The Supermarket Shopping Guide

This guide provides general dietary information to help identify healthy food choices when you are

shopping. The products listed are examples only. There may be additional healthy choices available.

To manage weight and blood glucose levels it is important to choose suitable serving sizes.

Food Common Examples

Vegetables

All Fresh Frozen (limit potato wedges / chips) Canned / Jar (no added oil) e.g. Artichoke, Capsicum, Mushroom, Corn, Asparagus Potato: Carisma (Coles), Nicola Sweet Potato (orange flesh)

Fruit

All Fresh Frozen Canned (natural juice, drained) Dried (no added sugar)

Bread

Wraps

Choose higher fibre, wholegrain or sourdough varieties Bread

Bürgen - Wholemeal and Seeds, Pumpkin Seeds,

Fruit & Muesli, Wholegrain and Oats

Tip Top - 9 Grain Wholemeal, 9 Seeds

Helga’s - Wholemeal and Grain, Quinoa and Flaxseed,

Lower Carb Wholemeal and Seeds, 5 Seeds

Bakers Delight - Cape Seed, Wholemeal Country Grain,

Hi-Fibre Lo-GI White

Abbott’s - Grainy Wholemeal, Country Grain

Van Der Meulen - Pumpernickel Bread

Alpine - Spelt and Sprouted Grain

Herman Brot - Low Carb Bread

Wraps

Goodness Superfoods - Wholegrain Barley 1st Wraps

Australia Own - Organic Quinoa, Rye Oat and Linseed

Mountain Bread - Oat, Barley

Vitastic - Wholemeal Pita Pocket, Sorj Wraps

Food Common Examples

Dry

Biscuits

Choose lower fat, higher fibre biscuits with wholegrains

Arnott’s - Vitaweat: 9 Grains, Ancient Grains and Seeds,

Five Super Seeds, Vitaweat Lunch Slice range

Ryvita - Crunch: Multigrain, Original Rye, Sesame Rye

Breakfast

Cereals

Choose lower fat, higher fibre, wholegrain cereals with small amounts of dried fruit, nuts or seeds

Rolled Oats/Porridge

Uncle Toby’s Oats - Steel Cut, Traditional, Multigrain

Lowan - Wholegrain Rolled Oats

Goodness Superfoods - Barley & Oats (Traditional or Quick)

Muesli

Uncle Toby’s - Natural Style Muesli

Morning Sun - Natural Style: Peach and Pecan,

Apricot and Almond

Kellogg’s - Five Wholegrain Muesli: Sun dried Apricot,

Cranberries and Pepita

Lowan - Apple and Cinnamon, Aussie Breakfast

Hubbards - 5 Grains and Hazelnut

Goodness Superfoods - Better for U! Barley Clusters with

Cashew, Macadamia and Cranberry

Cereal

Goodness Superfoods - Better for U!: Heart, Protein

Be Natural - 5 Wholegrain flakes

Kellogg’s - All Bran Original, Guardian, Sustain

Vogel’s - Ultra Bran Soy & Linseed

Uncle Tobys - Oatbrits, Bran Plus

Sanitarium - Multigrain Weetbix

Liquid Breakfast

Dairy Farmers - Oats Express range

Sanitarium - Up & Go: Reduced Sugar, Oats 2 Go range

Devondale - Fast Start Liquid Breakfast range

Food Common Examples

Rice

Pasta

Noodles

Grains

For extra fibre, choose wholegrain options where possible

Rice (including microwave rice options)

Basmati Long Grain (Brown or White)

Riviana - Mahatma Wholegrain Long Grain Brown Rice

SunRice - Low GI Doongara Clever Rice (Brown or White),

Black Rice, Red Rice

Wild Rice

Mixed Rice Varieties (including microwave rice options)

SunRice - White and Brown Rice with Quinoa,

Brown Rice with Lentils, Brown Rice with Chia

Tilda - Basmati Brown Rice with Quinoa, Brown Basmati

Chef’s Choice - Quinoa and Basmati Rice

Coles - 7 Ancient Grains

Pasta

Dried or Fresh - Wheat (unfilled), High Fibre, Wholemeal,

Noodles

Fresh or Dried (not instant) - Soba, Mung Bean, Rice,

Vermicelli

Low Carbohydrate Alternatives

Slendier Slim / Chang’s - Low Carbohydrate (Konjac)

Noodles, Pasta and Rice range

Other Grains

Barley

Bulgur / Burghul (cracked wheat)

