The South African food pyramid

1. Introduction

A well balanced diet is essential in keeping us fit and healthy. Knowing which foods provide us with the best nutrients is essential.

Food can be categorised into six main groups - each of which is made up of food items that share distinct characteristics and serve a certain purpose in our diets.

2. SA Food Pyramid

3. South African food groups

1.       Cereal and starch products
Foods: Maize meal, bread, rice, pasta (macaroni, spaghetti), potatoes, breakfast cereals
Nutrition: Complex Carbohydrates. Protein, Sugar, Fats

2.       Fruit Group
Foods: Apples, bananas, oranges, pears, etc
Nutrition: Vitamins A, B, C and E

3.       Vegetable Group
Foods: Spinach, carrots, onions, potatoes, broccoli, cabbage, tomatoes
Nutrition: Vitamins A, B, C, E and K, Calcium, Magnesium

4.       Milk and milk products
Foods: Milk , maas, cheese
Nutrition: Vitamins A and B, Calcium, Protein

5.       Meat and meat alternative group
Foods: Beef, lamb, pork, chicken, fish, lentils, dried beans, soya
Nutrition: Vitamin A, B, C and K, Calcium, Iron, Protein, Fats

6.       Meat and meat alternative group
Foods: Margarine, plant/animal/synthetic oil
Nutrition: Vitamin E, Sugar, Fats

7.       Water (not a food group but just an essential part of a healthy diet)
Foods: water, tea and coffee, juice
 Nutrition: none