Esmé Maré Registered Dietitian

28/07/2026

Read food packages, especially the ingredients list, and if containing added sugars, then choose items with 5 grams of sugar or less per 100g to ensure the food is low in added sugar 🍬
Added sugar is any sweetener mixed into foods and drinks during making, cooking, or eating 🍪
The current added sugar limits suggest a maximum of 36 grams (9 teaspoons) per day for men, and 25 grams (6 teaspoons) per day for women 🍧 Children aged 2 to 18 should have less than 25 grams (6 teaspoons) per day, and infants or toddlers under age 2 should avoid added sugars completely 🍫
Choose no-added-sugar or unsweetened options 🍰
Reduced sugar does not mean low sugar. It means a food or drink has at least 25% less sugar than the regular version of that same product 🍭

14/07/2026

Always focus on nourishing and fueling your body adequately by consuming unprocessed, nutritionally dense foods. Sit and eat slowly, and chew your food properly. Never stand and rush when eating.

08/07/2026

Vitamin E, a fat-soluble antioxidant, plays a crucial role in protecting your cells against oxidative damage, supporting immune health, and promoting healthy skin 🤲

Olives can be eaten on their own, paired with nuts and cheese on a charcuterie board, chopped and added to pasta dishes, or added to grain salads, Greek salads, and savoury baking 🥗

Watch the sodium, as olives are often cured in brine 🧂 Rinse them before eating to remove excess surface salt 🫒

02/07/2026

If you find yourself reaching for coffee because of a mid-morning or afternoon energy slump, a snack that combines protein + fibre + healthy fats + a small amount of slow-release carbohydrate will usually provide more sustained energy than caffeine alone ⚡ Unlike coffee, these snacks also help stabilize blood sugar and keep you feeling fuller for longer 🔥
🍓Plain Greek yoghurt with berries and seeds
🍏 Apple slices with peanut or almond butter
🍳 Boiled eggs with wholegrain crackers
🥒 Cottage cheese with cucumber and cherry tomatoes
🍐 Biltong + a naartjie or small apple
🥜 Roasted chickpeas
🌰 Unsalted mixed nuts (¼ cup)
🥑 A slice of wholegrain toast with avocado
🥕 Hummus with carrot, cucumber and pepper strips
🌽 Air-popped popcorn with roasted edamame
🧀 Maas or plain amasi with fruit
Craving something sweet, try these options:
🥜 2 Medjool dates stuffed with peanut butter
🍇 Frozen grapes with a handful of almonds
🍌 Banana with cinnamon and peanut butter
🥛 Greek yoghurt with cocoa powder and berries
🍯 Homemade protein energy balls (oats, peanut butter, chia seeds, dates)

10/06/2026

Practice mindful eating, focusing all your senses and being present as you shop for, cook, serve, and eat your food. Being more mindful can make it easier to change your dietary habits for the better and enjoy the improved well-being that comes with a healthier diet 🧘🧘‍♂️🧘‍♀️

09/06/2026

A medium-sized baked potato (with its skin on) provides about 700 to 900 mg of potassium 🥔 while a medium banana provides only about 422 mg 🍌 This makes the potato a much more potent source of this essential electrolyte ⚡💧💪

26/05/2026

🥕🫑 Roast colourful non-starchy vegetables for a crunchy and vibrant meal addition. Such as cabbage wedges, brussels sprouts, colourful bell peppers, baby carrots.
🥦🥬 Create warm winter salads, with wilted leafy greens, braised tender stem broccoli, zucchini ribbons.
🧅🍄‍🟫 Swap out heavy starches for high-fiber, non-starchy vegetable bases in your pots and bowls, curries and stews. Such as cauliflower, onion, mushrooms, bok choy, bell peppers.

20/05/2026

Incorporating spinach into your diet can be easy and delicious because it has a mild flavor that blends seamlessly into countless dishes 🥬🥗🥙🥪🌮🌯
You can toss raw leaves into smoothies, fold them into eggs, mix them into pasta sauces, include them in wraps and sandwiches, or wilt them as a quick, healthy side dish 🥬

04/09/2025

🌟 Boost Your Bones Naturally! 🌟
Did you know your body needs vitamin D to absorb calcium properly? Together, they’re a dream team for strong bones!

Top Picks: ✨️
🥛 Fortified milk & yoghurt
🐟 Pilchards or sardines (with bones)
🍊 Fortified orange juice
🥬 Dark leafy greens (spinach, kale)
🥚 Eggs (yolks especially)
👉 Easy swaps, big benefits for bone health! 💪

ً

19/08/2025