Concept document

NATIONAL NUTRITION WEEK 2023:

“FEEL GOOD WITH FOOD”
National Nutrition Week Concept Document Page 2 of 36
TABLE OF CONTENTS

1. Introduction

2. Guidelines for use of the NNW 2023 messages

3. Rationale

4. Target Audiences

5. Focus areas and Communication Objectives

6. Quick Facts

7. Supporting Messages

8. References
1. INTRODUCTION

National Nutrition Week is celebrated every year from 9 – 15 October to create awareness of the
importance of eating healthy. This document highlights the concept and supporting messages to
be used during National Nutrition Week 2023. The objective of the document is to outline the key
messages to be communicated and statistics to be used to ensure consistency in communication.

2. GUIDELINES FOR USE OF THE NATIONAL NUTRITION WEEK 2023 MESSAGES

The messages must remain consistent as per this document. They may be adapted to meet the
needs of the target audience.

 The overall messages should be used in the format stated, with the same wording to avoid
mixed messages and confusion.
 The statistics given should be the statistics used in this document in order to avoid confusion
or too many messages.
 Messages may only be used for generic health promotion and may not be used to promote
any specific brands.

3. RATIONALE

The 2016 SADHS found that 68 per cent of women and 31 per cent of men in the country are
overweight or obese. About 20 per cent of women and three per cent of men are severely obese1.
The mean waist-to-hip circumference (WtHR) among women is 0.55; 67 per cent of women have
a WtHR greater than or equal to 0.50), which means, a majority of women in South Africa are at
an elevated risk for metabolic complications, such as heart disease and type 2 diabetes.
Approximately 13.3 per cent of children younger than five years are overweight or obese which is
more than double the global average of 6.1 per cent 1. The 2012 SANHANES showed that 14.2
per cent of children aged six to 14 years are overweight or obese2.
Poor diet, as defined by a cluster of dietary risks, is the leading cause of death and is the first or
second biggest contributor to non-communicable (NCD) disease burden in all six World Health
Organization (WHO) regions. Of these dietary risks, the biggest contributors to the global burden
of disease in 2017 were diets that are low in whole grains, high in sodium, or low in fruits, nuts
and seeds, or vegetables. Additionally, there is an effect of higher body mass index on disease
outcomes3. Emerging evidence suggests that diet may influence the onset of mood disorders
and specifically depression. For instance, many studies described in recent systematic reviews
have demonstrated associations between measures of diet quality and the probability of and risk
for depression. A systematic review of 61 studies by Glabska et al 2020 found that the
consumption of fruit and vegetables seems to have a positive influence on mental health.
Therefore, the general recommendation to consume at least 5 portions of fruit and vegetable a
day may be beneficial also for mental health9.

The 2016 SADHS found that among respondents 15 years and older, the consumption of sugary
drinks (including fruit juice) the day or night before the survey was 35.7 per cent. The average
volume consumption was 607.2 ml. 36.5 per cent of respondents consume fried foods at least
once per week. Vegetable and fruit consumption the previous day or night was only 48.8 and
59.9 per cent respectively. The consumption of poor food and drink choices starts at an early age
with 18 per cent of children age six to eight months consumed salty snacks and four per cent
consumed sugary drinks the day or night before the survey. This increase quickly to 64 per cent
and 33 per cent , respectively, of children aged 18 to 23 months1. Children of this age (six to 24
months) should not be having any foods that do not contribute to their high nutrient needs. The
concept of optimising nutrition in the first 1 000 days (the period from conception to the first two
years of life) is important for the prevention of over- and under-nutrition. The World Health
Organization’s (WHO) member states (which includes South Africa), agreed on the goal to reduce
the global population’s intake of salt by 30 per cent and halt the rise in diabetes and obesity in
adults and adolescents as well as in childhood overweight by the year 2025.
Leading international experts and professional health organisations recommend increased
consumption of plant-based food, such as vegetables and fruit, legumes, nuts, seeds and whole
grains and locally-produced, home-prepared foods.

One of the goals of the National Strategy for the Prevention and Control of Non-Communicable
Diseases in South Africa 2022 – 2027 is to promote and enable health and wellness across the
life course. This goals aims to address unhealthy diet which is one of the five major shared and
modifiable risk factors. Strategic objective 2.1 is to promote healthy nutrition in prioritized settings.
The deliverables include to:-
- Implement healthy nutrition policies in workplaces, schools and early childhood
development centres.
- Support the provision of healthy food options in public & private institutions.
- Update regular screening and awareness campaigns on obesity among children and
adults.
In line with increasing evidence emphasising the importance of nutrition in preventing and
managing disease, and to support the implementation of the National Strategic plan, the theme
for the National Nutrition Week 2023 is: “Feel good with food”

The objectives of National Nutrition Week 2023 are to:

 Increase awareness among adults, school going children and caregivers that nutritious
food choices can promote physical and mental health and wellbeing.
 To increase self – efficacy to plan and prepare healthy meals and snacks.

