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Nutrition Fact Sheet Shopping for Good Health Eating a wide variety of food from the different food groups every day helps you to get most of the nutrients you need each day. Nutrition Australia's Healthy Living Pyramid can be used as a guide when food shopping for good health. As a general rude, spend 60% of your food budget on foods from the 'eat most' group, 30% on the 'eat moderately' group, and very little (no more than 10%) on foods in the 'eat in small amounts' group. Eat Most Foods Fruit and vegetables Fruits and vegetables are a good source of vitamins, minerals, phytochemicals and dietary fibre. All vegetables and fruits have almost no fat except for avocado and olives. All vegetables are significantly low in calories. Shopping Tips Whole fresh fruit is a better choice than juice because fresh fruit contains more nutrients and is a better source of fibre. Make sure the fruits and veggies you buy are not bruised or damaged. Frozen and canned fruits and vegetable are as good as fresh. Choose fruits in natural juices or without added sugar. Pay special attention to the salt content of canned vegetables and choose no-added salt/sodium products. Buy fruits and vegetables in season as this will give you better value for money. What to include in your shopping basket? Fruits: Apples, pears, citrus fruit (e.g. oranges, mandarins), Tropical fruit (e.g. bananas, pineapple), Berries, grapes, stone fruit (e.g. apricots, peaches) Vegetables: Dark green veggies (e.g. spinach, broccoli) Orange veggies (e.g. sweet potato, pumpkin, carrots) Cruciferous veggies (e.g. broccoli, cauliflower, cabbage, brussels sprouts) Starchy veggies (e.g. potatoes, sweet potato, corn) Salad veggies (e.g. lettuce, tomato, cucumber, capsicum, celery, snow peas) Cereals Nutrients provided by this food group include carbohydrates, protein, dietary fibre and a wide range of vitamins and minerals including folate, thiamin, riboflavin, niacin and iron. Wholemeal or wholegrain cereal products provide more fibre, vitamins and minerals than refined varieties. Produced by Nutrition Australia. Revised Jan 2012 © 2012. The Australian Nutrition Foundation Inc. t/a Nutrition Australia. www.nutritionaustralia.org All rights reserved. Shopping Tips Choose a wide variety of breads including white, brown, wholegrain, multigrain and rye. Also choose different types of breads such as rolls, pita breads and other flat breads. Choose more wholegrain products such as wholegrain bread, high fibre cereal, brown rice and wholemeal pasta. Some breakfast cereals can be high in fat and added sugar. Make sure you read the Nutrition Information Panel on cereal products and choose those with the least amount of fat and no added sugar. Try different breakfast cereals based on a variety of grains such as oats, rice, corn and wheat. Try new grain products instead of pasta or rice such as couscous, quinoa, burghul and polenta. What to include in your shopping basket? Wholemeal, multigrain and rye breads Rolls, pita breads, flat breads Wholemeal pasta, brown rice, barley Rolled oats, natural muesli, bran cereals Wholegrain breakfast cereals/biscuits Couscous, quinoa, burghul, polenta Legumes Legumes are a good source of protein, vitamins, minerals, dietary fibre, carbohydrates and phytochemicals A combination of legumes with grains can provide all the essential amino acids. This is especially useful for those adhering to a vegetarian diet. Shopping tips Legumes are the cheapest source of protein – add them to your meat recipes to lower the cost and bulk up the meal at the same time. Canned legumes are as good as dried, but make sure you pay attention to the salt content of canned products. Choose those with no-added salt. What to include in your shopping basket? Beans, peas, lentils, Chickpeas, tofu, soybeans Eat in Moderate Amounts Dairy and Dairy Products Dairy foods are an excellent source of calcium, and are a good source of other important nutrients such as protein, riboflavin and vitamin B12. Many types of yoghurt provide good bacteria (probiotics), which are essential for a healthy gut. Shopping Tips A wide variety of milk and milk-substitute products are available in the market. When buying milk-substitute products (such as soy products), be sure to choose those that are fortified with calcium. Compare the fat content of dairy products by checking nutrition labels, and choose milk, yoghurt, cheese and custard products which are lowest in fat. Produced by Nutrition Australia. Revised Jan 2012 © 2012. The Australian Nutrition