April 2016

The TickShopping Guide

Here are just a few of the categories where you can find the Tick...

Vegetables and Fruit

Vegetable juiceFruit barsDried fruitFruit juice

Frozen vegetables

Grain Foods Bread

Breakfast cerealsPasta and noodlesSavoury biscuitsBaked products

Rice

Meat and Meat Alternatives

MeatPoultrySeafood

Meat alternatives

Fats and OilsVegetable oils

Edible oil spreadsBakery fats

CondimentsTable sauces

Salad dressingsRelishes and

chutneysStocks

Cooking saucesDips

Legumes, Nuts and Seeds Nuts and seeds

SpreadsNut and seed bars

Legumes

Meals Meal kits

Ready mealsRecipe concentrates

SandwichesSoups

Milk and Milk Products Milk and milk alternatives

Yoghurt and dairy dessertsCheese

Cream alternativesFrozen desserts

And here are the categories where you can find Two Ticks...

Vegetables and FruitPlain fruit

Plain vegetables

Grain Foods Wholegrain bread Breakfast cereals

Pasta and noodlesWhole grains

Milk and Milk ProductsPlain milk and milk alternatives

Yoghurt

Meat and Meat AlternativesPlain meat

PoultrySeafood

Legumes, Nuts and SeedsPlain legumes

Plain nuts and seeds

Tick and Two Ticks

Here are just a few of the categories where you can find the Tick...

This handy guide is designed to help you make healthier choices within different food categories at your supermarket. Inside you’ll find a list of all current Tick-approved products. We’ve also explained how each product meets our nutrient standards.

You can also identify core foods for a healthy diet by simply looking for the Two Ticks logo. Some foods automatically qualify for Two Ticks, such as plain fruit and vegetables, plain lean meat, and plain nuts and seeds. Other food categories have stricter criteria in place, meaning only some products qualify.

Don’t miss our meal planning guide at the back of this guide. It will quickly show you how much of each food group you should be eating* and provide answers to some frequently asked questions. If you want to learn more about the Tick programme, please visit:

Remember to look out for the Tick and Two Ticks when you’re shopping, and keep making healthier choices.

The TickShopping Guide

www.heartfoundation.org.nz/Tick

* People with health conditions or special dietary needs should consult a health professional before using the Tick as a guide to healthier eating.

VEGETABLES AND FRUIT .............................................................04Fresh fruit and vegetables 04Frozen vegetables 04Canned fruit and vegetables 05

LEGUMES AND BEANS ..................................................................05Canned legumes and beans 05Dried legumes 05

MEAT AND CHICKEN ......................................................................06Fresh plain lean meat 06Lean meat – other 06Fresh lean chicken 07Frozen chicken 07Canned chicken 07

SEAFOOD ............................................................................................07Fresh seafood 07Marinated seafood 08Frozen seafood 08Canned seafood 08

MEAT ALTERNATIVES ....................................................................08

DAIRY PRODUCTS .......................................................................... 09Plain milk 09Evaporated milk 09Yoghurt and dairy food 10Cheese 10

RICE .........................................................................................................11

PASTA ......................................................................................................11Fresh filled pasta 11Convenience pasta 11

BREAD AND FLAT BREAD ............................................................ 12

GRAINS .................................................................................................. 12Breakfast cereals 13Hot cereals 13Plain grains 13

Contents

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BAKING PRODUCTS .........................................................................14Pastry 14Flour 14

SPREADS, OILS AND DIPS ............................................................14Spreads 14Oils 15Dips 15

CONVENIENCE FOODS ..................................................................16Soups 16Ready meals 16Pizza and bread-based foods 16Pies 17Cooking sauces 17

CONDIMENTS ...................................................................................... 17Salad dressing and mayonnaise 17

GRAVY .................................................................................................... 18

DRINKS .................................................................................................. 18Flavoured milk 18Fruit juice 18Vegetable juice 19

