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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 Dietitians based in Port Elizabeth/GQ. Your trusted experts in medical nutrition therapy, providing individualised care to all our patients.

We strive to meet your nutritional needs, always devoted to your journey!

26/02/2026

✨ R A M A D A N | B R E A K I E S ✨

During Ramadan, suhoor plays a big role in how you feel throughout the day.

Choosing low-GI foods help keep blood sugar steady, supports sustained energy, and keeps you fuller for longer while fasting.

👉 Think slow-releasing carbs + protein + healthy fats
👉 Fewer energy crashes, less fatigue, better focus

And even if you’re not fasting or participating in Ramadan, these low-GI breakfast ideas are still great everyday options for long-lasting energy, improved concentration, and better appetite control 💛

Simple swaps like oats, eggs, legumes, yoghurt, seeds and wholegrains can make a big difference 🌾🥑

A balanced breakfast (or suhoor) isn’t about eating more — it’s about eating smart.

Eid Mubarak to all our Ramadan followers✨

25/02/2026

✨ M E E T A N L É ✨

Anle joined the team at Solandi van Zyl Dietitians, where she brings compassion, clinical insight and a genuine love for helping people build healthier relationships with food.

Anlé graduated in 2022 from NMU, where she is currently completing her Master’s Degree.
She has a special interest in eating disorders, working with empathy, sensitivity and evidence-based care, allowing her to support individuals on their journey to recovery.

She is also a certified personal trainer, where following a holistic approach that considers both movement and nutrition in a balanced, sustainable way.

Anlé believes nutrition should support real life, not control it. Her approach is practical, realistic, and rooted in kindness — helping clients feel empowered, informed, and supported every step of the way.

Fun facts about Anlé:
💍She recently got married to her bestie
☕️She is an early riser, loves her coffee and protein powder, however ice cream is her favorite scoop!
🏃‍♀️She is an active runner and gym-bunny.
👂She is a good listener, and with her warmth and calmness she creates the perfect environment.

Grateful to use her gifts and calling to serve others, Anlé strives to honour God through her work and the people she meets along the way.

We are proud to have you on board Anlé, thank you for being such a ray of sunshine to our team.

23/02/2026

💕 H E A R T H E A L T H Y S W A P S 💕

Since we’re still in the month of love, let’s talk about showing some love to your heart too 🫀

Many everyday foods contain hidden saturated fats, which when eaten too often can increase the risk of heart disease.
The good news? You don’t need to overhaul your entire diet. Small, realistic swaps (like choosing healthier fats and leaner protein options) can have a big impact over time.

Swipe through to see a few simple heart-healthy swaps you can start using today — no restriction, just smarter choices.

Because heart health is a lifelong love story.

12/02/2026

❤️ V - D A Y & T R E A T S ❤️

Valentine’s Day is about connection, joy, and yes… a little chocolate too. ❤️
You don’t have to skip your favourite treats - mindful portions can be just as satisfying.

All foods can fit into a balanced lifestyle when we pay attention to portions and enjoy them without guilt. Sometimes a small treat is all you need to feel satisfied.

Swipe to see some chocolate options under 100 kcal for those mindful treat moments. 🍫

04/02/2026

🎗️ World Cancer Day – 4 February 🎗️

Cancer touches so many lives, often in ways we cannot see.
As healthcare professionals, loved ones, and individuals, today reminds us of the importance of compassionate, patient-centred care.

Nutrition plays a vital supportive role during cancer treatment — helping patients maintain strength, manage side-effects, and improve quality of life when possible.

Today, we stand with every person affected by cancer.
You are not alone 🤍

04/12/2025

✨ Parkinson’s Awareness Day ✨

This past weekend I attended the Parkinson’s Awareness Day hosted at Sunnyside Mondia Health.

Thank you to the incredible Sunnyside team for hosting this event and for acknowleding the important role of nutrition in supporting our Parkinson Patients.

02/12/2025

✨ F E R T I L I T Y F O C U S ✨

Focus on a Mediterranean-Style Eating Pattern - one of the most evidence-based eating styles for fertility.

Daily Basics

✔ Plenty of fruits & vegetables (aim 5–7 servings/day, lots of colours)
✔ Whole grains (oats, brown rice, quinoa, whole-wheat bread)
✔ Healthy fats (avocado, nuts, seeds, olive oil)
✔ Lean proteins (fish, chicken, lean meat, legumes, tofu)
✔ Low-GI carbohydrates to stabilise blood sugar

For overall hormone balance
• Protein at every meal
• Healthy fats
• Reduce ultra-processed foods

27/11/2025

✨ C H O L E S T E R O L ✨

Lowering cholesterol levels can be achieved through a combination of dietary changes, lifestyle modifications, and, if necessary, medication.

Dietary Changes
1. Eat a Heart-Healthy Diet: Focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats.
2. Increase Soluble Fiber: Soluble fiber can help lower LDL (bad) cholesterol. Foods high in soluble fiber include oats, barley, nuts, seeds, and fruits like apples and berries.
3. Choose Healthy Fats: Avocados, nuts, and olive oil are rich in healthy fats that can help lower LDL cholesterol and increase HDL (good) cholesterol.
4. Limit Saturated and Trans Fats: Saturated and trans fats can raise LDL cholesterol. Limit your intake of red meat, full-fat dairy products, and processed snacks.

