Nutrition - Parenting Hub

Advice from the experts

Pregnancy Superfoods: What to Eat for Baby’s Development

When you’re expecting, your baby’s growth and development depend on the nutrients you consume. A balanced diet during pregnancy doesn’t just keep you healthy—it helps build your baby’s brain, bones, organs, and more. By incorporating nutrient-dense “superfoods” into your meals, you can give your little one the best start in life. It’s important to remember that every pregnancy is unique. Always consult your doctor or a registered dietitian before making major changes to your diet, especially if you have food allergies, medical conditions, or dietary restrictions. Here’s a guide to the top pregnancy superfoods and how they support your baby’s development. 1. Leafy Greens: The Powerhouses of Nutrients Leafy greens like spinach, kale, and Swiss chard are loaded with essential vitamins and minerals. How to enjoy them: Add leafy greens to smoothies, soups, or salads. 2. Eggs: Nature’s Multivitamin Eggs are a versatile and affordable source of nutrition. How to enjoy them: Scramble them for breakfast, or add boiled eggs to salads and sandwiches. 3. Fatty Fish: The Brain-Boosting Food Fatty fish like salmon, sardines, and mackerel are packed with omega-3 fatty acids. Consult your doctor: Because of concerns about mercury in fish, always check with your doctor about safe consumption amounts. How to enjoy them: Bake or grill salmon for a healthy dinner. 4. Berries: Antioxidant-Rich Snacks Strawberries, blueberries, raspberries, and blackberries are not only delicious but also incredibly nutritious. How to enjoy them: Add berries to yogurt, oatmeal, or smoothies for a tasty treat. 5. Greek Yogurt: A Calcium Boost Greek yogurt is a creamy, protein-packed snack that’s perfect for pregnancy. How to enjoy it: Top Greek yogurt with fresh fruit, nuts, or a drizzle of honey. 6. Nuts and Seeds: Nutrient-Dense Snacks Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats and nutrients. How to enjoy them: Sprinkle seeds on salads or oatmeal, and snack on a handful of nuts. 7. Whole Grains: Sustained Energy Quinoa, brown rice, oats, and whole-grain bread provide lasting energy and important nutrients. How to enjoy them: Swap white rice for quinoa or enjoy oatmeal for breakfast. 8. Avocados: Healthy Fats for Growth Avocados are a creamy, versatile superfood loaded with nutrients. How to enjoy them: Spread avocado on toast, or add it to salads and smoothies. 9. Sweet Potatoes: A Beta-Carotene Boost Sweet potatoes are a delicious source of beta-carotene, a plant-based vitamin A. Consult your doctor: Excessive vitamin A can be harmful during pregnancy, so talk to your doctor about safe amounts. How to enjoy them: Bake sweet potato wedges or mash them as a side dish. 10. Beans and Lentils: Protein and Iron Powerhouses Chickpeas, black beans, lentils, and kidney beans are affordable and nutritious. How to enjoy them: Add beans to soups, stews, or salads, and try lentil-based curries or burgers. 11. Oranges and Citrus Fruits: Hydration and Vitamin C Oranges, lemons, and grapefruits are refreshing and nutrient-packed. How to enjoy them: Snack on fresh oranges or add lemon slices to water for a refreshing drink. 12. Water: The Unsung Hero While not technically a food, staying hydrated is just as important as eating well. How to enjoy it: Aim for 8-10 glasses a day, and flavour it with fruit or herbs if plain water feels boring. Tips for a Balanced Pregnancy Diet Final Thoughts A nutrient-rich diet during pregnancy isn’t just about physical health—it’s a way to nurture your baby’s development and set the stage for a healthy future. By focusing on these superfoods and consulting your doctor regularly, you can feel confident that you’re giving your little one everything they need to grow strong and healthy. Remember, balance and moderation are key. A mindful approach to nutrition—combined with your doctor’s guidance—will help make your pregnancy journey as smooth as possible.

February 25, 2025

Building a Healthy Snack Routine for Your Toddler

As parents, we all want to ensure that our toddlers grow up healthy and strong. One of the simplest yet most impactful ways to support their growth is by establishing a healthy snack routine. Snacks are not just fillers between meals; they’re an essential part of your child’s diet, providing nutrients that fuel their energy and development. Here’s how to create a balanced and fun snack routine for your little one. 1. Stick to a Schedule Toddlers thrive on routine, and having designated snack times helps them know what to expect. Ideally, offer snacks midway between meals, such as mid-morning and mid-afternoon. This prevents grazing throughout the day and ensures your toddler is hungry enough to eat at mealtimes. Consistency is key to promoting healthy eating habits. 2. Choose Nutrient-Dense Snacks Select snacks that are rich in vitamins, minerals, and other essential nutrients. Here are some healthy options to include: 3. Get Creative with Presentation Toddlers eat with their eyes first! Make snacks visually appealing to encourage them to try new foods. Use cookie cutters to shape fruits and vegetables into fun designs, or arrange snacks into a smiley face on their plate. Bright, colourful foods naturally draw their attention and curiosity. 4. Keep Portions Toddler-Sized Toddlers have small stomachs, so portion sizes should be appropriate for their age. Offering too much at once can be overwhelming. Start with a few small pieces and offer more if they’re still hungry. Remember, snacks are meant to complement meals, not replace them. 5. Involve Your Toddler Involving your toddler in snack preparation not only makes it fun but also encourages them to try what they’ve helped create. Simple tasks like washing fruits, spreading nut butter, or arranging snacks on a plate can give them a sense of independence and pride. 6. Limit Sugary and Processed Foods While it’s tempting to reach for convenient options, many store-bought snacks are loaded with sugar, salt, and unhealthy fats. Save treats like cookies or chips for occasional indulgences and focus on whole, natural foods for everyday snacks. 7. Stay Hydrated Offer water with snacks to keep your toddler hydrated. Avoid sugary drinks, and if you’re serving milk, ensure it’s within recommended daily amounts to avoid filling them up too much before meals. 8. Be Patient with Picky Eaters If your toddler refuses certain snacks, don’t give up! Keep offering a variety of healthy foods without pressure. It can take multiple exposures before they accept new tastes and textures. Stay calm and consistent, and celebrate small victories when they try something new. 9. Prep Ahead for Convenience Busy days can make it challenging to prepare snacks from scratch. Take some time to prep ahead by cutting up fruits and veggies, boiling a batch of eggs, or baking healthy muffins. Store them in toddler-friendly portions for easy grab-and-go options. 10. Lead by Example Your toddler learns by watching you. If they see you enjoying healthy snacks, they’re more likely to follow suit. Share snack time together whenever possible to create a positive and supportive eating environment. Final Thoughts Building a healthy snack routine for your toddler doesn’t have to be complicated. By prioritising nutritious options, maintaining consistency, and making it enjoyable, you’re setting the stage for lifelong healthy eating habits. Remember, it’s not just about feeding their bodies – it’s about nurturing a happy and adventurous relationship with food. Happy snacking!

February 14, 2025

Introducing Solid Foods: What to Know for Your Baby’s First Bites

Introducing solid foods to your baby is a significant milestone, filled with excitement and a touch of uncertainty. Navigating this new phase requires a balance of patience, preparation, and understanding of your baby’s readiness. Here’s what you need to know to embark on this culinary adventure confidently. Recognising the Right Time Most paediatricians recommend introducing solid foods when your baby is around 6 months old. At this age, babies typically show signs of readiness, such as increased head control, interest in watching others eat, and a diminished tongue-thrust reflex that allows them to swallow food more easily. Every baby is different, so it’s crucial to observe your child’s cues rather than strictly adhering to a timeline. Choosing the First Foods The first foods you introduce should be rich in nutrients and gentle on your baby’s digestive system. Iron-fortified single-grain cereals, such as rice or oatmeal, are often the go-to first choice. Pureed vegetables like sweet potatoes and squash, as well as pureed fruits such as apples and pears, are also excellent choices. It’s essential to introduce one food at a time, waiting three to five days before trying a new one, to monitor any potential allergic reactions. Creating a Safe Eating Environment Safety is paramount when introducing solids. Ensure your baby is seated upright in a high chair to reduce the risk of choking. Use soft spoons and shallow bowls to help them learn to eat comfortably. Always supervise meals and avoid foods that can pose a choking hazard, such as whole grapes, nuts, and chunks of hard food. Encouraging Healthy Eating Habits Introducing solids is not just about nutrition; it’s also about establishing healthy eating habits. Offer a variety of foods to expose your baby to different tastes and textures. Avoid adding salt, sugar, or honey to your baby’s food, as their bodies are not ready for these additives. Allow them to explore self-feeding once they are comfortable with purees, which can foster independence and fine motor skills. Handling Common Concerns Parents may worry about food allergies or intolerances. Symptoms can include rashes, vomiting, or diarrhoea. If you suspect an allergic reaction, consult a paediatrician immediately. Introducing common allergens like peanuts, eggs, and dairy should be done carefully and under medical guidance if there is a family history of allergies. Embracing the Mess Expect messiness and enjoy the experience. Babies learn through touch and play, and mealtimes are no exception. Use bibs, wipeable mats, and patience to manage the inevitable spills and smears. Introducing solid foods is a journey of discovery for both you and your baby. By paying attention to readiness cues, choosing nutritious first foods, and maintaining a safe and supportive environment, you can make this transition enjoyable and beneficial for your little one’s growth and development.

February 13, 2025

Seasonal suggestions to lift your lunchbox game

Many of us have kicked off 2025 looking for ways to embrace a healthier lifestyle. The trick, though, is to make changes that are sustainable. As we get busy with work and school, it’s all too easy for good intentions to fall by the wayside. One of the most meaningful changes you can make when it comes to healthier eating is to master weekday lunchboxes for both school and work. Packing your own lunchbox can ensure a balanced lunch, while controlling portion sizes and sticking to your monthly budget. The daily task of assembling healthy lunchboxes for the whole family may seem daunting, but there are a few strategies which can make the whole process easier. Jade Seeliger, a registered dietitian, emphasises the importance of using healthy ingredients such as dairy, vegetables and fruit, and keeping a focus on creating a balanced lunchbox that includes the major food groups. She says, “Including dairy such as yoghurt, maas or cheese provides quality protein as well as a spectrum of micro-nutrients that promote balanced eating. Buying in-season fruit and vegetables, such as the variety of stone fruit now available in-store, helps everyone get their recommended five to eight servings of vegetables and fruit each day. It’s also more affordable to buy in-season.” Included in her tips for easy, healthy lunchbox prep, Seeliger recommends bulk prepping; buying all the necessary items in bulk and preparing as much as possible ahead of time. Whilst this may seem like a time-consuming, tall task, it certainly saves time during the week when you’re on the go. “Prep and store easy-to-freeze foods like homemade muffins, cooked meatballs, date balls, or sliced cooked chicken breasts. These can be pre-portioned and frozen for quick lunchbox packing throughout the week,” she says. Working on the menu as a family is another strategy that Seeliger encourages. “When everyone has input, there’s more buy-in, which helps avoid the dreaded full lunchbox returning back home,” she says. “Identify a few favourite healthy lunchbox options that can be rotated through the week to keep things fresh and exciting.” This rotation also ensures consistency, and variety will keep things from getting boring. Cooking extra at evening meals so that you have leftovers that can be used for lunchboxes the next morning, is an easy way to promote variety. According to The Food-Based Dietary Guidelines for South Africa (FBDG), vegetables and fruit should be eaten daily as they are packed with fibre, vitamins and minerals that are associated with a reduced risk of many nutrition-related diseases. When it comes to fruit, there is a lot of choice, but it is often best for both you and your pocket to eat what is locally in season. Until the end of March, stone fruit is in season and provides a variety of abundance, including firm and juicy peaches, succulent plums and deliciously sweet nectarines. “Stone fruit is very easy to incorporate into your diet because it’s so versatile. Peaches, nectarines and plums travel well and are a delicious way of making sure everyone gets one or two servings of fruit during weekday lunches,” says Wilechia van der Westhuizen of Juicy Delicious. “Peaches, plums and nectarines are refreshing on a hot day, easily available and packed with dietary fibre and immune-boosting vitamins A and C.” South African grown stone fruit also blends perfectly with dairy. A fresh peach milkshake or nectarine yoghurt smoothie makes for an ideal, nutrient-dense drink on-the-go. Dairy products that can be easily added to lunchboxes include yoghurt, milk, maas and cheese. Maretha Vermaak, the registered dietitian at Rediscover Dairy, explains how dairy products like milk and yoghurt contribute to a healthy diet. “Milk is nutrient-rich and contains a unique mix of high quality, slow and fast digesting proteins, minerals and vitamins,” she says. “The essential nutrients in milk are beneficial for people of all ages, children and adults alike. There are multiple options to choose from, ranging from full-cream milk to fat-free and lactose-free milk, catering for diverse dietary preferences and needs so that everyone can be accommodated.” Vermaak points out that single servings of yoghurt are simple and convenient to include in lunchboxes. Dedicating a time and place for packing lunchboxes is essential, says Seeliger, emphasising how this builds consistency and becomes part of a routine. This does not have to be a dull, monotonous process either. “Make it an enjoyable activity—whether that means packing them together as a family, listening to music, or tuning into a favourite podcast. When it feels like a fun part of the routine, you’re more likely to stick to it,” says Seeliger. A healthy lifestyle is not about strict perfection all the time, but rather about balance. According to Seeliger, “A small treat now and then is perfectly fine as part of a well-rounded lunch!” Elevate the daily lunchbox by using a compartmentalised one, such as the ADDIS Munch On The Go Bento Box which is proudly manufactured in South Africa. Here are two recipes, created by Jade Seeliger for Juicy Delicious, to inspire your lunchbox prep: Asian-Inspired Nectarine & Feta Salad Jar This fresh salad combines the sweetness of nectarines with the tangy creaminess of feta, topped with a delicious Asian-style dressing. A perfect summer salad! If you are taking your salad on the run, remember to place the dressing at the bottom of the jar or container so that it doesn’t make your salad ingredients soggy. Peach & Yoghurt Parfait A fun layered snack that combines the sweetness of peaches with creamy yoghurt for a delicious and satisfying treat perfect for a snack or as a lunchbox filler. And another two recipes that you can add to the weekly lunchbox plan: Chicken and Peach Meatballs Sandwich Sushi Rolls

February 12, 2025

Here’s how to whip up a no-regrets Valentine’s Day meal… filling and delicious too!

Catering for a health conscious audience? Then you can confidently whip up this romantic meal for two with our healthy Valentine’s Day dinner recipe. Super quick to pull together and pure eye-candy! Recipe below….. Mushroom Harvest Bowl Serves 2 Ingredients: Pickled cauliflower: Avocado dressing: Harvest bowl ingredients: Method: For the pickled cauliflower: For the avocado dressing: To assemble the bowls: Sprinkle everything with the toasted seeds. Serve with a wedge of blood orange and the avocado dressing on the side. Image and Recipe Credit: The South African Mushroom Farmers’ Association

February 11, 2025

2025 Food trends: Mushrooms tick the box again!

Each November, The Innova Top 10 Trends for the coming year are published based on extensive research into global food and beverage markets. Those for 2025 take clear note of climate concerns, sustainability issues, food safety and personal wellness, boxes all ticked by the production methods used to grow fresh mushrooms and by the highly nutritious composition of fresh fungi themselves. One recent consumer trends survey by the Innova Market Insights group shows that consumers rank quality ingredients as hugely important. “Consumers are seeking ingredients with elevated features such as health benefits, nutrition, freshness and shelf life, and naturalness,” notes Food Stuff South Africa in its report on the trends list. That’s another tick for mushrooms, which are hugely nutritious, boasting robust amounts of antioxidants, selenium, riboflavin and vitamin D; with fresh mushrooms being the only significant source of plant-based vitamin-D! Fungi are also low in sodium and contain both fibre and plant-protein. Another big check-mark for mushrooms is that while people love eating plant-based meals, Innova notes that consumers are no longer in love with processed versions and faux-meat. “[Consumers] want choices that are less processed, more natural, have better taste and texture, offer health benefits, and support the environment. Consumer sentiments along with concern about health risks from eating ultra-processed foods are forcing companies to reimagine their development of plant-based products,” reports Food Stuff South Africa. Fresh mushroom varieties like big browns, which are readily available in every supermarket, are perfect meat substitutes – without having to really change your favourite recipes as the meaty texture and rich flavour of mushrooms make the swap seamless. Food guru Martha Stewart’s website says that “trends tend to build on each other, and likely a lot of the popular phenomenon we’ve been seeing in 2024 will continue to proliferate through the next 365 days. That is, “swicy” is likely here to stay for a while, mushrooms will be everywhere, [and] ‘girl dinner’ will celebrate its second birthday “Swicy” is sweet-heat, and your basic mushroom carries the combination extremely well. However supermarket fungi are really finding their whoa-Nelly moment in girl dinners – the TikTok trend that explores the more snacky, less formal eating experience that women tend to favour when eating alone and on days they don’t feel the need to produce a full meal for the family. Search ‘girl dinner’ online and a million easy options will stack your screen, from quick mushroom pastas to mushrooms on toast and easy egg dishes, like Double Mushroom Omelette https://rebrand.ly/rxz26qc. Another trend we’re excited to have mushrooms lean into in the coming year is “crunch”, which the highly influential Whole Foods Market’s Trends Council has listed as the “texture of the moment” for 2025, saying “from crispy grains and granola to sprouted and fermented nuts to roasted chickpeas and mushroom chips – consumers are increasingly reaching for these items to enhance meals and add texture to breakfast, lunch and dinner.” So dehydrators plugged in, or ovens set to low, mushrooms are moving into crispy, crunchy territory, and we’re onboard for the experience! Alternatively, you can explore crunch in other, less time-consuming ways, like rustling up a batch of Mushroom Popcorn https://rebrand.ly/vodfo49, for the purposes of both snacking and sprinkling over other foods to get that crisp finishing texture. Whichever trends you embrace for 2025, you’ll find mushroom recipes at https://bit.ly/31Tza3V that will make your meals more interesting, delicious and healthy. Enjoy the journey! Mushroom Popcorn Recipe and Image Credit : The South African Mushroom Farmers’ AssociationIngredients: 300g baby button mushrooms½ cup Panko breadcrumbs½ cup biltong dust1 cup plain popcorn 1 tsp chilli flakes½ lemon, zested1 tbsp sesame seeds2 tbsp hoisin sauce2 tbsp soy sauceOlive oil for frying Method: Blitz the popcorn in a food processor until you’ve made chunky crumbs. Mix the panko, popcorn crumbs, biltong dust, chilli flakes, sesame seeds and lemon zest in a large mixing bowl and set aside. In a non-stick frying pan add a drizzle of olive oil and sauté the mushrooms until they release their water and begin to brown. Add the soy sauce and hoisin and roll them around to glaze each one. Allow the sauce to reduce and become sticky. Toss the glazed mushrooms in the popcorn mix making sure each one is well coated. Serve as a snack in jars or cones at a party or while watching your favourite tv show.

February 11, 2025

Pregnancy Nutrition: Foods to Boost Energy and Wellness

Pregnancy is a beautiful journey filled with anticipation and excitement, but it can also be physically demanding, leaving many expectant mothers feeling tired and drained. Proper nutrition plays a crucial role in boosting energy and promoting wellness during this time. Ensuring that both mother and baby are well-nourished can make a remarkable difference in the pregnancy experience. Here’s a guide to some essential foods that can help boost energy and wellness during pregnancy. 1.Whole Grains Whole grains like oats, quinoa, and brown rice are excellent sources of carbohydrates, the primary energy source for the body. Unlike refined grains, whole grains are rich in fibre, which aids digestion and helps maintain steady blood sugar levels, preventing the energy crashes that can lead to fatigue. 2. Lean Proteins Incorporating lean proteins such as chicken, turkey, beans, and lentils into your diet is crucial for maintaining energy levels. Proteins not only support the growing baby’s development but also help in repairing and building tissues, which is vital as the body undergoes numerous changes during pregnancy. 3. Fruits and Vegetables A colourful array of fruits and vegetables provides essential vitamins and minerals necessary for maintaining energy and boosting immunity. Options like spinach, bananas, and oranges are packed with nutrients like vitamin C, potassium, and folate, which are vital for the health of both mother and baby. 4. Nuts and Seeds Almonds, walnuts, chia seeds, and flaxseeds are powerhouse foods rich in omega-3 fatty acids, protein, and fibre. These nutrients are essential for brain development and can also help in increasing energy levels. Eating a handful of nuts or adding seeds to your meals can be a quick and easy way to boost your nutrient intake. 5. Dairy Products Calcium is crucial during pregnancy for the development of the baby’s bones and teeth. Dairy products like milk, yoghurt, and cheese are rich in calcium, vitamin D, and protein, which can help keep the expectant mother’s bones healthy and prevent osteoporosis. 6. Hydration Staying hydrated is often overlooked but is a vital aspect of maintaining energy levels. Dehydration can lead to fatigue and other complications. Drinking plenty of water, herbal teas, and natural juices can ensure adequate fluid intake. 7. Iron-rich Foods Iron is essential for producing haemoglobin, which carries oxygen in the blood. During pregnancy, the need for iron increases to support the growing baby and placenta. Foods such as red meat, spinach, and lentils can help prevent iron-deficiency anaemia, which is a common cause of fatigue. Conclusion Maintaining energy and wellness during pregnancy is essential for the health of both mother and baby. Incorporating these nutrient-rich foods into your daily diet can make a significant difference in how you feel. Always consult with your healthcare provider to tailor a nutrition plan suited to your specific needs. Remember, a well-nourished pregnancy can lead to a healthier and happier journey for both you and your little one.

February 7, 2025

Introducing Happa Foods

Just launched in South Africa, organic Happa Foods brings you a range of healthy and delicious baby foods that are super convenient for busy parents. Happa is dedicated towards making food that’s healthy, tasty, fulfilling and organic for your baby’s development. They are organic, free from unnecessary additives, and packed with pure fruits and veggies. Happa is a brand that’s not only about nutrition, but also about simplifying life for busy, health-conscious parents. The range consists of ready-made cereals, puree pouches, puffs and yogo melts. What makes Happa special is that it’s made by parents, for parents. As a father himself, Happa founder Pankaj knows how important it is to give children the very best when it comes to nutrition. Happa is created to be an option that parents can truly trust—organic, free from unnecessary sugars and additives, and made with high-quality fruits and vegetables. Each product is crafted to be as close to natural as possible, so parents don’t have to compromise on quality or convenience. Happa isn’t just baby food; it’s a way to support our children’s health and growth with real, clean ingredients Happa Foods is available from Makro Online, selected Clicks Stores, Takealot.com and medhealthsup.com Happa Founder’s Story: Happa was born in 2018, out of real-life struggles that our founder, Pankaj along with his wife Pali, faced as parents. While traveling with their young daughter, they quickly discovered how hard it was to find healthy, convenient food options for kids. Every meal option seemed packed with sugar, artificial ingredients, or preservatives. Frustrated by the lack of genuinely healthy choices, Pankaj decided to take matters into his own hands. He envisioned a line of baby foods that parents could trust: organic, free from unnecessary additives, and packed with pure fruits and veggies. And so, Happa was born—a brand that’s not only about nutrition but also about simplifying life for busy, health-conscious parents. Today, Happa offers a range of organic baby foods that are as close to nature as possible, tailored for little ones but loved by parents too. We’re proud to provide new-age families with a better choice, one that’s inspired by a parent’s love and commitment to giving their kids the best start in life. Happa Founder’s Word: How did you come up with the idea for this product? The idea for Happa came from a personal need. My wife, Pali, and I struggled to find healthy, on-the-go options for our daughter while traveling; everything seemed packed with sugar, preservatives, or artificial ingredients. We wanted something natural and nutritious, but it was nearly impossible to find. We realised that other parents were likely facing the same challenge. So, we created Happa—a line of pure, organic baby food made from fruits and vegetables, free from additives. Our goal was to give new-age parents a truly healthy, convenient option for their little ones, and it’s incredibly fulfilling to see so many families benefit from it. What makes your product special? What makes Happa special is that it’s made by parents, for parents. As a father myself, I know how important it is to give my daughter the very best when it comes to nutrition. We created Happa to be an option that parents can truly trust—organic, free from unnecessary sugars and additives, and made with high-quality fruits and vegetables. Each product is crafted to be as close to natural as possible, so parents don’t have to compromise on quality or convenience. Happa isn’t just baby food; it’s a way to support our children’s health and growth with real, clean ingredients What has been the best part of your experience? The best part of my experience has been hearing from parents who feel relieved knowing they can trust what they’re feeding their little ones. As a parent myself, I understand the peace of mind that comes with providing the best nutrition. Every story of how Happa has made a positive difference for a family reminds me why we started this journey, and it’s incredibly fulfilling. Happa Range: Cereal: Puree: Puffs: Melts: Happa Cereal: Happa Brown Rice Cereal 200g – R94.69 Happa Brown Rice Cereal is a nutritious and versatile meal option, ideal for babies transitioning to solid foods. Made from 100% natural brown rice, it is rich in fibre, vitamins, and minerals, promoting healthy digestion and growth. The product is free from preservatives, artificial flavours, and added sugars, ensuring a wholesome and safe choice for young children. It’s easy-to-cook formula makes it convenient for busy parents to prepare quick, nutritious meals. Packaged in a 200g airtight pouch, it retains freshness and quality. Happa Brown Rice Cereal is a trusted choice for health-conscious families seeking a balanced and tasty meal option for their little ones. Happa Brown Rice Cereal is a perfect first food for your little one. Happa cereals are made with traditional recipes passed down through generations, ensuring the best taste and quality for your baby. Happa Brown Rice Cereal is made with wholesome ingredients, providing essential nutrients for your baby’s growth and development. With a variety of options including brown rice and oats, these cereals are also free from artificial preservatives, colours and sweeteners making them a healthy choice for your little one. Happa cereals are easy to digest and suitable for tiny tummies. Happa Oatmeal Cereal 200g – R94.69 Happa Cereal Oatmeal 200g is a nutritious and versatile meal option, ideal for babies transitioning to solid foods. Made from 100% natural oats, it is rich in fibre, vitamins, and minerals, promoting healthy digestion and growth. The product is free from preservatives, artificial flavours, and added sugars, ensuring a wholesome and safe choice for young children. It’s easy-to-cook formula makes it convenient for busy parents to prepare quick, nutritious meals. Packaged in a 200g airtight pouch, it retains freshness and quality. Happa Cereal Oatmeal is a trusted choice for health-conscious families seeking a balanced and tasty meal option for their little ones. Happa Oatmeal Cereal is a perfect first food for your little one. Happa cereals are made with traditional recipes

