healthy sustainable diet eating seasonal vegetable whole foods
5 min read
A few nutrients have specified limits set by the international health body, the World Health Organization (WHO). These included the dietary intake of free sugars, saturated and trans-fats, and salt. Both recommendations are designed to help prevent the onset of chronic diseases, such as type 2 diabetes or cardiovascular diseases (heart attacks and strokes). Let’s start with free sugar...


The World Health Organization recommends an adult following a healthy diet to limit their free sugar intake to less than 10% of total energy intake, and ideally less than 5% of total energy intake for added health benefits. 5% of total energy intake is approximately 25 grams per day or 6 teaspoons of added sugar. This means being mindful of how much sugar we are getting from foods and drinks that have it added, as well as those naturally present in fruit juice, syrups and honey or other sweeteners (including as agave and maple syrups). 


Saturated and trans-fats

The World Health Organization suggests limiting saturated fat to less than 10% and trans-fats to less than 1% of total energy intake. Foods high in saturated fat include highly processed foods (such as pies), fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard. Trans-fats are found in highly processed foods (such as baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads) and ruminant animals (such as meat and dairy from cows, sheep, goats and camels).



Diets high in salt are linked to increased risk of heart disease. Even if you don’t have high blood pressure or a family history of heart disease, it’s important to try and limit your salt intake. The WHO recommends limiting salt intake to 5 grams per day, equivalent to 1 tsp of salt.

By consuming a range of foods from all five food groups each day you are likely consuming adequate micro and macronutrients and falling within the limits of the World Health Organization’s recommendations.


Eat Sustainably members receive access to seasonal low-waste meal plans that are suitable for the whole family and are low in added sugar, saturated and trans-fats and low in salt. Join our community today.

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