It’s not uncommon for kids to develop a taste for salt. Salt cravings in children are often harmless, but in some cases may signal an underlying health issue. This article explores the common reasons why kids eat salt and when you should be concerned.
Normal Salt Cravings
Most of the time a child’s attraction to salt is perfectly normal and not a cause for concern. Here are some common explanations:
Flavor Preference
Salt makes food taste good! Kids have a natural preference for salty flavors. Their taste buds are still developing, so they may enjoy and crave tastes that seem too strong to adults. Wanting to add a dash of salt to meals is usually just a matter of personal taste.
Lack of Variety
Young kids can be picky eaters. If your child’s diet is limited, they may overindulge in whatever foods they do enjoy – including salty snacks like chips, pretzels, and crackers. Make sure to offer a balanced variety of flavors and textures to prevent excessive salt consumption.
Independent Exploring
Toddlers love to assert their independence, and exploring new foods and textures is part of the process. Your child may enjoy sucking on salt crystals simply as a novel sensory experience. This exploratory behavior is normal, if messy!
Mirroring Others
Kids learn eating habits from parents, siblings, and peers. If your child sees someone else sprinkling salt on their food, they may want to copy. Make sure to limit added salt at family meals.
Concerning Salt Cravings
In some cases, a hankering for salt may indicate an underlying issue. Consult your pediatrician if your child:
Eats Salt Excessively
Dietary guidelines recommend limiting sodium intake to less than 2,300 milligrams per day for kids ages 4-8 and less than 2,200 mg per day for ages 9-13. Consuming excessive amounts of salt can lead to high blood pressure and other problems. Track your child’s salt intake and contact your doctor if it seems above recommended limits.
Craves Non-Food Salt
Licking salt from foods is normal exploratory behavior for kids, but craving pure salt outside of eating is unusual. Eating rock salt, table salt straight from the shaker, or sucking on salt crystals may signal a nutritional deficiency, anxiety, or other issue.
Has Other Symptoms
Excessive thirst, headaches, vomiting, diarrhea, constipation, fatigue, or weakness can occasionally be related to excessive sodium intake. Seek medical advice if salt cravings occur alongside other symptoms.
Has Underlying Conditions
Some health conditions can trigger abnormal sodium cravings in children. Cystic fibrosis, diabetes, adrenal disorders, and kidney disease may increase salt needs. Consult a pediatrician if your child has an underlying condition along with salt cravings.
Dietary Sources of Salt
Added salt provides only a small portion of kids’ overall sodium intake. Approximately 75% of children’s sodium consumption comes from packaged, prepared, and restaurant foods. Here are some top salt sources:
Breads and Rolls
| Food | Serving Size | Sodium (mg) |
|---|---|---|
| Hamburger bun | 1 bun | 233 |
| Dinner roll | 1 roll | 267 |
| Bagel | 1 bagel | 562 |
Pizza and Burgers
| Food | Serving Size | Sodium (mg) |
|---|---|---|
| Cheese pizza slice | 1 slice | 370 |
| Pepperoni pizza slice | 1 slice | 646 |
| Cheeseburger | 1 sandwich | 789 |
Sandwiches
| Food | Serving Size | Sodium (mg) |
|---|---|---|
| Ham sandwich | 1 sandwich | 1104 |
| Tuna sandwich | 1 sandwich | 627 |
| Turkey sub | 6″ sub | 1365 |
Savory Snacks
| Food | Serving Size | Sodium (mg) |
|---|---|---|
| Pretzels | 1 oz | 479 |
| Potato chips | 1 oz | 171 |
| Nachos with cheese | 1 serving | 1028 |
Condiments
| Food | Serving Size | Sodium (mg) |
|---|---|---|
| Ketchup | 1 Tbsp | 168 |
| Ranch dressing | 2 Tbsp | 330 |
| Soy sauce | 1 Tbsp | 1090 |
Ways to Reduce Sodium
If your child’s sodium intake is higher than recommended, try these tips:
Read Labels
Get in the habit of checking nutrition labels and comparing sodium content. Opt for low-sodium versions of foods when possible. Limit processed items with than 600 mg sodium per serving.
