Supermarket

shopping guide
Use this guide to make healthy choices when supermarket shopping.
The products listed are examples only. There may be other healthy choices available.
* is printed next to products available at Aldi supermarkets.

Vegetables and Fruit: Choose fresh or frozen options first

• Fresh vegetables: including Nicola potato and orange flesh sweet potato
• Frozen vegetables: except potato wedges and chips
• Canned and jar vegetables: with no added oil and lowest added salt
• Fresh fruit
• Frozen fruit
• Canned fruit: in natural juice

Bread: Choose higher fibre, wholegrain and sourdough varieties

• Abbott’s Bakery: Farmhouse Wholemeal Sandwich Slice Bread Loaf;
Country Grains Sandwich Slice Bread Loaf; Linseed Sandwich Slice
Bread Loaf
• Alpine: Spelt and Sprouted Grain; Super Natural Protein
• Baker’s Delight: Cape Seed; Hi-Fibre Lo GI White; Chia and Fruit Tin
Loaf with Chia Seeds; Fruit Tin Loaf with Sunflower Seeds
• Burgen: Wholemeal and Seeds; Rye Low GI; Wholegrain and Oats;
Soy and Linseed Low GI
• Coles: High Fibre Low GI - Seven Seeds and Grains
• Edwards Sourdough: Soy Linseed; Organic Spelt Wholemeal Grain;
Organic 7 Grain
• Helga’s: Wholemeal Grain; 10 Grains and Seeds Wholemeal
• Macro: Ancient Grain; Grain and Sprout Loaf
• Tip Top: 9 Grain Original
• Woolworths: Seven Seeds and Grains Hi Fibre Low GI
• Bakehouse*: Mixed Grain
• Baker’s Life*: Grain Wise Original with 9 Grains and Seeds; Sourdough
Grain; Wholemeal sandwich Hi-fibre

Lower Carbohydrate Bread

• Alpine: Lower Carb; Lower Carb Plain 78%; Wholemeal Lower Carb 84%
• Burgen: Lower Carb Sunflower and Linseed
• Helga’s: Lower Carb Wholemeal and Seed; 5 Seeds; Soy and
Toasted Sesame
• Herman Brot: Low Carb Bread
• Macro: Linseed and Sunflower Low Carb Loaf
• Baker’s Life*: 85% Lower Carb Bread range
Supermarket shopping guide

Flatbread: Choose higher fibre, wholegrain varieties

• MEB Foods: Wholemeal Fresh Pocket Pita

• Mission: Corn Tortilla; Low GI Wrap
• Simson’s Pantry: Wholegrain Super Barley Wrap
• Baker’s Life*: Lebanese Wholemeal Bread

Crispbread: Choose higher fibre, wholegrain varieties with lowest added salt

• Arnott’s: Vita-Weat Soy and Linseed; Pumpkin Seed and Grains

• Organ: Buckwheat crispbread
• Ryvita: Multigrain; Original Rye
• Damora*: Vita Grain 9 Grains and Seeds

Breakfast Cereals: Choose higher fibre, wholegrain varieties with lowest added sugar

Rolled Oats and Porridge

• Carman’s: Natural 5 Grain and Super Seed Gourmet Porridge Sachets;
Cholesterol Lowering Fibre Rich and Protein Australian Oats
• Coles: Rolled Oats; Organic Rolled Oats
• Lowan: Wholegrain Rolled Oats
• Macro: Organic Rolled Oats; Steel Cut Oats; 5 Grain Porridge
• Uncle Tobys: Traditional Oats; Ancient Grains
• Woolworths: Rolled Oats
• Golden Vale*: Rolled Oats

Muesli
• Carmen’s: Untoasted Bircher Museli
• Coles: Muesli
• Freedom Foods: Muesli 3 Ancient Grains
• Freedom Foods Heritage Mill: Maple Date Toasted;
Fruit and Nut Natural
• Jordans: Four Nut Muesli
• Lowan: Apricot and Almond; Swiss
• Macro: Fruit, Nuts and Seeds with Protein Crunch
• Morning Sun: 97% Fat Free Natural Fruit; Natural Apricot
and Almond
• Uncle Tobys: Natural Style Swiss Blend; Goodness Bowl
Low Sugar Muesli
• Woolworths: Apricot, Almond and Date; Swiss Style Bircher
page 2
Supermarket shopping guide

