Vegetarian Eating: Part 2

0 September 25, 2017

Following on from the blog published last week, here are some more key nutrients that must be noted when following a vegetarian diet: Iron This is an essential mineral for all body cells, even though it is needed only in small quantities. Iron is a component of hemoglobin (the oxygen carrying protein in red blood cells) and plays a major role in transporting oxygen in the body. Iron from animal products known as haem-iron is more easily absorbed than the iron found in plants such as spinach. Plant foods that contain iron, often contain compounds that reduce the absorption of Iron. It is important to get your iron levels tested and discuss supplementation with your dietician or doctor.  Tips to increase iron absorption:

  • Consume food high in Vitamin C (oranges, grapefruits, guavas, red, yellow and green peppers, tomatoes, broccoli, Brussel sprouts, papaws) with meals
  • Iron supplements may be taken with 500mg Vitamin C to help increase absorption
  • You can enhance the absorption of iron by soaking, sprouting, fermenting and co

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0 September 21, 2017

Are you meeting your nutrient requirements? A vegetarian diet can be truly healthy as many plant foods are low in saturated fat and high in phyto-nutrients vitamins, minerals and fiber. However this way of eating does require careful planning to ensure your diet is well balanced including the necessary nutrients your body needs. There are categories of vegetarians that you may fall into:

  • Lacto–ovo vegetarian: Lacto–ovo vegetarians don’t eat meat, fish or poultry, but do eat eggs and dairy products.
  • Lacto vegetarian: Lacto vegetarians don’t eat meat, fish, poultry or eggs, but do eat dairy products.
  • Ovo vegetarian: Ovo vegetarians don’t eat meat, fish, poultry or dairy, but do eat eggs
  • Pesci–vegetarian: Pesci–vegetarians eat fish, dairy, and eggs but don’t eat meat or poultry.
  • Vegan: Vegans avoid eating any animal products. They don’t eat any meat products, dairy, eggs, honey, or gelatin. Some vegans choose not to wear clothes

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0 September 20, 2017

During times of celebration the social, symbolic and pleasure values of food become more important. It is therefore key that you try to make the best choices available despite the changing circumstances, routines and environment. During Rosh Hashanah, you will be offered a wide variety of delicious foods and snacks, spend a large amount of time around the table and be encouraged to eat more food than usual. These three factors can contribute to overeating.  Be aware that why and when you are eating is just as important as what you choose to eat.     Moderation is key

  • Enjoy a small portion of the type of food you choose to eat.
  • Be selective, as you do not have to eat everything on offer.
  • Eat slowly to ensure maximum satisfaction from the food eaten.
  • Avoid going back for second helpings.
  • Limit alcohol consumption as far as possible.

At Rosh Hashanah, it is customary to eat sweet foods that symbolize the good things hoped for in the year to come.  Once again be selective in your food choices. Enjoy the apple and honey, however limit challah to ½ slice. Avoid the potato/rice/potato/butternut and potato

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0 September 12, 2017

Some of us often experience times of food cravings and over-indulging. These feelings or actual behaviors may be associated with a real physiological desire for something sweet or salty, or it can be driven by an emotion such as a feeling of sadness, anxiety, boredom, aggravation, frustration or tiredness. Skipping meals throughout the day and then seeking a “pick me up” during the mid -afternoon also leads to inappropriate snacking. Often the types of foods typically chosen are “convenient”, with a high fat and sugar content and these foods lack sufficient amounts of nutrients to sustain good health. A fruit however is convenient but yet hardly chosen to over-indulge on. Within a short space of time one may consume large amounts of food in an almost “out of control” manner. Food is often used as a “reward” as some believe that at the end of a stressful day we deserve something “nice”. My question to you is though: Is the over-indulging actually changing your feelings or circumstance? After your indulgence, do you feel any less bored, frustrated, stressed, aggravated, or sad? Do you feel any less lonely? During the

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0 September 6, 2017

How much calcium is needed daily? Calcium is the most abundant and dominant mineral in the body. It is vital for bone health as it assists adequate bone deposition and thus prevents osteoporosis. It also helps with nerve transmission and muscle contraction. Current calcium recommendations for healthy individuals are 1000mg/day for both men and women between the ages of 19 – 50 years. This recommendation increases to 1200mg/ day for women over 50 years and men over 70 years. Most South African’s only manage to consume 500 – 600mg/ day meaning that we are falling short of our recommended daily intake for calcium. Is supplementation required? In light of conflicting evidence casting doubt on high dose calcium supplementation (>1000mg/ day) due to its suggested association with cardiovascular disease, consuming calcium-rich foods are recommended to meet your calcium requirements. Only when you are unable to get sufficient calcium from your diet, under teh supervision of a Registered Dietitian, should you consider to supplement to make up the difference. Milk and dairy products are a con

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0 June 29, 2017

There are a wide range of foods designed for infants between the ages of 6 and 12 months old on the shelf today. In a time pressured world, where Moms are running a household, managing a career and raising young children, these products become very attractive as convenient feeding solutions. But are they suitable alternatives to the foods they aim to be a substitute to?   Let’s take a look at some of the infant food pouches*… *Note that the products have been reviewed based on the nutritional information provided on their labels at the time of review. The products should not be compared against one another as one is a vegetable puree, the other a fruit puree and the third a mixed meal puree. Product images have been sourced online.  

