What are the opening hours?

Monday 08:00 - 17:00 Tuesday 08:00 - 17:00 Wednesday 08:00 - 17:00 Thursday 08:00 - 17:00 Friday 08:00 - 14:00

Solandi van Zyl Registered Dietitian

Home
South Africa
Port Elizabeth
Solandi van Zyl Registered Dietitian

Clinical Dietitian based in Port Elizabeth. Your trusted expert in medical nutrition therapy, providing individualised care to all my patients.

I strive to meet your nutritional needs and always devoted to your journey!

07/11/2025

✨ S E T T H E F O U N D A T I O N ✨

Teaching kids about healthy eating is crucial for their growth, development, and long-term well-being.

Here are some tips to set the foundation for kids about healthy eating:

Lead by Example:

1. Eat a Variety of Foods: Show kids the importance of eating a balanced diet by including a variety of foods in your meals.
2. Make Mealtime Positive: Create a positive atmosphere during meals by turning off screens and engaging in conversations.

Introduce Healthy Foods

1. Start Early: Introduce healthy foods to kids at a young age to help them develop good eating habits.
2. Make it Fun: Make mealtime fun by using colorful plates, cutting food into shapes, and involving kids in meal planning and preparation.
3. Offer Choices: Allow kids to choose between two or three healthy options at mealtime to give them a sense of control.

Teach Healthy Eating Habits

1. Eat Regular Meals: Encourage kids to eat regular meals throughout the day to maintain energy levels and support growth.
2. Choose Whole Foods: Teach kids to choose whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
3. Limit Unhealthy Foods: Limit or avoid giving kids foods high in added sugars, salt, and unhealthy fats.

Involve Kids in the Process

1. Gardening: Plant a garden with kids to teach them about where food comes from and the importance of fresh produce.
2. Cooking: Involve kids in meal planning and preparation to teach them about different ingredients and cooking techniques.
3. Grocery Shopping: Take kids grocery shopping and teach them about different types of foods and how to make healthy choices.

By following these tips, you can help set the foundation for kids about healthy eating and give them the tools they need to make informed choices about their diet.

05/11/2025

✨ Q U I C K C O O K I N G ✨

Here are some cooking methods that can save time:

1. Stir-Frying: a fast and efficient way to cook ingredients over high heat, preserving their nutrients and flavor.
2. Grilling: a quick way to cook proteins and vegetables, adding a smoky flavor to your dishes.
3. One-Pot Meals: Cooking meals in one pot can save time on preparation and cleanup.
4. Pressure Cooking: This can significantly reduce cooking time for tougher cuts of meat and legumes.
5. Microwaving: a quick way to cook or reheat small portions of food.

Time-Saving Tips

1. Meal Prep: Preparing ingredients in advance can save time during cooking.
2. Batch Cooking: Cooking large batches of food can save time and provide leftovers for future meals.
3. Using Pre-Cut Ingredients: Using pre-cut ingredients, such as pre-chopped vegetables or pre-cooked meats, can save time on preparation.
4. Simple Recipes: Choosing simple recipes with fewer ingredients and steps can save time on cooking and cleanup.

Cooking Tools

1. An Instant Pot can be used for pressure cooking, slow cooking, and sautéing, making it a versatile time-saving tool.
2. A slow cooker can cook meals over a long period of time, allowing you to prepare meals in advance.
3. A food processor can chop, slice, and puree ingredients quickly, saving time on preparation.

By incorporating these cooking methods and tips, you can save time in the kitchen and still enjoy delicious meals.

17/10/2025

✨ H I D D E N S A L T S ✨

Hidden salts are sneaky sources of sodium in our diets, often found in processed and packaged foods. Here are some common culprits:

Processed Foods

1. Canned Goods: Soups, beans, tomatoes, and vegetables often contain added salt.
2. Frozen Meals: Many frozen meals, like TV dinners and pizzas, are high in sodium.
3. Bread and Baked Goods: Some bread, pastries, and baked goods contain significant amounts of salt.
4. Condiments: Soy sauce, ketchup, and salad dressings can be high in sodium.

Restaurant and Takeout Foods

1. Fast Food: like burgers and fries, are high in salt.
2. Restaurant Meals: can be high in sodium due to added salt and sauces.

Tips to Reduce Hidden Salt Intake

1. Read Labels: Check the nutrition labels for sodium content.
2. Choose Low-Sodium Options: Opt for low-sodium versions of foods when available.
3. Cook from Scratch: Preparing meals from scratch can help control sodium intake.
4. Use Herbs and Spices: Instead of salt, use herbs and spices to add flavor to food.

By being mindful of hidden salts, you can reduce your overall sodium intake and promote better health.

10/10/2025

✨🌎 World Mental Health Day 🌏✨

Today focuses on promoting mental health awareness, reducing stigma, and encouraging people to seek help when needed.

Mental health affects everyone, and awareness can help reduce stigma and promote support.

Strong support systems, including friends, family, and mental health professionals, are crucial for individuals struggling with mental health issues.

By talking openly about mental health,we can work towards reducing stigma and encouraging people to seek help.

Let’s work together to promote mental health awareness and support those in need.