Lifestyle Modifications
1. Exercise Regularly: Regular physical activity can help raise HDL cholesterol and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity exercise per week.
2. Maintain a Healthy Weight: Excess weight can raise LDL cholesterol and lower HDL cholesterol.
3. Don't Smoke: Smoking can lower HDL cholesterol and damage.

21/11/2025

✨ L U N C H S O R T E D ✨

A healthy lunch is essential for maintaining energy levels, supporting focus and concentration, and promoting overall well-being. Here are some reasons why a healthy lunch is important:

1. Boosts Energy: A healthy lunch provides the necessary nutrients to maintain energy levels throughout the day.
2. Supports Productivity: Eating a balanced lunch can help improve focus, concentration, and productivity.
3. Promotes Weight Management: A healthy lunch can help with weight management by providing the necessary nutrients and fiber to keep you full until your next meal.
4. Reduces Stress: Eating a healthy lunch can help reduce stress and anxiety by providing the necessary nutrients and energy.
5. Supports Growth and Development: A healthy lunch provides the necessary nutrients for growth and development in children.
6. Improves Focus and Concentration: Eating a balanced lunch can help improve focus and concentration in children, leading to better academic performance.
7. Promotes Healthy Eating Habits: Encouraging healthy eating habits in children can help them develop a positive relationship with food and reduce the risk of chronic diseases.

14/11/2025

🌍 World Diabetes Day – 14 November

Theme 2025: “Access to Diabetes Care: Education to Protect Tomorrow” (continuing the multi-year focus on awareness, prevention, and equitable care)

🩸 Key Messages
• 1 in 10 adults live with diabetes — and nearly half don’t know they have it.
• Healthy lifestyle choices (balanced diet, regular movement, weight management) can prevent or delay Type 2 diabetes.
• Early detection and education save lives and prevent complications.

⬇️Click on the link below to do the risk assessment.
Reference : Risk Assessment from CDC

https://www.cdc.gov/prediabetes/risktest/index.html

07/11/2025

✨ S E T T H E F O U N D A T I O N ✨

Teaching kids about healthy eating is crucial for their growth, development, and long-term well-being.

Here are some tips to set the foundation for kids about healthy eating:

Lead by Example:

1. Eat a Variety of Foods: Show kids the importance of eating a balanced diet by including a variety of foods in your meals.
2. Make Mealtime Positive: Create a positive atmosphere during meals by turning off screens and engaging in conversations.

Introduce Healthy Foods

1. Start Early: Introduce healthy foods to kids at a young age to help them develop good eating habits.
2. Make it Fun: Make mealtime fun by using colorful plates, cutting food into shapes, and involving kids in meal planning and preparation.
3. Offer Choices: Allow kids to choose between two or three healthy options at mealtime to give them a sense of control.

Teach Healthy Eating Habits

1. Eat Regular Meals: Encourage kids to eat regular meals throughout the day to maintain energy levels and support growth.
2. Choose Whole Foods: Teach kids to choose whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
3. Limit Unhealthy Foods: Limit or avoid giving kids foods high in added sugars, salt, and unhealthy fats.

Involve Kids in the Process

1. Gardening: Plant a garden with kids to teach them about where food comes from and the importance of fresh produce.
2. Cooking: Involve kids in meal planning and preparation to teach them about different ingredients and cooking techniques.
3. Grocery Shopping: Take kids grocery shopping and teach them about different types of foods and how to make healthy choices.

By following these tips, you can help set the foundation for kids about healthy eating and give them the tools they need to make informed choices about their diet.

05/11/2025

✨ Q U I C K C O O K I N G ✨

Here are some cooking methods that can save time:

1. Stir-Frying: a fast and efficient way to cook ingredients over high heat, preserving their nutrients and flavor.
2. Grilling: a quick way to cook proteins and vegetables, adding a smoky flavor to your dishes.
3. One-Pot Meals: Cooking meals in one pot can save time on preparation and cleanup.
4. Pressure Cooking: This can significantly reduce cooking time for tougher cuts of meat and legumes.
5. Microwaving: a quick way to cook or reheat small portions of food.

Time-Saving Tips

1. Meal Prep: Preparing ingredients in advance can save time during cooking.
2. Batch Cooking: Cooking large batches of food can save time and provide leftovers for future meals.
3. Using Pre-Cut Ingredients: Using pre-cut ingredients, such as pre-chopped vegetables or pre-cooked meats, can save time on preparation.
4. Simple Recipes: Choosing simple recipes with fewer ingredients and steps can save time on cooking and cleanup.

Cooking Tools

1. An Instant Pot can be used for pressure cooking, slow cooking, and sautéing, making it a versatile time-saving tool.
2. A slow cooker can cook meals over a long period of time, allowing you to prepare meals in advance.
3. A food processor can chop, slice, and puree ingredients quickly, saving time on preparation.

By incorporating these cooking methods and tips, you can save time in the kitchen and still enjoy delicious meals.

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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