The Salty Truth: What’s Hiding in Your Child’s Snack Box (And How to Fix It)
Ditch the salty snacks
As parents, we’re always watching sugar, making sure there’s enough protein, sneaking in extra veggies, and encouraging water over juice. But there’s one hidden culprit that rarely gets the attention it deserves: sodium.
Here’s the thing - most Australian children consume nearly double the recommended daily sodium intake, and it’s not from table salt. It’s coming from snack foods we often assume are harmless: crackers, wraps, breakfast cereals, and even some “healthy” lunchbox items.
Excess salt in childhood isn’t just a grown-up issue; it can impact blood pressure, strain little hearts, and shape long-term taste preferences.
But don’t worry - you don’t need to overhaul your pantry overnight. With a few smart swaps and simple tweaks, you can dramatically lower your child’s salt intake without any fuss at the dinner table. Let’s dive into how!
How to Read Sodium on Nutrition Labels
Look for "Sodium" on the Nutrition Facts panel
Check both the amount in milligrams (mg) and the % Daily Value
Remember that ingredients are listed in order of quantity - if salt or sodium compounds are listed early, the product is likely high in sodium
Watch for sodium-containing ingredients like monosodium glutamate (MSG), sodium benzoate, sodium nitrite, or disodium phosphate
Sodium Level Guide
For snack foods (per serving):
Low sodium: 140mg or less
Medium sodium: 141mg to 400mg
High sodium: More than 400mg
For reference, the recommended daily sodium intake is less than 2,300mg for adults and even less for children:
Ages 1-3: Less than 1,500mg/day
Ages 4-8: Less than 1,900mg/day
Ages 9-13: Less than 2,200mg/day
Ages 14+: Less than 2,300mg/day
Label Claims Decoder
Sodium-free: Less than 5mg per serving
Very low sodium: 35mg or less per serving
Low-sodium: 140mg or less per serving
Reduced sodium: At least 25% less sodium than the regular version
No salt added/Unsalted: No salt is added during processing, but may still contain naturally occurring sodium
Assess what's at eye level for your child and what they would see first. In many cases, what the eye sees, the tummy wants (which is true for most adults, too!). A simple and helpful strategy could be to move high-sodium options to higher shelves or pack them into plastic containers and lower-sodium snack options at lower, more accessible levels.
Why Should Parents Care About Sodium?
While children's bodies need some sodium, the amount present in natural, whole foods is typically sufficient. Excess sodium consumption in childhood has been linked to:
Higher blood pressure readings, even in young children
Increased risk of developing hypertension later in life
Preference for saltier foods that can continue into adulthood
Potential impact on kidney function over time
Displacement of more nutritious foods in the diet
Most concerning is how early sodium preferences develop. Research shows that children who regularly consume high-sodium foods often develop a preference for saltier tastes that can be difficult to change later on.
Where Is All This Sodium Coming From?
You might be surprised to learn which common children's snacks are significant sodium sources:
Processed cheese snacks (400-700mg per serving)
Flavoured crackers and biscuits (250-400mg per serving)
Some breakfast cereals (200-300mg per serving)
Store-bought muesli bars (150-250mg per serving)
Commercial popcorn (250-500mg per serving)
Flavoured crisps and chips (150-300mg per serving)
Some "healthy" veggie snacks (200-400mg per serving)
Deli meats for sandwiches (400-800mg per serving)
The most shocking part? Many of these items are marketed specifically for children and lunchboxes! Get kids involved
Involving your children in shopping and food preparation can be very helpful in arming them with ideas around fresh, healthy ingredients that go well together and that they enjoy. Getting them involved with food preparation helps to create a positive association with nutritious food and teaches them fundamental principles that will make them more independent. This will give them confidence and the ability to create their own healthy snack options without demanding the simplicity of convenience snacks.
