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. Although some of the sugar is the natural sugar lactose found in plain milk, flavoured milk also has added sugars. It is the added sugar that increases risk of tooth decay. The calcium and protein in the drink can offer important nutrients for growing bodies as part of a balanced diet, however, plain milk and water are still the best everyday drinks.  

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 fresh fruit contains natural sugars, these come packaged with water, fibre, polyphenolic compounds, vitamins, and minerals. These components make it a nutritious choice while providing a protective effect for our teeth. The hardness of some fruit stimulates saliva production, which is also protective against tooth decay. Eating more than the recommended amount is fine, but too much may mean missing out on many other important nutrients from eating vegetables, grains and protein.  

Recommendations to reduce sugar intake are focused specifically on added sugars (those added to food and drink) and free sugars (naturally found in honey, juice and syrups), rather than intrinsic sugars naturally present in whole fruit or milk. If eating very large amounts of fruit, the natural sugar it contains can add up, but it's still a healthier option than having added sugar from lollies and fizzy drinks. This is because the fibre and other nutrients we get from eating fruit can help slow down how quickly our body absorbs the natural fruit sugar, providing us with a more sustained energy for longer.

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 has had most of the water content removed. The fruit shrinks during the drying process, leaving a small energy-dense dried fruit containing a more concentrated amount of sugar than whole fruit. Some dried fruits are also coated in added sugar, such as dried pineapple, mango, banana, and cranberries. While dried fruit is a good source of nutrients, the Ministry of Health recommends limiting dried fruit intake. This is because it is easy to over-eat and consume a high quantity of sugar at once. The stickiness of dried fruit means it easily remains stuck on our teeth, increasing the risk of dental cavities.  It is best to eat in moderation and preferably at mealtimes, not as an individual snack, to minimize tooth decay.

Eating a piece of whole fruit is more filling than drinking juice and provides vitamins, fibre, water and much less sugar than a glass of juice.  Even 100% fruit juice, while providing vitamins, is high in natural sugar that is absorbed more quickly by the body. This is because the juicing process breaks down the fruit structure, releasing the intrinsic sugar as a concentrated ‘free’ form of sugar (like added sugar). These free sugars, and the acidic nature of juice, increase the risk of tooth decay. The 5+ A Day guidelines encourage eating whole fruits and vegetables to maximise fibre intake, promote fullness and support digestion. While plain milk and water are the recommended everyday drinks, if having juice, it is best to enjoy a small glass at mealtimes to reduce the risk of tooth 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.