Legumes, also known as pulses, provide great nutritional value for your diet. They are an excellent source of dietary fibre and are a great source of protein1. Dietary Fibre is important for digestive function and has been linked with a risk reduction for chronic diseases like heart disease, diabetes and certain types of cancers2. Most legumes have a low glycaemic index3; meaning your body breaks it down slowly, helping you feel full for longer . They also contain iron which is important for preventing anaemia, a condition that can result in tiredness, poor concentration and decreased immunity5. Legumes are a great alternative if you’re trying to manage your weight3. They also contribute to your daily vegetable needs; helping you reach your recommended five to six- serves a day6. SPC® Baked Beans are made using navy beans, also known as haricot beans
1. Australian Food Standards NUTTAB 2010
2. National Health and Medical Research Council (NHMRC) 2006, Nutrient Reference Values, pg 45, viewed 15/05/14, http://www.nrv.gov.au/nutrients/dietary-fibre.
3. University of Sydney Glycaemic Index 2013, viewed 15/05/14, www.glycemicindex.com
4. Larsen TM et al for the Diogenes Project, 2010, “Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance, N Engl J Med, vol 363:2102-2113.
5. Iron and Iron Deficiency, Better Health Channel, 2013. Available @ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Iron_deficiency_adults?open
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Vegetarian_and_vegan_eating?open, viewed 19/05/14.
6. NHMRC 2013, Australian Dietary Guidelines,pg 42, viewed 15/05/14, https://www.nhmrc
Tomatoes are not only delicious, but also packed full of nutrients, including the antioxidant lycopene. Lycopene is found within the red pigments of food like tomatoes, watermelon and grapefruit and evidence suggests that one to two serves of tomatoes daily are is associated with a reduced risk of prostate cancer1. Cooked tomatoes transform lycopene into an easy-to-digest form so there is more lycopene in cooked tomatoes and products made out of them compared with raw tomatoes2.
1. NHMRC 2013, Australian Dietary Guidelines, viewed 15/05/14, pg 38
2. Rao AV & Rao LG, 2007, "Carotenoids and human health", Pharmacol. Res, vol 55:207-216.
Fruit and vegetables are essential to your diet. They are nutrient dense and there are many health benefits associated with a diet high in fruits and vegetables, including an association with a reduced risk of certain diseases like heart disease, stroke and certain types of cancers (prostate cancer, bowel cancer, oral and nasopharyngeal cancer). A high intake of fruits and vegetables has also been linked to a reduced risk of weight gain and obesity1.
The table below highlights minimum recommended servings of fruits and vegetables according to age:
(Table Source: NHMRC 2013, Australian Dietary Guidelines, viewed 15/05/14, pg 42)
What is a Serve?
A serve of fruit is:
• 150 g or 1 medium sized piece of fruit (e.g. apple or pear)
• 150g or 2 small pieces of fruit (e.g. apricots, plums)
• 150g or 1 cup chopped or canned fruit (preferably with no added sugar)
• ½ cup or 125ml 100% fruit juice (preferably with no added sugar)
• 30g or 1½ tablespoons of dried fruit (preferably with no added sugar)
A serve of vegetables is 75g, which is:
• ½ cup cooked vegetables
• ½ cup cooked legumes or lentils
• 1 medium tomato
• 1 cup salad vegetables
• ½ medium potato or equivalent starchy vegetable (e.g. sweet potato, sweet corn)2
- NHMRC 2013, Australian Dietary Guidelines, viewed 15/05/14, pg 37-39
- NHMRC 2013, Australian Dietary Guidelines, viewed 15/05/14, pg 43
SPC is 100% committed to providing you with the easiest to understand information about our products, that’s why all our labels clearly display a ‘Daily Intake Guide’ (DIG) thumbnail. The DIG shows the actual amount of nutrients in each product, plus the percentage of Daily Intake (%DI) recommended for the average adult diet (based on 8700kj a day). This handy guide allows you to choose products that are suitable to your energy needs, helps you maintain a balanced diet, and can also be used as a quick comparison tool between products.
How do I interpret the DIG labelling?
Below is a quick guide on how to interpret the DIG labelling:
(Image source: Daily Intake Guide website)
How does it relate to me?
Energy needs vary according to your sex, age, physical activity levels and weight. Learn more about DIG and calculate your daily intake needs at www.mydailyintake.net.
The Daily Intake Guide is supported by a labelling Code of Practice developed by the Australian Food and Grocery Council. The Code of Practice for Food Labelling and Promotion specifies minimum requirements and usage for these trademarked graphics.