What are the opening hours?

Monday 08:00 - 17:00 Tuesday 08:00 - 17:00 Wednesday 08:00 - 17:00 Thursday 08:00 - 17:00 Friday 08:00 - 14:00

Solandi van Zyl Registered Dietitian

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Solandi van Zyl Registered Dietitian

Clinical Dietitian based in Port Elizabeth. Your trusted expert in medical nutrition therapy, providing individualised care to all my patients.

I strive to meet your nutritional needs and always devoted to your journey!

11/08/2025

✨ S U G A R & B R E A K I E S ✨

Many breakfast foods, such as cereals, pastries, and sweetened yogurts, contain added sugars. Consuming high amounts of added sugars can be calorie-dense and nutrient-poor.

Some breakfast foods, like fruits and dairy products, contain natural sugars. These foods can be part of a healthy breakfast when consumed in moderation.

A balanced breakfast should include a mix of protein, healthy fats, and complex carbohydrates. This can help provide sustained energy and support overall health.

Healthier breakfast options that are low in added sugars:

🥣1. Oatmeal with fruit and nuts
🍳2. Scrambled eggs with vegetables
🫐3. Greek yogurt with berries and granola
🥑4. Avocado toast on whole-grain bread

Being mindful of sugar intake at breakfast can help support overall health and well-being. Reading labels and choosing whole, nutrient-dense foods can be a good starting point.

04/08/2025

🤱B R E A S T F E E D I N G 🤱

In celebration of World Breastfeeding week, let’s focus on nutritious snacks during breastfeeding.

A well-balanced diet is essential for breastfeeding mothers to support milk production and the overall health of both mom and baby.

Here are some key points to consider:

1. Stay hydrated: Drink plenty of water and limit caffeine intake.
2. Eat frequent, nutritious meals: Focus on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
3. Include lactogenic food: Foods that support milk production, such as oats, leafy greens, and nuts.
4. Calcium-rich foods: Support bone health with dairy, leafy greens, and fortified plant-based milk.
5. Protein-rich foods :Include lean meats, fish, eggs, beans, and lentils.
6. Limit processed foods: Opt for whole foods over processed and high-sugar foods.
7. Consider supplements: If necessary, consult your healthcare provider about supplements like omega-3 fatty acids, vitamin D, and probiotics.

Some specific foods that support breastfeeding include:

- Oatmeal
- Salmon
- Spinach
- Almonds
- Sweet potatoes
- Avocados
- Greek yogurt

Remember, a well-balanced diet and adequate hydration can help support a healthy milk supply and overall well-being for both mom and baby.

25/07/2025

✨ C O O K I N G M E T H O D S ✨

Cook smart when it comes to pushing protein in your meals. Protein dense meals can help you feel fuller for longer and support muscle mass.

I have added 4 simple ways to cook for higher protein meals.

22/07/2025

✨ I M P O R T A N C E O F I R O N ✨

Iron is an essential nutrient that plays a crucial role in many bodily functions.

Importance of Iron: Iron is a key component of hemoglobin, which carries oxygen from the lungs to the body's tissues.

Iron is necessary for the production of ATP, the energy currency of the body.

Iron is important for brain function and development, and iron deficiency has been linked to cognitive impairment and behavioral problems.

Iron is necessary for the proper functioning of the immune system, and iron deficiency can increase the risk of infections.

Getting Enough Iron
1. Iron-Rich Foods
Include iron-rich foods in your diet, such as red meat, poultry, fish, beans, lentils, and fortified cereals.

2. Vitamin C
Vitamin C can enhance iron absorption, so consume foods high in vitamin C (like citrus fruits or bell peppers) along with iron-rich foods.

3. Cooking in Cast Iron
Cooking in cast iron cookware can increase iron intake, especially if you cook acidic foods like tomatoes.

4. Supplements
If you're diagnosed with iron deficiency, your healthcare provider may recommend iron supplements.

By prioritizing iron intake, you can support overall health and well-being.

