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HealthyFoodcatalogue

Vitality Healthstyle (Pty) Ltd. registration number:1999/007736/07, trading as Discovery Vitality. An authorised financial services provider

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Discover healthy living!Discovery Vitality brings you the HealthyFood benefit to help you make healthier food choices when shopping at Woolworths. The selection criteria for the list of HealthyFood in this catalogue were compiled by a team of nutrition and health experts, and currently include the latest dietary guidelines. These guidelines, which include the most recent scientific evidence, help to address high risk dietary practices that are associated with chronic lifestyle related diseases such as high blood pressure, high cholesterol and diabetes.

In addition to the quality of food, the quantity of food also plays a significant role in terms of your health. Portion sizes have increased significantly over the past twenty years - from food packaging to dinner plates in restaurants. Calorie reduction on its own can only go so far - living a healthy lifestyle depends on combining smart eating with burning off excess calories – and getting the right amount of physical exercise, on a regular basis is just as important.

Haven’t activated your HealthyLiving benefit yet? Choose from three easy ways to activate

Visit the mobi site www.vitalityhealthyliving.mobi

on your cellphone

Visit www.discovery.co.za

go to Vitality and click on Improve your health >

HealthyLiving

OR

OR

Use your smartphone to scan this QR code


How to use this catalogue Use this catalogue as your guide to make HealthyFood choices when shopping at Woolworths and for useful, healthy recipes. Certain products in Woolworths stores have not been added to the product list, although they may be considered healthy depending on your overall diet. These foods may have a place in a healthy eating and exercise plan and you may continue to include some of these foods in your diet, unless advised not to by a registered nutrition expert. The products selected represent the best choices within each food group and, when eaten in the recommended quantities, will all form part of a healthy balanced diet. The HealthyFood benefit is made up of hundreds of products that are divided into seven main product categories:

Vegetables 5

Fruit 16

Carbohydrate foods 24

Protein foods 27

Dairy 35

Lentils and legumes 37

Oils, nuts, seeds and spreads 39


More informationProducts listed in this catalogue are subject to seasonal and supplier availability and may only be available at certain Woolworths stores. The information in this catalogue is based on clinically sound principles and up-to-date, internationally accepted dietary guidelines. No collaborations were formed with suppliers or manufacturers and items were chosen on the evidence-based criteria, independently of the brand they represent. Any person using information in this catalogue does so at his or her own risk and waives any right to action against the Discovery Group of companies (“Discovery”) or Woolworths. Such a person indemnifies Discovery, Woolworths, their employees, agents, subcontractors and suppliers against

any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of or reliance on such information or from any other cause whatsoever suffered either by the person or by any third party.

The product selection process is constantly under review, and we amend the product list according to advancements research, clinical practice and industry.

Recipes* Recipes in this catalogue were provided by TASTE

magazine/www.tastemag.co.za Photographs were sourced from Shutterstock and TASTE magazine.

Important points to remember when using this catalogue

With the HealthyFood benefit, you can get up to 25% cash back by making healthy choices when buying food from Woolworths. This benefit makes healthy eating more affordable and makes it easier to identify healthy choices when you shop. To qualify for HealthyFood cash back at Woolworths, you have to be a Discovery Health member on one of the following plans: Executive, Classic Comprehensive, Classic Delta Comprehensive, Classic Priority, Classic Saver and Classic Delta Saver.

You automatically qualify for cash back of up to 10% on HealthyFood once you activate the benefit. To increase your cash back to up to 25%, complete the Vitality Health Review every 12 months.

You need a Woolworths card to activate your Vitality HealthyFood benefit. You can activate the Vitality HealthyFood benefit when you log into www.discovery.co.za. Complete the Vitality Health Review and you can get up to 25% cash back on HealthyFood items at Woolworths. Remember to swipe your Woolworths card at the till before the cashier rings up your purchases.

You will earn 20 Vitality points for every HealthyFood item in your trolley. We will deduct five Vitality points for less desirable items in your trolley. The least amount of points you can earn is zero. You can never have a negative points value.

Look out for the Vitality HealthyFood stamp on shelf labels in-store to identify HealthyFood items at Woolworths.


Vegetables

Vegetables and herbs

Vegetables are a good source of vitamins, minerals, fibre and phytonutrients and help to promote good health and prevent disease. International dietary guidelines recommend that you eat plenty of vegetables and fruit every day. All whole fresh, frozen and dried vegetables and herbs, as well as all unseasoned, raw, chopped and sliced vegetables and herbs are included in the HealthyFood benefit. Fresh, frozen and dried vegetables and herbs with added spices, seasoning, flavouring, fat, oil or sauces are excluded from the HealthyFood benefit.


Moroccan carrot salad

Serves: 8 Prep time: 15 minutes

Ingredients8 carrots, peeled and sliced julienne 8 radishes, quartered 1 red onion, cut into wedges 75 g pomegranate rubies 40 g sunflower seeds, toasted, for sprinkling For the dressing, whisk: 1 clove garlic, chopped 1 t paprika 1/2 t ground cumin 1/2 t cayenne pepper 1/2 t ground cinnamon 1 lemon, juiced 1 orange, juiced 2 T white wine vinegar 1/2 cup olive oil 1 t chives, chopped

1 t parsley, chopped

Cooking InstructionsArrange the salad ingredients on a serving platter, sprinkle with the sunflower seeds and drizzle over the dressing.

Recipes from TASTE magazine

http://www.tastemag.co.za



Vegetables

Dried VegetablesDried Exotic MushroomsDried Porcini / ShitakeDried Porcini Dried Shiitake MushroomsDried Sweet PeppersDried TomatoesSundried Tomatoes

Fresh Vegetables3 Colour PeppersAngelina TomatoesAromatic Secret GardenArtichokesAsian Mix saladAsparagus Mini Pack Asparagus Spears Asparagus Tips Asparges PotatoBaby BeetrootBaby BrinjalsBaby Butter Lettuce HeadBaby Button MushroomsBaby CabbageBaby Carrots Baby CauliflowerBaby CornBaby Corn, MangetoutBaby Corn, Sugar Snap Peas

Baby FennelBaby Gem LettuceBaby Gem SquashBaby Leeks Baby MarrowsBaby Onions Baby Pak ChoiBaby ParsnipBaby PotatoBaby Rainbow CarrotsBaby Roast Leeks Baby Roasting VegetablesBaby RocketBaby Roma TomatoesBaby Salad LeavesBaby Salad Onions Baby Savoy CabbageBaby SpinachBaby TurnipsBean MedleyBeansBeetrootBella TomatoesBeuregard PotatoBox TomatoBrinjalsBroad Beans BroccoliBroccoli Cress


Vegetables

Broccoli Florets Broccoli, Courgette, Butternut, PotatoBrown MushroomsBrussel Sprouts Butter LettuceButter, Rocket and BasilButternutsButternut BatonsButter LettuceButternut, Cauliflower, Courgette Butternut, Pumpkin, Sweet Potato CabbageCarrot Battons CarrotsCarrot Strip PackCarrots and Runner BeansCauliflowerCauliflower and Broccoli FloretsCauliflower Florets Cauliflower, Broccoli, CarrotCavalo Nero Spinach CeleriacCeleryCelery and Carrot FingersCelery Fingers Chantenay Carrots Charlotte PotatoChefs Carrots Chefs Selection Mushrooms

Cherry TomatoesChicoryChilliesChinese Stir Fry Chunky SkewersChunky VegetablesCipollini OnionsColeslawCorn On The CobCos LettuceCourgetteCrimson SaladCrinkle Cut Butternut Crisp and Crunchy Stir FryCrisp Bowl SaladCrisp LettuceCrisp SaladCrudite PackCrunchy Sprout MixCrunchy StirfryCrushed GarlicCucumberDiced Butternut Diced OnionsDiced Peas, Carrot, Corn, BroccoliDiced Pumpkin Diced Sweet Potato Double BeansEdamame Beans


Vegetables

Edible FlowersEnglish CucumberEssential ButternutEssential CarrotsEveryday PotatoExotic BrinjalExotic Mix TomatoesExotic Mushroom MixExotic Tomato SelectionExtra Fine BeansExtra Large CabbageExtra Large LeeksFarmers SelectionFennelFine BeansFine Julienne StirfryFlower BowlFlowering ChivesFresh Green GarlicFresh Porcini Fruity SlawGarden Pea MedleyGarden SaladGarlicGarlic ClovesGarnish SproutsGem HalvesGem SquashGiant Garlic

GingerGolden EnokiGreen BeansGreen Butter LettuceGreen Pepper Green SaladGreen SalanovaHalloween PumpkinHand Shelled PeasHerb SaladHerb Secret Garden SaladHite OnionsHot Birds Eye ChilliesHot Green Finger ChilliesHouse SaladIceberg LettuceIndian CalabashIndian OkraIsraeli TomatoesItalian SaladItalian Secret GardenJulienne BeetrootJulienne Carrots Julienne Marrow, Beans, CarrotJulienne Stir FryKing Oyster Mushrooms Lady Rosetta PotatoLambs Lettuce, Butter Lettuce, WatercressLeeks


Vegetables

Madumbi PotatoMangetouteMarrowsMashing PotatoMeadow MixMediteranean CucumberMediteranean PotatoMediteranean Vine TomatoesMediteranean Baby PotatoMediteranean MixMicro Leaf SaladMicro Spring OnionsMicroherb Microleaf RocketMini CucumbersMini RadishMini Rosa Tomatoes Mini San Marzano TomatoesMiniature Potatoes Pick N MixMixed Baby LeafMixed ChilliesMixed Marrows Mixed MushroomsMixed Pepper Batton Mixed PeppersMixed SaladMixed VegetablesMung Bean SproutsMushroom

Mushroom SteaksMustard CressOkra BhindiOnion SproutsOnionsOrange Flesh PotatoOrganic All Shapes and Sizes MarrowsOrganic AsparagusOrganic Asparagus Tips Organic Baby CabbageOrganic Baby CornOrganic Baby LeafOrganic Baby LeavesOrganic Baby Plum Tomatoes Organic Baby PotatoOrganic Baby Roma TomatoesOrganic ButternutOrganic CarrotsOrganic Carrots All Shapes and Sizes Organic Celery FingersOrganic CourgettesOrganic Crisp LettuceOrganic Diced Butternut Organic Fine BeansOrganic Garden SaladOrganic Gem Squash Organic Green BeansOrganic Green PeppersOrganic Madumbis


