5 Tips to Avoid Excess Sodium in Your Baby’s Diet

1. Sodium Limits Recommended by the AAP, WHO & Canadian Pediatric Society

The World Health Organization (WHO) recommends that adults consume no more than 2g of sodium per day, equivalent to one teaspoon of salt. However, for children, this limit is significantly lower. Therefore, it’s crucial to pay attention and avoid adding unnecessary salt to their meals. 

The BLW Meals App has a free guide with more evidence-based information on salt for babies + over 100 foods you can look up how to safely serve. 

*table and information sourced from references below

2. Read Nutrition Labels

Pay attention and avoid adding unnecessary salt to their meals by reading nutrition labels and looking at the amount of sodium per 100 g or per serving.

A lower sodium range for babies would be less than 100-120 mg per 100g (or less than ~45 mg per 1 oz). Foods within this range are generally considered more appropriate for babies, as they help minimize sodium intake while still providing essential nutrients.

3. Watch Out for Processed Foods

Many processed or packaged foods contain significant amounts of sodium. That’s why reading product labels is essential. 

Some foods to watch out for are: 

• • Processed deli meats (e.g., ham, turkey, salami) – These often contain over 1,000 mg of sodium per 100g.
  • Packaged snack foods (e.g., cheese puffs, crackers) – Many contain 300-500 mg of sodium per serving. Always check the label first to even determine if it is developmentally safe and appropriate to offer. 
  • Canned soups – Even small portions can have 400-800 mg of sodium per 100g. Look for brands or labels that specifically say “low sodium” or “sodium free.”
  • Cheese spreads and processed cheeses – These can have 500-900 mg of sodium per 100g. Opt for lower sodium cheeses such as ricotta, mozzarella if possible. 
  • Pickled or brined foods (e.g., olives, pickles) – These often contain over 1,000 mg of sodium per 100g.

4. How to Safely Offer Preserved Foods

If you choose to offer preserved foods like canned foods such as corn, peas, beans or olives, it’s important to take steps to reduce their sodium content. Discard the liquid from the can and rinse the food thoroughly before serving it to your baby. 

This practice helps remove excess salt, making these lower sodium for your baby. Remember to offer them in moderation and as part of a balanced diet.

5. Be mindful, but don’t measure

Parenting is hard enough!

You generally don’t need to count or measure sodium for babies because by offering a variety of whole, unprocessed foods, you naturally limit excessive sodium intake without the need for strict calculations.

If you do find your little one has a higher sodium food that day, don’t stress! Just try to offer other lower sodium options throughout the day and it tends to balance out.

Any harmful effects of excessive sodium tend to occur when it is in very large and frequent amounts.

Focusing on nutrient-dense, fresh options helps promote healthy eating habits without overcomplicating mealtime.

How do you manage your baby’s diet? Do you add salt to your baby’s food? Can you identify products high in sodium? Share your experiences and questions in the comments below. Your input is invaluable in helping other parents offer healthier, more balanced meals to their children.

So, is your baby’s food salty or too high in sodium? Leave your comment!

References:

World Health Organization. (2012). Guideline: Sodium intake for adults and children. https://www.who.int/publications/i/item/9789241504836

Gowrishankar, M., Blair, B., & Rieder, M. J. (2020). Dietary intake of sodium by children: Why it matters. Paediatrics & Child Health, 25(1), 47–53. https://cps.ca/en/documents/position/dietary-intake-of-sodium-by-children

Susan S. Baker, Robert D. Baker; Early Exposure to Dietary Sugar and Salt. Pediatrics March 2015; 135 (3): 550–551. 10.1542/peds.2014-4028

Yang S, Wang H. Avoidance of added salt for 6-12-month-old infants: A narrative review. Arch Pediatr. 2023 Nov;30(8):595-599. doi: 10.1016/j.arcped.2023.08.009. Epub 2023 Oct 5. PMID: 37805298.