<10%
WHO limit for free sugars
Keep free sugars below 10% of daily energy — about 50 g (12 teaspoons) — and ideally below 5%.
Source: WHO 2015
Nutrition basics
A healthy diet protects against malnutrition and diseases such as diabetes, heart disease and stroke.
The healthy plate
50%
Vegetables & fruit
Variety and colour. Potatoes don't count.
25%
Whole grains
Brown rice, oats, whole-wheat bread, quinoa.
25%
Healthy protein
Fish, legumes, poultry, nuts, eggs.
Key food groups
Fibre
Legumes, whole grains and vegetables support digestion and keep you full.
Healthy fats
Choose olive oil, nuts, seeds and fish over butter and fried foods.
Protein
Spread protein across meals to support muscles and recovery.
Calcium
Dairy, fortified alternatives and leafy greens for strong bones.
Stay hydrated
Drink water regularly through the day, more when it's hot or you exercise. Choose water over sugary drinks.
Limit these
- Free sugars to less than 10% of daily energy
- Salt to under 5 g per day
- Saturated fats to under 10% of energy
- Ultra-processed foods and industrial trans fats
Key facts
<10%
of energy from free sugars (WHO)
<5 g
salt per day
400 g
fruit and vegetables a day
<10%
of energy from saturated fat
Key vitamins & minerals
Iron
Carries oxygen. Lentils, spinach, red meat; pair with vitamin C to absorb more.
Vitamin D
Bones and immunity. Safe sunlight, eggs, oily fish, fortified milk.
Vitamin B12
Nerves and blood. Fish, eggs, dairy, meat; vegans may need a supplement.
Potassium
Blood pressure. Bananas, tomatoes, potatoes, beans, yoghurt.
Reading food labels
- Check the serving size first — the numbers depend on it
- Sugar: more than 22.5 g per 100 g is high; 5 g or less is low
- Salt: more than 1.5 g per 100 g is high; 0.3 g or less is low
- Ingredients are listed from most to least — watch where sugar appears
Healthy snack ideas
- A piece of fruit with a handful of nuts
- Carrot and cucumber sticks with hummus
- Laban or yoghurt with a few dates
- Whole-grain toast with labneh and za'atar
- Roasted chickpeas
Did you know?
Most salt we eat is already in the food we buy — bread, cheese and processed meats — not from the salt shaker.
Related articles
World health facts
All facts10 tsp
Sugar in one can of soda
A 330 ml can of regular soft drink holds about 35 g of sugar — nearly a full day's limit.
Source: Nutrition labels / WHO
<5 g
WHO daily salt limit
Adults should eat under 5 g of salt (one teaspoon) a day.
Source: WHO 2023
10.8 g
Average salt eaten worldwide
The global average is about 10.8 g a day — more than double the recommended limit.
Source: WHO 2023