HEALTHIER SNACKS ........................................................................19Dried fruit 19Nuts and seeds 19Nut and seed bars 20Biscuits – savoury 20

DESSERTS ............................................................................................20Fruit-based 20Dairy-based 20Fruit pies 20

FURTHER INFORMATION ............................................................. 22Tick meal planning guide 22Healthy Heart visual guide 24

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Vegetables and fruit

Getting your 5+ A Day is easy! Packed full of nutrients and fibre, vegetables and fruit should be part of every meal – whether you’re adding peaches to your breakfast or whipping up a stir-fry from fresh or frozen vegetables. Fresh fruit or chopped raw vegetables (such as carrot or celery) also make for a wholesome snack on the go.

Vegetables and fresh fruitAll fresh fruit and vegetables qualify for both Tick and Two Ticks. Look out for the Two Ticks and 5+ A Day dual logo on your fresh produce at the supermarket.

Tick Tip – Add colour to every meal by incorporating a variety of fruit and vegetables.

Frozen vegetablesPAMS Sweet Corn Cobs, Whole Kernel Corn, Straight Cut Fries, Chunky Cut Fries, Crinkle Cut Fries, Steak Cut Fries, Crunchy Wedges Frozen – Asian Stirfry, Baby Beans, Baby Peas, Broccoli & Cauliflower, Chunky Veges, Classic Stirfry, Garden Peas, Minted Peas, Mixed Veges, Oriental Stirfry, Sliced Beans

MCCAIN Healthy Choice – Straight Cut

WATTIE’S Jacket Wedges, Chunky Cut Chips, Super Oven Fries

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Canned fruit and vegetablesPAMS Creamed Corn, Whole Corn Kernels, Apple Sauce, Sliced Peaches in Juice, Halved Apricots in Juice, Fruit Salad in Natural Juice, Pineapple Crushed in Juice, Pineapple Pieces in Juice, Pineapple Slices in Juice

Tomatoes – Tomato Puree, Italian Diced Tomatoes in Juice with Basil & Oregano, Italian Diced Tomatoes in Juice, Italian Diced Tomatoes in Juice with Capsicum & Onion, Italian Whole Peeled Tomatoes in Juice

Legumes and beans

Bulk up your meals with dried or canned legumes. Look out for both Tick logos on pack, as these tasty and affordable pulses are a perfect way to add fibre and protein to a meal. Add some chickpeas, beans or lentils to your favourite salad or into a hearty soup or casserole during those colder months. Canned legumes with the Two Ticks logo have less than 120mg of sodium per 100g (equivalent to less than 0.3g of salt per 100g).

Tick Tip – If you are vegetarian or vegan, replace meat with beans, legumes, nuts, and seeds, which are also protein-rich. Canned products can help make a quick meal complete.

Canned legumes and beansCRAIG’S Lentils, Chickpeas, Four Bean Mix

PAMS Four Bean Mix, Red Kidney Beans

HEINZ WATTIE’S Lentils in Spring Water, Chickpeas in Spring Water, Red Kidney Beans in Spring Water, Four Bean Mix in Spring Water, Black Beans in Springwater

Dried legumesPAMS Split Green Peas, Split Red Lentils, Split Yellow Peas

MCKENZIE’S Borlotti Beans, Chick Peas, Dried Peas, Green Split Peas, Italian Soup Mix, Red Kidney Beans, Red Lentils, Soup Mix, Whole Green Lentils, Yellow Split Peas 5

Make sure you choose lean meat (beef, lamb, pork or venison) and chicken carrying either of the Tick logos. Although these products may seem slightly more expensive, the criteria for ‘plain lean meat’ requires that all visible fat is trimmed within 5mm and meat contains less than 4% saturated fat, so you get more for your money, with little or no waste.

There are also healthier cuts of processed or marinated meat that can be found with the Tick, including sausages, patties, and frozen and canned chicken, which all contain less than 3% saturated fat.

