Suitable for the Traditional African meal plans

Proteins

Dairy products

Lean beef cuts & mince (fresh or frozen)

Ostrich meat, sausage, bacon & mince
Lean pork; Egg
Skinless Chicken and Turkey; Fresh, smoked, & pickled fish
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
Woolworths Sliced Chicken breast roll, Sliced Smoked chicken,
Sliced Char grilled chicken, Sliced Cooked turkey, Sliced Cooked
beef
Enterprise Sliced Cooked/ Smoked ham, Shaved smoked chicken
Like it Lean ham selection, Char grilled ham, Char grilled chicken
All legumes such as beans, peas, lentils, chickpeas dry, fresh,
frozen, organic or canned, baked beans in tomato sauce, Soya
products

Low fat (2%) or skim milk (fresh or UHT longlife)

Parmalat Easy Gest low fat milk (lactose free)
Nestl Ideal low fat evaporated milk
Low fat or fat free yoghurt and drinking yoghurt
Low fat or fat free cottage cheese
Mozzarella and reduced fat cheese (Woolworths Slimmers
Cheddar, Parmalat reduced fat cheese, Clover low fat
cheese, Ricotta, reduced fat feta cheese)
Low Fat Amasi/ sour milk; Mageu
175 ml Marcels frozen yoghurt; Ultramel Custard Lite

Starches
Pasta & noodles (ideally made from Durum wheat)
Polenta made without stock, quinoa
Mealiemeal (Iwisa, Impala) and course braaipap
Mealie Rice
Potato, sweet potato
Rice Basmati, Jasmine, Brown (Tastic varieties with lentils, split
peas or wild rice)
Couscous, Barley
Samp (ACE, Champion), samp & beans
Tastic Simply Delicious Rice (Brown basmati, basmati)
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
Cereals & porridges:
Bokomo oats, Jungle oats, Bokomo Instant Oats, Jungle Oatso
Easy, Jungle B-fast, Jungle oatbran; Instant Morvite
Bokomo Weetbix, Weetbix Flakes; Bokomo Right Start Fibre Plus,
Bokomo super quick morning oats, Bokomo Right Start Multigrain
Flakes; Up&Go liquid breakfast; Maize-in-a-Minute
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
Natures Source Luxury Swiss muesli; Lite n Crispy muesli,
Woolworths Baked Muesli (Slimmers choice); Swiss Muesli

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)
Gants canned whole kernel corn or vegetables, tomato and
onion mix
Dried fruit (no sugar coating) no more than 4 pieces
Fats, oils & sauces
Canola oil, olive oil, avocado pears
Peanut butter; Pecks anchovette, Redro fish paste
Reduced oil salad dressings; Jam, honey, golden syrup
Chakalaka; Atchar (aim for 2 tablespoons)
Taste of Thai lite coconut milk;
Cook-in sauces with fat < 5g/ 100g
Nuts and seeds e.g. almonds, peanuts, pecan and cashews,
flaxseed, pumpkin seeds (only one small handful per day)

Snacks
Homemade popcorn made with minimal oil and salt
Pick n Pay rice crackers, Fanatico rice crackers, Provita Bites
Real Foods, 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, 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

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.