20h ago

How Can You Eat Healthy on a Budget?

Groceries seem to keep getting more expensive — but eating well doesn't have to be something you sacrifice to stay within your budget. In this episode, Registered Dietitian Ann Kent shares 10 practical, evidence-backed tips organized into three categories: budget-friendly recipe strategies, reducing food waste, and smarter shopping habits. In this episode: Why plant-based proteins, seasonal produce, and whole grains are the three most impactful budget-friendly swaps — and how to actually use them The real cost of food waste (in 2010, an estimated $161 billion worth of food was thrown out in the U.S. alone) and four tips to reduce it in your own home How to make a grocery list that actually works — including why meal planning doesn't have to be complicated The truth about best-by, sell-by, and use-by dates — and why your senses are more reliable than any stamp on the package Grocery store shelf placement strategies designed to get you to spend more — and how to shop around them When to shop your own fridge and pantry before heading to the store A note on food insecurity in the U.S. and the resources available for families who need them Ann's personal approach — including how tortilla pizza fits the plate method perfectly and why she always puts ice cream on the grocery list Resources Mentioned in this Podcast: Feeding America: https://www.feedingamerica.org/ Lentil Frito Pie: https://app.peasandhoppiness.com/recipe/6990 Meal Planning Style: https://peasandhoppiness.com/quiz/ Seasonal Vegetable Guide: https://peasandhoppiness.com/seasonal-vegetable-guide/ Super Easy Last Minute Meals: https://checkout.mailerlite.com/checkout/16532 Meat Temperature Chart: https://peasandhoppiness.com/meat-temperature-chart/ The bottom line: You don't have to overhaul everything at once. Identify where your biggest challenge is — food waste, protein costs, too many trips to the store — and start there. One change at a time adds up. The Peas and Hoppy Meal Guides app was built for exactly this. Members get: A pre-made weekly menu with plant proteins and seasonal produce built in A shopping list that auto-populates and syncs with Instacart or Walmart Leftover storage instructions on every recipe A recipe search by ingredient so you can use up what you already have. An annual subscription is less than $2 per week, but will save you hundreds of dollars — try it free for 30 days at https://app.peasandhoppiness.com/ Read the transcript of this episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/how-can-you-eat-healthy-on-a-budget.

30 min

Jun 1

What Can You Do When Your Kid Won’t Eat What You Cook?

You spend an hour planning, shopping, prepping, and cooking — and then your picky eater takes one look at the plate and refuses to touch it. Sound familiar? You're not alone, and you're not a bad parent. A picky eating phase is actually biologically normal. But that doesn't make it easy. In this episode, registered dietitian (and mom of a very picky toddler) Dietitian Ann shares the evidence-based strategies that actually work — and the well-meaning things parents do that accidentally make it worse. In this episode: Why picky eating is biologically normal in children ages 1.5 to 5 — and what's actually going on in their brains The two core concepts that change everything: low pressure exposures and the Division of Responsibility What "exposure" actually means (hint: your kid doesn't have to eat the food — looking at it counts) The meal planner's job vs. the picky eater's job — and why splitting these up is what reduces the pressure How schedule, where you eat, and beverages between meals all affect whether your picky eater will try something new Common strategies that backfire: food bribes, hiding vegetables, becoming a short-order cook, labeling your child as "picky," and over-celebrating food wins What to do instead — including the one phrase that works like magic ("You don't have to eat that") When picky eating is more than a phase and it's time to call in the experts (ARFID, sensory issues, growth concerns) The real story of Ann's own dinner table: the pepper, the brownie, the Matchbox cars, and a 4-year-old who still prefers cheese pizza The bottom line: Picky eating is a long game. Think in exposures, not wins. Trust the process, give yourself grace, and remember — you can do hard things. Every recipe in the Peas and Hoppy Meal Guides app includes picky eater tips: how to modify the meal, involve your kids in prep, offer safe foods, and add low-pressure exposure right at your own dinner table. This isn’t just a meal planning app. It's a tool to make every aspect of family mealtime easier. Try it free for 30 days at https://peasandhoppiness.com/. Read the transcript of this episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/picky-eating-tips

36 min

May 25

Are Artificial Sweeteners Bad for You?

Is that afternoon diet soda leading you to an early grave — or is it actually the smarter choice? If the artificial sweetener debate has left you completely confused, this episode is going to be a breath of fresh air. Registered Dietitian Ann Kent cuts through the noise with research-backed verdicts on the top five health concerns about artificial sweeteners and explains why the topic seems so much more complicated than it actually is. In this episode: What artificial sweeteners actually are — including all eight FDA-approved non-nutritive sweeteners, naturally derived options like stevia and monk fruit, and where sugar alcohols fit in What the acceptable daily intake means, how it's determined, and how many diet sodas a 150-pound person would actually need to drink per day to hit the limit (the answer might surprise you) Research-backed verdicts on the top five health concerns: diabetes, heart disease, cancer, weight and sugar cravings, and gut health The one sugar substitute to use with caution if you're at risk for blood clots — and why the others appear safe The phrase every person should know when evaluating wellness claims: the dose determines the poison A special note on artificial sweeteners in children and what multiple organizations actually recommend What Dietitian Ann personally does — including how she bakes, what she drinks, and how she thinks about sweeteners in everyday life The bottom line: Artificial sweeteners are not harmful when consumed at or below the acceptable daily intake. It's more important to zoom out and consider your overall lifestyle, health risk factors, and yes — your taste buds. Want recipes that take the stress out of the sugar vs. sweetener debate entirely? The Peas and Hoppy Meal Guides app uses a balance of real sugar and fruit in dessert recipes — so the flavor and nutrition are both dialed in. Or do you have more questions about artificial sweeteners or anything else nutrition-related? Join the private community forum inside the Peas and Hoppy Meal Guides app — The app not only provides you with simple meal plans and tools to make mealtime easier, but you’ll also find a supportive community. Dietitian Ann personally monitors every post in the group and answers with evidence-based information, not with fear mongering. All members get access. Join for as little as $24.99 per year at https://peasandhoppiness.com/. Read the transcript of this episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/are-artificial-sweeteners-bad-for-you

