Tracy Ugarchund & Associates: Registered Dietitians

14/11/2025

Happy World Diabetes Day! ✨💙 Committed to education, prevention, and quality care!

28/10/2025

Taking care of your MIND is just as important as taking care of your BODY 💪

Remember to include the following into your diet, as good food = good mood 🍇🥦🤸🏻

1. Omega 3 Fatty Acids
2. Fruits and Vegetables
3. Whole grains
4. Probiotics and Fermented food
5. Lean proteins

Want to know more!?
Contact us 📞

16/10/2025

Today we observe World Food day, 16 October 2025.
The goal is to strengthen food security and improve eating healthy for all. We have just observed National nutrition week. FOOD for Health, Food for all!

14/10/2025

Breaking the myth that healthy eating is HARD!
For , let’s focus on the basics to get you feeling fuller and more satisfied!

Proteins:
- Eggs 🥚
- Chicken 🍗
- Beans and legumes 🫘
- Fish 🐟

Carbohydrates:
- Sweet potatoes 🍠
- Pumpkin and butternut 🎃
- Low GI or whole-wheat bread 🍞

Fats:
- Avocado 🥑
- Olives 🫒
- Peanut butter 🥜

Always add some COLOUR to every plate with bright salads and vegetables 🥗

15/08/2025

Day 1 Critical care congress, Durban. Excellent presentations
Refeed the malnourished patient with caution but definitely feed, what to do with the obese patient, the microbiome the protein doses, the vitamin c on trial vitamin D for the deficient and thiamine for all. Chrononutrition, should the icu patient be fed at night? Ai will it take over our jobs? Lots of food for thought

17/07/2025

Yet another winter warmer - packed with flavour and protein.

The beauty of soup is that it is a one-pot, nutrient-packed dish - and you can add and take away ingredients as your palate prefers. 🤩

15/07/2025

Nothing warms winter like a soup - and this recipe is quick, easy, tasty... and even the kiddos love it!

09/07/2025

Such a positive step forward to acknowledge all those living with type 1 diabetes. The new Barbie depicts the life of a type 1 with sensors, insulin and the shows the constant challenges our type 1 diabetic patients go thru. If u need assistance please contact Tracy Ugarchund & Associates: Registered Dietitians we are here guide you with insulin usage, food intake and testing.

Barbie just took another step towards inclusivity, and this one is towards including children living with a chronic health condition: Type 1 diabetes. Mattel has launched its first Barbie with type 1 diabetes, the latest addition to its expanding range of inclusive dolls. The new Barbie doll has been designed in collaboration with the nonprofit Breakthrough T1D and, among other things, comes equipped with a continuous glucose monitor (CGM) on her arm, secured with Barbie-pink heart-shaped medical tape.

Read:https://www.wionews.com/trending/barbie-with-diabetes-mattel-launches-first-doll-with-type-1-diabetes-glucose-monitor-insulin-pump-included-1752044684887

30/06/2025

Hot drinks are comforting, but they can sneak in loads of sugar.

Try this instead:
🍋 Hot water + lemon + fresh ginger
🌿 Rooibos tea with a splash of milk
🍫 Unsweetened cocoa with cinnamon
☕ Unsweetened green or oolong tea, or herbal teas like hibiscus or nettle tea (can help wih a stuffy nose too!)

Warmth, flavour, and nutrition - no sugar crash!

27/06/2025

June is Youth Month - let’s fuel our future leaders with foods that support energy, focus, and growth. Young bodies, sharp minds!

1. SPINACH – IRON + FOLATE FOR BRAIN & BLOOD
Why? Spinach is rich in iron, which helps transport oxygen in the blood. Low iron = tiredness and trouble concentrating – common issues in growing kids.

It’s also high in folate, which supports healthy brain development and learning.

Bonus: Grows well locally and is budget-friendly, especially from community gardens or fresh markets.

2. GUAVA – VITAMIN C + FIBRE FOR IMMUNITY & FOCUS
Why? Guavas are one of the richest sources of vitamin C – even more than oranges! Vitamin C helps the body absorb iron (like from spinach) and supports a strong immune system, especially in winter.

They’re also packed with fibre, which keeps blood sugar stable and supports gut health – both linked to better focus and mood in kids.

Bonus: Guavas are locally grown, in season during winter, and affordable in many South African communities.

RECIPE: Tried stewed guava with homemade custard (sugar-controlled) or Ultramel Zero for a deliciously sweet, winter treat.


3. PILCHARDS – OMEGA-3S + PROTEIN FOR GROWTH
Why? Pilchards (especially in tomato sauce) are rich in omega-3 fatty acids, which support memory, concentration, and brain function.

They’re also high in protein and calcium (from the soft, edible bones) – ideal for growing bodies.

Bonus: Pilchards are one of the most affordable proteins available in tins across SA – shelf-stable, accessible, and nutritious.

25/06/2025

Winter wellness starts with a smart pantry:

🧄 Garlic – natural immune booster
🍠 Sweet potato – fibre + slow-burning energy
🍛 Dried lentils – affordable plant protein
💡 Keep these staples on hand for quick, healthy meals all season.

19/06/2025

Have you heard about Shilajit? Shilajit is a mineral-rich resin found in mountain ranges like the Himalayas. Traditionally used in Ayurvedic medicine, it’s now being studied for its effects on stress, fatigue, and hormone regulation.

One of the reasons Shilajit is gaining attention is its impact on cortisol, the body’s main stress hormone(swipe to see more)...