1 00:00:00,720 --> 00:00:02,640 Speaker 1: Do you know how much sugar you eat each day? 2 00:00:02,800 --> 00:00:02,960 Speaker 2: Well? 3 00:00:02,960 --> 00:00:05,480 Speaker 1: How much is too much for your kids? What is 4 00:00:05,519 --> 00:00:08,399 Speaker 1: the difference between naturally occurring and added sugars and how 5 00:00:08,440 --> 00:00:11,319 Speaker 1: can you tell the difference. On today's episode of the 6 00:00:11,400 --> 00:00:14,600 Speaker 1: Nutrition Couch podcast, we take a closer look at sugar 7 00:00:14,680 --> 00:00:16,760 Speaker 1: in our diets and how to work out if you're 8 00:00:16,760 --> 00:00:20,480 Speaker 1: actually having too much. Hi, i'mly An wud and I'm 9 00:00:20,480 --> 00:00:23,320 Speaker 1: Susie Burrows and as two of us rays leading dieticians 10 00:00:23,320 --> 00:00:26,360 Speaker 1: who specialize in evidence based nutrition, we bring you the 11 00:00:26,440 --> 00:00:29,640 Speaker 1: Nutrition Couch, a weekly chat on everything that is new 12 00:00:29,680 --> 00:00:32,760 Speaker 1: in the world of food, nutrition and diets, as well 13 00:00:32,800 --> 00:00:35,840 Speaker 1: as sugar. Today we discuss the latest TikTok food trend 14 00:00:35,960 --> 00:00:38,720 Speaker 1: that involves one of our favorite green veggies, and our 15 00:00:38,720 --> 00:00:41,800 Speaker 1: client case study tackles the area of food additives and 16 00:00:41,840 --> 00:00:44,239 Speaker 1: the effect they have on us. But to get us 17 00:00:44,240 --> 00:00:47,360 Speaker 1: started today, Susie, how have the Easter Holidays been? 18 00:00:47,600 --> 00:00:50,479 Speaker 3: Well, it's interestingly and when before I had my kids, 19 00:00:50,600 --> 00:00:53,720 Speaker 3: I used to hate school holidays because as a dietitian 20 00:00:53,720 --> 00:00:56,040 Speaker 3: in private practice, I would find things would go really 21 00:00:56,160 --> 00:00:58,840 Speaker 3: quiet and it would be like the world stopped, and 22 00:00:58,880 --> 00:01:00,000 Speaker 3: I would be like, you know, there's a lot of 23 00:01:00,120 --> 00:01:01,240 Speaker 3: people who don't have kids. 24 00:01:01,520 --> 00:01:03,800 Speaker 2: The whole world doesn't have to stop just because it's holidays. 25 00:01:04,160 --> 00:01:06,320 Speaker 3: But now, as the mum of two very busy six 26 00:01:06,440 --> 00:01:08,680 Speaker 3: year olds and the schedules that go with them, I 27 00:01:08,720 --> 00:01:10,880 Speaker 3: have to be honest with you. I love the school 28 00:01:10,880 --> 00:01:13,560 Speaker 3: holidays because I feel like it's a little bit of downtime. 29 00:01:13,920 --> 00:01:15,240 Speaker 3: I don't have to get up at the crack of 30 00:01:15,319 --> 00:01:18,120 Speaker 3: door and pack school lunchboxes. I've got a little bit 31 00:01:18,160 --> 00:01:20,000 Speaker 3: of room to move with having them at home. They're 32 00:01:20,000 --> 00:01:22,160 Speaker 3: a bit older, my boys, so they can occupy themselves 33 00:01:22,160 --> 00:01:24,800 Speaker 3: for periods of time, so I'm loving it. I'm loving 34 00:01:24,800 --> 00:01:26,720 Speaker 3: that we're finally getting a little bit of good weather, 35 00:01:27,319 --> 00:01:29,880 Speaker 3: so it hasn't been a bad time at all, of course, 36 00:01:29,880 --> 00:01:33,000 Speaker 3: and you know what's not to like, Easter, chocolate, long weekends. 37 00:01:33,120 --> 00:01:35,600 Speaker 3: It's all pretty good really, so I can't complain. It's 38 00:01:35,600 --> 00:01:37,399 Speaker 3: been a good couple of weeks, absolutely, And if. 39 00:01:37,319 --> 00:01:39,840 Speaker 1: The school holidays felt a little bit easier being out 40 00:01:39,880 --> 00:01:41,800 Speaker 1: of lockdown this time, one hundred percent. 41 00:01:41,800 --> 00:01:43,640 Speaker 3: I think everyone's just in a much better mood, just 42 00:01:43,640 --> 00:01:44,679 Speaker 3: being able to get out. 43 00:01:44,520 --> 00:01:46,040 Speaker 2: And about and travel. 44 00:01:46,160 --> 00:01:48,120 Speaker 3: You know, everyone I know has been away and just 45 00:01:48,160 --> 00:01:52,400 Speaker 3: feeling a bit more invigorated and inspired. So absolutely, I 46 00:01:52,400 --> 00:01:54,920 Speaker 3: think we're all just really much more grateful for being 47 00:01:54,960 --> 00:01:57,040 Speaker 3: able to see our friends and family freely after the 48 00:01:57,040 --> 00:01:59,480 Speaker 3: limitations of the last couple of years. So hopefully, you know, 49 00:01:59,520 --> 00:02:01,960 Speaker 3: I had said before on the potty that I'd really 50 00:02:02,000 --> 00:02:04,760 Speaker 3: notice my client's mood suffering this year, you know, people 51 00:02:04,840 --> 00:02:07,920 Speaker 3: feeling really bit down and a bit over everything. So 52 00:02:08,040 --> 00:02:10,560 Speaker 3: hopefully now this is the bit of a kickstart to 53 00:02:10,600 --> 00:02:12,400 Speaker 3: get us back into the groove of life, and now 54 00:02:12,440 --> 00:02:14,760 Speaker 3: mood can improve. And usually the clients are doing better, 55 00:02:14,760 --> 00:02:16,240 Speaker 3: aren't the when they're in a better mood as well? 56 00:02:16,360 --> 00:02:17,120 Speaker 2: Bit more positive? 57 00:02:17,200 --> 00:02:19,880 Speaker 1: Absolutely, yeah, I thought process definitely helps in terms of 58 00:02:19,919 --> 00:02:22,040 Speaker 1: behavioral change long term. True. 59 00:02:22,080 --> 00:02:22,440 Speaker 2: True. 60 00:02:22,560 --> 00:02:25,800 Speaker 1: And on the nutrition catch today, Susie, we love a 61 00:02:25,840 --> 00:02:28,120 Speaker 1: good viral food trend, and the one that's going a 62 00:02:28,160 --> 00:02:30,120 Speaker 1: little bit viral in the last week or so is 63 00:02:30,160 --> 00:02:33,280 Speaker 1: the TikTok broccoli trend. So essentially what you do is 64 00:02:33,320 --> 00:02:35,640 Speaker 1: you take the full head of broccoli, you dump it 65 00:02:35,760 --> 00:02:38,360 Speaker 1: upside down into a pot of boiling water and it 66 00:02:38,400 --> 00:02:40,840 Speaker 1: basically just cooks it and then you take it out 67 00:02:40,880 --> 00:02:42,800 Speaker 1: with a pair of tongs or something, and you just 68 00:02:42,919 --> 00:02:46,960 Speaker 1: you slice off the I guess what I would call 69 00:02:46,960 --> 00:02:49,280 Speaker 1: the trees, what children call trees, get the stalk from 70 00:02:49,320 --> 00:02:50,840 Speaker 1: the bottom of it, and you get left with the 71 00:02:50,840 --> 00:02:53,200 Speaker 1: trees essentially, So you don't have to kind of chop 72 00:02:53,240 --> 00:02:54,640 Speaker 1: it all up and get rid of it first, because 73 00:02:54,639 --> 00:02:56,359 Speaker 1: it's a bit harder. You basically just dump the head 74 00:02:56,360 --> 00:02:58,040 Speaker 1: of it in water. It cooks the entire thing. You 75 00:02:58,080 --> 00:02:59,880 Speaker 1: chop off the stalk, and you're good to go. So 76 00:03:00,080 --> 00:03:02,160 Speaker 1: it was sort of trending a lot on TikTok. People 77 00:03:02,240 --> 00:03:04,240 Speaker 1: like this is a hack, this is a life changer. 78 00:03:04,800 --> 00:03:06,880 Speaker 1: I think it's really fun and it's really novel. But 79 00:03:06,960 --> 00:03:10,280 Speaker 1: from a nutritional perspective and from a science based perspective, 80 00:03:10,280 --> 00:03:12,880 Speaker 1: there are a couple of not if there's anything wrong 81 00:03:12,919 --> 00:03:14,600 Speaker 1: with this, but we are losing a little bit of 82 00:03:14,639 --> 00:03:16,480 Speaker 1: sort of some of the nutrients when we cook it 83 00:03:16,560 --> 00:03:18,960 Speaker 1: that fully to get that soft, because what she did 84 00:03:19,040 --> 00:03:20,680 Speaker 1: in the video is she just ran a knife straight 85 00:03:20,680 --> 00:03:22,720 Speaker 1: through the stem and it just chopped off so easily, 86 00:03:22,720 --> 00:03:24,800 Speaker 1: didn't it. So it was very very soft. And I 87 00:03:24,800 --> 00:03:27,600 Speaker 1: think one of the downsides of cooking your veggies or 88 00:03:27,600 --> 00:03:30,320 Speaker 1: boiling them that much is that you lose a lot 89 00:03:30,360 --> 00:03:32,200 Speaker 1: of the nutrients. A lot of the nutrients actually end 90 00:03:32,240 --> 00:03:34,520 Speaker 1: out leaking out into the water, So there are some 91 00:03:34,560 --> 00:03:37,040 Speaker 1: really wonderful nutrients in something like broccoli, So you do 92 00:03:37,200 --> 00:03:41,000 Speaker 1: lose some of the nutritional value if you overcook it, basically. 93 00:03:40,760 --> 00:03:42,960 Speaker 3: True, And I will disclose I'm not the biggest broccoli 94 00:03:43,000 --> 00:03:44,840 Speaker 3: fan to start with, which I know is just shock 95 00:03:44,880 --> 00:03:47,640 Speaker 3: horror as a dietitian. There's plenty of green vegetables I 96 00:03:47,720 --> 00:03:50,600 Speaker 3: much prefer over broccoli. The other thing I will say, 97 00:03:50,640 --> 00:03:53,520 Speaker 3: which is even more dodgylyan, is that when brocoli is 98 00:03:53,520 --> 00:03:55,720 Speaker 3: really expensive, I tend to break the stalk off in 99 00:03:55,760 --> 00:03:57,040 Speaker 3: the shop so you don't have to pay for the 100 00:03:57,040 --> 00:03:59,480 Speaker 3: weight of it, which is just dodging in itself. 