Eat REGULAR, BALANCED MEALS with CONTROLLED PORTIONS. Less food is better unless you are underweight or malnourished. Eat slowly and mindfully, Eat when you are hungry and stop when you are satisfied.
Make EVERY MEAL SMARTLY BALANCED. The major macronutrient groups, carbohydrates, fat and protein with a carbs:fat:protein energy value distribution of approximately 50:30:20 to contribute optimally to your health.
VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)
CARB SOURCES should mostly consist of SLOW DIGESTING CARBS and WHOLE GRAINS (low GI carbs, depending on your activity level and the timing of the meal).
Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.
FAT SOURCES that are rich in OMEGA-3 PUFAs and MUFAs should be SPECIFICALLY TARGETED, as should other foods that are high in VITAMINS, FIBRE and PHYTONUTRIENTS – these foods can make a major contribution to your health.
Have DAIRY PRODUCTS everyday.
FOCUS ON FRUIT and a few NUTS for snacks in between meals.
Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.
FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.
If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.
Use SALT SPARINGLY and limit salty foods.
A plate of food should have half the volume filled with vegetables or salad, leaving one quarter for a serving of lean protein & the other quarter for a serving of whole grain lower GI starch. Include some healthy fat in every meal.
The SMART HEALTH DIET describes a BALANCED diet that is NUTRITIOUS and RISK FREE in every way, with SUSTAINABLE meal plans that all people and age groups can enjoy.

Best of Eating For Sustained Energy

Pretoria News 7 August 2015

This book is truly beautiful. For this book the authors hand-picked their favourite recipes from the series.
The wholesome dishes and deserts are beautiful to look at and beyond delicious! Satisfaction guaranteed!

You can order the Afrikaans or English copy directly from GIFSA!

The cost is R280.00.
VAT and postage included for South African orders.
Non-South African orders can contact us for a quote that would include the postage cost.

South African visitors may forward their cheques to:

The Glycemic Index Foundation of SA
PO Box 8979
Sonpark, NELSPRUIT
1206

or you may make a direct payment into the GIFSA account, as follows:

Bank: Nedbank
Branch: Nelspruit
Branch Code: 1589 52 ( + 43) – when eight digits are required
Payee: The Glycemic Index Foundation of SA
Type of Account: Current Account
Account No.: 1589 364864

Please fax (013) 744 1622, phone (013) 744 0701 or email proof of payment together with

your name
postal address
cell phone number
Afrikaans or English preference

and we will forward the books. Deliveries usually take a week to ten days.

Best of Eating For Sustained Energy

Pretoria News 7 August 2015

This book is truly beautiful. For this book the authors hand-picked their favourite recipes from the series.The wholesome dishes and deserts are beautiful to look at and beyond delicious! Satisfaction guaranteed!

This book is truly beautiful. For this book the authors hand-picked their favourite recipes from the series.
The wholesome dishes and deserts are beautiful to look at and beyond delicious! Satisfaction guaranteed!