Supermarket shopping guide - Baker

1 Supermarket shopping guideUse this guide to make healthy choices when Supermarket shopping . The products listed are examples only. There may be other healthy choices available.* is printed next to products available at Aldi supermarkets. Fresh vegetables: including Nicola potato and orangeflesh sweet potato Frozen vegetables: except potato wedges and chips Canned and jar vegetables: with no added oil andlowest added salt Fresh fruit Frozen fruit Canned fruit: in natural juice Dried fruit: with no added sugar Alpine: Spelt and Sprouted Grain; Super Natural Protein Burgen: Wholemeal and Seeds; Pumpkin Seeds;Traditional Rye; Wholegrain and Oats Coles: High Fibre Low GI - Seven Seeds and Grains;Harvest Grain Edwards Sourdough: Soy Linseed; Organic SpeltWholemeal Grain; Organic 7 Grain Helga s: Wholemeal Grain.

2 5 Seeds Tip Top: 9 Grain Original Woolworths: Seven Seeds and Grains Hi Fibre Low GI Baker s Life*: Grain Wise Original with 9 Grains and Seeds;Sourdough Grain Bakehouse*: Mixed Grain; Soy and Linseed Baker s Delight: Cape Seed; Hi-Fibre Lo GI White;Chia and Fruit Tin LoafLower Carbohydrate Bread Alpine: Lower Carb Helga s: Lower Carb Wholemeal and Seed Herman Brot: Low Carb Bread Baker s Life*: 85% Lower Carb Bread rangeBread: Choose higher fibre, wholegrain and sourdough varietiesVegetables and Fruit: Choose fresh or frozen options firstSupermarket shopping Guidepage 2 Rolled Oats and PorridgeMuesliFlatbread: Choose higher fibre, wholegrain varietiesCrispbread: Choose higher fibre, wholegrain varieties with lowest added saltBreakfast Cereals: Choose higher fibre, wholegrain varieties with lowest added sugar MEB Foods.

3 Wholemeal Fresh Pocket Pita Mission: Corn Tortilla; Low Gi Wrap Simson s Pantry: Wholegrain Super Barley Wrap Baker s Life*: Lebanese Wholemeal Bread Carman s: Gourmet Porridge Oats Natural 5 Grain; Super Seed Coles: Rolled Oats; Traditional Oats Lowan: Wholegrain Rolled Oats Macro: Organic Rolled Oats; Steel Cut Oats Uncle Tobys: Traditional Oats; Ancient Grains Woolworths: Rolled Oats Golden Vale*: Rolled Oats Coles: Muesli Freedom Foods Heritage Mill: Maple Date Toasted; Fruit and Nut Natural Freedom Foods Barley+: Cranberry, Almond and Cinnamon Lowan: Apricot and Almond; Swiss Macro: Fruit, Nuts and Seeds with Protein Crunch Morning Sun: 97% Fat Free Natural Fruit; Natural Apricot and Almond Uncle Tobys: Natural Style Swiss Blend Woolworths: Apricot, Almond and Date; Swiss Style Bircher Arnott s: Vita-Weat 9 Grains; Five Super Seeds Ryvita: Multigrain; Original Rye Damora*: Vita Grain Linseed and SoySupermarket shopping Guidepage 3 Cereal FlakesCereal Biscuit Be Natural: Wholegrain Mini Bites; 5 Wholegrain flakes.

4 Low Sugar Granola with Whole Grains and Honey Blossom Flavour Freedom Foods: Maple Almond Clusters; Active Balance Buckwheat and Quinoa Kellogg s: All Bran Original; All Bran Wheat Flakes; Guardian Woolworths: Woolworths Great Start Reduced Sugar Multigrain Cereal Golden Vale*: Just Bran; Bran and Sultanas Sanitarium: Weet-Bix Blends Multigrain; Cranberry and Coconut; Apple and Cinnamon; Cholesterol Lowering Woolworths: Wheat Biscuits Uncle Tobys: 100% Wholegrain Shredded Wheat Golden Vale*: Wheat BiscuitsRice: Including microwave optionsPasta Fresh or Dried GrainsRice and Grains: Choose higher fibre, wholegrain varietiesPasta and Noodles: Choose wholegrain or pulse varieties Long grain brown or white: Basmati; Mahatma; Doongara Black Red Wild Barley Bulgur / Burghul / Cracked wheat Buckwheat Freekeh Pearl / Israeli Cous Quinoa Semolina Wheat, spelt or pulse Barilla: Red Lentil range.

5 Chickpea Casarecce San Remo: Pulse Pasta range; Wholemeal range; Spelt Vetta: Smart Fibre; Smart Pasta range Remano*: Pulse Penne; Chickpea SpiralsSupermarket shopping Guidepage 4 Fresh DairyUnsweetenedUHT and Powder Pauls: Smarter Reduced Fat; PhysiCAL Low Fat; Zymil Low Fat Dairy Farmers: Heart Active Farmdale*: Cholesterol Low Fat Milk Coles: Light Greek Style Danone: YoPro Plain Farmers Union: Greek Style - Light; High Protein; Natural Jalna Pot Set: Fat Free Natural Liddells: Lactose Free Plain Tamar Valley: Natural Fat Free Vaalia: Natural Yoghurt Woolworths: 99% Fat Free Natural Greek Style Yoplait: YoPlus Natural Brooklea*: 99% Fat Free Tub Set Natural Yoghurt Lyttos*: Lite Greek Style Devondale: Smart Plus; Skim Milk Powder Pauls: Zymil Skim Milk Farmdale*: Skim.

