WEBVTT - Do Late Dinners Really Stall Fat Loss? Plus Tinned Tuna Ranked at Coles, Aldi & Woolies 0:00:02.720 --> 0:00:04.920 Are you one of our many listeners who find yourself 0:00:04.960 --> 0:00:07.600 eating dinner as late as seven point thirty, maybe even 0:00:07.640 --> 0:00:08.840 eight o'clock every night? 0:00:09.200 --> 0:00:10.240 The mix of long. 0:00:10.039 --> 0:00:13.760 Hours, long commutes, gym, school, exercise keeps you out of 0:00:13.760 --> 0:00:16.200 the house until pretty late and at which point you're 0:00:16.239 --> 0:00:18.680 often exhausted and pretty damn hungry. 0:00:19.000 --> 0:00:20.239 So in today's episode of. 0:00:20.160 --> 0:00:23.400 The Nutrition Couch, we deep dive late dinners and how 0:00:23.440 --> 0:00:25.920 you can take control of the foods you eat later 0:00:26.000 --> 0:00:28.840 in the evening as well as your weight long term. 0:00:29.080 --> 0:00:30.520 Bye. I'm Leanne Wood. 0:00:30.320 --> 0:00:32.160 And I'm Sissy Burrel, and together. 0:00:31.880 --> 0:00:34.519 We bring you The Nutrition Couch, the weekly podcast that 0:00:34.600 --> 0:00:36.760 keeps you up to date with everything that you need 0:00:36.800 --> 0:00:39.400 to know in the world of nutrition as well as 0:00:39.479 --> 0:00:42.920 late night dinners. Today we discuss tinned tune up. We 0:00:43.000 --> 0:00:46.400 talk about how to differentiate between the good, the better, 0:00:46.479 --> 0:00:49.600 and the best brands. We've also found a high protein 0:00:49.680 --> 0:00:53.599 frozen egg option worth discussing, and our listener question is 0:00:53.760 --> 0:00:57.520 all about shift work. So to kick us off today, Susie, 0:00:57.560 --> 0:01:00.560 we are chatting all things late night dinner, and we 0:01:00.600 --> 0:01:03.200 want to start off the segment by saying that eating 0:01:03.280 --> 0:01:06.200 late is inherently bad. It's not a bad thing. But 0:01:06.319 --> 0:01:08.800 for some people what tends to happen is when you 0:01:08.840 --> 0:01:12.200 push that last meal of the night out longer and longer, 0:01:12.240 --> 0:01:15.160 it can end up being quite a heavy, large meal, 0:01:15.560 --> 0:01:18.039 because what happens is ultimately you get to the point 0:01:18.040 --> 0:01:21.640 where you're so starving that you tend to overeat, and 0:01:21.720 --> 0:01:24.760 often it is sort of those poorer food choices, or 0:01:24.800 --> 0:01:27.600 it may be skipping dinner completely and just having more 0:01:27.640 --> 0:01:31.600 snacks at nighttime, which tips the balance from like a nice, balanced, 0:01:31.600 --> 0:01:34.760 healthy meal to more of that snacky kind of ultra 0:01:34.840 --> 0:01:37.880 processed food. So it's not inherently a bad thing to 0:01:37.920 --> 0:01:41.520 eat later at night. The context certainly matters. But if 0:01:41.520 --> 0:01:44.160 you are someone that finds themselves, you know, eating quite 0:01:44.280 --> 0:01:47.200 late at night heavy meals, not waking up hungry the 0:01:47.200 --> 0:01:50.080 next morning, perhaps this is a segment for you, because 0:01:50.120 --> 0:01:52.760 we certainly do have clients where they don't mean to 0:01:52.800 --> 0:01:55.160 do it, but it's just the business of life and 0:01:55.200 --> 0:01:57.680 it tends to just happen, doesn't it. 0:01:57.760 --> 0:02:01.000 Quite occasionally, lan are going to talk about the elephant 0:02:01.000 --> 0:02:03.400 in the room, about why the podcast has been a 0:02:03.520 --> 0:02:06.680 whole for the past for three or four weeks, So he's. 0:02:06.560 --> 0:02:08.520 Gonna over it's gonna be nice. 0:02:08.639 --> 0:02:10.239 It's gonna be nice, and I've just got a gloss 0:02:10.240 --> 0:02:12.760 over it and pretend we haven't done forty seven practice 0:02:12.800 --> 0:02:14.440 runs of the same episode. 0:02:14.639 --> 0:02:16.120 But yeah, you're welcome be my guest. 