Salt is an essential nutrient, but in the UK, most of us, including young children, are consuming more than we need. In the early years, where eating habits are shaped for life, understanding and managing salt intake is an important part of supporting children’s long-term health.

Are children eating too much salt?
Across a wide range of studies, children under five consistently exceed recommended salt intakes. This excess salt isn’t usually due to adding salt during cooking or at the table. Instead, the majority of salt in children’s diets comes from everyday, commonly eaten foods such as:

• Breads
• Breakfast cereals
• Cheese
• Processed meats
• Soups and ready meals
• Cooking sauces

This means that even when meals are prepared from scratch and no extra salt is added, it is still easy to exceed recommended limits.

Why does too much salt matter?
Excess salt intake in childhood has several important health implications:

• It increases blood pressure
• It increases the risk of cardiovascular disease and kidney problems later in life
• It contributes to weight gain overtime
• It is linked to poorer diet quality and unhealthy eating patterns
• It reinforces a salty taste preference that persists into adulthood

The early years provide a critical window to shape children’s preferences. By keeping salt intake within recommended levels, we can support healthier outcomes both now and in the future.

Recommended salt intake for children

The recommended maximum daily salt intake varies by age:
0–12 months: less than 1g salt per day
1–3 years: maximum 2g per day
4–6 years: maximum 3g per day
7–10 years: maximum 5g per day
11+ years: maximum 6g per day

Thanks to national salt reduction initiatives, manufacturers have made gradual improvements in lowering salt levels in some products. However, as a population, we are still consuming too much salt overall.

One challenge is that our taste preferences adapt to what we regularly eat. Many adults, and children, become accustomed to salty foods, meaning lower-salt options can initially taste bland. The good news is that taste buds adjust quickly. With gradual changes, most people find they no longer miss the extra salt within a few weeks.

For young children, this is even more important. If they are not exposed to high levels of salt early on, they are less likely to develop a strong preference for salty foods later in life.

Practical tips for reducing salt
Supporting lower salt intake doesn’t mean compromising on flavour. Small, consistent changes can make a big difference:

• Avoid adding salt during cooking, use herbs, spices, garlic, onion, lemon, and other flavourings instead
• Choose low-salt or no-added-salt stock cubes
• Limit processed meats such as ham, sausages, bacon and salami
• Check food labels: High salt = more than 1.5g per 100g, low salt = 0.3g or less per 100g
• Be mindful of everyday staples: Compare brands of bread, cereals, and sauces to choose lower-salt options
• Reduce reliance on ready-made foods
• Items like soups, sandwiches, wraps, and pasta sauces can contain surprising amounts of salt, sometimes more than 1g per portion
• Adapt meals for mixed age groups: If cooking for both adults and children, remove children’s portions before adding salt

Shaping habits for life

Eating habits are formed early. The foods children are exposed to in their first years influence not only what they eat now, but what they will choose in the future.

By keeping salt intake in check, prioritising minimally processed foods, and focusing on flavour from natural ingredients, early years settings can play a powerful role in shaping healthier generations.