Cereal Flakes
• Be Natural: Wholegrain Mini Bites; 5 Wholegrain flakes;
Low Sugar Granola with Whole Grains and Honey Blossom Flavour
• Freedom Foods: Active Balance cereal range
• Kellogg’s: All Bran Original; All Bran Wheat Flakes; Guardian
• Woolworths: Woolworths Great Start Reduced Sugar
Multigrain Cereal
• Golden Vale*: Just Bran; Bran and Sultanas

Cereal Biscuit
• Sanitarium: Weet-Bix Blends Multigrain; Cranberry and
Coconut; Apple and Cinnamon; Cholesterol Lowering;
Weet-bix Organic Breakfast Cereal
• Woolworths: Wheat Biscuits
• Uncle Tobys: 100% Wholegrain Shredded Wheat
• Golden Vale*: Wheat Biscuits

Rice and Grains: Choose higher fibre, wholegrain varieties

Rice: Including microwave options

• Long grain brown or white: Basmati; Mahatma; Doongara
• Black
• Red
• Wild
Grains
• Barley
• Bulgur / Burghul / Cracked wheat
• Buckwheat
• Freekeh
• Pearl / Israeli Couscous
• Quinoa
• Semolina

Pasta and Noodles: Choose wholegrain or pulse varieties

Pasta Fresh or Dried

• Wheat, spelt or pulse
• Barilla: Red Lentil range; Chickpea Casarecce
• Keep It Cleaner: Red Lentil Pasta; Green Pea Pasta; Chickpea
Pasta; Corn and Beetroot Pasta; Brown Rice and Quinoa Spaghetti
• San Remo: Pulse Pasta range; Wholemeal range; Spelt Spiral Pasta;
Red Lentils Spirals Pulse Pasta
• Vetta: Smart Protein range and Fibre Veg Twists
• Remano*: Pulse Penne; Chickpea Spirals
page 3
Supermarket shopping guide

Noodles Fresh or Dried: except instant

• Hokkien
• Mung Bean
• Soba
• Udon
• Fresh Rice

Lower Carbohydrate Pasta and Noodles

• Chang’s: Super Lo-Cal Noodles
• Herman Brot: Lower Carb Pasta
• Slendier: Konjac range: Noodles, Pasta and Rice; Bean Pasta range

Milk: Choose reduced fat varieties with higher calcium

Fresh Dairy
• Dairy Farmers: Heart Active
• Pauls: Smarter Reduced Fat; PhysiCAL Low Fat;
Zymil Low Fat; Zymil Skim Milk; Light Lactose Free Milk

UHT and Powder

• Devondale: Skim Milk Powder; Vital Plus Low Fat Vitamin
• Pauls: Zymil Skim Milk
• Farmdale*: Skim; Lactose Free Light

Yoghurt: Choose reduced fat varieties with higher calcium and least added sugar

Unsweetened
• Coles: Light Greek Style
• Danone: YoPro Plain
• Farmers Union: Greek Style - Light; High Protein; Natural;
Protein; Probiotic; Lactose Free
• Jalna Pot Set: Fat Free Natural
• Tamar Valley: Natural 99.85% Fat Free
• Vaalia: Natural Yoghurt
• Woolworths: 99% Fat Free Natural Greek Style; High Protein
• Yoplait: YoPlus Natural
• Brooklea*: 99% Fat Free Tub Set Natural Yoghurt
• Lyttos*: Light Greek Yoghurt
page 4
Supermarket shopping guide

Sweetened
• Coles: 98% Fat Free – Vanilla; Strawberry; Peach and Mango
• Danone: YoPRO and YoPRO Perform ranges
• Liddells: Lactose Free Strawberry; Blueberry; Vanilla
• Vaalia: Low Fat range
• Woolworths: 98% Fat Free Vanilla; Strawberry
• Yoplait: Real Fruit range; Vanilla; Forme Zero range
• Dairy Dream*: No Added Sugar Fruit Yoghurt Greek Style range
• Yoguri*: Protein range

Milk Alternatives: Choose varieties with higher calcium

Milk
• Coles: Organic Unsweetened Almond Milk
• Pure Harvest: Organic Almond Unsweetened; Organic
Oat Unsweetened
• Sanitarium: Unsweetened Almond Milk
• Vitasoy: Protein Plus Soy Milk; Oat Milk; Unsweetened
Almond Milk
• Inner Goodness*: Soy Milk; Unsweetened Almond Milk

Cheese: Choose reduced fat varieties with least added salt

Soft Cheese
• Bulla: Cottage Cheese Low Fat High Protein
• Coles: Light Smooth Ricotta; Low Fat Creamed
Cottage Cheese
• Woolworths: Ricotta Cheese Light
• Westacre*: Manhattan Low Fat Cottage Cheese