0:02:16.520 --> 0:02:18.919 Feel that because we've got our community of people on 0:02:18.960 --> 0:02:21.120 the nutrition couch, we owe them an apology or we 0:02:21.160 --> 0:02:24.760 owe them an explanation about what's been happening behind the scenes. No, 0:02:24.919 --> 0:02:27.880 LeAnn and I haven't had a big fight. We've had 0:02:28.320 --> 0:02:32.079 the worst technical glitch we've ever had. So we had 0:02:32.080 --> 0:02:34.519 decided to take a little break from the podcast over 0:02:34.560 --> 0:02:38.240 Easter because we are pretty burnt out with overwork in general, 0:02:38.280 --> 0:02:40.080 and we thought people are away will have a break. 0:02:40.440 --> 0:02:43.120 So we had bulk recorded a lot of episodes and 0:02:43.160 --> 0:02:46.600 then sort of had several weeks with no recording, and 0:02:46.639 --> 0:02:49.440 then last week when we came to return, we could 0:02:49.520 --> 0:02:53.600 literally not get my computer to record. Now, I'll be 0:02:53.720 --> 0:02:56.360 very honest to say that I am a little bit 0:02:56.400 --> 0:02:59.160 older than Land and I work on a PC and 0:02:59.200 --> 0:03:01.560 she is mackel the way baby, and for some reason, 0:03:01.680 --> 0:03:04.800 my PC just would not work with my microphone for 0:03:04.880 --> 0:03:08.440 no known reason, which actually turns out that mic hasn't 0:03:08.480 --> 0:03:11.959 been working my editor Tom tells me now for weeks 0:03:12.560 --> 0:03:13.520 that we didn't know. 0:03:13.520 --> 0:03:16.160 He said that Susie sounds like she's recording it a cave. 0:03:17.320 --> 0:03:19.920 And for some reason my mic just was just my 0:03:20.000 --> 0:03:23.800 PC has just rejected it. So we've literally spent two 0:03:23.919 --> 0:03:26.280 well we recorded last week, it didn't work, kept getting 0:03:26.360 --> 0:03:29.080 kicked out, and I was thinking, I don't know if 0:03:29.080 --> 0:03:31.480 we're ever coming back on the podcast because we literally 0:03:31.520 --> 0:03:35.280 could not get the tech working. So finally I have 0:03:35.400 --> 0:03:38.800 relented and come upstairs to use the Mac the Children News, 0:03:39.000 --> 0:03:42.640 and we today after many attempts, have got it going. 0:03:42.720 --> 0:03:44.600 But it was hit and miss for a while. 0:03:44.600 --> 0:03:46.440 We were pretty keen to just throw it in because 0:03:46.440 --> 0:03:48.760 it was we were just not compatible where we can 0:03:49.320 --> 0:03:50.600 not compatible. 0:03:50.800 --> 0:03:53.280 To use her new Mac for years. 0:03:53.600 --> 0:03:55.560 And then the minute she comes upstairs and tunes in 0:03:55.640 --> 0:03:56.600 it works first time. 0:03:56.680 --> 0:03:58.400 So no, that's a lilia and it didn't work the 0:03:58.440 --> 0:04:00.680 first time we had. We had to little little bit. 0:04:00.720 --> 0:04:02.560 But it does appear that my road mike is now 0:04:02.560 --> 0:04:05.280 working after several months it wasn't. 0:04:06.600 --> 0:04:07.360 Anyway, we're back. 0:04:07.360 --> 0:04:09.440 Maybe we're back, baby, and we won't be having a 0:04:09.480 --> 0:04:12.600 break again like that because it just started a cascade 0:04:12.640 --> 0:04:15.120 of events where anyway, so this is the second time 0:04:15.160 --> 0:04:18.800 we've recorded this episode, so what we're feeling positive as. 0:04:18.680 --> 0:04:20.279 Good as the first one. But thanks to. 0:04:20.480 --> 0:04:22.240 Give it a crack, thanks to your patience. 0:04:22.240 --> 0:04:25.440 But that's what's going on in the background anyway, late 0:04:25.520 --> 0:04:28.279 night dinners. Yes, it's yeah. I see it all the 0:04:28.320 --> 0:04:33.600 time with busy people. And often I think it's that 0:04:33.600 --> 0:04:35.880 they're trying to get to the gym as well for 0:04:35.960 --> 0:04:39.560 some in some cases, or it may be that they're 0:04:39.600 --> 0:04:43.120 trying to have dinner with the family. So what happens 0:04:43.160 --> 0:04:45.320 is it gets pushed back later and later, so it 0:04:45.400 --> 0:04:48.040 starts at sort of six thirty seven, becomes seven thirty eight, 0:04:48.320 --> 0:04:50.200 and then all of a sudden, people are still eating 0:04:50.560 --> 0:04:53.120 their snacks and treats it at nine o'clock at night. 