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Speaker 1: Whether you are a parent of a toddler likely Anne,

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Speaker 1: or a primary school age child like myself, or juggling

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Speaker 1: the teenage years, it's safe to say at some points

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Speaker 1: in time, kids and teen nutrition crosses your mind. With

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Speaker 1: so many foods out there marketed specifically to kids and

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Speaker 1: busy parents juggling issues like fussy eating, nutrient deficiencies, over eating,

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Speaker 1: and constant hunger, there are plenty of questions to be

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Speaker 1: answered when it comes to kids nutrition. So on today's

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Speaker 1: special release episode of The Nutrition Couch to celebrate our

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Speaker 1: brand new Kids and Teens ebook, Your Kids Their Food,

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Speaker 1: we are here to cover some of the big issues

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Speaker 1: when it comes to feeding busy, growing children. Hi, I'm

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Speaker 1: Susie Burrow and.

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Speaker 2: I'm Leon Wood, and.

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Speaker 1: Together we bring you The Nutrition Couch, the weekly podcast

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Speaker 1: that keeps you up to date on everything you need

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Speaker 1: to know in the world of nutrition. Well, yeah, how

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Speaker 1: long have we been working on a kid's nutrition book

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Speaker 1: for It has.

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Speaker 3: Been a long long time coming, and we've had many, many,

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Speaker 3: many many dms being.

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Speaker 2: Like, when's it coming? I need help? So we are

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Speaker 2: proud to say it is finally here.

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Speaker 1: It's finally here. It's been my project and I've been

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Speaker 1: really dragging the chain. Leanne is silently furious at me.

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Speaker 1: I've had like writer's block, I've had burnout. I've really

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Speaker 1: struggled to bring this together. But I think one of

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Speaker 1: the reasons is that it's got so much in it

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Speaker 1: because when you start to deep dive the world of

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Speaker 1: kids nutrition, you're dealing with toddlers. You're dealing with primary

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Speaker 1: school age kids and issues with fussy eating and feeding

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Speaker 1: them at school and lunch box snacks, and then you

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Speaker 1: move on to older kids and the issues that come

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Speaker 1: with not getting enough calcium or iron, and then teenagers, like,

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Speaker 1: there's so many different areas to cover. It really was

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Speaker 1: about making sure we covered all of the key issues

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Speaker 1: and did it well, and hence it has taken a while,

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Speaker 1: but I'm pretty happy with it. It's a massive book.

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Speaker 1: It's over two hundred pages long, it's got over thirty

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Speaker 1: toddler and child friendly recipes in it, and so to

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Speaker 1: launch it today, we will go through what's in the

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Speaker 1: book in a minute, but we thought we'd cover a

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Speaker 1: few of the key kind of issues that we see

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Speaker 1: in kids nutrition. So by way of background, my original

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Speaker 1: career started at the children's hospital at Westmead where I

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Speaker 1: worked as a pediatric dietitian working in behavioral and childhood

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Speaker 1: weight related areas. So I've always had a firm interest

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Speaker 1: in kids nutrition and then naturally both lean andized parents

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Speaker 1: of different age children. Now Lan's got little kids two

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Speaker 1: under three and I've got nine year old twin boys,

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Speaker 1: so we really live this on a day to day basis.

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Speaker 1: And then of course I've also done a lot of

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Speaker 1: work with teenagers around eating behavior, weight control and sports

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Speaker 1: nutrition as well, so we've really tried to make sure

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Speaker 1: we cover some of those key areas all in the ebook.

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Speaker 1: But I thought I've picked out kind of four key

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Speaker 1: areas of concern often for parents when it comes to

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Speaker 1: feeding kids, rather than run our usual episode style, just

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Speaker 1: to break it up a little bit and sort of

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Speaker 1: give a breakout episode on the specificity which is kids

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Speaker 1: nutrition them. So the first big topic that I want

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Speaker 1: to chat about and the latest research when it comes

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Speaker 1: to at Leanne is fussy eating, because it's actually pretty

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Speaker 1: normal for children aged anywhere between eighteen months to two

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Speaker 1: years when they first can say no to anything, to

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Speaker 1: show signs of fussy eating. So we'll take a look

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Speaker 1: at that science. So in you know, you're around young

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Speaker 1: mums regularly. Do you see a lot of your friends,

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Speaker 1: because I certainly see it with my boys who are nine.

