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


Boost your energy levels

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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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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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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


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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.


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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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healthy food catalogue

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