0:04:53.720 --> 0:04:57.240 And the issue is inevitably the two things I see 0:04:57.360 --> 0:05:00.839 is that people get almost over hungry. So I've got 0:05:00.880 --> 0:05:03.320 clients who are then having a snack at five o'clock 0:05:03.960 --> 0:05:07.080 and not something insignificant, you know, a couple of hundred calories, 0:05:07.120 --> 0:05:09.160 and I'm like, you should actually be eating dinner, and 0:05:09.240 --> 0:05:10.760 they're like, oh, but I want to go to the gym, 0:05:10.800 --> 0:05:13.800 and it's like, well, you know, according to circadian rhythm. Really, 0:05:13.800 --> 0:05:16.240 the earlier you eat the dinner, the better, And in 0:05:16.240 --> 0:05:18.000 some cases I'd say I'd rather you come home and 0:05:18.040 --> 0:05:20.240 have an earlier dinner than be having going to the 0:05:20.240 --> 0:05:22.919 gym and then having dinner at eight o'clock. So I 0:05:22.920 --> 0:05:26.080 think it's just being realistic with your schedule. I think 0:05:26.120 --> 0:05:29.160 for some women it's acknowledging that your nutritional needs are 0:05:29.160 --> 0:05:32.000 different from the families. So just I know it's nice 0:05:32.040 --> 0:05:33.560 to sit down with the family, but if you've got 0:05:33.600 --> 0:05:36.960 teenage boys a husband who comes home quite late, you 0:05:37.000 --> 0:05:40.640 know you're really sacrificing your nutritional needs for them. Depending 0:05:40.680 --> 0:05:42.960 on what your goals are, and specifically, if your goal 0:05:43.080 --> 0:05:45.840 is fat loss, you will certainly be better to prioritize 0:05:45.839 --> 0:05:49.839 your own nutritional needs earlier and have that meal earlier, even. 0:05:49.920 --> 0:05:50.560 If you can. 0:05:51.279 --> 0:05:53.839 If you can't routinely and you still want to sit down, 0:05:53.880 --> 0:05:56.920 I'd say you've got to shift your calories more into 0:05:57.200 --> 0:06:01.120 the day where lunch is more substantial, afternoon snack at 0:06:01.160 --> 0:06:03.919 four is more substantial, so dinner can be that lighter 0:06:03.960 --> 0:06:07.159 top up if you haven't eaten very much between lunchtime 0:06:07.160 --> 0:06:09.920 at one o'clock and eight o'clock at night, you will 0:06:09.960 --> 0:06:12.720 overeat because your body's trying to play catch up with it. 0:06:13.080 --> 0:06:15.800 So I think just be realistic about where the calories sit, 0:06:15.839 --> 0:06:17.960 and if you do choose to have the late night dinner, 0:06:18.440 --> 0:06:20.520 pre empt that by having more in the day so 0:06:20.600 --> 0:06:23.640 you don't end up over hungry. And the other thing 0:06:23.640 --> 0:06:25.320 I'm seeing with a lot of clients lean is that 0:06:25.360 --> 0:06:28.240 they're all in love with the protein pudding. So there's 0:06:28.279 --> 0:06:31.360 several brands who have protein puddings. I think there's the Pools, 0:06:31.920 --> 0:06:34.880 there's the r Low and the RockA Bees, and they're 0:06:34.920 --> 0:06:37.839 increasing in range every time I look. There's more. I 0:06:37.839 --> 0:06:42.360 think Muscle Nation have got a new range of protein. Yeah, 0:06:42.680 --> 0:06:44.800 now you don't need to sit down to a meal 0:06:44.800 --> 0:06:47.600 of chicken breast or steak and veggies and then load 0:06:47.680 --> 0:06:50.080 up with another twenty grams of protein an hour later. 0:06:50.800 --> 0:06:52.919 I know there's a lot of focus on protein in 0:06:52.960 --> 0:06:56.200 the diet, but if you're having a decent server protein 0:06:56.200 --> 0:06:58.800 that is giving you thirty even forty grams, you don't 0:06:58.800 --> 0:07:01.000 need to then back it up with twenty for dessert. 