Speaker 1: What do you eat when you go to the pub?
Speaker 2: A steak, maybe you opt for a snitty, or maybe
Speaker 2: you try and be healthy and order the salad whether
Speaker 2: you feel like it or not. On today's episode of
Speaker 2: The Nutrition Couch, we deep dive pub meals and share
Speaker 2: how to manage it as a weekly indulgence for many Hi,
Speaker 2: I'm Susie Burrow and I'm Leon Wood, and together we
Speaker 2: bring you The Nutrition Couch, the weekly podcast that gets
Speaker 2: you up to date with everything you need to know
Speaker 2: in the world of nutrition, as well as all things
Speaker 2: eating at the pub. We take a closer look at
Speaker 2: the new high protein range at Subway, We deep dive
Speaker 2: a healthy chocolate treat that we've got some thoughts about,
Speaker 2: and our listener questions is all about a cheeky, sugary
Speaker 2: weekly indulgence, so leanne. I know that with the cost
Speaker 2: of food at an all time high, if we're thinking
Speaker 2: about going out for dinner, whether it's with friends or
Speaker 2: with the family, I certainly have been steering towards pubs.
Speaker 1: Not because I a pub.
Speaker 2: You know, I love going to a gorgeous restaurant, and
Speaker 2: certainly when you come to visit or vice versa, we
Speaker 2: like to indulge ourselves and go to some restaurants that
Speaker 2: are high on our list. A shout out to Blackwood
Speaker 2: at Bondy for brunch if anyone's in the area. Outstanding.
Speaker 2: But of course you're going to dump probably well over
Speaker 2: one hundred dollars for two if not closer to two hundreds,
Speaker 2: So it's certainly and that is leanne Let's be honest,
Speaker 2: what we can spend to feed several meals for the family,
Speaker 2: So it's a reasonable thing to be considering. So I
Speaker 2: know my mum and dad, for example, were very keen
Speaker 2: to go to a local pub because they had eighteen
Speaker 2: dollars specials on the other night, and that included a
Speaker 2: burger schnitzel and also a steak, which everyone ordered because
Speaker 2: as retirees they find that much more cost effective. You know,
Speaker 2: if I buy steak for the family, it's thirty forty
Speaker 2: dollars minimum, and my boys are getting older they eat
Speaker 2: a lot more, so you can see how perhaps it
Speaker 2: can be a very smart choice. But of course, traditionally
Speaker 2: pub meals are not overly healthy in the sense they
Speaker 2: generally are very large portions. Many of the options are
Speaker 2: deep fried, and you get the typical chips every time
Speaker 2: with everything that you order, so I thought it was time.
Speaker 2: My husband actually suggested we do this given it was
Speaker 2: coming into Sunday roast season as well, because over a
Speaker 2: long weekend when we're recording this, a lot of people
Speaker 2: will head to the pub for Sunday roasts. So I thought, yeah,
Speaker 2: it was a good time to have a little chat
Speaker 2: about it, because the last thing we want to do
Speaker 2: is make people feel guilty if they're trying to be
Speaker 2: budget conscious going to the pub. But I also don't
Speaker 2: want my clients in particular to feel like they need
Speaker 2: to always eat a salad, because I find salads at
Speaker 2: the pub can be just as expensive as a main meal.
Speaker 2: You know, you're paying eighteen twenty twenty five dollars by
Speaker 2: the time you add the prawns or chicken or meat to.
Speaker 1: A salad and ultimately land.
Speaker 2: They sometimes aren't that healthy because their chicken caes are
Speaker 2: or their rice noodle based, or they're vegetarian but really
Speaker 2: heavy and things like sweet potato chickpeas for laffl So
Speaker 2: they end up being a cub super high load anyway,
Speaker 2: and if you don't actually feel like eating a salad,
Speaker 2: in my experience, you keep eating the fries anyway, Sometimes
Speaker 2: you are better to order what you feel like and
Speaker 2: do it that way. So I'll kick off with a
Speaker 2: few strategies because I really feel it's important if you're
Speaker 2: treating yourself to a meal out you do kind of
Speaker 2: order what you feel like. One thing I've been doing
Speaker 2: a lot more with my girlfriends is because the meals
Speaker 2: are so large, I often will split slit something because
Speaker 2: if it's a burger or if it's a snitsel, it
Speaker 2: easily feeds to small women. And even if you don't think,
Speaker 2: if you think you're really hungry, even if you still
Speaker 2: order the half, you'll find you quite satisfied after it.
Speaker 2: So I think that can be a very effective strategy.
Speaker 2: So you still get a taste of the schnitzel or
Speaker 2: the burger, and then I try and always take the
Speaker 2: fries off the plate. I'll try and order extra salad
Speaker 2: if I can, but I find that a very good strategy.
Speaker 2: I think red meat, if you eat red meat, is
Speaker 2: a great choice of the pub because often we're not
Speaker 2: cooking ourselves a steak at home. So if you do
Speaker 2: again order the steak and can say vegetables, and I
Speaker 2: always check the vegetables, because sometimes they'll just be potatoes
Speaker 2: and carrot or something quite plain. If it's greens, I'll
Speaker 2: invest in it. So if it's the broccoli, beans, carrots,
Speaker 2: that kind of mix, I'm more likely to order it,
Speaker 2: but I'll ask for the salad and veggies if I
Speaker 2: can can avoid the potato on the plate, because I
Speaker 2: will definitely eat it and probably don't need to if
Speaker 2: I'm already having a Schitzel or big burger or steak.
Speaker 2: But if you do order that meal, if you are
Speaker 2: aiming for protein, whether it's the steak or the schitzel, again,
Speaker 2: if it's just for you, I'd find if you cut
Speaker 2: half way off, you can often get two meals out
Speaker 2: of it and take it home and use it for
Speaker 2: wraps or salad the next day.
Speaker 1: So it just splits it.
