Real World Nutrition

Episode 192: What Even Is a Healthy Food? Cutting Through the Confusion

The word “healthy” gets tossed around a lot, but what does it actually

mean when it comes to food? In Episode 192 of the Real World Nutrition podcast, Shelley Rael, MS, RDN, discusses the complex layers of confusion and misinformation surrounding the term “healthy.” From food marketing tactics to outdated perceptions, Shelley explains why this term is more complicated than it seems.

 

She dives into what the FDA considers a “healthy” food (yes, there’s an official definition!) and why some foods you might assume are healthy—like almonds or salmon—haven’t always met that standard. Shelley also explores how labeling influences consumer choices and how different individuals define “healthy” in highly personal ways.

 

This episode encourages listeners to look beyond labels, embrace flexibility, and recognize that no single food is the sole determinant of your overall health. For more on this topic, visit the companion blog at https://www.shelleyrael.com/blog/healthy-food-defined

Blogs and Podcast Episodes Mentioned in this Episode:

Read More: What Defines a Healthy Food? The FDA’s Updated Criteria Explained June 3, 2025

 

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Episode 191: Summer Eating Without Food Guilt: Tips for Grilling, Getaways, and Balanced Wellness

Summer is a time for sunshine, travel, and delicious food, but for many, it also brings a wave of guilt, restriction, or “starting over Monday” thinking. In this episode of the Real World Nutrition podcast, Shelley is breaking down how to enjoy everything summer has to offer without falling into common mindset traps.

 

Shelley addresses how “vacation mode” can lead to the all-or-nothing cycle and how to break free from it while still enjoying yourself. She shares practical strategies for navigating potlucks, BBQs, road trips, and buffets, so you can make food choices that feel good during and after the event.

 

You’ll also hear how to pack balanced snacks and meals for travel, how to think about alcohol in the heat, and what “balanced eating” actually looks like on vacation. Additionally, get some tips on seasonal movement, as activities like walking on the beach or playing outside with your family also count.

 

Most importantly, this episode is a reminder: Summer isn’t a test, it’s part of life. Let’s ditch perfection and focus on nourishment, flexibility, and fun.

 

Blogs and Podcast Episodes Mentioned in this Episode:

Read More: Stop Judging Food Choices: Why It’s Time to Ditch the Food Shame 5/10/2025 

Listen: Real World Nutrition Episode 188 Food Freedom: What "Eat What You Want Day" Really Means Ep 188 5/9/2025 

Read More: Navigating Cookouts: Building a Balanced Plate at BBQs 5/22/2025 

Read More: Traveling Light: Health Snacks and Eating Habits on the Go 11/21/2023 

Read More: Thriving on the Go: Your Ultimate Guide to Staying Healthy While Traveling 12/7/2023 

Read More: Get Summer-Ready: Nutrition Tips for Outdoor Adventures 5/1/2025 

Read More: Mindful Drinking: Enjoying Alcohol Without the All-or-Nothing Mentality  4/10/2025 

Listen: Real World Nutrition Episode 189 Sipping Smarter: Mindful Drinking for Summer Parties 5/16/2025 

Listen: Real World Nutrition Episode 182 Mindful Eating in a Fast-Paced World 3/28/2025 

 

 

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Episode 190: Why It Could Be Too Late to Build Your Bones – But Not Too Late to Protect Them

May is Osteoporosis Prevention and Awareness Month, and in this episode of the Real World Nutrition podcast, Shelley Rael, RDN, breaks down what you need to know about bone health, beyond just calcium and aging.

 

She explores the difference between osteoporosis and osteoarthritis, busts common myths, and highlights both non-modifiable and modifiable risk factors for men and women. Shelley shares what nutrition strategies can support bone health, focusing on key nutrients like calcium, vitamin D, and protein, and emerging research on collagen peptides as a potentially beneficial supplement for maintaining bone mineral density.

 

She also discusses the role of fitness in bone protection, emphasizing weight-bearing and strength-training exercises and balance work to reduce fall risk. Lifestyle tips like sleep, avoiding smoking, limiting alcohol, and making your environment fall-safe round out the episode.

 

Whether you’re 30 or 70, it’s not too late to protect your bones and live strong, one step at a time.

 

🎧Tune in to get all the tips.

 

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Episode 189: Sipping Smarter: Mindful Drinking for Summer Parties

This Real World Nutrition episode discusses mindful drinking during summer celebrations, from Memorial Day to weddings, cookouts, and beach vacations. Shelley revisits some of the themes from last month’s episode on Alcohol, Stress, and Health: Finding Balance, and shifts the focus toward how alcohol fits into the fun and flow of summer events.

 

Shelley discusses why drinking is often part of the social scene, and how this doesn’t mean you shouldn’t drink, but instead how to stay mindful about what and how much you consume. From sugar-heavy cocktails to beachside beverages, and how alcohol + summer heat can equal fast dehydration, Shelley offers practical strategies to sip smarter.

 

You’ll learn how alcohol affects hydration, sleep, and appetite (yes, late-night pizza is often part of the package), and why many people notice weight gain post-vacation, even when they thought they weren’t eating more.

 

This is not a lecture; just real talk about enjoying your summer parties without sacrificing your health or waking up with regrets. This episode will help you approach summer gatherings with confidence and awareness, whether you drink or not.

 

🎧Tune in and approach summer gatherings with confidence and awareness, whether you drink or not.