Vegetables

Organic Medium CucumberOrganic Mixed Marrow Organic Mixed PeppersOrganic Mixed SaladOrganic Onions Organic Peeled Baby Onions Organic Peeled Onions Organic PotatoOrganic Red Onions Organic RocketOrganic Salad Selection Organic Seasonal Roasting VegetablesOrganic Slicing TomatoesOrganic Spring OnionsOrganic Sweet PeppersOrganic Sweet PotatoOrganic SweetcornOrganic Sweetcorn CobletsOrganic Swiss Chard SpinachOrganic Tenderstem BroccoliOrganic Tomato Organic Young Gem SquashOyster Mushrooms Pak Choi HeadPakchoiParisienne Carrots Parsnips PeasPeashoot, Spinach, Watercrest

PeashootsPeeled GarlicPeeled OnionsPeppers GreenPeppers SweetPetit Pois Piccolo Star PotatoPick n Mix AsparagusPick n Mix BeetrootPick n Mix Chefs CarrotsPick n Mix Mange Tout Pick n Mix Red OnionsPick n Mix SugarsnapsPick n Mix Sweet Potato, MarrowPick n Mix Tsb, Carrot, PotatoPimentosPink Fir PotatoPok ChoyPortebelliniPotatoPotato, Carrot Potjie MixPurple Haze CarrotsQuarter PumpkinRadish Rainbow SaladRainbow Stir FryRatatouille MixRaw ButternutReady To Wok Sprouts


Vegetables

Red ChilliRed OnionRed PeppersRed TomatoRed Salad OnionsRed Skin PotatoRed Spring OnionsRoasted PeppersRoasting VegetablesRoasting Vegetables With Skin On With HerbsRock Chives/Purple CressRocketRoma Tomatoes VirginRoot Vegetable Microleaf BowlRosa Bowl SaladRosa Snack PackRosa TomatoRosalini TomatoesRoseval PotatoRTC Baby PotatoRTC Spinach Runner BeansSalad SproutsSalanova HeadSeasonal VegetablesSerenade ChilliesShallotsShelled PeasShiitake Mushroom

ShimejiSlaw Salad BowlSliced Green BeansSliced Red OnionsSliced Serenade ChilliesSliced White MushroomsSlicing TomatoSmall CelerySmall Salad TomatoesSofrito MixSpicy SproutsSpinachSpinach Tatsoi PakSpinach, Rocket, WatercressSprout Salad SproutsStir FryString OnionsStriped Brinjal Sugar SnapsSummer Vegetable MixSunshine StirfrySweet and Crunchy Mixed VegetablesSweet and Tangy SaladSweet PepperSweet PotatoSweet Salad BagSweet Crunchy VeggiesSweetcorn


Vegetables

Sweetcorn and Sweet Potato MixSweetcorn CobsSweetcorn Mini CobsSweetcorn Peas and Baby MarrowSwiss Chard Spinach TatsoiTenderstem and AsparagusTenderstem and Fine BeansTenderstem BroccoliTenderstem Broccoli Tips Tenderstem FloretThai ChilliesTomatoTricolore PeppersTrio LettuceTruss TomatoesTurnipsTurnips Roast BabyVegetables For SoupVegetables With Herbs Vine TomatoesVirgin Butter and Crisp LettuceVirgin Rosa and CucumberVirgin Spinach and RocketVision SweetcornWashed Spring OnionsWaterblommetjies WatercressWhite Mushrooms

White OnionWhite Salad OnionsWhite Spring OnionsWhite Sweet PotatoWhole ButternutWhole GingerWild RocketYellow Patty Pans Yellow PeppersYoung and Tender VeggiesYoung Spinach ZucchiniZucchini Flowers

Frozen VegetablesBaby CarrotsBaby Green Beans Chunky Vegetable SelectionEssential SweetcornGarden PeasMixed Vegetables DicedPeas, Carrot, Corn Peas and CornPetits PoisSweetcorn


Vegetables

Dried HerbsDried HerbsBasilBay LeavesBouquet GarniChilli FlakesChivesClovesCoriander Curry LeavesDill French TarragonGinger FlakesGreen CardamomItalian HerbsMarjoram OrganicMixed HerbsOreganoParsleyRosemaryRosemary / SageSageSnipped ChivesTarragonThyme

Fresh HerbsBasilBayleaf Chefs HerbsChives Coriander DillExotic HerbFennelGarlic ChivesHerb MultipackItalian Herb MixItalian Parsley Lemon Grass Micro HerbsMintMint Trio BulkOreganoOrganic HerbsParsley Roasting Herb MixRocketRosemarySageThymeVirgin HerbWheat GrassWild Rocket


Vegetables

Potted HerbsBasil Potted Brinjal PottedChillies PottedChives PottedComp PottedCoriander PottedEdible Flowers PottedMint PottedParsley PottedRosemary PottedThyme Potted


Fruit

Fruit is a good source of vitamins, minerals, fibre and phytonutrients and helps to promote good health and prevent disease. International dietary guidelines recommend that you eat plenty of vegetables and fruit every day. All whole fresh and certain frozen, canned and dried fruit and plain, raw, cut or sliced fresh fruit is included in the HealthyFood benefit provided that it does not have any added sugar, flavouring or other ingredients included.