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Speaker 1: A lot of the kids they're friends with are really fussy.

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Speaker 1: Like we have a lot who are only eating the

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Speaker 1: bland food still, the chicken nuggets and chips or the

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Speaker 1: plain margarita pizza, little to no vegetables. And it's really

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Speaker 1: interesting to see it in real life how that plays

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Speaker 1: out to kids as old as nine, because I think

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Speaker 1: sometimes Leamne, we're thinking of it in terms of younger children,

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Speaker 1: but it certainly starts then when it comes to rejecting

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Speaker 1: a certain number of foods. And we'll go into that

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Speaker 1: in a second. But are you seeing it a lot

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Speaker 1: with your mum friends of kids of me's age? Because Mea,

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Speaker 1: I know, MEA's a she's a good eater, you know,

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Speaker 1: like she's very happy to sit up with whatever we're having.

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Speaker 1: I know. But do you see it with your friends' kids?

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Speaker 2: Yeah?

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Speaker 3: Absolutely, And there's a definite scale to fussy eating. You know,

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Speaker 3: you've got one end of the spectrum where there might

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Speaker 3: be some a behavioral issues, some sort of diagnosed conditions,

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Speaker 3: and it's very white it's planned food they can't touch.

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Speaker 3: There's only a handful of safe foods. And then you've

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Speaker 3: got the other end of the spectrum, where you know,

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Speaker 3: parents might term it fussy eating, but it's just normal

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Speaker 3: kind of toddler behavior. Or one day they'll eat something

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Speaker 3: and they'll love it, and this is my kids as well,

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Speaker 3: and the next day you serve up the exact same

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Speaker 3: thing and they don't want to borrow it. So there

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Speaker 3: is a definite spectrum of fussy eating. But I would

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Speaker 3: say that that's probably the biggest complaint I get out

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Speaker 3: of my mom friends is that there is a little

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Speaker 3: bit of fussy eating going on. And the other one

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Speaker 3: is more just the lack of fiber and that you know,

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Speaker 3: my kids constipated. What can I do? So maybe we'll

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Speaker 3: touch on that one a little bit today. But there's

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Speaker 3: absolutely a spectrum when it comes to fussy eating, and

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Speaker 3: there's a lot that we can do as parents to

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Speaker 3: I guess, promote better exposure to our kids through different foods,

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Speaker 3: better diversity through food, so an improvement in their gut

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Speaker 3: health because we know that the more diverse their diets,

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Speaker 3: the better their gut microbiome will be. And also just

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Speaker 3: to set them up with a really healthy relationship with

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Speaker 3: food long term, because that really does come back to

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Speaker 3: your childhood. And Susie and I both specialize in women's

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Speaker 3: health and particularly with sustainable fat loss, and what we

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Speaker 3: do see is a lot of these I guess behavioral

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Speaker 3: issues some adults have with food, or some of these

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Speaker 3: bad habits they have with food can stem right back

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Speaker 3: to their childhood.

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Speaker 2: So really setting up.

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Speaker 3: Our kids with good, healthy habits long term and healthy

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Speaker 3: environments long term when it comes to our food and

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Speaker 3: our nutrition can really set us up for a wonderful

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Speaker 3: relationship with food long into our adult years as well.

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Speaker 1: True So, by way of background, fussy eating is generally

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Speaker 1: described as the rejection of a large number of foods

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Speaker 1: for no apparent reason, and we tend to see it

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Speaker 1: around that age eighteen months to two years, when kids

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Speaker 1: first have the ability to say no to different foods. Now,

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Speaker 1: the first thing I would say is it's relatively normal

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Speaker 1: for small children to reject food, and one of the

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Speaker 1: reasons often they may do it is they're not that hungry.

