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Most people are aware that cold drinks contain added sugar but do you know which drinks contain the most sugar?

This image illustrates the sugar content per cup (250ml). It is important to note that most people drink more than 1 cup at a time so it is likely that you are consuming more sugar than what is illustrated below.

Some of the brands have started offering lower sugar options. Be careful which product you buy as the labels look similar but the sugar content is very different.

For some people, a sandwich just isn’t a sandwich without a layer of creamy mayonnaise, a taco isn't a taco without a dash of hot Tabasco sauce, and what is a Nandos chicken without Nandos sauce?

These extra ingredients certainly boost the flavour of a meal yet they also add extra sugars, sodium and often inflammatory fats. Depending on your personal needs, you may need to reduce your intake of some of these nutrients so it’s important to be able to make informed decisions.

This image illustrates the sugar content per 100g of some commonly eaten condiments and sauces and compares the sugar content to the equivalent number of teaspoons of sugar.

Which other sauces and condiments would you like us to analyse?

Thank you to Your Daily SPORT FIX for featuring our popcorn post in your article on fiber.

Check out this article for tips on how to increase your fiber intake - https://yourdailysportfix.com/add-more-fiber-to-your-diet-with-these-simple-tweaks/

Add More Fiber to Your Diet with These Simple Tweaks - yourdailysportfix.com While fiber is one of the most important nutrients to get in your diet, most of us aren’t consuming enough of it. Diets high in fiber can boost heart health, reduce the risk of cancer, improve your skin, ease GI issues, and improve your immune system. If you’re not sure how to get more fiber [.....

From salad dressing to peanut butter, added sugar can be found in even the most unexpected products.

Many people rely on quick, processed foods for meals and snacks. These products often contain added sugar so it’s important to be able to identify and quantify the amount of sugar included in a product.

However, identifying sugar on a food label can be a little tricky as sugar can be listed under several different names.

Lookout for the following names: brown sugar, concentrated fruit juice, corn syrup, dextrose, treacle, fructose, glucose, glucose syrup, golden syrup, honey, invert sugar, lactose, malt, malt extract, maltose, isomaltose, maltodextrin, maple syrup, molasses, raw sugar, sucrose, sugar and cane sugar.

The recommendations on sugar intake:
- Men should consume no more than 9 teaspoons (36 grams) of added sugar per day.
- For women, the number is lower, 6 teaspoons (25 grams) of added sugar per day.

What is considered a portion size of food?

You don’t need to weigh your food to help you determine your portion sizes. You can easily use your hand(s) to estimate your portion sizes.

As your hands usually correspond to your body size, larger people who require more food will typically have larger portions.

A rough guide for each meal is:

- High protein foods: 1 palm-sized serving for women and 2 palm sized portions for men — such as meat, fish, poultry and beans
- Vegetables and salads: a minimum of 2 cupped hand sized portions for women and men. Increase if desired.
- High carb foods: 1 cupped hand portion for women and 1 fist size for men — such as whole grains and starchy vegetables
- High fat foods: 1 thumb sized portion for women and 2 for men — such as butter, oils and nuts.
- Legumes and lentils: 1 closed fist for woman and men
- Cheese: 1 thumb size

A food label is a useful tool to help you determine if a product is healthy or not.

All of the nutrients are listed in two columns - per 100g and per serving. The suggested serving size differs per product so utilise the 100g column to compare similar products.

The 'per serving' column tells you how much of each nutrient and the amount of kilojoules you will consume if you consume the suggested serving. Be careful as the suggested serving size is not the same as the packaging size and the suggested serving size is frequently much smaller than what people consume in a single serving.

Are you on the lookout for a quick and easy breakfast or snack option without added sugar?

These pancakes tick all the boxes! Keep it interesting with a variety of flavour additions.

Simply blend the oats, bananas and eggs together in a blender and cook on a pan.

tip - cook through on one side before flipping

Consuming sufficient fibre is important for your health. It helps you feel fuller for longer, can improve cholesterol and blood sugar levels and can also assist in preventing diseases such as diabetes, heart disease and bowel cancer.

The recommended daily intake is 25g for women and 38g for men.

tip
Stock up on high fibre foods such as whole-wheat pasta, brown rice, fruit, vegetables, lentils and beans.

