healthier food & drinks guide€¦ · the healthier food and drinks guide is designed to assist...

Healthier Food& Drinks GuideA varied and well balanced diet is essential for providing the range and level of nutrients required for good health and wellbeing. Small changes such as eating more fruits and vegetables make a big di� erence.

49of the Australian working population has an inadequate intake of fruit and vegetables. 1

PERCENT

A joint Australian, State and Territory Government initiative under the National Partnership Agreement on Preventive Health

The Healthier Food and Drinks Guide is designed to assist food service and catering staff involved in the provision of healthier food and drink to WA workplaces.

The Guide incorporates both pre-packaged and freshly prepared foods, and as such, is relevant to the many different food environments across the workplace setting.

Overview

Breads and sandwiches

Breakfast cereals

Confectionery

Dairy products and alternatives

Drinks

Fruit, vegetables and legumes

Hot mixed meals

Hot savoury items

Ice-creams and desserts

Oils, sauces and condiments

Meat and alternatives

Rice and noodles

Savoury snack foods

Sweet snack foods

Appendices:

Appendix 1 – Food and drink guide terminology

Appendix 2 – Nutrient and serve size criteria

Appendix 3 – Recommended serve sizes

Appendix 4 – Healthy ingredients

Appendix 5 – Healthier cooking methods

Fact sheets (included):

Allergens

Food safety

Sugars

Sweeteners

06

09

11

11

12

14

17

20

21

23

24

26

30

31

32

35

36

45

52

55

Workplace food environmentThere are a number of settings within the workplace where workers access food and drink.

Onsite café / canteen / kiosk

The canteen, kiosk, or café

at the workplace.

Vending machinesThe food and drink available

through onsite machine/s.

Workplace facilitiesThe facilities provided to workers

e.g. microwave, provision of

milk, coff ee etc.

CateringFood and drink provided at functions

and events, including training courses,

meetings and functions provided by

an external provider or by internal staff .

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‘On the go’ workforceFood and drink consumed by a mobile

or ‘on the road’ workforce.

Self cateringFood and drink from home.

Off -site purchaseFood and drink bought from

a local outlet.

Food vanThe provision of food and drink by

an external mobile provider.

Informal food supplyThe food and drink provided at

staff birthdays or impromptu

workplace functions.

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FundraisingFood and drink at fundraising or social

club events, and used as gifts or rewards.

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Food and drink categorisation

The Guide uses a ‘traff� ic light’ system to categorise food and drink into green, amber or red categories based on the following definitions:

Green items: off er greater nutrient value and are low in saturated fat, added sugar and salt. Examples include fruits and vegetables, lean meats, low fat dairy products, wholegrains, eggs and legumes.

Amber items: some nutritional value but contain moderate amounts of saturated fat, added sugar and/or salt and can contribute to excess energy intake. Examples include low-sugar drinks, full-fat dairy products and white varieties of breads and cereals.

Red items: limited nutritional value, are energy dense - high in saturated fat, sugar and salt. Examples include sweet biscuits, confectionary, sugar sweetened drinks and deep fried foods.

In this Guide, food and drink have been classified in the category they are most likely to fit – green, amber or red. Varieties of food and drink may diff er due to ingredients used or cooking technique, so certain products may fit into more than one category. If this is the case, the food or drink will be listed in multiple categories.

Where further clarity is required, the Guide will refer to nutrient or serve size criteria. The use of specific criteria helps to more clearly diff erentiate green, amber and red choices across and within food groups. This is shown in Appendix 2.

The Guide does not endorse any specific products.

GreenThe use of wholegrain

bread and inclusion of

salad vegetables improves

the nutrient value of this

sandwich.

AmberThe ham in this sandwich is

lean and has no visible fat.

RedWhole egg mayonnaise is

high in saturated fat.

4

Further information

There are also additional appendices that provide extra information to assist food service and catering staff to deliver healthier food and drink options to workers.

Terminology

An explanation of the terminology used in the Guide is provided in Appendix 1.

Nutrient and serve size criteria

Where further clarity is required, the Guide will refer to nutrient or serve size criteria. The use of specific criteria helps to more clearly diff erentiate green, amber and red choices across and within food groups.

Recommended serve sizes

Appendix 3 provides an overview of the recommended serves sizes for all categories included in the Guide. This is designed to assist food service and catering staff in the provision of recommended daily serves from the various food groups to meet daily energy and nutrient needs according to the new Australian Dietary Guidelines (www.eatforhealth.gov.au)

Healthy ingredients

Designed to be used as a quick reference guide, Appendix 4 details a list of healthier alternatives to commonly used ingredients.

Cooking methods

The way a food or drink is prepared can have a significant impact on nutritional quality. In Appendix 5, the vast number of diff erent cooking methods have been categorised as green, amber or red. This appendix will assist in specifically categorising freshly prepared food and drink.

Fact sheets

A series of fact sheets have also been included to complement this Guide and to provide additional information on complex topics.

Allergens

With the incidence of food allergies on the rise, food service and catering staff need to be familiar with the foods and ingredients that may cause an allergic reaction.

Food Safety

Other than the information provided in this fact sheet, the Guide does not specifically address food safety issues. However all food service and catering facilities are still required to fulfil their regulatory responsibilities for food supply under the Health Act 1911, the Food Act 2008 and Food Regulations 2009.

Sugars

The food supply contains an enormous amount of both ‘natural’ and ‘added’ sugars. This fact sheet explains in detail the diff erent types of sugars in food and drink.

Sweeteners

Throughout the Guide there are references to ‘artificially’ or ‘intensely’ sweetened food and drink. This fact sheet provides a comprehensive overview of the diff erent types of sweeteners that exist in the food supply.

These criteria are found in Appendix 2

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http://www.healthierworkplacewa.com.au/media/2280/allergens-factsheet.pdf

http://www.healthierworkplacewa.com.au/media/2282/food-safety-factsheet.pdf

http://www.healthierworkplacewa.com.au/media/2283/sugars-factsheet.pdf

http://www.healthierworkplacewa.com.au/media/2281/sweeteners-factsheet.pdf

This guide provides an enormous amount of information regarding pre-packaged and freshly prepared foods. To assist you in using and interpreting all that is presented, please refer to the examples below.

Food and Drink classifi cation

Under broad food categories, such as ‘fruit and vegetables’, ‘breads and sandwiches’ and ‘hot savoury meals’, fresh and pre-packaged food and drinks have been classified using a ‘traff� ic light’ system into green, amber or red categories.

This is illustrated by the ‘cheese’ example below:

Using the Healthier Food and Drink Guide

Cheese

Item Likely category Guidelines Criteria Further information

Reduced fat Green

Varieties such as cottage, paneer, ricotta or reduced fat cheddar, feta, mozzarella or cream cheese Dairy products

and alternativesAllergen fact sheet - milk; soy

Reduced fat cheese portions with plain crackers

Full fat

Amber

Varieties such as cheddar, edam, gouda, jarlsberg, mozzarella, parmesan, cream cheese, feta, goats, haloumi and mascarpone


Full fat cheese portions with plain crackers

RedVery high fat soft cheeses such as brie, camembert


Recommended serving sizes appendix Allergen fact sheet - milk; soy

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All criteria are found in Appendix 2.

In the case of ‘cheese’, the relevant criteria to refer to is the ‘dairy products and alternatives’ criteria shown below.

Food category

Classification Serve size

Energy (kJ)

Total fat (g)

Saturated fat (g)

Sugar (g)

Sodium (mg)

Fibre (g)

Dairy products and alternatives:

Cheese

Green <15g per 100g

Amber >15g per 100g

Red >25g per 100g

Nutrient Criteria


Fruit juices

Fresh, canned, carbonated or long life

Green 97-100% fruit juice Sugars fact sheet

Fruit Juices


Pizza

Prepared onsiteGreen Hot mixed meals

- prepared onsite sectionAmber

Pizza

According to the ‘dairy products and alternatives’ criteria, cheese with:

• less than 15g total fat per 100g is green

• between 16 – 25g total fat per 100g is amber

• greater than 25g total fat per 100g is red.

Further information

The final piece of information presented in the Guide, is the column entitled ‘further information’.

The ‘further information’ column indicates that there are additional resources available that may help explain the classification of the food or drink.

In addition, the ‘further information’ column identifies where else in the guide you may find information relating to a specific food or drink item.

In the ‘pizza’ example below, you will be able to find additional information under the hot mixed meals section.

In the ‘fruit juice’ example below, you can find out further information relating to sugar in the fact sheet section.

Nutrient Criteria

In addition to the green, amber and red categories in the Guide, there is also a column entitled ‘criteria’.

The ‘criteria’ column will indicate if there is a specific nutrient criteria that needs to be taken into account when classifying a food or drink as green, amber or red.

