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Dietitian Nkotozi-The Food President

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Dietitian Nkotozi-The Food President

Dietitian RD, LD. Be Informed, Be Educated, Be Entertained.

Health Coach
Quit sugar advocate
Personalised and Evidence-based nutrition care
Contact us for your Radio&TV presentations, Health talks, Health screening, Nutrition Counselling.

04/02/2026

All foods are inherently good.
It’s what has been done to the food that makes it bad.

~~Prof. Dr. Robert Lustig

Robert Lustig MD

03/02/2026

Cholesterol Is Not Your Enemy.

Without cholesterol, a man cannot impregnate a woman, and a woman couldn’t carry a baby.
Cholesterol is essential for life.
About 80% of the cholesterol in your body is made by your liver. Only about 20% comes from food. So clearly, your body needs it.

The real problem is not high cholesterol. It’s when cholesterol becomes damaged by factors like Insulin resistance, Smoking, Lack of exercise, Too much processed foods & saturated fat.
When cholesterol is damaged, it can block arteries and cause disease.

Instead of fearing cholesterol and trying to reduce your cholesterol levels, focus on protecting it by
✔️ Eating whole foods
✔️ Staying active
✔️ Controlling blood sugar
✔️ Avoid smoking

An interesting fact is that some studies have found that older adults with higher cholesterol tend to live longer.

Cholesterol is not a “demon.” Poor lifestyle habits are.
Choose health. Protect your body. ❤️

02/02/2026

Overeating and avoiding exercise is not always about laziness. Sometimes, it starts inside your body.

When your body’s satiety hormone (leptin) is not working well, your brain doesn’t get the right signal, so the brain sees that as state of starvation.

This slows down your metabolism and makes you feel tired, weak, and unmotivated to exercise.
As a result:
📍You feel more hungry
📍You eat more
📍You burn less energy
📍You gain weight

Your body is trying to “save energy,” even when you already have enough.

This is why someone who is obese and someone who is truly starving can feel the same way. They get tired easily, and when food is available, they may eat a lot.

Eat well. Move daily. Sleep enough. Take care of your hormones.

01/02/2026

Your HEART might be in danger

29/01/2026

ONE BOTTLE EVERY DAY, A BIG RISK TOMORROW.

Your child takes a bottle of drink and a biscuit to school every day. This habit starts as early as preschool and continues throughout the child’s school life. So imagine the number of bottles of sugar-sweetened beverages (SSBs) your child would have consumed throughout this period.

Research shows that frequent intake of sugary drinks increases the risk of obesity, diabetes, poor concentration, and other chronic diseases.

Excess sugar affects your child’s focus, learning ability, and long-term health.
Is your child safe??

28/01/2026

There are different components of brain health, however, food has always remained an important determinant of brain health across the life course from the womb to old age.
This is why it's crucial to avoid foods that have the potential to damage your brain.

25/01/2026

Cardiovascular diseases are the leading cause of death globally with approximately 17.9-19.8 million deaths recorded annually.
The good news is your risk of cardiovascular diseases can be reduced by 80% through diet and lifestyle modifications.
Your quality of life will be affected if your heart is not supported with appropriate diet and lifestyle modifications.
These are the BEST and WORST FOODS for your heart.

22/01/2026

JUST DON’T HAVE BELLY FAT
Belly fat is not a sign of money but disease.

Having excess belly fat is linked to higher risk of heart disease.

This is possibly why you keep accumulating belly fat
Too much stress
High intake of sugar (drinks, juices, snacks, other foods)

Solution….
Manage stress and limit the intake of sugary foods

21/01/2026

YOU MAY BE HARMING YOUR CHILDREN OUT OF LOVE!
Always giving children foods they request is a way of harming your children unintentionally and is not in the child’s best nutritional interest.

Your child knows nothing about food and nutrition except taste. So the child is likely to choose sugary foods or fried foods for the taste of it and not for the health benefits.

Children’s eating habits form early and often persist into adulthood, affecting obesity, diabetes and overall health. Schools, family, peers and the broader environment are factors that can influence your child's eating habit.

So instead of asking your child what he/she will eat, have a healthy family eating plan.
This will help meet the child’s nutritional needs and also promote positive eating habits as a child and all the way into adulthood.

Giving children everything they ask for may feel loving, but it trains their body for disease. Healthy eating is a lifestyle and a family culture not a single ‘superfood’.
Children don’t choose healthy food, they learn it.

19/01/2026

It’s not compulsory or scientifically binding to eat 3 times daily. Eating once or twice a day is not a bad habit for a healthy person.

The most important thing is to choose healthier options and make sure your eating pattern/timing is regular.
Having less eating events in a day will be a great way to manage insulin release.
Excess insulin release is bad for your metabolic health .

16/01/2026

WHAT THEY DO TO FOOD IS THE OPPOSITE THING THEY DO TO YOUR HEALTH?

Some ingredients (sugar, maltodextrin) are primarily added to food to improve taste, texture, increase shelf life and increase profit margin NOT for any health benefit. These ingredients in excess, will spike your blood sugars and does not significantly add any nutritional values to your health.

So then it’s a genuine concern to say that, when you consume these ingredients in excess through ultra-processed foods, what they do the food is could possibly be the exact opposite thing they do to the human body.

Because,
• While they improve taste and texture, they worsen your metabolic health.
• While they preserve foods to increase shelf life, they expose your health to high risk of chronic conditions which could impact your longevity.
•While they are cheap and tasty, they will increase your expenses through repeated buying.

How frequent you consume these foods is a major concern.
Think about it.

15/01/2026

I bought a food item and saw NO SUGAR ADDED label boldly written on the pack. I checked the ingredients list and saw MALT EXTRACT in the list.

This label is misleading because Malt Extract is just another name for sugar.

According to the Added Sugar Repository (ASR), there are over 250 names of sugar used in food products. ASR is an institution established to serve as a public reference for the different names of added sugar used in the U.S food industry.

Some of the names on the list published by ASR includes Corn syrup, Date syrup, Fruit juice concentrate, Brown Sugar, Glucose, Golden sugar, Golden syrup, Granulated sugar, High fructose corn syrup, Honey, maltodextrin, Malt Extract, Malt Syrup, Molasses, Organic Brown sugar, Organic date sugar etc.

These are names used sometimes to mislead consumers into thinking the product contain no sugar or low sugar. These are mostly listed under ingredients and not nutritional facts and so sometimes the quantity used doesn't even appear.

These names might look different, natural or organic but the fact is that they are not. They are biochemically similar and metabolically the same to the table sugar you know.

This is a concern because some even have higher fructose content and higher glycemic index than the table sugar, and so consuming any of them in excess can lead to inflammation, insulin resistance, diabetes, dementia, obesity and many other metabolic conditions .

So learn to read food labels and limit the consumption of food products that contain added sugars in any form for better health.
What looks or sounds healthy is not always healthy.
There are a lot you don't know about highly processed foods. If you have any idea, kindly leave it in the comment section.

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