Hidden Sodium in our Children's Diets
Have you ever enjoyed a night at your favorite Mexican or Chinese restaurant and consumed a few baskets of chips and salsa or some Kung Pao chicken and crab Rangoon, then wondered the next morning how on earth you gained 4 pounds overnight? Salt and monosodium glutamate (MSG), a popular food additive/taste enhancer, are both loaded with sodium, so blame it on them!
What Does Sodium Do?
Sodium is like a magnet to water in our bodies. It draws the fluid into the bloodstream, which is helpful because 60 percent of the human body consists of water. However, if too much sodium is consumed, the body fluid becomes imbalanced, which in some children and adults may contribute to high blood pressure.
The reverse of sodium is potassium, and the two work directly together. These minerals need to be proportionately balanced to keep the “machine” running effectively. So if the fuel parents allow into kids’ mouths is laden with salt and they are not getting enough potassium-rich foods to counteract this, the body can get unbalanced, adding stress to the cardiovascular system. This is not true for all children, but a combination of this with genetics, weight and a high resting heart rate can predict future problems.
According to the American Heart Association, “97 percent of children and adolescents eat too much salt, putting them at greater risk for cardiovascular diseases as they get older.”
Making a Change
- The average daily sodium requirement ranges from 1,200 mg for 4- to 8-year-old children to 1,500 mg for 9- to 18-year-olds.
- Try to cook more at home.
- When available, choose fresh vegetables and fruits.
- Limit the amount of processed foods you eat.
- Avoid adding salt when cooking and/or eating.
- Learn to cook with spices, herbs or fruit to enhance the taste of your food.
Low Sodium Foods mg Fresh/frozen vegetables, without salt, 1/2 cup 1-70 Canned vegetables, 1/2 cup 140-460 Processed cheeses, 1 oz. 300 Fresh meat, fish, poultry, 3 oz. 30-90 Tuna canned, water pack, 3 oz. 230-350 Ham, lean, roasted, 3 oz. 1,020 Potassium Rich Foods mg Banana, 1 medium 420 Apricots, 1/4 cup 380 Cantaloupe chunks, 1/2 cup 214 Potato, 1 medium 926 Sweet Potato, 1 medium 540 Cooked soybeans, 1/2 cup 440 Milk, 1 cup 380 (Source: National Institutes of Health, 2010) 1/4 teaspoon salt = 600 mg sodium 1/2 teaspoon salt = 1,200 mg sodium 3/4 teaspoon salt =1,800 mg sodium 1 teaspoon salt = 2,300 mg sodium 1 teaspoon baking soda 1,000 mg sodium Stacey Hatton is a pediatric RN and a salty freelance writer.