Quick and delicious balls of nutrition

Method:
1. Preheat the oven to 180 degrees Celsius.
2. Line a large baking tray with baking parchment.
3. Combine all of the ingredients in a mixing bowl to form a paste.
4. Shape into ten balls, using your hands (press quite firmly to make sure they don’t fall apart after cooking).
5. Bake for 20 minutes, then cool before storing in an airtight container.

Biltong and droewors are one of the most popular South African snacks yet does the health halo surrounding biltong live up to its name and which choices are the best?

There are so many different varieties of biltong available on the shelves - which do we choose when we are looking for healthier options?

tips:
1. Portion size makes all the difference. It is so easy to consume a 100g pack of biltong or droewors as a snack without realising. Stick to a 30g to maximum 50g serving.
- Double the recommended serving size provides over 70% of your daily sodium requirements and the fats are mainly coming from the inflammatory saturated fats.
- Double the recommended serving size of droewors provides over 70% of the recommended amount of saturated fat one should consume in a day.
2. Choose biltong over droewors. There is a substantial difference in energy and fat content between biltong and droewors yet sodium is still high for both droewors and biltong.
3. Make sure you cut back on the salt shaker throughout the rest of the day and check your blood pressure if you are known to have high blood pressure.
4. Venison and ostrich have a lower fat content than beef. If you are needing to cut back on fat or saturated fat, these are better choices over beef biltong.

We are constantly on the lookout for delicious and nutritious snacks for the whole family. Biltong is a firm favourite in most homes and boasts a large number of health benefits;

- It is a great source of natural protein - just 25 grams of lean beef biltong can meet half your daily protein requirement.
- With approximately 3% fat in an average serving, it is naturally low in fat and contains fewer kilojoules than many other snacks.
- It has no added sugar, is low in carbohydrates and is naturally gluten free.
- It is a great source of Vitamin B12, Zinc and iron
- Traditional biltong spices include natural ingredients such as salt, pepper, vinegar, coriander and paprika.

However, not all biltong is made the same. Some biltong contains high levels of saturated fat, sodium and artificial additives and with the extensive range of biltong on offer, it’s important to make informed decisions when selecting your biltong snack.

Look out for our next post where we will be evaluating the different biltong options.

Muffins are a great option for breakfast or snacks on the go and can easily be included in a healthy eating plan by making informed decisions.

They can be used to bring together highly nutritious ingredients such as whole grains, fruits, vegetables, nuts and seeds.

Apples are a great addition to muffins as they are packed with fibre, vitamins, minerals and antioxidants!

Apple Breakfast Muffins

Ingredients:
- 250g flour
- 50g All Bran Flakes
- 1 level tsp baking powder
- 1 level tsp bicarbonate of soda
- 1tsp vanilla essence
- 250ml buttermilk
- 50ml olive oil
- 2tbsp brown sugar
- 3 eggs
- 1 apple (peeled and cored)

Method:
1. Mix all of the dry ingredients together in a mixing bowl until combined.
2. Break down the All Bran Flakes into small pieces.
3. Grate fresh apples and add to the bowl.
4. Lightly beat the eggs in a jug and add the vanilla extract, buttermilk and oil. Whisk again lightly.
5. Combine the wet ingredients with the dry in the mixing bowl and add the fruit. Be careful not to over mix.
6. Divide into muffin cases and make in a pre-heated oven (180*C) for around 20 minutes or until firm to the touch.
7. Transfer to a wire rack for cooling and serve.

The nutritional composition and allergens have been included in the comments for your guidance.

BMI is not the be all and end all - BMI is often used to screen for weight categories that may lead to health problems but it is not diagnostic of the health of an individual. There are 7 better ways to measure your health than BMI.

BMI, short for body mass index, is calculated by taking your weight in kilograms and dividing it by your height in meters squared. However, it is not an accurate way of getting an overall picture of your health because it doesn’t take into account things such as exercise habits, muscle mass, nutrition and overall lifestyle. Using single measurements to measure health is outdated.

These 7 measurements look at the person as a whole and are a better indication of overall health.

1. Body fat percentage
Body fat percentage will tell you how much of your body is made up of muscle and how much is fat. This measurement focuses on the makeup of your weight, rather than just the quantity.

2. Muscle mass
The amount of muscle you have impacts not only your strength but also your overall health and metabolism.

3. Body Measurements
Your waist circumference is a good indication of your overall health. This value can be used as a screening tool for weight related health problems.

