lIMIT INTAKE OF FOODS CONTAINING SATuRATED FAT, ADDED SAlT, ADDED SuGARS AND AlCOHOl
67Guideline 3
GUIDElInE 3
limit intake of foods containing saturated fat,
added salt, added sugars and alcohol
Guideline 3
limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
a. limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed meats,
commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.
• Replace high fat foods which contain predominantly saturated fats such as butter, cream, cooking
margarine, coconut and palm oil with foods which contain predominantly polyunsaturated and
monounsaturated fats such as oils, spreads, nut butters/pastes and avocado.
• low fat diets are not suitable for children under the age of 2 years.
b. limit intake of foods and drinks containing added salt.
• Read labels to choose lower sodium options among similar foods.
• Do not add salt to foods in cooking or at the table.c. limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft
drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.
d. If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or
breastfeeding, not drinking alcohol is the safest option.Summary
• This Guideline emphasises the importance of limiting intake of foods and drinks high in saturated fat,
added salt, added sugars and alcohol, based on evidence that these foods are associated with increased
risk of obesity and/or chronic diseases, including cardiovascular disease, type 2 diabetes and/or some
cancers. There is limited capacity for including energy-dense discretionary foods in nutritious dietary
patterns within the energy requirements of many Australians.
• The link between dietary saturated fat, serum cholesterol and cardiovascular disease is well established.
Replacing dietary saturated fat with monounsaturated and polyunsaturated fats is associated with improved
blood lipid profiles and reduced risk of cardiovascular disease. Fat-rich foods are energy-dense, which is
prudent to consider in a total dietary pattern that seeks to control overall energy intake. low fat diets are not
suitable for children under the age of 2 years. Reduced fat milk may be used from the age of 2 years.
• Reducing sodium intake decreases blood pressure in both normotensive and hypertensive adults, and the
evidence has strengthened that reducing sodium intake may decrease risk of mortality, stroke and heart
disease in people with hypertension. Salt in processed foods is the major source of sodium in Western diets.
• Frequent consumption of foods and drinks high in added sugars is a major risk factor in dental caries.
There is strengthened evidence of an association between intake of sugar-sweetened drinks and risk of
excess weight gain.
• The health, social and economic costs associated with excessive alcohol consumption are well-documented.
limiting alcohol intake is also an important strategy for achieving appropriate energy intake.
• Discretionary foods should only be consumed sometimes and in small amounts. While discretionary
foods can contribute to the overall enjoyment of eating, often as part of social activities and family or
cultural celebrations, if their intake is not reduced, most Australians need to greatly increase physical
activity to ‘burn up’ the additional energy (kilojoules) from discretionary foods to help achieve and
maintain a healthy weight (see Guideline 1).
This chapter provides information on why consumption of these food types should be limited. It includes
practical considerations for meeting the guideline recommendation, for example, by choosing a variety of
nutritious foods (Guideline 2), using only small amounts of unsaturated fats, spreads and oils, and avoiding
or limiting discretionary foods and drinks.