Nutrition 2017-02-03T09:35:42+00:00

Nutrition coaching

Nutrition Coaching Assistance

Our qualified fitness and nutrition professionals work closely together to create your individualized program and will continually work with you to monitor your progress. This sets us apart from other facilities, and is a guaranteed method for success. Come see us to get started on your body transformation journey!

Our Nutrition Philosophy

Is quite simple; eat more high quality protein sources, whole fruits and vegetables, healthy fats, and unprocessed whole grains. We believe in nourishing the body with foods in (or as close to) their natural state. We base all our nutrition principles on scientifically proven research, and we want to pass that knowledge to you so you can make independently informed decisions in your own life.

Our approach to improve nutrition focuses on these three things; nutrient timing, food amount, and food type. Nutrient timing is important because the wrong food at the wrong time sabotages training efforts. Conversely, the right food at the right time enhances those efforts. Food amount and food type are important because eating the right type and amount of food will 1) help improve and maintain your health, 2) provide your body with high quality energy sources for optimal performance, and 3) help facilitate and enhance your body transformation goals so you feel, look, and perform better all because you are in fact “healthier”.

The bottom line is this – we simply cannot achieve optimal health and performance if we have a poor diet. But, not eating poorly is only part of the solution. We have to replace deleterious foods with functional foods. Our body needs fuel to perform and nutrients to facilitate fundamental bodily functions; we have an amazingly robust system that will run on a wide range of diets, but we ultimately decide how well it will function by feeding it the right fuel. Whether your goal is weight loss, weight maintenance, improving sports performance, rehabilitation, and/or gaining lean muscle mass, what we eat is going to play a crucial role.


Contact Kari Grunow, RD, LDN

(910) 399-5441 |

About Kari

Come in to meet Kari Grunow, our on-site Dietitian! Her passion for fitness and nutrition is accompanied by her bright academic records and years of experience. Kari believes that the right nutrition is crucial for optimal physical performance, as well as weight management and mental health. She has a thorough understanding of nutrient metabolism and the science of human metabolism. Kari has had experience working with individuals of all ages and health backgrounds, as well as instructing cooking classes for both adults and children. Whether your personal goals are related to weight, minimizing risk of chronic disease, managing digestive issues, maintaining optimal energy levels, or improving general health, Kari will help you build healthy and sustainable habits for long-lasting results.

Registered Dietitian Nutritionist Wilmington NC

Education & Certifications:

  • Bachelors of Science Degree in Medical Nutrition from SUNY Oneonta
  • Registered Dietitian
  • 1st Place Champion Bikini Fitness Competitor
  • Dietetic Internship Program at the Mayo Clinic in Jacksonville, FL.
  • Practiced as a Registered Dietitian in New York for five years before moving to Wilmington, NC.

Mentorship + Nutrition Program= Success

Mentorship is a big part of your body transformation journey, and our on-site dietitian will be your personal nutrition resource along the way. Your first appointment will be a series of nutritional, social and behavioral assessments. A detailed nutritional analysis will help us “grade” you nutritionally, provide us with an overall understanding of your current health state, and will be the foundation for your “nutrition prescription”.

What is a registered dietitian?

A registered dietitian, or RD, is the nutrition and food expert.  A registered dietitian must:

  • Earn a bachelor’s degree with course work approved by the Academy of Nutrition and Dietetics’ Accreditation Council for Education in Nutrition and Dietetics
  • Complete an accredited dietetic internship program which includes supervised practice in programs including hospitals and health-care facilities, community agencies and foodservice corporations
  • Pass a national exam administered  by the Commission on Dietetic Registration
  • Complete continuing professional education requirements to maintain registration

How is an RD different than a nutritionist?

  • Some RDs may call themselves nutritionists, but not all nutritionists are RDs
  • The “RD” credential is a legally protected term and can only be used by those who have completed the above requirements
  • The requirements for use of the term “nutritionist” vary.  Some states have licensure laws that define the legal range of practice for someone designated a nutritionist.  However, in some states, anyone can call themselves nutritionist regardless of education/training.

What can an RD do for you?

