Spicy Tofu Bowl

Chat 1 Comment February 20, 2019 nutritionadsa

Our first NutritionConfidence recipe for 2019 is a delicious  bowl of food that is high in fibre, low in saturated fats but full of heart healthy fats. The ‘Spicy Tofu Bowl’ created by registered dietitian Julie Perks is dairy, wheat and gluten free and is also vegan with a lovely source of protein. People often  don’t include tofu in their diet as they don’t know how to cook it or flavour it. We love how the spicy chilli sauce in this recipe lends a wonderful taste to the tofu that makes the bowl really delicious as a lunch or light dinner.

INGREDIENTS (Serves 1)

Marinade:

1 tablespoon chilli sauce (I used sriracha)

½ teaspoon olive oil

1 tablespoon soya sauce (or Tamari for Gluten Free)

Salad Ingredients:

100g Tofu

1 cup spinach

½ medium avocado

½ cup black beans

1 small carrot, spiralized

5 baby tomatoes

1 tsp sesame seeds

Picked Radish & Onion:

¼ red onion

2 radishes

2 tablespoons white wine vinegar

1 tablespoon water

½ tsp sugar

Pinch of salt 

METHOD

Slice radish and onion finely and place in a small container with the other pickling ingredients and leave to stand until serving. The longer the onion and radishes pickle for, the softer they will become.

1. Preheat the oven to 180 degrees Celsius.
2. Make the marinade with the chilli sauce, olive oil and soya sauce by combining all the ingredients in a small bowl.
3. Add the tofu to the marinade and once covered well, place onto a baking sheet.
4. Place the tofu in a preheated oven for 10 minutes.
5. While the tofu is cooking, start preparing the salad bowl by placing the spinach at the bottom of the bowl, followed by the spiralized carrots, tomatoes, black beans, pickled radish and onions and avocado.
6. After the tofu has been in the oven for 10 minutes, turn and cook for a further 10 minutes. Once cooked, remove from the oven and add to the tofu bowl.
7. Garnish with lemon juice.

Nutrition Information: Per serving

Energy: 1225 kJ Protein: 14g Carbohydrate: 25g Of which, total sugars: 2,2 g Fat: 17g Fibre: 11g Sodium: 200,4 mg

Healthy Eating for a Healthy Pregnancy

Chat Leave a comment February 11, 2019 nutritionadsa

There’s nothing else quite like pregnancy to sharpen your focus on your health and well-being. The journey of carrying and nurturing new life within your body is an exceptionally special time, and moms-to-be are deeply invested in doing it as well as they can. Advice will inevitably come from all quarters, and it is important to tap into expert sources that will give you peace of mind that you are on the right track.

The aim of Pregnancy Awareness Week this month is to help moms access the information they need to support a healthy pregnancy and safe motherhood. The Department of Health urges pregnant South African women to access antenatal care as early as possible in their pregnancies. This provides the opportunity to understand and manage any health issues, as well as get information on important factors such as self-care and nutrition. Once the pregnancy is confirmed by a nurse at a health facility, the mother can register for MomConnect, a free cell phone-based resource for accessing pregnancy-related health information.

Nazeeia Sayed, a registered dietitian and spokesperson for ADSA (Association for Dietetics in South Africa), points out that good nutrition is vital as it supports a healthier pregnancy and a healthier baby. “Pregnancy is a great opportunity to get yourself and the family into the habit of healthy eating before the new baby arrives,” she says. “You don’t need special or expensive foods. A healthy diet during pregnancy is made up of foods that we commonly encounter when grocery shopping. A variety of fruit and veg, whole grains, legumes and lentils, dairy, plant fats and lean meats, fish and eggs can all be enjoyed while you are pregnant and will provide the nutrients you need.”

What nutrients should moms-to-be focus on?

Following a balanced diet according to the accepted healthy eating guidelines is the optimum nutritional route to support a healthy pregnancy. Pregnancy is definitely not the time for weight loss or fad diets that focus on particular nutrients at the expense of others. Registered dietitian and ADSA spokesperson, Cath Day says, “Energy (kilojoule) restriction during pregnancy is not recommended! High protein diets which increase ketone production are also not recommended as the foetus has a limited ability to metabolize ketones. It is much healthier for you to adopt a balanced diet with a good variety.”

Nutrients such as folic acid, calcium, iron and protein are all important to the developing baby; however a balanced diet will, in most cases, meet these needs. Women enrolled in the government’s antenatal care programme will receive supplements of the essential micro-nutrients; and many women choose to supplement with folic acid to prevent the risks of Spina Bifida and cleft palate.

Day points out that meeting protein requirements during pregnancy is as simple as ensuring that you eat roughly six servings or between 180 g- 210 g of protein each day (size of two palms or two decks of cards). One serving equates to 30 g lean meat or fish, 1/2 cup of legumes, 15 g nuts or one egg. “These are also the best sources of iron which is needed to prevent anaemia,” she says. “By eating fruit and vegetables high in vitamin C at the same time as eggs, nuts and pulses, you can enhance iron absorption from these foods.”

Focusing on a variety of healthy foods for each meal or snack, rather than the particular nutrients, is what helps to ensure you and baby get what you need. Sayed says, “Some examples of this are choosing nutrient-dense meals or snacks like an omelette with veg, a fruit and yoghurt smoothie, a salad with raw veg, nuts or lean meat; or a cooked lentil dish with green leafy veg and rice.”

What should moms-to-be avoid?

Smoking tops the list of what shouldn’t be going into a pregnant body. While there’s debate about whether drinking one glass of wine is safe for a growing baby, many experts and governments around the world advise a complete avoidance of alcohol during pregnancy. Pregnant women should avoid foods with a greater risk for contamination with Listeria or other bacteria or parasites, including under-cooked meat and eggs, raw fish, processed meats and unpasteurised dairy and soft cheeses. Dietitians also advise avoiding fish that may contain high levels of mercury such as swordfish, shark, tuna steaks and canned fish brands that are not tested. Caffeine intake should be limited, and rather swopped out for decaf options, with water as your best beverage of choice. Foods that are high in salt, sugar and other refined carbohydrates should be limited as they crowd out the opportunity for you to eat healthy foods which provide for your vitamin, mineral and fibre needs. They can also lead to excessive weight gain which increases your risks of developing high blood pressure issues and gestational diabetes.

Reach out and get help when you need it

Healthy eating during pregnancy does not have to be complicated or a minefield. It might be more challenging for moms-to-be who need to make big changes; or who are overweight or managing other health conditions. A registered dietitian can be an important ally to come up with a healthy eating plan that suits your food preferences, your budget and your lifestyle. “The big advantage of using your pregnancy as the inspiration to eat well is that you can go on to become a healthy eating role model for your precious child, instilling healthy eating habits that can last them a lifetime,” Sayed concludes.

To find a registered dietitian in your area visit www.adsa.org.za.

Success Story: Zandra Sissing

Chat Leave a comment February 8, 2019 nutritionadsa

Having been a runner from a young age, Zandra always thought “I can eat what I like” and just run it off …. until she couldn’t.  She met up with registered dietitian Maryke Gallagher to help her develop better eating habits that would complement her training and recently completed her first ever Half Ironman triathlon. Here is her story:

Why did you decide to see a dietitian? (The Before Story)

At the age of 38 I hurt my knee while running, and three months later had surgery.  I was off exercise for over six months, and during that time I ate: depression from a difficult relationship, depression from not being able to get out there and run, poor eating habits within the household.  My blood sugar and cortisol levels had gotten so disrupted I used to keep a glucose monitor with me.

Fast forward some time and I started training again, but was struggling to shake the weight.  Nothing I did helped, and if I wanted to keep the knee and joints healthy, I needed to do something.  I was referred to Maryke by my coach and that’s when my life changed.

Tell us about your journey with the dietitian

Firstly, I have an unpredictable schedule and she was so accommodating. Most of our communication was Skype, telephonic or whatsapp. Maryke took all this in her stride.

I have always thought I ate correctly, and had tried banting with no great success. Maryke taught me balance, how to realise when I was emotionally eating (and how to fix that).  She taught me how to include that one (or two) glasses of wine a week. Best of all, she taught me how to adapt my meals to meet my ever-changing schedule.  She did not give me an eating plan, she taught me which choices to make to suit MY body.  This sounds strange but even for my pre-run snack we went back and forth on options until I knew BOTH what worked for me and what I liked.

Tell us about your results / successes

My results were the things a runner dreams of: steady and consistent.  From a start of 74 kg I lost 6 kg to reach my goal of 68kgs.  I remember sending her the picture of the scale at 67.9kgs with great excitement.

I stopped looking at the scale but in my head I wondered if I could reach 66kgs, which my run coach had advised would be a good weight for me. It was a month later when I got on the scale and there it was: 66kgs!

I had lost almost 10% of my original weight, and a total of 9% body fat.  All the while enjoying life.

Since then, I have got married, moved home and changed jobs, changed countries and damaged a ligament in my foot. All these things combined have meant I could once again not run for a while.  The best part about having all the skills taught to me by Maryke is that I didn’t pick up the weight again.  I was able to deal with anything and still be healthy and happy.

What was the hardest part of the journey?

Starting out is the hardest part. The first weeks as you are learning and adapting. If you are consistent in the first few weeks, you see results and that really motivated me to keep going.  Think long term and not short term, because you want these results to last.  Changing my mindset to one that includes better carbs and fats.  Learning to remember that I need to eat for my body, and not for what works for someone else.

What are the top three tips you can share?

• Don’t design your eating from what you read on Google/social media/books. A dietitian takes years of study and trains to put this learning into something unique for you.  Different bodies, different solutions.  Do not be caught up thinking you need to do your eating in a “specific way”.
• Make sure you like what you are eating. You should not resent the food but enjoy a meal. Slow down your eating, enjoy the flavours and you will find yourself eating less.
• If you  need that 5pm snack, plan it in.  Many a time the snack suggested by Maryke has prevented a ‘carb’ craving dinner (you know that one where you walk in the door and open the cupboard, ready to consume anything ).  I now carry snacks with me every day to work.

What the dietitian says

I met Zandra for the first time through a Triathlon club meeting and noticed her bubbly and determined personality. A few months later she contacted me to assist her with her diet and weight loss goals – for health reasons and to achieve her training goals. She was motivated and questioning, willing to work through the main areas in her diet and lifestyle that were hindering her to achieve her goals. She was willing to let go of the ‘all or nothing’ approach of certain food groups and foods being ‘bad’ or ‘good’, to eating habits that are best for her personal needs. Seeing her achieve her weight loss goals slowly but surely, and most of all being able to make the necessary changes and develop a healthy relationship with food and her body was very rewarding! Thank you Zandra for choosing me to help you in this journey.

To find a dietitian in your area visit http://www.adsa.org.za

 

 

Ride For Hope

Chat 1 Comment December 7, 2018 nutritionadsa

Our dietetic students are often involved in awesome projects and we love the Ride For Hope campaign that Bernadine Blom, a third-year student studying Dietetics at the North-West University (NWU), started with her father. Here is her story:

 

 

Bernadine Blom

I’m a third-year student studying Dietetics at the North-West University (NWU). My passion for dietetics started when I learned about the impact that food can have on your health. Cliché I know, but once you read my story you will understand.

When I was 9 years of age my mom became ill and was diagnosed with kidney failure. It was something we didn’t know much about, just that my mom had to get treatment every 4 hours at home. This treatment is known as peritoneal dialysis. The peritoneal treatment wasn’t very successful; my mom then switched to haemodialysis, meaning 4 hours of treatment 3 times a week. During this time my mom was referred to a dietitian who helped her make important lifestyle changes. She changed her diet to reduce her potassium and phosphate levels. I kept asking why she should prepare food differently or why she isn’t allowed to eat her favourite fruit anymore? Then I started to understand the effect of different food choices on my mother’s health. It soon became part of my life but never really affected my food choices. I was still allowed to eat things my mother was not allowed to have like chocolate (Sorry Mom!)

My mother was in and out of hospitals during my school years. In 2012 we received the good news that my father  was a match and could donate a kidney to my mom! The transplant was performed on the 31st November 2012. Life was back to normal for almost a year. Then in October 2013 she got an infection and became very ill again. The kidney was damaged and my mother returned to dialysis in July 2014.

This was my Grade 11 year, the year of many decisions with matric approaching rapidly. With no idea of what exactly I wanted to study after finishing school, I had developed a passion for baking, food and helping people. I attended NWU’s open day and discovered what dietetics really entails and decided to study dietetics – the perfect way to help people while doing something I love.

I went off to university and for the next two years both my brother and I were out of the house studying at NWU. My mom’s health was like a roller coaster. She continued the haemodialysis, which was essential for her survival.

2018 became a year that really shaped me. I was chairperson of the Academic Student council for Dietetic and Occupational Hygiene students. I was also on the ADSA North West Branch as the student representative. I really learned a lot! I waited 3 years once I started studying to learn more about nutrition therapy in renal patients. 2018 was also the year I could finally ask all the questions I had as to why certain things can and can’t be eaten by someone with kidney disease! I now know the importance of healthy dietary intake in renal patients, as we are training to become nutrition experts, but with my history I also better understand the emotional part of making drastic changes to one’s diet.

My passion for organ donation grew strongly during the years of personally seeing the effect of it on a person’s life as well as the family. My mother is currently still on dialysis as the waiting list for a kidney transplant is between 10 – 12 years.

Ride for Hope

My father and I are currently busy with a campaign called Ride for Hope. It started one night when he told me about his idea and I immediately say YES! So, the scheming and planning started. Our aim is to get as many new registered organ donors as possible. Our wish is also to give hope to those who are waiting for a transplant.

There are currently 4 300 adults and children in South Africa waiting for an organ or cornea transplant. Less than 600 will get the gift of life this year, because of the shockingly low rate of organ donors in South Africa. It’s estimated that only 0.2% of all South Africans are registered organ donors. We discovered that lots of people have little to no knowledge about organ donation as they have never been affected by it. For others the fact of organ donations is just too scary. With this journey we hope to inspire and motivate people to take action! To register is really as easy as 1, 2, 3. It only takes 5 minutes of your life and has no hidden costs or any medical tests required. All that is required is your commitment to do 1 final act of kindness after you have passed away.

My father, Braam Blom, is currently travelling from Pretoria to Cape Town on the bicycle with the aim to create awareness around organ donation. The journey started on the 17th of November 2018 from Netcare Jacaranda Hospital in Pretoria. Our goal is to reach the 10 000 mark in new registered organ donors during the 1700km of cycling. Reaching 10 000 may sound like a lot and not possible for 2 people to achieve but with the help of other people it can be possible. Anyone can be a possible registered organ donor including YOU!

We have a few more days left on the journey, so please visit our Facebook page @ Ride for Hope for more information. Ride for Hope is endorsed by the Organ Donor Foundation & has a dedicated link to register. https://www.odf.org.za/ride-for-hope.

We currently have 305 new organ donors successfully registered.

 

Meet registered dietitian, Jessica Oosthuizen

Chat Leave a comment November 30, 2018 nutritionadsa

We chatted to registered dietitian Jessica Oosthuizen to find out why she became a dietitian, what being a dietitian means to her, the challenges she faces in her profession and her views on healthy nutrition:

Why did you become a registered dietitian?

I was diagnosed with Type 1 Diabetes when I was just 13 years old. I had always been a competitive swimmer and sportsman at school so healthy eating was always a way of life (although I did have the ultimate sweet tooth as well). After being diagnosed with diabetes, nutrition just became that much more important. Juggling diabetes with school, swimming and being a teenager had it’s up and downs. I became a dietitian because I am passionate about helping children and adults understand diabetes and the role that nutrition plays and I felt that having the personal experience and empathy can make such a difference.

How do you promote a healthy lifestyle as a registered dietitian from day-to-day?

I feel that a healthy lifestyle incorporates more than just nutrition and it includes aspects such as being physically active, practicing mindfulness, decreasing stress as much as possible, smoking cessation and of course following healthy eating principles. I feel very strongly about not being able to blanket the same message to all my patients because everyone is a unique individual and this always needs to be taken in to account. I also try to promote a healthy way of life on social media using my Instagram account dietitian_with_diabetes.

What does being a registered dietitian mean to you?

I like to think that this means that I am respected as a trusted healthcare practitioner. That I am someone who my patients trust to provide them with evidence based scientific information that I am able to translate into easy-to-understand language for the general population.

What in your opinion are some of the biggest nutrition-related health issues South Africa is faced with?

Overweight and obesity is definitely up there and something that I see on a daily basis. This of course increases the risk for a host of diseases such as Type 2 Diabetes, cardiovascular disease, certain cancers, non-alcoholic fatty liver disease and stroke.

If you only had 30 seconds to convince someone to eat healthier, what would you say?

Start with a focus on quality, quantity and frequency!

• Eat not too much, mostly plants
• Include whole grains to ensure adequate fibre to maintain a healthy gut
• Include lean protein sources with a focus on fatty fish to get in your omega 3’s
• Include healthy fats daily such as olives, avocados, nuts, seeds and olive oil
• Don’t forget to drink water – the specific amount will depend on the person but 8 glasses (2 litres) per day is a good goal to aim for

What is your biggest challenge as a dietitian?

Dr Google is definitely right at the top! The general population can find an answer to anything in a matter of seconds on the internet so why would they believe me? Convincing patients that the latest fad diet is not the healthiest way to lose weight, or in fact is just not heathy at all, can sometimes be quite challenging.

What do you think are some of the most important skills or personal traits a dietitian should have?

A dietitian should be non-judgemental, a very good listener and they should not be too quick to give advice without getting all the information from the patient first. We need to have good time management and organisational skills. I also feel that a dietitian should be passionate about the work that they are doing.

How do you handle difficult clients/patients?

I put the ball in their court and try get them to understand the situation. I focus on trying to educate the patient because I often felt that a lack of education is the problem when they’re so set in their ways. I try to negotiate and come to a happy medium where both parties are able to understand and communicate openly and freely.

What is your opinion on fad diets?

There are so many fad diets around and if they are so successful then why are there so many different ones? Yes, of course fad diets will cause weight loss for most people at the beginning because you are creating a severe calorie deficit and often cutting out complete food groups. However the weight regain after stopping the diet is generally more than the weight that has been lost. This is because fad diets:

• Are completely restrictive
• Are unsustainable for most people
• Can be anti-social
• Are unhealthy and unbalanced
• Do not teach you healthy eating habits around food
• Are not individualised

 

ABOUT 

Jessica Oosthuizen RD (SA) obtained a degree in Sport Science from Stellenbosch University and furthered her studies at the University of Cape Town where she graduated with a Bachelor of Sciences Medical Honours Degree in Nutrition and Dietetics.

Jessica is registered with the Health Professions Council of South Africa (HPCSA) and the Health and Care Professions Council (HCPC) in the UK. She is a member of the Association for Dietetics in South Africa and a Vitality Wellness accredited dietitian.

She has experience working in the clinical hospital setting as well as experience with a variety of chronic diseases of lifestyle such as obesity, hypertension and type 2 diabetes.

Being a Type 1 Diabetic herself since the age of 13, Jessica has a special interest in the nutritional management of children and adults with diabetes. She also has a key interest in weight management and eating disorders.

Jessica is passionate about the ever-changing profession of dietetics. She enjoys helping individuals achieve optimal health through nutrition to live their best life as a healthy and happy individual.

To find a dietitian in your area, visit http://www.adsa.org.za/Public/FindARegisteredDietitian.aspx

 

 

Diabetes in the Family, How to Cope

Chat Leave a comment November 14, 2018 nutritionadsa

More often than not a diabetes diagnosis is experienced as devastating; not just to the patient but to their loved ones as well. Even though the condition is manageable, and it is possible to live a life full of well-being, a diabetes diagnosis comes as a shock and ushers in all sorts of changes. Association for Dietetics in South Africa (ADSA) spokesperson and registered dietitian, Jessica Oosthuizen describes it as a ‘rollercoaster ride of a diagnosis’, full of stress and anxiety for the whole family – and she should know, she was diagnosed herself with Type 1 diabetes when she was thirteen years of age.

A host of challenges faces the family when a member is diagnosed with diabetes. With more than 1.8 million cases of Type 2 diabetes in South Africa in 2017, the wider impact is significant in our country. “I think for most families shock is the first feeling,” Jessica says. “Family members are also faced with the emotional, financial and physical adjustments that need to be made with a diagnosis. These feelings can weigh on family members, and stress and anxiety are common challenges faced by parents, siblings and other family members who are involved. One of the biggest challenges is the confusion and uncertainty. It is very daunting being diagnosed with a condition that you don’t know very much about. Even though patients and family members should get a good explanation of what diabetes is and how it can be managed, this amount of information may be very overwhelming and often very little is taken in initially.”

Today is World Diabetes Day the focus is ‘The Family and Diabetes’. Jessica points out that the impact of a diabetes diagnosis is typically more acute when the patient is a child. “The challenges faced with the diagnosis of diabetes in a child is different,” she says. “The parent or caregiver will probably be much more involved with their day to day care as it may take some time for children to comfortably be able to measure their own blood glucose and inject themselves with daily insulin injections. For children who are of school going age, there generally has to be a third party helper involved which can cause added stress and anxiety for a parent or caregiver as they can’t have control over the situation at all times in the day. Parents may also feel frustration, guilt and anger, as their child’s hurt and pain is something that they are not able to fix.”

Young or old, Type 1 or Type 2, what diabetes does bring about are lifestyle changes. As Jessica points out: “With Type 1 Diabetes once you’ve had the diagnosis, there is never a holiday or break from it.” While the treatment regimens do differ between Type 1 and Type 2 Diabetes, both kinds of diabetes demand discipline, constant thinking, planning and control. The patient and the family need to understand a number of things including how the medication works; how many carbohydrates they can consume, and how often. For some, these lifestyle changes can be completely overwhelming. In addition, having a chronic illness like diabetes is expensive and the family may well suffer from financial stresses, which brings a different dimension to the anxiety experienced.

Ideally, a team approach can deliver vital support to the family. Overtime diabetes patients may need access to various diabetes experts including an endocrinologist, a diabetes educator, a psychologist, a dietitian, a biokineticist, a podiatrist and an opthalmologist. As the family moves from shock to acceptance, regular touching base with the different members of their team helps them to gain a holistic view of diabetes care.  “If it is possible, regular follow ups with your doctor or diabetic educator are essential to fix any problems that the patient or family are facing in a timeous manner instead of trying to fix a problem months or years down the line. There are also diabetic support groups such as Diabetes South Africa and Youth with Diabetes, and social media platforms that patients and family members can join,” Jessica advises.

Perhaps, the biggest challenge is that of normalising life after the diagnosis, so that the chronic condition is well managed and does not get in the way of day-to-day life. “It is important for patients and families to know that while diabetes is a chronic condition that requires daily discipline, control and organisation; it is possible to still live a completely normal life,” Jessica says. “After diagnosis and implementing treatment, it is useful to note that everyday can be completely different as blood glucose readings can be influenced by a number of factors such as exercise, illness, sleep, stress, caffeine, alcohol, types of food and the timing of medication. By taking every day as it comes, you will learn something new that can be used to improve your control and become adept and efficient at managing your condition.”

Jessica advises those who are newly diagnosed to keep a diary recording blood glucose readings, the amount of insulin used and the timing of insulin doses, as well as all food intake and exercise. While it is time-consuming, this journaling doesn’t have to be done forever and it does help to provide a clear and accurate picture, as well as insights into what is working well for you, and what isn’t. This is important because every diabetic’s experience is completely individual. There are also mobile apps available such as FatSecret, Carbs & Cals, mySugr and MyFitnessPal. Strategies such as these empower the person with diabetes to set targets and chart their progress towards managing their condition in the most optimal way. Family support for gaining control over the treatment is vital for the person with diabetes, and helps them to get on the road to wellness and enjoy their life to the full.

For those who are newly diagnosed or who have family members that have recently been diagnosed with diabetes, you can get support from a registered dietitian in your area by visiting www.adsa.org.za.

BUSTING THE BREAKFAST MYTHS

Chat Leave a comment October 8, 2018 nutritionadsa

Starting the day with a healthy breakfast is the opening act for a healthy lifestyle, and lays the foundation of our future health over the longer term. Yet, if there’s a meal to be skipped, it is most likely to be breakfast.

This year, National Nutrition Week from 9 – 15 October and National Obesity Week (NNOW) from 15 – 19 October 2018 have united a coalition of health partners, including the National and Provincial Departments of Health, the Association for Dietetics in South Africa (ADSA), The Nutrition Society of South Africa (NSSA) and The Heart and Stroke Foundation SA (HSFSA) amongst others to promote a shared and very important message that breakfast is the best way to start the day.

“There are a number of key reasons why people skip breakfast,” says ADSA spokesperson and Registered Dietitian, Abby Courtenay. ”This is why it is so important to bust the myths around breakfast and give South Africans from all walks of life the information and help they need to make a healthy breakfast a happy, lifetime habit.”

Myth #1 I am skipping breakfast to lose weight

There is a host of studies that show that people who have a healthy breakfast habit have better weight outcomes than those that skip. Not eating breakfast puts you at risk of grabbing convenience foods with low nutritional value to help you make it through to lunchtime. Feeling starving by lunchtime also causes you to blow out proportions and overeat. “It’s a common belief that if you want to lose weight you should skip breakfast,” points out Kim Rutgers, also a Registered Dietitian and ADSA spokesperson. “This is far from the truth. Skipping any meal will mean important nutrients like vitamins and minerals will be missed.” Effective, and sustainable weight loss and management is instead achieved through healthy food choices, which includes breakfast.

Myth #2 I don’t have time in the morning for breakfast

It is true, that for most of us, the morning is far more time-stressed in comparison to supper. However, planning, preparation and smart food choices will result in being able to either sit down and eat breakfast with your family or eat your breakfast over the two to three hours after waking.  Abby advises: “From a time perspective, drinking is often quicker than sitting down to a full meal and so my suggestion is a nutritious smoothie. I encourage my patients to blend together a small banana, oats, sugar-free peanut butter and low fat milk. Baby spinach is an optional extra. Not only is this the quickest meal, but it contains balanced portions of fruit, vegetables, minimally processed grains and healthy plant fats. What a way to start your day!” With some planning, preparations for breakfast can be made the night before. Beat the clock by soaking your oats, cutting fruit and boiling eggs during your supper preparation so that it is as easy as possible to make breakfast a quick, enjoyable family meal.

Myth #3 I can’t eat breakfast, I don’t wake up hungry

Many people question the advice to eat when they don’t yet feel hungry, but breakfast doesn’t have to be immediate or done all in one go. It can take place during the two or three hours after waking. Abby says: “Swap your smaller mid-morning snack and breakfast around. For example, eat a fruit when you are getting ready for work or school and then enjoy a bigger, more complete meal at around 10h00. This way you are getting in all the food and nutrients you need whilst still honouring your body’s natural hunger cues.”

Myth #4 I can’t eat breakfast, I don’t like cereals or eggs

A healthy breakfast doesn’t have to be traditional or contemporary breakfast foods. If you don’t like them, don’t eat them; other healthy food choices make a great breakfast. It’s also important to keep in mind that many processed foods marketed as breakfast foods can be laden with sugar and are nutrient poor, and are not the healthy options. “Use up your leftovers for breakfast,” says Abby. “Breakfast food doesn’t always have to be cereal and eggs. Why not have leftover mince on toast with fresh tomato slices or use your leftover pumpkin to make pumpkin fritters?”

When it comes to what a healthy breakfast should consist of, Kim agrees: “The 3 main nutrient groups are carbohydrates, proteins and fats. When all three of these macronutrients, in the right proportions are included in one meal, then you are getting in a balanced, nutritious meal.”

Myth #5 Not eating breakfast saves us money

In the short term, reducing your food bill by skipping breakfast is a folly that will play out in your future and cause unforeseen health expenses. Studies have shown that people who regularly eat healthy breakfasts are at lower risk for expensive conditions such as overweight and obesity; hypertension and heart disease. The issue is rather about how to make breakfast more affordable. According to Abby, healthy eating does not have to expensive. “It may take a little extra planning but when you are in the routine of eating well, you will actually save money. Consider how much you can save with less store bought convenience foods, takeaways and eating out.”

 Top tips for affordable, healthy breakfasts include:

• Shop around for bargains
• Buy bulk where possible; share bulk purchases with family and friends
• Buy seasonal fruits and vegetables; not only will you save money but you will get fresher, tastier produce and contribute to the reduction of your carbon footprint.
• Use your leftovers
• Draw up meal plans and budgets; proper planning reduces costs
• Single portion items, for instance single serving tubs of fruit or yoghurt is often more expensive than buying a large tub of yoghurt. Decant the yoghurt into reusable containers if you need to travel with it.
• Ready-to-eat cereals cost more than double the price of maize meal, oats and mabele porridge. Save money by making your own muesli instead of store-bought options.

For more information on how breakfast is the best way to start your day, visit the National Nutrition & Obesity Week 2018 website for more tips and recipes: http://www.nutritionweek.co.za/

To find a dietitian in your area, visit www.adsa.org.za

Meet the ADSA President!

Chat 3 Comments August 23, 2018 nutritionadsa

We sat down and had a chat with the new ADSA President, Christine Taljaard-Krugell, who has taken over from Nicole Lubasinski, following her relocation to the UK.

Christine brings along a wealth of experience as the general manager of the African Nutrition Leadership Programme. “With ADSA turning 30 this year, I am truly humbled for the opportunity to contribute in my new role as ADSA president.”

 Why did you become a Registered Dietitian?

My sister had DM type 1 from a young age. The way that her disease impacted not only her own life but also our family’s as a whole made me realize just how big the potential impact of optimal nutrition can be. I have the utmost respect and deepest empathy for any family who is faced with chronic illness. It was only later in life, in my fourth year that I was exposed to what I now enjoy the most, public health nutrition related research.

What do you enjoy most about the work you do? What are the most satisfying moments?

Being a researcher I love the diversity that my work brings. Research is challenging in the sense that you have to invest for a very long period of time before you get the reward. It is when one’s research is usable, when it reaches the target audience that I think the satisfying moments emerge. I am also very privileged to have been involved in the African Nutrition Leadership Programme for the past 6 years. Investing in individuals in the field of nutrition, and to experience the change within such a person, must be some of the most satisfying things one can do.

What has been your career highlight?

In 2016 I was chosen by the International Agency for Research in Cancer to partake in their “50 for 50” initiative to be held in Lyon, France. The initiative entailed that 50 young leaders from around the world were selected to participate in their initiative called “Empowering future cancer research leaders”. It was an absolute wonderful opportunity where I have met great mentors and made new colleagues and friends.

What are the major nutrition-related health issues that South Africa is faced with?

South Africa remains to be utterly complex. South African households are faced with significant challenges that include high levels of poverty, unequal distribution of income and wealth and inequality in health outcomes. In addition to the above malnutrition, including both under and over nutrition prevail. While one fifth of households do not have enough money to buy food for the household till the end of the month, two thirds of women are either overweight or obese. Dietitians needs to provide a health service to the population that is evidence informed as well as attainable.

What are the positive side to the relative dark picture painted above?

Malnutrition is preventable. In the words of Lawrence Haddad, the executive director of the Global Alliance for Improved Nutrition (GAIN):

“Despite the challenges, malnutrition is not inevitable, where leaders in government, civil society, academia and business are committed… anything is possible.”

How do you see a nutrition champion?

The nutrition champions in my life are men and women who have an inextinguishable passion for their work. They invest unlimited time, resources and knowledge into young (nutrition/dietetic) professionals. They have the highest work ethic that they choose to stand by.

How do you cope after a day of nutrition disaster and bad eating choices?

I think a good routine (even if a bit boring) helps in preventing a day of total nutrition disaster. However, if that day happens, I hope it was in good company, under the blue sky and enjoyed with friends and family.

What is your favourite dish and your favourite treat food?

I have to stick to my Dad’s braaivleis and for my favourite treat food it has to be Clover Vanilla Milk.

 

More about Christine

Christine Taljaard-Krugell is a registered dietitian and currently a part-time researcher and lecturere at the Centre of Excellence for Nutrition at the North-West University, Potchefstroom Campus.  She holds a PhD in Nutrition and a MSc in Dietetics with her research area being Public Health Nutrition.  She is the general manager of the African Nutrition Leadership Programme (www.africanutritionleadership.org) and the Editor and founding member of The Leader – the official newsletter of the African Nutrition Leadership Programme which is published quarterly.

Her research career started with clinical trials investigating the effect of a multi-micronutrient fortified beverage on cognitive growth in primary school children.  Since 2014 she has been actively involved in the South African Breast Cancer study.  This population based case-control study of breast cancer aims to clarify the role of body size, diet and physical activity in the African female population. In 2016 she was invited as part of the prestigious “50 for 50 initiative” where the International Agency for Research on Cancer (IARC) identified 50 future cancer research leaders from low-and middle income countries to attend a specialised workshop entitled Fostering Leadership in Cancer Research. 

Christine has an interest in evidence informed decision making and was the project lead for the South African leg of the EVIDENT (Evidence informed decision making for nutrition and health) project.  This multi-country project included other African countries such as Benin, Morocco, Ghana and Ethiopie.  The aim of the South African study was to document decision-making processes for public health nutrition programming.

Weight loss – a journey, not a destination

Chat 1 Comment August 13, 2018 nutritionadsa

Today we meet Debbie de Coning who after many years of trying to improve her health and loose weight unsuccessfully, reached out to registered dietitian Monique Piderit.

She shares her journey with us, as well as some great tips for anyone embarking on a journey to better health:

Why did you decide to see a dietitian?

I had been on a quest to improve my overall health for many years and as a result had developed an interest in nutrition and healthy eating. I had already eliminated several food groups in my efforts to reduce inflammation, sinus and increase my energy levels. I had cut out sugar and refined carbs; wheat; as well as dairy – and while I did feel some benefits from significantly reducing all these – my energy levels remained low and the weight refused to move.

I had got to the point where I felt there must be a missing link somewhere and that if I could find out what it was, I was sure that I would be able to lose weight. I had tried so many approaches – and even although my health improved – the weight did not budge. Quite simply, I was tired of all the guesswork.

I kept researching, and after reading about DNAlysis, decided that I was going to invest in my health and get my weight sorted out once and for all.

Tell us about your journey with the dietitian?

I put a request out on Facebook asking for recommendations of dietitians who worked with DNAlysis. Someone tagged Monique in that post, and Monique reached out and offered to assist me on my weight loss journey.

What I really loved about working with Monique was the holistic way in which she approached this ‘project’. While we waited for the DNAlysis results, we had an in-depth consultation about relationships with food, family and friends. We also spoke about lifestyle. She found out which foods I liked and which I didn’t. We did a comprehensive set of blood tests and adjusted my supplement intake. By the time we had the DNAlysis results, we had a sound scientific platform from which to work.

The test showed that my body does not metabolize fat well. So, I went onto a low-fat eating plan. When I received my eating plan from Monique, it was scientifically worked out. There was nothing on it that I didn’t like and so it all felt pretty normal and do-able.

I now knew, that if I put something fat (good or bad) into my mouth, it wasn’t going anywhere anytime soon! I drastically reduced my red meat and chicken intake. I had to learn to use different sources of protein that were lower in fat, and had to make decisions to cut back on foods though they were healthy fats, such as peanut butter, almonds and avocados, and watch portions. No more guesswork: we had an informed strategy. Having the scientific knowledge has really helped me to rationalise making the right choices.

I really recommend working with a dietitian. Healthy living and good nutrition is a science. You need someone with the knowledge and skills to assist you, and it’s a real plus to find someone who is your champion as well.

 Tell us about your results / successes? 

In a relatively short time (8 months) and with what felt like minimal effort I lost 20kg. My waist and hips reduced by 14cm each. I also reduced my insulin by half and reduced my cholesterol count. My energy levels have also increased.

I went to see a biokineticist to get the appropriate exercises to tone and strengthen my muscles. My fitness is the next leg of the journey that I need to work on. Before losing weight, I wouldn’t have been able to complete even half of the exercises, but after the weight loss, I was able to complete all the sets of repetitions, albeit slowly.

When I first picked up the 2 x 2kg weights, I could hardly lift the 4kg. It was a shock to realise that I had been carrying five times that weight all day and every day. No wonder I had no energy!

What was the hardest part of the journey? 

Being a people pleaser, it was often hard for me to say no when being offered well-intentioned albeit wrong food choices. I had to become firm in making decisions to decline food without being apologetic and feeling the need to explain myself to others. Drinking enough water is always a challenge. And of course, who wants to offend a Lindt chocolate on offer?

What are the top three tips you can share?

1. Be pedantic about portion sizes. Have a good food scale and measuring cups to make sure you stick to your portion sizes. If it’s 80g of chicken, then it’s 80g and not 95 or 100g. Also, split portions to allow for variety and texture. Instead of a full starch portion of mealies, have half mealies and half couscous. This helps to make food interesting with a variety of colour and texture. The minute food becomes boring, you are sabotaging yourself and feel hard done by.
2. Embrace the new normal. I only told a few people about my weight loss journey while I was in the trenches, those I knew would support me. I did not want people watching me, watching what I was eating and passing judgement. There will always be pessimists and naysayers. Limit your exposure to them. It was a personal journey and I just wanted to get on with it. Sometimes the downside of setting a goal is thinking that when you’ve reached it the journey is over. Embracing the new normal means exactly that. When you’ve reach your goal weight, your healthy lifestyle continues.
3. Celebrate a range of milestones. It’s not just about the weight. Celebrate reducing your insulin or centimetres lost. I celebrated cleansing my wardrobe and adopting a minimalistic capsule wardrobe approach. It’s not about buying things to reward yourself necessarily. You are making a conscious lifestyle change, so why do you need to be rewarded for that? Celebrate mindshifts and lifestyle choices. They are rewards in themselves.

What the dietitian says 

Monique says: “A key lesson is how Debbie approached this change in her life as a journey and not a destination. Right from the beginning, she chose to embrace the process of change by eating healthier, controlling portions, and making better food choices every day and at every meal, consciously avoiding dieting and the deprivation that it entails. Debbie’s dedication to her health is a great inspiration to other women. I am so proud of you, Debbie!”

To find a registered dietitian in your area, visit the ADSA website!

Why Breastfeeding is the Foundation of Life

Chat Leave a comment August 6, 2018 nutritionadsa

 

This  year’s World Breastfeeding campaign celebrates breastfeeding as the foundation of life for the good health of mothers and children. Co-ordinated by the World Alliance for Breastfeeding Action (WABA), the campaign identifies breastfeeding as an essential strategy to prevent malnutrition in all its forms, combat inequality, crises and poverty – all major issues in many South African communities.

ADSA (Associations for Dietetics in South Africa) spokesperson and Registered Dietitian Mbali Mapholi, points out how important it is that women in South African communities – where hunger, poverty and inequality are rife; where crises such as fires, floods and social unrest are frequent – realise that breastfeeding their babies can provide many vitals benefits.

“Breastfeeding provides babies with the best source of highest quality nutrition possible, at the very small cost of just ensuring that the mother’s nutritional needs are met,” says Mbali. “Malnutrition is the third highest cause of infant death in South Africa, and breastfeeding can prevent malnutrition in all its forms. Breastfeeding also provides complete food security for infants, even in times of crisis.”

 Breastfeeding saves you time

• Breastmilk is always available
• Breastfeeding requires no preparation

Breastfeeding saves you money

• No need to buy infant formula
• No need to buy bottles, teats and sterilising products
• No need to use electricity

Breastfeeding boosts your baby’s health. A breastfed baby is likely to get sick less often. This means there are fewer clinic visits, and fewer days off absent for Mom.

• Lower risk of death
• Lower risk of diarrhoea
• Lower risk of chest infections
• Lower risk of ear infections
• Lower risk of overweight and obesity

Breastfeeding boosts mom’s health

• Lower risk of breast cancer
• Lower risk of ovarian cancer
• Lower risk of high blood pressure

“There are so many incredible advantages to breastfeeding,” says Mbali, who is currently breastfeeding her 14-week old twins. “Moms need to feel confident that it is the natural, perfect food for their infants under six months; and it continues to be a vital source of nutrition as a baby grows into a toddler and their immune systems continue to develop. Some Moms may need to return to work, but because breastmilk is best for baby, they should consider expressing and storing their milk so their children continue to receive the benefits for longer.”

Tips for expressing breastmilk

• Allow 20 to 40 minutes of relaxed private time
• Gently massage and squeeze around the nipple area and your milk will start to flow
• Collect your breastmilk in a wide-rimmed container that has been sterilised with boiling water
• Transfer the breastmilk to sealable bottles, food containers or food bags that have been sterilised with boiling water. You can even get pre-sterilised, resealable food bags.
• Breastmilk can be safely stored in the fridge for one to two days or in the freezer for up to six months
• If you are expressing and storing a lot of breastmilk, date the storage containers so you can keep track of the milk that needs to be used first

“World Breastfeeding Week reminds us that breastfeeding is a universal solution that gives everyone a fair start in life and lays the foundation for good health and survival of children and women”, concludes Mbali. “Moms need to be fully supported by their families, friends and employers because breastfeeding is a major strategy to fight poverty and boost food security in our communities, and we hope to see a significant increase in breastfeeding across South African communities.”

For information on World Breastfeeding Week 2018 visit www.worldbreastfeedingweek.org

BREASTFEEDING, NOT JUST BEST FOR BABY, BUT BEST FOR SA!

Chat Leave a comment August 1, 2018 nutritionadsa

Today is the start of the 2018 World Breastfeeding Week, which runs from the 1^st to the 7^th of August. This year the emphasis is on breastfeeding as ‘the foundation of life’ and highlighting the advantages of improving breastfeeding for communities and countries. The campaign, co-ordinated by the World Alliance for Breastfeeding Action (WABA), identifies breastfeeding as an essential strategy to combat the impacts of inequality, crises and poverty – all major issues across South Africa. Yet, we remain one of the countries with the lowest rates of breastfeeding in the world.

