1 00:00:02,640 --> 00:00:04,480 Speaker 1: Over the past few weeks, you may have heard that 2 00:00:04,519 --> 00:00:07,560 Speaker 1: there are some new dietary guidelines in the US and 3 00:00:07,600 --> 00:00:11,079 Speaker 1: there's certainly a little controversial. On today's episode of The 4 00:00:11,160 --> 00:00:14,319 Speaker 1: Nutrition Couch, we break down these new guidelines and give 5 00:00:14,320 --> 00:00:16,560 Speaker 1: our thoughts on whether or not you need to pay 6 00:00:16,600 --> 00:00:20,240 Speaker 1: attention to them. Hi, I'm Leanne Ward and I'm City Burrow, 7 00:00:20,480 --> 00:00:23,160 Speaker 1: and together we bring you The Nutrition Couch, the weekly 8 00:00:23,200 --> 00:00:25,439 Speaker 1: podcast that gives you up to date on everything that 9 00:00:25,480 --> 00:00:28,080 Speaker 1: you need to know in the world of nutrition. As 10 00:00:28,120 --> 00:00:31,320 Speaker 1: well as the new US dietary guidelines, we chat getting 11 00:00:31,400 --> 00:00:33,680 Speaker 1: back to work and school and how you can get 12 00:00:33,680 --> 00:00:36,360 Speaker 1: the right balance for kids and adults at lunch time. 13 00:00:36,720 --> 00:00:39,120 Speaker 1: We've also got a new milk product we found in 14 00:00:39,159 --> 00:00:42,000 Speaker 1: the supermarkets and our list of question is all about 15 00:00:42,159 --> 00:00:46,159 Speaker 1: foods and gut house. So, Susie, have you seen the 16 00:00:46,200 --> 00:00:49,000 Speaker 1: new guidelines? I mean, granted, we probably shouldn't pay too 17 00:00:49,080 --> 00:00:52,360 Speaker 1: much attention because we live in Australia and the US guidelines, however, 18 00:00:52,760 --> 00:00:54,840 Speaker 1: they were all over my social media. 19 00:00:54,560 --> 00:00:56,840 Speaker 2: For a good couple of weeks. No one loves some 20 00:00:56,920 --> 00:01:01,280 Speaker 2: diet controversy, do they, And the first thing I always 21 00:01:01,280 --> 00:01:04,480 Speaker 2: think about with dietary guidelines are. They are general recommendations 22 00:01:04,520 --> 00:01:07,920 Speaker 2: for population based health, so as individual clinicians, you and 23 00:01:07,959 --> 00:01:11,280 Speaker 2: I see individuals, it is relevant, but it's not you know, 24 00:01:11,280 --> 00:01:14,160 Speaker 2: these really are population based. I guess one of the 25 00:01:14,160 --> 00:01:16,320 Speaker 2: things that has crossed my mind is this sort of 26 00:01:16,440 --> 00:01:19,920 Speaker 2: some white men giving ideas and what we should eat, 27 00:01:20,760 --> 00:01:23,280 Speaker 2: men who have never seen anyone for nutrition individually. So 28 00:01:23,360 --> 00:01:26,320 Speaker 2: I think that's more the political interest in it, and 29 00:01:26,360 --> 00:01:29,319 Speaker 2: it's interesting. I wouldn't say I don't like it. I 30 00:01:29,319 --> 00:01:31,640 Speaker 2: think it's a change. There are pros and cons. So 31 00:01:32,280 --> 00:01:33,959 Speaker 2: you have deep driven a little bit more than me, 32 00:01:34,240 --> 00:01:37,280 Speaker 2: So you want to take everyone through what the controversies 33 00:01:37,280 --> 00:01:39,720 Speaker 2: are and then we can sort of think, you know, 34 00:01:39,920 --> 00:01:41,440 Speaker 2: is there pros and cons to it? To me, it 35 00:01:41,480 --> 00:01:44,200 Speaker 2: looks not too bad. There's some pros, there's some cons. 36 00:01:44,680 --> 00:01:48,560 Speaker 2: But again, these are general, broad guidelines to impact populations, 37 00:01:48,720 --> 00:01:51,760 Speaker 2: not exactly relevant to the individuals who may have their 38 00:01:51,800 --> 00:01:55,040 Speaker 2: own specific dietary requirements. And as such, in a way 39 00:01:55,120 --> 00:01:56,360 Speaker 2: or sort of thing, we can kind of take it 40 00:01:56,360 --> 00:01:57,960 Speaker 2: with a grain of salt because it doesn't have a 41 00:01:57,960 --> 00:02:00,480 Speaker 2: lot of bearing for Indivie jewels. 42 00:02:00,520 --> 00:02:03,520 Speaker 1: Actually, when we deep dive it, I think that's probably 43 00:02:03,560 --> 00:02:05,920 Speaker 1: the most important point because I saw a dietitian in 44 00:02:05,960 --> 00:02:08,480 Speaker 1: America doing your review of them, and she specializes in 45 00:02:08,760 --> 00:02:11,800 Speaker 1: seeing women for PCOS, and she was hammering the guidelines 46 00:02:11,840 --> 00:02:13,800 Speaker 1: and I just think, but they didn't write the dietary 47 00:02:13,800 --> 00:02:17,359 Speaker 1: guidelines for people specifically with PCOS. They just wrote them 48 00:02:17,360 --> 00:02:20,399 Speaker 1: for the quote unquote general American And so I think 49 00:02:20,440 --> 00:02:22,000 Speaker 1: that you have to take it with a grain of 50 00:02:22,120 --> 00:02:24,080 Speaker 1: salt and just use a bit of common sense. But 51 00:02:24,360 --> 00:02:27,519 Speaker 1: they've essentially flipped the pyramid on its head. So it's 52 00:02:27,680 --> 00:02:29,960 Speaker 1: an inverted pyramid, I guess. And there is a large 53 00:02:29,960 --> 00:02:32,480 Speaker 1: focus on fresh fruit and veggies, but I guess a 54 00:02:32,480 --> 00:02:34,680 Speaker 1: few things that have really soot out for me is 55 00:02:34,800 --> 00:02:37,080 Speaker 1: within the guidelines. One of the first key points they 56 00:02:37,120 --> 00:02:39,320 Speaker 1: want you to think about is eating the right amount 57 00:02:39,320 --> 00:02:41,160 Speaker 1: of food for you. So I really like that they 58 00:02:41,240 --> 00:02:43,840 Speaker 1: put that focus on your actual calorie intake and your 59 00:02:43,880 --> 00:02:47,359 Speaker 1: food intake is very dependent on your age, your sex, 60 00:02:47,400 --> 00:02:50,040 Speaker 1: your height, your weight, and your level of physical activity. 61 00:02:50,240 --> 00:02:53,959 Speaker 1: And then actually, like mentioned, pay attention to portion sizes 62 00:02:54,000 --> 00:02:56,359 Speaker 1: as well. And then I think one of the most 63 00:02:56,720 --> 00:02:59,800 Speaker 1: controversial or one of the newest parts of the guideline 64 00:02:59,840 --> 00:03:02,200 Speaker 1: is the protein. Now, some people love it, some people 65 00:03:02,240 --> 00:03:05,080 Speaker 1: hate it, but they've actually got a really strong focus 66 00:03:05,120 --> 00:03:08,720 Speaker 1: on prioritizing protein. They've even gone so far as to 67 00:03:08,960 --> 00:03:13,040 Speaker 1: specifically recommend one point two to one point six grams 68 00:03:13,040 --> 00:03:16,560 Speaker 1: of protein percular grammar body weight. Now, I would say 69 00:03:16,560 --> 00:03:18,120 Speaker 1: for the women that we work with, that is a 70 00:03:18,200 --> 00:03:20,920 Speaker 1: arrange that Susie and I work with. Often women who 71 00:03:21,000 --> 00:03:23,600 Speaker 1: are sort of in those perimenopausal years, they want to 72 00:03:23,600 --> 00:03:26,320 Speaker 1: lose weight. They might be doing some exercise and training 73 00:03:26,520 --> 00:03:29,880 Speaker 1: that's fairly standard. But for the standard healthy person that 74 00:03:29,960 --> 00:03:31,440 Speaker 1: doesn't want to lose weight, you don't need to be 75 00:03:31,520 --> 00:03:33,720 Speaker 1: eating one point six grams of protein per kilo of 76 00:03:33,720 --> 00:03:36,120 Speaker 1: body weight. It's probably too high. Has it come a 77 00:03:36,160 --> 00:03:39,160 Speaker 1: long way from the Australian recommendations of point eight. 78 00:03:39,560 --> 00:03:40,080 Speaker 2: Absolutely. 79 00:03:40,160 --> 00:03:42,000 Speaker 1: I've always thought, and so I've used Susie, that point 80 00:03:42,000 --> 00:03:43,840 Speaker 1: eight is probably a little bit too low for the 81 00:03:43,880 --> 00:03:46,320 Speaker 1: general population. But I think one point two to one 82 00:03:46,320 --> 00:03:49,080 Speaker 1: point six is pretty high, Like I think most of us, 83 00:03:49,200 --> 00:03:50,840 Speaker 1: you know, if we can get one point two grams 84 00:03:50,880 --> 00:03:52,920 Speaker 1: of protein, and I think we're doing a good thing. 