Quinoa

Buckwheat

Semolina

Freekeh

Blu - Whole Wheat Pearl Cous Cous, Pearl Cous Cous

Milk

Choose skim or reduced fat varieties, with higher calcium

Fresh Milk Physical - No Fat, Low Fat Pura - Tone, Light Start Zymil - Lactose Free: No Fat, Low Fat A2 Milk - No Fat, Low Fat

UHT and Milk Powder Devondale - Smart Plus (UHT) Anlene - No Fat, Low Fat Diploma - Instant Skim Milk Powder

Food Common Examples

Yoghurt Choose options with reduced fat, higher calcium and lower

added sugar Naturally sweetened / unsweetened examples: Black Swan - Low Fat, No Fat Greek Style, Greek Style Breakfast, Greek Style Vanilla Bean Jalna - Low Fat Creamy: Berry, Vanilla; Fat Free Natural, Low fat Greek Vaalia - Low Fat range, Lactose Free range, Naturally Sweetened range Ski (Nestle) - D’Lite range Tamar Valley - No Fat Natural, Light Greek Style Yoplait - Low Fat range Artificially sweetened examples Tamar Valley - Greek Style No Added Sugar Flavoured range Yoplait - Formè (no fat, no added sugar) range Nestle - Soleil High Protein Greek Style: Mango, Blueberry

Milk

Alternatives

Choose options with added calcium and lower added sugar

Fresh milk and UHT milk

Vitasoy - Soy Milky, Calci-Plus

Sanitarium - So Good: Soy Milk range, Unsweetened Almond

Milk (UHT - Original, Almond Coconut)

Blue Diamond - Unsweetened Almond Breeze Milk (UHT)

Yoghurt

Soy Life - range

Cheese Choose reduced fat, lower salt varieties 878

Soft Cheese

Bulla - Cottage Cheese Low Fat

Perfect Italiano - Ricotta Cheese Light

Pantalica - Ricotta Cheese Light

Kraft - Philadelphia Cream Cheese 60-85% reduced fat 7676

Hard Cheese

Bega - 50% Less Fat Range

Devondale - Light n’ Tasty

Kraft - Higher Protein Reduced Fat

Jarlesberg - Lite Slices

Food Common Examples

Meat

&

Poultry

Choose lean or skinless varieties of: Beef, Lamb, Kangaroo, Venison, Pork, Chicken, Turkey

Mince meat/chicken: Extra Lean, Heart Smart or Premium

Deli and Pre-sliced

Don - English Lite Shaved Leg Ham Lite

Primo - Salt Reduced Leg Ham, Pastrami

Hans - Pulled Chicken

Moira Macs - Chicken Breast Slices range

Steggles - Just Eat It: Roasted Chicken Slices

Sausages and Burgers

Peppercorn - Sausage & Burger range

Macro - Gourmet Game: Kanga Bangas, Bush Tomato Kangaroo Meatballs and Burgers

Canned Chicken and Meat

Chop Chop Chicken - Lite Mayo, Cracked Pepper, Sundried Tomato, Chilli

Heinz - Canned Chicken: Caesar, Sweet Chilli, Tandoori, Spring Water and Sea Salt

Stagg - Lean Beef Chilli with Beans

Harvest - Heart Irish Stew, Vegetables and Steak

Fish

&

Seafood

All Fresh Fish and Seafood, especially:

Sardines, Salmon, Tuna, Barramundi, Blue Eye Trevalla,

Flat Head, Snapper, Squid, Mussels

Canned

Brunswick - Sardines in Spring Water (reduced salt)

John West - Springwater range: Sardines, Salmon, Tuna;

Herring in Tomato Sauce

Tassal - Roasted Salmon in Spring Water

Safcol - Springwater range: Tuna

Greenseas - Tuna Chunks in Spring Water,

Flavoured Tuna range (exceptions: Red Curry, Mayonnaise,

Tomato Capsicum 98% Fat Free)

Frozen

Tassal - Easy Bake Premium Salmon Range, Salmon Burger

Range, Premium Tasmanian Salmon Fillets

Birds Eye - Steam Fresh Range, Ocean Selections Range,

Atlantic Salmon (Natural, Lemon Pepper, Spring Herb)

