Eat Your Greens with Dr. Black | From nutrition to everyday habits—health made doable

Dr. Angela Black
  • 5.0 (18)
  • NUTRITION
  • UPDATED SEMIMONTHLY

Eat Your Greens with Dr. Black is your practical guide to building healthy changes that last. Rooted in nutrition and lifestyle medicine, each episode offers science-backed strategies and real-life tips you can actually use—whether you’re a busy parent, managing a chronic condition, or simply want to feel better in your daily life. From food and meal planning to sleep, movement, and stress management, Dr. Black brings clarity and compassion to the challenges of making change. Tune in for actionable takeaways and encouragement to help you eat well, live well, and thrive.

  1. Are We Eating Too Much Protein — Or Not Enough? (aka: Dr. Black checks her bias!)

    6D AGO

    Are We Eating Too Much Protein — Or Not Enough? (aka: Dr. Black checks her bias!)

    Text Dr. Black your questions or comments. Protein is everywhere right now. Protein soda. Protein chips. Protein pancakes. We’ve gone from worrying about fat to obsessing over protein—and the messaging is all over the place. So the real question is: are we eating too much… or not enough? In this episode, I break down what protein actually does in the body, how scientists determine how much we need, and why the old 0.8 g/kg recommendation isn’t the whole story. I also take a hard look at my own plant-forward bias and examine whether animal protein really is “higher quality” — and whether that actually matters for long-term health. You’ll hear where higher protein intake makes sense (especially for older adults and people strength training), where it likely doesn’t, and why the source of your protein may matter just as much as the amount. In this episode, you’ll learn: • What the current evidence says about optimal daily protein intake  • Why 0.8 g/kg prevents deficiency but may not support optimal function  • How protein needs change with age, illness, and resistance training  • Whether animal protein is truly “higher quality” than plant protein  • Why the overall food package matters more than protein grams alone By the end, you’ll understand how to personalize your protein intake in a way that supports strength, longevity, and metabolic health — without falling for marketing hype. Listen now at:  https://www.eatgreenswithdrblack.com/protein/ If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe!   For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Did you know you can send me a Text? Just click the link at the top of the show notes. You can also email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    35 min
  2. HealthQuest: Using Gamified Learning to Build Healthy Habits in Kids with April Jones, CPNP

    APR 20

    HealthQuest: Using Gamified Learning to Build Healthy Habits in Kids with April Jones, CPNP

    Text Dr. Black your questions or comments. In this episode of Eat Your Greens, I’m joined by April Jones, a pediatric nurse practitioner and the creator of HealthQuest, a gamified, evidence-based wellness platform designed to help kids and families build healthy habits together—without shame, pressure, or perfectionism. We talk about why so many wellness programs fail families, how HealthQuest uses barrier assessments instead of guesswork, and why teaching mindfulness—especially around hunger, fullness, and emotions—is one of the most overlooked skills in pediatric health. April also shares the story behind her children’s book, Mia and the HealthQuest Dragon, and how storytelling and play can completely change the way kids relate to food, movement, and their bodies. In this episode, we cover: Why healthy habits are harder to learn as adults—and why starting earlier mattersHow HealthQuest personalizes learning for both parents and kidsThe role of mindful eating in helping kids recognize hunger, fullness, and emotionsWhy pressure and “just do better” messaging backfiresHow families can practice healthy habits together instead of going it aloneWays HealthQuest improves access to health education through schools and free resourcesThis is a great listen for parents, clinicians, educators, and anyone who wants to support kids in building a healthier relationship with food and their bodies—without turning meals into a power struggle. Where to find April Jones and HealthQuest: https://www.linkedin.com/in/apriljones5/ https://www.instagram.com/healthquestapp https://www.facebook.com/DiscoverHealthQuest/ https://www.discoverhealthquest.com Buy Mia and the HealthQuest Dragon If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe!   For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Did you know you can send me a Text? Just click the link at the top of the show notes. You can also email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    23 min
  3. The New Dietary Guidelines: Love Them or Hate Them?

    APR 6

    The New Dietary Guidelines: Love Them or Hate Them?

