How much salt to eat per day? Recommended intake for adults and children

Excessive salt intake, the main component of which is sodium, is one of the leading causes of high blood pressure, significantly increasing the risk of heart attacks and strokes. Unfortunately, statistics show that a large portion of Ukrainians consume more salt than recommended.

Sodium is essential for the body in small amounts to maintain water-salt balance and ensure the proper functioning of cells, muscles, and nerves. However, the modern diet, rich in processed and ready-made foods, often leads to excessive sodium intake without people even realizing it.

Recommended salt intake

The first step in reducing salt consumption is understanding your daily limit. General recommendations are as follows:

• Adults and teenagers aged 14 and older: no more than 5 g of salt per day
• Children aged 9–13: up to 4 g per day
• Children aged 4–8: up to 3 g per day
• Children aged 1–3: up to 2 g per day (consult a doctor for more precise guidance)

Where salt hides

It's important to understand that most salt doesn’t come from the salt shaker but from hidden sources in foods. These "salty traps" include:

• Processed meats: sausages, hot dogs, deli meats
• Sauces, dressings, and ready-made seasonings
• Instant foods: noodles, packaged soups
• Even foods that don’t taste salty, like bread, can contain a significant amount of salt

How to reduce salt intake

Read labels carefully

When choosing products, pay attention to the sodium content. A low level is considered to be up to 0.3 g of salt (or 0.12 g of sodium) per 100 g of product. Look for labels that say "low in salt" or "no added salt."

Choose healthier alternatives

Replace salty snacks (chips, salted nuts) with unsalted versions, fruits, or vegetables. Prefer fresh meat, poultry, and fish over processed foods. Choose fresh, unsauced frozen, or low-sodium canned vegetables.

Cook at home

Home cooking gives you full control over the amount of salt. Use less salt when preparing meals and experiment with herbs and spices (garlic, ginger, pepper) to enhance flavor. If using canned products, rinse them before eating.

Be cautious when eating out

In restaurants and cafes, don’t hesitate to ask about the sodium content in dishes and request meals without added salt. It's better to order sauces and dressings separately or avoid them altogether.

Increase potassium intake

Foods rich in potassium help counteract the negative effects of sodium and contribute to lowering blood pressure. Add bananas, potatoes, beans, spinach, and dairy products to your diet.

Earlier, we wrote about three habits from school that predict your future weight.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.