Quick Reference Healthy Food List

Take this quick reference healthy food list with you when you shop.

VEGETABLES/POTATOES
Choose Organic, seasonal, locally produced. Aim for wide range of different coloured veg.
Avoid Non-organic. Canned with added salt and sugar. Ready- made chips, waffles or shaped potato products.

FRUIT
Choose Organic, seasonal, locally produced. Dried fruits.
Avoid Canned in syrup. 'Fruit flavoured' products.

CEREALS, GRAINS, NUTS, SEEDS
Choose Wide variety of unprocessed cereals, grains, nuts, seeds. Avoid Sugar-coated breakfast cereals, salted nuts and seeds.

BREAD
Choose Wholemeal bread from craft baker.
Avoid Mass-produced wrapped bread, supermarket in-store bakery bread.

POULTRY, MEAT
Choose Free-range, organic. Lean cuts.
Avoid Non-organic or free-range. Coated, shaped, processed products.

EGGS
Choose Free-range,organic.
Avoid Battery, barn, perchery eggs.

FISH
Choose Oily and white fresh or canned fish.
Avoid Crumbed or battered fish products.

PASTA
Choose Organic wholewheat varieties.
Avoid Canned pasta in sauce.

DAIRY PRODUCTS
Choose Organic, low-fat milk, cream, butter, cheese, yogurt.
Avoid Non-organic, high fat dairy products.

SNACKS
Choose Rice cakes, crackers, unsalted nuts and seeds, plain popcorn. Avoid Crisps, tortilla chips, salted nuts.

CAKES, COOKIES, BISCUITS
Choose Read labels carefully. Avoid hydrogenated vegetable oils. Avoid High fat and sugar products.

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