The slogan “Feel good with food” was chosen specifically for its potential to attract the attention
of those that may not be naturally interested in healthy eating. The intent is that the slogan will
draw individual’s attention, which will then go into detail on the types of food that can make you
feel good, and where “feel good” will be qualified as feeling good both physically and mentally.
4. TARGET AUDIENCES

Caregivers and ECD Increasing knowledge and self efficacy in this audience
Practitioners promotes an enabling environment for infant and young child
nutrition.
School going children Providing materials that encourage healthy eating shows
support for the implementation of the healthy nutrition policies at
schools. It also has the potential to increase demand for
healthier food options in schools.
Employees and Increased knowledge and self-efficacy in this audience can lead
employers at workplaces to more support for the provision of healthy food options,
creating a more supportive enabling environment for the
consumption of healthier food and drinks in the workplace.
5. FOCUS AREAS AND COMMUNICATION OBJECTIVES

Focus area Communication objective Target audience

1.Complementary 1.1 To increase knowledge of caregivers and ECD Caregivers and ECD
feeding food practitioners of nutritious and affordable food practitioners
choices options for children > 6 months.
2. Lunchbox and 2.1 To increase self-efficacy among employees and Employees and
snack choices employers at workplaces to plan and choose employers at workplaces
healthier snack and lunch options.
2.2 To increase knowledge of regulating portion
sizes, and types of foods for snacks and lunch
among employees and employers at workplaces
3. Home food 3.1 To increase self-efficacy among employees at Employees and
preparation workplaces to plan and prepare healthier lunch employers at workplaces
options at home to bring to work.
3.2 To increase self-efficacy of caregivers to prepare Caregivers and ECD
nutritious lunch options for their children 6 months practitioners
to 5 years olds.
4. Benefits of 4.1 To increase knowledge among school-going School-going children
nutritious food on children and people at workplaces of the benefits
physical well-being of nutritious foods on physical well-being and Employees and
and performance performance employers at workplaces
5. Benefits of 5.1 To increase knowledge among school-going School-going children
nutritious foods children, teachers and people at workplaces of the
on mental health benefits of nutritious foods on mental well-being Employees and
employers at workplaces
6. Benefits of 6.1 To increase knowledge among school-going School-going children
nutritious foods children of the benefits of nutritious foods on
on cognitive cognitive performance
performance
6. QUICK FACTS

o The prevalence of overweight or obesity among women in South Africa rose from 56 per
cent in 1998 to 68 percent in 2016, while the prevalence of underweight in women
decreased from six to three per cent 1. The rise in global obesity in the last four decades
increased to 14.9 per cent in women and 10.8 per cent in men4.
o Globalisation and trade liberalisation influence the prevalence in overweight and obesity.
An analysis of food imports in 172 countries from 1994 to 2010 has shown that the level of
sugar and processed food imports is significantly associated with a rise in average BMI5.
o Snacking prevalence (i.e. occasions of snacking); the energy density of snack foods, and
its contribution to total daily energy intake is increasing. Snacks contribute to about 20 to
25 per cent of total energy intake in countries like the United States of America (USA) and
United Kingdom (UK). This shift towards an increase in the frequency of eating meals and
snacks away from home and the proportion of food budget spent on away from home foods
has coincided with the increasing prevalence of obesity.
o The prevalence of obesity and other diet-related chronic non-communicable diseases
(NCDs), such as type 2 diabetes, hypertension, and some common cancers, is increasing
worldwide6. The Global Burden of Disease data suggest that, by 2025, 72.3 per cent of
NCD related illness and deaths will occur in low-middle-income countries7.
o A systematic evaluation of dietary consumption patterns across 195 countries showed that
the leading dietary risk factors for NCD mortality are diets high in sodium, low in whole
grains, low in fruit, low in nuts and seeds, low in vegetables, and low in omega-3 fatty acids;
each accounting for more than two per cent of global deaths8.

4. , undernutrition, and climate change: The Lancet Commission report. Lancet. 2019; 393: 791–84.
https://w.thelancet.com/journals/lancet/article/PIIS0140-6736(18)32822-8/fulltext
5 Lin TK, MS. The effect of sugar and processed food imports on the prevalence of overweight and obesity in 172 countries. Globalization and Health.

201814: 35. https://globalizationandhealth.biomedcentral.com/articles/10.1186/s12992-018-0344-y

6.
Lim SS, G et al. A comparative risk assessment of burden of disease and injury attributable to 67 risk factors and risk factor clusters in 21 regions, 1990-
2010: a systematic analysis for the Global Burden of Disease Study 2010. Lancet. 2012; 380: 2224–2260.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4156511/
7 MB, et al, and the GBD 2015 Obesity Collaborators. Health effects of overweight and obesity in

19Med 2017; 377: 13–27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477817/

8
GBD 2017 Diet collaborators. Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study
2017. Lancet. April 3, 2019. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(19)30041-8/fulltext
 o Leading international experts and professional health organisations, i.e. the WHO,
recommend increased consumption of plant-based food, such as vegetables and fruit,
legumes, nuts, seeds, whole grains and locally-produced, home-prepared foods.
o These experts include the WHO, EAT Lancet Commission, American Heart Association
and the International Agency for Research on Cancer (IARC)

7. MESSAGES

The following supportive messages may be used with the key mess age: Feel good with
food, to help consumers make healthier food choices within their personal dietary
preferences and requirements.

