FREQUENT FOODS
(Green Plus)
(Low fat Low GI)

OFTEN FOODS
(Green)
(Lower fat Low GI)

SOMETIMES FOODS
(Orange)
(Lower/Medium Fat Intermediate GI or Medium fat Low GI)

BEST AFTER/WITH EXERCISE
(Red)
(Lower fat High GI or
Medium Fat High GI)

Fat: 1.5g/100ml (milk, milk drinks, yogurt and frozen desserts)
3g/100g for cheese
Fat: 2g/100ml (milk, milk drinks and yogurt),
4g/100g (evaporated milk),
5g/100g for soft cheese,
14g/100g for hard cheese
5g/100ml for frozen desserts
Fat: 2g/100ml (milk, milk drinks and yogurt),
4g/100g (evaporated milk),
10g/100g for soft cheese,
25g/100g or 30% of kJ (hard cheese)
5g/100ml for frozen desserts.
Fat: 2g/100ml (milk, milk drinks and yogurt),
4g/100g (evaporated milk),
10g/100g for soft cheese,
25g/100g or 30% of kJ (hard cheese)
5g/100ml for frozen desserts.
Saturated Fat :
0.75g/100ml (milk, yogurt and frozen desserts)
1g/100 ml (milk drinks)
1.5g/100g (hard cheese) or 10% of total kJ, including trans fats
Saturated Fat :
1.2g/100ml (milk and yogurt)
1.4g/100 ml (milk drinks)
2.4g/100g (evaporated milk),
3g/100g for soft cheese,
5g/100g (hard cheese) or 10% of kJ, including trans fats
3g /100ml for frozen desserts.
Saturated Fat and trans fatty acids:
1.2g/100ml (milk and yogurt)
1.4g/100ml (milk drinks)
2.4g/100g (evaporated milk),
5g/100g for soft cheese
13g/100g (hard cheese) or 10% of kJ, including trans fats
3g/100ml for frozen desserts.
Saturated Fat and trans fatty acids:
1.2g/100ml (milk and yogurt)
1.4g/100ml (milk drinks)
2.4g/100g (evaporated milk),
5g/100g for soft cheese
13g/100g (hard cheese) or 10% of kJ, including trans fats
3g/100ml for frozen desserts.
Trans fats: no added

Mono-unsaturated fatty acids:
Minimum of 25% of total fat
Trans fats: no added

Mono-unsaturated fatty acids:
Minimum of 25% of total fat
Trans fats: no added

Mono-unsaturated fatty acids:
Minimum of 25% of total fat
Trans fats: no added

Mono-unsaturated fatty acids:
Minimum of 25% of total fat
Cholesterol:
10 mg per 100g
50 mg per 100g (hard and soft cheeses)
Cholesterol:
10 mg per 100g (milk and milk drinks)
80 mg per 100g (hard and soft cheeses)
50 mg (frozen desserts)
Cholesterol:
10 mg per 100g (milk and milk drinks)
100 mg per 100g (hard and soft cheeses)
50 mg per 100 ml (frozen desserts)
120 mg (frozen desserts)
Cholesterol:
10 mg per 100g (milk and milk drinks)
100 mg per 100g (hard and soft cheeses)
50 mg per 100 ml (frozen desserts)
120 mg (frozen desserts)
Sodium:
800mg/100g (hard cheese)
400 mg (soft cheese)
70mg/100g (liquid milk products including yogurt)
120 mg per 100ml (frozen desserts)
140mg/100g (evaporated milk)
Sodium:
800mg/100g (hard cheese)
400 mg (soft cheese)
70mg/100ml (liquid milk products including yoghurt)
140mg/100g (evaporated milk)
120 mg per 100 ml (frozen desserts)
Sodium:
800mg/100g (hard cheese)
400 mg (soft cheese)
70mg/100g (liquid milk products including yoghurt).
120mg/100g (frozen desserts)
Sodium:
800mg/100g (hard cheese)
400 mg (soft cheese)
70mg/100g (liquid milk products including yoghurt).
120mg/100g (frozen desserts)
Fibre: N/A

