Healthy Food Catalogue
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Transcript of Healthy Food Catalogue
Save up to 25% on thousands of HealthyFood™ productsIn partnership with
HealthyFood™
January 2012
Contents Start saving on thousands of HealthyFood™ items............................................. 1
How to use this catalogue .................................................................................. 2
How HealthyFood™ works .................................................................................. 3
How your HealthyFood™ savings are calculated ................................................ 3
How to earn points ............................................................................................. 5
Important points to remember when using this catalogue ................................ 8
Vegetables ........................................................................................................ 10
Fruit .................................................................................................................. 18
Carbohydrate-rich foods ................................................................................... 28
Protein-rich foods ............................................................................................. 44
Dairy and dairy alternatives .............................................................................. 56
Lentils and legumes .......................................................................................... 58
Oils, nuts, seeds and spreads ............................................................................ 64
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Discovery Vitality brings you the HealthyFood™ benefit to help you make healthier food choices when shopping at Pick n Pay.
Start saving on thousands of HealthyFood™ itemsAll Vitality members who activate the HealthyFood™ benefit immediately qualify for up to 10% savings on HealthyFood™. You can increase your savings to up to 25% if you and your spouse (if applicable) complete a Personal Health Review (PHR) on www.discovery.co.za under “Discovery Vitality”. You and your spouse (if applicable) need to complete a PHR in January of every year to keep your up to 25% savings.
You will also earn Vitality points based on how many HealthyFood™ items you have in your trolley compared to unhealthy items.
The selection criteria for the list of HealthyFood™ in this catalogue were compiled by a team of top nutrition and health experts, and currently incorporate the nationally accepted South African Food-based Dietary Guidelines. These guidelines have also been adopted by the Department of Health and address high-risk dietary practices that are associated with chronic disease risk. They are consistent with international guidelines published by the World Health Organization, the American Heart Association, the American Dietary Guidelines, and the UK-based Balance of Good Health Guidelines.
Discover healthy living!
In partnership with
HealthyFood™
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Use this catalogue as your pocket guide to make HealthyFood™ choices when shopping at Pick n Pay. The HealthyFood™ benefi t is made up of thousands of products that are divided into seven main product categories for your ease of reference:
Vegetables ........................................................................................................ 10
Fruit .................................................................................................................. 18
Carbohydrate-rich foods ................................................................................... 28
Protein-rich foods ............................................................................................. 44
Dairy and dairy alternati ves .............................................................................. 56
Lenti ls and legumes .......................................................................................... 58
Oils, nuts, seeds and spreads ............................................................................ 64
You will fi nd the complete list of all qualifying HealthyFood™ items on the Discovery website by going to www.discovery.co.za under “Discovery Vitality”.
How to use this catalogue
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DiscoveryCard
Vitality HealthyFood™ card
How HealthyFood™ works To qualify for savings on HealthyFood™ you must choose and pay for products listed on the HealthyFood™ catalogue. HealthyFood™ savings and Vitality points only apply to products bought at Pick n Pay.
If you have a HealthyFood™ card, swipe before the cashier scans your itemsTo capture your HealthyFood™ savings you must remind the cashier to swipe your HealthyFood™ card before your items are scanned.
If you have a DiscoveryCard, swipe twice to capture your HealthyFood™ savingsIf your DiscoveryCard doubles up as your HealthyFood™ card then you must swipe your card twice: once before the cashier scans your items and again to pay. If you don’t use your DiscoveryCard to pay we can’t capture your HealthyFood™ savings.
How your HealthyFood™ savings are calculatedWe pay your HealthyFood™ savings into your DiscoveryCard account each month. If you only have a HealthyFood™ card we pay it into your nominated bank account:
HealthyFood™ limits • As a family, you get cash back on a maximum of R4 000 a month that you
spend on HealthyFood™. • As a single member, you get cash back on a maximum of R2 000 a month
that you spend on HealthyFood™.
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In partnership with
HealthyFood™
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How to earn Vitality pointsAll HealthyFood™ products are identified as “VIT” on your till slip. You will earn up to 15 Vitality points for each HealthyFood™ item to a maximum of 750 points a month. Your points are awarded according to the ratio of HealthyFood™ items compared to less desirable food items in your trolley.
What are less desirable foods (and drinks)A ‘less desirable food’ is a food (or drink) that is high in saturated fats, trans fatty acids, added sugar, salt or refined starch. These foods are characteristically not good sources of vitamins, minerals or fibre and usually have a high calorie-density.
The ‘less desirable food’ product range is made up of the following food and drink types:
• Sweets, chocolates and ice-cream
• Sugary foods
• Biscuits
• Crisps
• Sugary drinks
• High fat baked and fried items
What are ‘other foods’‘Other foods’ include all food which doesn’t fall into the HealthyFood™ or the ‘less desirable’ food categories. This simply means that these foods will not affect how we calculate your points when evaluating your basket and makes no reference to the nutritional value of these food items.
Kate has just bought 50 HealthyFood™ items at Pick n Pay, 20 less desirable items and 20 other items. She will earn 750 Vitality points (50 x 15) for this Pick n Pay visit, as she has purchased more than two HealthyFood™ items for every one less desirable item.
Having one or two HealthyFood™ items for every less desirable item = 10 points per HealthyFood™ item
Having less than one HealthyFood™ item for every less desirable item = 5 points per HealthyFood™ item
Having more than two HealthyFood™ items for every less desirable food item = 15 points per HealthyFood™ item
= HealthyFoodTM items
= Less desirable items
= Other items
Example of how to earn points
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For more informati on
Terms and conditi ons apply. For more informati on regarding the HealthyFood™ benefi t please call 0860 99 88 77. You can also visit www.discovery.co.za, click on “Discovery Vitality” go to “Improve your health” and click on “Eat healthily”.
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Certain products in Pick n Pay stores have not been selected for the HealthyFood™ benefit although they may have a place in a healthy eating and exercise plan. You may continue to include some of these foods in your diet, unless advised otherwise by a registered nutrition expert.
HealthyFood™ is not intended to replace any recommendations made by medical or nutrition experts, particularly those relating to any medical conditions. The products selected for the HealthyFood™ catalogue represent the best choices within each food group, and, when eaten in the recommended quantities, will all form part of a healthy balanced diet.
The product selection process for Discovery Vitality HealthyFood™ is constantly under review and updated according to scientific and industry developments.
More informationProducts listed in this catalogue are subject to seasonal and supplier availability, and may only be available at certain Pick n Pay stores. The information contained in this catalogue is
based on clinically sound principles and up-to-date, internationally accepted dietary guidelines. No collaborations were formed with suppliers or manufacturers and items were chosen based on the evidence-based criteria, independently of the brand they represented.
Any person using information contained in this catalogue does so at his or her own risk and waives any right to action against the Discovery Group of companies (“Discovery”) or Pick n Pay Retailers (Proprietary) Limited (“Pick n Pay”). Such a person indemnifies Discovery, Pick n Pay, and their employees, agents, subcontractors and suppliers against any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of or reliance on such information or from any other cause whatsoever suffered either by such person or by any third party.
RecipesRecipes contained in this catalogue were provided by Anne Till & Associates. Photography by Dawie Verwey.
Important points to remember when using this catalogue
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Steam, boil or bakeVegetables are a good source of vitamins, minerals, fibre and phytonutrients and help to promote good health and prevent disease. The South African Food-Based Dietary Guidelines recommend that you “Eat plenty of vegetables and fruits everyday”.
All whole fresh vegetables and herbs, as well as all plain, raw, chopped and sliced vegetables and herbs are included on the HealthyFood™ benefit. Fresh vegetables with spices, seasoning, flavouring, fat/ oil or sauces added are excluded from the HealthyFood™ benefit.
Certain frozen vegetables also qualify as HealthyFood™. This section lists the qualifying products.
Vegetables
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Vegetables
Vegetable kebabsSkewer sti cks – soak in water before cooking to prevent burning6 pineapple slices, cut into cubes1 cup cherry tomatoes1 medium yellow pepper, sliced into squares1 medium red pepper, sliced into squares6 medium baby marrows, sliced thickly24 medium butt on mushrooms
Marinade:6 tbs fresh lemon juice6 tbs balsamic vinegar2 sprigs rosemary4 tsp olive oil
MethodTurn on the grill.Place vegetables onto skewer sti ck. Alternate tomatoes, pineapple, peppers, baby marrows and mushrooms.Place kebabs on greased grilling pan and brush with marinade.Place under grill on the middle shelf of the oven. Grill on high for approximately 5-10 minutes. Remove from heat, turn kebabs and brush with additi onal marinade.Return to heat and grill for an additi onal 5-10 minutes. Conti nue to grill and re-marinade the kebabs unti l the vegetables are cooked.Remove from grill and serve immediately.Tips to reduce preparati on and cooking ti me• Buy already washed and chopped fruit and vegetables.• Use a sharp vegetable knife when preparing the vegetables.• Prepare the vegetable kebabs before hand and refrigerate, cook just before serving.
