1 00:00:00,640 --> 00:00:02,160 Speaker 1: What sort of milk do you buy at home? 2 00:00:02,320 --> 00:00:04,120 Speaker 2: Are you a full cream type of person or do 3 00:00:04,160 --> 00:00:06,680 Speaker 2: you prefer skim or maybe are one of the many 4 00:00:06,720 --> 00:00:09,520 Speaker 2: Australians who are changing to a plant based milk option. 5 00:00:10,000 --> 00:00:12,520 Speaker 2: On today's episode of The Nutrition Couch, Susie and I 6 00:00:12,600 --> 00:00:15,840 Speaker 2: chat about the controversial topic of milk or should I 7 00:00:15,880 --> 00:00:19,640 Speaker 2: say milk like mylk and share our thoughts on all 8 00:00:19,760 --> 00:00:23,080 Speaker 2: the options. Hi, I'm LeAnn Ward and I'm Sissy Burrow 9 00:00:23,320 --> 00:00:25,759 Speaker 2: and every week we bring you The Nutrition Couch, the 10 00:00:25,800 --> 00:00:27,960 Speaker 2: bi weekly podcast that keeps you up to date on 11 00:00:28,040 --> 00:00:30,200 Speaker 2: everything that you need to know in the world of nutrition, 12 00:00:30,720 --> 00:00:33,479 Speaker 2: as well as what milk is best. Today we look 13 00:00:33,520 --> 00:00:36,120 Speaker 2: at the latest evidence on the link between diet coke 14 00:00:36,200 --> 00:00:39,040 Speaker 2: and cancer, and our list of question is all about 15 00:00:39,040 --> 00:00:42,040 Speaker 2: our fruit and vegetable intakes and is one better than 16 00:00:42,120 --> 00:00:44,760 Speaker 2: the other. But to kick us off today, Susie, there 17 00:00:44,880 --> 00:00:46,800 Speaker 2: was an article mentioned in the media a couple of 18 00:00:46,840 --> 00:00:49,800 Speaker 2: weeks ago really talking about the different types of sweetness 19 00:00:49,800 --> 00:00:51,600 Speaker 2: found in diet cokes and a lot of what's been 20 00:00:51,680 --> 00:00:55,279 Speaker 2: trending online has essentially been diet coke causes cancer. That's 21 00:00:55,320 --> 00:00:58,600 Speaker 2: basically been the big media clickbait headlines. So let's have 22 00:00:58,640 --> 00:01:01,480 Speaker 2: a little talk about that, because sure, you know, as dietitians, 23 00:01:01,520 --> 00:01:04,000 Speaker 2: we never heavily promote things like diet coke, of course, 24 00:01:04,240 --> 00:01:06,160 Speaker 2: but you know, I have a client who's going out 25 00:01:06,200 --> 00:01:08,759 Speaker 2: to lunch and they don't want to have any alcoholic drinks. 26 00:01:08,840 --> 00:01:09,479 Speaker 1: I'll say that them. 27 00:01:09,520 --> 00:01:10,880 Speaker 2: Sure, if it's the middle of summer, you want to 28 00:01:10,880 --> 00:01:12,520 Speaker 2: have a diet coke, like, that's okay with me as 29 00:01:12,560 --> 00:01:14,760 Speaker 2: an occasional thing. But it's not like we're promoting it 30 00:01:14,800 --> 00:01:17,240 Speaker 2: as a daily thing or anything like that. So I 31 00:01:17,240 --> 00:01:19,560 Speaker 2: think actually diving deeper into some of their research is 32 00:01:19,640 --> 00:01:23,119 Speaker 2: quite interesting because the type of artificial sweeteness in diet 33 00:01:23,200 --> 00:01:25,520 Speaker 2: coke is something called a spider mane, and that's a 34 00:01:25,640 --> 00:01:29,840 Speaker 2: very common artificial sweetener, right, And it's made headlines basically 35 00:01:29,880 --> 00:01:32,680 Speaker 2: all around the world for this new link to cancer. 36 00:01:32,959 --> 00:01:36,880 Speaker 2: But like most clickbait media headlines, it isn't all like 37 00:01:36,920 --> 00:01:38,720 Speaker 2: it's sort of written up to be, is it. 38 00:01:39,720 --> 00:01:43,919 Speaker 3: Well know, you know, there's been discussion about diet coke 39 00:01:44,080 --> 00:01:46,319 Speaker 3: and cancer for as long as I've been a dietitian, 40 00:01:46,360 --> 00:01:49,880 Speaker 3: and I'm partial to a cheeky diet coke. Certainly, I 41 00:01:49,920 --> 00:01:51,600 Speaker 3: try not to do it too often because it does 42 00:01:51,680 --> 00:01:56,640 Speaker 3: disturb my sleep, and I think it's like everything, it's 43 00:01:56,720 --> 00:02:00,600 Speaker 3: headlines and sensationalized because people like to think that some 44 00:02:00,640 --> 00:02:04,680 Speaker 3: food ingredients are toxic and cancer causing. Now what the 45 00:02:04,720 --> 00:02:07,760 Speaker 3: World Health Organization is basically done is changed the category 46 00:02:07,840 --> 00:02:10,160 Speaker 3: ranking of dit coke two. I think it's a two 47 00:02:10,280 --> 00:02:14,680 Speaker 3: B category, which means it may or possibly causes cancer. 48 00:02:14,720 --> 00:02:16,880 Speaker 3: And basically that category is what we would call a 49 00:02:16,960 --> 00:02:20,600 Speaker 3: very beige category according to the World Health Organization's rating, 50 00:02:20,639 --> 00:02:23,040 Speaker 3: because they don't have enough evidence to say otherwise, so 51 00:02:23,080 --> 00:02:27,000 Speaker 3: they're basically covering themselves to say we're not quite sure. Now. 52 00:02:27,480 --> 00:02:29,760 Speaker 3: Of all the evidence that we've read in the past 53 00:02:29,760 --> 00:02:32,600 Speaker 3: twenty years looking at dit coke, the most profound I've 54 00:02:32,639 --> 00:02:35,400 Speaker 3: come across is to show that the interaction between us 55 00:02:35,480 --> 00:02:39,760 Speaker 3: A spartanan and sodium benzoeight, which is the preservative used 56 00:02:39,800 --> 00:02:42,680 Speaker 3: in some soft drinks. It appears the interaction has some 57 00:02:43,440 --> 00:02:47,919 Speaker 3: role to play in mitochondrial function and more specifically neurological conditions. 58 00:02:48,680 --> 00:02:51,520 Speaker 3: So I think that there's certainly something there, But it's 59 00:02:51,600 --> 00:02:54,440 Speaker 3: like these things, there's not one food that just causes cancer. 60 00:02:54,480 --> 00:02:56,560 Speaker 3: It comes down to a lot of other variables. It's 61 00:02:56,600 --> 00:02:58,639 Speaker 3: things like do you have a family risk of developing 62 00:02:58,639 --> 00:03:01,880 Speaker 3: some types of cancers, what's your diet like overall? How 63 00:03:01,960 --> 00:03:04,040 Speaker 3: much diet coke do you drink, or how much artificial 64 00:03:04,040 --> 00:03:06,600 Speaker 3: sweeteness do you use. So it's one of those things 65 00:03:06,639 --> 00:03:08,760 Speaker 3: that many things will be toxic for us if we 66 00:03:08,800 --> 00:03:11,360 Speaker 3: have too much. Alcohol is probably the classic example. You know, 67 00:03:11,400 --> 00:03:13,280 Speaker 3: we're all very quick to target diet coke, but we're 68 00:03:13,280 --> 00:03:15,040 Speaker 3: happy to down a bottle of wine on the weekend. 