Saturated fat: 5g/100g or 10% of total kJ, including trans fats
Trans fats: 0.1g/100g
Mono-unsaturated fats:
At least 30% of the total fat
Cholesterol: 50mg/100g
Sodium: For Sport: preferably at least 400mg/100g
Protein: 6g/100g
Fibre: Preferably 1g/100g
Fructose: 10g per 100g or not more than 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrate: 10g per 100g or not more than 20g/100g, including fructose
Caffeine: <50mg/100g
GI: 70+
GL: 15 per serving containing 15g (1 UNIT) carbohydrate
CHOCOLATE, CHOCOLATE BARS, AND ICE CREAM BARS/ON STICKS
Frequent Foods
(Green+)
Fat: 10g/100g
Saturated fat: 4.5g/100g OR 10% of total kJ, including trans fat
Trans fat: 0.2g
Mono-unsaturated fat:
At least 20% of total fat
Cholesterol: 50mg
Sodium: 120mg/100g
Protein: 10g/100g
Fibre: Preferably 1g/100g
Fructose: 10g/100g
Sugar alcohols: 10g/100g
Caffeine: <50 mg per serving
GI: 0-40
GL: 10 per serving containing 15g (1 UNIT) carbohydrate
Often Foods
(Green)
Fat: 13g/100g
Saturated fat: 6g/100g OR 10% of total kJ, including trans fat
Trans fat: 0.2g
Mono-unsaturated fat:
At least 20% of total fat
Cholesterol: 80mg
Sodium: 150mg/100g
Protein: 10g/100g
Fibre: Preferably 1g/100g
Fructose: 10g/100g
Sugar alcohols: 10g/100g
Caffeine: <50 mg per serving
GI: 0-55
GL: 10 per serving containing 15g (1 UNIT) carbohydrate
Special Treats
(Orange)
Fat: 18g/100g
Saturated fat: 8.5g/100g OR 10% of total kJ, including trans fat
Trans fat: 0.2g
Mono-unsaturated fat:
At least 20% of total fat
Cholesterol: 80mg
Sodium: 150mg/100g
Protein: 10g/100g
Fibre: Preferably 1g/100g
Fructose: 10g/100g
Sugar alcohols: 10g/100g
Caffeine: <50 mg per serving
GI: 56-69
GL: 12 per serving containing 15g (1 UNIT) carbohydrate
Best with Exercise
(Red)
Fat: 20g/100g
Saturated fat: 9.5g/100g or 10% of total kJ, including trans fat
Trans fat: 0.2g
Mono-unsaturated fat:
At least 20% of total fat
Cholesterol: 80mg
Sodium: At least 200 mg/100g
Protein: 18g/100g
Fibre: Preferably 1g/100g
Fructose: 10g/100g
Sugar alcohols: 10g/100g
Caffeine: <50mg per serving
GI: 70+
GL: 15 per serving containing 15g (1 UNIT) carbohydrate
PUDDINGS AND DESSERTS
Frequent Foods
(Green+)
Fat: 3g/100g solids and 1.5g fat/100 ml for liquids like dairy desserts
Saturated fat: 1.5g/100g OR 10% of total kJ
Trans fatty acids: 0.1g/100g
Sodium: 150mg/100g
Fructose: 10g per 100g or not more than 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrate: 10g per 100g or not more than 20g/100g, including fructose
Caffeine: 10 mg per 100 g
GI: 0-40
GL: 10
Often Foods
(Green)
Fat: 10g/100g for solids and 5g fat/100g for liquids like dairy desserts
Saturated fat: 1.5g/100g OR 10% of total kJ
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: At least 20% of total kJ
Sodium: 150mg/100g
Fructose: 10g per 100g or not more than 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrate: 10g per 100g or not more than 20g/100g, including fructose
