Lesego Mabe Registered Dietitian

23/08/2022

What does eating "fun foods" in "moderation" actually mean?

We say this a lot, but I get asked often what that actually means - can you eat a piece of chocolate every day? once a week? or every couple of months?

As long as you're not having too much "fun foods" on a daily basis, then you are good!

Pro tip: enjoy "fun foods" in small portions - this allows you more space to enjoy more of them without overeating. Sticking to the recommended serving size, or even have a little less than the serving size, is a great way to eat in moderation.

Have you found this post helpful? Let me know in the comments below?

Leave an emoji of your favourite "fun food" in the comments! Mine is 🍬

11/08/2022

Here are 3 ways to help you gain weight!

I've seen a lot of harmful advice on the internet about weight gain: the main one is eating ultra-processed energy-dense foods every day 😳. Although, these are okay to enjoy once in a while, eating ultra-processed fast food every day, will increase your risk of cardiovascular disease, diabetes, and hypertension. They typically increase your visceral fat (fat around your organs) instead of your muscle mass, which is not an unfavourable composition (increases your risk of chronic diseases). There are healthy energy-dense foods available that you can use to build the foundation of a healthy diet while still gaining some good weight.

Gaining healthy weight = gaining more muscle than fat.

Let me know if you find this helpful in the comments!

What kind of advice have you seen/been given about weight gain before?

02/08/2022

Here's something for all the Nando's lovers!

Nando's overall is a great takeaway option because a lot of them have veggies and all of their chicken is grilled.

Top tip: you can ordering a side salad for only R30 to reach your veggie goals for that meal if your meal doesn't have enough veggies.

Let me know if you've found this helpful. What's your favourite meal from Nando's?

26/07/2022

Here's another one for all of the KFC lovers!

I know that practically, people usually get box meals because they're great value for money. Here's a little cheat sheet with all the nutritional info you need to know.

I would recommend that you enjoy any fast food take away meals only occasionally because they're so high in sodium and saturated fats, which can increase your risk for hypertension and heart disease. My favourite one here is the. Zinger Nugget box because it had lower energy, sodium (although still very high) and second lowest in saturated fat.

Your recommended maximum daily intake of saturated fats is 20-30g (or only 5-6% of your total energy intake). Maximum sodium intake is recommended at 1000-2300mg daily.

My top tips would be to drink with water instead of a soft drink, and always stay in tune with your hunger/satiety cues.

Let me know in the comments which box meal is your favourite.

22/07/2022

Not all water is created equally.

Prioritise drinking still unflavoured water regularly and enjoy flavoured water occasionally.

✨ Pro tip ✨ add some fresh fruit to your water (eg. lemon) if you prefer flavoured water regularly.

Double tap if you found this post helpful.

What is your favourite kind of water? Let me know in the comments

💦

21/07/2022

I've noticed that canola oil seems to be getting a lot of bad rep on instagram lately and I honestly hate to see it, because the claims could not be further from the truth.

What's worse is "wellness influencers" are telling people to replace canola oil with coconut oil which has been scientifically proven to be terrible for your heart. One of the claims are that canola oil is pro-inflammatory, but it is actually the opposite. It contains omega 3 fatty acids, which are anti-inflammatory.

There is a ton of evidence that shows canola oil's health benefits and here are some of them.

Double tap if you found this post helpful and let me know in the comments what your perception of these oils was.

MUFA = mono-unsaturated fats (heart-healthy ❤️‍🩹)
PUFA = poly-unsaturated fats (heart-healthy ❤️‍🩹; also contains omega-3)

20/07/2022

Here's 4 mindset shifts that will improve your relationship with food.

A good relationship with food is fundamental to a sustainable healthy eating lifestyle. It's really important that if you are struggling with this, you work on it before anything else.

If you are struggling with this, DM me the word "RELATIONSHIP" and we can work on improving your relationship with food.

Double tap if you found this helpful, and share with a friend who might be struggling with their relationship with food.

15/07/2022

Fruits don't make you fat and taking a multi-vitamin every day does not make you healthier than someone who eats 2 fruit and 3 vegetables servings every day (recommendation).

There are sooo many benefits to fruits and vegetables, I don't even have enough characters to explain it all. Trust me on this one - if you have enough fruits, vegetables, (and wholegrains) you will meet all of your micronutrient requirements and get even more than what you bargained for.

If you know you're not having enough fruits and vegetables a day, work on improving that instead of taking a multivitamin - it will be worth it in the long run. Supplements should only be taken when medically indicated by your doctor or dietitian, usually in the cases of deficiencies or other medical conditions.

If you're not sure how you can increase your fruit and vegetable intake, DM me "FRUIT" and we can work together to fix this!

PS: having both won't multi-vitamin and enough fruit will not boost your vitamin intake - your body takes out what it does not need/use through urine.

14/07/2022

This one is for all of the KFC-lovers!

This part weekend I travelled to Lesotho with my friends and there were only about 2 familiar take-away options and one of them was KFC. Yes, we basically had KFC all weekend. 😂 This got me thinking: what is the "best" option to have at KFC?

Here's a little cheat sheet for your next KFC run.

My rule of thumb: the smallest burger has the least energy, "bad" fats, and sodium so that would be the best option to go for (so it's a little easier on your heart). But the smaller options don't necessarily keep you full, so I think the Colonel burger is a great middle ground. Try not go for double anything.

The overall best option would be the Twister, and second to that the Crunch Burger - filling and go a little easier on your heart.

