Healthy Nutrition

Health begins with good nutrition, but how are we to decide what is good and what is not in the face of so much consumer health advice?

The first thing to remember is that each of us is unique, with unique nutritional needs. A lifestyle and diet that benefits one person may not necessarily benefit another; there is no such thing as a single correct diet. But is there a universal guideline we can adhere to? Perhaps one: wholefoods – in as close to their natural state as possible. Having undergone minimal if any, processing, wholefoods are without exception, more nutritious than refined foods.

We are not able to improve the quality of food by exposing it to a process. We don’t have any processes that can add life to anything; we can only take life out of things. The fewer steps the original food type has gone through, the more nutrition remains.. After all, we evolved in harmony with our environment, where the process of eating and digesting became compatible with available food, which consisted of specific balanced combinations of nutrients. The process of refining and processing food changes the balance of nutrients, and thereby compromises its nutritional value.

The following recommended diet is intended only as a guideline. Above all, learn to listen to your body’s response to the different foods you eat, and develop your own healthy nutritional plan!


  • Rice cakes/Rye Vita with cottage cheese/avocado OR
  • Freshly cut seasonal fruit OR
  • Oats (preferably rolled) OR
  • Mealie-meal porridge OR
  • Maltabella (preferably stone-ground) OR
  • Millet porridge (cook on stove for about 40 minutes in a stainless
    steel cooking pot with water and salt)

Add the following to cooked, cooled porridge:

  • A drop of honey, half a teaspoon of unsalted butter and one teaspoon of
    each of the following:

– Raw sunflower seeds
– Raw sesame seeds
– Raw linseeds
– Raw almonds (chopped)
– Raw pumpkinseeds (crushed or ground in coffee grinder).
This seed/nut mixture should be added to a fruit salad or to cottage cheese spread on rice cakes)


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Snacks or light meals:

  • Rice cakes and/or Rye Vita biscuits with any of the following:
    – Avocado pear, feta cheese, tomato, sardines, cucumber, tuna, Marmite or honey OR
    – Fresh fruit: eat fruit by itself or in-between meals OR
    – Figs and cashews/macadamias/pecans/un-sulphured dried fruit/dates/almonds

Lunch and supper:

  • VEGETARIAN: fresh tofu, soya mince and frozen soya products
  • FISH: Steamed, grilled or baked – not fried! Served with lemon butter and herbal salt
  • LAMB: stewed, grilled or baked – not fried!
  • FREE RANGE CHICKEN : – baked, grilled, steamed or stir-fried

Serve any of the above with brown rice, or Basmati Rice, lentils, barley or dried beans (cook well on stove in a stainless steel cooking pot with water and salt). Fresh vegetables should be eaten at least twice a day.. All vegetables should be steamed, baked, grilled or served raw – not fried! Flavour with herbs, and/or A.Vogel’s Plantaforce, Herbamare or Kelpamare.

SOUPS can be made with any of the above

Recommended dairy products:

  • Cottage cheese
  • Feta cheese
  • Unsalted butter
  • Maas
  • Organic milk in moderation

For salad dressing:

  • Cold pressed oil (preferably virgin olive oil) mixed with:
  • Fresh lemon juice
  • Garlic
  • Ground black pepper
  • Herbamare
  • Kelpamare


Healthy tips:

Use honey sparingly. Have no more than two cups of the following teas a day – Rooibos, fennel, fruit, chamomile, peppermint, green. Remember to drink water and avoid drinking fruit juices; rather eat fresh fruit.

Avoid all:

Processed and refined wheat products, pork, cold meats, beef, battery eggs, milk, yoghurt, yellow cheese, alcohol, coffee, tea, sugar, processed fruit juices, reheated foods, fried foods, microwaved foods and homogenised milk.

Do have:

  • Raw honey
  • Rye bread
  • Soya milk/rice milk/oat milk
  • Water
  • Carob
  • Bambu
  • Popcorn

Instead of:

  • Brown/white sugar
  • Whole wheat/white bread
  • Cow’s milk
  • Fruit juices/carbonated fizzy drinks
  • Chocolate
  • Coffee
  • Potato crisps

Always drink:
2 litres of water a day to ensure the complete hydration of every cell in your body.

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For more information please contact:
SA Natural Products (Pty) Ltd
P O Box 2
Botha’s Hill

Customer Care lines:
Tel: 031 783 8000
Fax: 031 783 8080