Cucumber and apple slushServes: 2 Prep time: 10 minutes

Ingredients½ cucumber 2 green apples mint, to garnish squeeze of lime juice

Cooking InstructionsCut the cucumber into chunks. Core the apples and cut into cubes.

Blend the cucumber and apple with ice until well mixed.

Serve in chilled glasses garnished with mint and a squeeze of lime juice.





Fruit

Dried FruitApricots - LocalBanana Long SoftBlue BerriesBreakfast MixBulk MangoChoice Medium RaisinsChoice Medium SultanasCling Peach ChunksCling PeachesCranberriesCranberry and PearCrimsonDried CranberriesDried Fruit MixDried Fruit StripsDried MangoDried PearsDry Fruit MixFigsMango Apple and GuavaMango ChunksMango FlakesMango Fruit FlakesMango RollMango StripsMango Sulphur Dioxide FreeMini Mango RollsMixed FruitMixed Fruit Rolls - No Added SugarOrchard Mix

Organic Mango ChunksOrganic Mango NePeachesPeaches and NectarinesPear Roll - No Sugar AddedPineapple ChunksPink Lady WedgesPitted DatesPitted PrunesPrunesRaisinsRoyal ApricotsSeasonal Fruit StripTropical Fruit StripsTurkish Apricots

Rehydrated FruitAssorted / Mixed FruitBaby FigsBaby Fruit TrioBaby PearsBulk Baby ApricotsColour Burst Nectarines Fruit Feast QuattroMango Med Mix Mediterranean QuattroNectarinesPeach TrioPeaches PearsSnack Apricots


Fruit

Soft Eating Pine Soft Fruit SelectionSoft Fruit TrioTropical Mix Turkish Apricots Turkish FigsFresh Fruit Abate Fetel PearAdams FigsApple and Grape TubApricotAsian PearAvocado Avocado and LemonBananasBlack FigsBlackberriesBlack GrapesBlueberriesBlushed PearBulk Citrus TrioBulk Classic Fruit SaladBulk Crisp WatermelonBulk Imported Mango / Pineapple WedgesBulk Imported Mango / Sweet CitrusBulk Imported WatermelonBulk Infused PineappleBulk Juicy Fruit SaladBulk Mango ChunksBulk Orange MelonBulk Pineapple and Papaya

Bulk PomegranateBulk Seasonal Fruit SaladBulk Sun Kissed MangoBulk Sunripe PineappleBulk Sunshine TrioBulk Sweet CitrusBulk Sweet Mango SaladCherriesCitrusCitrus TrioClassic Fruit SaladClassic SnackpotClassic TubClemengoldClemengold and PineappleClementinesCling Peach & Flavourburst PlumCling PeachesCoconutCoconut Half CutCoconut, Mango, PineappleCripps Pink AppleCrisp Melon TrioCrisp WatermelonCrunchy Brown PearDatesDessert PeachesDonut Dessert PeachesDragon FruitEasy PeelerFlavourburst Blackberries


Fruit

Flavourburst Dessert PeachesFlavourburst MangosFlavourburst NectarinesFlavourburst White NectarinesFlavourburst Yellow NectarinesFestive Fruit SaladFigFig Melon and KiwiFlavourburst BlueberriesFlavourburst Raspberries Forelle PearFresh CoconutFresh Forest FruitFresh Fruit TrioFruit Cocktail TubFruit Collection TubFuji Apple Gala AppleGolden AppleGolden Delicious AppleGolden PineappleGooseberries GranadillaGranny Smith AppleGrape Snack PackGrapefruitGrapesGrapes Black Grapes HelenaGrapple Apple Green Apple

GuavaHalf Sweet MelonHalf WatermelonHoneycrunch AppleJuicy Fruit ComboJuicy Fruit SaladJuicy Fruit TrioJuicy Packham PearJuicy Tree Fruit DuoKanzi String AppleKiku AppleKiwi FruitKiwi, Guava, PomegranateLemonsLimesLimited Edition Black GrapesLimited Edition MangoesLitchis Mandarins MangoMango and BerryMango and Melon MixMango and Pineapple DuoMango ChunksMango MixMango Snack TubMango SnackpotMango / Sweet CitrusMango Wedges Fruit TubMango, Kiwi and PomegranateMango, Melon and Pineapple


Fruit

Mango, Pineapple, Grape ChunksMango, Strawberry, Grape, Apple ChunksMedley of Fruit TubMelonMelon MedleyMelon Pineapple DuoMelon Trio FeastMinneolaMixed BerryNaartjieNectacotNectagoldNectarineOrange Melon CutsOrange Melon TubOrange Wedge BagOrangesOrganic ApricotsOrganic AvocadoOrganic BananasOrganic Blackberries Organic Blueberries Organic Cherries Organic CoconutOrganic DatesOrganic Flavourking PlumsOrganic Forelle PearOrganic GrapeOrganic GrapefruitOrganic Green AppleOrganic Half Sweet Melon

