Real World Nutrition

Cholesterol has had a long, complicated reputation. For years, we were told to avoid eggs, shrimp, and other high-cholesterol foods. However, research has significantly altered our understanding of dietary cholesterol. In Episode 194 of the Real World Nutrition Podcast, I unpack the science behind cholesterol: what it is, why your body needs it, and how dietary cholesterol differs from the cholesterol measured in your blood.   We'll cover which foods contain cholesterol, how saturated and trans fats influence blood cholesterol levels more than the cholesterol in food, and why eggs might not be the “bad guys” after all. I also explain why cholesterol is still listed on Nutrition Facts panels, even though it's no longer a key part of the Dietary Guidelines.   You'll leave this episode with a clear understanding of why avoiding cholesterol-rich foods may no longer be necessary, and who, if anyone, still needs to keep an eye on it. As always, we cut through the confusion and focus on what the evidence says. Prior episodes referenced: Episode 47: Is Coconut Oil a Healthy Fat? Aug 26, 2022 Episode 193: Omega-6 Isn't the Villain: What We Get Wrong About Seed Oils Jun 13, 2025 Schedule a complimentary 30-minute introductory call today to discover how I can assist you in achieving your health and wellness objectives. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 193 of the Real World Nutrition Podcast, Shelley Rael, RDN, dives into the controversy surrounding omega-6 fatty acids and seed oils. These oils have been getting a bad rap online, blamed for everything from inflammation to chronic disease. But how much of that is based on evidence, and how much is misinformation?   Shelley explains the role of omega-6 fats in the body, their importance for health, and the context we often miss when we single them out as “bad.” She also breaks down why beef tallow and lard aren't the magical, healthy alternatives some influencers claim they are—especially when those claims come from individuals with no medical or nutritional training.   You'll walk away with a clearer understanding of how seed oils fit into a healthy diet, the importance of dietary balance between omega-6 and omega-3 fats, and how to navigate the noise of nutrition misinformation.    This episode is about facts, not fear. Read More: Seed Oils & Omega-6: Clearing Up the Confusion June 5, 2025   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

The word “healthy” gets tossed around a lot, but what does it actually mean when it comes to food? In Episode 192 of the Real World Nutrition podcast, Shelley Rael, MS, RDN, discusses the complex layers of confusion and misinformation surrounding the term “healthy.” From food marketing tactics to outdated perceptions, Shelley explains why this term is more complicated than it seems.   She dives into what the FDA considers a “healthy” food (yes, there's an official definition!) and why some foods you might assume are healthy—like almonds or salmon—haven't always met that standard. Shelley also explores how labeling influences consumer choices and how different individuals define “healthy” in highly personal ways.   This episode encourages listeners to look beyond labels, embrace flexibility, and recognize that no single food is the sole determinant of your overall health. For more on this topic, visit the companion blog at https://www.shelleyrael.com/blog/healthy-food-defined Blogs and Podcast Episodes Mentioned in this Episode: Read More: What Defines a Healthy Food? The FDA's Updated Criteria Explained June 3, 2025   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Summer is a time for sunshine, travel, and delicious food, but for many, it also brings a wave of guilt, restriction, or “starting over Monday” thinking. In this episode of the Real World Nutrition podcast, Shelley is breaking down how to enjoy everything summer has to offer without falling into common mindset traps.   Shelley addresses how “vacation mode” can lead to the all-or-nothing cycle and how to break free from it while still enjoying yourself. She shares practical strategies for navigating potlucks, BBQs, road trips, and buffets, so you can make food choices that feel good during and after the event.   You'll also hear how to pack balanced snacks and meals for travel, how to think about alcohol in the heat, and what “balanced eating” actually looks like on vacation. Additionally, get some tips on seasonal movement, as activities like walking on the beach or playing outside with your family also count.   Most importantly, this episode is a reminder: Summer isn't a test, it's part of life. Let's ditch perfection and focus on nourishment, flexibility, and fun.   Blogs and Podcast Episodes Mentioned in this Episode: Read More: Stop Judging Food Choices: Why It's Time to Ditch the Food Shame 5/10/2025  Listen: Real World Nutrition Episode 188 Food Freedom: What "Eat What You Want Day" Really Means Ep 188 5/9/2025  Read More: Navigating Cookouts: Building a Balanced Plate at BBQs 5/22/2025  Read More: Traveling Light: Health Snacks and Eating Habits on the Go 11/21/2023  Read More: Thriving on the Go: Your Ultimate Guide to Staying Healthy While Traveling 12/7/2023  Read More: Get Summer-Ready: Nutrition Tips for Outdoor Adventures 5/1/2025  Read More: Mindful Drinking: Enjoying Alcohol Without the All-or-Nothing Mentality  4/10/2025  Listen: Real World Nutrition Episode 189 Sipping Smarter: Mindful Drinking for Summer Parties 5/16/2025  Listen: Real World Nutrition Episode 182 Mindful Eating in a Fast-Paced World 3/28/2025      Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

May is Osteoporosis Prevention and Awareness Month, and in this episode of the Real World Nutrition podcast, Shelley Rael, RDN, breaks down what you need to know about bone health, beyond just calcium and aging.   She explores the difference between osteoporosis and osteoarthritis, busts common myths, and highlights both non-modifiable and modifiable risk factors for men and women. Shelley shares what nutrition strategies can support bone health, focusing on key nutrients like calcium, vitamin D, and protein, and emerging research on collagen peptides as a potentially beneficial supplement for maintaining bone mineral density.   She also discusses the role of fitness in bone protection, emphasizing weight-bearing and strength-training exercises and balance work to reduce fall risk. Lifestyle tips like sleep, avoiding smoking, limiting alcohol, and making your environment fall-safe round out the episode.   Whether you're 30 or 70, it's not too late to protect your bones and live strong, one step at a time.  