Fresh plain lean meatQUALITY MARK LEAN BEEF CUTS Blade Steak, Bolar Roast, Chuck Steak, Cross Cut Steak, Eye Fillet, Flank Skirt Steak, Flat Iron Steak, Minute Steak, Premium Mince, Rump Steak, Shin Steak, Topside Roast, Topside Steak, Trimmed Sirloin/ Porterhouse Steak, Tripe, Wiener Schnitzel

Silver Fern Farms Flat Iron Steak, Medallions, Reserve Roast, Stir-Fry, Tenderloin Eye Fillet

QUALITY MARK LEAN LAMB CUTS Carvery Leg, Cutlets, Kidney, Lean Mince, Leg, Liver/Lamb’s Fry, Rack, Schnitzel, Shanks/Knuckles, Silverside, Sweetbread, Tenderloin, Topside

Silver Fern Farms Leg Roast, Loin Fillets, Medallions, Rumps, Steaks, Stir-Fry

SILVER FERN FARMS VENISON Roast, Diced, Medallions, Mince, Stir-Fry, Steaks

PERFECT PORK Schnitzel, Sirloin Roast, Sirloin Steak

Tick Tip – Meat is a great source of haem iron, which is more easily absorbed than the non-haem iron found in plant foods.

Meat and chicken

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Lean meat - otherANGEL BAY Gourmet Lite – Burger Patties

Fresh lean chickenTEGEL Lean & Lite Fresh Chicken – Skinless Boneless Breast, Skinless Boneless Thigh, Mince, Schnitzel, Tenderloins, Stir Fry

Frozen chickenINGHAM Chicken Tenders – Original Chicken Nuggets – Tempura Chicken Schnitzel – Panko Crumb

PAMS Tempura Chicken Nuggets,

TEGEL Chicken Nuggets – Battered, Crumbed, Zoo Animal

WAITOA FREE RANGE Original Tenders, Tempura Nuggets, Chicken Tenders – Ancient Grains Gluten Free Tenders – Lemon Pepper Gluten Free Tenders – Original

Canned chickenWATTIE’S CHICKEN Smoked, in Springwater, Shredded – with Light Mayo, with Sweet Chilli

Choose fish products from the Tick family, as they have met our strict sodium criteria. Try to incorporate fish into your meals at least once or twice a week. If you can’t afford to buy fresh, there are now plenty of other Tick approved alternatives for you to choose from, whether you prefer canned, frozen or crumbed. Fresh and plain canned fish products that meet our Tick criteria for saturated fat and sodium can be eligible for Two Ticks.

Seafood

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Tick Tip – Fish is naturally high in omega 3 oil and a good source of protein.

Fresh seafoodREGAL SALMON Fresh Cuts – Salmon Loins, Salmon Stirfry

Marinated seafoodHAIRY MUSSELS Wild Smoke – Hot Lips, Naturally Natural, Wild Garlic, Marinated Mussels

Frozen seafoodBIRDS EYE Oven Bake Fish – Original, Lemon, Lemon Pepper, Herb & Garlic, Lightly Battered, Fish Fingers

CAPTAIN’S CHOICE Crumbed Fish Portions, Lemon Pepper Fish Portions

SEALORD Fish Fingers – Classic Crumb, Oat Crumb

Canned seafoodPAMS Sardines – In Olive Oil, In Soya Oil, In Springwater

Flavoured Tuna – Lemon Pepper, Smoked, Sweet Thai Chilli, Lite Lemon Pepper, Lite Smoked, Lite Tomato & Basil

Tuna Chunks – In Spring Water, In Olive Oil, Pole & Line Tuna Chunks in Spring Water

Salmon - Pink Salmon

If you feel like whipping up a quick vegetarian option, Quorn has now launched several products in New Zealand and is the only vegetarian meat alternative in the Tick programme.

Tick Tip – Why not try having a meat-free meal once a week to expand your cooking knowledge. Check out our website for more vegetarian inspiration.

Meat alternatives

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Meat alternatives

QUORN Quorn – Mince, Pieces, Meat Style Balls

In order for a milk or yoghurt product to be registered in the Tick programme, it must meet our strict saturated fat, calcium and energy criteria.

Plain low-fat varieties of milk are eligible for Two Ticks, along with low-fat yoghurts that have less than 11% sugar.

The Tick sets strict limits on saturated fat and sodium content in Tick approved cheese. It also encourages food companies to increase the level of calcium in their products.NB: For flavoured milk, see the Drinks category

Plain milkANCHOR Lite Blue, Trim, Protein+, Calci+, Trim Long Life Milk, Trim Milk Powder, Milk for Schools

PAMS Slim, UHT Slim, Lite, Extra Slim, Calci Smart, Skim Milk Powder

SUN LATTE Milk

Lactose-free milkANCHOR Zero Lacto Trim Milk

PAMS Regular Soy Milk, Low Fat Soy Milk

Tick Tip – Including low-fat dairy products in your diet each day will help you get the calcium you need. If you struggle to digest lactose, there are some Tick approved alternatives that are enriched with calcium too.

Milk and milk products

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Yoghurt and dairy foodANCHOR CalciYum – Caramel, Strawberry, Original Chocolate, Wicked Chocolate, Favourites pack (milk choc, ban, straw), Triple Delight pack (van custard, berry, cookies & cream), Tripalicious pack (ban, milk choc, caramel)

FRESH ‘N FRUITY LITE Vanilla Dream, Berry Burst, Passion Tango, Wildly Berry, Strawberry, Mango Passion Punch

MEADOW FRESH Dora the Explorer Chocolate, Thomas & Friends Custard Express Live Lite – Passion Mango Calci Strong – Chocolate Bomb, Caramel Chaos & Raspberry Burst pack

SLIMMERS CHOICE Plain Yoghurt

CheeseANCHOR Cottage Cheese – Chives, Original, Light

KRAFT Philadelphia – Extra Light Cream Cheese

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RicePAMS Rice – Brown, Jasmine, Parboiled, Short Grain, Long Grain

UNCLE BEN’S EXPRESS Rice – Brown, Savoury Chicken Flavour, Chinese Style, Long Grain Wild Rice, Mushroom Rice, Thai Sweet Chilli, Long Grain, Pilau, Golden Vegetable, Tomato and Basil, Mexican Style, Chicken Flavour, Special Fried Rice, Egg Fried Rice, Vegetable Pilau

Rice is a staple, budget-friendly carbohydrate for many families. Team rice up with a large serving of steamed vegetables or salad, and a piece of grilled Tick approved meat, for a tasty and wholesome meal.

Tick Tip – One serving of rice should make up no more than a quarter of your meal. Instead of white rice, enjoy the nutty texture of brown rice when possible.

Rice

Pasta

The Tick programme sets limits on saturated fat, trans fat and sodium in Tick approved pasta products. This keeps fat and salt levels to a minimum. Combine one of these pasta varieties with a Tick approved cooking sauce, lean meat, vegetables and fresh herbs for a hearty meal.

Fresh filled pastaPAMS Chicken & Herb Tortellini

Convenience pastaCONTINENTAL PASTA & SAUCE Alfredo, Cheese & Black Pepper, Chicken & Mushroom, Creamy Bacon Carbonara, Four Cheeses, Lite Creamy Bacon Carbonara, Macaroni Cheese

WATTIE’S Lite Spaghetti11

Bread is one of the largest contributors of salt in our diet. Bread products with the Tick contain no more than 400mg of sodium per 100g (equivalent to less than 1g salt per 100g). A bread product also needs to have a fibre content of at least 4% before it can be accepted into the Tick programme.