Organic Half WatermelonOrganic LemonsOrganic Mango Organic Minneola Organic NectacotsOrganic Nectarine Organic Oranges Organic PassionfruitOrganic PearOrganic PineappleOrganic Pink Lady AppleOrganic PlumsOrganic Red AppleOrganic Soft Citrus Organic Yellow Cling PeachesOz Peach PapayaPapaya and LimePapaya Half CutPapaya, Apple, Grape, StrawberryPassion Fruit TubPassion Pineapple and MangoPassionfruitPaw PawPearPersimmonsPineapplePineapple and Mango ChunksPineapple and Watermelon DuoPineapple ChunksPineapple Half Cut


Fruit

Pineapple Papaya SnackpotPineapple TubPineapple WedgesPineapple, Apple, Strawberry, GrapePineapple, Melon, Mango WedgesPink Lady ApplePink Seedless GrapesPlumPomegranate Pomegranate RubiesPomegranates DuoPrickly Pear PruneQueen PineappleRainbow MelonRaspberriesRaspberry Snack PackRed ApplesRed GrapesRed Seedless Grapes RedcurrantsRonde De BordeauxRoyal Gala AppleSabrosa Strawberry SatsumaSeasonal Berry MixSeasonal Fruit SaladSeasonal Fruit TubSeasonal SelectionSeasonal SnackpotSeeded Red Grapes

Seedless LemonsSeedless MandarinSeedless Tri-PunnSeedless WatermelonSkinless Half WatermelonSkinless Large WatermelonSkinless Medium WatermelonStar RubygrapefruitStarking AppleStonefruitStonefruit MedleyStrawberriesStrawberry and PapayaStrawberry and Papaya FeastStrawberry and Pineapple TrioStrawberry MixSummer Classic SaladSummer Fruit FeastSummer Fruit MixSummer SelectionSummer SnackpotSun Kissed MangoSundowner AppleSunripe PineappleSunripe SnackpotSunshine MixSuntinaSuper Sweet ApricotsSuper Sweet Golden PineSuper Sweet Oranges Super Sweet Mango


Fruit

Super Sweet Mixed GrapesSuper Sweet PlumsSuper Sweet Sabrosa StrawberriesSweet Berry MixSweet Fruit CocktailSweet Fruit SticksSweet GrapefruitSweet Little Red ApplesSweet Mango SaladSweet Mango TubSweet MelonSweet Orange MelonTop Red AppleTree Ripened MangoTropical Medley MixTropical SaladTropical SelectionTropical Snack PotTropical Wedge TrioTropical WedgesWatermelonWatermelon CutsWatermelon FeastWatermelon / PineappleWatermelon TubWhite Seeded GrapesWinter CocktailWinter Cocktail TubWinter Seasonal SurpriseWinter Tropical SelectionYellow Cling Peaches

Frozen FruitAvocadoIQF BlueberriesIQF MangoRaspberriesSummer Berries

Canned FruitKoo Sliced Apples


Carbohydrate foods

The carbohydrates found in unrefined wholegrains such as oats, wholegrain breads, porridge and brown wild rice provide a steady supply of glucose to the body throughout the day. Including these foods helps improve your energy levels and ability to perform everyday tasks. These foods also have essential vitamins, phytonutirents, minerals and fibre that give you energy. Local and international dietary guidelines recommend choosing wholegrain and high fibre foods. At least half of the grains you eat should be wholegrains and preference should be given to high fibre foods.


Wild-rice salad on grilled brown mushrooms

Serves: 4 Prep time: 10 minutes Cooking time: 15 minutes

Ingredients400 g wild brown rice 3 T olive oil 4 large brown mushrooms 100 g organic almonds, ovenroasted 250 g dried apricots dried figs and raisins, chopped 2 T chopped parsley 2 spring onions, chopped

Cooking InstructionsPour the rice into a saucepan and submerge in water.

Simmer for 20 minutes, or until the rice is soft. Drain.

Heat 1 T of the oil in a frying pan, add the mushrooms and fry until cooked through. Set aside.

Saute the almonds, apricots, figs and dates in the remaining oil.

Add the cooked rice, chopped parsley, spring onion and pomegranate rubies to the pan and warm through.

Place a cooked mushroom on each plate and top each with spoonfuls of the warm rice salad.

Season to taste and serve.