Flavor Foods with Herbs and Spices
Skip the saltshaker and use herbs, spices, citrus, and other flavors to make meals delicious. Options like basil, oregano, garlic, lemon juice, vinegar, and pepper provide taste without excess sodium.
Rinse Canned Foods
Rinsing canned veggies, beans, tuna, and other items can reduce the sodium they contribute. Drain and rinse before adding to recipes.
Limit Condiments
Condiments and sauces tend to be high in sodium. Use sparingly and provide low-sodium varieties like mustard, salsa, chimichurri, and hot sauces.
Choose Fresh or Frozen
In general, fresh and frozen vegetables, fruits, lean meats and fish are naturally lower in sodium than canned, pickled, cured, and processed versions.
Make From Scratch
Cook more dishes at home using basic whole ingredients so you can control the amount of added salt. Limit pre-packaged convenience meals.
Healthy Low-Sodium Recipes for Kids
Here are some kid-friendly recipes to help reduce sodium:
Breakfast
– Scrambled eggs with veggies
– Oatmeal with fresh fruit
– Nonfat plain Greek yogurt with berries
– Avocado toast on whole grain bread
Lunch
– Turkey and cheddar sandwich on whole wheat bread
– Salad with chickpeas and low-sodium dressing
– Vegetable soup with whole grain crackers
– Baked sweet potato topped with black beans and salsa
Dinner
– Baked chicken breast with roasted veggies
– Pasta with marinara sauce and grilled shrimp
– Tacos on corn tortillas with salsa and guacamole
– Grilled salmon with brown rice and steamed broccoli
Snacks
– Apple slices with peanut butter
– Hummus with carrots and celery sticks
– Cottage cheese with pineapple
– Air-popped popcorn seasoned with oregano and garlic powder
Desserts
– Frozen yogurt pops made from nonfat Greek yogurt and pureed fruit
– Baked cinnamon apple slices
– Strawberries drizzled with dark chocolate
– Banana “ice cream” made by freezing sliced ripe bananas
Parenting Strategies for Picky Eaters
If your child fixates on salty foods or seems excessively picky, try these parenting techniques:
Set an Example
Eat plenty of fruits, vegetables, and whole foods yourself. Your child learns by imitating you.
Involve Kids
Having kids help prepare and cook meals makes them more invested in trying new healthy foods.
Offer Choices
Provide two or three healthy options and let your child choose their favorite.
Try New Foods
Introduce new foods alongside old favorites. Offer just a small taste at first and be patient. It can take over a dozen tries for kids to accept new flavors.
Use Positive Language
Talk about healthy foods being tasty and fun rather than restricting less healthy items.
Focus on Balance
An occasional treat is okay. Emphasize including a variety of nourishing foods over the day.
Consider Supplements
If picky eating is restricting nutrients, discuss children’s supplements with your pediatrician.
Getting Professional Help
If you’ve tried all the standard parenting strategies without success, seek professional support. Many kids benefit from working with:
– A pediatrician to rule out medical issues
– A child psychologist to address sensory issues or anxiety
– A dietitian to review nutrition needs and optimize diet
– An occupational therapist to work on oral motor skills and sensory integration
With patience and persistence, most children outgrow picky eating phases. But if your child has lasting food aversions that restrict nutrition and growth, don’t hesitate to consult the experts.
Conclusion
While salt cravings are common in kids, excessive sodium intake can be harmful. Monitor your child’s diet and limit added salt and processed foods. Teach healthy eating habits through role modeling. If picky eating persists, work with your pediatrician and specialists to ensure your child’s nutrition needs are met. With your guidance, patience, and care, your child can learn to love wholesome, low-sodium foods.