ALSO READ: Breakfast pan with mushrooms, boerewors and beans

Quick and easy pancake cereal tips

The pancake batter is easy to put together and flavoured with cinnamon and vanilla. You’ll need a piping bag or spoon to add the dollops of batter into the pan and check that they fry evenly. Some topping suggestions include the usual banana and berries if you’re looking for something healthy. You can go the classic route with just milk or yoghurt as if you’re having regular cereal or go savoury with some bacon bits. The toppings and additions are all up to you, making it a versatile meal that can always change.

ALSO READ: Fluffy flapjacks: Get absolutely stacked for breakfast

Add some more fun into your breakfast meals. Try this quick and easy pancake cereal with your choice of tasty toppings.

Last updated on 11 August 2023

Quick and easy pancake cereal recipe

5 from 1 vote

Recipe by Alicia Naidoo Course: BreakfastCuisine: GlobalDifficulty: Easy

Prep time

10

minutes

Cooking time

20

minutes

Total time

30

minutes

These mini pancakes are delightful! Serve them in a bowl with any topping of your choice.

Ingredients

• 2 2 eggs

• 2 cups 2 flour

• 1½ cut 1½ milk

• drop of vanilla essence

• pinch of cinnamon powder

• 2 tbsp 2 sugar

Method

• Whisk the eggs and sugar until fluffy.
• Add in vanilla essence and cinnamon powder.
• Alternating, mix in flour and milk until combined.
• You can use butter or oil to fry them but I’ve had the best non-stick results with Spray and Cook.
• Fry on medium heat for 2-3 minutes.
• To make little pancakes you can either use a bottle or a pipping bag. (you can use a teaspoon and still got them round.
• You can serve with milk like traditional cereal or you can serve with ice cream, whipped cream or even yogurt.

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ALSO READ: Cheesy spinach muffins: Breakfast is served in the tastiest way

Sweet orange scones suggestions

You’re going to get working with your hands with this recipe as the dough comes to a better consistency when combining it by hand. You’ll know the dough is ready when it’s slightly shaggy but stays together quite well. Break these beautiful scones open and top them with the glaze. You can also add a dollop of whipped cream to these scones too. Add a savoury element with some sliced or grated cheese for a beautiful contrast in flavours.

ALSO READ: Golden sponge and coconut meringue cake for tea time

It’s time to get baking for your best friends. These zesty and sweet orange scones combine the buttery pastry with a punch of citrus.

Last updated on 11 April 2023It

Sweet orange scones recipe

4 from 4 votes

Recipe by Omphile Seetseng Course: Snacks, BreakfastCuisine: GlobalDifficulty: Easy

Prep time

10

minutes

Cooking time

20

minutes

Serves

8

Total time

30

minutes

This baked scone recipe has a lovely orange glaze,

Ingredients

• ⅓ cup ⅓ white sugar

• 1 large 1 orange, freshly squeezed

• 2 cups 2 all-purpose flour

• 1 tsp 1 baking powder

• ½ tsp ½ salt

• ½ cup ½ unsalted butter

• 1 large 1 egg

• For the glaze

• 3 tbsp 3 unsalted butter, melted

• 1 cup 1 castor sugar

• ½ tsp ½ vanilla essence

• 2-4 tbsp 2-4 freshly squeezed orange juice

Method

• Preheat oven to 170°C and line your baking tray with a baking sheet. Set aside.
• For your dry ingredients mix flour, baking powder, sugar and salt in a bowl. In a separate bowl melt butter and mix with orange juice and an egg, stirring until it is smooth. Add the wet ingredients to the flour mixture and combine using a fork. Once combined use your hands to work in the dough, pressing it on the side of the bowl to form into a ball, when you are done the texture of the dough will not be sticky but easy to form.
• Lightly flour a clean surface and roll your dough out until it’s flat (about 2cm thick). Using a cup or round cookie cutter, cut the scones into round shapes and transfer them onto a baking tray.
• Bake scones for 15-20 minutes or until the top begins to golden and the scones are puffed. Set the tray aside and allow the scones to cool for at least 10 minutes while preparing the glaze.
• For the glaze
• Stir melted butter together with castor sugar, vanilla essence and orange juice until smooth. Once the scones are cooled completely, drizzle the glaze onto the top using a spoon.