4. Blood tests
Blood tests performed by your health practitioner give insight as to what is happening on a biochemical level in your body. They can be used to assess your general state of health, including how your organs are working. They can check for diabetes, infections, heart disease and your inflammatory response.

5. Your sleep patterns
Approximately eight hours of sleep per night is required in order to stay healthy. Lack of adequate deep sleep can have a dramatic impact on your health, weight and mood.

6. Your toilet habits
This is a totally taboo subject but it really shouldn’t be because your p**p can tell you a lot about your health. It’s really important to pay attention to any changes in your toilet habits.

7. Mood
How you feel, and what and when you eat, has a direct connection to your mood. Too low energy intake can leave you feeling depleted, where as insufficient intake of key micronutrients can affect your emotions and mood.

Look out for more posts as we unpack the different health metrics and the impact on your body.

Salmon patties or salmon cakes are quick and easy to make and can be served in a variety of ways - making them a great option for lunch, dinner or snacks.

Method:
1. Drain the salmon
2. Lightly beat the egg
3. Mix the salmon, egg, spring onion and coriander together until combined
4. Use your hands to make round balls and flatten to form a patty shape
5. Add 1 tbsp olive oil to a frying pan over medium to high heat
6. Cook the patties in batches until golden and crispy. Drain on a paper towel
7. Season with lemon as desired.
8. Enjoy!

tip
- Tinned salmon is full of protein, B vitamins, vitamin D and heart-healthy Omega 3 fatty acids, making it an excellent pantry staple.
- You can swap the coriander for another herb or spice if desired.
- You can also add vegetables - play around with different flavour combinations and feel free to experiment.

Transform your salmon patties into an unforgettable meal with these tasty sides
- Whole grain hamburger roll and your favourite toppings to make a salmon burger
- Fresh salad with olive oil and lemon juice dressing
- Roasted brussels sprouts
- Vegetable chips
- Asparagus and tomatoes
- Tomato and cucumber salad
- Roasted baby carrots on a bed of baby spinach
- Lettuce cups and your favourite toppings to make a lettuce burger

Incidental exercise* plays an important role in a healthy lifestyle. By making a few small changes to your daily activities, you can dramatically increase the number of steps you take and therefore the amount of exercise you do.

Take the stairs instead of the lift or escalator wherever possible.

*Incidental exercise is defined as any activity built up in small amounts over the course of day.

As much as we love homemade food, as busy, working moms, we understand that it isn’t always possible to make everything from scratch.

By making informed decisions, you can easily meet your health goals with the added convenience of store bought products.

Hummus, the creamy chickpea based dip, boasts a rich, nutty flavour that’s tough to resist, especially when it’s served as a vehicle to increase veggie consumption or as a spread over whole grain crackers.

The basic ingredients in hummus are chickpeas, tahini (a thick sesame seed paste), extra-virgin olive oil, lemon juice, garlic, and salt. You can also add other flavours that increase the nutrient profile even further such as beetroot, peppers, butternut and spices. Play around to find your best flavour combination.

While store bought hummus is a quick and easy option, why not try to make your own hummus from scratch. Traditional recipes start with dried chickpeas, but you can use the canned variety to significantly speed up the hummus making process.

All of these ingredients combine to create a nutrient-dense food that is high in healthy fats, whilst also offering plant protein and fibre.

The suggested portion size is 2 tablespoons, but if you can’t hold yourself back, adjust the portion size depending on your personal needs.

Do you crash late afternoon? Have you ever experienced that late afternoon “hangry” mood?

If so, try our power packed food combinations to help get you through the day.

It’s not just how often you eat that’s important - it’s the quality of the foods you eat and how you combine the different foods that gives you the oomph to get through the day. Combining certain foods helps stabilise blood sugar levels thereby providing your brain with more consistent fuel, especially at the 4pm slump.

tip:
Save the environment and your money by ditching packaged products. Opt for more natural products wherever possible.

Happy Valentine’s day! Spoil yourself and your family with some quality time in nature.

Studies reveal that just 30 minutes in nature a day has a powerful positive effect on the mind, body, and spirit.

1. Helps regulate your mood
2. Helps your brain function better
3. Enables sharper thinking and improves concentration
4. Lowers blood pressure
5. Improves healing and immunity

Take advantage of our great weather and the variety of beautiful options available throughout the country and treat yourself and your family today!

