Scenario 5:
Typical child's diet (between 7 and 10 years of age)
|
Portion Size |
Calories per portion (Kcals) |
Salt per 100g |
Salt per portion |
Breakfast |
|
|
|
|
Multigrain hoops with semi-skimmed milk |
1 x 30g bowl + 125mls milk |
173 |
1.4g |
0.6g |
Snack: Fun size choc bar |
1 x 19g bar |
89 |
0.5g |
0.09g |
|
|
|
TOTAL |
0.69g |
Lunch |
|
|
|
|
Sandwich (homemade ham and cheddar cheese) |
140g |
437 |
6.4g |
2.54g |
Packet of crisps
|
25g (multi-pack bag) |
148 |
1.4g |
0.4g |
Fromage fraise |
1 x 60g pot |
79 |
0.12g |
0.08g |
Apple |
1 x medium |
47 |
trace |
trace |
Snack: Bread and peanut butter |
1 slice wholemeal bread with 15g peanut butter |
181 |
1.65g |
0.63g |
|
|
|
TOTAL |
3.65g |
Evening Meal |
|
|
|
|
Sausages |
2 sausages |
295 |
1.5g |
1.6g |
Baked beans |
half a small tin (105g) |
86 |
1.0g |
1.0g |
Oven chips |
100g |
175 |
0.25g |
0.25g |
Ice cream with sliced banana |
1 scoop ice cream with half a medium banana |
144 |
0.15g |
0.09g |
|
|
|
TOTAL |
2.94g |
|
DAILY TOTAL |
1854 kcals |
|
7.28g |
This diet is 2.28g above the upper limit of 5g salt per day for a child aged 7-10 yrs (nearly half as much again of the total recommended maximum intake).
The salt in this diet could be reduced by:
- Having a 'no added salt' wholegrain breakfast cereal (- approx 0.3g).
- Having a lower salt sandwich filling e.g. tuna and sweetcorn mayonnaise and salad (- approx 0.3g).
- Having a home-made 'no added salt' pasta salad as an alternative to sandwich at lunch time.
- Replacing crisps with plain popcorn (- approx 0.4g).
- Replacing sausages with lower salt alternative such as freshly cooked piece of lean meat or fish (- approx 1.4g).
- Replacing baked beans with lightly cooked frozen or fresh vegetables e.g. peas, broccoli, sweetcorn, green beans, carrots (- approx 1g).
Click here for Low Salt Recipes - including sandwich fillings and lunch box ideas
September 2007