Speaker 2: So instead of having an eight hundred calorie meal, you're
Speaker 2: only having a four or five hundred calorie one, but
Speaker 2: you're getting your money's worth out of it and still
Speaker 2: getting some decent nutrition. If you're choosing to pay, I'd
Speaker 2: rather someone pay for fish or steak or chicken than
Speaker 2: eating a salad that's not overly satisfying. So They're my
Speaker 2: kind of defaults, or I would say to clients if
Speaker 2: this is a once a week or once a month
Speaker 2: eat as such. I've got a lot of rural people
Speaker 2: who might only go to the pub occasionally, you know,
Speaker 2: and you want to have the prom pasta, go for it,
Speaker 2: you know. Just keep in mind it is quite a
Speaker 2: big meal and you probably can take some home and
Speaker 2: get two serves. I will always order a veggie side
Speaker 2: and cut that through any pasta to get the veggie
Speaker 2: bulk of the meal. But yeah, they're probably some of
Speaker 2: the strategies I use myself. I don't necessarily recommend the salad,
Speaker 2: which I think some people would say.
Speaker 1: And if it's a.
Speaker 2: Remote pub not close to the water, I generally wouldn't
Speaker 2: order seafood either. So if you're in table like in
Speaker 2: the middle of nowhere, there's no water, I'm not ordering
Speaker 2: barramundi or salmon. I'd wait to year on coastal regions
Speaker 2: for that, and probably stick more to the red meat
Speaker 2: and stick to a leaner steak if you can.
Speaker 3: And port can be a really nice lean option as
Speaker 3: well if you're not into sort of more of that
Speaker 3: red red meat. But the RSLs are also talking about
Speaker 3: budget friendly meals. My parents love a good RSL that's
Speaker 3: also really nice and friendly. Yeah, yeah, they often do
Speaker 3: like a lunch Honestly, sometimes my parents will go down
Speaker 3: for like a week day lunch and it's like I
Speaker 3: think Mum said, it's like fifteen sixteen dollars or something,
Speaker 3: and often, you know, they might do a twenty dollars
Speaker 3: with a coffee. And so my parents are big fans
Speaker 3: of of an RSL as well.
Speaker 1: So both of those options are really good.
Speaker 3: I like them because I've got small children and I
Speaker 3: find it there's less pressure. David and I rarely, if ever,
Speaker 3: maybe once a year, got to a nice restaurant by ourselves,
Speaker 3: and we definitely don't take the kids because it's just
Speaker 3: it's so embarrassing. They're so small, they run around everywhere.
Speaker 3: So I like that there's less pressure and you can
Speaker 3: take the kids and if they're you know, a little
Speaker 3: bit feral, it's not too bad. But in terms of
Speaker 3: what I get my clients to focus on, like you said,
Speaker 3: sometimes those heavier dishes, like a really nice pasta, if
Speaker 3: I'm getting a client to only have half of that
Speaker 3: and top it up with the side of save broccolini
Speaker 3: or something. What I will do in terms of really
Speaker 3: trying to prioritize that protein is get them to eat
Speaker 3: half but all of the protein. So say it's a
Speaker 3: beautiful prawn pasta or a chicken pasta, so eat all
Speaker 3: of the protein, but only half the sauce and the
Speaker 3: carp and then buffer that with extra green veggies, and
Speaker 3: then if you want to take it home, you can
Speaker 3: just simply add a tiner tuna or a bit of
Speaker 3: extra shredded chicken breast to it the next day, and
Speaker 3: a bit of extra veggies at home, and you've got
Speaker 3: a really nice base and you can get two meals
Speaker 3: out of it, not one. So that can be a
Speaker 3: really chiky hack, but don't forget. When you are halving meals,
Speaker 3: you're often harving the protein size as well. So if
Speaker 3: you are actively in a calorie deficit, you're training hard.
Speaker 3: Your goal is to gain some muscle mass, and obviously
Speaker 3: if you eat out regularly when you have a meal,
Speaker 3: you're also harving the protein size, so just be wary
Speaker 3: of that. If you rarely ever eat out, it's not
Speaker 3: really a big deal. I'd say eat until you're satisfied
Speaker 3: and not stuffed. Is generally my golden rule, but I
Speaker 3: do like my clients to prioritize seafood at a pub
Speaker 3: because it is very, very lean. But like Susie said,
Speaker 3: you know, potentially the area that you're eating at may matter,
Speaker 3: because obviously you're going to get better, fresher seafood if
Speaker 3: you are somewhere near the water, one would hope. And
Speaker 3: then a salad and veggie one is really really tricky
Speaker 3: because often at a pub, if you are getting say
Speaker 3: the rest of the day, often you'll get potato soup, potato, pumpkin,
Speaker 3: and corn and they are all quite you know, starchy
Speaker 3: focused vegetables. So, as Susie said, if you want to
Speaker 3: pay the extra sometimes ten fifteen, eighteen dollars for a
Speaker 3: side of veggie, you want it to be good quality.
Speaker 3: You don't just want to get a mix of peas
Speaker 3: and corn and carrot and pay all of that money.
Speaker 3: So it is well worth asking what type of extra
Speaker 3: veggies they're serving, or if it says seasonal veggie on
Speaker 3: the menu, what type is that? And then often sometimes
Speaker 3: you'll get a side of vegetables, but it'll be drowned
Speaker 3: in ricotta, or I got a rocket a side of
Speaker 3: rocket at an Italian place the other day, and it
Speaker 3: was absolutely drenched in olive oil, and then it was
Speaker 3: drowned in parmesan ch Like, there was more oliveil and
Speaker 3: parmesan than there were greens in that eighteen dollar side
Speaker 3: of green. So that was my bad. I forgot to ask.
Speaker 3: But often I'll say, you know what other greens?
Speaker 1: Is it?
Speaker 3: Not?
Speaker 1: With cheese? Can I remove that?
Speaker 3: If I am having it with something like a pizza,
Speaker 3: because honestly, you just don't need that extra calorie bulk
Speaker 3: if you are using that to sort of buffer or
Speaker 3: lighten up a higher calorie meal.
