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)

MISCELLANEOUS: SNACK BARS, HEALTH BARS, SPORTS BARS, DIET BARS, NOUGAT, etc

Fat: 3g/100g (except jam)Fat: 10g/100gFat: 15g/100g (except jam)Fat: 15g/100g (except jam)
Saturated Fat: 1g/100g or 10% of total kJ, including trans fatsSaturated Fat: 3.3g/100g or 10% of total kJ, including trans fatsSaturated Fat: 5g/100g or 10% of total kJ, including trans fatsSaturated Fat: 5g/100g or 10% of total kJ, including trans fats
Trans Fats: 0.2g/100gTrans Fats: 0.2g/100gTrans Fats: 0.2g/100gTrans Fats: 0.2g/100g
Mono-unsaturated fat: At least 10% of total kJMono-unsaturated fat: At least 10% of total kJMono-unsaturated fat: At least 10% of total kJMono-unsaturated fat: At least 10% of total kJ
Cholesterol: 50mg/100gCholesterol: 50mg/100g Cholesterol: 50mg/100gCholesterol: 50mg/100g
Sodium:120mg/100g (except jam)Sodium:150mg/100gSodium:150mg/100g (except jam)Sodium: At least 200 mg/100g
Fibre: 2g/100gFibre: 2g/100gFibre: 1g/100gFibre: 1g/100g
Protein:18g/100g and carb to protein ratio = 1:1, preferably 2:1Protein:18g/100g and carb to protein ratio = 1:1, preferably 2:1Protein:20g/100g and carb to protein ratio = 1:1, preferably 2:1Protein:25g/100g and carb to protein ratio = 1:1, preferably 2:1
Fructose:0g addedFructose:0g addedFructose:0g addedFructose:0g added
Sugar alcohols and non-digestible carbohydrates:20g per 100gSugar alcohols and non-digestible carbohydrates:20g per 100gSugar alcohols and non-digestible carbohydrates:20g per 100gSugar alcohols and non-digestible carbohydrates:20g per 100g
Caffeine:<25 mg per servingCaffeine:<25 mg per servingCaffeine:<25 mg per servingCaffeine:<25 mg per serving
GI: 0-40GI: 0-55GI:56-69, GL: 20 per barGI:70+ , GL: 25 Minimum and 50 Maximum per bar
GL:10 per barGL:12 per barGL:NB. Endorsement will only be granted on the condition that the words “Best after exercise” appear directly under the Orange GIFSA logo

MISCELLANEOUS: SAVOURY SNACKS (e.g. crisps, Pretzels, popcorn, biltong)

Fat:3g/100gFat:10g/100gFat:15g/100gFat:15g/100g
Saturated Fat:1.5g/100gSaturated Fat:5g/100g or 10% of total kJ, including trans fatsSaturated Fat:7.5g/100gSaturated Fat:7.5g/100g or 10% of total kJ
Trans Fats:0.2g per servingTrans Fats:0.2g per servingTrans Fats:0.2g per servingTrans Fats:0.2g per serving
MUFAs:At least 20% of total fatMUFAs:At least 20% of total fatMUFAs:At least 20% of total fatMUFAs:At least 20% of total fat
Cholesterol:None!Cholesterol:50mg/100gCholesterol:50mg/100gCholesterol:50mg/100g
Sodium: 1000mg/100gSodium:1000mg/100gSodium:1000mg/100gSodium:At least 300mg/100g
Flour:Flour:Flour:Flour:
Fibre: 2g/100g (Minimum)Fibre: 2g/100g (Minimum)Fibre: 2g/100g (Minimum)Fibre: 2g/100g (Minimum)
Protein: 21g per serving (biltong and dried wors)

7g/100g (crsps, Pretzels, etc.)
Protein:21g per serving (biltong and dried wors)

8g/100g (crisps, Pretzels, etc.)
Protein:21g per serving (biltong and dried wors)

7g/100g (crsps, Pretzels, etc.)
Protein: 21g per serving (biltong and dried wors)