Thank you Life Hunters Craig for inviting us to this special day! We are grateful to be an integral part of your team🙏

03/10/2025

✨ S C H O O L ‘ S O U T ✨

Here are some practical, balanced tips to help you stay on track with your health while still enjoying your holiday:

• Prioritize balance, not perfection – enjoy local foods but aim for moderation rather than restriction.
• Don’t skip veggies – try to include fruits and vegetables at least once or twice a day, even if meals are indulgent.
• Hydrate often – carry water with you to avoid mistaking thirst for hunger.
• Mindful treats – pick the treats you really want instead of snacking on everything available.
• Watch liquid calories – cocktails, juices, and sodas add up quickly; alternate with water or sparkling water.
• Walk whenever possible – explore new places on foot rather than relying only on transport
• Active choices – swim, hike, rent a bike, or join a fun local activity instead of just lounging.
• Quick hotel workouts – bodyweight moves (squats, push-ups, planks) take 10–15 minutes and need no equipment.
• Keep a sleep rhythm – even with late nights, aim for some consistency to avoid feeling drained.
• Plan for the return – stock your fridge with healthy basics before leaving so you can reset easily when home.

01/10/2025

Summer is calling with this probiotic-packed smoothie 🫐 Ingredients:1 cup kefir - sub with half a cup yoghurt and half a cup milk of your choice 1 cup frozen blueberries1 tsp chia seeds1 tsp peanut butter Method:Put all the ingredients in the blender. Blend together. Enjoy 🍹

24/09/2025

✨ H E A L T H Y H E R I T A G E D A Y ✨

A braai can absolutely be part of a healthy lifestyle — it’s all about balance, smarter choices, and colorful sides.

🥩 Choose Leaner Proteins:

• Skinless chicken breasts or thighs
• Fish fillets or whole snoek wrapped in foil with lemon & herbs
• Ostrich, venison, or lean beef cuts
• Kebabs with cubes of meat + veggies (peppers, onion, mushrooms, baby marrow)
• Plant-based options: grilled halloumi, corn on the cob, or marinated tofu

🥗 Load Up on Veggies:

Braai sides don’t have to be heavy!
• Butternut or sweet potato wedges (foil or grill)
• Grilled aubergine, peppers, baby marrow, or mushrooms
• Fresh salads: couscous, bean, or green salads with light dressings
• Coleslaw with a yoghurt-based dressing instead of mayo

🍞 Smarter Carbs:

• Wholewheat rolls, wraps, or brown pap instead of white bread
• Corn on the cob with spices instead of butter
• Sweet potatoes as a filling, nutritious option

🥤 Drinks & Extras:

• Infused water with lemon, mint, or cucumber
• Limit sugary cooldrinks and alcohol — alternate with sparkling water
• Sauces & marinades: go for tomato-based, yoghurt dips, or homemade herb dressings instead of creamy or sugary options

🔥Tips for a Balanced Braai:

1. Portion first before going back for seconds.
2. Half your plate = veggies/salads.
3. Grill, don’t deep-fry.
4. End with fruit skewers or watermelon slices for a refreshing sweet.

22/09/2025

✨ S K I N H E A L T H & N U T R I T I O N ✨

Your skin is the largest organ in the body — and just like the rest of your body, it reflects what you eat. A balanced diet can help maintain skin that is clear, hydrated, and resilient.

🥑 Key Nutrients for Skin Health

1. Healthy Fats (Omega-3 & Omega-6)
• Sources: fatty fish (salmon, sardines), flaxseeds, chia seeds, walnuts, avocado, olive oil
• Benefits: Reduce inflammation, support skin barrier, keep skin supple.

2. Antioxidants (Vitamin C, E, Beta-carotene, Polyphenols)
• Sources: citrus fruits, berries, peppers, tomatoes, nuts, seeds, carrots, spinach, green tea
• Benefits: Protect against UV damage, support collagen formation, slow skin ageing.

3. Protein (Amino Acids)
• Sources: lean meat, poultry, fish, eggs, legumes, dairy
• Benefits: Needed for collagen and elastin production → firmness and healing.

4. Zinc & Selenium
• Sources: pumpkin seeds, shellfish, legumes, eggs, Brazil nuts
• Benefits: Wound healing, control of oil production, acne prevention.

5. Hydration
• Water-rich foods (cucumber, watermelon, citrus) and fluids
• Keeps skin plump, reduces dryness and fine lines.

18/09/2025

✨ M O V E Y O U R B O D Y ✨

Exercise is important because it supports almost every system in your body — not just muscles.

💓 Heart health: Strengthens your heart and improves circulation, lowering risk of heart disease and high blood pressure.

🧠 Mental health: Boosts mood, reduces anxiety and depression, improves sleep, and sharpens memory.

⚡️ Energy levels: Increases stamina and reduces fatigue.

🦴 Bones & joints: Builds stronger bones, protects joints, and lowers risk of osteoporosis.

⚖️ Weight balance: Helps manage body weight by burning calories and improving metabolism.

🛡️ Immune system: Supports a healthier immune response.

🌱 Longevity: People who exercise regularly live longer, healthier lives.

👉 In short: Exercise is medicine — it keeps body, mind, and spirit thriving.

16/09/2025

✨ V E G G I E S ✨

Your plate called - it wants more crunch, colour and life!

Strive for those 5 a day 🥒🥕🥦🥗🫑🫛🍅

Swipe to see practical tips on adding veggies to your meals.

Address

5 How Avenue, Central
Port Elizabeth
6001

Opening Hours

Monday	08:00 - 17:00
Tuesday	08:00 - 17:00
Wednesday	08:00 - 17:00
Thursday	08:00 - 17:00
Friday	08:00 - 14:00

Website

http://www.pedietitian.co.za/

Alerts

Be the first to know and let us send you an email when Solandi van Zyl Registered Dietitian posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic in Port Elizabeth?