Lize Esterhuysen - Registered Dietitian & IBCLC

06/03/2026

Kids lunchbox 🥳

A balanced lunchbox supports energy, concentration, and growth.

Pair protein (biltong, yogurt, peanut butter) with high fiber, low GI carbohydrates (Brown bread, oats, fruit, dates, pretzels) and a small Friday treat for balance and enjoyment.

05/03/2026

Individualised Menu without Consult:

Do you need a specific individualised menu to support your health, but don't have time or finances to see a dietitian during a consultation?

This option is for you!

After payment, you will receive an email with a list of questions to complete. When I receive your list, I will start calculating and send your individualised menu via email within two weeks. Easy Peasy!

Here is the link available on my website:
https://georgesportsdietitian.my.canva.site/lize-esterhuysen-registered-dietitian-ibclc

OR directly on Paystack:
https://paystack.com/buy/individualised-menu-without-consult-wvimej

05/03/2026

Lunchbox snack idea: Date Balls

Packed with simple, nourishing ingredients:
• 1/2 cup Oats – a great source of fibre for gut health and steady energy. Give or take 1 Tbsp oats depending on what nut butter you use.
• 75g blended Dates – naturally sweet and rich in potassium and antioxidants
• 30g Nut butter – provides healthy fats and protein to keep you fuller for longer
• Cocoa – contains antioxidants and adds a delicious chocolate flavour

A wholesome, no-added-sugar snack that’s perfect for kids’ and adults’ lunchboxes or a quick energy boost during the day.

Simple ingredients. Real food. Great taste.

04/03/2026

🌍 IBCLC Day 🌍

Today we celebrate around the world—Evidence-based breastfeeding care, compassionate support, and empowered parents.

Showing up in the hard moments, normalising breastfeeding, and protecting infant and maternal health every single day. 💛🤍

27/02/2026

🎉High Protein Flapjacks from Just Protein🥞

See the breakdown of ingredients, macronutrient content and price for 1 serving VS 1/2 serving 👏🏻

Quick, easy and very tasty!

Info includes all ingredients🎉🥳

26/02/2026

Something from the kitchen - Cooking something good today 🥞

Just Protein Flapjacks❤️

Truly amazingly tasty, perfect for a high protein, low fat meal option.

The serving size was too much for me, so I had these flapjacks over two meals. More on this with my next post.🎉

Have you tried these? Let me know what you think☺️

31/01/2026

What improves adolescent brain function? Longer breastfeeding, according to this 2025 longitudinal study. It found the longer babies breastfed, the greater the structural brain enhancements in adolescents that lead to better mental health, better executive functioning and better school performance. Free download here:
https://pubmed.ncbi.nlm.nih.gov/40382469/

30/01/2026

Monitoring your baby's wet nappies is a useful way to ensure they are staying hydrated and healthy. Adding around 75ml of water to a nappy can provide a reference for what a "very wet" nappy might look like, helping you gauge whether your baby is urinating enough and transferring milk well.

Alternatively, using nappies with wetness indicator lines can simplify this process, as these lines change colour when the nappy is wet, giving you a visual cue of its saturation level. It is important to observe the colour of your baby's urine as well; it should be light yellow to clear, indicating proper hydration.

If the urine is consistently dark yellow, or if your baby is not producing at least 6 wet nappies in 24 hrs, consider seeking support from a registered lactation consultant to observe a full feeding session, assess tongue function, and receive further breastfeeding support

26/01/2026

How to know if your baby is transferring enough milk while breastfeeding 👇🏻

24/12/2025

13/11/2025

😶‍🌫️🫩Feeling like your energy (and patience) are running on fumes? 😅 The end of the year can drain you — but your plate can help you bounce back, or at least help you to survive the next few weeks. Here’s how to eat for calm, focus, and steady energy through the chaos.🥳

🧠 3. Support your nervous system:
🥦Magnesium: leafy greens, pumpkin seeds, almonds, dark chocolate (70%+)
🥚B vitamins: eggs, dairy, chicken, tuna, wholegrains.
🍓Vitamin C: citrus, peppers, berries
🐟Omega-3s: tuna, salmon, walnuts, flaxseed for mood and focus

🥗 1. Keep blood sugar steady
😵‍💫Stress and fatigue worsen when blood sugar fluctuates.
🥙Eat regularly (3 balanced meals, snacks depending on your lifestyle/requirements).
🐟🍞🥑Include protein + fibre + healthy fat at each meal (e.g, eggs + toast + avo; chicken + brown rice + veg; tuna salad, wholewheat wrap).
🍿🍠Swap refined carbs for slow-releasing carbs like oats, sweet potato, brown rice, and wholegrain bread, popcorn.

♥️My go-to tips:♥️
🔪1. Cook in bulk. This saves time and energy and you know the family dinner of tomorrow is sorted!
🥘2. One-pot Casseroles. Throwing everything into one pot - easy - why not! You cover all food groups and limit clean-up afterward. Add Brown Rice, Stock, Protein and Veggies!
🍚3. Pre-cook wholegrains and store in the fridge. This saves time for 3-4 future meals. Made quinoa - great, you are sorted for tonight's chicken salad, tomorrow's beef sosaties and veg and you can use the rest with meatballs in 2 days time.
🐔4. Rotisserie Chicken - Use with veg and whole grains. Then, Chicken salad, whole-wheat wrap, and if there are still leftovers, a chicken mayo whole-wheat sandwich for the win!
🥚5. Eggs are wonderful! Use for breakfast, snack, lunch or dinner! Prepare a supper frittata with added vegetables in just a few minutes!

06/11/2025

Find the free recipe in the comments!!!

Let me know what you think and share a photo of your version!