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


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. ​
RECOMMENDATIONSCHOICES 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.