1.2 Identify the guideline daily amounts of fat, sugar and salt in an adult diet

This guide will help you answer 1.2 Identify the guideline daily amounts of fat, sugar and salt in an adult diet.

Guideline Daily Amounts (GDAs) are recommended maximum levels of certain nutrients that adults should not exceed each day. These recommendations are developed to promote public health and reduce the risk of diet-related conditions like heart disease, obesity, and stroke.

For fat, sugar, and salt, GDAs help people make informed food choices. By staying within these limits, the risk of common health problems linked to poor diet is reduced.

Guideline Daily Amount of Fat

Fat is a nutrient that provides energy and supports vital bodily functions. It helps absorb vitamins and builds healthy cells. Fat is usually split into two main types: saturated and unsaturated.

Too much fat, especially saturated fat, has been linked to health problems. Knowing how much is too much helps avoid these issues.

Total Fat

The UK GDA for total fat for an average adult is up to 70 grams a day.

This value is based on a daily calorie intake of 2,000 kcal for women and 2,500 kcal for men, which covers most adults’ needs. Those who are more or less active, or who have medical advice about diet, may need more specific guidance.

What does 70g of fat look like?

• 1 tablespoon of olive oil = about 14g fat
• 100g cheddar cheese = about 35g fat
• 1 chocolate bar (50g) = about 14g fat

Many people eat more fat than they realise. Fat often appears in processed foods, takeaways, and baking. Reading food labels helps identify fat content.

Saturated Fat

Saturated fat is usually found in animal products and some processed foods. Too much saturated fat raises cholesterol levels in the blood, increasing the risk of heart disease and stroke.

The UK GDA for saturated fat is up to 20 grams a day for adults.

Where is saturated fat found?

• Butter
• Cheese
• Cream
• Sausages
• Pastries and biscuits
• Coconut oil and palm oil

Swapping saturated fats for unsaturated ones found in oily fish, nuts, and plant-based oils can lower the risk of disease.

Practical Tips for Limiting Fat Intake

• Choose lower-fat dairy products such as skimmed milk or reduced-fat cheese.
• Grill, bake, or steam foods instead of frying.
• Trim visible fat off meat before cooking.
• Use vegetable oils in small amounts rather than butter or lard.
• Check food labels and choose items lower in fat per 100g.

Fat is a necessary part of your diet but should be eaten in balanced amounts and from healthy sources.

Guideline Daily Amount of Sugar

Sugar provides energy but provides little nutritional value. The type of sugar most people need to limit is called ‘free sugars’. These are added to foods and drinks, or found naturally in honey and fruit juices.

The overconsumption of free sugars is strongly linked to tooth decay, weight gain, and an increased risk of heart disease and type 2 diabetes.

Daily Recommendation

Adults should have no more than 30 grams of free sugars per day.

This amount equals about 7 teaspoons of sugar. The GDA includes sugars in foods and drinks—sweets, fizzy drinks, cakes, fruit juices, and sugar added at the table or during cooking.

Understanding Free Sugars

‘Free sugars’ does not include the sugars found naturally in whole fruits and vegetables or in milk and milk products. These natural sugars come with fibre, vitamins, and minerals that are better for health.

Where is sugar found?

• Soft drinks
• Chocolate and sweets
• Cakes, biscuits, and pastries
• Breakfast cereals
• Flavoured yoghurts and milk drinks
• Sauces such as ketchup or sweet chilli

Many products contain more sugar than people expect. Checking the label for ‘carbohydrates (of which sugars)’ helps track your intake.

Examples of Sugar Content

• 1 can of cola (330ml): about 35g of free sugar (over daily limit in one drink)
• 1 small chocolate bar: about 25g sugar
• 1 serving of flavoured yoghurt: 10–16g sugar

Practical Tips for Reducing Sugar

• Opt for water or unsweetened tea or coffee instead of fizzy drinks.
• Choose cereals with little or no added sugar.
• Eat whole fruit instead of drinking fruit juice or smoothies.
• Cut back on using sugar in hot drinks or on cereals.
• Check food labels for total and added sugars content.

Making small changes can help meet the daily recommendation without feeling deprived.

Guideline Daily Amount of Salt

Salt is made up of sodium and chlorine. Sodium helps keep the body’s fluids balanced but too much increases blood pressure. High blood pressure is a risk factor for heart attacks and strokes.

Many adults in the UK eat much more salt than they need. Most comes not from the salt added at the table, but from processed and ready-made foods.

Daily Recommendation

The GDA for salt is 6 grams per day for adults.