Speaker 2: True, And I think if we're talking about portion sizes,
Speaker 2: so I would say on average, the steaks tend to
Speaker 2: be at least two hundred and fifty grams, if not
Speaker 2: closer to three three fifty. The same with the shnitty
Speaker 2: like you're not getting one hundred gram schnitz l, you're
Speaker 2: getting two hundred and two fifty three hundred. So just
Speaker 2: keep that in mind and agree, you know, eat to
Speaker 2: you're satisfied. But if you are, if you love a Schitzel,
Speaker 2: for example, you're getting the car from that. As I said,
Speaker 2: try and ditch the chips because you're getting that more
Speaker 2: indulgence there already, and have it with the salad. But
Speaker 2: if it's more of that special occasion where it's a
Speaker 2: very occasional and you feel like the heavier option, I
Speaker 2: think when you go to the wood fire pizza, it
Speaker 2: can be tricky, and I think again, try and order
Speaker 2: the sides of veggies or salad to complement the meal
Speaker 2: if you can. And probably the other thing if you
Speaker 2: can avoid it, the stuff that doesn't have a huge
Speaker 2: amount of nutritive value, and stuff I would argue is
Speaker 2: filler food, but I know we love it, but things
Speaker 2: like the Aarantina balls, the spring rolls, the deep fried
Speaker 2: salt and pepper squid like it really does have huge
Speaker 2: amounts of fat and unfortunately in restaurants and pubs that
Speaker 2: don't use the best quality oil simply because it's expensive.
Speaker 2: So that is adding a lot of extra fat and
Speaker 2: calories and can be more calories than a whole meal
Speaker 2: you've had with starters and picking before you've even had
Speaker 2: the meal. So if you can minimize that or you
Speaker 2: know have it, you know, one entree of that kind
Speaker 2: of food between four or six people have a small
Speaker 2: amount of it. That's always going to be better, whereas
Speaker 2: things like I love a muscle pot. If there's muscles,
Speaker 2: I will always order that. The tomato salad can be
Speaker 2: a really good option, the rocket salad lately and said,
Speaker 2: if it's not too drizzled in concentrated extras. The grilled
Speaker 2: type calamari can be a good option, the rice paper
Speaker 2: rolls if they have then what are some other healthy
Speaker 2: antipasto things like scollops, prons, any sort of raw fish
Speaker 2: like sashimi can always be a really good option, like
Speaker 2: a kingfish crudo. Anything I think is like that lighter
Speaker 2: and it's flavored with a lot of those beautiful flavors
Speaker 2: that you often get with something like a sashimi or
Speaker 2: a kingfish crudo. You get it with a bit of
Speaker 2: citrus or a tiredy bit of mis The flavoring is
Speaker 2: a lot lighter than, say, if you did get a
Speaker 2: deep rid calamari, which would come with a side of
Speaker 2: say aoli or something. So I love a seafood focus
Speaker 2: as like an entree or like you said, zuzi. Often
Speaker 2: depending on the place that you go, you know you
Speaker 2: might be able to get some grilled prawns and avocado
Speaker 2: you might be able to get a prescido and I
Speaker 2: don't know, rocket or a rock melon sort of entree
Speaker 2: as well. Anything with a bit of extra fresh food
Speaker 2: in it from an entre perspective, i e. Not the
Speaker 2: garlic bread, not the aaranginie bulls is often your best
Speaker 2: bet if you are trying to lighten the load, if
Speaker 2: it's a special occasion, if you're very healthy with your weight.
Speaker 2: These obviously these strategies don't matter as much. We're really
Speaker 2: actively targeting women who are trying to drop some body
Speaker 2: fat and really try to bring down the overall calorie
Speaker 2: load because often, you know, at a pub, we do
Speaker 2: like to have a couple of cheeky drinks as well,
Speaker 2: we do like to sometimes share a dessert, We do
Speaker 2: like to have the entrees, and all of those things
Speaker 2: sadly do add up. If you are eating out, you know,
Speaker 2: more than probably once a week or so, and if
Speaker 2: it is more of an occasional or sorry, I should say,
Speaker 2: if you're actually going out a lot, you are better
Speaker 2: than to have the barrel mundy and the green veggies absolutely,
Speaker 2: you know, and steer clear of the fried food options.
Speaker 2: If it's more of a regular weeknight of occurrence for
Speaker 2: you because you go to trivia every week as opposed
Speaker 2: to a special occasion meal with friends and family. All right, Lenne,
Speaker 2: you've sent me something in the week that my tail
Speaker 2: started wagging because I do love subway.
Speaker 3: Me too.
Speaker 2: Now, we love subway, and the reason I love subway
Speaker 2: is that it's cost effective. It is easily accessible, Like
Speaker 2: we stopped on the way home from Rugby the other
Speaker 2: day and got one instead of the bacon and egg
Speaker 2: roll at sports or the macas. I like a few
Speaker 2: things there, but I've also got some criticisms. So the
Speaker 2: first thing I'll launch out with is that I love
Speaker 2: their seven dollars six inch subway range, but it's actually
Speaker 2: incredibly difficult to navigate the subway website. So they have
Speaker 2: a lot of claims about high protein foods, which Land's
Speaker 2: going to cover in a minute, and budget friendly options,
Speaker 2: but you can literally not find the nutritional information unless
Speaker 2: you've got a nutrition degree and can scroll, and certainly
Speaker 2: almost impossible on your phone. So the seven dollar range,
Speaker 2: they have six or seven subways for seven dollars, but
Speaker 2: it's not all of them, so it's like Chuna Mao
Speaker 2: veggie Delight turkey on rye, some weird seafood thing, and
Speaker 2: then barbecue Southern style chicken. So they're not all healthy
Speaker 2: because the one from that I would say is probably
Speaker 2: the best is the turkey on rye. So the seven
Speaker 2: dollar one is sort of specific in terms of nutritionals
Speaker 2: I myself like the plain chicken and chicken teriarchy is
Speaker 2: pretty light on for a six inch of course, but
Speaker 2: that's about ten dollars, so that's not in the seven
Speaker 2: dollar range. But what we actually want to talk about
Speaker 2: today was I've noticed this too. There are some massive
Speaker 2: slogans Subway are advertising called the packed with Protein range,
Speaker 2: and if you've got el Janna near your house as well,
Speaker 2: you'll notice they're doing it as well. And the el
Speaker 2: Janna PR team sent me a media release with a
Speaker 2: forty six grams of protein rap and when I wrote
Speaker 2: back and said, but how many calories is that? And
Speaker 2: it came back at eight hundred, I pointed out to
Speaker 2: her it wasn't healthy. It was double the lunch size
Speaker 2: most women should be having. So we wanted to talk
Speaker 2: about it today because I think Subway are really being
Speaker 2: a little bit naughty, almost deeply misleading with their claims
Speaker 2: of their packed with protein range. Because then when you
Speaker 2: deep dived that nutritional information sheet, what did we find
Speaker 2: the reality is about the subway high protein range.