7.1 HEALTHY EATING FOR ALL

 The South African FBDGs, also called the Guidelines for Healthy Eating promote the
consumption of a variety of healthy foods. Most of what we eat should consist of mainly
unprocessed or minimally foods from plants, for instance vegetables, fruit, starchy foods
(preferably minimally processed) and legumes according to the proportions indicated in the
Food Guide (see Annexure I for the Guidelines for Healthy Eating and the Food Guide).
This indicates that nearly 80 per cent of what we eat should be a variety of unprocessed or
minimally processed foods from these food groups. Sugar, salt and fat should be used
sparingly in food preparation and at the table.
 A variety of healthy foods means eating food from more than one ‘food group’ at each meal,
i.e. breakfast, lunch and supper as well as eating different healthy options from the same ‘food
‘group’ on different days. Aim to have food from at least four food groups a day.
 Drinking water is an important part of healthy eating and should therefore be the beverage of
choice. Avoid sugary drinks.
 Babies should be given only breastmilk for the first six months of life. Breastmilk contains all
the energy, vitamins and other nutrients and water in the correct amounts that the baby needs.
They should not be given any other food or fluids, not even water, except for medicine
prescribed by a doctor or nurse. From the age of six months, appropriate and culturally
acceptable complementary foods should be introduced and breastfeeding continued until the
child is at least two years old.
 Young children who are no longer breastfed require full-cream milk instead of fat-free or low-
fat milk. Avoid giving young children sweetened and/or flavoured milk or drinking yoghurt.
 Eating a variety of healthy foods makes meals more interesting and enjoyable.

Tips:

 Choose a variety of foods that are affordable and in season. This can be achieved by drawing
up a food budget, keeping this budget in mind when planning for the week ahead and writing
down your thoughts in the form of a meal plan and then compiling a shopping list, only buying
items that are needed (See message four and Annexure VII for tips when shopping for
groceries.
 Enjoying a healthy eating plan also means preparing food in healthy ways, for instance eating
raw vegetables and using cooking methods such as boiling, grilling and baking instead of
frying.
 In choosing a variety of food to eat, make portion control a habit in order to avoid overeating
(See Annexure II for Portion Control Guide).
 Try to eat regularly, this means that if you choose to eat three meals per day you do this most
days of the week. Try not to skip meals as this can lead to feelings of hunger and low blood
sugar (like dizziness, shaking or loss of concentration). Breakfast especially is an important
meal.
 A child’s Road-to-Health Book /The Caregiver Message Book: How to Raise a Healthy and
Happy Child, gives some ideas on types of foods, quantities and textures for children from six
months to five years.
 When feeding a young child, foods that can cause choking should be avoided, for instance
nuts and seeds, whole grapes and large pieces of raw vegetables. Ensure that cooked, soft
porridge for small children is of a thicker consistency and is enriched with oil, margarine or
peanut butter.
 Experiment with different food combinations, tastes, textures and methods of encouraging
smaller children to eat if they refuse many foods
 Nutrition needs change across across the life – span. It is important to check in with a dietitian
for disease specific dietary advice.
7.2 EAT PLENTY OF VEGETABLES AND FRUIT EVERY DAY

 Eating plenty of vegetables and fruit regularly can help prevent chronic diseases, including
heart disease, high blood pressure, strokes, some types of cancer, aging related eye diseases
and type-2 diabetes. These foods are also high in fibre (roughage), which ensures proper
bowel functioning and helps to prevent constipation and related symptoms like bloating.
 Vegetables and fruit comprise of mainly water and so contribute to your daily intake of fluid.
This can help prevent dehydration.
 Vegetables and fruit are not only tasty and refreshing, but also provide colour and texture to
meals.
 The WHO recommends that you should eat more than five portions (400 grams) of
vegetables and fruit combined per day.
 No single vegetable or fruit provides all the nutrients you need so eat variety of types and
colour every day.
 Juices (vegetables or fruit) have had their pulp removed. The pulp contains the fibre of the
produce, meaning that if you remove it, you remove all the fibre. The fibre as described earlier
helps to promote regular bowel functioning and also helps your body to absorb the sugar from
the produce more slowly, giving you more energy for longer. More than one portion of fruit
has been used to create the amount of juice you drink. This means that when you drink a
whole glass of fruit juice, you are consuming more than when you eat whole fruit. Since fruit
is a sugar, you are also consuming a high dose of sugar without the fibre to keep you feeling
full, which makes it very easy to overconsume.

Tips:

 Vegetables should be eaten every day, and not only on weekends.

 Try to include a variety of vegetables and fruit in meal plans.
 Indigenous vegetables and fruit are good sources of vitamins and minerals and should be
included where possible (See Annexure III for the Uses of Indigenous Vegetables, Fruit
and Legumes).
 Frozen and dried vegetables can be incorporated as part of a healthy eating plan.
 Include both cooked and raw vegetables and salads in meals.
 Eat a yellow vegetable (carrots, pumpkin, butternut) or a dark green vegetable (broccoli,
spinach,) at least once a day.
 Add extra vegetables to recipes such as stews, curries, stir-fries, salads, soups, sandwiches
and stews or brown rice or whole-wheat pasta dishes or to egg dishes (scrambled eggs or
omelettes). Baby spinach, tomatoes, carrots, beetroot and sundried tomatoes are merely
some of the vegetables that are easy to add to dishes. Grating vegetables into dishes can
help to “hide” it in foods and increase acceptability. Add raw vegetables such as carrots or
shredded cabbage to lunchboxes. Include a fresh fruit or fresh vegetable as a snack between
meals.
 Always wash vegetables and fruit well in clean water before preparing, cooking and eating.
 Once vegetables are cut, they need to be boiled in a little water for a short period to retain
most of the nutrients. Most vegetables can be cooked in a few minutes if it is steamed,
microwaved or stir-fried (in a little vegetable oil).
 Eat multiple portions of vegetables and fruit in one delicious go by blending it into a smoothie.
By adding a small handful of spinach, kale, cauliflower or broccoli florets or frozen peas to your
smoothie, you reap all the benefits, but will not even notice the taste.
 Veg-ify your favourite recipes by swapping some of the animal-based foods (meat, dairy and
eggs) with whole plant-based alternatives. Meat can be replaced with vegetables like
mushrooms, aubergine and baby marrow or with legumes like lentils, beans and chickpeas.
 Prepare vegetables and fruit with little (if any) added fat, sugar and salt.
 Portion sizes of vegetables can be more generous if a variety of vegetables is not available.
 Children are more likely to enjoy eating vegetables when they have eaten a variety from an
early age (i.e. from six months) and when they see their parents enjoying vegetables.
 Get children into the habit of eating raw vegetable sticks or fruit when they are hungry between
meals.
7.3 EAT DRY BEANS, PEAS, LENTILS AND SOYA REGULARLY