0:07:01.200 --> 0:07:03.080 So keep that in mind as well. It works well 0:07:03.120 --> 0:07:05.800 I find for vegetarian clients who maybe struggle to get 0:07:05.800 --> 0:07:09.120 the protein in at dinner, but if you eat animal 0:07:09.120 --> 0:07:11.280 based food, you don't need them to back up your 0:07:11.440 --> 0:07:13.480 dessert with a protein load. I'm happy with it just 0:07:13.480 --> 0:07:16.040 to be more of a one hundred calorie frozen yogurt 0:07:16.120 --> 0:07:18.440 or ice cream on a stick or limpball. You don't 0:07:18.480 --> 0:07:21.400 need the extra protein. So I'm seeing that too, So yeah, 0:07:21.440 --> 0:07:24.800 I think it's just being adjusting and just making sure nutritionally, 0:07:24.840 --> 0:07:26.480 particularly what your goals are. 0:07:26.880 --> 0:07:27.120 Now. 0:07:27.240 --> 0:07:31.400 I've got some girls who are trading cross fit up 0:07:31.440 --> 0:07:33.560 super early and they eat eight o'clock at night, and 0:07:33.600 --> 0:07:36.640 they'll still have a portion of carbohydrate that's very different 0:07:36.640 --> 0:07:39.760 from someone who's ninety kilo's insulin resistant and really needs 0:07:39.800 --> 0:07:42.520 to wake up hungry or and shift calories into the 0:07:42.520 --> 0:07:43.240 first half. 0:07:43.000 --> 0:07:43.400 Of the day. 0:07:43.920 --> 0:07:48.400 So I generally try and have the final meal by seven, 0:07:48.600 --> 0:07:50.520 and then if people are having a dessert by eight, 0:07:51.200 --> 0:07:54.120 aiming for that ideal twelve hours overnight without food to 0:07:54.160 --> 0:07:57.040 allow the gut microbiome to have a break and regenerate. 0:07:57.480 --> 0:07:59.680 So at a minimum you'd want ten, but I really 0:07:59.680 --> 0:08:02.240 would try and get twelve. And you can see that 0:08:02.240 --> 0:08:04.040 if you're eating at eight or nine at night and 0:08:04.080 --> 0:08:07.360 then having snacks later, it's shifting everything back the next day, 0:08:07.360 --> 0:08:10.040 you're not waking out hungry. Hence the rationale for what 0:08:10.160 --> 0:08:13.360 is a lighter dinner. And in terms of lighter dinners, 0:08:13.600 --> 0:08:15.680 you know, if it's after eight o'clock at night and 0:08:15.720 --> 0:08:18.240 you're having sort of a bigger lunch and afternoon snack, 0:08:18.560 --> 0:08:21.680 that's where it's that more three hundred cow dinner when 0:08:21.680 --> 0:08:24.480 it's later. So things like the soup, the white fish 0:08:24.480 --> 0:08:27.840 and green veggies, the plain chicken breastir fry, you know 0:08:27.960 --> 0:08:30.520 that kind of food then. But yeah, I would just 0:08:30.640 --> 0:08:33.160 argue that if you're playing calorie catch up, it's sort 0:08:33.160 --> 0:08:36.640 of it's not ideal when it particularly comes to body 0:08:36.640 --> 0:08:37.400 fat loss. 0:08:37.880 --> 0:08:39.480 And I think it is worth noting, like we said 0:08:39.520 --> 0:08:41.679 in the beginning, it's not something that is like a 0:08:41.679 --> 0:08:42.720 one size fits. 0:08:42.480 --> 0:08:43.880 All rule really. 0:08:44.640 --> 0:08:46.720 I mean, ultimately it comes down to calories, right. It 0:08:46.800 --> 0:08:49.520 is really how many calories you consume throughout the entire 0:08:49.600 --> 0:08:51.280 day that's going to make a difference in terms of 0:08:51.320 --> 0:08:53.560 fat loss. But there are some small things like as 0:08:53.559 --> 0:08:56.720 Susie mentioned, Katie, and rhythm does play a role. The 0:08:56.720 --> 0:08:59.400 body is a little bit more insulinced sensitive earlier in 0:08:59.400 --> 0:09:01.920 the day. Yes, some of these things matter, but you know, 0:09:01.960 --> 0:09:04.280 we can't overhype them. For some people they don't matter 0:09:04.320 --> 0:09:06.320 as much. For others they matter a little bit more. 0:09:06.559 --> 0:09:09.920 But really, timing, yes, we like to you know, it 0:09:09.960 --> 0:09:11.960 plays a role in terms of how well you're sleeping 0:09:11.960 --> 0:09:14.840 at nine, maybe gut health, digestion, but it's not more 0:09:14.880 --> 0:09:18.040 