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Healthier Food & Drink Guide



Breads and cereals

Breads and rolls

Green

Includes multigrain, wholegrain, wholemeal, high-fi bre white, rye, sourdough, lavash and other fl at breads, bagels, wholemeal crumpets, plain foccacias and plain/multigrain English muffi ns

Terminology - wholegrain Allergen fact sheet - gluten

Serve fresh, toasted (without spreads), as a sandwich or a fi lled jaffl e

Allergen fact sheet - gluten

Fresh, toasted (with spreads)Oils, sauces and condiments section Allergen fact sheet - gluten

AmberWhite, refi ned varieties of breads, bagels, crumpets and rolls

Terminology - refi nedAllergen fact sheet - gluten

Fruit, vegetable and/or nut breads


Amber

Savoury breads and rolls with added vegetables (e.g. beetroot/pumpkin) and nuts (e.g. walnuts)

Breads

Allergen fact sheet - tree nuts; gluten

Sweet wholegrain varieties that contain fruit, vegetables or nuts (e.g. banana bread)

Sweet snack foods section Allergen fact sheet - tree nuts; gluten

If serving with spreads or dipsOils, sauces and condiments section

Red Bread with chocolate chips Breads Allergen fact sheet - gluten

Savoury breads, twists, pull-aparts and garlic bread


GreenWholegrain bread with reduced fat cheese, lean meat and vegetables toppings

Allergen fact sheet - glutenAmber White bread with full fat cheese

RedWhite bread with high fat meats (e.g. salami, bacon)

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Crispbreads and crackers


GreenWholegrain varieties of plain crispbreads, corn and rice cakes, lavash and water crackers


AmberFlavoured varieties of crispbreads, corn and rice cakes, lavash and water crackers Savoury snack foods section


RedHigh fat crackers and savoury biscuits (e.g. Shapes)

Sandwich fillings

Sandwich fillings

Green

Meat and alternatives, when combined with vegetables

Allergen fact sheet - peanuts; tree nuts; glutenVegetables (raw salad, roasted -

drained of oil, canned fruit and vegetables - drained)

Lean meat (beef, chicken, turkey), eggs, fish (tinned in springwater) or reduced fat cheese

Fruits, vegetables and legumes section

Amber

Processed meats (ham, corned beef, pastrami, chicken meat), fish (tinned in brine or oil and flavoured), full fat cheese

Meat and alternatives section

Red

Sandwiches with any red ingredients

Meat and alternatives sectionHigh fat processed meats (salami, polony, mortadella)

Spreads

Savoury spreads

Amber

Peanut butter and other nut spreads (e.g. almond paste, tahini)

Allergen fact sheet - peanuts; tree nuts

Chicken, fish and meat pastes Allergen fact sheet - fish

Yeast and vegetable extract pastes (e.g. Vegemite, Marmite)

Where possible, choose reduced fat and no added salt varieties of these spreads

AmberWhite bread with spreads and full fat cheese

Allergen fact sheet - fish

Sweet spreads RedWhite bread with spreads, full fat cheese and high fat meats (e.g. salami, bacon)

Allergen fact sheet - tree nuts

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Breakfast cereals


Wholegrain cerealsIncludes bran, breakfast biscuits, oats/porridge, wholegrain puff s, whole wheat fl akes and muesli

Wholegrain cereals

GreenNo added fruit

Sugars fact sheet Allergens fact sheet - peanuts; tree nuts; gluten

With added fruit

Amber

No added fruit

With added fruit

Toasted muesli

RedWith added confectionery (e.g. chocolate)

Refi ned cerealsCorn and rice-based cereals

Refi ned cereals

AmberWith added sugar or saturated fat (e.g. sugar, honey, oil, nuts)

Breakfast cereals

Sugars fact sheetAllergens fact sheet - peanuts; tree nuts; gluten

Red

With added sugar or saturated fat (e.g. sugar, honey, oil, nuts)

Breakfast cerealsWith added confectionery

(e.g. chocolate)

Confectionary


Lollies, sweets, chocolate, carob, fruit leather, mints and chewing gum

Lollies, sweets, chocolate, carob, fruit leather

Red

Any type of confectionery (e.g. carob bars, chocolate bars, boxed chocolate, boiled lollies, jelly lollies, jubes, liquorice, jelly beans, fruit leathers and loose sweets)

Sugars factsheet

Chewing gum and mints

N/A

Medicated cough lollies and lozenges

Medicated cough lollies and lozenges

N/AProducts for a therapeutic benefi t are outside the scope of this criteria

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Milk and milk alternatives Includes all milk products including milkshakes, smoothies, liquid breakfasts (e.g. Up and Go), flavoured milk, mocha, chocolate and hot chocolate drinks

Reduced fat varieties <2g fat per 100ml (e.g. hilo, light, skim, no fat)

Green

All plain fresh, UHT and long life reduced fat varieties of milk^

Allergen fact sheet - milk; soy; tree nuts

Flavoured fresh, UHT and long life reduced fat varieties of milk^

<300mL

Liquid breakfasts (e.g. Up and Go)

Reduced fat evaporated milk

Reduced fat buttermilk

Amber


>300mL

Skim sweetened condensed milk

Addition of 1 tablespoon (20g) of chocolate powder

RedAddition of whipped cream, ice-cream, melted chocolate, caramel, syrup or confectionery

Full fat varieties 2 - 4g fat per 100ml (e.g. regular, original, barista, café)

Amber

All plain fresh, UHT and long life full fat varieties of milk^

Flavoured fresh, UHT and long life full fat varieties of milk^

<300mL


Whole buttermilk

Red


>300mL

Full fat evaporated milk

Full fat sweetened condensed milk

Addition of whipped cream, ice-cream, melted chocolate, caramel, syrup or confectionery

^ Milk includes all varieties (e.g. almond#, cow, goat#, lactose-free, oat#, rice#, sheep# and soy#)

# For alternative milks (e.g. almond, goat, oat, rice, sheep and soy), choose calcium fortified varieties


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Milk and milk alternatives Includes all milk products including milkshakes, smoothies, liquid breakfasts (e.g. Up and Go), flavoured milk, mocha, chocolate and hot chocolate drinks

Reduced fat varieties <2g fat per 100ml (e.g. hilo, light, skim, no fat)

Green

All plain fresh, UHT and long life reduced fat varieties of milk^

Allergen fact sheet - milk; soy; tree nuts


<300mL

Liquid breakfasts (e.g. Up and Go)



Amber


>300mL

Skim sweetened condensed milk


RedAddition of whipped cream, ice-cream, melted chocolate, caramel, syrup or confectionery

Full fat varieties 2 - 4g fat per 100ml (e.g. regular, original, barista, café)

Amber

All plain fresh, UHT and long life full fat varieties of milk^


<300mL


Whole buttermilk

Red


>300mL

Full fat evaporated milk

Full fat sweetened condensed milk

Addition of whipped cream, ice-cream, melted chocolate, caramel, syrup or confectionery

^ Milk includes all varieties (e.g. almond#, cow, goat#, lactose-free, oat#, rice#, sheep# and soy#)

# For alternative milks (e.g. almond, goat, oat, rice, sheep and soy), choose calcium fortified varieties


Yoghurt

Reduced fat varieties (<2g fat per 100g)e.g. fat free, light, no fat, skim

GreenAll plain and flavoured reduced fat varieties of yoghurtß and yoghurt drinks

Dairy products & alternatives

Allergen fact sheet - milk; soyAmber

All plain and flavoured reduced fat varieties of yoghurtß and yoghurt drinks with the addition of muesli


Full fat varieties (2 - 4g fat per 100g)

AmberAll plain and flavoured full fat varieties of yoghurtß and yoghurt drinks

ß Yoghurt includes all varieties (e.g. lactose-free, sheep and soy)

Cheese

Reduced fat

Green

Varieties such as cottage, paneer, ricotta or reduced fat cheddar, feta, mozzarella or cream cheese


Allergen fact sheet - milk; soy


Amber

Varieties such as cheddar, edam, gouda, jarlsberg, mozzarella, parmesan, cream cheese, feta, goats, haloumi and mascarpone



Full fat RedVery high fat soft cheeses such as brie, camembert


Recommended serving sizes appendixAllergen fact sheet - milk; soy

Dairy snacks

Custard, creamed rice, fromage frais, milk-based puddings, mousses

GreenVarieties such as Nestle diet desserts, Weight Watchers creamed rice, Fruche



AmberVarieties such as Le Rice, SPC creamed rice, mousse and most custards


RedWith added cream, ice-cream or confectionery (e.g. chocolate, honeycomb)


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Water

Water Green Plain, tap or bottled

Fruit and vegetables juices and drinks

Fruit juices (fresh, canned, carbonated or long life)

Green 97-100% fruit juice <250mL

Sugars fact sheet

Amber97-100% fruit juice >250mL

35 – 96% fruit juice <250mL

Red

35 – 96% fruit juice >250mL

All sugar sweetened fruit drinks (<35% fruit juice)

Vegetables juices (fresh, canned or long life)

Green

99% fresh vegetable juice

Reduced salt canned or long life vegetable juice

<250mL

AmberRegular varieties canned or long life vegetable juice

<250mL

Mixed fruit and vegetable juices

Green97-100% juice

<250mL>250mLAmber

Cordials

CordialsAmber Artificially sweetened cordials

Red Regular, sweetened cordials

Carbonated drinks

Carbonated drinks

Green Plain, unsweetened waters (e.g. mineral, soda water)

Amber

Artificially sweetened drinks including waters and soft drinks (e.g. diet, low joule, no sugar or low sugar)

Sweeteners fact sheet

Waters flavoured with fruit juice <375mL

Red

All soft drinks of any size

Regular tonic water

Other carbonated sweetened drinks (e.g. flavoured mineral water)

Waters flavoured with fruit juice >375mL

Waters flavoured with added sugar (e.g. vitamin waters)

Sugars fact sheet

Drinks

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Other sweetened drinks

Energy drinks Red All varieties

Iced TeaAmber Artifi cially sweetened varieties <350mL Sweeteners fact sheet

Red Regular varieties of any size

Intensely-sweetened drinks

AmberDrinks sweetened with a natural intense sweetener (e.g. Stevia)

<350mL Sweeteners fact sheet

RedDrinks sweetened with a natural intense sweetener (e.g. Stevia)