7g/100g (crsps, Pretzels, etc.)
Fructose:0g addedFructose:0g addedFructose:0g addedFructose:0g added
Sugar alcohols and non-digestible carbohydrates:10g in total/100gSugar alcohols and non-digestible carbohydrates:10g in total/100gSugar alcohols and non-digestible carbohydrates:10g in total/100gSugar alcohols and non-digestible carbohydrates:10g in total/100g
Caffeine:0mgCaffeine:0mgCaffeine:0mgCaffeine:0mg
GI:0-40GI: 0-55GI:56-69GI:70+
GL:10GL:12GL:15GL:At least 20 per serving

MISCELLANEOUS: SWEETS AND NON-CHOCOLATE CONFECTIONERY (e.g. boiled and jelly type sweets)

Fat:3g/100gFat:3g/100gFat:10g/100gFat:15g/100g
Saturated Fat:1g/100g OR 10% of total kJ, including trans fatsSaturated Fat:1g/100g OR 10% of total kJ, including trans fatsSaturated Fat:3.3g/100g OR 10% of total kJ, including trans fatsSaturated Fat:5g/100g or 10% of total kJ, including trans fats
Trans Fats:0.1g/100gTrans Fats:0.1g/100gTrans Fats:0.1g/100gTrans Fats:0.1g/100g
MUFAs:At least 30% of the total fatMUFAs:At least 30% of the total fatMUFAs:At least 30% of the total fatMUFAs:At least 30% of the total fat
Cholesterol:50mg/100gCholesterol:50mg/100gCholesterol:50mg/100gCholesterol:50mg/100g
Sodium:50mg/100gSodium:50mg/100gSodium:50mg/100gSodium:For Sport: preferably at least 400mg/100g
Protein:3g/100gProtein:3g/100gProtein:6g/100gProtein:6g/100g
Fibre: Preferably 1g/100gFibre: Preferably 1g/100gFibre: Preferably 1g/100gFibre: Preferably 1g/100g
Fructose: 0g addedFructose: 0g addedFructose: 0g addedFructose: 0g added
Sugar alcohols and non-digestible carbohydrates:15g per 100g

Proviso (on sweets that contain more than 20g sugar alcohols and/or non-digestible carbohydrates per 100g): It MUST STATE on the product: “Excessive consumption may cause a laxative effect”
Sugar alcohols and non-digestible carbohydrates:15g per 100g

Proviso (on sweets that contain more than 20g sugar alcohols and/or non-digestible carbohydrates per 100g): It MUST STATE on the product: “Excessive consumption may cause a laxative effect”
Sugar alcohols and non-digestible carbohydrates:15g per 100g

Proviso (on sweets that contain more than 20g sugar alcohols and/or non-digestible carbohydrates per 100g): It MUST STATE on the product: “Excessive consumption may cause a laxative effect”
Sugar alcohols and non-digestible carbohydrates:15g per 100g

Proviso (on sweets that contain more than 20g sugar alcohols and/or non-digestible carbohydrates per 100g): It MUST STATE on the product: “Excessive consumption may cause a laxative effect”
Caffeine:<25mg/100gCaffeine:<25mg/100gCaffeine:<25mg/100gCaffeine:<25mg/100g
GI:0-40GI:0-55GI:56-69, GL: 12 per serving GI:70+
GL:10 per serving containing 15g (1 UNIT) carbohydrateGL:10 per serving containing 15g (1 UNIT) carbohydrateGL:56-69, GL: 12 per serving containing 15g (1 unit) carbohydrateGL:15 per serving containing 15g (1 UNIT) carbohydrate

