Janke Draper Registered Dietitian & Lactation Consultant

03/11/2025

PACKING A HEALTHY LUNCH BOX DURING EXAM TIME 🧠🍎

Eating healthy during exams is very important. Our brains need good food to help us think, remember, and stay focused.

A healthy exam lunch box should include a variety of foods to sustain energy, such as whole grains (brown rice, whole-wheat bread), lean proteins (eggs, chicken, hummus, nuts), fruits and vegetables, and healthy fats (avocado, seeds).

If we eat too much junk food or skip meals, we can feel tired, stressed, and struggle to concentrate.

Healthy eating during exam time helps us stay calm, think clearly, and do our best!

HOW TO PACK A HEALTHY LUNCH BOX DURING EXAM TIME?
- ½ of your lunchbox should be fruit and/or vegetables
- ¼ of your lunchbox should be grains/starches
- ¼ of your lunchbox should be low-fat proteins
- 1 portion of dairy

HEALTHY LUNCH BOX IDEAS:
- Low GI whole wheat sandwich spread with salt & sugar-free peanut butter, some dried fruit and 30g of low-fat cheese
- Couscous with roast vegetables, low-fat feta, and chickpea salad
- A variety of salad vegetables and fresh fruit with hummus dip and provitas
- A whole wheat wrap spread with fat-free cottage cheese and filled with leftover chicken, lettuce, tomatoes, avo, pineapple, and low-fat cheese cubes.
- Fruit salad with low-fat yogurt and a handful of raw unsalted nuts.

MORE IDEES:
- Fruits: A whole apple, fruit salad, or frozen berries.
- Vegetables: Carrot sticks, celery sticks, or cherry tomatoes with a side of hummus or a Greek yogurt dip.
- Dairy: Pack a small container of plain Greek yogurt or cottage cheese, or some cheese blocks.
- Nuts and seeds: A handful of unsalted, raw nuts, peanuts or seeds.
- Crunchy snacks: Popcorn, whole-wheat crackers, or homemade sweet potato crisps instead of sugary treats.
- Water: Pack a refillable water bottle and drink throughout the day to stay hydrated.
- Avoid sugary drinks: Limit or avoid juice and energy drinks, as they can lead to energy crashes.

11/10/2025

What is the one thing that you NEVER regret?

For me, it is meal prep over weekends.

30/09/2025

26/09/2025

🤍

When most people picture breastfeeding, they imagine a tiny newborn: curled up, fragile, and brand new to the world. What they don’t often picture is this, an older child, seeking the same comfort, the same connection, the same reassurance that only their mother can give.

Breastfeeding doesn’t suddenly lose its value once the baby turns one. Or two. Or three. It shifts. It changes. It becomes less about calories and more about comfort. Less about survival and more about security. It’s a safe place, a reset button, a way to slow down in a world that moves far too fast for little hearts.

For some babies, breastfeeding ends at one. For others, the journey continues into toddlerhood and beyond. Neither path is “better.” Both are normal. Both are valid. Both are beautiful.

What matters most is the bond being built in these quiet moments, the way a child knows deep down that they are safe, loved, and wanted. That is the true gift of breastfeeding. It isn’t just milk. It’s comfort. It’s connection. It’s love, made visible. 💕

So if you’ve ever been asked “You’re still nursing?”, remember this: there is no expiration date on comfort, on closeness, or on love.

26/09/2025

Imagine life without food—it would feel empty and dull.

Food is the fuel that powers us, giving us energy and joy.

Nourish your body with wholesome, nutritious foods to keep it strong and thriving.

19/09/2025

Cheers to the weekend!

To train people on a topic you are passionate about is a privilege, but it is also exhausting.

12/09/2025

🤍

True story 🥱

09/09/2025

Authorized retailer. WhatsApp me to order your favourite health goodies, if you stay within Standerton or surrounding areas.

02/09/2025

Some breastfeeding facts you may not have known…

🤍 Your breast milk is a living fluid.
It isn’t just a food source to sustain your little one. it contains living cells, stem cells, antibodies and helpful bacteria that help your baby’s gut microbiome.

🌡️Your milk changes for your baby’s needs.
If your baby is sick, hot, thirsty your body alters the composition of your milk to meet their needs.

❤️‍🩹 It lowers your risks.
Breastfeeding reduces a mother’s lifetime risk of breast cancer, ovarian cancer, type 2 diabetes and heart disease.

⚡️Producing breast milk consumes 25% of the body’s energy. The metabolic energy needed to breastfeed a baby each day is equivalent to that of walking 7 miles.

🤱Almost 75% of all moms produce more milk in their right breast.

🌙 Your breast milk changes with the time of day.
Your breast milk in the morning contains cortisol to help the baby be alert and awake. While night milk contains more melatonin, to help baby sleep.

🧠 It can boost brain development.
Breast milk is rich in fatty acids *like DHA* Which helps build your baby’s brain and nervous system.

🤰🏼Your breast milk resembles the smell of your amniotic fluid. So your baby can quite literally smell
you, and recognize the smell from growing inside your womb.

⏰ Breastfeeding for a year is equivalent to working 1800 hours. A full time job is roughly 1,960 hours, so your body is essentially working a full time job.

If you’ve breastfed at any point in your life. Or even gave it a try for any length of time, give yourself a pat on the back. Breastfeeding is not an easy journey and you did that! 👏🏻

01/09/2025

May your tea be strong,
May your trees bloom long,
May your fruit be sweet,
May you have a treat.

May your mornings sing,
May your bright birds wing,
May your days be light,
May your dreams take flight.

- Janke

18/08/2025

Why not try Meatless Mondays?

Here are a few reasons why it’s worth trying:

🌱 Health benefits: Cutting back on red and processed meat once a week can help lower the risk of heart disease, type 2 diabetes, and certain cancers.

🥦 More variety: It encourages you to try new plant-based proteins (like beans, lentils, tofu, or chickpeas) and eat more vegetables.

🌍 Better for the planet: Reducing meat consumption lowers greenhouse gas emissions, water use, and land use.

💰 Budget-friendly: Plant-based meals are often cheaper than meat-based ones.

👨‍👩‍👧 Family/community activity: It can be fun to cook together and explore new recipes.

Use the ‘plate method’ to recreate healthier versions of your favorite meals. Start by making your plate 🍽: ½ vegetables and fruits 🥬🥕🥗🍎🍌, ¼ whole grains (ex, brown rice, whole wheat bread) 🫓, and ¼ plant-based protein (beans, tofu, etc) 🧆. Add your favorite herbs and spices for delicious flavor.

02/08/2025

Day 2 of the SACLC Conference