Petri Fourie - Registered Dieticians

Petri Fourie - Registered Dieticians Registered Dieticians in Bethlehem & Pretoria with more than 12 years experience in private practice

Petri is a passionate Registered Dietician and dedicated mom of two, Skylr and Mileah. Her approach to nutrition is deeply influenced by personal experiences as both a dietician and a mother. She believes that “perfect” isn’t sustainable—only “good” can truly support and nourish you. Her mission is to help clients, especially women, heal from unrealistic expectations and make peace with their bodi

es. With a focus on family and wellness, she is dedicated to empowering parents to raise healthy, happy children while embracing balance in their own lives.

🍓 Fun Food Facts about Strawberries! 🍓💡The 'did you know' on our favorite berry! Here are some lesser-known facts that m...
08/08/2025

🍓 Fun Food Facts about Strawberries! 🍓

💡The 'did you know' on our favorite berry! Here are some lesser-known facts that make sweet red juicy strawberries a true superfood: ⤵

💊 Strawberries are rich in vitamin C - just one cup (+/- 8 medium strawberries 👉🏻 🍓🍓🍓🍓🍓🍓🍓🍓) provides over 150% of your daily needs, boosting your immune system and skin health!

🛡 Strawberries are packed with antioxidants, which protect cells from damage;

🔴 The primary antioxidant in strawberries is anthocyanin, which gives the fruit its color;

🔄 The amount of anthocyanin in strawberries increases as the fruit ripens. So, the redder the berry, the more antioxidants it contains! ➕➕➕

💦 Strawberries give you a lot of nutritional value for very few calories. Fresh strawberries are very high in water (91%), so their total carbohydrate content (7.7%) is very low — containing fewer than 8 grams of carbohydrates per 100g;

🐢 Strawberries have a glycemic index (GI) score of 40, classifying them as a low-GI food - indicating that they release their carbohydrate content slowly into the bloodstream.

⏩ Incorporate strawberries into your diet for a sweet & very versatile nutritious boost! 🏆

🌯 Build-a-Burrito-Bowl 🌯Craving a flavorful and satisfying homemade meal? Try this easy Burrito Bowl recipe that’s perfe...
07/08/2025

🌯 Build-a-Burrito-Bowl 🌯

Craving a flavorful and satisfying homemade meal? Try this easy Burrito Bowl recipe that’s perfect for lunch or dinner! We've made the Mexican-style mince, now let's build the bowl! Truly a feast for all your senses, the Burrito-Bowl never disappoints.

💡 Pro-Tips: 👇🏻

💡 Follow our step-by-step illustrated guide to creating your very own Mexican-style Burrito Mince Filling (we shared this recipe last week). ⬇
Find it here ➡ 🔗 https://www.instagram.com/p/DM2YihdRL_Y/?igsh=MTl0MWEwNml5NGtsZA==

💡 Customize with your favorite toppings like jalapeños, peppers or rainbow slaw for added crunch and flavor. Swap yoghurt for soured cream if preferred. 🌶🥑🥗

💡 'The Sides' really give this meal its authentic Mexican vibe — don’t skip adding them! The Mexican salsa (Pico de Gallo) can be prepared using 1/2 finely chopped red onion, 1 finely chopped tomato 🍅, chopped coriander, and a dash of freshly squeezed lemon juice.🍋

💡 The beef filling can be stored in the fridge for four days. It can also be frozen – thaw frozen mince fully before reheating.❄

💡 Opt for fully cooked rice & grain options when running short on prep time - available from and 🍚

↗️ Follow us for more meal inspiration! 🏆

🥝 Fun Food Facts about Kiwis 🥝1⃣ Kiwis generally contain more Vitamin C than oranges 🍊🍊. While a medium orange (131g) co...
03/08/2025

🥝 Fun Food Facts about Kiwis 🥝

1⃣ Kiwis generally contain more Vitamin C than oranges 🍊🍊. While a medium orange (131g) contains around 70mg of Vitamin C, a 100g serving of kiwi fruit can contain upwards of 83mg, with some varieties like Zespri SunGold reaching 161.3mg per 100g.

