Episode 163: Healthy Holiday Eating Without Guilt

Learn how to approach holiday eating without the stress or guilt! In Episode 163 of the Real World Nutrition podcast, Shelley offers practical tips on finding balance with holiday foods, practicing mindful eating, and reframing indulgences. Listen in to discover how to truly enjoy the season without the pressure of sticking to a strict “diet” or worrying about weight gain so you can start the New Year feeling positive about your health and wellness.

Tune in to the Real World Nutrition Podcast on Apple Podcasts, Spotify, or wherever you listen to your favorite shows, and learn to navigate the beverage aisle confidently!

Episode 160: Stocking Your Pantry for Success: Must-Have Staples for a Balanced Diet

In Episode 160 of the Real World Nutrition Podcast, host Shelley A. Rael continues her Mastering the Grocery Store series with a deep dive into the pantry aisle. Often overlooked, the pantry aisle holds the key to easily creating balanced, nutritious meals. Shelley covers how to stock up on essential staples like whole grains, canned goods, healthy oils, and spices to build a foundation for flexible and stress-free meal planning.

From choosing the right pantry grains for sustained energy to picking budget-friendly and nutrient-dense canned goods, Shelley provides practical tips on navigating this aisle to make healthier, long-lasting choices. She also shares advice on how to avoid overly processed options and read labels for the best quality items. Whether you’re meal prepping for the week or looking to simplify your weeknight meals, a well-stocked pantry is the first step to success.

Tune in to the Real World Nutrition Podcast on Apple Podcasts, Spotify, or wherever you listen to your favorite shows, and learn how to create a balanced diet with pantry staples!

Episode 159: Navigating the Canned Goods Aisle: Tips for Healthy and Informed Choices

In Episode 159 of the Real World Nutrition podcast, Shelley A. Rael, Registered Dietitian Nutritionist, explores the canned goods aisle—an often overlooked section of the grocery store filled with convenient and nutritious options. Whether stocking up for a busy week or prepping for emergencies, canned foods can be a valuable part of your pantry.

In this episode, Shelley helps you confidently navigate the canned goods aisle. She discussed how to read nutrition labels to ensure you select low-sodium and low-sugar options, understand the benefits of BPA-free packaging, and identify which canned items provide the most nutritional value. Shelley also shares tips on incorporating canned vegetables, fruits, beans, and proteins into your diet without compromising taste or nutrition.

Canned goods are also convenient, have a long shelf life, and can be a practical solution for time-saving meal prep. Join Shelley as she debunks common myths and misconceptions about canned foods and provides real-world strategies for making healthier choices in this aisle.

Listen now on Apple Podcasts, Spotify, or your favorite podcast platform!

Episode 158: The Frozen Food Aisle: Making Healthy and Convenient Choices

In Episode 158 of the Real World Nutrition podcast, Shelley A. Rael, Registered Dietitian Nutritionist, explores the frozen food aisle, helping listeners understand how to make healthier choices beyond just convenience. From selecting nutrient-dense frozen fruits and vegetables to navigating pre-made meals, Shelley breaks down what to look for on labels and how to avoid common pitfalls, such as high sodium, added sugars, and unhealthy fats.

She also explores options like frozen grains, seafood, and lean proteins that can be part of a balanced diet while saving time in the kitchen. Shelley debunks myths around frozen food and shares practical tips for incorporating frozen options into your everyday meals. Tune in to learn how to stock your freezer with nutritious, convenient options and avoid the nutritional traps often found in the frozen food aisle.

Episode 157: Understanding Egg Labels: Decoding the Carton for Health and Sustainability

In Episode 157 of the Real World Nutrition podcast, Shelley Rael explores the often confusing world of egg labels. With terms like ‘cage-free,’ ‘organic,’ ‘pasture-raised,’ and ‘omega-3 enriched,’ it can be challenging to understand what you’re buying and how it aligns with your values. Shelley breaks down the meaning behind the most common egg labels, discussing the differences in hen welfare, nutrition, and environmental impact. She explains why some eggs may offer more health benefits, like higher omega-3 content, and which labels prioritize the humane treatment of hens. The episode also covers how different farming practices impact the environment, offering tips for those looking to make sustainable choices. Whether you’re concerned about health, animal welfare, or sustainability, this episode will help you make more informed decisions in the grocery store. Tune in to get the real facts on eggs and what those labels truly mean.

Episode 156: Healthy and Sustainable Choices in the Meat and Seafood Aisle

The Mastering the Grocery Store series is now in the meat and seafood aisle. With so many options, knowing how to make healthy and sustainable choices is essential. Shelley breaks down the different types of meats – from red meat and poultry to processed options – and offers tips on choosing leaner cuts and avoiding excess sodium. She also discusses the health benefits of fatty fish like salmon and provides insights into sustainable seafood options. For those looking to reduce their environmental footprint, Shelley explains how to look for grass-fed, pasture-raised, and sustainably caught labels. Whether you’re a meat lover or trying to cut back, this episode provides practical tips on making smarter choices that support your health and the planet.

Episode 154: Smart Choices in the Snack Food Aisle: Tips for Healthy Snacking

The Mastering the Grocery Store series heads to the snack aisle. With so many options marketed as “healthy,” it’s easy to be misled by packaging claims. Shelley explains how to navigate this confusing section of the grocery store by teaching listeners how to read nutrition labels, understand serving sizes, and avoid common traps like excessive added sugars and unhealthy fats.

Episode 153: Conquering the Cereal Aisle: Smart Choices for a Healthy Breakfast 

The Mastering the Grocery Store series moves to the cereal aisle. The cereal aisle is filled with colorful boxes and confusing labels, making it difficult to make healthy breakfast choices. Follow simple steps to read cereal labels, identify high-fiber and whole-grain options, reduce sugar intake, and more!

Episode 152: Decoding the Dairy Aisle: A Comprehensive Guide to Dairy and Dairy Alternatives 

The Mastering the Grocery Store series continues this week in the dairy section.

Episode 151: Mastering the Produce Section: Expert Tips for Selecting, Storing, and Enjoying Fresh Fruits and Vegetables

This week, the Mastering the Grocery Store series addresses navigating the produce section like a pro! Get expert tips for selecting fresh fruits and vegetables, proper storage methods to maximize freshness, and how to enjoy seasonal produce for the best flavors and nutrition.

Episode 150: Mastering the Grocery Store: Smart Shopping Tips

This week starts a new series for the Real World Nutrition podcast by exploring the essentials of mastering the grocery store. Navigating a grocery store can be overwhelming, with its complex layouts and countless options, but with the right strategies, it can become a smooth and even enjoyable experience.

Episode 146: Debunking Nutrition Myths - Gluten-Free Diets Are Healthier for Everyone

This week addresses the myth that gluten-free diets are healthier for everyone. Learn why gluten-free diets are necessary for some but not the general population. Discover practical tips for maintaining a balanced diet.

Episode 139: Eating Around Vacations

In this episode of Real World Nutrition, Shelley discusses the common cycle of dieting before, during, and after vacations. Learn how to maintain a balanced approach to eating, savor local cuisines, and return to normal habits without guilt. Shelley shares practical tips for enjoying your vacation without food stress and invites listeners to discover a more sustainable way of eating.