Please tell us about yourself, ie. Where you grew up, studied. Why you decided on your profession. Tell us about your practice and the services etc that you offer. (we will use this to formulate the backstory for the feature) My name is Lauren du Toit (maiden surname Bartholomew). I was born and bred in the Northern suburbs of Cape town. Lived in Panorama and then Durbanville. I am a registered dietitian and run 2 practices as well as lecture part time at the University of Stellenbosch for the Dietetic students. I am a wife, and mom to a busy boy who will be 3 in March.
I studied at the University of Stellenbosch and completed a BSc Dietetics degree there and did my Commserv year in Port Alfred in the Eastern Cape. I originally actually wanted to be some or other Dr. But I have always had a fascination about food and nutrition. So, hence Dietetics.
I started my practice in 2012. Originally was just myself and a Physio. Then after 8 months I moved to a practice in Durbanville where I still am and am in a team of health care professionals (chiro, physio, homeopath, psychologist, hypnotherapist and massage therapist). I am now also operating part time from another office at the new Panorama Intercare as a private practicing dietitian. I have a locum dietitian also helping out at wellness days and at panorama for vitality nutrition assessments.
1. I see a wide variety of patients. Mostly weight loss, and lifestyle issues form cholesterol, high blood pressure, gout and IBS and food intolerances. As well as Pregnant and lactating women and occasional sports nutrition case and individuals that want to gain weight.
2. We are approaching the cooler months, why do people generally put on weight in the colder seasons? Generally one is colder in the winter months and warm comfort foods are a winner BUT, they can become a problem if not eaten properly . Our appetites are naturally also heightened and want hot coffees or teas to keep warm. Hearty food does not have to be unhealthy though OR boring.
3. We tend to have a lot of soups and stews as it gets colder, in your opinion are the canned and shop bought varieties good or bad for you? Any specific brand(s)that you would recommend for a healthy option (if any) This really depends. As patients with high blood pressure whom are advised to avoid high salt/ sodium containing foods- unfortunately will find ready prepared soups or powdered soups much higher in salt than needed. Fresh soups will be a better option than powdered soups, and more veggie/ bean/ lentil soups are best, and to avoid creamy soups which will be higher in calories and fat.
4. For all the sugar addicts who love desserts, what advice and /or healthier alternatives can you recommend to cut down on all that sugar, while still being able to satisfy those sweet cravings?
Well for the winter months I usually recommend a low sugar hot chocolate (skinny hot chocolate) that satisfies the sweet craving and is low in calories and warm too. For summer months I recommend freezing the 100g 6-pack yoghurts and eat as a ‘frozen yoghurt’ in the evenings after supper and is just as satisfying.
5. Over the years we have heard many different advices and research on eating habits and more specifically the number of meals we should be eating during the day to keep us healthy and aid in weight loss. What is your take on that?
I have always said that at least do your 3 meals a day. Not everyone likes to snack and is not always necessary. BUT, for those individuals that cannot last till the next meal and then find themselves overindulging in the next meal due to being so hungry, then snacking is not bad, but needs to be small and only 2 snacks a day. So everyone is different. Breakfast, lunch and Supper are a must. Snacks are optional. Individuals whom are more physically active would usually need a snack or 2 in the day.
6. Nothing beats rich, creamy hot chocolate with a bag of potato crisps or a hot steamy pudding to keep us warm. Many people find it difficult to find healthy snack choices in winter as salads, fruit, frozen yoghurt etc are not ideal in the cold. What would your recommendations on that be?
Ideal snacks that work just as well are:
Nuts (like almonds)- 30g portions
Lean biltong – 30-40g
Popcorn (2 cups popped)
The odd winter fruit (such as citrus ) and a yoghurt goes down well too in
winter
Raw or cooked veggies with cottage cheese or hummus
Rice cakes/ provita with sugar free peanut butter
7. We hear conflicting reports about fruit. Some say there is too much sugar/fructose (carbs) in fruit so its not that good for you while others say it’s a great,low calorie, healthy options. Which side of that argument do you fall on and which fruit would you recommend as lowest in calories and healthiest to add to our daily diets… Fruit is wonderful- contains various important vitamins and minerals as well as fiber needed for good digestion and yes, a lower calorie option for a snack instead of chocolates or sweets. Yes, it does contain the natural sugar, fructose and can elevate insulin levels to break down sugars, but 2 fruit a day is perfect. Do not over-do it. But do not avoid it. Diabetics would be a different scenario depending on if they are on insulin injections or not and need to count carbs to the gram, but fruit can affect diabetics slightly differently. Sugars can be divided into added sugars and natural sugars: added sugars should not be more than 30g per day for an adult. Natural sugars not more than 60g per day (where fructose and lactose would fall). SO they have their own cetegories. Berries and apples are your best options with lower amounts of fructose. Grapes, bananas would be your higher fructose fruits but 1 banana a day will not hurt. e.g 1 cup grapes = 23g fructose/ 1 cup banana= 18 g fructose 1 cup strawberries or blueberries = 7g fructose. In comparison to something like fanta grape (having 44.1g sugar per 330ml tin)
8. Should we have a cut off time with regards to eating? Or does it not really matter when we eat as long as what we eat remains healthy? I generally recommend not eating after 7pm in the evenings as your metabolism slows down. So time of meals AND content of meals matters.
9. If you could name just a few changes that everyday people could make to start their journey to weight loss, better health and wellbeing, what would they be? Mindful eating- think twice before putting something into your mouth. WE all live in a rat race where convenience is ideal and could be problematic around the waistline and scale. Plan your meals- I for eg sit on a Sunday before we do shopping and plan my suppers for the week and purchase ingredients for that, to prevent unnecessary trips to the shop in the week. Do exercise that you enjoy- so that you do not feel forced and uncomfortable . But make it part of your routine and lifestyle
10. What is the key to maintaining weight loss?
To remember it is NOT a diet..its a lifestyle. It’s a permanent change to continue and changing old habits for NEW ones. If you are hosting a party or braai etc, make sure you are covered and not tempted to eat things you should avoid because the moment you see others eating the ‘wrong’ things, the mindset changes to ‘ oh, why cant I’ . Do one cheat a week. One cheat- not a cheat day, just one thing. We are human beings.
11. Which makes the biggest impact to losing the weight: calorie counting, portion control or what you eat?
I would say a combination of all 3. BUT, that it does not become an obsession . Calorie counting is hard work. But learning about calories and label reading initially helps people become more aware of food items and their contents. DEFINITELY portion control- MANY people eat healthy, BUT too much of healthy and that’s not ideal. An Avo is healthy, but not an avo a day. And what you eat, the combination of food items and the timing. No cliché in saying breakfast is the most important meal of the day, It kickstarts your metabolism.
12. We have hear that the key to a healthy, fit body is 90% eating and only 10% working out. Do you agree?
I do but I work on an 80/20 principle. 80 % dietary habits and 20% exercise. You cannot out exercise a bad diet. Nothing will shift or change. But exercise for most people is key to seeing results together with eating healthy. Dietary habits need to be VERY strict if someone does not exercise and weight loss is the goal.
13. How can people get in contact with you should they need your help?
www.dietitiancapetown.co.za
or laurendietitian@gmail.com
or 072674681