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.

Snacks and Sweets

Crackers. See CRACKERS AND SAVOURY BAKED PRODUCTS.
Dried fruit and bars. See FRUIT, DRIED, BARS AND ROLLS.
Ice creams and puddings. See PUDDINGS AND PUDDING TOPPINGS.
Biscuits, rusks, muffins, etc. See BISCUITS, RUSKS and SWEET BAKED PRODUCTS.

GI	Name of product / food	GL	Unit	Mass (g)	Comments	GF
Low	*FutureLife Beauti bar, Chocolate brownie**	<10	1 bar	40	Low glycemic response; estimated GL; high sat fat
Low	*FutureLife Beauti bar, French vanilla**	<10	1 bar	40	Low glycemic response; estimated GL; high sat fat
Low	Peanuts**	<5	1/2 mini pckt	20	High fat, mainly beneficial fats
Low	Cashews**	<5	1 heaped Tbs	12	High fat, mainly beneficial fats
Low	FutureLife Smartbar, high protein, Lite, chocolate	<5	1 bar	40	Tested by GI Science Lab
Low	Chocolate slab, sugar / sucrose free*	<5	3 small blocks	17	High fat
Low	FutureLife Smartbar*, high protein, Lite, peanut butter	<5	1 bar	40	Tested by GI Science Lab
Low	Nuts, mixed**	<5	1/2 mini packet	20	Australlian GI; high fat, mainly beneficial fats
Low	FutureLife Repair bar*, high protein, chocolate	<5	1 bar	50	Very high in saturated fat
Low	*FutureLife Repair bar, high protein, vanilla**	<5	1 bar	50	Very high in saturated fat
Low	FutureLife Smart bar*, high protein, peanut butter	<5	1 bar	50	Tested by GI Science Lab
Low	FutureLife Smart bar*, high protein, chocolate	<5	1 bar	50	Tested by GI Science Lab; high sat fat
Low	*FutureLife Crunch Smart bar, high protein, chocolate**	<5	1 bar	40	High sat fat	GF
Low	Low GI dried fruit, nut & seed mix, Montagu/ Padkos/ Simple Truth	>10	1/2 pckt	50	Calculated GI; GIFSA & DSA	GF
Low	*Snack Attack, fruit & nut mix, Safari**	<10	1 mini packet	50	GIFSA & DSA	GF
Low	*Nkosi food bar, chocolate coated**	<5	1 bar	50	GIFSA
Low	Chocolate slab, milk / plain*	<5	3 small blocks	17	High fat
Low	Dates, chocolate / yoghurt coated	<5	3	26	Estimated GI	GF
Low	Crisps / chips, potato** (e.g. Simba, Willards)	<10	1 small packet	36	Australian GI, high fat
Low	Just Popcorn, lower fat, popped	<10	1.5 cups	28	GIFSA & DSA	GF
Low	Popcorn, homemade, popped	<10	1.5 cups	28	Estimated GI	GF
Medium	Just Popcorn, lower fat, flavoured, popped	<10	1 packet	28	Tested by GI Science Lab; GIFSA Active Foods
Medium	Peanuts & raisins**	<10	1 mini packet	40	High fat; lower fat alternative to nuts alone
Medium	*Racefood date & cranberry Farbar, Wedgewood**	>10	1 bar	30	Ideal for training
Medium	Condensed milk, full cream	<10	1 heaped tsp	20	Australian GI	GF
Medium	Marshmallows, plain	<5	1	6	Australian GI	GF
Medium	Granola or muesli bar**, AVERAGE	>10	1 double bar	40	Estimated GI; high fat!
Medium	Carob (chocolate substitute)	<5	3 small blocks	17	Calculated GI	GF
Medium	Bar One* or Mars Bar*	>10	1 small	30	USA GI; high fat
Medium	Turkish delight	>10	1 block	20	Estimated GI
High	Life Savers (sweets)	>10	1/2 roll	20	Australian GI	GF
High	Corn crisps** (similar to SA Fritos)	<10	1 small pckt	25	Average Australian & Canadian GI; high fat
High	Super C, gums	>10	1/2 small pckt	38		GF
High	Jelly beans	>10	1/2 small pckt	38	Australian GI	GF
High	Super C, sweets	>10	1/2 roll	20	1 sweet = GL of 2	GF
High	Pretzels, baked, flavoured*	>10	1 packet	45	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.