GUIDELINES for a HEALTHY EATING PATTERN
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EAT FIBER-RICH FOODS

  • The fibre in whole grain products helps to combat constipation while the fibre in fruit and vegetables, dried legumes (dry beans, peas and lentils) and oats have a beneficial effect on blood cholesterol levels

AVOID TOO MUCH SALT (Sodium chloride, MSG)

 

  • High salt intake has a negative effect on blood pressure, causing water retention and potentially aggravating heart disease and kidney disease

AVOID TOO MUCH SUGAR AND SWEETENED FOODS)

 

  • Moderate amounts of sugar and jam form part of a balanced daily eating pattern
  • The balance of your eating pattern is disturbed when too many other products with a high sugar content are ingested, such as cake, biscuits, puddings, cold drinks and sweets
  • Too much sugar and sweets will result in excessive weight gain

DRINK SUFFICIENT WATER AND/OR OTHER LIQUIDS

 

  • In South Africa, with a relatively hot climate, it is important to drink enough water and other liquids in order to maintain sufficient hydration

AVOID TOO MUCH FAT

  • Ingesting excessive amounts of fat, especially saturated fats and cholesterol, should be avoided
  • Fats are often described as saturated, mono-unsaturated, or poly-unsaturated fats (these terms refer to the chemical structure of the fatty acids in fats)


 

TYPE OF FAT FOOD SOURCE EFFECT ON BLOOD CHOLESTEROL
Saturated Beef; Lamb; Pork; Butter; Cream; Full cream milk and dairy products; Coconut oil; Palm kernel oil. Raises blood cholesterol levels. Increased energy intake.
Mono-unsaturated Olive oil; Avocado; Nuts. Lowers blood cholesterol levels. Increased energy intake.
Poly-unsaturated Sunflower oil; Soft margarine; Oily fish. Lowers blood cholesterol levels. Increased energy intake.

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