 Eating dry beans, peas and lentils regularly, i.e. at least four times per week, can help prevent
chronic diseases, including heart disease, high blood pressure, diabetes, cancer and
overweight, as well as improving gut health.
 Dry beans and lentils, provide a valuable and cost-effective source of protein, some vitamins,
plant-based iron and other substances that have anti-cancer properties. They are rich in
slowly digested starch and fibre, helping to control blood sugar levels.
 They are low in sodium, fat and have no cholesterol.
 They can be used instead of meat or added to meat as a meat extender.
 They can be used in many dishes, such as salads, soups and stews.
 They do not require refrigeration to be stored before being cooked.
 They help the environment as they are water-efficient and help to keep the soil fertile and
healthy.

Tips:

 Soaking beans and chickpeas overnight in plenty of water will reduce cooking time and help
to reduce bloating. Drain the soaking water and use fresh water for cooking.
 Try not to cook dry beans, peas or lentils together as each has its distinct cooking time (See
Annexure IV for the Conversion Guide for Cooking Dry Beans, Peas and Lentils).
 Dry beans, peas and lentils should be thoroughly cooked until they are tender and drained
well.
 Use a large enough pot and cover with enough water as they increase two to three times in
size.
 Add seasonings such as bay leaves, onion, garlic and/or pepper corns when cooking, but
leave salt, acidic foods and condiments, such as tomatoes, lemon juice and vinegar until after
cooking as it can harden beans. Add herbs and spices near the end of the cooking process.
 Save energy by using a wonderbag or haybox to cook dry beans, peas and lentils (See
Annexure V for How to use a Wonderbag or Haybox to Save Energy – this can also help
during loadshedding).
 Microwaving does not reduce cooking time for dry beans, peas and lentils.
 As canned foods have a higher salt (sodium) content, if you choose to use canned beans,
peas and lentils for convenience, they should be rinsed before you eat/cook with them.
 Lentils are excellent to introduce legumes into family meals as they can be easily incorporated
into any mince dish (lasagne/ bolognaise/ meatballs, etc.).
 You can download dry beans, peas and lentils recipe book from
https://www.nutritionweek.co.za/NNW2016/docs/NNW2016%20Recipe%20collection.pdf.

7.4 PLAN AND PREPARE HEALTHY HOME MEALS RATHER THAN BUYING READY-TO-
EAT FOOD MEALS/SNACKS OR EATING OUT FREQUENTLY

 Eating at home provides your family with the opportunity to eat a variety of healthy foods.
 Eating healthy home-cooked meals helps avoid being tempted by unhealthy food options in
restaurants/canteens/fast food outlets.
 It helps to save money because homemade foods, especially for breakfast or lunch is usually
much cheaper than eating at a restaurant or buying processed foods such as snacks and
ready-to-eat meals.
 It can help to save time as it can be often much faster to cook something at home especially
if meals are planned in advance (See Annexure VI for an Example of a Menu Plan).
 It enables one to use healthy ingredients and to be able to control what and how much of each
ingredient goes into a meal. Many commercially prepared foods and snacks are high in
saturated fat, salt, and/or sugar.
 By knowing what the home-cooked meal contains, it can help one to prevent food allergies
and sensitivities.
 It makes it easier to exercise portion control and to avoid overeating. Many restaurants and
fast food outlets offer portions that are much larger than necessary.
 People who eat home-cooked meals on a regular basis tend to be happier and healthier
because they consume less sugar and ultra-processed foods. Healthy home meals contain
all the right nutrients that may result in higher energy levels and better mental health.
 The mental health benefits associated with regularly eating home-cooked meals increase
considerably when home-cooked meals are shared with others. Communal meals bring
people together and gives the entire family the opportunity to talk about their day. Sharing the
joy of home cooking also preserves cultural knowledge and history as recipes are passed on
from generation to generation.
 Home-cooked meals can also benefit the environment by saving money and reducing carbon
footprint by cutting down on the packaging of processed meals.

Tips:

 Draw up a budget for food. Have an amount in mind and do your best to stick to it. Look at
past receipts as a starting point.
 Create a menu plan for the week ahead for breakfast, lunch and supper. (See Annexure VI
for an Example of a Menu Plan) Be realistic. If you only have 20 minutes to prepare a
meal, then do not choose a recipe that is complicated. This will also help to get comfortable
with the basic steps of a recipe or to prepare food
 See
http://www.adsa.org.za/Portals/14/Documents/2018/June/DietitiansDoPrevention%20FINAL.
pdf,
https://www.nutritionweek.co.za/NNW2016/docs/NNW2016%20Recipe%20collection.pdf
and http://www.heartfoundation.co.za/recipes/ for recipes that can be used).
 Use the guidelines for healthy eating and the food guide (see Annexure I) when planning
meals that are mostly plant-based, i.e. vegetables, fruit, legumes and preferably minimally
processed starchy foods
 If you have the capacity, double the amounts when preparing regularly eaten foods such as
brown rice or dry beans/peas/lentils. You can also do the same with your favourite family
recipes so that these leftovers can be eaten on the other days of the week or can be frozen or
thawed when needed (see Annexure IX for the Five Keys to Safer Food).
 Plan to use leftovers for a few breakfasts, lunches or dinners throughout the week to reduce
time spent cooking.
 Compile a shopping list as a reminder to choose healthy foods and to stick to the food budget
to avoid buying unplanned foods (See Annexure VIII for tips when shopping for groceries).
 Practice portion control when dishing up meals or packing food boxes for school or work (See
Annexure V for a practical Portion Control Guide).
 Involving children in food preparation (maybe by asking them to read the recipe out loud or
mix ingredients) is not only a fun thing to do, but also a great way to teach them healthy eating
habits.