Preparati on ti me: 25 – 35 minutesCooking ti me: 20 – 35 minutes
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Frozen VegetablesBroccoliBird’s Eye Broccoli Florets Dat Schaub Broccoli Growers Broccoli Spears McCain Young & Tender Broccoli Cuts Nature’s Garden Broccoli Florets
Brussel SproutsGrowers Brussels Sprouts McCain Young & Tender Brussels Sprouts Nature’s Garden Brussels Sprouts Oerlemans Brussel Sprouts
Butternut Harvestime First Vegetables Butternut Mix
Carrots Growers Baby Carrots Growers Carrots Julienne Harvestime Baby Carrots Harvestime Diced Carrots McCain Baby Carrots McCain Diced Carrots McCain Young & Tender Baby Carrots McCain Young & Tender Carrot Julienne Nature’s Garden Carrots Julienne Nature’s Garden Chantenay Baby Carrots Nature’s Garden Crunchy Carrot Batons Nature’s Garden Tender Baby Carrots No Name Diced Carrots Oerlemans Baby Carrots
CauliflowerBird’s Eye Cauliflower Florets Bravo Cauliflower Florets Dat Schaub Cauliflower Growers Cauliflower Florets McCain Young & Tender Cauliflower Florets Nature’s Garden Cauliflower Florets No Name Cauliflower
CornBird’s Eye Corn Kernels Dat Schaub Sweetcorn Greens Kernel Corn Growers Baby Corn Mix Growers Cut Corn Harvestime Catercraft Corn Harvestime Sweet Corn Koo Whole Kernel McCain Cut Corn McCain Harvestime Cut Corn McCain Young & Tender Super Juicy Corn Nature’s Garden Supersweet Corn No Name Corn Table Top Sweetcorn
Green BeansBird’s Eye Baby Beans Dat Schaub Green Beans Farm Frites Green Beans Greens Cut Beans Growers Cut Green Beans Harvest Of Color Catercraft Beans Harvestime Cut Beans I&J Young & Tender Sliced Green Beans McCain Combo’s Bean Mix McCain Cut Green Beans
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VegetablesMcCain Harvestime Cut Beans McCain Sliced Beans McCain Young & Tender Sliced Green Beans Mr McGregor’s Cut Green Beans Nature’s Garden Cut Green Beans No Name Cut Green Beans No Name Sliced Beans Oerlemans Whole Green Beans Talleys Whole Beans
MixedBird’s Eye Carrots, Cauliflower & Broccoli Chunks Bird’s Eye Mixed Vegetables Bird’s Eye Peas, Carrots & Cauliflower Chunks Bravo Mixed Vegetables Dat Schaub Mixed Vegetables Farm Frites Mix Vegetables With Corn Farmgirl Country Mix Farmgirl Homestyle Mix Farmgirl Seasonal Mix Farmgirl Vegetables Medley Farmgirl Veggie Mix Golden Harvest Mixed Vegetables Golden Harvest Seasonal Vegetables Greens All Seasons Mix Greens Mixed Vegetables Growers Cauliflower & Broccoli Growers Cauliflower, Broccoli & Carrots Growers Country Mix Growers Homestyle Mix Growers Mixed Vegetables Growers Potjiekos Mix Growers Stew Mix Vegetables Harvestime Country Mix Harvestime Mixed Vegetables
Harvestime Peas & Baby Carrots Harvestime Peas & Cut Corn Harvestime Stew Mix Harvestime Super 6 Pack Assorted Vegetables I&J Young & Tender Spring Mix McCain Beans, Potato & Onion Mix McCain Broccoli & Cauliflower Mix McCain Butternut & Sweet Potato McCain Chunky Mix McCain Combo’s Cabbage Mix McCain Country Crop McCain Farmer’s Choice McCain Four Seasons Mix McCain Garden Mix McCain Harvestime Country Mix McCain Harvestime Stew Mix McCain Harvestime Farmers Choice McCain Harvestime Mixed Vegetables McCain Harvestime Peas & Corn McCain Hawaiian Mix McCain Mexican Mix McCain Mixed Vegetables McCain Peas, Carrots & Corn McCain Quick Mix McCain Roast It Mediterranean Mix McCain Steam It Broccoli, Carrots & Corn McCain Steam It Broccoli, Cauliflower & Marrow McCain Steam It Cauliflower, Carrots & Peas McCain Super Six Pack Vegetables McCain Vegetables Value Mix McCain Weigh-Less Mixed Vegetables
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McCain Young & Tender Peas & Baby Carrot McGregor’s Country Mix McGregor’s Mixed Vegetables McGregor’s Stew Vegetables Nature’s Garden Peas Nature’s Garden Casserole Vegetables Nature’s Garden Cauliflower & Broccoli Florets Nature’s Garden Country Mix Nature’s Garden Vegetables Nature’s Garden Hearty Roasting Vegetables Nature’s Garden Mediterranean Roasting Vegetables Nature’s Garden Mixed Vegetables Nature’s Garden Seas Select Vegetables Nature’s Garden Steam Classic Vegetables Nature’s Garden Steam Country Vegetables Nature’s Garden Sweet Corn & Garden Peas Nature’s Garden Sweet Potato & Butternut Batons No Name Farmstyle Vegetables No Name Mixed Vegetables No Name Seasonal Mix Oerlemans Mixed Vegetables PnP Butternut & Sweet Potato Chunks PnP Country Crisp Mix Vegetables PnP Mange Tout & Mini Corn PnP Roasting Vegetables Mix Table Top Seasonal Mix
MushroomsDenny Mushrooms Sliced
Peas Bird’s Eye Peas Bravo Peas Dat Schaub Garden Peas Golden Pride Garden Peas Greens Garden Peas Growers Garden Peas Growers Mange Tout Harvestime Peas McCain Harvestime Peas McCain Peas McCain Young & Tender Baby Peas McCain Young & Tender Peas Nature’s Garden Juicy Baby Peas Nature’s Garden Tender Garden Peas No Name Green Peas No Name Peas Oerlemans Garden Peas Table Top Peas Talley’s Garden Peas
PumpkinGrowers Pumpkin Chunks McCain Pumpkin Chunks McCain Young & Tender Pumpkin Chunks Nature’s Garden Perfect Pumpkin Chunks
SpinachGreen Valley Chopped Spinach Growers Spinach Portions McCain Young & Tender Spinach Nature’s Garden Young Garden Spinach
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Vegetables
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Sti r FryBird’s Eye Chow Mein Sti r Fry Growers Hawaiian Sti r Fry Growers Standard Sti r Fry McCain Combo’s Chinese Sti r Fry McCain Combo’s Italian Sti r Fry McCain Combo’s Mushroom Sti r Fry McCain Combo’s Spanish Sti r Fry McCain French Sti r Fry McCain Hawaiian Sti r Fry McCain Oriental Sti r Fry
McCain Thai Sti r Fry Nature’s Garden French Sti r Fry Nature’s Garden Hawaiian Sti r Fry Nature’s Garden Thai Sti r Fry Nature’s Garden Traditi onal Sti r Fry Ortaggi Sti r Fry PnP Pineapple Sti r Fry PnP Oriental Sti r Fry PnP Seasonal Sti r Fry PnP Fusion Sti r Fry PnP Vegetables Sti r Fry
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The Oaks Hawaiian Sti r Fry Trishas Baby Vegetables Sti r Fry Vegeworth Chinese Sti r Fry Vegeworth Hawaiian Sti r Fry Vegeworth Julienne Sti r Fry Watti es Chinese Wok Watti es Malaysian Wok Watti es Vietnamese Wok
Sweet PotatoGrowers Sweet Potatoes McCain Young & Tender Sliced Sweet Potato Nature’s Garden Sweet Potato Chunks
Creamy yoghurt and herb dressing½ cup / 125 ml fat-free plain yogurt1 tbs / 15 ml reduced-fat mayonnaise2 tsp / 10 ml smooth dijon mustard1 small clove garlic, crushedmilled pepper to taste1-2 tbs / 15 - 30 ml chopped chives1 tbs / 15 ml white balsamic vinegar
MethodMix the dressing ingredients together.Adjust the seasoning to taste and store in a sealed glass jar in the fridge.
Tips• Drizzle over green salads, potato or pasta
salads or coleslaws.• Or simply use in place of butt er on hot
baked potatoes.
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Vegetables
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Fruit
The goodness of fruitFruit is a good source of vitamins, minerals, fibre and phytonutrients and helps to promote good health and prevent disease. The South African Food-Based Dietary Guidelines recommend that you “Eat plenty of vegetables and fruits everyday”.
All whole fresh fruit and plain, raw, cut or sliced fresh fruit is included on the HealthyFood™ benefit provided that it does not have any sugar, flavouring or other ingredients added.
Certain frozen, tinned and dried fruit also qualify as HealthyFood™. This section lists the qualifying products.
Fruit
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Dried FruitApplesBig Nuts Apple Rings Namib Dried Fruit Apple RingsPnP Dried Apples Safari Apple Rings Choice Seeberger Apple Rings
Apricots Alman’s Apricots Best Foods Dried Apricots Best Nuts Turkish Apricots Big Nuts Turkish Apricots Big Nuts Apricots Haddar Apricot Halves Melissa’s Sundried Royal Apricots Montagu Turkish Apricots Namib Dried Fruit Turkish Apricots Nature’s Choice Dried Apricots Nuts About Fruit Dried Turkish Apricot Pick ‘n Mix Choice Royal Apricots PnP Turkish Apricots PnP Snack Pack Apricots PnP Turkish Apricots Safari Malatya Apricots
Fruit
Red grape minted fruit salad30 medium red grapes, halved2 medium mangos, chopped4 medium kiwi fruit, sliced4 tsp fresh mint, chopped2 cups fat free vanilla yoghurt
MethodMix all of the fruit and the fresh mint together, and serve in an att racti ve bowl with fat-free vanilla yoghurt.
Tips to reduce preparati on and cooking ti me• Buy already chopped fruit.• Prepare the fruit salad
ahead of when it is needed.