69 00:03:15,360 --> 00:03:17,359 Speaker 3: So there's far more evidence for alcohol and the link 70 00:03:17,440 --> 00:03:19,959 Speaker 3: to some types of cancer than a spartananan diet coke. 71 00:03:20,360 --> 00:03:22,600 Speaker 3: What I would say is that anything in excess is 72 00:03:22,639 --> 00:03:24,800 Speaker 3: probably not a good idea. So if you're someone who's 73 00:03:24,840 --> 00:03:28,080 Speaker 3: having the multiple cans a day the leader bottles, it's 74 00:03:28,080 --> 00:03:30,240 Speaker 3: probably not a bad idea to wean off and cut 75 00:03:30,280 --> 00:03:33,200 Speaker 3: back over time, because it's like all highly processed foods, 76 00:03:33,200 --> 00:03:35,840 Speaker 3: and soft drink is one of the most ultra processed foods. 77 00:03:35,880 --> 00:03:38,440 Speaker 1: You can consume. The less of it you have, the better. 78 00:03:38,560 --> 00:03:40,680 Speaker 3: It's certainly not something I would introduce into the diets 79 00:03:40,680 --> 00:03:42,960 Speaker 3: of children. You know, we'll go to the club with 80 00:03:43,040 --> 00:03:45,240 Speaker 3: families and they'll be buying kids drink soft drinks, and 81 00:03:45,280 --> 00:03:47,960 Speaker 3: I'm thinking to me as a dietician, it is like poison. 82 00:03:48,000 --> 00:03:50,000 Speaker 3: The less of it we have, the better. And I 83 00:03:50,040 --> 00:03:52,120 Speaker 3: think that the more of it, in my experience, you 84 00:03:52,200 --> 00:03:55,200 Speaker 3: have because sweetness and up to two hundred times sweeter 85 00:03:55,240 --> 00:03:58,120 Speaker 3: than sugar itself, it lends itself to twenty more and more. 86 00:03:58,160 --> 00:03:59,400 Speaker 3: So you have one and then all of a sudden 87 00:03:59,400 --> 00:04:02,440 Speaker 3: you're craving more. To me, anecdotally working with clients, that 88 00:04:02,520 --> 00:04:05,800 Speaker 3: drives appetite. So I really try and limit amounts. And 89 00:04:05,840 --> 00:04:07,600 Speaker 3: I think if you're someone who has a six hundred 90 00:04:07,600 --> 00:04:09,240 Speaker 3: bottle a day, if you can wean down to a 91 00:04:09,280 --> 00:04:11,840 Speaker 3: can and then to a small can, it's like anything, 92 00:04:11,880 --> 00:04:13,320 Speaker 3: the less of it you have, the less you want. 93 00:04:13,720 --> 00:04:14,960 Speaker 3: I try and limit it to when I go to 94 00:04:14,960 --> 00:04:18,440 Speaker 3: Hawaii as a little treat if I'm really really needing 95 00:04:18,440 --> 00:04:20,680 Speaker 3: a hit, but just observe. As I said it to me, 96 00:04:20,760 --> 00:04:23,159 Speaker 3: it affects my sleep in general. But I do wonderland 97 00:04:23,520 --> 00:04:26,719 Speaker 3: if that is why there's been a general shift with 98 00:04:27,400 --> 00:04:30,880 Speaker 3: soft drinks and Coca Cola in particular, they're shifting a 99 00:04:30,880 --> 00:04:33,159 Speaker 3: lot more to Coke zero, which is using slightly different 100 00:04:33,160 --> 00:04:35,960 Speaker 3: sweetener mixes, And I do wonder if that's part of it, 101 00:04:36,040 --> 00:04:37,800 Speaker 3: because there's a lot of pressure on them as a 102 00:04:37,839 --> 00:04:40,880 Speaker 3: company to change that blend and to go for more 103 00:04:40,920 --> 00:04:42,000 Speaker 3: natural alternatives. 104 00:04:43,000 --> 00:04:44,279 Speaker 1: But yeah, there's no need to be alarmed. 105 00:04:44,320 --> 00:04:46,160 Speaker 3: But I think if you are a megasoft drink drinker, 106 00:04:46,160 --> 00:04:48,440 Speaker 3: and in particular diet coke, I certainly would be weaning 107 00:04:48,480 --> 00:04:50,560 Speaker 3: down and use it as more of an occasional drink 108 00:04:50,839 --> 00:04:53,279 Speaker 3: as opposed to something you're drinking every single day. And 109 00:04:53,400 --> 00:04:56,039 Speaker 3: just notice because there are there is sort of evidence 110 00:04:56,080 --> 00:04:58,640 Speaker 3: out there that it can have some impact on neurological symptoms. 111 00:04:58,720 --> 00:05:00,560 Speaker 1: Certainly it can affect slow because of. 112 00:05:00,560 --> 00:05:04,160 Speaker 3: The caffeine, and you know, anything highly processed like artificial 113 00:05:04,160 --> 00:05:05,400 Speaker 3: sweetener is not good for us. 114 00:05:05,760 --> 00:05:07,560 Speaker 1: So you know, no a canaday. 115 00:05:07,560 --> 00:05:09,640 Speaker 3: You probably won't cause cancer, but it's probably not doing 116 00:05:09,640 --> 00:05:11,640 Speaker 3: you a lot of favors. And just something to be 117 00:05:11,680 --> 00:05:13,800 Speaker 3: mindful of how much you're having and whether you can 118 00:05:14,080 --> 00:05:17,000 Speaker 3: you know, substitute in some water or campucher or something instead, 119 00:05:17,360 --> 00:05:19,160 Speaker 3: particularly if you do have you know, cancer in the 120 00:05:19,240 --> 00:05:20,600 Speaker 3: family and there are respectors. 121 00:05:21,560 --> 00:05:23,320 Speaker 2: It's a really important point and I'll just quickly break 122 00:05:23,360 --> 00:05:24,760 Speaker 2: down I guess a bit of the science behind the 123 00:05:24,880 --> 00:05:28,560 Speaker 2: s furalysis at home because the International Agency for Research 124 00:05:28,600 --> 00:05:32,320 Speaker 2: on Cancer, which is termed that IAARC, which is part 125 00:05:32,360 --> 00:05:34,880 Speaker 2: of the World Health Organization or body. Why this is 126 00:05:34,880 --> 00:05:37,600 Speaker 2: blown up is because they're actually reclassified a sparta man, 127 00:05:37,680 --> 00:05:40,400 Speaker 2: as you said, as a class to be carcinogen. So 128 00:05:40,480 --> 00:05:43,080 Speaker 2: what that officially means is that it has a possible 129 00:05:43,200 --> 00:05:45,520 Speaker 2: cancer risk. So I guess the first thing to note 130 00:05:45,560 --> 00:05:48,280 Speaker 2: is really like what type of classes are there? So 131 00:05:48,360 --> 00:05:52,000 Speaker 2: the IAARC, goodness been, that's a mouthful. The International Agency 132 00:05:52,040 --> 00:05:55,240 Speaker 2: for Research on Cancer estimates that that cancer risk is 133 00:05:55,279 --> 00:05:58,440 Speaker 2: split into four separate categories. So Category one is that 134 00:05:58,480 --> 00:06:00,760 Speaker 2: it causes cancer. There's a dual direct link that it 135 00:06:00,800 --> 00:06:05,040 Speaker 2: causes cancer. Category two A means that it probably causes cancer. 