23 min

May 18

What's Up With GLP-1 Medications?

Trigger warning: This episode discusses weight, body composition, and body dysmorphia. Weight loss is not being promoted, but this topic may be triggering if you have a history of eating disorder, body dysmorphia, or are working toward making peace with food. GLP-1 medications are everywhere — and so is the confusion around them. Whether you're considering one, know someone who's on one, or just want to cut through the noise, this episode is for you. Registered Dietitian Ann offers a thoughtful, judgment-free, evidence-based breakdown of GLP-1 and GIP medications. This episode isn’t here to convince you to take one or avoid one — just to make sure you have the information you deserve before making any decisions. In this episode, you’ll learn: What GLP-1 and GIP medications actually are, how they work, and which medications fall into which category (including semaglutide, liraglutide, and tirzepatide) How these medications were first developed to treat type 2 diabetes, and then how they became known as (and approved for) weight-loss medications FDA-approved uses beyond weight loss: cardiovascular protection, kidney disease, fatty liver disease, and sleep apnea The nutrition and exercise non-negotiables while on a GLP-1 — because not feeling hungry is not the same as not needing food What "food noise" actually is, where it comes from, and why treating the right cause matters before reaching for medication The honest conversation about weight: what it really means, what you actually want, and what the research says The real story on what happens when you stop taking a GLP-1 medication (60–90% of weight regained within a year — yes, even when doing everything right) The questions to ask before starting, what your healthcare team should look like, and what Dietitian Ann would personally do The bottom line: These medications hold real potential — and real risks. You deserve informed consent, a qualified healthcare team, and a long-term plan. Not just an advertisement. Do you have more questions about GLP-1 medications or anything else nutrition-related? Join the private community forum inside the Peas and Hoppy Meal Guides app — The app not only provides you with simple meal plans and tools to make mealtime easier, but you’ll also find a supportive community. Dietitian Ann personally monitors every post in the group and answers with evidence-based information, not with fear mongering. All members get access. Join for as little as $24.99 per year at app.peasandhoppiness.com. Read a summary of this episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/whats-up-with-glp-1-medications

50 min

May 11

What Are Macros - and Do You Need to Track Them?

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 them The three main reasons people track macros — and whether any of them apply to you The surprising history of how fat got demonized in the '90s, and what the science actually says now How carbs became the next villain — and what the research really shows about low-carb and keto diets Why protein is "the last macro standing" — and how much you actually need based on your life stage and goals What Dietitian Ann actually does to balance her own meals (hint: no spreadsheet required) A simple shortcut most people can use instead of tracking Episodes 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

34 min

May 4

Are Carbs Really That Bad?

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 question How carbohydrates affect blood sugar and insulin The truth about sugar and chronic disease What happens when you cut carbs The difference between whole carbs and refined carbs Why fiber is so important How to balance carbs without overthinking it Key Takeaways: Carbs are your body’s preferred energy source Quality and context matter more than quantity Fiber-rich carbs support long-term health You don’t need to eliminate carbs to be healthy Practical Tips: Pair carbs with protein, fat, or fiber Focus on whole, minimally processed foods most of the time Don’t stress about occasional sweets. Instead, look at overall patterns Want 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

21 min

May 4

How Much Protein Do You Actually Need?

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 intake Why most people don’t need extreme protein goals How much protein per meal actually matters The truth about plant vs animal protein When higher or lower protein intake is appropriate A simple, realistic way to meet your needs without tracking Key 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

23 min

May 4

How Do You Know Who to Trust for Nutrition Advice?

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 overwhelming How to spot red flags in health and wellness content The difference between real expertise and online influence Why true experts sound more nuanced (and less extreme) The 5 Questions to Ask Before 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

21 min

Trailer

Trailer: Nutrition Nuance With Dietitian Ann

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

1 min

Nutrition Nuance With Dietitian Ann

Episodes

How Can You Eat Healthy on a Budget?

What Can You Do When Your Kid Won’t Eat What You Cook?

Are Artificial Sweeteners Bad for You?

What's Up With GLP-1 Medications?

What Are Macros - and Do You Need to Track Them?

Are Carbs Really That Bad?

How Much Protein Do You Actually Need?

How Do You Know Who to Trust for Nutrition Advice?

Trailer: Nutrition Nuance With Dietitian Ann

Trailer

Trailer: Nutrition Nuance With Dietitian Ann

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