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Nutrients 101

Welcome to Nutrients 101! We've broken down the basics of nutrition to help you avoid all the confusion out there.
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question-markMacro-nutrients, micro-nutrients, blah, blah, blah. There are a ton of different terms, recommended diets and nutrition information available these days on the web – it can all get kind of confusing!

A simple philosophy to follow is to EAT REAL FOOD! But for those of you who want more detailed info, I’ve broken down the most important nutrition basics below:

Welcome to Nutrients 101!

Macro-Nutrients

Fats: Healthy fats are necessary for optimum health. Fats provide a source of long-burning energy, are required for the absorption of fat-soluble vitamins A, D, E & K, serve as a protective lining for organs in the body, and are the building blocks for cell membranes and hormones. Approximately 30% of your diet should consist of healthy fats such as cold-pressed nut/seed oils, extra virgin olive oil, avocados, coconut products (oil, milk, butter, unsweetened shredded, etc.), grass-fed butter, raw nuts and seeds. Try to avoid highly processed vegetable oils, fried fats, hydrogenated and partially-hydrogenated fats as excess can interfere with the essential roles healthy fats play within the body.

Proteins: Proteins are the building blocks of the body. They provide antibodies to help fight infections, help to stabilize blood sugar, and they help regulate our metabolism and almost every function in the body. Amino acids are the building blocks of proteins and are very important for hormones, muscles and for our genes to function properly. Roughly 30% of your daily calorie intake should consist of proteins such as poultry, meat, wild caught fish, eggs, nitrate-free deli meats.

Carbohydrates: Carbs have gotten a bad rep. The truth is our body needs carbs. They are used as fuel for the brain, a quick source of energy, to help regulate protein and fat metabolism, and they provide a source of fiber which helps with regular digestion. The right type of carbohydrates are what’s really important. Refined carbohydrates (breads, pastas, chips) are usually void of nutrients. Focus on natural carbohydrates such as vegetables, legumes, and whole grains. These energy-providing carbs are linked together with vitamins, minerals, enzymes, protein, fat and fiber to support quality of life. Roughly 40% of your calorie intake should be from carbohydrates, focusing at least 25-30% of that as vegetables. If having grains, choose them in their whole form such as rice, quinoa, and whole oats.

Water: The most important nutrient in the body. Helps to transport nutrients, regulates body temperature, removes wastes, lubricates joints, and improves cell-to-cell communication. You should aim to drink half your body weight in ounces of water daily.

Micro-Nutrients

Vitamins: Most vitamins cannot be manufactured by our body, so we can only get them by eating plants and animals. Vitamins are essential for growth, vitality and health. They are very helpful for digestion, elimination and resistance to disease. Depletion of vitamins can lead to a variety of health issues which is why it is important to focus on eating a well-balanced, whole-food, nutrient-rich diet.

Minerals: Minerals are provided solely from food sources. There are at least 18 minerals that are essential for good health. These help maintain proper pH in the body, regulate tissue growth, maintain proper nerve conduction and contract and relax muscles (think heart health!). The best sources of minerals are nutrient dense foods, unrefined sea salt, and vegetables.

While everyone’s nutrition needs are slightly different, this is a basic outline for healthy eating. A simple trick to find the right macronutrient proportions for you is to do a little self-test.

If after eating a meal, you find yourself feeling any of the following, it’s likely you needed more protein or fat with your meal:

• Feel physically full, but still hungry

• Don’t feel satisfied; feel like something was missing from meal

• Feel hungry again soon after meal

• Have desire for sweets

• Too much or too little energy

• Energy drop, fatigue, exhaustion, sleeplessness

• Mentally slow, sluggish, spacey

Next meal, try playing around with that 30/30/40 ratio mentioned above and see if you can find a balance that leaves you feeling satisfied and refueled with a good energy level. Using a food journal is a great way to keep track of this self-test.

Jessica Sullivan, LMSW, NTP, DBTC

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BIO

Cameryn (Cam) received her Master’s degree in Clinical Mental Health Counseling from Marist College. Prior to joining Nourish Your Mind, she worked in private practice, primarily serving children, teens, and their families. During this time, she developed a passion for helping clients navigate their unique challenges through the transformative power of play and expressive arts therapy. Cam believes that every individual deserves a safe, nurturing space where they can authentically express themselves. She is dedicated to empowering her clients by identifying and utilizing their inherent strengths to help them achieve their personal goals.

In her therapeutic approach, Cam integrates a holistic wellness model with strengths- and mindfulness-based methods. She employs a variety of evidence-based techniques, including DBT and Nondirective Play Therapy, and she recognizes the importance of tailoring interventions to meet the specific needs of each individual and family.

