Food Cent$ Diet Check - designed by Roy Price, Nutritionist and Dietitian

wholemeal or rye
white + added fibre, multigrain
white.
don't choose, left intentionally blank.

Question 4.
If you eat breakfast cereal, which one do you usually have? Look for your breakfast cereal amongst those listed below:

AUSTRALIAN BREAKFAST CEREALS	"Best" Breakfast Cereal Choices*	"Good" Breakfast Cereal Choices*	"Not Recommended" Breakfast Cereal Choices*
CRITERIA:	FAT - up to 3g per serve, SUGARS - up to 5.5g per serve, DIETARY FIBRE - 2g or greater per serve	FAT - up to 3g per serve, SUGARS - greater than 5.5g per serve, DIETARY FIBRE - 2g or greater per serve	FAT - more than 3g per serve, DIETARY FIBRE - less than 2g per serve
CEROLA:	Apricot Toasted Muesli, Light 'n Crunchy, Natural Muesli, Oat Bran Muesli	Toasted Muesli
FARMLAND:	Organic Wheat Biscuits		Tropical Muesli, Tropical Toasted Muesli with 6 fruits
GOODNESS:	Strawberry and Yoghurt Muesli, Tropical Fruit Toasted Muesli	Apple and Cinnamon Toasted Muesli
GREENS			Berry Bombs, Chocanilla Pebbles, Fruity Pebbles, Looney Tunes
KELLOGGS:	All-Bran, Bran Flakes, Extra Fibre, Guardian, Just Right, Mini Wheats Apricot/ Blackcurrant, Mini Wheats Strawberry, Mini Wheats Whole Wheat, Sultana Bran	All-Bran Fruit and Oats, Komplete Oven Baked Muesli	Boost, Coco Pops, Corn Flakes, Corn Pops, Crunchy Nut Corn Flakes, Froot Loops, Frosties, Honey Nuto's, Honey Smacks, Nutri-Grain, Oat'n Honey bake, Pop-tarts Apple Cinnamon, Pop-tarts Double Choc, Pop-tarts Strawberry, Puffed Wheat, Rice Bubbles, Special K, Sustain,
MORNING SUN:	Natural Apple and Hazelnut Muesli, Natural Peach and Pecan Muesli	Natural Apricot and Almond Muesli	Toasted Tropical Fruits Muesli
OLYMPIC			Apricot & Almond Muesli, Walnut & Mango Muesli
PURINA		Fruit 'n' Bran Flakes	Toasted Muesli
SANITARIUM:	Bran Bix, Fruity Bix Apricot/Tropical/Wild Berry, Good Start, Granose, Light 'n Tasty, Lite-bix, Unsweetened Muesli, Weet-Bix, Weet-Bix High Bran, Weet-Bix Plus Oat Bran	Natural Muesli	Corn Flakes, Golden Toasted Muesli, Granola, 'Honey Weets', Puffed Wheat, Ricies
THE OLD GRAIN MILL:	Tropical Fruit Muesli Australian Gold, Fruit & Nut Muesli		Toasted Muesli Tropical Fruit
UNCLE TOBYS:	Bran Plus, Crunchy Oat Bran with Fruit, Fruit 'n' Nut Weeties, Grinners, Lite Start, Muesli Flakes, Natural Apricot & Almond Muesli, Nut Feast, Shredded Wheat, Vita Brits, Weeties, Wheat Bites, Wheat Bites To Go Apricot, Wild Berry Wheat Bites, Rolled Oats	Fibre Plus, Instant Porridge Banana or Strawberry, Instant Porridge Plus - honey, Natural Original Swiss Formula Muesli, Sultanas 'n' WheatBran	Choc dot Crispies, Oat Flakes, Oven Baked Muesli Clusters, Rice Crispies, Sportsplus
WEIGHT WATCHERS:	Fruit & Fibre, Oats & Apple, Tropicana
WILLOW VALLEY:	Barley-O-S, Corn Bubbles, MultiBran, Oat Bran, Oat Bran with Fruit		Bubbles Rice and Oat Bran, Cocoa Bombs, Fingos Fruit & Honey, Grizzly's, Honey O's Oat & Wheat, Olympic 7am Country Fruits & Nuts, Slam Dunks

*Source: A Dietitian's Guide to Breakfast Cereals No 2. Nutrition and Dietetic Services. Blue Mountains District Anzac Memorial Hospital, Katoomba NSW 2780, Australia.

"Best" Breakfast Cereal
"Good" Breakfast Cereal
"Not Recommended" Breakfast Cereal
don't choose, left intentionally blank.

Question 5.
How often do you eat take-away foods such as fried chicken or fish, hot chips, meat pies?

rarely or never.
once or twice per week
three or four times per week
almost daily

Question 6.
What type of dairy milk do you usually use? (includes cow's and goat's milk

Question 7.
How many days a week do you have a meal with three or more different vegetables?

Question 8.
How often do you eat potato crisps, corn chips, Cheezels, Twisties or similar snacks?

rarely or never
once or twice per week
three to four times per week
almost daily

Question 9.
How often do you eat lollies, chocolates, sweetened "health bars" or sweetened muesli bars?

rarely or never.
once or twice per week.
three to four times per week .
almost daily

Question 10.
How many days per week do you eat two or more pieces of fruit?

Question 11.
How often do you eat legumes? (Includes baked beans, three bean mix, lentils, split peas, dried beans).

almost daily.
three to four times per week
once or twice a week.
rarely or never

Question 12.
How often do you use fat or oil when roasting or frying food?

Question 13.
How often do you drink sweetened cordial or cool drinks/soft drinks?

rarely or never.
once or twice per week
three to four times per week
almost daily

Question 14.
How often to you eat bought or pre-packed biscuits and cakes?

rarely or never.
once or twice per week.
three to four times per week.
almost daily

Question 15.
When shopping, how often do you choose low salt or salt-reduced products?

Your score explained.
15 to 30
Congratulations!! A score of 15 indicates that your food choices are excellent in every case. A score between 15 and 30 indicates that you chose the second, third and possibly forth answer for some of the questions. The first choice is excellent, the second choice is good but the 3rd or 4th choice (if available) indicates that your diet could be improved in this area. Go back over the questions, take note of where you have chosen answers other than the 1st choice and use it as a guide to improving your diet.

30 to 45
A score in this range indicates that your diet could be better than what it is. The second choice is good but the 3rd or 4th choice (if available) indicates that your diet could be improved in this area. Go back over the questions, take note of where you have chosen answers other than the 1st choice and use it as a guide to improving your diet.

45 or more
A score in this range indicates that your diet is very poor and you need to look seriously at the way you eat and the choices you make. The second choice is good but the 3rd or 4th choice (if available) indicates that your diet could be improved in this area. Go back over the questions, take note of where you have chosen answers other than the 1st choice and use it as a guide to improving your diet.