Preparati on ti me: 15 – 30 minutes
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Safari Apricots Royal Choice Seeberger Soft Apricots Selwyn Segal Dried Apricots Kosher Sweet Land Turkish Apricots Taste Of Nature Apricots
BananasAlman’s Banana Strips Big Nuts Banana Strips Denova Dried Banana Fruithall Banana Strips Nuts About Fruit Dried Banana Wensleydale Banana
BerriesAlman’s Blueberries Alman’s Goji Berries Alman’s Mixed Berries Best Nuts Goji Berries Big Nuts Goji Berries Health Connection Wholefoods Goji BerriesPnP Goji Berries Supa Snax Goji Berries
Cherries Namib Dried Fruit Whole Red Cherries
CranberriesAlman’s Cranberries Best Nuts Cranberries Big Nuts Cranberries Droegenot Cranberry
Fruithall Cranberries Health Connection Sweet Dried CranberriesNature’s Choice Dried Cranberry PnP Cranberry Seeberger Cranberries Supa Snax Cranberries
CurrantsNam Dried Fruit Currants Pick ‘n Mix Currants Choice Safari Currants Choice Wensleydale Currants
DatesAlman’s Pitless Dates B L Distributors Dates Pitted Best Foods Dates Best Foods Red Dates Best Nuts Dates Pitted Big Nuts Dates Unpitted Deglet Nour Dates Eat Me Soft Dates Fruits Of Desert Dates Kinneret Dates Medjool Dates Montagu Pitted Dates Namib Dried Fruit Dates Pitted Nature’s Choice Iranian Dates Nature’s Choice Medjool Dates Nature’s Choice Organic Dates Nourishing Dates Pitted Nuts About Fruit Dates Pitted
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FruitFruitPnP Mix Pitted Dates PnP Pitted Dates Royal Baking Snack Dates Safari Dates Pitted Safari Sun Dried Dates No Pips Spice Mecca Loose Egyptian Dates Spice Mecca Mazafatti Spice Mecca Sayer Pitted Dates Spice Mecca Unpitted Dates Super B Pitted Dates Trumps Pitted Dates Vaadi Dates
FigsAlman’s Figs B L Distributors Dried Figs Big Nuts Dried Figs Melissa’s White Genoa Figs Nature’s Choice Dried Figs Nuts About Fruit Dried Figs PnP Dried Figs Produce PnP Figs Safari Sun Dried Smyrna Figs Sweet Land Dried Figs
Fruit Bars, AssortedSafari Just Fruit Bars Sugar Free Safari Just Fruit Bars Apricot Safari Just Fruit Bars Berry Safari Just Fruit Bars Litchi Safari Just Fruit Bars Peach
Fruit Rolls, Assorted Alman’s Dried Fruit Mango Betty Crocker Fruit Roll Ups Strawberry Big Nuts Apricot Roll Big Nuts Banana Roll Big Nuts Fruit Punch Roll Big Nuts Granadilla Roll Big Nuts Guava Roll Big Nuts Litchi Roll Big Nuts Mango Roll Big Nuts Marula Roll Big Nuts Naartjies Roll Big Nuts Peach Roll Big Nuts Strawberry Banana Roll Droegenot Guava Roll Droegenot Strawberry Delight Roll Lilly White Guava Roll Melissa’s Sundried Apricot Roll Melissa’s Sundried Fig Roll Melissa’s Sundried Nectarine Roll Melissa’s Sundried Peach Roll Melissa’s Sundried Pear Roll No Name Fruit Roll Apricot No Name Fruit Roll Guava No Name Fruit Roll Peach PnP Apricot Roll PnP Fig Roll PnP Guava Roll PnP Mango Roll PnP Peach Roll PnP Pear Apricot Roll
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Produce PnP Guava Roll Safari Banana Roll Sugar Free Safari Berry Roll Sugar Free Safari Fruit Roll Apricot Safari Fruit Roll Guava Safari Fruit Roll Mango Safari Fruit Roll Peach Safari Fruit Roll Prune Safari Peach Roll Sugar Free Tanlet Dry Fruit Apricot Roll Tanlet Dry Fruit Guava Roll Tanlet Dry Fruit Litchi/Banana Roll Tanlet Dry Fruit Mango Roll Tanlet Dry Fruit Peach Roll Tiffany Date Roll Tiffany Fig Roll
GrapesEagle Dry Grapes
GuavaAlman’s Dried Guava Round Alman’s Guava Flakes Big Nuts Guava Rings Chankwakwa Sundried Guava Nuthouse Guava Slices Nuts About Fruit Dried Guavas PnP Dried Guava Sweet Land Guava Taste Of Nature Fruit Package Guava
MangoA.N Mango Slices Alman’s Dried Mango Big Nuts Mango Denova Dried Mango Fruithall Mango Strips Health Connection Mango Namib Dried Fruit Dried Mangos Namib Dried Fruit Mango Strips Nature’s Choice Dried Mango Nuts About Fruit Dried Mango Nuts & Fruit 4 You Mango Strips PnP Dried Mango PnP Mango Slices PnP Sulphur Free Mango Safari Dried Mangos Seeberger Mango Strips Supa Snax Dried Mango Sweet Land Dried Mango Taste Of Nature Mango Fruit Wensleydale Mangos
Mixed FruitBig Nuts Mixed Fruit Salad Big Nuts Tropical Fruit Salad Fruithall Mixed Dried Fruit Namib Mixed Dried Fruit Nature’s Choice Mixed Dried Fruit Nuts & Fruit 4 You Mix Dried Fruit Pick ‘n Mix Safari Fruit Salad Choice Pick ‘n Mix Safari Mix Fruit PnP Dried Tropical Fruit Salad
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FruitFruitPnP Fruits of Africa PnP Jungle Mix PnP Just Fruit Tropical PnP Mixed Dried Fruit PnP Mixed Fruit Salad PnP Snack Pack Papaya & Pineapple PnP Tropical Fruit Mix Pouyoukas Tropical Fruit Mix PnP Dried SA Fruit PnP Mixed Fruit PnP Topical Fruit Salad Safari Cape Fruit Mix Safari Choice Fruit Salad Safari M D F Cubes Assorted Safari Mixed Dried Fruit Supa Snax Mediterranean Mix Supa Snax Seasonal Fruit Salad Sweet Land Dry Tropical Fruit Salad Sweet Land Jungle Mix Taste of Nature Tropical Fruit
NectarinesMelissa’s Sundried Nectarines
PapayaBig Nuts Papaya Dried Nuts About Fruit Dried Paw-Paw
PeachesAlman’s Cling Peaches Best Nuts Cape Peach Big Nuts Cape Peach
Lilly White Peeled Peach M&R Marketing Peaches Safari Melissa’s Sundried Peaches Montagu Sundried Peeled Peaches Montagu Unpeeled Peaches Namib Dried Fruit Choice Peaches Namib Dried Fruit Peeled Peaches No Name Peaches Peeled Nuts About Fruit Dried Peaches Pick ‘n Mix Cling Peaches Choice Pick ‘n Mix Elberta Peaches Choice PnP Dried Cape Peaches PnP Dried Cling Peaches PnP Dried Peaches PnP Peaches Peeled Safari Cling Peaches Safari Elberta Peaches Choice Safari Peaches Nectarines Choice Safari Sun Dried Peeled Peaches Selwyn Segal Dried Cling Peach Kosher Selwyn Segal Dried Dessert Peach Kosher Sweet Land Dried Cape Peaches Taste of Nature Peaches
PearsAlman’s Pears Big Nuts Pears Droegenot Pears Melissa’s Sundried Pears Namib Dried Fruit Pears
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Pick ‘n Mix Pears Choices PnP Dried Pears Safari Pears BC Choice Safari Pears Snack Pack Selwyn Segal Dried Pears Kosher
PineappleAlman’s Pineapple Big Nuts Pineapple Rings Denova Dried Pineapple Droegenot Pineapple Rings Fruithall Pineapple Rings Nature’s Choice Pineapple Nuts About Fruit Dried Pineapple PnP Pineapple Rings Wensleydale Pineapple
PomegranatePnP Dried Pomegranates
PrunesAlman’s Prunes Best Nuts Prunes Pitted Big Nuts Prunes Pitted Big Nuts Prunes Unpitted Cape Fruit Prunes Droegenot Prunes Maitre Prunille Prunes Soft Pitted Montagu Pitted Prunes Namib Dried Fruit Choice Prunes Namib Dried Fruit Prunes Nature’s Choice Dried Prunes
Nuts About Fruit Prunes Pick ‘n Mix Prunes Choice PnP Dried Prunes PnP Snack Pack Prune Safari Prunes Choice Safari Prunes Pitted Safari Prunes Snack Pack Seeberger Soft Prunes
RaisinsAlman’s Raisins Best Nuts Raisins Jumbo Big Nuts Seedless Raisins Mayil Dried Raisins Melissa Raisins Secs Melissa’s Hanepoot Stalk Raisins Montagu Mixed Seedless Raisins Namib Dried Fruit Raisins T S Namib Dried Fruit Seedless Raisins Nature’s Choice Organic Jumbo Raisin Nature’s Choice Raisins Nature’s Choice Thompson Seedless Raisin Orient Raisin Sec Pick ‘n Mix Raisins PnP Giant Raisin Unsalted PnP Raisins PnP Seedless Raisins PnP Snack Pack Jumbo Raisin & Sultana Produce PnP Panned Raisins
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FruitFruitProduce PnP Raisins Stalk Safari Datal Raisins Safari Hanepoot Raisins Choice Safari Hanepoot Raisins Snack Pack Safari Mixed Raisins Safari Raisins Safari Seeded Raisins Choice Safari TS Raisins Choice Safari TS Raisins Snack Pack Vahine Raisins Blonds Vahine Raisins Corinthe Wensleydale Raisins
SultanasAlman’s Sultanas Best Foods Golden Sultanas Best Foods Sultanas Raisins Big Nuts Sultanas Namib Dried Fruit Sultanas Bleached Pick ‘n Mix OR Sultanas PnP Sultanas Safari Golden Sultanas Choice Safari OR Sultanas Choice
Tinned FruitApplesGoldcrest Pie Apples No Name Pie Apple Slices PnP Pie Apple Segments PnP Apple Rings
Apricots Goldcrest Apricot Halves John West Apricot Halves in Natural Juice Naturlite Apricot Halves No Name Apricot Halves PnP Apricot Halves Weigh-Less Apricot Halves
Fruit CocktailNaturlite Fruit Cocktail Naturlite Fruit Salad No Name Fruit Cocktail Rhodes Fruit Cocktail in Juice Weigh-Less Fruit Cocktail Weigh-Less Fruit Salad
OtherJohn West Mandarin Orange in Natural Juice Naturlite Grapefruit Segment Naturlite Guava Halves in Fruit Juice Rhodes Fruit Trio in Juice
PeachesNaturlite Peach Slices No Name Peach Halves No Name Peach Slices Rhodes Peach in Juice Rhodes Peach Slices in Juice Weigh-Less Peach Halves Weigh-Less Peach Slices
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PearsGoldcrest Baby Pears John West Pear Halves in Natural Juice Naturlite Pear Halves No Name Pear Halves No Name Sliced Pears Weigh-Less Pear Halves
PineappleNaturlite Pineapple Rings Rhodes Pineapple in Juice Weigh-Less Pineapple Piece in Juice Weigh-Less Pineapple Pieces Weigh-Less Pineapple Rings in Juice
Frozen FruitHillcrest Assorted Berries Hillcrest Blackberries Hillcrest Blueberries Hillcrest English Gooseberries Hillcrest Raspberries Hillcrest Redcurrants PnP Frozen Blueberries
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Fruit
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Carbohydrate-rich foods are a source of readily available energy for the body. Wholegrain and high fibre carbohydrates are best because, in addition to fibre, they provide vitamins, minerals, antioxidants and phytonutrients. This section lists the qualifying carbohydrate-rich foods.
Carbohydrate-rich foods
Carbohydrate-rich foods
Boost your energy levels
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Carbohydrate-rich foods
Sardines on rye toast4 slices rye bread, toasted12 fi llets sardines, canned in
tomato sauce1 medium avocado pear, sliced2 tbs coriander, fresh, for garnish
Pesto:1 clove garlic, crushed2 tbs olive oil2 tbs pine nuts2 tbs basil, fresh4 tsp lemon juice, fresh
MethodPlace the pesto ingredients into a blender and blend unti l it forms a paste.Spoon the mashed sardines onto the toasted rye bread.Top the rye toast and sardines with sliced avocado pear and pesto.Garnish with freshly chopped coriander and enjoy.
Tips to reduce preparati on and cooking ti me• Buy sliced rye bread to reduce
preparati on ti me.• Make extra pesto which can be stored
in the fridge and used as a topping when desired.