2️⃣ SunGold is a variety of golden kiwi fruit developed by Zespri, known for its smooth, hairless, golden-brown skin and sweet, tropical flavor, often described as a mix between a mango and a strawberry. 🥭🍓

3️⃣ The skin of the SunGold kiwi is edible (yes they can be eaten like an apple or a plum!) and provides additional vitamin E and polyphenols, which can support the immune system and protect against environmental pollutants. 👊🏻👊🏻

4️⃣ Kiwis contain an enzyme called actinidin, which helps break down proteins and can aid digestion.

5️⃣ The brown exterior of the kiwi hides a vibrant, green or gold, nutrient-rich interior that’s loaded with antioxidants, fiber, and vitamins!

6️⃣ Not just delicious, kiwis can also boost your sleep thanks to their serotonin content! 😴

⏭ Next time you snack on a kiwi, remember that you are truly eating much more than 'just a fruit'! 🏆

🌯 Beef Mince Burrito Filling 🌯🌶🌶 Looking to elevate your mince game? Try this flavorful beef mince filling packed with t...
02/08/2025

🌯 Beef Mince Burrito Filling 🌯

🌶🌶 Looking to elevate your mince game? Try this flavorful beef mince filling packed with the most aromatic and nutritious ingredients.

🔎 Since lean mince is a staple protein in our household, and as a mom and dietician, I’m always experimenting with recipes that add variety and taste to our meals—delicious yet healthy. This beef burrito mince filling checks all the boxes and is super versatile to use in meals 👇🏻

The perfect blend of spices not only makes your beef burrito mince irresistibly tasty but also boosts your nutritional intake. 🥇

Ingredients:

•⁠ ⁠2 tsp olive oil or olive oil spray
•⁠ ⁠1 large red onion (finely chopped)
•⁠ ⁠2 tsp crushed garlic
•⁠ ⁠500g lean beef mince
•⁠ ⁠2 tsp ground cumin
•⁠ ⁠1 tbsp smoked paprika
•⁠ ⁠1 tsp ground coriander
•⁠ ⁠1 large slicing tomato (chopped)
•⁠ ⁠5g fresh coriander (leaves & stalks finely chopped)
•⁠ ⁠75ml water

⏭ Follow our step-by-step illustrated guide to creating your very own Mexican Style Burrito Mince Filling.

💡 Pro-Tip: The beef filling can be stored in the fridge for four days. It can also be frozen – thaw frozen mince fully before reheating.

↗ Follow us for more meal inspiration of how to incorporate your Beef Mince Burrito Filling in meals 🔥



🌐https://www.petrifourie.co.za/

🍊 Fun Food Facts about Oranges 🍊💡 Did you know that oranges are not only super delicious but also packed with incredible...
28/07/2025

🍊 Fun Food Facts about Oranges 🍊

💡 Did you know that oranges are not only super delicious but also packed with incredible health benefits. Here are some fun food facts on this citrus superstar: ⤵

💊 Oranges are a powerhouse of vitamin C, supporting your immune system and skin health! Just one orange can fulfill over 90% of your daily vitamin C needs!

❤ They contain flavonoids that may help reduce inflammation and improve heart health;

🔋 ⁠Despite their sweet taste, whole oranges are low in energy (kilojoules or calories);

💦 An orange is approximately 86% to 88% water by weight. This means that a significant portion of an orange's composition is made up of water, contributing to its hydrating properties;

🍹 One of the main differences between pure orange juice and whole oranges is that juice is much lower in fiber - so if you can help it, don’t drink your orange, eat it!

⏭ Next time you peel an orange, remember you're indulging in a fruit that offers so much more than just great taste!

Homemade School Buns (With Cottage Cheese & Oats) 🥖🥖Craving something hearty, home baked and delicious? Try this super e...
26/07/2025

Homemade School Buns (With Cottage Cheese & Oats) 🥖🥖

Craving something hearty, home baked and delicious? Try this super easy protein packed, fibre rich, School Bun recipe that's perfect for breakfast, snacks, little hands, lunchboxes and everything in between.