This Real World Nutrition episode discusses mindful drinking during summer celebrations, from Memorial Day to weddings, cookouts, and beach vacations. Shelley revisits some of the themes from last month's episode on Alcohol, Stress, and Health: Finding Balance, and shifts the focus toward how alcohol fits into the fun and flow of summer events.   Shelley discusses why drinking is often part of the social scene, and how this doesn't mean you shouldn't drink, but instead how to stay mindful about what and how much you consume. From sugar-heavy cocktails to beachside beverages, and how alcohol + summer heat can equal fast dehydration, Shelley offers practical strategies to sip smarter.   You'll learn how alcohol affects hydration, sleep, and appetite (yes, late-night pizza is often part of the package), and why many people notice weight gain post-vacation, even when they thought they weren't eating more.   This is not a lecture; just real talk about enjoying your summer parties without sacrificing your health or waking up with regrets. This episode will help you approach summer gatherings with confidence and awareness, whether you drink or not.  

May 11 is Eat What You Want Day. But what if we stopped labeling foods as “good” or “bad” and just ate what nourishes and satisfies us? In this episode of the Real World Nutrition Podcast, Shelley Rael, RDN, breaks down the toxic cycle of food guilt, how cheat days undermine your goals, and what food freedom really looks like.   

In this episode of the Real World Nutrition podcast, Shelley discusses realistic strategies for maintaining energy and hydration during the summer months. As warmer weather invites more outdoor activity—hikes, bike rides, early morning runs, or lunchtime walks—it's easy to forget how important it is to fuel and hydrate intentionally. Shelley covers why hydration is more important in the heat, the signs of underhydration, and easy ways to stay on top of fluid intake. She also provides time-of-day-specific tips for fueling before and after physical activity, from pre-work snacks to post-ride recovery meals. Whether planning a weekend adventure or simply moving more throughout the day, this episode offers practical advice to help you feel good and stay energized all summer. It's not about perfection or rigid schedules – it's about making small, smart shifts that support your wellness in real life.

In this episode of the Real World Nutrition Podcast, Shelley explores the connection between our dietary choices and environmental health. Building on the 2025 Earth Day theme, “Our Power, Our Planet,” Shelley discusses the significant impact of food production on greenhouse gas emissions, water usage, and land degradation.   Get practical insights into sustainable eating, including incorporating more plant-based meals, reducing food waste, choosing local and seasonal produce, and more. Shelley also addresses common challenges, such as limited access to sustainable options, and offers solutions to overcome them.  

We've all had those days—back-to-back meetings, errands, workouts, family obligations—and suddenly it's 8pm, and you haven't eaten a real meal. You're not alone.   In Episode 185 of the Real World Nutrition podcast, Shelley shares strategies for creating fast, nourishing meals that don't require hours in the kitchen. Grocery shortcuts and batch-prepped staples help you quickly build a balanced plate. Shelley helps adjust your mindset and simplifies the way you think about healthy eating when time is short.   This episode is all about real-world solutions—what to stock in your freezer, fridge, and pantry, how to keep meals satisfying and not just “snacky,” and how to reframe your expectations around meal prep.  

Alcohol is often seen as a go-to way to relax or take the edge off after a stressful day. But how much does it really help—and where might it actually be adding to the problem? This episode explores the connection between alcohol, stress, and overall health, offering a clear, no-pressure look at how drinking habits can impact your body and mind.   Many people turn to alcohol to cope with stress, but few realize how it can affect things like sleep, mood, and long-term health—even when it doesn't feel excessive. This episode of Real World Nutrition breaks down the facts in a realistic and approachable way, helping you understand how alcohol interacts with stress hormones, energy levels, and decision-making.   Shelley Rael, Registered Dietitian Nutritionist, offers practical strategies to create more balance without extreme restrictions or guilt. Whether you're reassessing your relationship with alcohol, looking for better ways to manage stress, or simply curious about the effects of everyday drinking, you'll find supportive, judgment-free guidance here.  

Start your Spring Reset with small, manageable wellness steps. In Episode 183 of the Real World Nutrition Podcast, Shelley breaks down simple tips for making sustainable changes in hydration, nutrition, and lifestyle. Tune in today for actionable advice you can implement right away.

