Salt and Childhood Obesity

The more salt your child consumes, the more likely they are to gain weight. That's because for each additional gram of salt consumed, children drink 100mls of extra fluid - a third of which is high calorie soft drink (1,2,3,4).

Children's weight can be reduced by removing soft drinks from their diets and decreasing their daily salt intake by 3g (about 50% of the average child's intake). The recommended daily intake of salt for children is:

Age (years) / Recommended salt intake (mg/day)

1-3 / 200-400

4-8 / 300-600

9-13 / 400-800

14-18 / 460-920

Vascular Disease

Excess salt consumption raises blood pressure and predisposes adults to vascular disease. Children may not suffer the effects of vascular disease, but excess salt consumption raises their blood pressure which tends to continue into their adult life (4).

How to Reduce Your Child's Salt Intake

- Prepare their meals with fresh fruits and vegetables

- Minimise the amount of processed food in their diet: more than ¾ of dietary salt is hidden in processed foods (2)

- Don't add salt when cooking and encourage your children not to add salt to their meals

- Minimise take away meals and fast foods

- Include healthy snacks in your children's lunch boxes. Boiled eggs, vegetable sticks and fruit are great options

- Check the food labels on your children's snack foods. Salt is often called sodium, or Na. As a general guide, a sodium level of less than 120mg/100g is low and above 500mg/100g is high

- Season their food with lemon juice, vinegar, garlic and herbs instead of salt.

References:
1.Neal B. 2008, 'Salt: Contributing to Childhood Obesity' Paediatrics and Child Health in General Practice, 26

2.James J, Thomas P, Cavan D and Kerr D. 2004, 'Preventing Childhood Obesity by Reducing Consumption of Carbonated Drinks: Cluster Randomised Controlled Trial' British Medical Journal, 328:1237-41.

3.He F, Marrero N, MacGregor G. 2008, 'Salt Intake is Related to Soft Drink Consumption in Children and Adolescents- a Link to Obesity?' Hypertension, 51:629-34.

4.Simons-Morton D, Obarzanek E. 1997, 'Diet and Blood Pressure in Children and Adolescents', Paediatrics, Nephrol (11)

Obesity in Our Youth

These days, it seems we’re constantly being bombarded with the message that Australians are bigger than ever before. It was big news when we over took the Americans to take the crown as the most overweight country in the world and now more than ever the health benefits of weight loss are being touted in the media.

Some may think that our obesity crisis is a normal result of our aging population (after all we all put on a little ‘pudge’ as we age – don’t we?) However, recent reports published by the Australian Bureau of Statistics (ABS) show that obesity is not only rampant in the older generations, but it’s increasing rapidly in those who are in their prime.

According to the report on the recent National Health Survey conducted by the ABS, 21% of Australian women aged between 18 and 24 years are overweight while a further 15% are classed as obese.  In young men aged between 18 and 24 years, there is a similar story with 28% classed as overweight and 12% classed as obese.

These results show the need for urgent action from our young people if we, as a nation, stand any chance of reducing the incidence of obesity and the co-morbidities that go with it.  And while the negative impact of obesity on health is clear, big improvements to health can be gained by small to modest losses in weight (5-10% of initial weight).

With modest changes to lifestyle, our young people are able to regain their health, vitality and make a big difference to the health of the country.  If you’re craving the opportunity to make a real difference in the world, here’s your chance.  Not only will you be contributing to a healthier society, but you’ll be reaping the benefits on a personal level as well.  This is an issue well worth some time and attention in the day to day life of every young Australian.

Before attempting to lose weight by changing your diet or tackling an exercise program, remember to consult an Accredited Practicing Dietitian.  Their expert advice will help to ensure you’re on the right track.