Notes on nutrition, made simple
61 articles from Chantelle & Jeannine on diabetes, weight, gut health and everyday eating.
The One Habit That Can Transform Your Shopping Cart
There is Golden Rule when it comes to healthy shopping: If a food comes in a packet, box, tub, bottle, sachet, or wrapper, read the nutrition label. T…
Top 5 Nutrients to Focus on This Winter
- "20 Minute Chicken Mushroom Pan Dish" → https://www.essnutriments.co.za/uploads/2/4/3/4/24340339/20minchickenmushroom3.pdf - "Meatball Soup" → https…
GET YOUR GROOVE BACK
Meal prep magic—time‑saving prep tips you'll love, because your time is as precious as your health. Life gets busy, but your health doesn't have to ta…
You Haven't Failed At Your Health Goals — You Just Need to Adapt
If you're already feeling behind on your January goals, take a breath. This is your reminder: nothing has gone wrong. Life didn't suddenly become "too…
Newly Diagnosed with Type 2 Diabetes?
You Are Not Broken. And You Are Not Alone! If you've just been diagnosed with type 2 diabetes, there's a strong chance you left your appointment feeli…
Get Outside & Make Active Summer Memories
Summer is the perfect time to get the family outdoors, move your body, and make memories that don't involve screens. If you're not heading to the coas…
Healthy Holiday Meals: Balance, Flavour & Summer Fun
Healthy eating should never feel like torture — especially over the holidays. Summer is for relaxing, reconnecting with family, and enjoying food that…
Diabetes Awareness Month: Breaking Stigma, Building Support
November is Diabetes Awareness Month, and on 14 November, we wear blue to mark World Diabetes Day — a day to raise awareness, show support, and stand…
Top Guide to Surviving Year-End Functions
To survive year-end functions with starters, drinks, and desserts, focus on portion control, smart choices, and pre-event planning. Eat a light snack…
Realistic Healthy Living: Keep the Balance Through the Year End Functions & Holidays
Just a quick reminder — the all-or-nothing mindset this festive season is getting you nowhere fast. Healthy living doesn't need to hit pause when the…
GI vs GL: Why Both Matter for Blood Sugar and Portion Control
When it comes to managing blood sugar levels, the glycaemic index (GI) often gets most of the attention — but it's only half the story. The glycaemic…
The Simple Fiber Fix with Big Health Payoffs
If there's one nutrition tool I always keep close, it's soluble fiber — and psyllium husk is one of my favorites. It's simple, affordable, and surpris…
Finding Your Way with Diabetes: You Don't Have to Do It Alone
Living with diabetes is no small task. It's estimated that people with diabetes make up to 180 more decisions each day about their health than someone…
Food for Health, Health for All
Happy National Nutrition Week 2025! From 9–15 October, South Africans across the country come together to celebrate National Nutrition Week — a remind…
Refreshing Low Cal Ice Tea Spritzer : A dance of fruit, rooibos and sparkle
Rooibos, Cranberry & Hibiscus — A Trio of Wellness in Your Cup Looking for a drink that's refreshing, caffeine-free, and packed with health perks? Roo…
Cracking the Truth: Why Eggs Deserve a Place on Your Plate
Friday 10 October 2025 was World Egg Day – a chance to give credit to one of the most underrated foods around. Eggs are affordable, easy to cook, and…
Vitamin D: Do you know what your levels are?
Vitamin D: How Low is Too Low? Why I check my patients' vitamin D levels: Even living in sunny South Africa, I'm often surprised by how many clients p…
Mediterranean Couscous & Chickpea Salad with Sundried Tomato Vinaigrette
Looking for a colorful, nutrient-packed salad that's as delicious as it is practical? This Mediterranean Couscous & Chickpea Salad with a tangy sundri…
Getting Out of Winter Hibernation: 3 Simple Steps to Ease into Spring
Winter tends to shift us into "comfort mode." Heavier meals, fewer vegetables, less movement, and more time indoors. And that's okay—our routines ofte…
Chai Latte Overnight Oats – A Nourishing Start to Your Day
Looking for a breakfast that's as delicious as it is nourishing? This Chai Latte Overnight Oats ticks all the boxes: creamy, spiced, filling, and pack…
Creatine for Memory: Is It All Hype or Worth Considering?
