Every year, National Nutrition Week (9–15 October) makes South Africans aware of the importance good nutrition plays in our health, productivity, and quality of life from childhood to old age, and to encourage healthier eating habits as a nation.

For 2025, the theme is “Food for Health, Health for All”. This theme highlights an important fact: access to nutritious, safe, and affordable food is a basic human right. Good nutrition leads to a healthier community and a more productive nation.

The triple burden of malnutrition in South Africa

South Africa has a nutritional issue known as the “triple burden of malnutrition.” This means the country is dealing with three major issues at the same time: undernutrition (such as stunting and wasting), micronutrient deficiencies caused by a lack of vital vitamins and minerals, and an increase in overweight and obesity.

Many households rely on cheap, high-starch, ultra-processed foods because healthy food is either too expensive or difficult to access. This creates a dangerous cycle of low energy, weakened immunity, chronic illnesses, and reduced productivity.

Nutrition challenges in the mining and industry sector

Poor nutrition affects everyone, but in the mining and industrial sectors, the risks are even higher. Workers do physically challenging, high-risk tasks, often on long shifts and irregular schedules. What they eat directly impacts their safety, alertness, and performance.

Most workers don’t consume enough fruits and vegetables because healthier meals aren’t always available. Instead, they rely mostly on cheap, starchy staple foods, which leads to fatigue and nutrient deficiencies.

Because ultra-processed convenience foods are quick and accessible, they are frequently consumed. After a short energy spike provided by these sugary snacks and drinks, you’re inevitably met with an energy crash that impacts focus and performance. 

Even when workers want to make healthier choices, affordability and availability often don’t allow them to. Healthier options are often more expensive or simply not available on-site, which leaves workers with limited access to the food (and more importantly, nutrition) they need to stay energised and healthy during their challenging shifts.

All of these issues increase the risk of fatigue, more accidents, absenteeism, chronic illness, and long-term health costs for both workers and employers.

How Back to Basics Nutrition makes a difference

At Back to Basics, we understand the difficulties of the mining and industrial environment. That’s why our range of dietician-developed supplementary, meal-replacement and sustained-energy drinks, and high-protein bars is made specifically for shift workers and high-performance teams.

We can help because our products are developed by dieticians to meet real energy and nutrient needs, ensuring that workers receive the right balance of nutrients to support performance. Unlike sugar-based alternatives that cause quick energy boosts and crashes, our products deliver sustained energy for over three to four hours, helping employees stay safe and focused.

With over 20 years of fatigue management research behind our products, we understand how workplace fatigue develops, and more importantly, how to prevent it.

Our products help companies because when workers feel better, companies perform better, which is why nutrition is not just a wellness benefit, but a strategic advantage. Interested in finding out more? Have a look at our previous blogs, then shop our range of dietitian-approved nutritional supplements to get you through your day!

This September is Heart Awareness Month in South Africa, ending with World Heart Day on the 29th. Therefore, we have decided not to skip a beat; instead, we are getting to the heart of the matter by giving one of the most vital organs the attention it deserves. 

How much do we really understand about our heart health, and are we doing enough to protect it? Cardiovascular disease refers to conditions that affect the heart and blood vessels, including heart attacks, strokes, and hypertension (high blood pressure). Over time, poor lifestyle habits such as an unhealthy diet, smoking, lack of exercise, and unmanaged stress damage the blood vessels, increase cholesterol buildup and strain the heart.

In South Africa, cardiovascular disease is the leading cause of death, after HIV/AIDS. The encouraging news, however, is that there are several ways to prevent and manage this disease effectively. 

While the working class is at a higher risk of being affected by the symptoms that cause heart issues, we continue to raise awareness about how everyday choices can either protect or put pressure on your cardiovascular system. In physically demanding industries like mining and shift work, where long hours, irregular eating patterns, and dehydration are common, the risks escalate even more.