important than how much you're eating overall, if the ultimate 0:09:18.080 --> 0:09:20.360 goal is fat loss. But if you ask someone that 0:09:20.520 --> 0:09:23.800 is really prioritizing more of that snack based food, you 0:09:23.880 --> 0:09:26.360 have to remember that you're never going to get the 0:09:26.440 --> 0:09:28.880 type of good quality nutrition that you can get from 0:09:28.920 --> 0:09:32.360 a well balanced meal from multiple snacks. And often i'll 0:09:32.400 --> 0:09:34.360 you know, like Susia have clients who get to five 0:09:34.360 --> 0:09:37.120 o'clock and they say, look, dinner won't be till seven thirty, eight, 0:09:37.160 --> 0:09:39.800 eight thirty because hubby's working late, the kids are eating. 0:09:39.840 --> 0:09:40.800 Now what should I do? 0:09:40.920 --> 0:09:43.320 And I'm like, hands down, eat your dinner, eat a proper 0:09:43.400 --> 0:09:45.760 well balanced meal, don't have a snack then, and then 0:09:45.800 --> 0:09:47.600 try to have a little snack later on with hubby 0:09:47.600 --> 0:09:50.040 when he gets home at eight o'clock because it's just 0:09:50.120 --> 0:09:52.360 too like, it's too late. So you're far better off 0:09:52.360 --> 0:09:55.080 having a well balanced meal earlier in the day and 0:09:55.120 --> 0:09:57.480 then having something a little bit lighter, like a protein 0:09:57.520 --> 0:09:59.640 putting at eight pm. If you've had a well balanced 0:09:59.640 --> 0:10:01.960 dinner five five point thirty early, if you've got little 0:10:02.040 --> 0:10:04.160 kids like I do, so it is okay to have 0:10:04.240 --> 0:10:06.400 a snack or two later on if you're hungry, but 0:10:06.600 --> 0:10:09.280 don't do it at the expense of having a well 0:10:09.280 --> 0:10:11.720 balanced meal, because you can never get the type of 0:10:11.800 --> 0:10:15.200 good quality nutrition that a well balanced meal provides in 0:10:15.320 --> 0:10:17.800 multiple snacks. You might hit the macro targets, you might 0:10:17.840 --> 0:10:21.000 get any bit of carbs and protein from many snacks, 0:10:21.240 --> 0:10:23.480 but you're not going to get in the micro nutrients 0:10:23.520 --> 0:10:25.760 and the volume. And that's a tidy factor that are 0:10:25.840 --> 0:10:29.679 really well balanced meal with low GI carbohydrates, a good 0:10:29.720 --> 0:10:32.600 source of protein, some healthy fats, and you know, lots 0:10:32.640 --> 0:10:35.200 of fiber and fresh food. What that well balanced meal 0:10:35.240 --> 0:10:38.520 will provide will not come from multiple snacks. So that's 0:10:38.559 --> 0:10:41.280 probably the main focus we want you to think about 0:10:41.280 --> 0:10:43.880 as dieticians is where can I get that well balanced 0:10:43.920 --> 0:10:46.160 dinner in. And for a lot of us, the earlier 0:10:46.240 --> 0:10:48.680 the better because it does tend to prevent some of 0:10:48.679 --> 0:10:50.640 that late night snacking. So that's probably just the point 0:10:50.720 --> 0:10:52.400 we really want to hit home about, isn't it. 0:10:52.920 --> 0:10:54.679 Yeah, the five o'clock is too late, and then you're 0:10:54.679 --> 0:10:56.840 better to have a soup or a salad then almost 0:10:56.840 --> 0:10:59.480 half the dinner earlier, rather than allowing yourself to have 0:10:59.520 --> 0:11:01.920 the snack for which, of course, as we know, Leanne, 0:11:01.960 --> 0:11:05.720 what does everyone love? Everyone loves the bars, So yes, 0:11:05.840 --> 0:11:09.720 you better to have dinner all right? Well, moving on 0:11:09.760 --> 0:11:11.800 to quick and easy meals, We're going to talk about 0:11:11.840 --> 0:11:14.560 a topic that I think will be interesting to a 0:11:14.559 --> 0:11:19.079 lot of our listeners for anyone who enjoys canned tuna, 0:11:19.520 --> 0:11:21.760 because can tuna is without doubt one of the most 0:11:21.880 --> 0:11:24.720 nutrient rich, budget friendly, high protein foods you can have 0:11:24.800 --> 0:11:27.920 in your diet. We don't can