136 00:06:05,279 --> 00:06:09,039 Speaker 2: Category to B means that it possibly causes cancer, and 137 00:06:09,040 --> 00:06:12,400 Speaker 2: that's what they've reclassified diet coke into. And Category three 138 00:06:12,600 --> 00:06:15,120 Speaker 2: means that there's zero evidence available on any sort of 139 00:06:15,160 --> 00:06:18,039 Speaker 2: cancer risk. And as she said, because a lot of 140 00:06:18,080 --> 00:06:20,800 Speaker 2: the research papers are a little bit it's kind of 141 00:06:20,960 --> 00:06:24,240 Speaker 2: murky gray area. There's some say a little bit, some 142 00:06:24,279 --> 00:06:27,039 Speaker 2: say nothing. And because there's not all of the papers 143 00:06:27,080 --> 00:06:28,919 Speaker 2: saying absolutely nothing, I think they had to bump it 144 00:06:28,960 --> 00:06:31,440 Speaker 2: upper category and reclassify it, but it is a very 145 00:06:31,520 --> 00:06:35,200 Speaker 2: low possible risk for a cancer causing substance. So it's 146 00:06:35,240 --> 00:06:36,760 Speaker 2: no mean to get alarmed if you just got to 147 00:06:36,800 --> 00:06:39,320 Speaker 2: go out and have the casual diet coke. There's absolutely 148 00:06:39,320 --> 00:06:41,800 Speaker 2: no research to support that it's automatically going to give 149 00:06:41,839 --> 00:06:44,200 Speaker 2: you cancer. But like most things, like you said, Susy, 150 00:06:44,240 --> 00:06:46,479 Speaker 2: it comes down to how much and the frequency that 151 00:06:46,560 --> 00:06:49,400 Speaker 2: you have. And also in that class to B lists, 152 00:06:49,440 --> 00:06:51,440 Speaker 2: like people might think, oh, if it's classes to be 153 00:06:51,520 --> 00:06:54,839 Speaker 2: it's a possible cause of cancer, there's a lot of 154 00:06:54,880 --> 00:06:58,640 Speaker 2: other healthy products in that list as well. So caffeinic acid, 155 00:06:58,680 --> 00:07:01,039 Speaker 2: which is found in coffee, is that class to BE list. 156 00:07:01,120 --> 00:07:03,600 Speaker 2: A Lavira is in that class to B list, nickel, 157 00:07:04,080 --> 00:07:06,440 Speaker 2: even some types of coconut oil products as well. So 158 00:07:06,440 --> 00:07:08,680 Speaker 2: it's not to say that these are all horrible things. 159 00:07:08,720 --> 00:07:11,200 Speaker 2: We should absolutely get rid of them. Are we here 160 00:07:11,200 --> 00:07:13,800 Speaker 2: promoting diet coke? No. But if you like the occasional 161 00:07:13,880 --> 00:07:15,840 Speaker 2: diet coke, I don't really see a problem with that. 162 00:07:16,120 --> 00:07:18,520 Speaker 2: But it's when it becomes one every single day, or 163 00:07:18,520 --> 00:07:21,000 Speaker 2: one at luncheon, one at dinner every single day, where 164 00:07:21,000 --> 00:07:23,040 Speaker 2: your habit becomes like you're having a lead of it, 165 00:07:23,120 --> 00:07:25,280 Speaker 2: you know, a couple of times a week. That's when 166 00:07:25,320 --> 00:07:28,080 Speaker 2: things might get out of control. So I think when 167 00:07:28,320 --> 00:07:31,240 Speaker 2: with these world health organizations have to remember is that 168 00:07:31,280 --> 00:07:34,440 Speaker 2: they're talking at a population health level really, So if 169 00:07:34,680 --> 00:07:37,960 Speaker 2: everybody started taking up the habit of drinking diet coke, yes, 170 00:07:38,000 --> 00:07:41,040 Speaker 2: there'd probably be a huge explosion of cancer worldwide, and 171 00:07:41,080 --> 00:07:43,240 Speaker 2: the health facilities wouldn'a atually be able to keep up 172 00:07:43,320 --> 00:07:45,000 Speaker 2: with that. So I think they're always going to lean 173 00:07:45,040 --> 00:07:48,160 Speaker 2: towards being more conservative than nothing. But it's a really 174 00:07:48,160 --> 00:07:50,880 Speaker 2: interesting discussion anyway, and a good time to just take 175 00:07:50,920 --> 00:07:52,840 Speaker 2: a real look at your diet overall. And if you 176 00:07:52,880 --> 00:07:55,400 Speaker 2: do have a lot of these artificial sweetness creeping in, 177 00:07:55,880 --> 00:07:58,880 Speaker 2: maybe time to try some different things. Try some herbal teas, 178 00:07:58,880 --> 00:08:01,320 Speaker 2: particularly as it's a bit cool in winter, Try some 179 00:08:01,360 --> 00:08:03,520 Speaker 2: more natural based sweetness. There's a couple of soft drinks 180 00:08:03,560 --> 00:08:05,960 Speaker 2: on the market now with more natural based sweetness, or 181 00:08:06,000 --> 00:08:07,800 Speaker 2: even get one of those what are those like homemade 182 00:08:07,840 --> 00:08:09,720 Speaker 2: that they like homemake soda water or zip tap or 183 00:08:09,760 --> 00:08:11,120 Speaker 2: something like that where you can just get your own 184 00:08:11,120 --> 00:08:13,360 Speaker 2: bubbly water from home and that way you're getting the 185 00:08:13,440 --> 00:08:15,840 Speaker 2: nice kind of bubble and feeling of like you're getting 186 00:08:15,840 --> 00:08:17,680 Speaker 2: a bit of a treat, but it's not covered in 187 00:08:17,760 --> 00:08:19,160 Speaker 2: you know, the artificial sweetness as. 188 00:08:19,120 --> 00:08:21,320 Speaker 3: Well, or just a soda stream. You know, I've had 189 00:08:21,360 --> 00:08:24,640 Speaker 3: a Yeah, zip tap is amazing. 190 00:08:24,760 --> 00:08:24,960 Speaker 1: You know. 191 00:08:25,040 --> 00:08:28,119 Speaker 3: My kids just drink leaters of what they call bubbly water, 192 00:08:28,160 --> 00:08:30,240 Speaker 3: which I'm very, very happy with. There's no concern with 193 00:08:30,280 --> 00:08:32,679 Speaker 3: soda water, even though people think it's got salt. It's 194 00:08:32,720 --> 00:08:35,200 Speaker 3: got a tiny amount of minerals that's insignificant. It really 195 00:08:35,200 --> 00:08:39,160 Speaker 3: doesn't matter. But soda stream is sort of another convenient option, 196 00:08:39,520 --> 00:08:41,320 Speaker 3: and you can make it then as bubbly as you like, 197 00:08:41,400 --> 00:08:44,080 Speaker 3: and kids love that, and it's like anything land. Kids 198 00:08:44,120 --> 00:08:46,960 Speaker 3: will drink what they're used to having. If you give 199 00:08:47,000 --> 00:08:49,280 Speaker 3: them fruit juice and lemonade, they're going to want that. 200 00:08:49,600 --> 00:08:51,480 Speaker 3: If you only ever give them bubbly water and even 201 00:08:51,520 --> 00:08:54,199 Speaker 3: want to throw a splash of a bit of lime 202 00:08:54,280 --> 00:08:55,520 Speaker 3: juice or something. 