CHOCOLATE, CHOCOLATE BARS, AND ICE CREAM BARS/ON STICKS

Fat:10g/100gFat:13g/100gFat:18g/100gFat:20g/100g
Saturated Fat:4.5g/100g OR 10% of total kJ, including trans fatSaturated Fat:6g/100g OR 10% of total kJ, including trans fatSaturated Fat:8.5g/100g OR 10% of total kJ, including trans fatSaturated Fat:9.5g/100g or 10% of total kJ, including trans fat
Trans Fats: 0.2gTrans Fats: 0.2gTrans Fats: 0.2gTrans Fats: 0.2g
MUFAs:At least 20% of total fatMUFAs:At least 20% of total fatMUFAs:At least 20% of total fatMUFAs:At least 20% of total fat
Cholesterol:50mgCholesterol:80mgCholesterol:80mgCholesterol:80mg
Sodium:120mg/100gSodium:150mg/100gSodium:150mg/100gSodium:At least 200 mg/100g
Protein:10g/100gProtein:10g/100gProtein:10g/100gProtein:18g/100g
Fibre: Preferably 1g/100gFibre: Preferably 1g/100gFibre: Preferably 1g/100gFibre: Preferably 1g/100g
Fructose:0g addedFructose:0g addedFructose:0g addedFructose:0g added
Sugar alcohols and non-digestible carbohydrates:15g/100gSugar alcohols and non-digestible carbohydrates:15g/100gSugar alcohols and non-digestible carbohydrates:15g/100gSugar alcohols and non-digestible carbohydrates:15g/100g
Caffeine:<50 mg per servingCaffeine:<50 mg per servingCaffeine:<50 mg per servingCaffeine:<50 mg per serving
GI:0-40GI:0-55GI:56-69GI:70+
GL:10 per serving containing 15g (1 UNIT) carbohydrateGL:10 per serving containing 15g (1 UNIT) carbohydrateGL:12 per serving containing 15g (1 UNIT) carbohydrateGL:15 per serving containing 15g (1 UNIT) carbohydrate

PUDDINGS AND DESSERTS

Fat:3g/100g solids and 1.5g fat/100 ml for liquids like dairy dessertsFat:10g/100g for solids and 5g fat/100g for liquids like dairy dessertsFat:15g/100gFat:15g/100g
Saturated Fat:1.5g/100g OR 10% of total kJSaturated Fat:1.5g/100g OR 10% of total kJSaturated Fat: 7.5g/100g OR 10% of total kJSaturated Fat:7.5g/100g or 10% of total kJ
Trans Fatty Acids0.1g/100gTrans Fatty Acids0.2g/100gTrans Fatty Acids0.2g/100gTrans Fatty Acids0.2g/100g
Sodium:150mg/100gSodium:150mg/100gSodium:200mg/100gSodium:At least 120mg/100g
MUFAs:At least 20% of total kJ
Fructose:0g addedFructose:0g addedFructose:0g addedFructose:0g added
Sugar alcohols and non-digestible carbohydrates:10g per 100gSugar alcohols and non-digestible carbohydrates:10g per 100gSugar alcohols and non-digestible carbohydrates:10g per 100gSugar alcohols and non-digestible carbohydrates:10g per 100g
Caffeine:10 mg per 100 gCaffeine:10 mg per 100 gCaffeine:10 mg per 100 gCaffeine:10 mg per 100 g
GI:0-40GI:0-55GI:56-69GI:70+
GL:10GL:10GL:12GL:At least 20

MISCELLANEOUS: SPORTS, ENERGY, REHYDRATING DRINKS AND COLDDRINKS

Fat: 1g/100mlFat: 1g/100mlFat: 1g/100mlFat: 1g/100ml
Saturated Fat:10% of total fatSaturated Fat:10% of total fatSaturated Fat:10% of total fatSaturated Fat:10% of total fat
Trans Fats:noneTrans Fats:noneTrans Fats:noneTrans Fats:none
MUFAs:N/AMUFAs:N/AMUFAs:N/AMUFAs:N/A
Cholesterol:NoneCholesterol:NoneCholesterol:NoneCholesterol:None
Sodium:At least 20mg/100 ml (Sports, energy and rehydrating drinks)Sodium:At least 20mg/100 ml (Sports, energy and rehydrating drinks)Sodium:At least 30mg/100 ml (Sports, energy and rehydrating drinks)Sodium:At least 30mg/100 ml (Sports, energy and rehydrating drinks)
Protein:1g/100gProtein:1g/100gProtein:3g/100gProtein:3g/100g
Fibre: N/AFibre: N/AFibre: N/AFibre: N/A
Fructose:0g addedFructose:0g addedFructose:0g addedFructose:0g added
Sugar alcohols and non-digestible carbohydrates:15g/500mlSugar alcohols and non-digestible carbohydrates:15g/500mlSugar alcohols and non-digestible carbohydrates:15g/500mlSugar alcohols and non-digestible carbohydrates:15g/500ml
Caffeine:17mg per 100 ml with a maximum of 60mg per 500 ml servingCaffeine:17mg per 100 ml with a maximum of 60mg per 500 ml servingCaffeine:17mg per 100 mlCaffeine:17mg per 100 ml
Quinine:8mg per 100ml