When the media grabs hold of a nutrition topic, it is hard to discern what is fact and what has simply been sensationalized to make a good story.  An RD can help you navigate through nutrition information (and misinformation) and provide you with sound nutrition advice.  A few benefits of working with an RD include:

  • Prevent or manage chronic diseases– conditions including diabetes, high cholesterol, high blood pressure and even cancer, can be managed with the right nutrition.  An RD can help you create an eating plan to manage chronic diseases and conditions.  An RD also has an ability to review medications and provide guidance regarding possible food-drug interactions, and management of drug-related side effects.
  • Weight management– whether you prefer counting calories, focusing on portions, or re-constructing your meal and snack timing, an RD can look at your current habits and help you with a personalized plan to meet your weight goals- whether that means weight maintenance, weight loss, or weight gain and RD is valuable tool in reaching your goal.
  • Guidance with food allergies, sensitivities and intolerances– Whether recently diagnosed with a food allergy, or trying to navigate through ingredients to minimize effects of food sensitivities, an RD can help answer all your questions and create a personalized plan.
  • Improve performance in sports and training– despite the most regimented exercise program, you will not perform at your peak or meet your fitness goals unless your diet is supportive of your level of activity and workout routine.  An RD can help you maximize your strength, recovery and performance with the right nutrition plan.
  • Learning to shop, cook and eat smarter– If your goal is to simply learn how to eat a more balanced and smarter diet, an RD can teach you how to grocery shop smarter and more efficiently, use healthier seasoning and cooking methods, and balance your meals with a wide variety of foods.
  • Healthy diet for pregnancy and breastfeeding– An RD can answer questions about a balanced diet, supplement use, and appropriate weight gain during a healthy pregnancy, as well as meal planning to make sure your newborn is getting proper nutrition while breastfeeding.
  • Managing digestive problems– An RD is a crucial part of the health care team when it comes to managing digestive conditions, by helping you pinpoint the aggravating foods and creating a meal plan for optimal comfort and healthy digestion.

How can you schedule an appointment with a registered dietitian?

Come in to meet with Wilmington Performance Lab’s very own registered dietitian.  Schedule your initial consultation by calling today!


Kari Grunow, RD, LDN
Registered Dietitian
Wilmington Performance Lab
3305 Burnt Mill Dr, Suite 100

Nutrition Guides & Handouts:

Local Groceries & Co-ops:

Lovey’s Natural Foods and Cafe – Wilmington, NC

Tidal Creek Co-op – Wilmington, NC

The Veggie Wagon – Carolina Beach, NC

Local Farms & Gardens:

Motts Channel Fish Market – Wrightsville Beach, NC

Hilltop Angus Farms – Wilmington, NC

Progressive Gardens – Wilmington, NC

Lewis Farms – Wilmington, NC

Farmer Mac’s Berries – Hampstead, NC

Atlantic Seafood Co. – Hampstead, NC

Nature’s Way Farm and Seafood – Hampstead, NC

Jones Family Farm – Burgaw, NC

Heritage Produce at Shelton Herb Farm – Leland, NC

MiniStock Farm – Rocky Point, NC

Local Farmers’ Markets:

Riverfront Farmers’ Market – Wilmington, NC [April-December]

Farmers’ Market at Poplar Grove – Wilmington, NC [April-December]

Wrightsville Beach Farmers’ Market – Wrightsville, NC [May-September]

Organic Food Websites:

Local Harvest

Organic Kitchen

Eat Wild

Nutritional Tools:

Livestrong’s “My Plate” Food Tracking


My Fitness Pal Calorie Counter

USDA National Nutrient Database

Understanding Nutrition:

Organic Food Standards and Labels: The Facts

Understanding Food Labels

All About Food Additives

Local Nutrition Statistics:

NC Physical Activity and Nutrition Data Resources

NC Surveillance Data and Statistics

National Nutrition & Health Links:

Environmental Working Group

Harvard School of Public Health

Precision Nutrition

United States Department of Agriculture 

Academy of Nutrition and Dietetics

Nutrition & Cancer:

Consumer Concerns About Hormones in Foods

Overview of Nutrition in Cancer Care

Cancer and Obesity

Diet and Physical Activity: What’s the cancer connection? 

Nutrition for Children with Cancer

Nutrition & Diabetes:

Diabetes, Food and Fitness

What I need to know about eating and diabetes

Nutrition & Heart Disease:

Your Guide to Lowering High Blood Pressure

Reduce Salt and Sodium in Your Diet 

Your Guide to Lowering Cholesterol

Nutrition & Pregnancy:

Food Safety for Moms-To-Be 

Nutritional Needs During Pregnancy

Nutrition for Children & Teens:

Raising Healthy Kids

BAM: Nutrition and Activity Resources for Teens

Healthy Eating: A Nutrition Resource for Families and Children

Nutrition for Seniors:

Healthy Eating After 50

Eating Well As You Get Older

To view a form please select which form below you wish to view and hit print.

Financial Agreement
Food Intake Diary
MNT New Client Form
Physician Referral Form
Receipt of Notice of Privacy Practices

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