about bread, cereals, rice and pastas

Bread, cereals, rice and pastas Primarily provide complex carbohydrates, riboflavin, thiamin, niacin, iron and folate. Whole grains are particularly rich in magnesium, zinc, and fibre.	EAT MORE OF	EAT LESS OF
	BREADS
	Breads and rolls (brown/wholewheat), bagel, pita, hot-cross bun, bran muffins, rye bread, pumpernickel bread, seedloaf	Refined breads (white), garlic bread, croissants, sweet muffins, waffles
	GRAIN PRODUCTS
	Rice, pastas, air-popped popcorn	Any grain products cooked with sugar or fat
	CEREALS/PORRIDGES
	Unrefined* ready-to-eat cereals, oats, mealie meal, maltabela, muesli *(generally contains the 'whole grain', is low in fat & sugar and high in fibre)	Refined* cereals and porridges *(outer bran husk of the 'whole grain' is removed)
	GRAINS
	WHOLE GRAINS – wheat, oats, barley, millet, rye, bulgur Buckwheat, millet, quinoa, sago, semolina, tapioca, triticale	Refined flours
	CRACKERS
	Wholewheat crackers	Butter crackers
	STARCHY VEGETABLES
	Potatoes, sweet potatoes, corn, pumpkin, butternut, peas	French fries (slap chips), other starchy vegetables cooked with sugar and fat
	LEGUMES
	DRIED BEANS – adzuki beans, bayo beans, black eyed beans, black beans, borlotti beans, butter beans (broad beans, fava beans), haricot beans, lima beans, pinto beans, sugar beans, white kidney beans (cannellini beans) LENTILS	Any legume (pulses) cooked with sugar or fat
	CONFECTIONERIES
		Cakes, biscuits, pastries, pies, granola, scones, rusks
	Although this list is COMPREHENSIVE, it is by no means COMPLETE.

CHOICES FOR A RESTRICTED BUDGET		RECOMMENDATIONS
Buy unrefined products whenever possible. Refining makes a product more expensive and the process strips the product of fibre, vitamins and minerals decreasing it’s nutrient quality. Standard brown bread is cheaper than white bread, and much cheaper than special breads and rolls. Maize meal is the cheapest kind of porridge. Maltabela or oats porridge cost as much a 3 times as much. Instant cereals are even more expensive. Use mostly maize rice and samp and use more expensive products such as rice, pearl wheat and pasta less often.		Choose whole grain, unrefined foods to add more fibre, vitamins and minerals to your diet. Combine whole grains with other tasty, nutritious foods in mixed dishes

Developed by the Nutrition Information Centre of the Univ of Stellenbosch
Francie van Zijl Drive, Clinical Building, Tygerberg 7505, Tygerberg
Designed by Clint D.Pietersen RD(SA)