85 00:03:53,160 --> 00:03:56,320 Speaker 1: One point six is very very high. But then when 86 00:03:56,320 --> 00:03:58,200 Speaker 1: I think about it, these guidelines were written for the 87 00:03:58,240 --> 00:04:00,640 Speaker 1: standard American and when you think about it, the standard 88 00:04:00,680 --> 00:04:03,760 Speaker 1: the average American is overweight for obits, so they probably 89 00:04:03,760 --> 00:04:07,480 Speaker 1: do require an actual higher protein intex so they really 90 00:04:07,480 --> 00:04:10,680 Speaker 1: stop the focus on heavy carbohydrate and put the focus 91 00:04:10,720 --> 00:04:13,640 Speaker 1: more on protein, which is what one of the biggest 92 00:04:13,640 --> 00:04:17,159 Speaker 1: controversies has been. And the other one, which has provided 93 00:04:17,200 --> 00:04:19,960 Speaker 1: a lot of controversy as well, is to consume dairy. 94 00:04:20,040 --> 00:04:22,760 Speaker 1: So they've actually put a point in there on the 95 00:04:22,800 --> 00:04:25,440 Speaker 1: second page about we want you to consume dairy. They've 96 00:04:25,480 --> 00:04:28,320 Speaker 1: also included full fat dairy, and they've mentioned no added sugar, 97 00:04:28,560 --> 00:04:30,719 Speaker 1: and they're basically saying we want you to have three 98 00:04:30,720 --> 00:04:33,760 Speaker 1: servings a day as part of your dietary plan. Like 99 00:04:33,800 --> 00:04:36,840 Speaker 1: if you look online, there's so many different people saying, oh, 100 00:04:36,920 --> 00:04:40,400 Speaker 1: dairy's inflammatory, it's so bad for you. And I personally 101 00:04:40,440 --> 00:04:43,360 Speaker 1: think we're really good quality dairy in Australia. I can't 102 00:04:43,440 --> 00:04:46,400 Speaker 1: really say the same for America. So you know, I 103 00:04:46,400 --> 00:04:48,839 Speaker 1: don't really know a lot about the dairy supply over there, 104 00:04:48,880 --> 00:04:51,279 Speaker 1: so I think that's a bit of a controversial topic. I, 105 00:04:51,680 --> 00:04:53,880 Speaker 1: for one, like dairy, I recommend it a lot for 106 00:04:53,960 --> 00:04:56,360 Speaker 1: my clients, but I think asking people to have three 107 00:04:56,400 --> 00:04:58,840 Speaker 1: serves a day when the standard milk in America, from 108 00:04:58,920 --> 00:05:01,799 Speaker 1: what I've seen, is probably almond milk or plant based milk. 109 00:05:02,040 --> 00:05:03,719 Speaker 1: It's a bit of a stretch, so I wonder where 110 00:05:03,760 --> 00:05:05,760 Speaker 1: that came from. Was it the protein or was it 111 00:05:05,800 --> 00:05:08,000 Speaker 1: more so they're just trying to get more calcium in 112 00:05:08,080 --> 00:05:12,119 Speaker 1: because potentially osteroporosis and osteopenia are becoming a real issue 113 00:05:12,160 --> 00:05:14,760 Speaker 1: over there. So that was an interesting point I thought. 114 00:05:15,160 --> 00:05:17,520 Speaker 1: And as I said, the other sort of I guess 115 00:05:17,560 --> 00:05:21,480 Speaker 1: focus or flip has been coming away from heavy, heavy carbohydrate, 116 00:05:21,640 --> 00:05:24,479 Speaker 1: like our guideline suggests something like six to eight serves 117 00:05:24,480 --> 00:05:26,800 Speaker 1: a day of carbohydrate, and people are in, you know, 118 00:05:26,960 --> 00:05:30,280 Speaker 1: tails a bit about that. They basically readjusted their whole 119 00:05:30,320 --> 00:05:33,520 Speaker 1: grain servings to two to four servings per day. And 120 00:05:33,600 --> 00:05:35,880 Speaker 1: again when you look at the average American, they are 121 00:05:36,000 --> 00:05:38,520 Speaker 1: overweight to obese, so perhaps that is a good fit. 122 00:05:38,600 --> 00:05:40,800 Speaker 1: I like that they're focusing on whole grains and not 123 00:05:40,920 --> 00:05:44,640 Speaker 1: just calps. And then there is absolutely another positive where 124 00:05:45,000 --> 00:05:46,919 Speaker 1: I'm trying to find the page where they again have 125 00:05:47,120 --> 00:05:50,760 Speaker 1: specifically mentioned gut heals, like basically saying that we want 126 00:05:50,800 --> 00:05:55,840 Speaker 1: you consume high fiber whole grains, fermented vegetables, fruits, legumes 127 00:05:55,880 --> 00:05:57,560 Speaker 1: and that kind of thing. So I think that's a 128 00:05:57,600 --> 00:06:00,360 Speaker 1: really strong focus as well. So I think there are 129 00:06:00,400 --> 00:06:03,560 Speaker 1: some pros and cons. There's also a very clear messaging 130 00:06:03,640 --> 00:06:07,200 Speaker 1: around ultra processed foods, which from my understanding, was not 131 00:06:07,279 --> 00:06:10,640 Speaker 1: in the previous guidelines, and so they basically say, obviously, 132 00:06:10,960 --> 00:06:13,400 Speaker 1: limit ultra processed foods because it's not great for you, 133 00:06:13,440 --> 00:06:17,120 Speaker 1: particularly from like a cardio metabolic perspective. Also there's the 134 00:06:17,200 --> 00:06:21,279 Speaker 1: remaining focus limit added sugars, limit added so sodium. I 135 00:06:21,320 --> 00:06:23,920 Speaker 1: believe they were part of the old guidelines as well. 136 00:06:24,360 --> 00:06:26,520 Speaker 1: But with the protein focus, I will say one of 137 00:06:26,520 --> 00:06:30,080 Speaker 1: the controversies has been that animal based protein is heavily 138 00:06:30,080 --> 00:06:32,280 Speaker 1: focused on other guidelines like there's a piece of steak, 139 00:06:32,600 --> 00:06:37,039 Speaker 1: a whole rotisserie chicken, salmon, eggs, proms. There's a heavy 140 00:06:37,080 --> 00:06:40,760 Speaker 1: focus on animal based protein, which may have pros and 141 00:06:40,800 --> 00:06:43,239 Speaker 1: cons that we do know that a plant forward diet 142 00:06:43,320 --> 00:06:44,800 Speaker 1: is one of the best things we can do from 143 00:06:45,040 --> 00:06:48,880 Speaker 1: a general health perspective longevity, gut health, etc. So I 144 00:06:48,880 --> 00:06:50,479 Speaker 1: think it would have been nice to see a bit 145 00:06:50,560 --> 00:06:54,280 Speaker 1: more kind of lentols and tofu and tempe in the guidelines, 146 00:06:54,360 --> 00:06:56,960 Speaker 1: not as much heavy animal focus. But I guess that 147 00:06:57,080 --> 00:07:00,479 Speaker 1: kind of relates back to the heavy protein focus of 148 00:07:00,520 --> 00:07:02,240 Speaker 1: the guidelines as well. So I do know that some 149 00:07:02,279 --> 00:07:04,520 Speaker 1: dieticians had a bit of a problem with the heavy 150 00:07:04,520 --> 00:07:08,279 Speaker 1: protein and the heavy animal based recommendations, but I think 151 00:07:08,440 --> 00:07:12,000 Speaker 1: overall it's absolutely a step in the right direction. I 152 00:07:12,040 --> 00:07:14,800 Speaker 1: think probably one of the biggest cons as well is 153 00:07:14,840 --> 00:07:18,960 Speaker 1: that the cultural and the economic diversity is very underrepresented. 154 00:07:19,000 --> 00:07:22,160 Speaker 1: I mean, it's really hard to get pure representation in 155 00:07:22,240 --> 00:07:25,400 Speaker 1: a very small inverted pyramid. But at the same time, 156 00:07:25,440 --> 00:07:28,720 Speaker 1: I do think that America, like Australia, has many wonderful 157 00:07:28,720 --> 00:07:30,760 Speaker 1: different food cultures, and it would have been really nice 158 00:07:30,800 --> 00:07:33,960 Speaker 1: to see some different cultural foods on their guidelines, or 159 00:07:34,000 --> 00:07:37,320 Speaker 1: some foods that are more appropriate for lower income households, 160 00:07:37,400 --> 00:07:40,520 Speaker 1: Like there's some and there's berries, there's dairy, there's olive oil. 161 00:07:40,560 --> 00:07:43,440 Speaker 1: There's a lot of what you would say is expensive 162 00:07:43,480 --> 00:07:45,800 Speaker 1: foods for people on lower income households, So it would 163 00:07:45,800 --> 00:07:47,560 Speaker 1: have been nice to see more kind of, you know, 164 00:07:47,640 --> 00:07:50,520 Speaker 1: tins of legumes, like more affordable types of foods perhaps 165 00:07:50,560 --> 00:07:53,080 Speaker 1: on those guidelines as well. So I do think from 166 00:07:53,080 --> 00:07:56,280 Speaker 1: a cultural and an income perspective that was a little 167 00:07:56,280 --> 00:08:00,320 Speaker 1: bit underrepresented as well. But I think overall, it like 168 00:08:00,360 --> 00:08:02,440 Speaker 1: if we zoom out on all of the nuances, I 169 00:08:02,480 --> 00:08:04,760 Speaker 1: think overall it's absolutely a step in the right direction. 