February 4, 2025

Fun lunch box ideas for fussy kids

The team at Krazy Kiwi Kookbox have put together some fun ideas to keep your kids’ lunchboxes exciting and interesting, especially for those slightly more fussy children. Main Items Snacks Treats Tips for Picky Eaters For any assistance with meals visit www.kookbox.co.za

February 4, 2025

The critical role your gut plays in determining overall health and wellbeing

Registered nutritionist, Judith Johnson talks about the fundamental importance of gut health for general wellbeing and the critical role fibre plays in healthy gut function. Did you know that Hippocrates proclaimed, “All disease begins in the gut,” nearly 2500 years ago? He wasn’t wrong! Your gut health is more important than we ever believed. It’s not just about processing and eliminating food. Your gut’s well-being directly impacts how nutrients are absorbed and which toxins, allergens, and pathogens are repelled. In other words, your gut’s health determines your overall health! (Ref 1,5,2) Gut health is essential in the prevention of almost every functional bowel disorder, and begins with the amount and type of fibre you eat. Some fibres are either digestible and water soluble, while others are indigestible and must ferment in the gut (colon) producing a by-product known as short chain fatty acids. These create the environment for good microbial diversity and a healthy gut ecosystem. It is important to include all types of fibres, including vegetables, fruit, seeds, nuts, grains and herbs. (Ref 4) Your gut is your barometer to your health. Bowels need to eliminate 1-3 x day, resembling soft serve ice cream consistency. This usually requires around 35g fibre daily ,eaten with enough fluid to allow the fibre to swell and break down. This can be achieved with 9 serves of fruit and vegetables per day. (ref 6) The importance of fibre for healthy gut function: Microbial diversity and your immune system The more fibre you eat, the better your microbial diversity. This leads to a better immune response, lowered inflammation and the ability to repel pathogens. (Ref 1, 2) Fibre also provides pre- and pro-biotics, which are especially helpful after antibiotic treatment to rebuild a healthy gut balance. (Ref 4) It is through microbial diversity that we get improved absorption of nutrients and better breakdown (digestion) of food particles. Reduction of inflammation Inflammation can lead to disturbances in gut health: from IBD (irritable bowel disease) to malabsorption, reflux, GERD (gastro-oesophageal reflux disease), diverticular disease, haemorrhoids or loose bowels. The right type of fibre in the diet can help in the prevention of all these issues, through its role in lowering inflammatory signals. Fibre also prevents constipation by acting as a natural laxative, naturally softening the stool. (Ref 5) Gradually increasing fibre to 35g per day as well as ensuring adequate water intake will provide a better microbial balance and reduce inflammatory triggers. Blood glucose control Fibre added to a meal will also lower the glycaemic response. We suggest eating your salads and vegetables first or adding extra fibres to the beginning of all meals. This includes vegetable and fruit fibres as well as guar gums/psyllium fibres and seed fibres. (Ref 7) Cardiovascular disease (Cholesterol levels) A good microbiome is essential in the prevention of conditions such as cardiovascular disease, as it has been shown to lower inflammation signals (Ref 9) Fibre acts as a natural cholesterol binder – helping the body rid itself of excess cholesterol. Fibre intake (Psyllium) has been shown to reduce non-HDL cholesterol and apolipoprotein B (apoB). (Ref 8,9) Toxin clearing The colon plays a critical role in our daily elimination of everything our bodies don’t need. The bowels need to empty every day (1-3 times). This process is referred to as Phase 3 detoxing. The fibre we eat helps bind to toxins such as heavy metals and chemicals, which can otherwise be reabsorbed if the colon is sluggish. Skin health such as eczema, psoriasis and acne is also improved when fibre intake is enough to create a good microbiome, as our skin is another way the body rids itself of waste and toxins. Mental health More and more research is focussing on the gut microbiome and its role in mental health. The possibility of conditions such as attention-deficit hyperactivity disorder, autism spectrum disorder, bipolar disorder, major depressive disorder and schizophrenia being linked to gut health is increasingly being studied. The mechanisms of action are not well understood but microbial diversity is known to improve neurotransmitter production. (Ref 2, 10) . Fibre is therefore known for helping create better moods and where the saying “ a happy gut means a happy brain “ comes from. Healthy Weight There are so many reasons why eating plenty of fibre helps with weight control: it helps with satiety: eating your vegetables or fruit first helps feel full quickly and for longer and thus prevents over-eating. Fibre also lowers glucose spikes after a meal and can obviously help with calorie control if lower-calorie fibre foods are chosen (non-starchy salads and vegetables) (Ref 3, 7) Our modern world and current lifestyles are increasingly focussing on processed foods, added sugars, refined flours and flavourings. Our Western diet is tending towards more ‘artificial’ foods, progressively excluding sufficient plants fibres to keep us healthy. An easy way to help reach a better fibre intake if you are not adequately and actively eating optimally for gut health is through Cool Stool™. Cool Stool™ is currently available on www.coolstool.co.za, Faithful To Nature, Takealot, selected Wellness Warehouse stores, and selected pharmacies and health stores nationwide. View the expanding and updated stockists list on https://www.coolstool.co.za/stockists Instagram: https://www.instagram.com/keepitmovingwithcoolstool/ Facebook: https://www.facebook.com/keepitmovingwithcoolstool Article References Ref 1:Gut microbiota, metabolites and host immunityhttps://pubmed.ncbi.nlm.nih.gov/27231050/ Ref 2:Role of intestinal microbiota and metabolites on gut homeostasis and human diseaseshttps://pubmed.ncbi.nlm.nih.gov/28061847/ Ref 3:Dietary Modulation of Gut Microbiota Contributes to Alleviation of Both Genetic and Simple Obesity in Childrenhttps://pubmed.ncbi.nlm.nih.gov/26425705/ Ref 4:Why prebiotics are as important as probioticshttps://experiencelife.lifetime.life/article/why-prebiotics-are-as-important-as-probiotics/ Ref 5:Diet and microbiota linked in health and diseasehttps://pubs.rsc.org/en/content/articlelanding/2018/fo/c7fo01820g Diet and microbiota linked in health and disease Ref 6:Health benefits of fruits and vegetableshttps://pubmed.ncbi.nlm.nih.gov/22797986/ Ref 7:Dietary fibre: influence on body weight, glycaemic control and plasma cholesterol profilehttps://pubmed.ncbi.nlm.nih.gov/20593113/ Ref 8:Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trialshttps://pubmed.ncbi.nlm.nih.gov/30239559/ Ref 9:Dietary fibre in hypertension and cardiovascular disease management: systematic review and meta-analyseshttps://pubmed.ncbi.nlm.nih.gov/35449060/ Ref 10:The Microbiota-Gut-Brain Axis in Psychiatric Disordershttps://pubmed.ncbi.nlm.nih.gov/36232548/ Judith Johnson is a private practicing registered consulting dietician with 25 years of experience in personalized integrated

January 20, 2025

School and work lunchbox ideas from Krazy Kiwi Kookbox!

School and work lunchbox ideas from Krazy Kiwi Kookbox! 1. Quinoa and Veggie Power Bowls Ingredients: Instructions: 2. Chicken and Avocado Wraps Ingredients: Instructions: 3. Greek Yogurt Parfait Ingredients: Instructions: 4. Veggie and Hummus Pita Pockets Ingredients: Instructions: 5. Brown Rice Sushi Bowls Ingredients: Instructions: 6. Chickpea Salad Ingredients: Instructions:

November 12, 2024

HEALTHY MEAL IDEAS FOR CHILDREN

Healthy eating is an important lesson you can teach your children. The example you set is the best way to help your kids make smart food choices and to develop a positive relationship with food. A healthy, balanced diet is not just good for kid’s bodies, it’s good for their brains, too. The right foods can improve brain function, memory, and concentration. Like the body, the brain absorbs nutrients from the foods we eat, and these 10 “superfoods” can help children boost their brainpower. Fatty fish, such as salmon, is a good source of omega-3 fatty acids that are needed for brain growth and function. Getting enough of these fatty acids can help kids improve their mental skills. TRY: Make salmon sandwiches (on whole wheat bread) instead of tuna for a healthy alternative. Eggs are a great source of protein, and their yolks have choline, an important nutrient for memory development. TRY: A homemade breakfast wrap, loaded with veggies for a quick and healthy breakfast before school. Kids love peanut butter, and that’s a good thing since this healthy snack is packed with vitamin E, an antioxidant that protects nerve membranes. It also has thiamin, which is good for the brain, and glucose which gives energy. TRY: Peanut butter makes a great dip for fruits such as bananas, and for veggies such as celery. Whole grains such as breads and cereals provide glucose, an energy source the brain needs. Whole grains also contain B vitamins, which are good for the nervous system. TRY: Add whole grains to most meals by switching to whole grain breads, wraps, and crackers. Oats and oatmeal are excellent sources of energy and brain “fuel.” Oats are packed with fiber to help keep kids feeling full so they don’t snack on junk food. They are also an excellent source of vitamins E, B complex, and zinc to help kids’ brains work their best. TRY: Oatmeal can be a base for almost any topping such as apples, bananas, blueberries or even almonds. Berries can help improve memory and are packed with vitamin C and other antioxidants. Seeds from berries also contain omega-3 fats that help with brain function. Look for strawberries, cherries, blueberries, and blackberries – the more intense the colour of the berry, the more nutrition it has. TRY: Berries can be used in smoothies or just as they are for healthy snacks or desserts. Bean, beans, good for the heart… so the saying goes. They are also good for kid’s brains since they have energy from protein, complex carbohydrates, fiber, and vitamins and minerals. They can keep energy levels high. Kidney and pinto beans are good choices as they contain more omega-3 fatty acids that other bean varieties, which are important for brain growth and function. TRY: Add beans as a salad topper, as filler for lettuce wraps, or even add them to spaghetti for a more nutritious meal. Vegetables with rich, deep colour are an excellent source of antioxidants to keep the brain cells healthy. Some veggies to include in your child’s diet are tomatoes, sweet potatoes, pumpkin, carrots, or spinach. It’s easy to sneak veggies into spaghetti sauces or soups. TRY: Replace potato or corn chips in your child’s lunch with baked sweet potato wedges or easy-to-snack-on veggies such as sugar snap peas or baby carrots. B vitamins are necessary for growth of brain tissue, neurotransmitters, and enzymes, and dairy products are a good source for these nutrients. Low fat milk or yogurt is great sources of protein and carbohydrates foe the brain. Dairy is also an excellent source of vitamin D, which children and teens need in greater amounts than adults. TRY: Low-fat cheese sticks make a great to-go snack and are a good source of calcium. Lean beef or meat alternatives are excellent sources of iron, which helps kids maintain energy and focus in school. Beef is also a good source of zinc, which aids memory. Vegetarian kids can get their iron from black bean and soy burgers. Beans have what is called nonheme iron, which needs vitamin C to be absorbed so have them eat their veggie burgers or beans with good sources of vitamin C such as peppers or orange juice. TRY: Grilled lean-meat kabobs or grilled black bean burgers make a tasty and healthy alternative to regular hamburgers and hotdogs for your next braai!

