• 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.

• 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

• Salted nuts and seeds.

 Check nutrient labels and choose low salt/sodium products

• All fresh, frozen, canned (in water)
• Canned in brine vegetables
•  Go Local, especially when in season!

• 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

• Thin spread of butter, margarine, jam, peanut butter, mayonnaise

• Thick spreads of butter, margarine, jam, peanut butter, mayonnaise

• 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.

• 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.

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

• 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

• Dairy flavoured drinks
  

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