In an attempt to turn this around, South African organisations, which promote and support breastfeeding, such as ADSA (Association for Dietetics in South Africa) are driving conversations around the 2018 World Breastfeeding Week themes. On the individual level, breastfeeding significantly boosts the health of children and mothers, while saving family income. Amplified at the country level, breastfeeding contributes to breaking the cycle of poverty, reduces the burden of health costs by preventing all forms of malnutrition and ensures food security for babies and young children in times of crisis. It is a universal solution that gives everyone a fair start in life and lays the foundation for good health and survival of children and women.

Optimal infant nutrition is defined by the World Health Organisation (WHO), as exclusive breastfeeding for the first six months of life, and continued breastfeeding until the age of two years and beyond, whilst complementary foods are introduced. One of the key Sustainable Development Goals of the United Nations is that by 2025 at least 50% of infants aged 0-6 months in every country will be exclusively breastfed. At just 32% currently, South Africa has a long way to go in the next seven years if we are to reach this goal.

ADSA spokesperson, Registered Dietitian/Nutritionist, lecturer and researcher at Stellenbosch University, Associate Professor Lisanne du Plessis, explains that breastmilk and breastfeeding are referred to as ‘the economic choice’ because mothers produce custom-made breastmilk for their children at no additional expense to their households. She points out that the high costs of not breastfeeding include the impacts on nutrition, healthcare and the environment. It is essential that the barriers to mothers providing their children with the most natural, nutritious and health-boosting free option need to be overcome. Lisanne points out that: “On average, 20 kilogrammes of formula is needed to feed a baby for the first six months of life. At an average price of R190 per kilogramme, the formula bill adds up to almost R4000. Add to this, the cost of bottles and teats as well as fuel to boil water and clean utensils, and families face a staggering expense of thousands of rands to feed their babies.”

There are also substantial environmental costs associated with not breastfeeding. According to the widely cited Lancet Breastfeeding series, breastmilk is ‘a natural, renewable food that is environmentally safe’. It is produced and delivered to the consumer without fuel inputs, pollution, packaging or waste. By contrast, breastmilk substitutes have a substantial ecological footprint, which includes agricultural production, manufacturing, packaging and transport just to get to the consumer. In the home, it requires water, fuel and cleaning agents for daily preparation and use. A host of pollutants and significant waste are generated along the way. It is estimated that more than 4000 litres of water is needed to produce just 1 kilogramme of infant formula. “It is clear that from the household to the country level, breastfeeding can significantly reduce costs and contribute to breaking the poverty cycle,” Lisanne concludes.

A nation of breastfeeding mothers can also reduce the burden of their country’s healthcare costs. Registered Dietitian and ADSA spokesperson, Chantell Witten, who is also a researcher at North West University says, “It is well-proven that breastfeeding reduces disease risk. Breastfeeding substantially protects infants against death, diarrhoea, chest and ear infections. Breastfeeding also helps to prevent malnutrition in all its forms. It protects against overweight, obesity, diabetes as well as the various health consequences of under-nutrition. For mothers, breastfeeding reduces the risk of breast and ovarian cancers, and of high blood pressure.” As pointed out by Chantell, infants who are not exclusively breastfed; who are given food earlier than age six months and who are not following a varied diet, are at higher risk of malnutrition and death. Globally, if higher rates of optimal breastfeeding were practiced, 823 000 annual deaths in children under the age of five years and 20 000 deaths from breast cancer could be averted.

The third key message of the 2018 World Breastfeeding Week is concerned with the role of breastfeeding in a world of upheaval. Breastfeeding has the power to ensure food security for infants and children in times of crisis. This is highly relevant to disadvantaged communities in South Africa, which bear the brunt of disasters such as fires and floods, but are also increasingly thrown into crisis due to protest action.

University of the Western Cape lecturer, Registered Dietitian and ADSA spokesperson, Catherine Pereira points out that breastfeeding provides complete food security for babies up to six months of age. “Furthermore, from 6-24 months, breastmilk still provides a substantial contribution to a child’s nutrient and energy needs. Breastmilk is accessible, sufficient, safe and nutritious and it is therefore quite clear that breastfeeding can contribute directly to ensuring food security during emergencies.”

Catherine emphasizes the need for us to think carefully about the ways in which we respond and give help as a crisis unfolds: “When it comes to making sure that babies are fed in a crisis, for many people, the first thought is to donate infant formula. Infant formula is expensive, and so there’s an assumption that it is something valuable that could help. Unfortunately, this is not the case. Rather, providing support to mothers to continue breastfeeding, especially during a crisis, is a much more important priority. The WHO and UNICEF have issued a very recent brief on breastfeeding during a crisis which includes suggestions consistent with what has been mentioned by Catherine.

In addition to this, many women struggle to continue breastfeeding when they return to work and research shows that breastfeeding rates go down when women go back to work. It is therefore important for South Africa to focus on improving comprehensive maternity protection for women, which is defined by the International Labour Organisation (ILO) as: health protection in the workplace, a minimum period of maternity leave, some form of cash and medical benefits while on maternity leave, job security, non-discrimination and support to breastfeed or express milk upon return to work.

In South Africa, we have a far way to go to support breastfeeding mothers in the workplace. Current law indicates that women should receive four months of maternity leave, however paid leave is not mandatory (although government departments and some companies do provide paid leave). It would be very important for all stakeholders to advocate for longer maternity leave (up to 6 months) and that paid leave is mandatory. Non-standard employees (employees placed by temporary employment services, employees on temporary or fixed-term contracts and part-time employees such as domestic workers or farm workers) are a particularly vulnerable group. This group of women often have to claim pay for their maternity leave from the Unemployment Insurance Fund (UIF) and this can be an extremely time-consuming and complex process for some women.

Once back at work, women should be informed that they are entitled to two 30-minute breaks during their work day to breastfeed or express breastmilk until their infant is six months old. This enables mothers to return to work and earn an income whilst still providing their infants breastmilk, the best feeding option. All stakeholders should work together in an attempt to improve the support of women to be able to continue breastfeeding when they return to work.

It’s clear that South Africa has much to gain in turning around its low rates of exclusive breastfeeding and actively striving to reach the 2025 target of 50% of mothers’ breastfeeding exclusively for the first six months of life. Developing a national culture that supports the truism that ‘breast is best’ can have far-reaching positive impacts for our children, mothers and country.

For information on World Breastfeeding Week 2018 visit www.worldbreastfeedingweek.org

 

Meet Registered Dietitian, Nazeeia Sayed

Chat 1 Comment July 4, 2018 nutritionadsa

We chatted to registered dietitian Nazeeia Sayed, who is the Branch Liaison on the current ADSA Executive committee, acting as the communication link between ADSA branch chairpersons and the national Executive Committee to ensure consistency in operations. She also manages the mentorship programme. We wanted to find out why she became a registered dietitian, what she loves about her work and what the challenges are:

Why did you become a Registered Dietitian?

I love food and cooking and was all set to study Consumer Sciences – but I stumbled into Dietetics at UKZN when I received a bursary. 

What do you enjoy most about the work you do? What are the most satisfying moments?

I most enjoy the variety in the work that I do: teaching dietetic students, supporting new mums on breastfeeding, or technical R&D support to food companies.  Every day is different!  I also enjoy the flexibility my work as a consultant dietitian allows me so I have time for other things I enjoy and value.  The most satisfying moments are being able to see the positive impact I can make and the feedback I receive from the people I interact with.

What has been your career highlight?

I have been a dietitian for over 20 years now with lots of exciting times.  My career highlight would undoubtedly have to be working on my own the last 3 years as a consultant dietitian.  It has been tremendously challenging and rewarding.

What are the most challenging aspects of your career?

Trying to stay abreast of all the nutrition research and information!  I have embraced the fact that I cannot be a Jack of all trades but I need to focus and build my expertise in a few areas of nutrition.  This also allows me to market myself to potential clients more strongly.  

How do you cope after a day of nutrition disaster and bad eating choices?

A hot cup of tea can resolve most things!  There will be periods when we all find it difficult to have a healthy eating day – I don’t focus on that – I move on and make better decisions the next day!  If I do overindulge then I make the extra effort to have lighter meals the next day.

What are the three things that you think people should stop saying when they meet a dietitian?

“I didn’t know dietitians ate cake.”

“Do you have a diet sheet for me about xyz?”

“But I was not breastfed and I turned out ok.”

What should clients look out for when deciding which dietitian to work with?

All dietitians are equally qualified but their special interests and experiences vary.  A client (individual or company) can ask the dietitian about his/her experience, and ask him/her for a brief proposal. 

What is your favourite dish and your favourite treat food?

Lamb biryani with cucumber raita is my favourite! I am easy to please – chocolate would be my favourite treat!

 

To find a dietitian in your area visit: http://www.adsa.org.za/Public/FindARegisteredDietitian.aspx

Nutrition at the centre of sustainable corporate wellness

Chat Leave a comment July 2, 2018 nutritionadsa

We live in an era when many of us, not just aspire to, but have an expectation that living well for longer is a real possibility. Increased awareness of the impact of lifestyle on health has made it clear we can’t just rely on medical industries to reach this goal – we play the most important part. It is a part that is played not at all in sweeps of grandeur, but in the small details of our daily choices – What will we eat? When we will exercise? How will we get sufficient rest and sleep? What do we need to do to actively manage our stress today?

Corporate Wellness Week, from 2 to 6 July, emphasises the need to properly consider our time spent at work when we answer these questions. We’re the master of our own universe at home – we are able to muster up great salads and fresh food inspired dishes; take yoga classes, mountain bike, meditate and walk the dog along the beach in our free time. But what happens when we go to work?

If you are a corporate employee, chances are that you eat nearly half of your daily meals and snacks at work, and your physical activity is low. Typically, home is the haven of well-deserved respite, relaxation and free choice; while the workplace, driven by the demand for efficiencies, is stressful, demanding and limiting. This is why we like weekends.

But two days a week of healthy living is not enough. We need workplaces that also support our wellness, simply because that is where we spend most of our time. This is not just an agenda from the employee perspective. As ADSA spokesperson and Registered Dietitian, Lerato Radebe points out: “Wellness in the workplace is not only a means to keep employees happy, but has tremendous effects on absenteeism, presenteeism and productivity.”

Lerato explains that wellness is an active process of becoming aware of and making choices towards a healthy and fulfilling life. “Wellness is more than being free from illness, it is a dynamic process of change and growth. WHO, the World Health Organisation, describes it as: “a state of complete physical, mental and social wellbeing, and not merely the absence of disease or infirmity.”

Nathalie Mat, another Registered Dietitian and ADSA spokesperson, weighs in: “Nutrition is one of the easiest modifiable factors that controls a person’s energy levels and productivity. A company’s culture can perpetuate or inhibit healthy eating. I have experience of many companies where health is still not prioritized, leading to poor nutrition and health overall.”

So, what can South African business do to promote a sustainable culture of wellness in the workplace?

With nutrition at the centre of wellness, ADSA experts offer these guidelines:

• Create and maintain higher levels of wellness awareness through ongoing advocacy, engaging a Registered Dietitian and other wellness professionals through a dedicated wellness programme;
• Make wellness exciting by avoiding tick-box exercises or initiatives that are punitive in spirit. Wellness programmes need to be dynamic and up to date with latest trends that are interesting, value-added and that inspire employees to make lifestyle changes;
• Combat rising healthcare costs by rewarding employees’ participation in your corporate wellness programme through rebates on health insurance;
• Make healthy eating the workplace norm with healthy meeting snacks, healthy options in the canteen, water as the primary drink and bowls of fresh fruit;
• Have a dietitian available on site and facilitate dietitian-led support groups as a great way to foster healthy eating without forcing programmes on employees.

 

To find a Registered Dietitian in your area visit http://www.adsa.org.za/Public/

All the ways that Dietitians do Prevention

Chat 1 Comment June 4, 2018 nutritionadsa

Across the world, health and social care services are under stress; and in South Africa, the inaccessibility of quality health care for many people remains one of the country’s intractable problems. These pressures have intensified the focus on the prevention of disease as the key driver of public health. At the forefront of prevention is food. As one of the only healthcare professionals trained and qualified to interpret the latest nutrition science and dietary guidelines, dietitians play multiple roles in the prevention of diseases.

Dietitians Do Prevention is the theme of the 2018 Dietitians Week which starts today and runs until 8^th of June. To create awareness, ADSA (Association for Dietetics in South Africa) joined SASPEN (South African Society for Parenteral and Enteral Nutrition), ENASA (Enteral Nutrition Association of South African) and HDIG (Hospital Dietitian Interest Group) in highlighting the six major ways that Dietitians Do Prevention and help to reduce the burden of disease in South Africa through their vital work.

ADSA spokesperson Jessica Byrne points out that: “Not many people are aware that dietitians, who must be registered with the HPCSA (Health Professions Council of South Africa) in order to practice their profession, are employed across many different sectors from industry to communities; as well as in health, research and educational institutions. Across the board, they play a key role in disease prevention.”

 

The Six Ways that SA Dietitians Do Prevention, are:

Guidance during first 1 000 days – Dietitians support expecting mothers to promote healthy pregnancies and prevent complications, but their work doesn’t end there. Jessica Byrne says: “Due to the country’s suboptimal rates of breastfeeding, the dietitian’s promotion of breastfeeding, monitoring of infant growth and ongoing guidance as a baby starts to also consume solids has become critical prevention work. Breastfeeding not only provides the best source of nutrition for a baby but also promotes growth and enhances the vulnerable immune systems of babies to help prevent disease.”

Public Health and Primary Prevention – Healthy eating and hydration is essential for health. Dietitians work to educate the general public on good food choices to maintain their health, which helps prevent illnesses and avoid diet-related conditions such as diabetes, malnutrition or obesity. Dietitians do prevention at community level through the promotion of house hold food security and the drive to eliminate hunger. Various community projects involve the services of a dietitian.

Mental Health and Addiction Recovery – Good nutrition and a healthy diet can impact positively on both the prevention and management of mental health conditions, including helping to support recovery and prevent relapse in the case of addictions.

Hospital, rehab and home-based care – “You will find dietitians working right across the health care system,” says Alta Kloppers, spokesperson for HDIG. “This is because nutrition plays such an important role in survival, recovery, rehabilitation and symptom relief, as well as reducing the risks of further illnesses and preventing more admissions to hospital and other health care services.” Dietitians do prevention through screening of hospitalised patients to identify patients at risk of developing malnutrition, and providing specialised nutrition interventions to manage specific diseases and conditions.

Optimising Health and Secondary Prevention – Dietitians do prevention by helping people with existing conditions such as diabetes, kidney failure or dementia to optimise their nutrition in order to get relief from symptoms, prevent complications and enhance their quality of life. This will include individualised dietary advice and appropriate follow-up and monitoring.

Making Every Contact Count through Healthy Conversations – Dietitians don’t just advise on diet and nutrition when they do prevention. Instead they engage also with clients on the other issues related to good health such as the importance of physical activity and not smoking. They also take into account the social and emotional factors that can easily contribute to a client’s need for a healthier lifestyle. Conversations with dietitians can then easily direct people to where they can also access professional help for the non-dietary issues that also impact on disease prevention.

“The important message of this year’s Dietitian’s Week,” says Lizl Veldsman SASPEN’s spokesperson, “is that it is impossible to separate disease prevention from nutrition and therefore, from the work of a dietitian.”

Lynne Mincher, ENASA spokesperson agrees: “Good nutrition is the foundation of prevention and recovery. Whether you are talking about supporting breastfeeding tube-feeding or oral nutritional supplements, a person recovering from an operation or guiding someone with a chronic condition such as diabetes, we need that expertise of the dietitian right at the frontlines of prevention.”

A collection of “Dietitians Do Prevention” recipes by South African dietitians has been published and includes 39 recipes, covering breakfast, lunch, dinner and snacks. Each recipe comes with a prevention message. It can be downloaded here: http://www.adsa.org.za/Public/DietitiansWeek2018.aspx

You can also download the Dietitian’s Week infographic here: http://www.adsa.org/za/Public/DietitiansWeek2018.aspx

 

Meet Registered Dietitian, Retha Booyens

Chat Leave a comment May 31, 2018 nutritionadsa

We caught up with registered dietitian Retha Booyens, who is passionate about nutrition and dietetics, to find out what drives her,  why she chose dietetics as a career and how she is making a difference through her work:

Why did you become a Registered Dietitian?

Contrary to what people believe, dietitians are actually foodies and love experimenting. I can remember that from a young age I loved food and eating, but also loved health and being active (athletics, acrobatics, hockey, netball etc). It seemed like an obvious decision to become a dietitian, but I need a bit more convincing. I took a gap year and did shadowing in dietetic lectures, at clinical dietitians and outpatient consultations. And after that there was no turning back.

What do you enjoy most about the work you do? What are the most satisfying moments?

The pleasure is in the small things, like a client progressing to solids after a long battle on IV nutrition and tube feeds or helping someone reach personalised goals (such as athletes).

Knowing that I can be an instrument in the saving of a person’s life is a tremendously satisfying feeling. I have a huge passion for critical care and renal dietetics and love to see how I can not only save someone’s life but also improve quality of life.

What has been your career highlight?

Becoming an ADSA spokesperson and being able to share my passion on a larger scale (in print, radio, etc).

Very close second was hosting a radio talk show (Bite for Life with Retha Booyens) on a local radio station in North West before relocating.

What are the most challenging aspects of your career?

Having to make peace with the fact that I cannot help everyone.

Knowing the vast amount of misinformation that is available, that is not only unsustainable but also damaging to people’s health. That is why I’m passionate about my Facebook page and Instagram account, just another platform where I can share evidence-based nutrition guidelines.

How do you cope after a day of nutrition disaster and bad eating choices?

I always try to remind myself (and my clients) that it is a lifestyle and not a diet. Therefore there are bound to be weddings, parties and other occasions where over-indulging will happen.

What I do after a day where I didn’t make all the right choices is just to get back on the wagon the next day and get back into my usual healthier routine.

What are the three things that you think people should stop saying when they meet a dietitian?

• Then you shouldn’t look what I have on my plate now.
• Can you give me a sample meal plan?
• You probably never eat unhealthy foods.

What should clients look out for when deciding which dietitian to work with?

Choose someone that you feel comfortable with and can relate to. Someone who will be able to support you on an emotional level as well.

The relationship between a dietitian and client/patient is far more than just ‘what you eat’ and therefore you need someone that will be able to assist with the other aspects besides the food.

What is your favourite dish and your favourite treat food?

The dish I love making is any type of interesting salad – I love to invite people over and them saying ‘I didn’t know that healthy food can be this tasty.

On the other hand, when I treat myself I love to have anything Italian – so pastas and pizzas are right at the top of my list.

 

To find a registered dietitian in your area, please visit: http://www.adsa.org.za/Public/FindARegisteredDietitian.aspx

Busting the two biggest myths about your immune system

Chat Leave a comment May 16, 2018 nutritionadsa

Winter is here, and that gets us thinking about our immune system, and what we need to do to boost it, so that it helps us avoid colds and flu, or at least recover from them more quickly.

The immune system is one of the most complex networks in the body that is still far from being completely understood by the world’s scientific community. As pieces of research are added to the picture, myths about the immune system arise in the gaps, and they are often acted upon as truths.

Registered Dietitian and spokesperson for ADSA (Association for Dietetics in South Africa), Linda Drummond helps us sort fact from the fiction:

MYTH # 1 – ‘All I need for a winter immune boost is a multi-vitamin or more Vitamin C’ – “This is probably the most common misconception – that nutritional supplements, or greater doses of one particular vitamin, can be an effective protective solution,” says Linda. “While Vitamin C does play an important immune-boosting role, research has shown that supplementing with Vitamin C does not actually help you to avoid developing colds and flu. Studies have found that in some, but not all cases, Vitamin C, as an isolated strategy, may help to reduce the duration of the illness, but not protect you from it. Nutritional supplements can play an important role in supporting improved health for vulnerable people, such as children, the elderly, pregnant women and those with health conditions that compromise their immunity. However, others should rather aim to get their daily intake of immune-boosting micronutrients from their food. Eating a variety of healthy foods every day, including lots of vegetables and fruits, wholegrains, dairy, meat, chicken or fish, beans and lentils, and plant fats provides not just Vitamin C, but also the other immune-boosting nutrients such as Vitamins A, D and the B’s, as well as trace elements such as zinc and selenium. You cannot expect that if you eat poorly, but take a supplement, your immune system will still be highly effective. What you eat, not what you supplement with, is what is most important to build your defences against winter germs. Supplements are not the antidote to unhealthy eating. They can help to fill in gaps in an otherwise healthy eating plan, and you should get your dietitian’s advice on this. However, we should all be clear that when it comes to what we consume and our immune systems and our health, there is simply no substitute that we know of at this time that beats the effectiveness of eating a variety of quality, minimally processed foods, which are mostly plant-based, every day. It is the way to go.”

MYTH # 2 ‘To improve my immunity in winter all I have to do is focus on the food I eat and the supplements I consume.’ “This is false,” says Linda. “While healthy eating is a vital immune boosting strategy, and nutritional supplementation may be necessary for you if you have a compromised immune system, it remains one critical aspect of having an effective immune system during the challenging winter months. But, it is a complex system and other factors are at play.

Scientific research has shown that:

• Sufficient sleep is also important to support the immune system;
• Regular exercise is a powerful immune system booster;
• And, a positive mental and emotional state strengthens your resistance to disease.

What this means is that during winter, if we want to effectively develop our resistance to illnesses, we need to keep our focus on our whole body and our entire lifestyle, not only one part of it. We must get enough quality rest that is balanced by also getting daily physical exercise. We need to take regular action to manage stress, develop mindfulness and be in charge of our disruptive emotions. Sleepless nights; days of inaction and stress that is off the charts for most of the time will batter our immune system as surely as nutrient poor food and other poor eating habits.”

The bottom-line is that you should boost your immune system this winter, and, based on real evidence, you can do that each day by:

• Eating healthily by focusing on a variety of minimally processed quality foods from the different food groups to ensure your body gets all the nutrients it needs. Aim for at least five colourful vegetables and fruit daily;
• Saying no to high energy, sugar, salt and fat foods including take-aways, sweetened drinks, sweets, chips, cakes, biscuits and all the other highly-processed options;
• Enjoying tucking up warm at night and getting the sleep you need to wake up refreshed and strong;
• Keeping active every day and
• Letting go of your stress and anxieties.
• Washing your hands often with soap and water for at least 15 seconds. When you are not near a sink, use a hand sanitizer.

 

To find a dietitian in your area, visit the ADSA website

Chicken Meatball Harvest Bowls – NEW RECIPE

Chat Leave a comment May 14, 2018 nutritionadsa

Harvest bowls are awesome – lots of nutritious, yummy food and different flavours in one bowl to enjoy.

This Chicken Meatball Harvest Bowl, created by registered dietitian and foodie Cheryl Meyer from Dish & Delite, packs in cooler-weather seasonal veggies – brussels sprouts, zucchini, cauliflower and carrots. A great fibre boost and lovely variety of colour, vitamins and minerals.

We also love this recipe because all the elements keep well in the fridge and can be mixed and matched through the week for on-the-go lunches and quick, easy dinners.

 

This recipe serves 4

INGREDIENTS

Rice

½ cup raw brown & wild rice

 Chicken meatballs

250 g chicken mince

1 cup coarsely grated zucchini

¼ cup finely grated parmesan cheese

¼ cup fresh wholewheat or low GI bread crumbs

½ onion, diced

1 teaspoon crushed garlic

½ tablespoon fresh thyme or ½ teaspoon dried thyme

½ teaspoon chicken stock powder

vegetable oil – for frying

Roasted veggies

300g Brussels sprouts, trimmed and halved

300g cauliflower florets

2 tablespoons olive oil

1 tablespoon fresh thyme or 1 teaspoon dried thyme

1 teaspoon crushed garlic

Dressing

1 cup fat-free plain yoghurt

¼ cup fresh parsley, finely chopped

salt and pepper, to season

Carrot

1 large or 2 medium (200 g) carrots, coarsely grated

 

METHOD

1. Rice: Cook the rice as per the package instructions.
2. Meatballs: Combine the chicken meatball ingredients. Using a tablespoon to measure, divide the mixture into 20, roll each meatball between your hands to form 20 small balls. Chill in the fridge for at least 30 minutes. When ready to cook, heat a frying pan with a shallow coating of vegetable oil and cook the meatballs in batches until lightly golden on all sides and cooked through. Once cooked, place on paper towel to soak up any excess oil.
3. Roasted veggies: Line a baking tray with baking paper or foil. Add the Brussels sprouts and cauliflower to the tray, drizzle with olive oil, thyme and crushed garlic and toss to combine. Roast at 200°C for 15-20 minutes, tossing mid-way.
4. Dressing: Combine the dressing ingredients.
5. Assemble: Enjoy your bowls warm or cold. Divide the rice, roasted veggies and grated carrot into four bowls, add 5 meatballs to each bowl and top with a generous drizzle of dressing.

 

NUTRITION INFORMATION: Per serving

Energy: 1532 kJ; Protein: 26.8 g; Carbohydrate: 37.1 g of which, total sugars: 7.1 g; Fat: 16.1 g; Fibre: 10.0 g; Sodium: 287 mg

 

“We should be as kind to ourselves as we are to others”

Chat Leave a comment May 8, 2018 nutritionadsa

This week we chat to Tabitha Hume, a registered clinical dietitian in private practice, to find out why she became a dietitian, what she enjoys most about the work she does and what the challenges are:

Why did you become a Registered Dietitian?

I danced very seriously when I was at high school (ballet) and fell prey to the eating disorder monster. When I went to UCT, I started out studying BSc with an aim to genetic engineering, but then someone mentioned that dietetics was offered as a post-grad honours degree and my interest was piqued. I changed my BSc subjects to physiology and psychology and then was equipped for dietetics. I had a very strong interest in the physiological development of metabolic problems and so when I started my honours thesis on the hyper-metabolic response of paediatric burns patients, I was in heaven! Then after honours, my huge thirst for knowledge blessed me with a research and lecturing post at Wits Physiology Department, doing my thesis on carbohydrate and insulin metabolism, which was incredible. I knew I was in the right career when I started private practice and saw how rewarding it was, helping people with disordered eating and eating disorders completely lose their fear and anxiety of carbohydrates and remain skinny whilst eating a LOT.

So, it was really an evolution into dietetics, but a perfect fit!

What do you enjoy most about the work you do? What are the most satisfying moments?

I love interacting with people. I see myself as a bit of a teacher. Watching as the penny drops with people is very rewarding. Seeing previously restrictive people turning into satisfied eaters with a genuine passion for eating, and losing weight or stabilising muscle mass makes me feel like I’ve helped both body and mind, and made a positive difference. My most satisfying moments are probably seeing my past anorexic and bulimic patients enjoy food, socialising, eating with their families, and moving on to inspire other eating disorder sufferers with lecturing, blogging and mentoring. That’s paying it forward and I feel blessed that I am able to be part of that journey.

What has been your career highlight?

I think this answer has two parts: The first was the success of my first three books. Then, the second highlight has been slow: working my way back up from complete financial and emotional ruin after being accused of malpractice in 2001. However, the exoneration and my ongoing passion for helping people recover has put me back in the practice seat and made me stronger in the process. I’m proud of that.

What are the most challenging aspects of your career?

There are 3 main challenges, which hit me every day.

• The fact that everyone and anyone dishes out conflicting and pseudoscientific dietetic advice and that the public is not protected against this. More disease and death is being caused by confusion, yo-yo dieting, eating disorders and orthorexia arising directly from ‘diet gurus’ who have little or no physiological or medical background. Because the public sees these ‘diet gurus’ and registered dietitians as equal authorities and equally qualified to dispense dietetic advice, I sometimes feel angered that I am forced to highlight the vast difference in qualifications there are. It’s crazy that we are forced to ‘convince’ patients that we are the experts. After all, someone with a rotator-cuff injury would not question a physiotherapist on what advice she received from her personal trainer!
• Apropos the above: I also find it very challenging that medical aids still don’t see the massive value in dietetic therapy. This hinders the patient from obtaining the full scope of care that they actually need from a dietitian, and this incomplete process leaves the full lifestyle change open to failure, further exacerbating lost faith in dietetics.
• With the plethora of rubbish advice available to people, much of the limited time in consultation is spent trying to teach complicated physiological concepts so that they can understand and thus ‘trust’ the advice we give, because it is often so contrasting to what is fashionable and the latest fear-mongering fad. Patients so often say, “I need to spend a whole day listening and understanding because only with understanding it ALL can my enormous fear of food be undone.” We, as dietitians, shouldn’t have to do this. We should be able to guide, direct and heal. Not have to spend patients’ valuable time convincing them that eating normal food is OK.

How do you cope after a day of nutrition disaster and bad eating choices?

I speak to myself kindly, as I would to a child who made mistakes. We all do things for a reason, and I show myself WHY I made those mistakes, and rapidly make small adjustments to address that problem for the future. As soon as I let guilt in, my tendencies to be mean to myself start, and this simply starts a complicated restrict/defiance pattern in my eating which is not healthy. We should be as kind to ourselves as we are to others.

What are the three things that you think people should stop saying when they meet a dietitian?

• “Are you sure? Everyone else seems to be saying that blah blah blah (insert pseudoscientific rubbish)”.
• “I know what I should be doing I just can’t seem to have the discipline”. …..Um, no! If you don’t have the discipline, it’s probably because you are doing it wrong!
• I won’t need much time with you… just give me a diet sheet of what I can and can’t eat”.

What should clients look out for when deciding which dietitian to work with?

I think this is a very difficult one to answer, seeing as most dietitians have equal qualifications. I’d say that because patients usually require a lifestyle change (and that is a fairly personal process), finding a dietitian with whom the patient ‘clicks’ on a personality level is very important to motivation and trust.

What is your favourite dish and your favourite treat food?

Undoubtedly a hot lentil curry with chutney and tons of fresh coriander!

My favourite treat food would be warm apple pie! (Vegan of course!)

Be Kind to Yourself!

Chat Leave a comment April 24, 2018 nutritionadsa

We are sharing success stories to find out why people decide to see a dietitian, what happens on the journey, what the hardest part of that journey is and what results are achieved. This week we chatted to Bianca Dorp who worked with registered dietitian Alex Royal to improve her health and diet.

Why did you decide to see a dietitian? (The before story)

I was training about 5 to 6 times a week in the gym, and seeing a personal trainer twice a week during those sessions. The results I was seeing were not correlating to the amount of activity I was doing, so I decided to enlist the help of Alex to see where my nutrition could be improved in order to reap the rewards for the amount of effort I was putting into training.

Tell us about your journey with the dietitian?

The main surprise for me was that the amount of food that I was eating was far too much, albeit healthy. Alex gave me the tools to live a healthy lifestyle that was designed for my body and physical activity level. Since I love cooking I’ve found this extremely helpful because now I know what portions I’m allowed to eat, and I can invent meals that stick to this ratio, while still being very tasty.

I loved my journey with Alex! It is very rewarding to see those centimetres drop off month by month after the hard work I put in. It was great to have a sounding board to talk about food, any difficulties I was facing, and simply learning about my body and how to feed it well.

I felt like I was treating my body with the utmost respect and felt amazing during the whole process. 

Tell us about your results / successes?

The results were incredible, but like anything came with hard work and dedication. Alex was an expert in making me pick up muscle mass, but reducing fat at the same time, which is a rare combination I believe. My monthly measurements showed a good reduction in fat percentage and a good pick up in muscle mass, which showed off all the muscles I wanted to from training. I not only physically looked better and felt stronger, I’ve never felt more energetic in my life. My body felt so healthy and well nourished. Another benefit was that my skin became very clear and radiant, which is always appreciated!

What was the hardest part of the journey?

The hardest part in the beginning was dealing with the amount of food I was allowed to eat, mainly on the protein side. During the journey I decided to lessen my alcohol intake significantly, which sped up my results even more. This was initially hard to do as I do love a good glass of wine. Throughout the journey I would say staying motivated is definitely a important factor. It’s very easy (for me) to rather stay at home instead of exercising, but you just have to keep at it. And to also be kind to yourself if something does slip through the cracks and you take a tiny step backwards. Alex taught me that in the big picture of life, gaining 1cm back is not a big deal. It’s your overall well-being that is important.

What are the top three tips you can share?

• Meal prep and plan! This was a huge help since I then couldn’t stray from the plan, because all the meals were already measured out and prepped.
• Carry healthy snacks with you. If I was feeling very hungry during the day I’d make sure to have an apple or some nuts on me so that I could snack on something healthy rather than resorting to buying something.
• Be kind to yourself. I would beat myself up a lot if my results weren’t consistent every month. But as Alex said, it’s a journey so try to not be too hard on yourself if one month is ‘worse’ than the rest

What the dietitian says

I loved every minute of the journey with Bianca. She was so enthusiastic and committed to improving her health and diet, which showed in her beautiful, well deserved results. I think she was also motivated as she picked up speed and saw that the results were actually tangible. To be honest she inspired me and reminded me why I truly love what I do. Thank you Bianca!

 

To find a dietitian in your area, please visit the ADSA website

“Teaching nutrition is my passion”

Chat Leave a comment April 20, 2018 nutritionadsa

 

We chatted to Registered Dietitian Zelda Ackerman who runs Family 1^st Nutrition and is the author of a wonderful book called ‘Eet Reg (Bevry jouself en jou kinders van emosionele eet)’. We wanted to find out why she became a dietitian, what she loves about her work and what the challenges are:

 

Why did you become a Registered Dietitian?

My interest in nutrition started when I was at school. In Grade 8 we learned about nutrients and their functions in the body in Home Economics. This fascinated me and I decided that I wanted to become a dietitian.

What do you enjoy most about the work you do? What are the most satisfying moments?

I enjoy teaching groups of parents and dietitians about nutrition the most! Teaching nutrition is my biggest passion, more specifically teaching about paediatric nutrition.

The most satisfying moment is when a patient tells you how they followed your advice and how good they feel since changing their lifestyle!

What has been your career highlight?

My career highlight was when my book Eet Reg was published in May 2016. It was a great honour to be approached by NB Publishers and be offered a contract to write about what I love.

What are the most challenging aspects of your career?

Staying motivated to make a difference when people do not follow your advice and rather opt for quick fixes (which you know will only last for a few weeks).

How do you cope after a day of nutrition disaster and bad eating choices?

Contrary to what most people may think I am not a health food freak. I eat healthy 90% of the time and I enjoy it! But when I eat junk or unhealthy food I don’t feel guilty or bad about it at all. I enjoy it and go back to eating my normal healthy food the next meal.

If I eat unhealthily for a longer time period, due to for example being with family who eat unhealthy, I’ll eat smaller portions of starch and larger portions veg to get back on the right track.

What are the three things that you think people should stop saying when they meet a dietitian?

• “Oh boy, now I have to tuck in my tummy”
• “You probably only eat healthy foods”
• “I have to come and see you!”   … and then they don’t!

What should clients look out for when deciding which dietitian to work with?

Nutrition is such a broad field and I believe you should look for someone who has personal experience if possible and then lots of experience in the specific conditions / age group that you need advice on.

What are your favourite dish and your favourite treat food?

My favourite food is vegetables. My favourite meal would be one with a few different types of vegetables and a few different types of salads.

I don’t believe in calling any food a treat, because that gives food an emotional connection. As I explain in my book Eet Reg, I believe food should not have emotional connections, but should be only for nutrition. My favourite sweet food is a good quality dark chocolate!

 

If you are looking for a dietitian in your area, please visit the ADSA website

The Role of the Dietitian in Eating Disorder Treatment

Chat Leave a comment April 16, 2018 nutritionadsa

Eating disorders are complex illnesses with both psychological and physical aspects that require treatment. For this reason, over the past few decades, it has become more common for the treatment of people with eating disorders to be managed by multi-disciplinary teams which can deliver the necessary medical, psychological and nutritional help. As society’s foremost expert on nutrition, the dietitian has an important role on the treatment team for a person suffering from an eating disorder, and more opportunities are opening up for dietitians to develop as experts in this role.

Julie Deane-Williams, a registered dietitian and ADSA (Association for Dietetics in South Africa) spokesperson who has a special interest in treating people with eating disorders, points out that in some cases, the dietitian may also be the first port of call for help.

“Even though there are high levels of denial associated with disorders such as anorexia nervosa or bulimia nervosa, the dietitian is often the health care professional on call, especially when it comes to a person struggling with emotional/comfort eating or binge eating disorder. Typically, in the first session, a sufferer, usually female, confides that she is desperate to lose weight; reveals disgust at her body, even if she is within a healthy BMI (Body Mass Index) and feels shame that she has been unable to stick to a diet. The dietitian soon discovers that the emotional eater has tried many different diets. Patients commonly are keenly aware of the energy content of different foods but that doesn’t mean that they know much about nutrition. Often the patient hopes that the dietitian can provide a ‘miracle’ diet that is finally going to help her lose weight and keep it off.”

In combination, these are the warning signs for the dietitian who can recognise the symptoms of disordered eating. It is important that the dietitian doesn’t play into the patient’s scenario but instead helps them to acknowledge disordered eating and address it appropriately.

Deane-Williams makes it clear that the dietitian who works with people with eating disorders needs to acquire particular expertise and skills.

“It is important for the dietitian to understand how the different eating disorders develop and are maintained by patients, as well as to have sound knowledge of the medical, psychological and physiological aspects of the range of eating disorders. In order to play their role effectively on a multi-disciplinary team, they also need to have a general understanding of the mental health issues as well as the various psychological interventions and their applications. It would be an advantage to the dietitian to have expert communication, counselling and behaviour change skills. This is a relatively new role for dietitians, and the complexity of eating disorders demands education and training that goes beyond the minimum required to simply qualify as a registered dietitian.”

The dietitian who works with people with eating disorders plays an important role in the assessment, treatment, monitoring, support and education of the patient. As advocates of evidenced-based science, they serve as important resources of nutrition knowledge for the patient, the patient’s family and the other health care professionals on the treatment team. They need to be skilled at determining a patient’s nutritional status, eating patterns and behaviour, food rules and beliefs. It is the dietitian who takes into account the patient’s meal planning, food shopping and cooking skills. The dietitian works closely with other team members to understand how the patient’s underlying psychological and emotional issues impacts on their eating behaviours, as well as their motivation and capacity for behaviour change. The dietitian will work collaboratively with the patient to develop the nutrition aspect of the treatment plan, and to support the patient and the rest of the team throughout its implementation.

In the light of recent research in the UK that has attributed more deaths to eating disorders than any other psychiatric disease, Deane-Williams urges people with unhealthy relationships with food to seek help sooner rather than later.

“Using food, or the lack of it, to cope with distressing emotions and situations is a maladaptive way of managing life,” she says. “All eating disorders are addictions, and it is the nature of an addiction to further and further alienate a person from their own inner truth. Addictions also usually drastically stunt emotional growth. Once a person accepts that they have an eating disorder, and they seek good medical help, the healing journey is one that is difficult yet immensely rewarding. Not only can they recover, but they find out who they really are – bright and exceptionally intuitive people who had developed a coping mechanism to keep their ‘heads above water’ during extremely challenging times in their lives. Once they develop healthy ways of managing difficult emotions, they can go on to thrive, and create healthy and very happy lives.“

If you think you or a loved one might be struggling with an eating disorder, consider visiting a registered dietitian for expert guidance and advice. If you are looking for a dietitian in your area, please visit www.adsa.org.za

A Delicious One-Pot Meal!

Chat 1 Comment April 13, 2018 nutritionadsa

Beef and Butternut Casserole with Mushrooms and Tomato

We love the latest NutritionConfidence recipe from the authors of Food for Sensitive Tummies, registered dietitians Cath Day and Gabi Steenkamp! It is packed with vegetables (a whopping four servings), high in fibre and a good source of iron. Comfort food, which is still a healthy balanced meal.

This is a meal-in-one casserole, which is easy to prepare ahead of time. Perfect for dinner guests and to make during a very busy week. Butternut contains double the starch compared to the other vegetables, so may be used as a carbohydrate in this dish. Since there are four other vegetable servings, the butternut can serve as the starch of the meal.

RECIPE (Serves 4)

INGREDIENTS

1 onion

1 leek

4 cloves garlic

2 rashers bacon, optional

2 sprigs fresh rosemary

2 t olive oil

2 bay leaves

1 butternut, large (800 g)

250 g  mushrooms, mixed are most delicious

410 g  tinned chopped tomatoes (1 x 410 g tin)

150 ml red wine, optional

500 g beef goulash pieces, check for minimal visible fat.

8 black olives

2.5 ml salt & freshly ground black pepper (½ t)

METHOD

1. Preheat the oven to 180ºC
2. Peel the onion and chop. Trim, wash and slice the leek. Peel and slice the garlic.
3. Heat a large pan or ovenproof casserole on medium heat.
4. Finely slice the bacon. Pick the leaves off the rosemary sprig and chop finely.
5. Pour the olive oil into the hot pan, add the sliced bacon, chopped rosemary and the bay leaves and gently fry, stirring regularly
6. Add the sliced garlic, chopped onion and leek and cook for 10 minutes, stirring regularly.
7. Meanwhile, peel and cut the butternut into bite size cubes and add to the pan.
8. Clean the mushrooms and cut off the stems. Add both the stems and whole mushroom tops to the pan.
9. Add the meat cubes, pour over the wine and simmer for 10 minutes.
10. Add the tinned tomatoes.
11. Rinse the tomato tin out with quarter tin of water and add to the pan or casserole.
12. De-stone the olives by cutting in half. Add to the casserole and mix in gently.
13. Bring the casserole to a boil and then place in the pre-heated oven to bake for 45 mins, until thick and delicious.
14. Serve on its’ own as a complete balanced meal.

NUTRIENTS PER SERVING (600 g)

Energy                                                      1918 kJ

Protein                                                      30.3 g

Carbohydrates                                         31.3 g

Total sugars                                               4.5 g

Added sugar                                              0.0 g

Total Fat                                                     18.5 g

Saturated fat                                              7.7 g

Fibre                                                           7.7 g

Sodium                                                       682 mg

One serving is equivalent to 1 carbohydrate, 4 proteins and 4 vegetables

 

Pregnancy and Nutrition

Chat Leave a comment February 16, 2018 nutritionadsa

This Pregnancy Week a reminder that good nutrition before and during pregnancy may influence the pregnancy, the delivery and the health of mother and child later on. What you eat now will help your baby to grow healthily and give them the best start in life and help you to feel your best. We asked registered dietitians and ADSA (Association for Dietetics in South Africa) spokespeople to provide their top tips for healthy eating during pregnancy.

