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Refreshingly different
nutrition & health

Welcome,
I'm Carlos!

I'm a Registered Dietitian Nutritionist and Food Therapist based in NYC providing virtual nutrition and health counseling. I started Nutrethos (nu-TREE-thos) to help you learn the truth about food, to learn how to listen to your body, and improve your overall health. I provide you with an inviting and judgment-free space where you'll get the tools, motivation, and confidence to feel your absolute best!

MORE ABOUT CARLOS

As seen in...

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holistic treatment

Are you feel stuck or discouraged? Are you tired of the dieting information overload? Are you ready to just feel better?

I take a look at the entire picture - nutrition, stress, relationships,

sleep, gastrointestinal health, mental health - and incorporate evidenced-based health practices beyond just nutrition

to help make connections for holistic treatment.

a thoughtful approach

No diet plan should be one-size-fits-all. Depending on timeline and circumstances adjustments to your treatment course are

made as needed to ensure that you are getting the most

effective and efficient care.

Most of the things we learn here on social media, hear from friends and family, and so on, teach us to stop listening to our bodies. It’s easy to get wrapped up in calorie counting, cutting out foods., etc. but the real work is in listening to your body and giving it what it wants and deserves.

If you want to get off the merry-go-round of dieting, frustration with yourself or your body, or just feeling stuck - LISTEN UP!

#1 - Avoid distractions

#2 - Don’t restrict any one meal based on a past meal or anticipated meal

#3 - Eat the things you actually want (crazy, I know)

If this sounds ridiculous or impossible, let me know! It’s what I do best 😊 #dietitian #nutritionist #healthyfood #intuitiveeating

Call me beep me #dietitian #guthealth #guthealing #guthealthmatters #ibs #ibsdiet

Carbs are not the enemy!
#dietitian #nutritioncoach #carbs

The breakfast food binary is a social construct 🍳 #nutrition #dietitian #nutritionist #healthyfood

Feeding our practical hunger is so important!
#nutrethos #dietitian

🛒Overnight grocery haul: I have a lot of clients who either travel for work or leave the city on weekends. We talk a lot about finding quick and easy grocery items to grab that are high in protein and fiber, and require little-to-no prep.

I’m spending a lot of time outside of NYC this summer, but I do have to come back to the city for 1-2 days each week, so I’m finding myself in a similar situation. I thought I’d share what I grabbed at the store today to get me through about 2.5 days in the city before I leave again.

This is all no cooking, so easy for hotel stays or if you’re just looking for minimal effort while working.

#nutrethos #mealplan #mealplanning

I’m talking to right now need to hear this 📣

Less is more in the world of productivity.

Setting boundaries with yourself so that you can set boundaries with others is a learned skill. Learning to set boundaries with yourself about how much work or responsibility you’re willing to take on is a great place to start.

Next time you have a free moment in your schedule, block it off! And during the time, do nothing! Or do something that will make you feel at peace!

Not sure what will make you feel at peace? Get curious, try things out!

✅Ugly ✅Convenient ✅Delicious
TJ’s Mediterranean salad mix topped with tuna (kewpie mayo, sriracha, whole grain mustard).
Took ~5 minutes to prep and served 2 people 😋

#nutrethos #nutrition #antidiet #recipe

Most of us have become out of touch with our hunger and satiety cues. It can be difficult when trying to re-attune with our bodies to understand the ways our bodies communicate hunger, so it’s important to remind ourselves of the ways in which hunger shows up.

Do any of these seem familiar to you? Perhaps they’ve been happening without you even realizing.

#nutrethos #dietitian #nutrition

Breakfast foods are a social construct! But fiber and protein at breakfast are ESSENTIAL! It can be difficulty to fit both, especially fiber, but here are a few ideas to start with…
#nutrition #nutrethos #dietitian #healthyfood

Most importantly: be kind to yourself. The holidays can be a difficult time for some, but least of all we should be able to enjoy the many delicious things that come about this time of year with peace of mind!
#nutrition #nutrethos #dietitian #holidayhealth

PRO TIP: prep your veggies for snacking so that you don’t forget about them in the drawer at the bottom of your fridge (we’re all guilty of it!). Also, put them in front of your favorite dips so that you’re reminded to enjoy your dip with veggies (in addition to the crackers you were already thinking about). Happiest snacking!
#nutrition #dietitian #nutrethos #eatmoreplants

