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"My journey of showing people
how to eat better (and enjoy it) has helped me to understand that spotlighting what drives others to produce great products… sharing their insights and talents… is a gift to self." ~ Laura Pensiero |
ARCHIVED COLUMNS:
March 2025 "Unpacking Food Processing: What's Really on Your Plate?" October 2024 "The Multifaceted Pumpkin" August 2024 "Easy, Relaxed Cooking During Those Lazy-Hazy-Crazy Days of Summer" May 2024 "Spring: A Time for Optimism, Fresh Flavors, and a Healthy Reset" March 2024 "The Mediterranean Diet" |
Let's Get Personal...with Nutrition
May 2025
Find a recipe for Mediterranean Salmon Burgers (with toppings) at the end of this article.
"The future of nutrition isn’t about chasing every new test or trend; it’s about tuning into your own needs and making small, meaningful changes." ~ Laura Pensiero
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We’re living in a pivotal moment for nutrition science. What we eat is no longer just about meeting basic needs — it’s becoming a powerful tool for prevention, performance and personalization.
And yet, nutrition science is still relatively young. Less than a century ago, we were just discovering the final essential vitamin — B12. At the time, most dietary advice focused on preventing deficiencies. By the early 1990s, one-size-fits-all recommendations still dominated — not because individuality was being overlooked, but because the science simply wasn’t there yet. We didn’t yet understand how profoundly our genetics, lifestyle, and health status shape what we need from food. Things began to shift. I still remember the buzz in the late ’90s, when headlines lit up with news about plant compounds called phytonutrients. Suddenly, nutrition wasn’t just about meeting basic needs or following blanket guidelines — it was about prevention, vitality, and feeling your best. Around that time, I had the opportunity to co-author The Strang Cancer Prevention Center Cookbook — the first of many projects that deepened my belief that food could be both delicious and profoundly powerful in preventing disease. |
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By the early 2000s, more people were seeking diets tailored to their own goals, especially for weight management and chronic disease prevention. Fast forward to today, and we’re in the age of nutrigenomics (the study of how nutrients influence our genes) and nutrigenetics (how genes and the nutrients we eat interact to affect our health and risk for certain diseases). As a registered dietitian, I’ve watched with great excitement as science has evolved. And as a chef, I see the real-life transformation that happens when someone finally finds a way of eating that supports their body and truly satisfies them.
Today, we have access to powerful tools — from genetic and microbiome testing to blood sugar monitors and wearables — that help us tailor nutrition like never before. What does personalized nutrition really mean, and how close are we to making it a reality in our everyday lives?
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Personalized vs. Precision Nutrition
Personalized nutrition and precision nutrition overlap, but there’s a key difference. Personalized nutrition is any dietary approach tailored to your needs, preferences and lifestyle. This could be as simple as adjusting fiber if you have IBS, designing a low-sodium plan for high blood pressure, or customizing meals to fit your busy schedule or cultural traditions. It’s practical, rooted in your health history, food preferences, allergies, activity level, and goals. In my own work, this might mean creating Mediterranean-inspired dishes that flex for gluten-free needs, blood sugar management, or anti-inflammatory support. Precision nutrition is the science-driven version. It uses data from genetic testing, microbiome analysis, metabolic biomarkers, and even continuous glucose monitors to guide recommendations, pinpointing what your body specifically needs at a cellular or molecular level. Think of personalized nutrition as the art — responsive, flexible, and rooted in real life. Precision nutrition is the science — measurable, predictive, and often tech-enabled. Ideally, the future of nutrition blends both. Personalized Nutrition Is Here to Stay
The future of nutrition is all about you. This transformative approach tailors dietary recommendations to your unique biology, lifestyle and goals. I see it every day — from clients who wonder why so-called “healthy” foods don’t always feel good in their bodies, to satisfied diners whose personal preferences and dietary needs are accommodated by our kitchen staff. Personalized nutrition starts with the individual, how genes, gut health, daily routines, and mindset interact with food. And what’s shaping the way we nourish ourselves today and tomorrow is unfolding at the intersection of cutting-edge science, smart technology, and a more empowered, curious consumer. |
GETTING STARTED
Ask Yourself These 5 Questions:
Everyday Ways to Personalize Your Plate
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1. Technology That Knows You Better
- AI-Powered Nutrition: Intelligent platforms now create hyper-tailored meal plans that evolve with you. As you log meals, preferences, and progress, these tools adapt in real time, getting smarter as they go.
- Wearables with a Purpose: Today’s trackers do more than count steps. They sync with nutrition apps to fine-tune recommendations based on your sleep, stress, movement, and heart rate variability.