170 00:08:04,920 --> 00:08:07,400 Speaker 1: I think the focus on more protein and you know, 171 00:08:07,440 --> 00:08:10,240 Speaker 1: better gut heals and whole grains and fiber is better 172 00:08:10,280 --> 00:08:13,640 Speaker 1: than just the focus on overall carbs in general. They're 173 00:08:13,640 --> 00:08:16,720 Speaker 1: also not vilifying fats anymore, like they're saying fats are 174 00:08:16,760 --> 00:08:20,080 Speaker 1: really good, but then they're saying absolutely limit saturated fat. 175 00:08:20,240 --> 00:08:23,240 Speaker 1: But in the same respect, they're not pulling out dairy 176 00:08:23,280 --> 00:08:24,760 Speaker 1: from that, so I think that was a little bit 177 00:08:24,760 --> 00:08:27,440 Speaker 1: confusing as well, where you know, full fat dairy for 178 00:08:27,520 --> 00:08:30,720 Speaker 1: most is absolutely fine. It's really like you can't put 179 00:08:30,760 --> 00:08:32,960 Speaker 1: bacon in the same camp as full fat yogurt. So 180 00:08:33,000 --> 00:08:35,640 Speaker 1: I think some nuances like that could have been pulled 181 00:08:35,640 --> 00:08:37,640 Speaker 1: out that little bit more. But I think the biggest 182 00:08:37,679 --> 00:08:39,960 Speaker 1: takeaway is it's probably a good step in the right direction, 183 00:08:40,440 --> 00:08:43,480 Speaker 1: and it's just really about balance, like eat more whole foods, 184 00:08:43,559 --> 00:08:46,960 Speaker 1: eat more fresh foods, limit ultra processed foods. You know, 185 00:08:47,000 --> 00:08:50,040 Speaker 1: don't chase perfection with your diet, and don't fear convenience. 186 00:08:50,120 --> 00:08:51,760 Speaker 1: You know, if it means that you can eat more 187 00:08:51,960 --> 00:08:54,319 Speaker 1: salads and veggies in your diet. Get the salad kit, 188 00:08:54,400 --> 00:08:56,600 Speaker 1: add the creamy dressing, and that's how you like it. 189 00:08:56,640 --> 00:08:58,440 Speaker 1: If that means that you eat more fresh food, it's 190 00:08:58,480 --> 00:09:01,480 Speaker 1: probably not a bad thing my overall takeaway. 191 00:09:01,800 --> 00:09:02,640 Speaker 2: And I think that's. 192 00:09:02,480 --> 00:09:05,800 Speaker 1: About time that Australia redid their dietary guidelines because ours 193 00:09:05,840 --> 00:09:08,720 Speaker 1: are seriously lacking as well. It's been what a decade. 194 00:09:08,960 --> 00:09:11,040 Speaker 2: Oh, it takes so long to revise them. By the 195 00:09:11,080 --> 00:09:12,800 Speaker 2: time they bring them out there out of date already. 196 00:09:12,800 --> 00:09:15,880 Speaker 2: I just don't even start me on bureocracy. So I 197 00:09:16,120 --> 00:09:18,559 Speaker 2: sort of agree when I've had a closer look at 198 00:09:18,600 --> 00:09:22,480 Speaker 2: the inverted pyramid. I like how they've tapered vegetables and 199 00:09:22,520 --> 00:09:24,960 Speaker 2: separated them out for fruit. I think that's an important 200 00:09:25,000 --> 00:09:27,840 Speaker 2: differentiation in terms of the way food acts in the body. 201 00:09:28,120 --> 00:09:30,400 Speaker 2: You know, the bulk of vegetables very low calorie, whereas 202 00:09:30,440 --> 00:09:32,599 Speaker 2: fruit does have some fruit sugar, so they've kind of 203 00:09:32,640 --> 00:09:36,400 Speaker 2: differentiated those I guess. I like the increased focus on 204 00:09:36,440 --> 00:09:41,160 Speaker 2: protein because the more research developed still the benefits we see. 205 00:09:41,360 --> 00:09:44,400 Speaker 2: The two issues I have with it, and again I'm 206 00:09:44,440 --> 00:09:46,240 Speaker 2: debating it for the sake of debating it, I couldn't 207 00:09:46,240 --> 00:09:48,880 Speaker 2: actually care less it doesn't really affect us. It doesn't 208 00:09:48,880 --> 00:09:51,600 Speaker 2: affect the way we work. This is America. The American 209 00:09:51,640 --> 00:09:54,280 Speaker 2: food supply is very very different to the Australian food supplies, 210 00:09:54,280 --> 00:09:57,079 Speaker 2: So we're not comparing apples with apples, but just the 211 00:09:57,200 --> 00:09:59,640 Speaker 2: sake of having a chat about it. Then what sort 212 00:09:59,679 --> 00:10:02,480 Speaker 2: of turned online at the moment. I don't like that 213 00:10:02,520 --> 00:10:05,640 Speaker 2: the proteins are not lean, you know, the evidence around 214 00:10:05,640 --> 00:10:08,320 Speaker 2: protein is lean, like retissree chicken is not lean, and 215 00:10:08,360 --> 00:10:10,680 Speaker 2: that's sort of what you're looking at. You're looking at 216 00:10:11,520 --> 00:10:14,559 Speaker 2: fatty type of meat like you know, I don't think 217 00:10:14,559 --> 00:10:16,920 Speaker 2: you can compare cheese to meat, and it's kind of 218 00:10:16,920 --> 00:10:19,319 Speaker 2: in the same physitioning. I don't not all protein is 219 00:10:19,360 --> 00:10:21,800 Speaker 2: created equally, so I feel like there's a little bit 220 00:10:21,800 --> 00:10:23,760 Speaker 2: of work that could have been done on that, and 221 00:10:23,800 --> 00:10:27,079 Speaker 2: I'm with you. In America, it's incredibly popular to have 222 00:10:27,120 --> 00:10:30,320 Speaker 2: plant based milks, you know, dairies on the aut for 223 00:10:30,400 --> 00:10:32,600 Speaker 2: better or for worse, So there's sort of no mention 224 00:10:32,679 --> 00:10:34,760 Speaker 2: of that, and I think, what about the billion people 225 00:10:34,760 --> 00:10:37,160 Speaker 2: who are consuming plant based milks? Now, where does that 226 00:10:37,160 --> 00:10:40,760 Speaker 2: fit when they're only talking about with animal based milk options. 227 00:10:41,200 --> 00:10:43,400 Speaker 2: So they're sort of the two things that spring to mind. 228 00:10:43,440 --> 00:10:45,600 Speaker 2: I like how it's suggested it's olive oil. I like 229 00:10:45,679 --> 00:10:49,760 Speaker 2: how the good facts are clearly differentiated. Yeah, so I think, 230 00:10:49,800 --> 00:10:53,319 Speaker 2: you know, it's interesting the shifts over time. Any dieticians 231 00:10:53,320 --> 00:10:55,640 Speaker 2: that you've talked to in the last ten twenty years 232 00:10:55,679 --> 00:10:57,760 Speaker 2: would be suggesting most people eat like this, with the 233 00:10:57,800 --> 00:11:01,600 Speaker 2: exception of leaner types of protein and more specific dairy. 234 00:11:02,360 --> 00:11:04,640 Speaker 2: So yeah, I think it's interesting in general. I also 235 00:11:04,720 --> 00:11:06,840 Speaker 2: think it's very interesting that they've written whole grains and 236 00:11:06,840 --> 00:11:08,920 Speaker 2: the bread that they're featured is clearly white, as is 237 00:11:08,920 --> 00:11:13,040 Speaker 2: the rice. So I think, you know, in this day 238 00:11:13,040 --> 00:11:15,320 Speaker 2: and age like, surely they had access to some better 239 00:11:15,320 --> 00:11:17,480 Speaker 2: graphics to really typify the food. And I think it 240 00:11:17,559 --> 00:11:19,240 Speaker 2: had already taken a little bit of a juggle in 241 00:11:19,280 --> 00:11:21,960 Speaker 2: some of the features in the dairy section to improve 242 00:11:22,000 --> 00:11:25,120 Speaker 2: it a bit. But anyway, it's splitting hairs, and yeah, 243 00:11:25,240 --> 00:11:27,200 Speaker 2: I think it doesn't really have much relevance for us 244 00:11:27,240 --> 00:11:29,080 Speaker 2: at all, and just an interesting little thing to chat 245 00:11:29,080 --> 00:11:31,360 Speaker 2: about today. On the body, I will say. 246 00:11:31,200 --> 00:11:32,959 Speaker 1: Though, I've just noticed that this says on the diet 247 00:11:33,040 --> 00:11:35,760 Speaker 1: to guidelines on the first page. They're twenty twenty five 248 00:11:35,800 --> 00:11:38,679 Speaker 1: to twenty and thirty, so they plan on updating these 249 00:11:38,720 --> 00:11:41,680 Speaker 1: in the next five years, Like Australia take note, like 250 00:11:42,040 --> 00:11:44,559 Speaker 1: you know what I mean, Like they're way ahead of us, 251 00:11:44,559 --> 00:11:46,640 Speaker 1: and you know their cole grains are right at the 252 00:11:46,720 --> 00:11:49,440 Speaker 1: very bottom the carbohydrate portion. Our calves are right at 253 00:11:49,480 --> 00:11:52,160 Speaker 1: the very top. So that in a loan says something. 