Monthly Archives: November 2014

Don’t drink your calories

We all sometimes need a drink or two to celebrate the year end.. How do you incorporate them without completely messing up your diet? Here is how!


Non-alcoholic Drinks

  • Hydrate thoroughly throughout the day with water!
  • Avoid sugary carbonated drinks – rather have Coke Zero, Sprite Zero, Tab or Pepsi Max.
  • Replace 1 fruit portion for 2 cordial mixes (cola tonic, passionfruit, lime).
  • Order your cordial with sparkling water or sprite zero.
  • When you want to order fruit juice, mix half freshly squeezed juice with half sparkling water and exchange for 1 fruit portion. (Fruit juices contain a lot of sugar!)

Alcoholic Drinks

Always keep in mind that alcohol will increase your waist circumference! Males are allowed to have 2 alcoholic drinks daily and females not more than 1 daily.

  • White wine with lots of ice is a better option than red wine.
  • Spritzers can be made with wine or savannah (½ soda water, ½ wine).
  • Avoid high sugar ciders such as Brutal Fruit, Red Square, Smirnoff, Hunters  etc.
  • Rather drink the Light versions of drinks, such as castle light, Amstel light, savannah light.
  • When ordering spirits, mix with sugar free colddrinks or soda/normal water.
  • Whiskey and vodka is better than brandy and tequila.
  • Always order a single instead of a double – then you may have 2 drinks! J
  • Avoid sugary shots such as strawberry lips, jagermeister etc.
  • Here are a few drinks with their exchanges:
Drink Exchange for
200ml Dry white wine 1 Starch
150ml Red wine 1 Starch
Spritzer (100ml wine+100ml soda) ½ Starch
Savannah light – 330ml 1 Starch + ½ Fruit
Savannah dry – 300ml 1 Starch + 1 Fruit
Light beer – 330ml 1 Starch
Normal beer – 330ml 1 Starch + 1 Fruit
Beer shandy (light beer) ½ Starch
Vodka + lime + soda 1 Fruit
Whiskey  – 50ml 1 Fruit
Cognac – 40ml 1 Fruit
Rum or Tequila – 50ml 1 Fruit
Irish coffee (no sugar added) 1 Fruit + 1 Fat + ½ Dairy


Don’t drink your calories this December! Eat and Drink SMART and stay in shape! :)


Eating out this December

Eating out is part of the holiday festivities! Here are a few tips to make your life easier when trying to be healthy in a restaurant…

eating out

  • Choose the restaurant carefully. Fast food restaurants serve food high in fat and sugar, and this will obviously cause weight gain.
  • Eat something small before going to a restaurant to prevent over-eating due to hunger pangs
  • Decide on how many courses will be eaten so that you can estimate your portions correctly for the meal.
  • When starters are ordered, try to stick to vegetable platters or salads. Avoid the bread rolls and focaccia bread. You will then have a bigger food allowance for your main meal.
  • Order “clean” food. Avoid saucy stews, curries, pastas and other combined meals such as lasagna, bobotie and paella. Sauces contain a lot of sugar and fats that will contribute to unwanted kilojoules.
  • “Clean” food consists, for example, of a piece of protein (fish, meat, chicken) with a side salad or veggies and a starch (rice, potato, butternut). This will make it easy to estimate your correct portion.
  • Always ask for accompanied dressings or sauces on the side so that you can control the amount that will be consumed.
  • Avoid excessive salt
  • Remember that prawns, mussels and oysters contain a lot of cholesterol and bad fats. Try to stick to fish.
  • Avoid battered or crumbed chicken/fish.
  • Always cut off the visible fat from meat and chicken.
  • Avoid deep fried food items
  • When a meal comes with a side order of chips, replace it because the temptation will be too great to resist once it is in front of you.
  • When it comes to desserts, remember that all desserts contain sugar, butter and refined carbohydrates. If you really want to order a dessert, share with someone and just take a small taste to prevent future cravings.
  • Eat your part of the dessert slowly to enjoy it
  • A small portion of sorbet is better than a chocolate brownie or ice cream sunday.
  • Rather order a coffee or herbal tea after your meal.
  •  Cappuccinos are allowed BUT always ask for the “skinny” version.
  • Drink lots of water throughout the meal and avoid or limit alcoholic beverages.


Enjoy eating out healthily this December!