Good Food guide to healthy eating

Is that recipe really healthy? Our Good Food healthy eating guide will explain what we mean by labels such as low-fat, how we gather nutritional information and what government guidelines currently recommend.

Good Food guide to healthy eating

Our recipes are sent to a qualified nutritionist to be analysed on a per-serving basis. Each recipe analysis includes listed ingredients only and excludes optional items, such as extra seasoning, and serving suggestions. Check the nutrition bar at the top of each recipe for the full nutritional information - if you keep to the serving size we suggest, this information will be relevant for you.


Guideline Daily Amounts

You may have noticed that many of the packaged foods you buy show Guideline Daily Amounts (GDAs) on the food labels. These GDAs provide a useful guide to the amount of calories, fat, saturated fat, sugar and salt contained in a balanced diet. GDAs are based on a normal-weight average adult woman or man; they are guides only because they don't take into account your age, size and how active you are.

Guideline Daily Amounts (GDAs)
Energy (kcal)2,0002,500
Fat (g)7095
Saturates  (g)2030
Sugar (g)90120
Salt (g)66

We use GDAs to show how our recipes contribute towards your daily diet. For example, if you're on a low-fat diet, use the fat content shown for each recipe to help you keep to your target daily amount.

Remember, simple changes can make a recipe healthier - for example, by removing the skin from chicken after cooking.

If you eat a high-salt dish, balance your intake for the day by cutting the level of salt in other meals, and remember most of the salt you consume is in processed food. Ask your GP for further advice if you're concerned.

Your RDAs

You may also have heard about Recommended Daily Amounts (RDAs). These represent the amount of a vitamin or mineral that most people need to stay healthy. 

Understanding our healthy labels

healthy labels

As well as providing nutritional information with our recipes, we use health labels to highlight those recipes which are particularly healthy. The below labels appear on on relevant recipes and are tagged so will appear in your search.

low-fatLow fat:
12g or less per portion


caloriesLow calorie (adults):
500 calories or less per main course; 150 calories or less for a dessert.


low-saltLow salt:
1.5g or less per portion


Low in saturated fat, with 5g or less per portion; low in salt, with 1.5g or less; and low in sugar with 15g or less.


Recipes that are suitbale for a gluten-free diet


Recipes that are suitbale for a dairy-free diet


Recipes that are suitbale for a nut-free diet.

Recipes that are suitbale for an egg-free diet.



Please note that recipes created for Advertisement features are checked, but not tested, in the Good Food Test Kitchen.
We regret that we are unable to answer medical/nutritional queries.

Comments, questions and tips

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3rd Sep, 2014
Hello, I need some ideas for helping to lower my high cholesterol and also my husband has type 2 diabetes but doesn't like anything green, except peas and prefers meat, preferably red! I eat anything but have a sweet tooth and bad habits of snacking.
26th Apr, 2014
Hello, When it says per serving, what do you actually mean? Because sometimes it says 'per serving (6)' does that mean the nutrition is for each of the 6 servings or the total which then divides into 6? Thank you.
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