Nutrition consultant, Ana-Paula Agrela, explains the difference between a nutritionist and dietitian and when you should see a nutritionist.

Many people make the mistake of thinking that a nutritionist and dietitian are one and the same thing, although both are related, there are distinctive differences.

Both dietitian and nutritionist professions require a four-year BSc. degree registered with the Health Professions Council of South Africa (HPCSA). Similarly, they both assist people with eating plans and food choices.

Dietitians

If the food you are eating is causing you a physiological problem. For example, many people suffer with irritable bowel syndrome (IBS) where certain foods can cause digestive discomfort, this would be a good time to see a dietitian who can advise you on removing gluten and wheat from your diet and supply you with a weekly meal plan to restore your digestive system.

Clinical dietitians generally work in hospitals, long-term care facilities, medical clinics and with medical professionals. Doctors generally refer patients who have chronic health conditions to a dietitian for specific diet plans. In this incidence, the doctor and the dietitian may work together to monitor the patient’s health and progress. Clinical dietitians may specialise by only working, for example, with patients who have digestive diseases.

Nutritionist

A nutritionist is an expert in the field of food nutrition which impacts on health and well-being. They may, for example, plan a diet with reduced fats and sugar and in this an overweight person can achieve weight loss.

Nutritionist’s will assess a client’s health needs and develop meal plans as well as explain the nutrients found in food, which improve health. Nutritionists are informed with the latest nutritional science and research and give talks to promote the relationship between good eating habits and preventing or managing specific diseases. They generally consult in-person or online, or they join integrative healthcare clinics. Some nutritionists work in community, journalism, coaching, corporate wellness, and develop health products.

Why and when you should see a nutritionist?

Conflicting information available on the internet and other media may leave you feeling overwhelmed and confused. Some articles will say eat fat, while others tell you to eat carbohydrates. Health experts will suggest fasting while others suggest eating small meals every three hours. The value of a nutritionist will be in the interpretation of context and information and how to apply to your specific needs, by way of consultation with targeted questions about your health, your food preferences and body type.

A nutritionist will provide support, helping you to stay accountable to your health goals by coaching at weekly meetings with encouragement in overcoming any challenges you may face. It’s one thing to have the perfect diet plan but another altogether to follow it consistently.

Dietary changes need to be sustainable, or they won’t produce a healthy outcome. Staying motivated can be difficult at times, so having a professional guiding you, keeping you motivated and focused will help you to achieve the desired result.

Lastly, a nutritionist can supply you with recipe ideas and a personalised menu, tailored to your lifestyle and unique needs.

Small changes make a big difference

When facing health or weight related issues, it’s recommended that you consult with your doctor or healthcare advisor regarding diet and lifestyle and then getting the help you need in making the appropriate dietary changes, improving your health and well-being.

A healthy diet is the foundation to good health, unfortunately we don’t always make this connection until we are faced with heath issues.

Drink the right amount of water

Small changes can make a big difference. For example, not drinking the right amount of water can lead to dehydration, headaches, and fatigue. While drinking too much water can drop blood glucose levels and dilute the bodies electrolytes. Knowing how much water to drink based on your weight and activity level is a good start.

Taking your body weight multiplied by 2,2, giving you the weight in pounds. Then divide it by 2 to get kilograms. Take that total and multiply by 29ml.This is the total ml of filtered water you should be drinking per day. Example: 50kg x 2,2 =110/2 = 55 x 29ml =1,595 litres 

If you are very active, you can add 500ml – 1000ml extra during activity. Water should ideally be sipped gradually throughout your day. Drinking a glass or two at a time will cause your kidneys to flush out your salts and sugars too quickly.

References:

1. Dietetics and Nutrition https://www.hpcsa.co.za/?contentId=0&menuSubId=10&actionName=Professional%20Boards
2. BANT. Career options. https://bant.org.uk/career-options/

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Planning meals ahead of time can make life easier and healthier. But don’t stress if the idea of meal planning overwhelms you; Jessica Pieterse shares a few tricks to get you going.

You may have seen professionals posting meal plans on social media and thought that they are very unrealistic. However, anyone can become a meal-planning champion with everyday foods, even if you have a busy lifestyle.

• Look at your calendar

Check your schedule to see what upcoming social events, work commitments or other ad hoc obligations you may have. Do any of these involve food that is already catered by someone else? Will these situations influence meal choices or times?

• Write a menu

You don’t need to write a restaurant menu though, just a “list of meals” menu.

Write the list of meals according to what your calendar looks like.

Thinking ahead about what meals you will eat will guide your grocery shop, avoid wastage of food not eaten, optimise preparation time and save time.

You can plan a particular meal for a specific day or compile a rough framework of 5-7 meals. As the week goes along, you can decide what meal suits you on that day.

• Build a repertoire

Make a list of meals you know how to make. It will be faster to draw up your weekly meal plans if you have a more extensive list to get ideas from. Add to your repertoire list as you find new meal ideas.

• Shop wisely

Use times on a weekend, like a Sunday afternoon, when family commitments may be less, then grocery shop for the week. Sunday shopping may also allow you to leave the kids with your partner to get shopping done quicker.

Use the gift of technology and shop online. This will save time and is a very convenient option for making meal planning more attainable.

Check your freezer and pantry before you shop to use what you already have and save a few pennies.

• Share the labour

If you have a Jamie Oliver moment and you want to make your own meatballs from scratch, then enjoy the cooking. However, for most days make your life easier by buying foods where the shop has taken some of the prep away from you. Buy peeled and chopped vegetable packs, buy broken-down meat pieces, etc.

• Cook in bulk

Besides using the quieter moments in your week to grocery shop, use these times to bulk cook. Set aside 1-2 hours and take your kitchen by storm. Have multiple things on the go. Food cooking in the microwave, stove and oven. Storing already prepped or cooked food in the fridge can help you stick to your meal planning for the week.

• The layover method

If you make unhealthy food choices because you often arrive home late in the evening, try the layover method. The layover method is when you refrigerate the meal you’ve cooked tonight for eating tomorrow night and eat tonight what you made yesterday. This leapfrog approach allows you to come home to a healthy homemade meal that you can eat straight away without being tempted to veer from your meal planning.

• Freeze meals

Buy food in larger quantities, cook the meal in bulk and freeze a portion. The time spent cooking is not that much longer when you cook in bulk and then you can have a freezer meal ready without any cooking needed at a later stage. Doing this regularly will mean you won’t need to cook every night and will have a set freezer meal weekly in your meal plan.

• Eat a balanced meal

Meal planning in itself is a great step to being healthier. You can bump it up a notch by trying to plan meals that are healthy and balanced. Aim for your meal to consist of the following healthy options:

• Lean proteins like chicken, fish, legumes, cottage cheese, etc.
• High fibre starches like brown rice, barley, spelt, millet, quinoa, baby potatoes, sweet potatoes with skin, legumes (beans, chickpeas, lentils), fibre crackers, etc.
• Vegetables in large portions and in a variety of colours.
• Healthy fats like nuts, seeds, nut butters, olives, olive oils and avocado.

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