Weskus Dietician

08/01/2026

Leftover-supper-night can still be healthy🍽
On the menu:
Leftover tjoppie and stirfry vegetables with cottage cheese on a brown wrap.
Grabbed some rocket, cherry tomatoes and gherkin for a side dish.

07/01/2026

Understand your protein portion...🍗🍖🥩

Getting enough protein in your diet is an essential part of any meal plan.
To weigh portions is never a fun exercise.😑
Lets make it easy...
Remember that 30g of meat only contains 7g of protein and is equal to 1 protein portion. A weight-loss meal plan for women should make provision for 8 - 10 protein portions.
3 protein portions = 90-100g meat portion
The following shows a 100g meat portion.

05/01/2026

Starch free supper tonight...
Oven baked Appel-Pork loin chops on a bed of low starch vegetable stirfry:
Drizzle oven pan with olive oil
Layer with chopped onion
Spice loin chops with favourite spice and place on top
Peel and slice red apple on top
Cover with foil and bake at 180C
Stirfry:
Onions, peppers, peeled carrot, spinach, Mcain Asian Stirfry mix, soy sauce

02/01/2026

Starting a January healthy-eating-reset? Idea for a healthy supper option:
Chicken stack
Bed of rocket
1 cup oven roasted butternut, sweetpotato, onion
1 small air fried chicken fillet
1/4 wheel low fat feta cheese
1 tsp basil feta
Dress with balsamic vinegar (optional) 🥗🍴🌱💚

07/12/2025

Surviving your Holiday Feasting: Drinks Tip
Carmien Cold Brew Teas offers a low calorie refreshing option.

APPLE MINT MOJITO (Makes 1 – 250 ml)

INGREDIENTS

2-6 mint leaves
150 ml Six Hats de-alcoholised white wine blend
(Cocktail option: add 1 shot/25ml white rum)
1 teabag Carmién Apple Mint Cold Brew tea
1 apple
100 ml sparkling Lemonade
1 lime
Crushed ice
INSTRUCTIONS

Add 3-6 mint leaves to a glass. Add to that 3-4 slices of lime. Crush together using a swizzle stick or back of a spoon. Add 150ml Six Hats de-alcoholised white wine (cocktail option: Add 1 shot/ 25ml white rum) and 1 teabag Carmién Apple Mint Cold Brew tea. Infuse the Apple Mint teabag in the wine by stirring for 1 minute. Top with lemonade (or half lemonade half soda water for a low-calorie option). Fill glass with crushed ice and enjoy!

Carmien Cold Brew teas available in major retail stores and on their website
Visit their website for more recipes: www.carmientea.co.za

29/09/2025

Weight-loss program developed by Clinical Dietician. Contact Weskus Dietician today: 0846138656/ 022 713 5340

29/09/2025

Get the most out of your GLP-1 weight-loss medication by following an balanced energy controled diet. Contact Weskus Dietician today

07/09/2025

I am Janine Niehaus, a Registered Dietician from the local practice of Weskus Dietician in Vredenburg. I offer dietetic services in Vredenburg and Langebaan. My speciality is diabetes and I have a interest in Weight-Loss and Inflammatory conditions. I over both both in-person and virtual services. Visit my website www.weskusdietician.co.za

03/08/2025

03/08/2025

Ons Okiep Dames Oggend van 26 Julie was n ongelooflike suksesvolle geleentheid. Daar was heerlik gekuier saam met Carmen Niehaus, Janine en Amanda Booyens. Ons dames het waardevolle gesondheids inligting ontvang asook 'n 5-ster ete soos net Okiep Country Hotel dit kan voorberei. Dankie aan elke dame wat die geleentheid bygewoon het!

20/06/2025

04/06/2025

A bit of fun for this Wednesday...