Wouldn’t it be nice if getting a dietary checkup were as easy as getting a physical exam? Unfortunately, with the exception of blood tests for anemia, there are no assessments that accurately estimate your nutritional status. So how do you know if your diet is lacking in essential nutrients? Some signs are right in front of you-fatigue, cravings and mental fogginess.

Low energy or fatigue

Cause: Consuming simple carbohydrates could be the culprit. Simple carbohydrates such as baked goods, white flour breads, bagels and snack foods may leave you physically tired and mentally sluggish.

Solution: Eat plenty of complex carbohydrates to stay energized and alert.

Best foods to eat: Whole-grain cereal with fresh berries, Brown rice with steamed veggies.

Constant Hunger/Mental Fogginess

Cause: Skipping breakfast or other meals; following a fad diet with too few calories. Or, you could be eating too many empty calories-high-sugar/high-fat processed foods that fill you out but not up.

Solution: Spread your food intake evenly throughout the day, starting with breakfast. Combine protein with high fiber foods (which together balance blood sugar and keep you full)

Best foods to eat: Greek nonfat yogurt with sliced strawberries; turkey breast sandwich on whole-wheat bread; whole wheat pita stuffed with hummus and veggies, brown rice cake with almond butter.

Cravings and Irritability

Cause: These problems may be related to overly strict, prohibitive diets, skipping meals and snacking on sweet and/or fatty foods. Drinking too many caffeinated beverages may aggravate food cravings and leave you jittery and cranky.

Solution: Eat a balanced diet (three meals plus one to two healthy snacks a day). Limit caffeine consumption (coffee, tea, diet sodas) to no more than 2 cups daily.

Best foods to eat: Steel cut oatmeal with walnuts and fresh berries, broiled wild salmon with brown rice and steamed veggies, roasted chicken with quinoa and sautéed spinach.