Diatician Makuku: Tells of what your body needs
Growing up, Diatician, Keitumetse Makuku of Bonatla Wellness Solutions at AO Clinic was a fussy eater, she admits, she still is. She recalls her late grandmother carrying a stick at every meal time. Today, she has has made it her life’s mission to educate people on good nutrition. What made you choose this career path? Growing up I would line up my mom’s deodorants, colognes and body lotions as my students. I knew that I wanted to teach people and educate them on how to improve their lives. Hence I chose Dietetics, which entails educating people on good nutrition and improves their lives. What was your diet like growing up? I was a fussy eater, my late grandmother would always be carrying a stick everytime I had to eat. I am still a fussy eater and don’t eat a lot of foods. If you could persuade people to change three things about their diet, what would they be? Eat foods that you enjoy so that you can be consistent with your healthy eating. For example, we know healthy eating entails eating mostly wholegrains, fruits and vegetables, low fat products, low fat dairy products and lean meats like chicken. From the wholegrains group make sure you eat that which you enjoy so that you can be consistent. There are individuals who love eating korong whereas others love eating mosutlhane or both, in this case I should not feel pressured to eat items I don’t like, including brown rice. Some people believe that healthy eating is when you eat fancy foods that entails shopping for expensive vegetables they can’t afford and only eat for a short period of time. Eventually, such people will tell you that they don’t enjoy the food but are just eating it because it’s considered healthy. Keep it simple, our forefathers were healthy on their traditional foods. Lifestyle modification is a process and it begins with you as the individual. If you want to lose weight do it because you are ready and know and believe that it is the right thing to do, than doing it to impress your peers. Are there any books, magazines, newsletters, podcasts or websites you would recommend for those who want to become better educated about diet and nutrition? If you want to know more about good nutrition first and foremost there are professionals in the field, Nutritionists and Dietitians in all the different government hospitals and some are in private practices. They are the right people to give nutrition advise and guide. However, if you want to read about any nutrition facts you need to search peer reviewed articles which have different research findings about nutrition issues. Look for the latest journals as Nutrition is dynamic. What are some of the most common nutritional mistakes you observe in your clients? The most common nutritional mistakes I observe made by individuals are that they believe that starchy foods contribute to weight gain. They also believe that starving oneself or skipping meals is helpful in weight loss. They also restrict the intake of important nutrients that can be beneficial to health. What is a typical day’s breakfast, lunch, and dinner for you? Breakfast is the most important meal of the day. One cup of oats with a fruit is my favourite, then take in water afterwards. Lunch - one cup of samp and beans with one cup cooked morogo and a piece of lean beef with a bit of gravy and a fruit. Dinner for me could be baked potatoes with one cup of green salad and chicken. I enjoy simple healthy dishes. There is a lot of hype around intermittent fasting (IF) lately. What are your thoughts about fasting as a dietary technique? Bear in mind that the amount of food that one eats is dependent on a lot of factors such as physical activity, weight, and basal metabolic rate. Fasting varies according to different religions. Some omit all the food items and use water only, while others omit other food items and remain with a few food items. Therefore, what I can say is that provided you do not have any medical condition you can go through any kind of fasting for religious purposes, however, when you want to lose weight you cannot use fasting because for the body to lose weight it requires to be satisfied first, then that is when it can start shedding off the fat. I do not despute that fasting generally makes one lose weight, but when you want to maintain that weight loss it becomes difficult because your body will start to experience cravings which you would want to curb by overeating. We are constantly told how ‘bad ’meat is and encouraged to have meatless meals. What’s your take on vegetarianism and veganism? Meat is not bad, too much high fat meat is high in calories and saturated fat which contributes to weight gain and increases the chances of heart diseases. However, if you eat lean cuts of meat, chicken and fish you also benefit from the nutrients such as iron from red meat, protein, omega 3 and 6 fatty acids from fish. There are however, individuals who opt for vegetarianism for personal, religious reasons. They also benefit from plant proteins which are low in cholesterol, also contain protein. As long as one substitutes the right nutrients then it is acceptable. What is detoxification and how do you feel about the need for it? Detoxification as the name implies means getting rid of toxins in the body. What are toxins? High fat foods, high sugary foods, high refined foods, high salty foods. All these become toxins but when you eat healthy i.e wholegrains, low fat products, low fat dairy products, lean cuts of meat, more fruits and vegetables you do not have to detoxify. Eat healthy and avoid having to use the word detoxification. What kinds of tools and methods do you use to help your clients achieve their goals? As a Dietitian we are trained to educate, advise and counsel individuals on the right way of eating. We do not impose it to them but we make suggestions. We also give you the risks to unhealthy eating, and allow you to think about what healthy eating can benefit you and your family. We work together with individuals to reach a desired healthy goal. How important is exercise and how much of it is effective? Physical activity and not exercise is very important as it promotes good health. Relieves from stress, gives more energy, helps in shedding off fat. However, I always advise that people do what they enjoy most and not exercise because their friend is doing it. You can jog, brisk walk, swim, or anything that you would enjoy so that you can be consistent. Any words of advice or suggestions for someone considering entering your field? If you want to study Nutrition and Dietetics you need to have a passion for it.