LOW less than 55 Choose most often	MEDIUM 56 - 59 Choose more often	HIGH 70 or more Choose less often
Cereals
AllBran, Fruit 'n oats, Toasted muesli*, Frosties, rolled oats, porridge, Guardian, oat bran, Komplete oven baked muesli, oat/rice bran, Special K	Special K, untoasted muesli, Bran Buds, Just Right, Mini Wheats, Vitabrits, Nutrigrain, Sustain, Weetbix, Honey Smacks, untoasted muesli, shredded wheat	Cornflakes, Sultana Bran, Branflakes, Cocopops, Puffed Wheat, Rice Bubbles, Rice Chex, Wheat bites, Breakfast bars, Oat in honey bake, Team, Total, wheat bites, corn bran
Breads
Burgen Oat bran bread (31) or multigrain bread or soy-linseed bread (19) or fruit bread, kibbled barley, Holsom's wholemeal, 9 grain mutigrain, fruit loaf, pumpernickel, sourdough rye, stoneground wholemeal, Ploughman's loaf, Vogel Honey & Oat.	Pita bread, croissant*, crumpet, white bread, hamburger bun, light rye bread, sourdough, rye, wholemeal bread, pizza.	White, Bagels, waffles Wonderwhite, Dark Rye bread, French baguette, melba toast, Gluten-free bread.
Crackers/Crispbreads/Biscuits/Cakes
Jatz*, oatmeal, rich tea biscuits, banana cake, pound cake, apple muffin, sponge cake.	Ryvita, Saos, Jatz, Breton wheat, stoned wheat thins, digestives,oatmeal, milk arrowroot, shredded wheatmeals, shortbread, flans, angel food cake* muesli bars with fruit, bran muffins, Blueberry muffin, flaky pastry.	Kavli, water crackers, rice cakes, pretzels, crackerbread, puffed crispbread, morning coffee, vanilla wafer, donuts (cinnamon).
Grains/Pasta
Wheat pasta, noodles, egg fettucine, vermicelli, meat ravioli, macaroni, tortellini, spaghetti, long grain white rice, pearl barley, buckwheat, bulgur, semolina, cracked wheat, popcorn.	Buckwheat, brown rice, Doongara, Basmati rice, taco shells, gnocchi, couscous, maize cornmeal, macaroni cheese (packet).	Sunbrown quick rice, Calrose shortgrain rice, Instant cooked, tapioca, Corn chips, millet, rice pasta.
Legumes/nuts
Soya beans, kidney beans, lentils, butter beans, chick peas, haricot beans, lentils, baked beans, bengal gram, blackeyed beans all nuts	Green gram dahl, green pea soup, split pea soup.	Broad beans, lima beans, pinto beans.
Vegetables
Green peas, sweet corn, sweet potato, carrots. potato crisps*	New canned potatoes, new potatoes, beetroot.	French fries*, baked potatoes, pumpkin, parsnip, potatoes (Pontiac, Sebago, Desiree, instant).
Fruit
Cherries, plums, grapefruit, peaches, apples, pears, dried apricots, grapes, kiwi fruit, oranges, jam.	Mango, paw paw, sultanas, bananas (just ripe), raisins, rockmelon, pineapple, fresh apricots, canned fruit in syrup.	watermelon, very ripe "medium fruits". dates
Dairy Foods
Whole milk, skim milk, chocolate milk, low fat flavoured yoghurt, artificially sweetened yoghurt, low fat ice-cream*, custard, soy milk	Icecream (full fat).	Tofu frozen dessert Vitari frozen fruit
Sugars
Fructose (fruit sugar). Nutella	Lactose (milk sugar), Sucrose, honey.	Glucose, Glucodin, jellybeans, lifesavers, maltose.
Beverages
Apple juice, grapefruit juice, orange juice, Sustagen.	Cordial, Fanta.	Lucozade, Gatorade, Sports Plus.

* These foods have a high fat content and should be eaten only occasionally