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BEST CEREAL OPTIONS:The amount listed is equal to approximately 1 carbohydrate exchange*(15g) unless otherwise stated.§ Gluten free optionCereals in bold have been tested and found to have a low glycemic index (GI).KELLOGG’SFREEDOM FOODSBE NATURALSultana Bran or Bran Extra (1/3C)Free From Gluten Rice Flakes(1/3C)§Cereal Pink Lady Apple & FlameRaisin (1/2C)Free From Gluten Rice puffs(1/2C)§Manuka Honey & Spice Clusterswith Flakes (1/2C)Ancient Grains Gluten Free Muesli(1/4C)§5 Wholegrain Flakes (1/2C)Sultana Bran Buds (1/2C)Sustain (1/3C)Guardian (1/2C)Special K Advantage (2/3C)Crunchola Berries and Vanilla(1/4C)Special K Oats and Honey (1/3C)Porridge Golden Honey andGrains (1/4C)Berry Good Morning (1/2C) §Special K Forest Berries (2/3C)Maple crunch (1/3C) Special K Nourish all varieties(1/2C)CARMAN’SHoney Roasted Nut Porridge(3/4 sachet)Special K Fruit and Nut (1/2C)GOODNESS SUPERFOODSSpecial K Original (1/2C)Digestive 1st (1/3C)Traditional Australian Super Oats(1/3C)Just Right (1/3C)Protein 1st (1/3C)Fruit & Seed Porridge (3/4 sachet)Barely Oats 1st- traditional(1/2C)All-Bran Wheat Flakes (2/3C)All-Bran Honey Almond (1/2C)Barely Oats 1st- quick oats(1/2C)All-Bran Original (1/2C)Barley Clusters with cashews,macadamias and cranberries(1/4C)All-Bran High Fibre MuesliCranberry & Pink Lady Apple withPepita Seeds (1/3C)All-Bran High Fibre MuesliSummer Fruits with Pepita Seeds(1/3C)Rolled Oats (1/4C)Quick Oats (1/4C)All varieties of Muesli (1/4 C)SANITARIUMWeet-bix Original and Organic(1 ½ biscuits)All-Bran Apple Flavoured Crunch(1/3C)Weet-bix Multigrain (1 biscuit)Mini Wheats (Little bites original)(1/2C)Weet-bix Bites – all varietiesexcept Banana Blast (1/3C)Multigrain Rice Bubbles (2/3C)Light n Tasty Berry (1/3C)Light 'n' Tasty (Macadamia &Honey) (1/2C)WEIGHT WATCHERSCereal Puffed Wheat (3/4C)Fruit & Fibre tropical (1/3C)diabetesnsw.com.auLOWANGranola Vanilla & Almond (1/4C) 1300 342 238 WOOLWORTHSSwiss Bircher Muesli (1/4C)Great Start, Bran and Sultanas(1/4C)Rolled Oats (1/4C)Great Start Berry (1/3C)Great Start Original (1/3C)See over for more information customerservice@diabetesnsw.com.au
UNCLE TOBY’SDICK SMITHOat Brits (1 biscuits)Bush Foods Breakfast (1/3C)Oats Quick (1/3C)Vita Brits (Original) (1 ½ biscuits)MORNING SUNVita Brits Weeties (1/2C)Natural Style Muesli (Peach andPecan) (1/3C)Shredded Wheat (1 ½ biscuit)Fruity Bites Wildberry (1/3C)Plus all varieties (1/2C)Natural Style Muesli (Fat FreeFruit muesli) (1/4C)Oat Crisp Almond (1/2C)Natural Style Muesli (Apricotand Almond) (1/3C)Oat Crisp Hazelnut & Strawberry(1/2C)VOGEL’SOat Crisp Blueberry & Vanilla(1/2C)Oat Flakes (1/2C)Ultra Bran Soy & Linseed (1/2C)Natural Style Swiss Muesli (1/4C)COLESHealthwise For Heart &Circulatory System (1/2C)Right Start (1/3C)Low Fat Muesli (1/4C)Cheerios 4 wholegrain (original)(1/2)Oat Clusters Cranberries andBlueberries (1/3C)Cheerios Honey(1/2 C)Whole Wheat Biscuits(1 ½ biscuits)Oats Multigrain (1/3C)Quick Oats Original (3/4 sachet)Quick Oats Creamy Honey (2/3sachet)Quick Oats Brown Sugar &Cinnamon (2/3 sachet)Quick Oats Hi Fibre (3/4 sachet)Smart Buy Quick Oats (1/2 C)Smart