Saturated fat
To keep your saturated fat intake down to healthy levels, eat more…
- Plant and nut oils, like olive, walnut, rapeseed, sunflower and sesame (NOT coconut).
- Oily fish.
- Nuts.
- Seeds.
- Low-fat dairy products.
- Lean meat and poultry.
- Beans.
- Pulses.
And eat less…
- Fatty cuts of meat.
- Processed meat (sausages, cured ham etc.).
- Full-fat dairy products.
- Chocolate.
- Pastries.
- Coconut oil.
Sugar
To keep your sugar intake down to healthy levels, eat more…
- Whole grains
- Vegetables
- Fruit, especially berries
- No-added-sugar yoghurt
- Sugar-free drinks
- Dark chocolate
- Home cooked meals
And eat less…
- Cakes
- Biscuits
- Milk and white chocolate
- Confectionery
- Fizzy drinks and milkshakes
- Energy drinks
- Sugary teas and coffees
- Premade cooking sauces
- Ready meals
- Condiments
- Maple syrup, agave nectar, honey and other sweetening agents
- Dried fruit
Salt
To keep your salt intake down to a healthy level, eat more…
- Reduced-salt soy sauce, gravy granules, stock
- Unsalted nuts
- Home cooking without lots of added salt
- Low-sodium salt (at sensible levels in place of regular salt)
- Drink more water!
And eat less…
- Crisps
- Condiments, like ketchup, soy sauce, miso paste
- Ready meals and soups
- Premade cooking sauces, like pasta and stir-fry sauces
- Salted nuts and bar snacks
- Prawns
- Cheese
- Processed meats
Nutritionists Emma White (ANutr), MSc Human Nutrition and Beth Furness (ANutr), BSc Nutrition and Health, are passionate about diet and how this impacts overall health. They support evidence-based advice around nutrition and aim to help everyone better understand how different nutrients affect the body and long-term health status.