Preparati on ti me: 10 – 20 minutes
BreadGranaryPnP Granary Bread PnP Granary French Bread PnP Farmstyle Granary BreadPnP Granary Fruit Loaf PnP Granary Nutt y Loaf PnP Granary Sunfl ower LoafPnP Natural Granary BreadPnP Granary Bagel PnP Granary Rolls PnP Wholewheat Granary Loaf
Rye Albany Ulti ma Rooibos Rye Brown Bread
Astoria Butt ermilk Rye Loaf Astoria Light Rye Loaf Astoria Light Rye Round/Oval Astoria Linseed Rye Bread
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Astoria Pumpkin Seed Rye Sliced Astoria Toasted Sesame 3-Grain Rye Astoria Wheat Free Cashew Nut Rye Astoria Wheat Free Pecan Nut Rye Astoria Wholewheat Rye Loaf Bake It Easy 100% Rye Bread Bake It Easy 50% Rye Bread Bake It Easy Munchen Rye Rolls Bread Stop-B/Use Rye Bread Bretzinger Bake 7 Grain Rye Bread Buttercup Bakery 100% Rye Bread California Sour Rye Delba Pumpernickel Bread Delba Rye Bread G&G Rye Bread Goosebumps Rye Rolls Lifestyle 100% Rye Loaf Lifestyle Lite Rye Loaf Lifestyle Pain Au Lev Rye Lifestyle Pain Au Lev Rye Rolls Lifestyle Pain Au Lev Seed Rye Pema Pumpernickel PnP Africa Bread Pain Au Lev Caraway Rye BreadPnP Austrian Rye PnP Berliner Sliced Rye PnP Fruit Nut Rye Bread PnP Fruit Seed Rye Bread PnP German Rye Bread PnP Gluten Free Rye Bread PnP Landbrott Sliced Rye PnP Lifestyle Pan Au Rye Bread PnP Linseed Rye Bread
PnP Munich Rye PnP Nutri Light Rye PnP Pain Au Lev Rye PnP Rye Bagels PnP Rye Baguette PnP Rye Bread PnP Rye RollsPnP San Francisco Rye Bread PnP San Francisco Rye Rolls PnP Seeded Rye Bread PnP Sour Rye BaguettePnP Sourdough Rye Baguette PnP Vienna Rye Loaf PnP Volkorn Rye Bread PnP Wheat Free Pure Rye South Bakels Scandinavian Dark Rye Bread South Bakels Scandinavian Rye BreadSupport Bakery Pain Au Lev Seed Rye Support Bakery Pain Au Lev Rye Support Bakery Rye Sour Baguette Support Bakery Rye Sour Rolls
SeededAlbany Olde Cape Seed Loaf Albany Ultima Seeded Brown Bread Albany Superior Low GI Seed Bread Astoria Linseed Sliced Astoria Wholewheat Seeded Loaf Brito’s Traditional Seed Loaf Duens Brown Homemade Seed Loaf Hansa Sunflower Seed Long LoafNizza Foods Farmstyle Seed Loaf
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Carbohydrate-rich foods PnP Africa Multi Seed Rolls With Pumpkin SeedsPnP Africa Multi Seed Rolls PnP Apito Sunfl ower Seed Bread PnP Farmstyle Seed Loaf PnP Five Seed Loaf PnP Grain Seed Bread PnP Health Seed Bread PnP Hilda’s Seed Loaf PnP Lifestyle Seed Loaf PnP Low GI Multi Seed Bread PnP Multi Seed Loaf
PnP Multi Seed Rolls PnP Nut & Seed Bread PnP Pumpkin & Seed Rolls PnP Seed Bread PnP Sunfl ower Bread S W Bakeries Seed Loaf Sliced Sasko Low GI Seed Loaf Sasko Low GI Seeded Buns Sunbake Cape Seed Loaf Sunbake Fruited Seed Loaf Support Bakery Seed Loaf Wheat Free Sunfl ower Seed
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Other BreadsAlbany Ultima Multigrain Brown Bread
Albany Olde Cape Health Low GI Blue Ribbon Brown High-Fibre Bread Delba 4 Grain Bread PnP Country Health Bread PnP Energy Health Bread PnP Farm Bread PnP Farmstyle Muesli BreadPnP Hi-Fibre Loaf PnP Low GI Bread
Wholewheat/wholegrainAlbany Everyday 100% Smooth Wholegrain Bread Albany Olde Cape Wholegrain Bread Albany Standard Wholegrain BreadAlbany Super Wholegrain BreadAlbany Super Wholewheat Brown Bread SlicedAlbany Super Wholewheat Brown Unsliced BreadAnat Wholewheat Pita Bread Astoria Gluten Free Multi Grain Bread Astoria Tafelbrot & Wholewheat Astoria Wheat Free Wholegrain B.B Bakery Wholegrain Standard Sliced Bread Blue Ribbon Big One Wholewheat Bread Blue Ribbon Nutty Wheat Sliced Dumpy
Blue Ribbon Premium One Crushed Wheat Blue Ribbon Super Wholegrain Bread Blue Ribbon Wholegrain Sliced BreadBlue Ribbon Wholegrain Unsliced Bread Daybreaker Crushed Wheat Bread Duens Brown Crushed Wheat Sandwich Bread Duens Dumpy Wholewheat Bread Good Morning Brown Wholegrain BreadGoosebumps Wheat Bagels Goosebumps Wholewheat Buns Goosebumps Wholewheat Subs Just Bread Long Life Wholewheat BreadLifestyle Wholegrain Cottage Loaf Lifestyle Wholegrain Pita Mello Seeded Wholewheat Bun Mello Traditional Wholewheat Bread Old El Paso Wholegrain Tortillas PnP Crushed Wheat Granary PnP Family Brown Wholegrain LoafPnP Traditional Wholegrain BaguettePnP Traditional Wholegrain Rolls PnP Wholewheat Braai Rolls PnP Wholewheat Hot Dog RollsQuality Driven Wholewheat Bread Rich’s Wheat Kaiser Roll Rich’s Wheat Sub Roll Sasko Crushed Wheat & Bran Bread
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Carbohydrate-rich foods Sasko Daybreaker Brown Wholegrain Bread Sasko Dumpy Wholewheat Low GI BreadSasko Sam Bread Wholewheat Sliced Sasko Sam Bread Wholewheat UnslicedSasko Sam Crushed Wheat Rolls Star Dumpy Wholegrain Bread Star Vital Wheat Bread Sunbake Crushed Wheat Sunwheat Sunbake Farmstyle Crushed Wheat SlicedSunbake Wholewheat Rolls Superior Wholewheat Bread Tsitsikamma Wholewheat Dark Bread Tsitsikamma Wholewheat Light Bread Uncle Salie’s Wholewheat BreadWeigh-Less Wholewheat Wraps
CrackersCorn-Based Real Foods Corn Thins Cracked Pepper & Lemon Real Foods Multigrain Corn ThinsReal Foods Original Corn Thins Real Foods Sesame Corn Thins Real Foods Rye & Caraway Corn Thins Real Foods Soya & Linseed Corn Thins The Snack Tree Original Corn Wafers
The Snack Tree Multi Grain Corn WafersVital Corn Cakes
Crackerbreads and CrispbreadsBurger Crispbread Classic Burger Crispbread Delicacy Burger Crispbread Milk Burger Crispbread SesameFinn Crisp 5 Wholegrains Finn Crisp Caraway Thin Crispbread Finn Crisp Dark Caraway Crispbread Finn Crisp Dark Thin Crispbread Finn Crisp Multigrain Round CrispbreadFinn Crisp Multigrain Thin CrispbreadFinn Crisp Original Round CrispbreadFinn Crisp Original Thin Crispbread Finn Crisp Sesame & Fibre Pyotts Crackerbread RyeRyvita Crispbread Dark Rye Ryvita Crispbread Original Ryvita Crispbread Sesame Wasa Crispbread Delikatessen Wasa Crispbread Fibre Wasa Crispbread Lite Rye Wasa Original Crispbread
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MatzosManischewitz Wholewheat Matzos
Melba ToastPnP Melba Toasted Rye & Caraway
Rice Cakes Snack Tree Rice Cakes Brown Unsalted Snack Tree Rice Cakes White Unsalted
CerealsAlpen Nutrifi cBokomo Bran Flakes Bokomo Right Start Multi grain FlakesBokomo Weet Bix Salt & Sugar Free Bokomo Weet-Bix Bokomo Weet-Bix Flakes Original Kellogg’s All-Bran Flakes® Nabisco Post Shredded WheatNestle Shredded Wheat Original PnP Bran Flakes PnP Shredded Bran Post Grape NutsPost Shredded Wheat OriginalThistlewood Toasted Muesli with Cranberries Low GI Muesli Vital Original High Fibre MuesliWeetabix Wholewheat Cereal
Porridges
Mabela and MabeleBokomo Maltabella Regular King Foods Mabele Meal Coarse King Foods Mabele Meal Fine Mabele Sun Meal Megastar Mabele Meal Monati Mabela Meal Super Monati Mabela Meal Super Fine Monati Super Mabela Meal Fine Monati Super Mabela Meal
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Carbohydrate-rich foods O.T.K Mabella PnP Mabele Fine Segarona Mabela Sunray Mabela Course Sunray Mabela Fine Supa Value Mabele Fine Swazi Mills Mabele Meal Swift Mabella Fine
Maize MealAmandla Maize Malt A1 Maize Meal Special A1 Super Maize Meal Ace Braaipap Ace Cream of Maize Ace Maize Meal Bakpro Maize Meal Unsifted Blue Bird Maize Meal Blue Bird Maize Meal SpecialBlue Bird Maize Meal Super Bokomo Maize Meal Bokomo Maize Meal Sifted Bokomo Maize Meal Special Bokomo Special Maize Meal Bokomo Super Fine Maize Meal Chai Super Maize Meal Champion Cream of Maize Chimanga Changa Breakfast Meal Chimanga Changa Roller Meal Eagle Maize Meal Emandla Braaipap Emandla Maize Meal
Emandla Maize Meal Special Family Joy Yellow Maize Meal First Farinha De Milho Five Star Maize Meal Special Flor Bela Farinha De Trigo Goal Maize Meal Special Impala Maize Meal Impala Maize Meal Special Induna Maize Meal Special Ingwazi Sifted Maize Meal Ingwe Mealie Meal Inkanyezi Maize Meal Special Iwisa Braaipap Iwisa Maize Meal Iwisa Maize Meal Super King Foods King Korn Maize Malt Ligugu Maize Meal Special Mealile Breakfast Meal Mealile Breakfast Superfine Mealile Insembe Maize Grits Mealile Roller Meal Meme Mahangu Mixed Meme Mahangu Pure Moja Super Maize Meal Mother’s Delight Extra Super Maize Meal Mother’s Pride Breakfast Meal Mpongwe Maize Meal Mpongwe Mealie Meal Mpongwe Roller Mealie Meal Namib Braaipap
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Namib Mills Maize Meal UnsiftedNamib Sun Maize Meal Sifted No 1 Simba Breakfast Meal No 1 Simba Roller Meal No Name Maize Meal Super Nyala Maize Meal Nyala Maize Meal Super O.T.K Braaipap Olympic Milling Maize Meal Olympic Milling Roller Meal People’s Pride Roller Meal PnP Maize Meal PnP Super Maize Meal Precotta Maize Meal Premier Braaipap Pride Braaipap Pride Maize Meal Super Pride Super Yellow Maize Meal Safari Braaipap Special 1 Maize Meal Star Breakfast Meal Star Roller Meal Supa Value Maize Meal Super Super B Maize Meal Super Goal Maize Meal Super Sun Maize Meal Super Sun Super Maize Meal Super White Maize Meal Tafelberg Maize Meal Tafelberg Maize Meal Super Thuso Maize Meal Special Tiger Braaipap
Top Score Farinha De Milho Top Score Maize Meal Top Score Maize Meal Sifted Top Score Maize Meal Super Top Score Maize Meal Super Sifted Top White Maize Meal Super Tops Maize Meal Special Universal Mill Emandla Maize Meal Vita Braaipap Vita Maize Meal Sifted Wensleydale Mealie Meal Westra Maize Meal Special White Star Maize Meal White Star Super Maize Meal Yarona Maize Meal Special Nature’s Choice Fine White Mealie Meal
Oats and Oat BranHeartland Hi-Fibre OatsAtwells Rolled Oats Bokomo Quick Cooking Oats Bokomo Regular Oats Health Conection Rolled Oats Heartland Organic Luxury Oats Heartland Original Instant OatsHeartland Quick OatsJungle Oat Bran Jungle Oats Jungle Oats with Cinnamon Mornflake Jumbo Oats
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Carbohydrate-rich foods Nature Source Super Quick Morning OatsNature’s Choice Coarse Oat Bran Nature’s Choice Oatmeal Nature’s Choice Organic Rolled Oats Nature’s Choice Rolled Oats Nature’s Source Super Quick Morning No Name Oats Organic World Oats Flakes PnP Oat Bran Pouyoukas Quick Cooking Oats Pouyoukas Rolled Oats Safa Quick Cooking Oats Scotts Porridge Oats Simply Cereal Oat Bran Simply Cereal Traditional English Oats Supa Value Oats Tiger Oatmeal Tiger Oats
Other PorridgesAmandla G.S. Malt Bokomo Kreemy Meel Jungle Taystee Malt Jungle Taystee Wheat Bran Jungle Taystee Wheat Maize Jungle Taystee Wheat Regular Monati Supertieng Nature’s Choice Seven Grain Porridge
WholegrainsLocal and international dietary guidelines recommend choosing wholegrain, high fibre foods. To get the most of wholegrains, half of the grains you eat should be wholegrains.
