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Speaker 1: Three sixty with Katie Wolf. Join the conversation with Katie Wolf.

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Speaker 2: You are our eyes and ears in.

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Speaker 1: The Territory Mix one oh four point nine. You may

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Speaker 1: not be aware, but it's actually Dietitians Week runs from

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Speaker 1: the twenty second to the twenty eighth of March and

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Speaker 1: Territorians are being encouraged to eat healthier and make better

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Speaker 1: informed food choices. Now joining me on the line to

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Speaker 1: tell us a little bit more about this senior public

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Speaker 1: health dietitian and nutritionist Millie Phoenix. Good morning to you, Millie.

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Speaker 2: Morning Katie. How are you doing?

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Speaker 1: Yeah? Really well, lovely to chat with you this morning.

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Speaker 1: Tell us a little bit more about what Dietitians Week

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Speaker 1: is all about.

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Speaker 2: Yeah, well, Dietitian Week is all about promoting healthy eating

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Speaker 2: in the community and also promoting people accessing personalized advice

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Speaker 2: from dietitians if they need it.

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Speaker 1: What type of things can we sort of do as

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Speaker 1: Territorians to maybe just make a few simple healthy choices.

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Speaker 2: Yeah, well, we had three top tips that we were

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Speaker 2: promoting with this Dietician's Week. So the first one was

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Speaker 2: swapping soft drinks for water. Even though it sounds like

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Speaker 2: something that's quite a small change, it can really make

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Speaker 2: a big difference because often your overall calories from drinks

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Speaker 2: can be reduced without making you hungry. And you know,

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Speaker 2: water is the best choice, but if you're not ready

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Speaker 2: to give up soft drinks, you could try maybe a

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Speaker 2: smaller size of your favorite drink or swapping over to

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Speaker 2: a diet alternative, and that's going to lower your calories

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Speaker 2: without having the need to eat other things.

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Speaker 1: And it's one of those funny ones, isn't it. Like

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Speaker 1: you know, if you go and buy a meal somewhere,

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Speaker 1: if you go and buy your lunch, you can actually

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Speaker 1: buy a pretty healthy lunch, but then if you grab

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Speaker 1: yourself a soft drink as well, it sort of detracts

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Speaker 1: from the healthy food that you're eating.

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Speaker 2: I guess, yeah, that's absolutely for sure. Yeah, definitely. So

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Speaker 2: it's a way to really improve your overall health.

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Speaker 1: And one of the other things we can do is

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Speaker 1: we'll flavor things up with herbs and spices, are like this,

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Speaker 1: what's the best way of doing that?

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Speaker 2: Yeah, Well, we generally are all eating too much salt,

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Speaker 2: so basically the average Australians eating about double amount what's recommended,

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Speaker 2: So reducing the amount of salt you're having can have

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Speaker 2: heaps of positive health effects. For you can lower you

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Speaker 2: risk of heart disease, stroke, and high blood pressure. So

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Speaker 2: it can be a little bit hard at first if

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Speaker 2: you're used to having a bit of salt on your meals.

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Speaker 2: But what we can suggest having lots of other flavors,

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Speaker 2: healthy flavors, and maybe even more of those than what

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Speaker 2: you ordinarily would put. So you might put extra chili

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Speaker 2: or extra garlic, herbs, spices, lemon, pepper, vinegar, and go

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Speaker 2: a bit crazy with that, put a bit extra on

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Speaker 2: and that can help you have less salt but still

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Speaker 2: enjoy the taste and the flavor of your food.

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Speaker 1: Yeah, that's something I've tried to do over the years.

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Speaker 1: I do have high blood pressure, and I've tried to

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Speaker 1: sort of cut that as much salt. I did go

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Speaker 1: to a face where I was putting a lot of

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Speaker 1: pepper on everything. Really hopefully that's not bad for me.

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Speaker 2: No, I think that's a really good way. That's a

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Speaker 2: really good approach, definitely.

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Speaker 1: And then what about we I mean, I think we

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Speaker 1: all try our best to eat lots of veggies, but

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Speaker 1: maybe not as many as what we should. That's another

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Speaker 1: thing though, that we should all sort of try to

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Speaker 1: be consuming a bit more of isn't it.

