Dietitian Omi Naidu from Newtricion Wellness has identified five budget-friendly foods that can enhance energy levels and promote healthy eating in South Africa. Her recommendations emphasize sustainable eating habits, advising against detox teas, juice cleanses, and extreme weight-loss diets.
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Naidu encourages a focus on nutrient-rich foods that provide fiber, vitamins, minerals, healthy fats, and probiotics, noting that rapid weight-loss methods often yield temporary results.
The first recommended food is oatmeal prepared with rooibos tea instead of water or milk. Rooibos is noted for its antioxidants, including aspalathin, while oatmeal is a good source of soluble fiber that contributes to prolonged feelings of fullness.
Spinach is another suggestion due to its iron, magnesium, and plant nitrates. A study published in the Journal of Nutrition found that individuals consuming a daily serving of leafy greens had reduced levels of visceral fat.
Naidu also highlights the benefits of navel oranges and naartjies, citrus fruits that are high in vitamin C and flavonoids. She suggests incorporating fruit segments into salads or consuming naartjies before meals, as the pectin in the peel and white part of these fruits may promote satiety by slowing digestion.
Canned sardines and fermented cabbage, such as sauerkraut, complete the list. Sardines are a source of omega-3 fatty acids and calcium, with research from Stellenbosch University indicating a link between regular intake of oily fish and a lower body mass index. Fermented cabbage provides probiotics that are beneficial for gut health, and Naidu recommends pairing it with protein-rich foods at dinner.