This is where Back to Basics – Nutrition provides valuable support, with products and recipes that help stabilise blood sugar, and essential vitamins and minerals that combat fatigue and low energy. The tools for a stronger heart are within reach. Combined with lifestyle changes like regular exercise, quality sleep, and routine health checks, these products can help mining and shift workers safeguard their most vital organs against unnecessary stress.

Protect your heart today with knowledge, nutrition, and small but powerful daily choices. After all,  every beat matters!

National Women’s Day on August 9th is now behind us; however, the broader celebration of Women throughout August is still amongst us. This still provides a meaningful opportunity to honour the resilience, strength and contributions of women in South Africa’s workforce, particularly in demanding industries like mining and manufacturing. Irregular hours and physical demands associated with shift work significantly impact women’s well-being and focus, leading to issues such as fatigue and nutritional deficiencies.

However, at Back to Basics – Nutrition, we empower women to thrive in these environments – starting with nutrition. Through our commitment to addressing women’s health in environments that often overlook these needs, we have established ourselves, collaborating with food scientists and dieticians, to create products designed with women in mind. 

The Demands of Shift Work on Women’s Health

Over the past few decades, women have made remarkable progress in mining and construction, filling roles traditionally dominated by men, such as operators, engineers, supervisors and managers, among others. Yet, shift work often takes a toll on their health due to night shifts, long hours, and physically intensive tasks. Irregular schedules disrupt circadian rhythms, leading to fatigue, stress and poor dietary habits. This, in turn, may lead to elevated risks of obesity, cardiovascular issues and diabetes.

We approach these strenuous realities with practical solutions such as our Premium Fatigue Packs, which are geared towards sustaining women through these demanding shifts. Products that are quick and easy to consume ensure that women have all the wholesome nutrients they need to maintain a constant workflow.

Nutrition As a Foundation for Resilience

As we continue to celebrate the unbreakable spirit of women in labour-intensive industries and recognise nutrition as the foundation for their resilience, we are conscious that a balanced, nutrient-dense diet is critical for women in these roles. Foods that include low-GI carbohydrates, fibre and essential vitamins and minerals provide sustained energy, preventing the crashes that come with sugary energy drinks and oily, processed food. 

Our convenient, on-the-go solutions are designed to neatly and unobtrusively fit into their hectic schedules, delivering the nutrients that women require for mental clarity and effective physical stamina. We prioritise nutrition because poor nutrition in shift work is a leading cause of serious health risks, including obesity, diabetes, and heart disease, which can impact women’s long-term health and career longevity. In fact, South Africa has one of the highest obesity rates in the world, further highlighting the need for better, more effective nutrition as a foundation. This is where we come in with our stimulant-free products to help regulate blood sugar, improve gut health, and boost immunity, reducing absenteeism and enhancing workplace performance.

For example, a nutrient-dense snack can provide the mental clarity needed to operate heavy machinery safely or the stamina to complete a 12-hour shift. By addressing these health risks, our products empower women to stay healthy and excel in high-risk environments like mines or construction sites.

As a parting thought, we’re reminded of Maya Angelou’s powerful words: “Each time a woman stands up for herself, she stands up for all women.” By prioritising nutrition and health, women in mining and industrial sectors are not only uplifting themselves but also empowering other women to uplift themselves and thrive. Back to Basics Nutrition is proud to support this journey, providing the tools women need to overcome challenges and excel in their roles. 

Mandela Day, as most South Africans know, is a day to turn your attention towards the person, community, or organisation next to you and inspire change for the better. It’s a day to celebrate the life and achievements of Nelson Mandela, for just 67 minutes. This year, Back to Basics Nutrition is proud to partner with E2G (Eat-2-Grow), a passionate social enterprise that is fighting hunger at its root with scalable, transparent and locally-led nutrition systems.

