meat, poultry, fish, eggs, dry beans & nuts
poultry, fish, eggs, dry beans & nuts
provide protein, vitamin B6,
vitamin B12, phosphorous, iron, niacin, thiamin and
EAT MORE OF
CUTS - beef, pork, veal, venison
Ground beef (mince; excluding extra lean mince), sausage, hot dogs,
viennas, bacon, polony, luncheon meats (cold meats), lamb,
fried meats, fish or poultry
ANIMAL ORGAN MEATS – liver, heart, kidneys, lungs,
turkey, duck, guinea fowl
poultry cooked in fat or oil
shellfish, molluscs, crustaceans (crayfish, lobster, crab)
seafood cooked in fat or oil
Dried Beans, dried split peas, lentils
Soya and Soya products
legumes cooked in fat or oil
Brazil nuts, cashew nuts, chestnuts, hazelnuts, macadamia
nuts, peanuts, pecan nuts, pistachio, walnut
Any nuts covered with coatings
Although this list is COMPREHENSIVE,
it is by no means COMPLETE.
FOR A RESTRICTED BUDGET
preference to fish, poultry (without skin), and legumes
(dry beans, lentils, soya and soya products, split peas),
as these are
the choices lowest
fatty fish (tuna, salmon or mackerel) two times a week
as these are rich
in omega-3 polyunsaturated fatty acids, which is protective
against heart disease.
lean meats, look for unmarbled cuts i.e. meat
not speckled with fat.
during meat preparation:
all the fat you can see.
skin from poultry.
roast, grill, stew, braise or boil these foods instead
of frying them.
a non-stick pan or a vegetable spray to fry and
to avoid adding oil.
you do fry, use vegetable or olive oil instead of
saturated fats such as lard or shortening. Stir-fry
the food rather than deep-fry.
meat on a rack when cooking so that fat can drip
seeds, and peanut butter are high in fat,
so eat them in moderation.
fish, which is water-packed; oil-packed, only adds fat.
meat prices at the butcher and the supermarkets.
that has less bones and fat. Soup bones are therefore
a bad buy. It is better to buy a packet of dried beans
less tinned meat, polony and other cold meats
and sausage, as processed meat is usually expensive,
and often contain fillings like fat, gravy, vegetables
and/or cereals in large quantities.
is cheaper than fresh “Farm Chicken”.
a bigger chicken usually yields more meat and less bone
proportionally than a smaller chicken.
price per kilogram for whole chicken and chicken portions
as there is more bone in whole chicken.
liver is one of the cheapest and
most nutritious forms of meat.
fish like pilchards
is the cheapest form of fish. Other forms of canned
fish are expensive.
fish is usually
more expensive than frozen, except at the coast
fish is usually cheaper than fish without bones. The
head and fins can be used for
However compare the price per portion
and not per kilogram.
legumes are not only good substitutes for meat,
fish, eggs or cheese, but can be used to make
foods go further (meat extenders)
is not necessary to eat meat everyday. Meat alternatives,
which are cheaper can be used as substitutes or used
to bulk up meals
cooked dried beans to stewed meat
mashed, cooked dried beans with mince or fish to
make meat loaf or fish cakes or meatballs.
beans have been processed to form textured soya
proteins that resemble meat in taste and look
and can therefore be used as meat substitutes.
soya protein products (e.g. Toppers, Knorrox and
Imana) can be used to stretch mince in bobotie,
fricadels and other meat or chicken dishes.
kilogram of dried
beans yields 33 portions, while 1 kilogram meat yields
9 portions (1 cup dried beans, raw yields ± 8 cups cooked).
Butter can be used as a sandwich filling and can be
stirred into porridge.
by the Nutrition Information Centre of
the Univ of Stellenbosch
van Zijl Drive, Clinical Building, Tygerberg 7505, Tygerberg
by Clint D.Pietersen RD(SA)