Nutrition plays a critical role in our lives even before we are conceived and continues to influence our health throughout our lifespan. The food we choose every day can either protect us from diseases or increase our risk of getting non-communicable diseases such as heart disease, diabetes and certain cancers.

 

Research and lived experience show that careless food choices made from a young age often surface later as serious health problems. This makes nutrition not just a personal concern, but a public health priority.

 

Why we eat the way we do

 

Our food choices are influenced by many factors, including taste preferences, habits formed in childhood, cultural traditions, convenience, affordability, emotions, social interactions and body image. While these influences are natural, understanding them helps us make more conscious and healthier decisions.

 

Good nutrition is essential for maintaining a healthy body weight, preventing chronic diseases and increasing life expectancy. It supports physical strength, mental clarity and overall well-being.

 

Nutrition in the Workplace

 

On average, about 60% of our daily food intake happens during working/school hours. This makes the workplace a powerful setting for improving nutrition and health. Poor eating habits can reduce energy levels, impair decision-making and contribute to illness. In fact, approximately 10% of sick leave in the workplace is linked to nutrition and lifestyle factors.

 

Encouraging healthier eating at work benefits both employees and organisations through improved productivity, focus and reduced absenteeism.

 

Key Principles of Healthy Eating

 

A healthy diet does not require expensive or complicated foods. It is built on balance, variety and moderation.

• Enjoy a variety of foods: Eat more than one type of food per meal, vary meals across the week and prepare foods in healthier ways such as boiling, steaming, grilling or baking.
• Make starchy foods the foundation of meals: Foods like pap (maize meal), rice, bread, potatoes, samp, pasta and oats provide energy and should be eaten in appropriate portions. The brown starches are healthier as they provide us with fibre that is essential for our gut health and helps regulate our blood sugar levels
• Eat five portions of fruits and vegetables daily: These provide essential vitamins and minerals that strengthen the immune system. Both raw and cooked vegetables are beneficial, and home food gardens are encouraged. “Eat the rainbow”, meaning eat a variety of colours of fruits and vegetables, as various colours provide various phytonutrients. The more colourful your meals, the healthier they are
• Include legumes regularly: Dry beans, lentils, split peas and soya are rich in fibre and protein. They support digestion, help control blood sugar and cholesterol, and can replace meat in meals 2- 3 times a week. This can be achieved by practising meatless Mondays in our diet, meaning on Mondays we are only consuming plant-based protein sources, which is essential for our gut and cardio health
• Consume animal foods wisely: Skinless chicken, fish (unfried), eggs, milk and meat help build strong bones, muscles and immunity. However, processed meats such as polony, viennas, sausages and bacon should be avoided due to high fat and salt content that is not good for our health. Limit red meat to just twice a week, as it contains saturated fat.
• Eat Fish at least 2-3 times a week: fish oils are great for general health and for joint, heart and skin health, include oily fish like tuna, sardines, trout, pilchards, 3 times a week (90-100g portion at least)
• Choose healthier cooking methods: Cook by steaming, boiling, grilling, roasting, slow cooking, braising, baking or airfrying instead of deep frying
• Do not skip meals: Smaller, frequent meals to keep blood sugar stable, avoid cravings and overeating with constant energy and boost metabolism
• Eat mindfully: Chew well and eat slowly, take your time and eat in a calm environment
• It takes about 15 minutes for us to realise we are full. If you are eating fast, overeating is easy. Avoid eating in front of the TV, computer, cellphone, etc., unsatisfied after a meal = cravings
• Use Fat, Salt and Sugar Sparingly: Too much fat and salt increases the risk of chronic illness. Removing chicken skin, trimming visible fat from meat, using herbs and spices instead of salt, and choosing fruits over fried snacks are simple but powerful steps.
• Sugary drinks should be replaced with water. Drinking at least eight glasses (about two litres) of clean, safe water daily helps regulate body temperature, supports digestion and improves energy levels.
• Alcohol and Physical Activity: Limiting alcohol is important as excessive intake can damage the liver, increase blood pressure, cause dehydration and impair coordination.
• Physical activity is equally essential. Being active for 30 to 60 minutes a day does not require gym activities; walking, gardening, cleaning or household chores all contribute to better health.

 

Traditional Foods Matter

 

Local foods such as mopani worms are highly nutritious. They are rich in protein, iron, zinc and calcium, and contain fibre that supports gut health. Mopani worms contain more protein than many animal products, including chicken. Morogo, mabele, and dinawa that our great grandparents grew up having, remain essential for health. Healthy eating is not supposed to be westernised; we do not have to replace pap, bread and rice with quinoa and couscous. Pap (maize meal), a staple in many households, is fortified with vitamins and minerals. While it is low in fibre, pairing it with vegetables, legumes and protein improves its nutritional value. The key is moderation and variety.

 

Portion Control

 

Portion control is the foundation of balanced meals. Kalf, your plate must be vegetables, a quarter starch, a quarter protein. This allows you to meet your nutritional requirements without restricting any essential food groups.

 

Ultimately, health is a personal responsibility. Practising good habits, staying informed, knowing your health numbers and making use of workplace wellness opportunities can make a lasting difference.

 

Take care of your body, or your body will stop taking care of you. You are never too young or too old to choose a healthier lifestyle.

By Moloko Riah Mehlape, Human Nutrition and Dietetics lecturer