Notes

• Only add the glaze to cool scones as adding it to warm scones will allow the glaze to seep into the scones making them two moist and soft.
• These scones can hold at room temperature for about 3-5 days when sealed in an airtight container.
• Another glazing option is to egg wash your scones by beating an egg with a pinch of salt and brushing the tops before baking

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Looking for more homemade dessert recipes to prepare for your family and friends? Just have a look at our recipe page, we have excellent suggestions for you to try.

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ALSO READ: Tacos with beef mince and veggies for a fun family dinner

Soft shell tacos with chicken suggestions

This recipe uses soft shell tacos which are just steamed or lightly grilled so they’re easy to handle. For a great party, grill the chicken pieces and fry the peppers, onions, mushrooms and other ingredients separately and maybe have some raw, all served in separate dishes and bowls. Also have all kinds of tasty condiments and sauces ready. This will give everybody a chance to build their own tacos and have the best lunch they’ve had in a long time.

ALSO READ: Easy re-fried bean tacos: A quick and easy party meal

Great parties need great food and Mexican food is always great for sharing. Try these soft shell tacos with chicken and other great ingredients.

Last updated on 9 March 2023

Soft shell tacos with chicken recipe

0 from 0 votes

Recipe by Alicia Naidoo Course: DinnerCuisine: MexicanDifficulty: Easy

Prep time

10

minutes

Cooking time

20

minutes

Total time

30

minutes

Ingredients

• mini tortilla wraps

• chicken breasts or chicken thighs

• cheddar cheese

• feta cheese

• 2 2 tomatoes

• green chillies (to taste)

• 1 1 onion

• peppers (red, yellow or green)

• mushrooms

• soy sauce

• seasoning: Salt, pepper, paprika, mixed herbs, fresh thyme

• ginger and garlic mix

• guacamole

• sour cream

Method

• Chop your chicken breasts and/or into cubes and season with your preferred mixture of chilli powder, paprika, fresh thyme, rosemary, ginger and garlic, mixed herbs, whole black pepper and salt. Paprika is key for the Mexican flavour.
• Prepare your next topping. Sauté your vegetables in butter, fresh thyme and soy sauce. You can add mushrooms, peppers and anything else you would like.
• Make a quick salsa by whizzing together tomatoes, onions and green chillies in a food processor. When done season with salt, pepper and paprika.
• Using a non-stick pan, fry your soft mini tortilla wraps until brown and ready.
• Add lettuce, cabbage and cucumber to your tortilla wraps, followed by the chicken and veggies.
• To make the taco hold together, poke a toothpick through the middle. Then top with cheddar and feta.
• Bake until cheese melts or alternatively use an air fryer to melt the cheese.
• Serve with guacamole and sour cream.

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Easy three-ingredient biscuits tips

These crumbly cookies like to be decorated. You can of course use white chocolate glaze or just melted chocolate for these cookies. You can roll them out and use any cookie cutter to make them into fun shapes that can be colourfully decorated. This recipe is so easy, that you should definitely get the kids involved because it’s that fun to make. They’re also great for holiday cookie tins and best enjoyed with some tea or coffee.

ALSO READ: Butter and chocolate cookies recipe

When it’s the holidays, you need to bake with the kids. Start them off with these easy three-ingredient biscuits and enjoy together.