October 16, 2024

Healthy Eating Habits for Children

Healthy eating is an important lesson you can teach your children. The example you set is the best way to help your kids make smart food choices and to develop a positive relationship with food. A healthy, balanced diet is not just good for kid’s bodies, it’s good for their brains, too. The right foods can improve brain function, memory, and concentration. Like the body, the brain absorbs nutrients from the foods we eat, and these 10 “superfoods” can help children boost their brainpower. Fatty fish, such as salmon, is a good source of omega-3 fatty acids that are needed for brain growth and function. Getting enough of these fatty acids can help kids improve their mental skills. Make salmon sandwiches (on whole wheat bread) instead of tuna for a healthy alternative. Eggs are a great source of protein, and their yolks have choline, an important nutrient for memory development. Try a homemade breakfast wrap, loaded with veggies for a quick and healthy breakfast before school. Kids love peanut butter, and that’s a good thing since this healthy snack is packed with vitamin E, an antioxidant that protects nerve membranes. It also has thiamin, which is good for the brain, and glucose which gives energy. Peanut butter makes a great dip for fruits such as bananas, and for veggies such as celery. Whole grains such as breads and cereals provide glucose, an energy source the brain needs. Whole grains also contain B vitamins, which are good for the nervous system. Add whole grains to most meals by switching to whole grain breads, wraps, and crackers. Oats and oatmeal are excellent sources of energy and brain “fuel.” Oats are packed with fiber to help keep kids feeling full so they don’t snack on junk food. They are also an excellent source of vitamins E, B complex, and zinc to help kids’ brains work their best. Oatmeal can be a base for almost any topping such as apples, bananas, blueberries or even almonds. Berries can help improve memory and are packed with vitamin C and other antioxidants. Seeds from berries also contain omega-3 fats that help with brain function. Look for strawberries, cherries, blueberries, and blackberries – the more intense the color of the berry, the more nutrition it has. Berries can be used in smoothies or just as they are for healthy snacks or desserts. Bean, beans, good for the heart… so the saying goes. They are also good for kid’s brains since they have energy from protein, complex carbohydrates, fiber, and vitamins and minerals. They can keep energy levels high. Kidney and pinto beans are good choices as they contain more omega-3 fatty acids that other bean varieties, which are important for brain growth and function. Add beans as a salad topper, as filler for lettuce wraps, or even add them to spaghetti for a more nutritious meal. Vegetables with rich, deep color are an excellent source of antioxidants to keep the brain cells healthy. Some veggies to include in your child’s diet are tomatoes, sweet potatoes, pumpkin, carrots, or spinach. It’s easy to sneak veggies into spaghetti sauces or soups. Replace potato or corn chips in your child’s lunch with baked sweet potato wedges or easy-to-snack-on veggies such as sugar snap peas or baby carrots. B vitamins are necessary for growth of brain tissue, neurotransmitters, and enzymes, and dairy products are a good source for these nutrients. Low fat milk or yogurt is great sources of protein and carbohydrates foe the brain. Dairy is also an excellent source of vitamin D, which children and teens need in greater amounts than adults. Low-fat cheese sticks make a great to-go snack and are a good source of calcium. Lean beef or meat alternatives are excellent sources of iron, which helps kids maintain energy and focus in school. Beef is also a good source of zinc, which aids memory. Vegetarian kids can get their iron from black bean and soy burgers. Beans have what is called nonheme iron, which needs vitamin C to be absorbed so have them eat their veggie burgers or beans with good sources of vitamin C such as peppers or orange juice. Grilled lean-meat kabobs or grilled black bean burgers make a tasty and healthy alternative to regular hamburgers and hotdogs for your next braai!

October 15, 2024

The power of dairy nutrition for active teenagers

Making sure that children get the right nutrition daily to support their healthy growth, development, and active lifestyles can be a concern for parents. This is amplified when our children participate seriously in sports, which increases the intensity and frequency of athletic demands on their bodies. Whether your child is just starting out in school sports or is showing promise as a future star, understanding sports nutrition is crucial to their performance, recovery, and overall health. The basics of sports nutrition for active kids Registered Dietitian, Rosey Lombard says, “A balanced diet is foundational to sports nutrition. However, when it comes to children who are playing sports regularly, there are several important overlays that include focused nutrition that supports performance during training and competition, as well as post-sports recovery and long-term health.” A well-rounded diet for active children includes: Carbohydrates – the primary energy source for the brain and muscles during sports. Carbohydrates could be a source of dietary fibre, and are essential for gut health. Foods like bread, rice, potatoes, fruit and vegetables provide the energy needed to prepare for and power through high-energy activities. Proteins – the building blocks necessary for muscle development, growth and repair. A varied diet that includes milk, yoghurt, cheese, chicken, fish, eggs and legumes. This typically meets a child’s daily protein needs without the need for additional supplements. Fats – vital for smooth functioning of body cells and providing concentrated energy. Healthy fats from sources like avocado, peanut butter, olive oil, and nuts can help boost the energy (kJ) content of meals without adding too much volume. Vitamins and minerals – richly found in colourful fruits and vegetables to support all systems in the body. While vitamins help support the immune system and promote overall health, minerals such as potassium and magnesium are essential for muscle function. The role of dairy in sports nutrition and recovery “Dairy products play a significant role in the diet of young athletes, says Maretha Vermaak Registered Dietitian at Rediscover Dairy, “They provide high-quality protein, which is crucial for improving performance and aiding recovery after exercise. Research shows that as little as 500 ml of milk or flavoured milk after high-intensity training has all the right ingredients to help replace, repair and grow muscle tissue that broke down during exercise. Having a recovery drink that is nutrient-rich such as milk within an hour after a workout helps your body to maintain energy levels and limits tissue breakdown, making it possible to train just as hard the next day. In addition to protein, dairy provides carbohydrates for energy; potassium, sodium, and magnesium to replace electrolytes lost through sweating, and fluid to prevent dehydration. Dairy is particularly high in calcium, a mineral that is essential to build and maintain strong bones and support muscle function.” Examples of ideal post-exercise dairy-based snacks include: Milk or flavoured milk Yoghurt or drinking yoghurt Fruit smoothies made with yoghurt and milk Cereal with milk or yoghurt Cheese sandwiches Baked potatoes with cottage cheese Tailoring nutrition to your child’s needs Every child is different, and their nutritional needs vary depending on factors such as age, intensity of activity, and personal preferences. Parents should focus on providing sufficient kilojoules to provide energy for daily functions, growth, sports performance, and recovery. Rosey advises, “One way to ensure that your child receives enough energy is by adding healthy fats to meals and snacks. Examples of this would be to add peanut butter to a smoothie or avocado to a cheese sandwich or a handful of nuts to their lunchbox. Fats contain more than double the energy per gram compared to carbohydrates or proteins, making them a dense source of calories.” Pre-training fuel and hydration – Before training, it’s crucial to fuel your child with a carbohydrate-based snack. This could be a quick smoothie, yoghurt with fruit, cereal with milk, or peanut butter and jam toast. Hydration is equally important—encourage your child to drink water or milk throughout the day to maintain optimal hydration levels. Recovery after training – After training, the goal is to replenish the energy expended and support muscle recovery. Within the first hour post exercise, ensure that your child is getting a snack that contains both carbohydrates and some protein. A good example of this would be a flavoured milk, yoghurt with fruit, or a cheese and honey sandwich. If your child doesn’t feel like eating, a smoothie or milkshake can be a good alternative to kickstart the recovery process. Rosey concludes, “For parents, sports nutrition for their kids need not be complicated, especially if you already have a strong foundation of daily balanced meals. Then it is just a matter of being aware of sufficiently meeting energy needs before sports and focusing on protein-rich snacks for recovery after sports. There’s a wide range of choice of how parents can meet the nutritional needs of their budding athletes, and luckily many dairy products are amongst kids’ favourite foods.” For more information on the benefits of dairy and sports nutrition for children, visit https://www.rediscoverdairy.co.za/sport-nutrition/ For dairy ideas and recipes join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

September 19, 2024

Breastfeeding Awareness

With Breastfeeding Awareness Week (1-7 August 2024) coming up, mothers face a multifaceted journey. They encounter common challenges such as latching difficulties, lack of support, and workplace obstacles. This week aims to shift the stigma surrounding breastfeeding and formula feeding, highlight the critical role of support networks, and explore solutions to these challenges. Why Mothers Stop Breastfeeding Breastfeeding is often portrayed as a natural and straightforward process, but many mothers face significant hurdles that lead to early cessation. Among the most common reasons are: Latching Difficulties: A proper latch is crucial for effective breastfeeding, yet many infants struggle to latch correctly. This can result in pain for the mother and insufficient milk transfer for the baby. Latching issues often stem from anatomical challenges, lack of immediate postnatal support, or both. Lack of Support: Successful breastfeeding requires a supportive environment. Without encouragement from family, friends, and healthcare providers, mothers may feel isolated and overwhelmed. Community support, breastfeeding groups, and access to lactation consultants are vital for sustaining breastfeeding practices. Returning to Work: The transition back to the workforce is a significant barrier. Without adequate facilities for pumping and storing milk, and without flexible schedules, many mothers find it difficult to maintain their breastfeeding routine. Concerns about Milk Supply: Many mothers worry about their milk supply being insufficient. This concern can be fuelled by societal pressures, misinformation, or a lack of visible milk during pumping sessions. Understanding normal feeding patterns and growth indicators can alleviate these concerns. Shifting the Stigma Breastfeeding is a personal journey that can vary greatly from one mother to another. Some may breastfeed for a short time, while others may continue for years. It’s important to recognise and normalise this variability. There is a societal stigma attached to not breastfeeding, often exacerbated by the phrase “breast is best.” While breastfeeding has many benefits, it is essential to acknowledge that fed is best. Formula feeding can be a healthy alternative, providing necessary nutrients and allowing mothers who cannot or choose not to breastfeed to ensure their babies are well-nourished. High-quality formula products are designed to closely mimic breast milk, supporting infant growth and development. Supporting mothers means respecting their choices and providing the resources they need to nurture their babies. Importance of Support & Men as Breastfeeding Champions Support networks play a crucial role in helping mothers achieve their breastfeeding goals. Lactation consultants and healthcare providers offer invaluable assistance in overcoming breastfeeding challenges. Additionally, fathers and partners can be powerful advocates, providing emotional and practical support that enhances the breastfeeding experience. By being present, encouraging, and helping with tasks that ease the mother’s burden, partners can significantly contribute to a successful breastfeeding journey. Workplace Challenges Returning to work presents unique challenges for breastfeeding mothers. Employers can support breastfeeding by providing lactation rooms, scheduled pumping breaks, and flexible working hours. These accommodations help mothers continue breastfeeding without compromising their work responsibilities, fostering a more inclusive and supportive workplace environment. Relevant Statistics and Benefits of Breastfeeding According to the World Health Organisation (WHO): Globally, rates of exclusive breastfeeding in the first six months of life have increased by 10 percentage points over the past decade, reaching 48% in 2023, nearing the World Health Assembly target of 50% by 2025. Significant progress is observed across various regions, with 22 countries in Africa, Asia, Europe, and Oceania documenting increases of more than ten percentage points in exclusive breastfeeding since 2017. Breastfeeding offers numerous benefits, including optimal nutrition, immune support, and bonding opportunities between mother and baby. It also contributes to the mother’s health, reducing the risk of certain cancers and postpartum depression. Progress and Challenges While global rates of exclusive breastfeeding are improving, many mothers still face barriers, especially in the workplace. We call on policymakers to prioritise breastfeeding rights and support initiatives that enable mothers to breastfeed without barriers. As Breastfeeding Awareness Week approaches, it’s important to reflect on the diverse experiences of breastfeeding mothers. By understanding the challenges they face, shifting societal perceptions, and providing robust support networks, we can create a more supportive and empathetic environment for all mothers. Vital Baby is proud to contribute to this cause by offering support and innovative products designed to aid mothers throughout their breastfeeding journey. Let’s work together to normalise this journey, celebrate every mother’s choice, and ensure that all babies receive the nourishment they need.

August 2, 2024

Simplifying Your Child’s Nutrition

Ensuring your child gets the right nutrients can be challenging amidst the chaos of daily life. Choose Alula Gold Kid 4-in-1 nutrition – a comprehensive solution designed for kids aged 3 years and older, dubbed as Super Nutrition for Super Kids. This 4-in-1 drink packs a powerful punch, offering protein, vitamins and minerals in a convenient package. Protein supports muscle growth, while vitamins and minerals help boost overall immune function. Why choose Alula Gold Kid 4-in-1? Firstly, convenience reigns supreme. With this product, there’s no need to juggle multiple supplements or worry about missing crucial nutrients. It streamlines the process, ensuring your child’s nutritional needs are met with ease. Quality is paramount, and we deliver. This commitment to excellence provides peace of mind for parents. Moreover, taste matters. Yet, Alula Gold Kid has zero added sugar and comes in two variants, ready-to-drink and powder formula, making it a breeze to incorporate into your child’s routine. Overall, Alula Gold Kid 4-in-1 simplifies your child’s nutrition. By providing essential nutrients in one convenient drink, it takes the guesswork out of ensuring your child thrives. Make Alula Gold Kid a staple in your child’s daily routine and pave the way for their future.