Tick Tip – Whole grains are richer in fibre and nutrients than refined grains. Include whole grain choices of breads and cereals where possible.

Bread and flat breadPAMS Naan Bread – Garlic, Indian Style Panini – Italian Style Wheatmeal Wraps – Mediterranean Style White Wraps – Mediterranean Style Spinach Wraps

YARROWS DUTCH MILL Mixed Grain – Sandwich Slice, Toast Slice Soy & Linseed– Sandwich Slice, Toast Slice

Starting the day with a good breakfast is one of the best things you can do for you and your family. By choosing a breakfast cereal or porridge with either of the Tick logos, you will be getting at least 2g of fibre per serving.

What’s more, a cereal with Two Ticks contains no more than 15% sugar. Try adding some Tick approved yoghurt and sliced fruit to your breakfast and you should be satisfied until lunchtime!

Tick Tip – Fibre aids digestion and helps to keep you fuller for longer.

d

Bread

Grains

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Breakfast cerealsALISON HOLST Natural Harvest, Rise & Shine

HUBBARDS Fruitful Lite, Berry Berry Lite, Bran & Berries, Bran & Nuts, Bran & Sultana Light & Right – Apricot, Berry, Feijoa & Honey

PAMS Light & Fruity – Apricot Fruit, Mixed Berry, Tropical Wheat Biskits

GRANPA BB’S Lite Toasted Muesli

UNCLE TOBYS Fruity Bites - Wildberry Oat Crisp Almond

Hot cerealsHARRAWAYS Oat Singles – Apple, Sultana & Cinnamon, Steel Cut Oats, Fruity Combo, Kiwi Favourites, Variety Pack, Honey & Golden Syrup Fruit Harvest Tropical Fruit Porridge

PAMS Instant Oats – Brown Sugar & Honey, Cranberry & Apple, Mixed Flavours

UNCLE TOBYS Quick Sachets – Classics Variety Pack, Fruit Variety Pack, Creamy Honey, Brown Sugar & Cinnamon, Creamy Vanilla, Honey and Banana Flavour

Plain grainsHARRAWAYS Oat Singles, Organic Oats, Rolled Oats, Scotch Oats, Steel Cut Oats

PAMS Instant Oats Sachets Original, Rolled Oats, Wholegrain Oats, Creamy Porridge, Pearl Barley

MCKENZIE’S Pearl Barley

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Tick approved margarine comes from plant-based oil, such as canola, olive and avocado, which are high in polyunsaturated and monounsaturated oils – the good types of fats! In order to get the Tick, spreads and oils must have less than 1% trans fat. They also contain far less saturated fat than butter.

To earn the Tick, dips need to have no more than 5% saturated fat and less than 1g of salt (400mg sodium) per 100g.

Tick Tip – Pair a Tick approved dip with some crunchy carrots and chopped celery for a well-balanced snack.

SpreadsBERTOLLI Olivio – Classico Spread, Lite Spread

COUNTRY SOFT Dairy Blend – Lite, Original

FLORA Light Spread, Salt Reduced Spread, Ultra Light Spread, Canola Spread, Buttery Spread

FLORA PRO-ACTIV Spread, Light Spread, Ultra Light Spread, Buttery

GOLD’N CANOLA Spread, Lite Spread

MEADOWLEA Original, Heartplus Lite, Heartplus Buttery, Buttery, Buttery Whipped, Canola Spread, Lite Spread, Reduced Salt Spread

Have fun in the kitchen and create your very own pizza bread or quiche using some Tick approved baking products, seasonal vegetables and herbs.