203 00:08:55,400 --> 00:08:57,439 Speaker 1: They'll have that. So you don't have to be scared. 204 00:08:57,480 --> 00:08:59,920 Speaker 3: They're not missing out by not having sweetened drinks. You know, 205 00:09:00,440 --> 00:09:03,800 Speaker 3: it's I would call it poison. So I really think 206 00:09:03,840 --> 00:09:06,080 Speaker 3: that for kids, we have to be quite clear, there's 207 00:09:06,080 --> 00:09:07,800 Speaker 3: nothing good with soft drink for kids, even as a 208 00:09:07,800 --> 00:09:10,720 Speaker 3: special treat, and I think towards the sparkling waters if 209 00:09:10,760 --> 00:09:13,360 Speaker 3: you can, because when you make them a treat, the 210 00:09:13,440 --> 00:09:16,480 Speaker 3: kids want them more. So you know something to think 211 00:09:16,520 --> 00:09:18,280 Speaker 3: about if you're a parent, intend to buy the Shirley 212 00:09:18,280 --> 00:09:21,280 Speaker 3: Temple elimonade at the club. Thus it's expensive, like who 213 00:09:21,280 --> 00:09:23,320 Speaker 3: wants to pay three bucks for a soft drink at 214 00:09:23,360 --> 00:09:28,200 Speaker 3: the moment. Anyway, moving on, Leanne, I've had a drama 215 00:09:28,320 --> 00:09:31,400 Speaker 3: in my world of dietitian writing. So I was going 216 00:09:31,440 --> 00:09:34,960 Speaker 3: along just doing a milk article for my editor at 217 00:09:34,960 --> 00:09:37,600 Speaker 3: the Sydney Morning Herald because we wanted to talk about 218 00:09:37,720 --> 00:09:40,640 Speaker 3: basically the issues with plot milk nutritionally, which you and 219 00:09:40,679 --> 00:09:44,120 Speaker 3: I have covered many times in terms of they lack 220 00:09:44,200 --> 00:09:47,520 Speaker 3: the calcium and protein of regular dairy based milk. So 221 00:09:47,559 --> 00:09:49,480 Speaker 3: my editor had asked me to go through and basically 222 00:09:49,640 --> 00:09:52,720 Speaker 3: rank and give a rating for all the different milks. 223 00:09:52,520 --> 00:09:54,920 Speaker 1: Full cream, soy, almond, coconut. 224 00:09:54,920 --> 00:09:57,160 Speaker 3: So I went and did it, and I just didn't 225 00:09:57,200 --> 00:09:59,480 Speaker 3: even think anything of it, because you know, I've written 226 00:09:59,480 --> 00:10:01,880 Speaker 3: I reckon an article on milk twenty times in my career. 227 00:10:02,120 --> 00:10:04,120 Speaker 1: Anyway, it went live last week. 228 00:10:03,880 --> 00:10:05,880 Speaker 3: And a few weeks ago, so we're recording in advance 229 00:10:05,920 --> 00:10:10,240 Speaker 3: because you're about the popular child. And it went crazy, 230 00:10:10,320 --> 00:10:13,440 Speaker 3: like I had like all these radio interviews and people 231 00:10:13,520 --> 00:10:15,559 Speaker 3: asking about it, and they were all headlining it that 232 00:10:15,600 --> 00:10:19,320 Speaker 3: I'd given full cream milk six out of ten. Now, 233 00:10:19,640 --> 00:10:21,959 Speaker 3: how did I give the milks the ratings? Land Well, 234 00:10:22,320 --> 00:10:24,920 Speaker 3: I sort of there was no method overly in the 235 00:10:24,920 --> 00:10:26,400 Speaker 3: madness other than I was sort of like. 236 00:10:26,480 --> 00:10:29,360 Speaker 1: Nutritional pros and cons full cream milk. 237 00:10:29,400 --> 00:10:32,640 Speaker 3: Ah, it's you know, it's natural, it's got calcium and protein, 238 00:10:32,679 --> 00:10:34,280 Speaker 3: but it's got a lot of saturated fat. 239 00:10:34,440 --> 00:10:37,439 Speaker 1: Strained needs saturated fat. Gave it a six. 240 00:10:37,520 --> 00:10:39,440 Speaker 3: Now, in hindsight, maybe I should have given it a 241 00:10:39,440 --> 00:10:42,280 Speaker 3: seven as a whole food, but really the rating was 242 00:10:42,320 --> 00:10:42,800 Speaker 3: just a bit. 243 00:10:42,679 --> 00:10:44,760 Speaker 1: Of novel discussion to be honest. 244 00:10:45,480 --> 00:10:48,880 Speaker 3: Anyway, I got this real pushback from a journalist who 245 00:10:48,920 --> 00:10:50,280 Speaker 3: was arguing that I was wrong. 246 00:10:50,320 --> 00:10:52,319 Speaker 1: It should be ten out of ten. What am I thinking? 247 00:10:52,360 --> 00:10:54,240 Speaker 3: And I just thought, God, I don't know why I 248 00:10:54,320 --> 00:10:56,280 Speaker 3: do this work because really it's an article on milk. 249 00:10:56,520 --> 00:10:58,760 Speaker 3: But I thought it lent itself for you and i'd 250 00:10:58,760 --> 00:11:01,560 Speaker 3: have a chat about milk and is full cream milk 251 00:11:01,559 --> 00:11:04,400 Speaker 3: that bad? Because obviously people are interested in it. Because 252 00:11:04,400 --> 00:11:07,560 Speaker 3: I don't think we've actually ever discussed that. So just 253 00:11:07,800 --> 00:11:10,240 Speaker 3: to start off, I want to talk primarily about that 254 00:11:10,360 --> 00:11:12,160 Speaker 3: is full cream milk that bad for us? But let's 255 00:11:12,160 --> 00:11:14,440 Speaker 3: just do a bit of a summary about milks in general. 256 00:11:14,520 --> 00:11:18,440 Speaker 3: So milk in the diet is the type you choose 257 00:11:18,440 --> 00:11:20,640 Speaker 3: as a personal preference. I could not care less if 258 00:11:20,640 --> 00:11:22,560 Speaker 3: you want to drink coconut milk, drink what you like. 259 00:11:23,200 --> 00:11:25,760 Speaker 3: My job is a dietician. Our job is to give 260 00:11:25,800 --> 00:11:29,000 Speaker 3: people and in the information to make an informed choice 261 00:11:29,040 --> 00:11:31,160 Speaker 3: about what's right for them. And don't get me wrong, 262 00:11:31,160 --> 00:11:34,760 Speaker 3: there's certainly a component of eating and nutrition that's about 263 00:11:34,840 --> 00:11:37,880 Speaker 3: tasting good. So if you love it, fantastic. So my 264 00:11:38,000 --> 00:11:40,360 Speaker 3: main point with this article was that if your preference 265 00:11:40,400 --> 00:11:42,520 Speaker 3: is for plant based milk because you don't want to 266 00:11:42,559 --> 00:11:44,440 Speaker 3: have dairy, or you don't like it, or you can't 267 00:11:44,520 --> 00:11:48,880 Speaker 3: tolerate it nutritionally, the one that's closest to dairy milk 268 00:11:48,920 --> 00:11:51,760 Speaker 3: is soy milk. It's got a similar protein level, the 269 00:11:51,800 --> 00:11:54,120 Speaker 3: fat types are similar, So if you have full fat soy, 270 00:11:54,120 --> 00:11:55,760 Speaker 3: it's similar to full cream milk, and if you have 271 00:11:55,800 --> 00:11:58,320 Speaker 3: low fat soy, it's similar to loafat or skim milk, 272 00:11:59,000 --> 00:12:02,199 Speaker 3: and it is generally sort of companies like Vitas Soy 273 00:12:02,240 --> 00:12:04,600 Speaker 3: and Sanitarium where it's fully fortified. You're getting a good 274 00:12:04,640 --> 00:12:08,120 Speaker 3: dose of calcium minerals like magnesium. So my argument is, 275 00:12:08,120 --> 00:12:10,120 Speaker 3: if you want to have plant milk for the health benefits, 276 00:12:10,160 --> 00:12:12,880 Speaker 3: you're probably best with soy. Then if you don't like soy, 277 00:12:12,920 --> 00:12:15,680 Speaker 3: it gets a bit tricky because things like almond oat 278 00:12:15,720 --> 00:12:18,040 Speaker 3: they're not milks. They're plant juice. You know, it's three 279 00:12:18,040 --> 00:12:20,480 Speaker 3: to six percent oat or almond with water, and then 280 00:12:20,480 --> 00:12:22,079 Speaker 3: they're formulated with oils and sugar. 281 00:12:22,200 --> 00:12:25,760 Speaker 1: So for us as nutritionists, they're not a milk. 282 00:12:26,040 --> 00:12:28,959 Speaker 3: You know, they're a formulated food to try and mimic milk, 283 00:12:29,000 --> 00:12:30,800 Speaker 3: but they're not the same. You get, know any of 284 00:12:30,840 --> 00:12:33,040 Speaker 3: the calcium, you get know any of the protein. And 285 00:12:33,080 --> 00:12:35,679 Speaker 3: I see implications of that because my clients don't realize 286 00:12:35,679 --> 00:12:38,080 Speaker 3: it and they're not getting enough calcium. So that's my 287 00:12:38,160 --> 00:12:40,480 Speaker 3: main focus when I'm dealing with clients. So that's a 288 00:12:40,520 --> 00:12:42,560 Speaker 3: plant milk topic and we've sort of covered it before. 289 00:12:43,200 --> 00:12:46,120 Speaker 3: But when we're looking at dairy milk, if I'm looking 290 00:12:46,200 --> 00:12:49,200 Speaker 3: at say there's three types, there's full cream, so full 291 00:12:49,240 --> 00:12:51,360 Speaker 3: cream milk is just regular cows milk, it's got ten 292 00:12:51,400 --> 00:12:55,240 Speaker 3: percent fat, six percent saturated regular calcium protein. 293 00:12:55,400 --> 00:12:56,679 Speaker 1: Then you've got reduice. 294 00:12:56,320 --> 00:12:59,079 Speaker 3: Fat which is like light white, so that's got about 295 00:12:59,080 --> 00:13:03,679 Speaker 3: four percent fat, about one gram saturated again similar protein, calcium. 296 00:13:03,960 --> 00:13:05,679 Speaker 3: And then you've got skim, which is less than one 297 00:13:05,720 --> 00:13:08,880 Speaker 3: percent fat. It's got less natural sugars actually than full cream, 298 00:13:08,880 --> 00:13:11,200 Speaker 3: which is a common misconception that the skim milk's got 299 00:13:11,200 --> 00:13:11,640 Speaker 3: more sugar. 300 00:13:11,679 --> 00:13:12,520 Speaker 1: That's not true at all. 301 00:13:12,760 --> 00:13:15,400 Speaker 3: Skim milk's not overly processed more than full cream, it's 302 00:13:15,400 --> 00:13:18,360 Speaker 3: just had the fat taken out. Now, the reason in 303 00:13:18,440 --> 00:13:21,920 Speaker 3: general that nutrition professionals will recommend to reduce fat or 304 00:13:21,920 --> 00:13:25,200 Speaker 3: low fat milk is that the only extra benefit you 305 00:13:25,240 --> 00:13:28,080 Speaker 3: have from full cream is extra fat. An extra fat, 306 00:13:28,160 --> 00:13:30,760 Speaker 3: which is not insignificant when you people are having two hundred, 307 00:13:30,760 --> 00:13:33,720 Speaker 3: three hundred, five hundred meals per day. Adds up and 308 00:13:33,760 --> 00:13:36,600 Speaker 3: in the diet of Australians we get plenty of saturated 309 00:13:36,640 --> 00:13:41,880 Speaker 3: fat from cheese, meat, processed food, ultra processed food, cakes, biscuits, pastries. 310 00:13:41,920 --> 00:13:44,760 Speaker 3: So when we're modeling diets where like if you don't 311 00:13:44,760 --> 00:13:47,920 Speaker 3: mind having low fat or skim milk or prefer it, 312 00:13:47,920 --> 00:13:50,600 Speaker 3: it means you're not getting the saturated fat. But that's 313 00:13:50,640 --> 00:13:52,960 Speaker 3: not to say that I think it's bad. I just 314 00:13:53,000 --> 00:13:55,839 Speaker 3: think that most of my clients don't mind swapping because 315 00:13:55,840 --> 00:13:58,319 Speaker 3: they're often eating cheese and getting their saturated fat there 316 00:13:58,320 --> 00:14:00,920 Speaker 3: because we already got probably twenty thirty gra saturated fat 317 00:14:00,920 --> 00:14:02,679 Speaker 3: to play with, and if you have a couple of 318 00:14:02,760 --> 00:14:04,719 Speaker 3: serves of full cream milk, that's you know, at least 319 00:14:04,760 --> 00:14:07,480 Speaker 3: half of that in one hit. So if I've got 320 00:14:07,520 --> 00:14:10,320 Speaker 3: a client who it's really healthy, doesn't eat any other 321 00:14:10,520 --> 00:14:12,679 Speaker 3: junk food, isn't a big cheese eater, and wants to 322 00:14:12,720 --> 00:14:14,200 Speaker 3: have a full cream milk coffee a day, I have 323 00:14:14,280 --> 00:14:17,240 Speaker 3: no problem with it. But that's not generally what I see. 324 00:14:17,280 --> 00:14:19,280 Speaker 3: I have people who have multiple serves of milk a 325 00:14:19,360 --> 00:14:22,520 Speaker 3: day plus eating out. They don't need the extrasaturated fat, 326 00:14:22,760 --> 00:14:24,360 Speaker 3: so that's why I take it out, and they're happy 327 00:14:24,360 --> 00:14:27,280 Speaker 3: with that because most people don't mind. So it's that's 328 00:14:27,320 --> 00:14:30,040 Speaker 3: the nutritional rationale, because I can't give full cream milk 329 00:14:30,040 --> 00:14:32,080 Speaker 3: at ten because it's really high and saturated fat and 330 00:14:32,080 --> 00:14:34,960 Speaker 3: it's not offering anything else than skim although fat. Now, 331 00:14:35,000 --> 00:14:38,040 Speaker 3: I will say that the recommendation for kids have also changed. 