>350mLSweeteners fact sheet Sugars fact sheet

Sports drinks Red All varieties

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Coffee and tea

Coffee

Green

Coffee (bags, instant, fresh) made with no milk, reduced fat or skim milk

<300mL Allergen fact sheet - milk; soy

Coffee flavoured fresh, UHT and long life reduced fat varieties of milk

<300mL

Amber

Coffee (bags, instant, fresh) made with no milk, reduced fat or skim milk

>300mL

Coffee (bags, instant, fresh) made with full fat milk

<300mL

Coffee sweetened with sugar or artificial sweeteners

Sweeteners fact sheet Sugars fact sheet

Coffee flavoured fresh, UHT and long life reduced fat varieties of milk

>300mL Allergen fact sheet - milk; soy

Coffee flavoured fresh, UHT and long life full fat varieties of milk

<300mL

Red

Coffee with added sugar, whipped cream, melted chocolate or caramel, syrup or confectionery

Coffee flavoured fresh, UHT and long life full fat varieties of milk

>300mL

Tea

Green

Plain, herbal, caffeinated or decaffeinated tea (bag or leaves) made with no milk, reduced fat or skim milk

<300mL


Amber

Plain, herbal, caffeinated or decaffeinated tea (bag or leaves) made with no milk, reduced fat or skim milk

>300mL

Tea (bag or leaves) made with full fat milk

Tea sweetened with sugar or artificial sweeteners

Sweeteners fact sheet Sugars fact sheet

Artificially sweetened iced tea

Sweeteners fact sheetTea made from a sachet, light varieties (e.g. chai light)

Red

Regular varieties of iced tea

Tea made from a sachet, regular, sweetened varieties (e.g. chai, sweet honey, vanilla)

Sugars fact sheet

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Fruit

Fresh and frozen

Green No added sugar

Dried fruit

GreenPlain dried fruit <30g

Plain dried fruit and nut/seed packs <30g Meat and alternatives (nuts) section Allergen fact sheet - peanuts; tree nutsAmber Plain dried fruit and nut/seed packs >30g

RedDried fruit with added fat or sugar (e.g. banana chips or fruit leathers)

Confectionery section

Canned fruitGreen

Canned in natural juice with no added sugar

Artificially sweetened canned fruit Meat and alternatives (nuts) section Allergen fact sheet - peanuts; tree nutsAmber Canned in syrup

Fruit juices (fresh, canned, carbonated or long life)

Green 97-100% fruit juice <250mL

Sugars fact sheet Amber

97-100% fruit juice >250mL

35 – 96% fruit juice <250mL

RedAll sugar sweetened fruit drinks (<35% fruit juice)

>250mL

Vegetables

All plain vegetables

Green

Any vegetable in season

Includes fresh, frozen, canned (no added salt) or cooked (without added fat or salt)

AmberAll other canned vegetables (e.g with added salt)

Salads

Green

Includes garden, mixed, pasta, potato, rice or noodle, tabouleh, coleslaw or egg

Allergen fact sheet - eggs

Salads that use low or no-oil dressings

Oils, sauces and condiments section

Amber

Salads that use dressings made of poly or monounsaturated oils or reduced fat commercial dressings


Salads containing croutons, bacon or meats that have been shallow-fried

RedSalads that use dressings with added saturated fat (e.g. cream)


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Vegetables

Cooked vegetables

Green

All plain vegetables that are baked, barbequed, blanched, boiled, dry-fried, dry-roasted, grilled, par-boiled, microwaved, roasted, steamed or steam-baked without added oils or fats

Cooking methods fact sheet

Amber

All plain vegetables baked, barbequed, grilled, roasted or stir-fried using a poly or monounsaturated spray oil


Roasted vegetables, drained of oil

Red All deep fried vegetables

Pickled vegetables

AmberAll types of pickled vegetables in a brine (e.g. olives, pickles, gherkins, ginger)

Potato and potato-formed products

GreenBaked potatoes cooked preferably with their skins or mashed potato with no added oils or fats

AmberOven-baked potato chips, gems, hash browns, scallops and wedges

Savoury hot foods

RedDeep fried potato chips, gems, hash browns, scallops and wedges

Vegetable juice

Green 99% fresh vegetable juice

Amber

No added salt canned or long life vegetable juice

<250ml

Drinks sectionRegular varieties canned or long life vegetable juice

>250ml

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Legumes

Baked beans

GreenNo added salt canned varieties

Homemade baked beans Hot mixed meals

AmberAll other canned baked beans (e.g. tomato, barbecue, ham, hot chilli sauce)

RedCanned baked beans with added ingredients (e.g. steak and bacon, sausages)

Legume and grain products

Green

All canned or dried lentils (whole red, split red, puy, green and brown), split peas (yellow and green)

All canned , dried, or frozen beans (broad, butter, black-eyed, borlotti, cannellini, chick pea, four bean mix, haricot and red kidney)

All dried grains (barley, buckwheat, quinoa)

Grilled legume products (e.g. falafel, vegetable or lentil patties) without added oils or fats

Cooking methods fact sheet

Legume and grain products

Red

Shallow fried legume products (e.g. falafel, vegetable or lentil patties) using a poly or monounsaturated spray oil


Deep fried legume products (e.g. deep fried falafel)

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Mixed meals prepared on site

Mixed meals prepared on site

Green

Includes casseroles, curries, stews, risotto, fried rice, stir-fry or noodle-based Asian meals, pasta, spaghetti bolognaise, lasagne, legume-based dishes, pasta bakes and soups

Healthier ingredient factsheet Cooking methods factsheet Recommended serve sizes fact sheet Allergen fact sheet - milk; eggs; crustacea and shellfish; fish; sesame; soy; gluten; peanuts; treenuts

Meals containing only green ingredients

Amber

Includes casseroles, curries, stews, risotto, fried rice, stir-fry or noodle-based Asian meals, pasta, spaghetti bolognaise, lasagne, pasta bakes and soups

Healthier ingredient factsheet Cooking methods factsheet Recommended serve sizes fact sheetAllergen fact sheet - milk; eggs; crustacea and shellfish; fish; sesame; soy; gluten; peanuts; treenuts

Meals containing Green and Amber ingredients

Red

Includes casseroles, curries, stews, risotto, fried rice, stir-fry or noodle-based Asian meals, pasta, spaghetti bolognaise, lasagne, pasta bakes and soups

Healthier ingredient factsheet Cooking methods factsheet Recommended serve sizes fact sheetAllergen fact sheet - milk; eggs; crustacea and shellfish; fish; sesame; soy; gluten; peanuts; treenuts

Meals containing Red ingredients

Commercial fresh, frozen or ‘ready to eat’ meals


GreenHot mixed commer-cial meals

Allergen fact sheet - milk; eggs; crustacea and shellfish; fish; sesame; soy; gluten; peanuts; treenuts

Amber

Red

Soups



Hot mixed meals - prepared on site section Allergen fact sheet - milk; eggs; crustacea and shellfish; fish; sesame; soy; gluten

Amber

Red

Canned or commercially prepared


Allergen fact sheet - milk; eggs; crustacea and shellfish; fish; sesame; soy; gluten

Hot mixed meals

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Hot savoury items


Potato products

Potato products

AmberOven-baked potato chips, gems, hash browns, scallops and wedges Savoury

hot foods and snacksRed

Deep fried potato chips, gems, hash browns, scallops and wedges

Pizza

Prepared onsite

GreenIncludes the use of a wholegrain base, reduced fat cheese, lean meat and vegetables toppings Hot mixed meals - prepared

on site section Allergen fact sheet - milk; egg; crustacea and shellfi sh; fi sh; sesame; soy; gluten; peanuts; tree nuts

AmberPizza containing green and amber ingredients

RedAddition of high fat meat toppings (e.g. salami, sausage or pepperoni)

Frozen or commercially prepared

AmberUse of a refi ned base and regular cheese varieties

Savoury hot foods and snacks

Allergen fact sheet - milk; egg; crustacea and shellfi sh; fi sh; sesame; soy; gluten; peanuts; tree nutsRed

Quiche

Prepared onsite

Amber

Includes the use of reduced fat pastry, reduced fat milk, lean ham or bacon and vegetables as an ingredient.

