Eat healthier: reduce sodium

Nine out of 10 children eat too much sodium, according to a new report. And we are not talking about the salt shaker on the dinner table, but the sodium that comes in processed foods. Last week, I spoke to two registered dieticians, who not only talked about the health risks associated with a high-sodium diet, but also shared some ideas on how to introduce children to healthier eating habits.

Here are three ideas they shared:

Farmers’ markets

A good way to involve children in picking out fresh foods is by taking them to local farmers’ markets. This gives them a number of healthy options they can sample and choose from.

Shopping the perimeter

The fresh produce section, the meat, seafood departments, and the dairy section are typically located around the perimeter of a grocery store. If you shop primarily the perimeter of the store, chances are you’re selecting fresher foods.

The 7-inch plate

One of the registered dieticians recommended that children be introduced to healthy portion sizes by following the 7-inch plate method. Half of the plate should be vegetables, 1/4 should be lean protein, like fish and meats, and the other 1/4 should be filled with starchy foods, such as sweet potatoes and brown rice. Gradually reducing sodium when cooking is also recommended, as taste buds can be trained to crave less sodium.

A full article on high sodium consumption will appear in tomorrow’s Sun-Star.

This story was originally published September 15, 2014 at 2:35 PM with the headline "Eat healthier: reduce sodium ."