💡Pro-Tip 1: Use your homemade cottage cheese in this recipe to make it more cost-effective (we shared our cottage cheese recipe earlier this week) -
Find it here ➡ 🔗 https://instagram.com/p/DMdhjD8x851/?utm_source=qr

💡Pro-Tip 2: If your little ones (or husband) doesn't like seeds - you are welcome to omit them when baking these cuties.

Ingredients:

•⁠ ⁠250g (2 ½ cups) oats
•⁠ ⁠⁠250g (1 cup) cottage cheese - we used our homemade cottage cheese here!
•⁠ ⁠½ cup (125ml) water
•⁠ ⁠⁠1 ½ tsp baking powder
•⁠ ⁠⁠1 tsp salt

Who’s ready to bake some nostalgic goodness? Tag a friend who loves cottage cheese, oats & a good homemade bun! ❤️



🌐 https://www.petrifourie.co.za/

🍊Fun Food Facts About Naartjies (Tangerines)🍊💡Did you know that tangerines (naartjies - if you are a South African) are ...
24/07/2025

🍊Fun Food Facts About Naartjies (Tangerines)🍊

💡Did you know that tangerines (naartjies - if you are a South African) are not only delicious but also packed with health benefits?

🍊Including these sweet little citrus gems in your diet can boost your immune system, thanks to their high vitamin C content!

👊🏻 Naartjies are a great source of fiber, helping with digestion and keeping you feeling full longer. Plus, they contain antioxidants that fight free radicals, promoting healthy skin and overall wellness.

☑ Next time you're craving a snack with your cup of tea, reach for a naartjie — it's a tasty way to fuel your body and boost your mood! 💛

24/07/2025

You grow through what you go through: learnings from working in the ED space

The best teacher is experience. After 5 years of gaining experience working with patients struggling with disordered eating and eating disorders, these are some of my most important realizations:

1. Childhood matters. How food is treated during childhood matters.

ALSO

2. It’s not all mom’s fault. It’s a lazy way of understanding complicated dynamics.

3. Family based therapy (FBT) works. I’ve seen it with my very own eyes. It strengthens the support system, develops understanding, provides a platform for education and limits splitting in the family.

4. Treatment is most effective when a multi-disciplinary (MDT) approach is used.

5. Consistency and reliability matters. You say you are going to follow up in a week’s time? Better set that alarm, because it’s all about trust.

6. Healing is never linear and how you handle setbacks and regressions is everything.

7. The link between neurodiversity and ED’s cannot be overemphasized.

8. Listen. Be present. Observe. Reflect. Your listening to talking ratio should be 90:10.

9. Your patient can see and hear nonsense and fakeness from a mile away. The only way to communicate is honestly, with kindness.

10. This work can bring up a lot for yourself as a dietitian/healthcare professional/therapist. Look for a mentor, a sound board that you can turn to when you had a rough appointment. Be in therapy yourself – cannot recommend this highly enough.

Bonus one: you are not appointed to fix, but to point your patient to resources within themselves that is there, but they have forgotten about. You have been assigned to hold a candle of hope in their struggle, when they don’t believe in a better tomorrow.

Would love to hear from you – what did you learn through working in this space?

Homemade Cottage Cheese 🧀🥛Cottage Cheese needs no introduction - it’s the ⭐ of the show in every recipe. From breakfast ...
23/07/2025

Homemade Cottage Cheese 🧀🥛

Cottage Cheese needs no introduction - it’s the ⭐ of the show in every recipe.

From breakfast to dessert, cottage cheese can do it all! Fresh & creamy; protein packed; loaded with calcium; what’s not to love?

❤ If your cottage cheese obsession is breaking the bank 💸 - we've got you covered!

☑ You wouldn't believe us if we told you that you only need 2⃣ ingredients to create the most creamy homemade cottage cheese ever!

1L buttermilk & a pinch of salt = produces more or less 250g of homemade creamy cottage cheese.