Hot mixed meals - prepared on site section Allergen fact sheet - milk, egg,

RedIncludes the use of pastry, cream and high fat ingredients (e.g bacon)


Amber Savoury hot foods and snacks

Allergen fact sheet - milk; eggRed

Frittata

Prepared onsite

GreenCooked without added fats or oils (e.g. oven baked) and with added vegetables and reduced fat cheese

Allergen fact sheet - milk; egg

Amber

Cooked with poly-or mono-unsaturated fats or oils and other ingredients (e.g. ham and full fat cheese)

RedCooked with saturated fat (e.g. butter or cream) and other high fat ingredients (e.g. salami)


Amber Hot mixed commer-cial mealsRed

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Savoury pies and pastries

Savoury pies and pastries

Amber

Reduced fat and reduced salt meat and chicken pies, sausage rolls, party pies, vegetable and meat pasties, chicken and potato pies, cheese and spinach triangles, samosas and other gourmet versions


Red

All deep fried varieties

Full fat meat and chicken pies, sausage rolls, party pies, vegetable and meat pasties, chicken and potato pies, cheese and spinach triangles, samosas and other gourmet versions


Pastry

GreenWonton wrappers or oven baked bread cases

Allergen fact sheet - glutenAmberFilo pastry brushed with egg, milk or spray oil

RedAll types of pastries brushed with butter (choux, flaky, puff, shortcrust, filo)

Spring rolls, chiko rolls, dim sims


Amber Steamed varieties


Oven-baked without fats or oils

Red All deep fried varieties

22

Ice-creams and desserts


Dairy snacks

Custard, creamed rice, fromage frais, milk-based puddings, mousses

GreenVarieties such as Nestle diet desserts, Weight Watchers creamed rice, Fruche


Dairy products and alternatives section Allergen fact sheet - milk; soy

AmberVarieties such as Le Rice, SPC creamed rice, mousse and most custards


RedWith added cream, ice-cream or confectionery (e.g. chocolate, honeycomb)


Frozen yoghurt

Frozen yoghurt

AmberIce-creams, ice-confections, dairy desserts Allergen fact sheet -

milk; soy

RedIce-creams, ice-confections, dairy desserts

Ice confections, ice blocks, icy pole, sorbet, gelato, slushies


AmberNon-dairy based ice (e.g. fruit juice based ice)

Sweetened ices

Red Non-dairy based ice Sweetened ices

Ice-cream


Amber Plain milk or soy-based ice-creamsIce-creams, ice-confections, dairy desserts

Allergen fact sheet - milk; soy; peanuts; tree nuts

RedIce-creams containing confectionery (e.g. chocolate) or a biscuit base/topping

Ice-creams, ice-confections, dairy desserts

23


Poly or mono unsaturated fats and oils

Poly or mono unsaturated fats and oils

Amber

Margarine (e.g. canola, olive, sunflower or other vegetable oil-based spread) Recommended

serve size factsheetOils (e.g. canola, extra virgin olive, grapeseed, light olive, olive, soybean, sunflower)

Saturated fats

Saturated fats

Amber Extra light sour cream

Recommended serve size factsheetRed

Butter and butter blends, copha, dairy blends, ghee, lard, palm oil, tallow

Regular coconut cream, milk and oil

Cream (all types), reduced fat cream

Sour cream, reduced fat/light sour cream

Sauces and condiments

Condiments (BBQ, HP sauce, soy, sweet chilli, tomato sauce)

Amber No added salt varietiesRecommended serve size factsheet

Red Regular varieties

Cooking sauces

Green

Tomato puree (e.g. passata)

Reduced fat evaporated milk - plain or coconut

Amber

Includes no added salt and fat varieties of cooking sauces, marinades, pasta sauces, pastes, recipe bases, satay/peanut sauces, simmer sauces and stir fry sauces

Full fat evaporated milk - plain or coconut

Red

Includes regular varieties of cooking sauces, marinades, pasta sauces, pastes, recipe bases, satay/peanut sauces, simmer sauces and stir fry sauces

Coconut cream and milk (all types)

Oils, sauces and condiments

24



Dip, chutney, mayonnaise, mustard, pickles, relish

Green

Vegetable-based dips, salsas or relishes (e.g. beetroot, eggplant, avocado, hommous, tzatziki, tomato, bean or capsicum) with no added fat, salt or sugar

Recommended serve size factsheet Allergen fact sheet - milk; egg; soy; tree nuts

Chutney, pickles and relishes – all varieties

Where possible, choose reduced fat and no added salt varieties

Mustard – all varieties except mustard-based mayonnaise

Reduced fat mayonnaise

Amber

Dips with green and amber ingredients (e.g. dips made with full fat yoghurt)

Extra light sour cream

Red

Full fat mayonnaise and mustard-based mayonnaise

Cheese-based dips or those with added cream and/or oil (e.g. aioli, pesto, sour cream, tapenade)

Whole egg/traditional mayonnaise

Gravy, finishing sauces

Amber

No added salt/fat packaged varieties

Allergen fact sheet - egg

Gravies made from meat juices, drained of fat and thickened with corn/plain flour only

Red

Regular packaged varieties

Gravies made from fatty meat juices and thickened with added fat or based on a roux

25


Meat

Plain meats

GreenLean options (e.g. roast beef, kangaroo, lamb, pork, skinless chicken and turkey)

Amber

Chicken or turkey with the skin on

Crumbed and oven-baked chicken fillets, fish pieces or fingers, meat products (e.g. schnitzel), no added fats or oils or cooked with a minimal amount of spray oil


RedDeep fried meat (e.g. katsu, crispy beef, battered fish)

Meat patties

Green

Reduced fat lean meat (e.g. un-crumbed) oven-baked or grilled with no added fats or oils or cooked with a minimal amount of spray oil

AmberRegular, high fat varieties of meat patties

Savoury hot foods and snacksRed




Salad dressings

GreenDressings based on lemon juice, balsamic vinegar, reduced-fat yoghurt

Recommended serve size factsheetAllergen fact sheet - milk; egg; soy; sesame; tree nuts

Amber

Commercially prepared 99% fat free dressings

Dressings that contain poly or monounsaturated oils (e.g. canola, olive, peanut, sunflower)

RedCream-based dressings (e.g. Caesar, ranch, thousand island)

Stocks

Green No added salt stock varieties


Amber All other stock varieties

26


Meat

Sausages and frankfurters

Amber

Reduced fat and no added salt varieties of beef, chicken, kangaroo, pork or lamb


Reduced fat and no added salt varieties of frankfurters

Red

Regular varieties of beef, chicken, kangaroo, pork, lamb

Regular varieties of frankfurters

Deep fried battered meats (e.g. saveloys, sausages)

Crumbed meat

Amber

Oven-baked chicken fillets, fish pieces or fingers, meat products (e.g. schnitzel), no added fats or oils or cooked with a minimal amount of spray oil


RedDeep fried or oven baked in fat chicken fillets, fish pieces or fingers, meat products


Processed meat

Green Skinless diced chicken meat

Processed meat

AmberLean corned beef, ham, pastrami, rindless bacon

RedBacon, devon, mortadella, polony and salami

27


Fish and seafood

Plain, fresh, frozen or canned

Green

Plain, fresh or frozen fi sh

Allergen fact sheet - crustacea and shellfi sh; fi sh

Canned fi sh in spring water with no added salt (e.g. salmon, tuna or sardines)

Canned fi sh – 98% fat free

Canned fi sh in spring water with no added salt with plain crackers

Amber

Canned fi sh in brine or oil (e.g. salmon, tuna or sardines)

Canned fi sh – fl avoured (e.g. curry, lemon and pepper, sweet chilli, tomato)

Canned fi sh in brine or oil with plain crackers

Canned fi sh – plain or fl avoured with beans

Crumbed fi sh and seafood

Amber

Oven-baked fi sh pieces or fi ngers or seafood, no added fats or oils or cooked with a minimal amount of spray oil


Red Deep fried fi sh and seafood

Eggs and egg products

Eggs

Green

Boiled, poached

Scrambled – plain or with reduced fat milk and without added fat (cream or full fat milk)

Fried with mono or polyunsaturated spray oil


AmberScrambled with full fat milk or fried with a mono or polyunsaturated oil

Red Scrambled with cream

28


Frittata

Prepared on site

GreenCooked without added fats or oils (e.g. oven baked) and with added vegetables and reduced fat cheese


Amber

Cooked with poly-or mono-unsaturated fats or oils and other ingredients (e.g. ham and full fat cheese)

RedCooked with saturated fat (e.g. butter or cream) and other high fat ingredients (e.g. salami)


Amber Hot mixed commer-cial mealsRed

Nuts and seeds

Nut and seed products

GreenAll plain and dry roasted nuts and seed s with no added sugar, salt or fat

Allergen fact sheet - peanuts; tree nuts; sesame

AmberSalted nuts or nuts roasted in oil

Halva (sesame-based sweet snack)

Red

Nuts and seeds with added fat and sugar (e.g. chocolate coated, honey/sugar coated, Japanese peanuts, wasabi peas)

Mixed fruit, nut and seed packs

GreenPlain dried fruit and nut/seed packs

Snack food items

Amber

Alternatives

Vegetable or lentil patties

Green

Vegetable or lentil patties containing only Green ingredients, oven-baked or grilled with no added fats or oils or cooked with a minimal amount of spray oil

Amber

Crumbed and oven-baked vegetable patties, no added fats or oils or cooked with a minimal amount of spray oil

Red Deep fried vegetable patties

29

Rice and noodles


Rice

Plain Green

Plain, unflavoured rice and noodles

Basmati, brown and other long grain rice are the best choices

Sushi

GreenLean, uncoated and un-crumbed meat or seafood with a variety of vegetable fillings

Allergen fact sheet - crustacea and shellfish; egg; fish; peanuts; tree nuts; soy; sesameAmber

Coated and crumbed meat or seafood fillings

Rice paper rolls GreenLean, uncoated and un-crumbed meat or seafood with a variety of vegetable fillings

Allergen fact sheet - crustacea and shellfish; egg; fish; peanuts; tree nuts; soy; sesame

Fried rice

GreenFlavoured rice dishes with vegetables (fresh, frozen or canned), lean meat and no added salt sauces

Amber

Flavoured rice dishes with meat (e.g. ham), small amounts of added fats and oils and high salt sauces (e.g. soy or oyster)

Cooking methods fact sheetAllergen fact sheet - crustacea and shellfish; egg; fish; peanuts; tree nuts; soy; sesameRed

Flavoured rice dishes with high fat meat (e.g. pork sausage), added fats and oils and high salt sauces (e.g. soy or oyster)

Noodles

Hot noodle cups

AmberReduced fat and no added salt varieties of flavoured noodle cups


Red

Regular noodle cup varieties

Flavoured noodle cups with fried noodles and added cream or coconut milk (e.g. laksa, curry)

