Make Eating Whole Foods a Way of Life

Chat 1 Comment October 9, 2019 nutritionadsa

Despite what we know about the impact of food choices on our health, overweight and obesity are still on the rise in South Africa, alongside a host of preventable diseases that can be attributed to unhealthy lifestyles. Thanks to our industrialised food system, and far greater, ultra-processed and fast food choices aimed at our ‘convenience’, we’ve got further away from eating the whole foods that are really good for us. This is the message that a coalition of health professional associations, including the Department of Health, is highlighting in October across both National Nutrition Week and National Obesity Week.

The 2019 theme, ‘Make eating whole foods a way of life’ aims to focus the country’s attention on the importance of consuming a mostly plant-based diet of mainly unprocessed and minimally processed foods. Whole grains, fresh vegetables and fruits, legumes, nuts and seeds are health-promoting foods that are nutrient-dense, high in fibre, and free from food additives, added sugar, fat and salt. Whole foods offer a wide range of choice and enable a family lifestyle centred around healthy eating choices, that for children, can help cement these healthy lifestyle habits for years to come.

Carol Browne of the Nutrition Society of South Africa (NSSA) points out that the risks of unhealthy diets and lifestyles start in childhood and build up over our lives. She says, “Approximately 13.3% of South African children under 5 years of age are overweight or obese; and according to the 2012 South African Health and Nutrition Examination Survey (SANHANES), 14.2% children aged 6 to 14 years are overweight or obese. The situation amongst adults is even worse, with the 2016 South Africa Demographic and Health Survey finding that 68% of women and 31% of men in South Africa are overweight or obese. Severe obesity which is life-threatening affects around 20% of women and 3% of men. Unhealthy diets and a lack of physical activity are contributing to a considerable burden of disease in our country.”

These concerns are shared by the Heart and Stroke Foundation South Africa (HSFSA) which reports that every day 225 South Africans die of cardiovascular disease (CVD). Only a small proportion of the deaths are age-related. HSFSA’s CEO, Professor Pamela Naidoo says, “South Africa has one of the highest rates of overweight and obesity in the world, a major contributor to diabetes which in turn is a risk factor for CVD. We have to understand the link between making poor food choices on a daily basis, being at an unhealthy weight and the risks of disease and early death”. Bianca Tromp, registered dietitian at the HSFSA states: “Many South Africans don’t think twice about consuming large amounts of sugary drinks, salted snacks and ultra-processed fast food meals. This constitutes a daily diet that while overly dense in energy is actually dangerously nutrient-deficient.”

President of ADSA (Association for Dietetics in South Africa), Dr Christine Taljaard-Krugell points out that prevention of overweight and obesity in South Africa is urgent and requires multi-disciplinary collaboration. She says: “As national government departments, industries, academia, non-governmental organisations, health professionals, communities, households and individuals we have to urgently, actively and collectively turn towards the actions that are needed in order to address obesity, to ensure better health for all South Africans. Many of these actions can be linked to what we do – physical activity – and what we eat. As this week’s message focuses on the consumption of whole foods, it is important that each and every role-player, from government level to the individual level, re-think and creatively contribute to enable households to truly make eating whole foods a way of life.”

The campaign is also supported by MaTCH, the Maternal, Adolescent and Child Health Institute, an indigenous non-profit organisation providing a broad range of HIV and TB-focused assistance. Lenore Spies, the technical advisor of MaTCH says: “Limiting the intake of ultra-processed foods and rather eating mainly whole foods plays an important role in a healthy pregnancy as well as ensuring good nutrition for children, families and those whose immune functioning may be compromised. A diet based on a variety of whole foods; which are foods in, or close to, their natural state, provides us with a broad spectrum of nutrients we need to safeguard our health.”

Another important aspect of healthy eating is getting into the habit of reading the ingredient lists on the labels of the prepared food and drinks that you buy. An ultra-processed food or drink is one that usually has five or more ingredients listed on the label, and typically a number of these are not recognisable as foods you would use in home cooking. Rebone Ntsie, Director of Nutrition at the National Department of Health says, “Ultra-processed foods typically contain a wide range of food additives such as stabilisers, emulsifiers, preservatives, flavourings and colourings. These are the opposite of whole foods, which are unprocessed like fresh vegetables or minimally processed such as brown rice. We should make our drink of choice clean water instead of sugary drinks. In addition, we should plan and prepare more home cooked suppers so we have extra for our lunches and snacks the next day.”

Strategies to make eating whole foods a way of life include:

• Enjoy a variety of unprocessed and minimally processed food choices – Make sure that the vegetables, fruit, whole grains and legumes make up around 80 percent of your daily food intake. Make at least one day a week all meat-free with plant-based meals.
• Eat plenty of vegetables and fruit every day – Eating a variety of vegetables and fruit every day can help prevent chronic diseases, including heart disease, high blood pressure, strokes, some types of cancer, aging related eye diseases and type-2 diabetes. These foods also contribute to a strong immune system.
• Eat dry beans, peas, lentils and soya regularly – Naturally high in plant proteins, micronutrients and dietary fibre, soya and legumes such as beans, split peas and lentils make excellent substitutes for meat or can stretch a meat dish further. They can also be used to make soups, salads and side dishes.
• Plan and prepare healthy home meals rather than buying ready-to-eat meals and snacks or eating out frequently – Eating healthy home-cooked meals ensures that you are in control of the ingredients that go into your family’s meals. It helps save money spent on ultra-processed and fast foods.
• Always check food and beverage labels to read what is in your food and drink – Knowing how to read labels is very important in making the healthier choice when choosing foods. Product ingredients are listed by quantity, from the highest to lowest amount, so watch out for foods that have sugar, salt or fats listed in the first three ingredients.

By focusing on whole foods as a way of life, we can ensure that our families are eating the vegetables and fruits, legumes, seeds, nuts and whole grains that are essential to build and sustain healthy bodies.

National Nutrition Week and National Obesity Week Partners are:
• National and Provincial Departments of Health http://www.health.gov.za
• Department of Basic Education (DBE)www.education.gov.za
• SA Military Health Services (SAMHS)
• Maternal, Adolescent and Child Health (MaTCH) http://www.match.org.za
• The Association for Dietetics in South Africa (ADSA) http://www.adsa.org.za
• The Cancer Association of South Africa (CANSA) http://www.cansa.org.za
• The Nutrition Society of South Africa (NSSA) http://www.nutritionsociety.co.za
• The Heart and Stroke Foundation SA (HSFSA) http://www.heartfoundation.co.za
• Consumer Education Project (CEP) of Milk South Africa http://www.rediscoverdairy.co.za
• Consumer Goods Council of South Africa (CGC-SA) http://www.cgcsa.co.za
• Humane Society International (HSI) http://www.hsi.org

For additional information on how to make eating whole foods a way of life, including tips and recipes, visit http://www.nutritionweek.co.za

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