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PODCAST

Real World Nutrition

Shelley A. Rael, MS RDN LD

Move past the fads, gimmicks, trends, detoxing, cleanses, fasting, and other unrealistic ideas about eating in the real world. If you want to eat and enjoy food without being deprived because you live in the real world, join Registered Dietitian Nutritionist Shelley A. Rael as she sorts through the hype and gives and real talk about eating healthier.

health & fitness nutrition

All Episodes

19:09

Social Determinants of Health: What Food Access...

Real World Nutrition ·

2025/11/28

A practical look at how social determinants of health shape daily choices, especially when it comes to food access and programs like SNAP. This episode breaks down the real barriers people face, the assumptions that keep misinformation alive, and what it actually takes to support long term health in real world conditions.

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21:05

NOVA Classification and Ultra-Processed Foods: What...

Real World Nutrition ·

2025/11/21

Ultra-processed foods get talked about a lot, but most of the conversations skip the basics. This episode breaks down what “processed” actually means, how the NOVA classification system works, why it is controversial, and what matters for real life eating. This is not a fear-based take on food. It offers a grounded, practical look at how food processing affects nutrition, health, and decision-making. Includes examples, common misunderstandings, and take-home points that help people make realistic

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19:00

Deconstructing Food Labels: Marketing, Misleading...

Real World Nutrition ·

2025/11/14

Explore how front-of-package food labels use marketing language to influence choices. Learn which claims are regulated, which are misleading, and how to identify red flags when reading labels.Part two of a two-part series that makes sense of the information on your food labels.

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22:39

Deconstructing Food Labels – What They’re Really Saying

Real World Nutrition ·

2025/11/07

Food labels are full of numbers, claims, and buzzwords — but how much of it really matters? This episode breaks down the basics: what’s required by law, what’s optional but regulated, and how to interpret those common phrases like “low fat,” “good source of,” or “light.” Learn how to read the ingredients list, understand nutrient claims, and separate useful facts from marketing fluff.

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13:22

Seafood and Sustainability: What You Should Know

Real World Nutrition ·

2025/10/31

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.

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12:08

Seafood Myths and Misinformation

Real World Nutrition ·

2025/10/24

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.

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15:00

Vegetarian Nutrition Across All Ages

Real World Nutrition ·

2025/10/17

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

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17:41

Vegetarian Myths and Misconceptions

Real World Nutrition ·

2025/10/10

Vegetarian eating often comes with numerous myths and misconceptions. Do vegetarians really struggle to get enough protein? Is a vegetarian diet automatically healthier? Can athletes or kids thrive on a vegetarian lifestyle? In this episode of Real World Nutrition, we debunk the most common misconceptions about vegetarian diets and explain what the science and real-life experiences really reveal.

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21:15

What Does Vegetarian Mean?

Real World Nutrition ·

2025/10/03

Vegetarian eating is more than just “no meat.” In this episode, I explain what vegetarian really means, the different types of vegetarian diets, and why people choose this eating style. We’ll cover the cultural and historical roots of vegetarianism, common misunderstandings, and what day-to-day meals can look like for different vegetarian approaches. If you’ve ever wondered about the spectrum of vegetarian eating, this episode clears up the confusion.

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25:47

Fat in the Diet: Healthy Choices Without the Hype

Real World Nutrition ·

2025/09/26

Fat isn’t the enemy—but it isn’t a free pass either. In this episode of Real World Nutrition, learn the role fat plays in the body, the differences between saturated, unsaturated, and trans fats, and how to make real-world choices without falling for the hype.

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22:38

Sodium, Salt, and Balance in the Real World

Real World Nutrition ·

2025/09/19

Salt often gets a bad reputation, but the truth is more nuanced. In this episode, we’re talking about sodium: what it does in the body, why we need it, and how too much can create real health problems. You’ll learn about the sources of sodium in your diet, how to interpret food labels, and practical strategies for balancing your intake without extremes. This episode pairs with the blog “Salt: Why Your Body Needs It—But Not Too Much,” linked in the show notes.