Caffeine: 10 mg per 100 g
GI: 0-55
GL: 10
Special Treats
(Orange)
Fat: 15g/100g
Saturated fat: 7.5g/100g OR 10% of total kJ
Trans fatty acids: 0.2g/100g
Sodium: 200mg/100g
Fructose: 10g per 100g or not more than 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrate: 10g per 100g or not more than 20g/100g, including fructose
Caffeine: 10 mg per 100g
GI: 56-69
GL: 12
Best with Exercise
(Red)
Fat: 15g/100g
Saturated fat: 7.5g/100g or 10% of total kJ
Trans fatty acids: 0.2g/100g
Sodium: At least 120mg/100g
Fructose: 10g per 100g or not more than 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrate: 10g per 100g or not more than 20g/100g, including fructose
Caffeine: 10 mg per 100g
GI: 70+
GL: At least 20
MISCELLANEOUS: SPORTS, ENERGY, REHYDRATING DRINKS AND COLDDRINKS
Frequent Foods
(Green+)
Fat: 1g/100ml
Saturated fat: 10% of total fat
Trans fatty acids: None
Mono-unsaturated fat: N/A
Cholesterol: None
Sodium: At least 20mg/100 ml (Sports, energy and rehydrating drinks)
Maximum 100mg/100ml (cold drinks)
Protein: 1g/100g
Fibre: N/A
Fructose: 10g/500ml
Sugar alcohols and non-digestible carbohydrates: 10g/500ml
Caffeine: 17mg per 100 ml with a maximum of 60mg per 500 ml serving
GI: 0-40
GL: 10 per 350ml serving
(if the sweetening agent or main carbohydrate source is high GI, the GL of one serving must be < 3)
Often Foods
(Green)
Fat: 1g/100ml
Saturated fat: 10% of total kJ
Trans fatty acids: None
Mono-unsaturated fat: N/A
Cholesterol: None
Sodium: At least 20mg/100 ml (Sports, energy and rehydrating drinks)
Maximum 100mg/100ml (cold drinks)
Protein: 1g/100ml
Fibre: N/A
Fructose: 10g/500ml
Sugar alcohols and non-digestible carbohydrates: 10g/500ml
Caffeine: 17mg per 100 ml with a maximum of 60mg per 500 ml
GI: 0-55
GL: 12 per 350ml serving
(if the sweetening agent or main carbohydrate source is high GI, the GL of one serving must be < 3)
Special Treats
(Orange)
Fat: 1g/100ml
Saturated fat: 10% of total fat
Trans fatty acids: None
Mono-unsaturated fat: N/A
Cholesterol: None
Sodium: At least 30mg/100 ml (Sports, energy and rehydrating drinks)
Maximum 100mg/100ml (cold drinks)
Protein: 3g/100ml
Fibre: N/A
Fructose: 10g/500ml
Sugar alcohols and non-digestible carbohydrates: 10g/500ml
Caffeine: 17mg per 100 ml
GI: 56-69
GL: 23 per 500ml
(if the sweetening agent or main carbohydrate source is high GI, the GL of one serving must be < 6)
Best with Exercise
(Red)
Fat: 1g/100ml
Saturated fat: 10% of total fat
Trans fatty acids: None
Mono-unsaturated fat: N/A
Cholesterol: None
Protein: 3g/100ml
Fibre: N/A
Sodium: At least 30mg/100 ml (Sports, energy and rehydrating drinks)
Fructose: 10g/500ml
Sugar alcohols and non-digestible carbohydrates: 10g/500ml
Caffeine: 17mg per 100 ml
GI: 70+
GL: 25 Minimum and 50 Maximum per 500ml
SWEET AND SAVOURY BREAD SPREADS (Jams, honey, syrup, fish paste, sandwich spread and dips, etc.)
