Supermarket shopping guide - Baker Heart and Diabetes ...

Supermarket shopping guide

Use 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 and

lowest 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 Spelt

Wholemeal 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;

Chia and Fruit Tin Loaf

Lower Carbohydrate Bread

• Alpine: Lower Carb• Helga’s: Lower Carb Wholemeal and Seed• Herman Brot: Low Carb Bread• Baker’s Life*: 85% Lower Carb Bread range

Bread: Choose higher fibre, wholegrain and sourdough varieties

Vegetables and Fruit: Choose fresh or frozen options first

Supermarket Shopping Guide

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Rolled Oats and Porridge

Muesli

Flatbread: Choose higher fibre, wholegrain varieties

Crispbread: Choose higher fibre, wholegrain varieties with lowest added salt

Breakfast 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 Soy


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Cereal Flakes

Cereal 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; 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 Biscuits

Rice: Including microwave options

Pasta Fresh or Dried

Grains

Rice and Grains: Choose higher fibre, wholegrain varieties

Pasta 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 Spirals


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Fresh Dairy

Unsweetened

UHT 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 99.85% 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; Lacfree Low Fat

Noodles Fresh or Dried: except instant

Lower 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 range

Yoghurt: Choose reduced fat varieties with higher calcium and least added sugar

Milk: Choose reduced fat varieties with higher calcium


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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 range

Milk Alternatives: Choose varieties with higher calcium

Cheese: Choose reduced fat varieties with least added salt

Milk

Soft Cheese

Hard 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 Slices


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• 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• Mussels

Eggs: Choose Omega 3 enriched, Free Range or Organic

Fish and Seafood

Canned

Smoked

Examples:

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 & Citrus; 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; Hoki


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Fresh

Fresh

• Breast• Thigh• Tenderloin

• Mince

• Loin• Medallion• Fillet• Frenched cutlets• Extra lean mince• Stir fry strips

Chicken and Turkey: Skin removed

Deli

Frozen

Canned

Sausage

• 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 Lean

Beef, Kangaroo, Lamb, Pork, Veal: Lean, trimmed of fat


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Vegetarian Meat Alternatives

Tofu and Tempeh

• Australian Eatwell: Lentil Vegie Burgers• Macro: Veggie Burger range• Quorn: Mince; Pieces; Fillets; Sausages; Pepper and Herb

Sausages; 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 Pepper

Canned

Dried

Lentils and Legumes


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Examples:

• Nuts:AlmondBrazilHazelnutPistachioWalnut

• Seeds:ChiaHempLinseedPepitaSunflower

Nuts and Seeds: Choose raw or roasted varieties with no added salt, sugar or coating

All Herbs, Spices: Choose herb blends with no added salt

Oil and Plant Sterol Spreads

• Bega: Simply Nuts Peanut Butter range• Macro: Brazil, Almond and Cashew Spread; 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 Spread

Nut Spreads

Oil

Plant 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• Pepper


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• Coles: Real Stock – Vegetable; Beef; Salt Reduced Chicken• Campbell’s: Chicken broth; Beef broth; Real Stock Salt

Reduced 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 Herbs

Salad 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 Vinegar

Dressing• 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 Salsa

Stock, Gravy and Pasta Sauce: Choose products with lowest added salt

Stock

Gravy

Dip

• AvoFresh: full range• Black Swan: Skinny – Hommus; Tzatziki; Crafted

Roasted - Garlic Hommus; Sweet Potato and Cashew• Chris’: Tzatziki; Hommus; Egyptian Beetroot• Coles: Hommus; Tzatziki; Beetroot Hommus• Yumi’s: Sweet Potato & Cashew; Baba Ganoush


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• Coles: Italian Passata• Dolmio: Extra Tomato, Onion & Roast Garlic Salt Reduced

Pasta Sauce• Fodmapped For You: Tomato Pasta Sauce - Slow Roasted

Vegetables; Red Wine & Italian Herbs• Macro: Organic Passata• Mutti: Sugo Pasta Sauce Basil Onion; Passata with Basil• Remano*: Chunky Garden Vegetable Pasta Sauce; Passata

Tea, 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 range

Flour and Meal: Choose products with higher fibre

Pasta Sauce: Choose products with lowest added salt

Drinks: Choose water first


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• 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; 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 Berry

Vegetable Juice

Chocolate Drinks

Choose these products less often:

Soft Drink, Cordial, Sports Drink: Choose no sugar, sugar free or diet

Chilled Desserts


page 13No part of this information may be copied or reproduced in any form without written permission of the Baker Heart and Diabetes Institute.

Baker Heart and Diabetes Institute Level 4, 99 Commercial Road, Melbourne, Vic 3004 AustraliaT (03) 8532 1800 F (03) 8532 1899 W www.baker.edu.au

© 2021 Baker Heart and Diabetes Institute Review date: 2022. Literacy Level assessed.

Muesli Bar and Biscuit

• Natural Honey: Limit to 1 teaspoon per serve

• IXL: 50% Less Sugar Jam range• Natvia: Fruit Spread - Raspberry; Strawberry• Queen: Sugar Free Maple Syrup• St Dalfour: 100% Fruit Spread range

• Carman’s: Original Fruit Free Muesli Bar• Gullon: No Sugar Added Oaty Biscuits

• Equal

• Hermesetas

• Sugarine

• Natvia: Stevia Sweetener• Raw Earth Sweetener Co.: Stevia and Monk Fruit Sweetener

• Splenda: Sucralose Sweetener• Whole Earth: Monk Fruit Sweetener

Any Brand names mentioned are Registered Trademarks [®] or Trademarks [™]. Every attempt has been made to ensure the products listed are suitable choices. Please read nutrition information on packaging for any updated information. For more information see our Label Reading fact sheet.

Honey, Sweet Spreads and Syrup

Alternative Sweetener

Supermarket shopping guide - Baker Heart and Diabetes ...

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