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