6 Lacfree Low FatNoodles Fresh or Dried: except instantLower Carbohydrate Pasta and Noodles Hokkien Mung Bean Soba Udon Fresh Rice Chang s: Super Lo-Cal Noodles Herman Brot: Lower Carb Pasta Slendier: Calorie Clever rangeYoghurt: Choose reduced fat varieties with higher calcium and least added sugarMilk: Choose reduced fat varieties with higher calciumSupermarket shopping Guidepage 5 Sweetened Coles: 98% Fat Free Vanilla; Strawberry; Peach and Mango Danone: YoPro range Farmers Union: With a hint of Honey Liddells: Lactose Free Strawberry Tamar Valley: Low Fat Greek Style No Added Sugar range Vaalia: Low Fat range Woolworths: 98% Fat Free Vanilla; Strawberry Yoplait: Real Fruit range; Vanilla; Forme Zero range Brooklea*: Joi Deluxe Vanilla; Lite - Peach and Mango.

7 Mixed Berry Dairy Dream*: No Added Sugar Fruit Yoghurt Greek Style rangeMilk Alternatives: Choose varieties with higher calciumCheese: Choose reduced fat varieties with least added salt MilkSoft CheeseHard Cheese Blue Diamond: Unsweetened Almond Breeze Milk Vitasoy: Protein Plus Soy Milk; Oat Milk; Unsweetened Almond Milk Inner Goodness*: Soy Milk Bulla: Cottage Cheese Low Fat High Protein Coles: Light Smooth Ricotta; Low Fat Cottage Cheese Woolworths: Ricotta Cheese Light Westacre*: Manhattan Low Fat Cottage Cheese Emporium*: Reduced Fat Ricotta Bega: 50% Less Fat range Coles: Light Tasty Cheese; Mozzarella Light Cheese Great Ocean Road: Logan s Beach Light Tasty Jarlesberg: Lite Cheese Slices Woolworths: Lite Tasty Slices; Swiss Style Light Westacre*: Light Shredded Cheddar; Natural Tasty Lite Cheese SlicesSupermarket shopping Guidepage 6 Coles: Organic Free Range Eco Eggs: Free Range plus Omega 3 Sunny Queen: Free Range.

8 Free Range Organic Sardines Salmon Tuna Barramundi Blue Eye Trevalla Flat Head Snapper Calamari Squid MusselsEggs: Choose Omega 3 enriched, Free Range or Organic Fish and Seafood CannedSmokedExamples:Frozen Brunswick: Sardines in Springwater John West: Springwater range: Sardines; Salmon; Tuna Safcol: Springwater range: Tuna, Premium Salmon Tassal: Roasted Salmon in Springwater Woolworths: Tuna in Springwater; Wild Alaskan Salmon in Springwater Portview*: Sardines; Tuna Chunks in Springwater Ocean Rise*: Wild Pacific Salmon range Tassal: Salt Reduced Smoked Salmon Birds Eye: Steam Fresh Parsley Ocean Selections range; Atlantic Salmon Ocean Chef: Yellow Fin Tuna; King Snapper; Salmon skin on Sealord: Hoki Fillets - Wholemeal Crumb; Parmesan and Rosemary; Kafir Lime and Coconut; Three Seed Woolworths: Skin on Salmon Fillets; Barramundi Portions Ocean Royal*: Salmon; Barramundi.

9 HokiSupermarket shopping Guidepage 7 FreshFresh Breast Thigh Tenderloin Mince Loin Medallion Fillet Frenched cutlets Extra lean mince Stir fry stripsChicken and Turkey: Skin removedDeli FrozenCannedSausage Coles: Sliced Roast Chicken Breast Moira Macs: Roast Chicken Breast Chunks; Tandoori Chicken Breast Slices Lilydale: Free Range: Herb and Parmesan Baked Chicken Schnitzels;Lemon and Pepper Baked Chicken Tenders Woolworths: Created with Jamie Chicken Fillets range Heinz: Canned Chicken Shredded in Spring Water;Lite Mayo Hydale*: Shredded Chicken Breast in Springwater K-Roo: Kanga Bangas Peppercorn: Beef Sausages Extra LeanBeef, Kangaroo, Lamb, Pork, Veal: Lean, trimmed of fatSupermarket shopping Guidepage 8 Vegetarian Meat Alternatives Tofu and Tempeh Australian Eatwell: Lentil Vegie Burgers Macro: Veggie Burger range Quorn: Mince; Pieces; Fillets; Sausages; Pepper and HerbSausages; Vegan Nuggets; Frozen Vegan Schnitzels;Frozen Garlic and Herb Meat Free Fillets; Roast Syndian: Lentil Burgers; Vegie Boost Burgers; Vegieand Lentil Burgers Vegie Delights: Meatless Meatballs; Vegie Sausages.

10 Nutmeat; Savoury Vegie Mince V2: Plant Based Burger, Mince Simply Vegetarian*: Original Falafel Blue Lotus: Firm Tofu Macro: Tempeh Plain; Perfectly Firm Tofu; Soft & Smooth Silken Tofu;Slightly Firm Classic Tofu; Firm & Rich Satay; Firm & Sweet Honey Soy Nutrisoy: Tempeh Soyco Tofu: Plain; Hi Protein; Japanese Teriyaki TLY: Firm Tofu; Silken To