|EAT MORE OF||EAT LESS OF|
|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)
|WHOLE GRAINS - wheat, oats, barley, millet, rye, bulgur |
Buckwheat, millet, quinoa, sago, semolina, tapioca, triticale
|Refined flours |
|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|
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)
|Any legume (pulses) cooked with sugar or fat|
| ||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.