Speaker 1: Well, it wasn't.
Speaker 3: Pretty, and as dietitians, we intuitively knew this. And I
Speaker 3: got my tail wagging like you, and I sent you
Speaker 3: this and I said, this is so misleading, and you
Speaker 3: were like, absolutely, we have to discuss this, because both
Speaker 3: you and I love a good subway. If I could
Speaker 3: afford it, I would buy shares in a subway, like
Speaker 3: I spent that much time there. I recommend it to
Speaker 3: that many clients. I feel like I should be getting
Speaker 3: a kickback at this stage.
Speaker 1: You should be definitely getting a kick I agree.
Speaker 3: You and I often will eat a good chicky subway
Speaker 3: together occasionally if we're traveling. Certainly we've been late for
Speaker 3: our own retreat because we stopped at subway for lunch one.
Speaker 1: Time we had to get where we started.
Speaker 3: But the one that I sent you was the chicken
Speaker 3: protein subway foot long. So it came up as an
Speaker 3: ad while I was just casually scrolling news dot com
Speaker 3: one day. Then I saw it again on Facebook there,
Speaker 3: but they're retargeting working very well. From a metads perspective,
Speaker 3: and it had a big label across it saying fifty
Speaker 3: four grams of protein and it was a foot long, granted,
Speaker 3: and I was like, hmm, that's a lot of food
Speaker 3: and that's a lot of protein.
Speaker 1: Well my first two thoughts.
Speaker 3: But I think that we live in this world where
Speaker 3: protein is like a health halo. Is it important? Absolutely?
Speaker 3: Can you eat too much protein? Absolutely? And with more
Speaker 3: protein comes more calories. We need to be aware of that.
Speaker 3: So when I deep dive the nutritionals on this chicken
Speaker 3: protein foot long, it was also dripping with some sort
Speaker 3: of creamy I think it was like an a only dressing.
Speaker 1: It had cheese on it.
Speaker 3: And then it had the chicken and everything as well,
Speaker 3: so it was coming in it three thousand, eight hundred
Speaker 3: and forty Kilogele SUSI all for those ones who like calories,
Speaker 3: like myself, over nine hundred calories for that lunch with
Speaker 3: the fifty four grams of protein. But both Susan and
Speaker 3: I would argue that women, irrespective of whether they're trying
Speaker 3: to lose weight or not, do not need fifty four
Speaker 3: grams of protein and a meal. You could split that
Speaker 3: across two meals and still be very happy. So higher
Speaker 3: protein is important, but for a lot of women, you know,
Speaker 3: per meal, twenty five thirty grams is more than enough.
Speaker 3: So when you if you and a lot of people
Speaker 3: would say, well, I don't need a foot long, I agree,
Speaker 3: like six inch for most women is probably more than enough.
Speaker 3: If you're super active, maybe the foot long, but I
Speaker 3: think for the average woman who works a desk job
Speaker 3: or doesn't do a whole lot of exercise, six inch
Speaker 3: is probably enough. And even that clock's in at four
Speaker 3: sixty calories and twenty seven grams of protein, So I
Speaker 3: would say that that is a much better nutrition option
Speaker 3: than the whole foot long and even twenty seven grams
Speaker 3: of protein for a quick, fairly budget, friendly, on the
Speaker 3: go option that you can access, you know through airports
Speaker 3: that like this is subway in my local Maruka where
Speaker 3: I live in Queensland, Like they're just everywhere, right, so
Speaker 3: they're really really accessible. So about four hundred and fifty
Speaker 3: calories twenty seven grams of protein, and that's pretty tasty.
Speaker 3: That's an awesome option. Whereas when I looked at the
Speaker 3: protein option in the wrap, and I have so many
Speaker 3: clients or say I listened to you on Suzi on
Speaker 3: the podcast. I know subways are good options, so where
Speaker 3: go when I get the wrap?
Speaker 1: And I'm like, oh no, no, no, no no.
Speaker 3: I'd actually rather you have the bread because I think
Speaker 3: there's this perception that wraps are healthier because they're somewhat lighter.
Speaker 3: But the subway uses these massive white wraps. So the
Speaker 3: wrap in the chicken protein option SUSI is basically three
Speaker 3: thousand kilodueles or seven hundred calories, So you are far
Speaker 3: better off having the six inch bread option than the rap.
Speaker 3: And I think a lot of people just have this
Speaker 3: perception that the wrap is healthier, but in the case
Speaker 3: of subway, the wraps are often not healthier than the
Speaker 3: six inch raine. And then if you wanted to look
Speaker 3: at the salad option, that clocks in at about four
Speaker 3: hundred and seventy calories with a similar amount of protein.