Hard Cheese
• Bega: 50% Less Fat range
• Coles: Light Tasty Cheese; Mozzarella Light Cheese
• Great Ocean Road: Light Tasty
• Jarlsberg: Lite Cheese Slices
• Woolworths: Lite Tasty Slices; Swiss Style Light
• Westacre*: Light Shredded Cheddar; Natural Tasty Light
Cheese Slices

page 5
Supermarket shopping guide

Eggs:

• Free Range
• Organic
• Omega 3 enriched

Fish and Seafood

Examples:
• Sardines • Calamari
• Salmon • Squid
• Tuna • Mussels
• Barramundi
• Blue Eye Trevalla
• Flat Head
• Snapper

Canned
• Brunswick: Sardines in Springwater
• Coles: Wild Caught Pink Salmon
• John West: Springwater range: Sardines; Salmon;
Tuna; Protein+ Calcium Rich Tuna range
• Safcol: Springwater range: Tuna, Premium Salmon
• Woolworths: Tuna in Springwater; Wild Alaskan
Salmon in Springwater
• Ocean Rise*: Wild Pacific Salmon range
• Portview*: Sardines; Tuna Chunks in Springwater

Smoked
• Tassal: Salt Reduced Smoked Salmon

Frozen
• Birds Eye: Steam Fresh range; Ocean Selections range Except
Tuna Korean BBQ; Atlantic Salmon
• Sealord: Hoki Fillets - Lightly Crumbed range; Parmesan and
Rosemary; Thai Lime and Coconut; Three Seed
• Woolworths: Skin on Salmon Fillets; Barramundi Portions
• Ocean Royal*: Salmon; Barramundi; Hoki

page 6
Supermarket shopping guide

Chicken and Turkey: Skin removed

Fresh
• Breast
• Thigh
• Tenderloin
• Mince

Deli
• Coles: Roast Chicken Breast
• D’Orsogna: Free range Chicken, Lightly Smoked Turkey
• Primo: Chicken Breast

Frozen
• Coles: Sage and Rosemary Chicken Breast Schnitzels, Crumbed Chicken
Tenders, Buttermilk Chicken Tenders
• Inghams: Free range Chicken Tenderloins with Wholemeal and Quinoa
Crumb, Schnitzels Original
• Lilydale: Free range: Herb and Parmesan Baked Chicken Schnitzels;
Lemon and Pepper Baked Chicken Tenders
• Woolworths: Created with Jamie Chicken Fillets range

Canned
• Heinz: Canned Chicken Shredded in Spring Water; Lite Mayo;
Springwater and Sea Salt

Beef, Kangaroo, Lamb, Pork, Veal: Lean, trimmed of fat

Fresh
• Loin
• Medallion
• Fillet
• Frenched cutlets
• Extra lean mince
• Stir fry strips

Sausage
• K-Roo: Kanga Bangas
• Peppercorn: Beef Sausages Extra Lean

page 7
Supermarket shopping guide

Vegetarian Meat Alternatives: Choose higher protein with least added salt
• Australian Eatwell: Lentil Vegie Burgers
• Bean Supreme: Beetroot burgers, Wholefood mince
• Coles Nature’s Kitchen: Curried Veggie and Lentil Sausages; Sweet Potato
and Black Bean Burgers; Spiced Lentil and Kale Koftas
• Macro: Vegie-Lish Moroccan Inspired Burger, Textured Vegetable Protein range
• Quorn: Mince; Fillets; Sausages; Roast
• Syndian: Frozen Lentil Burgers; Vegan Burgers, Lentil and Brown Rice, Vegie
Boost Delight, Vegie and Lentil Delight; Lentil Bites
• Vegie Delights: Mince
• V2: Plant Based Burger, Mince Sausages
• Yumi’s: Roast Veggie burger, Veggie bites; Pumpkin and Spinach, Sweet Potato
and Herb
• Wildly Good: Pumpkin Fritter Bites, Cauliflower Fritter Bites
• Earth Grown*: Falafel Bites

Tofu and Tempeh

• Blue Lotus: Tofu; Sweet Chilli Tofu Nuggets
• BJ: Satay Tofu
• Coles Nature’s Kitchen: Tempeh and Tofu range
• Macro: Tempeh and Tofu range
• Made with Plants: Tofu Sesame and Garlic
• Nutrisoy: Tempeh
• Pureland: Firm Tofu
• Simply Better Foods: Organic Firm Tofu
• Soyco Tofu: Plain; Hi Protein; Chinese Honey Soy Tofu, Japanese Tofu,
Malaysian Peanut Satay Tofu
• TLY: Firm Tofu; Silken Tofu; Lite Firm Tofu
• Earth Grown*: Firm Tofu