16/07/2025

✨ F R I D G E S T A P L E S ✨

👇Swipe to see my top 6 essential food items I always stock in my fridge.

What is your essential item you would add to the list?

11/07/2025

✨ W I N T E R W E L L N E S S ✨

Winter wellness is about taking care of your physical and mental health during the colder months.

By prioritizing winter wellness, you can stay healthy, happy, and resilient throughout the cold season.

Swipe to see my top 6 tips 👇

08/07/2025

✨ T H E F O O D M A T R I X ✨

The food matrix refers to the complex structure and composition of food, including the interactions between different nutrients, compounds, and physical components.

This matrix can affect how nutrients are absorbed, digested, and utilized by the body.

Components of the Food Matrix
1. Nutrients
Carbohydrates, proteins, fats, vitamins, and minerals.

2. Phytochemicals
Plant-based compounds with potential health benefits, such as antioxidants and polyphenols.

3. Fiber
Soluble and insoluble fiber can affect nutrient absorption and digestive health.

4. Water
Affects texture, satiety, and nutrient delivery.

5. Physical Structure
The physical structure of food, such as particle size and texture, can influence digestion and nutrient absorption.

Examples of Food Matrix Effects
1. Whole Fruits vs. Fruit Juice
The fiber and physical structure of whole fruits can slow down sugar absorption and provide more satiety compared to fruit juice.

2. Nuts and Seeds
The physical structure and fiber content of nuts and seeds can affect nutrient absorption and satiety.

3. Whole Grains vs. Refined Grains
The fiber and nutrient content of whole grains can provide more health benefits compared to refined grains.

Understanding the food matrix can help us make more informed choices about the foods we eat and how they may impact our health.

30/06/2025

Need inspiration for Meatless Monday? Why not try this bean casserole. Ingredients:

Oil for frying 2 onions 2 peppers
3 cloves of garlic
1 tablespoon cumin
1 tablespoon mixed herbs
6 baby marrows
1tin chickpeas
1tin kidney beans
2 tins diced tomato
250ml sour cream
Coriander for serving

Method:
1. Fry the onion, garlic and peppers in some oil.
2. Add the cumin and mixed herbs.
3. Add the beans and baby marrows and cook until the baby marrow is tender.
4. Add the tins of tomato and sour cream. Simmer until warm and everything has been cooked through.
5. Serve with your favourite grain and top with some fresh coriander.

25/06/2025

✨ F E R M E N T E D F O O D S ✨

Fermented foods offer numerous health benefits:

1. Improved Digestion
Fermented foods contain probiotics, which support gut health and can alleviate digestive issues.

2. Boosted Immune System
The probiotics and antioxidants in fermented foods can help support immune function.

3. Increased Nutrient Absorption
Fermentation can increase the bioavailability of nutrients in food.

4. Anti-Inflammatory Effects:
Some fermented foods contain compounds with anti-inflammatory properties.

Incorporating fermented foods into your diet can have numerous health benefits and add variety to your meals.

20/06/2025

Pantry staples are essential ingredients that can be stored for a long time and used to prepare a variety of dishes.

Veggies, wholehrains, canned foods or spices are some common pantry staples.

Having these pantry staples on hand can help you prepare a variety of meals and reduce food waste.

18/06/2025

✨ Midweek Mythbusting ✨

When it comes to your health and nutrition - trust a Dietitian to set the facts!

13/06/2025

Thank you so much SASOCP for hosting me as your speaker. As a Dietitian I am super passionate about my surgery and oncology patients. Thank you to our Pharmacists, you are our first line of treatment in health care!
💊🏥🩺🚑

Address

5 How Avenue, Central
Port Elizabeth
6001

Opening Hours

Monday	08:00 - 17:00
Tuesday	08:00 - 17:00
Wednesday	08:00 - 17:00
Thursday	08:00 - 17:00
Friday	08:00 - 14:00

Website

http://www.pedietitian.co.za/

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