Speaker 3: So if I was saying to my client, you've got
Speaker 3: very similar calories and protein between the six inch protein
Speaker 3: chicken one or the salad, what do you prefer, not
Speaker 3: out of ten of my clients would say, oh, well,
Speaker 3: I want the bread with that, and I would agree
Speaker 3: because I actually want my clients like you do. Susie
Speaker 3: eating some carbohydrate but in a controlled portion, and a
Speaker 3: six inch sub for most people is a good amount
Speaker 3: of carbohydrate, whereas the salads don't really have much in
Speaker 3: there at all, but they do have often more facts,
Speaker 3: more dressing, a bit of cheese, that kind of thing
Speaker 3: to bulk out the bowl. So yes, you might get
Speaker 3: a bit more volume with a bit more salad, but
Speaker 3: we actually want people to eat some carbohydrate as well.
Speaker 3: We just for most women trying to lose weight, they
Speaker 3: don't need as much carbohydrate that a foot long contains.
Speaker 3: So it's very interesting. It's also very difficult to find
Speaker 3: the nutrition. I had to go and I actually had
Speaker 3: to download the pdf, get out my microscope, scroll through,
Speaker 3: and this new protein range, of course, isn't on the
Speaker 3: nutrition Kandel whatsoever. So I had to go into subway website,
Speaker 3: put in my area code, actually look to buy it,
Speaker 3: add it to my cart at all the separate ingredients
Speaker 3: before it actually spat out the nutritional So I was like,
Speaker 3: I hope our nutrition couch audience appreciates this, but it's
Speaker 3: very difficult to find, and I do feel like companies
Speaker 3: they don't hide it, but they make it difficult to find.
Speaker 3: So they'll happily put fifty four grams of protein on
Speaker 3: the advertisement that I'm seeing online. But they're not going
Speaker 3: to write nine hundred and fifteen calories, are they. No,
Speaker 3: they keep that one to themselves.
Speaker 1: Arms enraged as you are. Land.
Speaker 2: The only one I can find that actually comes in
Speaker 2: at fifty is the chicken and bacon ranch rap. Now,
Speaker 2: I don't like the raps at Subway because I think
Speaker 2: that the bread, if you get the whole weed or
Speaker 2: the rise better nutritionally, it's more filling, it's less process
Speaker 2: than a rap, and I think it's a better option.
Speaker 2: So and certainly we wouldn't be recommending you eat the
Speaker 2: bacon ranch option for over three thousand calories just to
Speaker 2: get the protein. So that is another reason it's deeply misleading.
Speaker 2: The other thing I noticed is their salad range, and
Speaker 2: they're plugging that quite heavily as well. Now they've got
Speaker 2: some quite plain salads, like just sort of the greens
Speaker 2: in quite a small container, and some of those come
Speaker 2: in at about twenty grams of protein and certainly less
Speaker 2: than three hundred, so very light. But again, I wouldn't
Speaker 2: actually want my clients to be having that because I
Speaker 2: don't think they're full. If you had a two three
Speaker 2: hundred calorie salad for lunch, you're going to be eating
Speaker 2: a chocolate bar an hour later. So sometimes you better
Speaker 2: to actually eat the proper food, like the Subway, in
Speaker 2: a leaner variety. The turkey, I think the tune is
Speaker 2: not too bad the hams process meat, but I think
Speaker 2: the chicken tariarchy is particularly lean as well, and have
Speaker 2: that and enjoy it with the bread rather than having
Speaker 2: a wrap or the salad and then being hungry an
Speaker 2: hour or two later. But I agree with you. I
Speaker 2: think they need a lot of work on that website.
Speaker 2: You can't track the nutritionals easily. You can't be claiming
Speaker 2: fifty grams of protein for two meals because really a
Speaker 2: foot long sub for women is two meals. So that's
Speaker 2: misleading and I'm not happy at all with it. I
Speaker 2: think that they're trying to write off a protein tag
Speaker 2: as Eljada are and it's irresponsible.
Speaker 1: So Subway, you've got good products.
Speaker 2: You can do better with it Land and I'm very
Speaker 2: happy to help you if you want to take us
Speaker 2: on as consultants with a discount card for our subway.
Speaker 2: And now you know there's one thing that annoys me
Speaker 2: more than misleading food. It is the healthy.
Speaker 1: Masquerade annoys us.
Speaker 2: And you're going to take us through one of these products,
Speaker 2: because again, if you go to the musleibar section at supermarkets,
Speaker 2: there are seven hundred different high protein bars. Some are
Speaker 2: healthier than others. Some have got a deep chalk coating
Speaker 2: and some have got a choc dizsel. Some marketed as
Speaker 2: low carb, others are marketed as high protein, and so
Speaker 2: then some sleep in under an indulgence tag. And when
Speaker 2: you take a look at the nutritionals, I have major
Speaker 2: issues because I find them deeply misleading. And I want
Speaker 2: you to take us through one of the products, but
Speaker 2: we could take any number. This is one brand, but
Speaker 2: definitely any bar you pick up that has a chocolate coating,
Speaker 2: if you read the first ingredient this chocolate, it is
Speaker 2: more like a chocolate bar than a health bar. That's
Speaker 2: my first point. And what I want us to start
Speaker 2: looking at is how much saturated fat you're getting from
Speaker 2: these bars. So Land will talk as student nutritionals, and
Speaker 2: then I'll pipe in when I can't control myself any longer.
Speaker 3: And I will say that Susie and I have just
Speaker 3: been trying a few bars out of curiosity because there
Speaker 3: are so many on the market these days it's hard
Speaker 3: to know which ones are good or bad. And between
Speaker 3: both of our client loads and our clinics, you know,
Speaker 3: clients are eating probably upwards of fifty to one hundred
Speaker 3: different types. So we've been looking at bars a lot lately.
Speaker 3: And one of the ones you and I tried was
Speaker 3: a brand that heavily markets at pregnant and breastfeeding women.
Speaker 3: And the first thing when we both said when we
Speaker 3: tried it, We're like, oh, that's delicious, and we were like,
Speaker 3: cheez that chocolate. It was coated in chocolate. We're like, jeez,
Speaker 3: that's thick. And you were like, this is a treat,
Speaker 3: Like this is this is a chocolate bar. It is
Speaker 3: certainly healthier than a chocolate bar. But this is absolutely
Speaker 3: a treat, not an every day or multiple times a
Speaker 3: day occurrence, which I think a lot of women are
Speaker 3: eating it at. So this is someone you set me.