All plain, raw, wholegrains, including pearled barley, whole wheat, buckwheat, bulgar wheat, millet, quinoa, spelt, sorghum, popcorn kernels and rolled oats are included on the HealthyFood™ benefit.
Any wholegrains that have salt, spices, seasoning, flavouring or fat added are excluded from the HealthyFood™ benefit.
This section lists the qualifying wholegrain HealthyFoodTM products.
BarleyHealth Connection Barley Flakes Imbo Barley Lion Pearl Barley Pouyoukas Pearly Barley Tiger Pearl Barley
BuckwheatNature’s Choice Buckwheat Kasha Organic Nature’s Choice Buckwheat Whole Organic World Dehusked Buckwheat
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Bulgar wheatAtwells Crushed Bulgar Wheat Health Connection Bulgar Wheat Nature’s Choice Bulgar Wheat Pouyoukas Bulgar Wheat Shogun Bulgar Wheat
MilletHealth Connection Dehusked Millet
Popcorn777 Popcorn Alman’s Popcorn Beano Popcorn Best Foods Popcorn Brennco Popcorn Crossbow Popcorn Farmers Popcorn Imbo Popcorn Jumbo Popcorn Seed Kos Vir Afrika Popcorn Lins Popcorn Lion Popcorn Superpop Megastar Popcorn Nature’s Choice Popcorn No Name Popcorn Paddy Popcorn Standa Popcorn Seeds Sunny Popcorn
Sunray Popcorn Supa Valu Popcorn Swazi Mills Popcorn Swazi Yellow Popcorn Taj Mahal Popcorn Vahine Mais Popcorn Yezyani Popcorn
QuinoaNature’s Choice Organic Quinoa Grain Pouyoukas Quinoa Pouyoukas Quinoa Bran Wensleydale Quinoa
SorghumMilray Sorghum Meal
SpeltNature’s Choice Spelt Flakes
Wheat Germ & Digestive BranAgrino Wheat Attwells Digestive Bran Atwells Wheat Germ Atwells Wheat Kernels Bakpro Digestive Bran Health Connection Digestive Bran Health Connection Wheat Germ Key 4 Health Wholewheat
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Carbohydrate-rich foods Lu Digesti ve Bran Mega Star Samp Digesti ve Bran Namib Mills Health Bran Nature’s Choice Digesti ve Bran Nature’s Choice Wheat Germ Pouyoukas Crushed Wheat Pouyoukas Digesti ve Bran Pouyoukas Wheat Germ Fresh Pouyoukas Wholewheat Kernels Sasko Bran Digesti ve Wheat Sasko Digesti ve Bran Snowfl ake Digesti ve Bran Vegmofl ora Wheat Wensleydale Digesti ve Bran
Other Starchy FoodsAll plain, raw couscous, samp and beans, samp, polenta and semolina are included on the HealthyFood™ benefi t.
Any couscous, samp and beans, samp, polenta and semolina that has salt, spices, seasoning, fl avouring or fat added are excluded from the HealthyFood™ benefi t.
This secti on lists the qualifying starchy food HealthyFood™ products.
CouscousAsif Real Couscous Att wells Couscous Bacchini Couscous Bacchini Couscous Organic Durum Wheat Bacchini Couscous Organic Wholewheat Cook Me Couscous Dairi Couscous Wholewheat Mix Diari Couscous Ducros Couscous Filiz Couscous Granoro Couscous Marrakech Couscous Nature’s Choice Couscous Osem Real Couscous Paddy Kouskous Panzani Regia Couscous
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PnP Organic Wholewheat Couscous Pouyoukas Couscous Pouyoukas Wholewheat Couscous Primoro Couscous Medium Grain Savion Home Style Couscous PlainSpice & Allthings Couscous Plain Tipiak Couscous Tipiak Graine Couscous Tipiak Organic Whole
PolentaAttwells Polenta Bramatta Maize Polenta Health Connection Polenta La Grande Ruota Polenta Traditional Nature’s Choice Mealie Meal Polenta Nicoli Polenta Bianca Come Una Nicoli Polenta Svelta Organic World Polenta Whole Grains Pouyoukas Polenta Maize Grits Tipiak Polenta
SampAce Maize Samp Ace Samp Banja Samp Chai Samp Champion Samp Chobe Samp Diamond Samp Induna Maize Samp Induna Samp Invicta Samp
Iwisa Samp Magic Samp Mega Star Samp Noordfed Samp PnP Samp Pride Samp Swazi Mills Samp Swift Samp Tafelberg Maize Samp Universal Mill Samp Westra Samp Samp & BeansBrennco Samp & Sugar Beans Crossbow Samp & Beans Home Choice Samp & Beans Imbo Samp & Sugar Beans Koo Samp & Beans Original Lion Samp & Beans Magic Samp & Beans Magic Sugar Beans Megastar Samp & Beans Swift Samp & Beans
SemolinaBlue Ribbon Semolina Golden Cloud Semolina Snowflake Semolina Snow White Semolina
StampkoringImbo Stampkoring Lion Stampkoring
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Carbohydrate-rich foods
Pasta and NoodlesAll plain, uncooked pasta (including wholewheat and maize pasta) and noodles (including egg noodles and rice noodles) qualify as HealthyFood™.
Any pasta or noodles that have salt, spices, seasoning, fl avouring or fat added are excluded from the HealthyFood™ benefi t.
Ostrich spaghetti bolognaise1 tbs / 15 ml olive oil2 crushed garlic cloves1 fi nely chopped onion500 g ostrich mince2 peeled and grated carrots1 chopped celery stalk1 x 410 g can chopped tomatoes1 tbsp /15 ml stock powder20 g tomato paste1 tsp / 5 ml sugar1 cup / 250 ml water
MethodHeat the olive oil in a large pot.Add the garlic and onions to the pot and fry for 2 minutes.Add mince and brown for 5 minutes, sti rring conti nuously to avoid the mince clumping together.Add the carrots and celery and cook for a further 3 - 4 minutes.Pour in the tomatoes, stock powder, tomato paste, sugar and water. Bring to the boil, reduce the heat, cover and simmer gently for 30 minutes.Serve with a sprinkling of chopped fresh parsley on top of wholewheat spaghetti , baked potatoes, mashed sweet potato or brown rice.
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Not-so-naughty creamy rice pudding1 cup / 200 g basmati rice1.5 cup / 375 ml water2.5 cup / 625 ml fat-free milk0.25 cup / 60 ml sultanas0.5 tsp / 3 ml nutmeg1 tsp / 5 ml vanilla essence4 tsp / 20 ml Sugalite
MethodRinse the rice, place in a saucepan and add water. Simmer over low heat unti l water is absorbed.Add 1 cup / 250 ml of the milk and simmer again unti l absorbed.Add the remaining 1.5 cups / 375 ml milk and cook again unti l milk is absorbed.Sti r in the sultanas, nutmeg, vanilla and Sugalite to taste.Serve warm.
Tips to reduce preparati on and cooking ti me• This dish can be made in advance
and keeps in the fridge for up to 3 days. Simply reheat and serve.
Serves 4
RiceThe South African Food-Based Dietary Guidelines recommend that you “make starchy foods the basis of most meals”. Starchy foods should as far as possible be unrefi ned and/or high in fi bre. Rice falls into the starchy food category.
All plain, uncooked rice, including white, brown, wild, basmati , jasmine, long grain, short grain, sushi and maize rice, is included on the HealthyFood™ benefi t.
Any rice that has salt, spices, seasoning, fl avouring or fat added is excluded from the HealthyFood™ benefi t.
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Carbohydrate-rich foods
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Protein-rich foods are an important part of a healthy diet. Skinless chicken, skinless turkey, ostrich, fish and eggs are examples of protein-rich food that can be included regularly as part of a healthy, balanced diet.
Eat lean protein regular ly
Protein-rich foods
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Protein-rich foods
4 medium / 480 g chicken breasts, skinless
2 cloves / 4 g garlic, crushed1 tbs / 15 ml olive oilTo taste black pepper, groundMarinade:1 tsp / 5 ml lemon rind, fi nely grated2 tbs / 30 ml lemon juice, fresh4 tsp / 20 ml olive oil2 tsp / 10 ml origanum, fresh, fi nely
chopped2 tbs / 5 g parsley, fresh, fi nely chopped
Method• Place the chicken fi llets into a large
glass bowl and add the lemon rind, lemon juice, olive oil, origanum and garlic. Cover the bowl with cling wrap and allow the chicken to marinate for 1 – 2 hours in the refrigerator.
• Remove the chicken breasts from the marinade and set aside.
• Heat the olive oil in a heavy based pan. Grind black pepper over each chicken breast and place into the pan.
• Cook for about 5 - 10 minutes on each side or unti l cooked through and browned.
• Add the chopped parsley and cook for 1 – 3 minutes longer, and serve.
Preparati on ti me: 10 – 15 minutes (Excluding marinati ng ti me)
Serves 4
Zesty lemon and gar lic chicken fillets
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PoultryChicken, skinlessAll skinless, fresh and frozen chicken that is plain and unseasoned, as well as plain chicken mince is included on the HealthyFood™ benefi t.
Chicken in sauces, batt er, crumbs, or in pre-prepared meals and smoked, salted and processed chicken products are excluded from the HealthyFood™ benefi t. These types of products are oft en high in salt, total fat and/ or saturated fat. Smoked foods may also contain nitrosamines, which are known carcinogens and may contribute to the risk of developing cancer.