Foundation Inc. t/a Nutrition Australia. www.nutritionaustralia.org All rights reserved. Be careful, as some 'reduced-fat' dairy varieties may still be high in fat. Most processed cheeses are high in salt. Be sure to choose those with the lowest salt content. What to include in your shopping basket? Reduced-fat milk (e.g. fresh, long-life, powder, condensed, evaporated, soy, rice and lactose-free) Reduced-fat yoghurt (natural flavoured) Reduced-fat cheese (e.g. cheddar, feta, cottage, ricotta) Meat, Poultry, Fish, Eggs and Nuts The foods in this group are a good source of protein, iron, niacin and vitamin B12. Red meat in particular is a good source of iron and zinc. Certain meat varieties can be high in fat. Red meat in particular can be high in saturated fat. Most fish is low in saturated fat and is a good source of omega-3 fatty acids. Eggs are a good source of protein and vitamins A, D, E and K and can be enjoyed in moderate amounts. Nuts are a good source of omega-3 and omega-6 fatty acids and can lower LDL (bad) cholesterol and total blood cholesterol. Nuts are also a good source of phytochemicals and minerals. Shopping Tips Choose lean cuts of beef, pork, veal and lamb trimmed of all visible fat. Choose red meats with less marbling as they are lower in fat. Choose poultry trimmed of visible fat and without skin, e.g. chicken, turkey, duck. Avoid processed meat and deli meat (e.g. salami and pepperoni) as they are very high in fat and salt. Be wary of bulk buys when it comes to meat – fatty meat and bony chops may be part of the package. Canned fish is as nutritious as fresh fish and can be a convenient option. The best alternatives are those canned in water rather than brine (salt) or oil. Many frozen fish products are high in fat. Choose those that are not crumbed, and those that can be prepared by oven baking, microwave or steaming. Choose eggs as they are very nutritious and easy to cook quickly. Choose a variety of nuts with no-added salt and have them in small amounts each day. What to include in your shopping basket? Lean cuts of beef, pork, veal, lamb and chicken Fish including fatty fish such as salmon, sardine, tuna, blue-eye trevalla, blue mackerel (fresh, frozen, canned) Eggs Nuts such as almonds, Brazil nuts, cashews, walnuts, hazelnuts, macadamia, and peanuts Eat in Small Amounts Oils Most vegetable oils are high in unsaturated fats (i.e. monounsaturated and polyunsaturated fats, or ‘good fats’). The exceptions are coconut and palm oil which are high in saturated fat (or ‘bad fat’). Produced by Nutrition Australia. Revised Jan 2012 © 2012. The Australian Nutrition Foundation Inc. t/a Nutrition Australia. www.nutritionaustralia.org All rights reserved. Animal sources of fat such as butter, lard and drippings are high in saturated fat and increase the risk of heart disease. Hydrogenated vegetable oils (especially those which are used in commercial foods) can be high in saturated fat and trans fat, both of which increase the risk of heart disease. Shopping Tips Choose cooking oils and margarines that are labelled 'monounsaturated' or 'polyunsaturated' as they contain ‘good fats’. When selecting margarine spreads, check the nutrition panel for levels of trans fat and check the ingredients list for hydrogenated vegetable oils. Choose those that contain less than 1g of trans fat per 100g of product. If you decided to purchase dressings and sauces, make sure the products you choose are made with unsaturated fat and are low in salt. What to include in your shopping basket? Sunflower, safflower, corn and soya bean oils (mainly polyunsaturated) Olive, peanut and canola oils (mainly monounsaturated) Margarine labelled 'monounsaturated' or ‘polyunsaturated’ with minimal trans fat Snacks Most processed and prepackaged snacks are high in fat (especially saturated fat) and sugar. These types of snacks are also generally low in dietary fibre. Shopping Tips Try to shop for healthier snacks that are based on cereal products, fruit and vegetables. Look for snacks that are less processed/packaged. Choose snacks that are low in fat (especially saturated and trans fat), salt and sugar. What to include in your shopping basket? Fruit Vegetables (e.g. carrot, capsicum, celery, cucumber) Low fat dips such as hummus, salsa and guacamole Yoghurt that is low in fat and sugar Low fat crackers/crisp bread/rice crackers with salsa and/or avocado Fruit buns Produced by Nutrition Australia. Revised Jan 2012 © 2012. The Australian Nutrition Foundation Inc. t/a Nutrition Australia. www.nutritionaustralia.org All rights reserved.