What are the opening hours?

Monday 08:30 - 17:00 Tuesday 08:30 - 17:00 Wednesday 08:30 - 17:00 Thursday 08:30 - 17:00 Friday 08:30 - 17:00

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

24/11/2025

Did you know that some nutrients can help lower your risk of certain cancers? 🌱

Most people only eat half of their fibre needs each day. Aim for 25-30g per day by:

🥦 Adding extra vegetables at each meal.
🍓 Snacking on fruit.
🥣 Choosing whole-grain food options.
🌾 Including beans and lentils more often.

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

22/11/2025

Healthy eating doesn’t mean overhauling your entire diet overnight. It’s about making smart, intentional choices that nourish your body. 🌿
Let’s find the balance that works for you.

20/11/2025

Struggling to hit your protein goals? You’re not alone.
Here are my favourite tips:
🥚 Include a protein source in every meal
🍗 Choose lean meats and fish
🌱 Don’t forget plant-based options like lentils and tofu
🥛 Add Greek yoghurt or cottage cheese for an easy boost

It’s not about eating more, it’s about eating smarter.

18/11/2025

Protein is essential for muscle growth, satiety, and recovery, but how much do you really need?
It depends on your age, goals, and activity level.

Here's a quick guide: For general health and fitness aim for 1.0- 1.6 g of protein per kg of body weight.
For muscle growth or strength training aim for 1.8 - 2.0g/kg/day.

More is not always better, going above 3-4 g/kg of protein won't add extra benefit but may just add unnecessary calories.

Focus on lean sources like eggs, fish, chicken, beans, and Greek yogurt for the best results.

14/11/2025

World Diabetes Day 💙

1 in 2 adults living with diabetes don’t know they have it, that’s why early detection matters.
The symptoms can be subtle... That's why it's important to know the small signs and warning bells.

Knowing your blood sugar readings can help you act early and prevent serious complications.
Fasting glucose above 5.6 mmol/L or HbA1c above 5.7% may already indicate pre-diabetes, and that’s your window to make a change.

Nutrition and lifestyle adjustments can have a huge impact on blood sugar balance and overall wellbeing. 🌿

💙 This World Diabetes Day, take one simple step:
✔️ Book a glucose or HbA1c test
✔️ Learn your blood sugar values
✔️ Build a plan that works for you

If you’re unsure where to start, I can help you create a plan that fits your lifestyle and supports long-term health.

12/11/2025

If you’re looking to stabilise your blood sugar, here are five foods that can make a big difference:
🍓 Berries (low in sugar, high in antioxidants)
🥦 Broccoli (supports insulin sensitivity)
🌾 Legumes (lentils and beans)
🍚 Oats (high in fibre, slows glucose release and improves insulin sensitivity, helping to control blood sugar levels)
🥜 Nuts (help control appetite and glucose levels)

Balanced meals lead to balanced energy.

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!

Address

125 Villiers Road, Walmer
Port Elizabeth

Opening Hours

Monday	08:30 - 17:00
Tuesday	08:30 - 17:00
Wednesday	08:30 - 17:00
Thursday	08:30 - 17:00
Friday	08:30 - 17:00

Telephone

+27838915721

Website

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

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