106
VOLUME 10 NUMBER 3 • SEPTEMBER 2013
PATIENT INFORMATION LEAFLET
SA JOURNAL OF DIABETES & VASCULAR DISEASE
‘fat-free’ products. Some fat-free foods can be very high in sugar and
total energy, so pay attention to these values if weight loss is a goal. Low-
fat products have a fat content of below or equal to 3 g per 100 g solids
or 1.5 g per 100 ml liquids. Try to choose products with less than 5%
total fat and the lowest saturated fat content.
Saturated fat:
This type of fat is the key player in raising cholesterol levels. It
is mostly found in animal fats and dairy products (as well as hard brick mar-
garines), but may also be found in some tropical plant fats such as coconut
or palm kernel oil (in coffee creamers, tea whiteners, artificial cream, ice
cream and chocolate, for example). Low saturated fat values are 1.5 g per
100 g or 0.75 g per 100 ml, and not more than 10% of total energy.
Unsaturated fat (mono- or polyunsaturated fat):
These are termed ‘good’
fats and come from plant sources such as nuts, seeds and other plant
oils. These fats may help reduce the risk of heart disease.
Trans fat:
These fats form in the process of hydrogenation, a manufactur-
ing technique that converts liquid oils into partially solid products. Trans
fats lower HDL (good) cholesterol levels. Look out for partially hydrogen-
ated fats on the ingredients list as they are the main source of trans fat.
Cut down on processed foods and commercially baked products (e.g.
biscuits, crackers, cakes), and choose products that are free of trans
fats, as indicated by values of less than 1 g per 100 g of fat/oil in the
product.
Raw, edible weight
portion. Percentage
Nutrient Reference
Value (%NRV) based
on a 2 000-calorie diet
Calories
Calories from fat
Total fat
Sodium
Potassium
Total carbohydrates
Dietary fibre
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Iron
Serving Size (gram
weight)
g
%NRV mg %NRV g
%NRV g
%NRV g
%NRV g
g
%NRV %NRV %NRV %NRV
Asparagus
5 spears
– 93 g
20 0
0
0
0
0
230 7
4
1
2
8
2
2
10
15
2
2
Bell pepper
1 medium
– 148 g
25 0
0
0
40
2
220 6
6
2
2
8
4
1
4
190 2
4
Broccolli
1 medium stalk
– 148 g
45 0
0.5 1
80
3
460 13
8
3
3
12
2
4
6
220 6
6
Carrot
1 medium – 78 g 30 0
0
0
60
3
250 7
7
2
2
8
5
1
110 10
2
2
Cauliflower
1/6 medium
head – 99 g
25 0
0
0
30
1
270 8
5
2
2
8
2
2
0
100 2
2
Celery
2 medium stalks
– 99 g
15 0
0
0
115 5
260 7
4
1
2
8
2
0
10
15
4
2
Cucumber
1/3 medium
– 99 g
10 0
0
0
0
0
140 4
2
1
1
4
1
1
4
10
2
2
Green beans
3/4 cup
cut – 83 g
20 0
0
0
0
0
200 6
5
2
3
12
2
1
4
10
4
2
Green cabbage
1/12
medium head – 84 g
25 0
0
0
20
1
190 5
5
2
2
8
3
1
0
70
4
2
Iceberg lettuce
1/6
medium head – 89 g
10 0
0
0
10
0
125 4
2
1
1
4
2
1
6
6
2
2
Leaf lettuce
1 1/2 cups
shredded – 85 g
15 0
0
0
35
1
170 5
2
1
1
4
1
1
130 6
2
2
Mushrooms
5 medium
– 84 g
20 0
0
0
15
0
300 9
3
1
1
4
0
3
0
2
0
2
Onion
1 medium –
148 g
45 0
0
0
5
0
190 5
11 4
3
12
9
1
0
20
4
4
Potato
1 medium –
148 g
110 0
0
0
0
0
620 18
26 9
2
8
1
3
0
45
2
6
Radishes
7 radishes
– 85 g
10 0
0
0
55
2
190 5
3
1
1
4
2
0
0
30
2
2
Mielies
kernels from 1
medium ear – 90 g
90 20 2.5 4
0
0
250 7
18 6
2
8
5
4
2
10
0
2
Sweet Potato
1 medium
– 130 g
100 0
0
0
70
3
440 13
23 8
4
16
7
2
120 30
4
4
Tomato
1 medium –
148 g
25 0
0
0
20
1
340 10
5
2
1
4
3
1
20
40
2
4
Table 1.
Vegetable nutrition facts (adapted from US Food and Drug Administration Vegetables nutrition facts, 1 January, 2008).
