As a general guide, you should look for foods that contain the following:

How to compare nutrient content

To compare nutrient content in products, you should look at the 'per 100g column' in the nutrition information panel, on the food package.
Serve size is not as useful. This is because the manufacturer determines the serve size and this may not be the same as your serve size, and can vary across products.

For adults only

As these figures are based on an average adult diet, you may need more or less than the above figures and this will vary based on your age, height, weight, sex and how much activity or exercise you do.

How do I use the Daily Intake Guide

You can use %DI labels to find out what is in a serve and the percentage that the serve will contribute to your daily intake. You can also use the %DI to compare similar products so that you can choose the product that more closely matches the nutrients that you need. For example, if you were trying to lose weight, you would choose the product with the lowest percent for energy, highest fibre and lowest saturated fat.

What is Low GI?

Glycemic Index (GI) is a ranking given to foods to describe how quickly the carbohydrate they contain is digested and absorbed and raises blood sugar levels.
Carbohydrates are an important energy source for the body and carbohydrate containing foods are an important part of a healthy diet.

Foods that are quickly digested and absorbed have a high GI whilst those that are slowly digested and absorbed have a low GI. Foods with a high GI lead to glucose being absorbed into the blood quickly while those with a low GI have the opposite effect.

Recent studies also show that eating low GI foods may help to prevent some diseases.

Some foods contain the Glycemic Index symbol. Glycemic Index Ltd runs the GI Symbol program. It is a non profit organisation formed by the University of Sydney, Diabetes Australia and the Juvenile Diabetes Research Foundation. For more information on the GI Symbol Program go to: http://www.gisymbol.com.au 

Resources and further reading in Australia:

Food Standards Australia New Zealand – www.foodstandards.gov.au

Food Standards Australia New Zealand (FSANZ) is an independent statutory agency established by the Food Standards Australia New Zealand Act 1991. The website has an Interactive Label Poster to explain the NIP and product packaging, as well as poster version and a recorded explanation from Lydia Buchtmann, Communications Manager from Food Standards Australia and New Zealand. 
http://www.foodstandards.gov.au/_srcfiles/Food%20Labels%20Posterfinal%20.pdf

Food for Kids is produced by Choice, Australia's leading consumer organization. Choice uses a smiling face rating system to help parents make informed choices about food for their family. www.choicefoodforkids.com.au

Dietitians Association of Australia: Food Labeling Page - www.daa.asn.au

The Heart Foundation: Reading Food Labels - www.heartfoundation.org.au

Healthy Weight Week website - Understanding Information on Food Packaging - www.healthyweightweek.com.au

Healthy Kids School Canteen Association, South Australia - www.healthy-kids.com.au

Foods with a shelf life of less than two years must have a 'best before' or 'use-by' date. These two terms mean different things.
The 'best before' date refers to the quality of the food – food stored in the recommended way will remain of good quality until that date. It may still be safe to eat certain foods after the 'best before' date, but they may have lost quality and some nutritional value.
By contrast, foods that should not be consumed after a certain date for health and safety reasons must have a 'use-by' date and cannot be sold after that date. You will find 'use-by' dates on perishables such as meat, fish and dairy products.

Some foods carry the date they were manufactured or packed, rather than a 'use-by' date. This allows you to tell how fresh the food is. For example, bread and meat can be labeled with a 'baked on' or 'packed on' date.

You should always do the following:
•    Check the 'use-by' or 'best before' date when you buy food.
•    Keep an eye on the 'use-by' or 'best before' dates on the food in your cupboards.
•    Don't eat any food that is past its 'use-by' date, even if it looks and smells okay.

Strategies for Avoiding Weight Gain When Traveling

It is the common practice for the majority of people to just take for granted that any holiday or travel away from home is going to end up with extra kilos on board. This does not have to be the case. As a matter of fact, if you want to achieve long term success with your weight, it should never be the case.

Going on a holiday should not be treated as a licence to overindulge. Just because you are away from home and out of routine does not mean that all of the unhealthy fattening foods are suddenly acceptable.

There is one essential step that you have to take before you leave home and that is to make a commitment to yourself. It is important to decide, prior to departure,  that the good eating and exercise habits that you have developed recently not going to fly out the window just because you are away from home. And if you think about it logically, why should they?

Forgive But Don't Forget

Of course, there may be times when it is more difficult to avoid eating the wrong thing or over-indulging. It may be a social function that you have to attend or it may simply be an irresistible dish that is not available to you at home. That is not a problem. It is ok to permit yourself to let go occasionally.

But that does not mean that this behavior must continue or, worse still, become a pattern during your whole trip. One or two days of excess is only human, and it is an acceptable diversion from disciplined eating. But it must be followed by a similar period of reduced intake to make up for the indiscretion. And if it is not a reduction in food intake, it should at least be a return to good healthy eating and avoiding the junk.

Chose Restaurants Wisely

When you are away, and providing you have the ability to choose, you must be careful to choose restaurants wisely. If you do not get to choose the restaurant, at least be careful with your choice of meals.

Avoid buffets or smorgasbord meals as a rule. They are usually dangerous for anyone with a weight problem. It is only too easy to overeat when you are surrounded by an over-abundance of visually attractive and tasty food. Remember that most people with a weight problem have a damaged 'I-am-full' switch, which predisposes to over-eating. There are tricks and techniques to overcome this. You can learn about these in the 'Your Fat Thermostat'

Avoid Hunger

It is sometimes easy to forget or to skip meals when one is busy. However you must not allow yourself to become ravenously hungry when out and about, especially in a strange city or town.  This is only likely to lead to giving in to temptation. Getting hungry and not having too many choices, usually results in poor choices. Plan ahead. Do not skip breakfast. Carry some fruit or nuts in your bag if you are uncertain of your destination.

Avoid Thirst

Always carry a bottle of water or a low calorie beverage. You may not have the benefit of choosing what you can drink later in the day.

Make sure you stay hydrated and drink plenty of water, especially in countries with hot climates and dubious quality drinking water.

Thirst can often be confused for hunger. This is also very important to remember during long distance flights. Water - not alcohol - is the preferred drink. If you drink alcohol during your flight, be certain to drink at least one glass of water for each glass of alcohol. This prevents dehydration.

Pre Dinner Drinks

If you are away on business and have functions to attend, pay particular attention to the  pre dinner drinks. It is best to avoid these because they to increase your appetite and decrease your willpower.

Avoiding pre dinner drinks may not always be possible or desirable, so at least keep your pre dinner drinks to a minimum. Using the BMI water rule, described above, of drinking one glass of water or mineral water for each glass of alcohol consumed is a good technique to help you moderate the amount of alcohol consumed. At the same time, do not forget to be very careful with the finger food. Unconscious eating at a party can be deadly.

Don't Stress Out

Don't stress out if you have a 'bad day' or even a 'bad weekend'. This is not the end of the world or the end of your diet. You can forgive yourself. You are only human. If you have significantly over-indulged, it is not a bad idea to cut back on your eating for the following day or, at least, for the following meal. For example, if you have had a very large lunch, it is not a must to have another large meal for dinner. A soup, some fruit or a sandwich may be more than enough. Exercise and Activity Exercise or activity is definitely something that you should plan for while away. Use your trip as an opportunity for planning more activity (LINK).Maintaining your activity level is important, so try not to simply go from hotel room to taxi. Walking or using the subway is an excellent way to get to know a new city.  Be sure to pack a good pair of walking shoes or running shoes.

Always remember the following: We are focusing on a long term solution. A commitment to healthy eating and lifestyle and not to just weight. It is not just what you ate for your last meal that counts. Enjoy yourself but use your common sense.