The compound effect of feeding your body real food
South Africans are not eating enough vegetables, and it’s costing us.
The Human Sciences Research Council recently mapped the scale of food insecurity in South Africa. In Gauteng — the country’s economic hub — more than half of households (51%) are affected. A national survey conducted between 2021 and 2023 revealed varying levels of severity: 14% of Gauteng households experienced severe food insecurity, 20% faced moderate insecurity, and 17% reported mild insecurity1.
South Africans are running on low energy without realising how much their daily nutrition could be the culprit.
Barriers
Healthy food is frequently viewed as expensive. For low-income households staple foods like maize and bread and processed meats, are cheaper than fresh produce. Another barrier is our meat-eating culture. South Africa has a strong meat-eating culture and veggies are often limited to tomatoes, onions or cabbage.
This is what a typical South African plate looks like:
Health authorities recommend a minimum of 400g (or five portions) of fruits and vegetables daily. Studies show that most South Africans consume less than 150g per day, typically four times a week.
“Vegetables are not just a side dish; they provide fibre, vitamins, minerals and antioxidants that help your body use energy properly,” explains registered dietitian, Mbali Mapholi. “When your diet is consistently low in these nutrients, it can contribute to unstable energy, poor concentration and feeling run down over time.”
Consistently choosing nutrient-dense foods can help stabilise blood sugar, reduce inflammation, support gut health, and optimise energy production.
Most South Africans know they should eat more vegetables. But between long workdays, rising food costs and convenience foods on every corner, knowing and doing are not the same thing.
Small daily choices shape how you feel
What you eat, how much you move, how well you sleep, how you manage stress, and the quality of your relationships all play a role in your wellbeing.
Here are simple ways to add more nutrients to your everyday meals to support overall health:
- Start with one meal: Add a handful of spinach to your morning eggs, or tomatoes to your lunch. You don’t need to change everything at once.
- Buy what’s in season: Seasonal vegetables are cheaper and fresher. Ask at your local market what’s affordable this week.
- Prep simple, not fancy: Roast a big tray of mixed vegetables on Sunday for the week. Boiling, steaming, or stir-frying takes minutes.
- Stretch expensive proteins: Bulk out mince or stews with lentils and beans -– you’ll use less meat and add fibre and minerals.
- Use frozen or canned: Frozen vegetables are just as nutritious and often cheaper than fresh, with no waste.
- Add to things you already eat: Grate carrots or zucchini into mince. Add beans to rice. Mix spinach into your pap or maize meal.
A single serving of vegetables will not transform your health overnight, but repeated daily choices can compound into better energy and resilience over time.
“People often want a quick fix for low energy, but nutrition works through consistency,” says Mapholi. “Adding a serving of vegetables today may feel small, but repeated over weeks and months, those choices can support better energy, gut health and long-term wellbeing.”
The compound effect of real food is not about perfection
It is about adding what your body needs, more often – one extra serving of vegetables, one more home-cooked meal, one better choice that supports steadier energy today and better health tomorrow.
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