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.

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.

VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)

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).

Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.

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.

Have DAIRY PRODUCTS everyday.

FOCUS ON FRUIT and a few NUTS for snacks in between meals.

Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.

FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.

If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.

Use SALT SPARINGLY and limit salty foods.

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.

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

Tinned fruit, See FRUIT, TINNED. Fresh fruit, See FRUIT, FRESH.
Yoghurt, See DAIRY and DAIRY BASED BEVERAGES

GI	Name of product / food	GL	Unit	Mass (g)	Comments	GF
Low	*Ice cream, Lite frozen dairy dessert, chocolate, hazelnut, Gelato Mania**	<5	2/3 cup	80
Low	Ice cream, frozen dessert, Ziro, vanilla	<5	3 scoops	75	GIFSA & DSA
Low	Custard, Ultramel Zero (no added sugar), Danone	<5	1/2 cup	125		GF
Low	Custard, egg, homemade (low fat milk, egg and sugar)*	<10	1/2 cup	125	Australian GI	GF
Low	Custard, homemade (low fat milk, custard powder and sugar)	<10	1/2 cup	125	Australian GI
Low	Custard, Ultramel lactose free, Danone	<10	1/2 cup	125		GF
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	Pudding / fruit topping, cherry, low GI, Thistlewood	<5	2 Tbs	30	Tested by GI Science Lab	GF
Low	Ice cream, low fat*	<10	2 scoops	50	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	<10	2 scoops	50	High fat
Medium	Rhubarb, stewed, with sugar	<10	1/4 cup	65	Calcualted values	GF
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	>10	1/4 packet	23	Calculated GI based on GI of cornstarch & sugar	GF
High	Waffles**	>20	1 small	60	High fat
High	Tapioca pudding, made with milk	>20	1/2 cup	135	Canadian GI; note the very high GL per serving	GF
High	Sago pudding*	>20	1/2 cup	125	Estimated GI; note the high GL per serving	GF
High	Tofu based frozen dessert (ice cream)	<10	2 scoops	50	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.