Last updated on 29 December 2022

Easy three-ingredient biscuits recipe

4 from 4 votes

Recipe by Nokwanda Ncwane Course: TreatsCuisine: GlobalDifficulty: Easy

Prep time

15

minutes

Cooking time

15

minutes

Total time

30

minutes

Ingredients

• 250 g 250 butter

• 1/2 cup 1/2 white granulated / icing sugar (depending on what you have)

• 2 cups 2 cake flour

Method

• In a bowl, cream the butter and sugar until fluffy or pale in colour, using a whisk or wooden spoon. 
• Sift the flour and gradually add it, when it starts to resemble crumbs, you can use your hands. Just make sure you have enough flour so that the dough doesn’t stick in your hands. 
• You can place the dough in the fridge for at least 20 minutes, but if the craving has really got you, you can skip this step.  
• Dust some flour on the working surface and rolling pin. You can use a glass to make sure that your dough is flat if you don’t have a rolling pin. 
• You can use a glass again to cut your biscuits into a round shape or you can cut them into any shape you desire. 
• Bake in a preheated oven at 180°C for 10 to 15 minutes or until golden brown. 
• You can go a step further on the biscuits and melt some white chocolate. Dip the biscuits in the melted chocolate and decorate with sprinkles. 

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Instant homemade caramel latte suggestions

This recipe is instant, so your favourite instant coffee works but you’ll probably want a stronger blend. You can also use fresh coffee like you want to make it if you want to. Be careful of too much caramel essence and you can add a drop of vanilla too. You can even add a dash of cocoa, cinnamon or nutmeg powder on the top if you’re feeling creative. It’s a great way to start a winter morning.

When you love coffee, you’ll always have your favourite style. Try your new favourite, the instant homemade caramel latte this winter with your family.

Instant homemade caramel latte recipe

5 from 2 votes

Recipe by Alicia Naidoo Course: DrinksCuisine: GlobalDifficulty: Easy

Prep time

5

minutes

Cooking time

5

minutes

Total time

10

minutes

A quick and easy way to make your own caramel-flavoured coffee.

Ingredients

• 2 tsp 2 instant coffee

• sugar to taste

• 1-2 tsp 1-2 evaporated milk

• 1 drop 1 caramel essence

• boiling water

Method

• Mix your instant coffee and desired amount of sugar together.
• Add a drop of caramel essence. Caramel essence is strong so no more than a drop to avoid an overpowering flavour.
• Add just enough evaporated milk to cover the coffee and sugar. Mix together.
• Add boiling water.
• Top with a little more evaporated milk.

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Making your buttermilk chocolate cake

The recipe is very forgiving but baking is often an exact science. Don’t make your cake layers too thick and the icing is great for keeping them together. If you feel adventurous, some caramel goes just as well between the layers with the icing. Decorate your cake as you please which is half of the fun of baking in the first place. Nuts, cherries, chocolate bits or anything you want make great decorations. Don’t ice the cake before it’s completely cooled.

Buttermilk chocolate cake, a moist, rich and beautiful cake perfect for birthday parties or any celebrations with friends and family.

Buttermilk chocolate cake recipe

4 from 12 votes

Recipe by Alicia Naidoo Course: DessertCuisine: GlobalDifficulty: Easy

Prep time

15

minutes

Cooking time

25

minutes

Total time

40

minutes

This buttermilk chocolate squares recipe with chocolate icing is likely to become one of your favourites.

Ingredients

• 1 cup 1 butter

• 1 cup 1 water

• ¾ cup ¾ sugar

• 4 tbsp 4 cocoa

• 2 cups 2 flour

• 2 tsp 2 baking powder

• 1 tsp 1 vanilla essence

• 1 tsp 1 salt

• 1/2 cup 1/2 buttermilk

• 2 2 eggs

• INGREDIENTS – ICING

• 8 tbsp 8 butter

• 6 tbsp 6 icing sugar

• 1 tsp 1 vanilla essence

• 2 tbsp 2 cocoa powder

Method

• Preheat oven to 200°C. Grease a square cake tin.
• In a saucepan, add butter, water, sugar and cocoa. Bring to a boil.
• In a mixing bowl whisk eggs and buttermilk.
• Separately, mix flour, baking powder, and salt.
• Gently combine all mixtures and place in pan.
• Bake for 25 minutes.
• METHOD – ICING
• Beat together softened butter, icing sugar, cocoa and vanilla essence.
• After the cake has cooled, add icing.

