Supermarket quick guide

Short of time at the supermarket? Follow our guidelines to pick the most nutritious foods in each product category.

Yoghurt

Per 150g pottle look for:

• Less than 600kJ.
• Less than 5g fat.
• Less than 2g saturated fat.
• Less than 10g sugar or 25g if some sugar comes from fruit.

Crackers

Per 100g look for:

• More than 5g dietary fibre.
• Less than 5g total fat.
• Less than 350mg sodium.

Check the ingredients list

• Look for wholegrains, nuts and seeds.
• Ignore cholesterol-free claims and baked-not-fried claims.

Breakfast cerals

Per 100g look for:

• More than 5g dietary fibre (no more than 15g for children)
• Less than 5g total fat (10g is acceptable if saturated fat is less than 2g of total fat)
• Less than 15g sugar (or 25g if some sugar comes from dried fruit)
• Less than 400mg sodium.

Check the ingredients list

• Look for wholegrains. 
• If sugar or fat (or one of their aliases) is listed in the first few ingredients, put it back on the shelf.

Table spreads

Per 100g look for:

• Less than 70g total fat.
• Less than 20g saturated fat.
• Less than 1g trans fat.
• Less than 400mg sodium.
• Ignore cholesterol-free claims.

Muesli bars

Per bar look for:

• Less than 600kJ.
• Less than 10% fat and no more than 5g.
• Less than 5% saturated fat and no more than 2g.
• Less than 15% sugar (or 25% if some sugar comes from fruit).
• 1.5g of fibre or more.

Fruit drinks and juices 

Fruit juice counts as one of your five-a-day portions. But not all juice is created equal.

Fruit juice
The liquid (with or without pulp) obtained from real fruit.

Fresh juice
No preservatives or concentrates. Has not been pasteurised so has a short shelf-life.

Concentrate
Fruit juice with some of the water removed.

Reconstituted
Fruit juice prepared by adding water to concentrate.

Pasteurised juice
Juice has been heat-treated to prolong the shelf-life and kill any harmful bugs.

Fruit drink
May contain as little as 5% fruit. Often contains added sugar.