101 00:04:00,080 --> 00:04:02,680 Speaker 2: Encourage people to do that. But you're right. 102 00:04:02,760 --> 00:04:04,360 Speaker 3: You know, if I was trying to get the nutritional 103 00:04:04,920 --> 00:04:07,480 Speaker 3: benefits of broccoli, which are those the folate, the BE 104 00:04:07,600 --> 00:04:10,360 Speaker 3: group vitamins, and of course those very powerful anti cants 105 00:04:10,400 --> 00:04:13,440 Speaker 3: and molecules which is why it's known as superfood, is 106 00:04:13,480 --> 00:04:16,159 Speaker 3: they're very very sensitive to heat and temperature. 107 00:04:16,400 --> 00:04:18,160 Speaker 2: And I would never boil it. 108 00:04:18,200 --> 00:04:21,360 Speaker 3: If I including it or encouraging my clients to have it, 109 00:04:21,640 --> 00:04:23,479 Speaker 3: I would steam it or do it in a wock 110 00:04:23,600 --> 00:04:27,640 Speaker 3: or a stir fry, cook or even a microwave before 111 00:04:27,640 --> 00:04:29,640 Speaker 3: I would ever put something in water, because we know 112 00:04:29,680 --> 00:04:31,800 Speaker 3: that all those nutrients leach in and you can see it. 113 00:04:31,839 --> 00:04:33,960 Speaker 3: You can see the color of the water changes. You 114 00:04:34,040 --> 00:04:36,200 Speaker 3: really just want to blanch any kind of green vegetable. 115 00:04:36,200 --> 00:04:39,119 Speaker 3: And there's benefits, we should say, from having both raw 116 00:04:39,240 --> 00:04:42,560 Speaker 3: and cooked vegetables. You get different nutrients. In the case 117 00:04:42,600 --> 00:04:44,800 Speaker 3: of the fibers or some of those nutrients are more 118 00:04:44,839 --> 00:04:47,120 Speaker 3: readily available and they have been lightly cooked because that 119 00:04:47,240 --> 00:04:49,640 Speaker 3: cell wall of the plant breaks down slightly, which means 120 00:04:49,720 --> 00:04:53,280 Speaker 3: the body can assimilate those nutrients easier. But certainly I 121 00:04:53,320 --> 00:04:56,359 Speaker 3: would only ever be lightly steaming broccoli or cooking it 122 00:04:56,400 --> 00:04:58,800 Speaker 3: within a dish as opposed to ever putting it in 123 00:04:58,880 --> 00:04:59,720 Speaker 3: water completely. 124 00:05:00,080 --> 00:05:01,440 Speaker 2: You know what I thought. I thought, I think it's 125 00:05:01,480 --> 00:05:02,640 Speaker 2: dangerous from a burn's. 126 00:05:02,440 --> 00:05:06,200 Speaker 3: Perspective because having a bubb really hot boiling water and 127 00:05:06,240 --> 00:05:08,280 Speaker 3: a whole broccoli pulling it out. You know, I can 128 00:05:08,320 --> 00:05:12,120 Speaker 3: just see that hot water flipping everywhere myself. So you know, 129 00:05:12,160 --> 00:05:14,440 Speaker 3: I think that there are much better ways to cook 130 00:05:14,480 --> 00:05:18,200 Speaker 3: it and retain the nutrients. And you know, ideally there's 131 00:05:18,200 --> 00:05:20,800 Speaker 3: benefits from just having the raw stalks themselves. Anyway, we 132 00:05:20,920 --> 00:05:25,000 Speaker 3: dip nutritionally, and you know we've spoken about frozen veggies before, 133 00:05:25,040 --> 00:05:27,400 Speaker 3: but indeed that's one of the benefits of snap frozen 134 00:05:27,480 --> 00:05:30,440 Speaker 3: vegetables is that you retain a lot of that nutrition, 135 00:05:30,600 --> 00:05:32,480 Speaker 3: so you just want to quickly blanch it and then 136 00:05:32,600 --> 00:05:35,160 Speaker 3: consume it because they're snap frozen at time of harvest, 137 00:05:35,400 --> 00:05:37,599 Speaker 3: Whereas as soon as they're exposed to light or heat 138 00:05:37,720 --> 00:05:39,760 Speaker 3: or just general air, they'll be losing some of those 139 00:05:39,839 --> 00:05:43,160 Speaker 3: very powerful nutrients that we have. So it's always I 140 00:05:43,200 --> 00:05:45,359 Speaker 3: think it's fun, you know, anything that encourages people to 141 00:05:45,400 --> 00:05:48,240 Speaker 3: have more fresh food. It's also novel and brings the 142 00:05:48,320 --> 00:05:50,560 Speaker 3: chat around. Broccoli is a good thing, but certainly it 143 00:05:50,600 --> 00:05:52,800 Speaker 3: would never be my way of cooking any kind of vegetables. 144 00:05:52,800 --> 00:05:55,360 Speaker 3: I would never boil them, although I just going back 145 00:05:55,360 --> 00:05:57,960 Speaker 3: to my nano in the seventies and eighties, always boiling 146 00:05:58,040 --> 00:06:00,560 Speaker 3: veggies to an inch of their life. But now we 147 00:06:00,640 --> 00:06:03,039 Speaker 3: know a lot more that it's really about quickly steaming 148 00:06:03,360 --> 00:06:06,400 Speaker 3: or lightly cooking if anything. And indeed, even having your 149 00:06:06,400 --> 00:06:08,600 Speaker 3: broccoli raw can be great. If your kids love them, 150 00:06:08,640 --> 00:06:10,320 Speaker 3: that's a great way for them to get some vegjuice 151 00:06:10,360 --> 00:06:11,280 Speaker 3: as well, And. 152 00:06:11,200 --> 00:06:12,960 Speaker 1: I feel like that's why some people are so turned 153 00:06:12,960 --> 00:06:15,039 Speaker 1: off by veggjuicees, because it's how their parents or how 154 00:06:15,080 --> 00:06:17,400 Speaker 1: their grandparents used to cook it, literally like cook it 155 00:06:17,480 --> 00:06:19,440 Speaker 1: until an inch of its life was left in it, 156 00:06:19,560 --> 00:06:21,960 Speaker 1: and it was so almost like soggy on your plate, 157 00:06:22,000 --> 00:06:24,560 Speaker 1: like it was just revolting. So I really think my mum, 158 00:06:24,600 --> 00:06:26,680 Speaker 1: being an Asian background, like she always used to you know, 159 00:06:26,760 --> 00:06:29,039 Speaker 1: flash fry or sturf wry things, and so that's been 160 00:06:29,120 --> 00:06:31,160 Speaker 1: really the way that I've grown up eating veggies. So 161 00:06:31,200 --> 00:06:33,920 Speaker 1: they're not sort of really nice and soft to chew, 162 00:06:33,960 --> 00:06:36,080 Speaker 1: although that's great if you're ninety and you've got denties, 163 00:06:36,240 --> 00:06:37,960 Speaker 1: but you know, for young people and for kids, it's 164 00:06:37,960 --> 00:06:39,760 Speaker 1: good if they're a little bit harder to chew down. 165 00:06:39,839 --> 00:06:42,120 Speaker 1: So my favorite is always sort of sturf frying something, 166 00:06:42,160 --> 00:06:43,520 Speaker 1: a little bit of olive oil, a little bit of 167 00:06:43,520 --> 00:06:46,000 Speaker 1: fresh garlic, ginger. That's always the way that that's my 168 00:06:46,080 --> 00:06:48,400 Speaker 1: preference when doing vegetables. So I do think from a 169 00:06:48,440 --> 00:06:51,200 Speaker 1: nutritional perspective, in order to retain as many vitamins and 170 00:06:51,279 --> 00:06:54,600 Speaker 1: nutrients as possible, we probably want to avoid As you said, 171 00:06:54,640 --> 00:06:56,920 Speaker 1: the last resort is to really boil it. And that's 172 00:06:56,920 --> 00:07:00,160 Speaker 1: also the worst I find from a taste perspective's which 173 00:07:00,160 --> 00:07:02,320 Speaker 1: is not nice. It's like soggy broccoli. I wouldn't be 174 00:07:02,320 --> 00:07:04,640 Speaker 1: serving that up to anybody. So it's a fun novel hack, 175 00:07:04,720 --> 00:07:06,599 Speaker 1: but it doesn't really get the tick of approval on 176 00:07:06,600 --> 00:07:07,919 Speaker 1: the nutrition catch, does it No? 177 00:07:08,040 --> 00:07:09,560 Speaker 3: And I think there was a little bit of discussion 178 00:07:09,560 --> 00:07:11,920 Speaker 3: online about the importance of the stalk for the fiber, 179 00:07:12,040 --> 00:07:15,760 Speaker 3: and indeed it does contain some of that cellulosi hardcore 180 00:07:15,840 --> 00:07:19,120 Speaker 3: fiber in the stem, but I generally don't serve it, 181 00:07:19,280 --> 00:07:21,040 Speaker 3: you know, I'm sort of only serving a little bit 182 00:07:21,040 --> 00:07:22,720 Speaker 3: of that if I am cooking it or including it 183 00:07:22,760 --> 00:07:25,600 Speaker 3: in a meal. But I think it does lend itself 184 00:07:25,640 --> 00:07:28,440 Speaker 3: to a chat about veggies, because when I first see 185 00:07:28,440 --> 00:07:31,120 Speaker 3: a client, of course, one of the big focuses is 186 00:07:31,160 --> 00:07:34,520 Speaker 3: increasing vegetables to significantly more than they're having a both 187 00:07:34,840 --> 00:07:38,080 Speaker 3: lunch and dinner a couple of cups. And sometimes initially 188 00:07:38,120 --> 00:07:40,440 Speaker 3: they'll send me their food photos that it'll be like 189 00:07:40,480 --> 00:07:42,760 Speaker 3: a plate of sort of steam veggies, and I'll say, look, 190 00:07:43,280 --> 00:07:45,760 Speaker 3: I didn't go through this in as much detail as 191 00:07:45,800 --> 00:07:48,080 Speaker 3: I should have, but I don't mind if you season 192 00:07:48,120 --> 00:07:51,120 Speaker 3: the vegetables. So whatever source you want to put on 193 00:07:51,160 --> 00:07:53,080 Speaker 3: it within reason. You know, I'm not encouraging you to 194 00:07:53,080 --> 00:07:55,600 Speaker 3: put a full fat cream on everything, but you know, 195 00:07:55,640 --> 00:07:57,920 Speaker 3: a little bit of extravagin olive oil or soy sauce 196 00:07:58,080 --> 00:08:01,480 Speaker 3: or seasoning to make the vegetables ta great is a 197 00:08:01,520 --> 00:08:03,680 Speaker 3: good way to assimilate them into life, so they're not 198 00:08:04,000 --> 00:08:06,360 Speaker 3: seen as a negativity that you have to add in 199 00:08:06,400 --> 00:08:08,720 Speaker 3: as something that you just naturally do because they taste good. 200 00:08:08,720 --> 00:08:11,520 Speaker 3: And indeed, living with an Italian family when I went 201 00:08:11,560 --> 00:08:14,160 Speaker 3: to Uni, you know they season everything, and as you 202 00:08:14,240 --> 00:08:16,960 Speaker 3: described in your own family, with your mum her backgrounds Malaysian, 203 00:08:17,040 --> 00:08:19,440 Speaker 3: I think you know, they make everything taste amazing. And 204 00:08:19,600 --> 00:08:21,360 Speaker 3: even though they might be adding some extra fad or 205 00:08:21,400 --> 00:08:24,800 Speaker 3: some extra salt, the benefits of consuming that vegetable bulk 206 00:08:24,880 --> 00:08:27,840 Speaker 3: in such large volumes far outweighs any of the negatives 207 00:08:27,840 --> 00:08:29,800 Speaker 3: with adding a little bit of those seasonings back in. 208 00:08:30,360 --> 00:08:32,720 Speaker 2: So don't be scared. 209 00:08:32,760 --> 00:08:34,600 Speaker 3: You know, if your kids won't eat bccoli, but if 210 00:08:34,640 --> 00:08:36,920 Speaker 3: you do it as a cauliflower and broccoli bake with 211 00:08:36,960 --> 00:08:39,680 Speaker 3: some skim milk and a little bit of cheese to 212 00:08:39,679 --> 00:08:42,840 Speaker 3: make them taste amazing. Do it because it's about making 213 00:08:42,840 --> 00:08:45,640 Speaker 3: them taste great. And I find sometimes with kids you 214 00:08:45,679 --> 00:08:48,160 Speaker 3: can even do broccoli chips if anyone's got an air fryer. 215 00:08:48,280 --> 00:08:51,120 Speaker 3: And I know so many people bought air fryers in Lockdown, 216 00:08:51,640 --> 00:08:53,560 Speaker 3: you know, make chips out of them, you know, and 217 00:08:53,640 --> 00:08:55,839 Speaker 3: do some extra version olivel and do broccoli chips or 218 00:08:55,920 --> 00:08:58,080 Speaker 3: kale chips and everyone eats some then and they're enjoyable. 219 00:08:58,080 --> 00:09:00,520 Speaker 3: But it's taking that focus away from having to eat 220 00:09:00,600 --> 00:09:03,679 Speaker 3: vegetables to actually just adding in another food that tastes fantastic. 221 00:09:04,160 --> 00:09:06,040 Speaker 3: And I think vegetables can be really cooked well in 222 00:09:06,040 --> 00:09:08,600 Speaker 3: an air fryer. Because we're thinking about doing fried chicken 223 00:09:08,679 --> 00:09:10,520 Speaker 3: or chips, Well, let's do the veggies and get them 224 00:09:10,600 --> 00:09:12,839 Speaker 3: tasting good in that appliance that a lot of people 225 00:09:12,840 --> 00:09:13,600 Speaker 3: have invested in. 226 00:09:13,880 --> 00:09:16,360 Speaker 1: Yeah, absolutely one of my favorite ways to cook. And 227 00:09:16,760 --> 00:09:18,760 Speaker 1: as you said, the nutrients are retained as well, and 228 00:09:18,800 --> 00:09:20,760 Speaker 1: that the taste and the crunch and the texture is 229 00:09:20,760 --> 00:09:23,000 Speaker 1: there as well, So it's far more enjoyable. 230 00:09:22,640 --> 00:09:24,840 Speaker 3: What air fry If you've got the phillips one, it's 231 00:09:24,960 --> 00:09:26,800 Speaker 3: quite big, because that's my hesitation with them. They're so 232 00:09:26,880 --> 00:09:28,760 Speaker 3: massive I like a little apply it is bigan. 233 00:09:28,840 --> 00:09:30,240 Speaker 1: It's one of the things because we're building at the 234 00:09:30,240 --> 00:09:32,080 Speaker 1: moment and the bulk of our stuff is actually in 235 00:09:32,080 --> 00:09:33,600 Speaker 1: storage in the air frow. Was the one thing the 236 00:09:33,640 --> 00:09:35,160 Speaker 1: air fry and the slow cook with the two things 237 00:09:35,160 --> 00:09:37,600 Speaker 1: I brought with me, and poor mother in law's gotta 238 00:09:37,600 --> 00:09:39,640 Speaker 1: put up with all my appliants. Is a kitchen bench 239 00:09:39,640 --> 00:09:41,600 Speaker 1: of the air flis just sitting there. But I do 240 00:09:41,640 --> 00:09:43,320 Speaker 1: love it and we do use it regularly, so that 241 00:09:43,400 --> 00:09:43,640 Speaker 1: is it. 242 00:09:43,720 --> 00:09:44,400 Speaker 2: That is a positive. 243 00:09:44,440 --> 00:09:46,480 Speaker 3: I think, yeah, we need a mini, a mini personal 244 00:09:46,920 --> 00:09:48,400 Speaker 3: air fryer, and then I'd be keen. 245 00:09:48,480 --> 00:09:50,080 Speaker 1: But then you put so much stuff in there like 246 00:09:50,120 --> 00:09:52,640 Speaker 1: that it gets big. But the actual the little container 247 00:09:52,679 --> 00:09:54,440 Speaker 1: that you put the food in, it's not actually that big. 248 00:09:54,480 --> 00:09:55,920 Speaker 1: I think that the bulk of it's just in the 249 00:09:55,920 --> 00:09:57,480 Speaker 1: appliances that it must be in, like the motor and 250 00:09:57,480 --> 00:09:57,840 Speaker 1: the fan. 251 00:09:58,559 --> 00:10:01,560 Speaker 3: I'm the laziest cook, to be honest. I very rarely 252 00:10:01,600 --> 00:10:04,120 Speaker 3: even use my oven. Generally everything's done on the cook 253 00:10:04,200 --> 00:10:06,680 Speaker 3: top like in a fry pan, and I just will 254 00:10:06,720 --> 00:10:09,760 Speaker 3: saute even vegetables with the soil or whatever. So I 255 00:10:09,800 --> 00:10:12,640 Speaker 3: don't have one myself that I used frequently for that reason, 256 00:10:12,960 --> 00:10:15,040 Speaker 3: but indeed, I know that they're really popular with my 257 00:10:15,080 --> 00:10:17,400 Speaker 3: clients and a lot of people use them really effectively. 258 00:10:17,520 --> 00:10:20,199 Speaker 3: So absolutely get your broccoli in there. And if it's 259 00:10:20,200 --> 00:10:23,720 Speaker 3: too expensive, because there is huge season of fluctuations on price, 260 00:10:23,960 --> 00:10:25,880 Speaker 3: don't be scared at the frozen broccoli. It's a really 261 00:10:25,880 --> 00:10:28,720 Speaker 3: good way to get all those nutrients without spending a fortune, 262 00:10:28,720 --> 00:10:29,520 Speaker 3: and then you don't have to. 263 00:10:29,480 --> 00:10:30,360 Speaker 2: Worry about the stalk leam. 264 00:10:30,400 --> 00:10:33,840 Speaker 3: They've already taken it off for you exactly, all right. Well, 265 00:10:33,880 --> 00:10:37,320 Speaker 3: moving on to one of our segments, which is listener 266 00:10:37,440 --> 00:10:39,480 Speaker 3: questions that come through, and we usually cover this last week. 267 00:10:39,480 --> 00:10:42,200 Speaker 3: We've just flipped it today just for the general flow 268 00:10:42,240 --> 00:10:44,960 Speaker 3: of our chat. And we had a few weeks ago 269 00:10:45,040 --> 00:10:47,520 Speaker 3: leand our product review segment, which always drops on the 270 00:10:47,520 --> 00:10:51,280 Speaker 3: Wednesday morning, was on kids yogat tubes and we had 271 00:10:51,400 --> 00:10:54,560 Speaker 3: really interesting feedback from our listeners about that. People are 272 00:10:54,640 --> 00:10:57,560 Speaker 3: very interested in yogurt, and one of the discussion points 273 00:10:57,600 --> 00:11:01,640 Speaker 3: we had was that when you look at yogurts, it 274 00:11:01,679 --> 00:11:05,360 Speaker 3: doesn't always differentiate the sugar that is added from the 275 00:11:05,440 --> 00:11:08,640 Speaker 3: naturally occurring sugars, because in fruit based or dairy based foods, 276 00:11:08,640 --> 00:11:11,760 Speaker 3: there's the naturally occurring sugars fructose or lactose, and on 277 00:11:11,800 --> 00:11:14,280 Speaker 3: the label when you read it, you'll see sometimes all 278 00:11:14,320 --> 00:11:16,200 Speaker 3: the time the milk or the yogurt has sugar in it, 279 00:11:16,240 --> 00:11:20,360 Speaker 3: and people often assume that that's added. And so we 280 00:11:20,400 --> 00:11:22,480 Speaker 3: wanted to talk today about how much sugar is too 281 00:11:22,520 --> 00:11:24,079 Speaker 3: much in the diet. And I know this is a 282 00:11:24,120 --> 00:11:26,880 Speaker 3: particular interest with all of our parents listening, because we're 283 00:11:26,960 --> 00:11:29,160 Speaker 3: very aware that our kids do tend to have quite 284 00:11:29,160 --> 00:11:31,360 Speaker 3: a lot of added sugars in the diet and just 285 00:11:31,400 --> 00:11:34,640 Speaker 3: starting to differentiate that. And in an ideal worldland, on 286 00:11:34,679 --> 00:11:37,520 Speaker 3: our labels, whether it was dairy or any fruit based snacks, 287 00:11:37,520 --> 00:11:39,960 Speaker 3: it would differentiate added to naturally occurring. And I think 288 00:11:40,000 --> 00:11:43,000 Speaker 3: some products are starting to do that, but we thought 289 00:11:43,040 --> 00:11:46,040 Speaker 3: it was worthy of a discussion so you can start 290 00:11:46,080 --> 00:11:50,400 Speaker 3: to differentiate that for yourself. So as a recommendation, the 291 00:11:50,440 --> 00:11:53,920 Speaker 3: World Health Organization recommends that adults consume no more than 292 00:11:54,000 --> 00:11:56,760 Speaker 3: twenty five grams of added sugars per day. 293 00:11:57,200 --> 00:11:58,959 Speaker 2: Now that sounds a lot. You think, oh, I'd eat 294 00:11:58,960 --> 00:12:00,920 Speaker 2: that much, but it's about. 