In today's fast-paced world, eating has often become a mindless activity—something we do while multitasking, scrolling on our phones, or rushing through meals. But mindful eating offers a different approach, one that encourages us to slow down, be present, and truly enjoy our food.   In this episode, Shelley explains mindful eating and how it benefits digestion, increases satisfaction, and improves overall well-being. We'll also discuss the challenges of practicing mindfulness at every meal—because, let's be honest, it's not always practical to eat in silence and focus on every bite.   So, how can we find balance? Find realistic ways to bring mindfulness into your meals, even when life is busy. Small shifts can make a big difference, whether pausing for a deep breath before eating, chewing more slowly, or simply turning off distractions. Explore simple, sustainable ways to connect with your food and improve your relationship with eating.  

Frozen, Fresh, or Canned? Choosing the Best for Your Health & Budget   March is Frozen Foods Month, making it the perfect time to talk about one of the most underrated food choices! Many people assume fresh is always best, but did you know that frozen fruits and vegetables can actually be more nutritious than fresh? In this episode, I'm breaking down the nutrient retention of fresh, frozen, and canned foods, plus how to make the best choices for your health and budget.   What is covered: ✔️ How freezing preserves nutrients better than long-haul “fresh” produce ✔️ The cost benefits of frozen foods (and how they reduce waste!) ✔️ Smart ways to freeze ingredients for meal prep (think onions, garlic, cheese, and more!) ✔️ When to choose fresh, frozen, or canned, depending on your needs No matter your budget or lifestyle, there's room for all forms of fruits and vegetables in a balanced diet. Listen now to learn how to shop smarter and make the most of what's in your kitchen.  

Meal planning often gets a bad reputation for being too structured, but it can be a powerful tool for reducing stress and improving nutrition. At the same time, intuitive eating encourages listening to your body's cues instead of following strict food rules. In this episode of Real World Nutrition, Shelley explores the pros and cons of both meal planning and intuitive eating, how they can work together, and why flexibility is the key to sustainable nutrition.   Some people thrive with a structured meal plan, while others find it restrictive. On the other hand, intuitive eating helps build trust with your body but may feel overwhelming without some structure. The best approach? A balance that allows for planning with flexibility—choosing meals that nourish while still honoring hunger, cravings, and real-life needs.   If you've struggled with rigid dieting or chaotic eating patterns, this episode will help you find a middle ground that supports your health and lifestyle.  

Diets come and go, but why do some trends stick while others fade into obscurity? In this episode of the Real World Nutrition Podcast, Shelley takes a deeper dive into diet trends through the decades—from the Grapefruit Diet of the 1950s to the rise of keto and intermittent fasting. What have we learned from these trends? Many diets promise quick fixes but fail in sustainability. Some resurface under new names, while others quietly disappear.    Learn why certain diets gain traction, why they often fail, and what truly works for long-term health.   Drawing from the carrot vs. stick approach to behavior change, Shelley discusses how motivation, restriction, and sustainability impact diet success. Do people respond better to strict rules or flexibility? How do social trends and marketing influence what we eat?  

We all set goals—whether it's eating healthier, exercising regularly, or making more time for self-care—but staying consistent can be a real challenge. Motivation is often the deciding factor in whether we stick with our habits or let them slide. This episode breaks down two common motivational approaches: the carrot (reward-based motivation) and the stick (consequence-driven motivation). Which one works best for you? And how can you use it to build long-term consistency? You'll hear practical strategies for staying on track with various wellness goals, from maintaining a regular fitness routine to making better food choices without feeling deprived. We'll also talk about setting realistic incentives, building lasting habits, and understanding what drives your motivation.   Tune in to discover how to use the right motivation style to create sustainable, positive changes in your health and wellness journey.  

In this Real World Nutrition Podcast episode, Registered Dietitian Nutritionist Shelley explores the connection between nutrition and mood. While last week's episode (176) focused on how emotions influence eating habits, today's discussion flips the perspective—showing how food impacts neurotransmitters like serotonin and dopamine and affects overall mood.   Shelley breaks down the science behind the gut-brain connection, explains how blood sugar fluctuations impact energy and emotions, and offers practical nutrition strategies for mood stability. Listeners will learn how omega-3s, probiotics, protein, and whole foods contribute to emotional well-being while understanding the risks of excessive caffeine, alcohol, and sugar.   She also provides an important disclaimer: while food can support mental well-being, it is not a cure for mental health conditions.   Tune in for science-backed, practical nutrition tips to help you feel your best daily!  

Do you reach for food when stressed, sad, or overwhelmed? Emotional eating is a typical response to feelings, but it's not just about food—it's about how we cope. In this episode of Real World Nutrition, Shelley explores why emotional eating happens, the most common triggers, and how to recognize and manage these patterns.   She discusses practical strategies for navigating emotional eating without guilt, including mindful eating, alternative coping mechanisms, and self-compassion techniques. If you've ever felt bad about eating because of emotions, this episode will help you shift your mindset and develop healthier habits. It's also important to note that occasional emotional eating is not the same as an eating disorder. While they can overlap, emotional eating is a behavior many people experience, and learning to recognize and manage it can support long-term wellness.   Tune in to learn how to build a balanced relationship with food, recognize emotional triggers, and manage cravings in a way that supports your overall well-being!  

