Why it is important to limit foods high in saturated fat, sugar, and salt according to the Australian guidelines

December 28, 2025 •

4 min read

According to a 2023 report from the Australian Bureau of Statistics, one-third of Australian energy intake comes from 'discretionary foods,' which are often high in saturated fat, sugar, and salt. The Australian Dietary Guidelines emphasize limiting these foods to reduce the risk of common health issues.

Quick Summary

Limiting saturated fat, sugar, and salt is crucial for managing weight, reducing chronic disease risks like heart disease and type 2 diabetes, and ensuring better nutrient intake, as outlined by the Australian Dietary Guidelines.

Key Points

Chronic Disease Prevention: Limiting saturated fat, sugar, and salt is a core strategy in the Australian Dietary Guidelines to prevent chronic diseases like heart disease, stroke, and type 2 diabetes.
Reduce High Blood Pressure: Excess salt intake, prevalent in many processed foods, is directly linked to high blood pressure, which significantly increases the risk of cardiovascular problems.
Manage Healthy Weight: Foods high in these nutrients are often energy-dense, contributing to weight gain and obesity, major risk factors for other health issues.
Protect Cardiovascular Health: High saturated fat raises 'bad' LDL cholesterol, increasing the risk of heart disease; the guidelines recommend replacing these fats with healthier options.
Combat Tooth Decay: Added sugars are a primary cause of dental caries, and the guidelines advise limiting sugary snacks and drinks to protect dental health.
Improve Nutrient Intake: Focusing on whole foods and limiting discretionary items helps ensure a higher intake of essential nutrients, fibre, and vitamins.
Make Smarter Food Choices: The guidelines encourage reading food labels and making simple swaps, like choosing fresh produce over processed snacks and using herbs instead of salt.

The Core Australian Dietary Guidelines

The Australian Dietary Guidelines provide the evidence-based framework for a healthy eating pattern, focusing on five core food groups: vegetables and legumes; fruit; grain foods; lean meats, poultry, fish, eggs, tofu, nuts, and seeds; and milk, yogurt, cheese, and alternatives. However, a key aspect of these guidelines is Guideline 3, which specifically addresses the need to limit foods and drinks containing saturated fat, added salt, and added sugars. Adhering to this is not just a suggestion but a critical strategy for preventing a range of non-communicable diseases.

The Dangers of Excess Saturated Fat

Saturated fats, found in foods like processed meats, fried foods, pastries, and some dairy products, are a significant concern. Overconsumption has been directly linked to an increase in 'bad' LDL cholesterol levels in the blood. High LDL cholesterol is a major risk factor for cardiovascular disease and stroke. The Australian guidelines recommend replacing these with healthier monounsaturated and polyunsaturated fats, found in foods like avocado, nut butters, and olive oil. For children under two, however, a low-fat diet is not appropriate.

The Impact of Added Sugars

While naturally occurring sugars in fruit and milk are part of a healthy diet, added sugars found in discretionary foods are a different story. The guidelines advise limiting intake of sugary drinks, confectionery, and desserts. Excessive consumption of added sugar can lead to weight gain, which is a major risk factor for type 2 diabetes and heart disease. High sugar intake can also contribute to tooth decay and negatively affect cholesterol levels. The World Health Organisation recommends that free sugars make up less than 10% of total energy intake, a limit many Australians currently exceed.

Controlling Excess Salt Intake

The Australian Heart Foundation notes that the average Australian consumes nearly double the recommended daily salt intake. The guidelines recommend limiting added salt and choosing lower sodium options when available. Excess sodium intake is strongly linked to high blood pressure, a primary risk factor for cardiovascular diseases like heart attack and stroke, as well as kidney disease and osteoporosis. The majority of our salt intake comes from processed and packaged foods, so reading food labels is essential to make informed choices.

The Importance of Healthier Alternatives

Making healthier swaps is key to reducing intake of these harmful nutrients. This doesn't mean sacrificing flavour or satisfaction. For instance, using herbs, spices, and fresh citrus to flavour food can dramatically reduce reliance on added salt. Choosing fresh, whole foods more often and opting for water or milk over sugary drinks are simple yet impactful changes. Processed foods, while convenient, are often hidden sources of excess fat, sugar, and salt.