Does eating for two mean doubling up your portions?

“Additional energy is needed during pregnancy to support the growth demands of your baby, however the saying ‘eating for two’ has been taken out of context,” says Cath Day, Registered Dietitian. “During the first trimester, you don’t need any additional energy. This means that if you were maintaining a healthy weight before you became pregnant, you can continue eating the same amount. It is only in your second and third trimester that you need to eat a little more.”

But, how much more?

The professional advice from a dietitian is that an expectant mom who is at a healthy weight should take in an extra 350 kCal / 1470 kJ per day in her second trimester. This would be the equivalent to eating an extra half a cup of fruit or one tennis ball-sized fruit, a 175 ml of plain low fat yoghurt, two wholewheat crackers, two teaspoons peanut butter without added sugar and salt, and a 30 gram portion of a medium fat cheese.

In the third trimester, the recommended additional intake rises to just 460 kCal / 1930 kJ per day, and that would be equivalent to eating an extra one cup of fruit or two tennis ball-sized fruits, 175 ml plain low fat yoghurt, four wholewheat crackers with the same two teaspoons peanut butter without added sugar and salt, and a 30 gram portion of a medium fat cheese.

What should you do if you are overweight and pregnant?

Overweight and obesity can present health challenges during pregnancy, so health professionals do advise that women should get to a healthy weight before they fall pregnant. However, in South Africa where women’s rates of overweight and obesity are high, less than ideal conditions for pregnancy need to be managed.

“Pregnancy is not the time to think about dieting and weight loss,” says ADSA spokesperson and Registered Dietitian, Nazeeia Sayed, “An overweight pregnant woman should focus on the healthy eating of a variety of nutritious foods, and her weight gain needs to be monitored at her ante-natal check-ups. She should also focus on light exercise such as walking.”

Day also points out that: “Overweight and obese pregnant women would benefit from seeing a registered dietitian who can assist them with an eating plan which will support baby’s growth and ensure that they gain weight within healthy parameters.”

How can you eat healthily on a budget?

Day has some sensible tips:

• Eat fruits and vegetables which are in season and more affordable
• Get your family members and neighbours to shop with you for bulk fruits and vegetables that are more cost-effective
• Start a vegetable garden using water-saving ideas at home or in your community. NGOs such as Soil for Life and many more help households and communities to sustainably increase their access to fruits and vegetables
• Spend less money on fizzy cold drinks, junk food and take-aways, and use what you save to buy seasonal fruits and vegetables instead
• You can save money by reducing your meat intake by half and instead use beans, split peas and lentils to bulk up your favourite meat dishes. These legumes are a more affordable, healthy vegetable protein source that also include the B-vitamins and folic acid
• Buy frozen vegetables when they are on promotion – they contain as much or even more nutrients than vegetables which have been on the shelf for an extended period of time

What can pregnant women who can’t afford supplements eat to get the micro-nutrients important to pregnancy?

Pregnant women and those planning on falling pregnant should take a supplement of iron and folic acid, as these are essential nutrients needed for a healthy pregnancy.

Sayed points out that it is important for all pregnant women to know that they have access to the State ante-natal services because supplements such as folic acid, iron and calcium are included in their free healthcare.

Day also adds that there are many affordable food sources that provide these nutrients that are vital to a baby’s healthy development. “For instance,” she says “Green leafy vegetables such as spinach, morogo and legumes such as beans, split peas and lentils are good sources of folic acid and iron. You can also find staples such as maize meal and brown bread that are fortified with folic acid and iron. Amasi and milk provide calcium. Tinned sardines and pilchards provide calcium and iron, and chicken livers are another good source of iron.”

How can you use your pregnancy to develop healthier habits?

Pregnancy is a time when your health and the health of your developing baby is an absolute priority.   Day says that it is not only what you consume but also what you do not consume that counts. “Don’t drink alcohol when you are pregnant. All forms of alcohol could be harmful to your baby and the safest choice for your unborn baby is not to drink any alcohol at all when you are pregnant.”

Sayed concludes: “Pregnancy is not a state of ill health but a time to be enjoyed, and it can help you to develop life-long healthy eating patterns that you sustain as you become a role model for the new addition to your family!”

“No day is ever the same”

Chat Leave a comment January 26, 2018 nutritionadsa

We chatted to Registered Dietitian, Jessica Byrne, who is currently undergoing her Masters studies in Therapeutic Nutrition and fulfils the role of chief operating officer for ADSA, to find out why she became a dietitian, what she loves about her work and what the challenges are:

Why did you become a Registered Dietitian?

Biology was always my favourite subject at school, and I knew from fairly early on that I wanted to follow a career in health. Finding out more about dietetics when I started varsity, I knew it was the perfect fit for me, incorporating science as a base but also allowing me to work with people on a more personal level.

What do you enjoy most about the work you do? What are the most satisfying moments?

For most people their first thought about a dietitian is that our job is helping people to lose weight. But I love that our profession is involved in such a diverse range of areas, and with that it brings versatility and variety. For me no day is ever the same. One day I could be seeing patients in the ICU, and the next assisting a journalist with evidence-based content for an article on nutrition, through my role in ADSA.

In my work in the hospital setting, it is rewarding to know that through providing nutrition therapy, I am contributing to enhancing the recovery of that patient and improving their health.

What has been your career highlight?

A recent highlight for me is when I represented ADSA and the dietetic profession at parliament, where I presented ADSA’s position and recommendations for the sugar tax. It was an exciting experience, and certainly not something I saw myself doing when I first became a dietitian!

What are the most challenging aspects of your career?

The public is being exposed to more nutrition information that ever before, but unfortunately not all this information is accurate, from credible sources or might not be appropriate for every individual. Trying to correct these misperceptions around diet is an important part of a dietitian’s work.

How do you cope after a day of nutrition disasters and bad eating choices?

I don’t let it get to the point where the entire day has been filled with poor eating choices, but if I’m having something less healthy I don’t beat myself up about it, but try to really savour it and know that I will get back on track at my next meal. I truly believe that moderation is key to keeping yourself on track long term, rather than putting yourself under unnecessary pressure to always make the healthy choice. That is why I follow the 80:20 rule – 80% of the time make the healthier choice, and then allow yourself that 20% for a treat now and then, without feeling guilty about it.

What are the three things that you think people should stop saying when they meet a dietitian?

• ‘Please don’t look at what I’m eating!’ (I’m not the food police and I do not judge, especially as I don’t know what the rest of your eating patterns and lifestyle are like.)
• ‘So, do you ever eat chocolate/cake?’ (Of course I do, just not every day!)
• My initial thought was to add ‘What do you think about (insert current diet trend)?’ to this list because, let’s be honest, we don’t want to be talking about work when we’re out enjoying time with friends. But in fact, I don’t want people to stop asking that question! It actually makes me excited when someone asks a dietitian for their opinion on a new diet trend or popular headline they might have read. They are trying to make their mind up about a particular issue, and it’s a fantastic opportunity as a healthcare professional to provide guidance that is scientifically sound and based on evidence.

What should clients look out for when deciding which dietitian to work with?

Dietitians are all trained and qualified to treat any patient presented to them. However, some dietitians might have special interests and be more knowledgeable in certain areas, so this can be useful to guide you on finding the right dietitian for you.

 What is your favourite dish and your favourite treat food?

I love so many different foods, it’s so difficult to choose a favourite dish. It might sound cliched, but I really do love veggies! I love trying new dishes where veggies are the hero, particularly using vegetables to take a boring salad to something super tasty. And when it comes to a treat food, without a doubt, my favourite would be anything that contains chocolate!

Jessica holds both a B.Sc degree in Physiology and Biochemistry, and a B.Sc (Medical) (Honours) degree in Nutrition and Dietetics from the University of Cape Town. She is currently undergoing her Masters studies in Therapeutic Nutrition at Stellenbosch University. Before joining ADSA in the role of chief operating officer, Jessica worked at the Heart and Stroke Foundation SA where she provided up-to-date scientific content for media, planned public awareness and education campaigns, and worked on local government projects. Jessica also consults at private hospitals, where she is responsible for the nutritional management of critically ill, medical and surgical patients.

To find a dietitian in your area please visit the ADSA website and click on the PUBLIC button.

Keeping your healthy balance over the holidays

Chat Leave a comment December 11, 2017 nutritionadsa

We know it well, silly season is not for sissies. We always head into it with the best intentions not to give way to the over-indulgence; not to leave our healthy eating plans by the wayside, and to make sure we have the ‘me-time’ for prioritising the physical activity and self-care that we need to maintain our healthy balance. But we can trip up.

No sooner have we got through the swirl of team, company and client lunches, drinks and parties than we’re whirling off on holiday with non-stop plans for spending (well-deserved) time with family and friends. And, you know what? It’s actually, all good.

Our human drive to gather together around food is really not the problem. No matter what is available, what’s on offer and even, what might be pressed upon us, we still remain absolutely in charge of everything that we choose to eat or drink over the upcoming festive season. What’s critically important is how you think and how you decide to act in the moment.

For some, the legendary lavishness of the holidays is an excuse to let go despite the stated aspirations to achieve that bikini body this summer. It’s easy to take an ‘everybody’s doing it, I can’t avoid it’ approach, and lose your balance and your focus on your personal goals.

Or, you can see it for what it is – a highly social time that is good for you in so many ways, but will inevitably be accompanied by loads of food and drink. It’s important to stay mindful of this fact: you are completely in charge of how the holiday unfolds for you. You have all the power to maintain balance and progress on your healthy lifestyle goals – without suffering, and without setting yourself uncomfortably apart from others.

Healthy lifestyles have gained serious traction over the past years. Sure, no one has yet been able to convince Grandma to replace the condensed milk with low-fat yoghurt in her classic Christmas Day potato salad, but the chances are you will still find plenty of others in your social circles who, like you, want to start some new, healthier traditions and eating habits when it comes to the food we share over the festive season. It’s actually so unlikely at any holiday gathering this year that you won’t find some companions who also intend to stay focused on balanced eating in the context of a healthy lifestyle. Find them, band together and forge forward into a festive season that truly recharges mind, body and soul.

We asked Registered Dietitians, Retha Booyens and Mbali Mapholi, spokespeople for ADSA (Association for Dietetics in South Africa) to each give us their top festive season tips for mindful, in charge, healthy eating over the holidays:

Mbali says:

• It’s the same packet of chips – “Yes, you’re relaxing on the beach with friends and the context is the holidays – but the packet of chips being offered around is just the same as any other time, so, stick to your same reactions. If you’re not hungry, or if you would prefer a healthier snack, pass it on. This is not different advice from how to choose when waiters at a party are offering trays of canapes – just because it is in front of you, doesn’t mean you have to eat it. Be mindful about what you choose to eat. Sometimes when it comes to food offerings, we go on autopilot and think we need to hoover up everything in our sights just because it is on offer. But, we don’t. It’s just food. There will be more. There will be other contexts. We still have free choice, and we need to keep this in perspective – it is the same packet of chips you could say no to any other day, so say no today.”

Retha reiterates:

• Keep it in perspective – “If you find yourself in Rome on a rare holiday with the chance to enjoy an Italian Gelato alongside the Trevi Fountain – just go right ahead and enjoy it. But if the choice is about yet another third helping of Mom’s peppermint crisp tart, you can probably skip that this time around. If it is a genuine once in a lifetime experience, go for it, but if it’s a holiday habit that just trips you up, let it go.”

Retha says:

• You won’t feel happy if you just over-ride your healthy weight loss or weight management plans – “You can avoid the stress that compromises your enjoyment of the holidays by sticking to your goals and plans in flexible and practical ways. Keep your portion sizes in check at every meal. Cut back on the empty calories of alcohol by consciously reducing your intake and also drinking a glass of water between every glass of wine or beer. Never slake your thirst with an alcoholic beverage. Stick to your exercise regime. If you can’t access your usual classes, sessions and activities, then run, walk, ride or play physical games for a minimum of two and a half hours a week.”

Mbali adds:

• The devil is in the detail – “It’s not the holiday season that is the pitfall but rather our mindless reactions. Step away from the snack table. When you eat; choose well, chew slowly and be aware of what you are eating. Bring your favourite healthy dish to the family braai. Don’t hesitate to eat well and share that. Keep your eye on portion size and trade the treats you don’t want to miss out on with increased exercise and a more balanced meal before or after.”

 

For more information about ADSA or to find a dietitian in your area, please visit www.adsa.org.za

Zucchini, oatmeal & chickpea fritters with grilled chicken, tomato, feta & mint salsa

Chat Leave a comment November 15, 2017 nutritionadsa

We have a brand new NutritionConfidence recipe, created by chef, Vanessa Marx!

The oat bran and chickpea flour used in the fritters provide a good source of healthy soluble fibre, which lowers the glycaemic index of this dish and aids in blood sugar control. Adding zucchinis not only ups the fibre content even further, but is also an easy way to get in a portion of veggies.

Instead of using store-bought marinades, which are often high in salt, sugar and preservatives, Vanessa has packed in some punchy flavours by using paprika, lemon and thyme to season the chicken.

INGREDIENTS (Serves 4)

For the Fritters:

1/2 cup ground oats or oat bran

1/2 cup chickpea flour

1 tsp baking powder

1/2 cup low fat milk

2 free-range eggs

3 medium zucchini, grated

10 ml chopped fresh parsley

a pinch of salt & pepper to season

10 ml canola oil

• In a bowl, mix together the ground oats and chickpea flour, with the baking powder and seasoning.
• Make a well in the centre, and add the two eggs and milk.
• Mix the wet and dry ingredients into a batter, and then add the grated zucchini and mix well.
• Heat a non-stick pan on a medium heat, and drizzle with half a teaspoon of the canola oil.
• Spoon a tablespoon at a time into the pan to make the individual fritters.
• Let the fritter form a crust on the underneath side and become golden brown and set a little, before flipping them over with a spatula.
• Let the fritters cook through and have colour on both sides, then remove from the pan and set aside.
• Cook the fritters in 2 batches, so you don’t over crowd the pan.
• Set them aside on a platter or plate.

Makes 12 fritters

For the Chicken:

4 free-range chicken breasts

1/2 tsp smoked paprika

zest & juice of 1 lemon

5 ml chopped fresh thyme

salt and pepper to season

10 ml canola oil

• Cut the chicken breast into strips and season with the paprika, lemon, thyme, salt & pepper
• Put a frying pan on a high heat and add the canola oil.
• When the pan is hot, add the chicken breasts and cook for around 2 minutes on each side, until browned, and cooked through.
• Remove the chicken strips from the pan heat and set aside until you are ready to serve.

For the Salsa:

2 large tomatoes

30 g spring onion

1 TBL chopped fresh mint

100 g feta, cut into cubes

1 TBL lemon juice

1 TBL olive oil

salt & pepper

• Roughly chop the tomatoes into dice, and slice the spring onion
• Mix together the chopped tomatoes, mint, spring onion and feta and drizzle with lemon juice and olive oil. Season to taste and mix well.

To assemble:

• Place the fritters onto individual plates or a platter to serve.
• Top the fritters with the grilled chicken
• Pile the salsa over the top of the chicken and garnish with fresh coriander leaves

 

Nutrition information: Per serving (recipe serves 4)

Chicken*: Energy: 160 kCal/ 675 kJ, Fat: 3.6 g, Carbohydrates: 0.27 g, Fibre: 0.33 g, Protein: 31.4 g, Sodium: 95 mg

*130 g raw portion per chicken breast

Fritter: Energy: 43 kCal/ 178 kJ, Fat: 2.1 g, Carbohydrates: 2.9 g, Fibre: 1 g, Protein: 2.5 g, Sodium: 210 mg

Salsa*: Energy: 107 kCal/ 448 kJ, Fat: 6 g, Carbohydrates: 4.9 g, Protein: 6.2 g,  Sodium: 181 mg

*Using reduced fat feta

Women and Diabetes in the Spotlight this November

Chat Leave a comment November 14, 2017 nutritionadsa

Over the past decades, the rise of diabetes around the world has been so prevalent and extreme, it is sometimes referred to as the epidemic of our modern times. In 2017, the diabetes focus theme is Women and Diabetes. Globally, diabetes is the ninth leading cause of death in women, resulting in 2.1 million deaths each year. It is estimated that there are currently more than 199 million women living with diabetes, and by 2040, this total is expected to reach over 310 million.

Registered dietitian and ADSA (the Association for Dietetics in South Africa) spokesperson, Ria Catsicas says, “According to the latest mortality report for South Africa released earlier this year, diabetes is ranked as the leading cause of death in women, and the most important risk factor for developing Type 2 diabetes is obesity. At this time, more than 60% of South African women are either overweight or obese, putting them at higher risk than men of developing diabetes in the future.”

Gender also means that women experience additional health risks due to obesity. As Ria notes: “Almost 17% of pregnant South African women experience gestational diabetes which is directly related to obesity. This condition puts them at risk of experiencing high blood pressure during their pregnancy, miscarriages and still birth. In addition, the babies of mothers-to-be with gestational diabetes tend to be large which can contribute to complications during birth and are themselves at a higher risk of developing type-2 diabetes later in life. Obesity also plays a role in increasing the risks of female infertility.”

Optimal nutrition is key for the person with diabetes; it is also crucial for those who may not have diabetes yet, but are insulin-resistant and those with a family history of diabetes, as genetics are also a risk. Optimal nutrition is also essential for all women – up to 70% of cases of Type 2 diabetes can be prevented by following a healthy lifestyle.

Type 1 diabetes is managed by medication (injectable insulin and or tablets),a controlled diet and exercise; but when it comes to Type 2 diabetes, good nutrition along with other healthy lifestyle changes are usually the first line of treatment to manage diabetes, and if medication is required, a healthy diet can complement and often influence the medicine, to help avoid experiencing the life-threatening complications of diabetes. Tabitha Hume, also a registered dietitian and ADSA spokesperson, points out that common-sense healthy lifestyle changes can be a vital safeguard. “Balanced meals that are made up of a combination of high fibre, low-GI carbohydrates, lean protein and healthy plant fats with generous helpings of vegetables and salads and some fruit (in controlled portions) can be a general guide. However, plasma glucose control is very individual, depending on the severity of the diabetes, and the type and dosage of medication being used. Diabetics will need the help of a registered clinical dietitian who can support them in translating these guidelines into the practical meal plans that best suit their food culture, their taste preferences, daily routines and lifestyles.’’

ADSA spokesperson, Nasreen Jaffer agrees, “There is no ‘one size fits all’. In order to make a sustainable change to a healthier eating plan, all aspects of a person’s life must be taken into account. A working mom with kids at school does not have the same amount of time for food planning and preparation compared to a stay-at-home mom. It is the role of the dietitian to help tailor an eating plan that is healthy – as well as practical, affordable and do-able for the individual.”

All three experts agree that this year’s World Diabetes Day focus on women is relevant to the adoption of healthy lifestyles across South Africa’s population.   While many men play a prominent nurturing role in the home, and many are becoming increasingly interested in the impact of nutrition on health and physical performance, it is still common for women to take the dominant role in the nourishing of the family, and ensuring health and disease prevention.

Tabitha points out: “Since women are most often the home chef, the grocery shopper, and the planner of meals and snacks for children and the family, if nutrition education is targeted at women, there is a higher chance that healthy nutrition guidelines filter through the whole family and have the biggest impact. Family traditions, practices and cultures most often derive from the mother in a family which is why children often adopt the religion and language of the mother. This is where the ‘Mother Tongue’ phrase originates. South African women are encouraged to develop a ‘Mother Meal’ concept moving forward, helping to instil healthy eating habits in children from a young age.”

World Diabetes Day on 14 November aims to shine a light on the risks for developing diabetes; as well as the needs for regular screening, access to information, self-management education, treatments and support, which includes optimal nutrition.

Getting the right help can change your life!

Chat Leave a comment November 3, 2017 nutritionadsa

We are sharing success stories to find out why people decide to see a dietitian, what happens on the journey, what the hardest part of that journey is and what results are achieved. This week we chat to Julie Greensmith, who started seeing Registered Dietitian Nathalie Mat after she was diagnosed with Diabetes. Here is her story ….

Tell us about your journey with your dietitian

I changed doctors. I have always been a shut up and get on with it person. After a battery of blood tests to create a profile for my new doctor, she phoned me and asked “Did you know you were a diabetic?” I had no idea and the shock was mixed with the relief of understanding why I had been only half alive for a very long time. I had absolutely no energy, some days I could hardly get up, walking was becoming more and more painful. I even gained weight if I ate a lettuce leaf and seemed to be permanently swollen. Shoes were impossibly difficult. In my volunteer work I am communicating with people all the time and frequently having to stand up and address groups. My concentration was disappearing, I could not think and kept just losing words. It was very scary, I felt out of control and my world was shrinking. All this time I had thought well this is what getting old is all about (I am 72 or to look at it another way I have been 37 twice).

On hearing the word Diabetes my husband immediately went out and bought the Banting book and we went strictly onto the Banting diet. Although I lost 6 kilos I plunged into depression and being no stranger to depression I knew what was happening but just could not get control of it. One really bad day my husband just said enough is enough and made me a piece of rye toast with apricot jam. Within twenty minutes I felt absolutely fine again. A colleague from Lifeline suggested I should see Nathalie Mat, a registered dietitian – which proved to be the best thing ever that could happen for me and a turning point in my recovery.

I was greeted with kindness, consideration and understanding. My fear at being in unknown territory was fully understood and allayed. I felt so supported. My preferences were discussed and incorporated as far as possible and I never felt judged. She was very happy to discuss recipes and wine with my husband (my chef and food policeman) and look for ways of adapting and fitting them into my programme. She also has a great collection of tasty recipes. Not only is Nathalie highly qualified with a huge depth of knowledge, she is so willing to share it finding simple ways of explaining absolutely everything. I understand and trust the importance of all the steps we have taken which makes it so easy to trust the process and feel fully committed to it. It is one thing to have the knowledge but being so enthusiastic and prepared to share is a great gift. It makes me feel like a respected equal and I have felt that partnership thought our journey.

She has understood my fears and celebrated my triumphs, however small. I have felt heard, supported and understood through the whole process.

Perhaps best of all when I don’t stray at all from my diet I never feel as hungry as I did in the past.

Tell us about your results

So far I have lost 20 kilos. I used to be sick all the time with gastro and flu. That hasn’t happened for 18 months now. When I wake up early in the morning I get up with energy. All my blood tests register within the recommended parameters.

My mind is firing on all cylinders again and all thoughts of giving up my work have flown out of the window. I am able to be creative and busy. My movement is far better and my legs and feet are no longer swollen and far less painful. Between the Podiatrist and Biokinetisist I am very mobile and my balance is coming back. Nathalie and my Biokinetisist have worked together to design a programme that addresses both their needs to get the best results they can with my limitations. I have a life back and, let’s face it, is important, my dress size has gone down 3 times which my credit card and sewing machine are busy rectifying.

What was the hardest part of the journey

This is a difficult one to answer. Any hurdles I have had to overcome have been self-imposed. Of course certain deprivations can suddenly get the better of me and I fall off the path now and then. When that happens I see the results on the scales and the rise in my feelings of hunger and those realisations spur me on back into the disciplines of my eating plan. I am so supported by my relationship with Nathalie, my new doctor, and by my husband who is joining me in treating our older age years as a team effort.

I have struggled with the exercise and fighting with my damaged foot and the pain and a certain degree of laziness!

What are the top three tips you can share

Sometimes it is not good to shut up and get on with it. Getting the right help can change your life.

Communicate. Talk about the difficulties you are experiencing with your dietitian and be one hundred percent honest so that you can work out a plan together and trust the process. Leave your ego outside the door.

Patience. Be patient and don’t beat yourself up and set impossible targets that are bound to disappoint, dishearten and even sabotage you.

Trust. Trust the process and embrace it fully.

What dietitian Nathalie Mat says

When I first met Julie, she had not felt well for a long time. Poor blood sugar control was affecting her nervous system and her immunity. She was ready to make changes, but really needed assistance finding the right fit for her body. Diabetes is a scary diagnosis that does not have a simple cure. I wanted Julie to know that she had a partner in understanding her body and the limitations of her blood sugar control. Her eating along with close monitoring by her GP helped stabilize her blood sugar levels and Julie even learnt how she could incorporate less healthy options into her lifestyle without affecting her health.

Julie has amazing support in the form of her husband. He noticed that Julie was regularly having energy dips. I recommended we use a new device which continuously monitors blood sugar levels and we discovered that Julie was spending much of her day with low blood sugar. Julie’s doctor has since dropped Julie’s diabetes medication by half!

Julie has made incredible changes to her health. Her support from her husband as well as her consistent efforts have played a pivotal role in her success. I have so enjoyed being part of her journey to health and look forward to celebrating ongoing successes.

 

To find a registered dietitian in your area visit http://www.adsa.org.za

 

RETHINK YOUR DRINK – CHOOSE WATER

Chat Leave a comment October 9, 2017 nutritionadsa

Clean and clear, refreshing and invigorating, we know instinctively that water is good for us. Yet, many of us have lost touch with water. Overwhelmed with the wide choice of what to drink, most of it sweetened with sugar, we’ve somehow left the simple, but profound goodness of water behind.

National Nutrition Week 2017, running from 9 to 15 October and, with its theme “Rethink Your Drink – Choose Water”, aims to help us rethink when it comes to water and get into the habit of making water our beverage choice each day. Water contains no kilojoules and hydrates. It is essential for health and is the best choice to quench thirst.

What the campaign highlights is that when we are not drinking water, we are probably choosing a sugar-sweetened drink which spikes our daily kilojoule intake, degrades our diet, and leads to weight gain and the onset of non-communicable diseases such as type 2 diabetes, heart disease and dental caries.

“The prevalence of obesity and non-communicable diseases in the country is alarming,” says Rebone Ntsie, Director: Nutrition, of the National Department of Health). “The South African Demographic and Health Survey conducted in 2016 found that the prevalence of overweight was 13.3% among children 0 – 5 years of age. About 67.6% and 31.3% of South African women and men respectively are overweight and obese. These findings show that overweight and obesity among children and adults have increased from earlier surveys. Replacing sugary drinks with water can help.”

Professor Pamela Naidoo, CEO of the Heart and Stroke Foundation South Africa (HSFSA)warns that the risk of coronary heart disease and ischaemic stroke rises with an increase in body weight. “There is also a clear link between sugary drink consumption and heart disease,” she says. “Indicators of heart disease such as blood lipids and uric acid also increase with an increase in consumption of sugary drinks.”

Daily consumption of two or more sugary drinks has been found to increase the risk of developing diabetes by at least 24% compared to consuming less than one sugary drink per month. According to Statistics South Africa, diabetes was the second leading underlying cause of death in the country in 2015, accounting for 5.4% deaths and the leading cause of death in females (7.1%).

On average, commercially produced sugary drinks contain the following amounts of sugar per 500 ml serving (2 average-sized cups/glasses):

• Sweetened fizzy drinks: 13 – 17 teaspoons
• Energy drinks: 13½ to 15 teaspoons
• Fruit juice: 12 – 16 teaspoons
• Sweetened milk or yoghurt-based drinks: 7 – 13½ teaspoons
• Sweetened iced tea: 8 – 10½ teaspoons
• Sports drinks: 4½ – 12 teaspoons
• Sweetened drinks, such as sweetened flavoured water, vitamin enriched water and coconut water: 4 – 8 teaspoons of water

The World Health Organization (WHO) recommends that the intake of free sugars, i.e. sugars added by the manufacturer, cook or consumer or sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates, should be less than 10% of the total daily energy intake for adults and children and less than 5% for further health benefits.

“This means that the maximum intake of free sugars from food and beverages per day for adult men and adolescents (14 – 18 years) should not be more than 12 teaspoons, and for adult women and children 5 – 13 years, not more than 9 teaspoons”, says Nicole Lubasinski, President of the Association for Dietetics in South Africa (ADSA).“To achieve more health benefits, the number of teaspoons of sugar from food and beverages per day for adult men and adolescents (14 – 18 years) should not be more than 6 teaspoons, and for adult women and children 5 – 13 years, not more than 5 teaspoons”.

Some sugary drinks have a nutrition information label, this will indicate how much of the carbohydrate in the drink is found as sugar”, says Carol Browne of the Nutrition Society of South Africa (NSSA). “Sugar is one of the primary ingredients in drinks, and so it will be listed high up on the list of ingredients. In milk based drinks some of the sugar will be the sugar from milk, and this is not classified as a ‘free sugar’. In these products the total sugar content on nutrition information label should be considered with the ingredient list.”

“It makes good sense to replace sugary drinks with lots of clean safe water”, says Rebone Ntsie. “Drinking lots of clean and safe water is essential for one’s health. Besides keeping you hydrated, it helps with digestion, regulate your body temperature, and to lubricate your joints. Furthermore, tap water is cheaper than any other drinks.”

“There are several ways to increase your intake of water”, says Abigail Courtenay, registered dietitian and spokesperson for ADSA.   “Make sure you always carry water with you; set reminders on your cell phone or notes at your desk every hour; drink water with meals; before and after exercising; and send a bottle of water with your child to school every day. You can also add fresh slices of lemon, cucumber, mint leaves, lime or fresh fruit to your water or unsweetened rooibos or herbal teas to add more flavour.”

On Wednesday, the 11th of October, ADSA (@ADSA_RD) will be hosting a Twitter Talk from 13h00 to 14h00 where dieticians and National Nutrition Week partners will be providing information, tips, ideas and advice on choosing water as the beverage of choice instead of drinking sugary drinks. Join the conversation live on Twitter, and follow the @ADSA_RD handle to get great ideas and tips. The Department of Health in the various provinces will also celebrate National Nutrition Week during the month of October.

For more information on National Nutrition Week 2017, visit the website: http://www.nutritionweek.co.za/

“I believe in moderation, not deprivation”

Chat Leave a comment October 4, 2017 nutritionadsa

Meet registered dietitian Abby Courtenay, who is serving on the current ADSA executive committee and looks after the PR portfolio. We chatted to her about why she loves being a dietitian, what the challenges are and what people should consider when deciding which dietitian to consult:

Why did you become a Registered Dietitian?

From a young age I had an interest on the effects of nutrition on the human body. I vividly remember reading the ‘How my body works’ books and being fascinated by the complexity of the digestive system. By the time I was in standard 9 (or grade 11), I knew I definitely wanted to become a dietitian. Strangely though, in Matric I changed my mind and pursued a degree in architecture. After 1 year I realized that architecture was not my passion and so I started my BSc degree and subsequently was accepted for dietetics at the University of Pretoria in 2007. People often ask if I regret my round about journey to dietetics, but I made some amazing friends along the way and learned a great deal about myself in that time. I don’t think I would be the dietitian I am today, had it not been for my experiences.

What do you enjoy most about the work you do? What are the most satisfying moments?

I have been in private practice for almost 3 years, and I still feel a great sense of pride and joy when I receive feedback from my patients telling me how amazing they feel. I think that many people feel pretty terrible on a daily basis, but with correct diet and adequate lifestyle changes they can truly reach their full potential. I strive to incorporate a strong message of moderation and I do not believe in deprivation.

What has been your career highlight?

I will be attending FNCE conference in Chicago (coming up in October 2017), so for me I feel like all my hard work and dedication to my career and dietetics  has culminated to this point and I am beyond excited to represent South African dietitians at an international conference.

What are the most challenging aspects of your career?

Trying to correct nutrition misconceptions. People unfortunately get their nutrition information from un-credible sources (usually on the internet) and it can be challenging to correct these perceptions. I believe that for dietitians, knowledge is power and the more you arm yourself with current, up-to-date nutrition information to more you can educate the population.

How do you cope after a day of nutrition disaster and bad eating choices?

To be honest I don’t ever feel as if my day has been nutritionally disastrous. When you give yourself permission to eat all foods you remove the guilt from eating and thus stop the diet cycle (binge, guilt, deprivation and repeat).

What are the three things that you think people should stop saying when they meet a dietitian?

• Do you ever eat *insert indulgent food here*? Of course we do, we are only human and can eat anything in moderation!
• Don’t judge what I am eating/ buying! This will often happen at a braai or when I see someone at the shopping mall, and I can promise you that I never judge and don’t give my professional opinion unless it is asked for!
• Can you print me/ email me a diet? All the plans I do are individualized, it is not a “mik-and-druk” process. In order to be successful (with regards to dietary change), you will need to see a dietitian for a one-on-one consultation. She needs to get to know your medical history, lifestyle, likes and dislikes, level of nutrition education and current diet history before she can even think of creating a plan for you!

What should clients look out for when deciding which dietitian to work with?

If you have a specific medical problem, ask the dietitian if this is her special interest. If it is not, ask if she can refer you to a dietitian who is more knowledgeable in your problem area and the dietitian should also be conveniently situated, so that it is convenient for you to see her regularly .

What is your favourite dish and your favourite treat food?

I like to experiment in the kitchen and try to update my recipe folder on a regular basis, so don’t ever have a ‘favourite dish’ but rather a favourite dish of the week. At the moment I am trying out a homemade tuna and butterbean fishcake.

My favourite treat food is without a doubt baked cheesecake!

To find a dietitian in your area, visit the ADSA website.

More about Abby

Abby Courtenay RD (SA) is an associate dietitian at the Nutritional Solutions Grayston and Melrose. She graduated with a Bachelor of Dietetics at University of Pretoria and also holds a Masters’ degree in Nutrition from the University of Stellenbosch.

She is registered with the HPCSA and is the current ADSA Executive Public Relations portfolio holder and previously served as the Public Sector portfolio and Communications portfolio the ADSA Gauteng South branch.

Abby has a special interest in: maternal, infant and child nutrition; renal and oncology nutrition. In addition to that, she also has extensive experience working with adults within the realm of weight loss and treatment/ prevention of lifestyle-related conditions.

Abby is a regular guest writer for Living and Loving, ChildMag and Clicks magazine, and also contributes as a nutrition expert to medical newsletters both to the public and healthcare professionals through Ann Lake Publishing. Abby is a regular contributor to various radio stations including Radio Cape Hope and Radio 702 and has appeared on television in relation to various nutritional matters.

The perfect Braai Day side dish!

Chat Leave a comment September 22, 2017 nutritionadsa

If you are planning to celebrate Braai Day this weekend, add this delicious, South African Baby Marrow, Feta & Peppadew Salad to your menu. Created by dietitian and co-author of Eat Ting, Mpho Tshukudu, this salad is versatile and goes well with meat, chicken and fish.

Baby marrows are indigenous to South Africa. They make beautiful salads, soups, stir-fries and can also be used in baking to add moisture and fibre to the dish. They are a relatively low kilojoule vegetable and are a source of fibre and vitamin C.

INGREDIENTS

4 medium baby marrows (about 180 – 200g)

1/2 cup (125 ml) peppadew peppers, drained and roughly chopped and 1 Tbsp of the liquid

1 tsp (5 ml) + 1 Tbsp (15 ml) olive oil, divided

1 cup (250 ml / 220 g) halved cherry tomatoes – use different colours if available

Juice of 1/2 lemon

1 garlic clove, minced

2 Tbsp (30 ml) fresh thyme

3 Tbsp (45 ml) chopped chives

(60 g) feta cheese, broke into small pieces or cubed

Salt and pepper to taste

METHOD

Preheat grill to medium. Slice baby marrow into 1/2 cm rounds.

Toss the baby marrow with 1 tsp (5 ml) oil.

Lay the baby marrow on a hot grill and turn once water droplets form on top, and there are slight char marks on the heated side.

Place the baby marrow on a cooling rack to cool, in a single layer to prevent them going too soft

In a large bowl, toss together baby marrow, peppadew peppers, tomatoes, chives and thyme.

In a small bowl, whisk together the remaining oil, lemon juice, garlic and black pepper.

Add the dressing to the vegetables and toss to coat.

Add feta cheese.

 

NUTRITIONAL ANALYSIS PER SERVING

This recipe serves 4.

 

Energy: 113.75 kCal / 477.75 kJ

Carbs: 9.7 g

Protein: 4.2 g

Fat: 8.2 g

Sodium: 197.8 mg

Fibre: 1.5 g

 

‘Making a contribution to the bigger health picture’

Chat Leave a comment September 8, 2017 nutritionadsa

We chatted to Neil Stephen, Chief Dietitian at Addington Hospital in Durban, to find out why he became a dietitian, what he loves about his work and what the challenges are:

Why did you become a Registered Dietitian?

I developed an interest in nutrition when someone at the gym suggested I should see a dietitian to improve my performance.  I asked my parents if they knew of any dietitians and they told me that my cousin Nathan was one.  Later I decided to change from a general BSc to BSc Dietetics.  I was going to pursue a career in sports nutrition… which is the last thing I am interested in now.  To my surprise I was one of very few males in the class,  I had no idea that dietitians were mostly female!

What do you enjoy most about the work you do? What are the most satisfying moments?

I have quite a diverse range of areas I really love.  Top of the list is child health, followed by critical care, maternal health, student training and lastly, monitoring and evaluation of health systems and programmes (I’m a bit of a nerd).  I work daily with patients who have very little or nothing.  These patients are so humble and appreciative of any assistance you give them, whether its counselling or treatment.  The most satisfying moments are when I bump into moms with their young children or babies, who stop me, and they proudly tell me they are still breastfeeding. Another is when an acutely ill malnourished child improves over night and I know that nutrition has greatly contributed to the positive outcome.  Finally, its awesome speaking to previous interns and finding out they are succeeding at what they do. 

What has been your career highlight?

Well I started to collect data on every patient I treated when I started working.  I had a good amount of information per patient.  I put together a cool spreadsheet in excel to do my monthly stats for me, and eventually got my whole department on to it.  After a few years I decided to study further and used the information I had been collecting over the years.  So a highlight was definitely that I was selected to present my research for the MEC and Head of the KZN Department of Health.  Being selected really made me feel like I was valued and was making a contribution to the bigger health picture. 

What are the most challenging aspects of your career?

I think that for me its been a long journey of challenges and realisations which have grown me into the dietitian I am today.  Working in the public sector, I experience first hand the outcomes of social and economic  issues that face the general population on a daily basis.  It is heartbreaking to find that children are severely malnourished purely because they have a limited access to food.  A large proportion of patients of all ages are referred for HIV related problems which are often hard to manage and outcomes may be poor.  I need to mention that I love pregnant moms, children, and critically ill patients because they almost always accept advice and are compliant – the challenge is the patient who is resistant to change, because they don’t embrace the importance of lifestyle and dietary change.

How do you cope after a day of nutrition disaster and bad eating choices?

Hahaha, I usually just take a nap.

What are the three things that you think people should stop saying when they meet a dietitian?

• How can I lose the fat on my….(insert body part!!)???
• Isn’t there some kind of a pill or something I can take??
• I don’t eat carbs.

What should clients look out for when deciding which dietitian to work with?

Dietitians are all equally qualified to treat any patient presented to them.  If you have a specific need, some dietitians will list their special interests, one of which you may be looking for. 

What is your favourite dish and your favourite treat food?

• Favourite dish – Butter Chicken Curry with garlic butter naan bread
• Favourite treat food – chocolate mousse (I can eat it by the litre)

 

Read more about the career of a registered dietitian: Is a career as a dietitian for you?

 

6 Eating Habits for Healthy Kidneys

Chat 1 Comment September 1, 2017 nutritionadsa

When it comes to health advice, our hearts are often in the spotlight. However, as equally vital organs, our kidneys really shouldn’t be relegated to the shadows. Worldwide, Chronic Kidney Disease (CKD) is on the rise – 1 in 10 people globally are affected, and that’s every bit as serious as cardiac disease.

Our kidneys work very hard for our bodies, and the downside of their dogged efficiency is that by the time we are bothered enough by the symptoms of CKD, the damage has been done. In the late stages of CKD, only ongoing dialysis or surgical transplant may help prolong life – treatments that are not available to many South Africans. This is why health professionals drawing attention to Kidney Awareness Week from 2 to 6 September, advocate for regular screening of kidney function, especially if you fall into the high risk categories.

Interestingly, similar to heart health, obesity, diabetes and hypertension put us at risk for CKD as well. The view of ADSA (the Association for Dietetics in South Africa) is that with the high prevalence of obesity, diabetes and hypertension in the country, it stands to reason that we need to become a nation aware of, and caring about our kidneys.

People who are overweight or obese are up to seven times more likely to develop end-stage renal disease compared to those of normal weight. A family history of CKD or renal failure is also a red flag indicating that you need to actively focus on the health of your kidneys. However, the prime culprit in the majority of CKD cases in South Africa (64%) is undetected or uncontrolled hypertension, which is abnormally high blood pressure. So a basic step in ensuring kidney health is regular blood pressure testing and adherence to treatment and lifestyle changes in order to keep your blood pressure in check.

Every day, our valiant kidneys help us dispose of the excess salt and water that we consume. In the process, they also happen to eliminate toxins that would otherwise build up and take down the living system that is our body. Our kidneys also play an important role in controlling our blood acidity and blood pressure levels. For those who are obese, the kidneys have to work harder, filtering more blood than normal to cope with the demands of the greater body weight. This increased workload can damage the kidneys and raise the risk of developing CKD in the long-term. “When kidneys do fail, the body is literally overwhelmed by excess water, salt and toxins, which defeat every other organ and body system,” says ADSA spokesperson, Registered Dietitian, Abby Courtenay, “The job of the kidneys may not be glamorous or poetic, like the heart, but it is every bit as important.”

The good news in all of this is that there is a lot we can do day to day to promote the health of our kidneys. Courtenay adds: “If you have been screened and diagnosed in the earlier stages of CKD, or need to implement measures because you suffer from obesity, diabetes or hypertension, you can make a significant positive difference just with your daily diet.”

“Nutritional strategies to deal with CKD, as well as its risk factors are well-researched and documented,” says Registered Dietitian, Cecile Verseput, “What’s important to note is that in the most up to date professional interpretation of the research available, the focus has turned from considering single nutrients to looking more holistically at an overall healthful dietary pattern, particularly rich in plant-based foods.” Cecile points out that recent SA consumer statistics show that fresh fruit and veg, as well as healthy sources of vegetable protein, are low shopping priorities in the country.

