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Welcome to your very own supermarket tour!

Visit your local supermarket and use these handouts to be a label reading detective and find the healthier choices at your supermarket. Look through the different aisles and use the tables to write down information about the healthy choices you find.

Next time your family shops for food and drinks they’ll be able to use the list of healthier choices you find today to help them.

Things to remember:

1. Follow the three Go4Fun label reading guidelines. Remember to look on the back or side of the packet in the ‘per 100g’ column.

2. Take your Go4Fun label reading card with you

3. Keep your eye out for the Health Star Rating, it can help you quickly compare two products. The more stars, the healthier the choice. Aim for 3.5 stars or more.

1. Total fat 5g or less per 100g

2. Total sugar 5g or less per 100g

3. Check the ingredients list for added sugars if the sugars are more than 5g per 100g

SUPERMARKET TOUR

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Search for healthy breakfast cereals

Tips:

• Look out for the Health Star Rating - find cereals with 3.5 stars or more. • Look out for the word wholegrain on the cereal box.• Remember, to find the best choice, also check the fat and sugar levels

on the back of the pack. Check the ingredients list for unhealthy, added sugars as some cereals have high amounts of them!

Cereal Fat (g) per 100g Sugar (g) per 100g Any unhealthy sugars?

Search for some healthy sandwich bread options

Tips:

• Remember bread is a staple food so you don’t need to worry about reading the food label. However make sure you look for wholegrain varieties!

• Look out for words such as grains, seeds and wholegrain.• Look for bread, wraps, pitas and rolls where you can actually see the grains

and seeds.

Bread, wrap, pita or roll ‘Wholegrain’ on label or X

I can see the grains or X

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Find a healthy yoghurt

Tips:

• Look out for the Health Star Rating - find yoghurts with 3.5 stars or more. • Look for reduced fat or fat free yoghurt - natural or Greek yoghurt is best!• For flavoured yoghurts, to find the best choice, also check the fat and sugar levels on the back of

the pack. Check the ingredients list for unhealthy, added sugars as many flavoured yoghurts have high amounts of them!

• Remember those unhealthy, added sugars words such as sugar, glucose, sucrose, fructose, dextrose, honey, syrup and hydrolysed starch.

Yoghurt Fat (g) per 100g Sugar (g) per 100g Any unhealthy sugars?

Search for some low fat cheese - everyday cheese

Tips:

• Look for the words ‘reduced fat’ on the label.• As cheese is a staple food you don’t need to read the Nutrition Information

Panel but, look out for the Health Star Rating to help you make the healthiest choice. Find cheeses with 3.5 stars or more.

Cheese Health Star Rating

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Search the fresh meat fridge for some healthy meat options (beef, chicken, lamb, pork)

Tips:

• Fresh meat is a staple food so you don’t need to look at the label. However try to find the leanest cuts.

• Look out for the word ‘lean’ on the packet.• If you can see streaky white bits on the meat, white fat or skin this means it’s higher in unhealthy

fat. Try to look for meat without this or make sure it’s removed before cooking.

Meat Cut or type Is it lean? Can you see white bits?

Beef Lean steak

Lean mince

Chicken Breast

Thigh

Find as many types of fresh white and oily fish as you can

Tips:

• Look out for the words ‘omega 3’ and ‘oily fish’.• Look for canned fish too! This can count towards your nutrition target. • For cooked fish in a packet you need to use your label reading skills.

Type of healthy fish Type of healthy fish

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Search for 3 canned foods that are a healthy choice

Tips:

• Look for soups, beans, meat or ‘meals in a can’. • Look out for the Health Star Rating - find canned foods with 3.5 stars or more. • Remember, to find the best choice, also check the fat and sugar levels on the back

of the can. • Did you know that beans and legumes count towards one of your vegetable

serves?

Canned food Fat (g) per 100g Sugar (g) per 100g Any unhealthy sugars?

Search for 3 sauces in a jar that are a healthy choice

Tips:

• Remember that for sauces in a jar or packet you need to use your detective label reading rules to check the fat and sugar.

• Look for sauces that have tomatoes in them.

Sauces Fat (g) per 100g Sugar (g) per 100g Any unhealthy sugars?

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Search for frozen foods and meals that are a healthy choice

Tips:

• Look for frozen meals, potato products, meat or fish products or frozen vegetables.

• Look out for the Health Star Rating - find foods with 3.5 stars or more. • Remember, to find the best choice, also check the fat and sugar levels on the back of the pack. • Check the ingredients list to see if the food has a high content of potato, meat or fish, this is

usually written as a percentage. For example 70% chicken or higher, 90% potato or higher, 70% fish or higher.

Frozen meal Fat (g) per 100g Sugar (g) per 100g Any unhealthy sugars?

Search for 3 snack foods that are a healthy choice

Tips:

• Look for sweet and savoury snacks.• Look out for crackers, rice cakes, foods with oats, popcorn, yoghurt and fruit (canned, frozen or

dried) and dip.• Look out for the Health Star Rating - find snack foods with 3.5 stars or more. • Remember, to find the best choice, also check the fat and sugar levels on the back of the pack.

Snacks Fat (g) per 100g Sugar (g) per 100g Any unhealthy sugars?