How Much Sodium Is Too Much for a Teen?

If you're concerned about your teen's sodium intake, or just trying to set her up for healthy habits for life, there are some guidelines you should know about and help her to follow. Also remember that watching sodium intake is a good idea for you as well, for your own health as well as to set a good example for your teen.

  1. How Much Salt Should a Teen Have?

    • For healthy, active teens, sodium should be kept below 2,300 milligrams a day, advises HealthyGeneration.org. If your teen has been prescribed a low-sodium diet, this recommendation may slip to 2,000 milligrams a day. If you're in doubt about your teen's health or what he should be doing, speak to his doctor for a specific recommendation for him, as his doctor will be more familiar with his health, diet, habits and family history.

    Typical Sodium Intake

    • Many teens go significantly over the daily recommended amount of sodium. In fact, while for most teens the guidelines suggest no more than 2,300 milligrams of sodium a day, many teens nearly double that, according to YoungWomensHealth.org.

    How to Lower Sodium Intake

    • Some foods that you may not even think of as dangerous can be high in sodium, for example, canned soups and vegetables. Avoid canned soups whenever possible, and if you must buy them look for low-sodium varieties. Buy fresh vegetables whenever you can. If you do purchase canned veggies, look for varieties that are low sodium or salt free, and if you can't find any that fit this criteria, drain and rinse the canned veggies thoroughly to remove as much sodium as possible before eating. Put the salt shaker away, don't add extra salt to your teen's foods. Also, teach your teen to use condiments sparingly, as mustards, soy sauce, relish, and barbecue sauce can all be high in sodium. Talk to your teen about avoiding pickled foods, as they are often very high in sodium, such as olives, pickles and pickled eggs. Try to avoid cooking or serving meats that are high in salt as well, like bacon, pepperoni, salami, sausage.

    Risks of Too Much Sodium

    • In addition to getting into bad habits that can be hard to break later in life, too much sodium has health risks for your teen. Consuming too much sodium increases the risk of developing high blood pressure. Down the road, high blood pressure can cause stroke, heart disease or even heart failure.

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