Dietitian Services

Diet and nutrition are a fundamental part of the focus here at Thrive to help individuals truly achieve optimal health and wellness. Dietitian programs here at Thrive focus on using whole foods to nourish our bodies and restore to a positive relationship with food. Programs are personalized & designed to promote healthy weight, disease management and sports performance. Our dietitian works side-by-side with her clients to set goals then provide ongoing support with nutrition education and behavioral coaching — adapted to their learning style — so they have the motivation and capability to succeed. I can translate the most current medical nutrition therapy into simple and practical changes for powerful results. Our dietitian program aim is to help clients set realistic and achievable goals beyond “diets” and translate science into practical food habits that satisfy.  Thrive dietitian programs are truly customized to help clients learn to permanently maintain their nutrition goals for years to come.


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Food Sources: Essential Fatty Acids

Food Sources: Essential Fatty Acids

Essential Fatty Acids (EFAs) cannot be created by the body; they are called “essential” because they must be obtained through the diet.  There are two primary families of essential fatty acids: Omega-6 and Omega-3.


Linoleic acid (LA) and Arachidonic acid (AA) are two common omega-6 fatty acids.  LA is found in most plant oils, and AA is present in meat, poultry, and eggs.  Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the most common omega-3 fatty acids.  ALA is found in some plant foods and EPA/DHA in fatty fish.


The Adequate Intake (AI) for omega-6 fatty acids are as follows:

  • Females, ages 19-50: 12 grams per day
  • Females, ages 51+: 11 grams per day
  • Females (pregnant, lactating): 13 grams per day
  • Males, ages 19-50: 17 grams per day
  • Males, ages 51+: 14 grams per day


Food, Standard Serving Size                                      Amount of LA Omega-6s (g)

Safflower oil, 1 Tbsp                                                                          10.1

Sunflower seeds (oil roasted), 1 oz/~1/4 cup                                     9.7

Pine nuts, 1 oz/~1/4 cup                                                                     9.4

Sunflower oil, 1 Tbsp                                                                         8.9

Corn oil, 1 Tbsp                                                                                  7.3

Soybean oil, 1 Tbsp                                                                            6.9

Pecans (oil roasted), 1 oz/~19 halves                                                 6.4

Brazil nuts, 1 oz/~6 nuts                                                                     5.8



The Adequate Intake (AI) for omega-3 fatty acids are as follows:

  • Females, ages 19+: 1.1 grams per day
  • Females (pregnant), ages 19-50: 1.4 grams per day
  • Males, ages 19-50: 1.3 grams per day
  • Males, ages 51+: 1.6 grams per day


Food, Standard Serving Size                                      Amount of LA Omega-3s (g)

Flaxseed oil, 1 Tbsp                                                                            7.3 (ALA)

Chia seeds, 1 oz/~2 Tbsp                                                                    5.1 (ALA)

Walnuts, 1 oz/~14 halves                                                                    2.6 (ALA)

Flaxseed (whole), 1 Tbsp                                                                   2.4 (ALA)

Atlantic salmon (cooked), 3 oz                                                           1.8 (EPA/DHA)

Atlantic herring (cooked), 3 oz                                                          1.7 (EPA/DHA)

Sardines (canned), 3 oz                                                                       1.2 (EPA/DHA)

Atlantic mackerel (cooked), 3 oz                                                       1.0 (EPA/DHA)


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