OstrichAll plain, fresh or frozen ostrich and plain ostrich mince is included on the HealthyFood™ benefi t.
All ostrich in sauces or pre-prepared meals as well as smoked, salted and processed ostrich products are excluded from the HealthyFood™ benefi t. These types of products are oft en high in salt, total fat and/ or saturated fat. Diets high in these nutrients are associated with an increased risk of chronic disease.
Turkey, skinless All skinless, fresh and frozen turkey that is plain and unseasoned is included on the HealthyFood™ benefi t.
All turkey in sauces, batt er, or prepared meals as well as smoked, salted and processed turkeyproducts are excluded from the HealthyFood™ benefi t.
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Protein-rich foods
4 large / 200 g eggs2 cups / 340 g rosa tomatoes2 tsp / 10 ml rosemary, fresh, chopped4 slices / 140 g wholewheat high fi bre
bread4 tsp / 20 ml canola margarine2 tsp / 10 ml olive oil
Cooking temperature: 180° Celsius / 350° Fahrenheit / 4 Gas Mark
Method• Preheat the oven.• Toss the rosa tomatoes together with
the rosemary and olive oil in a baking tray and place the tray on the middle level in the oven.
• Allow the tomatoes to cook for approximately 15 – 20 minutes unti l the tomato skins split.
• When the tomatoes are nearly ready, poach the eggs and toast the bread.
• Spread the margarine on the toast and top with the egg and then the tomatoes.
• Serve and enjoy.
Tips to reduce preparati on and cooking ti me• Instead of making poached eggs,
scramble the eggs to decrease cooking ti me.
• Slice the tomatoes and microwave them to decrease cooking ti me.
• Use dried rosemary instead of fresh rosemary.
Preparati on ti me: 5 – 10 minutesCooking ti me: 20 – 30 minutes
Serves 4
Poached egg and rosa tomato breakfast treat
EggsEggs are a good source of protein and other nutrients .
All whole, uncooked eggs are included on the HealthyFood™ benefi t.
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Fish
All plain, whole or filleted, fresh and frozen fish that is unprocessed is included on the HealthyFood™ benefit.
All fish in sauces, crumbs, batter, or pre-prepared meals as well as smoked, flavoured, salted, curried, pickled and processed fish products are excluded.
These are often high in salt, total fat and/ or saturated fat. Diets high in these nutrients are associated with an increased risk of chronic disease. Smoked foods may also contain nitrosamines, which are known carcinogens and may contribute to the risk of developing cancer.
Certain tinned fish also qualifies as HealthyFood™. This section lists the qualifying products
Tinned fishHerringJohn West Herring in Tomato Sauce
Larsen Herring Kraeuter
Richter Herring Fillets in Tomato Sauce
Richter Herring Fillets Kraeutr/Knb
Ruegen Fisch Herring Fillets in Tomato Sauce
Ruegen Fisch Herring Tomato Mozare
Ruegenkrone Herring Fillets in Hot Tomato
Rugen Herring Fillets in Tomato Sauce
Tiptop Herring Fillets in Tomato Sauce
To make sure the HealthyFood™ benefit is in line with current recommendations for environmental conservation, the decision was made to comply with the South African Sustainable Seafood Initiative (SASSI). So, we’ve only included fish species that are SASSI compliant on the HealthyFood™ benefit.
Examples of fish which are included on the HealthyFood™ benefit because they are on the SASSI Green List are: Hake, Dorado, Sardines, Herring and Snoek.Examples of fish which are excluded from the HealthyFood™ benefit because they are on the Orange or Red Lists are: Kingklip, Geelbek (Cape Salmon); Monkfish, Red Roman, Sole, Bronze Bream and River Snapper (Red Snapper).
For more information visit: www.wwfsassi.co.za
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Protein-rich foodsMackerelAtlantic Mackerel in Vegetable Oil
Atlantic Mackerel in Tomato Sauce
Curely Mackerel in Natural Oil
Farmking Mackerel in Tomato Sauce
Hosen Mackerel in Tomato
Jasmine Mackerel
John West Mackerel in Brine
John West Mackerel in Oil
John West Mackerel in Tomato
John West Rillets Mackerel
Kingfisher Mackerel in Natural Oil
Kingfisher Mackerel in Tomato Sauce
Leader Mackerel in Tomato Sauce
Leader Mackerel in Vegetable Oil
Lucky Star Jack Mackerel Hot Chilli
Lucky Star Jack Mackerel in Chilli
Lucky Star Jack Mackerel in Tomato
Lucky Star Jack Mackerel Middlecut
Lucky Star Mackerel in Chilli
Lucky Star Mackerel in Tomato
Maling Mackerel in Tomato
Mayfair Mackerel in Olive Oil
Mayfair Mackerel in Peri Peri
Mayfair Mackerel in Tomato
Mayfair Mackerel in Vegetable Oil
Pearl Mackerel in Tomato Sauce
Rugen Mackerel Fillets in Tomato Juice
Rugen Pfeffer Mackerel Fillets
Saldanha Jack Mackerel in Tomato Sauce
Sea King Jack Mackerel
Sea-Farer Mackerel in Tomato Sauce
Sea-Farer Mackerel Natural
Taby Mackerel in Vegetable Oil
Vasco Da Gama Mackerel in Brine
Vasco Da Gama Mackerel in Oil
Vasco Da Gama Mackerel in Olive Oil
Vasco Da Gama Mackerel in Tomato
OtherLucky Star Middlecut Fish
Manischewitz White Fish Pike Gel
Ocean Fresh Smoorsnoek
Petit Navire Maquereaux Tomate
Petit Navire Thon Nature
Petit Sale Snoek Fish
Rugen Schilleriocken
Saldanha Middlecut Fish Natural
PilchardsAll Seasons Pilchards in Chilli Sauce
All Seasons Pilchards in Tomato Sauce
Blue Diamond Pilchards in Chilli
Blue Diamond Pilchards in Tomato
Dora Pilchards in Chilli
Dora Pilchards in Tomato Sauce
Fish Eagle Pilchards in Chilli
Fish Eagle Pilchards in Tomato
Freedom Connection Pilchards in Chilli
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Freedom Connection Pilchards in Tomato
Glenryck Pilchards in Tomato & Chilli
Glenryck Pilchards in Tomato Sauce
Glenryck Pilchards Minced
Lucky Star Pilchards in Chilli Sauce
Lucky Star Pilchards in Tomato Sauce
Lucky Star Pilchards Minced
Lucky Star Pilchards Natural
Mama’s Pilchards Tomato
Mama’s Pilchards Tomato Chilli
Namibia Pilchards in Chilli
Namibia Pilchards in Hot Chilli
Namibia Pilchards in Tomato
No Name Pilchards Buffs Chilli
No Name Pilchards Buffs Tomato
No Name Pilchards Jits Chilli
No Name Pilchards Jits Tomato
No Name Pilchards Hot Chilli
No Name Pilchards in Springwater
No Name Pilchards in Tomato
No Name Pilchards Minced
No Name Skipper in Tomato Sauce
Ocean Deli Pilchards in Chilli Sauce
Ocean Deli Pilchards in Tomato Sauce
Ocean King Pilchards Chilli
Ocean King Pilchards Tomato
PnP Pilchards in Hot Chilli
PnP Pilchards in Tomato Sauce
PnP Pilchards in Water
Rite Choice Pilchards in Tomato Sauce
Rite Choice Pilchards in Tomato Sauce & Chilli
Saldanha Pilchards in Chilli Sauce
Saldanha Pilchards in Tomato Sauce
San Jose Pilchards in Natural Oil
San Jose Pilchards in Tomato Sauce
Sea Pride Pilchards in Chilli Sauce
Sea Pride Pilchards in Tomato
Seafare Pilchards in Chilli
Sea-Farer Pilchards in Tomato Sauce
Supa Valu Pilchards in Chilli
Supa Valu Pilchards in Tomato
Tobo Skipper Chilli
Tobo Skipper Tomato
Tonno Bonno Pilchards Chilli
Tonno Bonno Pilchards Tomato
Tonno Bonno Skipper Chilli
Tonno Bonno Skipper Tomato
Viva Pilchards in Chilli
Viva Pilchards in Tomato
Viva Pilchards in Water
SalmonGefen Pink Salmon
Goldcrest Pink Salmon
Goldcrest Red Sockeye Salmon
John West Pink Salmon
John West Pouch Pink Salmon
John West Red Salmon
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Protein-rich foods
2 tsp / 10 ml marjoram leaves, dried1 tsp / 5 ml cayenne pepper4 med / 560 g dorado4 tsp / 20 ml olive oil2 tbs / 30 ml lime juice, fresh
MethodCombine marjoram and cayenne pepper and sprinkle over the fi sh.Heat the oil in the pan and add the fi sh once it is warmed. Cook over a medium heat for 2 - 5 minutes on each side or unti l the fi sh is tender and golden brown. Serve drizzled with lime juice. Serve and enjoy.
Tips to reduce preparati on and cooking ti me• If you are unable to get dorado, swop it for another low fat fi sh such as hake.• Use frozen fi sh and bake the fi sh in the oven for 30 minutes, while the fi sh is
baking, vegetable accompaniments can be prepared. This will help to reduce preparati on ti me.
