Janke Draper Registered Dietitian & Lactation Consultant

07/01/2026

The one snack I always keep in my house?

01/01/2026

Happy 2026!

08/12/2025

Festive season snacks

19/11/2025

Wellness and Illness

You only get one body—are you taking care of yours?
And more importantly, are you showing your children how to take care of theirs?

Make time for your well-being. Healthy eating plays a crucial role in both physical and mental health. The right nutrients fuel your body and brain, improving energy, focus, and mood. A balanced diet can even help reduce the risk of depression, anxiety, and chronic illnesses.

Prioritise what truly matters: nourishing food, regular movement, and enough rest.

Your body is the only place you have to live—look after it, and teach your children to do the same.

03/11/2025

PACKING A HEALTHY LUNCH BOX DURING EXAM TIME 🧠🍎

Eating healthy during exams is very important. Our brains need good food to help us think, remember, and stay focused.

A healthy exam lunch box should include a variety of foods to sustain energy, such as whole grains (brown rice, whole-wheat bread), lean proteins (eggs, chicken, hummus, nuts), fruits and vegetables, and healthy fats (avocado, seeds).

If we eat too much junk food or skip meals, we can feel tired, stressed, and struggle to concentrate.

Healthy eating during exam time helps us stay calm, think clearly, and do our best!

HOW TO PACK A HEALTHY LUNCH BOX DURING EXAM TIME?
- ½ of your lunchbox should be fruit and/or vegetables
- ¼ of your lunchbox should be grains/starches
- ¼ of your lunchbox should be low-fat proteins
- 1 portion of dairy

HEALTHY LUNCH BOX IDEAS:
- Low GI whole wheat sandwich spread with salt & sugar-free peanut butter, some dried fruit and 30g of low-fat cheese
- Couscous with roast vegetables, low-fat feta, and chickpea salad
- A variety of salad vegetables and fresh fruit with hummus dip and provitas
- A whole wheat wrap spread with fat-free cottage cheese and filled with leftover chicken, lettuce, tomatoes, avo, pineapple, and low-fat cheese cubes.
- Fruit salad with low-fat yogurt and a handful of raw unsalted nuts.

MORE IDEES:
- Fruits: A whole apple, fruit salad, or frozen berries.
- Vegetables: Carrot sticks, celery sticks, or cherry tomatoes with a side of hummus or a Greek yogurt dip.
- Dairy: Pack a small container of plain Greek yogurt or cottage cheese, or some cheese blocks.
- Nuts and seeds: A handful of unsalted, raw nuts, peanuts or seeds.
- Crunchy snacks: Popcorn, whole-wheat crackers, or homemade sweet potato crisps instead of sugary treats.
- Water: Pack a refillable water bottle and drink throughout the day to stay hydrated.
- Avoid sugary drinks: Limit or avoid juice and energy drinks, as they can lead to energy crashes.

11/10/2025

What is the one thing that you NEVER regret?

For me, it is meal prep over weekends.

30/09/2025

26/09/2025

🤍

When most people picture breastfeeding, they imagine a tiny newborn: curled up, fragile, and brand new to the world. What they don’t often picture is this, an older child, seeking the same comfort, the same connection, the same reassurance that only their mother can give.

Breastfeeding doesn’t suddenly lose its value once the baby turns one. Or two. Or three. It shifts. It changes. It becomes less about calories and more about comfort. Less about survival and more about security. It’s a safe place, a reset button, a way to slow down in a world that moves far too fast for little hearts.

For some babies, breastfeeding ends at one. For others, the journey continues into toddlerhood and beyond. Neither path is “better.” Both are normal. Both are valid. Both are beautiful.

What matters most is the bond being built in these quiet moments, the way a child knows deep down that they are safe, loved, and wanted. That is the true gift of breastfeeding. It isn’t just milk. It’s comfort. It’s connection. It’s love, made visible. 💕

So if you’ve ever been asked “You’re still nursing?”, remember this: there is no expiration date on comfort, on closeness, or on love.

26/09/2025

Imagine life without food—it would feel empty and dull.

Food is the fuel that powers us, giving us energy and joy.

Nourish your body with wholesome, nutritious foods to keep it strong and thriving.

19/09/2025

Cheers to the weekend!

To train people on a topic you are passionate about is a privilege, but it is also exhausting.

12/09/2025

🤍

True story 🥱

09/09/2025

Authorized retailer. WhatsApp me to order your favourite health goodies, if you stay within Standerton or surrounding areas.