tuna in Australia. There's 0:11:27.960 --> 0:11:30.360 a couple of boutique brands that do have some, but 0:11:30.480 --> 0:11:33.080 in general the mainstream brands you see in supermarket are 0:11:33.080 --> 0:11:36.120 all important and there is a really wide range of 0:11:36.200 --> 0:11:41.080 varieties available and also price points, you know. And what 0:11:41.120 --> 0:11:42.880 we've found having a look at this is that just 0:11:42.880 --> 0:11:46.479 because you pay more for your tuna doesn't necessarily guarantee 0:11:46.520 --> 0:11:49.640 the quality or the basically the amount of tuna that 0:11:49.720 --> 0:11:53.040 you would get in a tin. So as a general 0:11:53.120 --> 0:11:56.600 rule of thumb, when it comes to canned goods, what 0:11:56.640 --> 0:12:00.559 you're looking for is the highest percentage of the actual 0:12:00.720 --> 0:12:03.960 ingredient in there. So, for example, there's been some recent 0:12:04.000 --> 0:12:07.440 posts on Instagram looking at tin tomatoes, and it can differ. 0:12:07.559 --> 0:12:09.280 You know, some varieties can have as much as eighty 0:12:09.320 --> 0:12:11.320 percent tomato that you're paying for and some as low 0:12:11.360 --> 0:12:14.240 as forty or fifty, so that it does differ. And 0:12:14.320 --> 0:12:16.040 just because something's a dollar doesn't mean it's got the 0:12:16.080 --> 0:12:17.840 lowest amount of tomatoes by any means. 0:12:17.840 --> 0:12:18.640 And same with tuna. 0:12:18.679 --> 0:12:20.760 You really got to take your magnifying glass and work 0:12:20.840 --> 0:12:23.960 through to see how much is in there. Now, first 0:12:24.000 --> 0:12:26.640 I would say is that I'm a tin salmon fan, 0:12:26.679 --> 0:12:29.920 which some people are not. But when you buy, even 0:12:29.960 --> 0:12:33.080 though it's quite expensive, the tinned red salmon, and you 0:12:33.120 --> 0:12:36.640 look at the ingredient list, it's ninety nine percent salmon. 0:12:36.960 --> 0:12:39.040 So even though it's quite expensive, I think it's about 0:12:39.040 --> 0:12:41.680 fifteen dollars for the large can, you're getting all fish 0:12:41.760 --> 0:12:43.920 in there. There's no filler, there's no water, it's just 0:12:43.920 --> 0:12:46.000 a little bit of salt and salmon. So in terms 0:12:46.080 --> 0:12:49.680 of you're basically getting what you're paying for in terms 0:12:49.720 --> 0:12:52.040 of a lot of good quality fish. That is not 0:12:52.200 --> 0:12:54.880 the case with tuna. My chemeras are surprisely and that 0:12:55.559 --> 0:12:59.400 the highest percentage of tuna in tin tuna is about 0:12:59.440 --> 0:13:03.199 seventy five percent. Generally it's a lot of water added 0:13:03.240 --> 0:13:05.720 it might be oil. Where you see the oil varieties, 0:13:06.160 --> 0:13:09.160 there's quite a big difference in the percentages, but overall 0:13:09.200 --> 0:13:11.360 that's the highest amount you'll get is about seventy to 0:13:11.400 --> 0:13:14.760 seventy five. Now, we would generally say if you're buying 0:13:14.800 --> 0:13:17.640 tin fish, you're much better to pay just for the 0:13:17.679 --> 0:13:21.240 fish in spring water, or if you want it in oil. 0:13:21.440 --> 0:13:25.040 The options that have extravaginal I think generally just olive 0:13:25.080 --> 0:13:28.319 oil in there is key because you generally they're the 0:13:28.360 --> 0:13:30.240 ones with the higher percentage of fish. So I'm just 0:13:30.240 --> 0:13:33.439 looking at one of them. The Serena lemon and pepper 0:13:34.000 --> 0:13:38.040 is seventy eight percent tuna compared to say the Mexican 0:13:38.200 --> 0:13:42.040 style wil worst tuna, which is only thirty five percent tuna. 0:13:42.160 --> 0:13:44.199 So that basically means you're paying for a whole lot 0:13:44.200 --> 0:13:47.560 of fillers and sauces. And if you don't mind having 0:13:47.640 --> 0:13:51.160 the tuna in spring water and then adding your own 0:13:51.200 --> 0:13:53.640 flavors to it. You're there knowing that you're paying for 0:13:53.679 --> 0:13:56.439 the fish and you can season it yourself, but you're 0:13:56.480 --> 0:14:00.520 going to get a much higher percentage overall rolling through 0:14:00.520 --> 0:14:03.439 actually because another dietician's done all the work of the numbers. 