Chantelle van der Merwe Registered Dietitian

03/03/2026

I was recently interviewed by The Epoch Times . Insulin resistance may be the hidden driver behind many chronic diseases — from Type 2 diabetes and heart disease to Alzheimer’s. The encouraging news? Small, consistent lifestyle changes can make a powerful difference.

Curious how? Read the full article to learn practical, science-backed strategies to improve insulin sensitivity and protect your long-term health. 💚 : https://www.theepochtimes.com/health/the-hidden-driver-behind-many-chronic-diseases-5982784

When insulin signaling breaks down, the consequences ripple through nearly every major organ system in the body.

02/03/2026

Being newly diagnosed with Type 2 diabetes can feel… overwhelming😮‍💨

Not just because of the diagnosis —
but because suddenly everyone online seems to have it “figured out.”

Perfect glucose graphs.
Colour-coded meal prep.
Confident carb counts.

Meanwhile, you’re standing in your kitchen thinking:

“Why does this feel so hard?” 😒
“Why are my numbers still high?” 🤔
“Am I already failing at this?” 😔
“Who am I even supposed to listen to?” 🙄

You left your appointment with a prescription and a few quick instructions — and now you’re expected to manage a lifelong condition.

Watch your carbs.
Be careful with sugar.
Make better choices.

But no one really explained how that fits into your real life.

So tell me honestly —

❓️What feels most frustrating or confusing for you right now❓️

Is it:
• Knowing what to eat day to day?
• Understanding your fasting readings?
• Sorting through conflicting advice online?
• Feeling like you’re not doing it “well enough”?
• Worrying about medication?
• Something else entirely?

I’ve worked with so many people over the last 10 years in practice who felt exactly like this — overwhelmed, unsure where to start, and quietly wondering if they were the only ones struggling.

You’re not.

😎And you might be surprised how many others feel the same way.

This is a safe space to share.
I’m here to listen — and to support you and share a couple of ideas 💙

02/03/2026

Has the way someone spoke to you about diabetes ever made you uncomfortable?

We're starting to work on our Diabetes Stigma Campaign for the 14th May, and want to share your stories 💙

Please DM us if you'd like to share! 🫶

26/02/2026

Share this post to spread a little diabetes awareness 💙

26/02/2026

Get Your Groove Back

Life is busy, energy is low, and cooking can feel like just one more thing. That’s where smart meal prep comes in. With a little planning, meals can become easier, quicker, and far less stressful — helping you feel more in control, nourished, and back in rhythm.

This recipe download is all about meal-prep magic: simple, time-saving ideas that work with real life, not against it. Think batch-cooked breakfasts you can grab and go, freezer-friendly lunches for busy days, and low-effort dinners that practically cook themselves.

Inside, you’ll find three easy recipes — one for each main meal of the day — plus practical tips on batch cooking, freezing, mixing and matching staples, and turning leftovers into next-day wins.

Because when your meals are prepped, your time opens up…
and that’s when your groove starts to come back.

👉 Download the recipes and make healthy eating easier, one prep at a time.: http://www.essnutriments.co.za/healthy-living-blog/get-your-groove-back

Registered Dietitian (SA). Dedicated to helping you live healthier - one simple sustainable step at a time

11/02/2026

If you’ve just been diagnosed with type 2 diabetes and walked away feeling scared, blamed, or overwhelmed — this is for you 💛
Being told to “cut carbs” or “lose weight” without explanation, education, or support isn’t care. It’s confusing. It’s frustrating. And it often leaves people feeling like they’ve failed — when in reality, diabetes is a complex metabolic condition, not a personal flaw.
You deserve to understand:
• What’s actually happening in your body 🧠
• How food really affects your glucose 🍽️
• How to eat in a way that fits your life 🏡
• How to improve your health without fear or extremes ⚖️
Diabetes is not a life sentence.
And you don’t have to figure this out alone 🤝
Professional, personalised care changes outcomes — not restriction, shame, or generic food lists.
If this resonates, save this post 📌 and share it with someone who needs to hear it 💬. Read more here on my blog post: http://www.essnutriments.co.za/diabetes-living-well-blog/newly-diagnosed-with-type-2-diabetes

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life ​

15/11/2025

The holidays are coming in hot — but your healthy habits don’t need to melt away with the year-end chaos. 🎉
Here’s your reminder: you can enjoy the season and stay on track. It’s not about saying “no” to everything… it’s about keeping the balance in the fun. ✨

No more all-or-nothing.
No more “I’ll start again in January.”
Realistic healthy living means there’s room for everything — including carrot cake for breakfast. 😉

This season, choose:
💧 Drinks + hydration
🍰 Treats + nourishing meals
📺 Netflix + a walk, swim, or dance-off
🌞 Fun + mindfulness

You’ve worked too hard this year to let the festive frenzy derail you. Make your healthy habits work with your life, not against it — especially now.

