In recent years, the problem of childhood obesity in China has become increasingly serious and has become a major hidden danger affecting children's health. Obesity not only affects a child's body shape, but may also lead to a series of health problems, adding unnecessary burdens to their growth path. Among them, an unbalanced diet caused by a preference for heavy flavored foods is one of the important reasons for overweight and obesity. The saltier we eat, the faster we gain weight. When it comes to overweight and obesity, the first thing we often think of is high oil and high sugar. In fact, high salt can also lead to overweight and obesity, even no less than a high oil and high sugar diet. Although salt can give food a salty taste, enhance sweetness, enhance freshness, mask metallic or chemical odors, improve overall flavor characteristics, maintain osmotic pressure and acid-base balance in the human body, help maintain normal excitability of nerves and muscles, and maintain physical health, excessive intake can also cause many hazards. Multiple studies at home and abroad have found that overweight and obesity are closely related to high salt intake, and higher salt intake increases the risk of obesity. Researchers believe that a high salt diet leading to an increase in fasting growth hormone releasing peptide in healthy individuals may be a pathogenesis of obesity. High salt intake can lead to an increase in endogenous fructose and bacteriophages, while also producing leptin resistance leading to obesity. Therefore, for overweight and obese individuals, especially teenagers, in addition to controlling oil and sugar intake, it is also necessary to cultivate a light taste and reduce the amount of salt in food. People pay more attention to sugar but overlook salt. When it comes to heavy flavors, it inevitably depends on salt, oil, and sugar. Long term intake of high salt, high oil, and high sugar foods can increase the risk of various diseases, so the "three reductions" (reducing salt, oil, and sugar) are particularly important. But people often pay more attention to sugar control, but overlook salt control. A survey shows that 68% of consumers have a willingness to control sugar, 58.1% of consumers will actively request low sugar or no sugar when ordering drinks, but only 31.4% of consumers will actively request merchants to add less salt when ordering meals. Little did they know that the situation of Chinese people exceeding their salt intake is even more severe. A high salt diet poses even more health risks to us and our children than high oil and high sugar, and should be taken seriously. However, the dietary habits of Chinese residents have a high intake of salt. The Chinese Dietary Guidelines recommend that people aged 11 and above should not exceed 5 grams of salt per day. However, research has found that the current salt intake in China is 9.3 grams per day, almost twice the recommended amount, while the salt intake in northern regions is 16-18 grams per day, which is more than three times. Salt is closely related to children's blood pressure. A high salt diet can increase the risk of hypertension, as well as stroke, stomach cancer, and all-cause mortality. Foreign research results show that the higher the frequency of adding salt to food, the higher the risk of premature death and shorter life expectancy. For children and adolescents, a high salt diet is also harmful, and the younger the age, the greater the harm. Salt is closely related to children's blood pressure, and a high salt diet can increase the risk of cardiovascular disease in children. Reducing children's salt intake can lower the risk of hypertension and cardiovascular disease. A high salt diet can also affect the absorption of zinc in children's bodies, affect their intellectual development, cause a decrease in their immune system, and lead to various diseases. The important reason for children's excessive salt intake is in the kitchen. Research shows that more than half of the salt in the diet of Chinese residents comes from the kitchen. Therefore, reducing the use of household kitchen salt is crucial for controlling salt intake. But in many families, parents often decide the saltiness of their children's meals based on their own taste, especially for older adults with heavier flavors, which makes it easier for their children to eat salty food and increases their salt intake. According to a research report published in the Journal of Nutrition, 79% of 1-3 year old children, 87% of 4-5 year old children, and 90% of 6-18 year old children in the United States consume excessive salt every day. The data released by the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention at the National Report Conference on Research Achievements in Nutrition and Health of Children and Adolescents in China also shows that the sodium intake of Chinese children and adolescents generally exceeds the recommended value, with an average exceeding it by more than twice. How much salt do children of different age groups need per day? What is the recommended daily salt intake for children and adolescents? For children aged 2-3, the recommended intake is ≤ 2 (grams/day); For children aged 4-6, the recommended intake is ≤ 3 (grams/day); For children aged 7-10, the recommended intake is ≤ 4 (grams/day); The recommended intake for children and adolescents aged 11 and above is ≤ 5 grams per day. How to scientifically reduce salt: 1. Reduce 5% -10% salt when cooking. Reducing 5% -10% cooking salt usually does not have a significant impact on the taste of dishes, and it helps people gradually adapt and develop a light and low salt eating habit. 2. Learning to use tools such as salt spoons, low sodium salts, and reduced salt soy sauce can also help people control their salt intake to a certain extent; But it is recommended that patients with kidney disease seek medical advice and should not blindly choose low sodium salts. 3. Cleverly select natural ingredients and seasonings to enhance flavor and freshness. Use scallions, ginger, garlic, chili peppers, Sichuan peppercorns, and other sour substances such as lemon and vinegar to enhance the salty feeling. It should be noted that seasonings such as chicken essence, monosodium glutamate, soy sauce, oyster sauce, and soy sauce contain high levels of sodium. When using them to enhance freshness, they should be used in moderation and a reasonable combination. 4. Be wary of "hidden salt" and control the intake of table salt. At the same time, pay attention to reducing the intake of "hidden salt". For example, noodles, bread, biscuits, and other foods also contain salt, and pay attention to the overall intake. (Lai Xin She)