Frequent Foods
(Green+)
Fat: 3g/100g
Saturated fat: 1.5g/100g OR 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: Minimum 10% of total fat
Cholesterol: 50 mg/100g
Sodium: 500mg
Protein: 16g/100g
Fibre: At least 0.7g/100g (jams)
Fructose: 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrates: 20g/100g, including fructose
Sugar: 10g/serving
Caffeine: 0mg
GI: 0-40
GL: < 4 per 20 ml (25g) serving
Often Foods
(Green)
Fat: 10g/100g
Saturated fat: 5g/100g OR 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: Minimum 10% of total fat
Cholesterol: 50 mg/100g
Sodium: 600mg/100g
Protein: 16g/100g
Fibre: At least 0.7g/100g (jams)
Fructose: 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrates: 20g/100g, including fructose
Sugar: 10g/serving
Caffeine: 0mg
GI: 0-55
GL: < 5 per 20 ml (25g) serving
Special Treats
(Orange)
Fat: 15g/100g
Saturated fat: 7.5g/100g or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: Minimum 10% of total fat
Cholesterol: 60 mg/100g
Sodium: 600g/100g
Protein: 16g/100g
Fibre: At least 0.5g/100g (jams)
Fructose: 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrates: 20g/100g, including fructose
Sugar: 10g/serving
Caffeine: 0mg
GI: 56-69
GL: < 8 per 20 ml (25g) serving
Best with Exercise
(Red)
Fat: 15g/100g
Saturated fat: 7.5g/100g or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: Minimum 10% of total fat
Cholesterol: 60 mg/100g
Protein: 16g/100g
Fibre: N/A
Sodium: 800mg/100g
Fructose: 20g/100g, including sugar alcohols and non-digestible carbohydrates
Sugar alcohols and non-digestible carbohydrates: 20g/100g, including fructose
Caffeine: 0mg
GI: 70+
GL: 10 per 20 ml (25g) serving
CONDIMENTS AND SPICES AND PASTA SAUCES (tomato sauce, mustard, marinades and non-tomato pasta sauces)
Frequent Foods
(Green+)
Fat: 3g/100g
Saturated fat: 1g per 100g or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: preferably 30% of total fat
Cholesterol: 50mg
Sodium: 800mg/100g
300mg/serving (pasta sauces)
Protein: <4g/100g
Fibre: 0.5g/100g
Fructose: max 10g added per 100g
Sugar alcohols and non-digestible carbohydrates:
max 10g added per 100g
Caffeine: 0 mg
GI: 0-40
GL: 3 (maximum serving size 30ml)
Often Foods
(Green)
Fat: 10g per 100g
Saturated fat: 3.3g per 100g or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: preferably 30% of total fat
Cholesterol: 50mg/100g
Sodium: 800mg/100g
300mg/serving (pasta sauces)
Protein: <4g/100g
Fibre: should contain some fiber
Fructose: max 10g added per 100g
Sugar alcohols and non-digestible carbohydrates:
Maximum 10g/100g
Caffeine: 0 mg
GI: 0-55
GL: 3 (maximum serving size 30ml)
Special Treats
(Orange)
Fat: 12g/100g
Saturated fat: 4g/100g or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: preferably 30% of total fat
Cholesterol: 50mg/100g
Sodium: 800mg/100g
300mg/serving (pasta sauces)
Protein: <4g/100g
Fibre: N/A
Fructose: max 10g added per 100g
Sugar alcohols and non-digestible carbohydrates: Maximum 10g/100g
Caffeine: 0 mg
GI: 56-69
GL: 4 (maximum serving size 30ml)
Best with Exercise
(Red)
Fat: 12g/100g
Saturated fat: 4g/100g or 10% of total kJ, including trans fats
Trans fatty acids: 0.2g/100g
Mono-unsaturated fat: preferably 30% of total fat
Cholesterol: 50mg/100g
Sodium: N/A
Protein: <4g/100g
Fibre: N/A
Fructose: max 10g added per 100g
Sugar alcohols and non-digestible carbohydrates:
Maximum 10g/100g
Caffeine: 0 mg
GI: 70+
GL: 5
SWEETENERS (Tablets, sachets/sticks, shakes/”spoon for spoon” and liquids)
Frequent Foods
(Green+)
Fat: 0g/100g
Saturated fat: 0g per 100g
Trans fatty acids: 0g/100g
Mono-unsaturated fat: N/A
Cholesterol: 0mg/100g
Sodium: 10mg/100g
Protein: <1g/100g
Fibre: N/A
Fructose: max 10g added per 100g as part of a mix of alternate sweeteners, and not pure fructose.
