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Monday 08:00 - 16:00 Tuesday 08:00 - 16:00 Wednesday 08:00 - 16:00 Thursday 08:00 - 16:00 Friday 08:00 - 13:00

Kirby Hendricks, RD

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South Africa
Cape Town
Kirby Hendricks, RD

Registered Dietitian (SA)
Face-to-face and online consultations.

19/02/2026

If you struggle to get enough fibre in your day… you’re not alone 💛

Most people fall short of the recommended intake but it doesn’t have to be complicated.

Here’s what a 30–35g fibre day can look like 👇
🥣 Oats + chia + berries
🌯 High-fibre wrap + chickpeas + loads of salad
🍚 Brown rice + mixed veg (simple + filling)
🍏 Apple + nut butter

Need more help building high-fibre, high-protein, blood-sugar-friendly meals that actually fit your life? ✨

Balance on a Budget is launching soon, a practical, dietitian-made guide to make balanced eating feel simple, affordable, and realistic.

08/02/2026

Meet the Dietitians behind Balance on a Budget 🤍
We’re Kirby and Tamzin, registered dietitians who’ve spent years working with women who are trying their best… but still feeling stuck with food....

Bloated.
Always hungry.
Low energy.
Confused in the grocery store.
Spending more on food, but not feeling better.

And one thing kept coming up again and again:
Most women aren’t eating enough fibre, not because they don’t care, but because no one showed them how to do it in real life.

So we decided to change that.

Over the past 6 months, we’ve been building Balance on a Budget, a step-by-step, dietitian-guided way to help you:
✨ choose better foods with confidence
✨ build balanced, high-fibre meals without overthinking
✨ eat well without blowing your grocery budget

This isn’t about perfection, restriction, or “starting over on Monday”.
It’s about simple structure, practical meals, and habits that actually stick, whether you shop at Woolies, Checkers, or Pick n Pay, we have you covered.

If you’ve ever felt like eating well shouldn’t be this hard…this was made with you in mind.

📅 Launching 25 February
Stick around, we’ll be sharing more soon 🤍

30/01/2026

Muffin + coffee isn’t “bad”, it’s just usually low in fibre, so you’re hungry again an hour later 😅

Try this instead for fuller-for-longer energy:
✅ protein + ✅ fibre + ✅ colour
Eg: eggs + beans + wholegrain toast + veg

Easy fibre rule when shopping: choose carbs with ≥6g fibre per 100g (check the label).

26/01/2026

Something exciting really is coming… 👀✨

For the past 6 months, Kirby and I have been working behind the scenes on something we’re both incredibly passionate about. 🤍
It’s practical, thoughtful, and created with real life (and real budgets) in mind.

We’ve poured so much care into this because we truly believe it’s going to help you feel more confident in your food choices, make healthy eating feel easier and less overwhelming, and support your health in a way that’s realistic, nourishing, and sustainable, without perfection or stress.

We honestly cannot wait to share this with you.

Can you guess what we’re up to? 💭
Drop your guesses below 👇

Hint: it’s something we wish more women had access to.

21/01/2026

Let me know in the comments what’s your current breakfast obsession 👇🏽

20/01/2026

One of the least spoken-about parts of my work as a dietitian is this:
the stories.

Not just blood results, symptoms or diagnoses but the lived experiences behind them.

Every week, I sit with women navigating insulin resistance, PCOS, endometriosis, fertility challenges and chronic health conditions they never asked for. Alongside that comes the emotional load, the financial burden, the frustration of not always being heard, and the constant need to advocate for themselves.

It has made me realise, over and over again, just how much women carry quietly, bravely, and often without recognition.

I feel incredibly grateful to be trusted with these stories. And on a personal level, I relate to so much of what I hear, which makes me even more in awe of the strength I see daily.

If you feel comfortable, I’d love this space to be one of connection. You’re welcome to share your experience in the comments, or simply read along and know you’re not alone 🤍

There are so many stories we don’t see, but they matter.

06/10/2025

30+ plants in your weekly diet doesn’t have to be overwhelming, here is two simple examples 🙌🏼😅

15/09/2025

PCOS Awareness Month 🤍

Living with PCOS can be challenging, but small nutrition shifts really add up. From steadying blood sugar to calming inflammation, the right plan can help you feel more in control of your body.

Start here:
👉 Build balanced meals (protein + fibre-rich carbs + healthy fats + lots of veg)
👉 Don’t skip meals: eat every 3–4 hours to support steadier insulin + energy
👉 Anti-inflammatory pattern: fish, olive oil, legumes, veg, fruit, herbs & spices
👉 Hydration: 8–10 glasses/day; herbal teas count

Personalised nutrition matters so remember PCOS looks different for everyone (symptoms, labs, goals). The best results come from a plan tailored to you, not one-size-fits-all.

If you want a personalised plan, I work 1:1 with women across SA.

10/09/2025

Vitamin D Deficiency is common (and often overlooked) and is tied to insulin resistance, inflammation, irregular cycles and fertility markers. If you're deficient, you can't fix it with food alone, get tested and supplement appropriately. support: fatty fish, eggs/fortified dairy, sun-exposed mushrooms and short, sensible sun expose.Book testing & a personalised plan via my website.

24/06/2025

Feeling off but told your labs are “normal”?

In my latest blog, I break down the blood tests I recommend every woman request yearly, from thyroid and iron panels to insulin markers and key nutrients to uncover what’s really going on beneath the surface.

I also created a free pdf download for you, so comment “checklist” below. 👇🏽

👉 to read my full blog click the link in my bio or go to my website.

20/03/2025

Because I work with people managing inflammatory conditions, I always recommend aiming for 4-5 cups of veggies per day to maximize these benefits. Small, consistent changes can have a big impact on your health! 🌿

What’s your favourite way to add more veggies to your meals? Drop your go-to in the comments! ⬇️

13/03/2025

🔥 Chronic inflammation is like a fire that never fully burns out but omega-3s can help put out the flames!

Omega-3 fatty acids are powerful anti-inflammatory nutrients that support insulin resistance, Hashimoto’s, Endometriosis, PCOS, gut health, and more.

But not all omega-3s are created equal! Focus on EPA & DHA (found in fatty fish & quality supplements) for the best benefits.

🛑 Signs of chronic inflammation:

Fatigue & brain fog
Joint pain & muscle aches
Digestive issues (bloating, constipation, diarrhea)
Unexplained weight gain
Headaches
Skin irritation

🌿 Food first always! Increase your omega-3 intake by:

- Eating fatty fish 3x per week (make use of canned fish like sardines, salmon, pilchards, etc.)
- Adding flaxseeds & walnuts to meals

Have you been adding fatty fish to your weekly meal plan?

Address

Suite 2, Grd Floor Century Medical Suites, 4 Park Lane, Central Park
Cape Town
7441

Opening Hours

Monday	08:00 - 16:00
Tuesday	08:00 - 16:00
Wednesday	08:00 - 16:00
Thursday	08:00 - 16:00
Friday	08:00 - 13:00

Telephone

+27836822948

Website

https://nutritionbykirby.co.za/, https://nutritionbykirby.co.za/product/balance-on-a-budget/

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