Carbohydrate foods

Bread2 Large Seeded RollsDigest Plus Brown BreadDigest Plus Wholewheat BreadLow GI Seed LoafLow GI Soya LinseedMultiseed RollsMultiseed RyeRye and Wheat BreadSoya Linseed BreadTante Anna Wholewheat BreadWheat and Rye Rolls

CrackersCrackerbread RyeOat and Sesame Rice CakeOrganic Plain Rice CakeRyvita Original NewRyvita Sesame New

CerealsKellogg’s All Bran FlakesLow GI Fruit and Nut MuesliWeetbix Weetbix Salt and Sugar Free

Other starchy foodsLion Samp and BeansWholewheat Couscous

PorridgeInstant Oats Plain 10 SachetsInstant OatsJungle Oat BranJungle OatsJungle Oats InstantJungle Oat-So-Easy OriginalOrganic Instant OatsOrganic Rolled OatsOrganic Wholegrain OatsQuick Cooking OatsRolled OatsWhole Rolled Oats

RiceTastic Brown Wild RiceTastic Nature’s Brown Rice

Wholegrains Bulgur WheatPearl Barley PopcornQuinoaSnowflake Digestive Bran Wheat Crushed

Wholewheat pasta and noodlesOrganic Wholewheat LinguiniOrganic Wholewheat PenneOrganic Wholewheat Spaghetti


Protein foods Protein-rich foods are an important part of a healthy diet. Skinless chicken, ostrich, fish and eggs are examples of protein-rich foods that can be eaten regularly as part of a healthy, balanced diet. To reduce your risk of excessive intake of saturated fat, cholesterol and kilojoules, give preference to healthier protein options such as fish, lean chicken and turkey (skinless) and ostrich.


Quick and easy salmon


Ingredients2 tomatoes, sliced 1 avocado, sliced 1 handful coriander, roughly chopped 1/2 red onion, finely sliced 1 red chilli, finely sliced Lemon juice 2 x 200 g salmon fillets 2 T olive oil

Cooking InstructionsSlice the tomatoes and avocado into cubes. Wash and roughly chop the coriander. Finely slice the red onion and fresh red chilli. Mix to make a salsa. Season and add a squeeze of lemon juice.

Rub the salmon fillets with olive oil and sear in a hot pan for 2 to 3 minutes on each side.

Plate and spoon over the salsa.





Protein foods Chicken, skinlessAll skinless, fresh and frozen chicken and chicken mince that is unseasoned and unflavoured is included in the HealthyFood benefit. Chicken in sauces, batter, crumbs, or in pre-prepared meals, salted and processed chicken products are excluded from the HealthyFood benefit.

Breast FilletsChicken MinceDrumsticks and ThighsFree Range Breast FilletsFree Range Breast StripsFree Range Breasts

Free Range Drumstick and ThighFree Range Mini Breast FilletsFree Range Thigh FilletsFree Range ThighsMini Breast FilletsThigh Fillets


Protein foods

Eggs are a good source of protein and other nutrients. All whole, uncooked eggs are included in the HealthyFood benefit.

Eggs

Free Range Duck EggsFree Range Jumbo EggsFree Range Large EggsFree Range Liquid Whole EggFree Range Mixed Eggs

Free Range Omega EggsFree Range Organic EggsFree Range Whole AlbuminFree Range Extra Large EggsIndigenous Eggs


Protein foods Fish

All unseasoned, unflavoured, whole or filleted, fresh and frozen fish is included in the HealthyFood benefit. All fish in sauces, crumbs, batter, or pre-prepared meals as well as flavoured, salted, curried, pickled and processed fish products are excluded.

Certain canned fish also qualifies as HealthyFood.

Fresh FishAlaskan Salmon Angelfish FilletAngelfish SmokedAngelfish WholeBaby SolesButterfish Fillets Butterfish SteakCape Salmon FilletCape Salmon SideCape Salmon WholeDorado FilletDorado Fillet DressedDorado SideEast Coast Sole DressedEast Coast Sole FilletsElf WholeGurnard FilletsGurnard WholeHake FilletsHaddock FilletHottentot WholeJacopever Fillets

Jacopever WholeJohn Dory FilletsJohn Dory WholeJust Add Norwegian Salmon DicedKabeljou FilletsKabeljou SideKabeljou WholeKingklip AnglaiseKingklip DressedKingklip Fillet Kingklip Port Kingklip SideKingklip SteaksKingklip WholeKippers SmokedKob Fillets FarmedLongfin Tuna SteaksMackerel Fillet Lightly SmokedMackerel FilletsMackerel Plain Smoked Mackerel SmokedMackerel WholeMackerel Whole Smoked


Protein foods Monk Fish FilletsMonk TailsNorwegian Salmon Cold Smoked Norwegian Salmon DicedNorwegian Salmon Fillet Norwegian Salmon Half SideNorwegian Salmon Hot Smoked FlakesNorwegian Salmon Hot Smoked SlicedNorwegian Salmon Lightly Smoked Side Norwegian Salmon Portions Norwegian Salmon Ribbons Norwegian Salmon RoastNorwegian Salmon WholeOrkney Salmon Rainbow Trout FilletReds FilletsRed SnapperRed Snapper FilletsSalmon FilletsSalmon FlakedSalmon Hot SmokedSalmon KebabsSalmon Portions SardinesSardines SmokedScottish SalmonScottish Salmon FilletsScottish Salmon RibbonsScottish Salmon WholeSilvers Whole

Sole ColbertSnoek FilletsSnoek FlekkedSnoek Lightly SmokedSnoek SmokedSnoek WholeTrout Cold Smoked Trout FilletTrout Fillet SmokedTrout Ribbons Trout Hot SmokedTrout Lightly Smoked SideTrout PortionsTrout SmokedTrout Smoked WholeTrout Thick Cut SmokedTrout Virgin SmokedTrout WholeTuna Cold SmokedTuna Loin Fillet DressedTuna Portions White Stumpnose WholeWhite Stumpnose FilletsWhole StumpnoseYellowtail Fillet Yellowtail Side FarmedYellowtail WholeYellowtail Wild Catch