When you hear the word creatine, chances are you think of gym supplements, weightlifters, or athletes chasing muscle gains. But lately, creatine has b…
Beef & Lentil Soup:
The Ultimate Winter Warmer for Fullness, Immunity, and Craving Control When the winter chill sets in, there's nothing more comforting—or nourishing—th…
Grab & Go Meals
How to Stay on Track with Your Health Goals When You're Always on the Move Busy day? It's easy to end up at the drive-through or grabbing a soda and c…
How to Stay on Track with Your Weight Goals While Traveling for Work or on Holiday
Whether you're away on a work trip or enjoying a well-earned break, travel can easily throw your healthy habits off course. Between buffets, restauran…
Food for Thought: How Nutrition Powers Mental Health
As a dietitian, I've seen firsthand how deeply connected our nutrition is to how we feel—not just physically, but mentally too. The food we eat has th…
Food Prep & Storage: How to Keep Nutrients Locked In and Freshness Lasting Longer
Have you ever wondered whether the way you cook or store your food could be making it less nutritious? As a dietitian, I often see well-intentioned me…
How Little Physical Activity Do You Really Need? The Ultimate Couch Potatoe's Guide to Health!
Hey, to the ultimate couch potatoes out there! Do you want to know how to stay healthy without breaking too much of a sweat? Well, you're in luck, bec…
How to Stop Craving Junk Food for People with Diabetes
Cravings for junk food can be a major obstacle to maintaining a healthy diet and managing diabetes. But there are several scientifically supported str…
Optimize your Blood Sugar: Top Practical Tips from your RD
Here are some key tips to help you lower your blood sugar levels: Exercise regularly Engage in activities like brisk walking, weightlifting, swimming,…
Navigating Weight Management with Insulin: Practical Tips for People Living with Diabetes
Insulin is an essential medication for individuals living with diabetes to manage their blood glucose levels effectively. However, some people using i…
Crush Your Cravings: Expert Strategies to Banish Junk Food Urges!
Cravings for junk food can be a significant hurdle when trying to maintain a healthy diet. While it may be challenging, there are several scientifical…
Top signs that show you should be getting tested for Type 2 Diabetes
As a registered dietitian, I cannot stress enough the importance of early detection of type 2 diabetes. Many of the early warning signs can easily be…
Insulin Resistance Explained: Fight Insulin Resistance with Dietitian-Approved Tips
Insulin resistance is when your cells and muscles become less responsive to insulin. This means that your body needs to produce more insulin to achiev…
Insulin Therapy: How to Avoid Unhealthy Weight Gain
I have seen many patients on insulin therapy who struggle with weight gain. Insulin therapy can be a lifesaver for individuals with diabetes, but it c…
Why Weight Gain Can Occur on Insulin Therapy
If you've been experiencing unwanted weight gain and struggling to find the root cause, you may be surprised to learn that your insulin levels could p…
Insulin Therapy & Weight Gain
Insulin is essential in managing elevated blood glucose levels, and it is a powerful treatment Type-1 diabetes and Type-2 diabetes to help control blo…
How to Lower your HbA1C Levels: Better Overall Blood Glucose Control
If you have diabetes, you've probably heard of hemoglobin A1C, glycosylated hemoglobin, HbA1c or just "A1C" before. A1C levels play a huge role in how…
Better Blood Sugar Control: Top 5 Tips!
As a dietitian, I highly recommend implementing these simple, yet effective, top 5 principles to help better control your blood glucose levels: 1. Dre…
Low GI : A Tool for Better Glucose Control
As a dietitian, I find the low GI diet principles to be a useful tool to help patients manage their blood glucose levels. The benefits of a low GI die…
Low Glycemic Index: Oldie but still a Goldie
The Glycemic Index (GI) is a measure of how fast a particular food raises blood glucose levels. The GI scale ranks carbohydrate rich foods on a scale…
Vegetables: Variety is as important quantity
It can be easy to get stuck in a rut of eating the same vegetables over and over again. The health-promoting compounds in vegetables are not evenly di…
Better Blood Sugar Control: TOP 3 Label reading tips
Label reading can be an overwhelming task, especially if you're trying to make healthier food choices. But fear not, with a few tips and tricks, you c…
Don't Delay Optimized Diabetes Management: The Importance of Taking Action NOW!
