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.

If you have ever looked at the Nutrition Facts Panel and felt unsure about what the vitamin and mineral numbers actually...
01/13/2026

If you have ever looked at the Nutrition Facts Panel and felt unsure about what the vitamin and mineral numbers actually mean, this episode is for you.
Episode 223 of the Real World Nutrition podcast is the second part of the Nutrition Facts Panel series, focusing on micronutrients and percent Daily Value. I walk through why nutrients like sodium, vitamin D, calcium, iron, and potassium are listed, while others are not. These choices are based on population-level intake patterns, not on which nutrients matter most to an individual person.
I also spend time unpacking percent Daily Value, because it is commonly misunderstood. %DV is not a target, and it is not a judgment. It exists to help compare foods using a common reference point, not to tell you exactly what you should eat.
I also discuss nutrients that lack a %DV, why that is intentional, and how to use the label without turning it into a scorecard.
This episode is about understanding context, not memorizing numbers.
Look for Real World Nutrition with Shelley A. Rael on your favorite podcast platform.
Or listen here: https://www.shelleyrael.com/rwn-podcast/ep223

Added sugar continues to be one of the most misunderstood parts of nutrition. I still hear people say they avoid fruit, ...
01/12/2026

Added sugar continues to be one of the most misunderstood parts of nutrition. I still hear people say they avoid fruit, carrots, or potatoes because they are “high in sugar,” which tells me we are missing an important distinction.
This updated blog breaks down the difference between naturally occurring sugars and added sugars in a clear, practical way. Foods like fruits, vegetables, and dairy contain sugar, but they also provide fiber, vitamins, minerals, and water. Those naturally occurring sugars are not the primary source of excess sugar in most eating patterns.
Added sugars are a different story. They tend to add calories without much nutritional benefit, and they are easy to overconsume without realizing it. That is why the Nutrition Facts Panel now includes a specific line for added sugars, which this post explains step by step.
Avoiding added sugars completely is not the goal. Understanding where they show up and how much you are getting over the course of a day is far more useful.
You can read the full post, Sugars: Natural vs Added, here:
https://www.shelleyrael.com/blog/added-sugar-2026

Carbohydrates are one of the most misunderstood nutrients I see year after year. They are often treated as a single thin...
01/10/2026

Carbohydrates are one of the most misunderstood nutrients I see year after year. They are often treated as a single thing, when in reality carbohydrates include starch, fiber, and sugar, each with a different role in the body.
This post explains what carbohydrates actually are, where they come from, and why they matter. It covers why plant foods and dairy contain carbohydrates, why animal protein foods do not, and how the body uses carbohydrates for energy. It also explains how carbohydrates are stored as glycogen, why those stores are limited, and why they need to be replenished regularly.
There is also a section on digestion and hormones, including insulin, because that topic is often oversimplified and blamed for things it is not responsible for on its own.
If carbohydrates feel confusing or frustrating, this post is meant to slow things down and provide context, not rules.
You can read What Are Carbohydrates? Fiber, Starch, and Sugar Explained here:
https://www.shelleyrael.com/blog/carbs-explained

01/09/2026

The Nutrition Facts Panel contains more than calories and macronutrients. In this episode, the focus shifts to micronutrients, percent Daily Values, and how to use this information without confusion or overwhelm.

This second episode in a two-part series explains why certain vitamins and minerals appear on the label, what nutrients of concern really mean, how sodium, potassium, calcium, iron, and vitamin D fit into daily intake, and how to interpret percent Daily Value in a practical way.

You will learn why the label uses a 2,000-calorie reference, what 5 percent and 20 percent Daily Value actually tell you, why some nutrients have no %DV at all, and how to use the label as a comparison tool rather than a scorecard.

If the Nutrition Facts Panel has ever felt unclear or misleading, this episode helps put the numbers in context so they support better overall patterns rather than creating stress.

Read More: Nutrition Facts Panel Part 1: Serving Sizes, Servings Per Container, and Calories
Read More: Nutrition Facts Panel Part 2: Fats, Cholesterol, Carbohydrates, and Protein
Read More: Nutrition Facts Panel Part 3: Sodium, Potassium, and Other Vitamins and Minerals
Read More: Nutrition Facts Panel Part 4: % Daily Value and Other Information
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

A lot of nutrition confusion comes from skipping the basics and jumping straight into rules or elimination.In this blog,...
01/08/2026

A lot of nutrition confusion comes from skipping the basics and jumping straight into rules or elimination.
In this blog, I walk through the six classes of essential nutrients: carbohydrates, protein, fat, vitamins, minerals, and fluids. These are considered essential because we have to get them from food to support normal body function.
The post also connects nutrients to the five basic food groups and explains why those groups exist in the first place. Food groups are a general way to organize foods based on similar nutrient profiles, not a claim that a food only provides one nutrient. This is why cutting out entire food groups can sometimes mean missing important nutrients without realizing it.
I also introduce phytochemicals, which often get overlooked in basic nutrition conversations, and explain why they matter even though they are not classified as essential.
If nutrition advice has ever felt scattered or contradictory, this post brings things back to the foundation.
Read The Six Essential Nutrients Explained here:
https://www.shelleyrael.com/blog/essential-nutrients

One of the things I see over and over is how confusing the Nutrition Facts Panel still feels for people, even though we ...
01/06/2026

One of the things I see over and over is how confusing the Nutrition Facts Panel still feels for people, even though we see it every day.
In the latest Real World Nutrition podcast episode, I walk through the basics of how to read the Nutrition Facts Panel, focusing on serving sizes, calories, and macronutrients. These are the areas that tend to cause the most frustration and the most second guessing.
Serving size is not a recommendation. Calories are not a moral scorecard. Macronutrients are not something to fear. They are simply information tied to a specific amount of food.
This episode is meant to help people understand what those numbers represent and how to use them in real life. No extremes. No tracking required. Just clarity.
If nutrition labels have ever felt overwhelming or misleading, this episode will help put them back into perspective.
Listen here: https://www.shelleyrael.com/rwn-podcast/ep222 or look for Real World Nutrition with Shelley A. Rael on your favorite podcast platform.