295 00:12:00,679 --> 00:12:03,360 Speaker 3: Six tea spoons. But it slips in, you know, if 296 00:12:03,360 --> 00:12:05,960 Speaker 3: you have some tomato sauce through your day, or if 297 00:12:05,960 --> 00:12:08,760 Speaker 3: you have something that's flavored, you know you're probably getting 298 00:12:08,800 --> 00:12:11,080 Speaker 3: between a musliba for example, if you have a sweet 299 00:12:11,080 --> 00:12:12,680 Speaker 3: snack bar, you're going to be getting five grams of 300 00:12:12,800 --> 00:12:15,160 Speaker 3: probably added sugars, if not a little bit more. So 301 00:12:15,200 --> 00:12:18,480 Speaker 3: it's not really difficult to get up to twenty five grams, 302 00:12:18,559 --> 00:12:20,679 Speaker 3: particularly if you buy any food away from the home, 303 00:12:20,760 --> 00:12:23,840 Speaker 3: so anything like sandwiches or sauces that you're buying with 304 00:12:23,920 --> 00:12:25,839 Speaker 3: Asian cuisine, or if you're buying your sandwich in the 305 00:12:25,880 --> 00:12:28,920 Speaker 3: food caught at lunchtime, or if you're picking up a 306 00:12:28,920 --> 00:12:30,920 Speaker 3: coffee of course and adding a half of sugar or 307 00:12:30,960 --> 00:12:33,200 Speaker 3: a sugar to that, or you're having a treat straight away, 308 00:12:33,240 --> 00:12:35,920 Speaker 3: you'll be pretty close to your recommended daily intake. So 309 00:12:36,240 --> 00:12:38,520 Speaker 3: in the case of treat foods, things like cupcakes and 310 00:12:38,520 --> 00:12:40,960 Speaker 3: banana bread, straight away you'll be getting twenty up to 311 00:12:41,040 --> 00:12:43,240 Speaker 3: thirty grams of added sugars perhit, which is why we 312 00:12:43,679 --> 00:12:46,640 Speaker 3: tend to be sort of against those as snacks for 313 00:12:46,760 --> 00:12:49,240 Speaker 3: children on an ongoing basis, because very quickly they get 314 00:12:49,280 --> 00:12:53,240 Speaker 3: way more sugar than they require. When leanne I'm counting sugars, 315 00:12:53,320 --> 00:12:57,199 Speaker 3: I don't actually count naturally occurring sugars. Because if people 316 00:12:57,200 --> 00:13:00,240 Speaker 3: are having a piece of fruit a day, and then 317 00:13:00,240 --> 00:13:02,960 Speaker 3: they're having some dairy couple of serves, maybe some yogurt, 318 00:13:03,480 --> 00:13:05,880 Speaker 3: one of the no added sugar yogurts that we talk about, 319 00:13:06,400 --> 00:13:08,920 Speaker 3: the higher protein Greek style yogurts we like, or just 320 00:13:08,920 --> 00:13:11,760 Speaker 3: some regular milks, some skim milk. I assume that that's 321 00:13:11,880 --> 00:13:13,440 Speaker 3: going to be pushing us over the edge. We know 322 00:13:13,480 --> 00:13:16,360 Speaker 3: that the naturally occurring sugar is consumed in moderation don't 323 00:13:16,360 --> 00:13:18,720 Speaker 3: have an adverse effect on our health, and we don't 324 00:13:18,760 --> 00:13:20,800 Speaker 3: need to be worried about it. It's these added sugars 325 00:13:20,800 --> 00:13:22,760 Speaker 3: that we want to keep to a minimum. And when 326 00:13:22,880 --> 00:13:25,480 Speaker 3: I am giving recommendations to my clients, I'm saying, look, 327 00:13:25,520 --> 00:13:28,280 Speaker 3: if you're looking at a food label, so where possible, 328 00:13:28,320 --> 00:13:31,280 Speaker 3: look for foods that state no added sugar. Perhaps to 329 00:13:31,360 --> 00:13:33,280 Speaker 3: a quick scan of your ingredient list if you've got time, 330 00:13:33,320 --> 00:13:35,760 Speaker 3: and make sure there's no multed extra or rice milt 331 00:13:35,800 --> 00:13:39,040 Speaker 3: syrup or glucose or words for sugar. But if you're 332 00:13:39,040 --> 00:13:41,320 Speaker 3: looking at a nutritional label, if you're having less than 333 00:13:41,360 --> 00:13:43,120 Speaker 3: five grams of sugars per serve, you'll be on the 334 00:13:43,160 --> 00:13:46,600 Speaker 3: right track now, straight away. That's an easy way, and 335 00:13:46,800 --> 00:13:49,480 Speaker 3: we also have a range of food plans. For example, 336 00:13:49,480 --> 00:13:52,120 Speaker 3: if you're having eggs on TOAs for breakfast, you're having 337 00:13:52,480 --> 00:13:55,439 Speaker 3: a wrap with salad for lunch without any sauces on it, 338 00:13:55,720 --> 00:13:59,440 Speaker 3: you're snacking on homice with veggie sticks, or some plain 339 00:13:59,520 --> 00:14:01,920 Speaker 3: yogurt with some berries. Really you're having very little, if 340 00:14:01,920 --> 00:14:04,120 Speaker 3: any added sugars per day. So that's another easy way 341 00:14:04,160 --> 00:14:06,240 Speaker 3: to do it. Stick to whole one processed foods. But yeah, 342 00:14:06,720 --> 00:14:09,320 Speaker 3: it is confusing with the naturally occurring and the added 343 00:14:09,480 --> 00:14:11,679 Speaker 3: And all I can say to parents is, yeah, just 344 00:14:11,800 --> 00:14:14,120 Speaker 3: checking labels and looking for things that say no added 345 00:14:14,160 --> 00:14:17,720 Speaker 3: sugars is a pretty good guide when judging kids intake. 346 00:14:18,720 --> 00:14:20,480 Speaker 2: How do you tackle it with your own clients? 347 00:14:20,640 --> 00:14:23,080 Speaker 1: Now, I must admit I don't really put any sort 348 00:14:23,120 --> 00:14:25,920 Speaker 1: of limitations on a sugar perspective for my clients because 349 00:14:26,160 --> 00:14:28,600 Speaker 1: we have that understanding that the bulk of their nutritional 350 00:14:28,600 --> 00:14:31,000 Speaker 1: requirements are coming from whole foods. So I guess I'm 351 00:14:31,080 --> 00:14:33,040 Speaker 1: like you where I'm not concerned if they're eating some 352 00:14:33,160 --> 00:14:36,920 Speaker 1: high protein yogurt, some fruit, occasional musli bar, or they're 353 00:14:36,920 --> 00:14:38,680 Speaker 1: adding a bit of sort of protein powder into their 354 00:14:38,720 --> 00:14:40,760 Speaker 1: breakfast smoothie or something like that. So I'm not too 355 00:14:40,800 --> 00:14:43,360 Speaker 1: concerned about it. But if I do have clients that have, 356 00:14:43,880 --> 00:14:46,400 Speaker 1: for whatever is and a heavy amount of processed foods 357 00:14:46,480 --> 00:14:48,600 Speaker 1: or you know, lots of bars and they travel a lots, 358 00:14:48,680 --> 00:14:51,720 Speaker 1: they need more of the convenience package options than absolutely 359 00:14:51,720 --> 00:14:53,560 Speaker 1: And what I generally like to say to them is, 360 00:14:53,600 --> 00:14:55,760 Speaker 1: if we're looking on a label per serve, we want 361 00:14:55,840 --> 00:14:58,360 Speaker 1: sugars at least under five grams, Like we really want 362 00:14:58,400 --> 00:15:01,200 Speaker 1: the protein and the five behindh it sugar content lower. 363 00:15:01,280 --> 00:15:03,160 Speaker 1: But again, it really depends on the product that we're 364 00:15:03,200 --> 00:15:05,480 Speaker 1: looking at. Right, if it's more of a fruit based bar, 365 00:15:05,560 --> 00:15:07,520 Speaker 1: the sugar is probably going to be higher. If we're 366 00:15:07,560 --> 00:15:09,520 Speaker 1: looking at something that's like, I don't know, some cheese 367 00:15:09,560 --> 00:15:11,840 Speaker 1: on crackers, obviously, if the sugar's going to be lower. 