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.

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.

VEGETABLES, LEGUMES and FRUIT should make up half of your food volume intake. (It also should fill half of your plate at every meal)

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).

Quality, lean, UNPROCESSED PROTEIN SOURCES are always preferable to processed, fatty protein sources.

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.

Have DAIRY PRODUCTS everyday.

FOCUS ON FRUIT and a few NUTS for snacks in between meals.

Avoid high kJ drinks, but rather drink WATER AND LOWER kJ BEVERAGES.

FITNESS is key and ACTIVITY is maximised with a daily goal of 30-60min.

If you consume ALCOHOL LIMIT CONSUMPTION to 1 drink a day.

Use SALT SPARINGLY and limit salty foods.

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.

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 Mpumalanga

(The listed professionals are Registered Dietitians - RD(SA))

Registered Dietitians can contact GIFSA to list on this page

NELSPRUIT
	LIESBET DELPORT Nelspruit Tel: (013) 752 3540 Cell: 082 461 7777 Tel: (013) 752 3540 E-mail: liesbet@gifoundation.com https://www.facebook.com/combrinkdelportdietitians/
	ELIZABETH COMBRINK Diet Pro, Nelspruit Tel: (013) 752 3540 Cell : 084 588 9949 E-mail: elizabeth@dietpro.co.za https://www.facebook.com/combrinkdelportdietitians/
WITBANK & MIDDELBURG
HIGHVELD
	RHYNETTE HUGO 38 Grovè str, Trichardt Tel/Fax: (017) 638 1436 Cell: 082 859 7628 E-mail: rhugo@mweb.co.za
	NYDIA HEPBURN 33 Church street, Standerton Cell: 083 235 5864 E-mail: nydia.hepburn.rd@gmail.com
	LILA OBERHOLZER and ILIDIA LAMBRECHTS Address Suite 213, Medforum Building, Secunda Tel: 071 355 4635 E-mail: ilidia.lambrechts@gmail.com
PIET RETIEF

The Glycemic Index Dietitian Experts in Mpumalanga

(The listed professionals are Registered Dietitians - RD(SA))Registered Dietitians can contact GIFSA to list on this page

NELSPRUIT

WITBANK & MIDDELBURG

HIGHVELD

PIET RETIEF

(The listed professionals are Registered Dietitians - RD(SA))

Registered Dietitians can contact GIFSA to list on this page