Nutrition
Food & Ingredients

Know Your Food.
Choose Better.

Evidence-based guides to South African food and ingredients — from protein sources and carbohydrates to reading labels and understanding superfoods, all reviewed by registered dietitians.

Content reviewed by HPCSA-registered dietitians and nutritionists.

5 Topics

From protein to label reading — comprehensive food literacy

R1 200

Average SA household food spend per month

73%

of SA food products carry misleading health claims

HPCSA

Verified dietitians reviewing all our food content

Protein Carbohydrates & Fibre Healthy Fats Functional Foods & Superfoods Food Labels & Ingredients Education

Explore Food & Ingredient Topics

Protein

Meat, fish, eggs, legumes and plant proteins — how much you need and the best South African sources.

Carbohydrates & Fibre

Pap, bread, rice, oats and wholegrains — understanding quality carbs and fibre for gut health and energy.

Healthy Fats

Avocado, olive oil, nuts and omega-3s — the fats that protect your heart and brain, and which to limit.

Functional Foods & Superfoods

Moringa, rooibos, baobab and fermented foods — evidence behind SA's functional ingredients and global superfoods.

Food Labels & Ingredients Education

How to read SA nutrition labels, understand ingredient lists, compare brands and spot hidden sugars and additives.

Latest Food & Ingredients Articles

View all

SA Dietitian vs Meal Plan App: What’s Worth It?

8 min read

Vitamin C in SA Foods: Do You Need a Supplement?

8 min read

Balanced Plate for Diabetes: SA’s Practical Guide

8 min read

Find a Nutrition Professional

Making sense of food labels, navigating supermarket shelves and building a balanced diet is easier with expert guidance. Connect with HPCSA-registered dietitians and nutritionists across South Africa.

Registered Dietitian

Personalised guidance on food choices and dietary patterns for your health goals

Find one

Clinical Nutritionist

Evidence-based food and ingredient advice for specific health conditions

Find one

Sports Nutritionist

Performance-focused food selection and nutrient timing strategies

Find one

General Practitioner

Medical nutrition screening, blood work and referrals for dietary concerns

Find one

Latest from the Food & Ingredients community

View all in Food & Ingredients Start a discussion

Food & Ingredients in South Africa

Understanding what’s in your food is the foundation of good nutrition. From choosing quality proteins and wholefood carbohydrates to navigating misleading health claims on packaging, food literacy empowers South Africans to make better choices at every meal. HealthLab’s Food & Ingredients hub provides dietitian-reviewed, locally relevant guides covering the full spectrum — from everyday staples like pap, bread and eggs to functional foods, indigenous South African ingredients and a practical education in reading the labels on the products you buy every week.