Solandi van Zyl Registered Dietitian

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!

✨ L U N C H S O R T E D ✨A healthy lunch is essential for maintaining energy levels, supporting focus and concentration...
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.

🌍 World Diabetes Day – 14 NovemberTheme 2025: “Access to Diabetes Care: Education to Protect Tomorrow” (continuing the m...
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

✨ 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 lo...
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.

✨ 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...
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.

✨ H I D D E N S A L T S ✨Hidden salts are sneaky sources of sodium in our diets, often found in processed and packaged ...
17/10/2025

✨ H I D D E N S A L T S ✨

Hidden salts are sneaky sources of sodium in our diets, often found in processed and packaged foods. Here are some common culprits:

Processed Foods

1. Canned Goods: Soups, beans, tomatoes, and vegetables often contain added salt.
2. Frozen Meals: Many frozen meals, like TV dinners and pizzas, are high in sodium.
3. Bread and Baked Goods: Some bread, pastries, and baked goods contain significant amounts of salt.
4. Condiments: Soy sauce, ketchup, and salad dressings can be high in sodium.

Restaurant and Takeout Foods

1. Fast Food: like burgers and fries, are high in salt.
2. Restaurant Meals: can be high in sodium due to added salt and sauces.

Tips to Reduce Hidden Salt Intake

1. Read Labels: Check the nutrition labels for sodium content.
2. Choose Low-Sodium Options: Opt for low-sodium versions of foods when available.
3. Cook from Scratch: Preparing meals from scratch can help control sodium intake.
4. Use Herbs and Spices: Instead of salt, use herbs and spices to add flavor to food.

By being mindful of hidden salts, you can reduce your overall sodium intake and promote better health.

🎀 B R E A S T C A N C E R 🎀October is Breast cancer awareness month Research suggests that certain foods and nutrients...
13/10/2025

🎀 B R E A S T C A N C E R 🎀

October is Breast cancer awareness month Research suggests that certain foods and nutrients can play a role in reducing the risk of breast cancer.

Foods to include:

Cruciferous Vegetables :Broccoli, cauliflower, and kale contain sulforaphane, which may help block cancer cell growth and support hormone balance.
- Berries and Citrus Fruits: High in antioxidants and vitamin C, which can help protect against cell damage and support immune function.
- Whole Grains: Brown rice, quinoa, and whole wheat provide fiber, vitamins, and minerals that support overall health and hormone balance.
- Legumes: Beans, lentils, and chickpeas are rich in fiber, protein, and phytoestrogens, which may help reduce breast cancer risk.
- Fatty Fish: Fatty fish like salmon and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties.
- Nuts and Seeds: Walnuts, almonds, flaxseeds, and chia seeds provide healthy fats, fiber, and antioxidants.
- Soy and Soy Products: Moderate soy intake, such as tofu and soy milk, may be protective against breast cancer.

Dietary Tips:

- Maintain a Healthy Weight: Excess body fat can increase estrogen levels, which may fuel some types of breast cancer.
- Stay Hydrated: Drink plenty of water and limit sugary drinks.
- Eat Regular, Balanced Meals: Include a variety of whole foods, lean proteins, and healthy fats in your diet.

✨🌎 World Mental Health Day 🌏✨Today focuses on promoting mental health awareness, reducing stigma, and encouraging people...
10/10/2025

✨🌎 World Mental Health Day 🌏✨

Today focuses on promoting mental health awareness, reducing stigma, and encouraging people to seek help when needed.

Mental health affects everyone, and awareness can help reduce stigma and promote support.

Strong support systems, including friends, family, and mental health professionals, are crucial for individuals struggling with mental health issues.

By talking openly about mental health,we can work towards reducing stigma and encouraging people to seek help.

Let’s work together to promote mental health awareness and support those in need.

Thank you Life Hunters Craig for inviting us to this special day! We are grateful to be an integral part of your team🙏

✨N U T R I T I O N W E E K ✨"Food for Health, Health for All" emphasizes the importance of nutrition in achieving overa...
10/10/2025

✨N U T R I T I O N W E E K ✨

"Food for Health, Health for All" emphasizes the importance of nutrition in achieving overall well-being and promoting health equity. This concept is especially relevant in today's world, where access to nutritious food and healthcare can be a challenge for many.

Key Aspects
1. Nutrition: Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Health Equity: Ensure everyone has access to healthy food, clean water, and quality healthcare.
3. Sustainability: Promote sustainable food systems that support local communities and the environment.

Benefits
1. Improved Health: A balanced diet can help prevent chronic diseases, boost energy, and support mental well-being.
2. Increased Productivity: Proper nutrition can enhance cognitive function, productivity, and overall quality of life.
3. Healthier Communities: By promoting health equity and access to nutritious food, we can build stronger, more resilient communities.

