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:13g/mealFat:15g/mealFat:20g/mealFat:30g/meal
Saturated Fat: 6.0g/100gSaturated Fat: 7.0g/mealSaturated Fat: 9g/mealSaturated Fat: 14g/meal
Mono-unsaturated fat: At least 2g/mealMono-unsaturated fat: At least 2g/mealMono-unsaturated fat: At least 2.5g/mealMono-unsaturated fat: At least 4g/meal
Cholesterol: 100 mgCholesterol: 100 mgCholesterol: 100 mgCholesterol: 100 mg
Sodium: 500mg/100gSodium: 600mg/mealSodium: 800 mg/mealSodium: At least 1000 mg/meal
Fibre: At least 2gFibre: At least 2gFibre: At least 1gFibre: At least 1g
Protein: Minimum 15g
Maximum 40g
Protein: Minimum 15g
Maximum 40g
Protein: Minimum 15g
Maximum 40g
Protein: Minimum 20g
Maximum 50g
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible carbohydrates: 10g/mealSugar alcohols and non-digestible carbohydrates: 10g/mealSugar alcohols and non-digestible carbohydrates: 10g/mealSugar alcohols and non-digestible carbohydrates: 10g/meal
Caffeine: 15 mg/100gCaffeine: 15 mg/100gCaffeine: 50 mg/100gCaffeine: 50 mg/100g
GI: 0-40GI: 0-55GI: 56-69GI: 70+
GL: 20GL: 22GL: 25GL: At least 25

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.