    Text Dr. Black your questions or comments. The 2025-2030 Dietary Guidelines for Americans were released earlier this year and are generating a lot of dialogue. In spite of this, many people don’t actually know what they are, who they’re meant for, or how they’re created. In this episode, I walk through what the Dietary Guidelines for Americans are, why they exist, and how they influence the food environment around us—from school meals to public health messaging. I compare the newest 2025–2030 guidelines to the previous version, explain the shift in visuals from MyPlate to the new "Real Food" pyramid, and highlight key themes that are driving the current debate. We’ll take a closer look at what’s changed, how the guidelines are meant to be used, and why they’ve sparked such strong reactions across healthcare, nutrition, and social media.  Most importantly, I’ll help you think about how to interpret the guidelines in a way that supports your health—without getting pulled into food wars or dietary extremes. To read the new DGA go to https://realfood.gov/ For a side-by-side comparison of the old MyPlate graphic and the new Eat Real Food pyramid, see the show notes on the episode webpage here.  If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe!   For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Did you know you can send me a Text? Just click the link at the top of the show notes. You can also email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    24 min
  4. National Broccoli Day: Fun Facts About My Favorite Vegetable

    MAR 22 ·  BONUS

    National Broccoli Day: Fun Facts About My Favorite Vegetable

    Text Dr. Black your questions or comments. March 22 is National Broccoli Day — and somehow I’ve never done a full episode on one of the most powerful vegetables we have. In this Fun Facts episode, I break down why this cruciferous vegetable has earned its “superfood” reputation — from fiber and micronutrients to the powerful compound sulforaphane. I explain how broccoli supports cardiometabolic health, why preparation method matters more than most people realize, and how even small amounts per week are associated with meaningful reductions in chronic disease risk. I also share practical, low-effort ways to prepare broccoli so it actually tastes good — including the simple “chop and stop” method that helps maximize its benefits. This episode isn’t about turning broccoli into a personality trait. It’s about understanding how small, consistent food choices create long-term health advantages. In this episode, you’ll learn: Why broccoli is considered a nutritional powerhouseWhat sulforaphane is and how to preserve itHow often you need to eat broccoli to see benefitWhy fiber intake matters more than most people thinkSimple cooking strategies that make broccoli more appealingHow to approach vegetables in a way that makes health doableIf you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe!   For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Did you know you can send me a Text? Just click the link at the top of the show notes. You can also email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    12 min
  5. Beef Tallow vs Seed Oils: The Science Behind the Controversy

    MAR 16

    Beef Tallow vs Seed Oils: The Science Behind the Controversy

    Text Dr. Black your questions or comments. Dietary fat is one of the most confusing topics in nutrition. One decade it’s the villain. The next, it’s the hero. Right now, social media is telling us that seed oils are toxic and beef tallow is a health food. In this episode, I break down dietary fat in a way that’s practical and evidence-based but not boring. I explain what fat is, why we need it, how different types of fat behave in the body, and why the current seed-oil-versus-tallow debate misses the real issue. I also talk about omega-6 fats, inflammation, frying, and why focusing on the whole food package matters more than demonizing individual ingredients. Finally, I share simple, doable strategies to help you use fat intentionally — supporting long-term cardiometabolic health without turning food into a math problem. In this episode, you’ll learn: What fat is and why it’s essential for healthThe difference between saturated, monounsaturated, and polyunsaturated fatsWhy omega-6 fats are not inherently inflammatoryWhy frying is the real problem — not which oil you useHow seed oils and beef tallow are both processed for safety and stabilityPractical ways to reduce saturated fat and increase healthier fatsHow to use fat where it actually adds flavor and satisfactionResources & links: Avocado Green Goddess Dressing Cooking Oils & Fats from Health Meets Food and the American Academy of Culinary Medicine.  If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe!   For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Did you know you can send me a Text? Just click the link at the top of the show notes. You can also email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    22 min
  6. How to Make Carbs Work for You (Not Against You)

    MAR 2

    How to Make Carbs Work for You (Not Against You)

