WEBVTT - How to Eat at the Pub Without Derailing Your Diet, Plus the Truth About Subway's High-Protein Range 0:00:02.600 --> 0:00:04.400 What do you eat when you go to the pub? 0:00:04.760 --> 0:00:08.880 A steak, maybe you opt for a snitty, or maybe 0:00:08.880 --> 0:00:11.120 you try and be healthy and order the salad whether 0:00:11.160 --> 0:00:13.680 you feel like it or not. On today's episode of 0:00:13.680 --> 0:00:16.520 The Nutrition Couch, we deep dive pub meals and share 0:00:16.560 --> 0:00:20.759 how to manage it as a weekly indulgence for many Hi, 0:00:20.800 --> 0:00:23.439 I'm Susie Burrow and I'm Leon Wood, and together we 0:00:23.480 --> 0:00:25.919 bring you The Nutrition Couch, the weekly podcast that gets 0:00:25.920 --> 0:00:27.360 you up to date with everything you need to know 0:00:27.360 --> 0:00:29.680 in the world of nutrition, as well as all things 0:00:29.720 --> 0:00:32.639 eating at the pub. We take a closer look at 0:00:32.680 --> 0:00:36.120 the new high protein range at Subway, We deep dive 0:00:36.159 --> 0:00:39.360 a healthy chocolate treat that we've got some thoughts about, 0:00:39.760 --> 0:00:43.720 and our listener questions is all about a cheeky, sugary 0:00:43.840 --> 0:00:47.720 weekly indulgence, so leanne. I know that with the cost 0:00:47.760 --> 0:00:51.520 of food at an all time high, if we're thinking 0:00:51.520 --> 0:00:54.040 about going out for dinner, whether it's with friends or 0:00:54.040 --> 0:00:58.440 with the family, I certainly have been steering towards pubs. 0:00:59.120 --> 0:01:00.760 Not because I a pub. 0:01:00.840 --> 0:01:02.560 You know, I love going to a gorgeous restaurant, and 0:01:02.560 --> 0:01:04.920 certainly when you come to visit or vice versa, we 0:01:05.000 --> 0:01:07.040 like to indulge ourselves and go to some restaurants that 0:01:07.080 --> 0:01:09.399 are high on our list. A shout out to Blackwood 0:01:09.400 --> 0:01:12.240 at Bondy for brunch if anyone's in the area. Outstanding. 0:01:13.160 --> 0:01:15.320 But of course you're going to dump probably well over 0:01:15.360 --> 0:01:17.720 one hundred dollars for two if not closer to two hundreds, 0:01:17.760 --> 0:01:20.400 So it's certainly and that is leanne Let's be honest, 0:01:20.400 --> 0:01:22.960 what we can spend to feed several meals for the family, 0:01:23.000 --> 0:01:26.160 So it's a reasonable thing to be considering. So I 0:01:26.240 --> 0:01:28.160 know my mum and dad, for example, were very keen 0:01:28.240 --> 0:01:30.120 to go to a local pub because they had eighteen 0:01:30.160 --> 0:01:32.959 dollars specials on the other night, and that included a 0:01:33.000 --> 0:01:36.679 burger schnitzel and also a steak, which everyone ordered because 0:01:36.800 --> 0:01:40.160 as retirees they find that much more cost effective. You know, 0:01:40.200 --> 0:01:42.240 if I buy steak for the family, it's thirty forty 0:01:42.280 --> 0:01:44.560 dollars minimum, and my boys are getting older they eat 0:01:44.560 --> 0:01:46.880 a lot more, so you can see how perhaps it 0:01:46.920 --> 0:01:50.400 can be a very smart choice. But of course, traditionally 0:01:50.520 --> 0:01:54.600 pub meals are not overly healthy in the sense they 0:01:54.840 --> 0:01:59.040 generally are very large portions. Many of the options are 0:01:59.040 --> 0:02:03.320 deep fried, and you get the typical chips every time 0:02:03.400 --> 0:02:05.559 with everything that you order, so I thought it was time. 0:02:05.720 --> 0:02:08.200 My husband actually suggested we do this given it was 0:02:08.200 --> 0:02:11.040 coming into Sunday roast season as well, because over a 0:02:11.040 --> 0:02:13.560 long weekend when we're recording this, a lot of people 0:02:13.560 --> 0:02:16.040 will head to the pub for Sunday roasts. So I thought, yeah, 0:02:16.080 --> 0:02:17.480 it was a good time to have a little chat 0:02:17.480 --> 0:02:19.680 about it, because the last thing we want to do 0:02:19.760 --> 0:02:21.560 is make people feel guilty if they're trying to be 0:02:21.600 --> 0:02:24.240 budget conscious going to the pub. But I also don't 0:02:24.240 --> 0:02:26.480 want my clients in particular to feel like they need 0:02:26.480 --> 0:02:29.560 to always eat a salad, because I find salads at 0:02:29.600 --> 0:02:31.919 the pub can be just as expensive as a main meal. 0:02:32.040 --> 0:02:34.280 You know, you're paying eighteen twenty twenty five dollars by 0:02:34.320 --> 0:02:36.560 the time you add the prawns or chicken or meat to. 0:02:36.520 --> 0:02:38.880 A salad and ultimately land. 0:02:38.919 --> 0:02:41.239 They sometimes aren't that healthy because their chicken caes are 0:02:41.560 --> 0:02:45.120 or their rice noodle based, or they're vegetarian but really 0:02:45.160 --> 0:02:48.480 heavy and things like sweet potato chickpeas for laffl So 0:02:48.480 --> 0:02:51.320 they end up being a cub super high load anyway, 0:02:51.960 --> 0:02:53.840 and if you don't actually feel like eating a salad, 0:02:53.880 --> 0:02:56.080 in my experience, you keep eating the fries anyway, Sometimes 0:02:56.120 --> 0:02:57.960 you are better to order what you feel like and 0:02:58.080 --> 0:03:00.280 do it that way. So I'll kick off with a 0:03:00.320 --> 0:03:03.160 few strategies because I really feel it's important if you're 0:03:03.200 --> 0:03:05.120 treating yourself to a meal out you do kind of 0:03:05.240 --> 0:03:08.079 order what you feel like. One thing I've been doing 0:03:08.080 --> 0:03:10.840 a lot more with my girlfriends is because the meals 0:03:10.880 --> 0:03:15.119 are so large, I often will split slit something because 0:03:15.360 --> 0:03:17.640 if it's a burger or if it's a snitsel, it 0:03:17.840 --> 0:03:21.000 easily feeds to small women. And even if you don't think, 0:03:21.080 --> 0:03:23.320 if you think you're really hungry, even if you still 0:03:23.400 --> 0:03:25.520 order the half, you'll find you quite satisfied after it. 0:03:25.960 --> 0:03:28.119 So I think that can be a very effective strategy. 0:03:28.160 --> 0:03:30.280 So you still get a taste of the schnitzel or 0:03:30.320 --> 0:03:32.720 the burger, and then I try and always take the 0:03:32.720 --> 0:03:34.840 fries off the plate. I'll try and order extra salad 0:03:34.880 --> 0:03:37.080 if I can, but I find that a very good strategy. 0:03:37.680 --> 0:03:39.560 I think red meat, if you eat red meat, is 0:03:39.560 --> 0:03:41.560 a great choice of the pub because often we're not 0:03:41.600 --> 0:03:44.000 cooking ourselves a steak at home. So if you do 0:03:44.240 --> 0:03:47.040 again order the steak and can say vegetables, and I 0:03:47.080 --> 0:03:49.800 always check the vegetables, because sometimes they'll just be potatoes 0:03:49.800 --> 0:03:52.800 and carrot or something quite plain. If it's greens, I'll 0:03:52.800 --> 0:03:55.680 invest in it. So if it's the broccoli, beans, carrots, 0:03:55.720 --> 0:03:57.520 that kind of mix, I'm more likely to order it, 0:03:57.880 --> 0:03:59.880 but I'll ask for the salad and veggies if I 0:03:59.880 --> 0:04:01.760 can can avoid the potato on the plate, because I 0:04:01.760 --> 0:04:03.920 will definitely eat it and probably don't need to if 0:04:03.960 --> 0:04:06.360 I'm already having a Schitzel or big burger or steak. 0:04:06.760 --> 0:04:08.800 But if you do order that meal, if you are 0:04:08.840 --> 0:04:12.440 aiming for protein, whether it's the steak or the schitzel, again, 0:04:12.560 --> 0:04:14.160 if it's just for you, I'd find if you cut 0:04:14.160 --> 0:04:15.880 half way off, you can often get two meals out 0:04:15.880 --> 0:04:17.240 of it and take it home and use it for 0:04:17.240 --> 0:04:18.600 wraps or salad the next day. 0:04:18.960 --> 0:04:19.760 So it just splits it. 0:04:19.800 --> 0:04:21.840 So instead of having an eight hundred calorie meal, you're 0:04:21.880 --> 0:04:24.320 only having a four or five hundred