3 common dietary problems and their healthy solutions

Highly processed, sugar-loaded, and nutrient-poor diets have unfortunately become the norm for many South Africans – and it’s taking its toll.

Recent data shows that almost half of South African adults are overweight or obese, mainly due to eating too many unhealthy calories. At the same time, many people struggle with hunger and a lack of proper nutrition.

A common myth is that healthy eating is expensive. Fresh, unprocessed foods are often more affordable in the long run than frequent takeaways and medical bills. At the same time, home-cooked meals are healthier and significantly cheaper than restaurant dining.

Your diet directly impacts your immune system, heart health, weight, energy levels, and even your mood. Many people feel sluggish, bloated, or are constantly craving snacks, often without realising that it is directly linked to their diet. The solution is simple – return to real, whole foods.

Here are three of the most common silent killers in your diet: 

1.     The sugar trap

Sugar is everywhere, from soft drinks to cereals, flavoured yoghurts to sauces – and it is addictive. South Africans consume 12 to 24 teaspoons of sugar daily, exceeding the World Health Organisation’s (WHO) six-teaspoon limit. Besides tooth decay, high sugar intake fuels obesity, type 2 diabetes, pancreatitis, and cancer. Excess sugar overworks the pancreas, leading to insulin resistance and serious health risks.

Swap it for fresh fruits, honey in moderation, or snacks like nuts and dark chocolate. Save by choosing seasonal produce – it is fresher and cheaper.

2. The processed food problem

Fast food and packaged snacks may be convenient, but contain preservatives, unhealthy fats, and hidden salt. The result is higher cholesterol, increased blood pressure, and a greater risk of lifestyle diseases.

Swap it for home-cooked meals with whole ingredients, grilled rather than fried foods, and choose fresh snacks over packaged snacks. Plan meals to avoid impulse purchases and food waste.

3. The low-nutrient diet

Despite eating regularly, many South Africans lack essential nutrients like iron, calcium, and vitamin D. Highly processed foods lack the vitamins and minerals needed for strong bones, a sharp mind, and an active immune system.

Swap it for leafy greens, beans, dairy or fortified alternatives, and foods rich in omega-3 like salmon and flaxseeds. Save money by buying in bulk – beans, lentils, and grains are affordable and last long. If you need inspiration to prepare simple, delicious, nutritious meals, visit the Medshield Movement recipes page.

For more on health, visit Get It Magazine.