The streetwise options are all pretty similar regardless of the side that you choose - so choose the one you enjoy the most.

Choose the side you enjoy the most - just be mindful of the additional energy, fats and sodium it adds to your meal. Try to stick to the one.

Should I analyse the Box meals next? Let me know in the comments!
Which is your favourite KFC meal?

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07/07/2022

Choosing to the perfect fat spread can be confusing. Some brands use buzz words to make you believe their product is healthier but that might not be the case. You'll want to save this one for your next shopping trip!

Butter is made from cream. Plant butter mainly main from coconut oil blended with avo and olive oil. Margarine is made from a mix of plant oils (canola, sunflower, linseed).

Plant butter is a good substitute for vegan baking but vegans generally wouldn’t need a vegan-based margarine because both aren’t made from dairy and both have a similar nutritional profile (so its not really superior either).

I honestly am not a fan of the coconut oil in the plant butter but it has a lot less saturated and trans fat than regular butter so it could be a better alternative based on that when you’re baking.

Overall, the soft tub margarine is a clear winner for daily use (like spreading on your bread or crackers) because it has muuuuch lower saturated fats than the rest and much higher PUFA, which means higher omega 3 content (which we love to see!). It's also free from trans fats, unlike butter.

Sat fat = saturated fat. NOT heart-healthy 💔
Trans fat = trans fatty acids. NOT heart-healthy 💔
MUFA = Monounsaturated fatty acids. Heart healthy ❤️‍🩹
PUFA = Polyunsaturated fatty acids. Healthy healthy ❤️‍🩹 and contains omega 3 which is anti-inflammatory 🧯

Pro-tip for choosing the right spread: look for the heart and stroke foundation logo on the packaging ❤️

Which fat spread do you use at home? Let me know in the comments!

05/07/2022

Pretty much everything you've read on google and a "wellness" influencer's page has been a lie.

1. Skipping meals actually lowers your basal metabolic rate (casually known as metabolism), which makes it super difficult to lose weight and super easy to gain even more back after an unhealthy crash diet. Your body adapts to not eating enough so it adjusts the BMR to use up less energy for chemical processes. You also lose muscle mass when not eating enough protein which lowers your BMR.

2. The type of snack matters more than the snack itself. Snacks keep your blood sugar constant which is important for your mental health and productivity and keep you feeling satisfied.

3. Adding plant foods to your diet has shown plenty of health benefits and i would definitely recommend it, but it is a big misconception that cutting out all animal products to have successful weight loss. vegan and vegetarian foods can also be high in fats and energy which will not really help you achieve your weight goals unless you add them mindfully. Remember the best weight loss diet for you, is the most sustainable one.

4. Pills and supplements might not be safe for you and your health. I do not recommend them.

5. There is not one specific food or pill that can adjust your metabolism. A pro tip: work on increasing your muscle mass to improve your BMR

6. Fasting lowers your BMR, energy levels, and makes your life difficult. See no. 1

7. Carbs give you energy, fibre, B vitamins, prebiotics and more! They do not make you gain weight. They are a cornerstone of good health and cutting them out of your diet is just not sustainable.

8. All foods fit. Traditional foods are a lot healthier than our typical "western diet". Trust me, you can eat pap without gaining a single kg. Cutting out cake for the rest of our lives is just not realistic. So find a way to eat them without bingeing and you'll live happily ever after :)

Which myth did you think was true? Let me know in the comments.

Email me to learn more: lesego@shanicohen.co.za

20/06/2022

This week is DIETITIAN'S week (yay!) and here are some of the many reasons you should choose to trust a Registered Dietitian over anybody else you know.

In South Africa, Dietitians must complete 4 years of undergraduate school, 1 year of community service at a public health institution and complete continuous professional development to stay on top of new nutrition scientific research (which is always evolving). Dieititians are the only professionals who are legally allowed and qualified to give you nutrition advice! This means that not even your favourite doctor (or allied professional), personal trainer, or even Google, is allowed (or qualified) to do this unless they are also registered as Dietitians with the Health Professions Council of SA.

In all settings, Dietitians work hard to come up with plans that are suitable for your life now and in the future - taking into consideration your medical and mental health history, preferences, religion and culture, food values, body composition, blood lab results, and socio-economic status. We do not make you work around your food, we make your food work around you.

If you are looking for a sustainable change in your eating lifestyle (for whichever health goal), you NEED to see a Dietitian.

DM or email me (lesego@shanicohen.co.za) to book a consultation

06/06/2022

Are you trying to lose weight but you have a super sweet tooth and just have to enjoy some dessert after every dinner? You'll love this! 😍

I like to refer to sugar as "empty calories". This means it carries significant amount of energy but carries no nutrients that are beneficial for our health. It is simply for enjoyment. When we are trying to lose, or maintain, weight (or even if we are diabetic) and we like to enjoy dessert treats more often than not, then it could be really helpful to consider versions of desserts that are low in calories and sugar.

Let me know which of these is your favourite ☺️

05/06/2022

Hi there! I'm Lesego, a Registered Dietitian based at the Manor Medical Centre in Sandton, Johannesburg. I am passionate about empowering my clients with evidence-based information about food, nutrition and health, and nurturing their relationships with food to achieve the best and most sustainable outcomes.

I am specially interested in seeing clients looking to manage their weight, improve their athletic performance, or embark on a plant-based eating journey.

Pop me a message to find out my rates and availability 🍇

05/06/2022

05/06/2022