Being mindful of the amount of sugar and salt we give our little ones is part of keeping them properly nourished. In an ideal world, food created especially for babies wouldn’t need to have salt and sugar levels checked to ensure it’s a healthy choice. Unfortunately, understanding and checking labels thoroughly for every food they eat and drink is still a must for parents of babies.

Why limit a baby’s sugar and salt?

Sugar and salt are often added to foods to enhance their flavour, but they can have negative impacts on our health when consumed in excess. In general, high sugar and salt intake can lead to an increased risk of tooth decay, obesity, high blood pressure, and even more serious health problems. Nutritional exposures during the first 1,000 days of life not only contribute to long-term health but also taste preferences and food choices. No amount of added sugar is good for a baby's development, and the energy created by sugary food is likely to displace energy from nutrient-dense foods, increasing the risk of nutrient inadequacies.

We know that a significant reason babies should not have much salt is because their still-developing kidneys cannot process it. The American Heart Association and the NHS recommend a maximum salt intake of one gram a day for babies under one year of age. To promote healthy nutritional eating habits early in life, the American Academy of Pediatrics recommends that parents choose foods with no added salt, whether these foods are commercially prepared or cooked at home.

Tips for restricting sugar and salt in your baby's diet:

Choose whole foods.

Choosing whole foods is a great way to limit sugar and salt in your baby's diet. Whole foods, such as fruits, vegetables, whole grains, and lean proteins, are naturally low in added sugars and salt. If you are shopping for packaged foods, look for options that are low in added sugars and salt or don't have them at all.

Read food labels.

Ideally, food regulators would do this work for parents before specifically baby-targeted foods go to market, but, unfortunately, reading food labels is still essential when trying to limit sugar and salt in your child’s diet. Analyse the ingredient list and the nutrition facts label to see how much sugar and salt are in the food. Look for foods with no added sugars or salt, and choose options that are sugar-free and have less than one gram of salt. The ingredient list on food labels must include all added sugars by law. Food labels should list all ingredients in descending order of weight in the food. If the first ingredient is sugar, you know it is the main ingredient in the product.

As well as those sugars listed above, be mindful of agave products such as barley malt, cane juice, caramel, carob syrup, coconut sugar, demerara, dextrin, dextrose, fruit juice concentrate, jiggery, maltodextrin, maple syrup, muscovado, palm sugar, rice malt syrup, and turbinado. These are all sugars that are considered safe to add to a baby’s diet after twelve months. Even so, it is wise to keep your child’s exposure to a minimum.

Limit processed foods.

Processed foods, such as bakery goods, pre-packaged meals, and even products conceived as healthy meat alternatives, are often high in added sugars and salt. Opt for whole foods or homemade snacks when possible, so you are completely aware of what’s in your baby’s foods.

Use herbs and spices.

When your baby begins weaning, very plain, healthy food should be fine, as their palette is completely fresh and this change in diet is a brand-new adventure for them. If you want to flavour what they eat, experiment with different herbs and spices. These are safe to introduce at about six months, but some intense varieties—think chilli and cayenne—should be introduced later or moderately. Mild ideas include adding cinnamon to porridge or basil to tomato-based meals.

Avoid sweetened drinks.

Sweetened beverages, such as soda, juice, and sports drinks, are high in added sugars and can lead to tooth decay and obesity. Water and milk are the best choices for babies, with breast milk or formula being the primary source of nutrition until the age of one. Juice (including diluted formulas) and cow’s milk should not be given to babies under a year old, as we’ve discussed in other articles. Babies should not be drinking fizzy or sports drinks at all.

Should I limit salt and sugar in my baby's diet?

As part of Unii’s Baby Nutrition Journey, we explore limiting sugar and salt in early meals.