Astrid Schröder Dietitian

16/02/2023

06/09/2022

Have you ever heard someone say ‘’eat your carrots so that you can see better”? There is a small bit of truth to this…

Vitamin A is a fat-soluble vitamin, meaning it needs fats to be absorbed into the body and is stored in the liver. It is needed for normal vision, the immune system, reproduction, growth and development. There are two types of food sources for Vitamin A, namely preformed vitamin A (retinol) and provitamin A (carotene). Preformed vitamin is found in animal sources, whereas provitamin A or carotenoids are found in plant sources and is converted into Vitamin A by the body. Beta-carotene is the most well-known carotenoid.

Healthy adult males need 900mcg Retinol Activity Equivalents (RAE) and healthy adult females need 700mcg RAE. Most adults get enough Vitamin A through a balanced and varied diet, however, a deficiency is common in infants and children in rural developing areas, as well as people with cystic fibrosis and Crohn’s disease, ulcerative colitis and celiac disease. Xeropthalmia, which is drying of the eye and poor vision in the dark, is normally the first sign of a deficiency.

As Vitamin A is stored in the body, ingesting too much preformed Vitamin A can lead to a toxicity. The upper limit of preformed vitamin A is 3000mcg. Symptoms of a toxicity are nausea, vomiting, headaches, dizziness and muscle aches. In extremely severe cases, it can even lead to death. Intake of too much beta-carotene will not cause a toxicity, however it can cause your skin to turn yellow-orange, but this is harmless.

Verdict on supplement vs food for vitamin A – most healthy individuals will get enough Vitamin A through their diet and will not have to supplement it.

29/08/2022

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Some animals are able to make their own Vitamin C from glucose, however humans cannot and therefore it is an essential nutrient for humans. As it is a water-soluble vitamin, it does not get stored in body and any excess Vitamin C gets excreted in urine. It is therefore important to take in enough Vitamin C daily. Vitamin C is an anti-oxidant, has an importance in immune function, is needed for the production of collagen and helps with the absorption of Vitamin E and non-heme iron (iron from plant sources).
The recommended daily allowance (RDA) of Vitamin C for a healthy male is 90mg a day and for a healthy female 75mg a day. An average orange contains about 70mg, and therefore it is very easy to reach the RDA through food.
Research has found that food-derived and synthetic (through supplements) Vitamin C appears to be absorbed equally. Some Vitamin C supplements are even made directly from fruit. Having said this, there are more benefits to ingesting the whole food. Eating adequate amounts of fruits and vegetables have been linked to decreased risk of chronic diseases such as coronary heart disease. By eating fruits and vegetables you will also be able to ingest other vitamins and minerals as well as fibre and water, making it more nutritionally balanced.

18/08/2022

Essential Fatty Acids are lipids that cannot be made in the body and therefore must be obtained from the diet. There are two main groups of essential fatty acids, namely alpha-linolenic acid (Omega-3 fatty acid) and linoleic acid (Omega-6 fatty acid). Both are needed for growth and repair as well as making other fatty acids. Omega-6 fatty acids are known as proinflammatory compounds, meaning they can lead to increased blood pressure, immune response and inflammation. Omega-3 fatty acids are known as anti-inflammatory compounds, and these have heart-healthy and brain-health effects. Since these two have an opposite effect on the body it is important to make sure that you get them in in the right proportions.

Omega-6 fatty acids are normally found in greater quantities in food than Omega-3 fatty acids. Good sources of omega 6 fatty acids are most seeds, nuts and plant oils. As most people eat enough of these foods, there is seldom a need to supplement Omega-6 fatty acids.

Omega-3 fatty acids are mainly found in oily fish such as salmon, tuna and sardines, but also in flaxseed, linseed and walnuts. It is recommended that we eat an oily fish at least 1-2 times a week, however, very few people actually do this, especially in South Africa. This, together with the benefits, is why I recommend an Omega-3 supplement to most of my clients. It is important to make sure it is of good quality and only contains Omega-3. If you have more questions on which are good brands, feel free to contact me.

11/08/2022

WHOLE FOODS VS SUPPLEMENTS
Over the next few weeks, I will look at various micronutrients that are important for our bodies. Even though supplements definitely have their place, I always believe food should be our first source of nutrition. Food should be our medicine. Unfortunately, a lot of people have lost sight of this and think by taking a multivitamin or even 5 different capsules they will get everything they need.

So, what are my reasons for saying this? Even though supplements may seem like the easy way out, micronutrients found in food are easier absorbed than those found in supplements as well as whole foods providing a lot of other benefits. Excessive amounts of supplements may also cause liver problems later in life. Having said this, I do believe there is a place for supplements which I will uncover over the next few weeks.

