Suitable for the Indian Meal Plans

Proteins
Lean beef cuts & mince (fresh or frozen) Ostrich meat, sausage & mince Skinless Chicken and Turkey Fresh, smoked, & pickled fish Egg Canned fish in brine (drain water) e.g. tuna, salmon, pilchards, John West tuna pouches in water, tomato or black pepper, pink salmon pieces with vegetable broth Lean cold meats (avoid highly processed meats, e.g. polony, sausage) All legumes such as beans, peas, lentils, chickpeas dry, fresh, frozen, organic or canned, baked beans in tomato sauce, soya products

Dairy products
Low fat (2%) or skim milk (fresh or UHT longlife) Parmalat Physical (Fat free or low fat) Calcium enriched milk Nestl Ideal low fat evaporated milk Low fat or fat free yoghurt and drinking yoghurt Low fat or fat free cottage cheese; Reduced fat feta cheese Mozzarella and reduced fat cheese (Woolworths Slimmers Cheddar, Parmalat reduced fat cheese, Clover low fat cheese, Ricotta); Ultramel Custard Lite; 175 ml Marcels Frozen Yoghurt; c Country Fresh lite ice cream; Buttermilk

Starches
Pasta & noodles (ideally made from Durum wheat) Polenta made without stock, quinoa Mealiemeal (Iwisa, Impala) and course braaipap Potato, baby potatoes, sweet potato Rice Basmati, Jasmine, Brown (Tastic varieties with lentils, split peas or wild rice) Couscous, Barley Samp (ACE, Champion), samp & beans Brown or wholewheat bread: Duens Crushed wheat and bran bread; Brown bread & Low GI seed loaf Sasko low GI seed loaf; Soy & Linseed loaf Fine Form Multigrain sliced brown bread Albany superior wholewheat bread; Old Cape Brown Seed Bread; white low GI bread; Old Cape muesli, fruit and seed loaf Blue Ribbon High Fibre bread; Whole grain bread Rye bread Woolworths Complete High Fibre white loaf; Full for longer Low GI; Low GI soy lin loaf; Cholesterol lowering low GI; Selenium crushed wheat bread Pick n Pay Choice Naan bread, rotis Woolworths Naan bread, rotis; Paratha bread Cereals & porridges: Bokomo oats, Jungle oats, Bokomo Instant Oats, Jungle Oatso Easy, Jungle B-fast, Jungle oatbran; Bokomo Weetbix, Weetbix Flakes; Bokomo Right Start Fibre Plus, Bokomo super quick morning oats Kelloggs Hi fibre bran, All Bran Flakes, Nutrific, Special K Bokomo Bran Flakes, Otees, Nestle Multi Cheerios; Pronutro Wholewheat, Pronutro Wholewheat Apple Bake, Pronutro Original; Pronutro Pro-Light Woolworths Bran flakes; Woolworths Organic Flax and Fibre Cereal Vital muesli, Simply Cereal Apple&Cranberry muesli, Heartland Fruity muesli; Pick n Pay Tropical Swiss Muesli; Fine Form muesli Lite n Crispy muesli, Woolworths Baked Muesli (Slimmers choice)

Fruit & Vegetables (Aim for at least 5-a-day) All fruit and vegetables: fresh or frozen Canned fruit in fruit juice, not syrup (e.g. Naturlight, Rhodes) Canned vegetables Dried fruit (no sugar coating) no more than 4 pieces Fats, oils & sauces
Canola oil, olive oil, avocado pears Peanut butter Gherkins, Peppadews, Tomato sauce, Chutney, Worcestershire sauce, Tabasco, Sweet Chilli sauce Reduced oil salad dressings; Taste of Thai lite coconut milk Humus, tahini, Soy sauce Atchar (Aim for 2 tablespoons) Jam, honey, golden syrup Pecks anchovette, Redro fish paste Cook-in sauces with fat < 5g/ 100g Seeds and nuts e.g. almonds, peanuts, pecan, cashews, flaxeed, sesame seeds (one small handful per day)

Snacks
Homemade popcorn made with minimal oil and salt Pick n Pay rice crackers, Fanatico rice crackers, Provita Bites Weigh-less and Vital rice cakes, Real Foods corn thins Provita, Ryvita, Crackerbread Rye, Maize, Wheat; Water biscuits, Crackermates Lites, Digestive biscuits Sunbites pretzels; BeigelBeigel traditional pretzels Bokomo Quick Break Cereal & Yoghurt Bar, Kellogg's Special K bar, Kellogg's All bran bar, Simply Cereal bar ; Organic oatsli bar; Jungle energy bar lite, Safari Tru Fruit bar, Safari just fruit bar; Jungle energy munch mix or bar

Drinks
100% fruit juice diluted with water (Ceres, Liquifruit, Pure Joy) Sugar free, artificially sweetened cold drinks & cordials (Tab, Sprite Zero, Coke Lite, Fanta Zero, 7 Up Free; Pepsi Max, Pepsi Lite); Aquelle Flavoured Water Lite Brookes Low-Cal Squash; Slimsy Lite Clover Manhattan lite iced tea, Lipton Iced Tea Light Nomu Sugar free hot chocolate, Cadburys Hot Chocolate Highlights, Woolworths Slimmers Choice Hot Chocolate low fat, Ovaltine Light, Horlicks Light; Nestle Cappuccino Unsweetened; Red Espresso; Rooibos tea; Flavoured teas

Seasoning
All spices & herbs (fresh or dried); Salt & pepper

Read food labels: To assess fat content: A product is low fat if it contains <3g fat per 100 g and fat free has < 0.5g fat per 100 g. Practically, one should aim for lower fat eating. Choose foods that contain fat between 3 10% & try to keep to about 10 13 g fat per meal. Foods considered high in fibre contain at least 5 g fibre per 100 g. A good source of fibre contains 2.5 4.9 g fibre per 100 g.