How to optimise healthy eating habits

“Good nutrition is essential for optimal health across our lifespans,” answers Maria van der Merwe, president of ADSA, The Association of Dietetics in South Africa.

“Meeting our changing nutritional needs from infancy … to older age increases resilience, helps us to manage our weight, and prevents nutritional deficiencies and the development of a range of chronic health conditions. If we do become ill, a balanced diet can (also) aid in our recovery.”

But isn’t it expensive to eat well?

While many South Africans are feeling the economic impact of the pandemic, registered dietitian Dr Nazeeia Sayed believes that healthy meals are still achievable on a tighter budget. “Focusing on seasonal veg and fruits, whole-grain options like oats, and more plant protein sources, such as beans and lentils in place of meat, will save you money,” she advises.

What about nutritional supplements?

With vitamins and minerals flying off the shelves, Nazeeia says it’s important to note that’s “there’s no scientific evidence that any particular food, nutritional supplement or diet can prevent COVID or any other infections. Your best move is to stick with the healthy eating guidelines and ensure your family is enjoying a variety of foods every day”.

How does home cooking help?

“Cooking at home, from scratch, allows us to use unprocessed or minimally processed foods (foods in their natural state) as the basis of our meals… (These) foods are often nutrient dense and good sources of vitamins, minerals and fibre,” comments Maria. “When we cook our own meals, we can also determine how much fat, salt and sugar – if any – are added during meal preparation.”

Nazeeia agrees and adds that home cooking provides an opportunity to engage children especially in conversations about where food comes from. It also inspires us to try new recipes and cuisines and lays the foundation for healthy habits that can last a lifetime.

So what are some tips for getting more preventative nutrition benefits on a tighter budget?

• Focus on eating a variety of affordable foods so that you consume a wider spectrum of beneficial nutrients.
• Prioritise unprocessed foods, including seasonal vegetables and fruits, wholegrains, dried beans and lentils.
• Eat less take-out meals which are often high in salt and fats, and allocate this budget to whole-foods you can prepare at home.
• Replace sugary beverages such as sodas, fruit juice and energy drinks with lots of clean, safe water – you’ll be amazed at how much you save!
• Reduce your meat intake and focus instead on more plant-based eating. Inexpensive dried beans and lentils are tasty replacements in meat dishes, or they can be added as an extra ingredient to stretch out your meat-based meals.
• If meat options are becoming too expensive, shift to other more affordable animal-based protein sources such as eggs, maas and yoghurt.
• Plan your meals and food shopping in advance. Look out for price specials and collaborate with family, friends and neighbours to collectively shop in bulk.
• Grow your own produce. Spinach, kale and traditional greens such as marog are easy to grow, as are onions, beans, beetroot, carrots and tomatoes.

Information supplied by ADSA. To find a registered dietitian in your area, visit www.adsa.org.za