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

Blend together:

• 25g Banana Supa Shake mixed with 200ml water
• 1 banana
• 2tsp honey
• ¼ cup (60ml) rolled oats
• 1 heaped Tbs nuts
• ½ cup ice

Cholesterol lowering

Blend together:

• ½ cup peeled, grated apple
• ½ cup peeled grated carrots
• ½ cup frozen berries (any kind)
• 20g Supa Shake (banana/strawberry)
• 1 cup skim milk
• 250ml ice

Low fat, Low GI

Blend together:

• 1 cup (250ml) fat free milk
• 25g Strawberry Supa Shake
• ½ cup frozen strawberries
• ½ cup plain (or strawberry-flavoured) fat-free yoghurt

High Protein 1

Blend together:

• 1 frozen banana
• ½ cup plain fat-free yoghurt
• 50g banana/vanilla-choc Supa Shake
• 2 Tbs (30ml) peanutbutter
• 1 cup skim milk

High Protein 2

Blend together:

• ½ cup vanilla fat-free yoghurt
• ½ cup skim milk
• 3 Tbs vanilla-choc Supa Shake
• 60ml rolled oats/muesli

Up-n-Go

Blend together:

• 23g (1 sachet) Orange Supa Energy Drink mixed with 250ml water
• 175ml fat-free vanilla yoghurt
• ½ banana (or a whole one?)

Buy online and get creative with your own recipes.