Eat-2-Grow FOOD

Analyses done by Eat-2-Grow show that over 800 million people go to bed hungry every night. However, this hunger can’t be satisfied with just any food – people require hearty, healthy nutrition that both sustains and empowers. It has been observed that the nutritional quality of emergency food tends to be nutritionally poor, and struggles to reduce food insecurity. In other words, emergency food is often a lifeline for those in dire straits; however, its poor nutritional value does little to improve their health and overall nourishment.

Eat-2-Grow began as a social enterprise aimed at providing an alternative to the limitations of emergency food (limitations such as requiring cooking, water, providing glucose spikes, or not reaching the right community). This alternative was found in SuperFOOD Power Bars – a high protein, nutrient-dense bar that is fast, scalable and provides sustainable relief. Eat-2-Grow partners with local partners to understand which communities need them the most. 

Our Partnership With Eat-2-Grow and United Way

We proudly manufacture Eat-2-Grow’s FOOD bars that will be donated to communities in need across South Africa this Mandela Day. Each bar offers:

• 60g of chocolate-coated deliciousness
• 257 calories & 12g protein for sustained energy
• Nutrient-rich ingredients including dates, oats, nuts & spirulina
• Ready-to-eat meal alternative, no cooking or water required
• Vitamin and mineral premix to boost nutrients

Our partnership with Eat-2-Grow and United Way South Africa aims to distribute 5000 of these bars to schools, youth clubs, and Gender-Based Violence (GBV) centres across South Africa. As of writing, 1,173 bars have been purchased through the campaign, and we’re calling on communities, individuals, and businesses to help us reach our goal. You can donate via THIS link.

Every bar is fully traceable through the Track Your Impact app, available on Android and iOS, allowing you to track when and where your bar is made, where it will be shipped, and who receives it, with real-time updates and verified photos. Every 36.46 ZAR ($2) = 1 bar donated = 1 life impacted. Your donation goes directly to production and delivery – no middlemen and no waste. Download the app today to see how your 67 minutes of giving can make a tangible difference.

Looking Ahead: A Broader Vision for South Africa

This Mandela Day campaign is just the beginning. Back to Basics – Nutrition and Eat-2-Grow are committed to ongoing efforts to combat hunger in South Africa. Our next initiative with Africa Food For Thought (AFFT) will build on this momentum, extending our reach to more vulnerable communities and continuing to prioritise nutrition solutions. 

Join Us This Mandela Day

We can honour Nelson Mandela’s legacy together by taking action. Your 67 minutes can change lives. Donate a SuperFOOD Power Bar, track its impact, and join us in fighting hunger at its core. Together with Eat-2-Grow and United Way South Africa, we’re building a healthier, stronger South Africa – one bar at a time.

“What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others.”

– Nelson Mandela

One of our most frequently asked questions when it comes to Back To Basics-Nutrition products is if soya is a good source of protein?

There are many reasons why the answer to this question is absolutely YES!

We’re here to guide you through the top 4 reasons why including soya protein in your diet is beneficial in helping you reach your lifestyle goals:

1- Soybeans Are A Complete Protein

What is a complete protein?

Proteins are made up of “building blocks” called amino acids. There are nine essential amino acids that must be obtained from food sources as the human body is unable to produce them on its own. Soya protein contains all nine essential amino acids in the right proportions, making it comparable to animal-based proteins like meat, poultry and dairy products.

Soybeans are considered a complete source of protein as they contain all essential amino acids that the body needs for proper growth and maintenance. 

2- Great Source Of (Plant-Based) Protein

Soybeans are one of the richest sources of plant-based protein, containing around 36 grams of protein per 100 grams, making it a fantastic choice for ensuring your daily protein recommendation is met. 

If you live a vegan or a vegetarian lifestyle and are worried about getting enough protein, then soya is the protein for you! Soya is an excellent source of protein and is 100% plant-based.

Soya protein also has a high digestibility rate. This means that the body can easily break it down and absorb the previously mentioned amino acids. This is important for maximising your protein intake for various bodily functions, including muscle building and repair. These amino acids are also used by our bodies in order to give us the boost of energy we need to get us through the day!

