Nutrition Nuance With Dietitian Ann

Trigger warning: This episode discusses calories and macronutrient distributions for weight and body composition. If you struggle with disordered eating or body dysmorphia, you may want to skip this one."So what are your macros?" might be the worst pickup line you've ever heard — but if it's left you wondering what macros actually are and whether you need to track them, this episode is for you.Registered Dietitian Ann breaks down everything you need to know about macronutrients: what they are, who actually benefits from tracking them, and what most people should do instead.In this episode:What macronutrients (macros) are and why everyone's talking about themThe three main reasons people track macros — and whether any of them apply to youThe surprising history of how fat got demonized in the '90s, and what the science actually says nowHow carbs became the next villain — and what the research really shows about low-carb and keto dietsWhy protein is "the last macro standing" — and how much you actually need based on your life stage and goalsWhat Dietitian Ann actually does to balance her own meals (hint: no spreadsheet required)A simple shortcut most people can use instead of trackingEpisodes mentioned:Episode 2: How Much Protein Do You Actually Need?Episode 3: Are Carbs Really That Bad?The bottom line: Most people don't need to count every gram. Focus on the quality of what you're eating and use the plate method — ¼ protein, ¼ starch, ½ fruits and vegetables — and you're most of the way there.Want someone to handle the macro-balancing for you?The Peas and Hoppy Meal Guides app builds every meal with 20–35g of protein, 45–60g of quality carbs, and healthy fats from plant and fish sources — so you can eat well without the math.You can adjust the meals to fit your preferences, and the app automatically creates your grocery list so shopping is faster and easier. Try it for free at https://peasandhoppiness.com/.Read a summary of the episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/what-are-macros-and-do-you-need-to-track-them

Carbohydrates have become one of the most misunderstood nutrients in nutrition.In this episode, Dietitian Ann breaks down the science behind carbohydrates, without the fear tactics, and helps you understand how to include them in a way that supports your health.What You’ll Learn:Why “carbs are bad” is the wrong questionHow carbohydrates affect blood sugar and insulinThe truth about sugar and chronic diseaseWhat happens when you cut carbsThe difference between whole carbs and refined carbsWhy fiber is so importantHow to balance carbs without overthinking itKey Takeaways:Carbs are your body’s preferred energy sourceQuality and context matter more than quantityFiber-rich carbs support long-term healthYou don’t need to eliminate carbs to be healthyPractical Tips:Pair carbs with protein, fat, or fiberFocus on whole, minimally processed foods most of the timeDon’t stress about occasional sweets. Instead, look at overall patternsWant help applying this to real life?Every meal plan in the Peas and Hoppy Meal Guides app is planned for balanced nutrition - including sufficient protein, 45-60 grams per meal of high-quality carbs for energy, and healthy fats for your brain and heart.You can adjust the meals to fit your preferences, and the app automatically creates your grocery list so shopping is faster and easier.Try it for free at https://peasandhoppiness.com/.Read a summary of the episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/are-carbs-really-that-bad

In this episode, registered dietitian Ann Kent breaks down protein recommendations in a way that actually makes sense.If you’ve ever wondered:How much protein do I really need?Am I eating too little… or too much?Do I need to track every gram?This episode is for you.What you’ll learn:The difference between minimum vs optimal protein intakeWhy most people don’t need extreme protein goalsHow much protein per meal actually mattersThe truth about plant vs animal proteinWhen higher or lower protein intake is appropriateA simple, realistic way to meet your needs without trackingKey takeaway: Most people do well with 1.2–1.6 g/kg/day, spread throughout the day - with 20-30 grams per meal and protein-rich snacks if needed.Want help applying this to real life?Every meal plan in the Peas and Hoppy Meal Guides app is planned for balanced nutrition - including 20-30 grams of protein, high-quality carbs for energy, and healthy fats for your brain and heart.You can adjust the meals to fit your preferences, and the app automatically creates your grocery list so shopping is faster and easier.Try it for free at https://peasandhoppiness.com/.Read a summary of the episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/how-much-protein-do-you-actually-need

If nutrition advice feels confusing, you’re not alone. There’s a lot of noise out there - and not all of it is helpful (or safe).In this episode, Dietitian Ann breaks down how to confidently decide who’s worth listening to so you can stop second-guessing your choices.What You’ll Learn:Why nutrition advice feels so overwhelmingHow to spot red flags in health and wellness contentThe difference between real expertise and online influenceWhy true experts sound more nuanced (and less extreme)The 5 Questions to AskBefore you trust nutrition advice, ask:What is their expertise?Are they using emotion or extremes?Where is the bias?What information is missing?Are they overly confident or appropriately nuanced?You don’t need to know everything about nutrition - you need a nutrition expert you can trust.If you’d like a place to ask questions in a closed, moderated community, you can find that inside the Peas and Hoppy Meal Guides app.Inside the members-only forum you’ll discover threads about nutrition, recipes, and resources.The forum is available for all levels of membership, which starts at just $24.99/year. Learn more and try it for free at https://peasandhoppiness.com/.Read a summary of the episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/how-do-you-know-who-to-trust-for-nutrition-advice

Nutrition advice online is confusing. Registered Dietitian Ann Kent has spent over a decade helping people navigate the science of food without falling into diet culture or nutrition extremes.Each episode answers a nutrition question in the first five minutes, then explores the nuance of the science and how to apply it to your real life.Ann is a Registered Dietitian, Certified Diabetes Care and Education Specialist, and Certified Intuitive Eating Counselor.If you’re tired of nutrition noise and want practical guidance to get dinner on the table, this show is for you.Find links, show notes, and full transcripts of episodes at PeasAndHoppiness.com/Podcast