Nutrient Challenge - Eat more, eat less
Emma & Beth - Nutracheck Nutritionists | 10 May, 2025
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.
About Nutracheck
Nutracheck is a top-rated food diary App and website. We track calories and 7 key nutrients - carbs, sugar, fibre, protein, fat, saturated fat and salt. Our mission is to give our members insight into what they are eating to empower them to make more informed food choices. We've been helping people achieve their weight management goals since 2005.
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