We all need a certain amount of fat and salt as part of a healthy, balanced diet

Fat, for example, is needed to help transport the fat-soluble vitamins A, D, E and K around the body. The sodium in salt is vital to regulate fluid balance in the body, but it’s important to ensure we only eat as much as we need. 1

However research shows that we tend to find fatty and salty foods irresistible and as a result many people exceed their recommended reference intakes. 2

Many processed foods have hidden salt and fat, especially ready meals and takeaways. So always make sure you check the labels and know your numbers. 3

Everyday foods that can be
high in salt:

Bread, breakfast cereal, ready meals, sauces, baked beans and pizza

Everyday foods high in
saturated fat:

Butter, cheese, some cakes and biscuits, pastries and fatty meats like streaky bacon and sausages

Why should I eat less salt 4:
• keep blood pressure down

Why should I eat less
saturated fat 5:

• lower blood cholesterol levels

Know Your Numbers

Reference Intakes 6

Saturated Fat
• Men 30g
• Women 20g

• 6g (2.4g sodium) around one
full teaspoon


We have teamed up with UK nutritionist, Azmina Govindji, to create a series of delicious and healthy family favourite recipes, made with herbs and spices that are low in salt and saturated fat.

“Although we are advised to cut down on salt and saturated fat, putting this advice into practice isn’t always easy.

We have got used to the taste of salty takeaways and processed foods, and often over-season home cooked dishes, so any change needs to be gradual and realistic.

Herbs and spices can help to liven up lower fat dishes, and they bring a depth of flavour that can help to reduce the need for extra salt. I have created these recipes with hints and tips to offer busy people easy ways to make delicious, healthy food at home.”

Portrait shot of Azmina Govindji

Azmina Govindji

Healthy Eating doesn't have to be boring.

1 http://www.nhs.uk/chq/pages/1138.aspx
2 http://www.gdalabel.org.uk/gda/gdalabel/nutrients.aspx
3 http://www.nhs.uk/Livewell/Goodfood/Pages/salt.aspx, http://www.nhs.uk/Livewell/Goodfood/Pages/Eat-less-saturated-fat.aspx
4 http://www.nhs.uk/Livewell/Goodfood/Pages/salt.aspx
5 http://www.nhs.uk/Livewell/Goodfood/Pages/Eat-less-saturated-fat.aspx
6 http://www.gdalabel.org.uk/gda/gda_values.aspx