PastryEDMONDS Filo Pastry

FlourPAMS Wholemeal Flour

Baking products

Spreads, oils and dips

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MOTHER EARTH Crunchy Peanut Butter,

OLIVANI Spread, Lite Spread, Avocado Spread

OLIVITE Olive Oil Lite Spread, Olive Oil Spread

PAMS Canola Spread, Lite Canola Spread

Oils100% KIWI Extra Virgin Olive Oil, Extra Virgin Olive Oil Spray

AMCO Canola Oil, Soya Oil

DELMAINE OLIVE OIL Extra Virgin

DOT’S COOKING SPRAY Canola Oil

OLIVANI Olive Oil Pure, Extra Light Olive Oil, Extra Virgin Olive Oil

PAMS Canola Oil, Peanut Oil, Soya Oil, Salad & Cooking Oil, Sunflower Oil

GROVE Extra Virgin Avocado Oil, Garlic Infused Avocado Oil, Lime Infused Avocado Oil, Chilli Infused Avocado Oil, Lemon Pepper Infused Avocado Oil, Organic Avocado Oil

DipsJUST HUMMUS Roasted Carrot & Honey, Roasted Kumara & Butternut, Garlic & Lemon, Beetroot & Roasted Garlic, Vine-Ripened Tomato, Basil and Spinach

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Tick approved soups, cooking sauces and ready meals are a no-fuss approach to cooking. To ensure you’re purchasing a healthier choice, look for ready meals with the Tick, because they’ve been tested to meet our energy, salt and saturated fat criteria. We also look for moderate levels of protein, fibre and vegetable content before a product can register with the Tick.

To carry the Tick, pies and pizzas must have no more than 5% saturated fat. Although tasty and easy to prepare, these should only be eaten in moderation.

SoupsCAMPBELL’S Country Ladle – Butternut Pumpkin, Rich & Creamy Pumpkin, Creamy Chicken, Chicken & Sweetcorn, Chicken Noodle, Roast Chicken & Winter Veg, Farmhouse Vegetable, Potato & Leek

Ready mealsMCCAIN Healthy Choice – Beef Lasagne, Beef Florentine, Spinach Ricotta Ravioli

PAMS Snack Meals – Butter Chicken, Cottage Pie, Macaroni Cheese, Lasagne Stirfry – Vege & Beef, Vege & Chicken

WATTIE’S Meal Sensations – Alfredo Chicken Penne, Creamy Garlic Chicken, Honey Soy Chicken, Creamy Pesto Chicken Penne, Beef and Vegetable Stockpot

Pizza and bread-based foodsGOOD TIME Monty – Mince

HOT BITES Murphies, Hawaiian Pizza, Volcanoes, Toasty Pies

MCCAIN Pizza Singles – Supreme, Ham & Pineapple

Tick Tip – When you’re tight on time, pair a Tick approved soup with a drained can of Tick approved lentils for a nutritious lunch.

Convenience foods

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PiesGOOD TIME Metro Pies – Choice of 5 Savoury Pies Mini Metros – Choice of 3 Savoury Pies

HOT BITES Toasty Pies – Hawaiian

Cooking saucesKAN TONG Sweet & Sour Stir-Fry Sauce, Pineapple Sweet & Sour Stir-Fry Sauce

LEGGO’S Sugo di Pomodoro – Classic Tomato Premium Cooking Sauce, Italian Herbs with Basil Premium Cooking Sauce

DOLMIO EXTRA Bolognese Pasta Sauce, Capsicum & Garlic Pasta Sauce, Four Cheese Pasta Sauce, Garden Vegetables Pasta Sauce, Garlic Pasta Sauce, Italian Herbs Pasta Sauce, Mushroom Pasta Sauce, Red Wine & Italian Herbs Pasta Sauce, Spicy Peppers Pasta Sauce, Tomato Onion & Roast Garlic Pasta Sauce

PAMS Salsa Pomodoro Pasta Sauce

Dress up a healthy salad with a drizzle of a Tick approved salad dressing or mayonnaise. ETA Light & Free gives you a great range to choose from.