Cooking ti me: 10 – 30 minutesPreparati on ti me: 5 – 10 minutes
Serves 4
Dorado with marjoram and lime
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John West Salmon Keta
Mayfair Fancy Pink Salmon
Mayfair Red Salmon
No Name Pink Salmon
PnP Finest Pink Salmon Boneless & Skinless
PnP Finest Red Salmon
PnP Finest Wild Alaskan Red Salmon
PnP Pink Salmon
Ruegen Fisch Salmon Fillets in Tomato Sauce
Seasons Medium Red Salmon
Seasons Pink Salmon No Salt
Seasons Pink Salmon Tall
SardinesCrossed Fish Sild Sardines
Crossed Fish Sild Sardines in Water
Crossed Fish Sild Sardines Olive Oil
Crossed Fish Sild Sardines Tomato Sauce
Estoril Sardines in Tomato & Chilli
Estoril Sardines in Tomato Sauce
Estoril Sardines in Vegetable Oil
Fish Eagle Portuguese Sardines in Vegetable Oil
Gabriel Sardines in Tomato Sauce
Gabriel Sardines in Vegetable Oil
Gabriel Spiced Sardines in Oil
Gefen Sardines in Olive Oil
Gefen Sardines in Water
Gefen Sardines with Tomato Sauce
General Sardines in Oil
General Sardinha Oleo Picant
Goldcrest Sardines in Tomato
Goldcrest Sardines Peri Peri
Goldcrest Sardines Vegetable Oil
John West Sardine Skinless & Boneless
John West Sardines in Brine
John West Sardines in Chilli
John West Sardines in Oil
John West Sardines in Olive Oil
John West Sardines in Spicy Tomato
John West Sardines in Tomato
John West Sild Sardines in Oil
Josiane Sardine in Vegetable Oil
Jutland Sardines in Soya Oil
King Bell Sardines
King Bell Sardinhas Tomate
King Oscar Brisl Sardines in Olive Oil
King Oscar Brisl Sardines in Soya Bean Oil
King Oscar Sardines in Soya Oil
King Oscar Sild Sardines in Soya Bean Oil
King Oscar Sild Sardines in Tomato Sauce
Lucky Star Sardines in Vegetable Oil
No Name Port Sardines in Oil
No Name Sardines in Oil
Ocean King Sardines Oil
Ocean King Sardines Cps Oil
Ocean King Sardines Olive Oil
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Protein-rich foodsOcean King Sardines Salt Water
Ocean King Sardines Sunflower Oil
Ocean King Sardines Tomato
Ocean Taste Sardines in Vegetable Oil
Ocean Taste Sardinha Natural
Ocean Taste Sardinha Tomate
Othelo Sardine in Vegetable Oil
Parmentier Sardines Nature
Parmentier Sardines Tomate
PnP Port Sardines in Peri Peri
PnP Port Sardines in Vegetable Oil
PnP Port Sardines in Water
PnP Portuguese Sardines Tomato Sauce
PnP Portuguese Sardines with Olive Oil
Port Clyde Sardines in Soybean Oil
Ramirez Sardine in Tomato
Ramirez Sardines
Ramirez Sardines in Vegetable Oil
Ruegen Fisch Sardine Fillets in Olive Oil
Saldanha Sardines in Vegetable Oil
Sardines in Olive Oil Gabriel Sardines
Sasseka Sardines in Tomato Sauce
Sea Queen Portuguese Sardines in Oil
Seasons C/Sardines in Water
Seasons C/Sardines Olive Oil
Seasons C/Sardines Tomato Sauce
Swazi Gabriel Tomato Chilli
Taby Port Sardines Olive Oil
Taby Port Sardines Soya Oil
Trata Aegean Sea Sardines
Trata Sardines in Minerva Olive Oil
Trata Sardines in Vegetable Oil
Trata Sardines Piquant Vegetable Oil
Vasco Da Gama Sardines in Brine
Vasco Da Gama Sardines in Olive Oil
Vasco Da Gama Sardines in Tomato
Vasco Da Gama Sardines Sunflower Oil
Vasco Da Gama Skinless & Boneless
Xirico Sardinha
TunaAtlantic Tuna Flakes
Fish Eagle Tuna Chunks in Oil
Fish Eagle Tuna Flakes in Oil
Goldcrest Tuna Chunks in Brine
Goldcrest Tuna Chunks in Oil
Goldcrest Tuna Shredded in Brine
Goldcrest Tuna Shredded in Oil
John West Shredded Tuna in Brine
John West Tuna Chunks in Brine
John West Tuna Chunks in Oil
John West Tuna Chunks in Sunflower Oil
John West Tuna in Brine
John West Tuna in Oil
John West Tuna in Water
John West Tuna Pouches in Oil
John West Tuna Pouches in Tomato
John West Tuna Pouches in Water
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John West Tuna Shredded in Brine
John West Tuna Shredded in Oil
John West Tuna Solid in Brine
John West Tuna Solid in Oil
John West Tuna Stir in Tomato & Mexican Chilli
Jutland Shredded Tuna in Brine
Jutland Shredded Tuna in Oil
Kingfisher Tuna Chunks Oil
Kingfisher Tuna Flakes in Oil
Kingfisher Tuna Solid Oil
Lucky Star Shredded Tuna in Water
Lucky Star Shredded Tuna Vegetable Oil
Lucky Star Tuna Chunks in Water
Lucky Star Tuna Chunks Vegetable Oil
Mayfair Shredded Tuna in Brine
Mayfair Shredded Tuna in Oil
Mayfair Solid Tuna in Brine
Mayfair Solid Tuna in Oil
Mayfair Tuna Chunk Olive Oil
Mayfair Tuna Chunks in Brine
Mayfair Tuna Chunks in Oil
Mayfair Tuna Chunks in Water
Mayfair Tuna Shredded in Oil
Mayfair Tuna Shredded in Water
No Name Kosher Shredded Tuna in Vegetable Oil
No Name Kosher Solid Tuna Water
No Name Kosher Tuna Chunks in Oil
No Name Kosher Tuna Chunks in Water
No Name Shredded Tuna in Water
No Name Tuna Chunks in Brine
No Name Tuna Chunks in Oil
No Name Tuna Chunks in Spring Water
No Name Tuna Chunks Vegetable Oil
No Name Tuna Shredded in Oil
No Name Tuna Shredded in Salt Water
No Name Tuna Shredded in Vegetable Oil
No Name Tuna Shredded in Water
No Name Tuna Shredded Spring Water
No Name Tuna Solid in Vegetable Oil
No Name Tuna Solid Spring Water
Ocean Deep Tuna Chunks in Oil
PnP Finest Yellow Fin Tuna
PnP Tuna Chunks in Brine
PnP Tuna Chunks in Oil
PnP Tuna Chunks in Water
PnP Tuna Solid in Brine
PnP Tuna Solid in Oil
Princess Tuna Solid In Oil
Princess Tuna Solid Tuna in Brine
Rio Mare Tonno A Olio D Oliva
Royal Umbrella Tuna Chunk in Vegetable Oil
Saldanha Flaked Tuna in Brine
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Protein-rich foodsSaldanha Flaked Tuna in Oil
Sea Queen Shredded Tuna in Brine
Sea Queen Shredded Tuna in Oil
Sea Queen Tuna Chunks in Brine
Sea Queen Tuna Chunks in Oil
Sea Queen Tuna Shredded in Brine
Sea Queen Tuna Shredded in Oil
Sea Queen Tuna Solid Pack in Brine
Sea Queen Tuna Solid Pack in Oil
Tropical Tuna Chunk in Brine
Tropical Tuna Chunks in Oil
Tropical Tuna Flakes in Brine
Tropical Tuna Flakes in Oil
Tropical Tuna Olive Oil
Tropical Tuna Solid in Brine
Tropical Tuna Solid in Oil
Vasco Da Gama Solid Tuna in Brine
Vasco Da Gama Solid Tuna in Oil
Weigh-Less Light Meat Tuna Chunks in Spring Water
TofuTofu or soya bean curd is a good source of calcium and protein. All plain, raw, unfl avoured tofu is included on the HealthyFood™ benefi t.
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Dairy products are major sources of calcium and protein and have an important part to play in maintaining a balanced diet. Local and international dietary guidelines and research show that diets high in saturated fat are associated with higher blood cholesterol levels and an increased risk of developing heart disease.
For this reason, all unflavoured fat-free or skim milk (including fresh, long-life, UHT and powdered fat-free milk), fat-free yoghurt (plain and flavoured) and plain, unflavoured fat-free cottage cheese are included on the HealthyFood™ benefit.
Delicious and wholesome
Dairy and dairy alternatives
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Dairy and dairy alternati ves
100 g/1 ti n tuna, canned, drained
83 ml/2/3 cup cott age cheese, fat-free, smooth1 g/1 tbs parsley, fresh, chopped 2 baby/60 g onion, chopped 2 tsp/10 ml lemon juice, fresh1 tsp/5 ml tabasco sauceTo taste black pepper, ground
Method• Place all the
ingredients into a blender, and blend unti l smooth and thick.
• Pack fi rmly into a mould.• Chill for about 2 - 3 hours.
Tips to reduce preparati on ti me• Turn the tuna spread out of its mould
and serve sliced with rye toast.• Use already chopped, frozen onion.• Serve in an att racti ve bowl garnished
with a sprig of a fresh herb instead of chilling it in a mould to decrease preparati on ti me.
Preparati on ti me: 5 – 10 minutes(Excluding chilling ti me)
Creamy tuna spread
Soya milk and soya yoghurtSoya milk and soya yoghurt are a good source of protein and are a useful substi tute for people who do not include dairy in their diet.
All plain unfl avoured, unsweetened soya milk (including fresh, long-life and powdered soya milk) as well as both plain and fl avoured soya yoghurt are included on the HealthyFood™ benefi t.
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Legumes are a good source of protein and fibre and contain a variety of vitamins and minerals. The South African Food-Based Dietary Guidelines recommend that you eat dry beans, peas, lentils and soy regularly. Therefore, all dried legumes, including sugar beans, butter beans, kidney beans, haricot beans, red speckled beans, chickpeas, lentils, split peas, lupins, black eyed beans and soya beans are included on the HealthyFood™ benefit.
All texturised or processed soya products, such as burgers and sausages, are excluded from the HealthyFood™ benefit. As these products have other ingredients, such as salt / or fat added to them and high intakes of salt are associated with an increased risk of chronic diseases.
Lentils and legumes
Rich in fibre and proteinLentils and legumes
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Lenti ls and legumes
Roasted rosemary and chickpea snack2 ti ns/480 g chickpeas, canned, rinsed
and drained2 tbs/30 ml olive oil1 tbs/15 ml rosemary, fresh, chopped2 tsp/10 ml Italian mixed herbs, driedBlack pepper, ground to taste
Cooking temperature: 200° Celsius / 400° Fahrenheit / Gas Mark 6
MethodPreheat the oven. Mix all the ingredients together and place onto a baking tray and into the oven.Sti r the chickpeas every 15 – 20 minutes and conti nue cooking unti l the chickpeas are dried and crunchy.Enjoy as a snack or even as a topping for salads.
Tips to reduce preparati on and cooking ti me• Use dried rosemary instead of fresh rosemary.• The chickpeas are also delicious partly dried out, so cook for a shorter amount of
ti me if rushed.• These may be stored in an airti ght container, so make extra and store for a snack
opti on when needed.
