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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.

02/13/2026

Carbohydrates are among the most debated nutrients in modern nutrition discussions. In this episode, fiber, starch, and sugar are clearly explained, along with how they function in the body and why they remain misunderstood.

This episode builds on the recent carbohydrate blog series and connects to the ongoing discussion about the 2025 to 2030 Dietary Guidelines. It also sets the stage for upcoming episodes that will explore carbohydrates in greater depth.

If you have ever wondered what carbohydrates actually are and why they matter, this episode provides context without oversimplifying the science.

Read more: What Are Carbohydrates? Fiber, Starch, and Sugar Explained
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

02/12/2026

I am often asked whether I support the Dietary Guidelines for Americans or not. The answer is more nuanced than a yes or no.
In Part 3 of this series, I focus specifically on what the 2025-2030 Dietary Guidelines get right. That includes clearer language about added sugars, a stronger emphasis on dietary patterns rather than individual nutrients, and improved framing of fiber, whole foods, and minimally processed foods. There is also continued progress in addressing nutrition needs across different life stages.
These updates reflect how nutrition science evolves. Better research methods lead to clearer conclusions, and clearer conclusions should shape policy. That does not mean the Guidelines are beyond critique. It does mean there are areas where they align well with the evidence we have.
This post is about credibility and balance. Not defending everything, not dismissing everything, but actually engaging with the science and what it suggests.
You can read The 2025–2030 Dietary Guidelines: What They Got Right here https://www.shelleyrael.com/blog/dga-part-3

02/10/2026

I see a lot of nutrition advice built around exclusion. Entire nutrient categories are labeled as unnecessary or harmful, leaving people trying to function on a very narrow intake.
That is why episode 227 of the Real World Nutrition podcast focuses on the six essential classes of nutrients. Carbohydrates, protein, fat, vitamins, minerals, and water all serve different purposes in the body. None of them are interchangeable, and none of them are optional.
In this episode, I go over what each nutrient class actually does, common misconceptions around them, and what can happen when intake is consistently inadequate. I also talk about phytochemicals, where they fit in, and why they matter even though they are not classified as essential.
This is not an episode about chasing dietary ideals. It is about understanding the basics well enough to make informed, flexible decisions without fear.
The Six Classes of Essential Nutrients and Phytochemicals
You can listen here or wherever you get your podcasts:
https://www.shelleyrael.com/rwn-podcast/ep227

02/09/2026

Protein is one of the most misunderstood nutrients I see in practice. Many people assume it only counts if it comes from meat, or that they are falling short unless every meal revolves around it.
The reality is much less dramatic. Protein shows up in all food groups except pure fats and sugars. Animal foods tend to provide more protein per serving, but plant foods contribute too. Beans, lentils, grains, vegetables, nuts, seeds, dairy, and eggs all add to daily intake.
Where confusion often comes in is comparison. You may see headlines claiming one food has more protein than another based on equal weights. That ignores portion size and what is actually realistic to eat in a meal. Context matters.
Protein plays many roles beyond muscle. It supports immune health, fluid balance, enzymes, hormones, and even blood sugar regulation when needed. Most people are already meeting their protein needs without trying to.
If protein feels stressful or overwhelming, it may help to zoom out and look at the full day instead of one meal or one food.
What Are Sources of Protein in the Diet?
https://www.shelleyrael.com/blog/protein-sources-2026

02/07/2026

One of the most common frustrations I hear is that nutrition advice seems to change constantly. Fat was the problem, then sugar. Cholesterol was restricted, then it faded from the spotlight. That reaction makes sense.
Part 2 of my Dietary Guidelines series focuses on what actually changed over time and why. The shifts from total fat to fat quality, from cholesterol limits to broader dietary patterns, and from single nutrients to food context were not random. They reflect better research methods and a deeper understanding of how people actually eat.
This post also explains why nutrition science is uncomfortable for many people. It rarely offers simple answers. Studying humans comes with limits, and population guidance is never about one person’s experience.
Understanding the evolution of the Guidelines helps explain why nuance matters and why skepticism should be paired with context, not dismissal.
You can read What Changed Over Time in the Dietary Guidelines—and What That Tells Us About Nutrition Science DGA Series: Part 2 of 8, here: https://www.shelleyrael.com/blog/DGA-part-2

02/06/2026

Understanding nutrition starts with understanding nutrients. This episode breaks down the six classes of essential nutrients and explains what they do, where they are found, and why removing entire nutrient categories can cause problems. The episode also covers phytochemicals, food groups, and how nutrients work together with our eating patterns in real life.