Here are her Six Top Tips for Boosting Kidney Health:

1. Go green – and red, yellow, orange, purple and blue! Boosting the fresh fruit and veg in your diet is one of the best ways to protect your kidneys. There are so many ways to make vegetables and salads a delicious part of your family’s eating.
2. Get real – Drop the high-salt, trans-fat takeaways and convenience foods like hot cakes. Cultivate a real interest and enjoyment in cooking from scratch with fresh, healthy ingredients. It’s so much more delicious, and good for your kidneys.
3. Be choosy about fats – They are not equal. Go for extra virgin olive oil and avocado oil rather than hard fats to protect the blood vessels in your kidneys.
4. Go nuts – Boost your intake of nuts and legumes. They are delicious, and provide healthy fats and fibre.
5. Forget the convenient fads – Let go of the sugar-sweetened drinks and treats, fast foods, processed and red meat.
6. Embrace plant protein power – Open up to the wide range of legumes, grains and nuts that are readily available and make them part of your daily eating. Swap red meat with legumes or alternatively with fish or poultry.

 

NEW NutritionConfidence recipe: Fish en Papillote

Chat Leave a comment August 18, 2017 nutritionadsa

“Many people do not know how to cook fish or dislike making their entire kitchen smell like fish. Cooking fish en papillote (in a baking paper parcel) is an easy way around both these issues”, says Nathalie Mat, registered dietitian and creator of our latest NutritionConfidence recipe.

The fish used in this recipe is hake, a fish on the SASSI green list. You are welcome to use any other fish in the recipe. Choosing a SASSI green listed fish will ensure that your heart-healthy dish is also one that is healthier for the planet.

If you have “vegetable resistant” children, get them involved in packing their own parcels. They can choose more of the vegetable they prefer and limit the ones that they do not like. Involving children in cooking improves familiarity with foods and increases the likelihood that these foods will be eaten.

Ingredients per parcel

½ a yellow pepper

2 baby marrows

150-200 g hake fillet

1 slice of lemon

Black pepper to taste

Herbed dressing

30 g fresh parsley

10 g fresh basil leaves

1 tbsp capers

4 tbsp olive oil

Juice of ½ – 1 lemon (to taste)

Black pepper to taste

Method

1. Heat the oven to 200˚C
2. Fold baking paper to make a large square and then cut the folded paper like you did in school to make a rounded heart shape. Cutting a shape like this increases the amount of food you can easily seal into the parcel.
3. Chop the pepper into batons; trim and quarter the marrows.
4. The vegetables will form a bed on which we will place the fish. Open the baking paper and near the centre fold, make a layer of peppers. Top with a layer of marrows. Finally, place the fish on the marrows.
5. Season the fish and place the lemon slice on top of the fish. To close the parcel, close the heart shape. With the edges lying together, start at the top of the heart, making small overlapping folds the whole way around to the bottom of the heart. Be sure to fold the bottom of the heart securely so that the parcel does not open in the oven.
6. Place the parcel in the oven for 15-20 minutes. If the hake fillet is 2cm or thicker leave it in the oven closer to 20 minutes. If you have a thinner fillet the fish will be ready after 15 minutes. If you are not sure, this steaming method is a gentle way of cooking fish, leaving it up to 20 minutes should not be a problem. With practice, you will become more confident with this way of cooking.
7. For the herbed dressing: put all the ingredients (start with the juice of ½ a lemon) and blend until nearly smooth. Check for acidity, add more lemon juice if needed and season to taste. Blend one last time.
8. Serve by letting everyone empty their parcels onto their plates. Top the fish with 2-3 teaspoons of herbed dressing. This dish is delicious served with boiled baby potatoes or herbed whole-wheat couscous and a green salad.

The herbed dressing is delicious dotted onto the fish before cooking but it does lose its vibrant green colour when cooked.

 

Nutritional information per parcel (175g fish) with 3 teaspoons herbed dressing:

Energy: 1308 kJ; Protein: 37.2 g; Carbohydrates: 6.9 g; Fat: 14.1 g; Sodium: 268 g

 

Meet the new ADSA President!

Chat Leave a comment August 16, 2017 nutritionadsa

We chatted to Nicole Lubasinski, the new ADSA President (July 2017 to June 2019), to find out about her plans for ADSA and why she became a dietitian, what she loves about her work and what the challenges are:

As the new President, what are you looking foward to achieving?

I am looking forward to playing a role in unifying the profession, continuing to build a great Association for all our fellow dietians and to achieving ADSA’s vision – to represent and develop the dietetic profession to contribute towards achieving optimal nutrition for all South Africans.

Why did you become a Registered Dietitian?

This is a complicated question for me to answer as there were many factors in play. Food is a key part in our daily lives, as with most young girls weight and food were an intricate part of my life growing up. I wanted to be able to understand our relationship with food better and to hopefully help other people come to terms with it too.

What do you enjoy most about the work you do? What are the most satisfying moments?

I think it’s similar for most dietitians. We tend to be the patients last resort for many patients and the “ah ha” moment that happens when people realise achieving a healthy balanced lifestyle doesn’t have to be restrictive or stringent. And that dietitians can often work in favourite foods to limit the sense of deprivation.

What has been your career highlight?

I think the achievement that sticks out the most is receiving my IOC diploma in Sports Nutrition in Switzerland. The reason being is I completed my final assignment whilst in hospital after delivering my little girl & she happened to be breastfeeding at the time of submission.

What are the most challenging aspects of your career?

Being the last resort, people have preconceived ideas about what a dietitian is or does. Automatically people judge you for your appearance and food choice, or feel you will judge them for theirs.

How do you cope after a day of nutrition disaster and bad eating choices?

Everything in moderation. Add in an extra few KMs or reps in my work out session. Life happens and its ok. We tend to be pretty hard on ourselves and I think that needs to change.

What are the three things that you think people should stop saying when they meet a dietitian?

• “Oh goodness, I better not eat this in front of you then”
• “So what’s the best way to lose weight”
• “Oh really, I would of thought dietitians needed to look a certain way”

What should clients look out for when deciding which dietitian to work with?

Someone you can relate to. A patient relationship with a dietitian is more than “just tell me what to eat”. The ups and downs that come with changing a lifestyle or dealing with a health condition can be emotional, it’s good to have someone in your corner who will motivate you in a way that works for you.

What is your favourite dish and your favourite treat food?

Oh wow, just about anything my mom cooks. But my all-time overly decadent high day and holiday meal is grown up Mac and Cheese. One of our wonderful ADSA chefs needs to tailor this to be more nutritionally balanced

 

 

Why breastfeeding and work can, and should, go together

Chat 1 Comment August 1, 2017 nutritionadsa

Returning to work after maternity leave rates as one of the top reasons why mothers stop breastfeeding their babies before they should. The 2017 World Breastfeeding Week runs from the 1^st to the 7^th of August with the aim of uniting all sectors of society in the protection, promotion and support of breastfeeding. The campaign, co-ordinated by the World Alliance for Breastfeeding Action (WABA), identifies four critical focus areas, one of which is women’s productivity and work.

Working SA mums are entitled to a minimum of four consecutive months of maternity leave. Many take at least one month of that leave prior to the birth, and then make their return to work when their infants are just around three months old. However, exclusive breastfeeding of an infant from birth to six months is what is recommended as optimal nutrition by the World Health Organisation. Therefore, the only way that working new mums can meet these important health standards is if they can breastfeed or express breast milk for some months at their workplaces.

 

The benefits of creating workplaces that are friendly to nursing mums go beyond just the physical welfare of our new generations. Cath Day, registered dietitian and spokesperson for ADSA (The Association for Dietetics in South Africa) points out: “There is a vast body of scientific research that has shown that breastfeeding, as exclusive nutrition in the first six months and then as a supplementary food for two years and beyond, also protects and benefits the physical health of the mother; while impacting positively on her emotional well-being as she forms the essential bond with her new child. It is clearly in the interests of the employers of child-bearing women to protect, promote and support them during the times when they are breastfeeding because companies need their employees to be healthy and optimally productive.”

ADSA recommends that businesses formalise their support of breastfeeding in the policies, standards and practices of their employee wellness programmes.

So what can businesses do practically to protect and support the nursing mums on their workforce?

• Uphold the Law – Corporates must recognise and facilitate the legal rights of SA breastfeeding mothers enshrined in the Basic Conditions of Employment Act. Up until their babies are six months old, working mums are entitled to two, paid 30-minute breaks every work day for breastfeeding or expressing milk.
• Know and promote the benefits of breastfeeding – “It helps to have employers who are knowledgeable about why breastfeeding is so important and a commitment to protecting, supporting and promoting breastfeeding in the workplace,” says Cath Day. “As part of the employee wellness programme, registered dietitians can be engaged to make presentations to all staff on the advantages of a breastfeeding-friendly work environment and how to make it happen in your company. The straightforward facts and the inarguable science go a long way to reducing the discomforts and stigmas people might attach to breastfeeding.”
• Provide the place – Nowadays it is widely regarded as completely unacceptable for breastfeeding mums to have to lock themselves in a public toilet, or their car, to breastfeed or express milk at work because they have nowhere else to go. Many companies realise that a breastfeeding-friendly workplace means providing a secure and comfortable space for working mums to spend their 30-minute breastfeeding breaks. Preferably, this private room should have a door that locks, comfortable seating, plug points for breast pumps and a refrigerator for the safe storage of breast milk.
• Be flexible and adaptable – Part-time, flexi-time or temporary work-from-home plans can be very effective solutions for breastfeeding mums, and should especially be employed by companies who provide no proper facilities for the legal breastfeeding breaks in their workplace.
• Offer child-care facilities – A number of progressive companies with a clear focus on employee engagement provide workplace child care facilities for the babies and small children of their employees. This is ideal for breastfeeding mums as they can more easily and quickly breastfeed their infants and need to express less milk.

ADSA spokesperson Zelda Ackerman, whose areas of expertise include baby and child feeding, urges new working mums to know their rights and to get the support that they need from their bosses and colleagues so that going back to work doesn’t become a barrier to the continued breastfeeding of their infant. “It is really important for South Africa as a country to transform to a culture of being breastfeeding-friendly in every environment,” she says, “We have to consider the potential health burdens of being a country with exceptionally low rates of breastfeeding, and turn this trend around. From the family home to the work environment to society at large, breastfeeding mothers need support.”

Zelda’s top tips for breastfeeding mums returning to work include: 

• Before your return to work, give yourself enough time to get to grips with finding the pump that works best for you and regularly expressing milk – and give your baby enough time to get used to expressed breast milk. Time and practice will help you both to establish this as a stress-free routine before the big change up ahead.
• Also, ahead of time, build up a stock of breast milk at home – it can be refrigerated and frozen. Stored breast milk should always be dated, and you retain more nutritional quality if you refrigerate it immediately after you have expressed.
• On your return to work, have straightforward conversations with your bosses and/or team members, as necessary, so that they are clear about your breastfeeding goals and needs. Be clear about your legal right to two, paid 30 minute breastfeeding breaks each working day, and establish with them how this is going to work best for you and what accommodations you will need.
• If you encounter resistance or lack of support in your workplace, get help rather than give up breastfeeding. Other working mothers in your workplace and HR personnel may help to raise awareness of the importance of your continued breastfeeding. External sources of help can include breastfeeding support organisations and registered dietitians.
• You can reduce discomfort from engorgement and pace your two breastfeeding breaks optimally at work if you arrange your workday mornings so that you give your baby a good feed that ends just before you leave for work; and then breastfeed your baby again as soon as you get home. Co-ordinate this well with your baby’s caregiver so that they don’t feed the expressed breast milk just before you get home. If you are breastfeeding a baby older than six months of age, make sure your caregiver doesn’t provide late afternoon snacks so that your child is ready for a good breastfeed when you get home from work.
• Be patient and resilient. Our modern world doesn’t necessarily make breastfeeding easy, natural and stress-free. But it is as important as it has ever been to both you and your baby. The science is clear, the more you can; the better for you, your baby and our society at large.

‘I feel healthier, fitter and more energetic!’

Chat Leave a comment July 26, 2017 nutritionadsa

We are sharing success stories to find out why people decide to see a dietitian, what happens on the journey, what the hardest part of that journey is and what results are achieved. This week we chat to Adrienne Bewsher, who started seeing Registered Dietitian Monique Piderit following a general health check-up which highlighted concerns around her weight and fitness. Here is her story ….

Tell us about your journey with the dietitian

Just before my 45^th birthday late last year, as part of a Women’s Development programme at work, I had a general health check-up and the results highlighted that I was both overweight and totally unfit! I knew I had to do something about that, so, in November 2016, I decided to visit a dietitian, Monique Piderit at Nutritional Solutions, and have a DNA Diet test done. I received the results of my DNA Diet test and the best eating plan for my body was a low-fat diet. Monique put together a very practical eating plan for me which was so easy to follow and apply to my lifestyle. I also had full range of blood tests done to understand my overall health – my overall Cholesterol and LDL-Cholesterol were high, whilst my Vitamin D levels were low.

Working with Monique, we set realistic weight loss goals which are achievable and keep me motivated.

Tell us about your results

Since November 2016 I continue to have regular “weigh-ins” with Monique which help to keep me on track and teach me more about healthy nutrition. I am so thrilled that I have lost over 10% (8kgs) of my body weight in 8 months, plus my Cholesterol levels have dropped to low risk levels.

To improve my fitness, I decided to take up running. As a full-time working Mom of 5 year old twins, I needed to find a form of exercise that would fit into my time constraints

and my lifestyle. I started off using an App that taught me to run 5kms in 8 weeks (although it took me more like 12 weeks to complete the programme!). Then in May this year I discovered “Catch Me If You Can” (CMIYC) – a running community exclusively for women in South Africa. CMIYC motivates women at various stages of their running journeys to get out and run together. They have various locations throughout the country, with Team Leaders in different areas who setup running dates throughout the week. Apart from getting fit, there are the added benefits of safety in numbers, tremendous support, motivation and friendship from the other women. I am proud to say that I have completed several 5km and 10km races and have entered my first half-marathon in November this year!

At 45, I now feel healthier, fitter and more energetic than I have for at least the past 10 years.

What was the hardest part of the journey?

My biggest challenge has been sticking to eating healthy during holidays like Christmas and Easter. When I do “de-rail” I am gentle but firm on myself and get back to healthy eating as quickly as possible. Just because I had a “cheat” meal doesn’t mean that I write off the entire day or weekend, but rather get back on track again the very next meal.

What are the top three tips you can share?

Banish the word “diet” from your vocabulary. For me, it comes with such negative connotations and makes me feel immediately hungry! Rather think of yourself as following a healthy lifestyle, as it will benefit so much more than just your weight.

Find a form of exercise that works for you. I do not have the time to drive to gym to do a workout, but road running works for me. If you can, persuade a buddy to join you for your workouts – you will feel far more guilty cancelling on them.

Set yourself goals. I am extremely target driven and by implementing achievable goals, both from a weight-loss and exercise point of view, I am getting there one step at a time. Celebrate when you achieve those goals – you deserve it!

What the dietitian says

I met Adrienne just before her 45^th birthday. From day one, her motivation levels were high and her energy to make a change for her health and wellbeing was so strong. I think that’s why Adrienne has done so well (and continues to do so) – it became less about weight and more about health.

Adrienne joined a social running team called Catch Me if You Can which consists of like-minded ladies. She started with short 5km runs, progressing up to doing 10km running events. Running is a great way to boost energy levels, improve sleep, and help with weight loss, and Adrienne soon got addicted to that well-known runners high. Last I saw her, she told me she signed up for her first half-marathon in November. I am so proud of her for being so steadfast in her decision to be health. Who knows, maybe next we’ll be talking running nutrition as she trains for Comrades. Adrienne is a great example of how weight loss is just a by-product of choosing a healthy lifestyle first and foremost.

NEW Recipe: Lettuce & Pea Soup

Chat Leave a comment July 7, 2017 nutritionadsa

Our latest NutritionConfidence recipe is from the authors of Food for Sensitive Tummies, registered dietitians Cath Day and Gabi Steenkamp. A perfect winter warmer Lettuce & Pea Soup.

We love this recipe because it is a really smart way of including green leaves into your eating routine during the cold winter months! A great starter for a dinner party.

 The dietitians say:

• This delicious soup contains a whopping 4 vegetable servings, making it a really healthy meal and gets you very close to your 5 a day quota.
• In addition, it is high in fibre, making it the perfect meal for helping sensitive tummies keep regular. The fibre comes from the peas, chickpeas and the lettuce.
• The benefits of increasing your fibre intake for gut health is well documented – healthy gut = happy you!

INGREDIENTS (Serves 4)

5 ml         butter (1t)

5 ml         olive oil (1t)

3 leeks    well washed and sliced with the green tops

1 ml         dried crushed garlic (¼ t)

2.5 ml     salt (½ t)

1              head of butter lettuce, finely sliced

250 g      frozen peas (1½ c)

1.25 L     boiling water (5 c)

15 ml      chicken flavour or vegetable stock powder (1 T)

125 g      tinned chickpeas (½ x 410 g tin, drained)

125 ml    chopped parsley (½ c)

METHOD

1. Melt the butter and olive oil together.
2. Add the leeks and crushed garlic and salt.
3. Sauté over medium heat for 3 minutes until soft.
4. Add the sliced lettuce and the peas.
5. Add boiling water and stock powder.
6. Boil for 5 minutes uncovered.
7. Add the chickpeas and heat through.
8. Add the parsley and liquidize until the soup is smooth.
9. Reheat before serving.
10. Optional: serve with one slice of bread with avocado as a topping, per serving (½ avocado is equivalent to 2 fats)

NUTRIENTS PER serving (200 ml of soup)

Energy                                   740 kJ

Protein                                   6.7 g

Carbohydrates                     28.0 g

Total sugars                         6.2 g

Added sugar                        0.0 g

Total Fat                                3.1 g

Saturated fat                         0.8 g

Fibre                                      6.4 g

Sodium                                 773 mg

One serving is equivalent to ½ carbohydrate, 1 protein and 4 vegetables.

FOOD FOR SENSITIVE TUMMIES

Do you suffer from winds, burping, cramps, heartburn, constipation and/or diarrhoea as well as bloating? Then the book, “Food for Sensitive Tummies” is for you! Having a sensitive tummy or super sensitive tummy (irritable bowel syndrome) can be one of the most debilitating health issues to deal with. In Food for Sensitive Tummies, Gabi Steenkamp and Cath Day show you how you can cut down on the ingredients and food that cause you problems and still prepare a whole range of recipes that are simple, affordable and delicious to eat. Their recipes also feed your gut microbiome with nourishing food substances important for maintaining health. From fresh and healthy breakfast ideas, to wholesome mains such as Butternut, Aubergine and Rocket Lasagne, cooking for sensitive tummies has never been so easyL 

Food for Sensitive Tummies can be ordered directly from the authors via this page or via email (info@catherineday.co.za or info@gabisteenkamp.co.za).

Dietitians urge South Africans to ‘Eat Fact Not Fiction’

Chat Leave a comment June 12, 2017 nutritionadsa

Nutrition advice promising all sorts, from weight loss to healthier living and even cures for diseases, spread like wildfire across social media. In the era of ‘alternative facts’ and post-truth, ‘the latest, greatest nutrition advice’ from dubious sources can unfortunately tempt many away from accepted dietary guidelines and recommendations based on years of evidence.

‘Evidence and Expertise’ is the theme of Dietitian’s Week 2017, highlighting the important role of dietitians who are able to interpret nutrition science and dietary guidelines in order to customise nutrition advice for each individual. This is vital because from weight loss to a disease like diabetes, there is no ‘one size fits all’ best eating plan. Dietitians happen to be health professionals trained and qualified to do this.

Dietitians and Evidence

In the course of earning their degrees in the science of dietetics, dietitians are specifically taught the skills required to interpret scientific evidence. In order to maintain their professional registration with the Health Professions Council of South Africa (HPCSA), all practising SA dietitians also have to undertake ongoing studies that ensure they keep up with the latest knowledge provided by new and emerging evidence, in accordance with the Continuing Professional Development (CPD) programme. This means they have the latest evidence-based food, health and disease expertise at their fingertips – and you won’t find a registered dietitian in the country basing any recommendations on the long outdated food pyramid.

Dietitians and the Food-Based Dietary Guidelines

The country’s broad strokes dietary guidelines, on which public health messages are based, and which were developed according to the process recommended by the Food and Agricultural Organisation of the United Nations (FAO), have also evolved over the years, featuring a notable shift from the emphasis on nutrients to the focus on actual foods, which by nature contain a variety of nutrients. ADSA, the Association for Dietetics in South Africa, provides further clarity on the guidelines with its statement on the Optimal Nutrition for South Africans. The latest visual Food Guide from the Department of Health provides a very different picture from older models such as the Food Pyramid and represents the latest FAO recommendations.

Dietitians and Patients

But the reality remains that diet is highly personal. What we eat is rooted in our culture and tradition, shaped by affordability and accessibility, and inextricably intertwined with highly variable lifestyle factors such as weight, physical activity, emotional connection to food and our consumption of non-food substances, as well as various physiological differences and genetics.

“This is where the dietitian comes to the fore,” says ADSA President and Registered Dietitian, Maryke Gallagher. “If you take a disease such as diabetes, which is a prevalent lifestyle disease in the country, and is a condition that can be managed through diet, each patient needs a tailor-made plan and focused support to make their individualised diet work towards their well-being and health. When the situation demands change around something as fundamental to life as food, then broad strokes are not necessarily sustainable solutions.”

Dietitians and Sustainability

The role that the dietitian can play in helping the communities in which they work to secure healthy food systems that are good for both people and the planet is an emerging responsibility in the profession. Dietitans are increasingly involved in facets of our modern food systems including agriculture and alternative food production methods, natural resources and ecosystems, social justice and community health issues, as well as developing food policy and food systems research that takes sustainability into account.

Dietitians and Diseases

Some may associate dietitians with merely giving advice and support to someone who wants to lose weight, but dietitians work across a range of industries. They are also experts in providing nutritional advice with regard to serious diseases and conditions such as diabetes, heart disease, hypertension, liver disease, kidney disease, cancers, HIV/AIDS, TB, throat, stomach and intestinal disorders, as well as food allergies and intolerances, eating disorders, sports nutrition and life-stage nutrition (including the protection, promotion and support of breastfeeding as the best start in life). Apart from dietitians in private practice, they work in hospitals and communities, academia and industries. In addition to consulting with patients, dietitians are also involved in research, nutrition training and development of provincial and national policies.

Dietitians and Malnutrition

In South Africa, where the health issues that arise from the obesity epidemic stand side by side with those resulting from undernutrition, our dietitians’ work literally spans from one extreme to another. The South African Society for Parenteral and Enteral Nutrition (SASPEN), a supporter of Dietitian’s Week, highlights the essential role the dietitian plays in providing nutritional support to promote optimal nutrition to people in hospitals, where malnutrition is a common cause of the exacerbation of disease, delayed healing and prolonged hospital stays.

The Dietitian and You

It’s clear, that as a country, our need for dietitians is multi-fold, which explains why there’s a lot more than just dietary guidelines on the mind of a registered dietitian. In consultation, your dietitian is going to be taking in many factors unique to you to work towards helping you make optimal food choices. This includes your age and gender; your genetics, body size and body image; your environment, culture, spiritual beliefs and family life; physical activity level, mental well-being and general abilities; your work life and patterns; your budget; food preferences, eating tastes and cooking skills; as well as your existing health conditions and prescribed meds.

In the hopes of steering us clear of the latest trumped up ‘diets’ and promoting a return to genuine expertise and evidence, dietitians countrywide are suggesting that we ‘Eat Facts Not Fiction’.

In collaboration with the British Dietetics Association, Dietitian’s Week is held in SA from 12th to 16th June, with the 2017 theme ‘Evidence and Expertise’.

To find a dietitian in your area, please visit the ADSA website.

 

Turnip Tagliatelle with Chicken & Herb Sauce

Chat Leave a comment May 25, 2017 nutritionadsa

Registered Dietitian and food blogger Cheryl Meyer, from Dish & Delite, kicks off our new series of NutritionConfidence recipes with a delicious ‘Turnip Tagliatelle with Chicken & Herb Sauce’. As always, the focus is on real food that is healthy and delicious, encouraging local, close-to-home ingredients.

We love this recipe because turnips are easy to spiralize and make lovely veggie noodles. When raw, they can tend to have a sharp distinct taste, warming them softens the flavour and makes for a perfect veggie noodle base for your dish.

Cheryl says: “Veggie noodles are a great way to the boost the vegetable component of a meal and plain yoghurt serves as a nutritious alternative in this twist on classic creamy carbonara.”

INGREDIENTS

(serves 4)

4 medium turnips

4 teaspoons olive oil, divided

4 chicken breasts, cubed (approx. 125 g each – 500 g)

4 leeks

250 g mushrooms

2 teaspoons crushed garlic

½ cup plain yoghurt

2 large eggs

30 ml fresh chopped parsley

¼ cup grated parmesan cheese

Salt and pepper, to season

METHOD

1. Heat 2 teaspoons olive oil in a non-stick pan and cook the cubed chicken pieces. Set the cooked chicken aside.
2. Slice the mushrooms and leeks.
3. Heat the other 2 teaspoons of olive oil and soften the mushrooms and leeks. Just before cooked, add the garlic for the last 2 minutes. Remove and combine with the chicken.
4. Peel turnips and cut the ends off flatly and evenly. Spiralize them to tagliatelle thickness (blade C on the inspiralizer).
5. Boil turnip noodles for 2-3 minutes.
6. In a small bowl or jug whisk the egg, yoghurt and parsley together well. Season with salt and pepper.
7. When the turnip noodles are done, drain them, return them to the pot off the heat, pour in the egg mixture and toss until evenly coated (the warmth of the cooked noodles cooks the egg but it is important to do this off the heat, otherwise the egg will scramble when you add it, and we don’t want that).
8. Serve the noodles topped with the chicken, leek & mushroom mixture and garnish with grated parmesan cheese.

 

Nutrition Information: Per serving

Energy: 1487 kJ Protein: 38.7 g Carbohydrate: 25.7 g Of which, total sugars: 11.0 g Fat: 14.8 g Fibre: 4.7 g Sodium: 303 mg

 

To find a dietitian in your area, visit http://www.adsa.org.za

 

Statement on the outcome of the HPCSA inquiry into the conduct of Professor Tim Noakes

Chat 65 Comments April 21, 2017 nutritionadsa

The Association for Dietetics in South Africa’s (ADSA) former president Ms Claire Julsing-Strydom submitted a complaint about Professor Tim Noakes to the Health Professions Council of South Africa (HPCSA) in 2014 on behalf of ADSA regarding, what it considered, unconventional infant nutrition advice.

The complaint

The complaint was lodged after Professor Noakes advised a mom via Twitter to “ween” (sic) her baby on to a low carbohydrate, high fat diet. ADSA believed, at the time, that the advice:

1. was not based on current scientific evidence;
2. contradicted international and local guidelines for complementary feeding adopted by organisations like the World Health Organisation;
3. could negatively affect a baby’s health, growth and development; and
4. was provided via Twitter without an examination or consideration of the baby’s health or age and therefore nutritional needs. ADSA also considered it risky if other moms on Twitter took the same advice.

Professor Noakes did not advise the mom to continue with breastfeeding, which undermined its importance. For these reasons, ADSA considered the advice unconventional and requested the HPCSA to investigate further.

The HPCSA charge and inquiry

The HPCSA is a statutory body established to regulate registered healthcare practitioners and protect the public. The HPCSA considered the complaint and decided to hold an inquiry into what it considered “unprofessional conduct” that was “not in accordance with the norms and standards of your profession” and that Noakes “provided unconventional advice on breastfeeding on social networks (tweet/s).”

ADSA has lodged other complaints to the HPCSA to adjudicate in the past. Most cases are resolved mutually without the need for a detailed inquiry. It was never ADSA’s intention for this matter to span over 3 years and to progress to a hearing. The HPCSA follows a specific disciplinary process for all complaints. This case has gone through all the necessary steps and couldn’t be resolved or concluded in the preliminary inquiry phase. The HPCSA has autonomy on the type of inquiry it wished to institute and ADSA has co-operated fully with their decision.

The formal hearings began in June 2015 and continued in November that year. The inquiry continued in February and October 2016. The hearings have now been concluded and the HPCSA has issued its verdict.

ADSA’s concern

ADSA was concerned, when lodging the complaint in 2014, that a strict low carbohydrate, high fat diet for babies would not meet all the nutritional needs of a growing child. Current scientific evidence does not support an extreme low carbohydrate, high fat diet for babies. When foods rich in carbohydrates such as whole grains and legumes are avoided and other carbohydrate food sources such as dairy, fruits and vegetables are restricted, the diet can become deficient in certain essential nutrients, such as vitamin C, B1, B3, B6, folate, magnesium and fibre. Because infants and young children are considered a vulnerable group, the potential for nutrient deficiencies is a serious concern. Deficiencies can compromise growth, and cognitive and physical development. Restrictive diets for babies with medical conditions should only be followed under strict medical supervision with monitoring by suitably trained and registered healthcare professionals.

Dietary guidelines for feeding babies are developed by organisations such as the World Health Organisation and the United Nations Children’s Fund (UNICEF), based on a strong body of evidence. In South Africa, the Department of Health has adopted these recommendations. We also have Paediatric Food Based Dietary Guidelines backed by technical support papers published in 2013. This is a widely accepted scientific approach to child nutrition. The risks of experimenting with a baby’s development are immense and the long-term effect of low carbohydrate, high fat diets for babies is currently unknown. ADSA believed that the advice provided by Professor Noakes was against accepted common practice. The concern for the health of babies was ADSA’s primary interest when ADSA lodged this complaint.

The use of social media for professional purposes does pose interesting questions, especially for dietitians and other health care practitioners. While social media may be appropriate for generic public health messages such as how to reduce salt or sugar consumption in diets, social media may not be advisable for providing specific individualised, clinical nutritional advice to vulnerable groups such as babies, where little is known about their health and medical history. ADSA does recognise that social media provides significant opportunities for public health information and for use by health care professionals. However, clear guidelines are required to guide and regulate patient interaction outlining the use and limits of social media by health practitioners.

“ADSA accepts the verdict and we are relieved that the hearing has finally been concluded. We welcome the precedent this case provides on what we considered unconventional advice. The case also sets a precedent about the use and limits of social media by health professionals. For ADSA this hearing was never about winning or losing, or standing for or against Professor Noakes. It was about protecting the health of babies and future adults,” said Maryke Gallagher, President of ADSA.

“We will study the verdict in detail and decide what implications this case has for ADSA and dietitians. We also call on the HPCSA to provide guidelines for health professionals’ use of social media in their practice,” said Gallagher.

ADSA and its members will continue to provide dietary advice that is evidence-based and in line with guidelines provided by the national Department of Health and international bodies such as the World Health Organisation. A scientific and rigorous process is used to develop international and local dietary guidelines, and the outcome of the inquiry does not mean that these guidelines will now change. ADSA will consider new approaches and practices based on scientific evidence that has been adopted by credible health organisations.

About sponsorship and big foods

“Many dietitians and members of ADSA have been worried about the allegations made during the course of this inquiry that dietitians are unfairly favouring big food companies because they sponsor the organisation. ADSA wants to assure those concerned that we will never compromise ADSA’s independence as a result of corporate sponsorship. ADSA is a registered not-for-profit organisation (NPO) and relies in part on fundraising to sustain its work. In 2016, we received 63% of income from members. Our sponsorship policy is clear on non-influence by sponsors. We do not endorse any brand, product or retail chain. There is no conspiracy between big foods and dietitians to sell unhealthy food to South Africans. A healthy population through well balanced diets is what we strive for,” said Gallagher.

It is very unfortunate that the professionalism and integrity of a number of nutrition scientists in South Africa has been unfairly questioned during this inquiry. It is ADSA’s hope that the reputation of nutrition professionals and dietitians as nutrition experts will be restored. Despite the negative sentiment, ADSA believed it had a responsibility to enquire about an issue that had such significant consequences for dietitians and other health professionals.

On Tim Noakes

“We respect Professor Tim Noakes for his work as a sports scientist. He is a well respected A-rated scientist and is respected in academic circles. His work is pioneering and he has always tested conventional thinking. But, we have differed with Professor Noakes on this issue. We have no personal gripe with Professor Noakes. Our concern has always been about the health of babies,” said Gallagher.

This hearing has been rather divisive with strong views expressed on both sides. The debate has raised significant awareness about the importance of nutrition, which is positive. Health, wellness and nutrition should concern everybody. But, South Africans have also been confused by the ebb and flow of this divisive nutrition debate and the inconsistent nutritional advice provided over many years. That is unfortunate.

“I’m pleased this is over and we can now focus on other urgent nutrition challenges we have in South Africa,” concluded Gallagher.

Useful links:

ADSA’s position on infant nutrition:

Infant Nutrition Statement

Comprehensive Q&A:

Q&A

ADSA’s sponsorship policy:

ADSA Sponsorship Policy

Tim Noakes tweet: 

4. The HPCSA charge:

“guilty of unprofessional conduct or conduct which, when regard is had to your profession is unprofessional, in that during the period between January 2014 and February 2014 you acted in a manner that is not in accordance with the norms and standards of your profession in that you provided unconventional advice on breastfeeding on social networks (tweet/s).”

Is a Career as a Dietitian for You?

Chat 2 Comments April 10, 2017 nutritionadsa

Dietetics, the field of nutrition, health and the application of science-based nutrition knowledge offers a variety of distinctive career opportunities that goes beyond the usual view of the dietitian as someone who simply helps others lose weight. If you have interests in health, food, healthy lifestyle and science, you may well find your niche in this growing profession.

“A dietitian is a registered healthcare professional who is qualified to assess, diagnose and treat nutritional problems, as well as to advise on preventative nutritional strategies,” says Maryke Gallagher, registered dietitian and President of ADSA, the Association for Dietetics in South Africa. In South Africa, the minimum qualification for a dietitian is a four-year BSc degree and one-year of community service. To practice dietetics in the country, one must be registered with the Health Professions Council of South Africa (HPCSA). A registered dietitian is, therefore, a recognised expert in evidenced-based nutrition. This scientific expertise is vital in today’s world where there is an abundance of unscientific health and nutrition information, as well as a plethora of fad diets and nutrition gimmicks.

While dietitians are certainly the ‘go-to’ people for those battling with overweight and obesity, there is a lot more to the career than just sharing weight reduction and management expertise. What we eat has significant impacts on many other diseases and health conditions. Whether therapeutic nutrition or preventative nutrition, dietitians promote good health and wellbeing for all. There is much scope to tailor a career in dietetics to your personal passions. You may be interested in focusing on children’s health, maternal health, food allergies or eating disorders, or on some of the many medical conditions that require a dietitian’s management such as diabetes, heart disease, HIV/AIDS and intestinal disorders. In addition, when it comes to sports, nutrition also impacts on performance, and dietitians may often play integral roles on the teams managing high performance sportspeople.

Without doubt, there is a high need for registered dietitians in South Africa. While infectious disease such as HIV/AIDS and TB continue to be prevalent in South Africa, non-communicable diseases like heart disease, strokes, cancers and diabetes are actually the main causes of deaths (1). Yet up to 80% of heart disease, stroke and type 2 diabetes and over a third of cancers could be prevented by adopting a healthy lifestyle, such as eating a healthy diet, keeping physically active and avoiding tobacco products (2).   South Africa is ranked the most obese country in sub-Saharan Africa(3). Alarmingly, two out of three women and almost one in three men are overweight or obese, and almost 1 in 4 children aged 2-14 years are overweight or obese in South Africa(4). On the opposite side of the coin, chronic under-nutrition is also prevalent with 1 in 4 children aged 0-3 years suffering from stunting, a condition where a child grows to be small for their age due to poor nutrition(4). There is also a high incidence of micronutrient deficiencies, particularly vitamin A and iron, in South African children and women of reproductive age(4). South Africa has high levels of food insecurity with around 1 in 4 food-insecure South Africans experiencing hunger and a further 1 in 4 at risk of hunger(4).

Dietitians may work in a variety of settings with different areas of focus:

Private practice – like other health professionals, dietitians can set themselves up to consult privately with patients who need advice on nutrition therapy and support to make healthy eating a lifestyle change.

Hospitals – known as clinical dietitians, these practitioners primarily work in hospitals consulting with patients who are referred to them by doctors or other healthcare professionals. Their role in a patient care team is to assess and individualise nutrition therapy (whether an appropriate special diet, tube feed or intravenous feed) as an integral part of recovery or palliative care.

Community – these dietitians may be employed in the public sector, or by NGOs or community-based organisations. Their focus is generally on the promotion, protection and support of breastfeeding; growth monitoring and the prevention of malnutrition; nutrition promotion and education; promotion of healthy lifestyles to address non- communicable diseases; prevention and treatment of vitamin and mineral deficiencies; and addressing food insecurity issues.

Institution-based – dietitians also work in food service management providing healthy and specialised diets to people living in institutions such as senior homes, school hostels, welfare care centres, prisons and health care facilities. Their work includes planning, costing and developing menus; controlling implementing, evaluating and overseeing food service systems; and managing special dietary requirements.

Industry/Corporate – there are varied roles for dietitians in the food, retail, healthcare and pharmaceutical industries. They may advise on current food labelling legislation, nutrition regulations and the nutritional analysis of food items; be involved in product development; share latest developments and trends in nutrition; participate in nutrition-related marketing activities; lead corporate wellness programmes and conduct literature reviews.

Research/Academia – dietitians employed by educational institutions are involved in continuously providing new evidence-based nutrition information through on-going research and teaching and are responsible for the training of new nutrition professionals. 

Media/Publishing – in the Information Age, there is opportunity for dietitians, who have important knowledge to share, to generate expert content providing nutrition advice, latest evidenced-based nutrition news and views, commentary on nutrition issues and inspiration for healthy eating.

Do you have what it takes?

Maryke advises that a career in dietetics will suit those who:

• are interested in food and health
• enjoy and have a flair for Science
• would be fulfilled by a caring, helping profession
• are lifelong learners who are attentive to the on-going developments in Science
• are able to translate scientific knowledge into practical advice
• are comfortable in the role of the expert and like sharing knowledge with others
• have strong inter- and intrapersonal skills
• have a positive attitude and the ability to motivate others
• have empathy, understanding and tact

 

 

References

1. Mortality and causes of death in South Africa, 2014: Findings from death notification / Statistics South Africa. Pretoria: Statistics South Africa, 2015

2. Global status report on noncommunicable diseases 2010. Geneva, World Health Organization, 2011

3. World Health Organisation. 2015. Global Health Observatory Data Repository. Accessed June 2015. http://apps.who.int/gho/data/node.main.

4. Shisana O, Labadarios D, Rehle T, Simbayi L, Zuma K, Dhansay A, et al. South African National Health and Nutrition Examination Survey (SANHANES-1). Cape Town: Health Sciences Research Council, 2013.

 ABOUT ADSA

ADSA, the Association for Dietetics in South Africa is one of the country’s professional organisations for registered dietitians.  It is a registered non-profit organisation served by qualified volunteers. The Association represents, and plays a vital role in developing the dietetic profession so as to contribute towards the goal of achieving optimal nutrition for all South Africans.  Through its network of ten branches ADSA provides dietitians with the opportunity to meet and network with other professionals in their provinces. Through its comprehensive Continuing Professional Development (CPD) system, ADSA supports dietitians in meeting their mandatory on-going learning, which is essential to maintain their registration status with the Health Professions Council of South Africa (HPCSA). Visit: http://www.adsa.org.za

 

ADSA News for Private Practising Dietitians

Chat 1 Comment March 30, 2017 nutritionadsa

One of the ADSA Executive Committee portfolios takes care of the needs of Private Practising Dietitians (PPDs) in South Africa. There have been some important developments in the private practice dietetics space due to the work of the ADSA PPD portfolio. Please read all of the information below if you run a private practice.

Practice cost survey

ADSA and the Hospital Dietitians Interest Group (HDIG) have been engaging with Healthman, a healthcare consultancy, to improve dietetic billing since 2016. The rates at which private practicing dietitians are remunerated have not been based on real-life practice costs. The following survey will help change this and you have a chance to be part of it!

We need as many dietitians in private practice as possible to answer the following survey. Please send this link onto non-ADSA members in private practice to help us reach as many dietitians as possible.

Important: all results are independently collated by Healthman and no dietitian will see the survey data.

Completed entries will be entered into a lucky draw for a R1000 Pick ‘n Pay voucher.

After this initial survey, we will need a minimum of forty practices to submit their financials to help assess if dietitians are fairly remunerated considering the cost of running a practice. The weekly mailer will include further information.

Please click the following link to answer the survey: Dietetics Practice Profile Survey 2017

The survey will take about 10-20 minutes to complete.

Professional Indemnity Insurance

The public are protected by the Consumer Protection Act which covers all services, including those provided by a dietitian. If a patient suffers harm or loss due to negligence, they are entitled by this act to sue the service provider – and this may include you as a dietitian.

Professional indemnity insurance is highly recommended for any private practising healthcare practitioner. ADSA has negotiated excellent rates for professional indemnity cover for dietitians. Please log onto the member section of the ADSA website and look under the PPD section (http://www.adsa.org.za/Members/PPD.aspx) to get the latest forms to apply for cover for the year.

Clarity on billing practices

Dietitians use time-based billing. As part of the consultation with Healthman last year, the descriptors were updated and sent to medical funders. Please click here: Dietitians Coding Structure 2017 to download the up-to-date billing codes. Changes to codes include re-inserting the term “planning” into the descriptors (which had been removed in 2006) and adding to the rules and modifiers. Please take the time to read through these. Previously there was confusion around whether or not a dietitian could charge for time spent planning without the patient (non-contact medical nutrition planning). This change now means that a dietitian can charge for non-contact medical nutrition therapy. This amount is capped at 50% of the total time claimed.