Healthy, fun, and delicious absolutely belong in the same sentence — and the same lifestyle.

Read more here: http://www.essnutriments.co.za/healthy-living-blog/realistic-healthy-living-keep-the-balance-through-the-holidays

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life

01/11/2025

GI vs GL: Why portion size is the missing piece in better glucose regulation🍎➡️📊
Most people know about the Glycaemic Index (GI) — how fast carbs raise blood sugar — but few think about Glycaemic Load (GL). GL combines speed with how much you actually eat. That means even low-GI, healthy carbs can raise blood sugar if the portion is too large. Understanding your personal carb threshold and pairing carbs with fiber, protein, and fat can help you keep glucose steady — without cutting out your favorite foods.
Learn more here about GI vs GL : http://www.essnutriments.co.za/diabetes-living-well-blog/gi-vs-gl-why-both-matter-for-blood-sugar-and-portion-control

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life ​

28/10/2025

Whether you’re newly diagnosed or have been managing diabetes for years — we all hit moments where it just feels overwhelming. 💙
You’re not alone. Living with diabetes means constantly thinking about glucose levels, food choices, and balance — and that can be a lot.
Leave your comment below 👇 — let’s talk about what feels most challenging for you right now. You might be surprised to see how many others feel exactly the same way! Take that small leap and share your experiences — this is a safe space to connect, learn, and support each other.
As a dietitian with 10 years’ experience, I’ve seen it all — from clients feeling restricted or confused by all the nutrition noise, to those thinking healthy eating has to be expensive. And with year-end functions and holidays around the corner, it’s easy to feel like you constantly torn between enjoying the season or feeling like you need to keep giving up your favourite foods to keep your glucose levels steady.
But I don’t want to put words in your mouth — I want to hear your story. What’s been your biggest challenge with food and glucose management? Let’s share thoughts, tips, and tricks to make this journey a little easier — together. 💬
https://www.instagram.com/chantellevdm_diabeteshealth/

21/10/2025

Reaching your daily fiber goals just got easier!
Most of us don’t hit the mark — women need around 25g and men 35g of fiber per day — but adding a little psyllium husk can make a big difference.

👉 Psyllium is a soluble fiber that supports:
✨ Digestive health (goodbye, bloating + constipation)
❤️ Heart health (helps lower LDL cholesterol)
💪 Balanced blood sugar
⚖️ Weight management (keeps you fuller for longer)

💡 1 tablespoon (16g) of psyllium gives you about 6g of fiber — that’s a quarter of your daily goal!

Start low, go slow, and always drink plenty of water 💧 when using psyllium.
If you have chronic kidney disease, PKU, or a bowel condition, check with your dietitian first.

Read more here: http://www.essnutriments.co.za/diabetes-living-well-blog/the-simple-fiber-fix-with-big-health-payoffs

PMID: 28252255

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life

14/10/2025

Living with diabetes doesn’t have to feel overwhelming!

Did you know people with diabetes make up to 180 extra health decisions every day? From meals to exercise to medications, it’s a lot to manage — and it can take a toll on both your body and mind.

You don’t have to do it alone. With the right healthcare team, realistic goals, and a little self-kindness, you can manage your diabetes with confidence — without all the food noise and overwhelm.

💡 Tips to start today:

Be kind to yourself — blood glucose fluctuations are normal

Find a healthcare team that listens and supports you

Set small, achievable goals and celebrate the wins

Reach out for emotional support if diabetes starts to feel heavy

With guidance and support, you can thrive every day.

Registered Dietitian (SA). PG Dip Diabetes Management (UK). Combining creativity and expertise to manage diabetes better and practically.

14/10/2025

🍲 Healthy Eating on a Budget: Recipes for R40 or Less! Click the link in the post below to Download

It’s National Nutrition Week 2025 (9–15 October) — a time to celebrate the power of good food in keeping ourselves, our families, and our communities healthy.

This year’s theme, Food for Health, Health for All, reminds us that everyone deserves access to safe, nutritious, and affordable meals — no matter your income or background.

Eating well doesn’t have to be expensive or complicated. We’ve put together a collection of delicious, budget-friendly recipes costing R40 or less per person, made with simple everyday ingredients.

Small changes add up — and nourishing your body shouldn’t be a luxury.

!! Click here to download the recipes and start cooking healthy meals for your family today: http://www.essnutriments.co.za/healthy-living-blog/food-for-health-health-for-all

SHARE WITH YOUR FRIENDS. SPREAD THE FOOD LOVE :)

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life