Week 3 - Fats, sugar and salt

Confident You Programme
Keep these in moderation

You need a small amount of fat in your diet but too much of it, particularly saturated fats can increase cholesterol. This can raise the risk of heart disease, also too much fat in the diet can increase your risk of obesity.

Try to replace saturated fats with unsaturated fats

Saturated fat-examples of some food sources Unsaturated fat-examples of some food sources
Fatty Meat Rapeseed oil
Lard Avocado
Palm oil Nuts
Coconut oil Seeds
Ghee Oily Fish
Cheese Sunflower oil
Ice cream Olive oil
Butter Sesame oil

Click on the button below to find our more about fats

Fat facts

Fats quiz

Test your knowledge of different types of fats

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To reduce the risk of heart disease which of the following is correct? (please choose one option)

Your score is

Watch this video about saturated fat


Having too much sugar can contribute to weight gain and tooth decay. The type of sugars we are consuming too much of are referred to as free sugars. This includes sugar that has been added to foods/drinks, syrups, honey, unsweetened fruit and vegetable juice/smoothies. It does not include the sugar found in milk and its derivatives, or fruit and vegetables which are intact.

Free sugars can be added in foods such as chocolates, sweets, cakes and biscuits. They can also be found in some fizzy and juice drinks.

The guidelines for the maximum amount of free sugars from 11 years onwards is 30g (7 sugar cubes per day)

Sugar quiz

See if you can answer all of the following questions about sugar correctly.

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Which of the following foods can have free sugars added to them?

2 / 3

The sugars in honey and freshly squeezed orange juice are free sugars.  Is this true or false?

3 / 3

Which of these are names of sugar also added to foods and drinks?

Your score is



Our body needs salt to function properly, it plays a major role in functions such as transporting water in the body. However, when we have too much salt in our diet it can lead to health problems such as high blood pressure and water retention.

Many foods we eat are not obviously salty, as the salt has already been added. Examples include some crisps, salted nuts, ready-made meals and sauces.

The maximum guideline for the amount of salt for those aged 11+ is 6g per day:

This is about a teaspoon as shown by this image

Try some of the suggested salt swaps below.

Salt quiz

Test your knowledge about salt with this quiz.

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Which of the following foods can be high in salt?

2 / 3

Instead of salt you can add flavour to food by adding herbs and spices.  Is this true or false?

3 / 3

Which of these pizza toppings are higher in salt?

Your score is


  1. Make 2 snack swaps which are lower in sugar and salt
  2. Instead of having a ready-made pizza try out this wholemeal pizza recipe