Monique the Dietitian

Monique the Dietitian Dr Monique Piderit is proudly a dietitian at Nutritional Solutions JHB South branch. Monique is a registered dietitian practicing in Bryanston.

Hey Facebook Friends 🍋 If you love food, nutrition, health, and a little behind-the-scenes in the life of dietitian jugg...
15/05/2025

Hey Facebook Friends 🍋

If you love food, nutrition, health, and a little behind-the-scenes in the life of dietitian juggling mommy-ing (and vice versa) come hang out with me on Instagram ❤️

I’m pouring my heart (and a few yummy recipes) into growing our Nutritional Solutions JHB South practice, and every follow, like, share, and comment means the world to me 🤗

Click here to follow 🔗 https://www.instagram.com/moniquecruz.dietitian

Thank you for supporting this little-big dream of mine.

Much love (and veggies 🥕)
Monique

PS: Would appreciate if you could give this a share on Facebook too 👍🏼

If you live in Joburg South, this one is for you ⤵️Wellness Warriors is here 💪🏼 a 12 week wellness challenge with Nutrit...
02/03/2024

If you live in Joburg South, this one is for you ⤵️

Wellness Warriors is here 💪🏼 a 12 week wellness challenge with Nutritional Solutions and AB Biokinetics

🗓 Starting Monday 11 March
📍 MediMix
🍉 Includes weekly group fitness classes, nutrition consultation (with meal plan), body composition analysis and follow ups
🍍 R4 400 for the full 12 week challenge

Sign up ↪ http://tinyurl.com/wellnesswarriorchallenge

📞 📧 For more info: 071 799 2400 / info@ab-biokinetics.co.za

02/03/2024

For the time-saving, nutrient-and-inspiration-packed Taste Explorers Cookbook, B-well collaborated with the amazing Monique the Dietitian.

As a mom of two boys, Monique was inspired by her children when compiling the recipes. “My hope is that this project can inspire, motivate and encourage parents to prepare balanced lunches, improving our children’s nutrition one meal at a time,” says Monique.

Have you downloaded your copy yet? Packed with over 25 recipes, it’s the essential guide to delicious, balanced meals for your kids – plus there’s a 2-week meal plan that plans it all out for you!

Download now:

Taste Explorers Cookbook https://bit.ly/47DFTgK
2-week Meal Plan https://bit.ly/3NUSdT5
Adorable alphabet starring the monster team https://bit.ly/3TOOPgh

If you have 50 shades of dark circles under your eyes, this is for you 😴A new study suggested that sleeping one extra ho...
03/01/2023

If you have 50 shades of dark circles under your eyes, this is for you 😴

A new study suggested that sleeping one extra hour each night led to participants eating 1130 fewer kilojoules each day - and without even trying.

FYI... this translates into 4 kg of weight loss over a year, so clearly a clinically important finding 😱

The same researchers did another study and found that people running on just four hours of sleep ate more the next day — to the tune of an extra 300 calories (about the same energy as a McDonald’s cheeseburger 🍔)

These studies are not the first to connect sleep with eating patterns. This is why at our practice we make sleep part of the weight loss conversation. It’s worth knowing that extra sleep isn’t just about having one or two less hours to snack on foods. Sleep plays a major role in appetite, feelings of fullness and hunger cues. Here’s how losing out on zzzzz’s affects our weight:

⬆️Increased levels of a hormone called ghrelin, nicknamed the “hunger hormone” because it increases food intake

⬇️ Decreased levels of leptin, which is a hunger-suppressing hormone.

🥱 Being tired decreases our motivation to be active and make good food choices.

Bottom line: If your weight loss efforts are not producing results, it may be time to examine your sleep habits. Though individual needs vary, most adults need around 7–9 hours of sleep per night. Work on being well rested to make good decisions in all aspects of your life, including what kinds of food you eat 🍐

31/12/2022

Are you on Instagram? 📱

I'd appreciate the help to get to 2022 followers to celebrate the end of a magical 2022 🥳

Please like, share and tag friends, family and loved ones 🙏🏼

https://www.instagram.com/moniquethedietitian/

This is my Joshua - the little boy who gave me the greatest title on earth - mama 💙 Joshi is now a strong-willed and adv...
24/12/2022

This is my Joshua - the little boy who gave me the greatest title on earth - mama 💙

Joshi is now a strong-willed and adventurous yet soft and lovable toddler. And when we entered the toddler years, I had no idea that my perfect easy-going baby would turn into an independent, defiant and challenging eater 😩

I had to remind myself that eating is actually a difficult behaviour if you think about all the senses, muscles and organs involved for co-ordinating this newfound skill. I had to expect that his growth would slow down dramatically. I had to appreciate that he was starting to eat in more varied environments - at granny’s, preschool, at the table with us. Lastly, I had to acknowledge that the interaction between him and I at mealtimes was super important, as was setting the scene and creating a happy eating space.

