Guidelines for Healthy Food Options

Food Group	Comments	Score
A	High in Vitamins, minerals, phytochemicals which act as antioxidants and help prevent diseases, especially heart disease and cancers. High in fibre low in fat	5 points each
B	High in Vitamins, minerals, phytochemicals which act as antioxidants and help prevent diseases, especially heart disease and cancers. High in fibre low in fat	4 points each
C	Reasonably Healthy, still offer a variety of nutrients, but not as much as A and B. These foods offer a higher fat content and less fibre.	3 points each
D	These foods are best eaten in moderation, they can be enjoyed as part of the diet and still contain some B vitamins and calcium. Higher in Calories, higher in fat, higher in sodium, lower in fibre.	2 points each
E	This group represents a poor choice. Can still be included in the diet, but with caution. Lower in vitamins and minerals and vital antioxidants. Lower in fibre, higher in Calories and saturated fat. Incre4ased association with disease.	1 point each



A

Citrus fruits, Cranberry juice, Kiwi Fruit, Mangoes, Nectarines, Cantaloupe Melon, Beetroot, Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Onions, Peas, Peppers, Spinach, Sweet Potatoes, Pulses, Brown Rice, Tofu, Garlic, Sardines, Skimmed Milk, Low Fat yogurt

B

Apples, Bananas, Cherries, Honey Dew Melon, Water Melon, Strawberries, Raspberries, Pears, Plums, Peaches, Raisins, Asparagus, Celery, Sweet corn, Cucumbers, Aubergine, Leafy Green Lettuce,  Tomatoes, French Beans, Baked Beans, Wholemeal Bread, Whole Grain Breakfast cereal, Whole Meal Pasta, Chicken breast, White Fish, Oily Fish, Turkey breast, Shell Fish, Mushrooms

C

Avocadoes, Olives, Extra Lean Beef, Extra Lean Pork, Chicken Dark Meat, Almonds, Walnuts, Hazelnuts, Pine Nuts, Peanuts, Low Fat Muesli, Bagels, White Pasta, Pancakes, White Rice, Low Fat

Pretzels, Low Fat thick, Oven chips, Semi Skimmed Milk, Frozen yogurt, Poly unsaturated spreads,

D

Meat Lasagne, Barbecued beef, Sirloin, Bacon, Chilli, Duck, Game, Ham, Lamb chops, Spaghetti Bolognese, Pizza, Cheese, Macaroni Cheese, Low Fat Mayo, Peanut Butter, Tinned Creamy Soup, Potato Salad, Pasta Salad, Toasted cheese, Sandwiches, Whole Milk, Low Fat Crisps, Muesli Bars, Chocolate

E

Hot dogs, Chicken Nuggets, Chicken Wings, Roast Beef, Bacon & egg Sandwich, Fried

Chicken/fish, Spare ribs, Sausages, Salami, Hamburgers, Fast Food, Sugared Cereal, Biscuits, Chips, Crisps, Tortillas, Doughnuts, Pastries, Pies, Onion Rings, Mayonnaise, Butter, Gravy, Cream Cheese, Cakes, Sweets, Soft Drinks (full

sugar)