HEALTHY CHOICES Shopping Guide Eating well and healthfully involves choosing a variety of foods that are low in fat (particularly saturated fat), low in sugar and high in fibre. Finding these foods in the supermarket can be difficult and confusing so here is a tool to guide you through the maze. See the back page to learn how to compare foods for yourself!

Breads Choose high fibre varieties All wholegrain/multigrain/fruit/raisin loaves, English WRAPS muffins & crumpets *Also applies to gluten-free varieties Mountain Bread (all varieties) Wattle Valley Soft wrap range PITA Wholemeal Australia’s Own Organics Wrap range TORTILLAS Goodness Superfoods Barley wraps Mission 98% fat free tortillas Wonder Wraps Smooth wholemeal wraps Old El Paso Light tortillas Mediterranean White corn wraps (GF) PIZZA BASES Bazaar, Old Time Bakery (GF) Old Time Bakery Wraps (GF)

Breakfast Cereals Choose high fibre, low sugar and low fat options Rolled oats *Choose plain/unflavoured varieties MUESLI *Choose natural/untoasted varieties Freedom Foods Ancient grains super muesli, Berry good Goodness Superfoods Digestive muesli morning cereal, Active balance range Monster Health ‘Free and low’ muesli (GF) Kellogg’s Guardian, All Bran range, Sustain, Special K Morning Sun (all varieties) range, Mini wheats Pure Harvest Organic muesli Sanitarium Granola oat clusters, Light 'n Tasty, Weet-Bix Sunsol 10+ muesli range Uncle Tobys Plus range, Vita Brits, Oat flakes, Oat Brits, Lowan (all varieties) Shredded wheat, Weeties Dick Smith Bush foods breakfast muesli Vogel Ultra bran Kellogg’s All Bran Hi Fibre muesli, 5 wholegrain muesli Be Natural Wholegrain flakes

Rice & Pasta PASTA RICE *Including microwavable packs All varieties in small amounts Basmati (brown or white) Vetta low carb, high protein pasta Wild rice San Remo trimmers’ choice Mahatma long grain (brown or white) SunRice Low GI white rice, Low GI brown rice NOODLE All noodles *Except fried varieties OTHER GRAINS Quinoa, couscous, semolina, Slendier (all varieties) or San Remo Trimmer’s Choice buckwheat, bulgur/cracked wheat, barley

Milk *Including UHT Choose products with less than 2g/100g total fat DAIRY MILK NON-DAIRY MILK *Choose options with added calcium Pauls Smarter White, Skim, Skinny, Pure organic low fat, Sanitarium So Good Fat free soy, Lite soy, Vanilla Physical (No fat, Low fat), Zymil (Low fat, No fat, Skim) bliss, Essential, Almond coconut, Almond, Almond Rev Low fat vanilla Pura Tone, New 2% fat, Light start Vitasoy Calci-Plus, Reduced fat, Rice, Coconut, Dairy Farmers Heart active, Shape, New, Soy milky lite, Oat Lite White, Skim Blue Diamond Unsweetened almond, unsweetened Devondale Light, Smart Plus, Skim, Semi skim vanilla Great Ocean Road Low fat, No fat Farmer’s Own Reduced fat EVAPORATED MILK Sungold Low fat Carnation Light and creamy (plain and coconut A2 Light, No fat flavoured) Liddells Lactose Free low fat or skim Procal Lactose Free low fat FLAVOURED MILK Rush or Dare Raw

Cheese Choose low fat varieties Low fat/light cottage & ricotta cheese Devondale Sandwich slice reduced fat Kraft Philadelphia light, Higher Protein, Live Active The Laughing Cow Light cheese cholesterol lowering cheese, Singles 97% fat free Babybel Light mini Bega 50% less fat country light tasty, Super Slim Minerva Light feta Jarlsberg Light cheese slices Coles Light mozzarella

Yoghurt *Max 2 x 200g tubs per day Choose products with less than 2g/100g total fat & no added sugar FLAVOURED PLAIN/NATURAL Yoplait Zero Formé Jalna Fat free natural Nestle Soleil Black Swan No fat Greek, Lactose free naturally sweet Tamar Valley No added sugar low fat Chobani Plain fat free, Low fat Dairy Dream Greek Style Strained Yogurt Tamar Valley No fat plain Soy Life (all varieties)

