Starches
Bread/rolls – brown/whole wheat/seeded/rye
Pita – brown/whole wheat
Whole wheat crackers
Oats (plain)
Oat bran
Any high fibre cereal
Whole wheat pasta
Brown/wild rice
Barley
Potato & sweet potato
Flour – brown/rye/soya/nutty wheat
Digestive bran

Fats & spreads
Unsaturated vegetable oils - sunflower, canola,
olive, avocado, grapeseed & nut
Soft-tub margarine
Avocado pears
Peanut butter
Reduced oil/Lite mayonnaise
Low oil dressings
Non-stick cooking spray

Meat & meat alternatives
Fish – salmon/snoek/tuna/yellowtail/trout/mackerel/
Sardines/pilchards/herring
Lean/extra lean cuts of beef/pork/lamb
Ostrich/venison (mince, kebabs & steaks)
Skinless chicken/turkey (pieces, fillet & mince)
Legumes - dried beans, peas, chickpeas, peanuts & lentils

Dairy
Low fat/fat-free/skim milk/milk powder
Low fat evaporated milk
Low fat buttermilk 
Low fat maas
Low fat/fat-free cottage cheese
Low fat cheese spread
Low fat/reduced fat hard cheese (e.g. mozzarella & ricotta)
Low fat/fat-free yoghurt

Fruits
Any fresh/frozen/dried options

Vegetables
Any fresh/frozen options

Snacks
Homemade air-popped popcorn
Unsalted nuts 
Seeds

*Look out for products with the Heart Mark
logo (see below) as they are a healthier choice
 in a specific food category: