Nutrition isn’t about fad diets or cutting out your favourite foods – it’s about making smarter choices every day. During National Nutrition Week (9–15 October), South Africans are encouraged to reflect on how food choices affect overall health, energy and longevity.
This year’s message is clear: small, sustainable changes can lead to long-term health benefits. Whether you’re feeding a family, managing a health condition, or simply trying to feel your best — the good news is: you don’t need to overhaul your entire diet to eat better.
Here are 5 simple nutrition swaps that are easy to adopt — and make a big difference over time.
1. Swap Sugary Cereals for Oats
Many boxed cereals are packed with sugar, artificial flavours and preservatives.
Better choice: Go for unsweetened oats (steel-cut or rolled) and add fresh fruit, cinnamon, or a drizzle of honey for natural sweetness.
Why it helps: Oats are high in fibre and support digestion, heart health and blood sugar control.
2. Swap Fizzy Drinks for Infused Water
A single can of sugary soda can contain more than your daily limit of added sugar.
Better choice: Try water infused with lemon, cucumber, mint or berries.
Why it helps: Hydration is essential for energy, digestion and concentration — and cutting sugary drinks supports better weight and blood sugar management.
3. Swap White Bread for Wholegrain Bread
Refined carbs spike your blood sugar and don’t keep you full for long.
Better choice: Choose 100% wholegrain or seed bread for sustained energy and more fibre.
Why it helps: Wholegrains support digestive health, lower cholesterol and help you feel fuller for longer.
4. Swap Fried Snacks for Raw or Roasted Options
Deep-fried chips and processed snacks are high in unhealthy fats and salt.
Better choice: Keep raw nuts, air-popped popcorn, carrot sticks, or homemade roasted chickpeas on hand.
Why it helps: These swaps are still satisfying but offer protein, fibre and healthy fats — without the excess oil.
5. Swap Large Portions for Balanced Plates
It’s not just what you eat — it’s how much and how you balance it.
Better choice: Use the “Healthy Plate” method:
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Half your plate = vegetables
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A quarter = lean protein (chicken, beans, fish, eggs)
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A quarter = whole grains or starchy veg (brown rice, sweet potato, maize)
Why it helps: This method helps control portions and ensures a variety of nutrients in every meal.
Bonus Tip: Read Food Labels
The more you understand what’s in your food, the easier it is to make healthy choices. Look out for added sugars, sodium content and ingredient lists — the fewer, the better.
Remember: Progress, Not Perfection
You don’t need to eat “perfectly” every day to be healthy. What matters is making mindful, balanced choices most of the time — and learning what works best for your body.
Why it matters:
Good nutrition isn’t just about weight — it’s about feeling strong, supporting your immune system, reducing the risk of chronic illness, and living well. This National Nutrition Week, commit to one simple swap — and feel the difference.
Note: This article is for general health guidance. For personalised dietary advice, consult a registered dietitian or healthcare professional.