Ashleigh Hertel Dietitian

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South Africa
Port Elizabeth
Ashleigh Hertel Dietitian

Passionate about educating and helping people reach their goals through healthy sustainable lifestyle changes

10/11/2025

Protein is essential for health, but yes, you can have too much of a good thing! 🥚💪

For most people, 1 to 1.6 grams of protein per kilogram of body weight is enough to stay healthy and support fitness goals.
If your goal is to build muscle, you can aim a little higher around 1.8 to 2 grams per kilogram.

But more isn’t always better. Anything above 3 to 4 grams per kilogram won’t give extra benefits, it’ll just add unnecessary calories.

It’s all about balance, and I can help you find what works best for your body. 🌿
📩 Book your consultation today to learn how to hit your protein goals the smart way.

07/11/2025

Everything you eat sends a message to your body. Choose foods that help you thrive, not just survive. 🌿
Nourishing your body isn't about perfection, it is about balance, variety and giving your body what it needs to feel the best, inside and out.

Book your consultation to learn how to make food work for your health goals.

05/11/2025

Not sure when it’s time to see a dietitian?

Here are a few signs:
🥗 You're struggling to manage your weight (despite your best efforts)
💤 You feel tired even when you eat “well”
🩺 You’re managing (or trying to prevent) a chronic condition
🍞 You’re confused by all the nutrition advice online

Seeing a dietitian isn’t just for people with health issues, it’s for anyone who wants to feel better, have more energy, and build sustainable habits.

Book your consult today and let’s take the first step together.

02/11/2025

It’s official, my website is live! 🎉
This marks two years since I started this incredible journey as a Registered Dietitian, helping people eat well and feel their best.
My new website is where you’ll find everything from healthy living tips to easy booking for consultations.

Visit www.ahdietitian.co.za to explore, learn, and start your journey to better health today.

30/10/2025

High cholesterol, high blood pressure, type 2 diabetes... These are all conditions that can be prevented or better managed through the food choices you make every day.

Adding more fibre, choosing lean proteins, cutting down on processed foods, and keeping portions balanced are small steps that protect your health in the long run. 🌿

Your fork is one of the most powerful tools for prevention.

📩 Want to take control of your health? Let’s build a plan together.

29/10/2025

Did you know what you eat can directly impact your cholesterol levels? 🥗
Here are some of my dietitian-approved tips to help lower cholesterol naturally.

Small, consistent changes make a big difference for your heart health 💚

💬 Save this reel and share it with someone who needs it!

27/10/2025

A balanced plate is the foundation of good health!

🥦 Half your plate filled with colourful veggies and fruit
🍗 A quarter with lean protein
🍚 A quarter with wholegrains or starchy veg
🥑 Add a small amount of healthy fats

Simple, realistic, and sustainable, that’s the power of balance.

📩 Need help building balanced meals for your lifestyle? Book a consult today.

25/10/2025

Snacking doesn’t have to derail your health goals!
It’s all about choosing smarter options that fuel your body instead of leaving you feeling sluggish.

✅ Fresh fruit and nut butter
✅ Yoghurt with berries
✅ Veggie sticks and hummus
✅ Wholegrain crackers with cottage cheese
✅ Biltong (for the meat lovers)

Small swaps like these make a big difference 💚

📩 Want help creating a snack plan that works for your lifestyle? Book your consult today.

23/10/2025

When you shift your mindset from restriction to balance, eating becomes joyful and sustainable. Every meal is an opportunity to support your body, mind, and energy.

💬 What’s one way you can nourish yourself better today?

20/10/2025

Why chia seeds? 🌱 These tiny seeds pack a serious nutritional punch!

✨ High in fibre (supports digestion and keeps you fuller for longer)
✨ Rich in omega-3s (great for heart and brain health)
✨ Loaded with antioxidants (protect your cells from damage)
✨ Good plant-based protein source
✨ Hydrating (they absorb liquid, helping with fluid balance)

Easy to add to smoothies, oats, yoghurt, or even baked goods!

👉 Save this for your next grocery shop.

17/10/2025

Spring is here and the days are warming up 🌞 The perfect time to start adding more refreshing foods to your meals that will keep you fuelled and hydrated as we head into summer.

Here are my top 5 spring picks to energise your body:

🍉 Watermelon – hydrating, light, and the ultimate warm-weather snack.
🥒 Cucumber – crisp and cooling, with natural electrolytes.
🍍 Pineapple – packed with vitamin C and digestive-friendly bromelain.
🍊 Oranges – juicy and immune-boosting, perfect for seasonal changes.
🥭 Mango – sweet, antioxidant-rich, and a real taste of summer approaching.

Small seasonal swaps like these make it easy (and delicious) to support your health 🌿💚

👉 Which one is your favourite?

15/10/2025

Did you know your daily food choices can affect your blood pressure?
Some foods, when eaten in excess, can raise your BP and increase your risk of heart disease and stroke. Here are the main culprits to keep an eye on:

⚠️ Processed meats (polony, viennas, bacon) – high in sodium
⚠️ Salty snacks (crisps, salted nuts, pretzels)
⚠️ Packaged/fast foods (burgers, pizza, fried foods)
⚠️ Sugary drinks (soft drinks, energy drinks)
⚠️ Alcohol (especially in large amounts)

You don’t have to cut these out completely, but being mindful and making small swaps can help you protect your heart and health 💚

📩 Want to lower your risk? Book an appointment and let’s create a plan that works for you.

Address

125 Villiers Road, Walmer
Port Elizabeth

Telephone

+27838915721

Website

http://www.ahdietitian.co.za/

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