Tips to pack a healthy breakfast/lunch:

 Plan the breakfast/lunches for the week and put a list on the refrigerator or counter.
 Most of the breakfast/lunch box should consist of unprocessed or minimally processed plant-
based foods, for instance: vegetables and/or fruit, legumes and where possible minimally
processed starchy foods.
 Follow hygienic food preparation methods. This is especially important when food will be
stored for many hours before eating (see Annexure IX for the Five Keys to Safer Food).
 Prepare the breakfast/lunches the night before and store in the fridge or freezer so it can be
safely consumed the next day.
 In summer, freeze water bottles overnight to have ice-cold water throughout the day. This
also can help to keep a breakfast/lunch box cool.
 Form a Green lunch club with colleagues and agree to bring and share whole plant-based
lunches at work. This will keep you accountable for preparing meals at home and inspire you
to play with new recipes.
 9. NATIONAL NUTRITION WEEK 2023 PARTNERS
 National and Provincial Departments of Health
 Ms Liezel Engelbrecht – Independent Consultant
 The Association for Dietetics in South Africa (ADSA)
 The Nutrition Society of South Africa (NSSA)
 Grow Great
 UNICEF

10. WEBSITES

 National Nutrition Week: www.nutritionweek.co.za

 The national Department of Health: www.health.gov.za
 The Association for Dietetics in South Africa (ADSA): www.adsa.org.za
 The Nutrition Society of South Africa: www.nutritionsociety.co.za
 Grow Great www.growgreat.co.za
 UNICEF www.unicef.org

11. MATERIALS

Material Target Focus

group
Logo All Portrayal of nutritious food options
aligned with previous years
1 x Poster Caregivers and Affordable and nutritious foods
ECDs suited for children >6 months
1 x Poster School-going Nutritious food options to support
children physical and cognitive performance
and mental health
1 x Pamphlet (6 side Z-fold) Employees and Common myths about food
employers at Portion sizes for snacks
workplaces Snack and lunchbox ideas
 Link between food and mental and
physical wellbeing.
Social media posts Various Variety of posts to be created using
logo and content from developed
materials and concept note for the
respective target audiences.
 ANNEXURE I
SOUTH AFRICAN GUIDELINES FOR HEALTHY EATING (FBDGs) FOR ADULTS AND CHILDREN
FIVE YEARS AND OLDER AND THE FOOD GUIDE

 Enjoy a variety of foods.

 Be active.
 Make starchy foods part of most meals.
 Eat plenty of vegetables and fruit every day.
 Eat dry beans, split peas, lentils and soya regularly.
 Have milk, maas or yoghurt every day.
 Fish, chicken, lean meat or eggs can be eaten daily.
 Drink lots of clean, safe water.
 Use fats sparingly. Choose vegetable oils rather than hard fats.
 Use sugar and foods and drinks high in sugar sparingly.
 Use salt and food high in salt sparingly.

This picture depicts the Food Guide. The size of the circles reflects the proportional volume that those foods should contribute
to the total daily intake.
 ANNEXURE II
PORTION CONTROL GUIDE
 ANNEXURE III

USES FOR INDIGENOUS VEGETABLES, FRUIT AND LEGUMES

VEGETABLES Common names Botanical name Culinary use/edible parts

Amaranths, hanekam, Amaranthus hybridis - Cooked leaves are eaten in stews, soups and
imbuya, isheka, isheke, sauces or mixed with maize meal or eaten with
thepe, umfino, vowa milk or eaten as side dish
- Leaves can be dried for later use
- Seeds can be used as grain

MOROGO STEW
Enough young Leaves
2 Chopped Potatoes
1 Chopped Onion
2 Chopped Tomatoes
2 Chopped Chilies
Chopped Wild Garlic

Rinse enough leaves to fill a pot. Add potatoes,

onions, and optional tomatoes, chilies (seeds
removed and chopped small) and/or the garlic
leaves. Cook over low heat with water covering
ingredients until potatoes are soft

Blackjack, gewone Bidens pilosa L. Blackjack tender leaves and young shoots are
knapsekêrel, used as a spinach
mokolonyane, mushiji, Leaves can be dried for later use
muchiz umhlabangubo,
uqadolo,
African cabbage, Cleome gynandra - The tender leaves flowers or young shoots, are
amazonde, bangala, cat’s cooked in stew or eaten as a side dish.
whiskers, cleome, iklabishi, - Leaves can be boiled for 2 hours and eaten
lerotho, murudi, oorpeultjie, immediately
rirudzu, ulude - The leaves are rather bitter, and for this reason
are cooked with other leafy vegetables such as
cowpea leaves, amaranth and black
 nightshade. To reduce the bitterness, milk is
added to the boiled leaves and the mixture left
overnight or boil the leaves briefly, discard the
water and combine them with other ingredients
in a stew
- Leaves can be dried for later use
Delele, gushe, jew’s Corchorus olitorius L. - Cooked as a spinach
mallow, thelele, wild jute, - Immature fruit is dried and grinded into a
wildejute powder to prepare sauce
- Dried leaves can be used as a thickener in
soups.
- A tea can be made from dried leaves
Amadilika, ilenjane, Portulaca oleracea -Leaves are cooked as a spinach or eaten raw
isolate, pigweed, purslane
Mix raw leaves with chopped cucumber, lettuce
and mint and sprinkle over some lemon juice and
very little oil
Ikhokhwane Alepidea longifolia Young leaves are cooked as spinach
Brandnetel, imbathi, Urtica dioica Leaves are cooked as a spinach or boiled with
stinging nettle other herbs to make a relish

