Eat, Live, Be Well - Nutrition

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.

10/31/2025

Sustainability is a buzzword we see everywhere, especially when it comes to seafood. But what does it really mean, and how can you tell if your seafood choices are truly sustainable? In this episode, Shelley Rael explains what to look for when buying seafood, the truth about labeling and certification programs, and how responsible choices can support both personal health and environmental balance.

Seafood is often surrounded by myths that make it difficult for people to know what to believe. Fresh versus frozen, far...
10/30/2025

Seafood is often surrounded by myths that make it difficult for people to know what to believe. Fresh versus frozen, farmed versus wild, and concerns about mercury are some of the most common questions. These claims often lead to confusion and hesitation about including seafood in meals.
The reality is that frozen fish can be just as nutritious as fresh depending on handling, and farmed seafood can be both safe and sustainable. Mercury is something to be aware of, but not all fish are high in mercury, and most people can enjoy a variety of seafood without issue.
The blog post, Seafood Myths: Mercury, Fresh vs. Frozen, and Farmed vs. Wild Caught, takes a closer look at these topics and explains the facts in a straightforward way.
Read the full post here: https://www.shelleyrael.com/blog/seafood-myths

Seafood myths are one of the biggest sources of confusion I see. Many people avoid seafood because of what they’ve heard...
10/28/2025

Seafood myths are one of the biggest sources of confusion I see. Many people avoid seafood because of what they’ve heard — that it’s full of mercury, that farm-raised fish is unsafe, or that frozen seafood is “less fresh.”
In this week’s Real World Nutrition Podcast, I get into the facts behind these claims. Most of what people believe about seafood isn’t wrong on purpose, it’s just misunderstood or outdated. For example, frozen seafood can often be fresher than what’s labeled “fresh,” depending on how it’s processed. And not all farm-raised seafood is bad for you or the environment.
If you’ve ever hesitated to buy seafood because of mixed messages, this episode breaks down the reality in plain language — no guilt, no overwhelm, just real-world info you can use the next time you shop.
🎧 Listen now: https://www.shelleyrael.com/rwn-podcast/ep212 or look for Real World Nutrition with Shelley A. Rael on your favorite podcast app/platform

I talk a lot about food because it’s at the center of health, habits, and daily life. It’s not just nutrients or calorie...
10/27/2025

I talk a lot about food because it’s at the center of health, habits, and daily life. It’s not just nutrients or calories. It’s connection, comfort, and sometimes even stress.
But one thing I remind people is that healthy eating doesn’t have to be complicated. You don’t need to follow strict rules or cut out everything you enjoy. It’s about patterns, not perfection. If most of your meals include fruits, vegetables, protein, and whole grains, there’s room for everything else too.
Real health happens when food feels flexible and sustainable, not when it feels like punishment. So instead of focusing on what you “shouldn’t” eat, look at what you can add — more color, more variety, more flavor, more balance.

When I say “seafood,” most people immediately think of fish, but there’s so much more to it. Seafood includes shellfish ...
10/26/2025

When I say “seafood,” most people immediately think of fish, but there’s so much more to it. Seafood includes shellfish like mussels and oysters, crustaceans like shrimp and crab, and finfish like salmon and cod. Each of these categories not only tastes different but also brings unique nutrients to the table.
Seafood can provide protein, healthy fats, and essential vitamins and minerals, but knowing what counts as seafood is the first step to making informed choices about what you eat. That’s what I cover in my new blog: Seafood 101: What Counts as Seafood?
If you’ve ever wondered where the lines are drawn between these categories, or how they fit into a balanced diet, this blog is a straightforward guide.
Read it here: https://www.shelleyrael.com/blog/seafood-101

10/24/2025

Seafood is one of the most misunderstood food groups. In this episode, Shelley Rael breaks down common myths about seafood, including confusion around mercury, the difference between fresh and frozen, and whether farmed fish is bad for you. Learn what really matters when choosing seafood and how to enjoy it as part of a healthy, balanced diet.

When people ask me if quick oats are “less healthy” than steel-cut oats, the answer is no. Nutritionally, they’re almost...
10/23/2025

When people ask me if quick oats are “less healthy” than steel-cut oats, the answer is no. Nutritionally, they’re almost the same. The main difference is cooking time and texture. If you like chewy oats and have the time, steel-cut works. If you need something ready in minutes, quick oats are fine too.
Oats are also known for being heart healthy thanks to their soluble fiber, beta-glucan, which can help lower LDL cholesterol. But many people find themselves hungry after eating a bowl of oatmeal. That’s because oats alone don’t have much protein. Adding nuts, seeds, nut butter, or even an egg can make a huge difference in satiety.
Oats are more than just a breakfast food. Try baked oatmeal, savory bowls with vegetables, or even use oats in smoothies and baked goods.
I share more about the different types of oats and creative ways to use them here, Oatmeal for More Than Breakfast: Creative and Nutritious Ways to Enjoy It: https://www.shelleyrael.com/blog/oat-nutrition

