New WHO Diet Guidelines Cut Sugar and Salt to Fight Chronic Disease

A balanced diet plays a crucial role in preventing serious health problems. Poor eating habits can raise the risk of heart disease, high blood pressure, obesity, diabetes, and even cancer. Health experts have now outlined clearer guidelines to help people make better food choices. The World Health Organization (WHO) advises healthy adults to limit sugar intake to 50 grams per day. For those at risk of chronic conditions, the recommendation drops to 30 grams. People with kidney disease or diabetes should consume even less—just 15-20 grams daily.

Salt consumption should also stay within strict limits. The WHO suggests no more than seven grams for a healthy adult. However, those with—or at risk of—chronic illnesses must reduce this to 4-5 grams.

Experts stress the importance of eating three full meals: breakfast, lunch, and dinner. They also recommend finishing dinner at least two hours before bedtime. Daily calorie needs average around 2,000 kilocalories, but this depends on activity levels. Sedentary individuals should reduce portions, while highly active people may need more. Following these guidelines could lower the chances of developing long-term health issues. Adjusting food intake to match energy use helps maintain a healthy weight and reduces disease risks. The advice applies to both daily sugar and salt consumption, as well as overall meal timing and portion control.