The term “sometimes foods” is generally used to describe foods that are higher in fat, salt or sugar, and lower in nutrients. These foods are not required for growth and development of the body, but can still be enjoyed as part of a balanced diet. They can still be eaten every day but should only make up a small part of what you eat overall. 

Some foods with added sugar or salt are still considered everyday foods because they still provide the body with important nutrients that are needed to meet nutrition guidelines. The key difference is that these foods offer more benefits than just sugar or salt of fat. For example cheese has added salt but also provides calcium and protein. Wholegrain crackers may have added salt but contain fibre and energy. These foods are included as part of the food groups recommended in NZ dietary guidelines by the Ministry of Health.

Processing of meat includes salting, curing, fermentation and smoking and the final product usually ends up high in salt and saturated fat. Eating processed meat daily has been shown to increase the risk of bowel cancer.  Processed meats have added salt, fat, or preservatives, which means we can enjoy them as a sometimes food.

Although they form part of the ‘everyday’ protein foods group, the Ministry of Health recommends limiting red meat rather than eating it every day. Although lean red meat does provide important nutrients like iron, protein, zinc and vitamin B12, eating too much has been linked to increased risk of certain health issues such as heart disease and bowel cancer. Guidelines suggest choosing lean unprocessed red meat whenever possible, and to limit to only a few times a week. Include other protein options like chicken, fish, eggs, nuts and legumes like chickpeas, lentils or baked beans.  

Flavoured milk has historically been considered a sometimes food based on Ministry of Health guidelines. However, while it contains added sugar, some of the sugar is the natural sugar lactose, which is found in plain milk. The calcium and protein in the drink offer important nutrients for growing bodies, and when included in a balanced diet, their benefits outweigh the small amount of added sugar. Please note that some brands of flavoured milks are much lower in sugar than others. It still pays to check the label and go for a lower sugar option.

Ministry of Health recommends at least 2 servings of fruit per day. While fruit contains natural sugars, it also has fibre, vitamins, and minerals that make it a nutritious choice.  Eating more than the recommended amount is fine, but too much may mean missing out on other important nutrients from vegetables, grains and protein.  

Recommendations to reduce sugar intake are focused specifically on added sugars, rather than sugars naturally present in fruit or milk. In very large amounts, natural sugar from fruit can add up, but it's still healthier than sugar from lollies and fizzy drinks because of the fibre that can help slow down the sugar absorption. 

No, an everyday serving of fruit is based on fresh, frozen and canned fruit but not dried fruit or fruit juice.  

Dried fruit contains more sugar and less fibre than whole fruit. The Ministry of Health recommends limiting dried fruit intake as it is easy to eat a high quantity of sugar at once, and dried fruit sticks easily to teeth, increasing the risk of dental cavities.  Eat in moderation and preferably at mealtimes (not as an individual snack) to minimize tooth decay. 

Eating whole fruit is more filling than drinking juice and provides vitamins, fibre and much less sugar than juice.  Even 100% fruit juice, while providing vitamins, is high in natural sugar that is absorbed more quickly by the body.   The 5+ a day guidelines encourage whole fruits and vegetables to maximise fibre intake, promote fullness and support digestion. It is recommended to water down your juice and enjoy at mealtimes to reduce the risk of dental decay. 

High added sugar intakes are associated with increased risk of dental cavities - tooth decay is the most common disease among children in New Zealand. Sugary drinks like fizzy drinks are particularly problematic as they provide high levels of sugar but are low in nutrients and do not help to satisfy our appetite.