Dietician Digest

Earn 1000 vitality points for visiting a dietician. Vitality members who qualify for the Weight Loss Rewards get to earn points and up to 50% cash back on healthy foods as they reach their weight loss goals and up to 10 000 points.
Let me help you on a healthy weight loss journey for sustainable results.


posted Mar 30, 2020, 3:04 AM by Janene Sacks

The high cost of healthy foods linked to malnutrition across the ...

Good nutrition is essential to a strong immune system, which offers protection from seasonal illness such as the flu & other health problems including arthritis, allergies, abnormal cell development & cancers. Help protect yourself against infection & boost your immunity by including these nutrients in your eating plan.
-Protein plays a role in the body's immune system, especially for healing & recovery.
-Vitamin A helps regulate the immune system and protect against infections by keeping skin & tissues in the mouth, stomach, intestines & respiratory system healthy.
-Vitamin C helps protect you from infection by stimulating the formation of antibodies & boosting immunity.
-Vitamin E works as an antioxidant, neutralizes free radicals & may improve immune function.
-Zinc helps the immune system work properly & may help wounds heal
-Other nutrients, including vitamin B6, folate, selenium, iron, as well as prebiotics and probiotics, also may influence immune response and play a role in a healthful eating style. Obtaining these nutrients from foods is preferred, so be sure to speak with your health care provider or a registered dietitian before taking any immune-boosting supplements.


posted Mar 2, 2020, 2:46 AM by Janene Sacks

Image result for obesity awareness day 4 march images

A BMI above 30 (obese) is often associated with having too much fat in your body. Carrying too much body fat may have harmful effects on your health. Obese children are much more likely to be obese as adults and are at a much greater risk for health problems now and later in life.

Causes of Obesity
There are many reasons for obesity. While an imbalance of calories taken in vs calories burned through physical activity may be an influence, obesity can also be affected by:
-Family history & genes
-Lifestyle habits, eating behaviors and stress
-Sleep habits
-Medical problems: Hypothyroidism, Prader-Willi & PCOS can contribute to obesity.

Weight loss therapy for adults should be based on 3 components: Calorie-controlled eating plan, Physical activity, Behavior therapy.

Healthy Eating Plan:
Many people have found long-term success by working with a registered dietitian. Research shows that at least 2 sessions per month with an RD lead to successful weight loss and at least 1 session per month for weight loss maintenance. Because no two people are alike, approaches to weight loss must be tailored to each person. An RD can do this for you — she or he will create a plan based on your medical history, lifestyle and food preferences. Together, you can explore how your habits, emotions and environmental cues affect how you eat


posted Feb 12, 2020, 1:35 AM by Janene Sacks


While pregnancy is not the time to lose weight, women should not use their expanding bellies as a reason to eat more than is necessary. The amount of food a woman needs during pregnancy depends on a number of things including her body mass index, or BMI, before pregnancy, the rate at which she gains weight, age and appetite. All pregnant women should eat a variety of nutrient-rich foods each day. It may also be necessary to take a vitamin and mineral supplement if recommended by a physician.

Many women start off pregnancy with an overweight or obese BMI and many gain more weight than is healthy during their pregnancy. Research shows the risk of problems during pregnancy and delivery is lowest when weight gain is kept within a healthy range. Obesity during pregnancy is risky for both mother and child, with some risks including gestational diabetes, gestational hypertension (high blood pressure), Cesarean delivery, birth defects and even fetal death. If a women has an obese BMI during pregnancy, it also raises the chance her child will have obesity later in life.

Contact Janene Sacks, registered dietitian, for expert nutritional advice & counselling before, during and after pregnancy


posted Jan 20, 2020, 4:21 AM by Janene Sacks

Sugary drinks, such as fizzy drinks, flavoured waters, iced teas and even fruit juice, are the main source of added sugar in the diets of most South Africans. This excessive intake of sugar stacks up the kilojoules and often leads to weight gain.
A typical 500ml fizzy drink contains roughly 885 kJ, which would require walking for 5,5km or running for 30 minutes to burn it off. Drinking just one sugary drink a day increases the likelihood of being overweight by 27% in adults and 55% in children.
Despite the impact on your waistline, drinking just one sugary drink per day has also been found to increase the risk of developing diabetes by 26%, and having a heart attack by 29%.

On average, commercially produced sugary drinks available in SA contain the following amounts of sugar per 500ml serving:
Fizzy drink: 15 tsp
Energy drink: 14 tps
Sports drink: 7 tps
Fruit juice: 13 tps
Sweetened dairy drinks: 10 tps (includes naturally occurring milk sugar).
Iced tea: 9 tsp
Flavoured or vitamin-enriched water: 6 tsp

CHOOSE WATER– still, sparkling or flavoured with fruit – is the best beverage to choose. It serves so many essential purposes in the body:
Keeps you hydrated
Lubricates joints
Prevents headaches
Helps with digestions
Prevents constipation

Water is far cheaper than other drinks and contains zero sugar or kilojoules and will therefore help to maintain a healthy weight and lower the risk of developing diabetes or heart disease.

