Chantelle van der Merwe Registered Dietitian

11/09/2026

🥩🥚🐟 PROTEIN — important, but it doesn’t need to be complicated!

Checkout my contribution to The Epoch Times / Epoch Health article: Protein gets a LOT of attention these days — how much do we need, are we getting enough, do we need protein powders, and should everything suddenly be “high protein”?

The basics still matter most.

👉 Focus on good, wholesome protein sources
👉 Aim to include a source of protein at each meal
👉 Choose a variety — eggs, chicken, fish, lean meat, dairy, beans and lentils all count
👉 Supplements can be convenient, but good nutrition doesn’t have to come from a tub!

Protein plays an important role in maintaining muscle, supporting recovery, keeping us satisfied after meals and supporting overall health.

I recently had the opportunity to contribute to an Epoch Times article exploring how much protein we actually need.

Have a read here 👇
https://www.theepochtimes.com/health/the-optimal-protein-amount-you-need-6067802?utm_source=ref_share&utm_campaign=copy

Protein matters. Don’t overcomplicate it — start by putting a good-quality protein source on your plate at each meal. 💪

Your protein needs vary depending on whether you are sedentary, fit, or older.

23/06/2026

It’s a good year. 💙This year marks 10 years since I started private practice, and now I’ve received my first nomination for Best Dietitian in the Best of Pretoria Awards.

What an incredible honour!

But more than the nomination itself, it’s a moment to reflect on the privilege of spending the last decade doing what I love most: helping people navigate their health journeys.

To every single person who has trusted me with their health over the past 10 years—thank you. Whether you came to me to lose weight, manage diabetes, lower your cholesterol, improve your blood pressure, navigate food intolerances, or simply feel better in your own body, it has been an absolute privilege to walk alongside you.

This nomination belongs to all of you.

My passion for dietetics has never been about telling people what they can and can’t eat. It’s about helping people cut through the noise.

Every day I meet people who feel overwhelmed, frustrated, and defeated by the endless stream of nutrition advice online. The wellness industry has become incredibly loud, and too often people sit in front of me feeling like failures because they can’t keep up with the latest trend, eliminate another food group, or follow yet another restrictive plan.

I honestly lose count of how many times someone tells me they feel guilty because they had a glass of w**e, ate a slice of cake at a birthday party, or enjoyed some wholesome carbohydrates and fruit. Somewhere along the way, we've made people afraid of food—and that breaks my heart.

My mission has always been simple:

When someone walks out of my practice, I want them to understand.

I don’t believe in red and green food lists. I don’t believe in fear-based nutrition. I don’t believe health should require a cupboard full of supplements and powders.

I believe in education, understanding, practical strategies, real food, and sustainable habits.

I believe that people deserve to know the "why" behind the recommendations they receive so they can make informed decisions long after they leave my office.

My biggest flex? Seeing people thrive.

Watching someone lower their blood sugar and improve insulin resistance. Seeing cholesterol levels improve. Helping people manage blood pressure. Watching energy levels return. Seeing people lose weight while still enjoying enough food and real life. Helping people feel healthier, stronger, and more confident without feeling deprived.

That's why I do this.

As dietitians, I believe we need to be louder. We need to continue challenging misinformation, calling out fear-mongering, and standing up against the body-shaming culture that dominates so much of social media. Qualified nutrition professionals have an important role to play in helping people separate facts from fads.

If this nomination gives me even a slightly bigger platform to do that, then I’m incredibly grateful.

Thank you to every patient, colleague, doctor, friend, and family member who has supported me over the last 10 years. Dankie Pretoria :)

Here's to helping more people find clarity, confidence, and a healthier relationship with food for many years to come. ❤️

If you would like to support me, voting is currently open via the link below: https://www.bestofsouthafrica.co.za/pretoria/bop-voting-medical/

Vote for the top doctors, clinics, specialists and healthcare providers in the Best of Pretoria Medical category - Best of SA.

13/06/2026

☕🥖 Think “just 2 rusks” don’t count? Think again.

I compared popular rusks, and the results were surprising — especially when it came to sugar, fibre and calories.

Your favourite rusk isn’t the problem.
Your daily habit might be.