254 00:11:52,200 --> 00:11:54,080 Speaker 1: And at least they're planning and doing an update in 255 00:11:54,360 --> 00:11:56,080 Speaker 1: you know, the next five years, like we have an 256 00:11:56,120 --> 00:11:58,360 Speaker 1: updated hours and well over a decade and probably when 257 00:11:58,400 --> 00:12:00,480 Speaker 1: they do get updated, it'll be twenty years after that. 258 00:12:01,080 --> 00:12:04,640 Speaker 1: Well flying cars, other times ours get updated and at. 259 00:12:04,640 --> 00:12:08,160 Speaker 2: Ranting health Stars however, health Stars is doing outrated, out 260 00:12:08,160 --> 00:12:09,800 Speaker 2: of dated as I look as a musically bar with 261 00:12:09,880 --> 00:12:11,959 Speaker 2: chocolate all over it with four point five health Stars, 262 00:12:12,040 --> 00:12:14,880 Speaker 2: so don't even start on that. So no, we are 263 00:12:14,920 --> 00:12:18,640 Speaker 2: not always fans of bureaucredit red Tatelia and I we are. Yes, 264 00:12:18,760 --> 00:12:21,160 Speaker 2: we feel you're pain with it. But let's move on 265 00:12:21,200 --> 00:12:23,400 Speaker 2: to some more practical nutrition of cean, because that's what 266 00:12:23,440 --> 00:12:26,520 Speaker 2: I listened to here for It's lunch box season, which 267 00:12:26,640 --> 00:12:29,120 Speaker 2: I haven't packed a lunch now since December fourth. And 268 00:12:29,200 --> 00:12:32,480 Speaker 2: let me tell you, I'm loving life because I, like 269 00:12:32,559 --> 00:12:35,800 Speaker 2: many parents, start with bento boxes and cut up vegetables 270 00:12:35,880 --> 00:12:38,199 Speaker 2: and all the special snacks, and guess what, as the 271 00:12:38,280 --> 00:12:40,240 Speaker 2: kids get older, they just don't eat them. They just 272 00:12:40,280 --> 00:12:43,240 Speaker 2: bin them. So it's a real conundrum for parents. There's 273 00:12:43,240 --> 00:12:46,120 Speaker 2: a real disparity between what we would suggest parents pack 274 00:12:46,200 --> 00:12:48,440 Speaker 2: and then what kids, particularly kids as they move through 275 00:12:48,480 --> 00:12:51,120 Speaker 2: their sort of later primary years and high school will eat. 276 00:12:51,679 --> 00:12:53,560 Speaker 2: So we will preface this section by saying, if you 277 00:12:53,600 --> 00:12:57,120 Speaker 2: need any lunchbox inspiration, you simply must download our ebook 278 00:12:57,160 --> 00:12:58,800 Speaker 2: Your Kids Their Food, which you can find at the 279 00:12:58,880 --> 00:13:01,199 Speaker 2: Nutrition Couch. As we've done all this work for you, 280 00:13:01,240 --> 00:13:04,079 Speaker 2: we have lunchbox recommendations for every age of kid. We've 281 00:13:04,120 --> 00:13:06,720 Speaker 2: got preschoolers, we've got primary schoolers, we've got high schoolers, 282 00:13:07,120 --> 00:13:09,760 Speaker 2: along with all the brands we recommend in general. So 283 00:13:09,960 --> 00:13:11,800 Speaker 2: if you want advice on this, this is the best 284 00:13:11,840 --> 00:13:14,199 Speaker 2: place to go to get our best information on how 285 00:13:14,200 --> 00:13:16,760 Speaker 2: to pack a healthy lunchbox, but most simply, and we 286 00:13:16,840 --> 00:13:18,880 Speaker 2: have covered it before, but it's always good to hear again, 287 00:13:18,960 --> 00:13:21,120 Speaker 2: particularly if you're a new listener and perhaps you're sending 288 00:13:21,200 --> 00:13:24,560 Speaker 2: smaller kids to school. I have always followed a simple 289 00:13:24,679 --> 00:13:27,920 Speaker 2: lunchbox formula where we start with some sort of chop veggies, 290 00:13:28,760 --> 00:13:34,440 Speaker 2: baby cucumbers, tomatoes, cucumber capstick come in small pieces, followed 291 00:13:34,440 --> 00:13:37,160 Speaker 2: by some fruit. Leanna, I'm loving baby siites fruits. I 292 00:13:37,200 --> 00:13:39,760 Speaker 2: love the baby apples, I love stone fruits are small 293 00:13:39,920 --> 00:13:43,240 Speaker 2: child sizes, cup grapes if you include them, berries, and 294 00:13:43,280 --> 00:13:45,400 Speaker 2: my advice is to start small and build because if 295 00:13:45,440 --> 00:13:47,840 Speaker 2: they throw it out at such a waste and not inexpensive, 296 00:13:47,920 --> 00:13:50,000 Speaker 2: so just start with a few pieces with little kids. 297 00:13:50,360 --> 00:13:53,080 Speaker 2: Then I would recommend generally one package snack. Now, I 298 00:13:53,120 --> 00:13:56,199 Speaker 2: am not saying that package snacks are better than homemade. 299 00:13:56,440 --> 00:13:58,880 Speaker 2: If you have time, interest capacity to bake your own 300 00:13:58,960 --> 00:14:02,040 Speaker 2: muffins banana ba, go for it. But if you don't, 301 00:14:02,160 --> 00:14:05,160 Speaker 2: I generally look at snack products that are whole grain, 302 00:14:05,559 --> 00:14:07,760 Speaker 2: that have less than one hundred calories and have some 303 00:14:07,840 --> 00:14:10,680 Speaker 2: private or protein. So things like the just off the 304 00:14:10,679 --> 00:14:13,360 Speaker 2: top of my head, the Little Messy Monkeys, the macro 305 00:14:13,520 --> 00:14:16,160 Speaker 2: Lentil bytes I love. I don't mind those dark chop, 306 00:14:16,240 --> 00:14:19,360 Speaker 2: the little rice cakes we don't mind. There's some bright 307 00:14:19,480 --> 00:14:22,640 Speaker 2: flavored brown rice snacks. I think there's different flavors. We 308 00:14:22,720 --> 00:14:25,040 Speaker 2: love the farber beans, and then some of the little 309 00:14:25,080 --> 00:14:28,040 Speaker 2: bars like the Little Messy Monkeys, aren't too bad nutritionally, 310 00:14:28,960 --> 00:14:30,960 Speaker 2: I'd love the focus to be at a bit more protein. 311 00:14:31,360 --> 00:14:35,120 Speaker 2: Protein is the missing nutrient in lunch boxes. Mostly they're 312 00:14:35,200 --> 00:14:38,840 Speaker 2: high carbohydrate. They're fruit juices, they are bread, they're wraps, 313 00:14:39,320 --> 00:14:42,640 Speaker 2: they're musy bars, their crackers, their biscuits, and the kids 314 00:14:42,720 --> 00:14:45,000 Speaker 2: come home starving. So if you can get a protein 315 00:14:45,120 --> 00:14:48,320 Speaker 2: rich food in there, a kid's yogurt with no added sugar, 316 00:14:48,680 --> 00:14:52,160 Speaker 2: a cheese and cracker snackpack, a hard boiled egg, some 317 00:14:52,240 --> 00:14:56,200 Speaker 2: farber beans fantastic, and then some kind of wrap or sandwich. 318 00:14:56,320 --> 00:14:59,320 Speaker 2: Now my kids no longer want wraps or sandwiches, so 319 00:14:59,360 --> 00:15:01,120 Speaker 2: I'm more inclined to put a little piece of crumb 320 00:15:01,200 --> 00:15:04,080 Speaker 2: chicken or a line sausage. Sometimes I send a little 321 00:15:04,080 --> 00:15:06,360 Speaker 2: thermous with some meat balls in it or some spaghetti. 322 00:15:06,800 --> 00:15:09,160 Speaker 2: But really I don't want to preach. It's really tricky 323 00:15:09,240 --> 00:15:12,320 Speaker 2: to get them and keep them interested. One product I 324 00:15:12,360 --> 00:15:14,240 Speaker 2: have seen the end that I am very interested in 325 00:15:14,320 --> 00:15:17,880 Speaker 2: your opinion on. There are a growing range of processed 326 00:15:17,920 --> 00:15:21,560 Speaker 2: meat snacks heavily marketed to lunchbox because of the protein value. 327 00:15:21,920 --> 00:15:25,440 Speaker 2: So all of those salami, cabanossi, cheese cracker packs they 328 00:15:25,480 --> 00:15:28,360 Speaker 2: sell for like four dollars a serve, also air dried, 329 00:15:28,440 --> 00:15:31,360 Speaker 2: like what are they called air dried salami sticks? I 330 00:15:31,400 --> 00:15:33,960 Speaker 2: want to be very clear that these are not healthy. 