By embracing the concept of "Food for Health, Health for All," we can work towards creating a healthier, more equitable world for everyone.

✨ S C H O O L ‘ S O U T ✨Here are some practical, balanced tips to help you stay on track with your health while still ...
03/10/2025

✨ S C H O O L ‘ S O U T ✨

Here are some practical, balanced tips to help you stay on track with your health while still enjoying your holiday:

• Prioritize balance, not perfection – enjoy local foods but aim for moderation rather than restriction.
• Don’t skip veggies – try to include fruits and vegetables at least once or twice a day, even if meals are indulgent.
• Hydrate often – carry water with you to avoid mistaking thirst for hunger.
• Mindful treats – pick the treats you really want instead of snacking on everything available.
• Watch liquid calories – cocktails, juices, and sodas add up quickly; alternate with water or sparkling water.
• Walk whenever possible – explore new places on foot rather than relying only on transport
• Active choices – swim, hike, rent a bike, or join a fun local activity instead of just lounging.
• Quick hotel workouts – bodyweight moves (squats, push-ups, planks) take 10–15 minutes and need no equipment.
• Keep a sleep rhythm – even with late nights, aim for some consistency to avoid feeling drained.
• Plan for the return – stock your fridge with healthy basics before leaving so you can reset easily when home.

01/10/2025

Summer is calling with this probiotic-packed smoothie 🫐 Ingredients:1 cup kefir - sub with half a cup yoghurt and half a cup milk of your choice 1 cup frozen blueberries1 tsp chia seeds1 tsp peanut butter Method:Put all the ingredients in the blender. Blend together. Enjoy 🍹

✨ H E A L T H Y H E R I T A G E D A Y ✨A braai can absolutely be part of a healthy lifestyle — it’s all about balance,...
24/09/2025

✨ H E A L T H Y H E R I T A G E D A Y ✨

A braai can absolutely be part of a healthy lifestyle — it’s all about balance, smarter choices, and colorful sides.

🥩 Choose Leaner Proteins:

• Skinless chicken breasts or thighs
• Fish fillets or whole snoek wrapped in foil with lemon & herbs
• Ostrich, venison, or lean beef cuts
• Kebabs with cubes of meat + veggies (peppers, onion, mushrooms, baby marrow)
• Plant-based options: grilled halloumi, corn on the cob, or marinated tofu

🥗 Load Up on Veggies:

Braai sides don’t have to be heavy!
• Butternut or sweet potato wedges (foil or grill)
• Grilled aubergine, peppers, baby marrow, or mushrooms
• Fresh salads: couscous, bean, or green salads with light dressings
• Coleslaw with a yoghurt-based dressing instead of mayo

🍞 Smarter Carbs:

• Wholewheat rolls, wraps, or brown pap instead of white bread
• Corn on the cob with spices instead of butter
• Sweet potatoes as a filling, nutritious option

🥤 Drinks & Extras:

• Infused water with lemon, mint, or cucumber
• Limit sugary cooldrinks and alcohol — alternate with sparkling water
• Sauces & marinades: go for tomato-based, yoghurt dips, or homemade herb dressings instead of creamy or sugary options

🔥Tips for a Balanced Braai:

1. Portion first before going back for seconds.
2. Half your plate = veggies/salads.
3. Grill, don’t deep-fry.
4. End with fruit skewers or watermelon slices for a refreshing sweet.

✨ S K I N H E A L T H & N U T R I T I O N ✨Your skin is the largest organ in the body — and just like the rest of you...
22/09/2025

✨ S K I N H E A L T H & N U T R I T I O N ✨

Your skin is the largest organ in the body — and just like the rest of your body, it reflects what you eat. A balanced diet can help maintain skin that is clear, hydrated, and resilient.

🥑 Key Nutrients for Skin Health

1. Healthy Fats (Omega-3 & Omega-6)
• Sources: fatty fish (salmon, sardines), flaxseeds, chia seeds, walnuts, avocado, olive oil
• Benefits: Reduce inflammation, support skin barrier, keep skin supple.

2. Antioxidants (Vitamin C, E, Beta-carotene, Polyphenols)
• Sources: citrus fruits, berries, peppers, tomatoes, nuts, seeds, carrots, spinach, green tea
• Benefits: Protect against UV damage, support collagen formation, slow skin ageing.

3. Protein (Amino Acids)
• Sources: lean meat, poultry, fish, eggs, legumes, dairy
• Benefits: Needed for collagen and elastin production → firmness and healing.

4. Zinc & Selenium
• Sources: pumpkin seeds, shellfish, legumes, eggs, Brazil nuts
• Benefits: Wound healing, control of oil production, acne prevention.

5. Hydration
• Water-rich foods (cucumber, watermelon, citrus) and fluids
• Keeps skin plump, reduces dryness and fine lines.

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5 How Avenue, Central
Port Elizabeth
6001

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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

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