Before you dunk, read the label. 😉

👇 Read the full rusk comparison here: http://www.essnutriments.co.za/healthy-living-blog/the-winter-habit-that-could-be-quietly-sabotaging-your-health-goals

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life ​

01/06/2026

🛒 Think you’re making the healthier choice? Think again…

One simple habit can completely transform your shopping cart:

👉 If it comes in a packet, box, tub, bottle, sachet or wrapper — turn it around and read the label.

Because the front of the package is marketing.
The back of the package is information.

This is exactly why we can’t rely on pretty pictures, healthy-sounding words, or clever packaging.

Start simple:
✅ Check sugar
✅ Check fibre
✅ Then build from there

Don’t buy the marketing. Buy the nutrition.

👇 Click the link to read the full article: http://www.essnutriments.co.za/healthy-living-blog/the-one-habit-that-can-transform-your-shopping-cart

22/05/2026

I was recently interviewed for an article in The Epoch Times / Epoch Health discussing the fascinating link between egg consumption, choline, and brain health. 🧠🥚

The article explores emerging research suggesting that even eating eggs once a week may be associated with a lower risk of Alzheimer’s disease, and I shared insights on why nutrients like choline are so important for memory and cognitive function.

It’s always exciting to see nutrition science highlighting how simple everyday foods can play a role in long-term health.

Read the full article here: https://www.theepochtimes.com/health/an-egg-a-week-may-lower-alzheimers-risk-6020851

Could breakfast be your medicine?

12/03/2026

⚠️ Insulin resistance can develop silently for 10+ years before diabetes is diagnosed.

I was interviewed for Part 2 of The Epoch Times Epoch Health series on insulin resistance 📰 where we discuss why blood sugar tests can look normal while metabolic problems may already be developing.

In the article I share:
🔎 Early warning signs people often miss
🥗 Why carbohydrate tolerance differs from person to person
💡 Why personalized nutrition matters for metabolic health

If you’re interested in preventing diabetes rather than reacting to it later, this is an important read.

📖 Read the article here: https://www.theepochtimes.com/health/insulin-resistance-can-quietly-build-for-years-heres-what-to-watch-for-5986049

Blood sugar tests can look perfectly normal while insulin resistance develops.

03/03/2026

I was recently interviewed by The Epoch Times / Epoch Health Insulin resistance may be the hidden driver behind many chronic diseases — from Type 2 diabetes and heart disease to Alzheimer’s. The encouraging news? Small, consistent lifestyle changes can make a powerful difference.

Curious how? Read the full article to learn practical, science-backed strategies to improve insulin sensitivity and protect your long-term health. 💚 : https://www.theepochtimes.com/health/the-hidden-driver-behind-many-chronic-diseases-5982784

When insulin signaling breaks down, the consequences ripple through nearly every major organ system in the body.

02/03/2026

Being newly diagnosed with Type 2 diabetes can feel… overwhelming😮‍💨

Not just because of the diagnosis —
but because suddenly everyone online seems to have it “figured out.”

Perfect glucose graphs.
Colour-coded meal prep.
Confident carb counts.

Meanwhile, you’re standing in your kitchen thinking:

“Why does this feel so hard?” 😒
“Why are my numbers still high?” 🤔
“Am I already failing at this?” 😔
“Who am I even supposed to listen to?” 🙄

You left your appointment with a prescription and a few quick instructions — and now you’re expected to manage a lifelong condition.

Watch your carbs.
Be careful with sugar.
Make better choices.

But no one really explained how that fits into your real life.

So tell me honestly —

❓️What feels most frustrating or confusing for you right now❓️

Is it:
• Knowing what to eat day to day?
• Understanding your fasting readings?
• Sorting through conflicting advice online?
• Feeling like you’re not doing it “well enough”?
• Worrying about medication?
• Something else entirely?

I’ve worked with so many people over the last 10 years in practice who felt exactly like this — overwhelmed, unsure where to start, and quietly wondering if they were the only ones struggling.

You’re not.

😎And you might be surprised how many others feel the same way.

This is a safe space to share.
I’m here to listen — and to support you and share a couple of ideas 💙

02/03/2026

Has the way someone spoke to you about diabetes ever made you uncomfortable?

We're starting to work on our Diabetes Stigma Campaign for the 14th May, and want to share your stories 💙

Please DM us if you'd like to share! 🫶

26/02/2026

Share this post to spread a little diabetes awareness 💙