Social Media – Marizaan Du Toit

FOLLOW MY JOURNEY

Let’s stay connected!
Follow me on the following online platforms:

marizaandtdietitian

| helping you reach overall health through nutrition
| individual & virtual consultation
| meal prep
| marizaan.dutoit@gmail.com

Let’s get started with your health journey today

Let’s get started with your health journey today ✨

Do you sometimes feel lost or overwhelmed by all the nutrition advice and trends out there?

So, here’s the good news: (drrrum rrroll …) You DON’T have to do this alone! I’ll help you cut through the noise and create a sustainable, science-backed plan that actually works for YOU!

Ready to ditch the confusion and build lasting habits?
Book your consultation today: 📩 Send me a message 📧 Email me at marizaan.dutoit@gmail.com 🌐 Visit www.marizaandutoit.co.za

OR you can drop a comment “💫” on this post and ill get back to you ASAP!

I can’t wait to support you on your health journey!

#dietitian#marizaandutoitdietitian#dietitiantips#health#nutrition#booknow#fyp#viral#diet#weightloss#ibs#cholesterol#diabetes#hypertension#consultation#booknow

Are you perhaps struggling to stay consistent with

Are you perhaps struggling to stay consistent with healthy eating and lifestyle changes? 👀

Me: Yes, I have definitely been there! 😅 But, I have learnt over time, instead of relying on short-term motivation, rather to shift my focus on small, sustainable actions that fit into my daily life.
Here is how:

💡 Start small & be realistic:
Try not to overwhelm yourself by wanting to change everything at once. Rather focus on small manageable changes like:
• Adding a portion of vegetables to every meal.

💡 Make it more convenient for yourself:
The harder a habit is to maintain, the less likely it is to stick. Set yourself up for success by reducing friction like:
• Keep healthy snacks like nuts, yogurt, or fruit within reach.

💡 Attach it to an existing habit:
One of the best ways to form a habit is to pair it with something you already enjoy & do daily for example:
• Stretch for 5 minutes while your coffee brews.

💡 Track your progress:
It’s important to celebrate your wins! Even the small ones, it keeps you motivated.
• Use a habit tracker app and remember to do a happy dance after completing your workout.

💡 Be KIND to yourself:
Nobody is perfect, and setbacks are part of the process! Instead of giving up after a “bad” day, focus on getting back on track.
• “My day was so busy, I don’t have the energy for a workout BUT I can quickly go for a walk around my neighbourhood”

Consistency over perfection. Small, daily actions lead to long-term change.
Let me know in the comments below what habit you are trying to work on? ♡

#dietitian#marizaandutoitdietitian#dietitiantips#healthyhabits#viral#fyp#nutrition#diet#tips#consistencyoverperfection#followformore

• mdt meal prep • #marizaandtdietitian I can

• mdt meal prep • #marizaandtdietitian

I can’t believe it’s been over four years since I started my meal prep service! What began as a way to put my nutrition knowledge into action has grown into something so much bigger! Helping my clients discover that healthy eating doesn’t have to be boring or restrictive! 🌈

From food variety and portion control to balanced meal combos, I love getting creative in the kitchen and sharing that passion with you! ♡

If meal planning feels overwhelming, perhaps need tailored recipes, or just some guidance to get started, I’m here to help!

DM me to book a consultation, and let’s make healthy eating simple, fun, and delicious!

#mealprep#mealprepmadesimple#dietitian#nutrition#fyp#viral#health#diet#wellness#nutritiontips

As we wrap up the first month of 2025, here are 5

As we wrap up the first month of 2025, here are 5 practical tips to help NOURISH your body daily 🌈

1. Think rainbow: More colour = more variety = more variety nutrients.
2. Self check-ins: Try and practice more self-awareness around how you feel prior, during and after you have eaten #MindfulEating
3. Hydration: Carry a water bottle with you everywhere! Aim for 2-3L daily, and a clear bottle makes it easier to track.
4. Move more: Small changes add up!
5. Set intentions: Plan ahead! Cooking extra at dinner means a healthy, stress-free lunch the next day. #MealPrep

Simple, sustainable habits = a nourished body!

#dietitian#nutritionmadesimple#marizaandtdietitian#tips#nutritiontips#health#wellness#fyp#viral#motivation

blissful weekend • #friends#qualitytime#weeken

blissful weekend •

#friends#qualitytime#weekend#aboutthisweekend#fyp#health#nutrition#marizaandutoitdietitian

daily reminder • I know this phrase gets used

daily reminder •

I know this phrase gets used quite often and could sound a bit cliché, but life truly is too short not to spend time on things you enjoy and that makes you happy.