Protein: N/A
Fibre: N/A

Protein: N/A
Fibre: N/A

Protein:N/A
Fibre: N/A

Protein:N/A
Caffeine; 15mg/100 ml (milk based drinks)
30 mg (desserts)
Caffeine; 15mg/100 ml (milk based drinks)
30 mg (desserts)
Caffeine;15mg/100 ml (milk based drinks)
30 mg (desserts)
Caffeine;15mg/100 ml (milk based drinks)
30 mg (desserts)
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible oligosaccharides: 5g (milk, milk drinks and yogurt)
10g /100g (evaporated milk and desserts)
Sugar alcohols and non-digestible oligosaccharides:
5g/100ml (milk, milk drinks and yogurt)
10g /100ml (evaporated milk and desserts)
Sugar alcohols and non-digestible carbohydrates:
5g (milk, milk drinks and yogurt)
10g /100g (evaporated milk and desserts)
Sugar alcohols and non-digestible carbohydrates:
5g (milk, milk drinks and yogurt)
10g /100g (evaporated milk and desserts)
GI: 0-40GI: 0-55
GI: 56-69GI: 56-69
GL: 6 (milk, milk drinks, evaporated milk, yoghurt and yoghurt drinks and frozen desserts)
Milk substitutes (excluding soya beverages)
GL: 10 (milk, milk drinks, evaporated milk, yoghurt and yoghurt drinks and frozen desserts)
Milk substitutes (excluding soya beverages) 2
GL: 13 (milk, milk drinks, evaporated milk, yoghurt and yoghurt drinks)
Milk substitutes (excluding soya beverages) 2
GL: 13 (milk, milk drinks, evaporated milk, yoghurt and yoghurt drinks)
Milk substitutes (excluding soya beverages) 2

Compiled by Liesbet Delport RD (SA) and Gabi Steenkamp RD (SA)

References:

1. Augustin LS, Dal Maso L, La Vecchia C, Parpinel M, Negri E, Vaccarella S, et al. Dietary glycemic index and glycemic load and bread cancer risk: as case-control study. Ann. of Onc 2001; 12: 1533–1538.

2. Bowman BA, Forbes AL, White JS and Glinsmann WH. Introduction (to fructose). Am J Clin Nutr 1993; 58: 721S – 723S.

3. Ascherio A. Epidemiologic Studies on Dietary fat and Coronary Heart Disease. Am J Med 2002; 113 (supp 9B): 9S – 12S.

4. Brynes AE, Edwards CM, Ghatei MA, Dornhorst A, Morgan LM, Bloom SR, et al. A randomised four-intervention crossover study investigating the effect of carbohydrates on daytime profiles of insulin, glucose, non-esterified fatty acids and triacylglycerols in middle-aged men. Br J Nutr 2003; 89: 207–218.

5. Hu FB, Frank et al. Dietary Fat Intake and the risk of Coronary Heart disease in women. N Engl J Med 1997; 333: 1491-1499.

6. Liu S, Willett WC, Stampfer MJ, Hu FB, Franz M, Sampson L, et al. A prospective study of dietary glycemic load, carbohydrate intake and risk of coronary heart diease in US women. Am J Clin Nutr 2000; 71(6): 1455-1461.

7. Salmeron J, Ascherio A, Rimm EB, Colditz GA, Spiegelman D, Jenkins DJ, et al. Dietary fibre, glycemic load and risk of non-insulin-dependent diabetes mellitus in men. Diab Care. 1997a; 20(4): 545–550.

8. Salmeron J, Manson JE, Stampfer MJ, Colditz GA, Wing AL & Willett WC. Dietary fibre, glycemic load and risk of non-insulin-dependent diabetes mellitus in women. J Am Med Ass. 1997b; 277(6): 472-477.