332 00:14:38,120 --> 00:14:41,960 Speaker 3: Now when I had studied and worked in pediatrics. The 333 00:14:42,000 --> 00:14:44,640 Speaker 3: recommendations were for kids to have full cream milk to 334 00:14:44,680 --> 00:14:45,400 Speaker 3: the age of five. 335 00:14:45,560 --> 00:14:47,640 Speaker 1: Now it has changed and now it's. 336 00:14:47,520 --> 00:14:50,920 Speaker 3: Reduced fat milk after the age of two, and I 337 00:14:50,960 --> 00:14:53,320 Speaker 3: didn't wasn't aware that change. But I'm also a bit 338 00:14:53,400 --> 00:14:55,840 Speaker 3: hastened to say that I wouldn't change a child to 339 00:14:55,880 --> 00:14:58,480 Speaker 3: reduce fat milk unless they had a weight issue. I 340 00:14:58,480 --> 00:15:00,800 Speaker 3: would absolutely leave kids on all cream milk till they're 341 00:15:00,800 --> 00:15:04,600 Speaker 3: at least five, because again, if they're having an unprocessed 342 00:15:04,600 --> 00:15:06,760 Speaker 3: diet the way we like to feed kids, I'm not 343 00:15:06,760 --> 00:15:08,520 Speaker 3: going to give a kid low fat milk. So that 344 00:15:08,600 --> 00:15:11,120 Speaker 3: was a bit controversial as well, So I just wanted 345 00:15:11,120 --> 00:15:13,000 Speaker 3: to have a discussion about it because it certainly raised 346 00:15:13,000 --> 00:15:14,600 Speaker 3: a lot of interest. There was certainly a lot of 347 00:15:14,600 --> 00:15:16,720 Speaker 3: pushback on it. I was just like, oh, so, don't 348 00:15:16,720 --> 00:15:19,080 Speaker 3: need this. It's an article about milk. But that's why 349 00:15:19,080 --> 00:15:21,200 Speaker 3: we don't give full fat milk a ten out of ten, 350 00:15:21,240 --> 00:15:23,760 Speaker 3: because it's basically quite a high fat kind of food, 351 00:15:23,800 --> 00:15:28,040 Speaker 3: and I nutritionally can't say it's as good as low 352 00:15:28,160 --> 00:15:30,680 Speaker 3: or reduced fat milk. So maybe I should have given 353 00:15:30,720 --> 00:15:32,800 Speaker 3: it a seven. But that is why low fat milk 354 00:15:32,800 --> 00:15:35,240 Speaker 3: gets a ten. I think Soyer even gave an eight. 355 00:15:35,360 --> 00:15:37,760 Speaker 3: But yeah, for the saturated fat issue, which Australians have 356 00:15:37,800 --> 00:15:38,520 Speaker 3: far too much of. 357 00:15:39,160 --> 00:15:41,360 Speaker 1: So that's my rant. Anything you'd like to. 358 00:15:41,280 --> 00:15:43,320 Speaker 2: Add, no, because I think when you look at the 359 00:15:43,360 --> 00:15:46,720 Speaker 2: average aestrain, the average astrain is overweight and obese. And 360 00:15:46,720 --> 00:15:48,120 Speaker 2: I said that on my Instagram the other day and 361 00:15:48,160 --> 00:15:50,160 Speaker 2: I got a lot of pushback because you know, we 362 00:15:50,240 --> 00:15:53,520 Speaker 2: live in this body positive, love my body culture, which 363 00:15:53,520 --> 00:15:56,160 Speaker 2: I'm more for. But if you look at the statistics, 364 00:15:56,200 --> 00:15:58,800 Speaker 2: the average Austraian is overweight or obese. You know, sixty 365 00:15:58,880 --> 00:16:01,680 Speaker 2: plus percent of Australia overweight to obese. We have a 366 00:16:01,680 --> 00:16:04,320 Speaker 2: weight problem. And full cream milk has more calories than 367 00:16:04,320 --> 00:16:05,960 Speaker 2: what skim milk is, and like you said, if you're 368 00:16:05,960 --> 00:16:08,480 Speaker 2: having one or two copies a day on full cream milk, 369 00:16:08,560 --> 00:16:10,680 Speaker 2: that's a couple of hundred extra calories you can shave 370 00:16:10,720 --> 00:16:12,720 Speaker 2: off on extra hundred or two hundred calories if you 371 00:16:12,720 --> 00:16:14,960 Speaker 2: easily swap that to skim or a light milk. So 372 00:16:15,120 --> 00:16:17,360 Speaker 2: I've always been a bit fan of recommending a lighter 373 00:16:17,840 --> 00:16:20,040 Speaker 2: type of milk for my clients as well, unless, like 374 00:16:20,080 --> 00:16:22,600 Speaker 2: you said, they have a strong preference with full cream milk. Sure, 375 00:16:22,640 --> 00:16:24,920 Speaker 2: I'll make it work. But what I also think that 376 00:16:25,080 --> 00:16:28,119 Speaker 2: is worth a quick discussion is the type of saturated 377 00:16:28,120 --> 00:16:31,280 Speaker 2: fat and dairy. So yes, it's not as bad as 378 00:16:31,320 --> 00:16:34,600 Speaker 2: the saturated fat in salami or in you know, the 379 00:16:34,640 --> 00:16:36,960 Speaker 2: saturated fat in the skin of a chicken or anything 380 00:16:37,040 --> 00:16:39,920 Speaker 2: like that. It behaves a little bit differently. So dairy 381 00:16:39,960 --> 00:16:42,320 Speaker 2: saturated fat is what I would, for lack of a 382 00:16:42,360 --> 00:16:45,040 Speaker 2: better word, term neutral sushi. So I generally say to 383 00:16:45,080 --> 00:16:48,280 Speaker 2: my clients, we've got our great positive, anti inflammatory fats 384 00:16:48,440 --> 00:16:51,800 Speaker 2: from salmon, avocado, extraversion, olive oil, all of the good 385 00:16:51,800 --> 00:16:54,520 Speaker 2: fats that we want, nuts and seas. Then we've got 386 00:16:54,520 --> 00:16:57,160 Speaker 2: out what I call kind of negative fats, which you know, 387 00:16:57,560 --> 00:17:00,680 Speaker 2: animal products, that sort of thing, biscuits, that sort of thing. 388 00:17:00,680 --> 00:17:02,720 Speaker 2: We don't want too much of them. But then there's 389 00:17:02,720 --> 00:17:04,560 Speaker 2: this third type I call in the middle, which is 390 00:17:04,600 --> 00:17:07,159 Speaker 2: more dairy fats, which I call neutral. And for a 391 00:17:07,160 --> 00:17:10,320 Speaker 2: lot of my clients whose goal is to lose body fat, 392 00:17:10,640 --> 00:17:12,639 Speaker 2: they don't have a huge calorie budget to play with, 393 00:17:13,119 --> 00:17:15,199 Speaker 2: so my preference is generally to give them fats that 394 00:17:15,240 --> 00:17:18,680 Speaker 2: are positive and anti inflammatory, salmon extraversion, olive oil, some 395 00:17:18,760 --> 00:17:21,280 Speaker 2: nuts and seas and lower the fat content in things 396 00:17:21,320 --> 00:17:24,199 Speaker 2: like dairy. So I generally, for most of my clients 397 00:17:24,240 --> 00:17:26,480 Speaker 2: would use a lower fat dairy, whether that's milk or 398 00:17:26,560 --> 00:17:28,840 Speaker 2: cheese or yogurt. But like you said, if they have 399 00:17:28,880 --> 00:17:31,120 Speaker 2: strong preferences, absolutely we can make it work. 400 00:17:31,160 --> 00:17:31,879 Speaker 3: So I think it's. 401 00:17:31,920 --> 00:17:34,520 Speaker 2: Well worth the discussion. But I don't think there's any 402 00:17:34,600 --> 00:17:36,800 Speaker 2: right or wrong. And like you said, people get very paranoid. 