Health Effects of Limiting vs. Consuming Excess


Health Aspect	Limiting Saturated Fat, Sugar, and Salt	Consuming Excess Saturated Fat, Sugar, and Salt
Cardiovascular Health	Reduced LDL cholesterol, lower blood pressure, and decreased risk of heart attack and stroke.	Increased LDL cholesterol, high blood pressure, and significantly higher risk of cardiovascular diseases.
Weight Management	Easier to maintain a healthy weight and avoid excess fat accumulation.	Contributes to weight gain, overweight, and obesity due to high energy density.
Diabetes Risk	Lower risk of developing type 2 diabetes.	Increased risk of type 2 diabetes, often linked to weight gain from excess sugar.
Dental Health	Reduced risk of tooth decay, especially from sticky, sugary items.	Increased risk of tooth decay and dental caries.
Kidney Health	Reduces strain on the kidneys and lowers risk of kidney disease.	Higher risk of kidney disease due to elevated blood pressure.

How the Australian Guidelines Classify These Foods

Foods high in saturated fat, sugar, and salt are classified as 'discretionary choices' because they are not essential for meeting nutrient needs. These foods are typically high in energy (kilojoules) but low in essential nutrients like fibre, vitamins, and minerals. The Australian Guide to Healthy Eating advises consuming them only sometimes and in small amounts, recommending only about one serve per day (approximately 600kJ). Given that discretionary foods already account for a third of the average Australian's energy intake, understanding their classification is a crucial step towards better health.

Practical Steps for Limiting Intake

Reading Food Labels

Check the Sodium content: Look for products with less than 120mg of sodium per 100g to be considered 'low salt'.
Watch out for Added Sugars: The nutrition information panel lists total sugars, which include both natural and added. Check the ingredients list for added sugars, which can be called by many names (e.g., sucrose, honey, syrup).
Analyse Fat Content: The label will specify saturated fat. Aim to choose products with lower saturated fat percentages.

Making Smarter Swaps

Instead of: Processed snacks like crisps and biscuits. Try: Fresh fruit, nuts, or seeds.
Instead of: Sugary soft drinks and cordials. Try: Water, sparkling water with a slice of lemon, or unsweetened tea.
Instead of: Processed meats. Try: Lean chicken, fish, or plant-based proteins like legumes and beans.

Conclusion

Limiting the intake of foods high in saturated fat, sugar, and salt is a fundamental pillar of the Australian Dietary Guidelines and a critical strategy for promoting long-term health. The guidelines are designed to help Australians reduce their risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. By understanding the 'why' behind these recommendations and making conscious choices, individuals can take significant steps towards a healthier, more balanced diet. The impact of these dietary changes is not limited to physical health but also contributes to overall wellbeing. Embracing this guidance is a proactive investment in a healthier future for all Australians.

Visit the official Australian Government Eat For Health website for more information.

Frequently Asked Questions

Discretionary foods are items high in saturated fat, added salt, and added sugars, which are not necessary to meet nutrient requirements. Examples include pastries, processed meats, sugary drinks, and salty snacks.

Consuming too much saturated fat can raise your 'bad' LDL cholesterol levels, increasing your risk of heart disease and stroke. Replacing these fats with healthier unsaturated options is recommended.

Limiting salt is important because excess sodium intake leads to high blood pressure, a significant risk factor for cardiovascular disease, kidney disease, and stroke. Most salt comes from processed foods, not the shaker.

High intake of added sugars is linked to weight gain, an increased risk of type 2 diabetes, dental decay, and higher blood pressure and inflammation, which affect heart health.

Around 75% of the salt in the typical Australian diet comes from processed and packaged foods, such as bread, cereals, processed meats, and ready meals, rather than being added during cooking.

No. Naturally occurring sugars, found in whole fruits and milk, are acceptable as part of a balanced diet. The focus is on limiting 'free' and added sugars found in discretionary items and sweetened beverages.

By reading the nutrition information panel on food labels. Look for sodium content per 100g and check the ingredients list for terms indicating added sugars, like sucrose, fructose, or syrups.