The limits
- Salt: WHO recommends less than 5 g a day for adults — about one teaspoon, including the salt already in food. That equals less than 2 g of sodium.
- Free sugars: less than 10% of daily energy, ideally less than 5%. Free sugars are those added to food and drinks, plus the sugar in honey, syrups and fruit juices.
Where they hide
- Bread, cheese, pickles, processed meats, sauces, instant noodles and salty snacks.
- Soft drinks, sweetened tea and coffee, juices, sweets and many breakfast cereals.
Simple swaps
Taste first
Add salt at the table only after tasting, and use herbs, lemon, garlic and spices for flavour.
Read labels
Compare sodium and sugar between similar products and choose the lower one.
Drink water
Choose water over sweet drinks, and whole fruit over juice.
Go gradually
Taste adapts within a few weeks; cutting back slowly is easier to keep up.
Sources
- Sodium reduction — World Health Organization. Checked 2026-09-26.
- Healthy diet — World Health Organization. Checked 2026-09-26.
Editorial update: 2026-09-26.
Medical disclaimer: this is a source-linked educational summary, not individual medical advice, diagnosis, prescription or interpretation of personal results. For severe or rapidly worsening symptoms, call 115.
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Antopeloni — plain-language health education from public sources, part of the ZIBADIS network founded by Masoud Moghaddam.