Ice Cream, Frozen Yoghurt, Chilled Dessert, Toppings *Max 1 x serve per day Choose low fat varieties ICE CREAM & FROZEN YOGHURT DESSERTS Peters Light & creamy range, Icy pole, Creamy vanilla ice Tinned fruit in natural juice/coconut water*Drain liquid cream no sugar added Nestle Soleil desserts Skinny Cow (all varieties) Yoplait Le rice range Halo Top (all varieties) Weight Watchers Jelly peaches, Two fruits, Chocolate Splice, (chocolate/yoghurt tropical) flavoured mousse Whey Whip High protein ice cream Aeroplane Jelly Lite jelly Bulla Light vanilla 98% fat free, 97% fat free frozen yoghurt Hansells/Heinz/White Wings Reduced fat creamy rice Weis 97% fat free frozen yoghurt, Sorbet So Good Chocolate bliss, Vanilla bliss TOPPINGS Cottee’s diet chocolate flavoured topping

Frozen Foods Choose low fat & low sodium VEGETARIAN FROZEN MEALS Syndian (all varieties) Super Nature (all varieties) Vegie Delight (all varieties) McCain Healthy Choice Quorn Soy pieces, Soy fillets, Garlic and herb fillets, Lean Cuisine (all varieties) Sausages, Dippers, Southern style burgers Weight Watchers (all varieties) The Good Meal Gluten Free (all varieties) (GF) FISH *Unseasoned fish fillets are all acceptable Tutto Pasta (all varieties) (GF) Birds Eye Steam fresh range Tassal Easy bake Atlantic salmon range MEAT Ocean Chef Salmon portions lemon & pepper Thigh & breast fillets – Choose skin off, non-crumbed Sealord Simply crumbed hoki Roasts – Choose non-crumbed, fat trimmed

PIZZA VEGETABLES All frozen vegetables are acceptable When in Rome…Eat! Pizza range CHIPS/WEDGES All acceptable when oven Daiya Dairy free roast vegetable pizza baked/grilled as per packet directions (consume in moderation)

Fridge foods Choose low fat and low sodium PASTA SOUP Latina Fresh Cannelloni 97% fat free, Lasagne 97% fat free, Darikay Thai pumpkin, Classic pumpkin Beef bolognese, Ravioli range, Agnolotti range, Tortellini Pitango Pumpkin with ginger, Vegetable and quinoa, range Spring lamb, Minestrone PASTRY Pampas Low fat filo pastry Antoniou 97% fat free fillo pastry

Meat Choose lean, skinless varieties and trim fat prior to cooking FRESH MEAT DELI & PRE SLICED MEATS Beef, lamb, silverside Primo 97% fat free ham range Kangaroo, venison, emu, buffalo Don 97% fat free ham range Chicken, pork, turkey Hans oliving 97% fat free ham/turkey, ham steaks Shaved ham (off the bone) Weight Watchers Bacon Gourmet Game Kangaroo range SAUSAGES & BURGERS Moira Mac’s Chicken breast, Turkey breast Peppercorn Extra lean sausage & burger range Chicken breast, Turkey breast, Pastrami Ingham Fresh turkey sausage & burger range Otway Pork sausages range Gourmet Game Kanga banga, Kanga burger The All Natural Sausage Company (all varieties)

Meat Alternatives *Fridge items Choose low fat and low sodium (salt) TOFU/TEMPEH OTHER All tofu and tempeh varieties are suitable Vegie Delight Tender fillets, Vegie roast BURGERS/ SAUSAGES Fry’s Korma curry Australian Eatwell Vegie burger lentils, Vegie burger with Vege 2 Go Vegan vegetable lasagne, Vegan eggplant chickpea and sunflower seeds, Chickpea & spinach parmigiana sausages

Canned Fish & Chicken TUNA/SARDINES/ SALMON CHICKEN Choose products in spring-water Heinz Shredded chicken range Beans/rice mix varieties

Cans SPC/Heinz Spaghetti, Baked beans MEAT ALTERNATIVES Stagg 97% fat free chilli, Chunky beef and beans Sanitarium Vegetable sausages Harvest (all varieties) Vegie Delights Nutmeat, Casserole mince, Chickpea Plumrose Leg ham, Shredded ham sweet chilli & tomato masala curry, Chili con carne

SOUP LEGUMES/BEANS/VEGETABLES Campbell’s Country ladle, Café, Chunky ranges Choose no added salt or salt reduced when available Heinz Big and chunky range, Classic range

