By 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. The result is that many people are running on low energy without realising how much their daily food choices may be contributing.
The power of real food
“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.
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.
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.
When you consistently choose real, whole foods packed with nutrients, you’re not just feeding your body. You are helping to:
- Support steadier blood sugar and more consistent energy throughout the day.
- Feed your gut microbiome, which plays a role in digestion, immunity and overall wellbeing.
- Provide antioxidants and nutrients that help the body manage inflammation.
- Support better nutrient intake over time, which can contribute to better long-term health outcomes.
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.”
Low energy may be common, but it is not inevitable
Too many South Africans are stuck in a cycle: low energy leads to poor food choices, which can keep the low-energy cycle going. Meanwhile, chronic conditions like type 2 diabetes, heart disease, and obesity often develop slowly, shaped by the choices and environments people live in every day.
The World Health Organization (WHO) suggests consuming more than 400 grams of fruits and vegetables per day to improve overall health and reduce the risk of certain noncommunicable diseases.
Every vegetable you add to your diet, every nutrient-dense meal you choose, is an investment in the person you’re becoming and the quality of life you’ll enjoy.
“Better health starts with small choices repeated every day, and food is one of the most powerful choices you can make,” says Maria Carpenter, Head of Momentum Multiply. “When people understand how daily habits affect their energy, mood and long-term health – and are supported and rewarded for healthier choices – they are better equipped to take ownership of their wellbeing over time.”
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.