South African Food Based Dietary Guidelines


  • Enjoy a variety of foods
  • Make starchy meals basis of most meals
    • ¼ plate must be starch
    • Choose high fibre starchy foods such as brown bread, brown rice, potatoes with skin,
    • Pap is ok to eat but eat a smaller portion, & do alternate with other starchy foods.
  • Eat plenty of fruits & vegetables
    • The more the merrier, eat at least FIVE vegetables & fruits a day.
    • Vegetables are full of nutrients & they make you feel fuller for long
    • High in dietary fibre
    • Must be at least ½ of your plate
    • Vegetables must be prepared in less or no oil as much as possible with minimal salt added
    • Mushrooms are not vegetables, they are called fungi but we normally eat them as vegetables.
  • Meat, chicken, fish must be eaten regularly
    • Remove visible fat from meat
    • Remove skin off the chicken
    • Use as minimal fat during cooking as possible
    • Meat must form ¼ of your meal
    • White meat is less fatty such as fish & chicken fillet.
  • Drink plenty of clean, safe water
  • Oil, sugar & salt must be used sparingly
    • Olive oil is the preferredoil but other oils can be used too
    • Use 1 tsp of oil for every person you cooking for
    • Avoid brick fat such as dripping, butter & holsum
    • Most of the time use no oil cooking methods such as boiling, grilling, baking, poaching & steaming as well braai
    • Sugar has no nutritional value, it does not matter whether you take brown or white sugar
    • Salt must be used while still cooking food not as table salt while eating a meal
  • Beverages
    • Avoid sugary drinks with empty calories (energy)
    • Alcohol: Men are allowed to drink 2 drinks a day and female 1 drink a day

(Binge drinking/weekend drinking is the dangerous one that contributes to diseases & weight gain)

    • Choose sugar free cold drinks; not because you are a diabetic but because you want to avoid empty calories.


Yours in health ,


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One thought on “SA Food based Dietary Guidlines

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