3- The Health Benefits Are Endless

Soya protein offers a variety of health benefits including: improving heart health, reducing cholesterol levels, supporting bone health, maintaining healthy blood pressure and reducing the risk of certain chronic diseases.

It’s low in saturated fat, cholesterol-free and contains dietary fibre, vitamins, minerals and phytochemicals. 

With benefits like these, soya protein is great for your health and overall well-being!

4- They’re Versatile And Accessible

Soya protein can be found in a variety of different foods including tofu, tempeh, soy milk and soya protein isolate, making it easy to incorporate into any diet. It is also widely accessible and can be found in most grocery shops.

Not to mention, soya protein can be found throughout our range as we utilise this super protein in order to give our customers the best in nutrition! 

100% Plant-Based Power!

The benefits of soya protein are undeniable. From its impressive amino acid profile to its positive health effects, soya protein offers a nutritious and sustainable option for meeting your protein needs. 

Whether you’re following a plant-based diet, seeking heart-healthy alternatives or looking to enhance your athletic performance, Back To Basics-Nutrition can help you seamlessly incorporate soya protein into your diet. 

So, what are you waiting for? It’s time to embrace the power of soya protein and embark on a journey towards a healthier and more sustainable lifestyle today.

Back to Basics – Nutrition is a company that provides nutritional products and programs to help people achieve their health and fitness goals. With a focus on nutritious, high-quality ingredients, Back to Basics – Nutrition aims to help its clients achieve optimal health through a back-to-basics approach.

One of the most inspiring success stories from Back to Basics – Nutrition comes from Mrs Riana Peyper. A teacher who has always been health-conscious, Riana was diagnosed with breast cancer at the end of 2018. After undergoing mastectomy, chemotherapy, and radiation therapy, Riana had to continue treatment by using Tamoxifen as adjuvant therapy for a further 5 years, until the end of March 2024. Unfortunately, one of the negative side effects of the treatment was gaining weight involuntarily. Despite her best efforts to exercise and eat healthily, Riana gained 23kg in the four years since her diagnosis.

In October 2022, Riana was introduced to Back to Shape, a program offered by Back to Basics – Nutrition. The results speak for themselves: in just 28 weeks, Riana lost 17 kg in weight, dropped 10% in body fat percentage, lost 20.5kg of body fat mass, and increased her muscle mass by 5.8kg. Even her visceral fat dropped from 12 to 9.

Riana’s success story is a testament to the efficacy of Back to Basics – Nutrition’s products and programs. But what sets Back to Basics – Nutrition apart from other health and wellness companies? For starters, the company’s products are made from natural, high-quality ingredients. Back to Basics – Nutrition’s High Protein Supa Shake, for example, is a low GI, vegan-friendly shake enriched with vitamins and minerals. The High Protein Supa Shake is ideal for people undergoing treatment for the following conditions: ADHD, burns, chronic constipation and/or diarrhoea, coeliac disease, HIV/AIDS, IBS, tuberculosis and more.

Another unique aspect of Back to Basics – Nutrition is the company’s focus on simplicity. The company’s products are designed to be easy to use and incorporate into your daily routine. For example, the Supa Soup is a protein and vitamin-enriched savoury drink that sustains energy, prevents dehydration, and boosts immune systems. It’s perfect for ensuring stable blood sugar levels when you don’t have time for a meal.

But perhaps the most significant advantage of Back to Basics – Nutrition is the company’s personalised approach. Back to Shape, the program that helped Riana, is a personalised weight loss program that takes into account each client’s unique needs and goals. By working with a qualified dietician, clients can develop a customised plan that fits their lifestyle and helps them achieve their goals.