July 23, 2024

Unlocking the Power of Breastfeeding with Medela

Breastfeeding is one of the most intimate and rewarding experiences for a mother and her baby. Tt can however sometimes be challenging to find the right products to support this journey. Medela is committed to providing innovative and reliable breastfeeding solutions to ensure that every mother can enjoy this special bonding time. Medela’s range of breast pumps covers all the potential needs of breastfeeding mums: from initiating breastfeeding for a prematurely born baby with the highest-standard, hospital-grade breast pump Symphony (available to rent), to expressing milk to cover the odd night out with the high-performance manual pump Harmony, to exclusive expressing with our Freestyle Hands-free pump. All Medela breast pumps feature 2-Phase Expression™ technology, which mimics babies’ natural sucking rhythms, allowing mums to express more breast milk in less time. Medela Freestyle Hands-Free Double Electric Breast Pump For the modern, on-the-go mom, the Medela Freestyle Hands-Free Double Electric Breast Pump is a game-changer. This pump is designed to provide maximum flexibility, allowing moms to pump hands-free while continuing with their daily activities. The lightweight, compact design is perfect for busy moms who need to pump at work, home, or on the move. With its double pumping feature, it significantly reduces the time needed for each expressing session. The Freestyle also has a rechargeable battery and a digital display, ensuring you have everything you need for a seamless pumping experience. Medela Swing Maxi Double Electric Breast Pump The Medela Swing Maxi Double Electric Breast Pump is another excellent choice for moms seeking efficiency and comfort. This double electric breast pump is designed to express milk from both breasts simultaneously, saving valuable time and increasing milk production. Its compact and portable design makes it ideal for both home and travel use. The Swing Maxi is equipped with Medela’s 2-Phase Expression technology, which mimics a baby’s natural sucking rhythm, ensuring maximum comfort and efficiency. Whether you’re at home or on the go, the Swing Maxi makes the breastfeeding journey smoother and more manageable. Medela Solo Electric Single Breast Pump For moms who prefer a single pump, the Medela Solo Electric Single Breast Pump is a great option. It offers simplicity and ease of use with its compact design and intuitive controls. The Solo features Medela’s 2-Phase Expression technology, which mimics babies’ natural sucking rhythm. This pump is perfect for moms who need a reliable, efficient option for occasional pumping. Its lightweight and portable nature ensures you can take it anywhere, whether you’re at home, at work, or traveling. Medela Harmony Manual Breast Pump The Medela Harmony Manual Breast Pump is a fantastic option for moms who prefer a more traditional, manual pumping method. This lightweight and portable pump is ideal for occasional use and provides a quiet, discreet pumping experience. The Harmony features Medela’s 2-Phase Expression technology, allowing you to switch between stimulation and expression phases easily. It’s perfect for moms who need a backup pump or prefer manual expression for comfort and control. Medela South Africa is dedicated to supporting moms on their breastfeeding journey by offering a range of high-quality, innovative breast pumps. Whether you need the hands-free convenience of the Freestyle Hands-Free, the efficiency of the Swing Maxi, the simplicity of the Solo, or the control of the Harmony, Medela has a solution that fits your lifestyle. You can hire a Medela Symphony Hospital Grade Breast Pump for 4 weeks for ONLY R999.00. Contact Lorraine at LSekgetle@sunpac.co.za or 011 445 3300 and jump onto your breast-pumping journey with us. For more information about these products and to find the right pump for you, visit Medela South Africa’s website Medela breast pumps are available at selected Dis-Chem, Baby City Clicks, Takealot, Fedisbest.

July 8, 2024

Why dairy has a significant place in sustainable diets

Many South African consumers are becoming more aware of the climate change impacts of their food choices and are looking for practical ways to shift towards a more sustainable diet. Including more vegetables and fruit, whole-grains and legumes in our family meals is certainly more environmentally friendly. However, sustainable diets must also be healthy diets and because of their unmatched nutritional quality, animal-based foods such as dairy play a vital role in sustainable diets. It’s important to understand what the experts mean when they talk about sustainable diets. Environmental factors are an important consideration but so are nutritional needs, affordability and whether the diet is culturally acceptable. A sustainable diet must be one that is accessible, affordable as well as good for the planet and people’s well-being. According to registered dietitian at Rediscover Dairy, Maretha Vermaak, “A healthy diet consists mostly of plant-based foods and includes moderate amounts of eggs, dairy, poultry, and fish, and small amounts of red meat. This balance of a variety of foods is really important. Diets that are predominately or exclusively plant-based may lack several micronutrients, such as vitamin B12, iron, calcium, and zinc, which are essential for the body’s functioning and the prevention of nutritional deficiencies. Not only are animal-source foods such as dairy rich in most of these micronutrients, but their bioavailability is also higher compared to plant-sourced foods. Another important consideration when it comes to sustainable diets is that consuming a diet that exceeds a person’s energy requirements is regarded as an environmental burden. Reducing overconsumption and improving the energy balance of your diet will have both health and environmental benefits. This is relevant in countries such as South Africa where we have such high rates of overweight and obesity.” Because diets are culturally based and geographically influenced, different populations have certain nutritional challenges. For instance, in South Africa calcium intake is low across all age groups, and researchers have attributed this in part to a low consumption of dairy. Therefore, the South African food-based dietary guidelines encourage the consumption of milk, yoghurt or maas on a daily basis. Professor Mieke Faber, Extraordinary Professor at North West University explains, “The impact of dietary shifts on health and the environment is context-specific due to diverse food systems and discrepancies in food security and nutritional status across and within countries. In most high-income countries, consumption of animal-source foods should be limited because of high risks of non-communicable diseases (NCDs) and environmental footprints. So, shifts towards a more plant-based diet will simultaneously reduce health risks and environmental impact. However, in many low- and middle-income countries with a high prevalence of nutrient deficiencies and undernutrition such as South Africa, diversifying the diets and increasing the intake of animal-source foods will be needed to supply adequate amounts of essential nutrients, with a consequent increase in environmental impact. Under these circumstances, meeting dietary requirements and nutrition targets would be the priority, with a somewhat higher environmental impact as a trade-off.” As you think of ways to make your family’s diet more climate friendly and sustainable, you need to take into account healthy balance and nutritional quality as well as consider other factors around food consumption that impact on the environment: Eating more plant-based foods – experiment with ways to include more vegetable and fruit, legumes, grains, nuts and seeds in your meals. Some ideas include planning meals that use a variety of differently coloured vegetables, adding leafy greens and tomato to your cheese sandwich or spinach and red pepper to an omelette. Try out delicious recipes for meals that are plant-based and boost the nutritional quality by including legumes and dairy. Limiting highly processed foods – reduce the amounts of nutrient-poor sugary beverages, salty snacks and high fat take-aways that you purchase every month. Instead focus your food budget on food choices that are nutrient-dense such as fresh vegetables, fruit, milk, yoghurt and maas. Cultivate an interest in cooking from scratch, and make preparing healthy meals and lunchboxes a fun, team effort in your home. Swapping out red meat – Use smaller portions of beef and add legumes such as beans, lentils and chickpeas to bulk up a stew, curry, mince sauce or casserole. It helps to plan fewer red meat-based meals in a month, opting instead for chicken, fish or vegetarian alternatives. Reducing your food waste – many consumers don’t realise that our collective food waste is a major contributor (around 10%) to global greenhouse gas emissions. So, cutting down our food waste is one of the most effective ways that consumers can lead more climate friendly lives. This means planning your meals, shopping only for what you need, storing food correctly, freezing surplus food whenever possible, giving away excess food and making sure you use perishable food items such as dairy before their expiry dates. Recycling, reusing and repurposing food packaging waste – while food packaging has a protective role, it is a major contributor to environmental pollution. Actively reduce your use of single-use plastics and use reusable shopping bags for your food shopping. In addition, set up a family system for recycling, reusing or repurposing your food packaging waste to reduce your household’s impact on the environment. Growing anxiety about the climate crisis is motivating more people to be open to adapting their diets and this presents an opportunity for us to also improve our food choices for better health. Every shift we make towards climate friendly lifestyles must include our focus on nutritional quality and its impact on our well-being, all within the framework of our food budgets. This means that nutrient-dense, affordable, accessible foods such as dairy will have a long future when it comes to being part of sustainable diets.

June 7, 2024

Beyond the Classroom: Dibber’s Seed-to Spoon Philosophy Fosters Healthy Habits

Dibber International Preschools is a leader in early childhood education based on the Nordic model and international standards. Ursula Assis, Country Director of Dibber International Preschools, emphasises the importance of early childhood development and literacy in shaping the futures of young learners. “At Dibber, we believe that a well-rounded education begins with the basics, which includes literacy and cognitive skills and well rounded practices like mindful eating,” says Assis. The Importance of Mindful Eating in Early Education Mindful eating is a practice that involves being fully attentive to one’s food and using all senses to enjoy and appreciate meals. At Dibber, cultivating this habit in young children can significantly improve their lifelong health and well-being. Assis notes, “By teaching children to engage with their food mindfully, we are helping them to develop healthy eating habits that will serve them well throughout their lives.” The Dibber Meal Concept, focuses on nutritious, seed-to-spoon meals that are integral to our educational approach. “Nutrition is as vital to a child’s development as any academic subject,” Assis states. “Our meal concept is designed to nurture not just the body but also the mind, making every meal an opportunity for learning and growth.” Activities and Benefits for Attendees Mindful eating and its benefits for children, include: Enhancing sensory experiences and appreciation for food. Recognising hunger cues to prevent overeating. Promoting better digestion through thorough chewing. “Understanding and nurturing the connection between body and mind from an early age is crucial,” concludes Assis.

June 6, 2024

Children and nutrition

Adequate baby and child nutrition is imperative in order to achieve appropriate growth & development, build defence against infections and to decrease the overall incidence of life-threatening disease in childhood. Approximate energy, protein, iron, and folate requirements during childhood Age Energy kJ/day Protein g/day Iron mg/day Folate mcg/day 0-6 months 2700 13 6 65 7-12 months 3500 14 10 80 1-3 years 5500 23 10 150 4-8 years 7000 30 10 200 9-13 years 10000 45 18 300 (Adapted from the National Academy of Sciences- USA) Baby nutrition (0-6 months) During the first 6 months of life most nutrient requirements are met by exclusive breastfeeding. Babies should thereafter be weaned onto solid foods such as vegetable feeds and cereals. It is important to view weaning as both a nutritional and developmental experience as babies explore various tastes and textures. Breastmilk is advantageous because it contains several active enzymes, hormones, and growth factors. Breastmilk also has antibacterial and antiviral properties. Research has also shown that breastfeeding can delay the onset of allergy. The Baby Friendly Hospital Initiative (BFHI) was launched in 1991 by the World Health Organization to support breastfeeding mothers. Infant and toddler nutrition (1-3 years) This age group requires a good balance between breastfeeding and complementary feeds. It is recommended to start with a few teaspoons of nutrient dense food prepared hygienically. It is important to track the weight of the child during this crucial period of weaning. Food fortification is another implementation that helps prevent iron deficiency and nutritional anaemia. Child and teenager nutrition (5-12 years) Eating habits developed during this stage of development sets the scene for the approach to food well into adulthood. Encouraging three healthy meals a day is recommended but appetite may decrease during this phase which may worry parents. However, the incidence of childhood obesity is on the rise in South Africa which can put children and teenagers at significant risk for chronic conditions such as type 2 diabetes and hypertension. Malnutrition Malnutrition may present as an abnormally high or low body mass, poor growth, failure to thrive, swelling of soft tissue (oedema) and recurrent infections due to a compromised immune system. Inappropriate intake of energy and protein may lead to malnutrition. Furthermore, certain micronutrient deficiencies may lead to unique signs & symptoms, such as Vitamin A deficiency or iron deficiency. Protein energy malnutrition (PEM) This type of malnutrition depends on how long protein and energy has been insufficient for the child. Other factors that impact the severity of PEM include age of the child and other associated vitamin, mineral and trace element deficiencies. It is vital to keep track of a child’s weight for height which can be a useful indicator of protein and energy intake. Vitamin A deficiency Vitamin A is found in milk, egg yolk, fish oils, some vegetables and fruits. The diets of children with Vitamin A deficiency are often deficient in other nutrients. A deficiency in Vitamin A can cause dry eyes, night blindness and an increase in the severity of serious infections. Research has shown that Vitamin A supplementation during complicated measles decreases the duration of complications. If Vitamin A deficiency is suspected, a dose of Vitamin A should be given immediately. Vitamin A should be made easily available for children at local clinics and hospitals. Diets rich in Vitamin A containing foods should be encouraged such as green leafy vegetables, pumpkin, squash and carrots. Vitamin B complex deficiency Vitamin B complex can protect against disease and is essential for metabolic processes. Some signs of Vitamin B complex deficiency include dermatitis, diarrhoea, dementia, mood instability and anaemia. Good food sources of B vitamins include, meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens and seeds. Vitamin C deficiency Vitamin C facilitates the absorption of iron. Interestingly, cow’s milk is low in Vitamin C and breastmilk is rich in Vitamin C. Other sources of Vitamin C are citrus fruits, broccoli, berries, melons, potatoes, papaya, guava and tomatoes. Vitamin C deficiency results in poor collagen, poor wound healing, bleeding and haemorrhage. Iron deficiency This can occur commonly in especially the first year of life because milk is low in iron. Iron deficiency can lead to a poor immune system causing an increase in infections, gastrointestinal symptoms, impaired effective absorption of food and vitamins, impaired thermoregulation, fatigue, and impaired cognitive function. Zinc deficiency Zinc is a trace element which aids in metabolic processes and immunity. It also helps maintain epithelial integrity and growth. Zinc deficiency is associated with growth faltering, low birth weight babies and skin lesions. Zinc supplementation is widely available for those children who may require it. Prevention of nutritional disorders Good health education as early as during and after pregnancy, at clinics and schools is critical. The use of Road to health booklets, growth and weight charts should be easily accessible in order to prevent malnutrition. “My plate” is one tool accessible on www.myplate.gov. This resource will allow children to explore food ideas and serves as a visual reminder to make healthy food choices. Conclusion My hope is for all children to grow up healthily while cultivating a positive attitude towards food. Food is vital fuel providing energy that can allow our children to thrive if chosen appropriately and in the correct portion sizes. The caregiver is the most important individual in a child’s life. You can make it easier for your kids to choose healthy options by keeping fruits and vegetables on hand and nutrient-dense foods easily available in the home. Sit down as a family and indulge in nutritious, wholesome meals together. A balanced diet is a balanced body. Dr Candice Shah Specialist Paediatrician Netcare- N1 City Hospital, Cape Town

April 3, 2024

Mushrooms are a Super Cool Superfood in 2024!