Packet Noodles & Soups SOUPS Heinz Soup Of The Day range Continental Cup-a-soup range, Sensations range Country Cup Cup-a-soup Campbell’s Microwavable soups, Simply Soup range La Zuppa (all varieties) NOODLES Mug Shot (all varieties) Maggi 2-min noodles 98% fat free

Cooking Sauce Sachets Choose low sodium (salt) options Sue Shepherd Red wine sauce, Slow roast vegetables, Red EASY MEAL SACHETS curry, Soup range, Paella Continental Pasta and sauce sachets, Seasoned Recipe base range rice/risotto sachets Gravox Tin/sachet/powder *All varieties except hollandaise Celebrate Health (all varieties) STOCK *Choose reduced salt varieties Masterfoods Ready to heat gravy range, Liquid, Cubes, Powders Ready to heat sachet range *Excluding honey BBQ chicken, honey garlic soy, chilli con carne, stir fry teriyaki McCormick Slow cooker range

Jars, Condiments & Sauces Choose low sodium (salt) & fat CONDIMENTS COOKING SAUCE Fountain No added sugar tomato & BBQ Sauce, Good KanTong Mongolian lamb, Satay chicken, Butter Choices BBQ sauce chicken, Chinese BBQ, Black bean, Sweet soy garlic Celebrate Health No Sugar tomato & BBQ sauce Masterfoods Simmer Sauce range Always Fresh Artisan collection spicy tomato relish Creamy Chicken Simmer sauce range, Cooking sauce Three-Threes Spreadable sandwich pickle range Yarra valley Green tomato relish Patak’s Simmer sauces Rogan Josh, Tikka Masala, Mango chicken ANTIPASTO ITEMS Always Fresh Fire roasted peppers strips, Gherkins *Low PASTA SAUCE joule sweet spiced best option All tomato based sauces (Leggo’s, Raguletto, Barrilla) Sandhurst Chargrilled capsicum, Lite 97% fat free sundried Dolmio - All pasta sauces are suitable tomatoes, 97% fat free marinated artichokes, Fat free Five Brothers - All pasta sauces are suitable sundried tomatoes Fehlbergs Picked onions

Savoury Biscuits Choose low fat, high fibre CRISPBREAD/CRACKERS RICE/CORN CAKES Kavli Wholegrain 97% fat free crispbread Pure Harvest Original rice cakes Premium 98% fat free crackers SunRice Rice & grain squares, Rice cakes Savoy 97% fat free light crackers Real Foods Corn Thins *Choose unflavoured Orgran (GF) Buckwheat crispbread, Deli crackers, Multigrain wafer crackers SAVOURY SNACKS Arnott’s Vita-Weat (9 grain, Lunch slices, Original) Natural Chip Company Popped Crispies Ryvita Multigrain crackers Smiths Popped chips Vege Chips Popped variety (GF) RICE CRACKERS RW Garcia blue organic corn chips (GF) Fantastic Original rice crackers, Seaweed rice crackers Beigel & Beigel Pretzels Sakata Plain rice crackers, Seaweed rice crackers Parker’s Baked wheat original pretzels Eat rite Brown rice tamari seaweed crackers (GF) Riviana Popcorn kernels (if air-popped) Waterthins Rice thins crackers The Happy Snack Company Roasted chic peas

Oil & Margarine Choose mono/polyunsaturated oils and use in moderate amounts OIL MARGARINE Olive, Sunflower, Sesame, Canola, Safflower, Rice bran, Bertolli Light olive oil spread Grape seed Olive Grove Lite spread Tablelands Smart canola spread (original, reduced CHOLESTEROL-LOWERING MARGARINE salt) Flora Pro-activ olive oil, Light, Ultra-light Nuttelex Lite spread Logicol Extra light Flora Lite spread Tablelands Reduce Cholesterol Devondale Our Extra Light One spread

Salad Dressing & Mayonnaise Choose low fat, low sugar and use in small amounts SALAD DRESSING MAYONNAISE Praise 100% fat free balsamic dressing, 100% fat free Kraft 97% fat free mayonnaise Italian dressing, Zero dressing range, 99% fat free Praise Traditional 99% fat free mayonnaise, 97% fat coleslaw, 97% fat free caesar free tartare

Dips & Salsa Choose low fat & sodium (salt) DIPS Willow Farm Hummus, Tzatziki Black Swan Skinny Caramelised sweet potato, Tzatziki Chris's Dips Lite Hummus, Tzatziki Obela Smooth light hummus Dari's Table Beetroot hummus Pilpel Hummus, Eggplant hummus, Eggplant capsicum, SALSA Moroccan carrot All brands

