FREQUENT FOODS | OFTEN FOODS | SOMETIMES FOODS | BEST AFTER/WITH EXERCISE |
 |  |  |  |
| 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 added | Fructose: 0g added | Fructose: 0g added | Fructose: 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: 0-40 | GI: 0-55 | GI: 56-69 | GI: 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)
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