Healthy eating: How to cook healthier meals

Ever wondered how much fat, sugar and salt hides in everyday ingredients like condiments and sauces? Keep track with our printable healthy cooking cheat sheet.

Download a printable PDF of our healthy cooking cheat sheet – perfect to keep alongside your cookery books or stick on your fridge!

With extras such as sauces, syrups and storecupboard condiments, it's all too easy to sharply increase the fat, salt and sugar content of your meals. Our handy infographic can help you to eat more healthily by allowing you to keep track of these and other cooking ingredients such as cheese, cooking oils and spreads. We believe in eating a varied, balanced diet and enjoying all foods in moderation. Find out more about what healthy eating means to us at BBC Good Food.

Like this?

How to eat a balanced diet
Everything you need to know about sugar
More health & nutrition tips

This page was published on 5 September 2017.

A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
Be the first to comment...We'd love to hear how you got on with this recipe. Did you like it? Would you recommend others give it a try?
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.