Part of living a healthy lifestyle is not always necessarily going by the book but also listening to how YOU feel. It might be the smallest thing that you can add to your daily practices but in the long run it will make the biggest impact.

Have a wonderful Friday and weekend everyone x

#dailyreminder#health#wellness#dietitian#marizaandutoitdietitian#makethechange#quote#fyp#nutrition

• black Q U I N O A base pizza • I had to try

• black Q U I N O A base pizza •

I had to try this recipe and make it my own! Yes, it’s a quinoa pizza base, how yummy!

Quinoa is such a lovely wholegrain to make use of daily. It is gluten-free, high in protein, fiber as well as antioxidants, zinc and folate. For this specific recipe I decided to go with black quinoa to try something different.

The only thing I will change the next time when making it again is to rather use the white coloured quinoa as it has less of a “earthy” kind of taste compared to the black quinoa. I might even add a bit more flavouring for example rosemary, or even sun-dried tomatoes could work nicely.

I decided to make use of toppings like basil pesto, mozzarella, green olives, avocado, shredded chicken and wild rocket for extra flavour and to make it a balanced meal.

Here’s how to make this lovely pizza base:
ingredients: (yield 2 medium sized pizza bases)
* 3/4 cup black quinoa, raw
* 1/2 cup water
* Pinch of salt
* 1 tsp baking soda

instructions:
* Preheat the oven to 180 degrees celsius.
* Soak your quinoa in warm water for 15 - 20 minutes.
* Drain your quinoa and add it into a food processor (or in my case I used my Nutribullet).
* Add water, salt and baking soda.
* Blend for about 2 minutes until smooth.
* Add mixture to an oven tray lined with baking paper.
* Place into the oven and bake for about 10 minutes.
* Add toppings of choice.

I hope I inspired you to make this recipe that is quick, nutritious and wholesome!
If you have any questions please feel free to send me a DM.

Have a beautiful week everyone.

#recipe#dietitian#health#wellness#meal#food#fyp#marizaandutoitdietitian#nutrition

March, April, May • autumn fruits & vegetables

March, April, May • autumn fruits & vegetables

Have you ever noticed when eating certain fruits and vegetables that they taste differently in different seasons?

That is because in-season, locally-grown fruits and vegetables are usually harvested at peak ripeness, which means they are much more flavourful and therefore could be more nutrient dense compared to non-seasonal fruits and vegetables.

Study:
Seasonal variability of the vitamin C content of fresh fruits and vegetables in a local retail market (Pubmed)

The study mentioned above made use of selected fresh fruits and vegetables that were sampled in three different seasons in order to analyse the vitamin C content. As a result spinach, broccoli, oranges and potatoes showcased a dramatic difference in vitamin c levels during winter, summer/fall, and spring season.

You will also notice that the cost of in-season produce will go down as they are locally sourced and won’t need storage or traveling.

Shopping list above compiled by using @woolworths_sa prices for fresh fruits and vegetables.

Happy seasonal shopping everyone x

#inseason#produce#fruits&vegetables#nutrition#food#health#wellness#dietitian#dietitiantips#marizaandutoitdietitian#fyp#meals#mealprep

today is all about plants 🌿 If you are looking

today is all about plants 🌿

If you are looking for a quick & easy recipe that is affordable, high in plant based proteins, fiber and a good source of omega 3 fatty acids, this wholesome meal is for you!

Ingredients: (Kindly note the portions listed can be adjusted, and only used for costing purposes)
70g red & white quinoa, raw.
1/4 cucumber, fresh.
1/4 avocado, fresh.
30g salad leaves, fresh.
1 tbsp breakfast seed mixture.
1 tbsp flaked almonds.
100g organic tinned chickpeas.
3 tbsp extra virgin olive oil.
1 tsp turmeric powder.
1 tsp of butter chicken curry powder.
Squeeze of lemon juice.
Salt & pepper for taste.
Fresh dill.

Directions:
1. In a small pot, add water and bring to a boil. Add quinoa together with a sprinkle of salt and cook for 10 - 13 minutes until soft and fluffy in texture. (Remove the cooked quinoa from the pot and let it cool down.)
2. Drain tinned chickpeas and add them into a mixing bowl. Add 1 tablespoon of olive oil together with turmeric & curry powder. Mix well.
3. Chop up all fresh ingredients including cucumber, avocado, and salad leaves.
4. Combine all ingredients into a plate.
5. Complete your meal by adding the rest of the olive oil, flaked almonds & seed mixture, lemon juice and fresh dill.