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For your zesty orange scones

The scones are made with a great homemade recipe and will come out of the oven, fluffy, buttery and light. Wait for your scones to cool before adding the orange glaze so that your scones don’t become soggy. When serving, break them open and add any ingredients you want, like more orange marmalade, cream and anything else you want to.

A classic tea time snack, scones go a long way to bring joy to your life. Our zesty orange scones bring a twist of flavour with that iconic, fluffy snack.

Zesty orange scones Recipe

0 from 0 votes

Recipe by Omphile Seetseng Course: Snacks, BreakfastCuisine: GlobalDifficulty: Easy

Prep time

10

minutes

Cooking time

20

minutes

Serves

8

Total time

30

minutes

This baked scone recipe has a lovely orange glaze,

Ingredients

• ⅓ cup ⅓ white sugar

• 1 large 1 orange, freshly squeezed

• 2 cups 2 all-purpose flour

• 1 tsp 1 baking powder

• ½ tsp ½ salt

• ½ cup ½ unsalted butter

• 1 large 1 egg

• INGREDIENTS – GLAZE

• 3 tbsp 3 unsalted butter, melted

• 1 cup 1 castor sugar

• ½ tsp ½ vanilla essence

• 2 tbsp 2 freshly squeezed orange juice

Method

• Preheat oven to 170°C and line your baking tray with a baking sheet. Set aside.
• For your dry ingredients mix flour, baking powder, sugar and salt in a bowl. In a separate bowl melt butter and mix with orange juice and an egg, stirring until it is smooth.
• Add the wet ingredients to the flour mixture and combine using a fork. Once combined use your hands to work in the dough, pressing it on the side of the bowl to form into a ball, when you are done the texture of the dough will not be sticky but easy to form.
• Lightly flour a clean surface and roll your dough out until it’s flat (about 2cm thick). Using a cup or round cookie cutter, cut the scones into round shapes and transfer them onto a baking tray.
• Bake scones for 15-20 minutes or until the top begins to turn golden and the scones are puffed. Set the tray aside and allow the scones to cool for at least 10 minutes while preparing the glaze.
• METHOD – GLAZE
• Stir melted butter together with castor sugar, vanilla essence and orange juice until smooth. Once the scones are cooled completely, drizzle the glaze onto the top using a spoon.

Notes

• Only add the glaze to cool scones as adding it to warm scones will allow the glaze to seep into the scones making them two moist and soft.
• These scones can hold at room temperature for about 3-5 days when sealed in an airtight container.
• Another glazing option is to egg wash your scones by beating an egg with a pinch of salt and brushing the tops before baking.

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Whether you are working, studying or looking for something to serve your guests at a weekend braai, there is a seasonal snack for most tastes.

1. Fruit with jelly

Give your spring fruit a boost by serving it with jelly.

Make one packet of instant jelly and let it almost completely set. Then gently mix in pieces of your favourite fruit.

2. Carrots and hummus 

Instead of reaching for an unhealthy packet of chip-and-dip, try this light and nutritious veggie stick snack instead.

Carrots have multiple benefits, such as a natural sweetness and they are rich in Vitamin A…and they are great for dipping.

3. Pretzels

Whether you are looking to buy these at the bakery or prefer the pre-packed pretzels you find in a packet, pretzels are a delicious and convenient snack.

Compared to chips, pretzels are lower in fat and hence a healthier option.

4. Kiwifruit

Kiwifruit season is sneaking up on us, and that is great news for your snacking habits as you can just cut it in half and eat it out with a spoon, or peel, slice and add it to a fruit salad.

Not only is kiwifruit high in Vitamin C, but it also can make a delicious cake filling or ice cream topping.

5. Avocado on wholewheat toast

This can be a snack or a meal, depending on your appetite. Dress up a slice of wholewheat toast with avocado and it might be just what you need to get you through to dinnertime.

Mashed avocado is classic by itself but if you are wanting something extra, try topping it with sliced tomatoes.

