What Constitutes a Nutritious Diet?

Eating a nutritious diet is a cornerstone of a healthy lifestyle, but what does that really mean? Here’s the truth: a nutritious diet doesn’t look the same for everyone. However, there are nutrients that everyone should include in any diet. 

With clinical nutrition services from diabetes and nutrition specialist Brandon Caraballosa, MS, RD, CDN, CPT, at neXendo Wellness in Long Island City, New York, and Murray Hill, New York City, you can be certain you’re getting the right nutrients to help you feel your best every day. 

Foods to center in your diet

Your diet should include a balance of macronutrients like protein, fat, and carbohydrates as well as micronutrients like vitamins and minerals. Together, macronutrients and micronutrients promote energy, better brain health, better immunity, and an elevated mood. 

At our offices, Brandon works with you to build a clinical nutrition plan that includes in-depth metabolic testing and body composition analyses. You can eat nutritiously by including these foods in your meals:

• Fruits
• Vegetables
• Whole grains
• Lean proteins (i.e. white fish, egg whites, greek yogurt)
• Nuts
• Legumes

All of these food types should take a leading role in your diet, but that doesn’t mean to exclude others altogether. Instead, you should limit them.

Options to limit in your diet

Calorie-rich foods with little nutritional value should take the backseat in your meals and snacks. If you’re trying to improve your nutrition by changing your diet, avoid or limit foods like:

• Cakes and cookies
• Soda
• Candy
• Pizza
• Fruit juices with added sugar
• Deep-fried foods
• Processed meat

If your favorite foods are on this list, don’t fret: There are nutritious alternatives out there to explore. When in doubt, consider a food’s ingredients. Processed foods tend to be full of empty calories more so than homemade foods with natural ingredients. 

Easy steps to make a change

Even if you’ve never given much consideration to the foods you include in your diet, changing it for the better doesn’t have to be difficult. You can learn about nutrition and implement the information in your life with small steps. 

For the average person, 2,000 calories a day is sufficient to maintain their weight. That isn’t the same for everyone because it varies a little based on your age, weight, gender, physical activity levels, and other factors. When you eat more calorie-rich foods, especially if they’re low in essential micronutrients, you reach that number quickly with little or no wellness benefit. 

If you tend to feel hungry and limited, it helps to fill your diet with food with a low calorie density. That means they have few calories considering their weight or volume, often because they’re full of water. 

For those who need a little extra help with nutrition, Brandon is available for a clinical nutrition consultation. Call neXendo Wellness or book an appointment online at any time.