331 00:15:34,520 --> 00:15:38,320 Speaker 2: Process meat is a food we have been strongly recommend 332 00:15:38,400 --> 00:15:41,320 Speaker 2: to reduce our intake on. It is related to a 333 00:15:41,440 --> 00:15:46,200 Speaker 2: range of digestive cancers. But Land I saw in Coals 334 00:15:46,800 --> 00:15:50,640 Speaker 2: these meat sticks that have got no nitrates in them, 335 00:15:51,120 --> 00:15:53,280 Speaker 2: so they're like or ganny. They're in a blue packet 336 00:15:53,280 --> 00:15:55,240 Speaker 2: in Coals. I haven't seen them in Willis yet. They're 337 00:15:55,240 --> 00:15:57,480 Speaker 2: in like a long life section near like the nuts 338 00:15:57,480 --> 00:16:00,960 Speaker 2: and the beef jerky, and they're not cheap. They're like 339 00:16:01,000 --> 00:16:03,400 Speaker 2: three dollars each and they've got I think six eight 340 00:16:03,440 --> 00:16:07,240 Speaker 2: grams of protein with no nitrates. So I was like, well, 341 00:16:07,320 --> 00:16:09,200 Speaker 2: I can't actually think of a reason why they're not 342 00:16:09,200 --> 00:16:11,920 Speaker 2: a good addition to the lunchbox. I wouldn't eat them. 343 00:16:11,960 --> 00:16:14,480 Speaker 2: I could think of nothing worse than dried meat for lunch. 344 00:16:15,200 --> 00:16:18,680 Speaker 2: But if your kids like them and they're in the 345 00:16:18,680 --> 00:16:22,000 Speaker 2: budget and they're adding a source of protein, I would 346 00:16:22,160 --> 00:16:25,920 Speaker 2: much prefer that to salami, cheese and shapes in a snackpack. 347 00:16:26,560 --> 00:16:28,560 Speaker 2: So that's an interesting one. I last your thoughts in 348 00:16:28,560 --> 00:16:32,320 Speaker 2: a second. So that is kind of my lunch box formula. 349 00:16:32,440 --> 00:16:37,040 Speaker 2: So fresh food, protein snack maximum one packet snack and 350 00:16:37,080 --> 00:16:39,160 Speaker 2: then a raffle sandwich or some sort of hot food 351 00:16:39,200 --> 00:16:42,640 Speaker 2: with ideally water to drink myself. I do use flavored 352 00:16:42,680 --> 00:16:45,320 Speaker 2: milk drinks because I find my boys drink them. They 353 00:16:45,320 --> 00:16:47,960 Speaker 2: don't spend a lot of time eating, but they do 354 00:16:48,040 --> 00:16:50,680 Speaker 2: contain sugar. They're not perfect. I prefer them to up 355 00:16:50,720 --> 00:16:52,920 Speaker 2: and go because I find they've got less sugar and 356 00:16:52,960 --> 00:16:55,960 Speaker 2: they're a smaller portion. But there's also a growing range 357 00:16:56,000 --> 00:16:59,320 Speaker 2: of low sugar drinks. What is the name of that 358 00:16:59,400 --> 00:17:01,680 Speaker 2: drink that is like water with a touch of juice 359 00:17:01,680 --> 00:17:05,679 Speaker 2: that we use, Oh, refreshes, refreshes, refreshers, So they're not 360 00:17:05,720 --> 00:17:07,240 Speaker 2: too bad as well. So there are a few of that. 361 00:17:07,359 --> 00:17:09,480 Speaker 2: They're like seventy five percent water or something. 362 00:17:09,840 --> 00:17:10,080 Speaker 1: Yeah. 363 00:17:10,200 --> 00:17:11,959 Speaker 2: Yeah, if you want to spend like you know, I'm 364 00:17:12,000 --> 00:17:13,600 Speaker 2: not saying it's not better than water. We're saying that 365 00:17:13,640 --> 00:17:16,560 Speaker 2: if you want variety and option, they're actually quite good. 366 00:17:16,640 --> 00:17:19,080 Speaker 2: So what do you think of the processed meat without 367 00:17:19,080 --> 00:17:19,760 Speaker 2: the nitreats. 368 00:17:20,480 --> 00:17:22,640 Speaker 1: I've had a few clients ask me, and I'm I'm 369 00:17:22,640 --> 00:17:24,240 Speaker 1: not one hundred percent sure. I think it's one of 370 00:17:24,280 --> 00:17:27,080 Speaker 1: those gray areas where a lot of people aren't one 371 00:17:27,160 --> 00:17:29,639 Speaker 1: hundred percent sure. Is it better than processed red meats? 372 00:17:29,680 --> 00:17:31,520 Speaker 1: Is it better than putting ham or salami in a 373 00:17:31,600 --> 00:17:32,159 Speaker 1: lunch box? 374 00:17:32,160 --> 00:17:33,440 Speaker 2: Absolutely? I would think so. 375 00:17:33,760 --> 00:17:36,959 Speaker 1: The ingredient list I'm reading is ninety five percent austrain, 376 00:17:37,119 --> 00:17:41,119 Speaker 1: organic grass fed beef, sea salt, black pepper, honey, beetroot, powder, 377 00:17:41,280 --> 00:17:46,320 Speaker 1: colligen casing, cherry juice, powder, culture, and antioxidants. So I 378 00:17:46,359 --> 00:17:50,040 Speaker 1: guess it is a It is a processed meat because 379 00:17:50,119 --> 00:17:53,080 Speaker 1: it's been salted and cured and fermented. Right, it doesn't 380 00:17:53,119 --> 00:17:56,359 Speaker 1: have the bulk of preservatives or the preservative that is 381 00:17:56,440 --> 00:17:59,720 Speaker 1: the issue. Is it two fifty from memory that causes 382 00:17:59,800 --> 00:18:02,480 Speaker 1: the the issues with the bow cancer. So it doesn't 383 00:18:02,520 --> 00:18:05,560 Speaker 1: have that the night rage, which is great, right, But 384 00:18:05,680 --> 00:18:08,600 Speaker 1: it is still a cured meat as such, even though 385 00:18:08,600 --> 00:18:10,600 Speaker 1: it's the best of the bunch on the market, and 386 00:18:10,640 --> 00:18:12,680 Speaker 1: it is still a red meat. You've got to remember that. 387 00:18:12,720 --> 00:18:15,439 Speaker 1: So even though we are told to basically limit as 388 00:18:15,520 --> 00:18:17,879 Speaker 1: much as possible all of the process red meats in 389 00:18:17,920 --> 00:18:20,200 Speaker 1: our diet, we still don't want to eat red meat 390 00:18:20,240 --> 00:18:22,359 Speaker 1: in itself in abundance. I wouldn't be putting these in 391 00:18:22,400 --> 00:18:25,159 Speaker 1: a kid's lunchbox every single day, once or twice a 392 00:18:25,160 --> 00:18:27,920 Speaker 1: week probably not going to do too much damage. But 393 00:18:27,960 --> 00:18:30,560 Speaker 1: if you're also having red meat every other night for dinner, 394 00:18:31,040 --> 00:18:33,119 Speaker 1: it's the bulk of the red meat in general. So 395 00:18:33,240 --> 00:18:35,920 Speaker 1: even red meat itself we've been told to limit from 396 00:18:35,920 --> 00:18:39,800 Speaker 1: a health perspective overall in the general health guideline, so 397 00:18:39,840 --> 00:18:41,919 Speaker 1: it is still classed as red meat. It's not like 398 00:18:41,960 --> 00:18:44,600 Speaker 1: it is technically a processed red meat without the night 399 00:18:44,680 --> 00:18:47,320 Speaker 1: trites in it. So I think it's a far better option. 400 00:18:47,560 --> 00:18:49,480 Speaker 1: But I certainly wouldn't be putting every day. Or I 401 00:18:49,520 --> 00:18:51,280 Speaker 1: had a client he was putting two or three in 402 00:18:51,320 --> 00:18:53,760 Speaker 1: a lunch box a day because she had a teenage 403 00:18:53,760 --> 00:18:55,240 Speaker 1: boy and he was hungry and he was growing, and 404 00:18:55,280 --> 00:18:57,120 Speaker 1: that's what all the kids were eating. So they're very, 405 00:18:57,240 --> 00:19:00,600 Speaker 1: very popular, but I still think that it contributes to 406 00:19:00,640 --> 00:19:03,120 Speaker 1: the overall red meat amount per week, which is only, 407 00:19:03,440 --> 00:19:07,000 Speaker 1: you know, a small amount for teenagers. Basically for adults 408 00:19:07,000 --> 00:19:09,159 Speaker 1: it's what is it, three or four hundred grams a 409 00:19:09,160 --> 00:19:12,000 Speaker 1: week total or something, but for smaller children it's a 410 00:19:12,040 --> 00:19:13,879 Speaker 1: lot less. So I certainly wouldn't be adding them into 411 00:19:13,920 --> 00:19:16,239 Speaker 1: lunchboxes every single day, I'd be trying to you know, 412 00:19:16,440 --> 00:19:18,600 Speaker 1: make some meatballs with some chicken mints, or put some 413 00:19:18,720 --> 00:19:21,680 Speaker 1: gicha's in, or you know, trying to find some protein 414 00:19:21,720 --> 00:19:24,440 Speaker 1: in another way, not just using these meat sticks every 415 00:19:24,440 --> 00:19:26,159 Speaker 1: single day because it is meat at the end of 416 00:19:26,160 --> 00:19:27,560 Speaker 1: the day, even though it's a better option. 