Tips to boost your nutrition
National Nutrition Week is being observed from Wednesday October 9 to Tuesday October 15, and the theme is “Eat Right for a Better Life”.
In a press release, the City of Cape Town urged residents to focus on making the necessary dietary adjustments and changing eating habits to ensure the optimal intake of nutrients.
The City said results of the South African National Health and Nutrition Examination Survey, reveal that at least one in three South Africans suffer from hunger, one in five are overweight and obese, and only a fraction of South Africans consume the recommended daily intake of fruits and vegetables.
Mayoral committee member for community services and health, Patricia Van der Ross said: “The statistics are concerning and serve as a timely reminder of the importance of good nutrition. I think we need to acknowledge that financial access to nutritious food is challenging, but there are ways to eat healthier, without breaking the bank.
“I also want to remind everyone of the important link between what we eat, and our health outcomes. Nutrition plays a critical role in maintaining good health, preventing diseases, and promoting overall well-being.
“A well-balanced diet provides the body with the necessary fuel to function optimally, supports healthy growth and development, and helps to prevent chronic diseases,” she said.
Registered dietitian Brittany Johnson, from Imagine Dietitians in Stellenbosch, says there are easy, smart and practical ways in which one can increase your recommended daily intake of fruit and vegetables.
Ms Johnson says the goal is to, at the start of a new day, try to increase the amount of fruit and vegetables we take in by creatively incorporating it into the regular breakfast options. “Our go-to breakfast meals often lack veggies, so it presents an opportunity to add another serving of vegetables to your day,” she said.
Another suggestion is to add vegetables to your morning portion of breakfast eggs. “I recommend adding veggies such as chopped spinach, tomato, mushrooms or bell peppers whenever you cook eggs. They work well in scrambled eggs or an omelette, otherwise they taste great in a breakfast wrap with eggs and pesto,” she says.
For those who prefer to grab a fast, breakfast smoothie on the go, adding fruit or vegetables to a base of raw oats and plain yoghurt is a good way to ensure you start the day off right.
Then, for lunch options, keeping a snack bowl of fruit on hand is advised. Ms Johnson says a combination of a fruit or vegetable with a protein fat can make a bland snack tastier. “Enjoy apple slices with peanut or almond butter, serve cucumber and carrot sticks with either cottage cheese or hummus as a dip, or simply enjoy some fruit together with a handful of nuts and lean biltong.”
Fruit and vegetable sticks can be sneaked in on leisurely weekend visits by adding them to a charcuterie board.
For dinner options, more vegetables can be included by making your own veggie-based pasta sauce by sautéing tomatoes, onions, garlic and red peppers in a saucepan and adding it to the pasta.
In curbing obesity and malnutrition, Ms Ross said the City has several monitoring systems and interventions in place at City health facilities. These include weighing clients at every clinic visit, checking their height and mid-upper arm circumference at specific intervals and referring those identified to be obese or malnourished to the clinic dietitian.
She adds in cases involving children under five, clinicians follow the Integrated Management of Childhood Illnesses guidelines to manage all malnourished cases.
The City provided the following general nutrition tips:
• Eat a variety of fruits and vegetables daily, aiming for at least five servings
• Incorporate whole grains, lean proteins, and healthy fats into your meals
• Limit your intake of sugary drinks, fast foods, and processed snacks
• Drink plenty of water throughout the day
• Cook meals at home using fresh ingredients whenever possible