02/08/2022

This week is World Breastfeeding Week and I want to share a bit about my own breastfeeding journey. When my son was about 3 weeks old someone told me how much they had loved breastfeeding. At that stage I could not believe how someone could enjoy it as I was in so much pain. Even though I was lucky enough that my baby latched perfectly from the word go, he was a very hungry baby and I was extremely uncomfortable. Fast forward a year and I am that person saying how much I love breastfeeding.

Why am I telling you this? Well, we all know the phrase ‘breastmilk is best’, however sometimes, and especially to a new mom, this may just seem impossible. However, it DOES get better and easier. Find your motivation to get you through it – mine was to not have to buy formula! In World Breastfeeding Week we want to raise awareness about the importance of breastfeeding. The WHO reports that 2 out of 3 children in the world are not breastfed, so it is so important to get the word out.

Here is a list of advantages that may give you the motivation you need, as well as a list of why people avoid or stop breastfeeding:

ADVANTAGES OF BREASTFEEDING
- Breastmilk is perfectly designed for your baby
- On hot days, your milk contains more water to prevent hydration
- On cold days, you milk contains a higher fat content to keep baby warm
- It adapts as your baby grows to meet their needs
- Health benefits for baby (Contains antibodies, protects babies from infections and diseases, protects against Sudden Infant Death Syndrome (SIDS), Protects against obesity, Protects against various chronic diseases in adulthood)
- Provides health benefits for mom (Protects against breast cancer, ovarian cancer, osteoporosis cardiovascular disease, obesity; helps with weight loss)
- Breastmilk is available at the right temperature whenever your baby needs it
- It is free
- Breastfeeding forms a bond between mom and baby
- It is the only nutrition a baby needs for the first 6 months

Having said this, I know that this does not necessarily make it easier. If you are struggling, or know of someone that is struggling with breastfeeding, ask a lactation consultant or dietitian for some help. Lastly, each mom must find what works for her. If you are completely miserable breastfeeding and just can’t anymore, then choose formula. Theory always says one thing, but you need to do what works for your reality.

12/04/2022

Introducing solids

Seeing your infant pull a face after eating a new food for the first time can be quite an exciting time for parents. Starting solids is a huge milestone for babies and therefore, it is no surprise that parents want to do it RIGHT. Baby-led weaning and puree feeding are two ways of introducing solids to your baby, and there is a lot of advice out there as to what method parents should use.

First of all I want to touch on why we start complementary feeding or solids at 6 months. At this age, the infants need for iron increases, and breastmilk alone is not a sufficient source of iron anymore. We therefore have to add iron-rich foods to the infant’s diet.
The table explains the two methods and gives some advantages and disadvantages of each.

So now for my recommendation… Some babies love a spoon, others hate it. Each baby is different, each family is different. There is no right or wrong way of feeding, you have to find what works best for you and your family, as well as what your baby prefers. It is however, very important to take note of the atmosphere of the meal - make sure it is relaxed. Eat around a table as a family, use the time to bond and laugh. Never force your child to eat, as this will teach them to avoid their hunger-satiety cues as well as resulting in a negative relationship with meal times.
For me, a mixed approach worked best as this helped me in knowing that my infant is getting enough iron through the food they are eating, as well as learning to explore the food themselves. My infant’s lunch is normally baby-led feeding, with a vegetable, starch and protein easy to hold. Breakfast varies between spoon-fed and baby-led feeding. Supper is normally spoon-fed to ensure that he is getting his iron-needs, however where possible, he eats what we as a family eat. His snacks are always baby-led feeding. One recommendation I would make is to stay away from boxed infant cereal or store-bought infant food – cook your own and puree it.
This is what I find works best for us, but there is no right or wrong way, trust yourself Mama, you are doing a great job! Tag a mom who you think needs to read this.
Also let me know if you want to know of some ideas for meals for infants and toddlers.

Find the full article at: https://www.astrid-schroder-registered-dietitian.co.za/blog/introducing-solids

06/04/2022

Do you feel bloated after eating foods such as wheat bread or wheat cereal? Or do you get stomach pains after eating wheat, barley or rye? Do you often get headaches, or suffer from fatigue and skin problems? If you have answered yes to any of these questions, you could have gluten intolerance.

Gluten is a protein found in wheat, barley and rye products. Alternatives to gluten products include rice, corn, quinoa, millet, buckwheat, gluten-free oats, potato flour, coconut flour, sago.

Gluten has been given a bad name over the past few years and a lot of people believe that following a gluten-free diet is healthy. However, unless you are gluten intolerant or have celiac disease, avoiding gluten is not necessarily needed. Before starting a gluten-free diet, it is important to consult a dietitian to ensure that you still get enough nutrients through your restricted diet.

