Skip to content Advanced Health Intake Tracker
Welcome! Monitoring your daily intake of Sodium (Salt) and Added Sugars is crucial for maintaining good health and preventing chronic diseases. High consumption is linked to issues like high blood pressure, heart disease, stroke, obesity, and type 2 diabetes. This tool helps you estimate your daily intake by tracking individual meals and snacks. Compare your totals against general recommendations from the World Health Organization (WHO) for adults. Use this tracker for increased awareness and to make informed dietary choices. Remember, this provides estimations and is not a substitute for professional medical or dietary advice.
Add Meal / Snack
Today’s Intake Log
Daily Summary
Totals & Status vs. Limits
Add meals to see your daily summary and tips.
Frequently Asked Questions
What are the WHO recommendations used?
This tool uses general World Health Organization (WHO) guidelines for adults:
- Sodium: Less than 2000 mg per day (equivalent to less than 5 grams of salt). Consistently high intake increases risks of high blood pressure and cardiovascular diseases.
- Added Sugars: Ideally less than 25 grams per day (about 6 teaspoons, or 5% of daily energy intake). WHO strongly recommends keeping intake below 50 grams per day (10% of energy). High intake contributes to weight gain, obesity, type 2 diabetes, and dental problems.
Remember, individual needs can vary based on age, activity level, and health status.
What counts as ‘added sugar’?
Added sugars (or free sugars) include sugars added during food processing or preparation (like sucrose or high-fructose corn syrup), plus sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. They do not include sugars naturally present in whole fruits, vegetables, and milk.
Is this tool a substitute for medical advice?
No. This tool is designed for informational and awareness purposes only. It provides general estimations based on WHO guidelines but does not account for individual health conditions or specific dietary needs. Always consult with a qualified healthcare professional or registered dietitian for personalized advice regarding your diet and health.
How accurate is this tool?
The accuracy depends entirely on the meal data you enter. Estimating sodium and added sugar can be tricky. For best results, use information from food labels or reliable online nutrition databases when inputting your meals.
Can I save my data?
Currently, this tool does not save your data if you close the browser tab or refresh the page. Use the “Download Summary (PDF)” button to save a snapshot of your current day’s intake before closing the page.
Any quick tips for reducing sodium and added sugar?
Reducing Sodium: Choose fresh over processed foods, limit processed meats and canned goods (or rinse them), read labels for low-sodium options, cook at home using herbs/spices instead of salt.
Reducing Added Sugar: Drink water instead of sugary drinks, choose whole fruits over desserts/juices, limit sweets/pastries/sugary cereals, read labels carefully (sugar has many names!), choose plain yogurt/oats and add fruit.