According to global trend analysts and pundits from the food industry, 2024 is going to be another great year for mushrooms! Whole Foods in the US each year puts out its predictions on what we will be eating, and those in the know say they’re pretty accurate year in and year out! According to Forbes, top of the 2024 Whole Foods list is “putting the ‘plant’ back in ‘plant-based’”. “With the rise of flexitarian and vegan diets, many meat-free alternatives have flooded the market,” explains the news magazine. “However, it seems consumers are not necessarily interested in animal alternatives made from a long list of products they do not understand, and would rather eat veggie burgers and other products made of vegetables and ingredients they can understand.” “Consumers are looking for healthier and more sustainable products,” agrees Adam Leman, lead fermentation scientist at the Good Food Institute in Washington, speaking on cultivated meat alternatives in the Hob Hill Gazette of August last year. “Mycoprotein (protein from fungus) requires far less caloric input to produce one calorie for human consumption as compared to animal protein. Additionally, it’s high in fibre, very low in fat and has no cholesterol.” The mycoprotein he speaks of is derived from mycelium, the root system of mushrooms, which contains all nine amino acids needed to form a complete protein. It can be grown quickly and is set to take the alt-meat category by storm. Culinary professionals from the US Specialty Food Association’s Trendspotter Panel are in full agreement with the fungi forecast, declaring that “Mushrooms are mushrooming! “Mushrooms for taste, mushrooms for texture, mushrooms for health benefits,” they add, saying that in the coming months “people will discover mushrooms in every food and beverage category” – think social media already going wild for mushroom coffee! Netherlands’ Innova Market Insights actually noted the significant rise in fungi consumption since 2018 to name mushrooms one of their most up-and-coming ingredients of ’24. Clearly it’s past time to start seeking out simpler plant-based products with fewer ingredients and additives, or take the leap straight to nature’s easiest meat substitute – the Big Brown mushroom, also known as a portabella. Light on the pocket, packed with nutrients, and always available in supermarkets, mushrooms can be treated just as you would a burger patty or a piece of steak. No stress or fuss, and always delicious. And even if you don’t want to make your mushrooms the centrepiece of every meal, they’re always happy to take on a side roll. In fact, the fungi side game is really strong, from Greek Mushroom & Potato Salad https://rebrand.ly/j2yjr05 to Mushroom Gravy https://rebrand.ly/cat3xw2 and Coconut Creamed Greens & Mushroom https://rebrand.ly/xo98dbx! Other trends set to impact the dinner table this year: Food as medicine. This is especially appealing among young people, whether for disease prevention or cure. See https://rebrand.ly/gv4ygyo for many of the reasons mushrooms are so good for you. Plant-based seafood. It’s been around for a while, but is expected to gain traction as new products come to market. Don’t worry, if fish flavours aren’t your thing, there’s always the fungi. Water conservation and stewardship of the plant are being taken ever more seriously by diners worldwide. Go to https://rebrand.ly/fgc25iq for mushrooms’ sustainability credentials. Global flavours. Buy local and use the spice aisle to travel with your tastebuds. According to Whole Foods, TikTok’s “Little Treat Culture” is about to move mainstream. It’s about creating little moments that bring a fizz of joy to your life, so that perfect (mushroom) mouthful is about to become everything! Feed your appetite for fresh mushroom dishes at https://bit.ly/31Tza3V.

February 28, 2024

Back to School 2024 – Creating Healthy Lunch boxes

– It’s easier than you think – The 2024 school year has kicked off and parents are back to the challenge of the daily packing of nutritious and appealing lunch boxes. Time constraints, especially on weekday mornings, picky eating, getting the nutritional balance right and cost concerns are all hurdles that busy parents must grapple with. What goes into the lunch box, and what gets eaten during the school day are really important. Lunch, snacks and hydration make a significant impact on our kids’ energy levels and their abilities to concentrate and perform, both cognitively and physically throughout the school day. This year, Juicy Delicious and Rediscover Dairy have teamed up to provide inspiration and dietitian advice to make mastering school lunch boxes much easier. An important feature of school lunch boxes is the inclusion of vegetables and fruits every day. When South African children go back to school in January, it is still stone fruit season with its abundance of peaches, nectarines, and plums available throughout the entire first term. Firm, yet juicy yellow cling peaches, succulent plums and deliciously sweet nectarines are all excellent lunch box fruits because they travel well as whole fruits. They are refreshing on a hot school day, packed with fibre and immune-boosting vitamins C and A, and loved by children as much as any sweet treat. Of course, South African grown stone fruit also blend perfectly with dairy. A fresh peach milkshake or nectarine yoghurt smoothie makes for an ideal, nutrient-dense drink on-the-go. Maretha Vermaak, the registered dietitian at Rediscover Dairy says, “When it comes to nutritional balance, parents need to ensure that school lunch box foods are contributing to their child’s needs for protein, energy, healthy fats, vitamins and minerals. This is where dairy shines. Luckily, kids love dairy, so it is an ideal solution for picky eaters. Milk, cheese, maas and yoghurt offer a unique nutritional spectrum including high quality protein, energy and calcium. Dairy is also a vital source of vitamins such as A, B2, and B12, as well as potassium and zinc. So, you have an exceptional nutritional profile, as well as affordability and versatility. This ensures that you easily include dairy in the school lunch box so that your child is getting the recommended 2 to 3 servings of dairy every day.” Parents can elevate their school lunch box game by using child-friendly compartmentalised lunch boxes, such as the newly launched ADDIS Munch On The Go Bento Box which is proudly manufactured in South Africa. Ideally- sized, with an easy opening, kid-friendly clip, it includes a leak-free POD for a yoghurt, dip or sauce as well as a removable tray for carrot sticks or wholewheat crackers, or slices of nectarines. Fill the main section with a cheese sandwich or chicken, feta and veg wrap and pack a peach or plum, nuts or mini tomatoes in the smaller compartment. With neat, clearly defined sections, picky eaters can navigate their way around their lunch box without feeling overwhelmed and find something they like in every nook. Here are 6 tips to master lunch box prep: Plan ahead – Include lunch box prep in your weekly meal planning and shopping. Create a weekly list to focus on buying a variety of healthy, fresh lunch box foods. If you limit biscuits, sweets and crisps stored in your grocery cupboards then there’s less chance they will end up in the lunch box on a busy morning. Involve your kids – Consider your child’s food preferences and include your kids in the lunch box preparation process. Make it a fun and interactive experience. Daily dairy – You need to aim to include at least 2 to 3 servings of dairy in your child’s daily diet. Luckily there are many ways to include milk, cheese, yoghurt and maas in the school lunch box. You can freeze a small yoghurt or fruit juice to keep the lunch box cold. Always include fruits and vegetables – Each day prioritize fresh fruits and vegetables based on what is seasonally available which helps to meet daily energy, fibre, vitamin and mineral needs. Avoid unhealthy foods – Steer clear of fried, sugary, and high-salt foods to promote overall health and cultivate healthy eating choices from an early age. Choose healthy beverages – Include low-calorie, healthy, nutrient-rich beverages like milk, or water instead of fizzy drinks and sugary cordials. By incorporating these tips and keeping in mind the delightful combination of dairy and stone fruits, parents can ensure that their children start the year with lunch boxes that are nutritious and delicious, setting the stage for a successful school year. For more inspiration and recipes, follow @juicydelicioussa on Instagram or visit www.juicydelicious.co.za

January 24, 2024

Avocados as a First Food for Babies

Your baby is nearing six months and the excitement starts to mount as you prepare to introduce solid foods for the first time. As your baby grows, the ability of breastmilk alone to meet the increasing nutritional needs starts to become limited as it is too low in energy, protein, and minerals like iron and zinc. A variety of nutritionally balanced foods are needed to fill this nutritional gap. With all the do’s and don’ts out there, the great news is that avocados are a nutritionally unique food with suitable consistency and texture to feature as a first food in a baby’s diet. First Food Traditional first foods include cereals, soft porridge (e.g., rice porridge or maize porridge) and pureed vegetables like pumpkin. While these are great options, there are many other foods to add to your baby’s diet from early on. Easy to puree into a consistent texture, avocados work very well as one of the first foods. Compared to traditional first foods, avocados are nutritionally unique, containing healthy monounsaturated fats and a blend of soluble and insoluble fibre. Avocados Pack a Nutrient Punch Good first foods should meet the high nutritional needs of a baby, such as energy, fatty acids, and key vitamins and minerals like vitamin A, the B vitamins, iodine, iron and zinc. Avocados are high in energy, high in healthy monounsaturated fatty acids, naturally free from cholesterol and sodium and are a source of fibre – all key nutrient factors in a healthy and balanced diet for a baby. Avocados are also high in vitamin K (necessary for healthy bones), copper (needed for immune function), and biotin (for skin and hair health), and contain amongst the highest levels of a group of antioxidants called carotenoids (namely lutein and zeaxanthin) of any fruit. Avocados Offer Variety It is good practice from early on to offer your baby a variety of flavours and textures. Now while it is important to start with pureed options as your baby first experiences the change in texture from liquid milk, it is easy to get stuck on pureed butternut and mashed banana. The ability to handle lumpier foods is important long term for your baby’s oral development for speech. Avocados offer a variety of texture options from super smooth to slightly lumpy and this can be easily altered depending on how much you mash the fruit. It’s Play Time A baby’s eating experience is about more than just taste: other senses like sight, feeling and smell are equally important. Allowing babies to play with food is key for motor development. Experiment by adding some avocado slices to the tray of the feeding chair or scooping pureed avo into your little one’s hands. This will encourage your baby to start moving the hand to the mouth to learn the important skill of self-feeding, and in a safe and secure manner. As your baby gets older and masters the pincer grasp, small avocado cubes are a great way to practise this newfound skill. Allergen Awareness Many caregivers make the mistake of not offering babies potential allergenic foods. In fact, introducing potential allergen foods from 6 months may even reduce the risk of allergies, according to research. Introduce potential allergens, like wheat, eggs, and nuts, one at a time, monitoring for 2 – 3 days for signs of a reaction. The great news is that avocado is not a high-risk food when it comes to allergies and can be safely and quickly introduced into your baby’s diet. Remember, it’s important to always offer your baby age-appropriate purees and soft foods, which will differ from young babies just starting out with solids to older babies with more practice in their newfound eating skills. BABY FOOD AVO & PUMPKIN PUREE Butternut or sweet potato can be substituted for the pumpkin. Avocado makes a healthy first food, packed with monounsaturated fats and essential nutrients. Number of servings: 4 Preparation time: 5 minutes Cooking time: 10 mins Total time: 15 minutes Ingredients: ¼ small wedge pumpkin, peeled and cut into cubes ¼ ripe, fresh avocado, halved, pitted, peeled and diced 1 tablespoon apple puree, homemade or readymade (optional) Method: Cook pumpkin in 1 cup of boiling water for 10 minutes until very tender. Drain and cool completely. Mash the pumpkin and avocado in a bowl until smooth. Add apple sauce to taste. Serve baby 1 to 2 tablespoons mixture. Extra puree can be stored covered in the fridge, serve at room temperature. (do not heat in the microwave as the avocado will turn bitter) BABY FOOD AVO CHOCOLATE PUDDING Number of servings: 2Preparation time: 5 minutes Cooking time: 0 minutes Total time: 5 minutes Ingredients: ¼ ripe, fresh avocado, halved, pitted, peeled and diced ½ banana 2 dates, pitted, and soaked in boiling water ½ teaspoon cocoa powder ½ teaspoon vanilla extract Method: Drain the dates, and chop. Place all the ingredients in a food processor and blend to a smooth puree. Serve. References Fewtrell M et al. Complementary Feeding: A Position Paper by the Hepatology, and Nutrition (ESPGHAN) Committee on Nutrition. Journal of Paediatric Gastroenterology and Nutrition. 2017;64: 119–132. Ierodiakonou D, Garcia-Larsen V, Logan A, et al. Timing of allergenic food introduction to the infant diet and risk of allergenic or autoimmune disease. A systematic review and meta-analysis. JAMA. 2016;316:1181–92. Comerford KB et al. The Role of Avocados in Complementary and Transitional Feeding. Nutrients 2016, 8, 316; doi:10.3390/nu8050316.

