Nicus
Welcome to Stellenbosch University

​​The Nutrition Information Centr​e ​​of the 
University of Stellenbosch​ (NICUS)

Food and guidelines for healthy eating

​​​Summarised general guidelines on healthy choices


Bread, cereals, rice and pastas​

Primarily provide complex carbohydrates, riboflavin, thiamin, niacin, iron and folate. Whole grains are particularly rich in magnesium, zinc, and fibre. ​

​​

EAT MORE OFEAT 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 popcornAny 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 crackersButter crackers
STARCHY VEGETABLES
Potatoes, sweet potatoes, corn, pumpkin, butternut, peasFrench 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.
RECOMMENDATIONSCHOICES 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.