403 00:17:36,840 --> 00:17:38,680 Speaker 2: They say, oh, I can't have skim milk. Actually, someone 404 00:17:38,720 --> 00:17:40,560 Speaker 2: wrote this on my threads, you know, the new social 405 00:17:40,560 --> 00:17:43,040 Speaker 2: media platform. I downloaded a couple of days ago threats 406 00:17:43,320 --> 00:17:45,040 Speaker 2: and I said, curious to know what type of milk 407 00:17:45,040 --> 00:17:46,560 Speaker 2: do you guys drink or what type of milk and 408 00:17:46,760 --> 00:17:50,080 Speaker 2: ylk do you guys drink? And only one person out 409 00:17:50,080 --> 00:17:53,160 Speaker 2: of their responsor Susie said full cream milk, one other 410 00:17:53,200 --> 00:17:55,399 Speaker 2: person said skim, and everybody else it was a planned 411 00:17:55,440 --> 00:17:57,840 Speaker 2: type of milk. So it's a really interesting shift that 412 00:17:58,080 --> 00:18:00,600 Speaker 2: I think Ossie is overall a moving complet letely away 413 00:18:00,600 --> 00:18:04,080 Speaker 2: from dairy milk altogether. But also a lot of comments 414 00:18:04,119 --> 00:18:05,679 Speaker 2: were saying, you know, I used to drink skin, but 415 00:18:05,720 --> 00:18:07,359 Speaker 2: then I read that there was far too much sugar 416 00:18:07,359 --> 00:18:09,040 Speaker 2: in it, So now I drink oat, or now I 417 00:18:09,119 --> 00:18:11,320 Speaker 2: drink cashew, or now I drink almond milk or whatever 418 00:18:11,359 --> 00:18:13,880 Speaker 2: it might be. So there's this big misconception that skim 419 00:18:13,920 --> 00:18:16,119 Speaker 2: milk is just jacked full of sugar, but it's the 420 00:18:16,240 --> 00:18:18,919 Speaker 2: natural types of sugar from the lactose and from the 421 00:18:18,920 --> 00:18:21,320 Speaker 2: carbohydrate in there as well. So we would still term 422 00:18:21,400 --> 00:18:24,960 Speaker 2: both skim and loafat and full cream milk as a 423 00:18:25,000 --> 00:18:27,959 Speaker 2: whole food. So my preference is kind of like you 424 00:18:28,000 --> 00:18:30,440 Speaker 2: do you whatever you enjoy, but don't be turned off 425 00:18:30,480 --> 00:18:33,040 Speaker 2: things like skim or loafat milk because of the sugar content, 426 00:18:33,240 --> 00:18:35,400 Speaker 2: because I guarantee you the majority of Australians are getting 427 00:18:35,440 --> 00:18:38,080 Speaker 2: far too much sugar in every other area. A cup 428 00:18:38,080 --> 00:18:40,040 Speaker 2: of skim milk or to a date isn't really what's 429 00:18:40,080 --> 00:18:42,520 Speaker 2: contributing to the added sugar in the diet. 430 00:18:42,640 --> 00:18:45,560 Speaker 3: It's one of the most common misconceptions skim milk is 431 00:18:45,600 --> 00:18:49,920 Speaker 3: heavily processed and has sugar added. It's completely false, and 432 00:18:50,240 --> 00:18:53,199 Speaker 3: actually skim milk has got less sugars naturally, just by 433 00:18:53,320 --> 00:18:56,040 Speaker 3: tiny amount than full cream milk. So you know, it's 434 00:18:56,040 --> 00:18:58,200 Speaker 3: one of those things that I think because we've become 435 00:18:58,240 --> 00:19:00,560 Speaker 3: blas we've spoken about it for so many years, but 436 00:19:00,680 --> 00:19:04,440 Speaker 3: obviously peaked interest. So basically that the end the summary 437 00:19:04,480 --> 00:19:07,200 Speaker 3: for us is if you love a full cream milk 438 00:19:07,280 --> 00:19:09,560 Speaker 3: coffee once a day and your diet's really healthy, I 439 00:19:09,600 --> 00:19:12,200 Speaker 3: have no issue with that. But certainly if you're having 440 00:19:12,320 --> 00:19:14,720 Speaker 3: multiple serves of milk a day, if you do have 441 00:19:14,840 --> 00:19:17,560 Speaker 3: high cholesterol or faunily history of heart disease, if you 442 00:19:17,600 --> 00:19:20,879 Speaker 3: are looking at weight control, you know certainly it's not 443 00:19:20,920 --> 00:19:23,919 Speaker 3: an insignificant contributor to fat in the diets of Australians, 444 00:19:23,920 --> 00:19:25,840 Speaker 3: which is also why we're fussy about cuts. 445 00:19:25,560 --> 00:19:26,399 Speaker 1: Of meat and things. 446 00:19:26,440 --> 00:19:29,760 Speaker 3: So I'm sure it will come up againlyand but that's 447 00:19:29,800 --> 00:19:31,160 Speaker 3: our feelings on milk. 448 00:19:31,680 --> 00:19:33,800 Speaker 2: Right, We'll going from one diet coke to one milk 449 00:19:33,800 --> 00:19:36,760 Speaker 2: to now some fruit. The last segment of our show 450 00:19:37,160 --> 00:19:39,000 Speaker 2: our list of question that somebody is sent through on 451 00:19:39,000 --> 00:19:41,000 Speaker 2: our Instagram account, which if you don't follow us, it's 452 00:19:41,040 --> 00:19:42,960 Speaker 2: the Nutrition Couch podcast on Instagram. 453 00:19:43,000 --> 00:19:43,639 Speaker 1: Give us a follow. 454 00:19:44,160 --> 00:19:46,320 Speaker 2: A listener wanted to know is two pieces of fruit 455 00:19:46,440 --> 00:19:49,200 Speaker 2: every day bad if you eat loads of vegetables. So 456 00:19:49,240 --> 00:19:52,200 Speaker 2: when we look at the recommendations for Australians, Australian adults. 