Proviso (if the product contains this amount of quinine):Warning: "contains quinine which may illicit an allergic response".
Quinine:8mg per 100ml

Proviso (if the product contains this amount of quinine):Warning: "contains quinine which may illicit an allergic response".
Quinine:8mg per 100ml

Proviso (if the product contains this amount of quinine):Warning: "contains quinine which may illicit an allergic response".
Quinine:8mg per 100ml

Proviso (if the product contains this amount of quinine):Warning: "contains quinine which may illicit an allergic response".
GI:0-40GI:0-55GI:56-69GI:70+
GL:10 per 350ml serving

(if the sweetening agent or main carbohydrate source is high GI, the GL of one serving must be < 3)
GL:12 per 350ml serving

(if the sweetening agent or main carbohydrate source is high GI, the GL of one serving must be < 3)
GL:23 per 500ml

(if the sweetening agent or main carbohydrate source is high GI, the GL of one serving must be < 6)
GL:25 Minimum and 50 Maximum per 500ml

SWEET AND SAVOURY BREAD SPREADS (Jams, honey, syrup, fish paste, sandwich spread and dips, etc.)

Fat:3g/100gFat:10g/100gFat:15g/100gFat:15g/100g
Saturated Fat:1.5g/100g OR 10% of total kJ, including trans fatsSaturated Fat:5g/100g OR 10% of total kJ, including trans fatsSaturated Fat: 7.5g/100g or 10% of total kJ, including trans fatsSaturated Fat:7.5g/100g or 10% of total kJ, including trans fats
Trans fatty acids:0.2g/100gTrans fatty acids:0.2g/100gTrans fatty acids:0.2g/100gTrans fatty acids:0.2g/100g
MUFAs:Minimum 10% of total fatMUFAs:Minimum 10% of total fatMUFAs:Minimum 10% of total fatMUFAs:Minimum 10% of total fat
Cholesterol:50 mg/100gCholesterol:50 mg/100gCholesterol:60 mg/100gCholesterol:60 mg/100g
Sodium:500mgSodium:600mg/100gSodium:600mg/100gSodium:16g/100g
Fibre: At least 0.7g/100g (jams)Fibre: At least 0.7g/100g (jams)Fibre: At least 0.5g/100g (jams)Fibre: N/A
Protein:16g/100gProtein:16g/100gProtein:16g/100gProtein:16g/100g
Fructose:0g addedFructose:0g addedFructose:0g addedFructose:0g added
Sugar alcohols and non-digestible carbohydrates:20g/100gSugar alcohols and non-digestible carbohydrates:20g/100gSugar alcohols and non-digestible carbohydrates:20g/100gSugar alcohols and non-digestible carbohydrates:20g/100g
Sugar:10g/servingSugar:10g/servingSugar:10g/servingSugar:10g/serving
Caffeine:0mgCaffeine:0mgCaffeine:0mgCaffeine:0mg
GI:0-40GI:0-55GI:56-69GI:70+
GL:< 4 per 20 ml (25g) servingGL:< 5 per 20 ml (25g) servingGL:< 8 per 20 ml (25g) servingGL:10 per 20 ml (25g) serving

CONDIMENTS AND SPICES AND PASTA SAUCES (tomato sauce, mustard, marinades and non-tomato pasta sauces)

Fat:3g/100gFat:10g per 100gFat:12g/100gFat:12g/100g
Saturated Fat:1g per 100g or 10% of total kJ, including trans fatsSaturated Fat:3.3g per 100g or 10% of total kJ, including trans fatsSaturated Fat:4g/100g or 10% of total kJ, including trans fatsSaturated Fat:4g/100g or 10% of total kJ, including trans fats
Trans Fats:0.2g/100gTrans Fats:0.2g/100gTrans Fats:0.2g/100gTrans Fats:0.2g/100g
MUFAs:preferably 30% of total fatMUFAs:preferably 30% of total fatMUFAs:preferably 30% of total fatMUFAs:preferably 30% of total fat
Cholesterol:50mgCholesterol:50mg/100gCholesterol:50mg/100gCholesterol:50mg/100g
Sodium:800mg/100g

