The majority of salt we eat comes from processed foods which can make it more complex for people to cut down on their salt intake and regulate a low intake over a period of time. For the public to benefit from prolonged reduced salt intake it comes down to the food industry engagement. Everyone including children requires more information on the health effects of consuming too much salt in order to make better dietary choices and lower their overall salt intake (1).

An associated health risk of high salt intake is high blood pressure which is a key risk factor for cardiovascular disease and stroke. Both children and adults are eating too much salt, which can be harmful later in life and to reach the recommended levels of salt intake for adults and children; a greater reduction in the current average salt intake of the population is required (2).

Salt is added to foods during cooking, at the table and during processing. It provides flavour, texture and acts as a preservative. Alarmingly manufactured foods account for 75% of salt. Breads, breakfast cereals, cakes, biscuits and pastries collectively account for almost 40% of the average intake of salt.

Crucially, the food we eat outside of the home also plays a role in our overall salt intake, and that of our children. A recent survey by Action on Salt found that almost half of all children’s meals contained 50% or more of a child’s maximum daily limit for salt (3).

Many fast chain restaurants tend to serve meal deals which result in children consuming excess amount of salt, sugar and saturated fats.

Some restaurants have taken the evidence on board and are finding ways to make food which are still palatable, but healthier and kinder to our children’s hearts. Some companies have made great progress in salt reduction, with their meals now containing 50% less salt than 5 years ago. Other measures have also been made to help us as customers make healthier/better choices, including more information on fats, sugars and salt, removing salt shakers from tables (4). 

The out of home industry has a long way to go in reducing their salt levels, whilst this is happening, what can parents do to help reduce the amount of salt children eat when out or ordering a takeaway:

-Rather than choosing a meal deal opt for a balanced meal containing protein, complex carbohydrates and vegetables

-Opt for grilled dishes

-If ordering a salad request for the dressing to be added on the side

-Taste food before adding extra salt

-If you are ordering a takeaway pizza, order one with vegetable toppings and serve with a salad

-When shopping in store, read the food labels and opt for lower salt products (green traffic light label) 0.3g or less per 100g of salt (5)

-Ketchups/vinegar/mayonnaise can contain a lot of salt opt for plainer versions or ask for it to be served on the side

-Make your own takeaway meals at home e.g. wholemeal pitta pizzas, grilled fish and chips, jacket potato with beans and salad, home-made burgers with salad

-Season food with lemon, oil, garlic, herbs, spices, tomatoes, ginger, provides a lot more flavour

-Processed meats and burgers can contain a lot of salt why not make your own burgers using lean mince or plant-based mince and veg

For some healthy recipes ideas head to my Instagram gopis_nourishingrecipes and why not try these homemade pitta pizzas https://gopisnourishingrecipes.com/2020/09/29/wholemeal-pitta-pizzas/

References:

1 SACN_Salt_and_Health_report.pdf (publishing.service.gov.uk)

2 Salt – how much is too much? – BHF

3 Action on Salt – Action on Salt

4 Salt-Content-in-Children’s-Meals-2022-Report-FINAL.pdf (actiononsalt.org.uk)

5 Salt in your diet – NHS (www.nhs.uk)