calorie one, but 0:04:24.400 --> 0:04:26.040 you're getting your money's worth out of it and still 0:04:26.080 --> 0:04:28.880 getting some decent nutrition. If you're choosing to pay, I'd 0:04:29.000 --> 0:04:31.920 rather someone pay for fish or steak or chicken than 0:04:32.040 --> 0:04:35.280 eating a salad that's not overly satisfying. So They're my 0:04:35.400 --> 0:04:37.600 kind of defaults, or I would say to clients if 0:04:37.600 --> 0:04:39.360 this is a once a week or once a month 0:04:40.040 --> 0:04:41.880 eat as such. I've got a lot of rural people 0:04:41.880 --> 0:04:45.320 who might only go to the pub occasionally, you know, 0:04:45.360 --> 0:04:47.719 and you want to have the prom pasta, go for it, 0:04:48.040 --> 0:04:49.520 you know. Just keep in mind it is quite a 0:04:49.520 --> 0:04:51.359 big meal and you probably can take some home and 0:04:51.400 --> 0:04:54.279 get two serves. I will always order a veggie side 0:04:54.320 --> 0:04:56.760 and cut that through any pasta to get the veggie 0:04:56.800 --> 0:04:59.200 bulk of the meal. But yeah, they're probably some of 0:04:59.200 --> 0:05:02.719 the strategies I use myself. I don't necessarily recommend the salad, 0:05:02.760 --> 0:05:04.560 which I think some people would say. 0:05:04.880 --> 0:05:05.640 And if it's a. 0:05:05.720 --> 0:05:08.040 Remote pub not close to the water, I generally wouldn't 0:05:08.080 --> 0:05:10.680 order seafood either. So if you're in table like in 0:05:10.720 --> 0:05:12.760 the middle of nowhere, there's no water, I'm not ordering 0:05:12.800 --> 0:05:15.799 barramundi or salmon. I'd wait to year on coastal regions 0:05:15.800 --> 0:05:18.720 for that, and probably stick more to the red meat 0:05:18.760 --> 0:05:20.480 and stick to a leaner steak if you can. 0:05:21.320 --> 0:05:23.280 And port can be a really nice lean option as 0:05:23.320 --> 0:05:24.960 well if you're not into sort of more of that 0:05:25.040 --> 0:05:27.800 red red meat. But the RSLs are also talking about 0:05:27.800 --> 0:05:30.640 budget friendly meals. My parents love a good RSL that's 0:05:30.680 --> 0:05:33.680 also really nice and friendly. Yeah, yeah, they often do 0:05:33.800 --> 0:05:36.000 like a lunch Honestly, sometimes my parents will go down 0:05:36.040 --> 0:05:38.359 for like a week day lunch and it's like I 0:05:38.360 --> 0:05:40.760 think Mum said, it's like fifteen sixteen dollars or something, 0:05:40.760 --> 0:05:42.440 and often, you know, they might do a twenty dollars 0:05:42.480 --> 0:05:44.400 with a coffee. And so my parents are big fans 0:05:44.400 --> 0:05:46.080 of of an RSL as well. 0:05:46.160 --> 0:05:47.719 So both of those options are really good. 0:05:47.760 --> 0:05:49.640 I like them because I've got small children and I 0:05:49.680 --> 0:05:52.800 find it there's less pressure. David and I rarely, if ever, 0:05:52.839 --> 0:05:55.520 maybe once a year, got to a nice restaurant by ourselves, 0:05:55.839 --> 0:05:57.720 and we definitely don't take the kids because it's just 0:05:57.800 --> 0:06:00.520 it's so embarrassing. They're so small, they run around everywhere. 0:06:00.560 --> 0:06:02.280 So I like that there's less pressure and you can 0:06:02.320 --> 0:06:04.200 take the kids and if they're you know, a little 0:06:04.240 --> 0:06:06.800 bit feral, it's not too bad. But in terms of 0:06:06.800 --> 0:06:09.320 what I get my clients to focus on, like you said, 0:06:09.320 --> 0:06:12.160 sometimes those heavier dishes, like a really nice pasta, if 0:06:12.200 --> 0:06:14.039 I'm getting a client to only have half of that 0:06:14.160 --> 0:06:15.960 and top it up with the side of save broccolini 0:06:16.040 --> 0:06:18.240 or something. What I will do in terms of really 0:06:18.240 --> 0:06:20.520 trying to prioritize that protein is get them to eat 0:06:20.600 --> 0:06:22.720 half but all of the protein. So say it's a 0:06:22.720 --> 0:06:25.360 beautiful prawn pasta or a chicken