300mg/serving (pasta sauces)
Sodium:800mg/100g

300mg/serving (pasta sauces)
Sodium:800mg/100g

300mg/serving (pasta sauces)
Sodium:N/A
Protein:<4g/100gProtein:<4g/100gProtein:<4g/100gProtein:<4g/100g
Fibre: 0.5g/100gFibre: should contain some fiberFibre: N/AFibre: N/A
Fructose:0g addedFructose:0g addedFructose:0g addedFructose:0g added
Sugar alcohols and non-digestible carbohydrates:max 10g per 100gSugar alcohols and non-digestible carbohydrates:max 10g per 100gSugar alcohols and non-digestible carbohydrates:max 10g per 100gSugar alcohols and non-digestible carbohydrates:max 10g per 100g
Caffeine:0 mgCaffeine:0 mgCaffeine:0 mgCaffeine:0 mg
GI:0-40GI:0-55GI:56-69GI: 70+
GL:3 (maximum serving size 30ml)GL:GL: 3 (maximum serving size 30ml)GL:GL: 4 (maximum serving size 30ml)GL:GL: 5

SWEETENERS (Tablets, sachets/sticks, shakes/”spoon for spoon” and liquids)

Fat:0g/100gFat:0g/100gFat:0g/100gFat:0g/100g
Saturated Fat:0g per 100gSaturated Fat:0g per 100gSaturated Fat:0g per 100gSaturated Fat:0g per 100g
Trans Fats:0g/100gTrans Fats:0g/100gTrans Fats:0g/100gTrans Fats:0g/100g
MUFAs:N/AMUFAs:N/AMUFAs:N/AMUFAs:N/A
Cholesterol:0mg/100gCholesterol:0mg/100gCholesterol:0mg/100gCholesterol:0mg/100g
Sodium:10mg/100gSodium:100mg/100gSodium: 15mg/100gSodium:N/A
Protein:<1g/100gProtein:<1g/100gProtein:<2g/100gProtein:<2g/100g
Fibre: N/AFibre: N/AFibre: N/AFibre: N/A
Fructose:0g addedFructose:0g addedFructose:0g addedFructose:0g added
Sugar alcohols and non-digestible carbohydrates:Maximum 20g per 100g allowed. Proviso: on Sweeteners that are 100% sugar alcohols and/or non-digestible carbohydrates): It MUST STATE on the product “Excessive consumption may cause a laxative effect”Sugar alcohols and non-digestible carbohydrates:Maximum 20g per 100g allowed. Proviso: on Sweeteners that are 100% sugar alcohols and/or non-digestible carbohydrates): It MUST STATE on the product “Excessive consumption may cause a laxative effect”Sugar alcohols and non-digestible carbohydrates:Maximum 20g per 100g allowed. Proviso: on Sweeteners that are 100% sugar alcohols and/or non-digestible carbohydrates): It MUST STATE on the product “Excessive consumption may cause a laxative effect”Sugar alcohols and non-digestible carbohydrates:Maximum 20g per 100g allowed. Proviso: on Sweeteners that are 100% sugar alcohols and/or non-digestible carbohydrates): It MUST STATE on the product “Excessive consumption may cause a laxative effect”
Caffeine: 0 mgCaffeine: 0 mgCaffeine: 0 mgCaffeine: 0 mg
GI:0-40, “or higher in those cases where the GL spec is met”.GI:0-55 , “or higher in those cases where the GL spec is met”.GI:56-69, “or higher in those cases where the GL spec is met”.GI:70+
GL:3 per serving

Proviso: The words '”The recommended dose for polyols is 4 tsp (20 ml) at one sitting” should be added to the label in bold letters, minimum 2mm lettering size.
GL:3 per serving

Proviso: The words '”The recommended dose for polyols is 4 tsp (20 ml) at one sitting” should be added to the label in bold letters, minimum 2mm lettering size.
GL:4 per serving

Proviso: The words '”The recommended dose for polyols is 4 tsp (20 ml) at one sitting” should be added to the label in bold letters, minimum 2mm lettering size.
GL:5 per serving

Proviso: The words '”The recommended dose for polyols is 4 tsp (20 ml) at one sitting” should be added to the label in bold letters, minimum 2mm lettering size.

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.