By the first full week of January, a lot of people already feel behind. That pressure comes from the idea that everythin...
01/06/2026

By the first full week of January, a lot of people already feel behind. That pressure comes from the idea that everything should be different right away. That is not how bodies work.
Health is supported by steady patterns. Regular meals that include carbohydrates, protein, and fat. Enough fluids. Sleep that allows the body to recover. Movement that feels doable. These basics are not exciting, but they are effective.
There is no prize for going all in on January 5 and burning out by the end of the month. What actually supports energy, digestion, blood sugar, and mood is consistency.
This week can be simple. Eat breakfast. Have lunch. Eat dinner. Include foods that are satisfying and nourishing. Take a walk or stretch if that feels good. Go to bed a little earlier if possible.
Those small choices done over and over are what build long term health.

Every January, I see the same pattern. People are overwhelmed by nutrition advice before they have a chance to understan...
01/03/2026

Every January, I see the same pattern. People are overwhelmed by nutrition advice before they have a chance to understand the basics.
Questions like:
Are carbs bad?
Is sugar toxic?
Do I need supplements?
Why does eating feel so complicated?
These are not silly questions. They reflect how confusing nutrition messaging has become.
When the basics are missing, it is easy to feel unsure, frustrated, or like you are always behind. That is why I keep coming back to foundational nutrition education year after year.
This new post explains why I am starting a nutrition basics series and what to expect from it. The goal is to explain, not lecture. To inform, not overwhelm. To help people understand food in a way that fits real lives, real budgets, and real priorities.
If January usually brings more confusion than clarity, this is a good place to start.
Read Nutrition, Experience, and the Real World: Why the Basics Still Matter https://www.shelleyrael.com/blog/welcome-2026

01/02/2026

How to Read the Nutrition Facts Panel: Serving Sizes, Calories, and Macronutrients

Nutrition labels are everywhere, but many people still find them confusing. This episode breaks down the Nutrition Facts panel in a clear, practical way. Learn what serving sizes really mean, how to interpret calories, and how fats, carbohydrates, and protein are listed so you can use food labels as a helpful tool rather than a source of stress. This is part one of a two-part series on understanding the Nutrition Facts panel.
Read More: Nutrition Facts Panel Part 1: Serving Sizes, Servings Per Container, and Calories
Read More: Nutrition Facts Panel Part 2: Fats, Cholesterol, Carbohydrates, and Protein
Read More: Nutrition Facts Panel Part 3: Sodium, Potassium, and Other Vitamins and Minerals
Read More: Nutrition Facts Panel Part 4: % Daily Value and Other Information
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

This time of year brings a lot of noise around resolutions. Big promises. Big plans. Big changes that are supposed to ha...
01/01/2026

This time of year brings a lot of noise around resolutions. Big promises. Big plans. Big changes that are supposed to happen all at once.
That is rarely how real life works.
For 2026, I am encouraging a more intentional approach to wellness goals. One that starts with where you are today and builds from there. Not where you think you should be or what social media says is the right way to do things.
In the new blog, I break down why resolutions often fall apart and why goals can do the same if they are not realistic. I use examples like cooking at home without turning it into an overwhelming meal prep routine, drinking more water without chasing extreme targets, and easing into movement instead of jumping into daily workouts that do not last.
Wellness goals are not about doing everything at once. They are about choosing something manageable and sticking with it long enough for it to become part of your routine.
If you are already thinking about next year and want a steady, realistic way to approach it, you can read the full post here:
Intentional Wellness Goals for 2026: Start Small, Stay Steady https://www.shelleyrael.com/blog/goals-2026

Mindful drinking is not about cutting alcohol out or rigid rules. It is about awareness. That is the focus of the latest...
12/30/2025

Mindful drinking is not about cutting alcohol out or rigid rules. It is about awareness. That is the focus of the latest episode of the Real World Nutrition podcast.
Alcohol affects more than just how we feel in the moment. It changes appetite signals, lowers inhibition around food choices, disrupts sleep quality, and contributes to hangovers in ways that are often misunderstood. None of that is about willpower. It is physiology.
In this episode, I connect the dots between alcohol and hunger, alcohol and sleep, and the common myths around hangovers. Many of the so-called “cures” people rely on are not supported by how the body actually works. Time, hydration, food, and rest matter more than any trick.
This is not an episode about judgment or restriction. It is about understanding patterns and responses, so choices feel intentional rather than automatic. Alcohol can be part of life without taking over.
If you want a realistic, educational look at mindful drinking, this episode is for you.
Look for Real World Nutrition with Shelley A. Rael on your favorite podcast app/platform.
Or listen here: https://www.shelleyrael.com/rwn-podcast/ep221

This last week of the year is often treated like a countdown. A push to do more or do better before time runs out. That ...
12/29/2025

This last week of the year is often treated like a countdown. A push to do more or do better before time runs out. That approach rarely supports health.
A more effective option is simplicity. Eat meals. Include carbohydrates, protein, and fats. Drink fluids. Go for a walk if it feels good. Sit down and rest if it does not.
There is no health prize for forcing change in the final days of the year. Bodies respond better to consistency than urgency. Patterns over time matter far more than what happens between holidays and January first.
This week can be quiet, steady, and supportive. That is not falling behind. That is how real world health works.

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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