Nutrition resources Q . U

Reference Nutrient Intake

The reference Nutrient intake is the amount of a nutrient that is sufficient to meet the needs of 97.5% of the population.


Selenium is an essential mineral and micronutrient. It functions as an antioxidant (involved within the glutathione peroxidise system) helping to protect against heart disease and some cancers. Good sources are meat, fish, brazil nuts, eggs and grains.

The amount of selenium you need is:

  • 0.075mg a day for men
  • 0.060mg a day for women


Low calorie sweeteners provide a sweet taste to food or drinks with the benefit of little or no calories. They can be added to foods or drinks (in tea, coffee or baking) and are used in many low calorie and sugar-free foods and beverages such as soft drinks, chewing gum, confectionery, frozen desserts, dessert mixes, yoghurts and puddings.

In the EU, all low calorie sweeteners must undergo thorough safety testing before being approved by the European Commission. Food manufactures also have to provide evidence that the sweetener they use in their food does not have any adverse effects.

Examples of commonly used sweeteners include sucralose, saccharin and aspartame. 


A diet that is high in salt can cause raised blood pressure.  75% of the salt we eat is already in everyday foods such as bread, breakfast cereal and ready meals.

Nutrition labels on food packaging will show the amount of salt in food. A food is considered high in salt if it contains more than 1.5g salt per 100g (or 0.6g sodium).

Some foods high in salt are anchovies, bacon, cheese, gravy granules, ham, olives, pickles, prawns, salami, salted and dry roasted nuts, salt fish, smoked meat and fish, soy sauce, stock cubes and yeast extract.

Adults should eat no more than 6g of salt a day - that's around one full teaspoon.


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