Cost per meal: R74.58
All ingredients sourced from @woolworths_sa @wwtaste

I hope you enjoy this recipe!
Follow for more 💫

recipe#plantbased#dietitian#marizaandutoitdietitian#health#wellness#mealpreparation#motivation#fyp#inspiration#nutrition

meal prep done by me This is a friendly reminder

meal prep done by me

This is a friendly reminder that it’s never to late to start with meal preparation 👩🏻‍🍳

Today I feel grateful as I have had the opportunity to assist people over the past three years to reach their dietary & health goals through balanced nutrition & help overcome challenges including preparing meals through using personalised meal preparation.

The benefits of meal preparation not only includes saving cooking time, spending less money on take-away meals, but also a way to get creative with food, incorporating more wholesome nutritious food ingredients daily, increasing food variety, and also helping inspire others to eat more balanced & healthily.

If you need assistance with meal preparation, click the link in my bio or send me a DM to inquire.

Have a beautiful sunny day everyone!

#mealprep#meals#balanced#nutritious#health#healthy#nutrition#dietitian#marizaandutoitdietitian#fyp#recipes#wholesome#planning#motivation

I love preparing a good salad! Especially one that

I love preparing a good salad! Especially one that contains a whole lot of fresh greens, yummy!

It’s summer and yes making soup recipes are not something I crave after a warm sunny day (I am speaking for myself here haha). But if you can relate and enjoy eating light & fresh foods especially during the summer season, this recipe inspiration is just for you.

This salad is low GI filled with omega 3 fatty acids, amino acids and dietary fibre.

Ingredients include:
• Chicken, grilled
• Hummus
• Wild rocket
• Green seedless olives
• Cucumber
• Roasted cashews
• Fresh dill
• Mozzarella cheese
• Olive oil
• Salt and pepper

If you are interested in receiving more recipe’s like these, visit my website and subscribe to receive more nutrition tips. Visit www.marizaandutoit.co.za for more.

Happy hump day everyone x

#recipe#meal#salads#nutritionmadesimple#dietitian#nutritionist#marizaandutoitdietitian#motivation#inspiration#website

wholesome weekend • #weekend#capetown#dietitia

wholesome weekend •

#weekend#capetown#dietitian#marizaandutoitdietitian#health#balance#wellness#sea#beach#summer#nutrition

| attention to everyone who enjoys eating mushroom

| attention to everyone who enjoys eating mushrooms. 🍄

Did you know by leaving your fresh mushrooms in direct midday sunlight it will increase the vitamin D levels to your daily adequate intake per day? I know, amazing right!

What do we know about vitamin D? If I think about this particular vitamin I always seem to think about going out into the sun. In cases when you travel for work, spend your time mostly inside or just do not enjoy sitting in the sun, dietary sources of vitamin D are required to maintain healthy circulating 25-hydroxyvitamin D (25(OH)D) concentrations.

Vitamin D functions include:
• Stimulates the synthesis of the calcium transport proteins in the small intestine, enhancing the absorption of dietary calcium.
• Important for muscle function.
• And, may help protect against some cancers, respiratory disease in children, cardiovascular disease, neurodegenerative diseases, and both type 1 and type 2 diabetes.

I hope you learned something fun and practical today.

#healthtips#didyouknow#dietitian#marizaandutoitdietitian#health#wellnesstrends#fyp#nutrition#micronutrients#vitamind

summer • is almost here and that means I can sta

summer • is almost here and that means I can start creating more fresh wholesome recipes, eeepp exciting!

So this recipe is called • avocado cucumber and mint inspired gazpacho.

Gazpacho is a cold soup made with fresh raw blended vegetables. This dish is served cold and perfect for those hot summer days. It contains high amounts of omega 3 fatty acids, vitamins including B6, C, K, iron, potassium and manganese.

Swipe left to see the final product :)

Ingredients:
1 Avocado
1/2 Large cucumber
1/2 Cup peas
1/2 Cup coconut milk
3 Tbsp lime juice
2 Tsp olive oil
1 Cup water
Bunch of chopped mint
Salt and pepper

You can add a protein source to the dish for example roasted chickpeas or grilled chicken.

Full recipe coming soon!

#recipe#health#nutrition#dietitian#marizaandutoitdietitian#summer#fyp#meals#inspiration#motivation#wellnesswednesday#healthyfood

happy • woman’s d a y • #southafrica Today

happy • woman’s d a y • #southafrica

Today I am grateful to be a woman, to know strong woman, to learn from them and to have their endless support.

Thank you to all the beautiful ladies in my life!

Have a beautiful day everyone #happywomansday

It’s world b r e a s t f e e d i n g week ⋯ Y

It’s world b r e a s t f e e d i n g week ⋯

Yes girl!! For the month of August I would like to focus on woman’s health. This week (1 - 7 August) we are celebrating world breastfeeding week where we as health professionals have the opportunity to encourage woman, soon to be mothers and mothers with new born’s the benefits of breastfeeding (BF) as well as to continue BF when returning back to work.