pasta, so eat all 0:06:25.400 --> 0:06:28.200 of the protein, but only half the sauce and the 0:06:28.240 --> 0:06:30.520 carp and then buffer that with extra green veggies, and 0:06:30.560 --> 0:06:32.280 then if you want to take it home, you can 0:06:32.279 --> 0:06:33.920 just simply add a tiner tuna or a bit of 0:06:33.960 --> 0:06:36.400 extra shredded chicken breast to it the next day, and 0:06:36.440 --> 0:06:38.120 a bit of extra veggies at home, and you've got 0:06:38.160 --> 0:06:40.040 a really nice base and you can get two meals 0:06:40.040 --> 0:06:42.000 out of it, not one. So that can be a 0:06:42.000 --> 0:06:44.479 really chiky hack, but don't forget. When you are halving meals, 0:06:44.520 --> 0:06:47.240 you're often harving the protein size as well. So if 0:06:47.320 --> 0:06:50.559 you are actively in a calorie deficit, you're training hard. 0:06:50.600 --> 0:06:53.280 Your goal is to gain some muscle mass, and obviously 0:06:53.360 --> 0:06:55.800 if you eat out regularly when you have a meal, 0:06:55.880 --> 0:06:58.160 you're also harving the protein size, so just be wary 0:06:58.200 --> 0:07:00.360 of that. If you rarely ever eat out, it's not 0:07:00.440 --> 0:07:03.240 really a big deal. I'd say eat until you're satisfied 0:07:03.240 --> 0:07:05.880 and not stuffed. Is generally my golden rule, but I 0:07:05.920 --> 0:07:08.800 do like my clients to prioritize seafood at a pub 0:07:08.800 --> 0:07:11.920 because it is very, very lean. But like Susie said, 0:07:12.040 --> 0:07:15.200 you know, potentially the area that you're eating at may matter, 0:07:15.200 --> 0:07:17.400 because obviously you're going to get better, fresher seafood if 0:07:17.400 --> 0:07:19.800 you are somewhere near the water, one would hope. And 0:07:19.840 --> 0:07:22.160 then a salad and veggie one is really really tricky 0:07:22.160 --> 0:07:24.040 because often at a pub, if you are getting say 0:07:24.040 --> 0:07:27.360 the rest of the day, often you'll get potato soup, potato, pumpkin, 0:07:27.440 --> 0:07:30.480 and corn and they are all quite you know, starchy 0:07:30.560 --> 0:07:33.120 focused vegetables. So, as Susie said, if you want to 0:07:33.160 --> 0:07:36.280 pay the extra sometimes ten fifteen, eighteen dollars for a 0:07:36.320 --> 0:07:38.200 side of veggie, you want it to be good quality. 0:07:38.240 --> 0:07:39.679 You don't just want to get a mix of peas 0:07:39.680 --> 0:07:41.960 and corn and carrot and pay all of that money. 0:07:41.960 --> 0:07:44.280 So it is well worth asking what type of extra 0:07:44.320 --> 0:07:46.800 veggies they're serving, or if it says seasonal veggie on 0:07:46.800 --> 0:07:49.240 the menu, what type is that? And then often sometimes 0:07:49.280 --> 0:07:51.440 you'll get a side of vegetables, but it'll be drowned 0:07:51.440 --> 0:07:53.840 in ricotta, or I got a rocket a side of 0:07:53.920 --> 0:07:55.640 rocket at an Italian place the other day, and it 0:07:55.720 --> 0:07:58.360 was absolutely drenched in olive oil, and then it was 0:07:58.440 --> 0:08:00.640 drowned in parmesan ch Like, there was more oliveil and 0:08:00.680 --> 0:08:03.880 parmesan than there were greens in that eighteen dollar side 0:08:03.920 --> 0:08:06.320 of green. So that was my bad. I forgot to ask. 0:08:06.560 --> 0:08:08.440 But often I'll say, you know what other greens? 0:08:08.480 --> 0:08:08.680 Is it? 0:08:08.680 --> 0:08:08.760 Not? 0:08:08.880 --> 0:08:10.280 With cheese? Can I remove that? 0:08:10.600 --> 0:08:12.560 If I am having it with something like a pizza, 0:08:12.560 --> 0:08:15.520 because honestly, you just don't need that extra calorie bulk 0:08:15.800 --> 0:08:17.960 if you are using that to sort of buffer or 0:08:18.040 --> 0:08:20.200 lighten up a higher calorie meal. 0:08:21.000 --> 0:08:24.240 True, And I think if we're talking about portion sizes, 0:08:25.120 --> 0:08:28.600 so I would say on average, the steaks tend to 0:08:28.640 --> 0:08:30.640 be