Read more: The Six Classes of Essential Nutrients (and Phytochemicals)
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

02/05/2026

Every five years, the Dietary Guidelines for Americans are updated, and every five years the same reactions show up. Confusion. Frustration. Distrust. A sense of whiplash. I get it.
That is why I started a new mini-series focused entirely on the Dietary Guidelines. In Part 1, I go back to the beginning. The first Guidelines were released in 1980, and while wording has shifted over time, many core messages have remained surprisingly consistent.
This post looks at why the Guidelines exist, who they are meant for, and how early versions framed fat, cholesterol, and heart disease. It also explores how decades of simplified messaging contributed to the idea that nutrition advice flips constantly, even when underlying themes stayed fairly stable.
This series is meant to be thoughtful and critical without being dismissive. Nutrition guidance sits at the intersection of science, policy, and lived experience, and that nuance matters.
You can read Part 1, A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
https://www.shelleyrael.com/blog/DGA-part-1

02/03/2026

Episode 226 of the Real World Nutrition podcast is out, and this one felt important to record.
After doing this podcast for years, I realized I had never really paused to explain my approach to nutrition and why I keep coming back to the basics. This episode is not about credentials or chasing trends. It is about why nutrition has to work in real-life settings, or it does not work at all.
I talk about my work across individual counseling, teaching, hospitals, community programs, home health, and prevention-focused care. When you see nutrition applied across that many situations, you start to understand why rigid plans and extreme messaging fall short.
This episode is for anyone who feels overwhelmed by nutrition noise or frustrated by advice that sounds good but does not fit their life. The goal has always been education that supports health without adding pressure or guilt.
You can listen here: https://www.shelleyrael.com/rwn-podcast/ep226, or wherever you get your podcasts, by looking for Real World Nutrition with Shelley A. Rael

02/02/2026

There is a lot happening right now, and it is understandable that many people feel emotionally and physically worn down. Stress is not just a mental experience. It affects hormones, digestion, sleep patterns, blood sugar, and immune function. Over time, unmanaged stress takes a real toll.
Self-care during difficult periods is not about ignoring reality. It is about maintaining enough stability to function within it. This can look like stepping away from constant news consumption, protecting time for meals and rest, and setting limits on conversations or situations that are overwhelming.
Disconnecting at times does not equal apathy. It is often a way to recharge, so engagement can be sustainable rather than draining. Boundaries support resilience. Compassion toward the self allows people to continue caring about others and standing up for what matters without burning out.
Health support is not optional during stressful times. It is foundational.

01/31/2026

After several weeks and posts on carbohydrates, sugar, fiber, and health, I wanted to end this part of the series with something practical.
This post focuses on how to build a balanced plate when carbohydrates are involved. Not in theory, but across a real day of eating. Carbohydrates are often framed as something that needs to be tightly controlled, yet they are a key source of energy and fiber. Removing them often creates more nutrition gaps, not fewer.
In this article, I provide a simple daily framework using food groups and portions rather than tracking. It includes examples of how carbs, protein, fat, and added sugars can fit together to support health and flexibility. Three full-day sample menus are included, along with estimated nutrient values, to show what a balanced meal plan can look like without overthinking meals.
This post is for anyone who wants clarity without restriction and acceptance that carbs are not the enemy but an essential part of a balanced diet.
Read How to Build a Balanced Plate When Carbohydrates Are Involved:
https://www.shelleyrael.com/blog/balanced-plate-with-carbs

01/30/2026

After more than 200 episodes, it felt like the right time to pause and reintroduce the voice behind the podcast. This episode shares the philosophy, experience, and real-world perspective that shape the conversations here each week.

From individual nutrition counseling to teaching, hospital work, community programs, and supporting people across the lifespan, this episode explains why the basics of nutrition still matter and why health has to fit real life, not an idealized version of it. This is an honest look at what guides the work, the podcast, and the approach to wellness without extremes, trends, or quick fixes.

Read more: Nutrition, Experience, and the Real World: Why the Basics Still Matter
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

01/29/2026

Carbohydrates are often blamed for chronic disease, but that framing overlooks many important details.
In this post, I break down how carbs, sugar, and fiber relate to diabetes, heart disease, and certain cancers. Sugar does not cause diabetes. People with diabetes can eat carbohydrates. Heart disease is not prevented by cutting carbs alone. Cancer risk is more closely tied to what is missing from the diet than to sugar itself.
What keeps showing up in the evidence is fiber. Diets low in fiber and high in added sugars and ultra-processed foods tend to increase risk over time. Diets that include fruits, vegetables, whole grains, beans, nuts, and seeds are associated with better metabolic and cardiovascular health.
This is not about blaming individuals or policing food choices. A high sugar meal here and there is not the issue. The bigger picture is whether the diet consistently includes foods that support long-term health.
If carbohydrate conversations have felt confusing or fear-driven, this post may help reframe things in a more practical and realistic way.
Carbohydrates, Sugar, Fiber, and Chronic Disease https://www.shelleyrael.com/blog/carbs-chronic-disease

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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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