NETTLE SOUP
A pot of Nettle Leaves
3 Tablespoons of Oil
4 Tablespoons Flour
4 Cups of Water
1 Chopped Onion
3 Chopped Carrots OR
1 Cup Chopped Pumpkin

Make a soup by washing as many nettle leaves

and tops that will fill a pot. Place the leaves into
the pot
and cook over low heat, for 10 minutes. Drain
and take leaves out of the pot. Place ingredients
(on left) in pot and cook over low heat for 15
 minutes. Add boiled nettle leaves in pot and salt
and pepper to taste. If too thick add more water
and cook over low heat for 5 to 10 minutes
Fat hen, imbilikicane Chenopodium album - Cook young leaves as a spinach
- Add leaves to porridge or used as a relish with
other foods.
- Leaves be dried and used later
- Young twigs can be boiled and eaten on their
own or with other foods.
- Seeds can be ground into meal and used in
bread
Indlebe-ka-tekwane, Plantago major Young leaves can be chopped and used in a
plantain salad or cooked like spinach and added to soups
and stews.
Izibu kentaba, isiwisa, Centella asiatica - The leaves are chopped, boiled and mixed with
pennywort porridge
- Leaves are boiled in water for a few minutes or
with milk until well cooked
Isihaqa, isikwa, Tulbaghia alliacea - The green parts and flowers are used as a
wild garlic spinach.
- The bulb is cooked with meat
- The leaves chopped up can be added to
cooked foods and to salads
- Use to add flavour to stews and soups - add
towards end of cooking to keep the flavour
Isihlalakuhle, iqange, wild Sisymbrium thellungii - The leaves are chopped, boiled for a few
Mustard minutes and mixed with porridge
- Boil leaves with milk until the leaves are well
cooked.
FRUIT Common names Botanical name Culinary use/edible parts
Inkanyi, marula, morula, Sclerocaryo caffra - Ripened fruit
mufula, umganu - Marula nuts
Bosappel, grysappel, Parinari curatellifolia - Ripened fruit is edible and can dried or cooked
mbulwa, mmola, mobola as porridge
mobola-plum, muvhula, - The nuts are eaten alone or mixed with
umkhuna vegetables
 - The oil is used for cooking
Mmupudu, moepel, Mimusops zeyheri Ripened fruit
mubululu, nhlantswa,
transvaal red milkwood,
umpushane
Amantulwane, mavelo, Vangueria infausta Ripened or dried fruit
mmilo, muzwilu, mpfilwa,
mothwanye, umtulwa,
umvile, umviyo, wild
medlar, wildemispel
Amatungulu, ditokolo Carissa macrocarpa Ripened fruit
noemnoem, num-num,
umbethankunzi
Amagokolo, Dovyalis caffra Ripened fruit
appelkoosdoring,
dingaan’s apricot, keiappel, Unripe fruit is used to make pickles
kei apple, motlhono,
umgokolo, umkokola, um-
qokolo, wild apricot
Klapper, monkey orange, Strychnos spinosa Ripened or dried fruit
morapa, muramba, nsala,
umhlali, umKwakwa
bitterboela, Citrullus lanatus - Ripened fruit (tsamma)
bitterwaatlemoen, karkoer, - Fruit flesh can be cooked with maize porridge
makataan, melon, t'sama, - Seeds can be dried, roasted and eaten or
tsamma, wild watermelon ground into meal/flour to make bread

LEGUMES Common names Botanical name Culinary use/edible parts

Akkerbone, cowpeas, Vigna unguiculata - Leaves are eaten as vegetable, either fresh or
dinaba, dinawa, imbumba, dried and be added to stews or soups.
isihlumaya, munawa, - Fresh beans are cooked for an hour and can be
cooked green in the pods
- Dried beans should be cooked 2 – 3 hours
- Seed oil can be used in cooking

COWPEA STEW
 4–6 Cups Young Leaves
3 Cups Water
1 Chopped Tomato
1 Chopped Chili (if liked)
¼ Teaspoon Salt

Place leaves in the sun for a day. Remove

stalks. Boil water with salt. Add leaves. Cook
covered for 30 minutes. Add tomato and chili.
Cook for another 30 minutes

Bambara groundnuts, Vigna subterranea - Immature seeds can be eaten boiled or grilled
ditloo, hlanga, indlubu, - Mature seeds can be roasted or can be grinded
marapo, nduhu, njugo, to make a meal/flour or cooked and added to
phonda, tindhluwa salads or other dishes
- Roasted ground meal can be used as a
substitute for coffee.
- Seed oil can be used in cooking
Dithlodi, mung bean Vigna radiate Used in dhal

Bean sprouts
Indlubu, jugo bean Voandzeia - Young beans can be eaten cooked or raw
subterranea - Soak older beans before cooking
- Ripe beans can be pounded into a meal/flour
and cooked with maize meal
 ANNEXURE IV