Update on Discovery Vitality benefits

Many dietitians have asked questions around changes in the Discovery Vitality programme. Please click here for a letter from Craig Nossel, head of the Vitality programme, explaining why the changes have been made. Letter from Craig Nossel

Some practical information with regards to the new changes:

• To claim points, Vitality members must submit their statement from the dietitian to the medical aid and points will be automatically allocated.
• If the person is not a member of the Discovery Health Medical Scheme, they can email their statement to: claimsvitalitypoints@discovery.co.za and points will reflect automatically.
• The dietitian no longer needs to enter anthropometry in the same way she/he did for the Vitality Nutrition Assessment.
• 1000 points will be awarded for seeing a dietitian per year.
• The appointment must be at least 30 minutes long.
• If a dietitian is working at a wellness day and the company covers the cost of the assessment, a zero-cost statement with the Vitality member’s information can be used to claim points.
• The Vitality Weight Loss rewards programme is yet to be launched – dietitians will be made aware of what is happening before the programme launches.

ADSA and the Discovery Vitality team regularly meet to discuss developments.

As always, if you have any questions or concerns you would like us to raise, you are welcome to contact Nathalie Mat: adsappdqueries@gmail.com.

 

Salty South Africa – are we doing better after salt legislation?

Chat 1 Comment March 20, 2017 nutritionadsa

Despite South Africa passing world-leading legislation to reduce salt intake, too many South Africans eat too much salt, putting themselves at risk of heart disease and strokes. Today is the start of  Salt Awareness Week which runs from 20-26 March.

 

Salt – a forgotten killer

Excess salt intake directly increases blood pressure in most people, and exacerbates high blood pressure in people who already have this condition. “High blood pressure is not only caused by high salt intake, and factors such as genetics, obesity, fruit and vegetable intake, stress, smoking and a lack of exercise all contribute. However, reducing salt intake is a safe, affordable and effective strategy to reduce high blood pressure or avoid developing high blood pressure” says Prof Naidoo, CEO of the Heart and Stroke Foundation South Africa (HSFSA).

The World Health Organization (WHO) reports that it’s African region has the highest prevalence of high blood pressure globally. People of African origin are more prone to salt sensitivity, and excess salt is consumed through both liberal addition of salt to meals and as salt hidden in many processed foods. In South Africa, the prevalence of high blood pressure ranges from 30% to as high as 80% in adults over the age of 50 years (1) .

A world-leader in salt reduction

South Africa is ahead of the pack with ground-breaking legislation to limit the salt content of certain foods. June 2016 marked the implementation of these regulations that have reduced salt in commonly consumed foods such as breads, breakfast cereals, and processed meats. So far legislation has been hugely successful with most manufacturers complying, and some products have reduced salt content by 30 to 40%.

What can the food industry do?

During World Salt Awareness Week, WASH and the HSFSA are calling on manufacturers to put less salt in our food, and challenge everyone to read food labels and choose the lower salt options – it’s as easy as that! Salt legislation will reduce salt intake by approximately 0.85 grams per person per day, depending on the individual’s food choices. One study estimated that this level of salt reduction will result in 7 400 fewer cardiovascular deaths and 4 300 fewer non-fatal strokes every year in South Africa (2) .

The WHO recommends that total salt intake should not exceed one teaspoon a day, an amount equal to 5 grams. The average South African eats roughly 8.5 grams of salt per day (range of 6 – 11 grams), with some people eating significantly more than this (3) . Salt legislation is a good start, but it is inadequate to curb excess salt intake.

How do we eat so much salt?

“Salt intake is not easy to measure and is hidden in almost everything we eat, even sweet foods. When adding extra salt in cooking or at the table, all the pinches, shakes and grinds of salt add more salt than we actually need. One take-out meal can triple our salt limit for one day. Even something as simple as a cheese and ham sandwich can provide 2.5 grams of salt, already half the daily limit” says Gabriel Eksteen, Dietitian and Exercise Physiologist at the foundation.

Do YOU eat too much salt?

The Heart and Stroke Foundation SA launched an online salt calculator in 2015 in partnership with Unilever South Africa. This is the easiest way to see how much salt you eat, and which are the main salty culprits in your diet. The calculator has been carefully updated to improve accuracy and to reflect changes after salt legislation. Test your salt intake at www.saltcalculator.co.za . You may be surprised where your salt comes from!

How to reduce salt intake

Total salt intake includes what is already in the food, and what people add to food while preparing or eating the food. Choose foods wisely, keeping an eye out for food products with the Heart Mark logo and eat salty foods less often. How much salt is added at home is completely in the individual’s hands. When using salty ingredients like stock cubes, soy sauce or chicken spice as part of cooking, don’t add any further salt. Taste food while cooking and at the table, and think twice before adding more salt!

Get tested

One in every two South Africans with high blood pressure remain unaware of their condition. This prevents effective care and increases the risk of heart diseases and strokes. The HSFSA recommends that all adults test their blood pressure at least once every year. The public can get their blood pressure measured for free from 17 March until 9 April at all Dis-Chem pharmacies nationwide.

The next step forward

South African salt legislation will further reduce the salt levels of certain foods by 2019. Yet many foods are excluded from legislation, including fast foods. The HSFSA call on the fast food industry to clearly display the salt content of their meals, and to start reducing the salt content of their offerings. Graham MacGregor, Professor of Cardiovascular Medicine at The Wolfson Institute of Preventive Medicine and Chairman of WASH comments: “Salt damages our health. Salt reduction is the simplest and most cost effective measure to prevent thousands of unnecessary deaths from stroke and heart attacks every year. It is not just down to the individuals; manufactures must stop adding salt to our foods. During World Salt Awareness Week you can do something great for your health by eating less salt“.

 

1) Lloyd-Sherlock P, et al. Hypertension among older adults in low- and middle-income countries: prevalence, awareness and control.
Int J Epidemiol. 2014 Feb;43(1):116-28. doi: 10.1093/ije/dyt215

2) Bertram et al. Reducing the sodium content of high-salt foods: Effect on cardiovascular disease in South Africa. S Afr Med J
2012;102(9):743-745. DOI:10.7196/SAMJ.5832

3) Wentzel-Viljoen et al. “Use salt and foods high in salt sparingly”: a food-based dietary guideline for South Africa. South African Journal of Clinical Nutrition 2013; 26(3): S105-S113

Meet registered dietitian, Thembekile Dlamini

Chat Leave a comment March 13, 2017 nutritionadsa

We chat to registered dietitian and ADSA spokesperson, Thembekile Dlamini to find out why she became a dietitian and what she loves most about her work. Thembekile works at the Free State Department of Health, is busy doing her PhD in Public Health and has a special interest in paediatric nutrition.

Why did you become a Registered Dietitian?

Saving lives has always been my first priority but I didn’t want to do it in the usual and obvious ways that society dictates. I saw a need to communicate the science of nutrition especially for the benefit of the black community. I thought if I understood healthy eating in any context, I would then be able to disseminate information correctly and with sensitivity to cultural preferences. That way I knew I would make a difference and save lives through nutrition.

What do you enjoy most about the work you do? What are the most satisfying moments?

I am mostly based in the paediatric ward, doing both inpatients and outpatients. When I meet a helpless soul in the ward admitted for whatever condition, just knowing that I will make a difference in their life makes my life and work enjoyable.

Most satisfying moments: every time my little patients get well and are discharged and I know I made a huge difference on their journey to getting better.

What has been your career highlight?

I have a couple of those:

• When mortality rates of a hospital dropped within 3 months of my arrival in the facility.
• When my child health and nutrition research paper got an award for best poster presentation in 2015 in the whole province.
• Getting a Gold award for saving cost of service delivery in the province through my hard work.

What are the most challenging aspects of your career?

Working with the most disadvantaged communities which cannot afford even the basic foods. Counseling them becomes a challenge because they always highlight their affordability challenges.

How do you cope after a day of nutrition disaster and bad eating choices?

I have a few of those but when they happen, I drink lots of water and morning exercise.

What are the three things that you think people should stop saying when they meet a dietitian?

• Please give me a diet
• I want to loose weight
• Give me a list of the right foods to eat

What should clients look out for when deciding which dietitian to work with?

• Dietitian must be registered with the Health Professions Council of South Africa
• Dietitian must have a practice number and/or have a facility practice number
• Must be easily accessible
• Must be reliable
• Must have a love for people
• Must provide quality services

What is your favourite dish and your favourite treat food?

Pap and Masonja (Mopani worms) in tomato sauce!

I love Rum ‘n Raisin ice cream. A bowl of that is the perfect treat!

Expert Tips for a Healthier Lifestyle

Chat 3 Comments February 22, 2017 nutritionadsa

February is national Healthy Lifestyles Awareness Month, with Healthy Lifestyles Awareness Day being celebrated on 22^nd February. The National Department of Health encourages all South Africans to live healthier lifestyles, through promoting healthy eating, regular physical activity, avoiding tobacco products, and drinking alcohol in moderation, if at all. But can improving our lifestyles have much of an impact on our health? According to the World Health Organization, the good news is that leading a healthy lifestyle can help to prevent 80% of premature deaths from heart disease and strokes and 60% of premature deaths due to cancer *.

A panel of health and wellness professionals, including dietitians, a psychologist, a sleep expert and a yoga instructor, give us their top tips on healthy eating, aiming to achieve balance, improving sleep and learning to relax to make our lifestyles healthier:

How to Get Healthy Eating Right

To transform poor eating habits into healthy ones, Raeesa Seedat, Registered Dietitian and ADSA spokesperson, says:

1. Start your day well: Eat breakfast! – Breakfast is linked to improved nutrient intakes, as well as improved concentration and alertness. Studies show that skipping breakfast is associated with increased stress, anxiety, depression, fatigue and tiredness.
2. Avoid temptation – The sight and smell of food is often enough to tempt us. Avoid keeping tempting but unhealthy foods around the house and avoid the treat aisles in the supermarket.
3. Shop smart – To avoid impulsive buying, plan your shopping with a budget and a list of what you need to buy and stick to it! If you don’t buy unhealthy foods, you won’t eat them.
4. Motivate yourself – Research shows that habits that don’t serve us can be overcome with good intentions. For example, having a conscious intention to eat healthier snacks helps to override a habit of making poor food choices.
5. Do not starve yourself – One of the most common triggers for unhealthy snacking is hunger. Eat smaller, more frequent meals. Do not get to the point where you are so hungry you could wolf down anything you get your hands on. Carry healthy snacks such as fruit, plain unsalted nuts or a tub of low fat yoghurt to work or school to snack on.

What small changes can we make to our daily eating that will help us move towards a healthier lifestyle? Kezia Kent, Registered Dietitian and ADSA spokesperson says:

1. Hydrate: Increase your daily water intake – being well-hydrated is important for overall health. Herbs such as mint, chopped fruit and lemon slices can all be used to make water more interesting. Remember that store-bought flavoured waters often have added sugar and should therefore be avoided.
2. Eat regularly through the day by trying to eat every 2-3 hours – Eating healthy snacks between main meals helps to maintain a healthy metabolism and can help to control portions at main meals. Your first meal or snack of the day should be within 90 minutes after waking up. Never skip meals.
3. Only eat until you feel satisfied – If you begin to feel uncomfortable or too full, then you’ve already eaten too much. If you still feel hungry after a meal, have some fresh vegetables with fat-free salad dressing.
4. Avoid eating while doing something else – eating while driving, watching TV, being on an electronic device or working prevents most people from actually realising what and how much they are putting into their bodies. Focusing on your food enables you to be aware of what your body wants and needs. Many also find they enjoy their food more and are more satisfied with what they have eaten.
5. Be active every day – it can be a considerable boost to your overall health to prioritize daily physical activity.   Even a short walk is better than nothing.

How to practice balance in your life

Raydene Naidoo, Psychologist from the South African College of Applied Psychology (SACAP) recommends:

• Focus on yourself from time to time and pamper yourself. You can’t expect others to nurture you if you can’t nurture yourself.
• Learn to say no without feeling guilty. Having reasonable boundaries is healthy, and it helps you to regulate how much you take on.
• Take time to nurture your relationships, especially with your loved ones.
• You are only human and you’re not always going to get the balance right. Rome was not built in a day. Allow yourself a cheat day but within moderation.
• Get a good night’s rest as often as you can, naps count too.
• Set SMART goals for yourself. Specific, measurable, attainable, realistic and time specific.

How to improve our sleep

Sleep is central to all body functions. By the time you are 30 years old, you have already slept for about 10 years. The basis of good sleep is to maintain good sleep hygiene. Dr Kevin Rosman from the Morningside Sleep Centre has this advice:

The sleep environment – the bed must be comfortable enough, the room quiet enough, dark enough, cool enough, and secure enough. Complete absence of sound would be the best, but is generally not possible. Second-best is a continuous quiet hum. Television is generally a bad idea. Sometimes double lining of the curtains may be necessary to keep the room dark enough. We sleep better at night when the environment is cool. If you have an air conditioner, for example, set the temperature to that which is comfortable for the “cooler” partner, and let the other simply add a blanket.

Winding down the brain – before going to sleep, one needs to give the brain a chance to wind down. Allocate between 30 and 60 minutes for this. Going to bed directly after working or after exercise can cause difficulty getting to sleep. Caffeine and alcohol can affect sleep, and sufficient time should be allowed after the consumption of these before getting into bed.

Regular sleep habits – because the body works on a number of different cycles, we sleep best at our usual bedtime. Getting up at the same time every day is also helpful.

How to relax more

An important part of a healthy lifestyle is stress reduction and stress management. Lexi Ryman, Co-Founder of Wild Thing Yoga & Body Conditioning, says “Taking time to switch off and quiet your mind is so important for so many reasons; for example, having your nose to the grindstone all the time limits our perspective, meaning we might not achieve our full potential.”

The practice of mindfulness underpins activities such as yoga and meditation. “Yoga is a form of moving meditation where your movement is guided by your own breath,” Lexi says “It is a complete and total mind-body-spirit overhaul and the benefits of practicing yoga range from the physical benefits of increased flexibility and strength right through to mental and emotional wellbeing.”

To practice mindfulness, start small. “Set your alarm clock for 10 minutes earlier in the mornings. Find somewhere quiet, with a comfortable seat. Close your eyes, and focus on your breath – allowing it to move freely in and out of your nose. Start with 5 minutes and see how you go from there. If you really aren’t a morning person, try it in the evenings. Tonight, instead of your usual routine of flicking on the TV when you get home, take a few moments, find a quiet space, no technology on or around you and just breathe. Find a way of moving your body that feels good in your body. Try out different exercise or yoga classes, until you find an environment that’s comfortable to you.”

To find a registered dietitian in your area who can assist you with a healthy lifestyle plan, visit www.adsa.org.za. 

* Global status report on noncommunicable diseases 2010. Geneva, World Health Organization, 2011

The facts about ADSA

Chat Leave a comment February 21, 2017 nutritionadsa

Have you ever wondered who ADSA is or why you should become a member? Read on to find out more about what ADSA does and how you can get involved.

The Association for Dietetics in South Africa, or ADSA, is the professional organisation for registered dietitians, and has been committed to serving the interests of dietitians in South Africa for the past 29 years. The Association is made up of a variety of members, from registered dietitians and nutritionists, to community service and student dietitians, international, retired and honorary members.

ADSA’s VISION: To represent and develop the dietetic profession to contribute towards achieving optimal nutrition for all South Africans.

ADSA’s MISSION: As the registered professionals in the field of dietetics and nutrition we support and promote the continued growth of the profession of dietetics in South Africa.

ADSA is a registered not-for-profit organisation (NPO) and unlike counterparts abroad, it is mainly driven by passionate and dedicated volunteers, most of whom are not remunerated for their time and services. The Executive (national) and Branch (provincial) Committee members serve for a 2-year term. Here are some of the many functions and activities the various portfolios are responsible for.

• President: directs, manages and guides the Association, oversees all its activities on a strategic level and builds strategic partnerships
• Communications: coordinates all internal communication with members, via the weekly bulletin and quarterly newsletters, managing ADSA’s website, and ADSA’s inputs into other scientific journals or newsletters, as well as co-ordinating a mentorship programme and bursary fund and being a member of the biannual national nutrition congress organising committee
• Public Relations: handles all aspects related to public relations, including planning and implementing nutrition and health-related awareness days, formulating and publicising statements based on evidence, acting as the official contact person for input into media content, monitoring of nutrition information communicated to the public and creating content to promote the profession in the public space, assisted by a team of spokespeople
• Sponsorship: recruits and manages suitable sponsors in line with ADSA’s updated rigorous sponsorship policy
• Representation: coordinates ADSA representatives on eight different official scientific or government groups or committees, as well as other interest groups, and manages the submission of comments to government on nutrition-related draft legislation
• Private Practicing Dietitians (PPDs): manages all professional issues relating PPDs, including the PPD database, addressing billing practices and providing assistance to PPDs on issues they may experience in private practice
• Continuous Professional Development (CPD): manages the accreditation of CPD events and online activities to create opportunities for continued education and upskilling of dietitians. Each year the 10 ADSA branches across the country are encouraged to host one CPD event per quarter and there has been on average 3 to 4 CPD-accredited events per branch per year. This portfolio also provides dietitians with access to latest scientific evidence, guidelines and resources through PEN.
• Membership: manages membership applications and coordinates member benefits. Liaises with members and non-members to establish needs to enhance membership benefits.
• Public Sector: establishes a support network and line of communication between dietitians in the public sector and ADSA, and communicates relevant developments, such as employer/labour negotiations to ADSA members
• Branch Liaison: acts as the communication link between ADSA branch chairpersons and the national Executive Committee to ensure consistency in operations
• Secretary: assists with organisational tasks for the Executive Committee, such as taking meeting minutes and record keeping
• Chief Operating Officer: part-time employed dietitian to assist with public relations, attend meetings on behalf of ADSA, and assist with other executive portfolios as and when required

The ADSA Executive and Branch Committee portfolio holders strive to meet the needs of the members they serve, by being in constant communication with members. This means that ADSA policy and strategic direction is continuously evolving to meet the changing needs of nutrition professionals in South Africa. Recent significant changes include an updated sponsorship policy, that includes a stricter process of selection and is based on international standards, as well as a review of membership benefits to determine the most appropriate fee structure. ADSA’s Constitution was also recently reviewed and updated to reflect the growth of the nutrition profession.

If you are a registered dietitian, nutritionist with a recognised nutrition degree, community service or student dietitian, we invite you to join us today. As your professional organisation, the more members we have, the stronger our collective voice, and the more we can do to achieve our vision and mission to grow the profession and to promote the nutritional well-being of our country.

To find out more about the benefits of joining ADSA or to find a registered dietitian in your area, visit http://www.adsa.org.za.

The Low Down on South Africa’s Sugar Tax

Chat Leave a comment January 17, 2017 nutritionadsa

The Minister of Finance announced in the February 2016 National Budget a decision to introduce a tax on sugar-sweetened beverages (SSBs), with effect from 1 April 2017, to help reduce excessive sugar intake by South Africans. The Association for Dietetics in South Africa (ADSA) welcomes this step as one part of the solution to address the obesity problem and improve the health of South Africans.

How much sugar do South Africans really consume?

When you think of sugar-sweetened beverages, the first thing that comes to mind is the regular fizzy drink, but the term encompasses far more than that. SSBs are beverages containing added sweeteners that provide energy (‘calories’ or kilojoules) such as sucrose, high-fructose corn syrup or fruit-juice concentrates. This includes carbonated drinks (fizzy soft drinks and energy drinks), non-carbonated drinks (sports drinks, iced teas, vitamin water drinks and juice concentrates), sweetened milk drinks and sweetened fruit juices. And many of us do not realise just how much sugar is found in these drinks. For example, a 330 ml bottle of iced tea has a little over 6 teaspoons of sugar!

ADSA is concerned that the intake of added sugars (sugars added to foods and drinks during processing by the food manufacturing companies, cook or consumer) is increasing in South Africa, both in adults and children. Some estimate that children typically consume approximately 40-60 g/day of added sugar, possibly rising to as much as 100 g/day in adolescents. High intakes of added sugar, particularly as SSBs, has been shown to lead to weight gain and cause dental caries. The added sugar in these drinks makes them high in energy (kilojoules). Because these drinks don’t make us feel full in the same way that eating food does, most of us don’t reduce our food intake to compensate, making it easy to consume too many kilojoules. Over time, these extra kilojoules can cause one to become overweight, putting us at risk for diabetes, heart disease and certain cancers. Obesity is already a massive problem in South Africa, with 2 in 3 women and 1 in 3 men being overweight or obese, as well as almost 1 in 4 children.

What is ADSA’s recommendation for sugar intake?

ADSA supports the recommendations by the World Health Organization (WHO) and the South African Food-Based Dietary Guidelines that we need to reduce the intake of beverages and foods that contain added sugars, such as sugar-sweetened beverages, sweetened yoghurts, frozen desserts, some breakfast cereals, ready-to-use sauces, cereal bars, health, savoury and sweet biscuits, baked products, canned or packaged fruit products, sweets and chocolates. The WHO advises reducing the intake of free sugars found in foods and beverages (including added sugars, but excluding sugars naturally present in fresh fruits, vegetables and milk) to less than 10% of total energy (kilojoule) intake for the day (i.e. 50 g of sugar, which is approximately 12 teaspoons per day), with a conditional recommendation to further reduce intake to 5% of total energy (approximately 6 teaspoons per day) for additional health benefits. The South African Food-Based Dietary Guidelines also advise to ‘use sugar and foods and drinks high in sugar sparingly’. To put this into perspective, a 500 ml bottle of a carbonated drink will provide your maximum sugar allowance for an entire day!

The sugar tax – is it a good idea?

The proposed tax on SSBs will mean roughly a 20% tax will be added on to sugary drinks, which is intended to decrease the purchase and consumption of SSBs. Encouragingly, in Mexico, a sugar tax has reduced sugary drink sales by 12% in the first year. The sugar tax is likely to affect shelf prices, but will also motivate manufacturers to reduce the amount of sugar added to their products.

ADSA welcomes the proposed tax on SSBs, but acknowledges that the sugar tax is only part of the solution to address the growing obesity problem. Just as taxing tobacco does not reduce or stop smoking by all people, taxing SSBs will not reduce or stop all purchasing and consumption of SSBs and reduce obesity on its own. Obesity is a complex condition, and sugar is not the only cause. There is a need for multiple interventions across a variety of different sectors to address unhealthy diets and lifestyles and have an impact on the obesity epidemic. ADSA recommends that revenue generated from the tax should go towards health promoting interventions, such as subsidies to reduce the costs of fruits and vegetables, education around healthy choices and creating an enabling environment to make those healthier choices easier.

In addition to reducing the consumption of SSBs to prevent obesity and promote long-term health, ADSA continues to recommend a healthy diet which includes whole grains, fruit, vegetables, nuts, legumes, healthy oils, proteins such as lean meats and seafood, and a reduced intake of processed meats and salt, accompanied by regular physical activity.

ADSA’s detailed Position Statement on the Proposed Taxation of Sugar-Sweetened Beverages, with references, can be accessed here: http://www.adsa.org.za/Portals/14/Documents/2016/Nov/ADSA%20Position%20Statement%20on%20Sugar%20Tax_Final_28%20Nov%202016.pdf

 

10 Healthy Ways to Survive the Festive Season Eating Frenzy

Chat Leave a comment December 15, 2016 nutritionadsa

Every year the festive season arrives and all our healthy eating plans go out of the window. There is no doubt that time to relax and enjoy ourselves is important to our well-being, but we tend to over-indulge in rich foods, sweet treats and alcohol. At the same time, we are cutting back on regular physical activity and staying up too late, too often.

This is not to say that we shouldn’t allow ourselves to indulge a little, but allow for eating in moderation and maintaining a varied diet. Ditching your weight loss or weight management plans, or letting go of your health conscious habits over the festive season stresses both body and mind. Of course, you want to enjoy yourself, and it’s certainly not the time to feel deprived, but you can avoid the holidays becoming an extended binge by using strategies to moderate the inevitable excesses.

We asked a team of registered dietitians from ADSA (Association for Dietetics in South Africa) to give us their top tips on how to balance holiday fun with staying healthy, and here’s what they have to say:

Surviving holiday parties: Don’t attend a party on an empty stomach – grab a small healthy snack before you go. When you get there, don’t rush to eat – socialize and settle into the festivities before you eat and keep your socializing away from the buffet table or appetizer trays – to help limit nibbling. (Cheryl Meyer)

Eat mindfully: The buffet table is an invitation to eat all you can, so first survey what is available, choose the foods you really want to eat, and then move away. Eat slowly, focusing on enjoying the taste and smell of each bite. (Jessica Byrne)

Eat what you love, leave what you like. Be picky – don’t deny indulges, but only eat treats that you really love – avoid “wasting” calories on non-favourites. Think quality rather than quantity. (Cheryl Meyer)

Make water your MVP (most valuable player) this holiday season:  Jazz it up with lemon, cucumber or even fruit cubes like watermelon ice cubes, adding an element of holiday indulgence to plain water. Also try plain fruit or herbal tea for a change.  Water and tea can help fill you up preventing holiday overeating or even overindulging in alcohol or fizzy drinks, both loaded with calories/ energy. (Hlanzeka Mpanza)

Balance less healthy meals with healthy ones: Choose only one less healthy item or meal per day.  For example: one day an English breakfast, the next day an ice cream and the next day a take away, but not all three on one day. Ensure the other meals are healthy by eating lots of fresh vegetables and fruit. (Zelda Ackerman)

Be a snack smuggler: Travelling, shopping and lack of routine during the holidays can lead to skipping meals, or grabbing that seemingly convenient fast food. To keep your appetite in check, never leave home without a snack. Fruit makes a refreshing and no fuss snack, and a small packet of unsalted nuts can easily fit in your handbag for when the hunger hits. (Jessica Byrne)

Avoid after-dinner nibbles and snacks: Those chocolates and biscuits that come out after an indulgent lunch or dinner are unnecessary calories and will probably only make you feel more uncomfortably full. (Lila Bruk)

Have your cake and eat it too: If you do have one of the many sweet treats on offer, keep your portion size as small as possible and choose the healthiest of what you can find. For example, generally fruit-based cakes and desserts are better choices, so an apple tart would be a better option than a chocolate cake, especially if you don’t eat all the pastry. (Lila Bruk)

Start your day with a wholesome breakfast: Have a low GI breakfast such as oats, wholegrain cereal or wholewheat toast with avocado or eggs. This will not only keep you satisfied, your sugar levels stable and hunger pains at bay, but will also prevent you from snacking on sugary treats that are empty calories with little nutrients. (Lucinda Lourens)

Get moving with friends and family: Spend quality time with friends and family these holidays, but instead of catching up over coffee and cake, make the most of the warm weather and plan to do something where you can be active together. Meet for a walk on the beach or get a group together and go for a hike. Go for a swim, or get the whole family involved in a post-lunch stroll around the neighbourhood. (Jessica Byrne)

This ADSA NutritionConfidence recipe, created by Chef Vanessa Marx, is perfect for keeping your health on track this holiday, while still indulging in delicious festive food: “Grilled Ostrich Fillet with Egyptian Dukkah and Cucumber Raita”.

Ostrich is a truly South African and healthy alternative for the braai this festive season! The raita bursts with flavour while being low in sugar and fat. Ostrich meat is a great alternative to other ‘red meat’ sources. Classified as a ‘white meat’ due to its fat content, it’s low in fat (even lower than some chicken cuts) and saturated fat; but also a good source of biologically available iron. This makes a great pairing with the “Spinach, Beetroot and Pomegranate Salad”.

Melk Tart, a South African Classic

Chat Leave a comment November 25, 2016 nutritionadsa

We love the sweet tooth satisfaction offered by this better-for-you twist on a classic South African dessert. Created by chef, Vanessa Marx, this Melk Tart recipe is a great family dessert.

Dietitian Cheryl Meyer says that seeds like pumpkin, sunflower and sesame seeds are easily incorporated into a variety of dishes. They not only boost flavour and crunch, they pack a nutritional punch loaded with fiber, protein and healthy fats.

For the crust:

INGREDIENTS

1/2 cup rolled oats

1/2 cup desiccated coconut

20g sunflower seeds

20g sesame seeds

20g pumpkin seeds

1/2 cup unsweetened fresh apple juice

4 Tbl honey

1/4 vanilla pod

• Preheat the oven to 160℃
• Mix together all the coconut , seeds and oats
• Cut the vanilla through the pod lengthways and scrape out the seeds
• Put the apple juice, honey & vanilla pods and seeds into a small sauce pan and heat until infused and combined
• Pour the apple juice over the oats mixture
• Spread the mixture out onto an oven proof tray and bake until golden and crispy, stirring every 10 minutes, to make sure it is cooked evenly
• Remove from the oven and allow to cool
• Line the base of your pie dish with the mixture to prepare it for the milk tart filling

For the filling: 

INGREDIENTS

3 eggs

80ml corn flour

½ tsp vanilla extract

2½ cup low fat milk

¼ vanilla pod, seeds removed

½ cup xylitol

Cinnamon for dusting

• Mix together the eggs and corn flour in a bowl
• Cut the vanilla through the pod lengthways and scrape out the seeds
• Put the milk, vanilla pods and seeds, vanilla extract and xylitol into a saucepan and heat together until it comes to a boil
• Remove from the heat and pour a little of the warm milk into the egg mixture, whilst whisking
• Add the egg mixture back into the pot with the remaining milk, and whisk
• Put the mixture back on the heat and whisk vigorously until it thickens and comes to a boil
• Have your pie dish with the base ready, and pour the custard mixture into the pie dish
• Leave the tart to cool at room temperature, and then refrigerate for at least 2 hours until completely cold
• Remove the tart from the fridge and dust generously with cinnamon

Nutrition Information: per serving (recipe serves 12)

Energy: 825 kJ Protein: 6.8 g Carbohydrate: 25.4 g Of which, total sugars: 8.9 g Fat: 8.3 g Fibre: 1.3 g Sodium: 64 mg

 

CHICKEN SKEWERS, DIPS & SEED FLATBREAD

Chat Leave a comment November 18, 2016 nutritionadsa

We love this recipe – it makes a delicious starter for summer entertaining. Making your own dips and marinade rather than using store-bought varieties gives you more control and means you know exactly which ingredients have gone into those dishes.

Not only are the chickpeas in the hummus rich in slowly-digested starch and fibre, helping to control blood sugar levels, but they are also a great source of plant-based protein, vitamins and minerals.

Using whole-wheat flour and oat flour in the flatbread adds healthy fibre, lowering the glycaemic index and aiding in blood sugar control. Because this is still a carbohydrate-containing food, people with diabetes should enjoy the flatbread in appropriate portions.

Homemade chicken skewers are a great lean protein option, and this protein further lowers the glycaemic index of the meal.

RECIPE (Serves 4 as a main or 8 as a starter/snacks)

Chicken skewers

600 g free-range chicken breast

2 lemons

1 Tbsp wholegrain mustard

salt & black pepper

30 g chopped oregano

8 sosatie sticks (you can cut them in half if you want smaller ones for snacks)

 TO MAKE IT

• Cut the chicken breasts into cubes, about the size of an ice cube
• Put the chicken in a mixing bowl, and add the zest and juice of the lemons, mustard, and chopped oregano, then season with salt and pepper.
• Leave the chicken to marinade in the juices for an hour or so
• Skewer the cubes of chicken onto the sticks
• Put a pan onto a medium/high heat and add some canola oil
• When the pan is hot, add your chicken skewers, and allow them to cook on the first side for about 2 or 3 minutes before turning them. Cook the other side for another 2 or 3 minutes and then check between the pieces of chicken to see that the flesh is white, and no longer translucent. You want the chicken to be cooked all the way through, but not dry. Remove from the pan and set aside until you are ready to serve.

Hummus

1 can chickpeas, drained

125 ml Extra virgin olive oil

Juice of 1 fresh lemon

salt & pepper

5 ml tahini

1 garlic clove, peeled

1 Tbsp toasted sesame seeds

 TO MAKE IT

• Put the chickpeas, oil, lemon juice, garlic, tahini into a blender or food processor, and season with salt & pepper.
• Blend together until smooth
• Scrape the hummus from the jug with a spatula into a serving bowl
• Top the hummus with toasted sesame seeds and drizzle with olive oil

Tzatziki

1 cup plain yoghurt

Juice of 1/2 a lemon

15 g fresh mint

salt & pepper

1/2 a cucumber

TO MAKE IT

• Grate the cucumber into a bowl, and squeeze off the excess water
• Add the yoghurt, lemon juice, mint, and season with salt & pepper and put into a serving bowl

 Tomato Pesto

100 g sun-dried tomatoes in oil

30 g roasted plain almonds

10 g fresh parsley, chopped

TO MAKE IT

• Roughly chop the tomatoes
• Put the sundried tomatoes with the oil into a blender
• Add the roasted almonds & chopped parsley
• Pulse the blender to combine the ingredients into a chunky pesto
• Scrape from the blender into a serving bowl

Seed flatbread

100 g whole-wheat flour

100 g oat flour

150 g cake flour

100 g plain yoghurt

250 g water (lukewarm)

1 sachet yeast

2 tsp salt

50 g mixed seeds: sesame, flax, sunflower, poppy, pumpkin

TO MAKE IT

• In a large mixing bowl, add the flours, yeast, salt and seeds and mix together
• Mix together the water and yoghurt
• Make a well in the middle of the dry mixture and gradually add the yoghurt/water mixture little by little and mix together to form a dough.
• Stop adding liquid once the dough comes together, or add extra if you find the dough to be too sticky.
• Knead the dough together to form an elastic ball of dough.
• Separate the dough into golf ball sized balls
• Put a griddle pan onto a medium high heat
• Dust a clean working surface with a little flour, and roll each dough ball into a flat bread (about 3mm thick).
• Place the flatbreads onto the hot griddle and allow to cook until a little golden and firm on the first side, and then repeat on the other side.

TO SERVE

On a large board or platter, place the flatbreads and drizzle with a little olive oil. Place your bowls of dips and you chicken skewers onto the platter and sprinkle with fresh herbs

 

 

What your dietitian wants you to know about diabetes

Chat 1 Comment November 15, 2016 nutritionadsa

There were 2.28 million cases of diabetes in South Africa in 2015 according to the International Diabetes Foundation and around 1.21 million people with undiagnosed diabetes. Considering these numbers it remains vitally important to continue educating South Africans about diabetes and to address the myths that are often associated with this lifestyle disease.

Nasreen Jaffer, Registered Dietitian and ADSA (Association for Dietetics in South Africa) spokesperson has a special interest in diabetes. She debunks some of the myths surrounding diabetes and nutrition:

People with diabetes have to follow a special diet or have to eat special diabetic foods.

People with diabetes do not have to follow a ‘special’ diet. People with diabetes need to make the same healthy eating choices as everyone else. Healthy eating choices include vegetables and fruit; whole grains; fish, lean meats and poultry; dairy products; seeds, nuts, legumes and plant oils. Everyone needs to limit fatty red meats, processed meats, salt and foods high in salt, and foods and beverages with added sugar.

There are foods that should be avoided completely.

The answer, is ‘no’. Moderation is key, the minute you’ve banned a certain food entirely, you’re likely to start craving it intensely. Your health and weight are more affected by what you do daily than what you eat once or twice a week, so if you’re in the mood for a piece of cake once in a while, buy a small one and share. If you deprive yourself of something you’re craving, it’s just a matter of time until your binge on it and sabotage your motivation. However, crisps, chocolates, and sweets are high in saturated and trans fat, while sugar-sweetened beverages like soft drinks, iced tea and energy drinks contain a large amount of sugar, so these have to be limited.

 If I am diabetic, my diet is going to be more expensive.

It is not necessary to buy expensive foods marketed to diabetics. Healthy eating can be economical, and is often cheaper than buying unhealthy treats. Buying seasonal fresh fruit and vegetables is cheaper than buying fruit juices and sugar-sweetened beverages. If you replace sweets, chocolates, crisps, puddings and cakes with fruits, yoghurt and salads as your snacks and desserts, you’ll find you will save money. Legumes, such as lentils and beans, are cheaper alternatives to red meat, while providing numerous health benefits.

Eating too much sugar causes diabetes.

Too much sugar does not necessarily cause diabetes, but because foods and drinks with added sugar are often energy-dense (high in kilojoules), consuming too much of these on a regular basis can lead to weight gain. This can put us at risk for type 2 diabetes. Sugar-sweetened beverages seem to have the strongest link to type 2 diabetes. ‘Sugar’ doesn’t only refer to the sugar added to tea and coffee, but also includes sugar and sweetened products added when cooking and at the table. Look out for hidden sugars in pre-prepared and processed foods, like some breakfast cereals, sweetened drinks, dairy products, sauces and sweet treats. People with diabetes should limit or avoid adding sugar as it can have a negative effect on blood sugar levels.

 People with diabetes cannot eat carbohydrates.

No, this is not true. While all foods that contain carbohydrates will affect your blood sugar levels, people with diabetes can still eat carbohydrate foods. There are healthy types of carbohydrates that you do want to include in your eating plan, and the type or quality of carbohydrate foods is important. Therefore, for optimal blood glucose control it is important to control the quantity, and distribute carbohydrate foods equally throughout the day. For example, choose wholegrain or high-fibre carbohydrate foods as they don’t increase blood sugar as quickly as refined grains, and make sure that each meal is balanced, containing not only carbohydrate foods, but also protein or dairy, non-starchy vegetables or healthy fats.

People with diabetes should restrict their fruit intake.

Because fruit contains natural sugars, too much fruit can contribute to an increase in blood glucose levels. However, eating fruit also adds fibre, and essential vitamins and minerals to the diet, so while people with diabetes should not eat excessive amounts of fruit, fruit should not be completely eliminated. Portion control is important, and people with diabetes should choose whole fruit rather than fruit juice. It is recommended that you consult your dietitian to calculate the amount of fruit that you should include in your daily diet.

If one of my parents has diabetes, there is nothing I can do about it – I will develop diabetes eventually.

If you have a genetic predisposition to type 2 diabetes, you have all the reason you need to embrace a healthy lifestyle. While genetics may contribute 30 to 40% to the development of any condition, including diabetes, environmental and lifestyle factors may have a 60 to 70% impact. If you maintain a healthy body weight, stick to a healthy eating plan, avoid tobacco use and keep physically active regularly, you have a very good chance of not developing diabetes.

If I have diabetes, I can’t exercise.

On the contrary, diabetes is a compelling reason to exercise regularly. The reason for this is that physical activity plays a very important role in lowering blood glucose levels. Exercise also predisposes your body cells to being more sensitive to insulin, and of course, it helps to achieve and maintain a healthy body weight. Aim for at least 150 minutes of moderate intensity activity a week, such as brisk walking, while doing some resistance or strength exercises at least twice a week. If you use insulin it is important to check your blood glucose levels before and after physical activity. If you get results below 6 mmol/l it is recommended that you lower your insulin dose or eat a healthy snack to prevent a hypoglycemic attack during or after exercise.

Early diagnosis of diabetes is vitally important. This year the theme of World Diabetes Day is “Eyes on Diabetes”, focusing on the screening for type 2 diabetes to ensure early diagnosis and treatment, which can in turn reduce the risk of serious complications. The sooner that elevated blood glucose levels can be treated and returned to normal, the better. If you are diagnosed with either pre-diabetes or diabetes, you need to start moving towards a healthier lifestyle that focuses on regular physical activity, good nutrition and weight-loss if you are overweight or obese.

Everyone over the age of 45 years should be screened for diabetes every 2 to 3 years, or earlier if you are overweight and have other risk factors for diabetes (such as a family history, high blood pressure or previous diabetes during pregnancy). If you haven’t yet been screened, visit a healthcare professional to find out if you are at risk.

Should you experience any of the following symptoms contact your doctor as soon as possible – sudden weight loss, hunger, blurred vision, tiredness, excessive thirst and frequent urination.

To find a registered dietitian in your area who can assist you with a diabetic-friendly lifestyle plan, visit www.adsa.org.za.

 

Navigating the journey to healthy living

Chat Leave a comment November 8, 2016 nutritionadsa

We recently chatted to Registered Dietitian, Alpha Rasekhala, to find out why he became a dietitian, what he enjoys most about the work her does, the challenges he faces. Alpha is also a member of the ADSA (Association for Dietetics in South Africa) Executive Committee and looks after the Representation Portfolio (Liaising with the Association’s Representatives to obtain feedback from nutrition and profession related bodies on which they serve and to obtain and provide feedback from the Association to these nutrition and profession related bodies)

Why did you become a Registered Dietitian?

I grew up in Limpopo and severe acute malnutrition was a problem. I always wanted to find a solution. As subsistence farmers we had a good harvest of maize, wild spinach,  nuts and peanuts. During high school the marketing manager from University of the North came to my school to inform us about the new dietetic programme the university was running.  I knew then and there that dietetics was my passion and could help me find the solution to my community’s malnutrition problems.

What do you enjoy most about the work you do?

I work as a private practising dietitian. I love the fact that I educate people on positive diet changes and navigate the journey to healthy living with them. It is such a great feeling when I help a client to make a turn around turn from poor nutrition choices to better choices and experience the improvement in health.

What are the most satisfying moments?

I always have a big smile on my face when a client makes the connection between the chronic disease of lifestyle and the bad food choices. Helping a client find the missing piece of the nutrition puzzle and transform their relationship with food is so rewarding.

What have been your career highlights?

I have worked in government, industry and private health sector. I have done a full circle in dietetics. I have been honoured to serve on the board of dietetics and nutrition for 10 years. I have learned about governance and regulations. I am on the ADSA executive committee, for the second time. I have completed my masters in dietetics. I have met amazing people through my dietetics journey.

What are the most challenging aspects of your career?

Nutrition misinformation. There is a lot of advise out there and it can be downright confusing to sort through it all and make sense of it. Most people can cook and think that dietetics is all about cooking. The majority of people forget that nutrition is a science, and the advise given is evidence based. Poor nutrition advice has life implications which have serious consequences.

How do you cope after a day of nutrition disaster and bad eating choices?

I am never on diet. I enjoy food. My motto is moderation is key.

What are the three things that you think people should stop saying when they meet a dietitian?

