Food, Our take on It!

Confused with Food


High Carb, Low Carb, Vegan, High Fat, Protein, Intermittent Fasting, Low Fat, Atkins, Paleo,Zone,Vegetarian, Pescatarian, Mediterranean, 5:2, Raw Food.

Okay so that’s 15 different takes on diet and how to eat and you know what, each one of those diets will work for someone you know, unless of course you are a hermit and only have 4 friends…

Diabetics will generally function more effectively on a higher fat intake as it helps to stabilise insulin and blood sugar levels; conversely if you put an athlete competing in a highly sugar dependant sport, who trains for hours each day and feed them the same diet, it will become apparent that in a very short space of time they’ll end up running into states of fatigue and won’t be able to perform properly.

What’s the common thread here? Everyone is unique and if you want to perform optimally then the food you eat should be as unique as you are.

That said, functioning at an optimal physical and neurological capacity can be complicated and at Capulum College we believe that simple is often best.

And that’s how we see food. Simple.

Every day, we take calls or interview prospective parents and one of the first questions we ask is, “What does your child eat?” The answer is 8 out of 10 times we get the same answer. They start off with a “decent” breakfast but as the day progresses, the types of food they eat starts to deteriorate. A breakfast of Weetbix and fruit turns into a lunch of white bread pb&j sandwiches. Biscuits seem to fill morning and afternoon teas and supper tends to be made up of whatever is in the fridge or whatever can be grabbed quickly off the shelf from the nearest supermarket.

We get it, we really do.  As a parent you are stressed from the moment you wake up. Kids need to be bathed and dressed and shipped off to school. Work quickly follows and if you’re lucky you’ll find 10 glorious minutes for yourself at some stage during the day. Food is an after-thought.

With that said, we know, that wholesome nutrition is paramount to your child’s development and success.

So barring any underlying metabolic or neurological issue, (diabete’s, autism etc), we often hand out the following template to any new parent struggling with ideas on how to feed their children.

Capulum College Nutrition Guidelines:

  • Always allow your child to eat until he or she is satisfied.
  • Make sure your child receives adequate water intake, (minimum 1 litre).
  • Remove all simple sugars from your child’s diet.
  • Limit saturated fats and remove all trans fats.
  • Remove all flavourants, food stabilisers, colourants, stimulants etc.-       Limit salt but do not completely remove it.

Meal Template


  • A wholegrain cereal
  • 1 serving of full fat milk preferably hormone free
  • 1 piece of low GI fruit

AM Snack

  • 1 serving of protein


1 – 2 sandwiches comprising of a wholegrain brown bread that include the following, (per sandwich)

  • 1 protein serving
  • 2 or more vegetables
  • 1 fat serving – not margarine

PM Snack (If required)

  • 1 serving of protein or 1 low GI piece of fruit


  • 1 to 2 servings of starch
  • 1 to 2 servings of protein
  • 1 serving of fat

NB. Make sure your child receives adequate water through out the day.

Sources of Food


  • Lean sources of poultry, beef, pork and fish
  • Full fat dairy
  • Nuts and seeds
  • Eggs
  • Any vegetable protein: hemp, chia, rice protein etc.


  • Whole grain rice
  • Root vegetables
  • Whole grain cereals
  • Whole grain pastas
  • Whole grain breads
  • Low GI fruits


  • Full cream dairy including butter
  • Animal fats
  • Avocados
  • Olives
  • Nuts and Seeds
  • Coconut and coconut derivatives

Fruit and Vegetables

  • All leafy vegetables, lettuce, spinach, kale, cabbage etc.
  • Broccoli, Cauliflower

If you feel you or your child could do with some extra dietary advice then we suggest you contact Tanya March, a registered holistic dietician who practices in both the Hilton and Howick areas. 

Tanya can be reached on 084 599 9021