February is American Heart Month, a time to raise awareness about the number ONE cause of death worldwide—heart disease. While diet plays a significant role in heart health, it's not the whole picture. In Episode 175 of the Real World Nutrition Podcast, Shelley discusses the non-food factors that impact your heart, including stress, sleep, and physical activity.   Chronic stress increases blood pressure and inflammation, poor sleep raises cardiovascular risk, and lack of movement weakens the heart. But small, sustainable lifestyle changes can make a big difference!   In this episode, Shelley shares practical tips for managing stress, improving sleep, and moving more—without completely overhauling your life.   Let's chat if you want to improve your heart health beyond just diet! Schedule a free Introductory Call today.    Prior episodes related to heart disease and heart health:    Episode 20: Eating for Your Heart Episode 71: Five Foods for a Healthy Heart Episode 72: Heart Disease and Cancer - Many Diseases Under Those Names Episode 125: Understanding Heart Disease and the Many Risk Factors   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 174 of the Real World Nutrition Podcast, Shelley explores the idea of “Small Changes, Big Health Impacts,” building on episode 173, discussing the power of accountability in wellness. Many people fail to achieve their health goals because they aim too high and take on too much all at once. This can lead to frustration and burnout, ultimately derailing progress.   Shelley dives into why slow and steady wins the race, illustrating how small, intentional steps can lead to significant results. Small changes form the foundation of sustainable habits, from eating healthier and exercising more to running a marathon.   This episode includes practical examples, such as setting realistic SMART goals and breaking large objectives into manageable steps. Shelley also shares her personal story of struggling with a 5K to successfully run a marathon, all by starting with small, consistent changes.   Whether you aim to eat better, move more, or improve your overall wellness, this episode offers actionable tips to help you start small, stay consistent, and achieve big results. Tune in for inspiration and practical strategies to make meaningful progress on your health journey!   Read more: Small Changes, Big Health Impacts: Why Slow and Steady Wins the Race   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In this Real World Nutrition podcast episode, Shelley explores accountability and its vital role in wellness. Accountability is more than just a buzzword—it's a powerful tool for staying on track and achieving your health and wellness goals. Whether striving to exercise more, improve your nutrition, or maintain a healthier lifestyle, having the proper accountability structure can make all the difference.   Shelley addresses various ways to implement accountability, including accountability buddies, scheduled check-ins, apps, sharing progress on social platforms, and even simply telling someone about your goals. Each method has unique benefits and challenges, and this episode will help you determine which works best for your lifestyle and personality.   Tune in to learn practical strategies, actionable insights, and how accountability can transform your wellness journey. By the end of this episode, you'll have the tools to identify the best accountability method for you and start making meaningful progress toward your goals.   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Are nutrition myths keeping you from reaching your health goals? In episode 172 of the Real World Nutrition podcast, Shelley tackles 9 of the most common myths circulating in 2025. Do you really need a multivitamin every day? Are plant-based milks always healthier than dairy? Does eating late at night cause weight gain? These are just a few questions we're answering with science-backed information.   Shelley also addresses whether egg whites are actually better than whole eggs and busts the myth that high-protein diets damage kidneys. She explains why no one-size-fits-all diet works for everyone and introduces five essential foods everyone should include, no matter their eating pattern.   Nutrition isn't about perfection or following trends—it's about finding what works for you based on facts, not myths. Tune in to learn practical, real-world nutrition tips and grab your free eBook, “Top 10 Nutrition Myths Busted: Get the Facts.”   Get your free e-book, “Top 10 Nutrition Myths Busted: Get the Facts.” This guide helps you cut through the noise with science-backed information so you can make confident, informed choices about your health. Download your copy today.     Real World Nutrition episodes mentioned:    Episode 123: The Truth About Supplements Episode 124: The Pros and Cons of Five Popular Dietary Supplements Episode 145: Debunking Nutrition Myths - You Need Supplements Episode 4: Should You Avoid Carbs? Can You? Episode 140: Debunking Nutrition Myths - Carbs are Bad for You Episode 171: Breaking Down Fad Diet Myths Episode 3: Fresh, Frozen, or Canned Episode 118: Detoxes and Cleanses - Myths and Realities Episode 141: Debunking Nutrition Myths - You Need a Detox Episode 6: Are Milk Alternatives a Healthy Option? Episode 44: Revisiting Protein Episode 45: How Much Protein Do You Need? Special 6 2022: Which Diet to Choose   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Are you tired of fad diets promising quick fixes and impossible results? In Episode 171 of the Real World Nutrition podcast, Registered Dietitian Nutritionist Shelley Rael breaks down the top 5 fad diet myths that continue to mislead people. From the truth about carbs to the dangers of extreme calorie cuts, Shelley explains why these myths persist and how to avoid falling for them.   This episode doesn't just debunk myths—it offers practical tips for focusing on what truly matters for your health. Learn how to set realistic goals, balance your meals, and build sustainable habits that last. Plus, Shelley shares how you can grab her free e-book, Top 10 Nutrition Myths Busted: Get the Facts, for even more science-based insights into common nutrition misconceptions.   Tune in to Real World Nutrition Episode 171 today!   Get your free e-book, “Top 10 Nutrition Myths Busted: Get the Facts.” This guide helps you cut through the noise with science-backed information so you can make confident, informed choices about your health. Download your copy today.     Real World Nutrition episodes mentioned:    Episode 4: Should You Avoid Carbs? Can You? Episode 140: Debunking Nutrition Myths - Carbs are Bad for You Episode 137: The Mystery of Your Calorie Needs - Solved! Episode 141: Debunking Nutrition Myths - You Need a Detox Episode 35: Omega-3 and Omega-6 Fats Episode 121: Fueling Your Fitness - Myths and More   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Starting a new year often means setting ambitious health and wellness goals, but how can you make sure they are achievable and sustainable? In Episode 170 of the Real World Nutrition podcast, Shelley shares 5 tips to guide you toward your healthiest year.   Instead of focusing on restrictions, consider adding nourishing foods to your diet and how daily movement—without punishing workouts—can become a joyful part of your routine. Shelley also debunks common myths, such as exercising on an empty stomach to burn more fat, and emphasizes the importance of fueling your body rather than depriving it.   This episode provides practical, actionable advice to help you take a balanced and positive approach to your health. Whether you're looking to refine your current habits or start fresh, this podcast is your guide to setting—and sticking with—sustainable wellness goals for 2025.   Tune in to Real World Nutrition Episode 170 today!   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