    Text Dr. Black your questions or comments. Carbs have a reputation problem. We’re often told they’re the reason for weight gain, blood sugar issues, and that afternoon crash—so the solution must be to cut them out. But that approach usually backfires. Not because people lack discipline, but because carbs are deeply woven into the foods we love, our cultures, and our daily routines. In this episode, I move beyond sugar and talk about starchy foods like rice, potatoes, pasta, and bread—the foods many people feel guilty about eating. Here’s the truth: Carbs aren’t evil. But how much we eat, how processed they are, and even how we eat them makes a big difference in how our bodies respond. Instead of fear or restriction, this episode focuses on simple ways to make carb-rich foods work better for you—so you can enjoy them without the energy crash or constant hunger. I share five easy, practical “carb hacks” you can start using right away, including: Keeping the structure of carbs intact (think skins & whole grains)Pairing carbs with protein and healthy fats so they’re more fillingThe secret hack to make starch healthierChoosing carbs that also support gut healthEven changing the order you eat foods at a mealNo extreme diets. No cutting out foods you love. Just smarter, more thoughtful choices that add up over time. If you’ve ever felt stuck between “carbs make me feel bad” and “I don’t want to give them up,” this episode is for you. If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe!   For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Did you know you can send me a Text? Just click the link at the top of the show notes. You can also email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    15 min
  7. How Bad is Sugar, Really?

    FEB 16

    How Bad is Sugar, Really?

    Text Dr. Black your questions or comments. Sugar is one of the most confusing topics in nutrition — not because it’s inherently complicated, but because it’s often discussed in extremes. In this episode, I take a step back and focus on making the science of sugar clear, practical, and usable. The goal isn’t to eliminate sugar or label foods as “good” or “bad,” but to help you understand how different forms of sugar affect the body so you can make choices that actually support your health. We talk through what sugar really is, how glucose and fructose are handled differently, and why sugar packaged in whole foods like fruit behaves very differently than sugar in juice, soda, or processed foods. I also address the idea of “sugar addiction” and explain why cravings are real — but not the same thing as true addiction — and why they tend to fade when the body is supported properly. You’ll also learn why switching to “natural” sugars like honey or coconut sugar doesn’t meaningfully change the metabolic impact, and which sweeteners actually make more sense when you want something sweet. This episode is designed to give you skills, not rules: How to think about sugar without fear or guiltHow to read labels without getting lost in marketing claimsHow to reduce added sugar without tracking calories or feeling deprivedHow to make small shifts that add up over timeKey takeaway: Health becomes much more doable when you understand why certain choices work better than others. Sugar doesn’t need to be eliminated — it just needs to be placed in the right context. If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe!   For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Did you know you can send me a Text? Just click the link at the top of the show notes. You can also email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    23 min
  8. How Habits Really Form: Three Science-Backed Strategies for Lasting Change

    FEB 2

    How Habits Really Form: Three Science-Backed Strategies for Lasting Change

    Text Dr. Black your questions or comments. Is willpower really the key to success? Not according to neuroscience. In this episode, I walk you through what truly drives habit formation — and why biology, mood, stress, sleep, hormones, and environment matter far more than discipline. We’ll explore: Why habits are your brain’s “energy-saving mode”How repetition, context, and reward shape behaviorWhy identity (“I’m the kind of person who…”) mattersThree strategies scientists agree reliably build lasting habitsSimple, actionable examples for nutrition, movement, sleep, and productivityYou’ll also learn bonus tools like the One-Minute Rule, the Five-Second Rule, and friction-reducing tricks to make healthy choices the easiest choices. This episode builds on the weight loss biology episode and gives you a roadmap for sticking with your goals — without relying on motivation alone. If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe!   For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Did you know you can send me a Text? Just click the link at the top of the show notes. You can also email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    17 min
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Eat Your Greens with Dr. Black is your practical guide to building healthy changes that last. Rooted in nutrition and lifestyle medicine, each episode offers science-backed strategies and real-life tips you can actually use—whether you’re a busy parent, managing a chronic condition, or simply want to feel better in your daily life. From food and meal planning to sleep, movement, and stress management, Dr. Black brings clarity and compassion to the challenges of making change. Tune in for actionable takeaways and encouragement to help you eat well, live well, and thrive.

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