Try our New Mushroom Sauce at your next visit to Tiago’s

We’re halfway through the year already! How are your New Year’s resolutions looking? Have you stuck to them? Maybe we can call this a midyear fresh start for some of us…

Whether or not one of your resolutions was to get in better shape, we should all be aiming to eat better. It is alarming how little we as individuals know about what is in the food we purchase from the grocery store, never mind fast food joints (unless you are already a health nut and then this will all be old news to you).

At Tiago’s we go out of our way to source only the freshest locally produced ingredients for our menu. We also only serve hormone free, grain fed, free range chickens in all of our outlets. We also like to use our platform to keep our Tiago’s Fans as informed as possible with easily digestible nutrition facts and information so that YOU can make the best choices for you and your families.

So, what is nutrition?

Nutrition is how the food we eat effects the health of our body. Our bodies need food to survive, this is something that won’t be new to any of you. Where it gets complicated is knowing exactly what we need to eat and how much of it to best nourish our bodies. So let’s break it down…

Macro and Micronutrients

Food is comprised of two different types of nutrients, Macronutrients and Micronutrients.

Macronutrients are the protein, carbohydrates and fats that provide your body with the calories needed for your body to function and give you your energy throughout the day and each has a specific role to play in maintaining your health.

Micronutrients are the vitamins and minerals found in the food we eat that have critical functions in ensuring that our bodies are functioning properly. Examples of micronutrients are iron, folate, B vitamins, calcium, vitamin C etc.

Nutrients are like building blocks. From babies in utero all the way until old age, our bodies are always growing and replacing cells. We need protein for growth, repairing damaged skin and blood, both of which are replaced by our body regularly. Calcium is what makes our bones strong. Iron is the building block that builds our red blood cells. Carbohydrates are our fuel source to get us through the day and Fruits and Vegetables are our immune protectors whose vitamins provide us with all our bodies protection against illness.

It is so important that we make sure we get enough of all of the macro and micronutrients to keep well and function at our bodies best.

But how do I know I am getting adequate nutrition from my diet?

It’s best to take nutrition by the hand. Look down at your hand, the hand that is in perfect proportion to YOUR body. The averagely active person should be eating one fistful for women, two for men, of carbohydrate vegetables, one palm for women and two for men of protein, one thumb for women and two for men of healthy fats and, if you must use butter or oil, one fingertip for women and two for men at every meal.

Our ¼ Chicken, Rice and Salad is a great example of a perfectly balanced meal for a woman. Your fistful of healthy carbs and greens are found in your salad and rice, your palm of protein comes from your chicken and your thumb of healthy fats come from your chicken skin. Double that up and you have the perfect balanced meal for a man.

If you are worried about whether you are getting enough micronutrients in a day despite using the hand technique to plot your meals, it is never a bad idea to get a good NATURAL daily vitamin from your local pharmacy or health shop.

Tiago’s on the Move

Our Food Truck will be bringing some hot meals your way at the Suid Natal Primary School Sports day on the 1st of June.

We’ll be at the Oppie Kus Musiekfees which will be kicking off its first year here in Uvongo on the 28th and 29th of June. Buy your tickets on and bring the whole family along for a fun filled day of music. The festival will be equipped with a kiddie’s area, cash bar and some of the best Afrikaans musicians South Africa has to offer.

The South Coast Fever Mountain Bike Series has been named a Flag Ship event by South Coast Tourism and kicks off with the Sardine Race in Port Edward on the 7th of July. This is followed by the Scottburgh Beach leg on the 20th and 21st. The Ingeli Forest Race has been combined with the Ingeli Farm Show on the 27th and 28th. The final leg will take place at Lake Eland on the 22nd of September. Our Food Truck will be at the Sardine, Scottburgh and Ingeli legs! See you there!

South City is holding its annual Banana Bash Duathlon on the 27th of July and we have come on as one of their main sponsors! You can bet we will be serving up some vitamin T to all the athletes.

To book our Tiago’s Food Truck, drop us a mail at! Book now to avoid disappointment.


Banners Rest Bowling Club – 1st May

Hibberdene Lions – 13th May

Pro Deo Trio – 18th May

Southbroom Bowling Club – 19th May

Southbroom Tennis Club Golf Day – 24th May

Shelly Beach Lions Golf Day – 24th May

Port Edward Primary Family Fun Day – 25th May

South City School Funathon – 31st May

SKZN Sharks Academy – Ongoing Partnership