417 00:19:27,960 --> 00:19:30,119 Speaker 2: True, and in five years time, when your kids are 418 00:19:30,119 --> 00:19:31,960 Speaker 2: in your five I'm going to ask you how putting 419 00:19:32,000 --> 00:19:33,959 Speaker 2: the keisha's in the lunch box goes. And we're get 420 00:19:34,000 --> 00:19:37,600 Speaker 2: the meatballs go okay. 421 00:19:37,920 --> 00:19:39,920 Speaker 3: But the other thing I was going to say about 422 00:19:40,359 --> 00:19:43,159 Speaker 3: the lunches, Oh, so in line with the meat you're 423 00:19:43,200 --> 00:19:46,040 Speaker 3: better with a hardboard egg basically, yeah, technically better than 424 00:19:46,040 --> 00:19:49,200 Speaker 3: a with a hardboard egg or a tube of yoga 425 00:19:49,320 --> 00:19:51,439 Speaker 3: for the kids. So basically even a chicken kebab. 426 00:19:51,800 --> 00:19:53,760 Speaker 2: Yeah, if you keep it cold, like you know, it 427 00:19:53,840 --> 00:19:56,760 Speaker 2: adds that layer of freshness. But yeah, yeah, yeah, absolutely, 428 00:19:57,119 --> 00:20:00,000 Speaker 2: I use meatballs like you. I find they're quite well received. 429 00:20:00,119 --> 00:20:03,240 Speaker 2: So yep. So yeah, there's some ideas. But if you 430 00:20:03,280 --> 00:20:05,920 Speaker 2: do need more ideas, as I said, download O our ebook. 431 00:20:05,920 --> 00:20:07,919 Speaker 2: It's really big. It's got a lot of content and 432 00:20:07,960 --> 00:20:10,359 Speaker 2: a lot of recommendations specifically on all the products that 433 00:20:10,440 --> 00:20:13,920 Speaker 2: we like and why we like the most importantly all right, 434 00:20:13,960 --> 00:20:16,320 Speaker 2: leanne I am looping back on a product this week 435 00:20:16,480 --> 00:20:18,960 Speaker 2: because we actually covered a similar product earlier in the 436 00:20:19,040 --> 00:20:22,160 Speaker 2: year and you and I had a conversation about, oh, 437 00:20:22,160 --> 00:20:23,960 Speaker 2: we would really like it if they did a loaf 438 00:20:23,960 --> 00:20:26,199 Speaker 2: fat version, and then I was very promptly called by 439 00:20:26,200 --> 00:20:29,240 Speaker 2: the marketing manager of this product to inform me that 440 00:20:29,400 --> 00:20:31,879 Speaker 2: a loaf fat version was coming. So I thought, just 441 00:20:31,960 --> 00:20:34,000 Speaker 2: following up on that, we would review it. So this 442 00:20:34,080 --> 00:20:38,679 Speaker 2: is one of two low fat, high protein milks I 443 00:20:38,680 --> 00:20:41,280 Speaker 2: am aware of in supermarket. I think the other one 444 00:20:41,320 --> 00:20:44,640 Speaker 2: is the Complete Dairy Company. So we had reviewed initially 445 00:20:44,640 --> 00:20:47,920 Speaker 2: the POLS plus protein full cream milk later last year, 446 00:20:48,560 --> 00:20:51,440 Speaker 2: and this is a two liter that retails pified doors 447 00:20:51,480 --> 00:20:54,720 Speaker 2: forty and they have now released the low fat version 448 00:20:54,760 --> 00:20:57,600 Speaker 2: because I think when we discussed it we were like, yeah, 449 00:20:57,600 --> 00:21:00,760 Speaker 2: we do need more protein, but we certainly don't need 450 00:21:00,800 --> 00:21:03,000 Speaker 2: the fat of full cream. Well some people actually don't 451 00:21:03,040 --> 00:21:05,480 Speaker 2: even want that, you know, is this a product for teenagers? 452 00:21:05,520 --> 00:21:09,280 Speaker 2: We weren't quite sure. Whereas now I've got this, which 453 00:21:09,320 --> 00:21:11,960 Speaker 2: is a low fat dairy, so all the benefits of 454 00:21:12,000 --> 00:21:13,920 Speaker 2: the higher protein milk keep in mind that I serve 455 00:21:13,960 --> 00:21:15,800 Speaker 2: a regular milk will have about eight buns of protein, 456 00:21:15,840 --> 00:21:18,360 Speaker 2: and this one's got eighteen. There's not much to say 457 00:21:18,359 --> 00:21:20,800 Speaker 2: about it nutritionally. It's a very rich source of calcium. 458 00:21:20,880 --> 00:21:23,200 Speaker 2: I think it's got that's going to lean right in here. 459 00:21:23,040 --> 00:21:27,760 Speaker 1: On calcium six seven two milligrams, which is huge. That's awesome, 460 00:21:27,880 --> 00:21:30,080 Speaker 1: which is massive. That is a lot. 461 00:21:30,280 --> 00:21:34,000 Speaker 2: Yeah, So this is a fantastic product for any of 462 00:21:34,040 --> 00:21:37,760 Speaker 2: my women listening who love to drink coffee, love to 463 00:21:37,840 --> 00:21:40,320 Speaker 2: drink protein coffee, love to have a bowl of cereal, 464 00:21:40,800 --> 00:21:43,639 Speaker 2: and are in desperate need of more protein and more 465 00:21:43,720 --> 00:21:46,040 Speaker 2: calcium in their day for that product. So whilst it 466 00:21:46,119 --> 00:21:48,880 Speaker 2: is more expensive, it certainly is what I would put 467 00:21:48,960 --> 00:21:51,160 Speaker 2: as an investment food and I like it a lot. 468 00:21:51,200 --> 00:21:54,080 Speaker 2: I've been recommending it regularly, particularly for my women who 469 00:21:54,160 --> 00:21:55,840 Speaker 2: love cereal in the morning. So now I can give 470 00:21:55,880 --> 00:21:58,560 Speaker 2: them a whole grain cereal with that milk and or 471 00:21:58,680 --> 00:22:00,680 Speaker 2: with their coffee, and they have the box on their 472 00:22:00,680 --> 00:22:03,840 Speaker 2: protein requirements and a massive amount of calcium. You know 473 00:22:03,880 --> 00:22:06,000 Speaker 2: you're getting if you had a coffee and a bowl 474 00:22:06,000 --> 00:22:08,520 Speaker 2: of cereal, you're getting over half your or your entire 475 00:22:08,640 --> 00:22:12,159 Speaker 2: recommended daily intake of one thousand milligrams almost quest to 476 00:22:12,200 --> 00:22:15,160 Speaker 2: twelve hundred, So yeah, big thumbs up from me, particularly 477 00:22:15,200 --> 00:22:18,720 Speaker 2: for a perimenopause or menopause or female, or perhaps for 478 00:22:18,920 --> 00:22:22,320 Speaker 2: a female who doesn't like yogurt or cheese and is 479 00:22:22,359 --> 00:22:25,800 Speaker 2: really relying on milk to get their calcium there, and 480 00:22:25,840 --> 00:22:28,119 Speaker 2: who like cereal in the morning because otherwise we're always 481 00:22:28,119 --> 00:22:30,880 Speaker 2: short without protein. So yeah, can you think of anything 482 00:22:31,080 --> 00:22:32,640 Speaker 2: negative about it? Because I like it? 483 00:22:32,960 --> 00:22:35,760 Speaker 1: No, not at all. Besides the price five dollars forty 484 00:22:35,800 --> 00:22:38,520 Speaker 1: for two liters at coals at the moment. But you know, 485 00:22:38,560 --> 00:22:41,840 Speaker 1: the price of dairy worldwide has skyrocketed. Someone was Way Protein, 486 00:22:41,920 --> 00:22:43,560 Speaker 1: like we held it off for as long as possible 487 00:22:44,000 --> 00:22:46,480 Speaker 1: to not increase our prices and designed by dietitians. But 488 00:22:46,520 --> 00:22:49,400 Speaker 1: the cost of Way Protein and milk dairy overall has 489 00:22:49,480 --> 00:22:52,200 Speaker 1: skyrocketed worldwide in the last two years. Like it's gone 490 00:22:52,200 --> 00:22:54,960 Speaker 1: absolutely nuts. So you're paying more for milk overall. 491 00:22:55,240 --> 00:22:57,320 Speaker 2: Let's tell the listeners why. This is also why chocolates 492 00:22:57,320 --> 00:23:01,119 Speaker 2: so expensive. So basically the world wide demand for dairy 493 00:23:01,160 --> 00:23:04,720 Speaker 2: has gone up exponentially, and the demand in China for 494 00:23:05,080 --> 00:23:07,760 Speaker 2: good quality dairy which comes out of Australia in New 495 00:23:07,840 --> 00:23:10,840 Speaker 2: Zealand and it's just bumped the prices up enormously. That's 496 00:23:10,840 --> 00:23:13,439 Speaker 2: what's going on, and that affects us via our chocolate, 497 00:23:13,520 --> 00:23:16,160 Speaker 2: and that's why chocolate that's smaller and more expensive because 498 00:23:16,200 --> 00:23:18,600 Speaker 2: the dairy in it is so much our way protein 499 00:23:18,600 --> 00:23:22,000 Speaker 2: costs are huge, and dairy in general it's very very 500 00:23:22,000 --> 00:23:24,399 Speaker 2: expensive to produce and worldwide demand is huge and it 501 00:23:24,440 --> 00:23:27,159 Speaker 2: won't change because there's only so many cows we can 502 00:23:27,240 --> 00:23:29,840 Speaker 2: have really an explort in New Zealand and Australia. New 503 00:23:29,920 --> 00:23:33,199 Speaker 2: Zealand's not having a place, so it actually won't improve. 