Meal & Snack Samples

Healthy Meal Options | Unhealthy Meal Options | Meal Comparisons | Household Measures

The following images represent some examples of healthy balanced meals and unhealthy meal options. The images provide examples of better options and healthier portion sizes per meal or snack. Healthier meal and snack examples include more fruit and vegetable options, leaner protein foods, less sugar or sugary foods and smaller portions of protein and starch. You will notice that the unhealthy options are much higher in energy (kilojoules) and fat than the healthier options. In some cases the portions are also much bigger; while in others the portions are similar but due to the choice of food (high fat cooking method used such as deep frying OR higher fat and energy product chosen) the values are higher.

To assist in determining appropriate portion sizes, please take a look at the images of household measures presented below? This will assist in meal planning.

Samples of Healthy Meal Options and Snacks

Healthy breakfast 1
1.5 Cup of Mabela porridge
50 ml Milk (3 tbsp)
10 ml Sugar (2 rounded teaspoons)
Energy: 1700 kilojoules
Fat: 4g (nearly 1 level tsp of margarine/oil)

Healthy breakfast 2
2 slices seed bread
1/2 Cup pilchards in tomato sauce
4 slices tomato
1 glass of water (350ml)
Energy: 1541 kilojoules
Fat: 11.7 g (Just over 2 level tsp margarine/oil)

Healthy lunch sample 1
1 Cup mashed potato (milk and margarine added)
1 small chicken thigh grilled (skin removed)
1/2 Cup beetroot salad
1/2 Cup cooked spinach (with onion and potato)
1 glass of water (350ml)
Energy: 1626 Kilojoules
Fat: 17.6 g (3.5 level tsp margarine/oil)

Healthy lunch sample 2
1 Cup cooked chicken gizzards
1.5 Cup stiff maize meal porridge
1/2 Cup cooked pumpkin
1/2 Cup cooked spinach (with onion and potato)
1 glass of water (350ml)
Energy: 2492 kilojoules
Fat: 10.8 g (2 level tsp margarine/oil)

Healthy lunch sample 3
1.5 Cup stiff maize meal porridge
Mopani worms 120g
1/2 Cup cooked spinach (with onion and potato)
Energy : 2309 kilojoules
Fat: 14.4g (3.5 level teaspoons margarine/oil)

Healthy snack
1 Banana
1 Orange
Energy: 732 kilojoules
Fat: 0.5g (traces)

Samples of Unhealthy Meal Options and Snacks

Unhealthy breakfast 1
1 tablespoon atchaar (12,5 ml)
2 fat cakes (round, small)
4 slices Polony
Energy: 2731 kilojoules
Fat: 44.7 g (9 level tsp of margarine/oil)

Unhealthy breakfast 2
2 pieces of crumbed, deep-fried chicken (drumstick and thigh)
135g Chips (one large potato)
1 glass fizzy soft drink (280ml)
Energy: 3569.4 kilojoules
Fat: 40 g (8 level teaspoons margarine/oil)
Added sugar: 28 g (6 level teaspoons sugar)

Unhealthy lunch sample 1
Pie (1=170g)
1 glass fizzy soft drink (280ml)
Energy: 3057.4 kilojoules
Fat: 38.9 (9.5 level teaspoons of margarine/oil)
Added sugar: 28g (6.5 level teaspoons sugar)

Unhealthy lunch sample 2
Sepathlo (portion: 462 g)
Quarter loaf of bread
Chips
1 slice processed cheese
1 Russian
1 Slice polony
1 Fried egg
Sauces
Energy: 5368kJ
Fat: 51.5g (10 level teaspoons margarine/oil)

Unhealthy lunch sample 3
1 large fish deep-fried in batter
Chips (1.5 large potato)
1 large deep-fried russian
Energy: 5441 kilojoules
Fat: 83.2 g (8 level tablespoons of oil)

Unhealthy lunch sample 4
1 chocolate-coated bar (50g)
1 small packet potato crisps
Energy: 1775 kilojoules
Fat: 23.8g (5 level teaspoons margarine/oil)

Unhealthy snack
1 Large croissant(110g)
Energy: 1744.6 kilojoules
Fat: 22.3g (4.5 level teaspoons margarine/oil)

Unhealthy dessert
Cake and soft drink
1 Slice black forest cake (170g)
1 glass fizzy soft drink (280ml)
Energy: 2435.2 kilojoules
Fat: 15.3g (3 level teaspoons margarine/oil)
Added sugar: 77g (15 level teaspoons sugar

Meal Comparisons

Choice of food groups

Too much starch (⅔ of the plate) and too much protein (½ of the plate)
White refined starchy option (pap) with a high fat meat option (boerewors)
This meals contains roughly 3 800 kJ and 38 g of fat – this is almost half the energy need of the average female adult needs in a day; and one and a quarter times the amount of fat an average female adult needs in a day; all consumed at one meal!

Which is the better option?
Image A is unbalanced as it contains primarily starch and protein; both being fried (less healthy, high fat cooking method) Image B illustrates a healthier, balanced meal: Grilled fish, with brown rice and morogo / spinach. How can we improve this plate? By making the fish portion slightly smaller and adding another vegetable!

Which is the better option?
Grilled chicken burger with salad (B) is a better option than a fried chicken burger with mayonnaise and chips (A)!

Which is the better option?

When ordering meals from restaurants, order a small or regular portion size instead of a large portion and have salad or vegetable(s) to complete your meal.
Energy and fat value of the regular burger + salad (no dressing): 1900 kJ + 16g fat
Energy and fat value of a quarter pounder and large chips: 3700 kJ and 44 g fat