The new year is a time for fresh starts, but let's focus on setting realistic health goals instead of making fleeting resolutions. Episode 169 of the Real World Nutrition podcast discusses practical strategies for creating meaningful goals that foster lasting wellness habits.   Let's start by reflecting on 2024—what went well, what didn't, and what needs adjustment or a complete pivot. Then, explore the difference between resolutions and goals, using the SMART framework to set actionable intentions.   Shelley offers practical tips, such as starting small, focusing on process-oriented goals, tracking progress, and staying flexible when life throws curveballs. The emphasis is on progress, not perfection, and on building habits that align with one's values and lifestyle.   This episode is your guide to evaluating the past year and setting yourself up to thrive in 2025.    Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

The holidays are a time for togetherness, but they can also bring stress, overwhelming obligations, and feelings of loneliness. In Episode 168 of Real World Nutrition, we're diving into the powerful role of social connections in overall health and wellness—particularly during this busy time of year.   Research consistently shows that staying connected with friends, family, and community can reduce stress, improve mental health, and strengthen your immune system. But how do we prioritize these connections without sacrificing self-care?   This episode offers practical strategies for maintaining meaningful relationships during the holiday season. From scheduling quality time with loved ones to setting boundaries around social commitments, you'll learn how to balance connection and personal well-being.   We'll also explore ways to combat holiday loneliness by reaching out, volunteering, or creating new traditions that foster relationships. Remember, social connections aren't just about showing up—they're about being present.  

The holidays are a time for gathering, celebration, and, yes—delicious food. In Episode 167 of the Real World Nutrition podcast, Shelley focuses on embracing the joy of holiday eating through mindfulness.   Discover how to savor traditional family recipes, appreciate cultural holiday foods, and approach seasonal indulgences without guilt. Shelley explains the principles of mindful eating, emphasizing that it's not about restriction but about enjoying the entire food experience.   For social settings where full mindfulness isn't practical, Shelley introduces the concept of “more mindful” eating, offering practical ways to stay present while navigating busy holiday gatherings. Learn tips for slowing down, tuning in to hunger and fullness cues, and finding balance without sacrificing joy.   This episode reminds us that holiday eating is about connection, celebration, and pleasure—and you can enjoy it all without stress or guilt.   

The holidays can be magical—but they can also be stressful. From packed schedules to family dynamics, it's easy to feel overwhelmed. Episode 166 of the Real World Nutrition Podcast focuses on practical stress management strategies to help you navigate this busy season.   Host Shelley A. Rael reminds listeners that stress isn't just about what happens to us—it's how we respond. While we can't control others or unexpected events, we can control how we approach these challenges.   This episode dives into:

Episode 165 of the Real World Nutrition podcast addresses how to keep up your physical activity during the holidays. The holidays are a time for delicious meals and cherished gatherings, but they also increase the risk of foodborne illness. In Episode 165 of the Real World Nutrition Podcast, Shelley is tackling food safety during one of the busiest food seasons.   From proper storage techniques to cooking temperatures and cross-contamination prevention, this episode offers actionable tips to keep your holiday meals safe and healthy. Learn how to handle leftovers properly, avoid the dreaded “danger zone” for bacteria, and debunk common food safety myths like “rinsing poultry” or “judging food by its smell.”   Shelley also shares simple steps to freeze leftovers effectively and carefully serve dishes to protect loved ones from foodborne illnesses. Whether hosting a holiday feast or enjoying the day-after-Thanksgiving turkey sandwich, this episode has everything you need to stay food-safe this season.   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Episode 164 of the Real World Nutrition podcast addresses how to keep up your physical activity during the holidays.   The holiday season often brings packed schedules, shorter days, and colder weather, making it easy to let exercise routines slide. In Episode 164 of Real World Nutrition, Shelley shares practical tips for staying active even during this busy time of year.   Discover the many benefits of regular exercise, from stress management and immune support to better physical health and energy. Shelley discusses various types of physical activity and how they can fit into your life, even in short bursts throughout the day.   Learn realistic strategies for staying motivated and consistent, even when the weather and your schedule don't cooperate. Shelley shares her own weekly activity routine, including group fitness classes, yoga, and daily walks with her dogs, while offering adaptable suggestions for anyone, including home-based workouts and free resources like YouTube videos.   This episode is packed with tips to help you prioritize movement and feel your best through the season—without needing a gym membership or hours of free time.   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Episode 163 of the Real World Nutrition podcast tackles one of the biggest challenges of the holiday season: enjoying food without the guilt. In “Healthy Holiday Eating Without Guilt,” Shelley explores how to find a balanced approach to holiday meals, sidestepping the stress and worry that often come with holiday gatherings and seasonal treats. She shares strategies to help listeners enjoy the foods they love while practicing mindful eating, offering tips on reframing indulgences to feel empowering rather than overwhelming.   For those struggling with the “all-or-nothing” approach—either sticking to a diet no matter what or completely letting loose until January—Shelley shows that there's a better way to enjoy this time of year. Tune in for a supportive, realistic guide to navigating holiday eating, letting go of guilt, and celebrating without compromising on your wellness goals.   Listen now and enjoy this season guilt-free!   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 162 of the Real World Nutrition Podcast, host Shelley A. Rael, Registered Dietitian Nutritionist, discusses immune health and what “immune-boosting” means.    Contrary to popular belief, no miracle food or pill can suddenly “boost” immunity. Instead, it's about consistently maintaining a balanced lifestyle and supporting your immune system. Learn the nutrient-rich foods that aid immunity, including vitamin C sources, zinc-rich foods, and others that can help keep your immune system in top shape. Also highlighted are realistic routines, like maintaining proper sleep, managing stress, and staying physically active—all contributing to immune strength. And if you've ever wondered about popular supplements, we'll review the evidence behind favorites like vitamin C and zinc, explaining what's beneficial and overhyped. Listen for tips to stay healthier this season and help you face the cold months with confidence.   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 161 of the Real World Nutrition Podcast, host Shelley A. Rael, Registered Dietitian Nutritionist, wraps up the Mastering the Grocery Store Series with a look at the beverage aisle.    Drinks can significantly impact your health, hydration, and daily energy levels, but not all beverages are created equal. This episode covers essential information on choosing water, flavored waters, juices, soda, coffee, tea, sports drinks, and even alcohol in a balanced way. Shelley discusses the benefits and drawbacks of each category, offers tips for reading labels, and shares practical advice on navigating this aisle with a health-focused approach. Whether you're a soda lover or a coffee connoisseur, this episode will help you make smarter choices for hydration and health.     Read More: Drinks and Beverages: Making Healthier Choices for Your Health and Hydration   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

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.   Read More: Stocking Your Pantry for Success: Must-Have Staples for a Balanced Diet   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 159 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by exploring 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 confidently helps you 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.   Read More: Navigating the Canned Goods Aisle: What You Need to Know   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 158 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by exploring 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.   Read More: The Frozen Food Aisle: Beyond Convenience   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 157 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by going into the egg section. Shelley 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.   Read More: Cracking the Code: Understanding Egg Labels and Choosing the Best Eggs   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 156 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by heading to the back of the store and 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.   Read More: Exploring the Meat and Seafood Section: Tips for Healthy and Sustainable Choices   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 155 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by taking listeners through the grocery store's often confusing bread and bakery section. With so many different options, making the healthiest choice can be difficult. In this episode, Shelley explains the differences between white bread, whole wheat, multigrain, and gluten-free bread and advises on what to look for on nutrition labels. From choosing fiber-rich entire grains to understanding added sugars and sodium content, she offers tips on selecting the best bread for your health. Shelley also touches on bakery items like muffins, croissants, and pastries, sharing insights on how to enjoy these treats in moderation or opt for healthier homemade versions. Whether you're looking to tweak your diet or overhaul your bread-buying habits, this episode will leave you with practical tips for making smarter choices in the bread aisle.   Read More: Navigating the Bread and Bakery Section: Making Healthier Choices   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In this episode of Real World Nutrition, Shelley Rael continues her Mastering the Grocery Store series by heading to the snack food 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. She offers healthier alternatives, such as air-popped popcorn, unsalted nuts, and whole-grain crackers, while also sharing practical strategies for portion control and mindful snacking. Whether you're looking for convenient on-the-go snacks or something to satisfy your mid-afternoon cravings, this episode equips you with the knowledge to make healthier snacking decisions. Tune in to this episode to snack smarter and continue your journey toward better nutrition.   Read More: Smart Choices in the Snack Food Aisle: Tips for Healthy Snacking   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In this episode of Real World Nutrition, Shelley Rael continues her Mastering the Grocery Store series with a deep dive into the cereal aisle. The cereal aisle is filled with colorful boxes and confusing labels, making it difficult to make healthy breakfast choices. Shelley simplifies the process by teaching listeners how to read cereal labels, identify high-fiber and whole-grain options, and reduce sugar intake.   She explains what to look for in the ingredients list, how to choose cereals with minimal added sugars, and the importance of serving size when assessing calories. The episode also highlights healthy cereals, such as oatmeal, bran cereal, and muesli, and offers quick breakfast ideas to incorporate into a balanced diet. Whether you prefer traditional cereals or homemade options like overnight oats, this episode equips you with the knowledge to make informed and nutritious breakfast choices.   Stay tuned for the next part of the series, where Shelley will cover the snack food aisle and how to make healthier snacking decisions.   Read More: Conquering the Cereal Aisle: Making Smart Choices for a Healthy Breakfast   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In this episode of Real World Nutrition, Shelley explores the dairy aisle and helps you navigate its many options. From traditional cow's milk to plant-based alternatives like almond, soy, and oat milk, explore each choice's nutritional benefits and potential drawbacks. She also breaks down the differences between various types of yogurt, cheese, and other dairy products, offering practical advice on how to make informed decisions.   Shelley discusses the best lactose-free and plant-based dairy alternatives for those with lactose intolerance or dietary preferences. Whether adding milk to your breakfast cereal, yogurt to your smoothie, or cheese to your salad, get tips on incorporating these products into your diet. Decoding the dairy aisle can be overwhelming, but this guide ensures you can make choices that suit your nutritional needs and lifestyle preferences.   Read More: Decoding the Dairy Aisle: A Comprehensive Guide to Dairy and Dairy Alternatives    Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

