Mbali Mapholi Inc. - Registered Dietitians

14/10/2025

Have you heard any of these? Eat are your thought.

13/10/2025

Have you ever wondered why low-fat and fat-fee milk tastes sweeter than full-cream milk?
is there added sugar in these milks? No, there is no added sugar in low-fat or fat-free milk 🥛

08/10/2025

A smoothie that can keep you fill & you will enjoy 💚 Add tea to it for that refreshing take 🤌🏽

07/10/2025

I’ve challenged popular beliefs, questioned trends, and stood by the science & simple (no frills) nutrition even when it wasn’t popular. 💚

29/09/2025

💓 World Heart Day reminder!💓

If I were to read you a page from my book, Inkonjane Nutrition Guide to Heart Health*, here are 3 myths about heart health nutrition I’d bust right away:

1️⃣ Himalayan salt is not better than table salt — your body treats them the same.
2️⃣ You don’t need to eat bland food for good heart health — flavour can come from herbs, spices.
3️⃣ Eating for a healthy heart doesn’t need to be expensive or westernised with the foods and drinks we already have, we can do it.

Here are more easy heart-smart tips you can start today:

🫀 Add at least one fruit or veg to every meal
🫀 Use herbs and spices instead of too much salt
🫀 Take a 10–15 minute walk after meals
🫀 Choose brown bread or whole grains for more fibre
🫀 Spread margarine instead of butter for a healthier fat choice
🫀 swap high sugary drinks for low sugar drinks e.g., mocktails & ice teas you can make at home.

✨ This year’s World Heart Day theme is
“Don’t Miss a Beat.”
Heart health is not only for the elderly — it starts NOW, and every small habit counts.

26/09/2025

It's Friday and I've made you a cocktail 😉

GInger kiss 🍸
What you need:
2 Laager Rooibos Ginger & Citrus teabags Laager Rooibos
250 ml boiling water
2 tsp honey
1–2 shots whiskey (e.g., Jameson whiskey) or skip thos part and make it a mocktail 😉🍊
Ice cubes
1 orange or lemon slice (garnish

How to:
- Brew tea for 2 mins, remove teabags, and sweeten with honey.
- Dip the rim of the clean glass in white sugar
- In a that glass, add ice and whiskey.
- Top up with cooled rooibos tea.
Garnish with a citrus slice.
A refreshing rooibos twist on a whiskey classic!

10/10 , try it this weekend and let me know. In my book Chapter 15 is about alcohol. Recommended intake is 1 unit for women and 2 units for me a day e.g. a shot = 1 unit, 1 glass of wine = 1 unit , 1 beer = 1 unit.

25/09/2025

Do you know what I really do as a dietitian
If you do leave a ❤️ and If you don't leave a 👍🏽

Let's see who amongst all 16k+ of us here even know what I do 😁💚

23/09/2025

Part 1: At the core of Inkonjane (the swallow) lies community.💚

I'm grateful to everyone who brought their love, warmth, and vibrant energy to the launch.

3 key words that embody the book: Grounded | Community/Family | Nourishment

15/09/2025

Where everything started to make more sense as I was getting comfortable about sharing bodly what I stood for as a dietitian.

Hello...My name is Mbali Mapholi. I am a registered dietitian and I eat Pap.

🍏Let us settle this once and for all ... My view on "Pap" .
🌽There is a lot being said about "Pap" which for the purpose of this post means all the maize meal variations e.g. soft/crumbled/stiff porridge .
🌽 Popular staple in most African countries including SA 🇿🇦
🌽Maize meal was not originally our staple, but now that we are here & it has become an affordable staple for most households - education is needed on how to pair pap well “variety of foods” & re-education about other grains (e.g. amabele)
🌽" Pap"/maize meal has nutrients - it's fortified with vitamins and minerals to restore nutrients lost through milling .
🌽 it has no much fibre since it's lost & not restored during milling. Good news is! If it is paired well with vegetables e.g.spinach and isishebo (protein) to make a meal and is not the only food item eaten for the day
🌽 "Pap" is not the reason people gain weight. One of the risk factors for obesity is poor diet which does not translate to "Pap" but all the foods we eat and drink
🌽Diabetics can eat "Pap" so long as they follow quantity guidelines provided by their dietitian
Tips to pair "Pap" for balanced eating ✔ fist size pap(crumbled or stiff) + Chicke feet + Cabbage + Carrots ✔ Bowl of Pap (crumbled or stiff) + amasi ✔ Fist size Pap (crumbled or stiff) + Tinned fish curry + spinach + coleslaw ✔ Bowl of maize meal porridge + 1 Tablespoon peanut butter + a fruit on side .
Pro advice:
🍏 Focus on quantity and quality: Not mountain of "Pap" in your plate and paired it with other food groups to complete your meal
🍏High quantity of pap fails us - Aim for right quantity
🍏 "Pap" is not for the poor but a staple food for most African natives (Rich or poor)
🍏 Eat a Variety of meals - in households we should alternate all our favorite starchy foods e.g. , "Pap", soghurm, rice , Samp, millet, etc.
🍏 I am for balanced eating & one should not be forced to not eat their type of food in pursuit of health .

Side note : my granny and I would spend the whole day under the tree making our own maize meal by grinding dried mealies with a stone during holidays -------------------