at least two hundred and fifty grams, if not 0:08:30.680 --> 0:08:33.400 closer to three three fifty. The same with the shnitty 0:08:33.520 --> 0:08:35.880 like you're not getting one hundred gram schnitz l, you're 0:08:35.880 --> 0:08:39.199 getting two hundred and two fifty three hundred. So just 0:08:39.280 --> 0:08:41.040 keep that in mind and agree, you know, eat to 0:08:41.080 --> 0:08:43.360 you're satisfied. But if you are, if you love a Schitzel, 0:08:43.360 --> 0:08:46.400 for example, you're getting the car from that. As I said, 0:08:46.440 --> 0:08:48.240 try and ditch the chips because you're getting that more 0:08:48.240 --> 0:08:50.920 indulgence there already, and have it with the salad. But 0:08:51.040 --> 0:08:53.920 if it's more of that special occasion where it's a 0:08:54.080 --> 0:08:56.400 very occasional and you feel like the heavier option, I 0:08:56.400 --> 0:08:58.160 think when you go to the wood fire pizza, it 0:08:58.200 --> 0:09:00.760 can be tricky, and I think again, try and order 0:09:00.800 --> 0:09:03.040 the sides of veggies or salad to complement the meal 0:09:03.080 --> 0:09:05.640 if you can. And probably the other thing if you 0:09:05.679 --> 0:09:07.640 can avoid it, the stuff that doesn't have a huge 0:09:07.640 --> 0:09:10.960 amount of nutritive value, and stuff I would argue is 0:09:11.120 --> 0:09:13.320 filler food, but I know we love it, but things 0:09:13.360 --> 0:09:17.080 like the Aarantina balls, the spring rolls, the deep fried 0:09:17.480 --> 0:09:20.240 salt and pepper squid like it really does have huge 0:09:20.280 --> 0:09:23.080 amounts of fat and unfortunately in restaurants and pubs that 0:09:23.120 --> 0:09:25.679 don't use the best quality oil simply because it's expensive. 0:09:26.120 --> 0:09:28.839 So that is adding a lot of extra fat and 0:09:28.920 --> 0:09:31.320 calories and can be more calories than a whole meal 0:09:31.360 --> 0:09:33.880 you've had with starters and picking before you've even had 0:09:33.920 --> 0:09:36.360 the meal. So if you can minimize that or you 0:09:36.360 --> 0:09:39.080 know have it, you know, one entree of that kind 0:09:39.080 --> 0:09:41.960 of food between four or six people have a small 0:09:42.000 --> 0:09:44.040 amount of it. That's always going to be better, whereas 0:09:44.040 --> 0:09:46.520 things like I love a muscle pot. If there's muscles, 0:09:46.520 --> 0:09:49.400 I will always order that. The tomato salad can be 0:09:49.440 --> 0:09:51.720 a really good option, the rocket salad lately and said, 0:09:51.760 --> 0:09:55.840 if it's not too drizzled in concentrated extras. The grilled 0:09:55.880 --> 0:09:59.360 type calamari can be a good option, the rice paper 0:09:59.440 --> 0:10:01.120 rolls if they have then what are some other healthy 0:10:01.160 --> 0:10:05.720 antipasto things like scollops, prons, any sort of raw fish 0:10:05.800 --> 0:10:07.880 like sashimi can always be a really good option, like 0:10:07.880 --> 0:10:11.200 a kingfish crudo. Anything I think is like that lighter 0:10:11.240 --> 0:10:13.559 and it's flavored with a lot of those beautiful flavors 0:10:13.559 --> 0:10:16.079 that you often get with something like a sashimi or 0:10:16.080 --> 0:10:17.680 a kingfish crudo. You get it with a bit of 0:10:17.760 --> 0:10:20.680 citrus or a tiredy bit of mis The flavoring is 0:10:20.720 --> 0:10:23.000 a lot lighter than, say, if you did get a 0:10:23.000 --> 0:10:25.080 deep rid calamari, which would come with a side of 0:10:25.120 --> 0:10:28.000 say aoli or something. So I love a seafood focus 0:10:28.080 --> 0:10:30.800 as like an entree or like you said, zuzi. Often 0:10:30.880 --> 0:10:32.520 depending on the place that you go, you know you 0:10:32.600 --> 0:10:34.679 might be able to get some grilled prawns and avocado 0:10:34.760 --> 0:10:37.680 you might be able to get a prescido and I 0:10:37.679 --> 0:10:40.280 don't know, rocket or a rock melon sort of entree 0:10:40.360 --> 0:10:42.400 as well. Anything with a bit of extra fresh food 0:10:42.480 --> 0:10:45.000 in it from an entre perspective, i e. Not the 0:10:45.080 --> 0:10:48.400 garlic bread, not the aaranginie bulls is often your best 0:10:48.440 --> 0:10:50.320 bet if you are trying to lighten the load, if 0:10:50.360 --> 0:10:53.080 it's a special occasion, if you're very healthy with your weight. 