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: 2g/100 ml Ready to Drink Mix, as per instructions, or no more than 7g fat/300 ml Fat: 3g/100 ml Ready to Drink Mix, as per instructions in order to contain no more than 10g fat/300 mlFat: 5g/100 ml Ready to Drink Mix, as per instructions in order to contain no more than 15 fat/300 mlFat: 5g/100 ml Ready to Drink Mix, as per instructions in order to contain no more than 15g fat/300ml
Saturated Fat: 0.8g/100 ml ready to drink mix or 10% of total kJ, including trans fatsSaturated Fat: 1.0g/100 ml ready to drink mix or 10% of total kJ, including trans fatsSaturated Fat: 1.5g/100 ml ready to drink mix or 10% of total kJ, including trans fatsSaturated Fat: 1.5g/100 ml ready to drink mix or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g per servingTrans fatty acids: 0.2g per servingTrans fatty acids: 0.3g per servingTrans fatty acids: 0.3g per serving
Mono-unsaturated fats: At least 10% of total kJ plus omega-6, 5% of total kJ and omega-3, 0.5% of total kJMono-unsaturated fats: At least 10% of total kJ plus omega-6, 4% of total kJ and omega-3, 0.5% of total kJMono-unsaturated fats: At least 10% of total kJ plus omega-6, 4% of total kJ, and omega-3, 0.5% of total kJMono-unsaturated fats: At least 10% of total kJ plus omega-6, 4% of total kJ and omega-3, 0.5% of total kJ
Poly-unsaturated fats: Omega-3 – 1% of total kJPoly-unsaturated fats: 100 mg per servingPoly-unsaturated fats: 100 mg per servingPoly-unsaturated fats: 100 mg
Cholesterol: 100 mg per servingCholesterol: 100 mg per servingCholesterol: 100 mg per servingCholesterol: 100 mg
Sodium: 200mg/100 mlSodium: 200mg/100 mlSodium: 200mg/100 mlSodium: At least 120mg/100 ml
Fibre: At least 2.5g per serving ready to drink mixFibre: At least 2g/serving ready to drink mixFibre: 2g per serving ready to drink mixFibre: 2g/serving ready to drink mix
Protein: 25g per serving and a carb to protein ratio of 1:1, but preferably 2:1.Protein: 25g per serving and a carb to protein ratio of 1:1, but preferably 2:1.Protein: 25g per serving and a carb to protein ratio of 1:1, but preferably 2:1.Protein: 25g per serving and a carb to protein ratio of 1:1, but preferably 2:1 or higher.
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible oligosaccharides: 15g per serving, ready to drink mix.Sugar alcohols and non-digestible oligosaccharides: 15g per serving, ready to drink mix.Sugar alcohols and non-digestible oligosaccharides: 15g per serving, ready to drink mix.Sugar alcohols and non-digestible oligosaccharides: 15g per serving, ready to drink mix.
Caffeine: 10 mg/100 ml or <25 mg per servingCaffeine: 10 mg/100 ml or <25 mg per servingCaffeine: 10 mg/100 ml or <25 mg per servingCaffeine: 10 mg/100 ml or <25 mg per serving
GI: 0-40GI: 0-55GI: 56 – 69GI: 70+
GL: 15 - 20GL: 15 - 20GL: 20 - 25GL: 25 - 30

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.