| EAT MORE OF | EAT LESS OF |
| BREADS |
| Breads and rolls (brown/wholewheat), bagel, pita, hot-cross bun, bran muffins, rye bread, pumpernickel bread, seedloaf | Refined breads (white), garlic bread, croissants, sweet muffins, waffles |
| GRAIN PRODUCTS |
| Rice, pastas, air-popped popcorn | Any grain products cooked with sugar or fat |
| CEREALS / PORRIDGES |
Unrefined* ready-to-eat cereals, oats, mealie meal, maltabela, muesli
*(generally contains the 'whole grain', is low in fat & sugar and high in fibre) | Refined* cereals and porridges *(outer bran husk of the 'whole grain' is removed) |
| GRAINS |
WHOLE GRAINS - wheat, oats, barley, millet, rye, bulgur
Buckwheat, millet, quinoa, sago, semolina, tapioca, triticale | Refined flours |
| CRACKERS |
| Wholewheat crackers | Butter crackers |
| STARCHY VEGETABLES |
| Potatoes, sweet potatoes, corn, pumpkin, butternut, peas | French fries (slap chips), other starchy vegetables cooked with sugar and fat |
| LEGUMES |
DRIED BEANS - adzuki beans, bayo beans, black eyed beans, black beans, borlotti beans, butter beans (broad beans, fava beans), haricot beans, lima beans, pinto beans, sugar beans, white kidney beans (cannellini beans) LENTILS | Any legume (pulses) cooked with sugar or fat |
| CONFECTIONERIES |
| | Cakes, biscuits, pastries, pies, granola, scones, rusks |
| Although this list is COMPREHENSIVE, it is by no means COMPLETE. | |
| RECOMMENDATIONS | CHOICES FOR A RESTRICTED BUDGET |
- Choose whole grain, unrefined foods to add more fibre, vitamins and minerals to your diet.
- Combine whole grains with other tasty, nutritious foods in mixed dishes.
| - Buy unrefined products whenever possible.
- Refining makes a product more expensive and the process strips the product of fibre, vitamins and minerals decreasing it's nutrient quality.
- Standard brown bread is cheaper than white bread, and much cheaper than special breads and rolls.
- Maize meal is the cheapest kind of porridge. Maltabela or oats porridge cost as much as 3 times as much. Instant cereals are even more expensive.
- Use mostly maize rice and samp and use more expensive products such as rice, pearl wheat and pasta less often.
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