6. Peanut butter banana sundae

If you have got that mid-day sweet tooth, then some peanut butter and banana ice cream will fill that void. Combine:

• ½ cup low-fat ice cream with
• 1 tablespoon warmed peanut butter (warm it up in the microwave) and
• Half a sliced banana

Bananas contain potassium, and peanut butter is high in protein, so this is a dessert that gives you a bonus of minerals and protein.

7. Crackers with cream cheese

If you are not looking to spend too much time in the kitchen, take out a few crackers and top with a spoonful or two of cream cheese.

You will be surprised at how filling this little snack is. Add pieces of salmon, cucumber or jam for different flavours.

8. Smoothies

Smoothies are delicious and incredibly easy to make.

Simply combine yoghurt, milk, and fruit – for example, strawberries or banana – in a blender for a fast yet filling snack.

Keen for more? Try out these fun smoothies from The South African’s page: How smoothies can give you the vitamins you need to stay fit and healthy

9. Seeds and nuts

Seeds and nuts work best when they are consumed in small portions.

Generally they are high in fibre and fat, which helps to keep you full.

You also can sprinkle them on salads, cereals and yoghurts to providing interesting textures.

10. Frozen grapes

On warmer or hot days, try a handful of frozen grapes.

Simply wash your grapes and then freeze them for an hour or two for a fabulously icy treat.

This buttermilk chocolate squares recipe with chocolate icing is likely to become one of your favourites!

Chocolate Squares Recipe

5 from 2 votes

Recipe by Alicia Naidoo Course: DessertCuisine: GlobalDifficulty: Easy

Prep time

15

minutes

Cooking time

25

minutes

Total time

40

minutes

This buttermilk chocolate squares recipe with chocolate icing is likely to become one of your favourites.

Ingredients

• 1 cup 1 butter

• 1 cup 1 water

• 3/4 cup 3/4 sugar

• 4 tablespoons 4 cocoa

• 2 cups 2 flour

• 2 teaspoons 2 baking powder

• 1 teaspoon 1 vanilla essence

• 1 teaspoon 1 salt

• 1/2 cup 1/2 buttermilk

• 2 eggs

• INGREDIENTS – ICING

• 8 tablespoons 8 butter

• 6 tablespoons 6 icing sugar

• 1 teaspoon 1 vanilla essence

• 2 tablespoons 2 cocoa powder

Method

• Preheat oven to 200°C. Grease a square cake tin.
• In a saucepan, add butter, water, sugar and cocoa. Bring to a boil.
• In a mixing bowl whisk eggs and buttermilk.
• Separately, mix flour, baking powder, salt.
• Gently combine all mixtures and place in pan.
• Bake for 25 minutes.
• METHOD – ICING
• Beat together softened butter, icing sugar, cocoa and vanilla essence.
• After the cake has cooled, add icing.

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Despite the sound of them, churros are actually really easy to make. You should be able to make a batch using ingredients you will already have in your pantry.

Churros With Chocolate Sauce Recipe

5 from 2 votes

Recipe by Alicia Naidoo Course: DessertCuisine: SpanishDifficulty: Easy

Prep time

20

minutes

Cooking time

20

minutes

Total time

40

minutes

Homemade churros are a classic favorite fried food! 

Ingredients – DOUGH

• 1 tablespoons 1 sugar

• 1 cup 1 water

• ½ teaspoon ½ salt

• 2 tablespoons 2 oil

• 1 cup 1 flour

• INGREDIENTS – SERVING

• 4 tablespoons 4 sugar

• 2 teaspoons 2 cinnamon powder

• 1 80g 1 slab Aero milk chocolate

• 2 tablespoons 2 milk

• ½ teaspoon ½ oil

Method

• In a saucepan add water, sugar, oil and salt. Bring to a boil over medium heat.
• Add in the flour a little at a time as you keep stirring.
• Mix until it forms a ball.
• Put your dough into a piping bag. Heat a deep pot with oil.
• When the oil is hot, squeeze out strips of dough into the hot oil.
• Deep fry until cooked and golden brown.
• Drain oil from churros and allow to stand for a few minutes.
• Mix sugar and cinnamon and evenly coat the churros.
• METHOD – CHOCOLATE SAUCE
• Break up chocolate into pieces and leave in a bowl with half a teaspoon of oil and two tablespoons of milk. Put this bowl over a larger bowl of boiling water and allow it to melt.
• Serve churros with melted chocolate.

