FREQUENT FOODS | OFTEN FOODS | ACTIVE FOODS | EXERCISE FOODS |
 |  |  |  |
| None | None | Total fat: 5g/100ml (coconut milk) 15g/100g (Lite mayonnaise and salad dressings) | Total fat: 5g/100ml (coconut milk) 15g/100g (Lite mayonnaise and salad dressings) |
| None | None | No added fat (nuts and seeds and -butters) 60g/100g (margarines and low fat spreads) | No added fat (nuts and seeds and -butters) 60g/100g (margarines and low fat spreads) |
| None | None | Mono-unsaturated Fat: 40% or more per 100ml (oils) At least 1g/100ml (coconut milk)At least 3g/100g (margarines and low fat spreads) > 25% of total fat (Lite mayonnaise and salad dressings) At least 20g/100g, unless > 1g/100g of the PUFAs are omega 3s (nuts and -butters) At least 10g/100g, unless >1g/100g of the PUFAs are omega 3s (seeds and -butters) | Mono-unsaturated Fat: Mono-unsaturated Fat: 40% or more per 100ml (oils) At least 1g/100ml (coconut milk) At least 3g/100g (margarines and low fat spreads) > 25% of total fat (Lite mayonnaise and salad dressings) At least 20g/100g, unless > 1g/100g of the PUFAs are omega 3s (nuts and -butters) At least 10g/100g, unless >1g/100g of the PUFAs are omega 3s (seeds and -butters) |
| None | None | Saturated Fat : 25% of total fat (oils, nuts, seeds, nut and seed butters) 4g/100ml (coconut milk) 7.0g/100g (Lite mayonnaise and salad dressings) 20g/100g (margarine and low fat spreads) | Saturated Fat : 25% of total fat (oils, nuts, seeds, nut and seed butters) 4g/100ml (coconut milk) 7.0g/100g (Lite mayonnaise and salad dressings) 20g/100g (margarine and low fat spreads) |
| None | None | Trans fat: 0.3g/100g (oils, coconut milk, nuts, seeds and nut and seed butters) 0.5g/100g (margarines, low fat spreads, Lite mayonnaise and salad dressings) | Trans fat: 0.3g/100g (oils, coconut milk, nuts, seeds and nut and seed butters) 0.5g/100g (margarines, low fat spreads, Lite mayonnaise and salad dressings) |
| None | None | Cholesterol: 1mg/100g (oils, coconut milk, margarines, low fat spreads, nuts and seeds and nut and seed butters) 50mg/100g (Lite mayonnaise and salad dressings) | Cholesterol: 1mg/100g (oils, coconut milk, margarines, low fat spreads, nuts and seeds and nut and seed butters) 50mg/100g (Lite mayonnaise and salad dressings) |
| None | None | Sodium: 500mg/100g (margarines, low fat spreads and seed- and nut butters) 25mg/100ml (coconut milk) 120mg/100g (nuts) 300mg/serving (Lite mayonnaise and salad dressing). | Sodium: 500mg/100g (margarines, low fat spreads and seed- and nut butters) 25mg/100ml (coconut milk) 120mg/100g (nuts) 300mg/serving (Lite mayonnaise and salad dressing). |
| None | None | Fibre: N/A (except for nuts, seeds and -butters: inherent) | Fibre: N/A (except for nuts, seeds and -butters: inherent) |
| None | None | Fructose: 0g added Sugar alcohols and non-digestible oligosaccharides: 0g (oils and coconut milk) 5g/100g (Lite margarines and low fat spreads) 10g/100g (Lite mayonnaise and salad dressing) No added (nuts and seeds and -butters) | Fructose: 0g added Sugar alcohols and non-digestible oligosaccharides: 0g (oils and coconut milk) 5g/100g (Lite margarines and low fat spreads) 10g/100g (Lite mayonnaise and salad dressing) No added (nuts and seeds and -butters) |
| None | None | GI: 0 - 55 (nuts, seeds and -butters and salad dressings) | GI: 0 - 55 (nuts, seeds and -butters and salad dressings) |
| None | None | GL <4 per serving (nuts, Lite mayonnaise and salad dressings) <4 per serving of 30g (nut- and seed butters) | GL <4 per serving (nuts, Lite mayonnaise and salad dressings) <4 per serving of 30g (nut- and seed butters) |
Compiled by Liesbet Delport RD (SA) and Gabi Steenkamp RD (SA)
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