CONVERSION GUIDE AND COOKING TIMES FOR DRY BEANS, PEAS AND LENTILS

CONVERSION (Raw/cooked/tinned)

500 g (2 cups) of raw beans = ± 1 kg (4 cups) of cooked beans

410 g tin of beans = 350 g of cooked beans
500 g of cooked small white beans = 500 ml of cooked beans
500 g of cooked red speckled beans = 500 ml of cooked beans
500 g of large white beans = 600 ml of cooked beans

COOKING TIMES

Kidney beans (after soaking) 3 ½ - 4 hours

Red speckled beans or bambara groundnuts 2 ½ - 3 hours
(after soaking)
Small white canning beans (after soaking) 1 – 2 hours
Chickpeas or cowpeas (after soaking) 1 – ½ hours
Split-peas (soaking not necessary) 40 – 45 minutes
Whole lentils (soaking not necessary) 30 – 45 minutes
Red split lentils (soaking not necessary) 10 – 15 minutes
 ANNEXURE V
USE A WONDERBAG OR HAY BOX TO SAVE ELECTRICITY
A haybox or wonderbag cooks food over a long period of time, a very hot pot is places in the insulated container and
keeps hot for a long time. This heat cooks the food over a long time. It works like a slowcooker, but it does not need
to be connected to an electrical outlet. It can be used to prepare any recipe, which involves boiling, simmering, or
steaming food. It also works great to keep cooked food warm, like putting soup in a thermos.
Benefits of a haybox or wonderbag:
 Saves cooking time and energy
 Food ready is ready in the morning (e.g. porridge) or when a person comes home from work
 A dish will not burn, overcook, or dry out.

Wonderbag
The wonderbag is commercially available and can be ordered online. The manufacturer’s instruction regarding
use and care of the wonderbag should be followed.

Haybox
Examples of insulation material:
 Hay/straw
 Any other material that traps pockets of air will have insulating value: sawdust, newspaper or other
shredded paper, fur feathers, wood ash, cardboard, aluminium foil.
 Wool in the form of cast-off sweaters and blankets.
 Cotton or polyester batting taken from old pillows or quilts.
 Styrofoam or foam.

Examples of containers for the insulation (the lid must latch or otherwise secure tightly):
 Boxes: Any wooden or cardboard box big enough to hold the pot.
 Coolers
 Kitchen drawer: Must be deep and large enough to hold the pot.
 Baskets

Method:
 Fill the box up all the way with insulation to the top but do not pack it so tightly that there is no airspace.
 Make a pot-shape hollow in the insulation material. Line the hole and the top surface of the insulation with
fabric. Secure the fabric to the edges of the container. This will make it easier to lift the pot in and out of the
container and will also keep bits of insulation out of the food.
  Make or find a cushion/pillow big enough to fill all the empty space in the box from the top of the pot to the
closed lid. There should be no open space at the top of the box.

Cooking time in the wonderbag/haybox:

 The amount of cooking needed will depend on the type of food that is prepared, the length of preliminary
boiling and upon how tightly the haybox is insulated. A well-insulated haybox should hold heat for up to eight
hours.
 At least 15 minutes boiling time is needed for most dishes (rice and lentils need less time – 5 and 10 minutes
respectively).
 Less liquid can be used than normal since there is less evaporation in the haybox.
 The following cooking times in the wonderbag or haybox serve as general guidelines:
 Lentils: 1 – 2 hours
 Chickpeas: 4 – 5 hours
 Kidney beans: 5 – 6 hours
 ANNEXURE VI

MEAL EXAMPLE OF A MENU PLAN

DAY 5

DAY 7

DAY 8
DAY 2
DAY 1

DAY 6
DAY 4
DAY 3
Maize meal Mabele/sorghum Maize meal Toast, margarine Mabele/sorghum
High-fibre cereal Muesli Oats
porridge porridge porridge thinly spread porridge
Breakfast
Eggs Milk Yoghurt Milk Milk/Maas Milk/Maas Scrambled eggs Milk/Maas

Fresh fruit Fresh fruit Fresh fruit Fresh fruit Fresh fruit Fresh fruit Fresh fruit Fresh fruit

School Lentil curry Soya mince Sugar bean stew Pilchard stew Sugar bean Maas Sugar bean stew
meal Rice relish Pap Brown bread curry Pap Rice
provided Boiled butternut Samp Carrots Cabbage salad Rice Fruit Cabbage
by NSNP
Morning Spinach Beetroot Peanuts and
Ditloo/peanuts Fresh fruit Fresh fruit Fresh fruit Fresh fruit Yoghurt Fresh fruit
snack raisins

Brown Samp Brown bread

Whole wheat wrap Brown bread Brown bread Brown rolls Mashed potato
bread

Mayonnaise thinly Peanut Margarine thinly Margarine thinly Grilled chicken/

Lunch
spread butter spread spread chicken stew Left-over lentil and
Soya mince Pilchard fish, vegetable curry
Left-over chicken Boiled egg Maas/yoghurt
meat balls stewed
Beetroot salad Mixed vegetables

Tasty mince (with Pilchard Grilled beef /lamb Beans, onion, Chicken liver Maas /Mopani Lentil and
/pork chops tomato, carrots Cottage pie
mixed vegetable) kedgeree stew worms vegetable curry
stew with potato/ sweet
Supper Mashed Maize meal Maize meal Maize meal potato mash topping
Rice Samp Rice
potato porridge porridge porridge
Green Mixed Tomato slices/
Butternut Cabbage Spinach Carrots
beans vegetables relish

Daily Water Water Water Water Water Water Water Water

 ANNEXURE VII

EXAMPLE OF A MASTER SHOPPING LIST

This is a master shopping list that can be used while purchasing groceries. The list includes food items from the
different food groups to ensure preparation of meals that provides the different nutrients. Always buy vegetables and
fruit that are locally available and in season. Some of the items such as mopani worms and amadumbe are area
specific and are included on the shopping list to indicate that they form part of a healthy plan.