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A delicious and healthy tropical fruit, papaya is rich in antioxidants that can help to fight disease and inflammation.

Nine health benefits of papaya:

1. Lowers cholesterol

Papaya is rich in Vitamin C and fibre as well as antioxidants that can help to prevent cholesterol build-up in your arteries. Bad cholesterol can lead to heart disease, so eating papaya may help to reduce the risk of heart attacks and hypertension. Vitamin C is good for your immune system which helps to protect the body from illnesses.

2. Weight loss

Because papaya is low in calories and rich in fibre it will leave you feeling fuller for longer so you may not feel the urge to snack as much.

3. Great for your eyes

Papaya is rich in Vitamin A which helps to protect your vision from degenerative eye conditions like macular degeneration.

4. Improves digestion

Eating papaya daily improves digestion and can add to the relief of constipation and other symptoms of painful irritable bowel syndrome, also known as IBS.

5. Protects against skin damage

Papaya can help your skin to look toned and youthful. The plentiful vitamin C and lycopene in papaya may defend your skin from developing wrinkles as well as help combat sun damage. Papaya can also be mashed and applied to burn wounds to prevent infection and to promote healing.

6. Promotes bone health

Papaya is a great source of vitamin K which promotes calcium absorption, which in turn is needed for  stronger and healthier bones.

7. Good for diabetics

Papaya is a suitable choice for diabetics as it contains lots of fibre yet has a relatively low sugar content, which may lead to more stable blood sugar levels.

8. Promotes hair health

The Vitamin A found in papaya is great for keeping your hair in good shape. This vitamin is also necessary for the growth of other body tissue such as your skin.

9. Anti-inflammatory

The vitamins and antioxidants in papaya can also work to prevent chronic inflammation.

When you are next looking for fresh fruit, remember these nine benefits. A slice of this golden fruit is good for your skin and hair, promotes digestion, treats constipation, promotes bone health and can help to prevent heart disease. What’s not to love about healthy and tasty papaya?

The ingredients are simple. It’s not like regular bread recipes that require yeast and some time to rise, so it’s easy to bake right away. 

Banana Bread Recipe

4 from 31 votes

Recipe by Nokwanda Ncwane Course: Dessert, TreatsCuisine: GlobalDifficulty: Easy

Prep time

15

minutes

Cooking time

50

minutes

Total time

1

hour 

5

minutes

Ingredients

• 3 ripe bananas

• 1/2 cup 1/2 granulated sugar (preferably brown sugar)

• 1/2 cup 1/2 cooking oil

• 2 large 2 eggs

• 1 tsp 1 banana or vanilla essence

• 1 tsp 1 baking soda

• 1/4 tsp 1/4 salt

• 1 1/2 cups 1 1/2 cake flour

• 1/2 tsp 1/2 cinnamon (optional)

• 1/2 cup 1/2 chocolate chips (optional)

Method

• Preheat oven to 180°C and grease a bread loaf pan. 
  
• Mash the bananas with a fork and set aside. 
• Whisk the oil and sugar for at least 3-5 minutes. Add eggs, one at a time and add vanilla/banana essence (depending on what you have) and beat well.  
• Sift the dry ingredients (cake flour, salt, baking soda and cinnamon).
• Gradually add the dry ingredients to the oil, sugar and eggs mixture.
• Fold in the banana and chocolate chips to the batter. 
• Bake at 180°C for a minimum of 45 minutes (because ovens differ) and keep an eye on the bread or until a toothpick or skewer is inserted and comes out clean.
• Allow the loaf to cool for at least five minutes before transferring to a wire rack. 

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This has subjected us to a pattern of nutrition-based diseases, but it is encouraging that diet is one of the modifiable lifestyle-related risk factors for poor health.

No one-size-fits-all diet plan

Diets are not a one-size-fits-all solutions. So, how can we create personalised balanced and nutritious diet that suits a student budget?