​​In this episode of the Real World Nutrition podcast, Shelley heads to the produce section of your grocery store. As one of the first areas shoppers encounter, the produce section can be exciting and overwhelming. This episode offers essential tips for selecting the freshest fruits and vegetables, focusing on vibrant colors, firmness, and aroma. Shelley also covers proper storage techniques, from refrigerating leafy greens and berries to keeping root vegetables in a cool, dark place, ensuring your produce stays fresh longer. The episode discusses the organic vs. conventional produce debate, encouraging listeners to prioritize fresh produce, regardless of farming methods, while always remembering to wash their produce thoroughly. Finally, Shelley shares a seasonal produce guide with recipe suggestions for spring, summer, fall, and winter, allowing listeners to enjoy the best seasonal flavors while saving money. Tune in to learn how to optimize your grocery shopping experience in the produce section and improve your diet with fresh, nutritious fruits and vegetables.   Read More: Mastering the Produce Section: Tips for Selecting, Storing, and Enjoying Fresh Fruits and Vegetables                Recipes can be found at this link:  Spring Vegetable Stir-Fry Recipe Fresh Summer Salad Recipe Roasted Brussels Sprouts and Sweet Potato Medley Recipe Citrus Kale Salad Recipe   Read More: Truth About Organic Food    Read More: Mastering the Grocery Store: An Introduction to Smart Shopping   Listen: Real World Nutrition Podcast Episode 150: Mastering the Grocery Store: Smart Shopping Tips   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In this introductory episode of the new Real World Nutrition podcast series, we dive into 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. This episode covers the typical design of grocery stores, including the perimeter, aisles, front, and endcaps.    Shelley provides tips for efficient navigation, such as shopping during off-peak hours, sticking to your list, and grouping items by section. She also debunks the myth that you should only shop the perimeter, highlighting the nutritious and essential items in the inner aisles.    Lastly, Shelley discusses the importance of meal planning and making a detailed shopping list to ensure you get everything you need while staying within budget. Whether you're a seasoned shopper or just looking to improve your grocery game, this episode is packed with practical advice to help you shop smarter and healthier.   Read More: Mastering the Grocery Store: An Introduction to Smart Shopping   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In the final episode of the Real World Nutrition Podcast's summer series, Shelley Rael tackles Myth 10: ‘Eating After 8 PM Causes Weight Gain.'    This widely held belief suggests that late-night eating leads to weight gain due to the body's reduced ability to burn calories at night. However, Shelley explains that weight gain is more about the overall quality and quantity of food consumed rather than the specific timing. She highlights research showing that total calorie intake matters most for weight management rather than when those calories are consumed.    Shelley also provides practical tips for those who do eat late at night, emphasizing mindful eating, healthy snack choices, and portion control. As she wraps up the summer series, Shelley notes that there are many more nutrition myths out there, and she'll continue to provide evidence-based information in future episodes.    Tune in to Episode 149 to learn the truth about late-night eating and how to make informed choices for your health.   Reference: American Journal of Clinical Nutrition and National Library of Medicine   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 148 of the Real World Nutrition Podcast, Shelley tackles the myth that all calories are created equal. This common misconception suggests that the source of calories doesn't matter – 200 calories from candy is the same as 200 calories from vegetables. Shelley explains why this is not the case, emphasizing that the quality of calories significantly impacts overall health.    She highlights the importance of nutrient-dense foods that provide essential vitamins, minerals, fiber, and other beneficial compounds. Shelley discusses how different foods affect satiety and metabolic responses, noting that foods high in fiber and protein help keep you fuller longer and provide steady energy. She offers practical tips for choosing quality calories, such as prioritizing whole foods, reading nutrition labels, and balancing meals with vegetables, lean proteins, and whole grains.    Shelley also shares some delicious, nutrient-dense recipes to help listeners make healthier choices. Tune in to Episode 148 to understand why the quality of calories matters and how to make better dietary choices for lasting health benefits.   Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 147 of the Real World Nutrition Podcast, Shelley tackles the myth that you must eat small, frequent meals to boost your metabolism. This common belief suggests that eating five to six small meals daily can keep your metabolism running high, leading to better weight management and increased calorie burning. However, research shows that meal frequency does not significantly impact your resting metabolic rate or total energy expenditure. Instead, the total number of calories consumed and the nutritional quality of those calories are what truly matter.   Shelley discusses scientific studies, including one from the British Journal of Nutrition and another review from the Journal of the International Society of Sports Nutrition. Both debunk the myth and emphasize that meal frequency doesn't enhance fat loss or metabolism. She also provides practical tips for finding an eating pattern that suits your lifestyle, focusing on nutrient-dense foods, managing portion sizes, and listening to your hunger cues.   Tune in to discover the truth behind this myth and learn how to make informed choices about your eating habits. Don't miss this insightful episode, as Shelley helps you navigate nutrition myths with evidence-based information.   Reference: Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet   Reference: International Society of Sports Nutrition position stand: meal frequency   The Real World Nutrition Membership is now open through July 31. Learn more and become a member today.    Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