Vegetables and Dry beans, peas, Chicken, fish,

Starchy foods Milk Oil Other
fruit lentils, soya meat, eggs
Fortified maize Onions Beans Chicken, fresh Low-fat Sunflower/ Vinegar
meal/ mabele milk canola/olive oil
(sorghum) Carrots Lentils Chicken feet/ Salt
Wheat porridge gizzards/hearts Maas Peanut butter
Mixed herbs
Butternut Savoury soya
Breakfast cereals Ox/lamb/chicke Buttermilk Soft margarine
mince
(high fibre)/oats n livers Curry
Pumpkin
Low-fat, Peanuts/other
Split peas
Brown/whole Eggs unsweetened nuts (unsalted) Low-fat
Tomatoes
wheat/ rye bread yoghurt mayonnaise/
Pilchard/salmon/ Pumpkin/ salad dressing
Spinach/Imifino/
Rice/potato/sweet tuna Mozzarella/ sunflower seeds
morogo/pumpkin
potatoes low-fat Sugar
leaves
/amadumbe Mopani worms cottage Avocado
cheese Tea
Beetroot Lean pork/beef/
Samp/corn/
mealie lamb chops
Cabbage (remove all

Macaroni/ visible fat before

Lettuce cooking)
spaghetti

Frozen
vegetables Lean mince
(Remove all
Fresh fruit, e.g. visible fat
orange, apple, before cooking)
banana,
pineapple,
pawpaw

Any other
vegetable and
fruit that is locally
available
 ANNEXURE VIII

TIPS WHEN BUYING GROCERIES

Save money - buy smart

 Make a list of what food you already have on hand in your refrigerator, freezer, and pantry.
 Keep a list in the kitchen to write down food items that you need to buy.
 Look for store sales or specials on store pamphlets, coupons, local newspapers or online advertisements.
 Avoid shopping on an empty stomach.
 Buy only what is on the shopping list. Use a calculator to help you stick to the budget.
 If not buying in bulk, use a smaller trolley to control how much food you can actually put in.
 Look at the top and bottom of the shelf for lower cost foods.
 Buy store or “no name” brands.
 Be sure you have enough extra money and storage space to buy in bulk.
 Buy only foods that your family will use up before it gets spoiled.
 Dry products like maize meal, wheat flour, rice, pasta and frozen foods keep well for a longer period and
therefore can be bought in bulk.
 Single portion items, for instance single serving cans of fruit or yoghurt is often more expensive than buying a
large tub of yoghurt. Decant the yoghurt into reusable containers if you need to travel with it.
 Ready-to-eat cereals cost more than double the price of maize meal, oatmeal and mabele porridge.
 Alternatives such as beans or eggs are more affordable than meat, chicken and fish.
 For better value, buy vegetables and fruit when they are in season.
 Buy vegetables and fruit in bulk if you know these will be eaten before becoming spoiled. Otherwise, share the
cost and divide bulk quantities among family/friends.
 Frozen veggies can work out cheaper than the fresh produce as you can keep it in the freezer, thus minimising
waste.
 Ready-to-eat bottled baby foods are costly. Use fresh foods and vegetables that can be mashed to the right
consistency for smaller children. Meat and fish dishes can be grinded to the right texture for smaller children.

Choose healthier options when buying food

 Buy brown bread or whole-wheat brown bread rather than white bread as brown bread and whole-wheat bread
has more fibre than white bread.
 Buy porridges that you can cook, such as maize meal, oats and mabele (sorghum meal), which are healthier
options than instant cereals and will keep you fuller for longer.
 Do not buy tinned meat and processed cold meats such as polony, salami and viennas, their high sodium (salt)
and fat content makes them unhealthy. They are also expensive.
 Buy fewer prepared/ready-to-eat foods, especially muffins, cereal bars/energy bars. They are often higher in
sugar, salt and fat.
 Check the nutritional information table of the label for the fat, sugar and sodium (salt) content of foods.
 Fresh vegetables and fruit are usually a healthier choice when compared with pre-prepared or processed
foods.
 Root vegetables (like potatoes, sweet potatoes, beetroot and onions) can be bought in advance, but fresh fruit
and leafy greens should be bought weekly. Buy whole-grains (brown rice, whole wheat pasta and quinoa),
legumes (dry lentils and dry or canned beans and chickpeas) and other go-to items (like boxed nut milk and
dried dates) in bulk and keep a few frozen fruits and vegetables options (spinach, banana, berries, peas, corn)
in your freezer in case you run out of your fresh stock.
 Canned fruit and vegetables have added sugar and salt and are more expensive.
 Skim-milk powder is healthier than coffee creamers, tea whiteners or milk blends.
 Non-breastfed children can use full-cream milk from as early as 12 months. There is no need to buy infant
formulas.
 Use low-fat or fat-free cottage cheese instead of full fat cheese. Use less cheese in cooking by using a little
mustard or cayenne pepper to add flavour.
 Buy plant oils such as canola or sunflower oil and soft margarine instead of butter.
 ANNEXURE IX

5 KEYS TO SAFER FOOD

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