This practical guide helps you navigate the aisles and select nutritious options that support your health goals.
Here's what many people don't realise: small swaps in your regular shopping can make a big difference to your overall nutrition. Choosing wholegrain bread over white, reduced-fat dairy over full-fat, or fresh fruit over processed snacks adds up to meaningful health benefits over time.
What you will learn in this fact sheet
This guide provides practical examples to help you make healthier choices across all food groups.
- How to identify healthier options in each food category.
- Smart product swaps for everyday items.
- What to look for when reading food labels.
- Specific product recommendations across major supermarkets.
Making healthier choices
Key principles for healthy shopping
Vegetables and fruit
Choose fresh or frozen options first. Fresh vegetables including Nicola potato and orange flesh sweet potato provide essential nutrients. Frozen vegetables are equally nutritious (except potato wedges and chips). For canned fruit, select varieties in natural juice.
Bread and cereals
Look for higher fibre, wholegrain and sourdough varieties. These options provide sustained energy and keep you feeling fuller for longer. Lower-carbohydrate breads are also available if recommended by your healthcare team.
Dairy products
Choose reduced-fat varieties with higher calcium and least added sugar. Unsweetened yoghurts and milk alternatives with added calcium are excellent choices.
Protein foods
Select lean cuts of meat with visible fat trimmed. Fish and seafood (fresh, frozen or canned in springwater) provide healthy omega-3 fats. Free-range eggs and plant-based proteins like legumes, tofu and tempeh are nutritious alternatives.
Pantry staples
Choose wholegrain rice, pasta and grains. Select products with reduced salt where available. Opt for healthy oils like extra virgin olive oil and keep nuts and seeds on hand for snacks.
Supporting vital nutrition research
This evidence-based fact sheet was developed by the Baker Heart and Diabetes Institute, where our team provides specialist nutrition education and support services.
Help us continue providing free, expert health resources. Your support enables us to develop more comprehensive fact sheets for healthy eating, conduct research that improves nutritional outcomes for all Australians, and make evidence-based health information freely accessible to everyone.
Understanding food labels
When comparing products, check the nutrition information panel per 100g:
- Fibre
Choose higher fibre options (look for 3g or more per serve). - Salt/sodium
Choose lower salt options (less than 400mg sodium per 100g). - Sugar
Choose options with less added sugar (check the ingredient list). - Saturated fat
Choose lower saturated fat options (less than 3g per 100g).
The ingredient list shows what's in the product in descending order by weight. Choose products where wholefood ingredients appear first.
Shopping tips
- Plan ahead
Make a shopping list based on meals you'll prepare during the week. - Shop the perimeter
Fresh foods like vegetables, fruit, meat and dairy are usually around the edges of the supermarket. - Compare products
Use the per 100g column in nutrition panels to compare similar products. - Choose variety
Include different colored vegetables and a range of protein sources throughout the week. - Read labels
Check for wholegrains, reduced salt, and minimal added sugar.
Download the fact sheet
This comprehensive guide includes detailed product recommendations across all major supermarkets including Coles, Woolworths and Aldi. It covers every food category from bread and cereals to drinks and condiments, making it easy to identify healthier choices while you shop.
For personalised nutrition advice, please consult an Accredited Practising Dietitian.