Speaker 3: So it is that coals. It's the idi bronounced is it?
Speaker 1: No shoe?
Speaker 3: Low carb choc mint indulgence bars. They come in a
Speaker 3: pack of five, they're eight ninety and at the moment
Speaker 3: at the time of recording their own sale for six nineties,
Speaker 3: so there's still you know, a dollar something a bar.
Speaker 3: And on the front of packet marketing it, there's only
Speaker 3: two grams of sugar naturally sweetened in four grams of
Speaker 3: carb perserve. So they're definitely obviously marketed at that low
Speaker 3: carb crowd. And when you look at the ingredient list,
Speaker 3: I mean it's quite long. I mean most bars have
Speaker 3: a longer ingredient list because there's multiple ingredients that make
Speaker 3: that up. However, you know, you've actually got to read
Speaker 3: the ingredient. You can't just be looking at the nutrition
Speaker 3: information panel and say, hey, it's low calories like sugar,
Speaker 3: this must be a good type of bar, because you
Speaker 3: certainly can't have one without the other. You have to
Speaker 3: look at the nutrition information panel and you cannot bypass
Speaker 3: the ingredient list. So the first ingredient is dark chocolate. Basically,
Speaker 3: there's a dark chocolate coating. So as Susie said, that's
Speaker 3: the first ingredient. This is acting more like a chocolate
Speaker 3: bar than it is a health bar. So the first
Speaker 3: ingredient is dark chocolate coating, and within that dark chocolate,
Speaker 3: the ingredients are vegetable fat, arethra told, cocoa solids, inulin,
Speaker 3: milk solids, maltodextion, polydextros, corn fiber, soi lethercen, and natural flavors.
Speaker 3: If you're someone with IBS or a sensitive tummy, you're
Speaker 3: gonna have issues with this bar. I could not eat
Speaker 3: something like that just due to the fact that it's
Speaker 3: got the inulin and all of the other different types
Speaker 3: of fibers in there already. Now, the next ingredient is polydextrose,
Speaker 3: followed by a vegetable fat, followed by biscuit pieces at
Speaker 3: nine percent. You've got in the biscuit pieces wheat flour,
Speaker 3: cornola oil, s gross malt extract, glucose raising agent, xylotols, subatol,
Speaker 3: milk solids, pea protein isolate, vegetable glycerine, coca powder, modified starch,
Speaker 3: and an emulsifier. We've also got soy lethace and another emulsifier,
Speaker 3: non dairy cream and natural flavors, salt, monk, fruit extract,
Speaker 3: steavier and mint extract being our last ingredient. There are
Speaker 3: not many ingredients susy on that ingredient list that I
Speaker 3: would have at home in my kitchen. And what I
Speaker 3: classify what I tell my clients a whole food product
Speaker 3: or what we can you know, basically class as a
Speaker 3: better option in the supermarket. Are lots of ingredients that
Speaker 3: we naturally recognize and have in our own pantry or
Speaker 3: cupboards or fridge at home. There are so many ingredients
Speaker 3: in there that this company is using to make up
Speaker 3: a bar to make the nutritionals match what the public
Speaker 3: I guess want and what we have been taught is healthy.
Speaker 3: But we're doing it in a way where to me,
Speaker 3: there's nothing really natural about this bar despite having this
Speaker 3: health talo effect that is, at a natural I guess,
Speaker 3: lower carb indulgence bar, there aren't many things in there
Speaker 3: that I would technically classify as natural. So I'll go
Speaker 3: through the nutrition information panel. So this five bars in
Speaker 3: the box.
Speaker 1: Each bar is.
Speaker 3: Thirty grams so per serving nearly five hundred kilodules, which
Speaker 3: is about one hundred and sixteen calories, so quite low
Speaker 3: calorie for you know, a kind of chocolate indulgent bar.
Speaker 3: Three point seven grams of protein, six point six grams
Speaker 3: of fat total, with five point nine grams of that
Speaker 3: being saturated fat. That is basically twenty percent saturated fat
Speaker 3: in the bars. I'll let your pipe in a minute,
Speaker 3: but I'll just round off the carb is four point
Speaker 3: four grams, sugar two point two, dietary fiber is six
Speaker 3: point three grams. But a lot of that dietary fiber
Speaker 3: isn't coming from the whole food sources that we want,
Speaker 3: like you know, the whole grains, oats, nuts and seeds, legumes.
Speaker 3: It's coming from what I call kind of modified fiber sources.
Speaker 3: And forty five milligrams of sodium, which is very very low,
Speaker 3: not a concern so to me. It's the ingredient list,
Speaker 3: and it's the saturated fat in total, which I'm sure
Speaker 3: that you have many thoughts about, because if there's one
Speaker 3: of many things that irritate you, it's saturated fat, isn't it, Susie.
Speaker 2: Well, it's saturated fat in a bar that is being
Speaker 2: marketed as somewhat healthy because it's lowering car Because whilst
Speaker 2: some of the claims around saturated fat and heart disease
Speaker 2: have been somewhat refuted, with people saying, oh, a small
Speaker 2: amount of saturated fat doesn't increase the risk of heart disease,
Speaker 2: I tend to disagree when it's in processed food and
Speaker 2: I think this is the problem with the bars because
Speaker 2: generally speaking, a strands get more than enough saturated fat
Speaker 2: from foods like their dairy, they're lean meat, their chicken, cheese,
Speaker 2: you know, the foods that do have a lot of
Speaker 2: nutritional value. So then when we're getting multiple grams are
Speaker 2: saturated fat. I think that one we looked at together
Speaker 2: was eight or nine grams are saturated fat in the time,
Speaker 2: and it was tiny bar. It was forty grams or
Speaker 2: twenty actually maybe twenty or thirty grams.
Speaker 1: It was twenty five. Yeah, you could eat in two bites.
