Starchy foods
Vegetables Fruit
Beans Lentils Soya
Fish Chicken Meat Eggs
Milk Maas Yoghurt
Fat Oil





Guidelines for Healthy Eating

The first group of guidelines provide general messages to promote a healthy lifestyle: 

The next group of guidelines help to plan good mixed meals:

The following guidelines give messages about the use of foods that are commonly used but can be harmful when too much is used.


   Use salt and foods high in salt sparingly

It is believed that a high salt intake leads to an increase in blood pressure in genetically susceptible persons; if the high salt intake is maintained over the long-term it will lead to hypertension.

Some of the salt in the eating plan comes from salt added during cooking and at table, but most comes from salt added when processed foods are produced and when salt based seasonings and sauces are used in home food preparation.

Food Group Lower salt foods Higher salt foods
Starchy foods

Some breakfast cereals
Some savoury crackers
Dry maize, rice, pasta

Some breakfast cereals
Some savoury crackers
Maize, rice, pasta cooked with a lot of salt
Some types of bread

Vegetables and fruit

All fresh vegetables and fruit
Frozen vegetables with no seasoning or sauce

Canned vegetables
Vegetables with sauces / seasoned
Vegetable juice

Dry beans, split-peas, lentils, soya

All dry beans, peas, lentils.
Plain soya mince

Canned beans
Some flavoured soya mince

Fish, chicken, lean meat, eggs

All fresh types

Processed meat (ham, bacon, polony, sausages, biltong)
Frozen chicken that has brine added
Canned fish in brine (undrained)
Salted fish (snoek, pickled herring)

Milk, maas, yoghurt Milk, maas, yoghurt Cheese