Buy Wheat Biscuits( 1 ½ biscuits)Ancient Grains Muesli(all varieties except VanillaFlavoured Oat Clusters) (1/4C)Quick Oats Golden Syrup(2/3 sachet)Oats Weightwise Original(3/4 sachet)O & G Honey, Fig & Macadamia(1/2 individual tub)O & G Apple, Cinnamon & ToastedHazelnut (1/2 individual tub)Oats Traditional (1/3C)The eligibility of each cereal was determined by the total fat, fibre and sodium content.Products listed were deemed eligible at the time of review.Brands and their products are not listed in any particular order.diabetesnsw.com.au 1300 342 238 customerservice@diabetesnsw.com.au
BEST BREAD OPTIONS:The amounts listed are carbohydrate exchanges *(Ex) per 1 average sliceor piece.§ Gluten free option note that although these products do not meet all of our nutrient criteria theyare still a good choice for those that are unable to eat glutenBreads in bold have been tested and found to have a low glycemic index (GI).BILL’S CERTIFIED ORGANICWOOLWORTHSBURGEN100% Wholemeal Sourdough (1Ex)Wholemeal (½Ex)Wholegrains & Oats (1Ex)Medium Rye Sourdough (1Ex)Multigrain (1Ex)Pumpkin Seeds (1Ex)Multigrain Sourdough (1Ex)Mixed Grain (1Ex)Fruit & Muesli (1 ½Ex)Spelt Sourdough (1Ex)Wholemeal Vitamins & Iron (1Ex)TIP TOPHi Fibre Sourdough (1Ex)White, Vitamins & Minerals (1Ex)NATURE’S FRESHBAKEHOUSE9 Grain all varieties(sandwich slice) (1Ex)Wheatmeal (1Ex)Mixed Grain (1 ½Ex)White Fibre (1Ex)Soy & Linseed (1Ex)ABOTT’S VILLAGE BAKERYWholemeal (1Ex)Farmhouse Wholemeal (1Ex)WONDER WHITECountry Grains (1 ½ Ex)High Fibre Vitamins & Minerals (1Ex)Grainy Wholemeal (1 ½Ex)High Fibre (1Ex)SCHWOB’S SWISS BAKERYSmooth Wholemeal IronSandwich (1Ex)Bread Plus – Wholegrain (1Ex)Bread Plus - Roasted Seed (1Ex)BAKERS LIFESunblest Soft Wholemeal (1Ex)Sunblest Soft Multigrain (1Ex)The One Soft White (1Ex)Breakfast Toast (1 ½Ex)GOODNESS SUPERFOODSLite White Soft Wrap (1 ½Ex)Smart Buy Wholemeal (1Ex)Golden Wholemeal Bread Mix(2Ex)Simply Gluten Free Wrap (1 ½Ex)§ Wholemeal (1Ex)WATTLE VALLEYLAUCKELite White Wraps (1 ½ Ex)FAMILY PITAThe One Omega3 DHA (1Ex)COLESWhite Hi Fibre (1Ex)Wholemeal (1Ex)The One Wholemeal (1Ex)German Grain Bread Mix (2Ex)Wholemeal Bread Mix (2Ex)DOVEDALEVITASTICMultiseed Chia Bread (1Ex) ᴓ Barley Wrap (1/2 Ex)Pocket Pita Hi-Fibre (1 ½Ex)HELGA’SBURGENSorj-Wholemeal (1Ex)Helga’s Wholemeal Grain (1Ex)Wholegrains & Oats (1Ex)Sorj-Rye (1Ex)COUNTRY LIFEPumpkin Seeds (1Ex)Khobz Wholemeal Lite (3 ½ Ex)Gluten Free Multigrain ᴓ (1Ex)Fruit & Muesli (1 ½Ex)Munchables Mini Pita Pocket (½ Ex)Low GI White § (1Ex)VIVASmooth Wholemeal (1Ex)High Fibre White (1Ex)The eligibility of each bread was determined by the total fat, fibre and sodium content.Products listed were deemed eligible at the time of review.Brands and their products are not listed in any particular order.diabetesnsw.com.au 1300 342 238 customerservice@diabetesnsw.com.au