November 7, 2023

Take your air fryer cooking to the next level with the newly-launched Cape Foods I Love Air Fryer Seasonings range

Air fryer cooking has taken South Africa by storm. What started out as a niche cooking method has now become one of the most popular and talked-about ways of preparing food. In fact, in July this year, Cape Talk Radio reported that air fryers have become so popular in South Africa, that it’s affected the cooking oil industry! But what is it about the air fryer that has South Africa buzzing? Well, the benefits of using an air fryer are seemingly endless… It all started during the Covid-19 pandemic, when millions of people around the world (many of whom don’t traditionally cook!) were forced to stay at home and prepare their own food. The air fryer offered a quick, easy and affordable method to prepare fries, chicken, veggies, pizzas and just about any other food. Air fryer cooking is: Healthy Deep-fried food may be delicious, but it is incredibly unhealthy – the consumption of too much fat and oil is a leading cause of high cholesterol, heart disease and obesity. Air fryers work by circulating hot air around a food item to create the same crispiness as in traditional fried foods. This means you can enjoy your favourite foods and flavours without the oil. Quick Air fryers cook food a lot faster than other appliances, saving you time. They are particularly handy when you’re cooking for a family or when you’re rushing to finish the food before loadshedding kicks in. Affordable Because air fryers cook food in less time, you’ll use less electricity, saving you money. Tasty Air fryer food is tasty, and affords you the opportunity to enjoy all your favourite meals, but prepared in a much healthier way. Safe Air fryer cooking is safe, and it eliminates the dangers of cooking with hot oil. International herb and spice manufacturer, Cape Foods, has launched an innovative new range of spices designed specifically for use with an air fryer. The I Love Air Fryer Seasonings range offers customers easy, ready-to-use seasonings for every dish imaginable, and allows you to take your air fryer cooking to the next level. The range is MSG-free, gluten-free and non-irradiated, offering delicious seasoning without the addition of unhealthy ingredients. Cape Foods Air Fryer Spices are available in six delicious variants: Chicken BBQ Seasoning Cook the most delicious “faux fried” chicken with this tasty barbeque spice blend. Roast Veggies Seasoning The perfect addition to your roasted peppers, baby marrow, carrots, pumpkin and more. Spicy Wings Seasoning Bring the heat to your chicken wings with this deliciously spicy blend. Chips & Potato Seasoning The ultimate seasoning for those who love their fries and potato wedges! Oh Crumbs! Seasoning Coat your meat (think schnitzels, pork chops, mushrooms etc.) with a bit of oil and then coat generously with this delicious seasoning. Convenient, tasty and much less waste. Pizza Seasoning Enhance your pizza’s flavour with this delicious versatile seasoning. Cape Foods Air Fryer Spices (RSP: R35.00) are available from Spar, Pick ‘n Pay and Checkers in Gauteng. Learn more at: https://www.capefoods.co.za/ Follow Cape Foods on social media: Facebook: Cape Foods Instagram: @cape.foods

November 7, 2023

Does what you eat in pregnancy matter?

There’s nothing quite like pregnancy to focus your attention on your health and well-being. Most moms-to-be naturally have questions and concerns about their nutrition so that they meet the needs of their growing baby. Of course, you also want to maintain a strong and healthy body that is well-prepared for birth and the rigours of new motherhood. Healthy eating during your pregnancy helps to ensure a healthy pregnancy weight and helps your baby develop normally and have a birth weight of at least 2.5 kilogrammes. Pregnancy is not the time to be experimenting with diet fads or taking ‘nutrition advice’ from non-experts. Rediscover Dairy dietitian, Maretha Vermaak says, “For your baby to be born healthy, growth and development need to happen on quite a strict schedule during each of the trimesters and therefore these timeframes are called ‘critical periods’. If certain nutrients are in short supply during these critical periods, development or growth may be disrupted. Having a healthy, nutrient-dense diet even before you fall pregnant will give you and your baby a good start.” No, you don’t need to ‘eat for two’ This adage is often interpreted as eating double, but your energy needs during pregnancy actually increase very little. In the first trimester you have no increased energy needs. In the second trimester, you need approximately 1470 extra kilojoules, and in the third trimester, that increases to only 1890 extra kilojoules. However, kilojoule counting is not an exact science, and it’s too hard to accurately maintain on a daily basis. Maretha says, “It can be helpful instead to monitor your weight gain and increase or decrease your energy intake relative to that. However, the best approach is to focus on your nutrient intake, understanding the role of nutrients in a healthy pregnancy and making sure that the nutritional quality of your food is good.” Nourishing nutrients you need From conception to birth, your baby’s cells will divide rapidly, highlighting the importance of having the right fuel to support these processes. Here are six ‘star’ nutrients to focus on: ● Protein – During pregnancy your protein needs increase by 50% to support the development of your growing baby’s body. However, most people exceed the daily recommendation for protein (0.8g/kg/day) and so increasing your protein intake is not likely to be necessary. What you can do is focus on the quality of the protein you consume. Choose a variety of animal and plant-based proteins and opt for minimally-processed foods. Some examples of good protein choices include milk and other dairy products such as maas, yoghurt and cheese; fatty fish such as sardines, pilchards or cooked seafood; meat and poultry, eggs, legumes, nuts and seeds. ● Folate – This is a B-vitamin that is critical for DNA synthesis and cell division. Not having enough folate can lead to neural tube defects in your growing baby. This nutrient is so important that all women of childbearing age are advised to consume it in adequate amounts. Foods rich in folate include dark-green leafy vegetables, fruits and grains as well as nuts, legumes, seafood, eggs, dairy products, meat and poultry. ● Iron – Additional iron is important for mom, because during pregnancy blood volume increases, which means that there are more red blood cells with each needing iron to function. Additional iron is also stored by your baby, especially in the final weeks of gestation. Many women enter their pregnancies with low iron stores and so the risk for iron deficiency anaemia increases as the pregnancy progresses. Good sources of iron are red meat and eggs. Eating vegetables and fruit high in vitamin C together with iron-rich foods will improve the absorption of iron Tip: As milk and dairy inhibit the absorption of iron, it is best to have iron-rich foods (or a supplement) during the day rather than with breakfast, which usually contains milk or dairy products. ● Zinc – This is an important mineral for cell division and immune function, but women generally do not get enough of this nutrient every day. Animal foods such as meat, seafood and dairy products, and also plant-based foods such as legumes, nuts and seeds are good sources of zinc. ● Omega-3 fatty acids – Brain and eye development rely on adequate levels of omega-3 fatty acids. Protein-rich foods such as fatty fish, nuts and seeds are good sources of omega 3 fats too. ● Calcium – Pregnancy boosts your body’s ability to absorb and store calcium. Consuming about 1200 mg of calcium a day during pregnancy calcium is important not only for forming your baby’s bones and teeth but also for maintaining your own bone health. Milk and dairy products such as maas, yoghurt and cheese are great sources of calcium that is easily absorbed by the body. Three to four servings of dairy a day are recommended to help you reach your required calcium intake. Fish usually eaten with their bones, such as tinned sardines, can also be a valuable source of calcium. One extra micronutrient One nutrient that we have not touched on is iodine which plays a role in the production of thyroid hormones. Thyroid hormones impact on maternal energy metabolism and support the growth and development of the baby in the first trimester. In addition, it is a vital nutrient for proper brain development, potentially affecting neurocognitive outcomes of children later in their lives. During pregnancy, thyroid hormone production increases by 50%, which means you need to make iodine-rich foods part of your diet. In South Africa, many people meet their iodine needs by using iodised salt. However, as eating a lot of salt is generally not recommended, especially for those with high blood pressure, it is best not to rely on iodised salt as your only source of iodine. Milk and dairy products can contribute greatly to iodine intake. What else may be missing? Fibre! A high-fibre diet not only offers many health benefits, but it can also help to reduce constipation during pregnancy. Many women experience constipation during

October 19, 2023

When nutrition affects toddler sleep

We don’t often relate bad eating to bad sleeping when it comes to toddlers (12 – 36 months). This is a considered a baby issue, yet it can have a major impact toddlers, and can often lead to very bad habits that are difficult to change. At Good Night we are SLEEP experts and NOT feeding experts BUT with this very intricate relationship, it is something that we can assist with or at least identify issues to ensure healthy sleeping. From my experience, these are the major nutritional factors that can influence your toddler’s sleep: Still drinking milk during the night This is by far the most common nutritional issue we pick up when it comes to toddlers. This can have a large impact not only on their sleep but it can also have a domino effect on the rest of their nutrition and health. For healthy toddlers older than 12 months, solids (normal food) should be their main source of nutrients. Milk becomes secondary to the solids meals and should only be seen as a source of calcium and to quench their thirst. Thus it should be given with a solid meal and rather NOT as a separate meal on its own any longer. It is quite normal though for a toddler to have milk until he’s about 2 years old, especially if you have a milk lover or if you are still breastfeeding. But limit the milk to two feeds a day, one as part of breakfast and one as part of dinner. This also means that your toddler does not need to drink any milk during the night. The reality is that milk during the night can do more harm than good after 12 months for the following reasons: Your toddler is at a higher risk of having iron deficiencies if they drink more than 710 ml of milk during the day. Drinking milk during the night can cause tooth decay. Filling them up with milk at night can fill them up with nutrients that they don’t need and cause them to be picky eaters during the day. Too much sugar Sugary sweets, snacks, and juices should be avoided especially just before bedtime. When toddlers consume sugar, their blood sugar levels will increase and then drop significantly. Their tiny bodies will be hard at work to re-stabilize their blood sugar and, in doing so, will release adrenaline, a stress hormone, which can cause toddlers to experience restlessness. This, in turn, can have a major effect on their sleep. The temptation of sugar is everywhere, but caregivers are in an influential position of introducing kids to more nutritious foods early on. The more healthy foods that toddlers start enjoying while younger, the better. Not weaning your toddler from the bottle Paediatricians recommend that babies be weaned from their bottles by age one, and never later than 18 months for many reasons: Once again because of their teeth! If your toddler spends all day (or worse, all night) drinking from a milk bottle of milk, their teeth (not only the ones you can see) could experience permanent damage and serious decay. Too much bottle time can mean more ear infections. It can have an impact on their development. It can hinder speech as they cannot practice talking if there is a bottle in their mouth. Walking around with a trusty bottle keeps their hands from play and exploration. The reality with toddlers is that they are emotional beings and any changes will be a lot more challenging to administer and champion, but all these changes are for good reason and they will be healthier because of it. Consistency and determination will benefit you and your toddler regarding healthy food choices. By Jolandi Becker – MD of Good Night

October 18, 2023

Seasonal Wellness & Immune Boosters for the Family

We live a fast-paced modern lifestyle where all too often we neglect our health and well-being by not aligning with the correct nutritional support needed to keep our immune systems healthy and functioning, increasing our risk of infections, diseases, and aging. Together with seasonal changes and incremental doses of daily stress we further compromise our immune system, metabolism, mood, allergies, weight, and overall health before we even leave our front door to start our day. Stress reduces your ability to fight viral infections and cancer by up to 50% and acute stress increases the number of neutrophils, which are involved in inflammation and tissue damage by up to 300% increasing the risk of developing autoimmune diseases, such as rheumatoid arthritis and multiple sclerosis, according to the journal Nature Immunology and the Cleveland Clinic. Winter lowers our body temperature, reduces our exposure to sunlight, increases our appetite and decreases our physical activity, all of which lead to lower levels of vitamin D, melatonin, and serotonin in our body, increasing our risk of infections such as colds and flu, as well as respiratory problems, like asthma and bronchitis. Similarly, Spring can trigger allergies and hay fever from the high pollen count in the air. While Summer and Autumn can improve our mood, we must be aware of the risks of dehydration, heat exhaustion, food poisoning, hormonal imbalance, insulin resistance, mood swings and weight gain or loss. We can ensure a better future for our health naturally when we support ourselves and our family with the range of immune boosters and vitamin care from NOW Foods®, which work from the inside out – where it most counts. Simple Steps for Natural Health There is no need to beat yourself up or feel guilty about bad lifestyle habits and nutritional gaps in your diet; add one good habit to your daily routine by topping up with feel-good natural health support every morning to boost your immune system and protect you against seasonal sickness every day of the year. Supplementing with a quality natural immune booster for adults and kids provides the essential nutrients that we may not be getting from food, such as vitamins, minerals, omega-3 fatty acids, probiotics and antioxidants which help us to address specific health concerns and goals. Try NOW Foods® Daily Vits (R219), a vitamin and mineral supplement for hard-working Moms and Dads. Just one capsule a day provides a fruit and veggie blend with Lutein and Lycopene multiple vitamins to help bridge the nutrient gap in our daily diets, filling in the areas lacking in your diet to ensure a broad range of nutritional health; and NOW Kids® Kid Vits (R399) a daily two-a-day chewable vitamin for kids, that support immune health and adds nutrients for bone health and overall well-being. NOW Foods® delivers battle-tested health and wellness supplementation that is competitively priced, and soundly formulated with high-quality natural ingredients that actually save you money. Backed by scientific research, human trials, and multiple certifications from independent organisations, together with strict manufacturing standards, all NOW Foods® ingredients are tested for purity, potency, and identity, and are true to what is listed on the packaging. When you choose NOW Foods®, you are saying yes to high-quality clean ingredients following their global innovation and experience in the health food and supplement industry. For NOW Foods®, natural means products as close to nature as possible, formulated without artificial ingredients and minimally processed. To demonstrate its commitment to natural products, NOW has earned a Good Manufacturing Practices (GMP) certification from the Natural Products Association (NPA) and is also a member of the NPA’s TruLabel Program. NOW’s dedication to testing raw materials through finished products sets them apart and ultimately meets its mission of supporting people to live healthier lives. Being prepared for the season ahead is forethought in action. Start the daily habit of boosting your body for optimum health and energy NOW so you are ready to sail through every stressful or seasonal change. NOW FOODS® IMMUNE SUPPORT GUIDE: WHOLE BODY FUNCTION: Comprehensive Care: Our patented Allibiotic formulation offers a comprehensive herbal combination for a healthy immune system. NOW Foods® AlliBiotic CF™ (R469) is an immune booster formulated with garlic extract, elderberry, olive leaf extract and oregano oil to promote overall wellness. It features a patented formula, ImmunEnhancer™, a prebiotic supplement for supporting healthy intestinal flora, a key component of normal immune function. Respiratory & Immune Health: Quercetin with Bromelain (R749) is a naturally occurring free radical scavenger that supports a healthy seasonal immune system. This complementary combination promotes year-round respiratory health and supports overall seasonal comfort. Bromelain has a long history of use by herbalists and is known to help balance the immune system’s response to environmental challenges. Respir-All with Quercetin (R699.95), Vitamin C, Nettle Extract and Bromelain combines key vitamins, minerals and herbal extracts that nutritionally support healthy respiratory function so you can breathe easy and get your day done. Healthy Liver and Brain: N-acetyl cysteine (NAC) (R449) is a free radical protector with selenium and Molybdenum for cellular health – your protective shield and wellness all-star! NOW’s NAC antioxidant support offers a versatile supplement that promotes overall wellness. It maintains healthy glutathione levels, supports respiratory and bronchial health, supports liver health, and promotes brain function and overall immune support. Metabolism for Skin Health: Biotin 5000mcg (R199), also called Vitamin B7, is necessary for normal growth and body function. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. They help the body metabolize fats and protein. Like all B vitamins, Biotin is water-soluble, meaning the body does not store it. Biotin forms an essential part of B complex vitamins that are needed for healthy skin, hair, eyes, and liver and help the nervous system function properly. Feel Good Stress Relief: Ashwagandha 450mg (R339.00) is an Ayurvedic Adaptogen used as an “adaptogen”, helping your body adapt to typical daily stress. It promotes relaxation and can promote better overall sleep quality, something everyone needs more

