Food Tips

• Go for variety in your diet, it will deliver more nutrients and make you feel more satisfied
  
• Add one new food each week to your routine diet
  
• Eat fresh vegetables every day and try to combine some raw uncooked food as well as some cooked food
  
• Eat protein foods such as beans, tofu, quinoa and tempeh as well as meat and fish
  

The nutrients are displayed in a standard format, providing amount per serve and per 100g (or 100ml if liquid). 

The following are large amounts per 100g:

• 30g of sugars
• 20g of fat
• 3g of fibre
• 600mg of sodium.

The following are small amounts per 100g:

• 2g of sugars
• 3g of fat
• 0.5g of fibre
• 20mg sodium.

Claims for sodium

• Sodium free or salt free: less than 5 mg of sodium per serving
• Very low sodium: 35 mg of sodium or less
• Low sodium: 140 mg of sodium or less

• Cholesterol free: less than 2 mg per serving
  Low cholesterol: 20 mg or less

• No added sugar - products must not contain added sugar, but may contain natural sugars.
• Reduced fat, salt - should be at least a 25 per cent reduction from the original product.
• Low fat - must contain less than 3 per cent fat for solid foods (1.5 per cent for liquid foods).
• Fat free - must be less than 0.15 per cent fat.
• Percentage of fat - remember 80 per cent fat free is the same as 20 per cent fat.