0:14:03.480 --> 0:14:06.280 So from Daily Serve Nutrition, we thank you. But yeah, 0:14:06.400 --> 0:14:10.600 in terms of brands Serena, most Serena varieties, even if 0:14:10.640 --> 0:14:13.640 they've got a flavor through them, are over seventy percent tuna. 0:14:13.760 --> 0:14:15.679 Some of them go down a little bit lower, but 0:14:15.800 --> 0:14:19.280 the most popular varieties that I know people have, which 0:14:19.280 --> 0:14:22.920 are in sort of the Italian style source, the light variety, 0:14:22.960 --> 0:14:25.200 the plain one in Chile, they're all over seventy percent. 0:14:25.240 --> 0:14:29.640 So they're all pretty good varieties, as is the Wild 0:14:29.800 --> 0:14:32.640 Tides variety, and that also is quite a lot cheaper, 0:14:33.080 --> 0:14:36.800 so that's almost half what you're paying for the Serena tuna, 0:14:36.840 --> 0:14:39.680 which I guess known as a more boutique brand. The 0:14:39.720 --> 0:14:42.680 pouches are pretty good. The Safgo pouches are all over 0:14:42.920 --> 0:14:46.800 seventy percent as well, and when you get to green 0:14:46.840 --> 0:14:49.520 seas that's when it starts to reduce down. So the 0:14:49.600 --> 0:14:53.200 highest one they've got, which is a skip jack tuna 0:14:53.240 --> 0:14:55.320 they're tuna and oil is only sixty eight percent and 0:14:55.400 --> 0:14:58.800 goes down as long as fifty. The John West Premium 0:14:59.000 --> 0:15:01.960 in the black all over seventy, but again you're paying 0:15:02.000 --> 0:15:03.600 a lot more for it, and John West in general, 0:15:03.680 --> 0:15:06.040 you're paying a lot more for it, And something like 0:15:06.080 --> 0:15:08.400 their mango Chili one is as low as forty four 0:15:08.440 --> 0:15:11.080 percent tuna, but still retailing close to three dollars for 0:15:11.160 --> 0:15:14.840 ninety five grams. You also lean can't assume that because 0:15:14.840 --> 0:15:17.800 it's home brand it's poorer quality, because some of the 0:15:17.840 --> 0:15:20.360 home brands, for example, the Audi range can actually be 0:15:20.440 --> 0:15:23.560 incredibly high, as can the coal. So the coals specific 0:15:23.680 --> 0:15:27.880 yellow fins are all over seventy percent, as are the 0:15:27.920 --> 0:15:30.920 ocean Rise range stocked in Audi, which again retails at 0:15:30.960 --> 0:15:33.400 about half the price of the mainstream tumors, and they 0:15:33.800 --> 0:15:37.440 with the exception of one variety, the put and Esca, 0:15:37.720 --> 0:15:40.520 the others are all over seventy. So you would argue 0:15:40.880 --> 0:15:43.640 that in terms of budget costs and quality of tuna, 0:15:43.680 --> 0:15:47.960 Audi actually rates incredibly highly in their tin tuna amounts, 0:15:48.000 --> 0:15:52.080 in both their kind of prestige ocean Rise brand as 0:15:52.080 --> 0:15:54.360 well as their sort of port view which is known 0:15:54.400 --> 0:15:57.320 as the cheaper one, So in many cases you're not 0:15:57.560 --> 0:16:00.240 better to spend more on tuna. You're actually getting pretty 0:16:00.280 --> 0:16:03.680 good amounts tuna, particularly in the yellow range at Aliti, 0:16:04.320 --> 0:16:07.560 just as high as the Serrena and certainly the John 0:16:07.600 --> 0:16:10.880 West at about half the price point. The next best 0:16:10.920 --> 0:16:14.600 option after that is the Coals range, which the majority 0:16:14.720 --> 0:16:17.360 are over seventy percent, and in fact their lemon and 0:16:17.400 --> 0:16:20.280 pepper is eighty percent tuna for a dollar ten, so 0:16:20.440 --> 0:16:25.080 an incredibly good investment, whereas Woolly's fair far poorer Leanne 0:16:25.080 --> 0:16:27.800 in their tuna. So