Sealord - Premium Hoki Fillets in Wholegrain Crumb range

Smoked

Tassal - Smoked Salmon Salt Reduced

Food Common Examples

Lentil,

Legume

&

Tofu

Products

Canned Lentils and Legumes

Macro/Celebrate Health - Baked Beans No Added Salt

SPC - Baked Beans in Tomato Sauce Reduced Salt

Heinz - Baked Beanz No Added Salt and Salt Reduced, Beanz

Creationz range, Five Beanz

Edgell - Lentil and Legume Canned No Added Salt range

Sanitarium - Veggie Delight Chilli Con Carne

La Nova - Soya Beans

Dried Lentils and Legumes

McKenzies - Dried Lentil & Legume range, Italian Style Soup

Mix, Superblend Dried Legume range

Chick Nuts - Roasted Chickpeas: Sea Salt, Italian Herbs

Be Natural - Roasted Chickpeas: Moroccan, Thai Sweet Chilli

Plain and Silken Tofu and Tempeh

Macro - Hard, Classic, Silken, Thai Flavour, Malaysian Satay

TLY - Firm, Silken, Coconut Flavour

Blue Lotus - Firm Tofu, Sweet Chilli Tofu Nuggets

Soyco Tofu - Plain and Japanese Tofu, High Protein,

Japanese Teriyaki, Malaysian Satay, Spicy Thai

Nutrisoy - Tempeh Range

Tofutti - Cream Cheese and Slices (dairy free)

Non meat protein alternatives

Sanitarium - Veggie Delight Lentil Burgers, Chickpea and

Cous Cous Felafel, Nutmeat

Macro - Chia Veggie Burgers, Quinoa Veggie Burgers

Syndian - Vegetarian Lentil Burgers

Australian Eat Well - Chickpea & Sunflower Seed Burger,

Red Lentil Vegetable Burger, Lentil Burger

Quorn - Chilled Mince, Pieces, Fillets, Meat-Style Balls,

Chicken Style Burgers, Sweet Chilli Stir Fry Strips, Pepper and

Herb Sausage

Eggs Choose Omega 3 Enriched, Free Range or Organic

Pace Farm Free Range Omega 3 enriched

Oil Extra Virgin Olive, Canola, Sunflower, Rice Bran, Safflower,

Sesame, Macadamia, Grape Seed

545

Herbs &

Spices

All Fresh and Dried Herbs and Spices (no added salt or sugar) Ginger, Lemongrass, Chilli, Garlic, Horseradish

Food

Categories

Common Examples

Nuts, Seeds

& Nut

Spreads

Choose Raw or Roasted Nuts and Seeds and Spreads

(without added salt, seasoning or coating)

Nuts e.g. Almonds, Walnuts, Brazil Nuts

Seeds e.g. Sunflower, Pumpkin (pepita), Linseed, Chia

LSA - Linseed, Sunflower & Almond meal

Nut Spreads

Sanitarium - Natural Peanut Butter Smooth or Crunchy

Mayvers - Health Time Tahini range, Natural Peanut Butter

Pre-

Prepared

Meals and

Soups

Choose lower fat and salt varieties with added vegetables

Shelf meals

St Dalfour - Ready to Eat Gourmet to Go

Sue Shepherd - Paella Meal Kit

Tasty Bite - Madras Lentil, Jaipur Vegetable, Punjab Eggplant

John West - Tuna and Beans range, Tuna and Pasta range,

Tuna Brown Rice and Quinoa range

Sirena - Tuna and Beans range, Tuna and Rice range

Safcol - Salmon Ready Meal range, Tuna Meal range:

Spicy Thai , Spanish, Mexican, Italian Style

Shelf soups

Campbell’s - Country Ladle range, Simply Soup range

Hansells - All Natural Soup: Wonton, Vegetable Tagine

La Zuppa - Soup range

Heinz – Classic range, Squeeze & Stir Instant Soup range

McKenzie’s - From the Kitchen Soup range

Frozen meals

McCain’s - Healthy Choice: Wholegrain and Regular range

Lean Cuisine - Wholegrain and Regular range

Super Nature – Super foods range

(exception: Split Pea and Lentil Dahl)

Birdseye - Steam Fresh Plus range (grain and vegetable)

Refrigerated soups

Pitango - Soup (exceptions: Spiced Chicken,

Indian Chicken Soup, Malaysian Laksa)

Woolworths - Select Everyday range, Low Fat range,

Create with Jamie range

Macro Organic - Soup range

Coles - Hearty Soup range

Note: While the following products have been chosen as healthier options in their category, it is suggested that they are consumed less often and in smaller portions for most people.