Spreads Use in small amounts Stute Diabetic jams Pecks Fish spreads IXL 60% less sugar jams John West Spreadable tuna St Dalfour 100% spreadable fruit jam , Vegemite, Promite, Mighty Mite, Ozemite Queen Maple flavoured syrup sugar free

Sweet Biscuits Choose low fat, low sugar & high fibre McVitie’s Go ahead crispy slices Arnott’s Full O’Fruit, SnackRight fruit pillows, Paradise Vive Lite choc chip cookies SnackRight Fruit Slice, Spicy Fruit Roll

Bars Choose low fat, low sugar & high fibre Be Natural trail bars Honey almond & peanuts, Sultana Freedom Foods Apricot, coconut & chia, Crunchola dates almond & peanuts, Berries & current apple, Crunchola cinnamon Goodness Superfoods Wildberry & yoghurt cereal bar, Uncle Toby's Fruity Bites wild berry flavour Fibre boost muesli bars

Packet Baking Mix Choose low fat & low sugar Betty Crocker 97% fat free blueberry muffin mix, Apple & White Wings 97% fat free range, Shaker pancakes cinnamon muffin mix (original, buttermilk) Green’s Original pancake shake low fat

Artificial Sweeteners A calorie free alternative for sugar in your diet Natvia Sweetener range Norbu Sweetener Naturals Stevia Splenda Sweetener range Hermesetas Original, Stevia range Equal Original, Stevia range

Confectionary Choose sugar free Double D (all varieties) Jols Sugar free pastilles WOW confectionary (all varieties) Licorette pastilles Werther’s Original Sugar free cream candies GUM/MINTS Kopiko Coffee drops Extra, Eclipse, , Mentos (NOW mints and Pure Slim Fruits Sugar free pastilles Fresh gum), Cenovis (vitamin gum)

Beverages Choose sugar free SOFT DRINK CORDIAL Coke Zero, Coke Diet, Pepsi Lite, Pepsi Max, Sprite Zero Bickford’s Diet lemon, Diet Lemon Lime & Bitters Sunkist sugar free range, Diet tonic water, Solo Extreme Diet Rite (all varieties) Lemon low sugar Cottee’s No added sugar varieties Kirks Sugar free (all varieties) Golden Circle 50% less sugar cordial Waterfords Diet (all varieties) Diet Rite (all varieties) DRINKING CHOCOLATE Bundaberg Diet drinks Ovaltine Sugar free (chocolate, strawberry), Light Saxby’s Diet Ginger Beer break Weight Watchers Drinking chocolate JUICE Jarrah 98% fat free hot chocolate range V8 Original, Hot & Spicy, Low sodium Avalanche Kids Sugar free drinking mix (chocolate, strawberry) Vitarium Sugar free chocolate Fangks Republica Rich, Luscious & Sugar Free

How to compare foods for yourself!

As there are many products on supermarket shelves it is possible that not all are listed here. If you wish to compare foods for yourself follow the guidelines below. Remember, always use the per 100g column when comparing foods.

Total fat Nutrition Information Choose foods with less Servings per package - 18 than 10g per 100g. Serving size - 30 Exceptions: • Milk & yoghurt Per 100g column Less than 2g per 100g Per serve Per 100g Make sure to use • Ice cream Energy 447kJ 1490kJ Less than 4g per 100g this column when (or 2g per 100mL) Protein 3.7g 12.4g comparing products. • Cheese Less than 15g per Fat 100g Total 0.4g 1.4g

Sugar Saturated 0.1g 0.3g Saturated fat Aim for less than 3g Aim for less than 15g per Carbohydrates 100g. If the food contains per 100g (or mL). dried fruit, up to 25g per Total 20.1g 67.0g 100g of sugar is acceptable eg. muesli. Sugar 1.0g 3.3g Fibre 3.3g 11.0g Fibre When comparing Sodium (Salt) Sodium 81mg 270mg foods choose products Choose lower sodium with the highest fi bre foods. Food with less Ingredients: Wholegrain wheat (97%), content. than 400mg per 100g raw sugar, salt, barley malt extract, are acceptable but less minerals, vitamins than 120mg per 100g are better.

Any queries regarding this guide?

Contact the EACH dietitian, Sheldon Oliver (03) 9837 3999

Last updated April 2017