Short Failsafe Shopping List

Fresh fruit and veg MORE DETAIL

Pears Bartlett (Williams), Packham (not apple shaped)

Potatoes, chives, garlic, swedes, chokos, red cabbage, mung bean sprouts, bamboo shoots, parsley (for decoration), green beans, celery, cabbage, Brussels sprouts,iceberg lettuce, leeks, shallots

Bakery and gluten-free MORE DETAIL

Bread plain white or wholemeal (no 280-3 or 220-8), Breadmix no 282, e.g Laucke’s

Dairy and non-dairy MORE DETAIL

Butter Pure e.g. Mainland Butter soft, supermarket own brands, butter blends only if preservative-free e.g. Helga’s Continental style light butter blend

Cheese Cream cheese (no preservatives 200-203), e.g. Philadelphia, own brands; cottage cheese ( no preservatives e.g. Jalna from health food stores), ricotta cheese (no preservatives e.g. Pantalica)

Cream Plain; sour cream

Margarine (no sorbates 200-203, no antioxidants 310-321, no artificial colours, no annatto 160b) e.g Meadowlea original with dairy, Nuttelex dairy-free

Milk Unflavored, A2

Meat, poultry, seafood, eggs MORE DETAIL

Eggs Fresh, free range

Fish Very fresh e.g. snapper, barramundi, whiting, crab, lobster, oysters, calamari, scallops (not salmon, tuna or prawns)

Meat Fresh beef, lamb, beef roast, preservative free mince, t-bone or sirloin steak, lamb leg for roasting, diced lamb, lamb loin chops, chump chops for stewing, veal for schnitzel,

Poultry Whole fresh or frozen chicken (no seasoning, stuffing, self basting or manufactured meat), chicken breast, thighs, pieces (no marinade or flavor enhancers)


Biscuits Arnotts Sao, Wholemeal Sao, Cruskits, Milk Arrowroot, Scotch Finger, Milk Coffee, Glengarry or Walker Shortbreads

No dairy – Arnotts original Water Crackers, Salada, Saltine, Vita-Weat original, Shredded Wheatmeal, Kavli and Ryvita crispbreads

No gluten or dairy – Sunrice plain rice cakes

(not with corn), plain rice crackers (no flavour enhancers or synthetic antioxidants)

Cake and pancake mix Pastry Mix (White Wings), Plain pancake premix (many – e.g. White Wings, Original Shaker). To avoid added milk use buckwheat

Cakes and Croissants Woolworths baked in-store croissants; see also Sara Lee Pound Cake and SL Croissants in frozen foods

Canned and dried vegetables Canned beans eg red kidney, chickpeas, butter beans, borlotti beans, three or more bean mixes, green beans, Surprise dried green beans

Canned fruit Pears in syrup (not natural juice)

Cereal Rolled oats no additives, flavours

Kelloggs Rice Bubbles, Rice Bran, All Bran, Special K, Uncle Toby’s Weeties, Sanitarium Weetbix and other plain, additive free, wholewheat based cereals

Chips and snacks Arnotts “French Fries” potato straws, Colvan plain chips, Kettle original salted chips, Red Rock Deli plain chips

Confectionery No colors, preservatives or flavors except limited vanilla. Pascall vanilla marshmallows (white, limited due to flavours), Werthers Original butter candies

Cooking oils Canola cooking spray, canola, sunflower or safflower oil (not cold pressed, no synthetic antioxidants 310-321)

Avoid these additives


  • 102, 104, 110, 122, 123, 124, 127, 129, 132, 133, 142, 143, 151, 155
  • Natural colour 160b (annatto)


  • Sorbates                    200-203
  • Benzoates                  210-219
  • Sulphites                   220-228
  • Nitrates, nitrites          249-252
  • Propionates               280-283


  • Gallates                     310-312
  • TBHQ, BHA, BHT        319-321


  • Glutamates incl MSG 620-625
  • Ribonucleotides        627, 631, 635
  • Hydrolysed Vegetable Protein (HVP)


   No numbers since they are trade secrets


Desserts Easiyo yoghurt premixes (natural and vanilla), Sago and Tapioca (Lion brands)

Dried fruit and nuts Cashew nuts raw eg Natura Natural Cashew Kernels, dried pears (peeled, no sulphite preservatives 220-228)

Flour Arrowroot flour (gluten free eg McKenzies), Cornflour (gluten free from corn eg White Wings), custard powder (no artifical colour, no annatto 160b eg Orgran gluten-free custard powder, Plain or self raising e.g. Defiance

Pasta Couscous (e.g. San Remo); plain pasta in any shape (no colours, flavours, fillings)

Rice Plain e.g. Sunwhite, medium or long grain, Arborio, Doongara, glutinous but not flavored like basmati, jasmine, wild rice

Salt Sea salt or rock salt preferably iodised (only flavored McCormick garlic salt). No pepper

Soft drinks Lemonade (no preservative 211 e.g. Schweppes bottled occasionally as lemon has salicylates), tonic water no 211

Soda Water, sparkling mineral water (no flavours, no additives)

Soup and soup mixes Dried beans and lentils (e.g. red, brown and green lentils, chickpeas, split peas, red kidney and all other dried beans except broad beans); pearl barley and soup mix (e.g. McKenzies)

Spreads, jam etc Golden syrup (CSR), Malt extract (e.g. Saunders); No honey, no jam except home-made pear jam

Sugar Caster sugar, icing sugar (pure is gluten-free), Light brown sugar (not raw, no molasses for colouring), White sugar

Toppings and ice cream cones Betta natural ice-cream cones; Nestle caramel top and fill

Pure maple syrup (e.g. Camp)


Ice cream (no colours, no annatto 160b) e.g. Peters original vanilla, Nestle Milky Bar, Norco Natural, Sara Lee French Vanilla, Toppa hokeypokey, Pure Chil or Dairy Bell organic Vanilla from Coles

Pastry eg Pampas Puff Pastry sheets not rolls, Pampas Butter Puff Pastry sheets not rolls, Home Brand puff pastry


Shampoo Preferably no perfume e.g. DermaVeen shampoo and conditioner from pharmacies

Skin and sun care Moisturizers (fragrance free e.g. Redwin sorbolene with Vitamin E

Sunblock (free of parabens or benzoates and unperfumed, e.g Ego Sunsense

Toothpaste and dental care Plain dental floss (not mint) Unflavored toothpaste see more details


Cleaning vinegar, bicarb soda, methylated spirits (no perfumes)


Tissues and toilet paper No perfumes e.g. Sorbent hypoallergenic