Struggling to stick to your goals? You’re not alone - making lasting changes is hard work and requires persistence and confidence in yourself. At the same time - we have to check-in with ourselves to make sure we aren’t imposing unrealistic or harmful expectations on ourselves. Ultimately, messing up once or 500 times doesn’t matter, what matters is that you continue working towards your goal with kindness towards yourself - eventually it will stick!
#nutrition #nutrethos #dieitian #mindfulness #selflove

I am low-key a nerd for food safety - but for a good reason! I’ve personally experienced how dangerous food borne illness can be - it was the one and only time I’ve ever been admitted to the hospital! I suggest reading the full article to understand the basics of food safety to keep yourself healthy #nutrition #dieitian #nutrethos https://www.mdlinx.com/article/what-is-fried-rice-syndrome-and-why-is-it-killing-people/6vF2h3LUgmskW0wlnmjBob

Costco haul 🛒 just a few of my favorite picks that keep my feeling energized and satisfied during my busy work week! #nutrethos #dietitian #nutrition #nutritiontips #costco

🍬 California Skittle ban - is it a good thing or a bad thing? #nutrethos #dietitian

Couldn’t decide between sweet or salty for lunch, so had both! Though his is also the meal I discovered that the @eatnuttzo butter is surprisingly salty! Regardless - fiber abound 😝 #nutrethos

Read my interview from @medium on my thoughts of food as medicine! #nutrethos #dieitian

Snack time! Work days can be long and difficult, especially if you’re not fueling our brain 🧠 and body correctly.

These are a few snack staples I keep nearby to fuel myself between breakfast and lunch, and lunch and dinner.

Notice a common theme among my the snacks? They all contain FIBER (except the yogurt). I like high fiber snacks because they fill me up without slowing me down. Nothing is worse than eating a heavy meal or snack in the middle of the day and then needing a nap around 3pm!

What are some of your go-to snacks?!

#nutrition #dietitian #healthysnacks #healthysnack #nutritionist

Take a look at what I have to say about grapeseed oil and your health in @womansworldmag!

“It would be advisable to consume no more than 1 ½ tablespoons [or roughly 21 grams] of grapeseed oil each day,” recommends Carlos Fragoso, MS, RD, CDN and owner of nutrition counseling service Nutrethos.

“Grapeseed oil is a rich source of vitamin E, which is a potent antioxidant and can therefore benefit heart health and fight inflammation,” says Fragoso.

“Grapeseed oil is used widely in hair and skincare products for its non-greasy texture and moisturizing benefits,” says Fragoso.

For some of us, wellbeing may mean exercising LESS 🏋️‍♂️

#nutrition #nutritioncoach #dietitian #exercisescience #exercise #weightloss #healthy

See the link in my bio for my supplement recommendations!

#nutrition #nutritionist #dietitian #magnesium #supplements #guthealth #brainhealth #brainhealthmatters

👊 electrolyte powders can be helpful, but are they necessary?
#nutrition #nutritioncoach #dietitian #sportsnutrition #healthy

Eat with the seasons 🍂

#nutrition #dietitian #healthyfood #healthylifestyle #nutritionist #lifehacks

The actual definition of eating clean. None of that diet culture non-sense.
#nutrition #deititian #foodforthought #foodfacts

Put the argument to rest: eat seed oils in a natural way. Are we surprised we’re getting chronic low grade inflammation from eating chips and other ultra processed foods? Come on!
#nutrition #dietitian #nutritionfacts #seedoils #lifehacks #lifehack

Very slay

#nutrition #dietitian #nutritionist #healthyfood #lifehacks #weightloss

We should all be in our vegetables for breakfast, lunch AND dinner era.
#nutrition #nutritionist #dieititian #healthyfood #lifestyle #lifehacks

Perhaps my ~favorite~ micronutrient, it is something many individuals can be deficient in, despite it being in so many foods.

Check the link in my bio for my recommended brands!

#nutrition #dietitian #magnesium #healthfacts

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Check out @nutrethos on Instagram

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A monthly letter from me with nutrition and wellness tips, insights and more.

No more diets.

No more guesswork.

Just living your best life.
One bite at a time.

The health and wellness industry are set up for you to fail, so that you keep coming back to try the latest trend for weight loss or improving your health. I’m here to provide a one-time, life-long solution to nutrition and health so that you don’t have to stay on this merry-go-round of dieting and body image hell!

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