504 00:23:33,320 --> 00:23:36,280 Speaker 2: Like it's actually global issue in terms of the demand 505 00:23:36,320 --> 00:23:39,119 Speaker 2: for good quality dairy. But that's why. It's just because 506 00:23:39,160 --> 00:23:42,400 Speaker 2: the interest in dairy overseas and increased significantly and they 507 00:23:42,960 --> 00:23:45,199 Speaker 2: paying for it and put our prices up so that 508 00:23:45,320 --> 00:23:46,840 Speaker 2: the reality of modern life. 509 00:23:47,119 --> 00:23:50,159 Speaker 1: Yeah, so the price for two leaders is actually not 510 00:23:50,200 --> 00:23:52,040 Speaker 1: that bad when you think most people paying five six 511 00:23:52,080 --> 00:23:54,720 Speaker 1: dollars for coffee, so five dollars forty two liters. It 512 00:23:54,800 --> 00:23:56,560 Speaker 1: is also a whole food product. A lot of the 513 00:23:56,640 --> 00:24:00,800 Speaker 1: high protein products you're getting quite process or even ultra 514 00:24:00,920 --> 00:24:02,880 Speaker 1: processed as well, so this is actually a very whole 515 00:24:02,920 --> 00:24:05,280 Speaker 1: food product. It has two ingredients, low fat milk and 516 00:24:05,320 --> 00:24:08,480 Speaker 1: milk solids. So this is how basically they make a 517 00:24:08,480 --> 00:24:10,800 Speaker 1: lot of the dairy products higher protein. Is that they're 518 00:24:10,840 --> 00:24:13,840 Speaker 1: just triple straining them, or like yogurts high protein yogurts, 519 00:24:13,960 --> 00:24:16,840 Speaker 1: or they're adding milk solids into them to bump up 520 00:24:16,880 --> 00:24:20,800 Speaker 1: the concentration. So it is also higher in carbohydrates and sugars. 521 00:24:20,840 --> 00:24:23,560 Speaker 1: Then say away protein powder. It's got twenty one point 522 00:24:23,600 --> 00:24:25,919 Speaker 1: six grams of carbs in a cup and twenty one 523 00:24:25,920 --> 00:24:27,800 Speaker 1: point six grams of sugars in a cup. But as 524 00:24:27,880 --> 00:24:30,320 Speaker 1: dieticians we're not concerned about the sugar because it is 525 00:24:30,400 --> 00:24:32,439 Speaker 1: naturally occurring as part of the milk, and then you 526 00:24:32,480 --> 00:24:34,719 Speaker 1: get eighteen grams of protein to help buffer off some 527 00:24:34,760 --> 00:24:36,920 Speaker 1: of that sugar and prevent some of those bigger blood 528 00:24:36,920 --> 00:24:39,480 Speaker 1: sugar spikes as well. Two hundred and three calories a 529 00:24:39,520 --> 00:24:42,560 Speaker 1: cup though, so that's not insignificant either, Like it's certainly 530 00:24:42,600 --> 00:24:44,640 Speaker 1: more than a low fat milk or a skim milk, 531 00:24:44,680 --> 00:24:46,359 Speaker 1: so you need to be wary of that as well. 532 00:24:46,640 --> 00:24:47,240 Speaker 2: If you know. 533 00:24:47,200 --> 00:24:49,040 Speaker 1: Weight loss is your goal, you're sticking to a lower 534 00:24:49,040 --> 00:24:52,480 Speaker 1: calorie diet, so it's not going to fit in everybody's plan, 535 00:24:52,640 --> 00:24:55,119 Speaker 1: But if you're someone who loves like an iced coffee 536 00:24:55,160 --> 00:24:57,080 Speaker 1: in the afternoon in the middle of summer, this could 537 00:24:57,119 --> 00:24:58,879 Speaker 1: be a really great option because yeah, you're getting two 538 00:24:58,920 --> 00:25:01,680 Speaker 1: hundred calories, eighteen grains protein shot of coffee in there. 539 00:25:01,960 --> 00:25:04,199 Speaker 1: That's going to fool you right off and really keep 540 00:25:04,240 --> 00:25:05,879 Speaker 1: you going for the afternoon. That plus a piece of 541 00:25:05,880 --> 00:25:08,399 Speaker 1: fruit can be a really nice, well balanced afternoon snack. 542 00:25:08,520 --> 00:25:10,439 Speaker 1: So I don't see it fitting in all of my 543 00:25:10,480 --> 00:25:13,120 Speaker 1: clients meal plans, but certainly a few of them would 544 00:25:13,200 --> 00:25:14,359 Speaker 1: benefit from something like this. 545 00:25:14,600 --> 00:25:18,280 Speaker 2: Definitely, Yeah, absolutely, And I myself, if I have an 546 00:25:18,320 --> 00:25:21,639 Speaker 2: afternoon snack, I'm really enjoying that iced coffee in the afternoon, 547 00:25:21,960 --> 00:25:25,040 Speaker 2: And yeah, you know often I'll do just skim milk, 548 00:25:25,200 --> 00:25:28,000 Speaker 2: a skip of our protein powder, a shot of coffee 549 00:25:28,040 --> 00:25:31,880 Speaker 2: and ice. I love that. But you could certainly use 550 00:25:31,960 --> 00:25:35,400 Speaker 2: less protein or just use that for a similar profile 551 00:25:35,400 --> 00:25:37,080 Speaker 2: and something that will fee you up to dinner time. 552 00:25:37,119 --> 00:25:39,640 Speaker 2: So I think that's quite a smart snack. We're trying 553 00:25:39,640 --> 00:25:42,400 Speaker 2: to keep foods as whole as possible, so yeah, I'm 554 00:25:42,440 --> 00:25:44,160 Speaker 2: with you, big fan. So yeah, I think they's seen 555 00:25:44,840 --> 00:25:47,000 Speaker 2: woolies as well. So I've seen it in Cold Emily, 556 00:25:47,160 --> 00:25:49,199 Speaker 2: so check it out there all right. The am with 557 00:25:49,200 --> 00:25:52,440 Speaker 2: our listener question has come from the Nutrition Couch Instagram 558 00:25:52,440 --> 00:25:55,800 Speaker 2: page and I had posted and I think you are 559 00:25:55,880 --> 00:25:58,120 Speaker 2: very familiar with the two. There's a sort of increasing 560 00:25:58,240 --> 00:26:01,480 Speaker 2: range of bottle fermenteds, like there's a beech troot rally 561 00:26:01,560 --> 00:26:04,080 Speaker 2: is just Sauer kraut. And I propably got a question 562 00:26:04,119 --> 00:26:07,320 Speaker 2: about are these actually worth investing in the digestive health? 563 00:26:07,680 --> 00:26:09,440 Speaker 2: And there was no one I can think of better 564 00:26:09,440 --> 00:26:12,160 Speaker 2: to answer that question than our resident got Health expertly 565 00:26:12,200 --> 00:26:14,320 Speaker 2: and ward. So what are we think leanne worth it 566 00:26:14,480 --> 00:26:14,679 Speaker 2: or not? 567 00:26:15,400 --> 00:26:18,359 Speaker 1: Half themented food's worth Absolutely if you make them yourself, 568 00:26:18,400 --> 00:26:20,600 Speaker 1: they are far cheaper, like an entire cabbage is far 569 00:26:20,680 --> 00:26:22,680 Speaker 1: cheaper than spending ten bucks on a bottle of Sauer 570 00:26:22,760 --> 00:26:25,640 Speaker 1: Kraut or kimchi at the soupermarket. But you know, are 571 00:26:25,640 --> 00:26:28,040 Speaker 1: they ten dollars? Often they are eight to ten dollars, 572 00:26:28,080 --> 00:26:30,320 Speaker 1: and it's a decent amount, Like, oh, if I buy 573 00:26:30,320 --> 00:26:31,920 Speaker 1: one of them, if I don't make it myself, it'll 574 00:26:32,000 --> 00:26:33,320 Speaker 1: last me a few months. Like I don't use a 575 00:26:33,359 --> 00:26:35,960 Speaker 1: lot of it. I use just you know, a tablespoon 576 00:26:36,040 --> 00:26:37,760 Speaker 1: or so. And the jars are pretty big, so they 577 00:26:37,800 --> 00:26:40,760 Speaker 1: last quite a while. It is an investment. I put 578 00:26:40,760 --> 00:26:42,520 Speaker 1: it through my salad. You know, I've got a beautiful 579 00:26:42,520 --> 00:26:44,080 Speaker 1: deal pickle one at the moment I got from the 580 00:26:44,080 --> 00:26:47,280 Speaker 1: farmer's markets. It's delicious, but hands down, they are absolutely 581 00:26:47,359 --> 00:26:50,520 Speaker 1: worth it. Fermented foods contain live bacteria, so you can 582 00:26:50,560 --> 00:26:53,040 Speaker 1: get fermented yogurts, you can get kafir, which is the 583 00:26:53,040 --> 00:26:56,600 Speaker 1: milk drink, kimchi, saur kraut, you know, the cabbage bases 584 00:26:56,720 --> 00:26:59,800 Speaker 1: misso which you can add to you know, different sources 585 00:26:59,840 --> 00:27:02,720 Speaker 1: and dressings and soups and tempe as well as a 586 00:27:02,760 --> 00:27:05,960 Speaker 1: fermented type of protein as well. So it all contains 587 00:27:06,000 --> 00:27:10,080 Speaker 1: life bacteria and basically it's all beneficial because you're improving 588 00:27:10,320 --> 00:27:13,760 Speaker 1: and increasing your gut microbial diversity, and that's one of 589 00:27:13,760 --> 00:27:16,159 Speaker 1: the best things we can do from a gut health perspective. 