nutritional value

Nutritional Value                                                                                      

Food and drink have been classified according to their nutritional value, into three categories:

 Green   Amber   Red                                                                                        

This is shown in the Right Food and Drink Spectrum, a visual guide that shows where certain foods fit with healthy eating.

CHOOSE PLENTY – the GREEN category

Food and drink in this category are the best choices for schools and preschools. They
include:
• Breads, cereals, rice, pasta and noodles
• Vegetables and legumes
• Fruit
• Dairy foods – reduced or low fat milk, yogurt and cheese
• Lean meat and poultry, fish, eggs, nuts and legumes (dried beans and lentils)
• Water
Include a wide variety of these foods as part of the foods wherever possible supplied and
promote them as tasty, fresh and good value for money choices.
Water is an important part of this category. Fresh clean tap water should be available at all
times.
Within this category some foods are even healthier choices than others. Wholegrain breads
and cereal products are healthier because they incorporate all of the natural grain and are
higher in fiber. Examples are air-popped popcorn, high fiber breakfast cereals, wholemeal,
rye and high fiber breads and crispbreads. Fruits and vegetables that are eaten with the
skin on (eg apples, carrots) are also higher in fiber than when peeled.

Encourage and promote these foods and drinks

GREEN category food and drink should make up the majority of choices provided for
students in SA schools and preschools. Foods from the GREEN category can be marketed
as tasty and good value. Take every opportunity to include them whenever food is
provided, including in the canteen.
For example, add at least one salad vegetable to sandwiches and rolls, add salad to
burgers, and serve chilled fruit pieces at lunchtime.
Presentation is an important factor in food selection. Colour, flavour, texture and
temperature are key ingredients in the successful presentation of food. If food looks good
and tastes great – buy it!

Food Type and examples

Breads White, multigrain, wholemeal, rye, hi-fibre breads or rolls including:
burritos, English muffins, focaccia, lavash, Lebanese, pita, raisin/
fruit, tortillas and Turkish. Some corn crispbreads and rice cakes.
Cereal foods Rice, pasta, noodles, polenta and burghul/cracked wheat (often
used in tabouli salad).
Breakfast cereals Wholegrain breakfast cereals that are high in fibre and lower in salt
and sugar.
Vegetables Fresh and frozen vegetables used in a variety of different ways.
Fruit Washed fresh fruits, frozen, canned and dried fruits.
Legumes All forms of prepared beans and peas – baked beans, red kidney
beans, soy beans, mung beans, lentils, chickpeas, peas, bean curd,
tofu and pappadums (made from legume flour).
Reduced fat dairy products
Reduced fat plain milk – serves 600ml or less for secondary
schools and 375ml or less for kids.
Reduced fat flavoured milk (not coffee) – serves 375ml or less and
smaller size recommended for kids
Low fat yoghurt, custard and cheese. Also see ‘drinks’.
Lean meat, fish, poultry and alternatives
Lean chicken, beef, lamb, pork, canned tuna and salmon and eggs.
Unsalted plain and mixed nuts.
Drinks Water is the best drink and a great thirst quencher! Cool, fresh,
clean tap water is recommended.
Reduced fat milk and reduced fat soy drinks.
* Check for containing nuts.