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Eat REGULAR, BALANCED MEALS with CONTROLLED PORTIONS. Less food is better unless you are underweight or malnourished. Eat slowly and mindfully, Eat when you are hungry and stop when you are satisfied.
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Make EVERY MEAL SMARTLY BALANCED. The major macronutrient groups, carbohydrates, fat and protein with a carbs:fat:protein energy value distribution of approximately 50:30:20 to contribute optimally to your health.
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VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)
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CARB SOURCES should mostly consist of SLOW DIGESTING CARBS and WHOLE GRAINS (low GI carbs, depending on your activity level and the timing of the meal).
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Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.
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FAT SOURCES that are rich in OMEGA-3 PUFAs and MUFAs should be SPECIFICALLY TARGETED, as should other foods that are high in VITAMINS, FIBRE and PHYTONUTRIENTS – these foods can make a major contribution to your health.
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Have DAIRY PRODUCTS everyday.
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FOCUS ON FRUIT and a few NUTS for snacks in between meals.
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Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.
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FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.
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If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.
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Use SALT SPARINGLY and limit salty foods.
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A plate of food should have half the volume filled with vegetables or salad, leaving one quarter for a serving of lean protein & the other quarter for a serving of whole grain lower GI starch. Include some healthy fat in every meal.
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The SMART HEALTH DIET describes a BALANCED diet that is NUTRITIOUS and RISK FREE in every way, with SUSTAINABLE meal plans that all people and age groups can enjoy.
Pudding & Toppings
PUDDINGS and PUDDING TOPPINGS | 122020 | |||||
Tinned fruit, See FRUIT, TINNED. Fresh fruit, See FRUIT, FRESH. Yoghurt, See DAIRY. See DAIRY BASED BEVERAGES | ||||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments | |
Low | Ice cream, low fat frozen dairy dessert, chocolate, hazelnut, Gelato mania | <5 | 2/3 cup | 80 | GIFSA & DSA | |
Low | Custard, egg, homemade (low fat milk, egg and sugar)* | <10 | 1/2 cup | 125 | Australian GI | GF |
Low | Custard, Ultramel Zero, Danone | <5 | 1/2 cup | 125 | GIFSA & DSA | GF |
Low | Custard, homemade (low fat milk, custard powder and sugar) | <10 | 1/2 cup | 125 | Australian GI | |
Low | Instant pudding made with milk* | <10 | 1/2 cup | 100 | Australian GI | GF |
Low | Pudding / fruit topping, strawberry, low GI, Thistlewood | <5 | 2 Tbs | 30 | Tested by GI Science Lab | GF |
Low | Ice cream, lite, vanilla, Country Fresh | <10 | 125 ml | 60 | GF | |
Low | Ice cream, Dialicious, fat free, vanilla / English toffee, Nestlé | <5 | 3 scoops | 75 | GIFSA & DSA | GF |
Low | Pudding / fruit topping, low GI, red cherry, Thistlewood | <5 | 2 Tbs | 30 | Tested by GI Science Lab | GF |
Low | Ice cream, low fat* | <10 | 3 scoops | 75 | Average nutritional values | |
Low | Pudding / fruit topping, low GI, blueberry, Thistlewood | <5 | 2 Tbs | 30 | Tested by GI Science Lab | GF |
Medium | Ice cream, regular* e.g. Country Fresh vanilla | <20 | 3 scoops | 75 | High fat | |
Medium | Jelly powder | <10 | 1/4 packet | 20 | Based on the GI of sugar | GF |
Medium | Jelly, ready to eat | <10 | 1/2 cup | 125 | Based on the GI of sugar | GF |
Medium | Instant pudding, powder | <20 | 1/4 packet | 22.5 | Calculated GI based on GI of cornstarch & sugar | GF |
High | Waffles** | <30 | 1 small | 60 | High fat | |
High | Tapioca pudding, made with milk | >30 | 1/2 cup | 135 | Canadian GI; note the very high GL | GF |
High | Sago pudding* | <30 | 1/2 cup | 125 | Estimated GI; MRC nutritionals; note the high GL | GF |
High | Tofu based frozen dessert (ice cream) | <20 | 3 scoops | 75 | Australian GI |
Get The South African Glycemic Index & Load Guide for comprehensive explanations, GI-lists, GL-values and the fibre, fat, protein and Kj-values.
A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
One of the services that we render as the GI Foundation, is to determine the GI of food products. Food companies are welcome to contact us for more information.
The products marked by an * are high in fat.
GF – means gluten free.
GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.



