When I visited my cousin’s home, I overheard a heated conversation in the kitchen.

“Mom, I told you not to add salt to the baby’s food!”
“It’s just a little. What’s the harm?”
“The doctor said not to add any!”
“Doctors say a lot of things. Didn’t you grow up eating salt too?”

This exchange instantly reminded me of a similar argument I once had with my own mother when my daughter was little. It’s a common generational conflict: older relatives believe that kids need salt to grow strong, while younger parents worry about the health risks. So, who’s actually right? When is it safe to introduce salt into a child’s diet—and is later always better?

I once asked a pediatrician, and his answer was eye-opening. Many parents are getting it wrong. Let’s break it down.

1. When Can Children Start Eating Salt?

Children require different levels of sodium depending on their age and stage of development. Here’s what experts say:

🔹 Under 1 Year Old: No Extra Salt Needed

According to pediatric guidelines, babies under one year old should not be given added salt at all—and that includes salty condiments like soy sauce and light soy sauce.

Why?

• Breast milk and formula already contain natural sodium, enough to meet a baby’s needs.
• Complementary foods such as carrots, pumpkin, eggs, and beef offer natural flavors.
• Babies’ taste buds are more sensitive than adults’, so what seems bland to us may be flavorful to them.
• Immature kidneys in infants can’t process excess sodium well. Even a tiny pinch may be too much and place a strain on their system.

👉 A baby needs only about 200 mg of sodium per day, which is less than half a gram of salt. Accidentally shaking in too much can easily exceed this.

🔹 Ages 1–2: A Tiny Bit of Salt is OK

As the kidneys mature, children between 1 and 2 years old can begin to have a very small amount of added salt—no more than 1 gram per day (roughly the size of a small pinch).

Tips:

• Serve food to children first, then season for the rest of the family.
• Focus on steamed, boiled, or stewed dishes, with minimal oil and salt.
• Don’t assume your child’s small appetite is due to bland food. It could be due to repetitive meals or too many snacks.

🔹 Ages 2–3: Transitioning to Family Meals

At this stage, children can gradually eat the same food as adults—provided adults also reduce their salt intake.

• Recommended salt intake: No more than 2 grams per day (about the size of two soybeans).
• For the child’s health, it’s best if the whole family adopts a lighter-taste diet.
• Avoid processed foods high in salt such as pickles, sausages, fish balls, and instant noodles.

Why it matters: This is a critical window when children’s taste preferences are being shaped. If they develop a preference for salty food now, it will be hard to reverse later.

🔹 After Age 3: Still Watch the Salt

By the age of three, a child’s kidneys are mostly developed and they can handle slightly more sodium—about half the adult recommended intake. However, age alone shouldn’t dictate salt consumption. Dietary habits formed early are what truly matter.

Children who eat salty foods early are more likely to:

• Overconsume salt in the future
• Develop high blood pressure
• Struggle with kidney issues
• Be picky eaters who crave strong flavors
• Have a higher risk of obesity

2. A Light Diet Can Still Be Flavorful and Nutritious

Some parents worry: If I don’t add salt, won’t my child dislike the food? The good news is that a salt-free or low-salt diet doesn’t have to be tasteless. Here’s how to make it work:

🔹 Under 1 Year Old: Stick to “No Added Salt”

When preparing porridge, soups, or steamed egg for your baby, skip the salt entirely.

Instead, enhance the flavor using:

• Naturally tasty ingredients like pumpkin, eggs, carrots, meat, kelp
• Aromatic vegetables like onions, mushrooms, and tomatoes
• A variety of textures and food colors to stimulate interest

If your child seems disinterested, don’t jump to add salt. Instead, reduce snacks and diversify ingredients to increase appeal.

🔹 Over 1 Year Old: Introduce Salt Gradually

Once your child turns one, it’s fine to add a little salt, but always in controlled amounts.

• Keep daily salt intake under 1 gram
• Cook food without salt, serve the child first, then season the rest
• Focus on flavor through variety, not seasoning

🔹 Watch for Hidden Salt in Processed Foods

Many processed snacks are loaded with sodium, even if they don’t taste very salty. Examples include:

• Meat floss
• Sausages
• Biscuits and cookies
• Instant noodles and other snacks

These contribute “invisible salt” to a child’s diet and should be limited or avoided.

Final Thoughts: Don’t Let Nostalgia Overrule Science

Some parents or grandparents might argue, “We grew up eating salt and turned out fine!” But times have changed. We now have access to scientific parenting knowledge that allows us to raise children more healthfully.

Yes, many people grew up seemingly fine—but many others also developed kidney disease, hypertension, or obesity later in life. So if we can prevent those risks early on, why wouldn’t we?

Taste habits begin in infancy. The eating patterns you help establish now can influence your child for life. Let’s teach them to love real food, not just salty food.