Overall, Back to Basics – Nutrition is a company that is dedicated to helping people achieve optimal health and wellness through natural, high-quality products and personalised programs. With a focus on simplicity, transparency, and efficacy, Back to Basics – Nutrition is a refreshing alternative to the noise and confusion of the health and wellness industry. So if you’re looking to get back to basics and achieve your health and fitness goals, give Back to Basics – Nutrition a try. You won’t be disappointed.

As the rates of obesity continue to rise, more people are turning to plant-based diets as a means of treating and preventing this health condition. While plant-based diets have been proven effective in promoting weight loss, the Back to Shape Program takes it to the next level by offering a comprehensive tool to assist healthcare providers in helping their clients achieve rapid, safe, and sustainable weight loss.

Unlike other weight loss programs that only focus on reducing caloric intake, the Back to Shape Program also encourages the use of plant-based eating. The program incorporates the use of the High Protein Supa Shake and a controlled meal plan using either the VLCD phased approach or the intermittent fasting approach. This approach not only aids in weight loss but also helps in losing visceral fat, improving blood glucose, and HbA1C levels, lowering cholesterol levels, and improving insulin sensitivity.

The program is a great option for healthcare providers running weight loss clinics who want to offer their clients a comprehensive solution to achieve their weight loss goals. It can be run with individual patients or as a group, with a typical session lasting 12-20 weeks.

The Back to Shape Program is a phased approach to weight loss, meaning it takes a gradual and systematic approach to weight loss. When used under the supervision of a Registered Dietitian, the program can easily be adjusted for each unique medical condition. Calorie-controlled menus are also provided, ensuring that clients receive the right amount of nutrients and calories to support their weight loss goals.

But the benefits of the Back to Shape Program do not end there. The program also offers social media and online support, making it easier for clients to stay motivated and on track. Additionally, the program can be personalised to fit the individual client’s initial assessment and weight loss goals.

By incorporating plant-based eating and the Back to Shape Program into your weight loss plan, you can achieve rapid, safe, and sustainable weight loss. Not only will you shed the extra pounds, but you will also reap the many benefits that come with losing weight, including improved health, increased energy, and a better quality of life.

Obesity is a significant public health concern, affecting millions of people worldwide. Many factors contribute to the development of obesity, including genetics, lifestyle, and diet. While there is no single solution to obesity, research has shown that a plant-based diet can be an effective tool in its prevention and treatment.

Plant-based diets are rich in fibre, vitamins, and minerals, and can help to reduce inflammation and improve gut health. These benefits can be especially helpful for individuals struggling with obesity, as research has shown that gut health and inflammation can play a role in weight gain and obesity.

One way to incorporate more plant-based foods into your diet is by incorporating a High Protein Supa Shake into your daily routine. The Back to Basics High Protein Supa Shake is a great way to add more protein to your diet while also incorporating more plant-based foods. With a blend of goodness, the Supa Shake is a great source of plant-based protein, which can help to keep you feeling full and satisfied throughout the day.

In addition to the Supa Shake, the Back to Shape Program offers a variety of plant-based recipes that are perfect for those looking to lose weight in a healthy way. These recipes are designed to be both delicious and nutritious and can help to keep you on track with your weight loss goals.

One of the key benefits of a plant-based diet for weight loss is that it can help to reduce calorie intake without sacrificing satiety or taste. Plant-based foods tend to be lower in calories and fibre, which can help keep you feeling full and satisfied throughout the day. This can make it easier to stick to a calorie-controlled diet without feeling hungry or deprived.

Another benefit of a plant-based diet for weight loss is that it can help to reduce inflammation in the body. Inflammation is a key contributor to many chronic health conditions, including obesity, and can make it more difficult to lose weight. By incorporating more plant-based foods into your diet, you can help to reduce inflammation and improve overall health.

In summary, incorporating more plant-based foods into your diet can be a helpful tool in the prevention and treatment of obesity. Whether you choose to incorporate a High Protein Supa Shake into your daily routine or try out some of the Back to Shape Program’s delicious plant-based recipes, making small changes to your diet can have a big impact on your health and weight loss goals. With the right tools and support, you can achieve your goals and live a healthier, happier life.