In Episode 146 of the Real World Nutrition Podcast, Shelley Rael addresses the myth that gluten-free diets are healthier for everyone. While it's true that gluten-free diets are essential for individuals with celiac disease and non-celiac gluten sensitivity, Shelley explains that there is no scientific evidence to support the idea that these diets offer additional health benefits for the general population. Gluten-free products can often be lower in essential nutrients like fiber, vitamins, and minerals and may contain higher sugar and fat levels to improve taste and texture.    Shelley emphasizes the importance of a balanced diet that includes a variety of nutrient-dense foods such as whole grains, fruits, vegetables, lean proteins, and healthy fats. She provides practical meal ideas and tips to help listeners make informed dietary choices. Tune in to learn more about the realities of gluten-free diets and how to support your health with a well-rounded nutritional approach.    Don't miss this insightful episode; follow, leave a review, and share it with others. #RealWorldNutrition #RealWorldNutritionPodcast #GlutenFreeMyth #NutritionFacts #HealthyEating   Reference: Gluten-Free Diet: Imprudent Dietary Advice for the General Population?   The Real World Nutrition Membership is now open through July 31. Learn more and become a member today.    Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.   Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Welcome to Episode 145 of the Real World Nutrition podcast! Shelley continues the summer series in this episode, debunking common nutrition myths. This week focuses on the myth that you need supplements to get nutrients. With the supplement industry booming, many believe they can't meet their nutritional needs through food alone. But is this the case?   Shelley explains that while supplements benefit certain situations, most people can achieve their nutrient requirements through a well-balanced diet. Whole foods provide a complex matrix of nutrients, fiber, and bioactive compounds that supplements can't replicate. However, some groups, such as pregnant women, older adults, and those with dietary restrictions, may benefit from specific supplements. Shelley discusses the evidence showing that a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is sufficient for good health. She also highlights that excessive supplement intake can be harmful and emphasizes the importance of consulting healthcare professionals before starting any supplement regimen. Tune in to Episode 145 to learn the truth about supplements and practical tips for meeting your nutritional needs through food. Listen now and make informed choices for your health! Reference: Multivitamin/mineral Supplements Reference: Vitamins for Chronic Disease Prevention in Adults Scientific Review Learn about the Real World Nutrition Membership   More blog posts: Real World Nutrition News You Can Use    Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Welcome to Episode 144 of the Real World Nutrition podcast! In this installment of our summer series debunking common nutrition myths, Shelley addresses the myth that organic foods are always healthier. Many believe that choosing organic produce and products guarantees better health, but the reality is more complex.   Shelley explains that while organic foods are grown without certain pesticides and synthetic fertilizers, this doesn't automatically make them more nutritious. Nutrient content varies widely in organic and conventional foods due to soil quality, farming practices, and crop variety. Studies have shown minimal nutrient differences between organic and conventional foods. For instance, a large review in the Annals of Internal Medicine found comparable nutrient levels.   While organic foods often have lower pesticide residues, the levels in conventional produce are typically within safety limits. Additionally, some organic products can be high in sugar, salt, and unhealthy fats, similar to their conventional counterparts. Shelley provides practical tips on prioritizing organic purchases, focusing on a balanced diet, and making budget-friendly choices. Tune in to Episode 144 to learn the truth about organic foods and how to make informed decisions for your health. Reference: Are Organic Foods Safer or Healthier Than Conventional Alternatives?: A Systematic Review SafeFruitsandVeggies.com Read More: The Truth About Organic   Listen: Real World Nutrition Episode 9: The Truth About Organic   Read More: Ignore the Dirty Dozen   Listen: Real World Nutrition Episode 30: Ignore the Dirty Dozen   Learn about the Real World Nutrition Membership   More blog posts: Real World Nutrition News You Can Use    Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook