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Eat REGULAR, BALANCED MEALS with CONTROLLED PORTIONS. Less food is better unless you are underweight or malnourished. Eat slowly and mindfully, Eat when you are hungry and stop when you are satisfied.
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Make EVERY MEAL SMARTLY BALANCED. The major macronutrient groups, carbohydrates, fat and protein with a carbs:fat:protein energy value distribution of approximately 50:30:20 to contribute optimally to your health.
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VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)
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CARB SOURCES should mostly consist of SLOW DIGESTING CARBS and WHOLE GRAINS (low GI carbs, depending on your activity level and the timing of the meal).
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Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.
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FAT SOURCES that are rich in OMEGA-3 PUFAs and MUFAs should be SPECIFICALLY TARGETED, as should other foods that are high in VITAMINS, FIBRE and PHYTONUTRIENTS – these foods can make a major contribution to your health.
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Have DAIRY PRODUCTS everyday.
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FOCUS ON FRUIT and a few NUTS for snacks in between meals.
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Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.
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FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.
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If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.
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Use SALT SPARINGLY and limit salty foods.
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A plate of food should have half the volume filled with vegetables or salad, leaving one quarter for a serving of lean protein & the other quarter for a serving of whole grain lower GI starch. Include some healthy fat in every meal.
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The SMART HEALTH DIET describes a BALANCED diet that is NUTRITIOUS and RISK FREE in every way, with SUSTAINABLE meal plans that all people and age groups can enjoy.
The Glycemic Index Dietitian Experts in Johannesburg
(The listed professionals are Registered Dietitians - RD(SA))
Registered Dietitians can contact GIFSA to list on this page
JOHANNESBURG |
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![]() | ROBYN REES The Village Medical Centre, No. 12, 7th Avenue, Parktown North, Johannesburg Tel: (011) 447 7186 Cell: 082 508 4235 E-mail: robynrees@wol.co.za www.robynrees.co.za |
![]() | LILA BRUK & Associates Suite 3, Blubird Medical Centre, 1st floor, Blubird Shopping Centre, c/o Fort St and Athol Oaklands Rd, Birnam, 2196, Johannesburg Tel: (011) 880 9156 Cell: 083 244 0163 E-mail: lilabruk@gmail.com |
![]() | SHIRLEY NORMAN 1 Woodyatt Ave, cnr Hilson Rd, Highlands North Tel: (011) 440 7871 Cell: 084 462 3550 E-mail: shirlm@global.co.za |
FATHIMA BUX RD (SA), M. Nutr (Stell) 97 Central Str, Houghton, 2198 Tel: (011) 684 1645 Cell: 082 786 4466 E-mail: buxf@mweb.co.za |
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![]() | CHRISTA DUNN Health in the Bag Dietetics Services, Montgomery Park, Johannesburg Cell: 072 885 7645 E-mail: christa@healthinthebag.com www.healthinthebag.com |
![]() | CANDICE LAWRENCE Parkview Centre, Cnr Struben St and Miles Sharp St, Rynfield, Johannesburg Tel: (011) 849 2734 Cell: 076 479 6020 E-mail: havengac@gmail.com |
![]() | FAAIZAH LAHER (ASMAL) 35 Bartlett Road, Garden City Clinic, Johannesburg Tel: (011) 495 5235 Cell: 084 889 4088 E-mail: faaizah.dietician@gmail.com Blog: www.faaizahsnutritionlab.wordpress.com |
CHRISTINE PETERS Sunninghill Medical Centre, Corner Maxwell Drive & Edison Crescent, Sunninghill, 2157. Clinic Line: (011) 803 5783 Land Line: (011) 807 8251 Cell: 084 471 8360 E-Mail: christinepeters@wol.co.za |
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SANDTON |
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![]() | TABITHA HUME Cnr. of Stinkwood Rd and Cedar Rd, Fourways, Sandton. Tel: (011) 465 1818 Cell: 083 228 2194 E-mail: tabitha@tabithahume.com https://www.tabithahume.com/ |