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| Nutrition Information Example - Crackers | ||
| Servings per package: 7 | ||
| Serving size:35g | ||
| Per Serving | Per 100g | |
| Energy | 577g | 1650g |
| Protein | 3.9g | 11.1g |
| Fat | 3g | 8.5g |
| Cholesterol | Nil | Nil |
| Carbohydrate | ||
| Total | 21.8g | 62.2g |
| Sugars | 0.6g | 1.8g |
| Dietary Fibre | 3.9g | 11.1g |
| Sodium | 147mg | 420mg |
Handy tips for grocery shopping
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Look at the per 100g column on the label. Try for less than 10g/100g fat and more than 6g/100g fibre (found in breads, cereals and snacks.)
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Try to eat 5+ a day of fruit and vegetables. which can be fresh, frozen or canned in juice or water. Try to make half your plate vegetables at meal times.
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Water and milk are the best drink choices.
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Choose a breakfast cereal that has less than 10g/100g sugar and fat and more than 6g/100g fibre ( allow for sugar up to 20g/100g if the cereal contains dried fruit.)
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A portion of meat should be the same size as your palm - without the fingers! (equates to 100-120g.)
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Try to use low fat milk. make gradual changes over time, perhaps moving from blue milk to light milk to green.) Children over two years can have light blue milk and green from five years old.
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Margarine is better than butter.
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Choose wholemeal bread where possible. Try one slice of each in a sandwich to get you started.