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Eat, Live, Be Well - Nutrition

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Eat, Live, Be Well - Nutrition

Shelley A. Rael, MS, RDN, LD, Registered Dietitian Nutritionist promoting Real World Nutrition. Healthy Sustainable Habits, Eat for Energy, Feel Great

Registered Dietitian Nutritionist (RDN), Nutrition Services, Virtual Programs.

03/30/2026

I was asked recently what the most important part of nutrition is.
It sounds like a simple question, but it is not an easy one to answer.
It is not one food, one nutrient, or one rule. It is not about having one “best” way to eat. What matters most is the pattern over time.
One meal does not define health. One day does not define health. What you do consistently is what adds up.
That is where balance comes in. That is where including a variety of foods, especially plant foods, comes into play. And that is where flexibility matters, because life does not follow a strict plan.
Nutrition is not one-size-fits-all, and it is not black and white. It is a science, but it also has to work in real life.
I put all of this together in this blog to break it down in a practical, realistic way.
Read more here: https://www.shelleyrael.com/blog/most-important-part-of-nutrition

03/28/2026

I get asked all the time if supplements are just as good as whole foods.
The short answer is no, but there is more to it than that.
Take vitamin C as an example. You can get 250 or 500 mg from a supplement. Or you can get it from foods like oranges, strawberries, bell peppers, and broccoli. But when you eat those foods, you are also getting fiber, fluids, and a wide range of other nutrients and compounds.
The same idea applies to fish oil. While supplements are popular, research continues to show more consistent benefits from eating fish itself. That brings protein, vitamins, minerals, and more into the picture.
Food is more than a delivery system for single nutrients. It is a combination of nutrients working together.
This is what I break down in this week’s blog, along with how supplement marketing can sometimes oversimplify things and why overall eating patterns matter more.
Read more here: https://www.shelleyrael.com/blog/whole-foods-vs-supplements

03/27/2026

How to Build a Balanced Plate When Carbohydrates Are Included

Carbohydrates are often misunderstood, but they are a foundational part of nutrition. This episode brings together recent discussions on carbs, sugar, and fiber into a practical approach you can use in everyday life.

Learn how to build balanced meals that include carbohydrates without overthinking, strict rules, or fear-based messaging. This episode covers realistic meal patterns, fiber intake, added sugars, and how to create sustainable habits that support long-term health.

Read More: How to Build a Balanced Plate When Carbohydrates Are Involved
Learn more or contact me: ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve 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

03/26/2026

Probiotics are usually the first thing people think about when it comes to gut health.
But they are only one piece of the puzzle.
There are also prebiotics, which help feed the beneficial bacteria already in the gut, and postbiotics, which are the compounds produced when those bacteria break down fiber.
I put together a blog this week that breaks all of this down in a way that is practical and easy to understand. What each one is, where they come from, and how they connect back to overall health.
This is also an area where there is still a lot we are learning. There is no single number or supplement that works for everyone, which is why I tend to bring the focus back to food and overall patterns.
If you have ever felt confused by all the “biotics” being talked about, this should help clarify things.
Read more: https://www.shelleyrael.com/blog/probiotics-prebiotics-postbiotics

03/24/2026

I hear it all the time. “Low carb worked for me.”
And I always want to know what “worked” actually means.
In many cases, it comes down to quick changes at scale, often due to water loss and eating fewer calories overall. That can feel motivating, but it does not tell the full story of what is happening or what is sustainable.
In this week’s podcast episode, I break down low-carb and no-carb diets from a nutrition science perspective. What they tend to get right, where they fall short, and why carbohydrates are often misunderstood.
Carbohydrates are not just bread and pasta. They include fruits, vegetables, beans, and whole grains. Foods that are consistently linked to long-term health.
This is not about labeling carbs as good or bad. It is about understanding how they fit into the bigger picture.
You can listen here: https://www.shelleyrael.com/rwn-podcast/ep233 or look for Real World Nutrition with Shelley A. Rael on your favorite podcast app/platform

03/23/2026

The freezer does a lot more work in my kitchen than people might expect.
Even with a smaller freezer space, there are a few foods that are always in there because they make meals easier and more consistent. This is not about having everything stocked at all times. It is about having a few reliable options that can help on busy days.
Frozen fruit for smoothies or baking. Vegetables that can be ready in a few minutes. Different protein options that make it easier to build a meal. Butter for cooking and baking. And whole grain bread that can go straight from freezer to toaster.
These are not complicated choices, but they are practical ones. They help reduce food waste, stretch grocery trips, and make it easier to put meals together without overthinking it.
If you are looking for a simple way to make meals feel more manageable, this is a good place to start.
Read more: https://www.shelleyrael.com/blog/freezer-staples

03/21/2026

You may have heard the phrase “a calorie is a calorie.” From a purely energy perspective, that statement is true. A calorie measures the amount of energy a food provides.
Carbohydrates and protein provide about 4 calories per gram. Fat provides about 9 calories per gram. When we add those numbers together, we can estimate how many calories are in a food.
But two days with the same calorie intake can look very different nutritionally.
For example, two people could each eat 2,000 calories in a day. One day might include fruits, vegetables, whole grains, beans, lean proteins, and healthy fats. Another day might include more highly processed foods with fewer nutrients and less fiber.
Both days provide the same amount of energy, yet the nutritional value is quite different.
In my newest blog post, I discuss the concept of energy equivalence, the difference between nutrient dense foods and low nutrient foods, and how factors such as food volume and fiber influence satiety.
You can read the full article, All Calories Are Equal… But Not All 2,000 Calorie Days Look the Same, here:
https://www.shelleyrael.com/blog/calories-vs-nutrition

03/20/2026

Low-Carb and No-Carb Diets: What They Get Right and What They Miss

Low-carb diets are everywhere, but what do they actually mean and do they work long term?