I think they've got this boutique 0:16:27.840 --> 0:16:31.120 range Pacific. Their Pacific one is better at two dollars twenty, 0:16:31.520 --> 0:16:34.880 but they're one dollar ten range. They're all under sixty 0:16:34.880 --> 0:16:37.200 five percent, and most of them are under sixty coming 0:16:37.200 --> 0:16:39.280 in at fifty. So you'd actually when you're going for 0:16:39.360 --> 0:16:42.240 home brand, you'd be more inclined to go for the 0:16:42.280 --> 0:16:45.480 basic coals varieties, which self are just over a dollar 0:16:45.800 --> 0:16:48.960 and you're getting in most of them over seventy percent tuna. 0:16:49.440 --> 0:16:53.640 So it doesn't translate paying more for the boutique brands, 0:16:53.840 --> 0:16:57.680 it really and I understand flavors a thing. I know 0:16:57.760 --> 0:17:00.800 a lot of my clients prefer Serena as a flavor option, 0:17:01.240 --> 0:17:03.320 but you certainly pay up to three times as much 0:17:03.320 --> 0:17:04.879 for that, Whereas if you want to put a bit 0:17:04.920 --> 0:17:08.000 of your own sauce and seasoning in the coal's home 0:17:08.040 --> 0:17:12.719 brand or the Audi varieties both there prestige and lesser brand, 0:17:12.800 --> 0:17:15.520 you're actually getting much better value for money, which I 0:17:15.560 --> 0:17:17.800 think is really important at this time when we're just 0:17:17.840 --> 0:17:20.200 getting bent over with three prices NonStop. 0:17:20.960 --> 0:17:22.120 Yeah, I totally agree. 0:17:22.320 --> 0:17:23.800 You're a tuna eater. What do you buy? 0:17:24.280 --> 0:17:25.960 I'm a tune reader, but I'll say it, I don't 0:17:26.000 --> 0:17:26.280 love it. 0:17:26.320 --> 0:17:28.840 I eat it because it's convenient, be its high protein 0:17:28.920 --> 0:17:32.119 and see it's very budget friendly. But I can't do 0:17:32.200 --> 0:17:34.119 can salmon like to me, it's too fishy, and a 0:17:34.119 --> 0:17:36.280 lot of the tuna varieties for me are too fishy. 0:17:36.480 --> 0:17:38.760 So I don't really do spring water unless I am 0:17:38.800 --> 0:17:42.000 putting some like male or something stronger tasting through it, 0:17:42.280 --> 0:17:44.720 or mixing it with, sayor a cottage. She is an avocado. 0:17:45.119 --> 0:17:47.880 A lot of my clients like yours, like the Serena 0:17:47.920 --> 0:17:50.480 from a taste perspective, And let's be honest, who's buying 0:17:50.480 --> 0:17:52.560 tuna full price? Like I always wait till it's you know, 0:17:52.640 --> 0:17:55.640 thirty forty fifty percent off, and the home band varieties 0:17:55.640 --> 0:17:57.840 don't really go on sale, so it is better if 0:17:57.840 --> 0:18:01.119 you are someone that likes something like the Tuna Serena 0:18:01.240 --> 0:18:03.200 or the Wild Tide's brand, wait till they're on sale 0:18:03.200 --> 0:18:05.480 and stock up because tuna has a great shelf life, 0:18:05.480 --> 0:18:07.200 like you can keep them in the pantry for months 0:18:07.200 --> 0:18:10.600 and months. My favorite one actually is the Wild Tied 0:18:10.840 --> 0:18:12.880 smoked one, so only get it when it's fifty percent off, 0:18:12.880 --> 0:18:14.960 and it's like, you know, a dollar something in tin, 0:18:15.240 --> 0:18:17.840 and I find that that smoky texture gets rid of 0:18:17.880 --> 0:18:20.520 that fishy smell and fishy taste. 0:18:20.680 --> 0:18:22.240 And my girls eat the smoke one as well. 0:18:22.280 --> 0:18:23.960 So it is a little bit higher in sodium, but 0:18:24.000 --> 0:18:26.639 to me, it's so versatile you can basically put it 0:18:26.680 --> 0:18:29.040 into anything. And my little kids eat it too, which 0:18:29.080 --> 0:18:31.160 it's really hard to get small children to eat things 0:18:31.200 --> 0:18:34.040 like tin tuna because it is quite should we say 0:18:34.080 --> 0:18:37.080 offensive smelling, like it's very strong, let's be honest, And 0:18:37.080 --> 0:18:38.600 that's why I have a lot of clients who really 0:18:38.600 --> 0:18:40.879