590 00:27:16,560 --> 00:27:18,600 Speaker 1: There's also been a little bit of I guess smaller 591 00:27:18,640 --> 00:27:20,800 Speaker 1: research and a few of my clients claim that it 592 00:27:20,840 --> 00:27:24,440 Speaker 1: actually helps digestion and improving the tolerance of certain foods, 593 00:27:24,640 --> 00:27:26,720 Speaker 1: like adding a little bit of fermented foods in would 594 00:27:26,760 --> 00:27:29,199 Speaker 1: say wheat if you're a bit wheat sensitive, may actually 595 00:27:29,200 --> 00:27:31,080 Speaker 1: help you sort of digest some of that a little 596 00:27:31,119 --> 00:27:34,000 Speaker 1: bit better as well. So I think really most of 597 00:27:34,040 --> 00:27:36,439 Speaker 1: its should be eating fermented foods daily, if not at 598 00:27:36,520 --> 00:27:38,760 Speaker 1: least a few times a week. You don't have to 599 00:27:38,800 --> 00:27:40,879 Speaker 1: spend the money. As I said, it's far cheaper to 600 00:27:40,920 --> 00:27:43,200 Speaker 1: make it yourself at home, but you know, we live 601 00:27:43,240 --> 00:27:45,560 Speaker 1: in a very very busy world where you know, if 602 00:27:45,560 --> 00:27:47,640 Speaker 1: it takes you three hours to research how to make 603 00:27:47,680 --> 00:27:50,400 Speaker 1: your sour crowd at home without giving yourself food poisoning, 604 00:27:50,440 --> 00:27:52,880 Speaker 1: it potentially is better to buy it at the supermarket. 605 00:27:53,080 --> 00:27:55,200 Speaker 1: And if you do go to places like farmer's markets, 606 00:27:55,200 --> 00:27:56,760 Speaker 1: you can often pick them up a lot cheaper than 607 00:27:56,800 --> 00:27:59,400 Speaker 1: the supermarkets as well. But just you know, be careful 608 00:27:59,440 --> 00:28:01,720 Speaker 1: that you know the people making them. The thing I 609 00:28:01,760 --> 00:28:04,359 Speaker 1: have with sometimes these farmers' markets and buying you know 610 00:28:04,400 --> 00:28:07,560 Speaker 1: food or Facebook marketplace, often they don't have like, you know, 611 00:28:07,600 --> 00:28:10,639 Speaker 1: the Council certificates and the food safety requirements. So just 612 00:28:10,640 --> 00:28:12,479 Speaker 1: be very careful if you are buying some of these 613 00:28:12,520 --> 00:28:15,960 Speaker 1: fermented foods off you know, Facebook marketplace or at your markets, 614 00:28:16,040 --> 00:28:20,080 Speaker 1: just make sure that people have like a food safety certificate. 615 00:28:19,720 --> 00:28:21,040 Speaker 2: Facebook mark for place. 616 00:28:21,440 --> 00:28:24,040 Speaker 1: There's leny in my area that sells fermented foods and 617 00:28:24,119 --> 00:28:27,840 Speaker 1: cakes and stuff out of home kitchen and David. 618 00:28:27,520 --> 00:28:29,840 Speaker 2: Being a lawyers, that's illegal, like David. 619 00:28:30,520 --> 00:28:33,000 Speaker 1: But it is you need to have proper counsel and 620 00:28:33,040 --> 00:28:37,159 Speaker 1: food safety certificates if you're basically operating a home kitchen 621 00:28:37,320 --> 00:28:39,280 Speaker 1: and selling to the public. So just be really careful 622 00:28:39,320 --> 00:28:42,280 Speaker 1: if you are buying them anywhere outside of the supermarket. 623 00:28:42,520 --> 00:28:45,240 Speaker 1: But I do genuinely think that it is a good 624 00:28:45,240 --> 00:28:48,600 Speaker 1: option for almost everybody to include vmented foods regularly in 625 00:28:48,680 --> 00:28:49,040 Speaker 1: their diet. 626 00:28:49,720 --> 00:28:51,800 Speaker 2: You know. I remember when we had goldfish and I 627 00:28:51,920 --> 00:28:54,520 Speaker 2: tried to sell them on Facebook marketplace and I got 628 00:28:54,640 --> 00:28:58,800 Speaker 2: promptly told you can't sell animals want there, which is 629 00:28:58,800 --> 00:29:01,600 Speaker 2: fair enough, but I'm surprised they actually don't have a 630 00:29:01,680 --> 00:29:04,920 Speaker 2: rule about food fresh food as well, because I actually can, 631 00:29:05,080 --> 00:29:07,640 Speaker 2: like you think that there would be some significant concerns 632 00:29:07,640 --> 00:29:10,040 Speaker 2: around food safety standards, which we learned when we tried 633 00:29:10,080 --> 00:29:13,520 Speaker 2: to pack our own protein and help. Actually, so I 634 00:29:13,640 --> 00:29:15,800 Speaker 2: win with you, I'd be very careful from that kind 635 00:29:15,840 --> 00:29:17,960 Speaker 2: of situation. And yeah, if you want to do it, 636 00:29:17,960 --> 00:29:20,680 Speaker 2: maybe bottle it home, because I found it very interestingly. 637 00:29:20,720 --> 00:29:22,440 Speaker 2: And when you suggested we get our own cabbage and 638 00:29:22,440 --> 00:29:24,840 Speaker 2: ferment how would one do that? It's easy. 639 00:29:24,880 --> 00:29:27,240 Speaker 1: It just needs water and salt, that's all it needs. 640 00:29:27,240 --> 00:29:29,400 Speaker 1: But it also needs time. That's a thing like it 641 00:29:29,440 --> 00:29:31,520 Speaker 1: does take quite a while to ferment. But you know, 642 00:29:31,520 --> 00:29:33,800 Speaker 1: if it's someone who loves making sourdo like give some 643 00:29:33,880 --> 00:29:36,440 Speaker 1: kimchi or some saukrad or red hot crack. And there's 644 00:29:36,480 --> 00:29:39,160 Speaker 1: some beautiful kimchi recipes available online. If you're someone that 645 00:29:39,280 --> 00:29:41,840 Speaker 1: likes a bit of spice, kimchi is definitely it for you. 646 00:29:41,880 --> 00:29:43,440 Speaker 1: But if you like a bit more mellow, you're not 647 00:29:43,440 --> 00:29:45,440 Speaker 1: a spicy fan, go to sauerkrat Root. 648 00:29:45,600 --> 00:29:48,240 Speaker 2: It's a little bit more mellow, not a spicy Leanna. 649 00:29:48,280 --> 00:29:49,960 Speaker 2: You know what I'm hearing here. I'm hearing that there's 650 00:29:49,960 --> 00:29:51,360 Speaker 2: a need for you to do a post on this 651 00:29:51,440 --> 00:29:53,160 Speaker 2: on your Instagram page. You could go viral all the 652 00:29:53,280 --> 00:29:55,400 Speaker 2: time for this. Kimchi is not very sexy. 653 00:29:55,440 --> 00:29:57,280 Speaker 1: It's not going to go viral. No one likes kimty 654 00:29:57,400 --> 00:29:57,800 Speaker 1: that much. 655 00:29:58,040 --> 00:29:59,920 Speaker 2: Nah, she's not making it people if she's all tall. 656 00:30:00,240 --> 00:30:02,400 Speaker 2: But if you do, we'll post it for you. Because 657 00:30:02,440 --> 00:30:03,120 Speaker 2: we're not doing it. 658 00:30:03,200 --> 00:30:05,400 Speaker 1: We can buy it though you can buy anyway. Hands down, 659 00:30:05,520 --> 00:30:07,160 Speaker 1: fermented foods are good options. 660 00:30:07,520 --> 00:30:10,760 Speaker 2: The beech troot one. This relish I saw look really tasty. 661 00:30:10,840 --> 00:30:12,920 Speaker 2: I thought that's a nice and a burger. Yeah, yeah, 662 00:30:13,080 --> 00:30:15,280 Speaker 2: go for the cold options. Sorry, yeah, got it all right, 663 00:30:15,360 --> 00:30:17,280 Speaker 2: my friends. Well that listens to the end of the 664 00:30:17,360 --> 00:30:19,000 Speaker 2: Nutrition Couch. You're going to wrap us up? Yeah, I 665 00:30:19,000 --> 00:30:21,120 Speaker 2: can wrap us on all right, Yes, brings us to 666 00:30:21,120 --> 00:30:22,520 Speaker 2: the end of the podcast. Thank you for listening. 667 00:30:22,600 --> 00:30:26,280 Speaker 1: We appreciate your listens, your downloads, and your feedback. For 668 00:30:26,360 --> 00:30:29,240 Speaker 1: those new listeners, we have our own scientifically formulated range 669 00:30:29,280 --> 00:30:32,000 Speaker 1: of supplements at designed by Dietitians dot com. We also 670 00:30:32,040 --> 00:30:35,320 Speaker 1: have a whole range of products, earbooks, and webinars to 671 00:30:35,680 --> 00:30:37,840 Speaker 1: help you out with whatever health goals you may have 672 00:30:38,080 --> 00:30:41,880 Speaker 1: available at the nutritioncouch dot com, particularly our recently updated 673 00:30:41,880 --> 00:30:45,800 Speaker 1: Products Supermarket Guide and also our really really Amazing Kids 674 00:30:45,960 --> 00:30:49,520 Speaker 1: Nutrition Guide as well, both available at the nutritioncouch dot com. 675 00:30:49,560 --> 00:31:04,160 Speaker 1: Thanks for listening, See you next week.