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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Port Elizabeth
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!

16/09/2025

✨ V E G G I E S ✨

Your plate called - it wants more crunch, colour and life!

Strive for those 5 a day 🥒🥕🥦🥗🫑🫛🍅

Swipe to see practical tips on adding veggies to your meals.

09/09/2025

✨ 8 Y E A R S S T R O N G ✨

This month we celebrate 8 years of nourishing health, hope, and healing. 💚

From the very first consultation to every shared milestone, this journey has been about more than food – it’s been about the people.

Each story, every recovery, and all the small victories remind me why I started this career and private practice.

To my patients, colleagues, cheerleaders and followers – thank you for trusting, supporting, and growing with me. Thank you to my team - Anlé & Heidi!

Here’s to continuing the journey of empowering healthier lives, one plate at a time. 🥗🌱

P.S. My number 8 balloon never made it for the photo - it blew out of my car this morning. As I observed it floating in the sky, God reminded me about what my “8” actually means -an infinity sign (∞) a powerful symbol for this 8-year celebration — it shows growth, continuity, and limitless care.

🥳Here’s to the next chapter!

08/09/2025

✨ S A V I N G C A L O R I E S ✨

Saving calories can be achieved through a combination of dietary changes and lifestyle modifications.

1. Eat More Protein : Protein can help with satiety and boost metabolism.
2. Choose Whole Foods : Whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats tend to be lower in calories and higher in nutrients.
3. Watch Portion Sizes : Being mindful of portion sizes can help manage calorie intake.
4. Limit Added Sugars : Foods high in added sugars can be high in calories and low in nutrients
5. Stay Hydrated : Sometimes thirst can be mistaken for hunger; drinking water can help manage calorie intake.
6. Be Active : Regular physical activity can help burn calories and support weight management.
7. Get Enough Sleep : Poor sleep can affect hunger hormones and metabolism.
8. Eat Mindfully : Paying attention to hunger and fullness cues can help manage calorie intake.
9. Planning meals can help make healthier choices and avoid high-calorie foods.

By incorporating these tips, you can make progress towards managing your calorie intake in a balanced way.

29/08/2025

💦 Good Hydration is KEY 💦

…because water is vital for the body to function, supporting everything from temperature regulation and nutrient transport to organ protection and waste removal.

27/08/2025

✨ C O O K I N G T O ⬇️ S A L T ✨

Here are some cooking methods that can help reduce salt:

Steaming helps retain the natural flavors of food without adding extra salt. It's an excellent way to cook vegetables, fish, and poultry.

Grilling can enhance the natural flavors of food without adding salt. It's perfect for cooking meats, vegetables, and fruits.

Roasting brings out the natural sweetness in foods, reducing the need for added salt. It's great for cooking meats, vegetables, and root vegetables.

Stir-frying quickly cooks ingredients over high heat, allowing for minimal added salt. Use herbs and spices to add flavor instead.

Poaching is a low-sodium cooking method that's perfect for cooking delicate foods like fish, eggs, and poultry.

Additional Tips

1. Use Herbs and Spices: Instead of salt, use herbs and spices to add flavor to your dishes.
2. Acidity: Add a squeeze of lemon juice or vinegar to enhance flavors without adding salt.
3. Salt-Free Seasoning Blends: Experiment with salt-free seasoning blends to add flavor to your dishes.

By incorporating these cooking methods and tips, you can reduce salt in your diet and still enjoy flavorful meals.

25/08/2025

✨ B A L A N C E B L O O D S U G A R ✨

Balancing blood sugar levels is crucial for maintaining overall health. Here are some tips to help achieve balance:

1. Choose Complex Carbohydrates:
Whole grains, fruits, and vegetables are rich in fiber, which helps regulate blood sugar levels.

2. Include Protein and Healthy Fats: Adding protein and healthy fats to meals can help slow down the digestion of carbohydrates and reduce blood sugar spikes.

3. Limit Refined Carbohydrates: Avoid or limit foods high in refined sugars, such as sugary drinks, baked goods, and processed snacks.

4. Stay Hydrated: Drinking enough water can help regulate blood sugar levels and prevent dehydration.

5. Exercise: Physical activity can help improve insulin sensitivity and lower blood sugar levels.

6. Manage Stress: Chronic stress can raise blood sugar levels; practice stress-reducing techniques like meditation

Regular monitoring can help identify patterns and inform dietary and lifestyle changes.
Work with a healthcare provider or registered dietitian to develop a personalized plan for managing blood sugar levels.

By incorporating these tips into your daily routine, you can help balance your blood sugar levels and support overall health.

21/08/2025

✨ P L A N T P O I N T S ✨

Key points about plant-based foods:

1. Nutrient-dense: Plant-based foods are rich in vitamins, minerals, and antioxidants.
2. High in Fiber: Plant-based foods are often high in dietary fiber, supporting digestive health.
3. Lower Risk of Chronic Diseases: A diet rich in plant-based foods may reduce the risk of heart disease, diabetes, and certain cancers.
4. Weight Management: Plant-based foods can be lower in calories and higher in fiber, supporting weight management.

Incorporating Plant-Based Foods

1. Start with Small Changes: Begin by adding one or two plant-based meals to your diet each week.
2. Explore New Recipes: Try new plant-based recipes to find dishes you enjoy.
3. Incorporate Plant-Based Protein Sources: Include plant-based protein sources like beans, lentils, and tofu in your meals.
4. Make it Convenient: Keep plant-based snacks on hand, like fruits, nuts, and energy balls.

Plant-based foods can be a delicious and nutritious addition to your diet.

19/08/2025

✨ Crowd-pleaser salad ✨

This is such an easy recipe to make - specifically if you need to bulk up a salad as an easy side for a braai 🥗

Ingredients:

1/2 cup raw bulgur wheat
10 baby tomatoes
Half a cucumber
Half a bunch of Italian parsley
2 lemons
3 Tbls olive oil

Method:

1. Add 1/2 cup raw bulgur wheat to 1 cup of water in a small pot. Cook for approximately 10 minutes until all the water has evaporated.
2. Strain and rinse the bulgur wheat with cold water and allow to cool completely.
3. Quarter the mini tomato and cube the cucumber. Remove the stalks from the parsley and cut it finely.
4. Add the tomato, cucumber, parsley and bulgur wheat together in a bowl.
5. Add olive oil to the salad mix.
6. Juice the lemons and add the lemon juice to the salad.
7. Toss salad to mix everything together.
8. Allow the salad to sit for 30 minutes to absorb the dressing.

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.

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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