Are you running out of ideas for healthy snacks? A low kilojoule snack will normally consist of a starch or fruit and a protein portion. Any added sauce will count as a sugar or fat portion and must be taken with caution. See table below for examples:
|STARCH OR FRUIT
|1 cup mixed fresh fruit
||1 cup milk (low fat or fat free)
|1 whole fruit (fist size)
||100g yoghurt (small tub)
|3 – 4 provitas
||8 – 12 nuts
|1 ryvita or crackerbread
||30 – 60g fat free biltong
|1 slice low GI bread
||1 slice low fat ham
|2 cups vegetable sticks (carrot, cucumber, rosa tomatoes, broccoli, baby corn, sugar snaps etc)
||¼ cup cottage cheese (fat free)
|Dried fruit (see portion on pack)
||30g mozzarella cheese
||3 Tablespoon Hummus
||30 – 60g Tuna fish
- Ryvita with cottage cheese, fresh basil and 1 tsp sweet chili sauce
- 3 Provitas with melted mozzarella cheese, and sprinkled origanum
- 1 cup fresh berries with fat free vanilla yoghurt
- 2 cups of fresh veggies with hummus and peppadews
- Nut and dried fruit snack pack
- 1 crackerbread with cottage cheese, biltong and pear slices
- 1 slice olive ciabatta bread with 1 tsp olive oil and balsamic vinegar
- 1 slice low GI bread with mashed avocado, lemon juice and a pinch of salt and pepper
I am Registered Dietician Yolande Jansen van Vuuren and the latest addition to the Jozidiet family!
I studied Dietetics at the University of Pretoria and did my internship at Tshwane Rehab hospital, Steve Biko Academic hospital and Kalafong hospital. After completing my internship and graduating I did a year of Community Service in the Vosloorus Clinics for the Ekurhuleni Department of health. In this year I dealt mainly with severe malnutrition in a community burdened by poverty and high HIV prevalence.
Thereafter, I started working in Corporate Wellness for NAH health lead by Dr Kylee Montgomery. I did a lot of group talks on improving nutritional status in the work environment as well as organized and attended wellness days. I am currently busy with my Master’s degree at the University of Pretoria where I am involved in research on infant formulas.
I have a special interest in weight loss and managing lifestyle diseases, as well as pediatric and sports nutrition.
A little bit more of my personal life- I prefer being outdoors whenever I can. In the summer I take every opportunity to go Scuba diving and in the winter a visit to Afriski in Lesotho is standard. I also enjoy hiking trips and traveling! I believe that managing stress is one of the most important aspects of a healthy lifestyle. When life gets too busy I play piano to calm me down and entertain my 2 dogs (Their favourite is Mozart, but they will also settle for some modern day classics!)
I strongly believe in balance- and that a balanced person is a healthy person. I especially apply this principle to my work to help people reach optimal health.
I have a lot of yummy recipes, fun exercise ideas and easy weight loss tips… So come and meet me at the Irene Practice!