Shopping for healthy food in South Africa can be a daunting task. With an ever-growing selection of options on supermarket shelves, making informed choices often requires reading endless labels and deciphering ingredient lists. Fortunately, you don’t have to do this alone. This guide highlights some of the healthiest supermarket foods available, from staples to snacks, rated for their nutritional benefits by experts.
Bread
South African supermarkets offer a variety of healthy bread options that cater to diverse dietary needs. Look for high-fibre and wholegrain options, which provide sustained energy and essential nutrients.
- Albany Ultima Brown Bread: High in dietary fibre and fortified with vitamins and minerals, this bread supports digestion and overall health.
- Low-GI Seed Loaf: Available at major retailers, this bread is packed with seeds, offering healthy fats and slow-releasing energy.
- Sasko Low-GI Wholewheat Bread: With a rich wholewheat base, this bread helps maintain steady blood sugar levels and keeps you fuller for longer.
Milk and Dairy
Dairy products in South Africa cater to various nutritional needs, from fortified milk to high-protein yoghurts.
- Fair Cape Amasi: A probiotic-rich fermented milk drink that supports gut health while providing calcium and protein.
- Woolworths Low-Fat Milk: High in calcium and low in fat, this milk is a great choice for those monitoring their cholesterol levels.
- Parmalat Fat-Free Yoghurt: With no added sugar and a high protein content, this yoghurt is ideal for a healthy snack or breakfast addition.
Cereals
Breakfast cereals can be a tricky aisle to navigate, but these options deliver excellent nutrition without excessive sugar.
- Bokomo Weet-Bix: Made from wholegrain wheat, Weet-Bix is a high-fibre, low-sugar cereal perfect for a balanced breakfast.
- Jungle Oats: A South African staple, this wholegrain oatmeal is rich in dietary fibre and provides long-lasting energy.
- Futurelife Smart Food: Fortified with vitamins and minerals, this high-protein cereal is a versatile, nutrient-packed option.
Crackers and Snacks
For healthier snack choices, aim for minimally processed options with wholegrain bases and fewer additives.
- Provita Wholewheat Crackers: High in fibre and made with simple ingredients, these crackers are a nutritious snack.
- Simple Truth Seed Crackers: These crackers are rich in omega-3s and made with natural, wholesome ingredients.
- Safari Dried Fruit Rolls: A natural, preservative-free snack that provides a sweet treat rich in fibre.
Oils
Healthy cooking oils are essential for a balanced diet, and South Africa offers excellent options for cooking and dressings.
- Willow Creek Extra Virgin Olive Oil: Locally produced and high in antioxidants, this olive oil is perfect for cooking and salads.
- B-Well Canola Oil: Rich in omega-3s and with a neutral flavour, this oil is ideal for baking and frying.
Ready-to-Eat Meals
Convenience doesn’t have to come at the cost of nutrition. These ready-made options balance taste and health.
- Woolworths Low-GI Meals: These meals are crafted with wholegrains and vegetables, ensuring a balanced, nutrient-rich choice.
- PnP Roast Vegetable Soup: A hearty option made with fresh vegetables and no artificial additives.
- Freezer Foods Chicken & Quinoa Bowl: High in protein and fibre, this meal is an excellent choice for a quick and healthy dinner.
Cheese
Cheese can be a great source of protein and calcium when chosen carefully.
- Simonsberg Cottage Cheese: Low in fat and high in protein, this cheese is a versatile and healthy addition to meals.
- Woolworths Reduced-Fat Cheddar: Offering the classic cheddar taste with reduced calories and fat.
- Laughing Cow Light Cheese Wedges: A convenient portion-controlled option with a creamy texture.
Sweet Treats
For those with a sweet tooth, healthier dessert options are becoming increasingly available.
- Frusli Granola Bars: Packed with nuts and oats, these bars are naturally sweetened and provide sustained energy.
- Woolworths Frozen Yoghurt Pops: With a low sugar content, these treats are perfect for a guilt-free dessert.
- Pieman’s Apple Crumble Snack: Made with natural fruit and wholegrain pastry, this treat is a healthier take on a classic dessert.
Pantry Staples
Your pantry essentials can make a significant impact on your overall diet. Choose staples with minimal processing and maximum nutrition.
- All Gold Tomato Paste: Made from 100% tomatoes with no added sugar or salt, this paste is versatile and nutritious.
- Tastic Brown Rice: A wholegrain option that is rich in fibre and perfect for a variety of dishes.
- Spekko Basmati Rice: With a low glycaemic index, basmati rice is a healthier alternative to regular white rice.
Beverages
Stay hydrated with these healthy drink options that pack in flavour without added sugars.
- Rooibos Tea: A caffeine-free herbal tea rich in antioxidants and proudly South African.
- Woolworths 100% Cold-Pressed Juices: These juices retain natural nutrients without added sugars or preservatives.
- Buchu Herbal Water: Infused with natural herbs, this refreshing drink has potential health benefits like reducing inflammation.
Shopping for healthy foods doesn’t have to be overwhelming. With this guide in hand, you can confidently navigate South African supermarkets, choosing products that not only taste great but also support your overall health. Whether you’re stocking up on pantry staples or searching for on-the-go snacks, there are plenty of nutritious options to explore.
