Too much fibre will do no harm. A diet high in fibre is highly recommended. The benefits of having a high fibre are many. The important ones are that a high fibre diet protects against colon cancer, better sugar control in diabetics, reduces blood cholesterol, and controls weight.Papua New are abundant with foods high in fibre. The choice is not so easy in a supermarket. When shopping, foods such as bread, cereals and other products containing more than 5% of dietary fibre sho
Trying to read food labels while shopping can be time-consuming and difficult. As with all guidelines, there are exceptions. Some foods may not include any be excluded using the guidelines yet they may be considered a healthy choice by other standards. Exercise your own discretion when making choices. The key points to remember are:
- Check the nutritional panel for amounts of fat, sugars, sodium and fibre.
- Compare different products ‘per 100 g’.
- Check the ingredients listed on the nutritional panel is listed in decreasing order so look for products with sources of fat and sugar lower down on the list.
- Be aware about hidden fats (shortening, lard, tallow, coconut oil and palm oil) added sugars (glucose, sucrose, syrups, molasses and modified carbohydrate) and hidden salt (monosodium glutamate, meat and vegetable extracts, baking powder, sodium bicarbonate and stock cubes.
Below is a table that can be used as a quick guide. Remember to look at the ‘per 100 g’ column, not the ‘per serve’ column.
Aim for less than 10 g per 100g
Milk and yoghurt, aim for less than 2 g per 100g
Oils and margarines are all high in total fat (more than 10 g per 100g) so choose polyunsaturated and monounsaturated
Aim for low as possible
Aim for low as possible; margarines with less than 1 g per 100g
|Carbohydrates (sugars)||Aim for less than 10 g per 100g
For foods containing fruits aim for less than 25 g per 100g
|Dietary fibre||For breads and cereals aim for more than 5g per 100g|
|Sodium (salt)||Aim for less than 400mg per 100g. If possible less than 120mg per 100g. Look for ‘No salt added’, ‘Salt reduced’, or ‘Low salt’ labels.|