Alternatives

Tofu, tempeh and other soybean based products

Green

Tofu or tempeh products that are oven-baked or grilled with no added fats or oils or cooked with a minimal amount of spray oil

Allergen fact sheet - soy

AmberTofu or tempeh products with no added fats or oils or cooked with a minimal amount of spray oil

Red Deep fried tofu or tempeh products

30

Savoury snack foods




Green

Wholegrain varieties of plain crispbreads, corn and rice cakes, lavash and water crackers



Amber

Flavoured varieties of plain crispbreads, corn and rice cakes, lavash and water crackers

Breads section Allergen fact sheet - gluten


RedHigh fat crackers and savoury biscuits (e.g. Shapes)

Popcorn

Plain GreenAir-popped, no added fat, sugar, flavourings or seasonings

Flavoured

AmberPopcorn with a moderate amount of added salt and/or poly or monounsaturated fat

<30g

RedPopcorn with moderate/ high amounts of added salt, flavouring and/or fat

>30g

Savoury chips, crisps and biscuits


Amber

Pretzels


Small serves of all potato, corn, wheat and other varieties of chips

<30g

Red

Medium and large serves of all potato, corn, wheat and other varieties of chips

>30g

Other crisps (e.g. Pringles, Burger Rings, French Fries, soy crisps, pita chips, bagel crisps)

Cheese flavoured snacks (Twisties, Cheezels, Cheetos, Toobs)

Savoury biscuits (e.g. Shapes, In A Biskit, Mini Ritz)

Other savoury snacks

Legume snacks Amber Wasabi peas, roasted chickpeas >30g

31

Sweet snack foods


Cereal-based bars, fruit bars and breakfast bars

Cereal-based bars, fruit bars and breakfast bars

Amber Plain and fruit based barsSnack food items

Allergen fact sheet - peanuts; tree nuts; sesame; gluten

RedBars containing confectionery e.g. chocolate, sprinkles or topped with yoghurt

Snack food items

Biscuits, cakes, scrolls, pastries, muffins

Cakes, scrolls and slices

Amber

Un-iced, unfilled cakes, scrolls and slices

Snack food items

Allergen fact sheet - egg; milk; peanuts; tree nuts; gluten

Wholegrain varieties that contain fruit, vegetables or nuts e.g. banana bread

Snack food items

Red Iced

Cheesecake Red Snack food items

Danishes, pastries, tarts

Red All varieties

Doughnuts and other deep fried pastries or cakes

Red All varieties

Muffins

Amber

Fruit or vegetable-based muffinsSnack food items

Wholegrain and fat reduced muffinsSnack food items

Red Regular sweet and savoury muffinsSnack food items

Pikelets and scones

Green

Plain or varieties that contain fruit and/or vegetables

Wholegrain varieties

AmberServed with spreads (e.g. mono or poly-unsaturated margarine or artificially sweetened jam)

Red Served with high fat/sugar spreads (e.g. butter, cream, jam)

Red Containing added confectionery (e.g. chocolate)

Sweet biscuits

Amber Plain biscuit varieties Snack food items

Red Premium biscuits - coated, iced, or filled with chocolate, cream, jam or icing

Snack food items

32



Amber

Pretzels


Small serves of all potato, corn, wheat and other varieties of chips

<30g

Red

Medium and large serves of all potato, corn, wheat and other varieties of chips

>30g

Other crisps (e.g. Pringles, Burger Rings, French Fries, soy crisps, pita chips, bagel crisps)

Cheese flavoured snacks (Twisties, Cheezels, Cheetos, Toobs)

Savoury biscuits (e.g. Shapes, In A Biskit, Mini Ritz)

Legume snacks Amber Wasabi peas, roasted chickpeas >30g

Dried fruit

Dried fruit

GreenPlain dried fruit <30g Meat and alternatives

(nuts) sectionAllergen fact sheet - peanuts; tree nuts

Plain dried fruit and nut/seed packs <30g

Amber Plain dried fruit and nut/seed packs >30g

RedDried fruit with added fat or sugar (e.g. banana chips or fruit leathers)

Confectionary section

Plain popcorn GreenAir-popped, no added fat, sugar, flavourings or seasonings

Flavoured popcorn

AmberPopcorn with a moderate amount of added sugar and/or poly or monounsaturated fat

<30g

RedPopcorn with high amounts of added sugar, flavouring and/or fat, or confectionery

>30g

Nuts and seeds

Nut and seed products

GreenAll plain and dry roasted nuts and seed s with no added sugar, salt or fat

Allergen fact sheet - peanuts; tree nuts; sesame

AmberSalted nuts or nuts roasted in oil

Halva (sesame-based sweet snack)

Red

Nuts and seeds with added fat and sugar (e.g. chocolate coated, honey/sugar coated, Japanese peanuts, wasabi peas)

Mixed fruit, nut and seed packs

GreenPlain dried fruit and nut/seed packs

Snack food items

Amber

33

Vegetables

Vegetables are a good source of vitamins, minerals and dietary fibre,

however 85% of Australian workers don't eat enough of them.

TomatosTomatoes contain lycopene,

a powerful antioxidant. Lycopene

becomes more readily available and

biologically active when cooked with a

small amount of monounsaturated oil.

MushroomsMushrooms naturally have vitamin D.

They are the only non-animal food to have

natural vitamin D, generated automatically

when they are exposed to light.

CapsicumsCapsicums have very

high levels of vitamin C

- especially red varieties.

One capsicum has enough

vitamin C to meet the daily

needs of 10 adults.

Appendix 1 Food and Drink Guide Terminology

<

Less than the specifi ed amount

≤

Less than or equal to the specifi ed amount

>

More than the specifi ed amount

≥

More than or equal to the specifi ed amount

Green

Green food and drink items have a greater nutrient value and are low in saturated fat, added sugar and/or salt. Examples include fruits and vegetables, lean meats, reduced fat dairy products, eggs and legumes

Amber

Amber food and drink items have some nutritional value but contain moderate amounts of saturated fat, added sugar and/or salt and can contribute to excess energy intake. Examples include low-sugar drinks, full-fat dairy products and white varieties of breads and cereals

Wholegrains contain all three layers of the grain:

Bran – the outer layer of the grainEndosperm – the main part of the grainGerm – the smallest part of the grain

Wholegrain cereals are a rich source of many essential vitamins, minerals and phytochemicals

Red

Red food and drink items have limited nutritional value, are energy dense - high in saturated fat, sugar and/or salt. Examples include sweet biscuits, confectionery, sugar sweetened drinks and deep fried foods

kJ/kJs

Refers to kilojoules

Kilojoules are the unit of measurement of energy content in food and drinks

1 Calorie = 4.2 kilojoules

Refi ned

Refers to highly processed grain (cereal) foods.

This includes white bread and cereal products such as breads and breakfast cereals

When grains are refi ned (for example, to produce white fl our), the outer layer of the grain (bran and germ layers) are removed, leaving only the endosperm. This results in a loss of nutrients, particularly fi bre

Wholegrain

This includes bread and cereal products such as, breakfast cereals, pasta, rice and other grains like barley and quinoa

Bran

Endosperm

Germ

35

Appendix 2 Nutrient and serve size criteria

Nutrient criteria

Sultana and Oat Slice

Servings per package: 2Average serving size: 60g

QUANTITY PER SERVE

QUANTITY PER 100g

ENERGY 1068kJ 1780kJ

PROTEIN 8.0g 13.3g

FAT

Total 11.3g 18.8g

Saturated 8.0g 13.3g

CARBOHYDRATE 31.9g 53.1g

Sugars 15.7g 26.2g

SODIUM 102mg 170mg

FIBRE 4.45g 7.5g

Food category

Classifi cation Serve size

Energy (kJ)

Total fat (g)

Saturated fat (g)

Sugar (g)

Sodium (mg)

Fibre (g)

Snack food, muesli and fruit bars

Amber <600kJ per serve

<3g per serve >1g per serve

Red >600kJ per serve

>3g per serve <1g per serve

The sultana and oat slice uses ‘per serve’

To be able to use the nutrient and serve size criteria in the following tables successfully, there are a few steps to follow

Sweet Snack Foods

01

02Determine whether the criteria use ‘per 100g’ or ‘per serve’.

03

Example: Sultana and oat slice. The slice belongs to the Sweet snack items category.

Within this category, this slice would fit under the ‘snack foods, muesli and fruit bars’ section.

Determine the food or drink category the item belongs to.

Locate the nutrition information panel (NIP) on the food or drink product.

36

Sultana and Oat SliceServings per package: 2Average serving size: 60g

QUANTITY PER SERVE

QUANTITY PER 100g


PROTEIN 8.0g 13.3g

FAT

Total 11.3g 18.8g



Sugars 15.7g 26.2g

SODIUM 102mg 170mg

FIBRE 4.45g 7.5g

Sultana and Oat SliceServings per package: 2Average serving size: 60g

QUANTITY PER SERVE

QUANTITY PER 100g


PROTEIN 8.0g 13.3g

FAT

Total 11.3g 18.8g



Sugars 15.7g 26.2g

SODIUM 102mg 170mg

FIBRE 4.45g 7.5g

Looking at the relevant column (per 100g or per serve) on the NIP, compare the relevant nutrients.

For the sultana and oat slice, energy, total fat and fibre are the relevant nutrients.

Determine whether your food product fits the criteria.