These products come in a variety of different flavours and include fruit and vegetable purees. They are marketed to be convenient on-the-go forms of the foods they contain. They contain purees of the ingredients listed on the ingredients list only. They are preservative, colourant and flavouring free and contain no added starches.

Rhodes Squish Infant Food Pouches

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0 June 20, 2017

It’s not always a topic we want to talk about but constipation can be debilitating and is a lot more common than you may think. What is the true definition of Constipation? It is having few bowel movements, trouble having a bowel movement (straining to go), hard or small stools, the sense that you weren’t able to empty your bowel completely, a swollen stomach or stomach pain. Below we outline 3 key ways to manage your constipation. Remember the 3 F’s: Fibre, Fluid and being Fit. Fibre Fiber exists in two different varieties — soluble and insoluble fiber. Soluble fiber attracts water and turns into a gel during digestion, while insoluble fiber does not dissolve in water. The combination of these fibres are essential to manage and prevent constipation. Sources of Fibre include: Fruits and Vegetables with the edible skin, Seeds and Nuts and Whole grain produce e.g. Brown Rice vs White Rice or Oats cereal vs Corn Flakes.

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0 June 14, 2017

Edamame, pronounced ed-uh-MAH-may, is the name for the fresh, young soybeans that are harvested just before the seeds harden. Edamame is popular in Chinese and Japanese cuisine. The popularity of edamame is growing worldwide. These immature green soybeans in their tough, hairy pods are nutritional gems that are as tasty and fun to eat as they are healthful. These bright pods are often steamed or boiled and served with a little salt.   Why are they Powerful Pods? The edamame is said to be the only vegetable to contain all nine amino acids. As such, the green wonder is a complete protein source like meat or eggs. While nutrition analyses vary, according to the United States Department of Agriculture (USDA), 1 cup of cooked edamame beans out of their shell provides approximately 786 kilojoules, 18.46 g of protein, and 13.81g of carbohydrates and 8.1 g of fibre.  They are also jam packed with vitamins and minerals. It’s an excellent source of thiamin, iron, magnesium, phosphorus, copper, vitamin K, folate, and manganese. “I can’t think of many foods that is low in kilojoules and also that high in

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0 June 5, 2017

Our Dietitians at Nutritional Solutions find great joy in changing the lives of others, for the better. Clients have often shown a keen interest in sharing their  journey in health so as to encourage and support those who may feel alone in their personal journey. We will be publishing a series of testimonials in the hopes of inspiring our readers. Enjoy! My health in general has been okay at best. I have been on chronic blood pressure medication for over 20 years, and my body weight has been on the high side, peaking at 102 kg in April 2014. In 2015, I had not been feeling too well, and after visiting a General Practitioner. I was told that I was Pre-diabetic, and had high cholesterol levels. I was advised by the doctor to visit a dietitian with the aim of reducing my weight and bringing my glucose and cholesterol levels back to normal. In my short-sightedness, I decided not to visit a dietician, but to try and address my health issues by myself. I cut down on some of my regular junk food and managed to lose around 4 kg over a 6 month period. However, I was not always disciplined and regaine

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0 May 25, 2017

Healthy eating starts way before the food is on your fork. Preparation plays a major role in helping us to eat healthier. Below are a few Dietitian approved ways to organise and plan your preparation to ensure better weight loss success and healthy eating habits:

  • Plan ahead and make a grocery list of foods you should buy. A list will help you avoid regular trips to the shops, unnecessary spending, impulse buying and food wastage.
  • Set a routine to do grocery shopping when you have more time i.e. on the weekends. This decreases your chances of leaving it to the last minute or having to eat takeaways because there is no food in the fridge. It can also make for a quieter and quicker shop if you can leave the kids at home with someone to look after them.
  • Make a grocery list according to some meals or recipes you want to make. That way you are able to buy exactly what you need and plan meals that suit that week’s schedule.
  • Buy the right type of food. Keep your kitchen stocked with these easy options to ensure you have healthy foods available. They are all non-perishable and can sta

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