Jeffrey Salazar
South Africa has a food crisis, with unequal access to healthy food. This is due to a variety of factors, including the historical impact of colonialism, which disrupted indigenous food systems, and the current dominance of large corporations in food processing and retail. The dietary diversity of South Africans is generally low, with nearly 40% consuming between one and three different food groups a day. To address this, South Africa has developed food-based Dietary Guidelines, which recommend eating a variety of foods, including starchy foods, vegetables, fruits, dry beans, and lean protein.
| Characteristics | Values |
|---|---|
| Variety of foods | Include different colours on your plate, e.g. spinach, carrots, tomatoes and beetroot |
| Starchy foods | Eat starchy foods as part of most meals, choosing whole grain options like whole grain maize meal, bread and pasta over refined white grains |
| Exercise | Do at least 30 minutes of exercise, 5 days a week |
| Fruits and vegetables | Eat 5 fruits and vegetables daily (3 vegetables and 2 fruits) |
| Dry beans, split peas, lentils and soya | Eat these regularly instead of chicken and meat products |
| Dairy | Have milk, maas or yoghurt every day |
| Meat and eggs | Fish, chicken, lean meat or eggs can be eaten daily |
| Water | Drink water instead of soda |
| Processed foods | Limit consumption of highly processed foods high in sugar, fat and salt |
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What You'll Learn
- South Africa's food crisis: Unequal access to healthy food and high levels of food waste
- The importance of dietary diversity: Eat a variety of foods from different food groups
- Starchy foods: Eat starchy foods like whole grain maize meal, bread and pasta most meals
- Vegetables and fruits: Eat a variety of fruits and vegetables every day
- Meat and alternatives: Eat meat, chicken, fish, eggs, dry beans, peas, lentils and soya
South Africa's food crisis: Unequal access to healthy food and high levels of food waste
South Africa's food system is in crisis. The activities and actors involved in the production, processing, transportation, selling, consumption, and disposal of food create unequal access to nutritious foods. This has resulted in many households being unable to afford a healthy diet, with 27% of children under five suffering stunted growth, and a rapid increase in diet-related diseases. The food system also contributes to pollution and climate change through agro-chemicals, fossil fuels, and unsustainable packaging.
The roots of this crisis lie in the colonial era. Since the 1500s, food has been central to the colonial project in South Africa. The forcible removal of indigenous people from their land and the exploitation of their labour began with the establishment of the first European settlement in 1652. The seizure of land from the indigenous Khoi and San people was justified by claims that they failed to "properly use" the land. This pattern continued under apartheid, with colonial and apartheid patterns of white ownership reflected in the current skewed distribution of agricultural land. Much of the best produce, including most fruit, is exported to Europe, while most South Africans cannot afford nutritious food. A few large national and international corporations dominate food processing and retail, and the call to decolonise food systems is growing.
Colonialism and capitalism are the structural challenges underlying the food crisis. The term "coloniality" refers to the persistence of capitalist, racial, and patriarchal power dynamics that continue to dictate who controls the food system and who has access to nutritious food. Attempts to address the crisis, such as emergency food parcels and social grants, have had limited success as they do not address these underlying causes.
South Africa also faces a significant issue with food waste. Processing, packaging, and consumption contribute to 67% of food loss, while oversupply and post-harvest fluctuations account for 44% of wasted produce, emitting harmful greenhouse gases. However, there is a growing consumer acceptance of imperfect produce, and initiatives like OneFarm Share are redistributing this food to those in need.
To address South Africa's food crisis, it is necessary to tackle the deep-seated historical injustices that have created unequal access to healthy food and to reduce food waste by promoting responsible consumption practices.
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The importance of dietary diversity: Eat a variety of foods from different food groups
The importance of dietary diversity is clear when considering the health and wellbeing of South Africans. Eating a variety of foods from different food groups is essential for optimal nutrition and health. South Africa's food-based Dietary Guidelines emphasise the importance of including a range of foods in one's diet. This approach moves away from scientific jargon and provides accessible guidance to help individuals make better food choices.
The Dietary Guidelines recommend eating from seven food groups: starchy foods, vegetables and fruits, dry beans, peas, lentils and soya, chicken, fish, meat and eggs, milk, maas, yoghurt, fats and oils, and water. Eating a variety of foods from these groups ensures adequate nutrition and can help prevent non-communicable diseases (NCDs) such as type 2 diabetes, hypertension, high cholesterol, cardiovascular diseases, and certain cancers.
Unfortunately, data suggests that dietary variety is low among South Africans, with nearly 40% consuming only one to three different food groups daily. This lack of diversity can lead to nutritional deficiencies and negatively impact overall health. It is important to note that South Africa faces challenges regarding equal access to nutritious foods, with many households unable to afford a healthy diet due to historical injustices and a profit-driven food system.
To improve dietary diversity, South Africans are encouraged to include a variety of colours on their plates. For example, having spinach, carrots, tomatoes, and beetroot provides a range of nutrients and health benefits. Additionally, choosing whole grain starchy foods, such as whole grain maize meal, bread, and pasta, is preferable to refined white grains. Including five servings of fruits and vegetables daily, as well as dry beans, split peas, lentils, and soya, ensures a good balance of nutrients and can be a healthy substitute for meat products.
