An RD will use innovative and creative ways to guide and motivate you in meal planning, grocery shopping and mindful eating. They offer personalised advice, considering your preferences/favourite foods, current lifestyle and budget.
Anyone can call themselves a “nutritionist” but only a RD is trained extensively in Nutrition and Dietetics and is approved by the Botswana Health Professions Council or the relevant regulatory body. All RD’s hold graduate degrees; some have Masters and even PHD’s. Some have certifications in specialised fields such as: Sports, paediatrics, renal, diabetes etc. RD’s also work in the food service industry dealing with menu planning, recipe development etc. for institutions such as hospitals and schools. You need a referral from your doctor/ medical provider to see an RD.
Common reasons to see an RD:
1. Managing chronic diseases e.g. diabetes, hypertension/high blood pressure, heart disease, cancer, chronic kidney disease, arthritis.
2. Digestive problems e.g. constipation, irritable bowel syndrome (IBS), crohn’s disease, pancreatitis, peptic ulcers (stomach ulcers), acid reflux.
3. Pregnancy (during and after) as well as feeding your baby/child.
4. Food allergies, intolerance or sensitivity.
5. Eating disorders e.g. anorexia nervosa, bulimia.
6. Weight loss/weight gain.
7. Elderly people
8. To improve performance in sports.
9. Practical lifestyle advice.
10. Want to have a healthier diet but cannot cook.
Dietary approaches to stop hypertension High blood pressure is often called the "silent killer" because most people who have it don't have any obvious symptoms. According to the World Health Organisation (WHO), “High sodium consumption (>2 grams/day, equivalent to 5g salt/day) contributes to high blood pressure and increases the risk of heart disease and stroke”. The main source of sodium in our diet is salt. Most people consume too much salt; on average 9-12 grams per day, or around twice the recommended maximum level of intake. Salt intake of less than 5g (a teaspoon) per day for adults helps to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart attack. Low salt diets may be used to relieve symptoms of high blood pressure, severe heart failure, impaired liver function and kidney failure. Salt is found in different food items in varying amounts and it is important to choose foods that are low in salt if one has any of the mentioned conditions and for general health. Practical ways to reduce salt in the diet:
• Cook without salt or with only small amounts of added salt.
• Do not have a salt shaker at the table. • Learn to enjoy the flavours of unsalted foods.
• Avoid obviously salty foods such as salted crackers, potato and corn chips/crisps, salted popcorn, salted nuts, pretzels; cured meats such as ham, bacon, sausages, salami and other processed meats or foods which contain large amounts of salt or sodium-containing additives.
• Avoid canned foods, meats, olives and pickles.
• Use natural herbs and flavourings e.g. ginger, garlic, lemon, cinnamon, thyme, vinegar, turmeric, parsley, paprika, bay leaves etc.
• Avoid using stock cubes, packet soups and other salt containing flavourings but if using, add only a little and no salt.
• Avoid spices full of salt, if using, only a little and no salt.
Other dietary tips:
• Include more fruits and vegetables.
• Avoid fatty/fried foods.
• Use low fat/reduced fat products and avoid foods like fries, fat cakes and pies.
• Remove excess fat/skin from meats.
• Choose whole wheat or high fibre products.
• Avoid caffeine containing beverages e.g. some teas, coffee, energy drinks etc.
• Avoid high sugar foods and beverages. Other lifestyle modifications:
• If you drink alcohol, do so in moderation Not more than two standard drinks for women, and not more than three standard drinks for men per day. Have at least two alcohol free days. Alcohol also increases blood pressure. A standard drink is: 340ml beer 1 wine glass 25ml liquor 60ml sherry 1 litre Chibuku
• Avoid smoking Cigarette smoking contributes to the build-up of fatty deposits in the arteries. This may lead to blockage resulting in heart attack or stroke. Smoking is addictive and a risk factor for many diseases.
• Exercise There are different types of exercise that you can include in your daily life to improve your health e.g. brisk walking, jogging, cycling, running, swimming etc. Start slowly and progress as your level of fitness improves. To maximise the benefits of exercise, do it regularly. The WHO recommends: at least 150-300 minutes of moderate-intensity aerobic physical activity per week (i.e. 30-45 minutes at least three days a week).
• Maintain a healthy weight
• Reduce stress!