Salad dressing and mayonnaiseETA LITE & FREE French, Italian, Feta & Garlic, Honey Mustard, Mayonnaise, Balsamic Vinaigrette Infused with Roasted Garlic, Chilli & Lime dressing

Tomato SauceWATTIE’S LITE Tomato Sauce

Condiments

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For a flavoured milk to become Tick approved, it must meet strict criteria for saturated fat (per 100mL) and energy content (kilojoules per serve and per 100mL). An energy criteria helps limit levels of sugar and fat. Dairy-based drinks also need to have a minimum level of calcium to get the Tick.

Tick approved juices need to be made up of a minimum of 98% fruit or vegetable juice.

Flavoured milkCALCIYUM Banana, Strawberry CalciYum UHT – Banana, Chocolate, Strawberry

PRIMO Banana, Chocolate, Lime, Strawberry, Cookies ‘n Cream

Fruit juiceJUICIES Frozen Fruit Juice Bars – Apple, Combo, Orange, Organic Apple, Tropical, Wildberry, Cola, Lemonade

By purchasing a Tick approved gravy you will be using a healthier alternative without compromising on flavour. Our strict sodium criteria encourages food companies to reduce the salt content of their products.

GravyBISTO Lamb and Rosemary Gravy, Reduced Salt Traditional Gravy, Roast Chicken with Herbs Gravy

Gravy

Drinks

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Vegetable juiceV8 Vegetable Juice – Low Sodium, Original

Plain nuts and seeds are eligible for Two Ticks. Reach for these or a Tick approved snack when you’re feeling peckish.

In order for a nut and seed or cereal bar to get the Tick, nutrient levels of sodium, energy, saturated and trans fat must not exceed the Tick’s strict nutrition standards. What’s more, each bar needs to have at least 1.5g of fibre per serve.

Tick Tip – Plain nuts and seeds make a tasty and portable afternoon snack, when on the go.

Nuts and seedsMOTHER EARTH Brazils, Walnuts, Batch Roasted Almonds, Batch Roasted Cashews, Deluxe Mix (Natural)

VALUE PACK Pumpkin Seeds, Natural Almonds, Sunflower Seeds,

PAMS Natural Deluxe Mix

Healthier snacks

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Nut and seed barsNOURISH Almond and Honey, Hazelnut and Cocoa Nut

Biscuits - savouryHUNTLEY & PALMERS Reduced Fat Crackers

Treat yourself occasionally with a Tick approved dessert. Energy limits are set on all Tick approved dessert products to encourage food companies to lower the levels of sugar and fat. Dairy-based desserts must contain at least 10% of the Recommended Daily Intake (RDI) of calcium to get the Tick.

Fruit-basedPOPSICLE Tropical Fruity Popsicle – Multipack Fruit-based

Dairy-basedMARVELS LITE Vanilla Ice Cream

MUCH MOORE Mini Calci Licks, Mini Yoghurt Licks, Strawberry Frozen Yoghurt

MOOSIES Milk Freeze – Blue Moon, Chocolate, Lime, Strawberry

MINI MOOSIES Milk Freeze – Chocolate, Strawberry

POPSICLE – Banana Blast, Berry Smash, Milkshake Mixed Minis

TIP TOP Light – Vanilla Ice Cream

Fruit piesHOT BITES Apple Pie

Desserts

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See how easy it is to incorporate healthier choices into your day by using the meal ideas below. You will see an asterisk next to all our Tick approved products that can be found within this guide.

NB: If you have a health condition or special dietary needs, you should consult a health professional before using the Tick as a guide to healthier eating.

Breakfast

Option One – Cereal/porridge

One serve of breakfast cereal* or porridge* (refer to pack for serving size), ½ cup reduced-fat milk*, 1 serving of chopped fresh* or canned fruit*, and a sprinkle of pumpkin seeds*.

(1 serve of fruit is the equivalent to 1 apple, 1 small banana, ½ cup of canned peaches drained or ½ cup of frozen berries).