This is about one level teaspoon of salt. If a food label lists sodium instead of salt, multiply the sodium amount by 2.5 to get the equivalent amount of salt.

Sources of Salt

• Bread and bakery products
• Ready meals and soups
• Cheese and processed meats such as ham, bacon, sausage, or salami
• Crisps and savoury snacks
• Sauces and condiments (soy sauce, ketchup, gravy granules)

Even foods that do not taste ‘salty’ can have high salt levels.

Examples of Salt Content

• 2 slices of ham: about 2g salt
• 1 serving of tinned soup: about 1.5g salt
• 1 slice of bread: about 0.4g salt
• 1 takeaway pizza: up to 6g salt

Reading labels helps you stay aware. Look for foods with ‘low’, ‘medium’, or ‘high’ salt labels. Foods with more than 1.5g salt per 100g are considered high.

Practical Tips for Reducing Salt Intake

• Use herbs and spices rather than salt to flavour food.
• Limit processed and ready-made meals.
• Choose reduced-salt versions of sauces, soups, and baked beans.
• Cook from scratch when possible to control added salt.
• Taste food before adding salt at the table or during cooking.

Reducing salt intake can have a positive impact on blood pressure within weeks.

Labels and Hidden Sources

Food labelling in the UK can help you track fat, sugar, and salt. Most packaged foods display a ‘traffic light’ system:

• Green: low
• Amber: medium
• Red: high

Check nutrition per 100g or per portion, as recommended daily limits are based on an entire day’s intake. Portion sizes can vary between products and brands.

Hidden sources are common. Many people are surprised by high fat, sugar, or salt in items like sauces, bread, or ready meals.

Tips for Understanding Labels

• Compare similar products and pick those lower in fat, sugar, and salt.
• Use the per-portion information to estimate how much you are eating.
• Remember to count multiple servings—eating more than one portion multiplies your intake.
• Be aware that ‘reduced fat’, ‘reduced sugar’, or ‘reduced salt’ does not mean ‘low’—always check the label.

Why Stay Within the GDA?

Eating more fat, sugar, or salt than recommended increases risk for a variety of health problems.

Too Much Fat

Links to overweight, obesity, and heart disease. Increases cholesterol in the blood, which can block arteries.

Too Much Sugar

Leads to tooth decay and weight gain. Increases risk for diabetes and cardiovascular disease.

Too Much Salt

Raises blood pressure. Damages heart and kidneys, raises stroke risk. Can make people feel bloated or thirsty.

Key Benefits of Following the Guidelines

• Weight remains in a healthy range.
• Blood pressure and blood sugar stay level.
• Long-term risk for serious diseases is reduced.
• Overall energy levels and wellbeing often improve.

Barriers to Meeting the Guideline Daily Amounts

Several factors make it hard to stay within recommended intakes.

• Lack of awareness of what is added to food products.
• Busy lifestyles leading to more dependence on processed or convenience foods.
• Portion sizes larger than standard.
• Marketing and promotions of unhealthy foods.

Planning meals, preparing fresh foods, and learning about food content all support better habits.

Supporting Healthy Choices

Small changes to daily routines often prove effective.

• Plan weekly meals and snacks in advance.
• Prepare food at home when possible, to control ingredients.
• Use fresh ingredients and limit processed foods.
• Read nutrition labels and familiarise yourself with typical values.
• Involve the whole family or household for collective encouragement.

These habits support staying within the GDAs for fat, sugar, and salt.

Useful Resources

For up-to-date guidance and further support, the following are reliable:

• NHS website: https://www.nhs.uk
• British Heart Foundation: https://www.bhf.org.uk
• Public Health England’s ‘Eatwell Guide’

These resources offer information, recipes, and meal planning tools.

Final Thoughts

Meeting the guideline daily amounts of fat, sugar, and salt can make a significant difference to health and wellbeing. By sticking to the recommendation of no more than 70g of total fat, 20g saturated fat, 30g of free sugars, and 6g of salt each day, adults lower their risk of poor health outcomes.

Reading labels, preparing meals from fresh, and raising awareness about hidden ingredients are effective steps toward a balanced diet. Many people find that once these habits develop, making healthier choices becomes second nature.

Small changes—like reducing sugary drinks or switching to lower-salt products—may feel minor day to day, but they add up over time. Health is shaped more by routine than by occasional decisions. Staying aware is the first step in building a lasting, nutritious diet.

Remember, the goal is not perfection but consistency. Every choice to eat closer to guidelines is a step towards better health for yourself and those you care about. Keep learning, keep checking labels, and support those around you to do the same.