Keri Dietitian

29/10/2025

Hiiii, honest moment here 🤭🤭

Instagram can really warp your view of what’s realistic, both as a client and as a dietitian 👀

It’s so easy to start comparing, doubting, or thinking you’re not doing enough.

But just to be real, if you’re ever looking for a quick fix or a 2-week miracle plan… I’m not for you.

Because I’m not here to help you shrink yourself.
I’m here to help you fuel yourself and build something that actually lasts 💛👋

28/10/2025

Behind the scenes of my October !! ⚡️📸🫶🏼🧡

This month was full of good things 👉 a beautiful wedding, sunshine walks, yummy food, movement, and far too many coffees to count! ⭐️

I’m not going to lie I’m tired. 👩🏻‍💻
But proud of the girl who keeps showing up anyway 💛

27/10/2025

Ever noticed “1:0.8” on your carb gel and had absolutely no idea what that means? 👀

That ratio = glucose : fructose
Which means your gel is using two different absorption pathways in your gut 👉 so you can take in more carbs (up to ~90g/hr) without your stomach tapping out 🫶

In simple terms:
1:0.8 = faster absorption, steadier energy, happier gut and stronger performance 🚀

Save this for your next gel shop 👀

20/10/2025

We love to say we’re “doing the 80/20 rule”… but sometimes we’re really just justifying choices that don’t align with our goals 😅

Balance doesn’t mean doing whatever you want, it means staying mindful, consistent, and intentional most of the time 💛

Discipline and freedom can co-exist, that’s where real results happen!

xoxo, your dietitian bestie 💌

17/10/2025

Everyone thinks I’m just looking at calories when I read a food diary… 👀
But honestly? That’s the least interesting part.

Here’s what I actually pay attention to ⬇️
1️⃣ Meal timing: are you eating consistently through the day?
2️⃣ Balanced meals: carbs, protein, fats all showing up?
3️⃣ Training fuel: are you fuelling for performance or just eating around it?
4️⃣ Veggies & variety: nutrients matter more than perfection 🥦
5️⃣ The 80/20 approach: balance, not restriction 💛

Because a “perfect” calorie number means nothing if your energy, hormones, or training are off.

💬 If you’re tracking, eating “well,” and still not seeing results, it’s time to get an expert eye on your nutrition.

📩 DM me FOOD DIARY and I’ll help you identify what’s actually holding you back.

15/10/2025

Carb loading? 🍝 it’s not just smashing a bowl of pasta the night before your race 😅

It’s a strategy.
And when done properly, it can seriously change your race-day performance.

👉 For events lasting longer than 90 minutes, aim for 8–12 g carbs per kg body weight in the 36–48 hours before.
That’s a lot of carbs, but that’s kind of the point. You’re filling your muscle glycogen stores so you have energy that actually lasts.

To make it easier, I’ve shared example meal days for 600g, 700g & 800g carbs so you can see what it actually looks like in real food terms 🍚🥯🍌

💬 Save this post for your next race prep, your future self (and your legs) will thank you.

06/02/2025

05/02/2025

🏃‍♀️💻 Upcoming Webinar - Don’t let poor fuelling slow you down on race day!

📅 Date: Tuesday, 13th February
⏰ Time: 6:00 PM
📍Google Meet

Join me for this webinar that breaks down everything you need to know about race-day nutrition—without the complicated science.

✅ Carb-loading made simple (no, it’s not just eating a mountain of pasta)
✅ What & when to eat before, during, and after your race
✅ How to avoid hitting the wall and keep your energy up

Whether you’re running your first race or looking to improve your time, this webinar will help you fuel smarter and finish stronger.

📍 Sign up now—link in bio!

28/11/2024

Does dining out feel like a fast pass to ditching your goals? 😏

With the festive season just around the corner, the invitations to social events, dinners, and celebrations are rolling in. But here’s the good news: eating out doesn’t mean your health goals need to take a back seat. 🌮🌯🍣🥞

In fact, it’s the perfect opportunity to practice balance and make informed choices that align with your goals 🥳

With a few simple strategies, you can enjoy your favourite meals while staying on track.👋

💡 Pro Tip: Look for meals that include lean protein, veggies, and whole-grain options, or don’t be afraid to customize your order.

What’s your go-to meal when dining out? Share it in the comments—I’d love to hear!⬇️

16/10/2024

Struggling with your fitness or health goals? Protein might be the missing piece! 🚨

Here’s the no-nonsense guide to the 3 T’s of protein:

🍽️Total: You need 1.2-2.2g of protein per kg of body weight, depending on activity.

🍳Type: Choose high-quality proteins like chicken, fish, eggs, and tofu.
Pro tip: Focus on leucine-rich sources to kick-start muscle repair after exercise!

⏰ Timing: Spread protein intake throughout the day for optimal muscle recovery. Aim for 20-30g of protein per meal.

👀Food first—whole foods like lean meats, legumes, and dairy should be your priority!

Which T do you struggle with most? Drop a comment! 💬

16/09/2024

This is the start to your nutrition journey! 👀

This is for those who are tired of diet trends and are ready to make meaningful, lasting changes to their health and performance. Whether you're an athlete, a busy professional, or someone who just wants to feel their best, this is the place where no-nonsense, science-backed nutrition meets real results.

Here’s the thing: I’m not here to offer quick fixes or a “one-size-fits-all” solution. I want to teach you how to take control of your nutrition and understand what works for you. Together, we’ll build a plan that fits your goals and lifestyle—without the confusion or constant guesswork.

If you’ve been waiting for the right moment to reach out, this is it! 💓

Comment a ‘👏’ for details on pricing and services, and I’ll send you a message with more info. Or if you’re ready to jump in, call 021 879 4251 or keridietitian@gmail.com to book📲