368 00:15:11,920 --> 00:15:13,720 Speaker 1: So I think it's sort of relative to the product 369 00:15:13,760 --> 00:15:16,240 Speaker 1: that you do pick up. But really I sort of 370 00:15:16,280 --> 00:15:17,920 Speaker 1: say to my clients, we want the majority of it 371 00:15:18,000 --> 00:15:20,520 Speaker 1: whole foods and then the sugars that they are having 372 00:15:20,520 --> 00:15:22,320 Speaker 1: that added sugars, we want that to be a true 373 00:15:22,400 --> 00:15:24,200 Speaker 1: soul food, so like one of their treats so that 374 00:15:24,200 --> 00:15:26,160 Speaker 1: they're happy to have them a couple of times a week. 375 00:15:26,200 --> 00:15:28,640 Speaker 1: It might be some chocolate, it might be a homemade 376 00:15:28,680 --> 00:15:30,920 Speaker 1: brownie or something like that. But I just don't encourage 377 00:15:30,920 --> 00:15:32,720 Speaker 1: that on sort of like a daily or a regular 378 00:15:32,760 --> 00:15:35,320 Speaker 1: basis with them. So we don't really have this sort 379 00:15:35,360 --> 00:15:38,000 Speaker 1: of discussion around sugars because there really what my client's 380 00:15:38,040 --> 00:15:41,160 Speaker 1: eating as many unpackaged foods as possible. I think really 381 00:15:41,160 --> 00:15:43,480 Speaker 1: that focus on the whole foods in order to get 382 00:15:43,520 --> 00:15:46,120 Speaker 1: that plant based variety in for their gut health, and 383 00:15:46,360 --> 00:15:48,640 Speaker 1: it just keeps them full up. Like the volume based eating. 384 00:15:48,800 --> 00:15:51,000 Speaker 1: You can't do that with packaged food Like it's so 385 00:15:51,160 --> 00:15:53,240 Speaker 1: hard to lose weight and actually feel full if you're 386 00:15:53,280 --> 00:15:55,640 Speaker 1: eating too many packaged foods. So I must admit it's 387 00:15:55,680 --> 00:15:58,400 Speaker 1: not something that my clients and I they talk about 388 00:15:58,480 --> 00:16:00,360 Speaker 1: or stress too much about, but it is something I 389 00:16:00,360 --> 00:16:02,440 Speaker 1: get a question about around milk, and this is where 390 00:16:02,480 --> 00:16:04,480 Speaker 1: it sort of comes around the added sugars and the 391 00:16:05,080 --> 00:16:07,560 Speaker 1: just the sugar naturally occurring. So I get a lot 392 00:16:07,560 --> 00:16:09,680 Speaker 1: of questions when people say, oh, well, can I have 393 00:16:09,760 --> 00:16:11,600 Speaker 1: skim milk, because I now it's lower in calorie, but 394 00:16:11,640 --> 00:16:13,760 Speaker 1: it's higher in sugar, Like they add sugar into it 395 00:16:13,840 --> 00:16:15,480 Speaker 1: and I'm always very careful to say, well, there's no 396 00:16:15,600 --> 00:16:18,480 Speaker 1: added sugar in it, but the concentration of sugar appears 397 00:16:18,560 --> 00:16:20,880 Speaker 1: higher than what foo cream is because if you had 398 00:16:20,880 --> 00:16:23,360 Speaker 1: two types of milk and you took the fat content 399 00:16:23,400 --> 00:16:26,000 Speaker 1: out of one milk, the sugar content is actually going 400 00:16:26,040 --> 00:16:28,960 Speaker 1: to appear higher, not because we added more sugar into it, 401 00:16:29,000 --> 00:16:30,640 Speaker 1: but just because we took the fat out, so the 402 00:16:30,680 --> 00:16:33,760 Speaker 1: concentration of everything else sort of rises up a bit. So, yes, 403 00:16:33,840 --> 00:16:36,440 Speaker 1: the sugar content in low fat or skim milk is higher, 404 00:16:36,560 --> 00:16:38,920 Speaker 1: but it doesn't mean we've added any more sugar into it, 405 00:16:38,920 --> 00:16:41,080 Speaker 1: and it does taste a little bit sweeter because we've 406 00:16:41,080 --> 00:16:43,480 Speaker 1: taken the fat content out of that. So most of 407 00:16:43,480 --> 00:16:46,040 Speaker 1: my clients are drinking a skim or a lower fat 408 00:16:46,040 --> 00:16:48,960 Speaker 1: milk susy purely from a calorie safe perspective, and I'm 409 00:16:48,960 --> 00:16:51,520 Speaker 1: not really concerned as you are about added sugars. I 410 00:16:51,560 --> 00:16:54,160 Speaker 1: feel like dairy and fruit is something that I'm happy 411 00:16:54,240 --> 00:16:56,200 Speaker 1: for them to have, and it does give them natural energy, 412 00:16:56,240 --> 00:16:58,240 Speaker 1: and particularly if we use those types of products in 413 00:16:58,240 --> 00:16:59,960 Speaker 1: the morning and they might have come off of gyms 414 00:17:00,000 --> 00:17:02,400 Speaker 1: session will be going, you know, into an exercise session. 415 00:17:02,840 --> 00:17:04,440 Speaker 1: It's a really great way for their body to sort 416 00:17:04,440 --> 00:17:07,439 Speaker 1: of utilize that more readily available energy as well versus 417 00:17:07,480 --> 00:17:09,239 Speaker 1: lasting at night. I don't tend to give them like 418 00:17:09,400 --> 00:17:11,640 Speaker 1: fruit and yogurt as is dirt lasting at night. I'd 419 00:17:11,680 --> 00:17:13,520 Speaker 1: rather have that during the day before they sort of 420 00:17:13,520 --> 00:17:16,199 Speaker 1: head into their gym sessions, they have that naturally occurring energy. 421 00:17:16,359 --> 00:17:17,760 Speaker 2: Yeah, and it's a fair call. 422 00:17:17,880 --> 00:17:21,040 Speaker 3: I think the very open discussion about milk in that 423 00:17:22,119 --> 00:17:23,840 Speaker 3: skim milk doesn't contain more sugar. 424 00:17:23,880 --> 00:17:24,760 Speaker 2: It's just relative. 425 00:17:24,840 --> 00:17:26,880 Speaker 3: And if anything, when I looked last look at four 426 00:17:26,920 --> 00:17:29,280 Speaker 3: cream milk, it does have more sugars overall anyway, as 427 00:17:29,280 --> 00:17:31,760 Speaker 3: well as much more fat. So the tacot message is 428 00:17:31,760 --> 00:17:34,840 Speaker 3: that dairy milk doesn't contain added sugar. Nor does fruit. 429 00:17:34,880 --> 00:17:37,399 Speaker 3: It's naturally occurring. But you know, like any food, there 430 00:17:37,440 --> 00:17:39,199 Speaker 3: are ones that are more concentrated. You know, if you 431 00:17:39,240 --> 00:17:41,120 Speaker 3: have a bunch of grapes, you get a lot more 432 00:17:41,359 --> 00:17:43,639 Speaker 3: naturally occurring sugars than you do if you have berries, 433 00:17:43,680 --> 00:17:46,919 Speaker 3: which have a much higher water content. So hence, you know, 434 00:17:46,960 --> 00:17:49,359 Speaker 3: with fruit you can have too much of it, or 435 00:17:49,560 --> 00:17:51,800 Speaker 3: in the case of dried fruit, which concentrates it down 436 00:17:51,880 --> 00:17:55,639 Speaker 3: a small container of sultana's which are often using kids lunchboxes. 437 00:17:55,640 --> 00:17:59,040 Speaker 3: I've got about thirty grams of concentrated fruit sugars compared 438 00:17:59,080 --> 00:18:01,720 Speaker 3: to a small apple berries which would have ten to fifteen. 439 00:18:01,880 --> 00:18:05,119 Speaker 3: So certainly it's the concentration for our kids is an issue. 440 00:18:05,160 --> 00:18:06,919 Speaker 3: And it's not uncommon for me to see kids with 441 00:18:07,000 --> 00:18:09,359 Speaker 3: sugar intakes two or three times the amount they should 442 00:18:09,359 --> 00:18:12,240 Speaker 3: be having because they're not eating enough vegetables. They're having 443 00:18:12,320 --> 00:18:15,040 Speaker 3: sweet snacks like yogurats and snack food, and then on 444 00:18:15,080 --> 00:18:16,920 Speaker 3: top of that, they're having treats. You know, as soon 445 00:18:16,960 --> 00:18:19,119 Speaker 3: as we take them to a park or to a 446 00:18:19,160 --> 00:18:22,080 Speaker 3: party or to the cafe, they're having a cookie, or 447 00:18:22,080 --> 00:18:24,080 Speaker 3: they're having a muffin, or they're having banana bread. And 448 00:18:24,119 --> 00:18:26,719 Speaker 3: these are adult sized serves. So I feel quite strongly 449 00:18:26,760 --> 00:18:31,000 Speaker 3: with kids that plain non sweet snacks, things like your 450 00:18:31,040 --> 00:18:34,440 Speaker 3: popcorn or crackers or cheese are much better options generally 451 00:18:34,480 --> 00:18:37,320 Speaker 3: than sweet snacks, which can drive their appetite. And when 452 00:18:37,320 --> 00:18:39,680 Speaker 3: they are having treats lean they've got to be kid sized, 453 00:18:39,800 --> 00:18:43,200 Speaker 3: you know, kids having gay Times and magnums they're too big, 454 00:18:43,280 --> 00:18:45,520 Speaker 3: you know, they're twenty to thirty grams of sugar preserve, 455 00:18:45,960 --> 00:18:48,040 Speaker 3: and then they get used to treats of that size, 456 00:18:48,080 --> 00:18:51,359 Speaker 3: so really seeking out kids size treats, you know, have 457 00:18:51,480 --> 00:18:54,360 Speaker 3: the baby cupcake, or have a banana bread that four 458 00:18:54,400 --> 00:18:57,000 Speaker 3: people share so they have a small serve. Or when 459 00:18:57,000 --> 00:19:00,520 Speaker 3: they're having drinks, avoid the sweet milkshakes or smooth because 460 00:19:00,520 --> 00:19:03,000 Speaker 3: they're the ones that are packing in that massive amount 461 00:19:03,000 --> 00:19:05,399 Speaker 3: of sugar. I was in one of the supermarkets the 462 00:19:05,400 --> 00:19:07,200 Speaker 3: other day and speaking the kids up from school. 463 00:19:07,200 --> 00:19:08,120 Speaker 2: It was a special day. 464 00:19:08,320 --> 00:19:10,080 Speaker 3: I thought, I'll get them something, you know, to pick 465 00:19:10,119 --> 00:19:12,440 Speaker 3: them up with, and I just picked up some cupcakes 466 00:19:12,440 --> 00:19:14,560 Speaker 3: that were at the supermarket, and when I had a look, 467 00:19:14,680 --> 00:19:17,080 Speaker 3: it was like twenty five grams of sugar in this 468 00:19:17,520 --> 00:19:18,240 Speaker 3: iced cupcake. 