• Email me a meal plan as if we are in a business of issuing out meal plans. People do not understand that a lifestyle change is needed to achieve a goal.
• What should I do to lose weight?
• Are carbohydrates fattening? No magic food causes weight loss and no food is inherently fattening. Eat a variety of foods from leagues, meat, dairy, grains, fruits, vegetables and small amount of fat daily.

What should clients look out for when deciding which dietitian to work with?

Look for a dietitian who understands your cultural background, beliefs, socio economic status and eating habits. Someone who will listen to you and work with you and be a partner through your journey to a healthier you.

What is your favourite dish and your favourite treat food?

My favourite dish  is samp and beans, spinach and beef stew.

My favourite treat is strawberry cheese cake.

To find a Registered Dietitian in your area, visit the Find a Registered Dietitian page on the ADSA website. 

Lentil, Pea and Sweet Potato Curry

Chat 1 Comment November 2, 2016 nutritionadsa

Food blogger, Taryn Littleton, created this delicious curry for us.

We love the legume and sweet potato combo – both are sources of low glycemic index carbohydrates, rich in slowly digested starch and fibre, helping to control blood sugar levels.

Also, eating dry beans, peas and lentils at least 4 times a week can help prevent chronic diseases, including cardiovascular disease, diabetes, cancer and overweight, as well as improving gut health.

 

INGREDIENTS (serves 6)

• 2 tbsp avocado oil
• 2 onions, finely chopped
• 2 cloves garlic, minced (crushed)
• 2 carrots, finely chopped or grated
• 2 tsp grated fresh ginger
• 2 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp ground tumeric
• 1/2 tsp ground cinnamon
• 1/2 tsp chili powder
• 1 large sweet potato, peeled and cut into bite-size cubes
• 1/2 cup red lentils
• 5 tomatoes, chopped
• 1 cup reduced fat coconut milk
• 1 cup vegetable
• 1 tsp garam masala
• 1 pinch of salt
• 1 tsp honey or brown sugar
• 1 cup basmati rice
• 1 cup green peas
• 2 tbsp chopped fresh coriander
• 1 tbsp lemon juice

METHOD 

1. Heat the oil in a large saucepan over a medium heat and cook the onions for 10 minutes, stirring occasionally.
2. Add the garlic, carrot, ginger, ground coriander, cumin, turmeric and chili and cook, stirring, for 1 minute. Add the potato and lentils and stir to coat with the spice mixture.
3. Add the tomatoes, coconut milk, stock, garam masala, salt and sugar, bring to the boil and cover with a lid.
4. Reduce the heat to medium and simmer, covered, for 20 minutes, stirring occasionally.
5. While the curry simmers, cook the rice.
6. Add the peas to the curry and simmer, uncovered, for 5 minutes.
7. Remove from the heat and stir in the coriander and lemon juice.

SERVING SUGGESTIONS

Tomato and onion salsa: Combine 2 tomatoes chopped and ½ onion finely chopped. Season, mix and enjoy served with your curry.

Serve on a bed of rice with a dollop of plain yoghurt and with a tomato and onion salsa.

VARIATIONS

• Replace the coriander with fresh mint. Serve with naan bread instead of rice.
• For more nutrients add in a cup of frozen veg.

NUTRITION INFORMATION per serving (excludes serving suggestions, recipe serves 6)

Energy: 1316 kJ Protein: 10.6 g Carbohydrate: 52.0 g Of which, total sugars: 9.4 g Fat: 8.2 g Fibre: 10.0 g Sodium: 302 mg

Source and image: Taryn Littleton for the Association for Dietetics in South Africa

It’s the year of the pulses – try this Lentil Bobotie

Chat 1 Comment October 14, 2016 nutritionadsa

It’s the year of the pulses and the theme of National Nutrition Week is ‘Love your beans – eat dry beans, peas and lentils’, so this delicious Lentil Bobotie, created by chef Vanessa Marx, is the perfect family meal.

We love lentils (and you should too)! Dried lentils are a quick cooking legume, taking just 15 – 20 minutes to cook with no need to remember to soak them beforehand. The also pack a lot of punch, they are: low in fat, high in protein and high in dietary fiber.

Legumes (including lentils) provide a valuable and cost-effective source of protein and other nutrients. A 2010 review by Drenowski of different foods found that beans were among the top 5 classes of food having the highest micronutrient to price ratio, making them exceptional nutritional value for your money.

 

INGREDIENTS

(serves 4)

2 cup lentils, cooked

30ml canola oil

1 onion, peeled & chopped

2 cloves garlic, peeled & finely chopped or crushed

20g grated fresh ginger

100g green beans, chopped

1/2 cup raisins

2 carrots, peeled and diced

1 red pepper, diced

1 can chopped tomatoes

1/2 cup water

30ml mild curry spice

5ml ground cinnamon

2 bay leaves

2 free-range eggs

1/4 cup low fat yoghurt

2ml ground turmeric

salt & pepper

10g fresh coriander, chopped

2 extra bay leaves

METHOD

1. Put a large pot on the stove on a medium heat and add the oil.
2. Add the chopped onion, ginger & garlic and sauté lightly for about 5 minutes.
3. Then add the carrots, red pepper, green beans and raisins and continue to sweat for another 5 minutes.
4. Add the curry spice, cinnamon and bay leaves and stir in for 2 minutes.
5. Add the chopped tomatoes and water and stir in.
6. Cook the sauce for about 15min until slightly thickened and the vegetables have softened a little.
7. Add the lentils and season with salt and pepper to taste and mix in.
8. Put the lentil mixture into an oven proof dish and set aside.
9. In a bowl, whisk together the yoghurt, eggs and turmeric.
10. Pour the egg mixture over the lentil bobotie and place the 2 bay leaves on top.
11. Bake the bootie in the oven at 180ºC for about 20min until the egg custard has set and is slightly golden brown on top.
12. Remove from the oven and serve hot with chopped fresh coriander.

NUTRITION INFORMATION: per serving (recipe serves 4)

Energy: 1441 kJ Protein: 16.1 g Carbohydrate: 49.6 g Of which, total sugars: 24.1 g Fat: 11.0 g Fibre: 14.0 g Sodium: 94 mg

Visit the National Nutrition Week website for more recipes that include beans, peas and lentils!

Why dietitians want you to love your beans!

Chat Leave a comment October 12, 2016 nutritionadsa

In celebration of National Nutrition Week: ‘Love your beans – eat dry beans, peas and lentils’ (9 to 15 October), we chatted to a few dietitians to find out why these foods, also known as pulses, should form an essential part of our diet.

To find out more about why beans are good for health, how to cook them, how to prepare them, snack ideas and great recipes, join the #LovePulses Twitter Talk on Wednesday, 12 October at 1pm (SA time) – follow our @ADSA_RD Twitter handle or the hashtag #LovePulses.

Why pulses?

• “Pulses are very economical in this tough economic time. Add pulses to meat dishes like mince and stews to bulk up your dish and make it go further”, says Registered Dietitian and ADSA (Association for Dietetics in South Africa) spokesperson, Monique Piderit.
• Beans, peas and lentils add a great variety to meal preparation, are affordable and good for our earth. – Nazeeia Sayed, RD (SA)
• Pulses are a good, inexpensive source of protein. – Kelly Schreuder, RD (SA)
• Pulses help to keep your blood sugar steady (making them a great option for diabetics) and lower your cholesterol. – Zelda Ackerman, RD (SA)
• Pulses are high in soluble and insoluble fibre, aiding good digestion and keeping you regular. – Mpho Tshukudu, RD (SA)
• Beans, peas and lentils are low in sodium, and provide important minerals like potassium and calcium, which can improve blood pressure. – Jessica Byrne, RD (SA)
• Pulses are a good source of plant-based iron and have a low glycemic index, keeping you fuller for longer. – Cath Day, RD (SA)

Cooking tips for pulses

• Tinned chickpeas, beans and lentils are just as nutritious as the dried versions. Stock up on tinned pulses for quick emergency meals, e.g. chickpeas and tuna, mince with tinned lentils or add tinned beans to your favourite salad. – Monique Piderit, RD (SA)
• Soak in the morning (ahead of cooking in the evening) using boiling water or use canned varieties to cut down on cooking time. – Nazeeia Sayed, RD (SA)
• Add salt at the end of the cooking process. Adding it at the begin increases cooking time and hardens the skins. – Mpho Tshukudu, RD (SA)
• Soaking and rinsing dry beans before cooking, as well as rinsing canned beans in water, can help to reduce hard to digest carbohydrates, which could cause flatulence in some individuals. – Jessica Byrne, RD (SA)
• Rinse tinned legumes well before serving, as this increases your tummy’s tolerance to beans, lentils and chickpeas. – Cath Day, RD (SA)

Great, easy snack ideas for pulses

• Drain a tin of chickpeas and place in a roasting pan drizzle with olive oil, cumin, paprika and black pepper. Roast for around 40 minutes for a quick and easy roasted chickpea snack. Store in an airtight container for a quick snack on the go. – Monique Piderit, RD (SA)
• Pulses can be used to make tasty dips, e.g. pureed chickpea and butternut, or white bean dip (flavoured with a little vegetable oil, garlic, lemon juice, sprinkling of salt and herbs).  Dips can be enjoyed with veggie sticks or crackers. – Nazeeia Sayed, RD (SA)
• Or keep it even simpler and just mash or blend pulses with garlic, herbs and spices for a delicious, healthy spread or dip. – Kelly Schreuder, RD (SA)
• Lentils are quick and easy to cook together with your brown rice, pearled barley or crushed wheat. – Zelda Ackerman, RD (SA)

“Pulses should be a regular part of a family’s healthy eating plan and can be used in a wide variety of dishes. Aim to include them in your diet at least four times a week,” says ADSA spokesperson, Jessica Byrne.

Love your beans for good health

Chat Leave a comment October 10, 2016 nutritionadsa

South Africa celebrates National Nutrition Week from 9 to 15 October, and aligning to the Food and Agriculture Organization of the United Nations (FAO) which has declared that 2016 is the ‘International Year of Pulses’, this year’s campaign theme is ‘Love your beans – eat dry beans, peas and lentils!’ echoing the country’s food-based dietary guideline to ‘eat dry beans, split peas, lentils and soya regularly’.

“There’s a good reason to put dry beans, peas, lentils and soya into the spotlight. Unfortunately, they are largely overlooked as they are often seen as a ‘poor man’s food’ and they can take a long time to cook. We should be eating them, along with a variety of foods, at least four times a week; and yet, many of us hardly include them in our diets. There’s just not enough awareness of how they contribute to healthy lifestyles, or how to use them well to make delicious meals,” says Ms Lynn Moeng-Mahlangu, Cluster Manager of Health Promotion, Nutrition and Oral Health at the National Department of Health. “However, this National Nutrition Week, we hope to share tips and recipes to inspire South Africans to eat more beans, peas, lentils and soya. For information on these tips, access the National Nutrition Week website”.

National Nutrition Week is a joint initiative by the Department of Health, the Association for Dietetics in South Africa (ADSA), the Nutrition Society of South Africa (NSSA), the Consumer Goods Council of South Africa (CGCSA), the Heart and Stroke Foundation South Africa (HSFSA) and the Consumer Education Project of Milk SA (CEP). “We are delighted that this year’s theme highlights these affordable, versatile and tasty foods that make such a vital contribution to our health when they are a regular part of the family’s healthy eating regime,” says ADSA President, Maryke Gallagher.

So much nutrition advice is centred on what we need to eat less of, but when it comes to pulses – your dry beans, peas and lentils – the message is about eating more!

Carol Browne from the NSSA highlights some benefits of pulses. “Beans, peas and lentils also provide exceptional nutritional value for money, having a high micronutrient to price ratio. What’s more, they improve soil fertility, are water efficient and have a smaller carbon footprint, promoting environmental sustainability.”

The top nutritional benefits of eating dry beans, peas, lentils and soya are that:

• They are low in fat, high in fibre and have a low glycaemic index
• They are naturally cholesterol-free
• They are naturally gluten-free
• They are a good source of plant protein, providing twice as much protein as wheat
• They are good sources of vitamins such as folate and minerals such as potassium and calcium

According to Professor Pamela Naidoo, CEO of the HSFSA, “Including dry beans, peas, lentils and soya regularly in your diet, along with other health promoting behaviours, contributes to better health, helping to improve blood pressure and the maintenance of a healthy weight, reducing the risk for conditions such as diabetes, heart disease and strokes.”

When it comes to cooking, pulses are wonderfully versatile and can be incorporated into the diet in many ways. “Pulses are excellent when used as the main ingredient in a vegetarian meal,” Linda Drummond from the CGCSA points out, “Or they can be used as an affordable way to extend meat in something like a meat stew or a bolognaise sauce. Cook up a large batch, portion and freeze to use to make a quick meal like soup or a bean salad.” As part of National Nutrition Week activities, a host of recipes celebrating beans, peas and lentils in tasty dishes are available on the National Nutrition Week website.

“Some people experience bloating and gas as a result of eating beans, but we would like to highlight steps that can be taken to prevent this from being a reason why many don’t include these nutritious foods in their eating plans”, says Maretha Vermaak from the CEP of Milk SA. Vermaak advises people to start with small amounts to build up one’s tolerance over time and to soak dry beans before cooking.

On Wednesday, the 12^th of October, ADSA (@ADSA_RD) will be hosting a Twitter Talk from 13h00 to 14h00 where dietitians and National Nutrition Week partners will be answering questions such as: Why are beans, peas and lentils good for health? How do we avoid getting bloated and windy after eating beans? What is the best way to prepare dry beans for cooking? How do I introduce more dry beans, lentils and peas into my children’s diet? What are some ways we can use beans, peas and lentils in meals and snacks? Join the conversation live on Twitter, follow the @ADSA_RD handle or track the hashtag #LovePulses to get great ideas and tips that will help you and your family to love dry beans, peas and lentils. The Department of Health in the various provinces will also celebrate National Nutrition Week during the month of October.

For more information on National Nutrition Week 2016, please visit the website: http://www.nutritionweek.co.za/

Ostrich Stew with Gremolata

Leave a comment September 30, 2016 nutritionadsa

A great choice for health-conscious red meat lovers and a wonderful in-between seasons recipe – Ostrich Stew with Gremolata, created by chef Vanessa Marx.

Our dietitians say: Ostrich is a great tasting lean read meat. It is low in fat (only 1.4 g fat per 100 g meat), rich in protein (22 protein per 100 g meat), lower in cholesterol than other red meats (only 60 mg per 100 g meat), and a good source of biologically available iron  (3.2 mg iron per 100 g serving of meat)

INGREDIENTS

500 g ostrich fillet cubes

1 tablespoon (15 ml) canola oil

2 cans (400 g each) chopped tomato

1 cup (250 ml) red wine

1 carrot

1 onion

100 g mushrooms

100 g green beans

10 g thyme, fresh

10 g rosemary, fresh

1 can (400 g net, 244 g drained) beans e.g. kidney, butter beans or cooked sugar beans, drained and rinsed

salt & pepper

1 tablespoon (15 ml) xylitol

2 cloves garlic

10 g Italian parsley

1 lemon

METHOD

1. Peel and chop the onion and carrot, and slice the mushrooms and green beans.
2. Place a large pot on a high heat and add the oil. Once hot, add the onion, mushroom and carrot and sauté for 2 minutes.
3. Add the ostrich cubes, chopped tomato, wine and chopped herbs and reduce the heat to low.
4. Allow the pot to simmer for about an hour, stirring occasionally, the sauce will reduce and thicken and the ostrich will soften. Once this happens, add the green beans and season with salt and pepper, add the xylitol and the can of beans & stir.
5. Simmer the stew for another 5 minutes to cook the green beans.
6. To make the gremolata, chop the fresh garlic finely, chop the parsley and zest the lemon. Mix the parsley garlic & lemon zest together.
7. Serve the stew hot and sprinkle with the fresh gremolata.

NUTRITION INFORMATION PER SERVING

(recipe serves 4)

Energy: 1400 kJ Protein: 35.6 g Carbohydrate: 23.8 g Of which, total sugars: 9.1 g Fat: 6.7 g Fibre: 17.2 g Sodium: 180 mg

 

 

Time To Make Lifestyle Your Medicine

Chat Leave a comment September 28, 2016 nutritionadsa

103041_262 — GOOD MORNING AMERICA — DR. DAVID KATZ GM05 (CREDIT: ABC/ Ida Mae Astute )

“We could, as a culture, eliminate 80 percent of all chronic disease,” says Dr David Katz, one of the world’s leading proponents of lifestyle as medicine, during a recent visit to South Africa. “But my family and yours cannot afford to keep on waiting on the world to change. By taking matters into our own hands, we can lose weight and find health right now. We can reduce our personal risk of chronic disease, and that of the people we love, by that very same 80 percent. We can make our lives not just longer, but better.”

As current President of the American College of Lifestyle Medicine, the premise of Dr Katz’s work is based on the evidence of a litany of studies published since 1993 that show that around 80% of all chronic disease can be attributed to a particular short list of lifestyle behaviours. This is why cancers, cardiovascular disease, strokes, diabetes, dementia and other common killers are now commonly known as ‘lifestyle diseases’. Researchers have argued that they are not, in fact, ‘causes’ of death, but rather the tragic effects of disease-causing behaviours embedded in our lifestyles. As Dr Katz points out, the good news for us is that it means that 80% of chronic diseases are preventable if we make the necessary lifestyle changes.

“If you consider,” he says, “that a wealth of research has shown that people who eat well, exercise routinely, avoid tobacco, and control their weight have an 80% lower probability across their entire life spans of developing any major chronic disease, then we realize that this combination of not smoking, eating healthily, being physically active and managing weight is perhaps the greatest advance in the history of medicine.”

Internationally, Dr Katz is renowned for drawing our attention to what we are doing with our ‘fingers, forks and feet’. What we most need to reduce our risk of the most common diseases is to make sure our fingers are free of cigarettes, our forks are full of healthful food and that our feet carry us a fair distance each day. Stopping smoking may be hard, but it is a clear and possible goal. Body Mass Index (BMI) is a rougher measure, but it still serves to give us a fair enough indication of what our healthy weight should be. We know that at least 30 minutes of physical activity a day will go a long way to both managing weight and staying physically strong and limber.

However, with one fad diet after another capturing media attention and shifting us wilfully from low-fat to low-carb, from high-fat to high-protein, from vegan to carnivorous, there is unnecessary confusion and complexity about what really constitutes healthy eating.

Dr Katz cuts through the clamour of ‘the latest, greatest diet’ phenomenon by championing the simple, common sense advice of writer, Michael Pollan: “Eat food. Not too much. Mostly plants.” (In his book ‘In Defence of Food: Eater’s Manifesto’, Pollan expanded on what he means by ‘Eat food’ to assert that we should ‘avoid eating anything your grandmother wouldn’t recognize as food’.)

What most countries’ most recent dietary guidelines have in common is the recommendation of eating patterns that are higher in vegetables, fruits, legumes, nuts, whole-grains and seafood; and lower in red and processed meats, sugar-sweetened foods and beverages, as well as refined starches. As Dr Katz pointed out: “Additional strong evidence shows that it is not necessary to eliminate food groups or conform to a single dietary pattern to achieve healthy dietary patterns. Rather, individuals can combine foods in a variety of flexible ways to achieve healthy dietary patterns, and these strategies should be tailored to meet the individual’s health needs, dietary preferences and cultural traditions.”

“It was wonderful to experience a leading international authority supporting a message that is at the very core of the work of South African dietitians,” says Association for Dietetics in South Africa (ADSA) spokesperson, Cath Day, “Just because it can be such a profitable industry, there’s always going to be a ‘new’ idea for the next ‘right’ diet, which is usually based on some or other distortion of scientific evidence. But what Dr Katz emphasises is that, as nutrition professionals we already know exactly what balanced healthy eating is, and it is never going to be one single eating regime for everyone to follow. What we eat is rooted in our diverse cultures, affected by availability and influenced by our individual tastes. It is always possible for a person to transform to a healthy diet while fully taking into account their unique circumstances around food; and this is exactly what our dietitians work with clients to achieve.”

Dr Katz pointed out to the South African nutrition community that what conspires mightily against a culture of healthy eating in Western societies is far less about the distracting ‘noise’ of the latest fad diet. Instead he urged that the focus should remain steady on the proliferation and accessibility of a vast array of highly processed, fast and convenient foods which have invaded our eating regimes and are overwhelming our habits of sourcing fresh, natural foods and preparing healthful home meals from scratch.

“If lifestyle is the medicine, it is culture that is the spoon that makes the medicine do down,” concludes Katz. The trouble is that we currently have a culture that largely values convenience over health, and we make lifestyle choices, including what we do with our fingers, forks and feet accordingly.

Dr David Katz was in South Africa to speak at the 2016 South African Nutrition Congress hosted by the Nutrition Society of South Africa (NSSA) and ADSA. He invited the South African Nutrition community to join http://www.truehealthinitiative.org/ an international coalition uniting nutrition experts in the global consensus on lifestyle a medicine.
To find a dietitian in your area who can assist you with a healthy eating lifestyle plan, visit www.adsa.org.za

Get ready for National Braai Day!

Chat Leave a comment September 22, 2016 nutritionadsa

In celebration of one of South Africa’s favourite past times (braaing) and the day dedicated to it (National Braai Day) our dietitians, Monique Piderit and Brigitte Leclercq, have put together some practical tips for a healthier braai:

• A braai is a great excuse to get your greens in. Be creative when doing this, such as making interesting salads.
• Try alternate your protein sources instead of only eating red meat, which may become boring after a while- try something like stuffed fish (stuff with nectarines for something different)- always make sure you are making a sustainable choice such as choosing fish from the green SASSI-approved list.
• Grilled chicken and vegetable kebabs are an easy way to get your vegetable intake, without anyone noticing.
• Have a healthy snack before you go out for a braai. This will prevent you from being overly hungry when you arrive and less tempted to over-eat on snacks. If you are hosting the braai, be sure to start your fire early enough to eat at a reasonable hour. The later the lunch, the longer you may sit mindlessly nibbling away on unhealthy snacks.
• To keep your guests cool in the summer sun, serve cold water. Add colour and flavour using mint, lemon slices or strawberries, and top with lots of ice.
• Choose chicken or fish over red meat. Select barbeque basting to still ensure flavour. Flavour your food with fresh herbs and spices, and limit the use of salt.
• Leave condiments and toppings off starters, salads and side dishes. Substitute for flavour with lower fat condiments such as lemon juice, pepper, mustard, salsa and Tabasco. Make a potato salad with low-fat mayonnaise, or mix half mayo with low-fat yoghurt for a creamy alternative.
• Surprisingly, even salads at a braai can be laden with unnecessary calories by the addition of croutons, bacon bits, cheeses and salad dressings. Look for garden salads with more vegetables than high fat ingredients. Fill up half of your plate with healthy salad and veggies.
• Request that the host not dress the salad or ask for a portion before doing so. Add a splash of balsamic vinegar and olive oil and some black pepper instead of a pre-prepared salad dressing. Alternatively, offer to bring a salad to ensure you have a healthy option of veggies at the braai.

The weather promises to be amazing, so join friends and family to celebrate our heritage and braai!

 

Celebrating Heritage Day with Food!

Chat Leave a comment September 20, 2016 nutritionadsa

In celebration on Heritage Day (24 September), ADSA member Mpho Tshukudu and food writer Anna Trapido, authors of the wonderful cookbook EAT TING, share one of their many ‘traditional recipes with a modern twist’ with us!

EAT TING will make you fall in love with timeless African flavours – while also improving your health and well-being. Lets celebrate our heritage and get cooking:

Modernised Dikgobe Salad of Red & White Sorghum, Fennel & Radish

Ingredients

(Serves 8)

2 cups wholegrain sorghum (red, white or a mix), rinsed

salt

1/2 cup cowpeas or letlhodi (mung beans)

1 large fennel bulb, cut lengthwise into thin slices

2 tbps olive oil

freshly ground black pepper

1/3 cup orange juice

1/4 cup lime juice

1 shallot or small onion, finely chopped

2 tbsp chopped fresh dill

1 tsp finely grated orange zest

1/2 cup olive oil

5 large radishes, thinly sliced

1/4 cup olives, pitted and halved

2 tbsp finely chopped fennel fronds

1/2 cup fresh dill sprigs

Method

Place sorghum in a pot, add water to cover by about 3cm and season with salt. Place cowpeas in a separate pot and add water to cover. Bring both pots to the boil, then reduce heat and simmer, uncovered, until tender and water is absorbed (about 45 minutes to 1 hour). Add additional water to the cowpeas if needed. Preheat the oven to 200˚C. Toss fennel slices and 2 tablespoons olive oil in a medium bowl to coat. Season with salt and freshly ground pepper. Spread fennel slices out in a single layer on a baking sheet. Roast until fennel is crisp-tender and beginning to brown in spots, about 18 minutes. Cool on baking sheet.

Whisk orange juice, lime juice, chopped shallot, dill and orange zest in a medium bowl. Whisk in 1/2 cup oil and season to taste with salt and pepper. Set vinaigrette aside.

Mix cooked sorghum and cowpeas in a salad bowl; add fennel and juices on baking sheet. Add radishes, olives, fennel fronds and dill sprigs. Drizzle vinaigrette over and toss to coat.

GI is lowered by the ascorbic acid in the fruit juices.

Nutritional values per serving

Energy: 834,6 kJ

Carbohydrate: 25,6 g

Protein: 6,3 g

Fat: 9,9 g

Unsaturated fat: 8,5 g

Saturated fat: 1,3 g

Fibre: 2,6 g

 

“I’m fascinated about the effect of food on our health”

Chat Leave a comment September 16, 2016 nutritionadsa

We chatted to Registered Dietitian, Kelly Schreuder who also has professional culinary experience, to find out why she became a dietitian, what she loves about her work and what the challenges are:

Why did you become a Registered Dietitian?

I was very interested in health and the prevention of disease – always reading about nutrition and fascinated about the effect of food on our health.

What do you enjoy most about the work you do? What are the most satisfying moments?

I love supporting individuals through healthy lifestyle change. Everyone is totally unique and it’s very satisfying to work out what inspires and motivates each person. Everyone also has a point of readiness they need to reach before lifestyle change starts to feel easier and I love getting people to that point.

What has been your career highlight?

Running a sustainable business – making a living doing what I love and working on things that inspire me.

What are the most challenging aspects of your career?

Running my own business! Even when you love what you do, there will always be admin, chores, and those days when you’d rather not show up.

How do you cope after a day of nutrition disaster and bad eating choices?

Get over it and start again – always going back to what I know works for me.

What are the three things that you think people should stop saying when they meet a dietitian?

• “Oooh…Don’t look at what I’m eating!” (We trust that you are able to make your own decisions and we are not always perfect either)
• “Is this fattening?” (The answer will always be “it depends”)
• “What do you think of [insert latest diet trend]?” (unless you want a long answer that will also end up being something along the lines of “it depends”!)

Generally though, we are quite used to answering these questions, so bring it on!

What should clients look out for when deciding which dietitian to work with?

Good rapport with the person. Our training is the same, and you should always feel that you can trust a dietitian, and get good advice, but when you have to work with someone long-term, it really helps to enjoy the time you spend with them.

What is your favourite dish and your favourite treat food?

At the end of the week I like to chop up all the leftover vegetables in my fridge and make a kind of fried rice (with brown rice, ideally) with spring onions, garlic and ginger. Favourite treat: Chocolate with nuts – any kind will do. I have a couple of squares almost every single day after dinner, with a cup of plain rooibos or green tea.

To find a dietitian in your area visit the ‘Find A Dietitian’ section on the ADSA website.

 

 

Big hearts can protect little hearts this Heart Month

Chat Leave a comment September 15, 2016 nutritionadsa

Our Friends at the Heart and Stroke Foundation South Africa (HSFSA) are doing their bit during Heart Month to raise funds for upgrading of paediatric cardiac care units. They teamed up with the Paediatric Cardiac Society of South Africa (PCSSA) to shine a spotlight on congenital heart disease and the fact that many parents are unaware of their child having a heart condition.

Heart disease affects children too

“There is something wrong with your baby’s heart” – these are the words no parent wants to hear. Yet one in 100 babies are born with congenital heart disease (CHD). It is the most common birth defect worldwide and sadly, 10% of these babies do not reach their first birthday.

“The real tragedy is that many parents don’t know that their baby might have a heart defect,” says Professor Pamela Naidoo, the new CEO of the HSFSA. She says inherited heart conditions affect around 1% of the population. “It has happened that a family only realises that there is an inherited heart condition when a child or family member collapses on the rugby field or while engaged in an activity.”

Wanting to prevent such tragedies, the HSFSA is launching a new campaign this September during Heart Month – the Smart Little Hearts campaign. In a joint initiative with the PCSSA, the campaign sets out to increase awareness about CHD and arm parents with the knowledge they need to get their children screened at birth, as well as to raise funds to support children affected by the condition.

Heart disease in children can be treated

Although there is nothing that can be done to prevent congenital heart disease, there is a lot that can be done for new born babies, if it is detected early. Special care and treatment can prevent it being fatal and can reduce the impact of disability later in life.

Paediatric cardiologist and president of the PCSSA, Dr Liesl Zuhlke says, “Often congenital heart disease is missed or diagnosed too late. Some babies born with a heart defect can appear healthy at first and can be sent home with their families before their heart defect is detected. Babies with undiagnosed critical CHD are discharged and then deteriorate rapidly or die. About 20% of deaths thought to be Sudden Infant Syndrome (SIDS) are actually CHD.”

Dr Zuhlke believes every child should be tested for CHD before they leave the hospital. And a breakthrough in the detection of the condition in the form of a simple test, called pulse oximetry screening, means that this is not an idle wish – even in under-resourced South African hospitals.

Pulse oximetry screening is a simple, non-invasive test that determines the amount of oxygen in a baby’s blood and the baby’s pulse rate. Low levels of oxygen in the blood can be a sign of a CHD. The test is endorsed by the World Health Organisation (WHO), which advocates that it should be in every health facility worldwide – but it is not widely used in South Africa.

“Unfortunately, the test is not carried out routinely in this country,” says Professor Naidoo. “It’s not part of routine care and the technology is not available in all maternity units and health facilities.

“In fact, maternity units and paediatric cardiac units in hospitals around the country are poorly equipped and under resourced,” continues Naidoo. “They need more equipment and healthcare personnel to screen every new born baby. But there is also much that can be done to brighten up these areas in hospitals to make them more child-friendly.”

A room with a heart

About 11 000 babies are born each year in South Africa with congenital heart disease. The majority of these will need on-going medical care. As many of the paediatric cardiac care units in South Africa are cold, unfriendly places, the HSFSA wants to raise funds to refurbish these health facilities and improve the quality of the lives of children with heart disease.

Seven paediatric cardiac care units in the South African public healthcare system have been identified as being in urgent need of upgrades to be more child-friendly. And the HSFSA has opened an SMS donate line (SMS “SMART” to 38502 to donate R10) to help raise funds to achieve this.

“Help us turn scary hospitals into warm and loving environments for our Smart Little Hearts. Just R10 can help to put a smile on the face of a child suffering from heart disease,” says Professor Naidoo.

Hearts big and small at risk from heart disease in SA

The Smart Little Hearts campaign forms part of a bigger awareness drive that the HSFSA will be running in September for Heart Awareness Month. “Heart diseases and strokes are the second biggest killer in South Africa after HIV/AIDS,” says Professor Naidoo.

She says people in South Africa are becoming less active and eat more unhealthily resulting in obesity, diabetes and hypertension all being on the rise. These are big risk factors for heart disease. “If we continue leading these unhealthy lives, the impact of heart diseases will get worse,” warns Professor Naidoo.

The good news is that up to 80% of heart disease can be prevented by living a healthy and balanced lifestyle – getting enough exercise, eating a balanced diet, not smoking and drinking little alcohol. It is also vital that people get themselves tested to find out if they are at risk for heart disease so that they can manage their risk factors.

This September, the HSFSA is partnering with Dis-Chem Pharmacies nationwide to provide free testing for blood pressure, cholesterol and blood glucose, risk factors that contribute to heart disease.

By getting tested, people will help themselves – but they can also help raise funds for the HSFSA Smart Little Hearts campaign. Local healthcare organisations MNI Lifestyle and Patient Focus will make a donation towards the campaign for every person tested this Heart Month.

“This is just another way that big hearts can help protect themselves and little ones this Heart Month,” says Professor Naidoo.

Want to help?

SMS the word “Smart” to 38502 to donate R10 to improve the lives of children in paediatric cardiac care units in South Africa as part of the Smart Little Hearts campaign.

Visit www.heartfoundation.co.za for more information.

 

Add to your ‘must try’ dessert list: Avocado Chocolate Mousse

Chat Leave a comment August 24, 2016 nutritionadsa

We just couldn’t resist re-sharing this amazing ‘Raw Avocado Chocolate Mousse’ – a much healthier alternative to regular chocolate mousse and just as delicious. The mousse is packed with healthy unsaturated fat and an ideal alternative for vegans. It also contains none of the major allergens (cows milk, egg, soya, tree nuts, peanuts, wheat/gluten) and is ideal for individuals suffering from allergies to these food items. Developed by chef, Vanessa Marx, this should be at the top of your list of ‘desserts I must try’.

Our dietitians say:

Avocado pears contain primarily mono-unsaturated fats that have been shown to assist in keeping your heart healthy! They are also a good source of Vitamin E, which keeps your skin healthy and speeds up healing, as well as protecting red blood cells; Folic Acid, which helps with the production of red blood cells; and Selenium, which is an integral part of anti-oxidants (these help protect body cells from the damaging effects of free radicals and also needed for the proper functioning of the immune system)

RECIPE

Makes 4 portions

Ingredients

1 ripe avocado

1 ripe banana

1 orange

3 tablespoons cocoa powder

2 tablespoons xylitol

How to make it

– cut the avo in half. Remove the pip from the centre and discard. Remove and discard the skin too.

– in a food processor, add the avo, banana, cocoa powder, and xylitol.

– zest and juice the orange and add both to the food processor.

– blend the mixture until completely smooth and dark chocolate brown. The sweetness and darkness can both be adjusted by adding more or less xylitol and cocoa powder. The xylitol can also be substituted with honey, a low calorie or non-nutritive sweetener.

– you can remove the orange and replace with another flavour variation like cinnamon, lemon zest etc.

– spoon the mousse into 4 glasses for serving and refrigerate until ready to serve.

– serve with fresh fruit or biscotti

The nutritional value serves 4:

Energy: 1075 kJ

Protein: 3 g

Carbohydrate: 17 g

Total fat: 19 g

Dietary Fibre: 6.5 g

Sodium: 46 mg

To download the recipe card, visit http://www.adsa.org.za/Public/Recipes.aspx

Flying the flag for nutrition – Meet Lisanne du Plessis (RD)

Chat Leave a comment August 17, 2016 nutritionadsa

We chatted to registered dietitian Lisanne du Plessis who is a senior lecturer and the Head of Community Nutrition at Stellenbosch University, to find out why she became a dietitian, what she loves the most about the work she does and what she wishes people would stop saying when they meet a dietitian.

Why did you become a Registered Dietitian?

While I was in high school, I was randomly selected to take part in the MRC’s Coronary Risk Factor Study (CORIS). I was fascinated by the information provided to us about the ways in which nutrition could prevent and treat diseases. Two dietitians (Edelweiss Wentzel-Viljoen and Marjanne Senekal) were part of the research team who visited my hometown, Robertson, for this project and I was inspired by the prospects of the profession. I went on to study BSc Dietetics at Stellenbosch University and it was a very proud moment for me when I could write “RD/SA”, and for some time now, also “NT/SA” behind my name.

What do you enjoy most about the work you do? What are the most satisfying moments?

I am a senior lecturer at Stellenbosch University in the Division of Human Nutrition. I enjoy teaching, experiencing students who engage with nutrition theory in a positive way, watching them translate the theory into practice, seeing them graduate with big smiles and when they say: “Mam, you have instilled a passion in us for infant and young child nutrition” – those are golden moments for me.

What has been your career highlight?

I am fortunate that there have been many. I was exposed to wonderful, humble and sincere people in my very first job as a community dietitian. I have treasured the life lessons I learnt from them during my career. I was honoured to serve the profession on the ADSA Western Cape branch and the ADSA Executive committee in my early career and I also served as ADSA President (2002-2004). I have met amazing mentors and colleagues who have become friends and partners in flying the flag for nutrition; I have seen interesting and beautiful places and have had the opportunity to listen and speak to diverse nutrition audiences. Obtaining my PhD and surviving to tell the tale is the latest on the list of career highlights!

What are the most challenging aspects of your career?

Juggling life (husband, children, home, family, friends) with an intense and diverse workload.

How do you cope after a day of nutrition disaster and bad eating choices?

Sigh…and try to do better the following day. I enjoy exercise – so that helps!

What are the three things that you think people should stop saying when they meet a dietitian?

• Please don’t look in my shopping trolley/plate!
• I usually eat healthily.
• Can you work out a diet for me?

What should clients look out for when deciding which dietitian to work with?

They should always feel that the dietitian carries their best interest at heart.

They should be able to build a trust-relationship with a dietitian fairly quickly.

They should be convinced that the dietitian is truthful when he/she says: “we practice evidence-based nutrition.”

What is your favourite dish and your favourite treat food?

I love many different kinds of food and especially enjoy tapas-style meals. I am well-known for my love of chocolate and bubbly!

 

To find a dietitian in your area, please visit http://www.adsa.org.za

 

 

Why breastfeeding should be everybody’s business

Chat Leave a comment August 1, 2016 nutritionadsa

It is common sense that ‘breast is best’ when it comes to feeding infants and young children. After all, breast milk is uniquely, organically fit for a singular purpose. Yet, South Africa has an extraordinarily low rate of babies breastfeeding exclusively in the first six months of their lives. In fact, at just 8% against a global rate that is almost 40%, the South African statistic is regarded by UNICEF as one of the lowest in the world. (http://www.unicef.org/southafrica/media_10469.htm)

The World Health Organisation (WHO) defines optimal infant and young child nutrition as breast milk exclusively up until the age of six months; and then breast milk supplemented by safe and appropriate foods up until the age of two years, or beyond. (http://www.who.int/nutrition/publications/infantfeeding/9241562218/en/)

“There is a significant body of scientific evidence that informs these global nutritional guidelines and attests to the many benefits of breastfeeding when it comes to the health and well-being of not just baby, but Mum as well,” says Cath Day, ADSA (Association for Dietetics in South Africa’s) spokesperson. “For instance, new research presented in The Lancet, an international medical journal, states that optimal breastfeeding could save the lives of 823 000 children a year, and there’s substantial evidence that breastfeeding can help to ward off breast and ovarian cancers in mothers too.”

With World Breastfeeding Week spanning the 1^st to the 7^th of August, we face the reality that the majority of women all over the world, but particularly in South Africa, don’t meet accepted international, or national, nutritional guidelines for breastfeeding their babies because they experience strong, often, culturally-institutionalised barriers to breastfeeding. And, that is why we all have a part of play in transforming the country into an enabling environment that properly supports, encourages and upholds breastfeeding mothers.

Over the past years, South Africa has taken steps to rectify the provision of inaccurate information by health care providers and implemented measures to mitigate the aggressive corporate marketing of breast milk substitutes which undermine breastfeeding. In addition, the country’s employment laws have enshrined the rights of mothers with infants under six months, who have had to return to work, to take two 30-minute breaks during work hours to express milk. (http://www.labour.gov.za/DOL/downloads/legislation/acts/basic-conditions-of-employment/Amended%20Act%20-%20Basic%20Conditions%20of%20Employment.pdf)

But clearly this is not enough, as reviews show we have stagnated at the exceedingly low rate of 8% for years on the most important marker of infant nutrition.

“The proper support needed to achieve the scale of breastfeeding that would meet global guidelines and significantly improve infant mortality in South Africa has to be multi-level and multi-pronged,” says Thembekile Dlamini, also a Registered Dietitian and ADSA spokesperson. “That is why breastfeeding should rather be viewed as ‘everybody’s business’ versus an activity that a mother feels she needs to guard and hide, perhaps even in her own home, family environment, workplace and community. A positive attitude to breastfeeding needs to permeate all aspects of South African society, across all socio-economic levels.”

This highlights the reality that breastfeeding as the source of optimal and exclusive infant nutrition is unfortunately, too often, transformed from a natural, basically unremarkable human activity securely bolstered not just by straightforward good sense but by modern scientific evidence too, into a contentious nutritional fashion or a fad, buffeted by fleeting, often self-serving opinions, agendas and perceptions.

Everyday barriers that breastfeeding women experience range from partners who are unsupportive due to self-interest to grandparents who morally disapprove of public breastfeeding. Corporate environments may not provide suitable facilities, nor accept the routines for lactating mothers who are back at work.

Let’s find ways and work together to support women who are trying to give their children the best start in life:

• Fathers and partners who are informed about the benefits of breastfeeding and supportive of a breastfeeding mother can have a major influence on successful outcomes
• Other family members, particularly grandmothers and aunts, who a mother might turn to for advice and support also have a considerable influence to bear when it comes to encouraging or discouraging breastfeeding
• Mothers also often rely on advice and support from their friends, especially those who might be more practiced mothers than they are. While there is much value in friends’ sharing their experiences of motherhood, the breastfeeding advice you give should be objective. Mothers who are experiencing difficulties with breastfeeding should be encouraged to get professional help before considering giving it up
• Employers can support breastfeeding mothers who have returned to work to establish a routine to express milk in private and comfortable surrounds

 

Breastfeeding support is available in South Africa:

• Mothers can obtain professional help with breastfeeding from lactation consultants, who are health professionals with advanced training in breastfeeding support http://www.salactationconsultants.co.za/index.php
• La Leche League South Africa is a voluntary organisation which provides information and support to women who want to breastfeed their babies. La Leche League Leaders are experienced breastfeeding mothers, trained and accredited by LLL, who are happy to help other mothers with questions and concerns about breastfeeding http://www.llli.org/southafrica.html

• Milk Matters is a community-based breast milk bank that pasteurises and distributes donations of screened breast milk from healthy donors to premature, ill and vulnerable babies whose own mothers cannot supply the breast milk to meet their baby’s needs. Their website has valuable information for breastfeeding mothers http://milkmatters.org/breastfeeding-breastmilk/

 

Breastfeeding provides the foundation for lifelong health and wellbeing. This year, the World Breastfeeding Week theme is ‘Breastfeeding: A Key to Sustainable Development’. The website is packed with useful and interesting information on wide range of positive impacts of breastfeeding on society and the planet http://www.worldbreastfeedingweek.org/resources.shtml

 

It is never too early to change to a healthy lifestyle

Chat Leave a comment July 18, 2016 nutritionadsa

We are sharing success stories to find out why people decide to see a dietitian, what happens on the journey, what the hardest part of that journey is and what results are achieved.