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22:09

Do the Dietary Guidelines Really Matter?

Real World Nutrition ·

2025/09/12

The Dietary Guidelines for Americans have been around for over 40 years, shaping everything from school lunches to food labels. But do they actually matter for your health? In this episode of Real World Nutrition, Shelley Rael unpacks the history, the myths, and the real impact of the Guidelines — and how they can be useful in everyday life.

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15:11

The Real Story About Sugar

Real World Nutrition ·

2025/09/05

Sugar is one of the most misunderstood parts of nutrition. Some call it poison. Others shrug it off as harmless. The truth is more nuanced. In this episode of Real World Nutrition, we explore the nature of sugar, its role in the body, the distinction between natural and added sugars, and why the quantity is more significant than cutting it out completely. Also covered are recommendations from major health organizations, common myths, the many names sugar hides under, and why nutrition is rarely

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19:51

Black Tea vs Green Tea: Health Benefits Compared to...

Real World Nutrition ·

2025/08/29

Black tea or green tea—which one is better for your health? This episode breaks down what the research actually shows about tea, including its antioxidant properties, impact on heart health, energy benefits, and the differences in caffeine content compared to coffee. Plus, what matters most if you’re choosing tea for health benefits.

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21:40

Diet Trends, Food Fear, and Food Freedom

Real World Nutrition ·

2025/08/22

From keto to intermittent fasting to plant-based diets, it feels like diet trends never stop evolving. But do these diets really hold the answers to better health, or are they just recycling old ideas with new names? In this episode, we explore the truth about diet trends, why so many foods are labeled “bad,” and how fear-based messages about food are hurting more than helping. Learn how to cut through the confusion, stop labeling foods, and focus on consistent eating patterns that actually support

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22:23

Superfoods, Clean Eating, and Why Labels Don’t Help

Real World Nutrition ·

2025/08/15

“Superfoods” and “clean eating” sound like the fast track to better health, but do they really mean anything? In this episode, we break down what’s hype and what’s fact, how these terms can fuel guilt or confusion, and what actually matters for a balanced diet.

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25:25

Episode 201: Wellness Without the Hype: What Actually...

Real World Nutrition ·

2025/08/08

This episode explores the true meaning of wellness and breaks down what truly helps you feel better in the long term versus what merely appears good on social media. Wellness isn’t a juice cleanse, a supplement, or a quick fix. It’s consistent action over time. Tune in for five realistic ways to build wellness into your day, and hear why some trends aren’t worth your energy.

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20:36

Episode 200: Decoding Food Ingredients: What’s Really...

Real World Nutrition ·

2025/08/01

Episode 200: “Decoding Food Ingredients: What’s Really in Your Food?”This episode breaks down the most common food ingredients and additives on U.S. labels—what they are, why they’re used, and what’s actually worth paying attention to. Plus, a quick comparison to European ingredient standards.

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17:30

Episode 199: Health Halo Hype: When Food Swaps Miss...

Real World Nutrition ·

2025/07/25

Is removing artificial dyes or switching sugars making food healthier—or just better marketed? This episode breaks down the “health halo” effect and why ingredient swaps often miss the bigger picture. It also explores the deeper issue of food insecurity and why access to nutritious food matters more than cosmetic food changes. From misunderstood ingredients to misguided food trends, the focus shifts to what truly impacts public health.

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10:21

Episode 198: Should You Worry About the Dirty Dozen

Real World Nutrition ·

2025/07/18

Every year, the Dirty Dozen list shows up like clockwork, stirring up fears about pesticide exposure from conventionally grown fruits and vegetables. But is this list really giving you the whole picture? In this episode, I revisit the Dirty Dozen—what it is, where it comes from, and most importantly, what it doesn’t tell you.I discuss the facts behind pesticide residue levels, why the list can be misleading, and how it contributes to food anxiety, especially among those already trying to eat

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