For example, the energy and fat content of the sultana and oat slice rated as red. For fibre content, the slice is green. As the slice contains two red ratings and only one green, overall, the slice would be classified as red, the less healthier rating.

Serve size criteria

Some criteria may refer to a ‘serve size restriction’, meaning the size of the packaged item will determine whether it is green, amber or red.

For example, a 100% fruit juice that is 250mL or less will be green, while anything larger than 250mL will be amber.

The example pictured would be categorised as green as it is 110mL in volume.

110ml

04

05

If the food or drink has a combination of criteria ratings, for example green and amber; green and red or amber and red, the food or drink would be classified in less healthier category.

For a food or drink to meet the specific criteria, it must meet all the specified nutrient guidelines.

37

Food category Classification Serve size restriction

Energy (kJ) Total fat (g) Saturated fat (g) Sugar (g) Sodium (mg) Fibre (g)

Breads


Green < 1.5g per 100g <5g per 100g >3g per serve

Amber <3g per 100g 5 - 15g per 100g ≥1.5g per serve

Red >3g per 100g >15g per 100g <3g per serve <1.5g per serve

Breakfast cereals:

Breakfast cereals

Green

Cereal with fruit <25g per 100g

>3g per serve

Cereal without fruit <5g per 100g

Amber

Cereal with fruit 25 - 30g per 100g

Cereal without fruit 5 - 15g per 100g

Red >15g per 100g <3g per serve


Reduced fat plain or flavoured milk

Green ≤ 300mL

Amber >300mL

Full fat plain or flavoured milk

Amber ≤ 300mL

Cheese >300mL

Reduced fat plain or flavoured yoghurt

Green ≤3g per 100g ≤5g per 100g

Amber ≤10g per 100g 5g - 15g per 100g

Cheese

Green ≤15g per 100g

Amber >15g per 100g

Red >25g per 100g

Dairy snacks

Green ≤600kJ per serve ≤3g per 100g ≤1.5g per 100g ≤5g per 100g

Amber ≤600kJ per serve ≤10g per 100g ≤3g per 100g 5g - 15g per 100g

Red >600kJ per serve >10g per 100g >3g per 100g >15g per 100g

Nutrient criteriaThese criteria are based on the Healthy Options WA: Food and Nutrition Policy for WA Health Services

and Facilities. They have been modified for use in workplace settings.

38



Breads


Green < 1.5g per 100g <5g per 100g >3g per serve

Amber <3g per 100g 5 - 15g per 100g ≥1.5g per serve

Red >3g per 100g >15g per 100g <3g per serve <1.5g per serve

Breakfast cereals:

Breakfast cereals

Green

Cereal with fruit <25g per 100g

>3g per serve

Cereal without fruit <5g per 100g

Amber

Cereal with fruit 25 - 30g per 100g

Cereal without fruit 5 - 15g per 100g

Red >15g per 100g <3g per serve


Reduced fat plain or flavoured milk

Green ≤ 300mL

Amber >300mL

Full fat plain or flavoured milk

Amber ≤ 300mL

Cheese >300mL

Reduced fat plain or flavoured yoghurt

Green ≤3g per 100g ≤5g per 100g

Amber ≤10g per 100g 5g - 15g per 100g

Cheese

Green ≤15g per 100g

Amber >15g per 100g

Red >25g per 100g

Dairy snacks

Green ≤600kJ per serve ≤3g per 100g ≤1.5g per 100g ≤5g per 100g

Amber ≤600kJ per serve ≤10g per 100g ≤3g per 100g 5g - 15g per 100g

Red >600kJ per serve >10g per 100g >3g per 100g >15g per 100g

39



Drinks:

Fruit juice (97-100%)Green ≤250ml

Amber >250ml

Fruit juice (35-95%)Amber ≤250ml

Red >250ml

Vegetable juiceGreen ≤250ml

Amber >250ml

Mixed fruit and vegetable juice

Green ≤250ml

(97-100% juice) Amber >250ml

Artificially or intensely-sweetened drinks (including carbonated)

Amber ≤350ml

Red >350ml

Coffee with reduced fat milk

Green ≤300ml

Amber >300ml

Tea with reduced fat milkGreen ≤300ml

Green >300ml


Dried fruit, plain fruit, nut and seed packs

Green ≤30g

Amber >30g

Potato-formed productsAmber

200g≤600kJ per pack ≤10g per 100g ≤3g per 100g ≤400mg per 100g

Red >600kJ per pack >10g per 100g >3g per 100g >400mg per 100g

Hot mixed commercial meals

Fresh, frozen or ‘ready to eat’ meals

Green ≤1.5g per serve ≤120mg per 100g

Amber ≤3g per serve ≤400mg per 100g

Red >3g per serve >400mg per 100g

Soup - pre-prepared/commercial varieties

Green

300g or ml

≤1.5g per 100g ≤120mg per 100g

Amber ≤3g per 100g ≤400mg per 100g

Red >3g per 100g >400mg per 100g

Processed meat

Processed meat(e.g. corned beef, ham, pastrami, bacon, polony, salami etc)

Amber

50g

≤600kJ per serve ≤3g per 100g ≤700mg per 100g

Red >600kJ per serve >3g per 100g >700mg per 100g

40



Drinks:

Fruit juice (97-100%)Green ≤250ml

Amber >250ml

Fruit juice (35-95%)Amber ≤250ml

Red >250ml

Vegetable juiceGreen ≤250ml

Amber >250ml

Mixed fruit and vegetable juice

Green ≤250ml

(97-100% juice) Amber >250ml

Artificially or intensely-sweetened drinks (including carbonated)

Amber ≤350ml

Red >350ml

Coffee with reduced fat milk

Green ≤300ml

Amber >300ml

Tea with reduced fat milkGreen ≤300ml

Green >300ml


Dried fruit, plain fruit, nut and seed packs

Green ≤30g

Amber >30g

Potato-formed productsAmber

200g≤600kJ per pack ≤10g per 100g ≤3g per 100g ≤400mg per 100g

Red >600kJ per pack >10g per 100g >3g per 100g >400mg per 100g

Hot mixed commercial meals

Fresh, frozen or ‘ready to eat’ meals

Green ≤1.5g per serve ≤120mg per 100g

Amber ≤3g per serve ≤400mg per 100g

Red >3g per serve >400mg per 100g

Soup - pre-prepared/commercial varieties

Green

300g or ml

≤1.5g per 100g ≤120mg per 100g

Amber ≤3g per 100g ≤400mg per 100g

Red >3g per 100g >400mg per 100g

Processed meat

Processed meat(e.g. corned beef, ham, pastrami, bacon, polony, salami etc)

Amber

50g

≤600kJ per serve ≤3g per 100g ≤700mg per 100g


41




Savoury pastries Amber

200g

≤1000kJ per 100g ≤5g per 100g ≤400mg per 100g

(e.g. pies, pasties, sausage rolls)

Red >1000kJ per 100g >5g per 100g >400mg per 100g

Pizza and quichesAmber ≤1000kJ per 100g ≤5g per 100g ≤400mg per 100g


Potato-formed productsAmber ≤600kJ per serve ≤10g per 100g ≤3g per 100g ≤400mg per 100g

Red >600kJ per serve >10g per 100g >3g per 100g >400mg per 100g

Crumbed and coated foods

Amber

150g



Sausages and frankfurtersAmber ≤1000kJ per 100g ≤5g per 100g ≤700mg per 100g



Amber ≤1000kJ per 100g ≤5g per 100g ≤400mg per 100g


Meat patties, rissoles and meat balls

Amber ≤600kJ per serve ≤3g per 100g ≤700mg per 100g


Snack food items

Fruit, nut and seed packsGreen ≤30g

Amber >30g

Snack foods, cereal-based bars, fruit bars and breakfast bars

Amber ≤600kJ per serve ≤3g per serve 5g - 15g per 100g ≥3g per serve

Red >600kJ per serve >3g per serve >15g per 100g <3g per serve

Savoury snack chips, crisps, biscuits and flavoured popcorn

Amber ≤30g

Red >30g

Biscuits, cakes, muffins, sweet pastries and slices

Amber ≤600kJ per serve ≤3g per serve 5g - 15g per 100g ≥1.5g per serve

Red >600kJ per serve >3g per serve >15g per 100g <1.5g per serve


Amber ≤600kJ per serve ≤3g per serve 5g - 15g per 100g

Red >600kJ per serve >3g per serve >15g per 100g

Sweetened ices

Sugar sweetened ices – slushies, ice-blocks and ice confections

Amber ≤600kJ per serve ≤3g per 100g 5g - 15g per 100g

Red >600kJ per serve >3g per 100g >15g per 100g

42




Savoury pastries Amber

200g


(e.g. pies, pasties, sausage rolls)


Pizza and quichesAmber ≤1000kJ per 100g ≤5g per 100g ≤400mg per 100g


Potato-formed productsAmber ≤600kJ per serve ≤10g per 100g ≤3g per 100g ≤400mg per 100g

Red >600kJ per serve >10g per 100g >3g per 100g >400mg per 100g

Crumbed and coated foods

Amber

150g



Sausages and frankfurtersAmber ≤1000kJ per 100g ≤5g per 100g ≤700mg per 100g



Amber ≤1000kJ per 100g ≤5g per 100g ≤400mg per 100g


Meat patties, rissoles and meat balls

Amber ≤600kJ per serve ≤3g per 100g ≤700mg per 100g


Snack food items

Fruit, nut and seed packsGreen ≤30g

Amber >30g

Snack foods, cereal-based bars, fruit bars and breakfast bars

Amber ≤600kJ per serve ≤3g per serve 5g - 15g per 100g ≥3g per serve

Red >600kJ per serve >3g per serve >15g per 100g <3g per serve

Savoury snack chips, crisps, biscuits and flavoured popcorn

Amber ≤30g

Red >30g

Biscuits, cakes, muffins, sweet pastries and slices

Amber ≤600kJ per serve ≤3g per serve 5g - 15g per 100g ≥1.5g per serve

Red >600kJ per serve >3g per serve >15g per 100g <1.5g per serve


Amber ≤600kJ per serve ≤3g per serve 5g - 15g per 100g

Red >600kJ per serve >3g per serve >15g per 100g

Sweetened ices

Sugar sweetened ices – slushies, ice-blocks and ice confections

Amber ≤600kJ per serve ≤3g per 100g 5g - 15g per 100g

Red >600kJ per serve >3g per 100g >15g per 100g

43

Potato VarietiesPotatoes are an excellent source of vitamin

C and dietary fibre, as well as a source of

potassium, magnesium, niacin and thiamin.

