OK to Salt a Child’s Food? I Disagree

don't-salt-kids-foodI am a fan of the health and wellness articles in the New York Times (NYT). Their reporting is based on scientific studies and evidence – but the articles are engaging and bring the science down to a more readable level. So, this post is a departure for me, because I disagree with a recent NYT article, by Rachel Rabkin Peachman, on whether it’s ok to salt a child’s food.

The basic argument of the article is that using a little bit of salt on your child’s food isn’t going to add that much sodium – especially compared to how much is hidden in processed foods. And that if adding a bit of salt to healthy but bitter foods, like broccoli, gets kids to eat more of these – then it’s probably worthwhile.

But I strongly disagree.

So What’s the Problem?

First of all, salt intake is MUCH too high in most countries, and this causes serious health issues. In the US, adults and children consume around two to three times more salt than is recommended, most of which is added to foods during processing. The Harvard School of Public Health highlights that these excess salt levels lead to high blood pressure and heart disease – as well as stomach cancer and osteoporosis. Nation-wide salt reduction efforts in the UK, starting in 2003, resulted in a 15% drop in salt consumption and very significant drops in blood pressure, stroke and heart attacks.

And these issues are not just adult concerns. Both the American Heart Association and the American Academy of Pediatrics say that factors leading to high blood pressure and heart disease begin in childhood. Studies have shown that about 15% of kids already have high blood pressure.

Starting in Childhood is Key

Research shows that most food preferences are developed in childhood and are difficult to shift. I’ve seen this first-hand through my own research dissertation for my Masters in Public Health. My project involved qualitative focus group interviews with employees of companies who offer a home delivery service for fresh produce as part of their wellness program. The people I met with struggled to eat the recommended levels of fruit and vegetables – even if they wanted to. Many cited that not growing up eating a large amount and variety of produce set habits that are tough to break and limited their knowledge about healthier cooking and eating.

Ms Peachman’s article states that children who learn to like bitter vegetables with toppings like salt, will like the veggies even after the salt is taken away. Personally, I VERY much doubt that. The study they cited as evidence didn’t use salt, but rather cream cheese – plus another New York times article published in 2011 points out that babies fed higher levels of sodium prefer salty foods when they are older. Again, both the American Heart Association and the American Academy of Pediatrics (AAP) recommend taking the salt shaker off the table – and trying to reduce the sodium kids get through processed food. Kids will learn to prefer less salty food. That’s advice I believe – and how we operate in our house. Now the whole family generally finds that processed and restaurant foods taste too salty.

What to Do Instead?

So, without adding salt, what CAN you do to help kids learn to like certain healthy vegetables that may not be so appealing at first bite? The AAP recommends using other things to alter or boost taste – like herbs, spices and lemon juice.

We do all those in our house. Pepper always gets put on the table, along with Mrs Dash – a salt-free topping. And I use herbs and spices like basil, oregano, rosemary, thyme and cumin. I also brown steamed vegetables, like Brussels sprouts and cauliflower, in a frying pan with a bit of butter or olive oil to add to the taste. Another good option is a little bit of Parmesan cheese sprinkled on veggies – or cooked onions or leeks mixed with veggies like broccoli. See the end of this article for more resources for getting kids to eat veggies.

The point is, there are healthier ways to help kids get used to vegetables – ones that can become lifelong habits without concern.

Tips for Getting Kids to Eat Veggies


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About the Author

Audra is an experienced pharmaceutical marketing professional, aspiring writer, and mother of Elliott, a high-spirited twenty-year old. Frequently tired but never bored, she has a strong interest in public health fostered by numerous years implementing global oncology education programs as well as by her twenty-year crazy (wild? amazing?) adventure in parenting. She recently earned a Masters in Public Health to augment her expertise in health policy and health promotion. Audra is a founding member of the PedSafe Team


One Response to “OK to Salt a Child’s Food? I Disagree”

  1. Sandra says:

    I learned something new today. Thank you for sharing this! What a great post.

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