Recipe nutritional classifications

Healthy Food Guide recipes have nutritional classifications. This is what they mean.

HFG recipe icons

Low fat
This recipe has less than 10g fat per serve for mains and less than 4.5g fat per serve for desserts.

Low kJ
This recipe has less than 1600kJ per serve for mains and less than 1000kJ per serve for desserts/snacks.

Low sodium
This recipe has less than 500mg sodium per serve for mains (not applied to desserts or baking).

High calcium
This recipe has 250mg calcium or more per serve.

High fibre
This recipe has 6g fibre or more per serve.

High iron
This recipe has 4.5mg iron or more per serve.

Dairy-free
This recipe has no ingredients which are known to commonly contain dairy products.
BUT always check the particular ingredients you are using.

Vegetarian
This recipe has no ingredients which are known to commonly contain meat or meat products.
BUT always check the particular ingredients you are using as some products may contain animal-based ingredients such as gelatine.

Gluten-free
This recipe has no ingredients which are known to commonly contain gluten.
BUT always check the particular ingredients you are using. For example, malt made from barley (which contains gluten) is used extensively in manufacturing as a natural colouring, flavouring and sweetening agent.

Diabetes
This recipe is diabetes-friendly. It has 65g carbohydrate or less, 4g fibre or more, 7g saturated fat or less, and 800mg sodium or less per serve (applied to mains, soups and substantial sides).

For recipes which meet the criteria for saturated fat and sodium, but not fibre, you may be able to add fibre with vegetables or whole grains to make a diabetes-friendly serve. Check the amount of carbohydrate is right for you.

We reserve the right to review and revise our recipe icons and their qualifying criteria from time to time.

These icons were revised from our June 2008 issue. Icons on recipes prior to this may not fully agree with the current criteria.

Other information

Money-saver
This recipe costs $3.50 or less per serve.

Make it gluten-free
This recipe can be made gluten-free by making the changes listed.

Make it vegetarian
This recipe can be made vegetarian by making the changes listed.

Family favourite
This recipe will appeal to family members – young and old.

Ready in 20 minutes
This recipe takes 20 minutes or less to prepare and cook.

Freezes well
This recipe is suitable for freezing and reheating.

Measurements

We use standard New Zealand metric measurements:

1 cup = 250ml
1 tablespoon = 15ml
1 dessertspoon = 10ml
1 teaspoon = 5ml

Unless otherwise noted, we use standard no. 6 eggs.

Oven temperatures are in degrees celsius (°C).

Click here for a guide to the approximate recommended dietary intakes (RDI) for the average adult.