469 00:19:18,440 --> 00:19:20,160 Speaker 2: Like I had to put it back. 470 00:19:20,000 --> 00:19:22,840 Speaker 3: Like I just thought, that is so much concentrated energy 471 00:19:22,880 --> 00:19:24,320 Speaker 3: for the kids. I think I ended up getting the 472 00:19:24,320 --> 00:19:27,480 Speaker 3: one of those cheese and bacon rolls instead, because yeah, 473 00:19:27,720 --> 00:19:30,520 Speaker 3: it's that regularity of sweet food that our kids get 474 00:19:30,560 --> 00:19:32,080 Speaker 3: used to and then they want more and more of it. 475 00:19:32,160 --> 00:19:34,560 Speaker 3: So I do feel quite strongly with small children, primary 476 00:19:34,560 --> 00:19:37,320 Speaker 3: school age children, you do have to be really mindful 477 00:19:37,320 --> 00:19:39,720 Speaker 3: of those sweet treats, and we're possible seeking out more 478 00:19:39,760 --> 00:19:43,000 Speaker 3: savory snacks and keeping an eye you know, they don't 479 00:19:43,040 --> 00:19:45,160 Speaker 3: need more than two pieces of fruit a day unless 480 00:19:45,160 --> 00:19:48,720 Speaker 3: they're really active, because they're probably pulling that from their 481 00:19:48,880 --> 00:19:51,280 Speaker 3: vegetable intake and they need some extra carrots or some 482 00:19:51,320 --> 00:19:53,960 Speaker 3: cucumbers as opposed to having extra pieces of fruit in 483 00:19:54,000 --> 00:19:57,560 Speaker 3: the lunch box. So it is worthy of discussion because yeah, 484 00:19:57,560 --> 00:19:59,199 Speaker 3: it is a problem ministraia. And when you look at 485 00:19:59,240 --> 00:20:02,600 Speaker 3: sugar intaking, it's not coming from dairy leanne It's coming 486 00:20:02,640 --> 00:20:06,760 Speaker 3: from discretionary foods, treats, biscuits, snack food. That's where we 487 00:20:06,800 --> 00:20:08,159 Speaker 3: get it from. And that's where we need to be 488 00:20:08,240 --> 00:20:10,679 Speaker 3: very clear that in general it's added sugar, and we 489 00:20:10,680 --> 00:20:12,320 Speaker 3: need to keep an eye and looking at sort of 490 00:20:12,359 --> 00:20:14,479 Speaker 3: less definitely less than ten grams per serve. But if 491 00:20:14,520 --> 00:20:16,520 Speaker 3: you can get it down to five, as a number 492 00:20:16,560 --> 00:20:19,000 Speaker 3: of our favorite snack bars and cereals have, that's a 493 00:20:19,000 --> 00:20:20,440 Speaker 3: good starting point, definitely. 494 00:20:20,440 --> 00:20:22,120 Speaker 1: And I'll just make a note because me is sort 495 00:20:22,119 --> 00:20:23,639 Speaker 1: of due to start solids in the next sort of 496 00:20:23,720 --> 00:20:26,080 Speaker 1: month or so. I've just really been looking at sort 497 00:20:26,080 --> 00:20:27,439 Speaker 1: of some of the guidelines there, and I think the 498 00:20:27,440 --> 00:20:30,040 Speaker 1: big mistake a lot of parents make is introducing things 499 00:20:30,080 --> 00:20:33,560 Speaker 1: like fruit puros too early. So I'm really going to 500 00:20:33,560 --> 00:20:35,240 Speaker 1: be quite strict with me that I'm going to hold 501 00:20:35,280 --> 00:20:37,760 Speaker 1: off in quite a few months before I even introduce 502 00:20:37,800 --> 00:20:39,800 Speaker 1: anything like a little bit of sort of purid apple 503 00:20:39,960 --> 00:20:42,439 Speaker 1: or or pear or something like that. Although it's a 504 00:20:42,480 --> 00:20:45,280 Speaker 1: great food from a texture perspective for a new baby, 505 00:20:45,359 --> 00:20:48,120 Speaker 1: we really really want to avoid as long as possible 506 00:20:48,240 --> 00:20:51,320 Speaker 1: introducing those natural fruit sugars because once babies get a 507 00:20:51,359 --> 00:20:53,400 Speaker 1: taste of that, that's all they want, and they really 508 00:20:53,480 --> 00:20:56,120 Speaker 1: won't have those veggies. So MIA's first foods will really 509 00:20:56,200 --> 00:20:58,359 Speaker 1: be a little bit of sort of fortified riss or 510 00:20:58,359 --> 00:21:00,560 Speaker 1: oat porridge. She might sort of on a little bit 511 00:21:00,560 --> 00:21:02,560 Speaker 1: of lamb chop to get the juices out for the iron, 512 00:21:02,600 --> 00:21:04,359 Speaker 1: which we know is a really great sort of first 513 00:21:04,520 --> 00:21:07,520 Speaker 1: sort of finger food helps with their developmental stages as well, 514 00:21:07,640 --> 00:21:10,639 Speaker 1: and also just basically puroid vegetables, which I'll do myself 515 00:21:10,680 --> 00:21:13,160 Speaker 1: at home. So I think that's a really good little 516 00:21:13,200 --> 00:21:15,440 Speaker 1: tip for new mums. Hold off as long as possible 517 00:21:15,640 --> 00:21:18,159 Speaker 1: on introducing things like fruit, because breast milk, if you 518 00:21:18,240 --> 00:21:20,880 Speaker 1: are breastfeeding, is naturally sweet as well, so they're ready 519 00:21:20,880 --> 00:21:23,080 Speaker 1: accustomed to that sweet taste. What we really want them 520 00:21:23,119 --> 00:21:25,960 Speaker 1: to do is get them accustomed to sort of the vegetables, 521 00:21:26,000 --> 00:21:28,320 Speaker 1: a lot more of those savory tastes. So I feel 522 00:21:28,320 --> 00:21:30,080 Speaker 1: like a lot of parents, particularly if you're out and about, 523 00:21:30,119 --> 00:21:31,880 Speaker 1: I see a lot of my friends in cafes, they'll 524 00:21:31,880 --> 00:21:34,879 Speaker 1: have little squeezy pouches. Try to avoid buying, you know, 525 00:21:34,920 --> 00:21:37,320 Speaker 1: the fruit based ones, particularly when they are quite little, 526 00:21:37,480 --> 00:21:40,160 Speaker 1: four five, six, seven months fair enough. If they're sort 527 00:21:40,160 --> 00:21:42,000 Speaker 1: of over twelve months, you want to put more of 528 00:21:42,000 --> 00:21:44,199 Speaker 1: a variety of foods in there, but really try to 529 00:21:44,240 --> 00:21:46,640 Speaker 1: avoid buying the pouches with just the fruit in there. 530 00:21:46,760 --> 00:21:48,920 Speaker 1: Really try to go for more the vegetable bases, because 531 00:21:48,920 --> 00:21:50,880 Speaker 1: the more you can get their taste by the accustomed 532 00:21:50,920 --> 00:21:53,639 Speaker 1: to the savory taste earlier, it's just going to be 533 00:21:53,680 --> 00:21:55,520 Speaker 1: so much easier for you later on as well. So 534 00:21:55,720 --> 00:21:57,880 Speaker 1: little babies are just the same as our bigger kids 535 00:21:57,880 --> 00:21:59,959 Speaker 1: who have actual snacks as well. What we feed them, 536 00:22:00,080 --> 00:22:02,080 Speaker 1: their taste buds will remember that, and they do get 537 00:22:02,160 --> 00:22:04,800 Speaker 1: quite accustomed to that quite early on. So hold off 538 00:22:04,800 --> 00:22:07,560 Speaker 1: as long as possible in terms of introducing some of 539 00:22:07,600 --> 00:22:08,800 Speaker 1: those fruit puros. 540 00:22:08,880 --> 00:22:11,639 Speaker 3: I agree, so I with the twins was very strict 541 00:22:11,640 --> 00:22:14,080 Speaker 3: about that because I remember having a discussion with Jennie 542 00:22:14,080 --> 00:22:16,720 Speaker 3: brad Miller several years ago before I had my kids, 543 00:22:16,720 --> 00:22:19,920 Speaker 3: who of course was the guru of carbohydrate intaken blood 544 00:22:19,920 --> 00:22:23,679 Speaker 3: glucose control in Australia, and we had quite a robust 545 00:22:23,680 --> 00:22:26,520 Speaker 3: discussion at one point about how it's important to give 546 00:22:26,520 --> 00:22:30,160 Speaker 3: the savory flavors and things like a blended oat as 547 00:22:30,200 --> 00:22:35,040 Speaker 3: opposed to sweet foods early. So I started with I 548 00:22:35,080 --> 00:22:40,480 Speaker 3: went straight to oats, blended oats and like you, pumpkin, zucchini, vegetables, 549 00:22:40,960 --> 00:22:43,879 Speaker 3: and didn't do a lot of fruit in general, not 550 00:22:43,920 --> 00:22:46,000 Speaker 3: because I was avoiding it, but just in that early phase, 551 00:22:46,040 --> 00:22:48,480 Speaker 3: really made sure they got used to having their mashed 552 00:22:48,480 --> 00:22:52,479 Speaker 3: salmon and pumpkin and those foods and fruit, you know, 553 00:22:52,640 --> 00:22:54,560 Speaker 3: some of it, but only whole fruit fruit. 554 00:22:54,640 --> 00:22:55,560 Speaker 2: No fruit juices ever. 555 00:22:56,000 --> 00:22:58,639 Speaker 3: Definitely none of those pouches with a lot of pure 556 00:22:58,760 --> 00:23:01,280 Speaker 3: that are very very sweet week in those very early 557 00:23:01,320 --> 00:23:04,720 Speaker 3: stages of you know, five, six, seven months, and I 558 00:23:04,800 --> 00:23:07,240 Speaker 3: use that very plain yogurt that was a baby yogurt too, 559 00:23:07,280 --> 00:23:08,960 Speaker 3: So I couldn't agree more. I think that's a really 560 00:23:08,960 --> 00:23:13,119 Speaker 3: strong recommendation, and always serve the savory first before sweet. 561 00:23:13,160 --> 00:23:15,639 Speaker 3: It's a really good way to program eating behavior in 562 00:23:15,680 --> 00:23:18,000 Speaker 3: a positive way to seek out all a range of 563 00:23:18,000 --> 00:23:18,840 Speaker 3: flavors and not just. 564 00:23:18,800 --> 00:23:21,520 Speaker 1: Sweet, and then Susie moving on to the final segment 565 00:23:21,560 --> 00:23:23,800 Speaker 1: of the show. I think it's quite an interesting chat 566 00:23:23,800 --> 00:23:26,280 Speaker 1: around food additives, and this is probably an area where 567 00:23:26,680 --> 00:23:28,840 Speaker 1: I think we would love a little bit more research 568 00:23:28,920 --> 00:23:31,879 Speaker 1: in terms of food additives and that direct link to 569 00:23:31,920 --> 00:23:34,040 Speaker 1: some of our sort of diseases and more of those 570 00:23:34,080 --> 00:23:36,960 Speaker 1: behavioral type aspects as well. But we do know that, 571 00:23:37,359 --> 00:23:39,520 Speaker 1: you know, it's easy to assume that the more food 572 00:23:39,520 --> 00:23:41,399 Speaker 1: additives we have in our diet, it's not actually going 573 00:23:41,440 --> 00:23:43,560 Speaker 1: to be great first long term, and I know you 574 00:23:43,600 --> 00:23:45,159 Speaker 1: did a little bit of research in the media. You 575 00:23:45,160 --> 00:23:47,480 Speaker 1: wrote a great article this week in terms of three 576 00:23:47,560 --> 00:23:51,359 Speaker 1: food additives that we really want to yes avoid or 577 00:23:51,880 --> 00:23:54,080 Speaker 1: at least reduce or limit in our diet. So we're 578 00:23:54,119 --> 00:23:56,199 Speaker 1: not here spreading fear. If you have a little bit 579 00:23:56,200 --> 00:23:58,159 Speaker 1: of these additives, of course that's going to be okay. 580 00:23:58,240 --> 00:24:02,240 Speaker 1: But if you're somebody with behavial issues or concentration issues yourself, 581 00:24:02,280 --> 00:24:05,480 Speaker 1: you have kids that are very high energy, dark kids, 582 00:24:05,480 --> 00:24:07,479 Speaker 1: and you do feel like some of these foods make 583 00:24:07,520 --> 00:24:09,359 Speaker 1: a difference in their diet. They are things that you 584 00:24:09,440 --> 00:24:12,760 Speaker 1: probably want to avoid or at least limit quite heavily 585 00:24:12,800 --> 00:24:15,239 Speaker 1: in your diets. We're not here fearing anyone saying that 586 00:24:15,359 --> 00:24:17,000 Speaker 1: if you have these foods they're going to cause you 587 00:24:17,200 --> 00:24:19,760 Speaker 1: X y Z long term, but it is probably something 588 00:24:19,760 --> 00:24:21,639 Speaker 1: to think about and start having a good rid of 589 00:24:21,680 --> 00:24:24,080 Speaker 1: our food labels long term as well. So what of 590 00:24:24,080 --> 00:24:26,760 Speaker 1: those three food additives that you sort of discovered had 591 00:24:26,800 --> 00:24:28,679 Speaker 1: a little bit of good research to back them, Zuzi. 592 00:24:29,040 --> 00:24:31,880 Speaker 3: It's a really interesting area because the idea of seeing 593 00:24:31,920 --> 00:24:34,960 Speaker 3: numbers on our food in general, people are very divided, 594 00:24:35,119 --> 00:24:38,000 Speaker 3: and as soon as we post anything with additives in it, 595 00:24:38,040 --> 00:24:42,960 Speaker 3: people are very critical. So you know, some additives in 596 00:24:43,040 --> 00:24:45,640 Speaker 3: food will be simply to prevent it. You know, some salt, 597 00:24:45,680 --> 00:24:48,600 Speaker 3: for example, to prevent it going to keep it fresh, 598 00:24:48,680 --> 00:24:50,919 Speaker 3: and will be to keep make sure it mixes together. 599 00:24:51,119 --> 00:24:54,960 Speaker 3: So I'm sort of certainly not completely anti. I think 600 00:24:54,960 --> 00:24:57,200 Speaker 3: it really depends and when we take a close look. 601 00:24:57,240 --> 00:25:00,520 Speaker 3: The ones that I tend to be funny about is 602 00:25:00,600 --> 00:25:02,320 Speaker 3: the first one I think we've talked about before is 603 00:25:02,600 --> 00:25:06,320 Speaker 3: the MSG, their food flavor enhancers. So that includes MSG, 604 00:25:06,359 --> 00:25:08,560 Speaker 3: which could be six two one. There's also six three, five, 605 00:25:08,680 --> 00:25:11,600 Speaker 3: six two seven or it's described as flavor enhancers, and 606 00:25:11,600 --> 00:25:15,480 Speaker 3: they're very common in chicken and cheese flavored snap foods, 607 00:25:15,520 --> 00:25:18,200 Speaker 3: so things like rice crackers, two minute noodles, potato chips, 608 00:25:18,240 --> 00:25:18,880 Speaker 3: corn chips. 609 00:25:19,119 --> 00:25:20,120 Speaker 2: The reason I don't like. 610 00:25:20,119 --> 00:25:22,359 Speaker 3: Them probably is because I'm quite sensitive to them, so 611 00:25:22,440 --> 00:25:25,680 Speaker 3: they really irritate my skin. If I've had potato chips 612 00:25:25,680 --> 00:25:28,399 Speaker 3: with MSG in it, I'll be she like for hours 613 00:25:28,440 --> 00:25:28,920 Speaker 3: in the night. 614 00:25:28,960 --> 00:25:30,520 Speaker 2: It's really upsetting. 615 00:25:30,520 --> 00:25:32,720 Speaker 3: I really can't stand it, and my husband has really 616 00:25:32,760 --> 00:25:35,800 Speaker 3: bad dreams if we've had a heavy MSG type meal. 617 00:25:35,920 --> 00:25:37,919 Speaker 2: So personally, I can see the effect of that. 618 00:25:39,520 --> 00:25:42,320 Speaker 3: From an evidence based perspective, the issue is the research 619 00:25:42,359 --> 00:25:44,800 Speaker 3: shows that it does program eating behavior to seek out 620 00:25:44,840 --> 00:25:47,360 Speaker 3: more of that very intense flavor that's not natural. So 621 00:25:47,400 --> 00:25:50,600 Speaker 3: indeedly and monosodium glue to MATE is found naturally in 622 00:25:50,680 --> 00:25:53,000 Speaker 3: cheese and tomatoes, and indeed, if we have an Italian 623 00:25:53,040 --> 00:25:56,400 Speaker 3: meal or an Asian cuisine, you will get some naturally. 624 00:25:56,760 --> 00:25:59,800 Speaker 3: But this is the concentrated artificial form that really concentrates 625 00:25:59,840 --> 00:26:02,159 Speaker 3: it up and has been shown to basically prime the 626 00:26:02,200 --> 00:26:05,000 Speaker 3: brain to seek out more of those flavors. So basically 627 00:26:05,040 --> 00:26:07,440 Speaker 3: that somewhat explains why perhaps you get a packet of 628 00:26:07,560 --> 00:26:09,879 Speaker 3: corn chips that are flavored with flavored hautser and you 629 00:26:09,920 --> 00:26:12,280 Speaker 3: just keep eating it because it basically lights the brain 630 00:26:12,359 --> 00:26:15,960 Speaker 3: up like a drug, and it's about just getting more 631 00:26:16,000 --> 00:26:18,320 Speaker 3: of that very intense flavor. So I feel quite strongly 632 00:26:18,359 --> 00:26:21,040 Speaker 3: for kids that really should be avoided and in snack food, 633 00:26:21,119 --> 00:26:24,600 Speaker 3: so you can avoid flavor enhancers. The other one I'm 634 00:26:24,640 --> 00:26:28,000 Speaker 3: quite fussy about is the artificial sweetness. There's a range 635 00:26:28,000 --> 00:26:31,440 Speaker 3: of different sweetness in drinks, and indeed there's some natural ones, 636 00:26:32,640 --> 00:26:35,000 Speaker 3: but things like nine five one nine five five. The 637 00:26:35,080 --> 00:26:39,800 Speaker 3: artificial versions, again, there's sort of this ongoing debate about 638 00:26:39,800 --> 00:26:43,959 Speaker 3: if they're dangerous for us when they're mixed with preservatives, 639 00:26:44,000 --> 00:26:46,919 Speaker 3: if there's some negative impact on the cell health. I 640 00:26:46,960 --> 00:26:49,400 Speaker 3: think now lean that we know there's so many natural 641 00:26:49,440 --> 00:26:51,919 Speaker 3: sweetness that we can use, things like our stevia and 642 00:26:51,960 --> 00:26:55,600 Speaker 3: our erythritol and a whole range. We don't need to 643 00:26:55,720 --> 00:26:57,679 Speaker 3: use them all the time. That you can if you 644 00:26:57,720 --> 00:27:00,000 Speaker 3: can avoid them. The nine point fifty nine five five, 645 00:27:00,080 --> 00:27:03,240 Speaker 3: which is splendor nine to five one are spartan ideal, 646 00:27:03,640 --> 00:27:07,280 Speaker 3: but again, you know, I'm generally recommending people avoid artificially 647 00:27:07,280 --> 00:27:09,960 Speaker 3: sweet and soft drinks in general. So that's one that 648 00:27:10,000 --> 00:27:11,639 Speaker 3: I think we need to be a bit fussy about. 649 00:27:11,960 --> 00:27:13,560 Speaker 3: And the other one that does have an evidence space 650 00:27:13,680 --> 00:27:15,800 Speaker 3: is the artificial colors. So this is one of the 651 00:27:15,800 --> 00:27:19,120 Speaker 3: reasons that our good old party lollies have changed quite dramatically. 