Ruby LouRuby Lou potatoes

have a dark pink

skin, white flesh and

are normally oval in

shape. Ruby Lou is a

household favourite.DelawareDelaware potatoes

are an old favourite

loved by those who

want real flavour in

their potatoes. Don’t

judge a book by

its cover because

Delaware isn’t

always the most

attractive potato.

ChatChat potatoes are also

called baby coliban or

baby potatoes.

Chats have a more

floury texture than

other varieties.

Food or drink Serve sizeRecommended number of serves per day1

Other details

Choose a variety of nutritious foods, both from the fi ve diff erent groups and within each food group

Fruit

Fresh or frozen fruit

1 piece of medium-sized fruit (150g) e.g. apple, banana, orange, pear

2 serves per day

Choose a variety of fruits

2 small pieces of fruit (150g) e.g. apricots, kiwi fruit, plums

Dried fruit4 dried apricot halves (30g)

1 1/2 tablespoon sultanas (30g)

Diced, canned or cooked fruit

1 cup (150g), drained Choose varieties that are canned in natural juice rather than syrup

100% unsweetened fruit juice

1/2 cup (125mL) Choose 100% fruit juice with no added sugar

Vegetables, legumes, beans

Raw green leafy vegetables

1 cup (75g)

5 serves per day for women 6 serves per day for men

Cooked vegetables 1/2 cup (75g)

Green or brassica or cruciferous vegetables: spinach, bok choy, broccoli, caulifl ower

Orange vegetables: pumpkin, carrots

Starchy vegetables

1 small or 1/2 (75g) medium potato, sweet potato, taro, sweet corn or cassava

Choose potatoes that are baked without oil, boiled and mashed without the addition of cream, butter, fat, oil

Cooked dried or canned beans, chickpeas or lentils

1/2 cup (75g) Choose no added salt varieties

Fruit, vegetables, legumes and beans

Appendix 3 Recommended serve sizes The serve size information provided is based on the

recommendations from the Australian Dietary Guidelines.

45

www.eatforhealth.gov.au


Other details

Choose a variety of nutritious foods, both from the five different groups and within each food group


Breads and rolls

1 slice of bread (40g)

6 serves of grain (cereal) foods (bread, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley) per day

Choose wholegrain varieties1/2 medium bread roll (40g)

Crispbreads 3 crispbreads (35g)

Crumpets 1 crumpet (60g)

English muffin or scone

1 small English muffin or scone (45g)

Choose wholegrain or English muffins containing fruit


1 slice (40-60g)Choose plain, un-iced varieties. Choose wholegrain varieties where possible


1 large piece (40-60g)

Choose wholegrain varieties where possible with reduced fat cheese, lean meats and vegetable toppings

Wraps or flat bread

1 wrap or 1 piece flat bread (40g)

Choose wholegrain varieties

Breakfast cereals

Breakfast cereal flakes

2/3 cup breakfast cereal flakes


Choose wholegrain, high fibre varieties

Breakfast cereal e.g. wheat biscuits

2 wheat biscuitsChoose wholegrain, high fibre varieties

Porridge1/2 cup of cooked oats or 1 sachet

Prepare according to directions with water or reduced fat milk

Muesli 1/4 cup Choose untoasted varieties

Rice, noodles and pasta

Rice, pasta and noodles

1/2 cup cooked rice, pasta or noodles


Choose brown rice and wholemeal pasta or wholegrain varieties

Grain and cereal foods

46


Other details



Cooked meat and chicken

1/2 cup lean cooked mince (65g)

2.5 serves per day for women 3 serves per day for men

Choose lean varieties of meat and poultry

2 small chops (65-100g)

2 slices roast meat (65-100g)

80g cooked poultry (chicken, turkey)

Meat patties, burger patties, savoury mince

1/2 cup savoury mince (150g) Choose reduced fat uncumbed

lean meat, oven bake or grill without the addition of fat.

1 small meat patty e.g. 8cm wide (150g)

Sausages or Frankfurters (beef, pork, lamb or chicken)

See 'discretionary food and drink choices;'

Choose reduced fat and reduced sodium varieties, serve on a wholemeal bun

Crumbed meat, chicken, fish or vegetable products

1 round vegetable patty approx. 8cm wide (up to 150g)

Choose plain varieties rather than crumbed. Choose oven baked or grilled varieties that meet the nutrient criteria

1/2 flattened crumbed chicken/meat schnitzel (150g)

1 small cooked fish fillet (100g)

Processed meats


Fish and seafood

100g cooked fish fillet

Choose oven baked, grilled or steamed varieties of seafood1/2-1 cup cooked, shelled

seafood e.g. prawns, scallops, mussels (80-120g)

1 small can of tinned fish (80-120g)

Choose varieties that are canned in springwater rather than oil

Lean meat and poultry, fish, eggs, tofu, nuts, seeds, legumes and beans

47


Other details



Eggs and egg products

2 large eggs (120g)Poach, boil or fry in a non-stick pan without oil

Nuts1/4 cup or a small handful of nuts (30g)

Choose plain, un-salted varieties that have not been roasted with oil

Seeds 1/4 cup seeds (30g)

Cooked dried or canned beans, chickpeas or lentils

1 cup (170g) Choose no added salt varieties

Tofu 170g tofu

Milk, yoghurt, cheese and/or alternatives


Other details



Milk 1 cup (250mL)

2.5 serves per day

Choose reduced fat cow's milk or cow's milk alternatives such as calcium fortified varieties of soy and other milks

Evaporated milk (unsweetened)

1/2 cup (120mL) Choose reduced fat varieties

Yoghurt1 small tub or 3/4 cup (200g)

Cheese (hard cheese e.g. cheddar, edam, gouda)

2 slices (40g) Choose reduced fat varieties

Cheese (soft cheese e.g. fetta, cottage, ricotta, mascarpone)

1/2 cup (120g) Choose reduced fat varieties

Dairy snacks1 small tub or 3/4 cup (200g)

Choose reduced fat varieties of custard, creamed rice, fromage frais, milk-based puddings, mousses

48


Other details


Water

Water 1 cup (250mL)At least 8 glasses of water per day

Water

Unsaturated spreads and oils


Other details


Unsaturated spreads and oils

Condiments (e.g. jam, honey, marmalade)


2 serves per day for women 4 serves per day for men

Oil 1 tablespoon (20g) = 1 extra

Choose poly or monounsaturated oils (e.g. olive, canola, sunfl ower oils) rather than saturated oils (e.g. palm oil, coconut oil, butter etc)

Margarine1 tablespoon (20g) = 1 extra

Choose varieties comprising poly or monounsaturated fat (e.g. canola, olive spreads) rather than dairy blends which contain saturated fat. Select salt reduced varieties

Mayonnaise2 tablespoons (40g) = 1 extra

Choose reduced fat varieties

Salad dressings, sauces and condiments

1 tablespoon (20g) = 1 extraChoose products that contain no added salt or salt reduced varieties

49


Other details


Savoury items

Flavoured popcorn, savoury chips, crisps and biscuits

1/4 cup (≤30g) = 1 extra

Foods containing saturated fat, added salt and added sugars should be limited.

Avoid large serving sizes (i.e. >30g) as these products are generally high in fat and salt

Pizza - commercial, frozen or prepared on site

2 slices (thin crust) = 2 extras

Avoid deep pan varieties

Processed meats 2 slices (50 - 60g) Choose lean varieties such as lean ham, lean diced chicken meat

Quiche - commercial, frozen or prepared on site

1 slice (150g) = 3 extras

Sausages or Frankfurters (beef, pork, lamb and chicken)

2 thin or 1.5 thick sausages Choose reduced fat and reduced sodium varieties, serve on a wholemeal bun

Savoury pastries and pies

1 pie or pastie (170g) = 3 extras Choose varieties that are

reduced fat, reduced salt and meet the nutrient criteria1 large sausage roll (130g) =

2.5 extras

Spring rolls, chiko rolls and dim sims

1 large spring roll (170g) = 3 extras

Choose oven baked or steamed varieties that meet the nutrient criteria

4 small spring rolls = 3 extras

1 chicko roll (163g) = 2,5 extras

2 fried dim sims (140g) = 2 extras

Wedges, chips, hash browns, scallops, gems (potato formed products)

1/2 bucket (60g) = 1 extraChoose oven baked varieties that meet the nutrient criteria

Discretionary Food and Drinks

50


Other details


Sweet snack foods

Chocolate 1/2 small bar (25g)

Foods containing saturated fat, added salt and added sugars should be limited.