- Genetic Testing: Affordable DNA kits reveal how your body metabolizes fats, carbs, and key nutrients as well as your potential response to things like caffeine, lactose, or omega-3s.
- Microbiome Mapping: Testing your microbiome helps guide dietary changes to optimize digestion, immunity, inflammation, and even mental clarity.
2. Deeper Scientific Understanding
- Nutrigenomics & Epigenetics: We now understand how genes and environment interact and how nutrition can influence gene expression, inflammation, and long-term health.
- The Gut-Brain Axis: The microbes in your gut may affect everything from anxiety to attention span. This emerging research is opening new doors to support mental wellness through food.
3. An Empowered, Customized Consumer
- People are moving past one-size-fits-all advice. They want personalized solutions that align with their unique biology and goals, whether that means better energy, deeper sleep, improved focus, or graceful aging.
- Generational trends are also reshaping expectations:
- Gen Z prioritizes mental health and sustainability.
- Millennials seek the balance of wellness and convenience.
- Boomers and Gen X are focused on longevity, mobility, and prevention.
The Promise and the Pitfalls
So how do we navigate all these possibilities without feeling overwhelmed? Start with what’s realistic and relevant right now. When nutrition feels tailored, people are more likely to stick with it and see benefits like better energy, digestion, sleep, mood, and weight balance.
But there are cautions, too. Many tools are pricey, and not all are as accurate as they claim. Some DNA and microbiome tests offer general insights that may not translate into meaningful advice. And it’s easy to become overly dependent on tech — chasing glucose spikes or syncing steps without building a sustainable, food-first mindset.
I always come back to this: data can inform, but food quality and consistency still matter most. You don’t need a DNA test to benefit from whole, nutrient-rich foods prepared with care.
So how do we navigate all these possibilities without feeling overwhelmed? Start with what’s realistic and relevant right now. When nutrition feels tailored, people are more likely to stick with it and see benefits like better energy, digestion, sleep, mood, and weight balance.
But there are cautions, too. Many tools are pricey, and not all are as accurate as they claim. Some DNA and microbiome tests offer general insights that may not translate into meaningful advice. And it’s easy to become overly dependent on tech — chasing glucose spikes or syncing steps without building a sustainable, food-first mindset.
I always come back to this: data can inform, but food quality and consistency still matter most. You don’t need a DNA test to benefit from whole, nutrient-rich foods prepared with care.
Personalizing Nutrition Today and Tomorrow
Many of the most effective strategies are still the simplest.
Many of the most effective strategies are still the simplest.
- Start with self-awareness. Keep a basic food and mood journal. Tracking what you eat alongside how you feel can reveal patterns in energy, digestion, sleep, and mood.
- Work with a qualified guide. A registered dietitian can help you cut through the noise, interpret data, and make real, lasting changes that work for your life.
- Explore at-home testing with caution. DNA and microbiome kits are widely available, but quality and usefulness vary. Look for companies with transparent science and support for interpreting results. Remember: your microbiome and gene expression can change with your habits.
- Try wearables and glucose monitors if you’re curious. These devices can offer real-time feedback, but they require interpretation — ideally with professional support.
Culinary Strategies for Personalized Eating
Personalized nutrition doesn’t mean making a different meal for every person. Instead, it’s about creating flexible foundations with meals that can be easily tailored to support different needs, preferences, and health goals.
I’ve always believed that food should nourish, delight and adapt. The Mediterranean diet is a great foundation for this. A good example is a Mediterranean grain bowl: start with roasted veggies, leafy greens, and a flavorful sauce. Then, let everyone mix and match based on their goals — add protein, swap grains, boost anti-inflammatory ingredients, or keep it light and fresh.
Batch-prepping Mediterranean staples — grains, legumes, roasted veggies, herbed sauces — makes weekday personalization easier. When meals are served family-style, everyone gets to build a plate that works for them without the stress of separate cooking.
Above all, personalized eating isn’t rigid. It’s responsive. It’s about noticing how foods make you feel and adjusting accordingly. Whether you’re cooking for yourself, or a household, flexibility and awareness are your most powerful tools.
I’ve seen the most lasting changes come from small, personalized shifts, whether it’s discovering a new favorite ingredient or a family making mealtime more flexible. Personalization is about progress and pleasure — those things that bring joy, identity and comfort to the table. Notice what feels good and let that be your guide.
Personalized nutrition doesn’t mean making a different meal for every person. Instead, it’s about creating flexible foundations with meals that can be easily tailored to support different needs, preferences, and health goals.