Speaker 2: As an amount. If you're looking, we wouldn't want more
Speaker 2: than thirty percent of total intake to be coming from
Speaker 2: saturated fat. So if you're working on a female, say
Speaker 2: having sixty grams of fat a day, which is a
Speaker 2: pretty low fat diet, that in terms of thirty thirty
Speaker 2: thirty fat ratios for cell assimilation, that would translate into
Speaker 2: no more than about twenty grams are saturated fat per day,
Speaker 2: which you will easily get from your regular foods, like
Speaker 2: you get a little bit from olive oil if you're
Speaker 2: having some red meat, if you're having a serve of cheese.
Speaker 2: So When I see a bar that's offering six eight
Speaker 2: ten grams in a small bar mask that's claiming to
Speaker 2: be healthy, I'm like, that is deeply misleading. So I
Speaker 2: think the first take co message for our listeners is
Speaker 2: if you see on a snack by the first ingredients chocolate,
Speaker 2: put it back.
Speaker 1: It's not healthy for you.
Speaker 2: You need to be looking for a whole food bar
Speaker 2: that's got a nutbase that's going to be much better
Speaker 2: nutritionally than a bar with chocolate, because, for example, this
Speaker 2: is per hundred grams almost twenty percent saturated fat, almost
Speaker 2: twenty grams per hundred and per bar, it's almost six
Speaker 2: So that's a third of your entire daily recommended upper
Speaker 2: intake of saturated fat coming from a relatively small thirty gram,
Speaker 2: one hundred calorie snack that's basically covered in chocolate. And
Speaker 2: there's one in the range that's worse. That's cherry that's
Speaker 2: even higher because coconut, of course offer saturated fat. Now
Speaker 2: I have noticed that some of the brands, So for example,
Speaker 2: I looked at the Maver's range because Mavers are doing
Speaker 2: more chokcoating, there's a bit much lower. They're not low
Speaker 2: in saturated fat. But I thought they were about five percent.
Speaker 2: And the bars come in at less than three grams
Speaker 2: of saturated pat per bar, so they're doing it in
Speaker 2: a slightly better way. So that's another reference. If you
Speaker 2: can get per serve less than three of saturated fat,
Speaker 2: that's not too bad. But I would still generally prefer
Speaker 2: a bar that didn't come coated in chocolate at all.
Speaker 2: So I think a little drizzle you can get away
Speaker 2: with as soon as it's choclated. It's a chocolate bar,
Speaker 2: and don't kid yourself that it's not.
Speaker 3: Yeah, and if you want chocolate, just go eat some chocolate,
Speaker 3: like get the real dealing to me, I'd be much
Speaker 3: more satisfied from having a link ball or two and
Speaker 3: actually feel genuinely satisfied and just be able to move
Speaker 3: on with my day and not think about it. Whereas
Speaker 3: the reality is that a lot of our clients, Susie,
Speaker 3: are having these type of I don't know, indulgent health
Speaker 3: halo type bars and eating one or two a day
Speaker 3: and then still bringing on the block of chocolate at
Speaker 3: night after dinner anyway, because they're actually not satisfied. So
Speaker 3: I've always had that big belief that if you want something,
Speaker 3: have the thing you actually want in a small portion,
Speaker 3: be mindful, measure it out, sit down and thoroughly enjoy it,
Speaker 3: and then.
Speaker 1: Just move on.
Speaker 3: Like call it a soul food like this is to me,
Speaker 3: I guess like they are calling it an indulgence bar,
Speaker 3: so they're not trying to say it's healthy healthy, But
Speaker 3: I think again, like do you prefer that or do
Speaker 3: you prefer some actual chocolate or some actual ice cream?
Speaker 3: Because the real is that if you stick to a
Speaker 3: good quality portion size, the nutritionals are pretty similar, and
Speaker 3: if you have a couple of extra grams of carb
Speaker 3: in something, it's not the end of the world.
Speaker 1: Like women actually need carbohydrate.
Speaker 3: We don't need every single food that we eat being
Speaker 3: low carb because we're going to have a lot more
Speaker 3: problems than if we were eating carbohydrate anyway. So we
Speaker 3: want carb, but it's just more of that controlled amount
Speaker 3: throughout the day. That is probably an area for a
Speaker 3: bigger discussion another day.
Speaker 2: Too true, And I just had to look at a
Speaker 2: limp ball has five grams saturated fat per ball, so
Speaker 2: that's actually less than this chocolate treat. So just be aware.
Speaker 2: You know it seems like chocolate, it probably is. And
Speaker 2: that's the case with a lot of protein bars. We
Speaker 2: were looking at another very well known brand and it
Speaker 2: had like in the Actually, I looked at a protein
Speaker 2: cookie a client had the other day and it had
Speaker 2: fifteen It was being marketed as fifteen grams of protein
Speaker 2: per cookie, but it was three hundred and fifty calories.
Speaker 1: It was a real you know. So I think you know,
Speaker 1: in particularly in that health.
Speaker 2: Food section where there's the higher protein chocolate flavored stuff
Speaker 2: that our cookie flavored chocolate chip cookie coated in chocolate,
Speaker 2: they're probably more like chocolate bars than natural protein bars,
Speaker 2: because the truth is land protein bars don't usually taste
Speaker 2: that great if they're nutritionally sound, because they're pretty processed
Speaker 2: in protein on its own and taste so good. So yep,
Speaker 2: if it looks like a chocolate bar, it probably is
Speaker 2: all right. Moving on from one level of indulgence to another.
Speaker 2: A listener question from a client of mind who said
Speaker 2: to me in passing, as clients often do when they're
Speaker 2: throwing in something just to keep it interesting, said so,
Speaker 2: and I just am checking it's okay that I have
Speaker 2: my mini coke a few times a week as a treat.
Speaker 2: And she said it's the minis. It's the real minis.
Speaker 2: And I said, oh, okay, I love it. She said,
Speaker 2: I don't have it very often. I said, well you
Speaker 2: can't have the zero. No, she doesn't want to have
Speaker 2: the zero?