We can use the Food-based Dietary Guidelines (FBDG), which is a positive, practical, sustainable, affordable, and culturally sensitive guideline to a healthy South African diet.

Remember: Cristiano Ronaldo needs 10 teammates to play a soccer match and win. The same goes for a winning diet plan: The success is based on the combination of foods consumed over a longer period. See it as basically as an investment that matures into dividends of healthy eating habits!

The FBDG guidelines are:

Enjoy a variety of food

The human body needs no less than 40 different nutrients to stay healthy. This guideline aims to encourage you to increase the variety of food eaten and food group combinations. This increases micronutrient intake such as iron(erythrocyte formation), magnesium, vitamin C, vitamin B12, phosphorus, vitamin B6, riboflavin, thiamine, and vitamin A.

Be active

Being active increases energy use improves digestion and immune system function. It is encouraged to stay active.

Make starchy food part of most meals

Starch food includes maize meal, bread, cereals, potatoes, rice, pasta. The common misconception is that starchy foods are fattening and should be avoided. It is a good idea to plan meals with starch being basis (50% of the plate).

Preferably use wholewheat, unrefined, and fibre-rich starch. Remember to drink water with fibrous food to suppress the feeling of hunger and increase the period of satiety.

Eat plenty of vegetables and fruits every day

They are excellent sources of micronutrients and improve immune system functioning. They are low in fat, energy, and high in fibre. Additionally, a tremendous choice for in-between meal snacks.

Eat legumes regularly

Eat dry beans, split beans, lentils, and soy products. They are high in fibre and provide an alternative meat replacement as a high protein source.

Have milk, maas, or yogurt every day

Dairy products are an important source of calcium, which is aids growth, development, and prevention of bone disorders and hypertension (high blood pressure).

Fish, chicken, lean meat or eggs the way to go

You are advised to eat lean cuts of meat and remove all visible fat before cooking and red meat is also suggested as it increases iron which important is red blood cell production. Iron deficiency causes anaemia.

Drink lots of water

Several glasses a day will do the trick.

Use fat sparingly

Choose vegetable oils rather than hard fat, this includes cream and butter.

Easy on the sugar and salt

Tip: The next time you go shopping, it might be advisable to also check the “typical nutritional information” on the back or side of the packaged product.

Be kind to yourself: Some hotwings or burgers twice week won’t hurt either, it’s all a process…so do it slow and gently.

Yet, retaining focus during webinars and Zoom lectures might not come easy to all students. Luckily research shows that you might be able to eat your way to improved concentration.

Most important meal of the day

Scientists suggest that when it comes to concentration, breakfast might indeed be the most important meal of the day. A 2016 South African study found that learners who ate breakfast, not only felt more energised and healthy, but their academic performance improved after a few weeks.

Even the principals and teachers who partook in the experiment, noted that these learners had improved focus and were able to concentrate for much longer.

So if you’re looking for a fast way to focus, you might not want to skip breakfast.

Ditch the junk food

While there’s nothing better than snacking your way through television series — yes, we’re still watching, Netflix — research shows that the trans-fats contained in sweets, chips and snack foods, might be making it harder for you to concentrate.

In the long run, these foods may lead to more fat in your arteries which can block oxygen from flowing to your heart, muscles and brain and might lead to diminished focus. They might also cause a deficiency in omega 3 and 6 which are vital for brain functioning.

Ultimate brain food

Finally, if you want to improve your focus, make sure to include foods that are rich in the ultimate brain food –omega-3 — in your diet. Studies have also shown that micro-nutrients such as iron, zinc, vitamins A, B12 and C are also effective in improving concentration.

Foods that are rich in these nutrients include milk products, leafy vegetables, such as spinach, nuts, and red, green or yellow peppers. After including these nutrients in their diets for six months, students in Australia received higher scores on tests measuring verbal intelligence, learning and memory.

So if you find yourself dozing off in your next online lecture or you simply can’t seem to sit still for the duration of your class, remember these tips to fuel yourself through the next semester.

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