It is never too early make lifestyle changes and start a nutritional journey that will benefit you for the rest of your life.  This week we chat to 16-year old Chad Niebur, who started seeing Registered Dietitian Zelda Ackerman last year:

Tell us about your journey with the dietitian?

The journey with my dietitian was definitely a very insightful one. We’d usually arrive in the morning just before we headed off to the grocery store to stock up on the newest list of food products suggested, and reducing the amounts of some of the others that we’d usually buy. From the first to the last session, there was always something new to learn. A new food item to add, another one to reduce. We’d be asked how the week prior went, if we were keeping up with our exercise regime, etc. All and all, it was very insightful and much more easy going than I expected.

Tell us about your results?

My results were definitely more prominent than I expected. Within two months I went from baggy tracksuit pants and to skinny jeans. I can remember within the first three weeks losing just over four kilos, and went on to lose much more over time.

What was the hardest part of the journey?

The hardest part of my journey was cutting out Coca-Cola, but over time I grew to miss it less and less. To this day I don’t drink Coca-Cola at all, nor do I miss it.”

What are the top three tips you can share?

• Find a healthy substitute to you favourites drinks and snacks. I replaced Coca-Cola with carbonated water and a low-cal fruit juice concentrate.
• Don’t really make a big deal out of it, treat it as something you’ll be doing for the rest of your life and you’ll come to accept, get used to, and genuinely favour it over the way you used to live.
• Try and get the rest of the family involved, it’s definitely easier since there will be a lot less junk food in the house.

Feedback from Chad’s dietitian, Zelda Ackerman

Few patients really make a complete lifestyle change, and Chad really did! He changed his eating habits and became much more active. He used the eating plan as a guide, not as something that controls him. He learned to make healthy choices and be in control of his own eating habits. His mother was extremely supportive without being controlling, an attribute that is vital for parents to help their children attain an ideal body weight. I am very proud of Chad and his mother Sharrin.

To find a Registered Dietitian in your area visit: http://www.adsa.org.za/Public/FindARegisteredDietitian.aspx

“I love the versatility our profession”

Chat Leave a comment July 4, 2016 nutritionadsa

We chatted to Registered Dietitian, Monique Piderit who works mostly in the corporate wellness space, to find out why she became a dietitian, what she loves about her work and what the challenges are:

Why did you become a Registered Dietitian?

I heard about dietetics for the first time when I was in 2^nd year at Wits doing a BSc. I soon realised that all my subject choices where right in line with the types of subjects done in dietetics. It was one of those “aha” moments where I realised I have just fallen in love with my future profession.

If you ask my mother this question, she will tell you I was born to be a dietitian. From an early age, it was natural and easy for me to choose the healthier foods. I disliked fatty meats, chicken skin, and creamy-based foods, and processed meats like polony made me ill. I was quite happy to have milk with my meals, never went overboard on sweets and chocolates, and there was never a struggle as a toddler to eat veggies. It really is just something that is instinctive for me to be healthy and thus it’s easy to lead by example.

What do you enjoy most about the work you do? What are the most satisfying moments?

I love the versatility our profession. People think dietitians just help with weight loss diets. The truth is almost every medical concern, disease or condition can be managed, treated, or even prevented with good food choices.

Also, I enjoy how impactful our profession can be. I work mostly in the corporate wellness space. Employees spend 1/3 of their time at work, making the workplace the ideal opportunity to promote and encourage healthy nutrition. I am involved in onsite nutrition consultations, canteen audits, nutrition workshops and article writing for corporates, all impactful yet undervalued ways to address nutrition.

What has been your career highlight?

There are many dietitians that I look up to and admire in our profession, and when these dietitians express acknowledgement in the work that I do, it is hugely fulfilling. It is gratifying and rewarding when your mentors, dietitians who love and protect profession as much as you do, recognise and compliment you on your contribution to the profession.

What are the most challenging aspects of your career?

Everyone eats, so everyone thinks they’re an expert in nutrition. The truth is nutrition is far more complex than calories and not as simple as just being about food. On a daily basis, dietitians, the nutrition experts who study for years to practice, are confronted by people who (unknowingly) cannot discern evidence-based nutrition from sensationalist ‘fact’ found on the internet. It has been a personal challenge to learn how best to address the controversial questions in a friendly manner, remaining true to the science. Regardless, my immense pride to be a dietitian always helps me keep my head high.

How do you cope after a day of nutrition disaster and bad eating choices?

I never let it get to a point of an entire day of poor choices, but rather a cheat window where I allow myself to relax the nutrition strings, thoroughly savouring and enjoying the less healthy choice. It’s so vital to change how you think about food. Food nourishes the body and is not a sentence to a life of unhappiness. There will be meals where you overeat or eat incorrectly. But the power resides in you that at the next meal or even in the very next bite you decide you are in control. Be kind to yourself. No one is perfect (not even your dietitian).

What are the three things that you think people should stop saying when they meet a dietitian?

• Are you really going to eat that? Dietitians are humans and have taste buds and emotions like everyone else. When you’ve eaten well most of the time, your body can certainly tolerate a little cheat here and there, so yes, I’m not only going to eat that but delight in every bite along the way.
• So tell me, what’s your opinion on Banting? The answer is I don’t have an opinion, I have a position, a position that, like other health care professionals guided by science, is based on scientifically-sound, evidence-based, high quality research.
• Can you make me a meal plan quickly? Meal plans take time and effort and require an understanding of your needs, likes, dislikes, medical history, budget, lifestyle, etc. If meal plans were the ultimate answer, then one could simply download one of the thousands on the internet and be healthy, happy, skinny, and fit. A meal plan is a guide to healthy eating, not the ultimate answer.

What should clients look out for when deciding which dietitian to work with?

Our relationship with food is so very intimate and personal that you need to be comfortable to open up and share that with your dietitian. You need to find a person that you trust in and can connect with. It’s also important to remember that dietitians are the leading experts in nutrition and you should note red flags when the person favours a certain diet, pushes sales of a product that you “have to have”, or “prescribing” weight loss medication. Chances are this person is not a dietitian.

What is your favourite dish and your favourite treat food?

My family is Portuguese and I am the first generation to be born in SA. The culture, language, and of course, food, is still a large part of who I am. A freshly baked, hot bread roll with butter or perfectly plump roast potatoes are an all-time comfort and favourite. I am also not inclined to part with my beloved red wine (red grapes count as a serving of fruit, surely?

Monique is a registered dietitian with a background in corporate wellness and Masters degree in Dietetics in sports nutrition. Guided by evidence-based nutrition, Monique believes in an integrated approach to wellness where the key to being healthy is to adopt small yet sustainable changes to your lifestyle. Monique is a member of the ADSA (Association of Dietetics of South Africa) Gauteng South branch and registered with the HPCSA (Health Professionals Council of South Africa). She is also a Discovery Wellness Network dietitian and DNAlysis accredited practitioner.

 

 

The Importance of Healthy Eating to Corporate Wellness

Chat 1 Comment July 1, 2016 nutritionadsa

Today is the first day of Corporate Wellness Week, which is running until 5 July.

Employees eat nearly half of their daily meals and snacks at the workplace, which means that what is consumed during working hours can have a great impact on overall diet and health. It’s not uncommon to find that many of us, who may well be healthy eaters at home, give way to speed and convenience when it comes to the food choices that are made, often under pressure, during working hours.

Corporate Wellness Week emphasises the need to put workplace nutrition in the spotlight. The calories we consume at work do count, as does the quality of the nutrients in the types of food we are choosing. While employers need to focus on the food that is being made readily available to employees, we also need to reflect on our choices and habits when it comes to eating on the job.

It is vital that companies focus on making healthy eating choices accessible and affordable. Canteen or cafeteria menus need to be in line with the SA Food-based Dietary Guidelines or developed together with a Registered Dietitian. Vending machines in the corporate environment should offer a majority of healthy eating options. Likewise, drinks and snacks made available at corporate meetings and events should be wholesome and healthy options. The benefits to businesses that care about healthy nutrition are far-reaching. There’s a wide array of research studies that provide comprehensive evidence of the effects of what we eat on performance. Who doesn’t want healthy, focused and productive employees?

There’s also a lot that each of us can do to ensure that we are eating healthily during working hours.

Monique Piderit a Registered Dietitian and spokesperson for ADSA (Association for Dietetics in South Africa) works regularly in the corporate sector and has particular insights into the challenges of workplace nutrition and its important place in Corporate Wellness. She recommends:

• Be aware of everything that you are eating and drinking during working hours. Yes, you are under pressure but every calorie, and every nutrient still counts just the same
• Take note of your eating habits at work, especially those triggered by workplace stress and pressure. If you find yourself routinely buying a packet of chips or a chocolate from the vending machine around the corner from your desk every time the going gets tough, it’s time to change your habits and make better choices that will really help you to feel better. For example, replace a crunchy crisp craving for healthier nuts, popcorn or pretzels, and a sweet tooth with fresh fruit or dried fruit like cranberries.
• If your healthy eating choices are limited by what’s available around you at or in close proximity to work, consider taking charge and preparing your own daily healthy lunchbox. It is actually not as much work as you may think, and it can be cost-saving too. When you get the balance of protein, carbohydrate, healthy fat and vitamins and minerals right in your lunchbox, you’ve aligned your workplace nutrition with your healthy lifestyle goals. When preparing dinner allow for a portion of food to be allocated for the next day. As you serve dinner, immediately set aside a portion of food into a container for lunch the next day.
• Make an effort to reduce your processed foods intake and go for the real thing. For instance, buy more lean chicken pieces than what you will eat for dinner, and then tuck a left-over drumstick in your lunchbox rather than spending extra on buying vienna’s and other processed meats for your lunchbox.
• Declare an outright ban on sugary drinks in the workplace which are often all too easily available. Make water your first port of call. You can bring it to work infused with citrus, ginger or mint. Choose rooibos or herbal teas as your hot drinks at meetings or have cooled as a homemade iced tea in summer.
• Stock up on nutrient-dense, fresh fruit, veg and nuts that are so easy to snack right at your desk. Maybe you can stock the fridge at work, or also choose long-lasting fresh produce options like citrus or bananas that can stand on your desk all week long.
• Also keep easy options at hand like wholewheat/high fiber crackers, salt and sugar-free peanut butter and lean biltong. These foods can keep for weeks at a time. Making the healthy options the closest to hand so that when you are under pressure you will grab something that is really good for you

As Monique points out: “We can’t talk about Corporate Wellness during this awareness week without talking about nutrition. A healthy employee is a focused and productive employee. What we eat is fundamental to our well-being in the short and long term. It is also fundamental to our performance in the moment. Work dominates the lives of adults and how we manage and choose our food at work is critical to our well-being.”

To find a Registered Dietitian in your area visit http://www.adsa.org.za/Public/

‘Balance is key!’ Our latest success story

Chat Leave a comment June 24, 2016 nutritionadsa

We are sharing success stories to find out why people decide to see a dietitian, what happens on the journey, what the hardest part of that journey is and what results are achieved. This week we chat to Robyn White, who started seeing Registered Dietitian Kezia Kent after she had her second child.

Tell us about your journey with the dietitian?

My husband and I went to see Kezia Kent after the birth of our 2nd daughter. I was the heaviest I had ever been in my life and decided that I needed to focus on my health and fitness so that I could be an example for my daughters. What I loved about Kezia instantly is that we could be honest with her. I was not an easy client. I told her I had Irish blood in me and loved potatoes, that I had given up wine obviously for 9 months during my pregnancy and had no desire or intention to give it up again so it needed to be in my eating plan, and that I had a small obsession with Woolworths Hazelnut Cappuccinos! Kezia included all of these in my eating plan! Additionally Kezia always explained very thoroughly the importance and effects of each food group. I always left her sessions feeling I had gained knowledge and power. Kezia’s words constantly pop into my head, “Remember the word “die” is in diet, we do not diet, this is an eating plan and way of life!” This has really changed my perception and thinking around food and eating!

Tell us about your results?

My very first appointment with Kezia was the first day I was allowed to exercise after my C-section surgery. That day I ran/walked 5km in 58 minutes. Exactly 5 weeks later I ran 5km in 38 minutes! It was a huge accomplishment! My eating plan (even with having only 4 – 5 hours sleep each night because of the baby) had increased my energy levels drastically. I had honestly not felt so energetic and “good” in many years! In 16 weeks I have lost 12 kgs and the greatest feeling is being able to feel like I am maintaining that easily. And I finally fit into the clothes I was wearing before both my babies! Exactly 4 months after having my second daughter I ran my first ever half marathon! What an amazing feeling.

What was the hardest part of the journey?

Honestly, having the willpower to order a jacket potato over chips when we went out for meal (that Irish blood)! I sometimes had to seriously give myself a pep talk. But it got easier and eventually I was choosing sweet potatoes over normal potatoes. What a change for me!

On par with that, my husband and I are very sociable and have a very sociable family and circle of friends. It was hard to go to braais and events and not want to snack on chips and biltong, but we did not stop being sociable. We took our own healthy snacks, learnt how to make our own healthy dips and still enjoyed the social events.

What are the top three tips you can share?

• Exercise is so important! I make it a priority. Even with work, being a wife and mother to a toddler and a baby, it is a priority and I always feel so good afterwards.
• Listen to your dietitian, they know better and they are way more qualified! I learnt so much from Kezia and will be eternally grateful.
• Balance, balance, balance! Balance is the key! I always remember Kezia’s advice that you have to have that one cheat meal. But have the self-control and willpower to eat healthy again the next day. Great advice!

What the dietitian says

The most exciting moment for me was when Robyn came in with her husband and they both said to me, almost simultaneously, “It’s time for that health change”. That determination and drive from the get go will put a smile on any dietitian’s face. I knew immediately that Robyn wanted to improve her eating habits not just for herself but to ensure that the family is as healthy and adequately nourished.

Robyn knew it was not going to be easy, especially with a busy household, but she went forward with the plan knowing that she cannot follow this way of eating for a couple of weeks, it needed to be a lifestyle change. A lifestyle that does take a degree of planning, changing the snacks at social events, getting your friends on board and of course ensuring that it is manageable for all, even if potatoes are served with dinner. I reassured Robyn that my stance in general is not to exclude or cut out food, but rather encourage the addition of more nutrient dense foods as well as enjoying those small delicacies in life in a responsible manner. How boring would life be without that small bite of chocolate!

Robyn has lost a significant amount of weight but more importantly a large percentage of body fat. But her confidence in herself is far more of an achievement.

Well Done Robyn!

To find a Registered Dietitian in your area visit: www.adsa.org.za

“We all make mistakes or have bad days” – meet dietitian, Faaizah Laher

Chat Leave a comment June 22, 2016 nutritionadsa

Why did you become a Registered Dietitian?

Cooking has always been a favourite pastime and being Indian so many of our occasions revolve around food and the kitchen. Helping people through what they eat became an interest when I was in high school and applying for a degree in dietetics seemed like the most natural and ‘next step’.

What do you enjoy most about the work you do? What are the most satisfying moments?

The feeling when a patient with a perforated bowel or frozen abdomen – after a prolonged stay in ICU, high care and general ward – os finally able to leave the hospital and able to eat normally. When a renal patient who feels like they have no hope realises there are healthy and nutritious food choices they can make to ensure they live a healthy life.

What has been your career highlight?

My healthy cooking demos – getting this project off the ground and inspiring participants to eat and lead a healthier life. Translating nutrition knowledge into little pieces of practical advice for a magazine article or radio interview.

What are the most challenging aspects of your career?

The uncertainty when I left government service to start a private practise. Private can be a lonely place and fostering new relationships and keeping old ones close is so important!

How do you cope after a day of nutrition disaster and bad eating choices?

Get right back into eating healthy again. We all make mistakes or have bad days. Accept it, learn from it and move forward.

What are the three things that you think people should stop saying when they meet a dietitian?

• I really need to come see you! (As they rub their tummy)
• Oh, so should you really be eating that?
• Email me a diet, I don’t eat but I just keep putting on all this weight!!

What should clients look out for when deciding which dietitian to work with?

Proximity to your work or house. Someone located close to you makes follow ups easier and also enables success in terms of achieving goals and relationship building. Consider choosing a professional that has an interest in the needs you have. Not all are comfortable in terms of allergies/ paeds and other specific conditions.

What is your favourite dish and your favourite treat food?

• Favourite dish at the moment: Tandoori chicken grilled perfectly, with a crunchy salad and grilled potatoes. Using the leftovers in a wrap the next day for work! .
• Popcorn!!

 

New Recipe: Veggie Frittata

Chat 3 Comments June 10, 2016 nutritionadsa

Our latest NutritionConfidence recipe (developed by chef Vanessa Marx) is quick, easy, packed with good nutrition, and a versatile choice for breakfast, brunch, lunch or dinner. It may sound exotic but a veggie frittata is really just a fancy omelette mixed with colourful vegetables and cooked in the oven.  Once you get comfortable making a frittata, branch out and make different flavours by swopping in seasonal vegetables like broccoli, cauliflower, tomatoes or spinach.

What the dietitian says: Eggs are a good source of high quality protein. They are also one of the few foods that contain high concentrations of Choline – essential for normal development and linked to improved memory and performance.

This recipe serves 8

INGREDIENTS

6 large free-range eggs

salt and pepper

1 tablespoon olive oil

½ a medium onion

½ a red pepper

2 courgettes

100 g mushrooms

100 g mozzarella, grated

50 g feta, crumbled

5 g Italian parsley, chopped

5 g fresh coriander, chopped

METHOD

1. Preheat oven to 200°C.
2. Beat the eggs together, season and set aside.
3. Drizzle the olive oil into a large ovenproof, non-stick frying pan and set over medium heat on the stove.
4. Slice up the onion, red pepper, courgettes and mushrooms.
5. Add the sliced vegetables to the pan and fry until they begin to get a little colour.
6. Add the beaten eggs and the cheese and mix slightly. Turn the heat down to medium-low and cook for three to five minutes until a crust begins to form on the bottom (do not stir the mixture).
7. Place the pan in the oven and bake for 10 minutes until the mixture has set.
8. Remove the pan from the oven and allow the frittata to cool slightly (five minutes).
9. Tip the frittata out upside down onto a board or platter, sprinkle with the chopped parsley and coriander and serve warm.

NUTRITION INFORMATION: Per slice (8 slices per frittata)

Energy: 527 kJ Protein: 9.5 g Carbohydrate: 3.9 g Of which, total sugars: 2.6 g Fat: 9.6 g Fibre: 0.9 g Sodium: 195 mg

Healthy Nutrition during Pregnancy

Chat 1 Comment June 9, 2016 nutritionadsa

We are sharing success stories to find out why people decide to see a dietitian, what happens on the journey, what the hardest part of that journey is and what results are achieved. This week we chat to Bonnie Classen, who started seeing Registered Dietitian Alex Royal when she fell pregnant:

Tell us about your journey with the dietician? 

Over the past few years I have strived to lead a healthy lifestyle, with my food choices being based around eating as many real foods as possible, and minimal processed and refined foods. Despite my diet being healthy for the most part, I still  found that I still struggled in a few areas – such as afternoon slumps, sugar cravings, and low energy during certain times of the day.

After falling pregnant, I felt it would be a good idea to visit Alex Royal for a dietetics consultation, to help guide me on the optimum food choices during my pregnancy. As the majority of my food choices were already healthy, I was very curious to see the assessment of my current diet, as I couldn’t imagine what possible improvements could be made.

Wow did I have a lot to learn !!

 While on the whole my food choices had been good, Alex highlighted so many interesting points regarding my current diet. From the excessive amount of fat I was eating each morning (I was shocked to hear how much fat I was consuming with my breakfast each morning, I had no idea), my very low calcium intake, and so much more.

Using my existing food choices and lifestyle – Alex helped adjust my current eating regime. Adjustments were made to my meals. From distributing my fat intake more evenly throughout the day, increasing of calcium, including protein & vegetables during certain times and so much more.

 As Alex worked with my current eating style and diet when making these adjustments, these changes weren’t very challenging to implement into my daily routine, which made them far more manageable to achieve.

What a difference these seemingly simple changes made to my life !

She also helped highlight some really important information to me regarding my dietary needs during pregnancy, such as the importance of calcium intake during pregnancy and the daily recommended dosage, as well as information on all the other essential nutrients required during pregnancy.

During our second consultation Alex also suggested I bring in all my vitamins, and assessed my vitamins dosages, giving fantastic suggestions on inclusions and improvements here too.

 Tell us about your results? 

The results I achieved after implementing the dietary changes were nothing short of fantastic! My afternoon slumps diminished, and I realized that my previous afternoon ‘sugar’ cravings was simply hunger – I was eating lunch far too early in the day and then only eating dinner after 7pm. So without an afternoon snack, was starving by 5pm!

By adjusting my food quantities, including protein into my breakfast each morning, and spreading out my fat intake –  I also felt far more sustained throughout the day.

Alex also gave me tips on how to ‘give in’ to my pregnancy craving, but ensuring that this was done with the right food choices, so that the extra calories I was consuming weren’t empty calories. She took my pregnancy experiences into consideration when creating my customized eating plan. Despite being starving, I was also struggling with severe nausea (a combination I didn’t know was possible prior to pregnancy!) After most meals, I then also suffered from heartburn and indigestion, making eating full-size meals very unpleasant.

One of Alex suggestions was to eat a healthy snack a few hours after dinner, which ensured I still got my extra calories required despite eating a small dinner. By also eating this healthy snack before the hunger & cravings hit, I felt satisfied and managed to avoid the late night “pregnancy” sugar binges I found myself giving into prior to my consultations.

During my consultations Alex tracked my pregnancy weight gain, ensuring this was on track, while still increasing my muscle mass. I have now managed to maintain an extremely healthy weight gain throughout my pregnancy. I have not only loved my pregnancy body, but also feel such a great sense of confidence that I have given my baby the best head start in life, by ensuring she has had the optimal nutrition needed 🙂

 What was the hardest part of the journey? 

The hardest part was to be more disciplined in preparing lunches and snacks for my work day. While packing lunch was easy (as we generally made a generous healthy dinner the night before – and took leftovers to work), I never prepared any snacks for work.

So it took some time to adjust to having to be slightly more disciplined in my preparation each morning, but the results were worth it! By simply taking those 15 minutes each morning to pack for the day, I now am completely able to avoid the 5pm ‘binge’ I found myself falling into each afternoon.  

What are the top 3 tips you can share? 

• From the 2nd trimester you should increase your daily calorie, but the extra food you eat shouldn’t just be empty calories, as it should provide the nutrients for your growing baby needs. It is also easier than you think to get these extra calories!
• You can get creative with your eating schedule during pregnancy. As mentioned, I suffered from extreme nausea, heartburn and indigestion when eating full-size meals, often making meals unpleasant. By splitting up your meals and eating smaller meals and snacks at different times within the day, it helped ensure I still consumed the calories and nutritional intake during pregnancy, while avoiding the excessive pregnancy heartburn & indigestion i experienced with larger meals.
• Be prepared !! When you have a busy work schedule, it is very easy to get caught up in your day and go for long stretches without food, then give in to the ‘convenient’ foods that are in reach (these usually being unprocessed, sugar filled snacks) By simply making time to prepare your lunches & snacks for your day ahead, you can maintain your healthy diet habits and continue to feel sustained throughout the day.

Feedback from the Alex Royal

It was an absolute pleasure to help Bonnie along this path. She made excellent dietary and lifestyle changes which benefited both her and her little one. Her body composition improved during her pregnancy with her body fat decreasing while her muscle mass improved. She managed her cravings and followed the meal plan to the letter, including the nutrients that we needed to focus on to help her baby develop and grow well.  Her motivation and commitment to her health and to her baby’s well being was inspiring.

“Sensible, long-term healthy eating is not the sexiest of subjects” – meet dietitian, Hlanzeka Mpanza

3 Comments June 8, 2016 nutritionadsa

Why did you become a Registered Dietitian?

By accident actually. My father brought a career guidance book home that featured a dietitian when I was in standard 9.  I was fascinated about the idea that everyday food could help with getting the most out of life whether in sports, work, disease and general mental well-being. I still am.

What do you enjoy most about the work you do? What are the most satisfying moments?

I work in the food industry. I believe this is the most exciting area to work in in dietetics today as there is so much happening in the field of food policy worldwide. My job as an industry dietitian is to make nutrition relevant and accessible to our consumers through relevant  products, messages and projects. And most importantly to provide our consumers with nutrition information that they need to make informed choices.  I like knowing that when we hit that sweet spot between the right health message and product/ project, we can positively change lives of millions of people every-day.

What has been your career highlight?

For a black girl from very humble beginnings, my job has allowed me to travel to places I never thought I’d see in my life. After qualifying, I registered as a dietitian in the UK, where I later went to work as I travelled my way around the continent over a number of years.  I not only got to work and live with diverse people from all over the world, I did it whilst still feeling like I was making a difference in peoples’ lives. Those years were special for me.

What are the most challenging aspects of your career?

Sensible long-term healthy eating is not the sexiest of subjects.  How do we as a profession get better at enabling the general public to eat better, without bells and whistles?  I’d like us to crack the key to population-wide healthy eating messages that are based on nutrition science yet are simple, engaging and accessible (not just financially but culturally as well).  We have to get to a point where investing in credible nutrition is the only sensible choice. At the moment, there is so much information clutter that the general public is mostly confused about what sensible healthy eating is. And when people are not food literate, they are not able to make lifestyle changes that they need to make for them live longer, more productive lives.

How do you cope after a day of nutrition disaster and bad eating choices?

Except I don’t call them nutrition disasters. I call them celebration days like when your BFF gets a promotion and you share one big cake between the two of you or sad days when you get ceremoniously dumped by your ‘not-really-serious-boyfriend’ and you eat all the food in the house.  The problem is when sad and celebration day kind of eating becomes the norm, which is when you need to start recreating a healthier normal.  How I cope is I pick myself up the following day and go live my best life, it’s all about trying to do better every-day. I believe food is a legitimate way of coping with emotional events and marking milestones, that’s ok.  I don’t think shame and guilt are useful when it comes to sustainable healthy eating.

What are the three things that you think people should stop saying when they meet a dietitian?

Are you really going to eat that?

How do I gain muscle or lose weight?

Don’t look at what I’m eating! (this makes us feel like the food police, which we’d like to think we are not)

What should clients look out for when deciding which dietitian to work with?

Find someone who gets you and your vision. Someone who understands what you want to achieve. Other than when dealing with certain medical conditions, success in nutrition is mostly relative. Define what success means for you, your health, your culture, your work, your mental well-being, your budget, stage of life, support system, etc. Choose someone that can help you navigate what success means for you and how to get there without giving up the most basic parts of yourself that make you YOU. You are more likely to be successful when you do that.

What is your favourite dish and your favourite treat food?

It changes, right now I am loving ujeqe obrown ( steamed brown bread) that I make at home a serve with everything. As a treat, I have a weakness for  spicy chicken wings from the orange fast food chain.

How can a Dietitian guide you through the Nutrition Minefield?

1 Comment June 7, 2016 nutritionadsa

From Great Aunt Phyllis, to your Facebook friend that lost 30 kilos last year, to the latest in the multitude of global ‘so-called experts’ who just published a fad diet book, everyone seems to know exactly what we should all be eating. And, unfortunately, very few of them agree with each other.

When it comes to food, just about everyone has strong opinions, views, and diverse assertions about what constitutes healthy nutrition. Caught in the crossfire of a flurry of intense beliefs and often forceful advice, we don’t know who to trust and where to turn to when we know we need to manage our nutrition better. It’s a minefield; and if we are not careful, we can find ourselves trying a bit of this and a bit of that, chopping and changing, and never reaching our healthy living goals – whether that is to lose weight, optimise our physical activity or manage a serious condition such as diabetes.

Because nutrition affects our health in many ways, there’s just about no place more important to find that calm, clear space in the eye of the storm. And, that is where you can find a steady, consistent ally in the nutrition expert, a Registered Dietitian. These are health professionals, regulated by law, who have spent a minimum of four years studying a relevant science degree at an established university. They commit themselves to on-going professional development that keeps them abreast of scientific evolution. They are therefore, a reliable source of the latest nutrition expertise that is wholly evidence-based; and it is this that can help you cut through the noise of the fad diets, sweeping universalities and old wives’ tales when it comes to working out what eating routine would be healthy and sustainable for you at your particular life-stage.

“A common misconception is that a dietitian’s work is simply focused on helping people lose or manage their weight, comments Cath Day, Registered Dietitian and spokesperson for ADSA (Association of Dietetics in South Africa). “While weight loss is an important aspect of dietetics, the reality is that the role of the dietitian is much, much broader.” As a result, dietitians do not only work in private practice; they are also employed across governments; businesses; social, educational, healthcare and research institutions.

Day points out that professional advice from a dietitian is important at different life stages, for instance to determine healthy eating plans for the different nutrition requirements of childhood and for old age, as well as during pregnancy and breastfeeding. “Dietitians also help patients over the long-term to prevent or improve the management of disease,” she says, “It is important to have professional nutritional advice if you are dealing with conditions such as eating disorders, hypertension, gastro-intestinal disorders, pre-diabetes and diabetes, kidney failure, cardiac disease, as well as cancer and HIV/AIDS.” For women, optimal nutrition can play an important role in preventing or improving osteoporosis and polycystic ovarian syndrome. The advice of dietitians is also often sought after in a wide range of states of health from those wanting to optimize their recovery from illness or injury, to athletes and others in peak health who want to improve their performance in sports and physical activities. After all, our greatest wealth is our health.

The great advantage that a dietitian offers is that they deal with each person and their nutritional needs on a completely individual basis. “Diets and dietary supplements are marketed as if they will work for everyone,” Day says. “But in truth, we are all very different when it comes to our eating habits, food preferences, physical activity and metabolic rates, and our lifestyle choices at any given time in our lives.” A dietitian works closely with you to determine an optimal nutrition plan that takes all these variances into account so that it is easier for you to make the necessary changes and sustain them over the long term. In addition, they are an advisor and a coach providing vital support and encouragement while you are on this journey.

Did you know?

Dietitians Week, 6^th to 10^th June, highlights the work and worth of dietitians and the impact of the dietetic profession. To find a dietitian in your area who can assist you with your nutrition journey, visit http://www.adsa.org.za/Public/FindARegisteredDietitian.aspx

ADSA will be joining theBritish Dietetics Association (BDA) and the South African Society for Parenteral and Enteral Nutrition (SASPEN) to celebrate Dietitian’s Week. Please keep an eye on our social media channels for more information.

Facebook www.facebook.com/adsarogza | Twitter www.twitter.com/ADSA_RD | Website: http://www.adsa.org.za

CALCULATE YOUR HIDDEN SALT

Leave a comment March 3, 2016 nutritionadsa

The Heart and Stroke Foundation South Africa (HSFSA) joins forces with World Action on Salt and Health (WASH) to increase awareness on salt and health.

In 2016 the emphasis of World Salt Awareness Week is on hidden salt. This is the salt in our foods that we don’t see or even taste, but that still contributes to our total salt intake. To help the public evaluate their salt intake, HSFSA and Unilever South Africa will also introduce a first in SA – a digital salt calculator.

Salt and health

The World Health Organization (WHO) recommends a daily salt limit of 5 grams per day (about one teaspoon). In a 2011 South African study more than half of adults exceeded 10 grams salt a day, at least doubling this recommendation¹. The main consequence of excessive salt intake is raised blood pressure, which in turn leads to heart diseases and strokes. In fact the WHO regards raised blood pressure as the single biggest contributor to heart diseases worldwide².

Given that a devastating 1 in every 3 adults in South Africa suffer from high blood pressure, a reduction in salt intake is an easy win to prevent high blood pressure, improve existing high blood pressure, and thereby reduce the 220 fatalities from heart disease and strokes every day.

Salt and our food

The food we buy already contains salt. In fact 55% of the salt we consume is from salt added during the manufacturing process. Often we cannot see the salt, neither can we taste it – hence the term hidden salt. In higher-income communities the contribution of hidden salt can be as high as 75% of total salt intake³. Hidden salt includes much more than potato chips, take-outs and boerewors. Foods such as breakfast cereals, breads, ready-made meals, sauces, spreads, cheeses and processed meats all contain hidden salts and can increase salt intake considerably.

Reducing salt intake requires two broad approaches: reduce salt added to food during manufacturing, and reduce the excessive use of salt and salty products at home.

Salt legislation is around the corner

In 2013 Health Minister Aaron Motsoaledi signed progressive legislation to reduce the salt content of a range of highly salted foods in South Africa. June 2016 is the first deadline for this stepwise reduction programme. With only 3 months to go, all eyes will be on South Africa as the first country to legislate such a wide range of foods. Early indications suggest that industry is making excellent progress towards it.

Is salt legislation enough?

On its own legislation will reduce per capita salt intake by 0.85 g per day. Whilst this is enough to start a shift in cardiovascular mortality, much more is needed⁴. The next step is to empower consumers to buy lower salt options and use less salt at home.

Empowering South Africans to know their own salt intake

When 1 000 South Africans were asked whether they believed they eat too much salt, 83% said no. Yet the study results further showed that 75% in reality consumed excessive salt⁵. Hidden salt is the main reason for this discrepancy, as salt you cannot taste or see is not fully accounted for.

The HSFSA in partnership with Unilever South Africa is introducing a new salt calculator to help South Africans evaluate their salt intake to start making better food choices. The salt calculator estimates salt intake based on the frequency by which common foods are consumed, and then provides feedback on current intake and tips on making better food choices.

Hlanzeka Mpanza, dietitian at Unilever says “Only when you know which particular foods in your diet contributes the most to your total intake, can you effectively cut down on hidden salt. You can start to choose lower salt options by comparing products”.

HSFSA encourages members of the public to use the new salt calculator to measure their salt intake, and to start making changes. The equation is simple: check your salt – change your salt.

The salt calculator went live on Monday 29 February at www.saltcalculator.co.za

 

4 NUTRITION TIPS FOR HEALTHY LIFESTYLE AWARENESS MONTH

Chat 1 Comment February 19, 2016 nutritionadsa

February is Healthy Lifestyles Awareness Month and with high rates of obesity and the so-called ‘lifestyle’ diseases, such as diabetes, it’s quite clear that South Africans need to develop more awareness about making healthy eating choices. We asked four of our dietitians what South Africans should know about nutrition:

• Let’s head for the kitchen and start cooking, invites Cath Day, RD:

“My top tip to my clients is to start cooking your own healthy meals from scratch as often as possible, using the freshest and healthiest ingredients. It’s the best way to control not only everything that goes into your meal, but also portion sizes. If you cook often at home, you have full awareness of making healthy eating choices most of the time. Cooking with fresh, healthy ingredients, making delicious meals and snacks can easily be fun rather than a chore. You can cultivate a family culture of great enjoyment at healthy eating by involving your partner, your kids, the whole family, and even, friends in preparing and sharing healthy food.”

• Let’s limit the sugar, advises Catherine Pereira, RD:

“ADSA supports the recommendations by the World Health Organisation (WHO) that added sugar intake should be limited to no more than 5 % of total energy intake. The South African Food Based Dietary Guidelines states that ‘sugar, and foods and drinks high in sugar should be consumed sparingly’. These foods include all types of confectionery (biscuits, cakes, etc.) as well as sugar-sweetened drinks. The key to getting this right is to become far more aware of ‘hidden’ sugars. We all know that when choose to eat a packet of sweets, we’re eating too much sugar; but we’re perhaps less aware that when we order an iced tea or a glass of wine at a restaurant, these also spike our daily sugar intake beyond sensible levels. When it comes to avoiding empty calories, what we drink counts every bit as much as what we eat; and we need a far higher level of awareness of our actual daily sugar intake in order to make sure we are keeping to the guidelines.”

• Let’s get over obsessing over restrictive or fad diets, says Kezia Kent, RD:

“Following your friends’ latest diet or the newest fad promoted on social media is not necessarily going to work for you as it may be working for others. Eating healthily should be tailored specifically for you and it should happen every day, not just over a time when you are trying to lose weight. There is always going to be a ‘latest’ diet; and chopping and changing according to fads can prevent you from developing sensible and sustainable healthy eating habits that truly suit your lifestyle and your body. Especially, avoid diets that promise you’ll lose weight quickly. Slow, steady weight loss lasts longer than quick, dramatic weight loss. If you lose weight quickly, you may lose muscle and water which increases your chances of regaining the weight. If you need to change to healthier eating or need to lose weight, get professional advice to develop a sustainable plan for you.”

• Let’s be careful about making carbs an enemy, warns Monique dos Santos, RD:

“There’s an immense amount of attention on low carb-high fat diets right now. We’ve got to keep the perspective that there are good reasons to include carbohydrates in our diets. Obviously, you want to limit sugar and refined starches, but there are carbohydrates in many, many foods that are good for us. Our bodies rely on a combination of carbohydrates and fat for energy to fuel daily activities. Carbohydrates are the brain’s number one energy source so cutting out carbs will zap your energy levels and leave you feeling fatigued. When carbs are limited excessively, you get really, really cranky. We also need carbohydrates to build muscle (in combination with sufficient protein in the diet and training). Fibre-rich carbohydrates such as fruits, some vegetables, legumes and wholegrain starches like oats, wild rice, and whole-wheat pasta are important for gut health. Let’s not forget that many carbs are also rich in other nutrients. If you restrict fruits, vegetables, and wholegrains then you are also limiting your intake of nutrients like vitamins, minerals, and antioxidants. B-vitamins, vitamin C, beta-carotene, magnesium and other essential micro-nutrients are all found in carbohydrate-rich foods.”

Our ‘Fishcakes with Barley Salad and Lemon Drizzle’ recipe ticks all the boxes – high in fibre, packed with omega 3 fatty acids, heart healthy mono-unsaturated fatty acids, an array of vitamins and minerals and contains a great balance of protein, carbohydrate and fat; and besides that its good for the earth and tastes yummy!

 

Serves 4

FISHCAKES

Ingredients

1 x can (400 g) of mackerel (middle cut)

1/4 cup oat bran

1/2 cup grated carrot

1 free-range egg

Zest of 1 lemon

10 g chopped fresh herbs (chives, dill, parsley)

Salt & pepper

2 tablespoons avocado oil

How to make it

– drain the mackerel of any liquid, and put it into a large mixing bowl.

– using a fork, shred the fish up until it’s fine and there are no large chunks.

– add the oat bran, carrot, egg, lemon zest, and chopped herbs, and mix well. Leave the mixture to stand for a bout 30min in the fridge, so the oat bran soaks up excess liquid in the mixture.

– separate the mixture into 8 equal sized balls, and shape them into patties.

– season the fishcakes with salt & pepper.

– put a large non-stick frying pan onto a medium heat and drizzle the oil into the pan.

– once the pan is hot, add the fishcakes and fry on the first side for around 2 minutes, until golden brown. Turn them over and repeat on the other side.

BARLEY SALAD

Ingredients

1 cup cooked pearl barley, cold

40 g watercress

1/2 medium cucumber

1 avo

50 g almonds, raw & chopped

50 g mixed bean sprouts

100 g cherry tomatoes, cut in half

50 g sliced red onion

10 g basil

10 g fennel

100 g feta

Salt & pepper

How to make it

 – wash the cucumber, tomatoes, and herbs.

– using a peeler, shave the cucumber into ribbons.

– cut the avo in half, remove the skin & pip and cut the avo into chunks.

– in a large bowl, mix together the barley, cucumber ribbons, almonds, bean sprouts, tomatoes, onion, tear the fennel & basil up and add to the salad.

– assemble the salad on a platter. Spread the barley salad mixture on the bottom of the platter. Add the chunks of avo, and crumble the feta over the top of the salad. Sprinkle the watercress on top of the salad.

LEMON DRIZZLE

Ingredients

zest & juice of 1 lemon

1teaspoon smooth Dijon mustard

4 tablespoons extra virgin olive oil

1 teaspoon chopped chives

Salt & pepper

How to make it

– whisk together the lemon juice, zest & mustard.

– drizzle the olive oil into the lemon mixture whilst whisking.

– mix int he chopped chives, and season with salt & pepper.

 

Bon appetit!

To find a dietitian in your area who can assist you with a healthy eating lifestyle plan, visit www.adsa.org.za

LET’S TALK ABOUT ‘HEALTHY EATING IN THE WORKPLACE’

Chat 6 Comments October 8, 2015 nutritionadsa

What we eat at our place of work has a huge impact on our overall diet and influences our productivity. The prevalence of overweight and obesity combined is now 65% for females and 31% for males (2012 South African Health and Nutrition Examination Survey – SANHANES) and unhealthy workplace eating behaviour is believed to be playing a role in South Africa’s growing obesity problem.

The Association for Dietetics in South Africa (ADSA) has partnered with National Nutrition Week since the late 1990s to highlight important nutrition messages to South Africans. “In line with our continued efforts to support South Africans in living healthier lifestyles and to promote dietitians as the go-to experts for nutrition advice, the issues around healthy eating in the workplace are close to our hearts and something our dietitians deal with on a daily basis”, says ADSA President, Maryke Gallagher.

Employees consume at least half of their meals and snacks during work hours, making this an important place to promote healthy eating. Registered Dietitian, Alex Royal, says that healthy eating at work can be a challenge as there are often too many temptations: the vending machine, the sweets trolley, colleagues who have bad habits that influence others. “During a busy day we don’t have time (or forget) to prepare healthy meals or even forget to eat. So blood glucose levels drop, resulting in an energy dip and potentially cravings, especially for highly processed and sugary foods. This fuels the cycle of unhealthy eating at work”, Royal concludes.

