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; 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.

2 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: 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; 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.

3 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; 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.

4 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; 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.

5 Natural Tasty Lite Cheese SlicesSupermarket shopping Guidepage 6 Coles: Organic Free Range Eco Eggs: Free Range plus Omega 3 Sunny Queen: Free Range; 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; 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.

6 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;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 Tofu Just Organic*: Firm Tofu Edgell: Four Bean Mix; Chickpeas; Red Kidney Beans; Brown Lentils; Cannellini Beans;Butter Beans; Mexican Mix; Edamame Beans Heinz: Baked Beanz Salt Reduced SPC: Baked Beans in Tomato Sauce Reduced Salt New Season*: Lentils; 5 Bean; Cannellini Beans Just Organic*: Baked Beans in Tomato Sauce McKenzie s: Split Pea range; Lentil range; Bean range;Soup Mix range The Happy Snack Company: Crunchy Roasted:Fav-va Beans Lightly salted; Fav-va Salt and Vinegar; CrunchyChickpeas Lightly Salted; Chickpeas Lime & Cracked PepperCannedDriedLentils and LegumesSupermarket shopping Guidepage 9 Examples: Nuts:AlmondBrazilHazelnutPistachioWalnut Seeds:ChiaHempLinseedPepitaSunflowerNuts and Seeds: Choose raw or roasted varieties with no added salt, sugar or coatingAll Herbs, Spices: Choose herb blends with no added saltOil and Plant Sterol Spreads Bega: Simply Nuts Peanut Butter range Macro: Brazil, Almond and Cashew Spread.

7 Natural Almond Spread;Organic Peanut Butter Mayver s: Unhulled Tahini; Smunchy Unsalted Peanut Butter;Original Super Spread; Cacao Super Spread Sanitarium: Natural Peanut Butter Oh So Natural Wholefoods*: Peanut Butter; Almond Spread Flora: ProActiv Nuttelex: Pulse Buttery Woolworths: Cholesterol Lowering Sunny Vale*: Light Cholessterol SpreadNut Spreads OilPlant Sterol Spreads Extra Virgin Olive Oil Canola Oil Peanut Oil Sunflower Oil Basil Coriander Mint Oregano Parsley Rosemary Sage Thyme Chilli Curry Leaf Garlic Ginger Horseradish Lemongrass Turmeric Cardamom Cinnamon Cumin Star Anise Sumac Paprika PepperSupermarket shopping Guidepage 10 Coles: Real Stock Vegetable; Beef; Salt Reduced Chicken Campbell s: Chicken broth; Beef broth; Real Stock SaltReduced range; Real Stock Fish Fodmapped For You: Slow Cooked Chicken Stock Massel: Salt Reduced Stock Cubes Chicken; Vegetable Woolworths: Vegetable Liquid Stock Chef s Cupboard*: Simply Stock; Reduced Salt Chicken;Vegetable; Beef Coles: Premium Redd Wine Jus; Premium Roast Gravy Gravox: Salt Reduced Traditional; Roast Chicken with HerbsSalad Dressing, Vinegar, Sauce and Salsa Lemon Juice Lime Juice Verjuice Vinegar: Apple Cider, Balsamic, Sherry; White Wine; Red Wine Keep It Cleaner: Green Goddess Dressing; Apple Cider VinegarDressing Red Kelly s: Traditional Dressing; Sweet Chilli and Lime Dressing Kikkoman: Soy Sauce Salt Reduced Heinz: Tomato Ketchup 50% Less Sugar and Salt Beerenberg: Tomato Sauce Mission: Chunky Salsa Medium Old El Paso: Thick n Chunky Salsa range Woolworths: Chunky SalsaStock, Gravy and Pasta Sauce: Choose products with lowest added salt StockGravyDip AvoFresh: full range Black Swan: Skinny Hommus; Tzatziki; CraftedRoasted - Garlic Hommus; Sweet Potato and Cashew Chris : Tzatziki; Hommus; Egyptian Beetroot Coles: Hommus; Tzatziki.

8 Beetroot Hommus Yumi s: Sweet Potato Baba GanoushSupermarket shopping Guidepage 11 Coles: Italian Passata Dolmio: Extra Tomato, Onion & Roast Garlic Salt ReducedPasta Sauce Fodmapped For You: Tomato Pasta Sauce - Slow RoastedVegetables; Red Wine & Italian Herbs Macro: Organic Passata Mutti: Sugo Pasta Sauce Basil Onion; Passata with Basil Remano*: Chunky Garden Vegetable Pasta Sauce; PassataTea, Water Infusions, Kombucha Coco Earth: Oat; Lentil; Almond Coles: Wholemeal range; Almond Meal Macro: Wholemeal Spelt; Almond Meal McKenzie s: Buckwheat; Chickpea; Oat Red Tractor: Almond Flax Baking; Flax,Hemp, Chia Meal White Wings: Wholemeal range Woolworths: Wholemeal range; Almond Meal Tap water Mineral water Sparkling water Schweppes: Infused Natural range Mount Franklin: Lightly Sparkling range Woolworths: No Sugar Lightly Sparkling range Waterfords: Lite and Fruity No Added Sugar; Sparkling Water range Northbrook*: Lightly Sparkling 99% sugar free Black tea Green tea Herbal tea Lipton: Cold Infuse range; Light Ice Tea - Peach; Lemon Tetley: Cold Infusions Twinings: In fuse range Nexba: Kombucha range Remedy: Kombucha rangeFlour and Meal: Choose products with higher fibrePasta Sauce: Choose products with lowest added saltDrinks: Choose water firstSupermarket shopping Guidepage 12 V8: Vegetable Juice Low Sodium Golden Circle: Tomato Juice Woolworths: No Added Sugar Tomato Juice Westcliff*: Vegetable juice 100% Cocoa Powder Avalanche: 99% Sugar Free Drinking Chocolate Jarrah: 97% Sugar Free Hot Choc Nestle Milo: 30% Less Added Sugar Ovaltine: Light Break Bundaberg: Diet range Coca-Cola: No Sugar - Coca-Cola; Sprite.

9 Diet Coca-Cola Schweppes: Zero Sugar range Burrandy*: Diet Ginger Beer Regal*: Diet range Bickford s: Diet Cordial range Cottee s: No Added Sugar Cordial range Diet Rite: Cordial range Ribena: Blackcurrant Light Gatorade: No Sugar range Powerade: Zero range; Active water range Pauls: Low Fat Vanilla Custard; Low Fat Chocolate Mousse Brooklea*: Vanilla Custard FroPro: Chocolate, Salted Caramel, Strawberry Peters: No Added Sugar Vanilla Ice-cream So Good: Frozen Dessert - Chocolate Bliss; Vanilla Bliss Halo Top: Frozen Dessert range Kenny s*: Frozen Dessert - Salted Caramel; Vanilla Bulla: Frozen Yoghurt Sticks Danone: YoPro Frozen Dessert sticks Milfina*: Mini Frozen Yoghurt Mango or Wild BerryVegetable JuiceChocolate DrinksChoose these products less often:Soft Drink, Cordial, Sports Drink: Choose no sugar, sugar free or diet Chilled Desserts Supermarket shopping Guidepage 13No part of this information may be copied or reproduced in any form without written permission of the Baker Heart and Diabetes Heart and Diabetes Institute Level 4, 99 Commercial Road, Melbourne, Vic 3004 AustraliaT (03) 8532 1800 F (03) 8532 1899 W 2021 Baker Heart and Diabetes Institute Review date: 2022.

10 Literacy Level Bar and Biscuit Natural Honey: Limit to 1 teaspoon per serve IXL: 50% Less Sugar Jam ra