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8 tips for healthy eating
The Eatwell Guide
Food labelling terms
Reference intakes on food labels
Starchy foods and carbohydrates
Dairy and alternatives
Meat in your diet
Fish and shellfish
The healthy way to eat eggs
Beans and pulses
Water, drinks and your health
Eating processed foods
Salt: the facts
Sugar: the facts
Top sources of added sugar
What does 100 calories look like?
Red meat and the risk of bowel cancer
What is a Mediterranean diet?
How to store food and leftovers
10 ways to prevent food poisoning
Why you should never wash raw chicken
How to wash fruit and vegetables
The truth about sweeteners
Sprouted seeds safety advice
You'll see reference intakes referred to on food labels. They show you the maximum amount of calories and nutrients you should eat on average in a day.
Daily reference intakes for adults are:
- Energy: 8,400kJ/2,000kcal
- Total fat: less than 70g
- Saturates: less than 20g
- Carbohydrate: at least 260g
- Total sugars: 90g
- Protein: 50g
- Salt: less than 6g
The reference intake for total sugars includes sugars from milk, fruit and vegetables, as well as added sugar.
See How much sugar is good for me? to learn more about added sugar and the type of sugars most of us should cut down on.
Reference intakes are not meant to be targets. They just give you a rough idea of how much energy you should be eating each day, and how much fat, sugar, salt and so on.
Unless the label says otherwise, reference intakes are based on an average-sized woman doing an average amount of physical activity.
This is to reduce the risk of people with lower energy requirements eating too much, and to make sure information on labels is clear and consistent.
How can I tell if a food is high in fat, saturated fat, sugars or salt?
Looking at the amount of each nutrient in 100g or a portion of a food can give you an idea of how much it contributes to your daily intakes. This information is sometimes also written on the label as a percentage of the reference intake, or % RI.
There are guidelines to tell you if a food is high in fat, saturated fat ("saturates"), sugars or salt, or not:
High in fat: more than 17.5g of fat per 100g
Low in fat: 3g of fat or less per 100g
Saturated fat (saturates)
High in saturates: more than 5g of saturates per 100g
Low in saturates: 1.5g of saturates or less per 100g
High in sugars: more than 22.5g of total sugars per 100g
Low in sugars: 5g of total sugars or less per 100g
High in salt: more than 1.5g of salt per 100g
Low in salt: 0.3g of salt or less per 100g
So, for example, if you're trying to cut down on sugar, you should eat fewer foods that have more than 22.5g of sugars per 100g.
If you want to eat less saturated fats, it's best to choose fewer foods that have more than 5g of saturates per 100g.
The "traffic-light" style colour coding on the front of food packs helps you see at a glance whether a food is high (red), medium (amber) or low (green) in fat, saturated fat, sugars or salt.
Read more about red, amber and green colour coding.