The question is what can employers do to create a healthier food environment at work? Suggestions include changing meal options available at work to be in line with the guidelines for healthy eating, offering a variety of foods, controlling portion sizes, overhauling vending machines and kiosks to include healthy snack options, offering drinks that are not sugar-laden and changing the menu of food provided during meetings. Cath Day, Registered Dietitian and ADSA spokesperson, also offers some tips for employees:

• Before grabbing a snack, first ask yourself if you are really hungry or if you rather need to take a break from what you are doing. Going for a short walk or getting some fresh air – may be all you need.
• Don’t skip meals or healthy snacking between meals. Skipping meals and snacks results in dips in blood glucose (sugar) levels and thus you will be more likely to crave unhealthy foods.

We often talk about school lunchboxes, but what about work lunchboxes? These go a long way in giving employees more control over what they eat during the day. According to Registered Dietitian Kelly Schreuder the goals of a healthy work lunchbox include: Variety and balance of foods, providing a variety of nutrients, including protein, carbohydrates, fat and micronutrients. Real food, as opposed to processed snacks and those that are high in added sugar, excess salt and poor quality fat, and portion control.

And what about fluids – what should we be drinking while we are at work? “The simple answer is that water should be the main beverage we are drinking while working but there are many other healthy options to choose from as well. People often forget that beverages can contain a large amount of energy (and many beverages contain too much sugar such as sugar sweetened beverages and fruit juice) so we need to be more mindful about what we are drinking”, say ADSA spokesperson Catherine Pereira.

Being active in the workplace is also important and employees should try to be as physically active as possible. Durban-based dietitian, Hlanzeka Mpanza says that it is not impossible to include some physical exercise in the workday. Use the steps instead of the lift; form an exercise club with colleagues and try to fit in a 15 minute walk during the lunch hour; wear a pedometer during the day to keep track of activity levels and as a motivator; and stretch your legs by walking over to your colleagues’ desk instead of sending them an email.

What we eat affects our mood, how alert we are and our overall productivity. We asked dietitian Maryke Bronkhorst why food influences us in this way. “Some foods contain nutrients that are used to manufacture certain brain chemicals that may enhance mental tasks like memory, concentration, and reaction time.   Protein foods enhance the brain’s production of dopamine, a natural brain chemical that helps one to feel alert. Large quantities of carbohydrates, on the other hand, result in the production of serotonin, a natural brain chemical that can cause drowsiness, but glucose in the bloodstream is the brain’s main source of energy. So it’s important that you eat at regular intervals and choose low glycaemic index options to prevent your blood sugar levels from dropping too low”, says Bronkhorst. Lean biltong, a small handful nuts, a piece of fresh fruit e.g. blueberries, vegetable crudités with a dip like hummus and plain yoghurt flavoured with handful of berries are great ‘go-to’ snacks.

On Tuesday, 13^th October ADSA (@ADSA_RD) is hosting a #WorkplaceNutrition twitter talk from 1pm to 2pm. The talk will focus on healthy eating and healthy living in the workplace providing employees with tips, ideas and advice about achieving a better nutrition balance during work hours. Dietitians and National Nutrition Week partners will be answering questions such as:

• What are challenges employees face with healthy eating at work?
• What can employees or workplace do to improve healthy eating during the workday?
• What should be included in a work lunchbox?
• What should we be drinking while we are working?
• How do we stay active while working?
• What are the go-to snacks that give energy needed to work well?

Join the conversation live on Twitter, follow the @ADSA_RD handle or track the hashtag #WorkplaceNutrition to get some great ideas and tips on how to eat healthily at work.

Raising Superheroes – Book Review*

Chat 3 Comments September 22, 2015 nutritionadsa

In the newly released book, “Raising Superheroes”, Prof Tim Noakes, Jonno Proudfoot and Bridget Surtees advocate for what could be considered broadly as a healthy, balanced diet for infants and children. Fresh and real foods are promoted, which include red meat, chicken, fish, eggs; full cream dairy; vegetables and fruit; and grains such as quinoa, oats and millet. The ‘golden rules’ of “Raising Superheroes” echo principles stated in dietary guidelines generally advocated, such as “steering clear from added sugar and highly processed starchy foods”. The book showcases recipes that include fresh ingredients and the healthier version to some old time classics. It is not a “Banting” for children book, as what might have been expected, although the book has similar branding to the “Real Meal Revolution” and uses many of the same arguments.

The revised South African (SA) paediatric food-based dietary guidelines (SA-PFBDGs) are cited (Reference 36) in the book, however, reference is also made to “national guidelines” which include other country’s guidelines (e.g. UK, USA, Canada). It is therefore not always clear which guidelines are referred to, causing confusion about statements made in the book concerning dietary guidelines in general. In reference to the SA-PFBDGs specifically, it is stated that the guidelines are “still to be tested”. It should be noted that the proposed SA-PFBDGs will be field-tested for understanding and feasibility before they can be accepted as the official infant and young child feeding (IYCF) guidelines for the country. This process is currently underway with studies being conducted by Stellenbosch University researchers in collaboration with other academics. The statement that the promotion of these guidelines has not reversed the epidemic of obesity and diabetes (p318) is therefore unsubstantiated. It is important to note that the “Raising Superheroes dietary guidelines” proposed from page 319 has not been tested in rigorous research for understanding and feasibility in the SA context and population, which is considered a major shortfall of these proposed guidelines.

Some information and advice provided in the introduction to the different chapters are based on current best practice and international guidelines; while some information and advice is considered lacking a solid evidence base and posing potential harm. In the chapter covering pregnancy to 6 months period, it is stated on page 34 that “we don’t necessarily advise that pregnant or breastfeeding women should be following a fully ketogenic Banting diet. In other words, we’re not recommending that you exclude carbohydrates from your daily intake to such a degree that your body’s energy source switches completely from glucose to ketone bodies. (The scientific evidence on a fully ketogenic diet during pregnancy is insufficient to make definitive calls, though we suspect it would be perfectly fine.)”. It is not responsible to state “we suspect it would be perfectly fine” when providing advice, especially during vulnerable periods, such as during pregnancy. In fact, ketogenic diets during pregnancy have been linked to amniotic fluid insufficiency, bone mineral loss and calcium excretion, putting both mother and baby at risk of complications and/or deficiencies. The arguments of a ketogenic diet during pregnancy and the benefits of ketones for infant brain growth are taken further in the last chapter. A statement is made that “A key benefit of breastfeeding is that it maintains a state of ketosis in the newborn baby for as longs as it continues”. This blanket statement is not evidence-based and is made out of context when considered against the reference cited.

Furthermore, the advice provided in the section on foods to avoid during pregnancy, states that mothers should “Watch out for – Alcohol.” Furthermore, “the safest option is to abstain from drinking, though recent research appears to show that a very limited intake is fine.” No guide is provided to indicate what is meant with a “very limited intake” of alcohol. The one reference cited was written in the context specific to the United Kingdom and can therefore not be extrapolated to SA. Moreover, this advice is contradictory to what is advocated in SA by various authorities, including Department of Health. To refer very casually and jokingly to drinking during pregnancy as “not getting drunk” (page 39) is an irresponsible and insensitive statement in a country such as SA with the highest prevalence of Foetal Alcohol Spectrum (FAS) disorder in the world.

The guideline on breastfeeding rightly states that “breastfeeding is the gold standard of nutrition for your child, and it comes with a range of health benefits, as we cover elsewhere”. The benefits of exclusive and continued breastfeeding are reiterated, in summary, in the book. However, the actual detail provided on breastfeeding in the mentioned chapter, states that “From a purely nutritional point of view, you should be aiming to exclusively breastfeed until 4-6 months, and continue breastfeeding in combination with solid foods for longer – until two years, at least.” The guideline advocated by the World Health Organisation and which has been adopted by the SA Department of Health (DOH) states very clearly: “As a global public health recommendation, infants should be exclusively breastfed for the first six months of life to achieve optimal growth, development and health. Thereafter, to meet their evolving nutritional requirements, infants should receive nutritionally adequate and safe complementary foods while breastfeeding continues for up to two years of age or beyond.” The guideline on 4-6 months of exclusive breastfeeding is outdated and confusing in the SA context where the 6-month message is being strongly promoted. In a country where very poor breastfeeding practices are evident, especially in as far as the exclusivity is concerned, it is unacceptable and irresponsible to state this outdated recommendation. There is good evidence as to why exclusive breastfeeding for 0-6 months should be promoted, protected and supported and why the 4-6 month guideline should not be advocated as a broad public health message.

Furthermore, poor breastfeeding practices have a knock-on effect which leads to poor complementary feeding practices. The battle is therefore lost if a sound foundation of appropriate breastfeeding practices is not established. This fact is not emphasised sufficiently in the “Raising Superheroes” book. In the detailed section on breastfeeding, breastfeeding is described in negative words and language (including: first biggest challenge; intimidating; many experience a plethora of problems; common problems; for many women breastfeeding is difficult and can be extremely disheartening; hurdles; painful; incorrect; problem; insufficient), and this does not encourage breastfeeding as the most natural and healthful first food for infants and young children.

The paragraph to end the breastfeeding section disappointingly states: “But if you’ve done everything you can to breastfeed and it’s just not working, or if your lifestyle prevents you from breastfeeding for as long as you ideally might, then take heart; there are alternatives.” The need for strengthening the Mother Baby Friendly Initiative; breastfeeding friendly communities; maternity benefits; breastfeeding policies in the workplace which supports mothers to continue breastfeeding and/or express breastmilk; are not mentioned. Instead, what follows is a jump from the most healthful first food (breastmilk and breastfeeding) to an ultra-processed product (UPP) i.e. formula milk which is described as “practical and viable” and suggested as an alternative to breastfeeding. This is in stark contrast to statements elsewhere in the book that warn against “ultra-processed products” and promote real food. Formula milk should not be seen as an alternative to breastfeeding/breastmilk; it can only be considered a substitute if a mother chooses to formula feed.

In the ‘Science’ section at the end of the book, the following remarks are made: “Breastfeeding is nutritionally superior to formula feeding, a point that may not be sufficiently stressed in major feeding guidelines” (pg. 319) and “They [current national feeding guidelines] fail to stress the importance of continuing breastfeeding beyond six months” (Pg 344). These statements are inaccurate within the South African context. The SA paediatric food-based dietary guideline (Reference 36) for complementary feeding contains as its first message: ‘From six months of age, start giving your baby small amounts of complementary foods, while continuing to breastfeed for up to two years and beyond’ as does the first paper in the series. Furthermore, the SA DOH’s Infant and Young Child Feeding Policy (2013) states as a key component ‘continued breastfeeding for two years and beyond’, a recommendation provided in many other national policies.

The ‘Raising Superheroes’ book refers to complementary foods (or the introduction of solids) as “weaning” throughout the book. This is an outdated term, which implies and is interpreted as the cessation of breastfeeding. The term is therefore not used in the literature globally, when optimal infant and young child feeding is discussed. The authors clearly criticise the use of baby cereals or grains for children when complementary foods are introduced. It needs to be acknowledged that South Africa is a country with high levels of household food insecurity. Often, families cannot afford or access animal protein and vegetables or fruit daily. In such situations, grains such as oats and millet, appropriately fortified staples, such as maize and brown bread, and commercially produced enriched complementary foods, such as infant cereals, may provide cost-effective food options.

In the chapter for 1-3 years of age, nothing is mentioned about the continuation of breastfeeding up to two years of age and beyond, although it is mentioned in the last chapter. The importance of continued breastfeeding during the introduction of complementary foods is also omitted. The protective effect of breastfeeding against food allergies, in particular is not mentioned. It is also not explained that food allergies are related to certain proteins in foods (e.g. protein in cow’s milk, fish, peanuts, egg white, soy and gluten) and that elimination diets (including the elimination of carbohydrates) are not routinely recommended for infants and young children, as they can negatively affect a child’s growth.

Furthermore, it is not appropriate to introduce a culture of ‘dieting’ or being placed on a diet in childhood. Fostering a healthy relationship with food during childhood is important, and balance, variety and moderation are important components that contribute to this relationship. In addition, many families in South Africa would struggle to sustain the recommendations made in this book, from a practical and cost point of view.

Several sections of the ‘Science’ chapter of the book are written from the point of view of the authors and, in particular, Prof Tim Noakes’ personal opinion and experience. Expert opinion and personal experience can be valuable when backed up by a solid evidence base and tested in rigorous research. In the case of this book, however, Prof Noakes often expresses his own views and opinions in a colloquial way and makes statements that have not been tested.

To summarize, this book provides many ideas for parents to incorporate fresh ingredients, an array of vegetables and fruit, incorporate various protein rich foods; and to cut down on sugar (with some clever party food ideas). Drawbacks of this book include conflicting messages about the inclusion of certain foods, e.g. whole grains and legumes or ‘unrefined carbohydrates’ are stated as being acceptable, but rarely used in recipes; the use of ‘fresh’ and ‘real’ food are often referred to while numerous recipes include high salt ‘processed’ and ‘cured’ meat such as bacon and ham. Furthermore, even though the evidence-based guidelines refer to grains and legumes as being acceptable, very few recipes include these ingredients. Although vegetables and fruit are recommended, the authors state that “The message of five or more vegetables a day has been overplayed by official guidelines” which is inaccurate. There is substantial evidence to support the recommendation of five-a-day and recent research suggests that it may not be enough.

In general, the target market of the book is vague. It is mentioned that a real meal revolution was started in SA and the intention is to take it to the rest of the world. The last statement in the book reads: “In summary, if the parents of newborn and young South Africans were all to follow the advice in this book we would revolutionise the long-term health of all South Africans. And that continues to be the goal of our eating revolution.” The stated aims of the “Real meal revolution” and “Raising Superheroes” point to a broad public health approach. However, the guidelines and advice, as well as recipes provided do not take into consideration the public health problems and issues of SA, and specifically those related to infant and young child nutrition. Culture, availability of foods and income are factors which should be taken into consideration when formulating broad guidelines intended for a population. Cost of food, in particular is considered a major barrier to following dietary advice. The advice and recipes in the book are clearly not targeted at the average South African, but rather the higher income market, which does not align with a public health approach. There appears to be a constant conflict between these approaches (individual VS population) in the book, which raise many unanswered questions from a public health nutrition perspective.

*This review was compiled by Lisanne du Plessis, with inputs from Catherine Day, Maryke Gallagher, Catherine Pereira, Sasha Watkins and Marlene Ellmer (Registered Dietitians and ADSA spokespeople).

References:

Department of Health. Infant and young child feeding policy. Pretoria: Department of Health; 2013.

Department of Health. Regulation R991: Regulations relating to foodstuffs for infants and young children. Pretoria: Government Gazette (Department of Health); 2012.

Department of Health. Roadmap for nutrition in South Africa for 2012-2016. Pretoria: Department of Health; 2012.

Department of Health. Strategic plan for maternal, newborn, child and women’s health and nutrition in South Africa, 2012-2016. Department of Health [homepage on the Internet]. 2012. Available from: http://www.doh.gov.za/docs/stratdocs/2012/MNCWHstratplan.pdf

Department of Health. Framework for accelerating community-based maternal, neonatal, child and women’s health and nutrition interventions. National Department of Health [homepage on the Internet]. 2012. Available from: http://www.cindi.org.za/files/eNews/enews24/Framework_Final.pdf

Department of Health. The Tshwane declaration of support for breastfeeding in South Africa. S Afr J Clin Nutr. 2011;24(4):214.

Department of Health. Landscape analysis on countries’ readiness to accelerate action to reduce maternal and child undernutrition: nationwide country assessment in South Africa. Pretoria: Department of Health; 2010.

Department of Health. Infant and young child feeding policy. Department of Health [homepage on the Internet]. 2007. c2012. Available from: URL: http://www.doh.gov.za/docs/policy/infantfeed.pdf

Du Plessis LM & Pereira C. Commitment and capacity for the support of breastfeeding in South Africa. S Afr J Clin Nutr 2013:3, S120-S128.

Du Plessis LM, Kruger HS, Sweet L. Complementary feeding: a critical window of opportunity from six months onwards. S Afr J Clin Nutr 2013:3, S129-S140.

Fisher JO & Birth LL. Restricting Access to Foods and Children’s Eating. Appetite 1999: 32: 405-419

Heinig MJ, Dobme K. Weighing the Risks: the Use of Low-Carbohydrate Diets During Lactation. J Hum Lact 2004:20, 283

Jacobs L & Steyn NP. If you drink alcohol, drink sensibly.” Is this guideline still appropriate? S Afr J Clin Nutr 2013:3, S114-S119.

May P, Hamrick KJ, Corbina KD, Haskena JM, Maraisd AS, Brookee LE, Blankenship J, Hoymef HE, Phillip J. Dietary intake, nutrition, and fetal alcohol spectrum disorders in the Western Cape Province of South Africa. Reproductive Toxicology 2014: 46, 31-39

Meyer R, De Koker C, Dziubak R, Venter C, Dominguez-Ortega G, Cutts R, Yerlett N, Skrapak AK, Fox AT, Shah N. Malnutrition in children with food allergies in the UK. Journal of Human Nutrition and Dietetics 2013, 27: 227-235

Onyeije CI, Divon MY. The impact of maternal ketonuria on foetal test results in the setting of post term pregnancy. Am J Obstet Gynecol. 2001:184(4):713-8

United Nations. Global strategy for women’s and children’s health. United Nations [homepage on the Internet]. 2010. C2012. Available from: http://www.who.int/pmnch/topics/maternal/201009_globalstrategy_wch/en/index.html

The United Nations Children’s Fund. Programming guide: infant and young child feeding. UNICEF [homepage on the Internet]. 2011. Available from: http://www.unicef.org/nutrition/files/Final_IYCF_programming_guide_2011.pdf

The United Nations Children’s Fund/World Health Organization. Baby-Friendly Hospital Initiative, revised, updated and expanded for integrated care. Section 1: Background and implementation. New York: UNICEF; 2009.

World Health Organization. Global strategy for infant and young child feeding. World Health Organization [homepage on the Internet]. 2003. c2013. Available from: http://whqlibdoc.who.int/publications/2003/9241562218.pdf

World Health Organization. Guidelines on HIV and infant feeding: principles and recommendations for infant feeding in the context of HIV and a summary of evidence. WHO [homepage on the Internet]. 2010. c2012. Available from: http://whqlibdoc.who.int/publications/2010/9789241599535_eng.pdf

World Health Organization. International code of marketing of breastmilk substitutes. Frequently asked questions. WHO [homepage on the Internet]. 2006. c2012. Available from: http://whqlibdoc.who.int/publications/2008/9789241594295_eng.pdf

World Health Organization. Infant and young child feeding. Model Chapter for textbooks for medical students and allied health professionals. Geneva: WHO; 2009.

World Health Organization. Baby and young child nutrition. Geneva: WHO; 2009.

World Health Organisation. Guiding principles for complementary feeding of the breastfed child. Geneva: WHO; 2003.

Breastfeeding and Work – Let’s Make it Work!

Leave a comment July 31, 2015 nutritionadsa

Every year, World Breastfeeding Week is celebrated from 1-7 August and this year’s theme is ‘Breastfeeding and Work – Let’s make it work!’.

Optimal infant and young child feeding is defined by the World Health Organisation as ‘exclusive breastfeeding from birth for the first six months of life and starting from six months of age, feeding safe and appropriate complementary foods, along with continued breastfeeding for up to two years of age or beyond’

South Africa’s paediatric food-based dietary guidelines state ‘Give only breast milk, and no other foods or liquids, to your baby for the first six months of life’.

“Women from all communities need to be supported to continue to breastfeed when they return to work, and everyone should work together to ensure that breastfeeding mothers receive the support they need”, says ADSA spokesperson, Catherine Pereira. Most women do not receive adequate maternity protection and returning to work is often a barrier to breastfeeding because a mother becomes separated from her baby for long periods of time. Many mothers struggle to balance breastfeeding and paid work, therefore stopping breastfeeding earlier than they should.

Did you know?

• Breastfeeding mothers in South Africa are protected by the Basic Conditions of Employment Act and are legally entitled to two 30-minute breaks per day for breastfeeding or expressing milk if their infants are younger than 6-months!
• The Act also states that an employee is legally entitled to at least four consecutive months maternity leave, during which time breastfeeding can be established at home.
• In 2011, the Tshwane Declaration of Support for Breastfeeding in South Africa was signed by the Minister of Health and many other stakeholders. This stated that “the promotion, protection and support of breastfeeding requires commitment and action from all stakeholders, including government and legislators, community leaders, traditional leaders and healers, civil society, HCWs and managers, researchers, the private sector, employers, the women’s sector, the media and every citizen”.

How can we ensure that the workplace is breastfeeding- and mother-friendly?

• Have a breastfeeding-friendly room, corner or space in your workplace where mothers can breastfeed their babies or express milk.
• Ensure that there are refrigeration facilities for mothers to store breast milk if they are expressing.
• Support part-time work arrangements for breastfeeding staff.
• Make sure that your employees or employers know the legal rights of breastfeeding women.
• Show a positive attitude towards friends and colleagues that are breastfeeding mothers.
• If you are a woman who managed to breastfeed when you went back to work, share your experiences as inspiration for other women.
• Fathers and partners should read up on breastfeeding and how they can support women.
• Breastfeeding women should form or join support groups, such as La Leche League or contact a lactation consultant.
• Listen to women’s needs and respect a woman’s decision on infant feeding and offer support for her choice without prejudice.

Do you know why breastfeeding is so important for your baby?

• Give your baby only breast milk for the first six months; no other food or drink is needed at this age. If a baby is given other food and drink, they will consume less breast milk and receive less nutrition.
• Babies are protected against infection when they are breastfed. In addition to containing all of the nutrients your baby needs for the first six months, breast milk also contains antibodies that help to protect your baby against illness.

Did you know that a dietitian can assist you with breastfeeding? 

Dietitians are trained to assist mothers with breastfeeding as well as to assist mothers with continued breastfeeding when returning to work. Click here to find a Registered Dietitian in your area visit the Association for Dietetics in South Africa’s website.

For information and resources on WBW 2015, including posters, infographics and other documents from around the world, visit www.worldbreastfeedingweek.org

Dietitians and consumers deserve more credit

Leave a comment June 19, 2015 nutritionadsa

ADSA Executive Member, Maryke Gallagher, has responded to a recent article by Sonia Mountford, published on the BizNews website, entitled “Dietitians dishing you up a daily menu of unhealthy eating advice”

http://www.biznews.com/health/age-well/2015/05/25/are-dietitians-dishing-up-a-daily-menu-of-unhealthy-advice/

DIETITIANS AND CONSUMERS DESERVE MORE CREDIT

By Maryke Gallagher (van Zyl)

The recent article by Sonia Mountford in BizNews titled “Dietitians dishing you up a daily menu of unhealthy advice?” makes several allegations against the Association for Dietetics in South Africa (ADSA) and, regrettably, also brings an honourable profession into disrepute.

I would like to address some of the concerns and provide a more balanced view on the issues raised.

Ms Mountford’s arguments are not new and she quotes several international studies to justify her arguments but references no credible empirical research locally that finds an “unhealthy”, compromising and complicit relationship between big foods and dietitians, which she claims.

ADSA is not the only body that raises funds from the sector in which it operates. It’s a common practice and there is nothing sinister about it. That is exactly why ADSA is open and transparent about who our sponsors are and our sponsorship policy is readily available on ADSA’s website. Sponsors should never be allowed to dictate an organisation’s messaging and content, especially in the health sector where all information should be evidence-based and ‘first do no harm’. We firmly believe that, as health professionals, we follow this mantra and that our members have sufficient training to be able to assess evidence-based, peer reviewed literature and are aware of possible undue influence.

The independence of ADSA is not compromised by the support it receives from the food industry. While, in a perfect world, professional associations should be completely independently funded, we, like many other associations, don’t have the resources or benefactors to support the work we do to promote the profession and provide ongoing professional training to members. We are proud that we raise 66% of our funds from members’ fees, but this is insufficient to sustain the organisation. Only 34% of our funds are raised from sponsors, with their full understanding of our sponsorship policy.

Many of our sponsors are retail competitors which in itself mediates unfair advantage of one product or company over another. The most we get from any one sponsor annually is about R60 000. Ms Mounford’s concern creates the impression that we are cash flush and powerful enough to dictate a nation’s diet. Far from it. An operating budget of less than R500 000 annually to serve roughly 1 350 dietitians nationally is hardly the resources required to conduct the work we do let alone indulge in the antics we’re accused of.

Dietitians themselves have a code of conduct that specifies that they are committed to providing systematically assembled, evidence-based advice after careful assessment and diagnosis based on the individuals nutritional and health status, and must take the necessary steps to avoid bias and commercial interests.

ADSA does not recommend or endorse brands, products or services. Our donors are not permitted to publicise their support nor use our logo on their websites or on their products. Anyone who has recently consulted a dietitian would know that, rather than promoting a brand or products, dietitians advise patients to read the labels of products and consume foods that address their particular health needs, whether it’s no sugar, low fat, low salt, high fibre or reduced carbohydrates, for example. Dietitians are trained as experts in nutrition and that training includes being able to interpret scientific evidence and separate fact from marketing hype. Ultimately, we educate our patients by providing sufficient information to empower them to make informed food and purchasing choices. Patients can choose to shop at large retailers, eat organic foods or support local farmers markets. It’s their choice.

ADSA does contribute to related draft legislation as do many NGOs, industry bodies and even members of the public. This is not unusual and ADSA does not unfairly influence legislation in the interest of big foods. ADSA has often submitted comments that might be considered unpopular by some food companies. We comment on legislation to benefit the health of all South Africans based on current best practice. To craft legislation in the absence of such evidence would be ill advised. Ultimatley Government drafts regulations based on its own policy considerations which, at present, is guided by the fight against Non Communicable Diseases (NCD’s) such as hypertension and obesity. ADSA strongly supports the policy of reducing such NCD’s through diet.

Finally, South African consumers can take comfort that the local food industry is highly regulated. Food labelling regulations, for example, include permitted and/or prohibited nutrition and health claims, endorsement and the presence and levels of additives.

HPCSA inquiry

20 Comments June 4, 2015 nutritionadsa

A concern was lodged with the Health Professionals Council of South Africa (HPCSA) as a matter of public interest after a tweet from Professor Tim Noakes advising a mother to “wean” her baby on to a low carbohydrate high fat (LCHF) diet.

The concern was referred to the HPCSA to adjudicate in February 2014 on behalf of members of the Association for Dietetics in South Africa (ADSA). Following a preliminary hearing last year, the HPCSA has decided to convene an inquiry into the conduct of Professor Tim Noakes. They will then rule on the matter.

The advice, via Twitter, is not considered to be in accordance with both international (WHO Guiding principles for complementary feeding of the breastfed child) and national (South African Paediatric Food Based Dietary Guidelines) feeding guidelines for infant and young child nutrition. Furthermore giving one on one nutrition advice on social media to a patient who has not been assessed, as well as providing information outside of the scope of practice for which you are registered with the council is in contravention of the HPCSA ethical guidelines.

“I look forward to a resolution of this matter that will provide clarity on complementary feeding recommendations for infants and young children. It should also set a precedent on how social media should be used by health professionals. Clarity on these issues will help to advance health care in South Africa in the interest of the public. It should also clear any public and professional confusion on these issues,” said Claire Julsing Strydom, President of the ADSA.

World Milk Day

Leave a comment June 1, 2015 nutritionadsa

Today, 1 June, South Africa joins a number of other countries around the world in celebrating World Milk Day.

Why?

Because milk is an important source of nutrients we all need to survive. These include calcium, vitamin A, vitamin B12, vitamin B2, potassium, phosphorus, zinc, magnesium and protein.

The South African Department of Health’s daily dietary guidelines stipulate we should all have milk, maas or yoghurt every day as part of a healthy, balanced diet.

Thought we would share four excellent reasons why you should include dairy in your daily diet:

1. As an adult you need 1000mg of calcium per day. One serving of dairy (that’s 250ml of milk or 40g of cheese or 200ml yoghurt or maas) provides 300mg of calcium. In other words, just three servings of dairy give your body almost all the calcium it needs every day.
2. Milk, maas and yoghurt have low sodium-to-potassium ratios and contain bioactive peptides. This composition may help to protect against the development of non-communicable diseases such as hypertension, diabetes and metabolic syndrome.
3. The calcium in dairy products is highly bio-available, contributing significantly to your bone-mineral content.
4. The calcium in milk, maas and yoghurt could play an important role in the regulation of body weight and metabolic syndrome.

World Milk Day aims to celebrate milk as a nutritionally important, global food. Find out all you need to know about the health and nutritional benefits of dairy by visiting http://www.rediscoverdairy.co.za – an online portal, brought to you by the Consumer Education Project of Milk SA, featuring up-to-date and scientifically sound information on the health and nutritional value of all dairy products.

ADSA represents registered dietitians working in various spheres of nutrition and dietetics in South Africa

Leave a comment May 18, 2015 nutritionadsa

The Association for Dietetics is the professional organisation for registered dietitians in South Africa. The activities of the organisation are centred around representing and developing the dietetic profession to contribute to optimal nutrition for all South Africans.

Registered Dietitians are qualified health professionals registered with the Health Professions Council of South Africa (HPCSA) who have a minimum qualification of a four year scientific degree with training in all aspects and fields of nutrition and dietetics. Whether they consult privately to one client, work within a community or as part of the food supply chain, they have to adhere to best practice guidelines delivering sound dietary advice based on the latest scientific evidence.

ADSA members nominate and vote for members to serve on branch committees regionally or on the ADSA executive committee nationally, once every two years. These elected members serve on a voluntary basis, in their own time, without remuneration.

All committee members are registered dietitians working in different areas within nutrition and dietetics. The current executive committee has representatives from private practice, academia, government and the food industry.

As an association working in South Africa, we know South Africans eat a wide variety of foods from the entire food supply. We can’t ignore entire sections of the food industry, because they’re part of the daily diet of many South Africans.

We agree that while there are lot of nutritious, high quality foods on the market in South Africa, there’s a lot that can and needs to be improved when it comes to nutritional value and quality of some of foods sold in both the informal and formal food supply.

It’s therefore important that there are registered dietitians working in various sectors within the food industry, to influence changes that will benefit all South Africans.

Furthermore, registered dietitians working within the food industry have numerous important roles such as ensuring that foods are labelled correctly, as well as for ensuring compliance to various nutrition-related regulations, which provides the consumer with the information they require to make informed food purchasing decisions. They are also involved in managing nutrition-related queries about products, including ingredient queries, and can also be involved in corporate wellness programmes within the respective organisations, to name a few of their roles.

ADSA will continue to represent registered dietitians working in various spheres of nutrition and dietetics in South Africa, at all levels of the association, to ensure that the association is able to effectively represent and develop the dietetic profession to contribute to optimal nutrition for all South Africans.

Optimal Nutrition for South Africans

Leave a comment April 29, 2015 nutritionadsa

It is very important to differentiate between public health messages and those that are tailored to meet the specific needs of individual members of the public. Public health messages are intended for the general public, and can be communicated as “blanket” evidence-based messages based on proven public health problems in a population and based on the profile of the majority of the population. Messages to individual members of the public should be interpreted as a one-on-one consultation with a qualified healthcare worker, based on scientific reasoning and motivation for deviation from the public health message, if needed and appropriate.

The primary aim of any dietary strategy is to provide optimal nutrition for energy, growth and health throughout the life course, while secondary aims include prevention or management of a range of chronic medical conditions. Any diet that is promoted should be healthy, easy to follow and maintain, and should also be sustainable. Food and dietary choices can have an impact on the environment in many ways, such as climate change, land, water and energy use, and biodiversity. Healthy diets include the concept of enviromental sustainability [1, 2]. Sustainable diets are those diets with low environmental impacts that contribute to food and nutrition security and to healthy life for present and future generations. Sustainable diets are nutritionally adequate, safe and healthy; protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable; while optimizing natural and human resources [3].

Dietary strategies do not act in isolation and an individualised approach should be encouraged. Unique biological and metabolic profiles, as well as external factors such as a person’s health/disease status, physical activity levels, diet quantity (amounts consumed) and quality (e.g. types of fat and fatty acids, protein and carbohydrate consumed, as well as alcohol intake), stress levels, attitude towards food and eating, and motivation should be considered, as well as affordability and socio-economic factors; and may affect the positive outcome of any dietary strategy.

Overall, the combination of foods and nutrients we eat (our dietary pattern) influence our health, not any single food, nutrient or food group on its own.

Most foods consist of more than one nutrient. Full cream milk, for example, contains 20% protein, 30% carbohydrate and 50% fat of total energy; and also contains calcium, magnesium, B vitamins and other micronutrients. We can vary the intake of one component in our diet and not alter diet quality or health. A healthy dietary pattern, (as described below) has been linked consistently with reduced risk of disease [4, 5], demonstrating how foods and nutrients work together for health. An example of this is the Mediterranean dietary pattern [6, 7].

Healthy dietary patterns emphasise quality food choices, and are explained in the South African Food Based Dietary Guidelines (FBDGs) [8]. These guidelines were developed to address existing public health problems in South Africa (that affect the majority of the population) and are in line with current evidence on eating for health. The FBDGs [8] encourage us to eat a variety of foods, plenty of vegetables and fruit, choose unrefined starchy foods, eat beans, peas and lentils regularly, have dairy products every day and use vegetable fats rather than hard fats. Fish, chicken, lean meat or eggs can be eaten daily. Sugar, salt and foods high in these should be used sparingly. This includes highly processed foods such as biscuits, cakes, pastries, chips, snack bars, ready-to-eat savoury or sweet snacks and sweetened drinks.

ADSA supports current evidence that supports a balanced dietary approach that neither favours fat or carbohydrate, but rather focuses on whole grain and high-fibre sources of carbohydrate, dietary fats that are rich in omega-3 and mono-unsaturated fatty acids; and encourages moderate intake of low fat protein sources, especially fish. The intake of highly refined carbohydrates, free sugars and trans fatty acids should be discouraged; while intake of saturated fat and sodium should be reduce. [8-12]

References:

1. United States Department of Health and Human Services; Dietary Guidelines Advisory Committee 2015. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. United States Department of Health and Human Services, United States Department of Agriculture, 2015.
2. NNR 2012 Working Group. Nordic Nutrition Recommendations NNR 2012. Nordic Council of Ministers,  Nordic Committee of Senior Officials for Food Issues, 2013.
3. Burlingame B, Dernini S, eds. Sustainable diets and biodiversity: directions and solutions for policy, research and action. Proceedings of the International Scientific Symposium. Biodiversity and sustainable diets united against hunger; 3–5 Nov 2010; Rome, Italy. Rome, Italy: Food and Agriculture Organization, 2012.
4. Alhazmi A, Stojanovski E, McEvoy M, Garg ML: The association between dietary patterns and type 2 diabetes: a systematic review and meta-analysis of cohort studies. J Hum Nutr Diet 2014, 27(3):251-260.
5. Esposito K, Chiodini P, Maiorino M, Bellastella G, Panagiotakos D, Giugliano D: Which diet for prevention of type 2 diabetes? A meta-analysis of prospective studies. Endocrine 2014:1-10.
6. Rees K, Hartley L, Flowers N, Clarke A, Hooper L, Thorogood M, Stranges S: ‘Mediterranean’ dietary pattern for the primary prevention of cardiovascular disease. Cochrane Database Syst Rev 2013, 8:CD009825.
7. Sofi F, Abbate R, Gensini GF, Casini A: Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic review and meta-analysis. Am J Clin Nutr 2010, 92(5):1189-1196.
8. Vorster HH, Badham JB, Venter CS: An introduction to the revised food-based dietary guidelines for South Africa. S Afr J Clin Nutr 2013, 26(3 (Supplement)):S5-S12. http://sajcn.co.za/index.php/SAJCN/issue/view/67/showToc
9. Nordic Council of Ministers. Nordic Nutrition Recommendations 2012: integrating nutrition and physical activity, 5th edition. Copenhagen: Nordic Council of Ministers, 2014
10. US Department of Agriculture. A series of systematic reviews on the relationship between dietary patterns and health outcomes. March, 2014. http://www.nel.gov/vault/2440/web/fi les/DietaryPatterns/DPRptFullFinal. pdf (accessed Sept 22, 2014).

11. Schwab U, Lauritzen L, Tholstrup T, et al. Eff ect of the amount and type of dietary fat on cardiometabolic risk factors and risk of developing type 2 diabetes, cardiovascular diseases, and cancer: a systematic review. Food Nutr Res 2014; 58: 25145.
12. Jakobsen MU, O’Reilly EJ, Heitmann BL, et al. Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies. Am J Clin Nutr 2009; 89: 1425–

Basic Nutrition Guidelines and Needs of Infants

2 Comments April 27, 2015 nutritionadsa

There is global recognition that the first 1,000 days of life (from conception to two years of age) is a key window of opportunity for improving health outcomes during childhood and into adulthood. Optimal infant and young child feeding is defined by the World Health Organisation (WHO) as exclusive breastfeeding from birth to six months and continued breastfeeding to two years and beyond along with complementary feeding from the age of six months (World Health Organisation, 2003). South Africa has adopted these recommendations.

Babies should be given only, where possible, breast milk from birth until the age of six months. Following the 6 month period, small amounts of food introduced into a baby’s diet, called complementary foods, should be safe, available, affordable, appropriate and culturally acceptable. Breastfeeding should continue while complementary foods are introduced, for up to two years of age and beyond.

The principle of responsive feeding, (i.e. when a child communicates feelings of hunger and satiety through verbal or non-verbal cues and the mother/caregiver responds appropriately) should guide the amount of complementary food that is offered. Since each child’s needs differ, each child consumes different quantities of breast milk and complementary foods, and each child grows differently, the amount of complementary foods should not be overly prescriptive.

The WHO and the Institute of Medicine (IOM) (IOM, Dietary Reference values 2006) recommend that an infant’s energy (which is provided by breast milk and complementary foods) should come from about 30 – 45% of total fat, 6 – 7% of protein with the remainder from carbohydrates. This is very much in line with the composition of breast milk at that age. It is also recommended that infant diets do not contain more than 15% of energy from protein, until more is known on the effect of protein on obesity later on in life (Michaelsen & Greer 2014). Major expert paediatric committees such as the The European Society for Paediatric Gastroenterology Hepatology and Nutrition (ESPGHAN), American Academy of Paediatrics (AAP) and Canadian Paediatric Society (CPG) support these guidelines, until more research becomes available on the matter.

High nutrient needs, due to babies’ rapid growth and development in the first two years of life, coupled with the relatively small amounts of complementary foods eaten in this period, means that the nutrient density in complementary foods must be very high. Gradually increase the amount of food, number of feeds and food variety as your child gets older.

Guidelines on suitable complementary foods                                   (Du Plessis, et al., 2013)

• Provide a variety of foods to ensure that nutrient needs are met. This includes vegetables, fruit, whole grains, meat and meat alternatives (meat, poultry, fish, eggs, legumes, nuts, seeds and nut butters) and dairy products (from the age of 12 month and in addition to, but not replacing breast milk).
• Foods from animals (meat, poultry, fish or egg) should be eaten daily, or as often as possible to meet protein and iron needs. In infants and young children, vegetarian diets cannot meet nutrient needs, unless nutrient supplements or fortified products are used.
• Dark green leafy vegetables and orange coloured vegetables and fruit rich in Vitamin A (e.g. sweet potato, carrot, pumpkin, broccoli and spinach, mango, peaches, apricot, paw-paw) should be eaten daily.
• Provide diets with an adequate fat content (from plant foods e.g. vegetable oils, avocado, nut butters and foods from animals, listed above, and also including breast milk).
• Use fortified complementary foods or vitamin-mineral supplements for infants, as needed or prescribed.

Low nutrient-dense liquids, such as tea and coffee, energy-dense sugar-sweetened drinks, an excessive intake of fruit juice, high-fat and salty snacks, and highly refined starchy carbohydrates worsen poor nutrient intake and displace healthy food in the diet, and are therefore not recommended for complementary feeding.

When considering nutrition guidelines and dietary advice, it is very important to differentiate between public health messages and those that are tailored to meet the specific needs of individual members of the public. Public health messages are intended for the general public, and can be communicated as “blanket” evidence-based messages based on proven public health problems in a population and based on the profile of the majority of the population. Messages to individual members of the public should be interpreted following a one-on-one consultation with a qualified healthcare worker, based on scientific reasoning and motivation for deviation from the public health message, if needed and appropriate.

Restrictive diets for infants should only be followed in specific medical conditions and under strict medical supervision.

Sources:

1. Du Plessis LM, Kruger S, Sweet L. Complementary feeding: a critical window of opportunity from six months onwards. South African Journal of Clinical Nutrition 2013;26(3)(Supplement):S129-S140 Available at http://sajcn.co.za/index.php/SAJCN/issue/view/67/showToc (Accessed 25 April 2015)
2. Pan American Health Organization PAHO/World Health Organization (2003) Guiding Principles for Complementary Feeding of the Breastfed Child. Available at http://whqlibdoc.who.int/paho/2003/a85622.pdf (Accessed 15 April 2015)
3. World Health Organization (2003) Global Strategy for Infant and Young Child Feeding. WHO: Geneva.
4. Institute of Medicine (IOM). Dietary Reference Intakes Essential Guide Nutrient Requirements. 2006.
5. Michaelsen KF, Greer FR. Protein needs early in life and long-term health. Am J Clin Nutr 2014 Jan, 99(suppl):718S-22S.
6. Agostoni C, Desci T, Fewtrell M et al. Medical position paper on complementary feeding: a commentary by ESPGHAN Committee on Nutrition. J Pediatr Gastroenterol Nutri, 2008; 46(1): 99-110.
7. Handbook of Paediatric Nutrition, 3^rd Edition, American Academy of Paediatrics, 2005.
8. Grueger B; Canadian Paediatric Society. Weaning from the breast. Paediatr Child Health 2013;18(4):210

For more information, contact the Association for Dietetics in South Africa +27 (0)82 376 4446