Lentils and Legumes

Canned: Choose reduced salt or no added salt
• Edgell: Lentil and Legume range
• Heinz: Baked Beanz Salt Reduced
• SPC: Baked Beans in Tomato Sauce Reduced Salt
• New Season*: Lentils; 5 Bean; Cannellini Beans; Red Kidney Beans
• Just Organic*: Baked Beans in Tomato Sauce

Dried
• McKenzie’s: Split Pea range; Lentil range; Bean range; Soup Mix range
• The Happy Snack Company: Roasted Chickepeas and Fava Beans
range except for Chocolate Coated
page 8
Supermarket shopping guide

Nuts and Seeds: Choose raw or roasted varieties with no added salt, sugar or coating

Examples:
• Nuts: • Seeds:
Almond Chia
Brazil Hemp
Hazelnut Linseed
Pistachio Pepita
Walnut Sunflower

Nut Spreads
• Bega: Simply Nuts Peanut Butter range
• Macro: Brazil, Almond and Cashew Spread; Natural Almond Spread;
Organic Peanut Butter
• Mayver’s: Unhulled Tahini; Smunchy Unsalted Peanut Butter;
Original Super Spread; Cacao Super Spread
• Pics: Natural Peanut Butter
• Sanitarium: Natural Peanut Butter
• Oh So Natural Wholefoods*: Peanut Butter; Almond Spread;
Cashew Spread

Oil and Plant Sterol Spreads

Oil
• Extra Virgin Olive Oil
• Canola Oil
• Peanut Oil
• Sunflower Oil
• Macadamia Oil
Plant Sterol Spreads
• Flora: ProActiv
• Nuttelex: Pulse Buttery
• Sunny Vale*: Light Cholesterol Spread

All Herbs, Spices: Choose herb blends with no added salt

• Basil • Chilli • Cardamom

• Coriander • Curry Leaf • Cinnamon
• Mint • Garlic • Cumin
• Oregano • Ginger • Star Anise
• Parsley • Horseradish • Sumac
• Rosemary • Lemongrass • Paprika
• Sage • Turmeric • Pepper
• Thyme
page 9
Supermarket shopping guide

Dip

• AvoFresh: full range

• Black Swan: Skinny – Hommus; Tzatziki; Crafted
Roasted - Garlic Hommus; Sweet Potato and Cashew
• Chris’: Tzatziki; Hommus; Egyptian Beetroot
• Coles: Hommus; Tzatziki; Beetroot Hommus
• Macro: Beetroot Hummus with Dukkah
• Yumi’s: Sweet Potato and Cashew; Baba Ganoush

Salad Dressing, Vinegar, Sauce and Salsa

• Lemon Juice
• Lime Juice
• Verjuice
• Vinegar: Apple Cider, Balsamic, Sherry; White Wine; Red Wine
• Beerenberg: Tomato Sauce
• Heinz: Tomato Ketchup 50% Less Sugar and Salt
• Kikkoman: Soy Sauce Salt Reduced
• Mission: Chunky Salsa Medium
• Old El Paso: Thick n Chunky Salsa range
• Red Kelly’s: Traditional Dressing; Sweet Chilli and Lime Dressing
• Woolworths: Chunky Salsa

Stock, Gravy and Pasta Sauce: Choose products with lowest added salt

Stock
• Coles: Real Stock – Vegetable; Beef; Salt Reduced Chicken
• Campbell’s: Chicken broth; Beef broth; Real Stock Salt Reduced
range; Real Stock Fish; Bone Broth
• Fodmapped For You: Slow Cooked Chicken Stock
• Maggie Beer: Natural Chicken Stock
• Woolworths: Vegetable Liquid Stock; Salt Reduced Chicken Stock
• Chef’s Cupboard*: Simply Stock; Reduced Salt Chicken;
Vegetable; Beef

