South African Food Based Diet Guidelines
Written by Nasreen Hoosen
- Enjoy a variety of foods.
- Be active!
- Make starchy foods part of most meals.
- Eat plenty of vegetables and fruit every day.
- Eat dry beans, split peas, lentils and soya regularly.
- Have milk, maas or yoghurt every day.
- Fish, chicken, lean meat or eggs can be eaten daily.
- Drink lots of clean, safe water.
- Use fats sparingly. Choose vegetable oils, rather than hard fats.
- Use sugar and foods and drinks high in sugar sparingly.
- Use salt and food high in salt sparingly.
Download the .pdf for a comprehensive overview and explanation of the South African Food Based Dietary guidelines:
Food Based Dietary Guidelines for South Africa 2013 f.pdf
http://www.sun.ac.za/english/faculty/healthsciences/nicus/Documents/Files/Files/Fact_sheets/Food%20Based%20Dietary%20Guidelines%20for%20South%20Africa%202013%20f.pdf
1.Variety is really the spice of life and is a sure way to pack in all the nutrients, vitamins and minerals our bodies need to thrive. So the next time you take a look at your monthly shopping trolley or kitchen, ask yourself if you have all the food groups listed above!
2. Shopping can be physically draining if you haven't planned properly. Making a shopping list ensures that you get to the relevant sections of the supermarket quickly and efficiently while still being physically active!
3. Making starchy foods as part of your meal does not have to be the same old same old!! Crank up the fibre content by choosing wholewheat or wholegrain breads, pastas and cereals eg: try oats porridge instead of sweet cereals; wholewheat or wholegrain low GI bread, rolls, pitas and wraps instead of refined white flour versions. Brown rice can easily replace white rice. Quinoa, bulgur, and barley add variety and texture to salads and soups.
4. Keep a bountiful amount of fresh vegetables and fruit in your kitchen. They should be the first item on your shopping list. It makes sense as it is the first and often the largest section in the supermarket. Take advantage of this by awakening your senses to the rainbow of colours that greet you on entry. Choose locally available and affordable fruit and vegetables that are in season. Not only are they cheaper in season but they are usually at their peak in nutrients and flavour. Choosing a variety of colours will also give you a multitude of vitamins, minerals and phytonutrients.
5. Eating less meat may be a good way to save money whilst still consuming protein that is easily digestible. More plant protein means more fibre! Try having one or two days per week where you use other protein sources, such as legumes eg: beans, peas, lentils and nuts. These are all inexpensive, nutritious and easy to prepare. Most of them also have a long shelf life and are therefore less likely to spoil quickly.
6. Dairy products in the whole form is the best choice!. The less processed the more value for money it is.
7. Fresh or frozen fish, chicken and lean meat are good options. Buy in bulk and lookout for sales. Cheaper cuts of meat like topside steak instead of rump steak is just as tasty when incorporated into soups, stews, casseroles and stir fries.
8. Drinking water can be a challenge. However the next time you head out grocery shopping carry a water bottle in tow!. This is a sure way to keep hydrated while shopping and will help curb your appetite as well. Drinks are often a hidden source of calories because of high sugar – so keep away from these.
9. Keep away from centre aisle shopping as it as more processed foods containing higher amounts of added sugar, saturated and trans fats and salt. Carefully read and understand food labels! If you find yourself in these aisles, try looking to the top or bottom of the shelves rather than straight ahead. The most expensive items are usually placed at eye level.
10. Healthy cooking oils are invaluable. Try extra-virgin olive oil, or canola oil to squeeze-in some good fats, but don't go overboard. Use them for cooking, baking and drizzling.
A kitchen stocked full of nutritious foods may make it easier to stay focused and develop healthy, long-lasting. Nutrition starts in your kitchen, so choose wisely on your next visit to the supermarket and remember to give you shopping trolley a check up before you check out!
References:
1. The Nutrition Information Centre of the University of Stellenbosch (NICUS): Food and guidelines for healthy eating 2. What to eat: An Aisle-by Aisle Guide to Savvy Food Choices and Good Eating: Marion Nestle, PhD, MPH, Professor of nutrition, food studies and public health at New York university, North Point press, 2007.
South African Food Based Diet Guidelines
Source: https://tyhn.co.za/food-based-dietary-guidelines-for-south-africans-2012/
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