Food in Session

Nutrition Podcast

Your food education starts here!

Show notes from our latest episode.  A new episode every other Wednesday!

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Subscribe to catch all of the bad dad jokes and nutrition knowledge from a farm-raised healthy chef and a donut-loving dietitian 


Food in Session

Nutrition Podcast

Your food education starts here!
We are on a mission to help you learn to cook and learn to eat- two simple things made complicated by the internet and those friends telling you that “you should” eat this or try that diet.
New episode every Sunday!  
Listen for free on iTunes, Spotify and Stitcher.
5 Ingredients to Stock Up On

 Oats and whole grains like quinoa

Versatile from breakfast to dinner, whole grains can be combined with spices for flavor and veggies and beans for a complete meal.

 Frozen fruit and vegetables

Stock up when you see a good sale at the grocery store.  Mixed veggies are a good base for soups.  Frozen fruit is perfect for protein smoothies.

 Nuts and peanut butter

A meal in its self some days!  Who hasn't had a big spoonful or two of peanut butter instead of cooking a meal on a busy night?  Nuts are a filling snack and easy to take on the go.

 Boneless, skinless chicken breast

See a sale?  Stock up and freeze chicken, along with any other lean meats, like turkey, bison or pork loin.  You'll use it eventually so it's best to get more while it's on sale.


Packed with protein and fiber, beans are a quick alternative to meat.  Try black bean enchiladas or add garbanzo beans to a salad.

What's a Macro??

Simply put, macronutrients, or "macros", are where we get calories to fuel our bodies.  The three macros are fat, carbohydrate and protein.  The 4th macro is well-known but less often counted on a diet.....alcohol.  Here are a few examples of each of the first three macros:


  • Vegetable oils such as olive, canola, corn, grapeseed and macadamia

  • Coconut oil

  • Butter

  • Lard


  • Rice and pasta

  • Bread, tortillas and crackers

  • Cereal

  • Fruit

  • Potatoes and corn 


  • Chicken, poultry

  • Beef and pork

  • Fish and shellfish

  • Eggs

  • Tofu

Note: All the information is based upon professional and personal experience working in the health industry.  We are not doctors and this should not be taken as medical advice but rather health/diet guidance.  Talk to your doctor about lifestyle changes.