Gravy
• Coles: Premium Red Wine Jus; Premium Roast Gravy
• Gravox: Salt Reduced Traditional; Roast Chicken with Herbs

page 10
Supermarket shopping guide

Pasta Sauce: Choose products with lowest added salt

• Coles: Italian Passata

• Dolmio: Extra Tomato, Onion and Roast Garlic Salt Reduced
Pasta Sauce
• Fodmapped For You: Tomato Pasta Sauce - Slow Roasted
Vegetables; Red Wine and Italian Herbs
• Leggo’s: Organic Pasta range
• Macro: Organic Passata
• Mutti: Sugo Pasta Sauce Basil Onion; Passata with Basil
• Remano*: Chunky Garden Vegetable Pasta Sauce; Passata

Flour and Meal: Choose products with higher fibre

• Almond meal
• Buckwheat flour
• Chia meal
• Chickpea flour
• Flax meal
• Lentil flour
• Hemp meal
• Oat flour
• Wholemeal flour

Drinks: Choose water first

• Tap water
• Mineral water
• Sparkling water
• Mount Franklin: Lightly Sparkling range
• Schweppes: Infused Natural range
• Waterfords: Lite and Fruity No Added Sugar; Sparkling Water range
• Woolworths: No Sugar Lightly Sparkling range
• Northbrook*: Lightly Sparkling Mineral

Tea, Water Infusions, Kombucha

• Lipton: Cold Infuse range; Light Ice Tea - Peach; Lemon
• Nexba: Kombucha range
• Remedy: Kombucha range
• Twinings: In’fuse range
• Black tea
• Green tea
• Herbal tea
• Chai tea
page 11
Supermarket shopping guide

Vegetable Juice
• Cawston Press: Brilliant Beetroot
• Golden Circle: Tomato Juice
• V8: Vegetable Juice Low Sodium
• Woolworths: No Added Sugar Tomato Juice

Soft Drink, Cordial, Sports Drink: Choose no sugar, sugar free or diet
• Bickford’s: Diet Cordial range
• Bundaberg: Diet range
• Coca-Cola: No Sugar - Coca-Cola; Sprite; Diet Coca-Cola
• Cottee’s: No Added Sugar Cordial range
• Diet Rite: Cordial range
• Gatorade: No Sugar range
• Powerade: Zero range; Active Water range
• Ribena: Blackcurrant Light
• Schweppes: Zero Sugar range
• Burrandy*: Diet Ginger Beer
• Regal*: Diet range

Chocolate Drinks
• 100% Cocoa Powder
• Avalanche: 99% Sugar Free Drinking Chocolate
• Jarrah: 97% Sugar Free Hot Choc
• Nestle Milo: 30% Less Added Sugar
• Ovaltine: Light Break

Choose these products less often:

Chilled Desserts

• Bulla: Frozen Yoghurt Sticks

• FroPro: Chocolate, Salted Caramel, Strawberry
• Danone: YoPro Frozen Dessert sticks
• Halo Top: Frozen Dessert range
• Pauls: Low Fat Vanilla Custard; Low Fat Chocolate Mousse
• Peters: No Added Sugar Vanilla Ice-cream
• So Good: Frozen Dessert - Chocolate Bliss; Vanilla Bliss
• Brooklea*: Vanilla Custard
• Kenny’s*: Frozen Dessert - Salted Caramel; Vanilla

page 12
Supermarket shopping guide

Honey, Sweet Spreads and Syrup

• Natural Honey: Limit to 1 teaspoon per serve

• Capilano: Low GI Honey
• IXL: 50% Less Sugar Jam range
• Natvia: Fruit Spread - Raspberry; Strawberry
• Queen: Sugar Free Maple Syrup
• St Dalfour: 100% Fruit Spread range

Muesli Bar and Biscuit

• Carman’s: Original Fruit Free Muesli Bar

• Gullon: No Sugar Added Oaty Biscuits

Alternative Sweetener

• Equal
• Hermesetas
• Sugarine

• Natvia: Stevia Sweetener

• Raw Earth Sweetener Co.: Stevia and Monk Fruit Sweetener

• Splenda: Sucralose Sweetener

• Whole Earth: Monk Fruit Sweetener

Any Brand names mentioned are Registered Trademarks [®] or Trademarks [™].
Every attempt has been made to ensure the products listed are suitable choices.
Please read nutrition information on packaging for any updated information.
For more information see our Label Reading fact sheet.

Baker Heart and Diabetes Institute

Level 4, 99 Commercial Road, Melbourne, Vic 3004 Australia
T (03) 8532 1800 F (03) 8532 1899 W www.baker.edu.au

© 2022 Baker Heart and Diabetes Institute

Review date: 2023. Literacy Level assessed.

No part of this information may be copied or reproduced in any form without written permission of the Baker Heart and Diabetes Institute.
page 13