Food Common Examples

Vegetable

Oil Spread

Meadow Lea - Skinny, Lite, Salt Reduced

Flora - Pro Active Ultra Light

Nuttlex - Light

Bertoli - Light Olive Oil Spread

Devondale - Butter Blend 50% Less Fat

Avo Fresh - Spreadable Avocado

Condiment, Sauce

&

Salad Dressing

Old El Paso - Thick n Chunky Salsa Range

Mission - Chunky Salsa

Masterfoods - Wholegrain Mustard, Mustard,

Soy Sauce Salt Reduced

Fountain - Tomato and Barbeque Sauce (Good Choice

with reduced sugar and salt)

Lemon and Lime Juice

Vinegar (e.g. Balsamic, Apple Cider) and Verjuice

Praise - 97% and 99% Fat Free Dressing Range

Red Kelly’s - Traditional Dressing, Basil and Garlic,

Sweet Chilli and Lime

Stock,

Gravy

&

Cooking Sauce

Choose lower salt varieties

Vegeta - Delight Vegetable Stock Powder

Massel - Stock Cubes and Powder Salt Reduced

Campbell’s - Liquid Stock Salt Reduced

Dolmio - Classic Tomato Sauce Salt Reduced, Extra

Tomato Sauce Range (with vegetables)

Leggo’s - Tomato Paste No Added Salt, Classic Tomato,

Sugo Di Pomodoro

Gravox - Traditional Gravy Salt Reduced

KanTong - Simply Stir Fry Chilli Garlic & Soy

Passage Foods - Naked Curry Korma

Dip

Chris’ - Low Fat: Tzatziki, Hommus

Black Swan - Skinny Range: Tzatziki, Hummus, Sweet

Potato, Wellbeing Tzatziki

Castlemaine Dips - Hommus and Sundried Tomato,

Turkish Beetroot, Pumpkin and Basil

Coles Simply Less - Light Hommus, Roast Pumpkin &

Harissa, Light Tzatziki

Note: While the following products have been chosen as healthier options in their category, it is suggested that they are consumed less often and in smaller portions for most people.

Food Common Examples

Sweet

Spreads

Choose no added sugar varieties of jam.

Limit jam, honey or syrup to 1-2 teaspoons per serve.

IXL - 60% Less Sugar Sweetened with Stevia range

St Dalfour, Dick Smith - 100% fruit spreads

Honey

Agave Syrup

Maple Syrup

Muesli

Bars

Be Natural - Trail Bars: Sultana, Date and Nut,

Honey and Nut

Goodness Superfoods - FibreBoost Cereal Bar range,

Better for U!: Wild Berries and Yoghurt Cereal Bar

Freedom Foods - Crunchola Chewy Range: Apricot,

Coconut and Chia, Apple Cinnamon

Chilled

Desserts

Nestle - Soleil Dessert range

Bulla - Fruit n Frozen Yoghurt range

Peters - No Added Sugar Vanilla Ice-cream

Streets - Paddle Pop range

Skinny Cow - Ice-Cream (no added sugar range)

So Good - Chocolate Bliss, Vanilla Bliss Frozen Dessert

Artificial &

Modified

Sugars

Artificial Sweeteners

Equal Original, Hermesetas Original, Sugarine

Modified / Natural Sweeteners

Natvia - Stevia based sweetener

Splenda

CSR - Smart Sugar

Perfect Sweet - Xylitol

For further information on how to select a healthy food product refer to the Baker IDI Label Reading resource.

Please Note: Any Brand names mentioned are Registered Trademarks [®] or

Trademarks [™]. Every attempt has been made to ensure the products listed are

healthy choices. Manufacturers do change ingredients and processing from time

to time so please read nutrition information on packaging for any updated

information.

All products are correct and current at 13 August, 2015

Baker IDI Heart and Diabetes Institute

Level 4, The Alfred Centre, 99 Commercial Road, Melbourne, Vic 3004 Australia

T (03) 8532 1800 F (03) 8532 1899 W www.bakeridi.edu.au

© 2015 Baker IDI Heart and Diabetes Institute

Review date: August 2016. Literacy Level assessed.

No part of this information may be copied or reproduced in any form without written permission of the Baker IDI Heart and

Diabetes Institute

Food Common Examples

Beverage Tap water is best. Choose sugar free cordial and soft drink.

Water, Mineral Water, Soda Water

Schweppes - Natural Infused No Sugar range

Mount Franklin - Lightly Sparkling Flavoured range

Coffee: with or without reduced fat milk

Tea: Black, Herbal, Green, with or without reduced fat milk

Lipton - Iced Tea Lite range

Campbell’s - V8 Vegetable Juice Reduced Sodium

Cordial: Diet Rite range, Cottee’s No Added Sugar range,

Bickfords - Diet Lemon, Diet Lemon Lime

Ribena - Blackcurrent No added Sugar

Soft Drink: Sprite Zero, Coke Zero, Diet, Pepsi Max,

Bundaberg Diet Range

Chocolate Drink:

Vitarium / Avalanche Sugar Free Powder range

Jarrah 99% Fat Free Chocolate Powder

Ovaltine Light Break