This episode breaks down the science behind low-carb and no-carb diets, including what they get right, where they fall short, and why carbohydrates are often misunderstood. Topics include weight loss, blood sugar, fiber, and the role of carbohydrates in overall health.

Part of an ongoing series on carbohydrates, this episode connects the dots between common nutrition advice and evidence-based recommendations.

Read More: Low-Carb and No-Carb Diets: What They Get Right and What They MissLearn more or contact me: ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve 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

03/19/2026

Many people want to know the exact numbers their body needs.
How many calories should I eat each day?
How many grams of carbohydrates do I need?
How can I be certain I am getting enough vitamins and minerals?
Nutrition science provides tools to estimate needs. Equations like the Mifflin St. Jeor formula consider height, weight, age, s*x, and activity level to estimate calorie needs.
But real life introduces variables that formulas cannot capture.
Sleep patterns, stress levels, illness, schedule changes, and daily movement all affect how the body uses energy and nutrients. Even two people with identical measurements can have different nutritional needs.
Another helpful reminder is that we eat food, not isolated nutrients. Meals naturally contain a mix of carbohydrates, protein, fat, vitamins, and minerals.
Trying to calculate every nutrient with precision often leads to frustration. Focusing on balanced meals and consistent eating patterns is usually far more useful.
This week’s blog explores why nutrition needs are harder to calculate than many people expect and how to approach eating without becoming overly focused on numbers.
Read the full article here: https://www.shelleyrael.com/blog/calculate-nutrition-needs

03/17/2026

Carbohydrates often receive a lot of attention in discussions about health and chronic disease. In many cases, they are blamed for conditions such as heart disease, diabetes, and obesity. Sugar is frequently singled out as well.
At the same time, fiber is consistently associated with positive health outcomes and is an important component of many dietary recommendations.
So how do these pieces fit together?
In this episode of the Real World Nutrition podcast, I discuss carbohydrates, sugar, fiber, and their potential role in chronic disease. The conversation looks at how these nutrients function in the body, how they are studied in research, and why the broader dietary pattern often matters more than any single nutrient.
Nutrition topics are often presented in ways that simplify complex issues. This episode explores the topic with a focus on context and evidence.
You can listen to the full episode here: https://www.shelleyrael.com/rwn-podcast/ep232
Or find Real World Nutrition with Shelley A. Rael wherever you listen to podcasts.

03/16/2026

Green foods are often some of the most nutrient-rich foods available. They provide fiber, vitamins, minerals, and plant compounds that support overall health.
Leafy greens such as spinach, kale, arugula, and collards contain a variety of nutrients, including vitamins A, C, and K, as well as potassium and other beneficial compounds. Broccoli contributes fiber and vitamin C. Avocados provide monounsaturated fat along with fiber and potassium.
Green fruits also contribute to healthy eating patterns. Foods such as kiwi, green apples, and grapes provide vitamin C, fiber, and other nutrients.
And here in New Mexico, green chile certainly deserves recognition. In addition to flavor, it contributes vitamin C, vitamin A, and potassium.
These foods are easy to incorporate into meals and snacks throughout the week. Salads, roasted vegetables, fruit snacks, and even a cup of green tea can all help add more green foods to the day.
You can read more about these foods and their nutritional benefits in the blog:
https://www.shelleyrael.com/blog/green-foods

03/14/2026

Nutrition discussions often focus on individual food choices. While those choices matter, the communities we live in also influence what foods are available, affordable, and realistic to purchase regularly.
For this National Nutrition Month blog, I wanted to focus on broader factors shaping nutrition in our communities.
The post looks at several topics, including food access, local food systems, frozen foods as an affordable option, community nutrition programs, and reducing food waste.
Frozen fruits and vegetables are one example. They are often overlooked, but they can be a practical way to include produce in meals year-round without worrying about spoilage. Community programs such as SNAP, WIC, food banks, and school meal programs also play an important role in supporting nutrition across many households.
Nutrition is not only about personal choices. Access, resources, and community systems also influence how people eat and what foods are available to them.
If you are interested in learning more about how communities support nutrition, you can read the full blog here:
https://www.shelleyrael.com/blog/nutrition-in-your-community

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Tuesday	9am - 5pm
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Friday	9am - 12pm

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Award-winning Registered Dietitian Nutritionist (RDN) – speaker, writer, and consultant with over 20 years’ experience helping hundreds of people lose weight without deprivation or rules.

Creator of the F.A.S.T.™ Program that incorporates Food acceptance, Accountability, Support, and Transformation to help people lose weight for good with mindset shifts about food and dieting.

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