0:10:53.160 --> 0:10:56.160 These obviously these strategies don't matter as much. We're really 0:10:56.240 --> 0:10:59.679 actively targeting women who are trying to drop some body 0:10:59.679 --> 0:11:02.440 fat and really try to bring down the overall calorie 0:11:02.440 --> 0:11:04.640 load because often, you know, at a pub, we do 0:11:04.760 --> 0:11:06.600 like to have a couple of cheeky drinks as well, 0:11:06.760 --> 0:11:08.760 we do like to sometimes share a dessert, We do 0:11:08.920 --> 0:11:11.240 like to have the entrees, and all of those things 0:11:11.559 --> 0:11:14.320 sadly do add up. If you are eating out, you know, 0:11:14.440 --> 0:11:16.920 more than probably once a week or so, and if 0:11:16.960 --> 0:11:19.040 it is more of an occasional or sorry, I should say, 0:11:19.080 --> 0:11:21.559 if you're actually going out a lot, you are better 0:11:21.600 --> 0:11:24.280 than to have the barrel mundy and the green veggies absolutely, 0:11:24.440 --> 0:11:26.319 you know, and steer clear of the fried food options. 0:11:26.320 --> 0:11:28.680 If it's more of a regular weeknight of occurrence for 0:11:28.720 --> 0:11:31.160 you because you go to trivia every week as opposed 0:11:31.200 --> 0:11:35.400 to a special occasion meal with friends and family. All right, Lenne, 0:11:35.800 --> 0:11:37.880 you've sent me something in the week that my tail 0:11:37.960 --> 0:11:40.480 started wagging because I do love subway. 0:11:41.040 --> 0:11:41.400 Me too. 0:11:41.679 --> 0:11:44.360 Now, we love subway, and the reason I love subway 0:11:44.480 --> 0:11:47.960 is that it's cost effective. It is easily accessible, Like 0:11:48.000 --> 0:11:49.600 we stopped on the way home from Rugby the other 0:11:49.679 --> 0:11:51.720 day and got one instead of the bacon and egg 0:11:51.800 --> 0:11:54.680 roll at sports or the macas. I like a few 0:11:54.679 --> 0:11:57.120 things there, but I've also got some criticisms. So the 0:11:57.160 --> 0:11:58.880 first thing I'll launch out with is that I love 0:11:58.920 --> 0:12:04.000 their seven dollars six inch subway range, but it's actually 0:12:04.120 --> 0:12:08.040 incredibly difficult to navigate the subway website. So they have 0:12:08.120 --> 0:12:10.559 a lot of claims about high protein foods, which Land's 0:12:10.559 --> 0:12:13.640 going to cover in a minute, and budget friendly options, 0:12:14.400 --> 0:12:16.840 but you can literally not find the nutritional information unless 0:12:16.840 --> 0:12:19.840 you've got a nutrition degree and can scroll, and certainly 0:12:19.880 --> 0:12:23.559 almost impossible on your phone. So the seven dollar range, 0:12:23.640 --> 0:12:27.120 they have six or seven subways for seven dollars, but 0:12:27.280 --> 0:12:29.240 it's not all of them, so it's like Chuna Mao 0:12:29.440 --> 0:12:34.640 veggie Delight turkey on rye, some weird seafood thing, and 0:12:34.679 --> 0:12:38.280 then barbecue Southern style chicken. So they're not all healthy 0:12:38.280 --> 0:12:40.080 because the one from that I would say is probably 0:12:40.120 --> 0:12:42.360 the best is the turkey on rye. So the seven 0:12:42.400 --> 0:12:45.800 dollar one is sort of specific in terms of nutritionals 0:12:46.280 --> 0:12:50.440 I myself like the plain chicken and chicken teriarchy is 0:12:50.600 --> 0:12:54.080 pretty light on for a six inch of course, but 0:12:54.200 --> 0:12:55.920 that's about ten dollars, so that's not in the seven 0:12:55.960 --> 0:12:57.920 dollar range. But what we actually want to talk about 0:12:57.960 --> 0:13:01.400 today was I've noticed this too. There are some massive 0:13:01.480 --> 0:13:05.720 slogans Subway are advertising called the packed with Protein range, 0:13:05.720 --> 0:13:08.480 and if you've got el Janna near your house as well, 0:13:08.520 --> 0:13:10.679 you'll notice they're doing it as well. And the el 0:13:10.760 --> 0:13:14.440 Janna PR team sent me a media release with a 0:13:14.480 --> 0:13:17.960 forty six grams of protein rap and when I wrote 0:13:18.000 --> 0:13:19.760 back and said, but how many calories is that? And 0:13:19.760 --> 0:13:21.679 it came back at eight hundred, I pointed out to 0:13:21.720 --> 0:13:24.640 her it wasn't healthy. It was double the lunch size 0:13:24.720 --> 0:13:27.480 most women should be having. So we wanted to talk 0:13:27.480 --> 0:13:29.560 about it today because I think Subway are really being 0:13:29.559 --> 0:13:33.079 a little bit naughty, almost deeply misleading with their claims 0:13:33.080 --> 0:13:35.360 of their packed with protein range. Because then when you 0:13:35.440 --> 0:13:40.199 deep dived that nutritional information sheet, what did we find 0:13:40.280 --> 0:13:44.000 the reality is about the subway high protein range. 0:13:44.200 --> 0:13:44.880 Well, it wasn't. 0:13:44.679 --> 0:13:48.480 Pretty, and as dietitians, we intuitively knew this. And I 0:13:48.559 --> 0:13:50.240 got my tail wagging like you, and I sent you 0:13:50.280 --> 0:13:52.200 this and I said, this is so misleading, and you 0:13:52.240 --> 0:13:54.600 were like, absolutely, we have to discuss this, because both 0:13:54.640 --> 0:13:56.640 you and I love a good subway. If I could 0:13:56.679 --> 0:13:58.480 afford it, I would buy shares in a subway, like 0:13:58.720 --> 0:14:00.719 I spent that much time there. I recommend it to 0:14:00.800 --> 0:14:02.640 that many clients. I feel like I should be getting 0:14:02.640 --> 0:14:03.560 a kickback at this stage. 0:14:03.600 --> 0:14:05.800 You should be definitely getting a kick I agree. 0:14:05.960 --> 0:14:08.560 You and I often will eat a good chicky subway 0:14:08.559 --> 0:14:11.240 together occasionally if we're traveling. Certainly we've been late for 0:14:11.280 --> 0:14:13.720 our own retreat because we stopped at subway for lunch one. 0:14:13.640 --> 0:14:16.520 Time we had to get where we started. 0:14:17.360 --> 0:14:20.480 But the one that I sent you was the chicken 0:14:20.560 --> 0:14:23.080 protein subway foot long. So it came up as an 0:14:23.120 --> 0:14:25.640 ad while I was just casually scrolling news dot com 0:14:25.640 --> 0:14:27.440 one day. Then I saw it again on Facebook there, 0:14:27.520 --> 0:14:30.680 but they're retargeting working very well. From a metads perspective, 0:14:30.920 --> 0:14:32.920 and it had a big label across it saying fifty 0:14:32.960 --> 0:14:36.280 four grams of protein and it was a foot long, granted, 0:14:36.320 --> 0:14:38.080 and I was like, hmm, that's a lot of food 0:14:38.160 --> 0:14:39.240 and that's a lot of protein. 0:14:39.280 --> 0:14:40.400 Well my first two thoughts. 0:14:40.640 --> 0:14:42.520 But I think that we live in this world where 0:14:42.600 --> 0:14:46.520 protein is like a health halo. Is it important? Absolutely? 0:14:46.640 --> 0:14:49.800 Can you eat too much protein? Absolutely? And with more 0:14:49.800 --> 0:14:52.800 protein comes more calories. We need to be aware of that. 0:14:52.960 --> 0:14:55.400 So when I deep dive the nutritionals on this chicken 0:14:55.640 --> 0:14:58.800 protein foot long, it was also dripping with some sort 0:14:58.840 --> 0:15:00.720 of creamy I think it was like an a only dressing. 0:15:00.760 --> 0:15:01.800 It had cheese on it. 0:15:01.880 --> 0:15:03.680 And then it had the chicken and everything as well, 0:15:03.840 --> 0:15:07.080 so it was coming in it three thousand, eight hundred 0:15:07.120 --> 0:15:10.520 and forty Kilogele SUSI all for those ones who like calories, 0:15:10.560 --> 0:15:13.920 like myself, over nine hundred calories for that lunch with 0:15:13.960 --> 0:15:16.560 the fifty four grams of protein. But both Susan and 0:15:16.640 --> 0:15:19.840 I would argue that women, irrespective of whether they're trying 0:15:19.880 --> 0:15:21.920 to lose weight or not, do not need fifty four 0:15:21.920 --> 0:15:23.680 grams of protein and a meal. You could split that 0:15:23.680 --> 0:15:26.440 across two meals and still be very happy. So higher 0:15:26.480 --> 0:15:29.480 protein is important, but for a lot of women, you know, 0:15:29.760 --> 0:15:32.720 per meal, twenty five thirty grams is more than enough. 0:15:33.080 --> 0:15:34.640 So when you if you and a lot of people 0:15:34.680 --> 0:15:36.720 would say, well, I don't need a foot long, I agree, 0:15:36.760 --> 0:15:39.640 like six inch for most women is probably more than enough. 0:15:39.680 --> 0:15:41.600 If you're super active, maybe the foot long, but I 0:15:41.600 --> 0:15:43.560 think for the average woman who works a desk job 0:15:43.640 --> 0:15:45.960 or doesn't do a whole lot of exercise, six inch 0:15:46.000 --> 0:15:47.760 is probably enough. And even that clock's in at four 0:15:47.800 --> 0:15:50.640 sixty calories and twenty seven grams of protein, So I 0:15:50.720 --> 0:15:53.520 would say that that is a much better nutrition option 0:15:53.960 --> 0:15:56.240 than the whole foot long and even twenty seven grams 0:15:56.240 --> 0:15:59.760 of protein for a quick, fairly budget, friendly, on the 0:15:59.800 --> 0:16:02.680 go option that you can access, you know through airports 0:16:02.720 --> 0:16:05.160 that like this is subway in my local Maruka where 0:16:05.200 --> 0:16:07.640 I live in Queensland, Like they're just everywhere, right, so 0:16:07.680 --> 0:16:10.200 they're really really accessible. So about four hundred and fifty 0:16:10.200 --> 0:16:13.440 calories twenty seven grams of protein, and that's pretty tasty. 0:16:13.640 --> 0:16:15.960 That's an awesome option. Whereas when I looked at the 0:16:16.000 --> 0:16:18.360 protein option in the wrap, and I have so many 0:16:18.360 --> 0:16:20.240 clients or say I listened to you on Suzi on 0:16:20.280 --> 0:16:22.240 the podcast. I know subways are good options, so where 0:16:22.280 --> 0:16:23.160 go when I get the wrap? 0:16:23.320 --> 0:16:25.560 And I'm like, oh no, no, no, no no. 0:16:25.640 --> 0:16:27.920 I'd actually rather you have the bread because I think 0:16:27.920 --> 0:16:32.280 there's this perception that wraps are healthier because they're somewhat lighter. 0:16:32.640 --> 0:16:36.040 But the subway uses these massive white wraps. So the 0:16:36.080 --> 0:16:39.640 wrap in the chicken protein option SUSI is basically three 0:16:39.720 --> 0:16:43.200 thousand kilodueles or seven hundred calories, So you are far 0:16:43.320 --> 0:16:46.800 better off having the six inch bread option than the rap. 0:16:46.840 --> 0:16:48.240 And I think a lot of people just have this 0:16:48.280 --> 0:16:50.800 perception that the wrap is healthier, but in the case 0:16:50.800 --> 0:16:53.000 of subway, the wraps are often not healthier than the 0:16:53.040 --> 0:16:55.160 six inch raine. And then if you wanted to look 0:16:55.160 --> 0:16:57.040 at the salad option, that clocks in at about four 0:16:57.120 --> 0:16:59.600 hundred and seventy calories with a similar amount of protein. 0:17:00.000 --> 0:17:01.920 So if I was saying to my client, you've got 0:17:02.080 --> 0:17:04.879 very similar calories and protein between the six inch protein 0:17:04.960 --> 0:17:07.919 chicken one or the salad, what do you prefer, not 0:17:08.040 --> 0:17:09.679 out of ten of my clients would say, oh, well, 0:17:09.720 --> 0:17:11.520 I want the bread with that, and I would agree 0:17:11.560 --> 0:17:14.000 because I actually want my clients like you do. Susie 0:17:14.040 --> 0:17:17.119 eating some carbohydrate but in a controlled portion, and a 0:17:17.160 --> 0:17:19.320