Researchers recently linked high-salt diets with a high level of body fat — regardless of how much food the teens ate, according to Reuters news service.Children are consuming as much sodium as adults, around 3,300-3,400 milligrams per day, Dr. Haidong Zhu told Reuters Health. Zhu led the study at Georgia Regents University in Augusta.
Ninety percent of children exceed the American Heart Association’s recommendation of 1,500 milligrams or less of sodium each day.
Humans only need a small amount of sodium, between 180 and 500 milligrams per day.
While the Institute of Medicine recommends 1,500 milligrams per day, people are encouraged to eat less than 2,300 milligrams per day.“The information that they suggested was pretty shocking,” said Christina Rollins, a registered dietitian and nutritionist with Memorial Medical Center. Rollins is spokesperson for the Illinois Academy of Nutrition and Dietetics. “We’re eating a lot of salt in our diet.”
Salt is a preservative, so manufacturing companies add it to give food products a longer shelf life. That’s why you’ll find it in a lot of fast food.In addition, salt enhances natural flavors.
Teens live busy lives. They’re short on time and there are fast food restaurants right by high schools — making a quick meal an easy choice for people eating on the go.
That’s one reason teens are eating so much salt, Rollins said.
The problem
High sodium intake leads to high blood pressure, putting people at greater risk for heart disease and strokes. Eating too much salt is detrimental to the cardiovascular system.
Meanwhile, teens are developing their eating patterns and taste preferences.
“They’re setting themselves up for failure when they reach adulthood,” Rollins said.
The trouble is teens don’t always see into the future.
“When we’re talking about preventative measures, it can be hard to make a priority,” Rollins said.
Cutting salt
Families should plan ahead. Make regular trips to the grocery store because home-cooked food usually has less sodium than restaurant and fast food versions.
Cook ahead of time. Teens can help their parents prepare meals each weekend to eat throughout the week. Batch cooking is a great option for busy families. Cook a large quantity of foods at one time. For example, put raw chicken in a Crock pot and slow-cook it overnight. Use it throughout the week for chicken tacos, chicken salad and chicken sandwiches, Rollins said.
Also, avoid the salt shaker. People who stop adding salt see their sodium intake drop dramatically, Rollins said.
It will take awhile for your taste buds to adjust. Food might not taste as good for a few months.
“Salt is very addictive,” Rollins said. “That gets better over time.”
To help with taste, choose foods that are in season. Look for fresh fruits and vegetables. Also consider frozen fruits and vegetables. These options are still very healthy though people are skeptical, Rollins said.
Try to avoid processed meats. Bacon and ham are often cured — meaning salt has been added. Chicken, turkey and roast beef are generally better options.