Rising food prices is a big challenge especially when it comes to healthy eating. We are always on the lookout for recipes that are not only delicious and healthy but also cost effective, quick and easy to make. At R13.99 per tin of chickpeas from , we believe that this recipe ticks all the boxes! The recipe includes 2 tins of chickpeas and makes approx. 6 servings which works out to approx. R5 per serving.

Ingredients
- 2 cans chickpeas (garbanzo beans) or about 4 cups cooked chickpeas from dried beans
- 2 tablespoons olive oil
- seasonings of your choice (see below for suggestions)

Directions
1. Preheat your oven to 180 degrees Celsius.
2. Drain and rinse your chickpeas. Remove any loose skins.
3. On a paper towel or towel, evenly spread out the chickpeas and let dry. This should take approximately 1/2 hour.
4. Line a baking tray with parchment paper or a silicone baking mat and evenly spread the dried chickpeas on the tray.
5. Roast the chickpeas in the oven for 45-60 minutes or until they are crunchy throughout. Test one - If it’s too moist then cook for a bit longer but watch so they don't burn
6. Immediately (while the chickpeas are still hot) toss with olive oil and seasonings and mix well.
7. Serve hot or at room temperature.
8. They are best the first day, but can be kept in an airtight container for up to 4 days.

Seasoning Suggestions (adjust the quantities based on your taste preferences)
- Sesame Soy - 1 teaspoon sesame oil, 1 teaspoon garlic powder, 1/2 teaspoon sea salt, 1 tablespoon sesame seeds
- Honey Cinnamon - 1 teaspoon cinnamon, a pinch nutmeg, 1/4 teaspoon sea salt, 2 tablespoons honey. You can put these back in the oven for 10-15 minutes to caramelise if you like.
- Garlic Parmesan - 1/4 cup grated parmesan cheese, 1 teaspoon garlic powder or 2 cloves fresh minced garlic, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt
- Spicy – 1 tsp ground cumin, 1 tsp chili powder, 1 tsp chilli powder, ½ tsp cayenne powder, ½ tsp sea salt

tips
- The cooking duration may differ so check your chickpeas to assess readiness.
- The seasoning may burn or fall off if you add it too early.
- They can also be made in an airfryer in under 20 minutes. Contact us for the directions.
- Check out last week’s popcorn recipe for another cost effective and delicious snack option.

As with adults, children have individualised needs and the amount of water required varies. There is no single formula that fits every child as the amount of water needed is influenced by the amount of activity the child does, his/her diet, health and the weather. Use this image as a guide but take into account your kids' unique circumstances.

Don’t panic if your kids are only managing to consume about 70% of their water requirement through fluids as you can also 'eat' your water. Fruits such as watermelon and vegetables such as spinach are almost 100% water by weight. The contribution that these fruits and vegetables make to kids’ daily water intake is an added bonus to the already well known health benefits of fruits and vegetables.

tips
- Make water your kids’ beverage of choice.

- Encourage them to drink a glass of water;
• with each meal and between meals
• Before, during and after exercise
• If they feel thirsty

- Increase water intake during play or exercise. Aim for your kids to drink half a cup to 2 cups of water every 15 to 20 minutes.

- Adding ice or flavouring the water helps increase intake but avoid adding sugar or artificial sweeteners to their water.

- Flavour with natural flavours;
• Lemon for kids that like sour flavours
• Strawberry, oranges and berries for kids that like sweet flavours
• Mint and cucumber for kids that like refreshing flavours
• or a combination of the flavours for the more adventurous taste buds.

Did you know that you can survive for about 3 weeks without food but you can only survive for a few days without water?

At least 60-70% of the adult body is made of water and every living cell in the body needs water to keep functioning.

Our body is highly attuned to the amount of water we consume. You would most likely consume enough water simply based on the sensation of thirst but in our busy, rushed lives we often miss the cues and signs. Use our tips and guidelines to ensure that you consume enough water daily.

Why is water so important?
- It helps with brain function
- It helps lubricate and cushion your joints, spinal cord and tissues.
- It helps regulate body temperature
- It delivers oxygen throughout the body
- It helps excrete body waste
- It helps maximise physical performance
- It helps prevent constipation
and many other benefits