Read more about gluten intolerance below:
https://www.astrid-schroder-registered-dietitian.co.za/blog/gluten-should-you-avoid-it

04/04/2022

The reason for my absence from social media. My nearly 9 month old, very busy boy who literally puts everything in his mouth is definitely proof that food makes the world go round.

But I have been busy and I am ready to post some new information. Let me know what topics you would like me to tell you more about. Next up will be our good friend GLUTEN Carmen Demmer😀

22/12/2021

Festive season eating
With Christmas just a few days away, it is safe to say that the festive season is upon us. For many people it is the time they get to relax with family and friends, and very often there is a lot of food involved. Research shows that on average people gain about 1kg body weight over this period. As a dietitian, I do not want to take away the joy of eating, but I want to prevent the weight gain from unnecessary eating. Here are a few tips on how to enjoy this time without putting on the extra weight:
- Eat regular meals – even though you might think it is a good idea to skip a meal to sae your appetite got the big meal, skipping meals leads to overeating and snacking on unhealthy foods. Continue to eat 3 balanced meals, even of some meals are light meals.
- Do not overeat – dish up a normal portion of food and avoid going for seconds. Eat slowly, chew carefully and listen to your body
- Choose your foods carefully – avoid too many fried, sweetened and processed foods and make sure you still eat some fruits and vegetables
- Do outdoor family activities – this can be in the form of games, walks or anything else that will get your body moving
- Think about your drink – Alcoholic drinks and sweetened beverages are high in empty kilojoules. Limit these kinds of drinks to 1-2 a day and replace them with sparkling water or still water with lemon, berries and ice
- Get enough sleep – getting between 6-8 hours of uninterrupted sleep is important to prevent increased appetite and mood changes
- Have healthy snacks in the house
- Be kind to yourself – if you feel like a sweet treat eat it, but cut down or leave out the carbohydrate in your next meal
If you overindulge one day, make sure to start fresh the next day, but make sure it doesn’t happen too often

07/12/2021

I believe that being healthy is not all about how you look, but also about how you feel.

Biddy White has recently done a course on emotional wellbeing for some workers at the UCL Sugar Mill. A few people asked her to do one for the public and we decided to host her at Christa's Guest House in January. The weekend is for anyone and everyone wanting to improve their own outlook on life.

There are limited seats available so be sure to book your space early. (Discounted rates for couples)

06/12/2021

IS BREAD BAD FOR YOU?

Carbohydrates, and in particular breads have lost a lot of popularity over the past few years as a lot of people say that bread is bad for you and that you should stay away from it because it makes you fat. Is this true or is it just a myth?

First of all, foods should not be labelled as ‘good’ or ‘bad’ foods, but rather as foods that should be consumed more regularly or foods that should be consumed less regularly.

So, let’s get to the bottom of the bread topic. Put simply, bread is made from grains and therefore is high in carbohydrates. Carbohydrates are the body’s main source of energy and therefore are essential. Bread made from whole grains is also a good source of fibre. Fibre is needed for a healthy gut and good digestion, as well as reducing the risk of chronic diseases such as heart disease, diabetes and high cholesterol levels. Bread is also a good source of micronutrients such as iron, thiamine (vitamin B1), niacin (vitamin B3), Folic acid (vitamin B9) and Riboflavin (vitamin B2).

However, not all bread is equal and this is where many people go wrong. The most readily available bread as well as the cheapest is found in supermarkets and is made from refined grains and contains less micronutrients and minimal fibre. This type of bread can be classified as empty calories. On the other hand, 100% rye bread, sourdough bread, wholegrain seeded bread is normally more expensive and not as readily available, but are rich in fibre as well as containing more micronutrients.

Some tips on bread:
- Bread is an essential source of nutrients – if left out of a diet, it should be replaced with enough wholegrains
- White and brown supermarket bread should be eaten less regularly (try only once a week if necessary)
- Sourdough, rye, wholegrain seeded bread can be consumed daily (I would limit to 1-4 slices a day) – my rule with bread is the heavier the bread the better
(Take note: A lot of bread labelled ‘low GI’ is still high in refined carbohydrates and I would not recommend eating it if it is very light and you cannot see many whole grains)
- Look at the label on the bread: look for the highest fibre and the lowest sodium
- Consider what you put on bread: avoid sweetened, high saturated fat toppings such as jam, ham or mayonnaise (Good topping ideas are avos, tomatoes, eggs, leftover meat, cottage cheese, unsweetened peanut butter).
- People diagnosed with celiac disease or gluten intolerance should look for gluten free options.