In conclusion, dietary diversity is crucial for the health and wellbeing of South Africans. By following the food-based Dietary Guidelines and including a variety of foods from different food groups, individuals can improve their nutrition, prevent diseases, and promote a healthier lifestyle.
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Starchy foods: Eat starchy foods like whole grain maize meal, bread and pasta most meals
South Africa has a food crisis, with unequal access to nutritious foods. This is due to various factors, including the historical impact of colonialism, which disrupted indigenous food systems, and the current dominance of large corporations in food processing and retail. Despite these challenges, it is important for South Africans to strive for a balanced and diverse diet to maintain optimal health and prevent non-communicable diseases (NCDs).
The South African food-based Dietary Guidelines recommend including starchy foods in most meals. Starchy foods provide a significant source of energy and should be chosen carefully for a healthy diet. Whole grain starchy foods, such as whole grain maize meal, bread, and pasta, are recommended over refined white grains. These whole grain options offer more nutritional value and are in line with the traditional African Heritage Diet, which includes staple whole grain foods.
Maize meal is a staple food in South Africa and can be made into a variety of dishes, such as porridge, pap, or mealie bread. When choosing maize meal, opt for whole grain or yellow maize meal instead of refined white maize meal for the most nutritional benefit.
Bread is another versatile starchy food that can be included in meals or snacks. Look for whole grain or whole wheat bread, which contains more fibre and nutrients than refined white bread. Bread can be paired with healthy toppings, such as avocado, nut butter, or hummus, to create a more nutritious meal.
Pasta is a convenient and versatile starchy food that can be incorporated into a variety of dishes. When choosing pasta, opt for whole wheat or gluten-free options made from alternative grains, such as quinoa or brown rice pasta. These options provide more fibre and nutrients than regular white pasta.
By including these starchy foods in most meals, South Africans can improve their overall nutrition and energy levels. It is important to remember to enjoy a variety of foods and combine them with other food groups, such as vegetables, fruits, and proteins, to create a well-balanced diet.
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Vegetables and fruits: Eat a variety of fruits and vegetables every day
South Africa has a food crisis, with unequal access to nutritious foods. A balanced diet is key to optimal nutrition and health, and South Africans are encouraged to eat a variety of foods from all food groups.
The South African food guide recommends eating plenty of vegetables and fruits daily. Aim for a minimum of five different fruits and vegetables each day, with at least three vegetables and two fruits.
When it comes to vegetables, include a variety of colours on your plate. For example, have spinach, carrots, tomatoes, and beetroot in one meal. Leafy greens, such as spinach, are especially nutritious. Vitamin A-rich vegetables are also important, as they are one of the most neglected food groups in South Africa.
For fruits, fresh or frozen options like melons, peaches, berries, and mangos are excellent choices. These can be eaten plain or topped with chopped nuts or coconut for a tasty, healthy dessert.
In addition to whole fruits, you can also add crushed fruits or 100% fruit juice to water or sparkling water for a refreshing drink. This is a great alternative to soda and helps make water your go-to drink.
By including a variety of colourful vegetables and fruits in your diet, you will benefit from the vitamins, minerals, and fibre they provide, supporting your overall health and well-being.
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Meat and alternatives: Eat meat, chicken, fish, eggs, dry beans, peas, lentils and soya
Meat and meat alternatives are an important part of a balanced South African diet. This includes meat, chicken, fish, eggs, dry beans, peas, lentils, and soya.
Eggs are a great, inexpensive source of protein and vitamins, and can be included in the diets of almost everyone. They are a good source of omega-3 fatty acids, vitamins D and E, carotenoids, iodine, and selenium.
Soya and soya-based products are also a healthy option, with a range of health benefits attributed to the quality of soy proteins and isoflavones genistein and daidzein. Soya beans have been cultivated and used in different ways for thousands of years.
Lentils are another great source of protein and are high in fibre, keeping you full for longer. They are also versatile and can be used in soups and stews. Similarly, dry beans and peas are a good source of protein and can be used as an alternative to meat and meat products. They can be soaked and cooked in a pressure cooker or pot, and are often used in stews, like the Ghanaian Red Red, which uses black-eyed peas.
Chicken is also a popular choice and can be cooked in a variety of ways, including the South African Chicken recipe, which includes a range of spices and flavours like lime, coconut milk, and ginger.
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Frequently asked questions
A balanced diet is one that includes a variety of foods in moderation. It is key to optimal nutrition and health.
The South African food guide displays seven food groups to be eaten regularly: starchy foods; vegetables and fruits; dry beans, peas, lentils and soya; chicken, fish, meat and eggs; milk, maas, yoghurt; fat and oil; and water.
Traditional African Heritage Diets include lots of vegetables (especially leafy greens), fresh fruits, roots and tubers, nuts and peanuts, beans, and staple whole grain foods. Curries, peppers, coconut, fresh herbs, garlic, onions, lemon, and spices are all used to add flavour to meals.
Try to vary your selection and the colour of food on your plate. For example, have spinach, carrots, tomatoes and beetroot on your plate. Make starchy foods, like whole grain maize meal, bread and pasta, part of most meals. Eat at least 5 vegetables and fruits daily. Drink water instead of soda.
South Africa has a food crisis, with unequal access to nutritious foods. Many households cannot afford a healthy diet, and the prevalence of diet-related diseases is rising. This is due in part to colonial and apartheid patterns of land ownership, with much of the best produce exported to Europe.