652 00:27:19,160 --> 00:27:21,199 Speaker 3: They're no longer the very bright Smarties we had in 653 00:27:21,200 --> 00:27:23,800 Speaker 3: the eighties. They're a dull version which have now gone 654 00:27:23,800 --> 00:27:26,240 Speaker 3: to a natural food coloring. So some of the ones 655 00:27:26,560 --> 00:27:28,960 Speaker 3: coloring one O two one ten, one two two, one 656 00:27:29,000 --> 00:27:31,119 Speaker 3: three three one five to one one fi five some 657 00:27:31,240 --> 00:27:35,200 Speaker 3: are band overseas. Indeed, you'll see a lot of kids 658 00:27:35,240 --> 00:27:38,959 Speaker 3: foods now with the label no artificial colors for that reason, 659 00:27:39,240 --> 00:27:41,240 Speaker 3: and there is some evidence to show that they can 660 00:27:41,359 --> 00:27:45,800 Speaker 3: induce some behavioral issues, some issues with irritability, skin problems 661 00:27:46,080 --> 00:27:47,919 Speaker 3: and are probably just not great for us when you 662 00:27:47,920 --> 00:27:49,399 Speaker 3: can get natural versions of that. 663 00:27:49,560 --> 00:27:50,840 Speaker 2: And where they slip in in. 664 00:27:50,880 --> 00:27:53,760 Speaker 3: Australia of interest is when we have snack food from 665 00:27:53,800 --> 00:27:58,360 Speaker 3: overseas or lollies from overseas. So if we produce, for example, 666 00:27:58,480 --> 00:28:01,960 Speaker 3: Smarties here in Australia, there's the control. It's an Australian 667 00:28:02,480 --> 00:28:05,840 Speaker 3: brand name might be an astrained parent company, but the 668 00:28:05,840 --> 00:28:09,560 Speaker 3: Smartiest brand is in Australian so they're natural colors, whereas 669 00:28:09,560 --> 00:28:12,320 Speaker 3: if you say get M and M's, they're an overseas product, 670 00:28:12,640 --> 00:28:15,440 Speaker 3: so they still have those artificial colors. So I think 671 00:28:15,480 --> 00:28:17,159 Speaker 3: for parents out there who are trying to do the 672 00:28:17,200 --> 00:28:19,840 Speaker 3: best for their kids and sort of avoid things that 673 00:28:19,880 --> 00:28:22,360 Speaker 3: are probably not great for us, as soon as you're 674 00:28:22,359 --> 00:28:26,160 Speaker 3: seeing brands of snack food that come from overseas, i'd 675 00:28:26,200 --> 00:28:28,960 Speaker 3: be careful. Or if you see bright blue things, probably 676 00:28:28,960 --> 00:28:32,040 Speaker 3: not great, So things like your icings and lollies. So 677 00:28:32,520 --> 00:28:34,679 Speaker 3: you know, a little bit's common sense. But another thing 678 00:28:34,760 --> 00:28:36,239 Speaker 3: just to take a step back and say, right when 679 00:28:36,280 --> 00:28:39,080 Speaker 3: I'm seeing those very very bright colors in cake icings 680 00:28:39,160 --> 00:28:43,720 Speaker 3: or sprinkles or yeah one hundred percent drinks, if it's blue, 681 00:28:43,800 --> 00:28:45,960 Speaker 3: it's probably not that good for us. So just keep 682 00:28:45,960 --> 00:28:47,560 Speaker 3: an eye on those. But they're the ones as a 683 00:28:47,640 --> 00:28:49,200 Speaker 3: parent that I sort of go out of my way 684 00:28:49,200 --> 00:28:52,960 Speaker 3: to avoid. It's a whole nother debate, things like food preservatives. 685 00:28:53,040 --> 00:28:55,360 Speaker 3: You know, for example, sofal dioxide. We've seen a lot 686 00:28:55,400 --> 00:28:57,800 Speaker 3: of dried fruit. We see it in fruit in general. Yes, 687 00:28:57,840 --> 00:29:00,000 Speaker 3: some people are sensitive to that, but it's not across 688 00:29:00,080 --> 00:29:04,200 Speaker 3: the board. So in terms of general consumer discussion. They're 689 00:29:04,240 --> 00:29:06,760 Speaker 3: the three that I sort of actively avoid myself and 690 00:29:06,840 --> 00:29:10,000 Speaker 3: suggest clients to. But it's a whole other area when 691 00:29:10,040 --> 00:29:12,000 Speaker 3: people are more sensitive to ones. We just pulled up 692 00:29:12,000 --> 00:29:14,120 Speaker 3: a study on zat than gum and some issues around 693 00:29:14,120 --> 00:29:16,840 Speaker 3: that and gut health that warrants a whole nother discussion, 694 00:29:16,880 --> 00:29:18,760 Speaker 3: But as a starting point, they're the ones that I 695 00:29:18,760 --> 00:29:21,400 Speaker 3: would absolutely avoid, and we would come back in future 696 00:29:21,400 --> 00:29:23,120 Speaker 3: episodes to take a look at some of those others, 697 00:29:23,120 --> 00:29:26,160 Speaker 3: including the preservatives and the gums that do come up 698 00:29:26,200 --> 00:29:26,800 Speaker 3: in discussion. 699 00:29:27,360 --> 00:29:30,160 Speaker 1: Definitely just going back to the MSG. So we're looking 700 00:29:30,240 --> 00:29:32,520 Speaker 1: for six two one, six through five and six two 701 00:29:32,520 --> 00:29:34,560 Speaker 1: seven on food labels, and you were saying that, you 702 00:29:34,600 --> 00:29:36,719 Speaker 1: know MSGY can make food quite more so, it's really 703 00:29:36,760 --> 00:29:39,200 Speaker 1: difficult to open a bag of flavored potato chips and 704 00:29:39,240 --> 00:29:42,520 Speaker 1: actually just stopped a couple. You literally are compelled to 705 00:29:42,560 --> 00:29:45,520 Speaker 1: finish that entire sort of like bag of potato chips. 706 00:29:45,520 --> 00:29:48,120 Speaker 1: And there's a reason that I think it's springled. Then 707 00:29:48,400 --> 00:29:50,800 Speaker 1: their slogan is once you pop, you can't stop. Like 708 00:29:50,800 --> 00:29:53,440 Speaker 1: there's a reason for that because there's so you know 709 00:29:53,760 --> 00:29:56,000 Speaker 1: that these boos are you know, they have these flavor 710 00:29:56,080 --> 00:29:58,880 Speaker 1: enhances in them that it is really difficult to stop. So, 711 00:29:58,960 --> 00:30:01,120 Speaker 1: you know, they picked that up as marketing motto. It 712 00:30:01,160 --> 00:30:03,520 Speaker 1: works really well for them because honestly, who buys the 713 00:30:03,520 --> 00:30:05,560 Speaker 1: top of pringles and actually just stops it three or 714 00:30:05,560 --> 00:30:08,320 Speaker 1: four It's very difficult to do. So, really, having a 715 00:30:08,400 --> 00:30:10,960 Speaker 1: quick scan of your food labels and the good things 716 00:30:11,000 --> 00:30:13,000 Speaker 1: are if you're somebody that you know will buy these 717 00:30:13,040 --> 00:30:14,840 Speaker 1: foods regularly or even just once a week, is a 718 00:30:14,840 --> 00:30:16,440 Speaker 1: bit of a treat for your kids. You just have 719 00:30:16,520 --> 00:30:18,560 Speaker 1: to scan the food labels once or twice and then 720 00:30:18,600 --> 00:30:20,920 Speaker 1: you sort of know the better brands to go towards. 721 00:30:20,920 --> 00:30:23,360 Speaker 1: So I really feel like it's worth the investment. Maybe 722 00:30:23,440 --> 00:30:24,840 Speaker 1: you know, the next time you have a sort of 723 00:30:24,840 --> 00:30:26,480 Speaker 1: a spare hour or soul, you can get someone to 724 00:30:26,480 --> 00:30:28,680 Speaker 1: look after the kids. Hit the supermarkets. Look at a 725 00:30:28,720 --> 00:30:30,880 Speaker 1: few of the different ones. The biscuits and the crackers 726 00:30:30,920 --> 00:30:32,760 Speaker 1: and the chips are probably the big ones where we're 727 00:30:32,760 --> 00:30:35,120 Speaker 1: seeing a lot of additives. Find the brands that are 728 00:30:35,120 --> 00:30:36,920 Speaker 1: a little bit better for us, the additives that we 729 00:30:36,960 --> 00:30:38,720 Speaker 1: want to avoid in them, and the brands that have 730 00:30:39,040 --> 00:30:42,280 Speaker 1: quote unquote cleaner labels and better ingredients, and they're the 731 00:30:42,320 --> 00:30:44,400 Speaker 1: ones that you want to regularly go between and then 732 00:30:44,440 --> 00:30:46,480 Speaker 1: scan the different catalogs if you're on a budget and 733 00:30:46,480 --> 00:30:48,520 Speaker 1: look for when they're half priced, to look for when 734 00:30:48,520 --> 00:30:50,680 Speaker 1: they're on sale, and buy a couple at the same time, 735 00:30:50,720 --> 00:30:52,320 Speaker 1: so you're buying in bulk as well, and you're saving 736 00:30:52,320 --> 00:30:53,880 Speaker 1: yourself a little bit of money long term. 737 00:30:53,920 --> 00:30:55,480 Speaker 2: True, one hundred percent, all right. 738 00:30:55,520 --> 00:30:57,440 Speaker 1: So that brings us to the end of the Nutrition 739 00:30:57,560 --> 00:30:59,800 Speaker 1: catch for another week. If you haven't done so already, 740 00:31:00,080 --> 00:31:01,880 Speaker 1: do not forget to subscribe to us and you will 741 00:31:01,920 --> 00:31:04,720 Speaker 1: have us delivered in your inbox every Sunday and Wednesday 742 00:31:04,760 --> 00:31:07,560 Speaker 1: morning for the product reviews as well. We have our 743 00:31:07,560 --> 00:31:10,640 Speaker 1: Instagram and Facebook sites running. We are at the Nutrition 744 00:31:10,800 --> 00:31:13,400 Speaker 1: Couch podcast. You're welcome to send us any questions or 745 00:31:13,400 --> 00:31:16,120 Speaker 1: feedback through our social sites and we will catch you 746 00:31:16,120 --> 00:31:18,600 Speaker 1: guys the same time, same place next week. 747 00:31:18,840 --> 00:31:31,520 Speaker 2: Have a great week.