Preparati on ti me: 3 – 5 minutes depending on the amountCooking ti me: 60 – 70 minutes depending on the amount
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Tinned and BottledBeans
All Gold Baked Beans
All Gold Baked Beans in Tomato Sauce
All Gold Butter Beans
Aodelta Lupins Beans
Archer Sugar Red Speckled Beans
Attwells Moong Green Beans
Beano Black Eye Beans
Beano Sugar Beans
Bela Vida Feijao Branco
Bela Vida Feijao Vermelho
Branston Baked Beans in Tomato Sauce
Caravela Black Eye Beans
Caravela Butter Beans
Caravela Red Kidney Beans
Caravela White Beans
Casafiesta Chilli Beans
Castello Black Eye Beans
Castello Red Kidney Beans
Castello White Beans
Crossbow Butter Beans
Crossbow Mixed Beans
Crossbow Small White Beans
Crossbow Sugar Beans
Daucy Flageolets Extra Fins
Daucy Haricots Verts Tres
Dawnridge Baked Beans
D’italia Borlotti Beans
D’italia Butter Beans
D’italia Cannellini Beans
D’italia Red Kidney Beans
Divine Black Eyed Beans
Dursots Choice Beans in Tomato Sauce
Dursots Choice Butter Beans
Dursots Choice Butter Beans in Tomato Sauce
Estoril Beans Black Eye Frade
Estoril Beans Broad Fava Seca
Estoril Beans Haricot White
Estoril Beans Port Red Encarn
Estoril Brazilian Blackbeans
Estoril Sugar Speckled Beans
Farmers Sugar Beans
Farmgirl Baked Beans in Tomato Sauce
Farmgirl Butter Beans
Ferbar Black Beans
Ferbar Black Eye Beans
Ferbar Butter Beans
Ferbar Red Beans
Ferbar White Beans
Fiamma Beans Borlotti
Fiamma Beans Cannellini
Fiamma Beans Lenticchie
Freshpikt Baked Bean
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Lentils and legumesGants Baked Beans in Tomato Sauce
Gants Butter Beans
Gants Butter Beans in Brine
Gants Soya Beans in Tomato Sauce
Gibson Baked Beans
Gold Dish Butter Beans
Gold Dish Butter Beans in Tomato Sauce
Gold Dish Sugar Beans
Goldcrest Baked Beans
Goldcrest Bean Sprouts
Goldcrest Butter Beans
Goldcrest Red Kidney Beans
Golden Country Baked Beans
Gourmet Black Beans
Gourmet Black Eyed Beans
Gourmet Butter Beans
Gourmet Red Beans
Hak Broad Beans
Hawkwood Borlotti Beans
Hawkwood Cannellini Beans
Heinz Baked Beans
Heinz Baked Beans in Tomato Sauce
Heinz Baked Beans Reduced Salt
Hosen Baked Beans
Hugo’s Beans Baked in Tomato Sauce
Koo Baked Beans in Jalapeno Tomato
Koo Baked Beans in Tomato Sauce
Koo Butter Beans
Koo Butter Beans in Tomato Sauce
Koo Chilli Beans
Koo Choice Butter Beans
Koo Dark Red Kidney Beans
Koo Four Bean Mix
Koo Red Kidney Beans
Koo Sugar Speckled Beans
La Metteliana Borlotti Beans
La Metteliana Beans Cannellini
La Metteliana Black Eyed Beans
La Metteliana Broad Beans
La Metteliana Butter Beans
La Metteliana Dark Red Kidney Bean
Laila Red Kidney Beans
Laila White Beans
Lion Red Speckled Sugar Bean
Luisa Baked Beans
Luisa Butter Beans
Luso Black Eyed Beans
Mayfair Bean Sprouts
Mayfair Borlotti Beans
Mayfair Four Bean Mix
Mayfair Garbanzo Beans
Mayfair Red Kidney Beans
Mayfair White Beans
Mazza Borlotti
Mazza Red Kidney Beans
No Name Baked Beans
No Name Beans in Tomato Sauce
No Name Butter Beans
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No Name Butter Beans Standard Grade
Palirria Baked Giant Beans
Palirria Giant Beans in Salt Water
Palirria Giant Beans in Tomato Sauce
PnP 4 Bean Mix
PnP Baked Beans in Tomato Sauce
PnP Butter Beans
PnP Red Kidney Beans
Regal Beans in Tomato Sauce
Regal Navy Beans
Regal Red Kidney Beans
Rhodes Beans in Tomato Sauce
Rhodes Butter Beans
Rio Bravo Black Beans
Sacla Mixed Beans
Serena Butter Beans
Serena Jumbo Butter Beans Jar
Serena Red Kidney Beans
Serena Red Kidney Beans Jar
Sunkist Bean Sprouts
Sunkist Butter Beans
Sunkist Red Kidney Beans
Supa Valu Baked Beans
Supa Valu Baked Beans in Tomato Sauce
Supa Valu Butter Beans
Supa Valu Kidney Beans
Supa Valu Small White Beans
Supa Valu Sugar Beans
Tomango Baked Beans in Tomato Sauce
Tomango Beans in Chilli Sauce
Trevi Black Beans
Trevi Black Eye Beans
Trevi Feijao Encarnado Lata
Trevi Feijao Frade Lata
Trevi Feijao Manteiga
Trevi Feijao Preto
Trevi Grao De Bico Lata
Trevi Tremocos
Wensleydale Red Speckled Kidney Beans
Wensleydale Soy Beans
Wensleydale White Kidney Beans
Chickpeas
Attwells Chickpeas
Caravela Chickpeas
Crossbow Chickpeas
Ferbar Chickpeas
Fiamma Chickpeas
Gold Dish Chickpeas
Hawkwood Chickpeas
Koo Chickpeas
Koo Chickpeas in Brine
La Metteliana Chickpeas
Leimer Baked Chickpeas
Luso Chickpeas Grade
Marina Chickpeas
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Lenti ls and legumesPnP Chickpeas
Rhodes Chickpeas
Serena Chickpeas
Sunkist Chickpeas
Trevi Chickpeas
Lenti ls
777 Black Lenti ls
Allifa Gram Dholl
Allifa Pea Dholl
Allifa White Moong Dholl
Castello Lenti ls in Salt Water
Crossbow Lenti ls
D’italia Brown Lenti ls
Gold Dish Lenti ls
Hawkwood Canned Lenti ls
Home Choice Whole Brown Lenti ls
Key 4 Health Green Lenti ls
Koo Lenti ls in Brine
Koo Whole Lenti ls
La Mett eliana Lenti ls
Mayfair Lenti ls
Mazza Lenti ls
Nature’s Choice French Lenti ls Organic
Nature’s Choice Lenti ls Brown
Nature’s Choice Lenti ls Green
Regal Lenti lle
Royal Bourbon Lenti lle Blondes Cui
Serena Lenti ls Jar
Taj Mahal Black Lenti ls
Taj Mahal Dholl Gram
Taj Mahal Dholl Pea
Thrift pack Brown Lenti ls
Split Peas
Crossbow Split Peas Green
Crossbow Split Peas Yellow
Koo Split Peas Green
Koo Split Peas in Brine
Koo Split Peas Yellow
Lion Split Peas Yellow
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Vegetable oils, spreads, nuts and seeds are a rich source of unsaturated fat, which are highly beneficial in promoting health and preventing disease.
Oils, nuts, seeds and spreads
Oils, nuts, seeds and spreads
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Oils, nuts, seeds and spreads
Oils, nuts, seeds and spreads
Olive oil spray, for rolling½ cup/80 g oats, raw½ cup/75 g mixed nuts, unsalted,
toasted and roughly chopped1 ½ cups/375 ml milk, fat-free1 ½ cups/280 g mixed summer berries1 cup/250 ml yoghurt, Greek,
fat-free to serve
Cooking temperature: 1800 Celsius / 3500 Fahrenheit / 4 Gas Mark
Method Spray a baking sheet lightly with spray oil. Mix the oats and nuts in a bowl then spread the mixture out on the prepared baking sheet and bake in a preheated oven, 180° C for 5-10 minutes. Remove from the oven and sti r well. Return to the oven and bake for another 3 – 4 minutes unti l lightly toasted. Leave the oats and nut mixture to cool.Divide the granola between 4 serving bowls and pour over the milk. Add the berries and serve with Greek yoghurt.
Tips to reduce preparati on and cooking ti me• Extra oats and nuts can be toasted, cooled then kept covered in an airti ght container
for further use.• Frozen berries, thawed out can be used instead of fresh berries.• The mixture can be made the night before and eaten the following day for breakfast.
Preparati on ti me: 10-20 minutes depending on the amountCooking ti me: 5 –10 minutes depending on the amount
Almond blueberry granola
0 Fahrenheit / 4 Gas Mark
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Oils, nuts, seeds and spreadsOils, nuts, seeds and spreads
OilsLocal and internati onal dietary guidelines advise that monounsaturated fats are the preferred choice of fats, especially for those who may be at risk of coronary heart disease. Certain oils that are rich in monounsaturated fats, such as olive oil, are also a good source of phytonutrients and anti -oxidants.
For these reasons, oils that are signifi cant sources of monounsaturated fatt y acids, namely plain olive oil, canola oil and avocado oil, are included on the HealthyFood™ benefi t.
Oils, nuts, seeds and spreads
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Oils, nuts, seeds and spreads
NutsThe South African Food-Based Dietary Guidelines advise that monounsaturated fatt y acids are the preferred choice of fats. Nuts are an excellent source of monounsaturated fatt y acids, fi bre and phytonutrients.
All plain, raw, unsalted nuts, including almonds, hazel nuts, cashews, macadamia, peanuts, walnuts, pecan nuts, pine kernels, pistachios, chestnuts and Brazil nuts are included on the HealthyFood™ benefi t.
Nuts that are salted or seasoned or roasted in oil are not included on the HealthyFood™ benefi t.
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Olive Oil SpreadsFlora Medium Olive Oil Spread
Nuvo Lite Olive Oil Medium Fat Spread
Nuvo Olive Oil Margarine in Tub
Peanut ButterThis section lists the qualifying peanut butter for the HealthyFood™ benefit.
Black Cat Crunchy Peanut Butter No Sugar & Salt Added
Black Cat Smooth Peanut Butter No Sugar & Salt Added
PnP Smooth Peanut Butter Sugar Free
Yum Yum No Sugar Added
SeedsAll seeds, including linseeds, poppy seeds, pumpkin seeds, sesame seeds and sunflower seeds are included on the HealthyFood™ benefit provided that they are not salted, flavoured, seasoned or roasted in oil.
SpreadsThis section lists the qualifying spreads for the HealthyFood™ benefit.
Canola Oil SpreadBlossom Canola Margarine Lite Tub
Blossom Canola Margarine Tub
Harvest Award Canola Margarine
Harvest Award Canola Margarine Lite
Meadow Lea Canola Margarine
Nuvo Lite Canola Medium Fat Spread
Nuvo Pure Canola Margarine Tub
PnP Canola Medium Fat Spread Tub
Olive Oil SpraysAntonios Olive Oil Spray
Colman’s Spray & Cook Olive Oil
Fry Light Extra Virgin Olive Oil Spray
Mrs Micray’s Olive Oil Spray
Terra Creta Olive Oil Spray
Terra Creta Organic Olive Oil Spray
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The Vitality Nutrition Panel
Prof Tim NoakesDiscovery Health Professor of the UCT/MRC Research Unit for Exercise Science and Sports Medicine, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, South Africa
Prof Vicki LambertProfessor and Medical Research Council Consultant on Chronic Diseases of Lifestyle, UCT/MRC Research Unit for Exercise Science and Sports Medicine, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, South Africa
Anne Till, RD (SA)Director: Anne Till and Associates, Registered Dietitians, South Africa
Prof Marjanne SenekalHead: Division of Human Nutrition, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, South Africa. Registered Dietitian
For more information please visit www.discovery.co.za
Vitality HealthStyle (Pty) Ltd is an authorised financial services provider. Terms and conditions apply.
The most eff ecti ve programme for a healthy lifestyle involves both exercise and a carefully controlled eati ng plan
In partnership with
HealthyFood™
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