Protein foods

Frozen FishButterfishCape White SteaksDorado PortionsFAS Hake FilletsHake Fillet SkinlessHake MedallionsHaddock PortionsSalmon Portions Smoked Haddock FilletTrout Bulk Trout Portions

Canned FishBrisling sardines in Canola Oil Glenryck Tomato PilchardsHerring In Spicy Tomato SauceMackerel In Tomato SaucePilchards In Chilli Pilchards In Hot ChilliPilchards In Tomtato Pink Salmon Portuguese Sardines In Tomato SauceSalmon Pouch BrineSalmon Skinless BonelessSild SardinesSkinless Boneless SalmonTrout SmokedTuna Chunks In WaterTuna Pouch In Water

Tuna Shredded In WaterTuna Solid In Water


Protein foods

OstrichAll unseasoned and unflavoured, fresh or frozen ostrich and ostrich mince is included in the HealthyFood benefit.

All ostrich in sauces or pre-prepared meals as well as salted and processed ostrich products are excluded from the HealthyFood benefit.

Ostrich CubesOstrich FilletOstrich Mince

Ostrich SteakOstrich Tenderloin

TofuTofu or soya bean curd is a good source of calcium and protein. All, raw, unseasoned and unflavoured tofu is included in the HealthyFood benefit.

Morinaga Tofu


Dairy

Dairy products are major sources of calcium and protein and have an important part to play in maintaining a balanced diet. Local and international dietary guidelines and research show that diets low in saturated fat are associated with lower blood cholesterol levels and a decreased risk of developing heart disease. For this reason, all unflavoured, fat free or skim milk (including fresh, long-life, UHT and powdered fat free milk), fat free yoghurt (plain and flavoured with no added sugar) and plain, unflavoured, fat free cottage cheese are included in the HealthyFood benefit.

Fat Free MilkAyrshire Fat Free MilkFat Free MilkFat Free Milk UHTOrganic Fat Free MilkRegular Fat Free Milk

Fat Free YoghurtAyrshire Plain YoghurtBulgarian YoghurtFat Free Ayrshire Plain YoghurtFat Free Bulgarian Yoghurt

Fat Free Cottage CheeseChunky Plain Cottage CheeseSmooth Plain Cottage Cheese


Steamed mixed marrows with cottage cheese and yoghurt topping

Serves: 4 Prep time: 20 minutes Cooking time: 15 minutes (excluding potatoes)

Ingredients750-800 g mixed marrows, sliced in half a few sprigs of thyme

Sea salt and freshly ground black pepper

4 baking or sweet potatoes, baked, to serve

Roasted canola oil, for drizzling (optional)

Chives, for garnishing (optional)

For the topping, mix together

1 x 200 g tub fat free chunky plain cottage cheese

½ cup thick fat free plain yoghurt

3-4 T chopped fresh herbs (chives, parsley and coriander)

2-3 T roasted sunflower seeds

1 clove garlic, crushed

Sea salt and freshly ground black pepper, to taste

Cooking InstructionsPlace the marrows in a steamer over simmering water. Add some thyme and seasoning. Cover and steam for about 15 minutes, until just tender. Turn into a bowl and mix. Serve with the topping and baked potatoes. If you like, garnish with chives and drizzle with canola oil.

Cook’s tip: For a more substantial dinner, serve with baked, fresh fish with herbs and lemon.





Lentils and Legumes

Legumes are a good source of protein and fibre and contain a variety of vitamins and minerals. Local and international guidelines recommend that you eat dry beans, peas and lentils regularly. Therefore, all dried legumes and lentils are included in the HealthyFood benefit.

All texturised or processed soya products, such as burgers and sausages, are excluded from the HealthyFood benefit.

Canned LegumesAll Gold Butter BeansBeans BorlottiBeans ButterBeans CannelliniBeans In Tomato SauceBeans Red KidneyChickpeasKoo Baked Beans LentilsOrganic Red Kidney BeansOrganic Canned ChickpeasOrganic Canned LentilsOrtega Black Beans

Dried LegumesBrown LentilsChick PeaChick Peas Edamame BagGreen Lentils Haricot Beans Red Kidney Beans Red Speckled BeansSoup Mix Split Green Peas Split Red Lentils


Lentil, coriander and chilli salad with warm cauliflower florets


Ingredients2 x 400 g cans lentils, drained and rinsed 200 g cauliflower florets, blanched 2 fresh chillies, finely chopped ½ cup chopped coriander ½ cup chopped chives ⅓ cup olive oil sea salt and freshly ground black pepper fat free plain yoghurt, for drizzling

Cooking InstructionsAdd the lentils, cauliflower, chilli, coriander and chive, lemon juice and olive oil to a bowl and mix to combine.

Season to taste, drizzle with the yoghurt and serve.





Oils, nuts, seeds and spreads

Vegetable oils, spreads, nuts and seeds are a rich source of unsaturated fat, which are highly beneficial in promoting health and preventing disease.