Speaker 1: Is it okay?
Speaker 2: And I said, well, you know, we would our line
Speaker 2: as dieticians. Is there anything's kind of okay occasionally? But
Speaker 2: I wouldn't say a cheeky soft drink, even a mini
Speaker 2: can three weeks occasionally. And so as a reference point,
Speaker 2: a Buddy bottle of coke has got about thirteen teaspoons
Speaker 2: of sugar, A can has about nine, and a mini
Speaker 2: can then would have about four to five about two
Speaker 2: hundred mile. So I would say to my client listening,
Speaker 2: I want you to get five teaspoons of sugar and
Speaker 2: put it in a glass and see if you drink that,
Speaker 2: because that's ultimately what you're drinking. Because everything is a
Speaker 2: choice in life. You know, a good girlfriend of mine
Speaker 2: was drinking a Buddy bottle of coke yesterday at a
Speaker 2: kid's performance, and it took every amount of my control
Speaker 2: to not say something, but you know, it's to their own.
Speaker 2: Would I drink a glass of five teaspoons of sugar?
Speaker 3: No?
Speaker 2: I wouldn't do. I be quite strict with my kids
Speaker 2: doing it. Yes, I am, I really. If they're having it,
Speaker 2: I'll try and get them to do the zero and
Speaker 2: if they're even getting a slushy, I'll try and find
Speaker 2: the one when they've got a zero one. Do they
Speaker 2: have it occasionally, yes, they do, so I think the
Speaker 2: issue with sugary drinks and lollies is there's nothing positive
Speaker 2: nutritionally in them.
Speaker 1: It's just pure. It's not good for us. It's a
Speaker 1: complete overload.
Speaker 2: If you're a teenage basketball player or you know, been
Speaker 2: out doing a massive hike and had it occasionally, sure,
Speaker 2: but two or three times a week is not occasionally.
Speaker 2: That's a habit. So I think basically my stance is
Speaker 2: the less sugary drink you have ever, the better. And
Speaker 2: if you are happy with your weight and not wright
Speaker 2: about your dental health and love it that much, sure,
Speaker 2: but I wouldn't be recommending it nutritionally, even particularly if
Speaker 2: it's more than once a week. I think once a
Speaker 2: week for that kind of thing, it'd be what I'd say, sure,
Speaker 2: But once it's more than that, it's easy because the
Speaker 2: more you have of that sweet food, the more you
Speaker 2: want and it's just five tea spoons of sugar and
Speaker 2: a glass, So that's basically what you're drinking, and you've
Speaker 2: got to decide if that's the right choice for you.
Speaker 3: Yeah, and I definitely agree with everything you've said, But
Speaker 3: I also I would say to someone saying that to me,
Speaker 3: does it align with your goals and does it fit
Speaker 3: in with the rest of your diet, because if it does,
Speaker 3: I wouldn't have a problem with a client doing that.
Speaker 3: But I think for most people, they're not just having
Speaker 3: one or two treats a week, right. They're having they
Speaker 3: want the wines Friday and Saturday night. They want to
Speaker 3: go out once or twice a week. They want to have,
Speaker 3: you know, take the kids out for ice cream every weekend.
Speaker 3: They want to have a little bit of the work
Speaker 3: morning tea every Tuesday or Wednesday. Like, these treats slip
Speaker 3: in far more than what we realize. But if it
Speaker 3: was someone who you know, does a lot of exercise,
Speaker 3: their diet's really good. They don't They're not really a
Speaker 3: chocolate person. They rarely ever eat out, they don't drink alcohol,
Speaker 3: and they want to have a mini little can of
Speaker 3: coke a couple of times a week. I personally wouldn't
Speaker 3: have a problem with that, but I do think it
Speaker 3: comes back to what is your baseline diet, and every
Speaker 3: single one of us is going to be highly variable
Speaker 3: in terms of that response. So I think it's a
Speaker 3: better question for what else are you having that are
Speaker 3: considered treats in your.
Speaker 1: Diet, and what are your goals?
Speaker 3: And if it aligns with your goals and you know
Speaker 3: the bulk of obviously it's the amount of sugar that
Speaker 3: we're having every single day or every single week that's
Speaker 3: going to make the real impact here. And if the
Speaker 3: rest of your diet is incredibly low, to me, I
Speaker 3: wouldn't really have, you know, a problem with it. I
Speaker 3: would sort of classify that as your soul food a
Speaker 3: couple of times a week, which I wouldn't have a
Speaker 3: problem with. But I do think it comes down to
Speaker 3: what else is creeping into the diet, which we know
Speaker 3: for a lot of people it's never just one or
Speaker 3: two things. It's often quite a lot of things. When
Speaker 3: we really take a step back, and I'm totally honest
Speaker 3: with ourselves, So I think it's just a good one
Speaker 3: to sort of inwardly reflect on or even keep a
Speaker 3: food diary for a couple of weeks, and an accurate
Speaker 3: food diary, I'll say, and you will be actually surprised
Speaker 3: at the little things that creep in, because even Susie
Speaker 3: and I, you know, it's hard to say no when
Speaker 3: things are about we're socializing, we're off at a kid's party,
Speaker 3: we're caught out and you know, someone does a social
Speaker 3: thing and we weren't really prepared for it. It is
Speaker 3: really hard to keep on track, and all of these
Speaker 3: little things do slip in. So I don't think it's
Speaker 3: a simple black or white answer from my perspective, just
Speaker 3: a little bit of something more to think on.
Speaker 4: I would say, true, true, true, true. So I've coaxed
Speaker 4: you think go for it occasionally, all right. An that
Speaker 4: brings us to the end of the initiation caps for
Speaker 4: another week. Please keep telling your friends about us so
Speaker 4: we can continue to grow, and if you need some
Speaker 4: evidence based supplementation in your life, check out our website
Speaker 4: designed by Dietitians dot com and we will see you
Speaker 4: next Wednesday for our weekly episode drop.
Speaker 1: Thanks for listening.
Speaker 3: The stamps Some Man Steps