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Recipe information

Every recipe in Healthy Food Guide is healthy.

We work hard to make sure every recipe we print is healthy. Here’s what we do:

  • Our food writers work with qualified nutritionists when developing the recipes to provide maximum health benefits.
  • We look for readily available, affordable ingredients.
  • We test recipes twice to make sure they work and taste great!
  • All recipes are analysed to make sure they fit our nutrition guidelines, and if they don’t, we keep working until they do.

Look for the nutrition information on every recipe

Our recipe badges

Low kJ

Mains: 1700kJ or less
Desserts/snacks: 1000kJ or less
Sides: 600kJ or less
Drinks (250ml): 200kJ or less

High fibre

Mains: 6g or more
Desserts/sides/drinks (250ml): 3g or more

Low sodium

Mains: 500mg or less
Sides: 200mg or less
NOTE: We use no-added-salt product variants where available.

High calcium

250mg or more

High iron

4.5mg or more

5 Veges

The number of vegetable serves per person.*

diabetes-friendly** 50g or less carbohydrate and 4g or more fibre and 6g or less saturated fat and 600mg or less sodium. (Applied to meals and soups 1000kJ or more.)

FODMAP-friendly These recipes are suitable for those following a
low-FODMAP diet

gluten-free Has no ingredients known to commonly contain gluten.  But always check the ingredients you are using.

no dairy Has no ingredients known to commonly contain dairy products. But always check the ingredients you are using.

vegetarian Has no ingredients known to commonly contain meat or meat products. But always check the ingredients you are using.

money saver Costs $3.50 or less per serve.***

*For potatoes, kumara, legumes and avocado a maximum of one vegetable serve is counted.

**This is a broad guideline for people with type 2 diabetes. People with type 1 diabetes should follow individualised advice from their doctor or dietitian. Please check the amount of carbohydrate is right for you. 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.

***Recipe costs are based on supermarket prices at the time of publication. Prices may vary between outlets and regions.

Click here for a guide to the approximate recommended intakes for the average adult.




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