The Nutrition Information Centre of the
University of Stellenbosch (NICUS)
Food and guidelines for healthy eating
Summarised general guidelines on healthy choices
Fats, sweets and alcoholic beverages
Primarily
provide sugar, fat and alcohol and therefore are high in energy.
| EAT / DRINK LESS OF |
| FOODS HIGH IN FAT |
| Butter, margarine, oils, gravy, cream cheese, oil-based salad dressing, mayonnaise, potato crisps, olives, cakes, cookies, doughnuts, chocolates, burgers, hotdogs, fried food or snacks |
| FOODS HIGH IN SUGAR |
| Cakes, cookies, doughnuts, sweets, jelly, syrup, gelatine, desserts, sugar, honey, preserves, jam, soft drinks, cordials, fruit drinks (non-pure) |
| ALCOHOLIC BEVERAGES |
| Wine (red wine, white wine), beer, milk stout, spirits (vodka, brandy, rum, tequila, whiskey), liquor etc. |
| Although this list is COMPREHENSIVE, it is by no means COMPLETE. |
| RECOMMENDATIONS | CHOICES FOR A RESTRICTED BUDGET |
- Use sparingly as these foods are high in energy but provide few nutrients.
- Foods from this category should not replace food from any other group.
- Inclusion of these foods should be determined by individual energy needs.
| - First choose foods from the other groups before making choices from these group as these provide very few nutrients apart from energy and fat-soluble vitamins.
- These foods (except alcoholic beverages) can be used to add energy to a meal.
- Hard margarine in bricks is cheaper than soft margarine in tubs, however they should be used very sparingly.
- Limit the use of oil by not frying food.
- Mayonnaise and salad dressings are expensive and should be used occasionally. These can be substituted with cheaper alternatives or homemade dressings. Examples are vinegar or vinaigrette etc.
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