When your teen keeps her salt intake low, she may be lowering her lifetime risk of developing high blood pressure, heart disease and stroke. A diet high in sodium can elevate her risk for each of these medical conditions, as well as encourage water retention and bloating. Drugs.com notes that teens consume an average of 3,800 milligrams of sodium per day, which is more than double the 1,500 milligrams your teen should limit herself to each day. Teach your teen simple ways to decrease her intake so she is able to improve her quality of health.
Step 1
Keep the saltshaker off the dining room table. When you serve meals at home, prevent your teen from over-salting her food by keeping the saltshaker in the cabinet rather than placing it on the table.
Step 2
Prepare meals without adding a great deal of salt. When you cook at home, use a small sprinkle of salt to enhance the flavor of your recipes, or omit the salt completely, and, instead, season your teen's food with herbs and spices, such as rosemary, dill and thyme.
Step 3
Pack your teen's snacks and lunches for school. Cafeteria and fast food, such as pizza, fries and burgers, are not only unhealthy, but are also loaded with salt. Vending machine snacks, such as potato chips and pretzels, are high in salt, as well. Choose low-sodium bread for sandwiches and pack two servings of fruits and vegetables, which are naturally low in salt. Fresh produce is also a healthy snack. Air-popped popcorn and salt-free nuts are both healthy options, too.
Step 4
If your teen plans to eat out for a meal, go online ahead of time and learn more about the salt content of her favorite foods. Help her choose a lower-salt entree before she leaves so she knows what to order.
Step 5
Read food labels together. Show your teen how to determine the salt content of her food, so she is able to choose the lowest-salt options, as well as avoid certain high-salt options.
Tips and Warnings
- Replace your teen's favorite canned soup, pasta sauce, cheese and frozen snacks with lower-sodium options. Allow her to continue eating these foods on an occasional basis, so she does not feel deprived and want to rebel by reverting to a high-salt diet. Make lower-salt changes for the entire family, so your teen feels she is receiving support from you, which may increase her chances of success.
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