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Speaker 2: Yeah, that's for sure. I mean the Australian guy do

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Speaker 2: Healthy Eating recommends five serves of vegetables a day and

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Speaker 2: it's actually quite a lot. There's heaps benefits of having

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Speaker 2: all those extra vegetables. They've got heaps of micronutrients, fiber,

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Speaker 2: they've been shown to improve longevity and that sort of thing.

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Speaker 2: But actually only about five percent of Australians managing to

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Speaker 2: meet that guideline, so it's hardly anyone who's getting there.

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Speaker 2: So there's a few things to suggest if people are

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Speaker 2: trying to increase the amount of vegetables they're having ye

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Speaker 2: in the day. I mean, one thing you can do

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Speaker 2: is try and have them at lunch and dinner rather

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Speaker 2: than just one meal. A lot of people do because

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Speaker 2: it's a lot of vegetables to get in just for

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Speaker 2: one meal. Also, you could try they've actually had some

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Speaker 2: studies to show that if you have like a little

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Speaker 2: side salad before you eat when you're most hungry, that

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Speaker 2: can really increase the amount of overall vegetables you're getting

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Speaker 2: in because you're sort of you're hungry. So that's the

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Speaker 2: best time to eat them, then you're going to eat

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Speaker 2: a bit more.

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Speaker 1: That is good thinking. Yeah, I guess you've got to

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Speaker 1: be a bit organized though as well, don't you like

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Speaker 1: you can't serve you know, you've got to try to

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Speaker 1: remember to pack your lunch sometimes as well, or if

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Speaker 1: you go out and buy something, go for those healthy options.

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Speaker 2: Yeah, well that's true, I guess. Yeah, a little bit

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Speaker 2: of preparation can go a long way, definitely, But even

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Speaker 2: like with adding extra vegetables, ten vegetables or frozen vegetables

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Speaker 2: can be a good option. So sometimes they're a good

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Speaker 2: alternative if you're finding it's hard to be organized and

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Speaker 2: have those vegetables around in the fridge. So so yeah,

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Speaker 2: that's something. Yeah, a bit of planning can go a

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Speaker 2: long way, that's for sure.

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Speaker 1: No, well, there's some great tips now, Millie. Is there

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Speaker 1: anywhere we can go for a little bit more info

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Speaker 1: if there are people out there listening right now who

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Speaker 1: are thinking, all right, well, I want to make some

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Speaker 1: healthier food options and choices, but I just sort of

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Speaker 1: don't know where to start.

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Speaker 2: Yeah, for sure. So there's a few websites I can recommend.

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Speaker 2: The Live Lighter website is a great one that's got

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Speaker 2: lots of recipes. It's even got some meal plans there

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Speaker 2: that are really helpful, so definitely search that and have

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Speaker 2: a look around there if you want to have some

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Speaker 2: ideas of what to cook. There's also a great website

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Speaker 2: that Eat for Health. Website has got the Australian Guide

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Speaker 2: to Healthy Eating on it. And the last one I

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Speaker 2: was going to recommend is that Dietitians Association of Australia.

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Speaker 2: If someone's looking for a dietitian to get some personalized

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Speaker 2: nutrition advice, then that's a good one to check out

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Speaker 2: to see your local dietitian.

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Speaker 1: Melli. If there was one thing you could tell us

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Speaker 1: all to eat today to try and make ourselves a

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Speaker 1: little bit healthier, what would it be?

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Speaker 2: Ah, definitely going for those extra vegetables. They're they're for

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Speaker 2: sure the one the one thing.

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Speaker 1: Yeah, Oh, good choice. I reckon Millie Phoenie always well,

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Speaker 1: it's lovely to talk to you this morning. We really

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Speaker 1: appreciate your time. Thank you, thanks so much. Here later

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Speaker 1: and well Millie is this senior public health dietitian of

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Speaker 1: course and nutrition us with the Department. And I tell

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Speaker 1: you what I always think it's really interesting just hearing

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Speaker 1: about some of those healthier food options that you that

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Speaker 1: you can try your best to take. I think we

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Speaker 1: all sort of try our best to be healthy, but sometimes,

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Speaker 1: you know, we maybe don't sort of reach the mark

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Speaker 1: as well as we would like to. So I always

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Speaker 1: like those discussions because it makes me realize what I

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Speaker 1: should be doing a bit more of