When she’s not in the office, Cam enjoys reading, traveling, weight-lifting, and immersing herself in music and films. She also values spending quality time with friends, family, and her cats.

  • Licensed Mental Health Counselor
  • Master of Arts in Mental Health Counseling, Marist College
  • Bachelor of Arts in Psychology, SUNY Geneseo
  • Member of the American Counseling Association (ACA)
  • Middletown Office
BIO

Brianna earned her Bachelor of Social Work degree from Siena College and her Master of Social Work degree from Adelphi University. Throughout her education and early career, she worked with at-risk adolescents experiencing trauma and maladaptive coping as both a clinician and crisis interventionist. She later spent several years in emergency services, specializing in trauma-informed care for adolescents and adults. Brianna has extensive experience working with individuals struggling with trauma, anxiety, depression, mood dysregulation, self-esteem, and relationship challenges.

Brianna takes a strength-based, integrative approach to therapy, empowering clients to discover their own path toward healing and self-acceptance. She believes that while we cannot change the past, we can change our relationship with it. She is passionate about helping clients develop effective coping skills, reconnect with their inner resilience, and build lives that extend beyond surviving trauma.

Brianna believes healing is not only a journey of the mind, but a whole-body experience. She is a Registered Yoga Teacher (RYT-200) and thoughtfully incorporates mind-body practices into therapy to support nervous system regulation, mindfulness, and emotional awareness. She is also certified in Accelerated Resolution Therapy (ART), an evidence-based trauma treatment that helps clients process distressing experiences, and Ketamine-Assisted Psychotherapy (KAP), offering a holistic approach for individuals seeking deeper healing from trauma, depression, anxiety, and other emotional challenges. By integrating traditional psychotherapy with somatic approaches and specialized trauma treatments, Brianna helps clients create lasting, meaningful change.

Above all, Brianna is dedicated to creating a safe, compassionate, and authentic therapeutic environment where clients feel seen, supported, and empowered to reconnect with their truest selves.

Brianna resides in Orange County with her two rescue huskies. In her free time, she enjoys hiking, spending time in nature, painting, practicing yoga, and cooking while surrounded by music, friends, and family.

  • Licensed Clinical Social Worker, State of New York
  • Master’s of Social Work, Adelphi University
  • Master’s of Social Work, Adelphi University RYT-200
  • Ketamine-Assisted Psychotherapy (KAP) Certified, Journey Clinical
  • Accelerated Resolution Therapy Trained, Rosenzweig Center for Rapid Recovery
  • Middletown Office
BIO

Ashley received her Master’s Degree in Mental Health Counseling from SUNY New Paltz. While attending her graduate program, Ashley worked as a supervisor at a Crisis Intervention Program and interned at an Adolescent Partial Hospitalization Program, gaining valuable skills in crisis management and group therapy. Before joining Nourish Counseling, she spent several years working in a long-term outpatient care clinic specializing in children, adolescents and their families. Ashley has expertise in partnering with those suffering from depression, anxiety, trauma, family conflict, and personality disorders.

Ashley believes that each client is their own expert. She provides an integrative approach that focuses on both the thoughts and behaviors her clients may be struggling with in order to help them find balance and build resiliency. She works with clients in a person-centered and skill building approach to help determine and reach their own individual goals. Following a Dialectical Behavioral and Cognitive Behavioral Therapy approach, she encourages and supports clients to reach their full potential.

Ashley lives in Middletown, NY with her husband and a very loved dog. She enjoys family time, cooking, and trying new things whenever possible.

  • American Counseling Association
  • Middletown Office
BIO

Amanda is a Certified Clinicial Trauma Professional with a deep commitment to guiding clients through their healing and discovery. She believes that you are the expert of your own life, and she is dedicated to building a safe, collaborative space where you feel both validated and motivated for change. 

Amanda specializes in treating those with Complex Trauma, Grief and Loss, Anxiety and Depression, Chronic Illness, Infertility, Infant/Pregnancy Loss, Women’s Health and Neurodivergent Disorders. She works with individuals aged 5 and up. 

Amanda’s unique, holistic approach to psychothreapy is rooted in evidence-based practices and tailored to fit your specific clinical needs. She seamlessly integrates practices like mindfulness and meditation with powerful theraputic modalities, including Accelerated Resolution Therapy (ART), Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), Motivational Interviewing, and Internal Family Systems Therapy. 

After gaining experience in Baltimore – including intensive work in Residential Foster Care and as a Medical Social Worker – Amanda has been settled back in her home, the Hudson Valley. She enjoys cooking, reading and spending time with her husband and two young daughters. She has journeyed with cleints for nearly 5 years at Nourish and is now ready to partner with you!

  • Cornwall Office
  • Middletown Office