BEST BISCUIT OPTIONS:The amount listed is equal to approximately 1 carbohydrate exchange* (15g).§ Gluten free optionCereals in bold have been tested and found to have a low glycemic index (GI).SAVOURY BISCUITSNATURALLY GOODREAL FOODSORGRANKasha Toasted Buckwheat(4 biscuits) §Corn thins original (4 biscuits) §WOOLWORTHSSoy & Linseed Corn Thin(4 biscuits) §Essential Fibre Crispibread(4 biscuits) §DAMORAThin Rice and Corn Cake(3 biscuits)Thin Rice Cake (3 biscuits)SUNRICERice and Corn Thin (4 biscuits) ᴓOriginal Thin Rice Cake(4 biscuits) ᴓSAKATAWholegrain Original Rice Cracker(11 biscuits) §COLESSeeds and Grains Brown RiceCracker (10 biscuits) §RYVITASesame Rye Crispbread (3biscuits)Cracked Pepper and Olive oilBrown Rice Crackers (12 biscuits)Multigrain Corn Thin (4 biscuits) §Sea Salt Brown rice crackers(12 biscuits)Sour Cream and Chives Corn Thin(3 biscuits) §Multigrain Brown Rice Crackers(12 biscuits)Tasty Cheese Corn Thin (3biscuits) §Black Sesame Brown RiceCrackers (12 biscuits)SWEET BISCUITSARNOTTSVita-Weat 9 grain Crispbread(4 biscuits)ARNOTTSSnack right Sultana Fruit Slice(2 biscuits)Vita-Weat Cracked PepperCrispibread (4 biscuits)PURE HARVESTNatural Rice Cake (2 biscuits) §Organic Rice Cake (2 biscuits) §Multigrain Crispbread (2 biscuits)Original Crackerbread (2 biscuits)The eligibility of each biscuit was determined by the total fat, fibre and sodium content.Products listed were deemed eligible at the time of review.Brands and their products are not listed in any particular order.diabetesnsw.com.au 1300 342 238 customerservice@diabetesnsw.com.au
BEST YOGHURT OPTIONS:The amount listed is equal to approximately 1 carbohydrate exchange*(15g), please note this may not be the portion it is sold as.All yoghurts generally have a low glycemic index (GI).NATURAL YOGHURTSYOPLAITALTERNATIVELY SWEETENEDYOGHURTS (DIET)LOW FAT YOGHURTS(SUGAR ADDED)Yoplus, Natural (200g)NESTLESOYLIFESoleil Diet – All varieties (300g)99% Fat Free – All varieties (100g)Soleil Greek – All varieties (250g)JALNAYOPLAITFat Free, Natural (200g)A2 Low Fat Natural (215g)TAMAR VALLEYTAMAR VALLEYBon Appetite Raspberry (140g)Greek, No Added Sugar – Allvarieties except plain (200g)98% Fat Free (100g)JALNAYOPLAITNo Fat, Natural (200g)Formé, No fat (260g)VAALIALOW FAT YOGHURTS(SUGAR ADDED)Low Fat, Natural (150g)CHOBANICHOBANI0% Fat Greek, Strawberry (125g)0% Fat Greek, Plain (360g)0% Fat Greek, Blackberry (125g)2.5% Fat Greek, Plain (360g)0% Greek, Raspberry (125g)2% Greek, Banana (125g)BLACK SWANVAALIAGreek Style, No Fat, Plain (160g)Lactose Free – All varieties (100g)Greek Style, No Fat, Breakfast(160g)Low Fat, Strawberry & Raspberry(100g)Low Fat, Mango (100g)Low Fat, Berry Fruit (120g)NESTLECalciyum Squeezie, Vanilla (120g)DANONEActivia – All varieties (110g)SKID’Lite – All varieties (100g)COLES98% Fat Free, Summer Berry(120g)98% Fat Free, Vanilla (120g)BROOKLEAFat Free (200g)FIVE AM ORGANICLow Fat (120g)The eligibility of each yoghurt was determined by the energy, total fat, calcium content.Products listed were deemed eligible at the time of review.Brands and their products are not listed in any particular order.diabetesnsw.com.au 1300 342 238 customerservice@diabetesnsw.com.au
Vita-Weat 9 grain Crispbread (4 biscuits) Vita-Weat Cracked Pepper Crispibread (4 biscuits) PURE HARVEST Natural Rice Cake (2 biscuits) § Organic Rice Cake (2 biscuits) § REAL FOODS Corn thins original (4 biscuits) § Soy & Linseed Corn Thin (4 biscuits) § Multigrain Corn Thin (4 b