Diabetes is a chronic condition that affects millions of people worldwide. Sadly, the dangers of uncontrolled diabetes become notable when it is too l…
First steps to managing pre-diabetes: Summarized
Pre-diabetes is a critical stage in the progression towards type 2 diabetes. It is a condition that affects millions of people worldwide, and if left…
Are you newly diagnosed with diabetes? : Here is where you can start
If you have recently been diagnosed with diabetes, it is understandable to feel a range of emotions, including confusion, fear, and uncertainty. Howev…
Fasting Blood Glucose Targets for Type 2 Diabetes: What You Need to Know
Do you test your fasting blood glucose? Do you know your target? Comment below. No judgement here! Fasting blood glucose levels can give us an idea of…
Understanding HbA1c: The Importance of Monitoring Blood Sugar Levels in Diabetes
HbA1c, or glycosylated hemoglobin, is a laboratory test that measures the average blood sugar level over the past two to three months. It is a valuabl…
The Power of Veggies: Low-Carb Vegetables supporting better blood sugar control
Vegetables are an essential part of a healthy diet, including diets managing diabetes. They are loaded with nutrients, can be low in calories (lower c…
Brown Bread VS White Bread - Which is better?
We all know that brown bread is considered a healthier choice than white bread, thanks to its high fiber content. However, there is a common misconcep…
Fiber - a secret weapon for better blood sugar control
Fiber, glorious fiber! It's a vital dietary component that can benefit so many aspects of our health. From cardiovascular health to digestive health,…
Type 2 Diabetes Remission is Possible - Let's Make it Happen Together!
Are you one of the millions of people living with Type 2 Diabetes and wondering if remission is possible? Good news! You have a chance to achieve remi…
Don't fall victim: Why It's Crucial to Seek Diabetes Nutrition Advice from a Registered Dietitian
There is nothing that infuriates me more than "hogwash, quackery" info out there given by non-registered individuals, taking advantage of vulnerable d…
Take the quiz - find out what your risk for developing Type 2 Diabetes is
Have you taken the IDF Diabetes online risk assessment? If not, it might be worth considering taking it. It's a quick and easy way to determine your r…
Reducing Your Risk for Type 2 Diabetes: Knowing These Common Risk Factors Can Help
Did you know that certain risk factors can increase your chances of developing type 2 diabetes? It's important to be aware of these risk factors so yo…
"But I don't eat sugar!" - How can I have or be at risk of diabetes?
Are you concerned about your risk for Type 2 Diabetes? Perhaps you've heard someone say, "I don't eat sugar, so I can't have diabetes, right?" Unfortu…
The carbs you should be avoiding - for better blood sugar control
Are you struggling to keep your blood sugar levels in check? One of the most effective ways to manage diabetes is to watch what you eat. While carbohy…
Smart Snacking: Blood sugar friendly snacks
Are your snacks possibly causing havoc and making it difficult to manage your blood sugar levels? You're not alone! Finding the right snacks can be a…
Recognizing the Signs: Top 3 Warning Symptoms of Diabetes You Shouldn't Ignore
Do you know the warning signs of possible diabetes? It's important to recognize the symptoms, especially if you have other risk factors for developing…
Take Control of Your Health: The Importance of Diabetes Testing and Who Should Get Tested
Are you at risk for type 2 diabetes? The answer may surprise you. Even if you feel healthy and have no symptoms, you could be at risk. Type 2 diabetes…
Sweet Truth: How Proper Portions and Pairings Make All Fruits Diabetes-Friendly
Are you someone living with diabetes or insulin resistance who's been told to avoid fruit at all costs? If so, we have some good news for you: that ad…
Sweet Tricks: Simple Ways to Regulate Your Blood Sugar
Are you struggling with keeping your blood sugar levels under control? Do you find yourself constantly battling spikes and crashes throughout the day?…
Registered dietitians in Nieuw Muckleneuk, Pretoria. Healthy eating, simplified & made enjoyable.
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083 390 6821 Jeannine
084 599 6297