Mommy’s, did you know that by BF your baby it can lower your risk of breast cancer, ovarian cancer as well as type 2 diabetes. Also, it can help improve your your babies brain development and immunity.

According to UNICEF and World Health Organisation (WHO) “recommend that children initiate breastfeeding within the first hour of birth and be exclusively breastfed for the first six months of life – meaning no other foods or liquids are provided, including water. From the age of 6 months, children should begin eating safe and adequate complementary foods while continuing to breastfeed for up to two years and beyond.”

To help mothers in the working environment, South Africa has adopted the Code of Good Practice in the Basic Conditions of Employment Act of 1997 to help mothers who are returning back to work and would like to continue to BF. This includes to have two breaks of 30 minutes per day for BF purposes until your baby is 6 months of age.

Happy woman’s month everyone and remember breast is truly best!

#womansmonth#woman#health#nutrition#breastfeeding#worldbreastfeedingweek#dietitian#nutrition#marizaandutoitdietitian

r e c i p e • chicken pine nut and broccoli soup

r e c i p e • chicken pine nut and broccoli soup

I have been experimenting a bit with different kinds of soup recipes this winter and this recipe is definitely a favourite.

ingredients: (serves 2 to 3)
300g Free-range chicken breast, raw
500ml Organic chicken stock, fresh
200g to 250g Broccoli florets, fresh
150ml Reduced fat cream, fresh
20g Pine nuts, roasted
2 Garlic cloves, fresh
1/2 Red onion, fresh
Thyme, fresh
Black sesame seeds
Olive oil
Salt & pepper

directions:
1. Heat up ½ tablespoon of olive oil in a medium-sized pan.
2. Roughly cut up the garlic and red onion. No need to finely chop it up as everything will be blended later on. During this time steam your broccoli florets either over a medium sized pot or in the microwave.
3. Add grilled onion and garlic into a food processor together with the steam broccoli, salt and pepper, olive oil as well as the reduced fat cream. Blend for a a few seconds until the consistency is smooth.
4. Make use of another medium-sized pan and grill the chicken breast with natural spices until golden brown. Remove and shred the chicken into fine and thin pieces.
5. Add the smooth broccoli consistency together with the chicken stock into a medium-sized pot. Heat up over a medium heat for 5 - 10 minutes.
6. Throw soup mixture into a serving bowl and add shredded chicken, roasted pine nuts, black sesame seeds, thyme and leftover cream.
7. Serve and enjoy :)

If you would like to add a wholegrain to this soup to make it more balanced, I would recommend adding cooked barley.

Let me know if you decide to try this recipe, share it to your IG story and tag me.

Have a beautiful afternoon everyone 🫶🏼

#recipe#healthymeals#balanced#nutrition#health#wellness#fyp#dietitian#marizaandutoitdietitian#nutrients#nutritionmadesimple

• “The perfect moment is this one” • a pos

• “The perfect moment is this one” • a positive affirmation quote I would like to share with you today!

This is a friendly reminder to be present, cherish every moment, be grateful, and to remember to fill your daily cup with positivity, nourishment, and self love. #nourishtoflourish

I hope everyone has a beautiful and sunny day in Cape Town :)

#mentalhealth#health#wellbeing#positiveaffirmations#motivation#dietitian#marizaandutoitdietitian#fyp#healthiswealth

d a i l y inspired meals • swipe left! Are you

d a i l y inspired meals • swipe left!

Are you someone that quickly falls into a eating routine that is exactly the same each and every day, not necessarily because you want to but because you don’t have time to plan something different?

I got you! Here are a few meal examples you can use throughout the week.

If you need help with adding more variety, colour and nutrients to your daily meals, you can send me a DM and I’ll be happy to help.

You can also visit my website (link in my bio) to book a one-on-one consultation with me online / in person.

Happy cookin and keep warm :)

#menu#meals#healthymeals#health#wellness#dietitian#marizaandutoitdietitian#fyp#recipe#nutritionmadesimple#inspiration

w h o l e s o m e moments over the weekend • #

w h o l e s o m e moments over the weekend •

#wholesome#weekend#balance#nutrition#health#wellness#dietitian#fyp#marizaandutoitdietitian#healthylifestyle

Load More Follow on Instagram

HOME

ABOUT ME

SERVICES

RESOURCES

SOCIAL MEDIA

CONTACT

MARIZAAN.DUTOIT@GMAIL.COM

+27 71 899 0452

GARDEN ROUTE

WESTERN CAPE

6500

Copyright | www.marizaandutoit.co.za | 2022, All right reserved.