Sugar alcohols and non-digestible carbohydrates:
Proviso: It MUST STATE on the product in bold capital letters minimum 2mm lettering size: “CONSUMPTION OF MORE THAN 20G OF THIS PRODUCT CAN CAUSE CRAMPING AND BLOATING and POSSIBLE DIARRHOEA. NOT SUITABLE FOR THOSE WITH A SPASTIC COLON”.
Caffeine: 0 mg
GI: 0-40, “or higher in those cases where the GL spec is met”.
GL: 3
Proviso: the following words should be on the packaging in capital letters, bold and minimum 2mm lettering size. MAXIMUM DOSE IN ONE SITTING IS 4 TSP OR 20 ML
Often Foods
(Green)
Fat: 0g per 100g
Saturated fat: 0g per 100g
Trans fatty acids: 0g/100g
Mono-unsaturated fat: N/A
Cholesterol: 0mg/100g
Sodium: 10mg/100g
Protein: <1g/100g
Fibre: N/A
Fructose: max 10g added per 100g as part of a mix of alternate sweeteners, and not pure fructose.
Sugar alcohols and non-digestible carbohydrates: Proviso: It MUST STATE on the product in bold capital letters minimum 2mm lettering size: “CONSUMPTION OF MORE THAN 20G OF THIS PRODUCT CAN CAUSE CRAMPING AND BLOATING and POSSIBLE DIARRHOEA. NOT SUITABLE FOR THOSE WITH A SPASTIC COLON”.
Caffeine: 0 mg
GI: 0-55 , “or higher in those cases where the GL spec is met”.
GL: 3
Proviso: the following words should be on the packaging in capital letters, bold and minimum 2mm lettering size. MAXIMUM DOSE IN ONE SITTING IS 4 TSP OR 20 ML
Special Treats
(Orange)
Fat: 0g/100g
Saturated fat: 0g/100g
Trans fatty acids: 0g/100g
Mono-unsaturated fat: N/A
Cholesterol: 0mg/100g
Sodium: 15mg/100g
Protein: <2g/100g
Fibre: N/A
Fructose: max 10g added per 100g as part of a mix of alternate sweeteners, and not pure fructose.
Sugar alcohols and non-digestible carbohydrates: Proviso: It MUST STATE on the product in bold capital letters minimum 2mm lettering size: “CONSUMPTION OF MORE THAN 20G OF THIS PRODUCT CAN CAUSE CRAMPING AND BLOATING and POSSIBLE DIARRHOEA. NOT SUITABLE FOR THOSE WITH A SPASTIC COLON”.
Caffeine: 0mg
GI: 56-69, “or higher in those cases where the GL spec is met”.
GL: 4
Proviso: the following words should be on the packaging in capital letters, bold and minimum 2mm lettering size. MAXIMUM DOSE IN ONE SITTING IS 4 TSP OR 20 ML
Best with Exercise
(Red)
Fat: 0g/100g
Saturated fat: 0g/100g
Trans fatty acids: 0g/100g
Mono-unsaturated fat: N/A
Cholesterol: 0mg/100g
Sodium: N/A
Protein: <2g/100g
Fibre: N/A
Fructose: max 10g added per 100g as part of a mix of alternate sweeteners, and not pure fructose.
Sugar alcohols and non-digestible carbohydrates: Proviso: It MUST STATE on the product in bold capital letters minimum 2mm lettering size: “CONSUMPTION OF MORE THAN 20G OF THIS PRODUCT CAN CAUSE CRAMPING AND BLOATING and POSSIBLE DIARRHOEA. NOT SUITABLE FOR THOSE WITH A SPASTIC COLON”.
Caffeine: 0mg
GI: 70+
GL: 5
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 MedAss. 1997b; 277(6): 472-477.