Avocado, cucumber and fennel bulb salad with poppy-seed dressing

Serves: 6 to 8 Prep time: 15 minutes

Ingredients2 avocados 8 baby cucumbers, sliced lengthways into 6 to 8 wedges 1 small bulb fennel, very finely sliced 3 T pumpkin seeds, roasted, to garnish Fat-leaf parsley, chopped, to garnish For the poppy-seed dressing, whisk together: 2 T white wine vinegar 6 T extra virgin olive oil 2 t poppy seeds 1 T chopped flat-leaf parsley Sea salt and freshly ground black pepper, to taste 1 Fresh red chilli, finely sliced

Cooking InstructionsSlice the avocados lengthwise into 1 cm wide slices and dredge with dressing to prevent oxidisation. Arrange on a serving platter, with the baby cucumber and fennel.

Drizzle over the remaining dressing, garnish with roast pumpkin seeds and parsley and serve.






OilsLocal and international dietary guidelines advise that monounsaturated fats are the preferred choice of fats, especially for those who may be at risk of coronary heart disease. Certain oils that are rich in monounsaturated fats, such as olive oil, are also a good source of phytonutrients and anti-oxidants.

For these reasons, oils that are significant sources of monounsaturated fatty acids, namely olive oil, canola oil and avocado oil, are included on the HealthyFood benefit.

Avocado Oil With GarlicAvocado Oil With LemonAvocado Oil Organic Avocado Oil PlainCanola OilCosta Oil Eden Estate Olive Oil Evoo Olive Oil TinExtra Virgin Olive Oil Greek Extra Virgin Olive OilHigh Oleic Virgin Sunflower OilItalian Estate Directors Reserve Olive OilItalian Extra Virgin Olive Oil Italian Oil Morgenster Extra Virgin Oil

Olive OilOlive Oil Shed FrantOlyfberg Olive OilParmesan Flavoured Olive OilPure Cooking Olive OilSA Extra Virgin Olive OilSouthern Right Extra Virgin Oil T Pure Olive OilThyme Flavoured Olive OilTokara Extra Virgin Olive OilTokara Premium Extra Virgin OilTruffle Flavoured Olive OilVesuvio Estates Olive OilWillow Creek Olive OilWillow Creek Basil Flavoured Olive Oil



NutsLocal and international dietary guidelines advise that monounsaturated fatty acids are the preferred choice of fats. Nuts are a good source of monounsaturated fatty acids, fibre and phytonutrients. All unsalted, unseasoned, unflavoured, raw, nuts, are included in the HealthyFood benefit. Nuts that are salted, seasoned, flavoured or roasted in oil are not included on the HealthyFood benefit.

Almond FlakeAlmondsAlmonds SliveredAlmonds Whole BlanchedBrazil NutsBreakfast BoosterCashewsFruit and Nut MixHazel NutsHazel Nuts BlanchedMacadamiaOrganic AlmondsOrganic CashewsOrganic PistachiosPecan NutsPine Kernels

Pine NutsPistachioPistachio MeatsRaw AlmondsRaw Assorted MixRaw Assorted Nuts With CranberriesRaw CashewsRaw Flaked AlmondsRaw NutsRaw Pecan Raw Pine NutsRaw PistachiosRaw Shelled PecansRaw WalnutsWalnuts



SeedsAll seeds, are included in the HealthyFood benefit provided that they are not salted, flavoured, seasoned or roasted in oil.

Blue Poppy SeedBreakfast Seed MixLinseedMiracle Omega Seed SeedmixPoppy Seed

Pumpkin GreenPumpkin SeedsSesame Seed Shoyu Sunflower SeedsSunflower Seeds



Spreads

Blossom Canola RegularBlossom LightCanola LiteEssentials Peanut Butter Sugar and Salt FreeOrganic Crunchy Peanut ButterOrganic Smooth Peanut ButterSugar Free Peanut Butter

Cook n Bake Olive Oil SprayOlive Oil Spray

Sprays

Discovery Vitality | 155 West Street | Sandton | 0860 99 88 77 | www.discovery.co.za

Terms and conditions apply. For more information, please visit www.discovery.co.za or call 0860 99 88 77.

The product selection process for Discovery Vitality HealthyFood is constantly under review and updated according to scientific and industry developments. Products listed in this catalogue are subject to seasonal and supplier availability and may only be available at certain Woolworths stores. The information in this catalogue is based on clinically sound principles and up-to-date, internationally accepted dietary guidelines. No collaborations were formed with suppliers or manufacturers and items were chosen on the evidence-based criteria, independently of the brand they represent. Any person using information in this catalogue does so at his or her own risk and waives any right to action against the Discovery Group of companies (“Discovery”) or Woolworths. Such a person indemnifies Discovery, Woolworths, and their employees, agents, subcontractors and suppliers against any claims for loss, damage to person or property, injury, liabilities, claims, sickness or death which may result from the use of or reliance on such information or from any other cause whatsoever suffered either by such person or by any third party.

GM_18922DHV_06/03/2013_V5Vitality Healthystyle (Pty) Ltd. registration number:1999/007736/07, trading as Discovery Vitality. An authorised financial services provider