 

Listen Now: Real World Nutrition podcast episode 184 Alcohol, Stress, and Health: Finding Balance.

 

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Episode 188: Food Freedom: What "Eat What You Want Day" Really Means

May 11 is Eat What You Want Day. But what if we stopped labeling foods as “good” or “bad” and just ate what nourishes and satisfies us? In this episode of the Real World Nutrition Podcast, Shelley Rael, RDN, breaks down the toxic cycle of food guilt, how cheat days undermine your goals, and what food freedom really looks like. 

 

🎧Tune in and learn how to stop justifying your food choices and start trusting yourself again.

 

Read More: Stop Judging Food Choices: Why It’s Time to Ditch the Food Shame

 

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Episode 187: Fueling Your Fitness – Small Shifts for Sustained Summer Energy

In this episode of the Real World Nutrition podcast, Shelley discusses realistic strategies for maintaining energy and hydration during the summer months. As warmer weather invites more outdoor activity—hikes, bike rides, early morning runs, or lunchtime walks—it’s easy to forget how important it is to fuel and hydrate intentionally.

Shelley covers why hydration is more important in the heat, the signs of underhydration, and easy ways to stay on top of fluid intake. She also provides time-of-day-specific tips for fueling before and after physical activity, from pre-work snacks to post-ride recovery meals.

Whether planning a weekend adventure or simply moving more throughout the day, this episode offers practical advice to help you feel good and stay energized all summer. It’s not about perfection or rigid schedules – it’s about making small, smart shifts that support your wellness in real life.

🎧Tune in and take some pressure off your summer routine with strategies that work.

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Episode 186: Earth-Friendly Eating: How Your Food Choices Impact the Planet

In this episode of the Real World Nutrition Podcast, Shelley explores the connection between our dietary choices and environmental health. Building on the 2025 Earth Day theme, “Our Power, Our Planet,” Shelley discusses the significant impact of food production on greenhouse gas emissions, water usage, and land degradation.

 

Get practical insights into sustainable eating, including incorporating more plant-based meals, reducing food waste, choosing local and seasonal produce, and more. Shelley also addresses common challenges, such as limited access to sustainable options, and offers solutions to overcome them.

 

🎧This episode helps individuals to make informed food choices that contribute to a healthier planet, emphasizing that even small changes can lead to significant environmental benefits.

 

Real World Nutrition blog: Eating for Sustainability: How to Reduce Your Food’s Energy Footprint April 22, 2025

Real World Nutrition blog: Eco-Friendly Eating: Simple Swaps for a More Sustainable Diet April 24, 2025

U.S. Environmental Protection Agency: Preventing Wasted Food At Home

 

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Episode 185: Quick, Healthy Meals When You’re Too Busy To Cook

We’ve all had those days—back-to-back meetings, errands, workouts, family obligations—and suddenly it’s 8pm, and you haven’t eaten a real meal. You’re not alone.

 

In Episode 185 of the Real World Nutrition podcast, Shelley shares strategies for creating fast, nourishing meals that don’t require hours in the kitchen. Grocery shortcuts and batch-prepped staples help you quickly build a balanced plate. Shelley helps adjust your mindset and simplifies the way you think about healthy eating when time is short.

 

This episode is all about real-world solutions—what to stock in your freezer, fridge, and pantry, how to keep meals satisfying and not just “snacky,” and how to reframe your expectations around meal prep.

 

🎧Whether you’re in a season of busyness or this is just your normal pace, tune in now for realistic, doable ideas to feed yourself without relying on takeout or skipping meals altogether. 

Blogs from Real World Nutrition: 

Real World Nutrition blog: 5 Quick & Easy Meals to Make When You’re Overwhelmed

 

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Episode 184: Alcohol, Stress, and Health: Finding Balance

Alcohol is often seen as a go-to way to relax or take the edge off after a stressful day. But how much does it really help—and where might it actually be adding to the problem? This episode explores the connection between alcohol, stress, and overall health, offering a clear, no-pressure look at how drinking habits can impact your body and mind.

 

Many people turn to alcohol to cope with stress, but few realize how it can affect things like sleep, mood, and long-term health—even when it doesn’t feel excessive. This episode of Real World Nutrition breaks down the facts in a realistic and approachable way, helping you understand how alcohol interacts with stress hormones, energy levels, and decision-making.

 

Shelley Rael, Registered Dietitian Nutritionist, offers practical strategies to create more balance without extreme restrictions or guilt. Whether you’re reassessing your relationship with alcohol, looking for better ways to manage stress, or simply curious about the effects of everyday drinking, you’ll find supportive, judgment-free guidance here.

 

🎧Tune in to walk away with realistic ideas you can use right away—so you can support your health without giving up the things you enjoy.

Blogs from Real World Nutrition: 

Alcohol & Stress: How Drinking Impacts Your Body and Mind Apr 8, 2025

Mindful Drinking: Enjoying Alcohol Without the All-or-Nothing Mentality Apr 10, 2025

 

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Episode 183: Spring Reset: Simplifying Wellness in Small, Sustainable Steps

Start your Spring Reset with small, manageable wellness steps. In Episode 183 of the Real World Nutrition Podcast, Shelley breaks down simple tips for making sustainable changes in hydration, nutrition, and lifestyle. Tune in today for actionable advice you can implement right away.

🎧 Listen now.

Blog from Real World Nutrition: How to Simplify Wellness: 10 Small, Effective Changes for a Healthier Life April 4, 2024

 

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