One of the most common questions I hear is, “Is a vegetarian diet healthy for kids?” Another one: “What about during pre...
10/21/2025

One of the most common questions I hear is, “Is a vegetarian diet healthy for kids?” Another one: “What about during pregnancy or as we get older?” The short answer is yes, but the details matter.
In Episode 211 of the Real World Nutrition podcast, I walk through vegetarian nutrition across the lifespan. For kids and teens, iron, calcium, and protein are especially important. Pregnancy brings higher needs for protein, folate, iron, B12, and omega-3 fats. Adults need balance and variety, while older adults often benefit from more protein and B12, even as calorie needs decrease.
Vegetarian eating can support health at every age, but it isn’t one-size-fits-all. The nutrients to prioritize shift as we grow, age, and move through different life stages.
Listen to the full episode here: https://www.shelleyrael.com/rwn-podcast/ep211
Or look for Real World Nutrition with Shelley A. Rael on your favorite podcast app/platform: Vegetarian Nutrition Through the Lifespan

When I talk about a positive mindset, I don’t mean ignoring what’s hard or pretending things are great all the time. It’...
10/20/2025

When I talk about a positive mindset, I don’t mean ignoring what’s hard or pretending things are great all the time. It’s more about deciding how to respond when things don’t go as expected.
Maybe your workout didn’t happen or your meals weren’t ideal. That doesn’t mean you failed—it means you’re human. The real shift comes when you look at what’s next instead of what went wrong.
Having a more positive attitude helps with consistency and motivation. It’s easier to stick with your health habits when you stop expecting perfection and start focusing on effort and intention.
The next time something feels off track, take a breath, regroup, and keep moving forward. That’s the real definition of progress.

When people think pumpkin, the first thing that comes to mind is pie. While I enjoy a good slice, pumpkin goes way beyon...
10/18/2025

When people think pumpkin, the first thing that comes to mind is pie. While I enjoy a good slice, pumpkin goes way beyond dessert. Pumpkin is packed with fiber, potassium, and vitamin A, making it a solid addition to everyday meals.
Fresh pumpkin can be roasted and used in soups or blended into sauces. Canned pumpkin is convenient and versatile for breakfasts, snacks, or savory dishes. Even the seeds are worth saving. Roasted pumpkin seeds provide protein, fiber, and essential minerals.
Pumpkin spice is another seasonal favorite, though it is not pumpkin at all. The blend of cinnamon, nutmeg, ginger, and cloves adds warmth and a little nutrition of its own.
Pumpkin is more than a fall trend. It is a food worth keeping in rotation beyond pie season. Check out my blog for practical ways to make pumpkin part of everyday meals.
Check out Pumpkin Beyond Pie: Nutrition and Uses in Everyday Meals https://www.shelleyrael.com/blog/pumpkin-nutrition

10/17/2025

Vegetarian eating looks different at every stage of life. From childhood and adolescence to pregnancy, adulthood, and older age, nutrient needs shift and so do the challenges of meeting them. In this episode of Real World Nutrition, I discuss the key considerations for vegetarian nutrition at various ages, including protein, iron, vitamin B12, and more. Whether you are a vegetarian now, raising vegetarian kids, or considering it later in life, this episode provides practical, no-nonsense guidance backed by evidence.

When I talk to people about nuts, I hear two things: they love them, and they worry they should avoid them because of th...
10/16/2025

When I talk to people about nuts, I hear two things: they love them, and they worry they should avoid them because of the calories. Here’s the reality: nuts are nutrient-dense, not “bad” foods. They give you protein, fiber, healthy fats, and key vitamins and minerals. The problem is that nuts are easy to overeat.
A serving is a small handful or ¼ cup. That’s around 23 almonds, 18 cashews, or 14 walnut halves. Small numbers, but plenty to get the benefits.
The other thing to keep in mind is what’s added to nuts. Honey-roasted or candied nuts are more like candy than a healthy snack. Salted nuts are fine in moderation, but if you’re watching sodium, stick to unsalted or lightly salted.
Bottom line: nuts can be a smart choice as long as you’re mindful of serving size and preparation. Learn more here: Nut Nutrition: More Than Just a Snack https://www.shelleyrael.com/blog/nut-nutrition

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Ready to ditch dieting and start eating?

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.

Moderator and founder of the Real Word Nutrition Facebook Group helping you navigate eating healthier in the real world. Join the conversation.

Watch my free on-demand webinar Eating Is Not Cheating at EatingIsNotCheating.com