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 fat sparingly;
   choose vegetable oils rather than hard fat

The body needs some oils and fats from foods. Oils and fats can be found naturally in plant foods (like peanut butter and avocado) or animal-derived foods (like meat and chicken).  They can also be added to foods and meals by spreading tub margarine on bread or using sunflower oil to brown onions for a stew.

The total amount of fat and oil in the diet should be limited, because too much fat increases the risk for weight gain and the development of high blood fat levels.

Fat is an essential nutrient in the eating plan; the type of fat, and the amount eaten are important.

Oil; sunflower, canola, olive oil or other plant oil 1 teaspoon
Tub margarine 1 teaspoon
Peanut butter 1 heaped teaspoon