457 00:19:52,240 --> 00:19:55,920 Speaker 2: The recommendations are generally five plus serves of vegetables a 458 00:19:56,000 --> 00:19:58,959 Speaker 2: day and about two servings of fruit each day, So 459 00:19:59,000 --> 00:20:01,400 Speaker 2: having two servings of fruit each day actually lands you 460 00:20:01,520 --> 00:20:05,760 Speaker 2: bang within the recommendations in terms of the requirements for 461 00:20:05,800 --> 00:20:08,600 Speaker 2: most Australians. Now, this question did say two pieces of fruit, 462 00:20:08,800 --> 00:20:10,760 Speaker 2: so a piece of fruit might not actually equal a 463 00:20:10,840 --> 00:20:12,840 Speaker 2: serving of fruit because if it was a small fruit 464 00:20:12,880 --> 00:20:14,840 Speaker 2: like a little plum or a little i don't know, 465 00:20:14,840 --> 00:20:17,560 Speaker 2: a kiwifruit or something, two small pieces of fruit actually 466 00:20:17,600 --> 00:20:19,879 Speaker 2: equals one serving. So you could actually have four small 467 00:20:19,880 --> 00:20:21,960 Speaker 2: pieces of fruit and still come in line with the 468 00:20:22,000 --> 00:20:24,919 Speaker 2: two servings each day. But so this question is a 469 00:20:25,000 --> 00:20:26,959 Speaker 2: very simple one to answer. It's absolutely okay to have 470 00:20:27,000 --> 00:20:30,080 Speaker 2: two pieces or two servings of fruit each day, whether 471 00:20:30,160 --> 00:20:32,080 Speaker 2: or not you eat loads of vegetables, because there's tons 472 00:20:32,119 --> 00:20:34,760 Speaker 2: of nutrients and fiber and antioxidants and things like fruits, 473 00:20:34,760 --> 00:20:36,240 Speaker 2: so of course we want you to eat your veggies, 474 00:20:36,400 --> 00:20:39,280 Speaker 2: but no issues at all having two pieces of fruit. 475 00:20:39,520 --> 00:20:42,320 Speaker 2: But the question I normally see Susie or people normally 476 00:20:42,320 --> 00:20:44,600 Speaker 2: write into me on my social media accounts is can 477 00:20:44,640 --> 00:20:48,640 Speaker 2: I eat five fruits and two vegetables instead. So really 478 00:20:48,680 --> 00:20:50,959 Speaker 2: where the limits are placed on fruit is because of 479 00:20:50,960 --> 00:20:54,240 Speaker 2: that natural sugar. Yes it's natural, but it is still sugar. 480 00:20:54,280 --> 00:20:56,160 Speaker 2: So if you're going to have five servings of fruit 481 00:20:56,240 --> 00:20:58,600 Speaker 2: but only two servings of vegetables, you're going to get 482 00:20:58,640 --> 00:21:01,280 Speaker 2: in a lot more natural sugar then you would do. 483 00:21:01,320 --> 00:21:03,480 Speaker 2: And if you had five serves of vegetables, so just 484 00:21:03,520 --> 00:21:05,240 Speaker 2: be causes of that you can't. It's not sort of 485 00:21:05,320 --> 00:21:08,199 Speaker 2: like an interchangeable recommendation. There is a reason that we 486 00:21:08,240 --> 00:21:10,480 Speaker 2: sort of tend to limit fruit, and we're not just say, 487 00:21:10,880 --> 00:21:13,760 Speaker 2: you know, eat fruit in abundance because unfortunately, if it 488 00:21:13,800 --> 00:21:15,520 Speaker 2: was one hundred years ago and we had a very 489 00:21:15,640 --> 00:21:18,359 Speaker 2: natural whole unprocessed died and we moved a ton a 490 00:21:18,400 --> 00:21:20,679 Speaker 2: lot more than we do now, it wouldn't be a problem. 491 00:21:20,800 --> 00:21:23,080 Speaker 2: But at the moment, ossies don't move anywhere near enough 492 00:21:23,119 --> 00:21:25,160 Speaker 2: as much as we should, and we're eating far too 493 00:21:25,200 --> 00:21:28,439 Speaker 2: much sugar from discretionally food items and ultra processed foods 494 00:21:28,440 --> 00:21:30,320 Speaker 2: as it is, so we have to put some sort 495 00:21:30,320 --> 00:21:33,600 Speaker 2: of limitation somewhere, and unfortunately fruit falls under that. If 496 00:21:33,600 --> 00:21:35,840 Speaker 2: I have a client and they're eating basically know what 497 00:21:35,880 --> 00:21:37,960 Speaker 2: I would call soul foods, they don't drink alcohol, they 498 00:21:38,080 --> 00:21:40,040 Speaker 2: rarely eat out. I have no problems if they want 499 00:21:40,080 --> 00:21:41,720 Speaker 2: to have a couple of pieces of fruit every day, 500 00:21:42,040 --> 00:21:44,119 Speaker 2: but that's not what the majority of Austraians do sadly. 501 00:21:44,560 --> 00:21:46,680 Speaker 3: Yeah, and I think the other sort of the other 502 00:21:46,720 --> 00:21:49,159 Speaker 3: angle was, is it okay if they don't eat that 503 00:21:49,320 --> 00:21:51,520 Speaker 3: many pieces of fruit and have enough veggies? And my 504 00:21:51,600 --> 00:21:53,879 Speaker 3: aunts would be absolutely as long as a client is 505 00:21:53,880 --> 00:21:56,520 Speaker 3: having at least one piece of fruit just for dietary fiber. 506 00:21:56,600 --> 00:21:59,760 Speaker 3: I find if clients aren't having say apple kiwii or 507 00:22:00,280 --> 00:22:03,320 Speaker 3: often affecting their gut or berries, although berries are really 508 00:22:03,320 --> 00:22:06,159 Speaker 3: expensive at the moment, I'm happy with more veggies and 509 00:22:06,200 --> 00:22:09,280 Speaker 3: less fruit. I don't mind if clients don't love fruit. 510 00:22:09,359 --> 00:22:11,560 Speaker 3: I try and encourage one for vitamin C. But yeah, 511 00:22:11,600 --> 00:22:14,240 Speaker 3: I wouldn't be overly concerned if people were reaching to 512 00:22:14,359 --> 00:22:17,840 Speaker 3: as long as they were getting one, because in nutritionally 513 00:22:17,880 --> 00:22:20,879 Speaker 3: the vegetables have the lower calorie load, really high vitamin 514 00:22:20,920 --> 00:22:23,800 Speaker 3: mineral content, and that's actually what people don't get enough of. 515 00:22:24,000 --> 00:22:25,880 Speaker 3: So yeah, I tend to say to the one piece 516 00:22:25,880 --> 00:22:27,960 Speaker 3: of fruit today, and things, you know, as I said, 517 00:22:27,960 --> 00:22:30,520 Speaker 3: at the moment, things like kiwi fruit berries, mandarins or 518 00:22:30,520 --> 00:22:32,000 Speaker 3: really good nutrient rich sources. 519 00:22:32,520 --> 00:22:34,600 Speaker 2: Absolutely all right, Well, that brings us to the end 520 00:22:34,600 --> 00:22:36,640 Speaker 2: of the Nutrition Couch for another week. We'd love if 521 00:22:36,680 --> 00:22:39,159 Speaker 2: you could check out our website, which is a nutrition 522 00:22:39,240 --> 00:22:41,159 Speaker 2: couch dot com. We have a ton of different products 523 00:22:41,240 --> 00:22:43,440 Speaker 2: up there. Of course, there's a Perry Plan up there, 524 00:22:43,560 --> 00:22:46,200 Speaker 2: there's a product Guy, there's a takeaway Guide, and very 525 00:22:46,280 --> 00:22:48,359 Speaker 2: soon to come to the market will be our brand 526 00:22:48,359 --> 00:22:50,439 Speaker 2: new Snack Guide as well. We're working really hard on 527 00:22:50,440 --> 00:22:52,600 Speaker 2: that to bring you guys it very very soons. So 528 00:22:52,600 --> 00:22:54,400 Speaker 2: we hope everybody has a wonderful week and we will 529 00:22:54,400 --> 00:22:56,120 Speaker 2: catch you in next week's episode. 530 00:22:56,240 --> 00:23:12,080 Speaker 1: See you on Wednesday.