Condiments (e.g. jam, honey, marmalade)

2 tablespoons (60g) = 1 extra

Confectionary/lollies

5 - 6 small lollies (40g) = 1 extra

Sweet biscuits (plain)

2 - 3 sweet biscuits = 1 extra

Plain biscuits, include wholemeal options if available and offer varieties containing fruit, vegetables or nuts

Muffins and doughnuts

1 small muffin or doughnut (40g) = 1 extra

Provide fruit or vegetable based muffins, include wholemeal and reduced fat options if possible

Plain assorted slices, scrolls and cakes

1 small slice (40g) = 1 extra

Provide uniced, uncoated, unfilled cakes, scrolls or slices that contain fruit, vegetables or nuts. Include wholemeal and reduced fat options if possible

Scones or pikelets (plain)

1 small scone (40g) = 1 extra

Provide plain scones and/or pikelets that contain fruit and/or vegetables. Include wholemeal options where possible

Ice-cream 2 scoops (75g) = 1 extra Choose reduced fat varieties

Drinks

Soft drink 1 can (375mL) = 1 extraChoose 'no sugar' or diet varieties

Light beer600mL = 1 extra (1.5 standard drinks)

Refer to the Australian National Guidelines www.alcohol.gov.au

Regular beer400mL = 1 extra (1.5 standard drinks)

Spirits60mL = 1 extra (2 standard drinks)

Wine200mL = 1 extra (2 standard drinks)

1 Based on values from the Australian Dietary Guidelines, 2013 (http://www.eatforhealth.gov.au/)

51

Regular ingredients Healthier ingredients

Breads and cereals

White, refi ned varieties of breads, bagels, crumpets, English muffi ns and rolls

Wholegrain, wholemeal, multigrain, high-fi bre white, rye sourdough, lavash and other fl at breads, bagels, wholemeal crumpets, plain foccacias and English muffi ns

Crackers and savoury biscuitsWholegrain varieties of plain crispbreads, corn and rice cakes, lavash and water crackers

Savoury breads, twists and pull-aparts containing high fat meats and cheeses

Wholegrain bread with reduced fat cheese, lean meat and vegetable toppings

Fruit, vegetable and/or nut breads containing confectionary or icing

High fi bre, wholegrain varieties containing added vegetables, dried fruit and/or nuts without icing or confectionary

Breakfast cereals

Cereals with added confectionary (e.g. chocolate)Bran, breakfast biscuits, oats/porridge, wholegrain puff s, wholewheat fl akes and muesli with or without added fruit


CreamEvaporated skim milk, ricotta or cottage cheese, reduced fat plain or vanilla yoghurt

Cream cheese Blended cottage cheese or ricotta

Full fat cheese Varieties such as cottage, paneer, ricotta or reduced fat varieties of cheddar, fetta, mozzarella and cream cheese

Full fat varieties of milk

Plain or fl avoured fresh, UHT and long life reduced fat varieties of milk



Full fat varieties of yoghurt All plain and fl avoured reduced fat varieties of yoghurt

Sour cream Extra light sour cream or reduced fat natural yoghurt

Appendix 4Healthier ingredientsThe selection of ingredients has a significant impact on the nutritional quality of the dish. Opting for healthier ingredients will help to ensure a more nutritious dish overall.

52



Meat with visible fat or the skin onLean options (skinless chicken and turkey, roast beef, kangaroo, lamb, pork)

Processed meats such as bacon, mortadella, polony and salami

Skinless chicken or turkey meat, lean ham or lean beef cuts

Eggs

Eggs fried in butter/fatEggs fried on a non-stick surface with a mono or polyunsaturated spray oil

Scrambled eggs made with cream Eggs scrambled with reduced fat or skim milk and without the addition of fat (e.g. cream)

Fish and seafood

Fish canned in oil or brine Fish canned in springwater

Nuts & Seeds

Nuts or seeds roasted in oil and salted or coated in confectionary/honey/sugar

Plain and dry roasted nuts and seeds with no added fat or salt

Oils, condiments and spreads

Butter and butter blends, copha, dairy blends, ghee, lard, palm oil, tallow

Poly or monounsaturated fats (e.g. margarine) and oils (e.g. canola, olive, sunflower, soybean, grapeseed)

Chocolate spreads, honey, jam (regular, full sugar varieties of jam)

Jam - artificially sweetened

Coconut cream, milk and/or oilReduced fat evaporated milk flavoured with coconut essence

Cream-based dressings (e.g. Caesar, ranch, thousand island)

Dressings made with poly or monounsaturated oils or dressings based on lemon juice, balsamic vinegar or reduced fat yoghurt

Full fat and high salt varieties of savoury spreads e.g. peanut butter and other nut spreads (e.g. almond paste), chicken, fish and meat pastes; yeast and vegetable extract pastes (e.g. Vegemite, Marmite)

Reduced fat and no added salt varieties of spreads e.g. peanut butter and other nut spreads (e.g. almond paste), chicken, fish and meat pastes; yeast and vegetable extract pastes (e.g. Vegemite, Marmite)

Gravy made from fatty meat juices and thickened with added fat or based on a roux; or regular packaged varieties

Gravies made from meat juices, drained of fat and thickened with corn/plain flour; or no added salt/fat packaged varieties

Mayonnaise Reduced fat mayonnaise

Regular varieties of condiments (e.g. barbeque, HP, soy, sweet chilli, tomato sauce)

No added salt varieties

Stock No added salt varieties

53

38 — HO Adapated Onsite Toolkit


Pastry

All types of pastries brushed with butter (choux, fl aky, puff , shortcrust, fi lo)

Filo pastry brushed with egg, milk or spray oil

Wonton wrappers or oven baked bread cases

Sandwich fi llings

Processed meats (e.g. salami, polony, mortadella)Skinless chicken or turkey meat, lean ham or lean beef cuts

Meat alternatives Eggs, fi sh (tinned in springwater) or reduced fat cheese

Drinks

Regular sugar-sweetened soft drinks

Soda water fl avoured with fruit juice, fresh fruit and herbs such as fresh mint

Artifi cially sweetened soft drinks

Sugar sweetened fruit or vegetable juices 99% fruit or vegetable juice varieties

Tea and coff ee made with full cream milk Use reduced fat milk for preparing tea and coff ee

Of course, the way a dish is prepared/cook will also have a significant impact on its overall nutritional quality. Refer to Healthier cooking methods for more information.

54

For example, a fish that is deep-fried will have significantly higher levels of fat compared to fish that is grilled. Potatoes that are baked without fat, in their skin are much more nutritious than peeled potatoes roasted in oil.

Cooking methods can be categorised into those to ‘use often’, ‘use sometimes’ or ‘avoid’.

Selecting a cooking method that preserves the food’s nutritional quality and avoids the addition of unnecessary fat will help to ensure a healthier food option overall. .

Appendix 5 Healthier cooking methodsThe way a food or drink is prepared can have a significant impact on its nutritional quality.

Use oft en

• Bake (without added oil or fat)

• Barbeque

• Blanch

• Boil

• Braise

• Grill

• Non-stick or dry frying

• Microwave

• Poach

• Steam

• Steam bake

• Stew

Use sometimes

• Food brushed or sprayed with a small amount of oil

• Shallow fry with a small amount of oil or fat

• Stir-fry with a small amount of oil

Avoid

• Deep fry

• Roast in oil or fat

• Shallow fry in a large amount of oil or fat

• Stir fry with a large amount of oil or fat

55

With the different cooking methods in mind, the table below demonstrates the practical application of these across the different food groups and the recommended cooking method to make a food healthier.

Regular cooking methods Healthier cooking methods


Deep fried meat and alternativesBake, barbeque, grill, dry fry without added oil or fat

Braise, poach or stew

Eggs

Eggs fried in oil or fatUse a non-stick fry pan, poach or boil egg

Spray a pan or grill with a small amount of oil

Fish and seafood

Deep fried fish and seafoodBake, barbeque or grill without added oil or fat

Steam or poach


Deep fried vegetables (e.g. tempura etc) Bake, barbeque, dry-fry, dry-roast, grill without added oil or fat

Stir-fried vegetables

Vegetables roasted in fatBlanch, boil, par-boil, microwave, steam or steam-bake

Vegetables brushed or sprayed with oil

Deep or shallow fried legume products (e.g. falafel, vegetable or lentil patties)

Bake or grill without added oil or fat

Hot savoury items

Deep fried formed potato products (e.g. potato chips, gems, hash browns, scallops and wedges)

Bake formed potato products without added oil or fat

Bake plain potatoes with the skin on without added oil or fat

Deep fried spring rolls, chiko rolls, dim sims Steam or oven bake without added oil and fat

Deep fried savoury pies and pastries Bake reduced fat savoury pies and pastries

Savoury snack foods

Popcorn, popped in oil or fatAir-pop popcorn in a microwave, on a stove top or using a popcorn maker without added oil or fat

Rice and noodles

Fried rice with added fat or oilsStir fry the rice, vegetables and lean ingredients in a non-stick fry pan with a small amount of added oil or fat

56

A joint Australian, State and Territory Government initiative under the National Partnership Agreement on Preventive Health

For more information:

w: (08) 9264 4999e: (08) 9264 4981m: [email protected]: www.healthierworkplacewa.com.au

1 http://www.abs.gov.au/ausstats/[email protected]/Lookup/by%20Subject/1301.0~2012~Main%20Features~Health%20risk%20factors~233

healthier food & drinks guide€¦ · the healthier food and drinks guide is designed to assist...

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