Even with my professional qualifications as a dietitian, I felt (and still feel) like feeding my toddler is overwhelming 🤯 This is why I developed Tiny Tummies - an online toddler nutrition course for mamas whose toddlers have progressed from baby food to table food. It is my sincere hope that this course will empower many a mama out there with the confidence needed to keep our toddlers' tiny tummies happy and healthy 🍏🥕🍭🥔🧀🍳🥩🍿🍫🥛🍌🫐

Click the link in my bio for more information on Tiny Tummies

Mom tip #28 😂 Don't you just have those days where you're stuck with meal ideas? I mean, there's only so many ways you ...
23/12/2022

Mom tip #28 😂

Don't you just have those days where you're stuck with meal ideas? I mean, there's only so many ways you can cook a chicken breast 😔

When you're stuck, where do you get your recipe inspo from? I love the simple, tasty, healthy and easy recipes from the . I also have a variety of recipe boards on Pinterest

⛱ 🌊 Sandy toes and a sun-kissed nose ⛱ 🌊 Swimming, sand castles, running around, and more swimming means little bodies b...
21/12/2022

⛱ 🌊 Sandy toes and a sun-kissed nose ⛱ 🌊

Swimming, sand castles, running around, and more swimming means little bodies build up big appetites at the beach 🏝 So mamas, we need snacks... and a lot of them! We need snacks that don’t need to be kept cool, aren't sticky or likely to melt, are easy to pack and easy to serve.

Here's what I'll by packing for my beach boys this summer holiday:
😎Pretzels
🍇Frozen fruit like grapes or mango slices
☀️Homemade snack mix: biltong, dried cranberries, pumpkin seeds
🌊Freeze dried fruit from WOOLWORTHS
⛱Fruit bars like the Oh My Goodness cashew and date bar from Checkers

And don't forget to keep your littlies hydrated. I like to semi-freeze their bottles to keep the water extra cool on long and hot days out in the sun 💦

What beach-friendly healthy snacks are your family's favourites?

If you could decrease your risk of dying from cancer by 13%, would you?Chances are you answered YES! The great news is t...
14/12/2022

If you could decrease your risk of dying from cancer by 13%, would you?

Chances are you answered YES! The great news is that there is a simple way to do so: just eat more fruit and vegetables 🥕🍐🍇🥦

According to the International Agency for Research on Cancer, as many as 1 in 10 cancers may be linked to eating too little fruit and veggies. There is good evidence to show that high fruit and veggie intake may help lower the risk of cancers of the mouth, pharynx, larynx, oesophagus, and stomach

This is because fruit and veggies are high in cancer protective nutrients like phytochemicals (e.g. carotenoids, phenolic compounds), vitamin C, vitamin E, minerals, fibre, and other bioactive compounds. Scientists think that it is a combination of these factors working synergistically in whole fruit and vegetables that helps to reduce cancer risk 🍍🍉🍠🍅

Keeping well hydrated and ensuring you get in enough vitamin D are two great things to work towards for better health. 💧...
13/12/2022

Keeping well hydrated and ensuring you get in enough vitamin D are two great things to work towards for better health.

💧💧💧 A good rule of thumb for hydration is to aim to drink 1 glass (250ml) of water for every 10 kg that you weigh.

☀️☀️☀️ To get the sunshine vitamin, expose your arms and/or legs to the sun for 15 minutes a day.

A lean and toned physique has become the embodiment of health and well-being. In the quest to gain muscle, is there real...
13/12/2022

A lean and toned physique has become the embodiment of health and well-being. In the quest to gain muscle, is there really a need extra protein in the diet?

Oh yes! When combined with resistance (weight) training, protein provides the building blocks for muscle building 💪🏼 Protein also helps with the repairing muscle damage from training 👟 and is needed to keep the immune system strong, which often takes a knock with hard training regimes 🤧

Each day, the average person needs 0.8 g of protein per kg body weight 🥩🍗🥚🥛 Now while this amount of protein may be appropriate for most, it is not enough if training hard and wanting to gain muscle. If you are an endurance athlete (like runners and cyclists) or strength athlete in initial stages of training, the International Society for Sports Nutrition suggests double this amount: 1.4 – 2.0g of protein per kg ⚽️🏋️‍♂️🎽

A good relationship with food 💞Kale does not have any magical superpowers, but neither should a slice of pizza (or three...
12/12/2022

A good relationship with food 💞

Kale does not have any magical superpowers, but neither should a slice of pizza (or three) be the villain 🍕
⁠⁠
A healthy perspective is a must: while some foods are better for our health and well-being compared to others, all foods can (and should) form part of a healthy and balanced diet 🤗 Keep it balanced by eating the foods that are good for us 80% of time, and allow yourself some treats 20% of the time.

Disclaimer: I think kale is soooo gross🤢🤮

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