💡A few pro-tips when making cottage cheese:

•⁠ ⁠🐄 Buy buttermilk in bulk - some shops sell 2L bottles (this is much more cost-effective);
•⁠ ↘️⁠⁠ Stick to a low-heat setting on your stove when prepping your buttermilk;
•⁠ ❌⁠⁠ Do not stir your buttermilk once curds start to form;
•⁠ ⁠⁠🔎 When draining, ensure that your kitchen towel only lets whey through - otherwise your cottage cheese will end up less smooth and less creamy; and
•⁠ ⁠⁠🧂🍀 Add fresh herbs & spices when using as a dip or spread.

Coming soon ➡ delicious cottage cheese recipes.

↗ Follow us for more meal inspiration!

Fun Food Facts about Blueberries! 🫐🫐Did you know?1️⃣ Blueberries are considered one of the most antioxidant-rich foods, ...
18/07/2025

Fun Food Facts about Blueberries! 🫐🫐

Did you know?

1️⃣ Blueberries are considered one of the most antioxidant-rich foods, helping to fight off free radicals! 🛡️
2️⃣ They’re great for your brain! Studies suggest blueberries may improve memory and cognitive function. 🧠💡
3️⃣ These tiny berries can help boost your immune system and even support heart health! ❤️
4️⃣ Blueberries are versatile — add them to your smoothies, yoghurt bowls, salads, or enjoy on their own 🥣

Next time you snack on blueberries, remember they’re not just tasty — they’re a superfood too! 💪🏻

4 Quick & Easy Meals with Mince 🍽A few weeks ago we shared a post of how to amp up your mince by adding a tomato base wi...
17/07/2025

4 Quick & Easy Meals with Mince 🍽

A few weeks ago we shared a post of how to amp up your mince by adding a tomato base with lentils (Refer to our Mince Makeover Post) ➡️
🔗 https://www.instagram.com/p/DLA5YEPRykG/?igsh=NzlzdmdzajJjbmFh

↗ This week we are sharing some pro-tips on how to incorporate our mince makeover recipe into 4 nutritious & absolutely delicious meals. 👇🏻

•⁠ ⁠1⃣ Our number one goal here is to simplify the meal prepping process.
•⁠ ⁠🗓 We are able to achieve this goal by planning & prepping meals around our protein source.
•⁠ ⁠⌚ To save time and resources, prepare our 'Mince Makeover Recipe' in bulk or prep your own favorite mince recipe.
•⁠ ❄️ ⁠ Portion the prepared protein source into the needed quantities and freeze.
•⁠ ⁠🥑🍅 Shop for all fresh ingredients required to complete your meals (refer to the featured ingredient layouts).
•⁠ ⁠🍽 Add your pre-portioned protein to the fresh ingredients.
•⁠ ⁠↗️ Follow us for more meal inspiration!

On a side-🎵:
1. The cottage cheese in these recipes where homemade (keep an eye out for the recipe to follow soon!)
2. We have also used our homemade seed recipe some of these meals - an alternative would be using the 'Nut & Seed Sprinkles’ available from




🌐 www.petrifourie.co.za

Fun Food Facts about Avocados 🥑🥑We are kicking off our 'Fun Food Facts Series' with an absolute gem of a fruit! Did you ...
16/07/2025

Fun Food Facts about Avocados 🥑🥑

We are kicking off our 'Fun Food Facts Series' with an absolute gem of a fruit!

Did you know?

1️⃣ Avocados are, botanically speaking, a fruit, but are often treated as a vegetable in the kitchen! However, to further complicate the classification - your dietician will refer to a 1/4 of an avocado as a fat portion!

2️⃣ They’re packed with healthy monounsaturated fats that are good for your heart ❤️.

3️⃣ One avocado provides approximately 20 various vitamins and minerals, with its potassium level being significantly higher than that of bananas.

4️⃣ Avocados ripen best at room temperature and can be sped up by placing them in a paper bag.

Add some avo-love to your day! 🥑💚

What's your favorite way to enjoy avocados?

Let us know in the comment section - and keep an eye out for some seriously good meal tips which obviously include avocados! Yes dieticians love them too!

Address

57 Thomson Street
Bethlehem
9701

Opening Hours

Monday 09:00 - 17:00
Tuesday 09:00 - 17:00
Wednesday 09:00 - 17:00
Thursday 09:00 - 17:00

Telephone

+27795211404

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