September 7, 2023

Women’s Wellness: How to Achieve Optimal Health for Every Stage of Life

As unique as women are, so are their nutritional needs that constantly change throughout their life stages. Women in general may face silent challenges in maintaining their health and wellness and often experience specific health issues that require special attention and care. With a wide range of supplements, beauty products, and health solutions specially designed for women, Now Foods®, a leading natural products manufacturer, provides a range of specialty vitamins, antioxidants, minerals, amino acids, and enzymes to benefit a woman’s well-being and wellness every day and month of the year. DAILY SUPPORT NOW Women often have busy schedules juggling the many responsibilities life brings, making it difficult to maintain a balanced diet and eat a wide enough variety of healthy foods necessary to provide them with the essential vitamins and minerals to maintain their daily performance. Boost your vitality and stave off that afternoon lag with a daily habit of adding healthy supplementation to your morning cup of coffee. A powerhouse for your immune system, Liposomal Vitamin C, Immune & Collagen Support (with PureWay-C) (R699), demonstrated enhanced absorption, cellular uptake, and bodily retention in clinical studies as compared to other forms of vitamin C. It simply protects you from the onset of autoimmune disorders, is necessary for collagen synthesis, and maintains capillary and blood vessel integrity, cartilage, and bone health against inflammation. It also relieves endometriosis sufferers while enhancing mood and cognitive brain function. Vitamin C is necessary for collagen supplementation to be absorbed into your system, and PureWay-C is certainly the best combination if you’re looking for rapid absorption. Combine it with Now Food’s Super Omega 3-6-9 1000 mg (R449) for a blend of nutritional flax seed, evening primrose, canola, black currant, and pumpkin seed to maintain healthy skin from the inside, normal immune system balance, and proper nervous system function. IMMUNE SUPPORT NOW Whether you are a soccer mom, entrepreneur or business globe trotter, your metabolism can be tested by the variety of people and universal germs you may encounter along the way. Biotin 5,000 mcg supports your Amino Acid metabolism. It boosts your energy production by improving the synthesis of certain proteins, enhancing your immune system and giving you strong nails, healthy hair and a lively skin tone. If you’re looking for a one-world wonder, look no further. Eve™ Women’s Multivitamin (R649) as created to provide women with a natural alternative to mass-market multiples and formulas with synthetic ingredients and questionable additives. EVE™ is a premier women’s multivitamin specially formulated for the vitamin needs of pre-menopausal adult women, featuring unique natural ingredients like evening primrose, cranberry, green tea, horsetail silica, coq10, and more, and is formulated for better GI tolerability. COLLAGEN SUPPORT NOW Yes, there’s more to collagen to just aiding wrinkles. With aging your body might start complaining of morning aches and pains. UC-II Type II Collagen (R769) provides holistic joint health with a patented undenatured type II collagen, which is active in the primary connective tissues of the body, giving flexibility and support to your joints and cartilage. Derived from chicken sternum cartilage, UC-II® has proven in human clinical studies that just one 40 mg capsule per day can help to promote joint comfort, as well as healthy joint function and flexibility so you can stay agile, strong and pain free. Finally, before you step out for the day, add the final touch to your beauty regime. The new Colllagen Jelly Beauty Complex – Jelly Sticks (R499) features VERISOL® Bioactive Collagen Peptides, which have been optimized to maximize collagen production. Enjoy one jelly stick a day for healthy, radiant skin while reducing fine lines and wrinkles within 4 weeks. Available in sweet orange and sweet plum flavours and comes in convenient sachets to enjoy on the go. P.S. Always pair up your collagen supplementation with a high-quality Vitamin C to ensure absorption – our Liposomal Vitamin C, Immune & Collagen Support (with PureWay-C) is ideal. Staying healthy and feminine has never been this easy! DIGESTIVE HEALTH NOW Based on our genetic nature, women are more likely to have irritable bowel syndrome and other gastrointestinal (GI) disorders than men. Chronic digestive problems can be a real pain in the gut and interfere with healthy eating habits or worsen quality of life. Food in the stomach tends to empty into the intestines more slowly in women than in men and this sluggish digestion can make women feel nauseas or bloated. Super Enzymes (R599) can offer a comprehensive blend of enzymes to support healthy digestion. It’s formulated with bromelain, ox bile, pancreatin and papain that helps to optimize the breakdown of fats, carbohydrates and protein. Probiotics are essential for maintaining a healthy gut and preventing and treating digestive problems such as diarrhoea, constipation, irritable bowel syndrome, inflammatory bowel disease, and lactose intolerance. Not only do probiotics balance the levels of good and bad bacteria in our intestines, but they also help us digest certain foods, absorb nutrients, and produce beneficial short-chain fatty acids. Probiotic-10™ (R399) provides ten probiotic strains and is dairy, soy and gluten-free, giving you a balanced spectrum of live organisms to naturally colonise your gut and maintain the integrity of your intestinal lining and detoxification process. Pair it with Now Food’s Optimal Digestive System (R499) of full-spectrum enzymes to further aid the digestion of most foods, including beans and cruciferous vegetables. STRESS & MOOD SUPPORT NOW When we lack time and energy to get things done, we add further stress to the equation. If crisis management seems to be the order of the day, your nervous system can do with some added reinforcement. Mood Support (R469) with St. John’s Wort, provides the nutrients and herbal extracts needed by your nervous system, helping you hold it all together and be more effective with a positive, balanced mood state that helps you to keep winning. You can also add the tonic effect of Rhodiola 500 mg (R649), which helps you adapt to the stress and naturally support your body’s capacity to cope. Rhodiola has been

August 31, 2023

WARM UP YOUR WINTER WITH 10 NUTRITIOUS FOODS FOR A HEALTHY SEASON

As the winter chill settles in, Affinity Health, a leading provider of high-quality healthcare, highlights ten healthy winter foods that can help fortify our immune system, boost energy levels, and promote a healthy lifestyle. “During the winter months, it’s essential to focus on nutrient-rich foods that support our immune system and overall health,” says Murray Hewlett, CEO of Affinity Health. “By including winter fruits, vegetables, whole grains, and lean proteins in our meals, we can fuel our bodies with the necessary nutrients to thrive during the colder months.” Here are the top 10 food recommendations from Affinity Health to help you stay healthy during winter. Citrus Fruits: Bursting with vitamin C, citrus fruits such as oranges, lemons, and grapefruits are winter powerhouses. They boost our immune system and fight off colds and flu. Enjoy them as a snack, or add them to salads, smoothies, or warm herbal teas. Winter Squash: Winter squash varieties like butternut, acorn, and kabocha are rich in fibre, antioxidants, and vitamins. They offer a lovely and hearty addition to winter meals. Roast, mash, or turn them into soups and stews for a dose of nourishing goodness. Dark Leafy Greens: Greens such as kale, spinach, and Swiss chard are packed with essential nutrients like iron, calcium, and vitamins A and K. Incorporate them into soups, stir-fries, or salads for a vibrant and nutritious boost to your winter meals. Root Vegetables: Root vegetables like carrots, beets, and sweet potatoes are earthy and nutritious staples in winter. They are high in fibre, vitamins, and minerals, providing sustained energy and supporting digestive health. Roast, steam, or use them in hearty winter casseroles and stews. Oats: A comforting and versatile grain, oats are rich in fibre, protein, and essential nutrients. Start your winter mornings with a warm bowl of oatmeal topped with fruits, nuts, or spices like cinnamon and nutmeg. Oats provide long-lasting energy and promote healthy digestion. Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage belong to the cruciferous vegetable family. They are packed with vitamins, minerals, and disease-fighting compounds. Roast or sauté them to enhance their flavours and reap many health benefits. Soups and Stews: Warm, hearty soups and stews made with nutrient-dense ingredients are perfect for winter. Opt for homemade varieties using seasonal vegetables, legumes, and lean proteins. They provide hydration, nourishment, and comfort during the colder months. Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are excellent sources of healthy fats, protein, and essential nutrients. Sprinkle them on salads or yoghurts, or enjoy them as a snack to boost energy levels and support heart health. Herbal Teas: Warm up from the inside out with herbal teas like chamomile, ginger, or peppermint. They not only provide comforting flavours but also offer various health benefits. Sip on these teas to promote relaxation, aid digestion, and boost overall well-being. Fish and Seafood: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. Include them in your diet to promote a healthy heart and provide essential nutrients. About Affinity Health Affinity Health is South Africa’s leading health insurance provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of medical insurance that meets your needs, budget, and lifestyle. Our range of healthcare products is designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.

August 22, 2023

A Focus on Food Allergies

Did you know that if one parent has an allergy, there is a 30 – 50% increased risk of a baby also being allergic? And, if both parents are allergic, there is a 60 – 80% increased risk. Yet actual food allergy rates are quite low with just 3 in 100 South African children allergic to peanuts, egg, milk or fish according to a local study. So, if this is actually the case, what is the best way to approach food allergies with our children? Understanding Allergies When we have an allergic reaction, the body’s immune system overreacts thinking that the food is harmful. To protect itself from this suspected invader, the immune system goes on attack and makes antibodies against that food (the soldiers that defend the immune system). The next time the food is eaten, these antibodies are ready for action and make histamine. It is these chemicals that cause allergy symptoms that make us so miserable. Usually an allergic reaction will show up within a couple of hours of eating the food that causes the allergy. Signs and symptoms can range from mild, like watery eyes, a blocked nose, skin rashes, itchiness, or tummy upsets, to more serious issues like breathing troubles. In theory, any food can cause an allergy, but foods like egg, peanuts, tree nuts, wheat, cow’s milk, soy, fish, shellfish, and sulphites are the most common culprits. In some countries other foods are also considered allergens, such as sesame seeds, lupin, mustard, and celery. Rates of food allergies vary for each food though. For example, a cow’s milk allergy (also called a cow’s milk protein allergy or CMPA) affects between 2 – 6 % of children and an egg allergy up to 17%. Don’t Delay, Allergen Away Registered dietitian, Monique Piderit says: “Many parents worry about introducing allergens to their little ones. Yet did you know that waiting too long can increase the risk of developing an allergic reaction? Many studies support that there is no benefit in delaying the introduction of potential allergens. And what’s more, many of the potential allergenic foods provide great nutritional benefits for our children. Milk, for example, has muscle-strengthening protein, bone-building calcium, magnesium and phosphorus, and other important nutrients like vitamin A, zinc, potassium, and the vitamins B2 and B12. Milk is also used to make other foods much-loved by babies, children and adults alike, like yoghurt, maas and cheese.” This is why healthcare professionals suggest that the benefit of including these foods in a healthy and balanced diet is far greater than the very small, potential risk of a reaction. Out With The Old (Allergy), In With The New Great news – it is entirely possible for babies and children to outgrow a food allergy. This is because allergies to foods like cow’s milk is highest in the first year of life, with most children outgrowing the allergy by age 3 – 5. So go ahead and offer up the allergens to your babies and children. Stir maas into the morning porridge, offer up yoghurt as a convenient and tasty snack, and let your little one practice their pincer grasp with finger foods like grated cheese. To find out more about the difference between milk allergy and lactose intolerance visit the Rediscover Dairy website: https://www.rediscoverdairy.co.za/kb/what-is-the-difference-between-milk-allergy-and-lactose-intolerance-2/

August 15, 2023

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