Option Two – Fruit smoothie and poached egg on toast Blend 1 cup reduced-fat milk*, ½ cup low-fat yoghurt*,

½ frozen banana*, ½ cup of another fruit* (e.g. canned peaches, sliced pear or frozen berries) and a handful of leafy greens (e.g. spinach) till smooth. Pour into serving glass.

Toast 1 slice of wholegrain bread*. Top with ½ tsp of plant based spread* and 1 poached egg.

Lunch

Option One – Sandwich 2 slices of wholegrain bread* or wholegrain wrap*

1 small tin of sardines* or shredded chicken*, or a mashed egg *

Fresh vegetable* filings of your choice (e.g. tomato, lettuce, carrot, beetroot, or cucumber)

2 tbsp cottage cheese* or 1tbsp of hummus* or 1 tsp salad dressing*.

Option Two – Easy rice salad Mix together 1 serve microwave or cooked brown rice*

(refer to pack for serving size) with

Tick mealplanning guide

22

¾ cup chickpeas, beans or lentils in springwater* (drained),

1 cup baby spinach or salad greens*, snow peas*, cherry tomatoes*, and

Sprinkle of unsalted nuts* and/or seeds* with

1 tbsp vinaigrette*.

DinnerOption One – Stir-fry

100g of lean meat*, chicken*, fish*, or Quorn Pieces* sliced and stir-fried in canola oil* with

1 cup of cooked rice* or noodles

2-3 servings of frozen mixed vegetables*

2 tsp sweet chilli sauce and squeeze of lemon juice

(1 serve of vegetables is equivalent to ½ a cup of chopped vegetables).

Option Two – Roast vegetables 1 cup chopped root vegetables* (e.g. kumara, pumpkin,

carrot, potato) roasted in 1 tsp olive oil*, chopped garlic and rosemary

1 fillet of crumbed fish* or serve of chicken tenders* or serve of Quorn Meat-Style Balls*

1 cup of salad greens* with chopped tomato*, cucumber*, ¼ avocado* and 1 tsp salad dressing*.

Dessert

Limit this type of meal to less than three times a week.

Option One – Fruit and yoghurt 1 serving of low-fat yoghurt* or ice-cream* (refer to pack

for serving size) with ½ cup fresh or canned fruit*.

Option Two – Baked apples 1 apple* sliced and baked with a squeeze of fresh lemon

juice* and sprinkle of cinnamon, covered with ¼ cup rolled oats*. Serve warm with low-fat yoghurt*.

Snack ideas

Limit snacks to two or three times a day.

Small handful of unsalted nuts*

1 serve raw fruit* and vegetables*

150g pottle of low-fat yoghurt*

1 serve crackers* (refer to pack for serving size) topped with sliced tomato* and freshly cracked pepper

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Healthy Heartvisual food guide

Cut baCk on junk foods, takeaways & foods or drinks high in sugar, s

alt or s

atura

ted &

tran

s fat

s

milk, yoghurt, cheese

use some oils, nuts

fish, meat, chicken, legumes, eggs

eat mostvegetables & fruit

reduced fat

lean & skinless

a variety of colours

eat somebread, cereals, grains, starchy vegetables wholegrain & high-fibre

The Healthy Heart is a simple tool that shows heart-healthy proportions of foods to eat over a day. You can use it to guide what you put in your shopping trolley and help with the meals you put together over a day.

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Healthy Heart

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Tick Shopping Guide, April 2016 ISBN 978-1-927263-53-2 (print) ISBN 978-1-927263-54-9 (pdf)

Tick helps you identify a healthier choice within that food category.

Two Ticks helps you easily identify core foods for a healthy diet.

Two Ticks is the newest member of the Tick family and celebrates the evolution of the Tick programme. Two Ticks is a new tier designed to make it even easier and quicker for you to identify the core foods for a healthy diet.

Two Ticks

Find out more by visiting

heartfoundation.org.nz/twoticks