Over the past few years, a set of unique food-based dietary guidelines have been developed specifically for South Africans (over the age of 7 years), recognising the varying nutritional needs of the population.

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The main focus is on promoting health and the language is food (e.g. “eat fats sparingly”) rather than nutrients (“consume 30% of energy from fat”).

Dietary guidelines for South Africans (7 years and older)

• Enjoy a variety of foods.
• Be active!
• Make starchy foods the basis of most meals.
• Eat plenty of fruits and vegetables every day.
• Eat dry beans, peas, lentils and soya regularly.
• Chicken, fish, milk, meat and eggs could be eaten daily.
• Use sugar and foods containing sugar sparingly.
• Eat fats sparingly.
• Use salt sparingly.
• Drink lots of clean, safe water.
• If you drink alcohol, drink sensibly.

Clearly these guidelines are different from the traditionally accepted food pyramid, which provides quantities of the various food groups required in the diet; clearly distinguishes between or ranks ‘good’ and ‘bad’ foods and places more emphasis on dairy as a source of protein.

It is likely that in the near future we will see reorganisation of the building blocks of the pyramid.

We now know that within each food group, certain foods have more merit and so the focus will probably shift to individual foods.

For example avocado pear, which is a rich source of the healthier monounsaturated fat, compared to saturated fats (full-cream dairy products, chicken skin, butter, cream, red meat), will appear lower down the pyramid; fish (including fatty fish), chicken and legumes will probably receive more representation instead of red meat; and low glycaemic carbohydrates that are rich in fibre (wholegrain cereals and crackers, oats, brown rice, corn on the cob), will form the base.

The higher glycaemic index carbohydrates are likely to be less emphasised. A great emphasis will still be placed on a diet rich in fruit and vegetables.

In the meantime, while the pyramid detail is being debated, we have our own set of proudly South African guidelines that:

• Focuses on variety, thereby removing the notion of ‘good’ and ‘bad’ foods.
• Recognises the importance of consuming salt and alcohol in moderation.
• Encourages the consumption of water.
• Places more emphasis on the consumption of legumes, which are rich in soluble fibre, protein, and carbohydrate and low in fat, energy and sodium.
• Incorporates exercise, an important aspect of a healthy lifestyle.
• Conveys simple messages to help individuals move towards a ‘healthier’ diet.

- (Jenny-Ann Smuts and Shelly Meltzer, Registered Dieticians, SSISA)

Read more:
Dietary guidelines
Food exchange list

 

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