Untitled Post

posted Aug 20, 2019, 3:18 AM by Janene Sacks

Check list you're on a HEALTHY EATING PLAN

✅Improved energy levels
✅Satisfied inbetween meals
✅No cravings
✅No headaches
✅Improved Health check readings (weight, glucose, cholesterol, blood pressure)


posted Jun 12, 2019, 1:46 AM by Janene Sacks   [ updated Jun 12, 2019, 1:48 AM ]


Lets focus on children's weight in honour of Youth Day, 16 June.

The best way to help an overweight child is with long-term family changes. The best way of doing this is by seeking the support of a qualified nutrition professional, a Registered Dietitian.

Involving the whole family in these changes is essential for long term success. This means everyone is working together on the same healthy lifestyle goals. Some of the healthy eating changes you could make include:

-Having breakfast as a family everyday
-Encouraging water as a drink rather than soft-drink, cordial or juice
-Limiting sweet and high fat snacks. Don’t view them as treats, just as sometimes foods
-Making healthier fast-food choices
-Working in more physical activity e.g. take a ball or Frisbee to the park, play cricket on the beach, try roller blading or ice-skating, put up a basketball ring or walk to school a few days a week.

Fad diets, eliminating food groups and strict dieting are not recommended for children because they effect healthy growth and development and have long term effects on self-image and self-esteem.

As a registered dietician, Janene Sacks can help you to plan healthy eating and lifestyle changes for your family.


posted Jun 12, 2019, 1:35 AM by Janene Sacks   [ updated Jun 12, 2019, 1:39 AM ]


There is now good evidence to show that men with a healthy weight have a reduced risk of a wide range of health problems.

They're are a wide range of health risks associated with adult male obesity

-Increased risk of hypertension (high blood pressure), coronary heart disease and stroke
-Increased risk of type 2 diabetes (90% of adults with type 2 diabetes are overweight or obese)
-Increased risk of several cancers
-Increased risk of erectile dysfunction
-Increased risk of sleep apnoea (interruptions to breathing while asleep)
-Increased risk of gastro-oesophageal reflux (symptoms include heartburn and acid reflux)

Raised body weight puts strain on the body's joints, especially the knees, increasing the risk of osteoarthritis (a condition that affects your joints and causes pain and stiffness). There is also an increased risk of low back pain. Obesity is also associated with low self-esteem, depression and reduced libido.

June is the time for all men to call to action. A healthy weight loss plan with the guidance of a dietician can lead the way to a healthier weight and improved health to end off the year.


posted May 27, 2019, 2:30 AM by Janene Sacks


posted May 27, 2019, 2:23 AM by Janene Sacks   [ updated May 27, 2019, 2:28 AM ]

Many people delay quitting smoking because they are worried about weight gain. While many smokers gain some weight after they quit, it is better for your health if you quit as soon as possible. 
Once you quit, you can begin to build healthy habits for exercise, nutrition, and—if necessary—weight loss.

You CAN Control Weight Gain After Quitting.

As a dietician, I am trained to assist you with appetite control and mindful eating. Exercise will become easier once you quit smoking and is an essential to avoid weight gain. You will need to learn to cope with emotions without cigarettes.

Enlist the help of a professional before new bad habits are formed.

Janene Sacks, registered dietician can help you avoid weight gain as you begin your journey to better health once you quit smoking.


posted May 13, 2019, 3:57 AM by Janene Sacks

Health professionals agree that nutrition services are one of the first treatments that individuals should receive to improve conditions such as diabetes, heart disease and hypertension.

Many registered dietitians work in the treatment and prevention of disease by providing medical nutrition therapy. The RD often acts as part of a medical team, in various practice settings, such as hospitals, physician offices, private practice and other health care facilities.
Medical nutrition therapy is covered by a variety of insurance plans.

Together with a registered dietitian, you will set nutrition goals to improve your health.

Medical nutrition therapy provided by an RD includes:

-Review of your eating habits and lifestyle.
-Thorough assessment of your nutritional status.
-Personalized nutrition treatment plan.

Get your blood pressure checked this week for World Hypertension Day.
Seek the assistance of a dietician to reduce and treat your risk factors with dietary and lifestyle advice.

Contact Janene Sacks, registered dietician for expert nutritional advice and counselling for improved health and wellness.

1-10 of 49