I’ve always believed that food should nourish, delight and adapt. The Mediterranean diet is a great foundation for this. A good example is a Mediterranean grain bowl: start with roasted veggies, leafy greens, and a flavorful sauce. Then, let everyone mix and match based on their goals — add protein, swap grains, boost anti-inflammatory ingredients, or keep it light and fresh.
Batch-prepping Mediterranean staples — grains, legumes, roasted veggies, herbed sauces — makes weekday personalization easier. When meals are served family-style, everyone gets to build a plate that works for them without the stress of separate cooking.
Above all, personalized eating isn’t rigid. It’s responsive. It’s about noticing how foods make you feel and adjusting accordingly. Whether you’re cooking for yourself, or a household, flexibility and awareness are your most powerful tools.
I’ve seen the most lasting changes come from small, personalized shifts, whether it’s discovering a new favorite ingredient or a family making mealtime more flexible. Personalization is about progress and pleasure — those things that bring joy, identity and comfort to the table. Notice what feels good and let that be your guide.
Below Find Laura's Healthy Recipe
This Mediterranean salmon burger is a perfect example of a flexible, nutrient-rich meal foundation. Packed with omega-3s, it’s delicious on its own or as a base for a variety of healthy toppings that can be tailored to any taste or nutrition goal. Make a big batch — these burgers freeze beautifully — and enjoy them open-faced, tucked into your favorite whole grain bread or bun, or nestled into a pita.
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MEDITERRANEAN SALMON BURGERS
Process the Salmon: Place 1/4 of the salmon in the bowl of a large food processor. Add the Dijon mustard and process until smooth. Transfer to a bowl. Add the remaining salmon to the processor and pulse a few times until coarsely chopped into 1/4-inch pieces. Combine both batches in the bowl. Flavor the Salmon: Add lemon juice, zest, green onions, parsley, coriander, sumac, ginger, paprika, black pepper, and kosher salt. Mix well. Cover and chill for 30 minutes. Make the Salmon Patties: Spread breadcrumbs on a plate. Divide the salmon mixture into 4 equal (approximately 7 oz each) portions and form them into 1-inch-thick patties. Press each patty into breadcrumbs on both sides. Place the patties on a lined sheet pan. Cook the Patties: Heat olive oil in a pan over medium-high heat. Once the oil shimmers, add the patties. Cook 2-4 minutes per side, flipping once, until lightly browned and medium-rare (internal temperature of 115°F to 120°F). Adjust heat as needed. Finish the Salmon: Remove the cooked salmon patties and place on paper towels to drain excess oil. Lightly sprinkle with salt and finish with a squeeze of fresh lemon juice. |
MEDITERRANEAN TOPPING IDEAS
Bright, Fresh & Crisp • Cucumber & Tomato Salad: A crisp topping of cucumber, tomatoes, red onion, and parsley, dressed with olive oil and lemon. • Pickled Onions: Sweet and tangy, marinated thin red onions for brightness and snap. • Shaved Fennel Salad: Light, crunchy, and anise-flavored, tossed with lemon and olive oil. • Radish Slices or Slaw: Peppery radishes, sliced or shredded, with a touch of lemon for zing. • Smashed Peas with Mint: Lightly mashed peas blended with olive oil and fresh mint for sweetness and freshness. • Grated Carrot & Cumin Salad: Grated carrots dressed with lemon, cumin, and olive oil for a sweet-spiced, colorful crunch. Smoky, Savory & Rich • Roasted Red Pepper Aioli: Smoky, garlicky, and slightly sweet for a savory punch. • Grilled Zucchini or Eggplant Slices: Smoky, meaty vegetables that add heartiness and subtle sweetness. • Roasted Cherry Tomatoes: Slow-roasted for deep, jammy sweetness that pairs beautifully with salmon. • Feta & Olive Relish: Crumbled feta tossed with Kalamata olives, red onion, and olive oil for a salty, briny contrast. • Marinated Artichoke Hearts: Briny, tender, and packed with Mediterranean flavor. Sweet & Unexpected • Fig or Date Chutney: A slightly sweet-savory spread that brings out the richness of the salmon. • Preserved Lemon Relish: Intensely bright, salty, and a little unexpected, with chopped preserved lemons and parsley. Mix and match! Try combining something creamy + something crisp + something smoky or sweet for the ultimate build-your-own Mediterranean salmon burger. |
Laura Pensiero is Sanctuary's nutrition columnist and the founder, chef/owner and creative force behind Gigi Hudson Valley (Gigi Trattoria and Gigi Catering). She is the author of Hudson Valley Mediterranean and co-author of The Strang Cancer Prevention Center Cookbook. Find out more about Laura by reading her interview with Sanctuary HERE. Visit her on LinkedIn.
