Diet & Nutrition, A healthy balance

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Nutrition basics

A healthy balance

Modern man and especially modern, western man, is faced with a bewildering number of foods to choose from.

Find out how to juggle your food choices in order to maintain a balanced diet.

The benefits of good nutrition

You can still hear your mother saying: "Unless you eat all your veggies, Johnny, you'll get no dessert." But why did she say that? Learn more about the benefits of good nutrition.

The balanced diet

What is a "balanced diet"? What can you do to obtain maximum benefits from the food you eat? DietDoc answers a few crucial questions.

The big fat truth uncovered

Fat is good for you. The perception that all fats are bad is about to change as the experts all agree that it's the quality, not so much the quantity, of fat that really counts.

Diet fallacies

Many people are of the opinion that foods should be classified as either "good" or "bad". This is the wrong approach, as there are no bad or good foods, just good and bad diets.

Food not-so-glorious food

A century ago women bought fresh food from the markets daily. Today it is not uncommon for people to buy food weekly or monthly. Are we compromising our health by doing this?

South Africans all clogged up?

Most of us assume that if we eat five fruits and veggies per day, we're okay – at least in terms of fibre intake. Sadly, this isn't so.

Good nutrition on a shoestring

Every time you go to the supermarket, it’s a shock when it comes to paying for your purchases. Here’s how to keep your head above water.

The vitamins you need

While there is still much controversy about the optimum intakes for vitamins and minerals, it's important to try to make the most of the information that's available.

The super-food diet

Can a month-long diet consisting only of "super foods" actually make you healthier? Simon Hemelryk was about to find out.

Power up with whole grains

We constantly hear that whole grains are good for us and that we should include more of them in our diets. But what exactly are whole grains and what makes them so special?

5-a-day for better health

CANSA's 5-a-day campaign refers to five servings of fruit and vegetables a day for better health. Dietdoc tells us about the role of nutrition in the fight against cancer.

An 18-step plan for healthy eating

Have the conflicting studies and the almost-daily flood of nutritional information left you bewildered about what foods are best for you? It doesn't have to be so confusing.

Hidden veggies can help you slim

A little deceit in the kitchen can achieve a great deal of good for your family's health, says DietDoc. Join the "fat-resistance" by hiding veggies in your favourite dishes.

Fruit and veg: how much is 5-a-day?

We all know we need to eat at least five portions of vegetables and fruit every day to get our 5-a-day for optimal health, but exactly how much is a portion?

Protein facts

There have been many questions about proteins on the forum lately - how much should I eat? Why do I need it? What can I eat instead of red meat? What if I'm vegetarian?

Carbohydrate portion sizes

Carbohydrates should form the basis of a balanced diet. You're allowed 6-11 portions per day, depending on your age and activity levels. But how big is a portion?

Is sugar a baddie?

Sugar makes you fat, saps your energy, and shouldn't form part of a healthy diet. A dietician debunks these, and other common myths, about sugar intake.

Carbs: Public Enemy No 1?

People seem to regard carbohydrates as "Public Enemy No 1" when it comes to losing weight, participating in sport or trying to build muscles, says DietDoc.

Why your brain needs fat

A local nutrition expert is urging South Africans to include enough ‘healthy fats’ in their diet to help their brains develop properly and function to their full potential.

Too much of a good thing

One of the most common mistakes many people make, is to reason as follows: “The experts say that food X is good for me. Therefore, I can eat as much of the food as I like."

40 tips for cheap, healthy eating

With the rising living costs and sky-rocketing food prices, it is still possible to eat healthily without breaking the bank. Here's how.

Know your carbs

Many people do not really understand which foods are classified as carbohydrates and which are not, says DietDoc.

10 rules for a balanced diet

What exactly is a balanced diet? How much of which foods should you eat? Here are a few simple rules that anyone can follow.

Put your money where your mouth is

If you’re completely confused by all the dietary advice you get all over the place, here are the basics in a nutshell. And it’s specifically aimed at South Africans.

Do we need fats?

The answer is yes, but we shouldn't eat too much and we should know which fats are good for us, and which fats aren't.

How much meat, fish & eggs?

What exactly is a balanced diet? The meat, fish and poultry food group can make important contributions to our nutrient intakes. But how much is enough?

Body pH: A delicate balance

Body pH and the delicate balance between acid and alkalinity are very complex topics, which are often confused with other conditions. DietDoc takes a look at some basic concepts.

Portion distortion

As portions have become bigger over the past thirty years, so have South Africans' waistlines, says Anne Till, a registered dietician. What can be done to beat the bulge?

Reconnect with your caveman roots

Palaeontologists agree: our early ancestors ate a lot more healthily than we do today. Are there lessons to be learnt? Most definitely, DietDoc says.

RDA system misses the mark

Regulating our nutrient intake is crucial, both from a benefit and risk perspective. But is the recommended dietary allowance (RDA) system our best tool? A US expert says no.

The problem with vitamins

On the one hand, the complementary health industry promotes vitamins, minerals and other supplements. On the other, it’s argued that supplements may be a waste of money, or risky.

The grocery lists of healthy people

Have you ever wondered about the contents of other shoppers' trolleys and just what a "healthy" trolley for a family looks like? Then this article is for you.

Food pyramid

The food pyramid is a useful tool that can be used as a guideline in terms of healthy, balanced eating. Here's how it works.

10 health benefits of eggs

Many people believe that eating eggs may be bad for your health. Here are some excellent reasons to justify why eating eggs can make you healthier, brainier, leaner and stronger.

Healthy winter eating

It is usually during wintertime that we gain weight, and that we get flu. What can you do to ensure that you don’t gain weight, while still getting all the necessary nutrients?

Choline: the neglected nutrient

Have you ever heard of choline? This neglected nutrient is vital during pregnancy and the first 4 years of a baby's life; and can reduce the incidence of breast cancer by 24%.

The new food rules

Eating well and following a sensible diet doesn’t have to be complicated. Food guru Michael Pollan has simplified the mountain of nutritional geekspeak into some basic principles.

More protein facts

Ever wondered about the amount of protein you need to eat on a daily basis to stay healthy? Or about protein loading for athletes? DietDoc answers a few important questions.

Carbs: the 55% majority winner

Carbohydrates add taste, texture and variety to the diet, and they are the single most important source of food energy.

Confused about fats?

It is evident that there is a lot of confusion about fats. There are so many different types, it is no wonder that the public can't make head or tail of fats.

Protein: is more better?

Do you believe that you will benefit with bigger or leaner muscle if you eat extra protein-rich foods and then top up with protein supplements?

What should a portion look like?

As food portions have grown over the years, so have our waistlines. Do you know what healthy food portions really look like?

Nutritional deficiencies

Nutritional deficiency is a state where an individual's intake of nutrients is insufficient for the body's normal functioning. This leads to illness and disease.