My Top 5 Lower-Sodium Swaps Your Kids Will Actually Eat
1. Swap Flavoured and Salty Rice Crackers for Plain, Unsalted Ones with Satisfying Toppings
High sodium choice: Flavoured rice crackers (250-400mg sodium)
Lower sodium swap: Plain unsalted rice crackers with nutritious toppings (50-100mg sodium)
Children love crackers, and you don't need to eliminate them altogether! Switch to plain unsalted varieties and add delicious toppings that add nutrition along with flavour. Try low-sodium cheese, natural nut butter, mashed avocado, plain cream cheese, homemade chia jam, unsalted butter, or homemade chocolate spread (blend nut butter with cacao and a touch of maple syrup). These toppings reduce the sodium load and add protein, healthy fats, and other nutrients that flavoured crackers lack.
2. Swap Commercial Dips for Homemade Versions
High sodium choice: Store-bought hummus or dips (150-400mg sodium per serve)
Lower sodium swap: Homemade hummus or yogurt-based dips (50-100mg sodium)
Making your own dips lets you control the sodium completely. My basic no-salt hummus combines chickpeas, tahini, lemon juice, olive oil, and garlic. For yogurt dips, mix plain Greek yogurt with fresh herbs, a squeeze of lemon, and a tiny drizzle of olive oil. Serve with veggie sticks for a perfect after-school snack.
3. Swap Processed Cheese Snacks for DIY Cheese and Fruit Skewers
High sodium choice: Yellow processed cheese sticks/shapes or spreads (600-1300mg sodium)
Lower sodium swap: Low-sodium cheese ( swiss cheese, mozzarella, bocconcini, quark, cream cheese, ricotta cheese) (150-200mg sodium)
White and natural cheeses contain significantly less sodium than their processed counterparts. They may also provide more calcium, protein, and fewer additives found in bright yellow processed and spreadable varieties. If your child is used to precut slices or sticks, try cutting block cheese into fun shapes or threading small cubes with fresh fruit on child-safe skewers for an exciting presentation that makes healthy eating fun and appealing. Add white cheese to their favourite bread or crackers and add slices of their favourite veggies or toppings.
4. Swap Deli Meats for Home-Cooked Proteins
High sodium choice: Packaged ham or other deli meats (400-800mg sodium)
Lower sodium swap: Home-roasted chicken or fresh-cooked eggs (50-100mg sodium)
Batch-cook chicken breast with herbs instead of salt, slice thinly and store in the fridge for sandwiches and snacks. Hard-boiled eggs are another excellent protein source with minimal sodium. My children love their leftover shoulder of lamb wraps. Deli meats are high in sodium and contain nitrates, which are harmful to our family’s health and best avoided.
5. Swap Store-Bought Sauces and Dips for Homemade Versions
High sodium choice: Commercial dips, sauces and condiments (150-700mg sodium per serve)
Lower sodium swap: Homemade dips and sauces (0-100mg sodium)
Commercial dips, sauces and condiments like tomato sauce, BBQ sauce, hummus, and salsa often contain surprising amounts of hidden sodium. Making your own allows complete control over ingredients while introducing children to fresher flavours. Try simple combinations like:
No-salt hummus: blend chickpeas, tahini, lemon juice, olive oil, and garlic
Avocado dip: mash ripe avocado with a squeeze of lime and herbs
Yoghurt dip: mix plain Greek yoghurt with fresh herbs and lemon
Homemade tomato sauce: blend fresh tomatoes with basil and a touch of honey
Simple salsa: dice fresh tomatoes, cucumber, and a little red onion with lime juice
These homemade versions not only slash sodium levels dramatically but also eliminate preservatives and artificial ingredients. Serve with veggie sticks, unsalted crackers or as sandwich spreads for an easy way to reduce your child's sodium intake while adding fresh flavours to their diet.
The Bottom Line
Reducing sodium in your child's diet doesn't require deprivation or complicated recipes. By making strategic swaps and emphasising whole foods, you can significantly lower their sodium intake while expanding their palate and nutrition. It’s best not to toss all your children's favourite snacks overnight. Start by introducing one or two lower-sodium alternatives while slowly phasing out the highest sodium offenders. Most children adapt better to gradual changes.
Remember: Each small change adds up! Even if you implement only a few of these swaps, you'll be making a meaningful difference in your child's health now and in the future.