Category | Recommended | Prohibited |
Starchy Foods | - Traditional staples such as roots (cassava, dalo etc), tubers (kumala, uvi, tivoli, potatoes etc) and fruits (uto and vudi etc)
- Boiled, baked or steamed
- Wholegrain cereals like wholemeal bread/ bun/ roti
- Rice
| - No added salt, battered or deep fried
|
Fish, meat and animal protein sources* | - Lean cuts of meat without skin or visible fat such as beef, lamb, pork, chicken, eggs and other animal sources including fish
- Steamed, grilled, boiled, poached or baked with herbs and spices as seasonings.
- Canned fish (in water).
- Use reduced salt/sodium varieties, if available e.g. canned in water, no brine (salt)
| - Canned meat and fish
- Processed cold lunch-eon and cured meats, ham, luncheon meats, chicken roll or loaf, salami, corned beef, bacon.
|
Plant protein sources* | - Variety of plant sources such as Dried and canned beans and peas e.g., baked beans, red kidney beans, soybeans, mung beans, lentils, chickpeas, split peas, bean curd and tofu
- Boiled, baked or steamed
- Canned in water
| Check nutrient labels and choose low salt/sodium products |
Vegetables* | - All fresh, frozen, canned (in water)
- Canned in brine vegetables
- Go Local, especially when in season!
| Check nutrient labels and choose low salt/sodium products |
Fruits* | - All fresh, frozen and canned (in water) fruit
- Go Local, especially when in season!
| - Avoid adding salt or mango skin powder to fresh fruits
|
Dairy and Non-dairy sources of protein | - Full-fat dairy milk
- Flavoured milk
- Flavoured yoghurt
- Cheese
- Dairy-based cold drinks
- Soy milk
| - Ice cream
- Ice blocks
- Sun pops
- Chocolate-coated ice creams
|
Spreads | - Thin spread of butter, margarine, jam, peanut butter, mayonnaise
| - Thick spreads of butter, margarine, jam, peanut butter, mayonnaise
|
Confectionery and sweets | - Un-coated doughnuts
- Iced cakes
- Plain fruit scones
- Plain sweet biscuit (no filling)
| - Chocolate-based products, or other chocolate-coated ice creams.
- Sweets (with/ without sugar), homemade sweets like barfi, jalebi, toffee and fudge.
- Baked and sweet products like cakes, muffins, sweet pastries, biscuits and bars.
|
Savoury snacks | - Boiled or Roasted unsalted nuts and seeds
- Local seasonal nuts such as ivi, vutu, tarawau, peanut
- Plain popcorn, unsalted
| - Baked and savoury biscuits, pies and pastries
- Salted nuts
- Processed crisps and chips
- Savoury biscuits
- Salted nuts, peas, seo, dhal etc.
- All instant noodles to be
- cooked with vegetables prior to selling. No sales of uncooked noodles.
|
Condiments | Recommendation of minimal use of the following: - Tomato-based sauces, brown
- sauce, salad cream, mayonnaise, French dressing, mus- tard, pickles and relishes.
- Gravies and sauces cooked on-site or commercially packaged
| |
Deep-Fried foods | - Baked potato chips and samosas
- Avoid deep frying – option to shallow fry and use of healthier oils recommended such as canola and sunflower
| - All deep-fried foods are Restricted.
|
Healthier Beverages | - Plain water Milk
- Pure local fruit juice
- Milkshakes and smoothies
- with NO added sugar
| |
Sugar-Sweetened Beverages | Avoid adding additional sugar when using powdered or liquid concentrates. | - ‘Energy’ and sports drinks
- All Soft/ Fizzy drinks
- Artificially sweetened drinks ‘Zero’ ‘Diet’
- Processed fruit juices
- Cordials
|