How Dietitians from the 'Healthy Shopping Guide' choose products

We understand that not all people want to have time to, or can analyse products and learn how to choose the healthiest products for their needs. Because of this, we have taken the hard work out of analysing products and done it for you.

Many of the patients and clients of Caron Milham and Associates, Dietitians, have found this service and this information very helpful and as a result of this, we have wanted to make this information more widely available.

A healthy eating plan should include a wide variety of foods that are low in fat (particularly saturated fat), sugar, salt, high in fibre and nutrients.

We analyse different food categories for different things. Overall, we are looking at the best options within each food category, from a ‘health’ point of view.

We focus on choosing the products with the most favourable combination of the following nutritional criteria:

• Lower Fat (particularly saturated fat) - aim for less than 10% fat with saturated fat less than 1/3 of total fat.
• Lower sugar (i.e. added sugars – not natural sugars found in fruit or milk) - aim for less than 10% added sugars
• Higher fibre - aim at least 8 grams fibre per 100 grams
• Lower salt
• Higher nutrients eg: vitamins, minerals
• Lower kilojoules

 

For example, looking at 'fat'…..

Fat - even though generally we aim for <10% fat…..

For some food categories we aim for less than 3% fat. This is because either 1) These food groups are naturally low in fat eg: breads, cereals, pasta, fruit, vegetables, grains and most beans or 2) There are lots of options within a particular food category that can offer products at this level. For example, pasta sauces, salad dressings, yoghurt, ice cream, milk, crispbreads and soups, are some food products that have had lower ‘fat’ alternatives developed.

Then for others, we might aim for less than 16%fat eg: low sugar, high fibre muesli bars with saturated fat less than 1/3 of total fat with nut and seed content making up the majority of the fat.

It is all relative and each category is analysed differently. We are looking at a range of products available in each category and we choose the better options.

We also give extra information and guidance with food choice throughout the book to assist people with Diabetes, High blood pressure, High blood cholesterol, or excessive weight, as well as tips to assist in planning nutritionally balanced meals.