Are you tired of feeling hungry and low on energy after meals? Have you tried various diets without much success? Look no further than a low-GI diet. By incorporating low-GI foods into your diet, you can keep your energy levels stable throughout the day and feel fuller for longer. 

Before we dive into the reasons why committing to a low GI diet is beneficial, let’s first talk about what GI is. GI stands for glycemic index, which is a ranking system that measures how quickly carbohydrates in food raise blood sugar levels. Foods that are high on the GI scale are quickly digested and absorbed, leading to a rapid spike in blood sugar levels. On the other hand, low-GI foods are digested and absorbed more slowly, leading to a gradual and sustained rise in blood sugar levels. By choosing low GI foods, we can help regulate our blood sugar levels, maintain energy levels, and promote a healthy weight.

Here are five reasons why committing to a low GI diet is beneficial for your health and well-being.

Better Blood Sugar Control

Low GI foods release glucose into your bloodstream at a slower rate than high GI foods, leading to better blood sugar control. This is especially important for people with diabetes or insulin resistance. By choosing low-GI foods, you can avoid the spikes and crashes in blood sugar levels that can leave you feeling tired and hungry.

Weight Loss

Low-GI foods can help you lose weight by keeping you fuller for longer and reducing cravings. When you eat high-GI foods, your blood sugar levels rise quickly, leading to a surge of insulin that can trigger hunger and overeating. By choosing low-GI foods, you can keep your appetite in check and reduce your overall calorie intake.

Increased Energy

By keeping your blood sugar levels stable, low-GI foods can provide you with sustained energy throughout the day. This is especially important for athletes and people who lead active lifestyles. Back to Basics – Nutrition offers a High Energy Protein Bar that is perfect for on-the-go snacking and provides sustained energy without the guilt.

Improved Gut Health

Low GI foods are often rich in fibre, which can promote healthy digestion and improve gut health. A diet rich in low-GI fruits, vegetables, and whole grains can help prevent constipation, bloating, and other digestive issues.

Lower Risk of Chronic Disease

Research has shown that following a low GI diet can reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers. By choosing low-GI foods, you can improve your overall health and reduce your risk of developing these conditions.

Back to Basics – Nutrition offers a range of products that are perfect for a low GI diet. Their Supa Energy Drink is a delicious and refreshing way to get an energy boost without the added calories and sugar of typical fizzy drinks. The High Energy Protein Bar is a convenient and tasty snack that can help you maintain stable blood sugar levels when you’re on the go.

Incorporating low-GI foods into your diet doesn’t have to be difficult. Simply choose whole grains over refined grains, opt for low-GI fruits and vegetables, and choose lean protein sources. With the help of Back to Basics – Nutrition’s products, you can commit to a low GI diet and reap the benefits for your health and well-being.

A good balanced breakfast is the solution!

Your brain’s main source of energy is glucose and after the evenings “fast” your body has no storage reserves. Starting the day with eating breakfast has been shown to improve overall attitude, increase concentration and problem-solving ability. In addition, studies show those who eat breakfast typically consume fewer calories and fat compared to those who do not start their day off with a healthy meal.

If breakfast has never been your ‘thing’, start small and grab something light like a yogurt and a piece of fruit, or a bowl of oatmeal. Avoid heavy greasy breakfasts as they can affect your energy levels and make your feel tired. Choose oatmeal, half a cup of 100 per cent fruit juice, milk, yogurt, fresh fruit, boiled eggs, mushrooms, broccoli, tomatoes or high fibre cereal for a great breakfast to help prevent you from grabbing those fast food
snacks between meetings!

When time is just too rushed, make sure you have a packet of SupaShake on hand to make and take in the car or take it to office for a quick snack between meals.  Remember the Supashake is Low GI and will keep you feeling full for 3 -4 hours and it jam packed with all the nutrients you need to start your day.