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Speaker 1: Because small children, whilst babies under the age of twelve months,

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Speaker 1: need significant calories for growth and development. Once they're getting

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Speaker 1: to two, they actually don't need a huge amount of calories.

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Speaker 1: So if you consider they're still having a milk, you know,

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Speaker 1: several times up to six hundred meal five hundred, six

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Speaker 1: hundred mil per day. If they're going to long daycare

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Speaker 1: and childcare, they're often having hot, nutritionally complete meals there.

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Speaker 1: Sometimes it's quite possible they get home at five or

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Speaker 1: six pm they're absolutely exhausted, and that's why they're rejecting

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Speaker 1: the cut up carrots and greens on their plate. They're

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Speaker 1: not fussy, they just actually don't need it. But the

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Speaker 1: key thing to keep in mind that parents often are

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Speaker 1: reinforcing this behavior. So I want you to think through

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Speaker 1: what we focus on in the life of small children

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Speaker 1: in particular continues. So when small children realize that a

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Speaker 1: parent will pay more attention when they're not eating, it

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Speaker 1: actually reinforces their saying no behavior. Or the classic example

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Speaker 1: is you're small toddler two, three years old, even five

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Speaker 1: years old, isn't having their meat and veggies on the plate,

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Speaker 1: rejecting it, don't want it, pushing it away. And as parents,

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Speaker 1: we're highly anxious that they're not eating and we offer

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Speaker 1: something instead, And what do we offerlyand we offer white food.

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Speaker 1: We offer toast, we offer yogurt, we offer fruit. These

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Speaker 1: are all sweet foods that children will naturally go yes to,

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Speaker 1: above and beyond a carrot or a piece of cucumber.

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Speaker 1: And so not to blame parents, you know, we are parents.

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Speaker 1: We understand there's already a lot of pressure on busy parents.

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Speaker 1: This is not the goal of the conversation, rather than

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Speaker 1: just to observe what actually goes on. So very quickly,

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Speaker 1: small children learn if they say no to their carrots

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Speaker 1: and their zucchini and their peas, well, they're going to

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Speaker 1: get some yogurt. Great, they're happy because they're actually even

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Speaker 1: not that hungry. So I think you've really got to

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Speaker 1: look at what you're teaching when they do say no.

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Speaker 1: It's actually quite normal for kids to say no to

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Speaker 1: certain foods. Often they don't need much, they're not hungry,

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Speaker 1: or in the case of vegetables, they do taste quite bland,

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Speaker 1: like why would a kid want to eat a carrot

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Speaker 1: if they can eat a yogurt or an apple. You

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Speaker 1: can naturally see that. But the key is to keep

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Speaker 1: the food environment at home very stable, so kids learn

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Speaker 1: this is what's available and through a range of foods.

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Speaker 1: They will ideally eat something eventually, but often when you

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Speaker 1: really go back and to where these habits were formed originally,

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Speaker 1: the kids very early learned they didn't have to eat

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Speaker 1: that food, there's other options, and they just then reject it,

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Speaker 1: and we internalize that as they don't like it, as

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Speaker 1: opposed to kids don't even know what they like when

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Speaker 1: they're small. So one of the you know, we can

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Speaker 1: talk about the theory and there is some really strong

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Speaker 1: data to show that the number one predictor of fussy

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Speaker 1: eating behavior is parents making a different meal for the child.

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Speaker 1: So again that happens all the time. You know, you

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Speaker 1: have a child who's rejected the meat and veggies, the

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Speaker 1: fish and veggies, whatever, and so the parent makes something

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Speaker 1: else for them, Oh, you can have plain pasta, you

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Speaker 1: can have the chips, you know, and then they again

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Speaker 1: learn that if they don't have the boring dinner, they

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Speaker 1: can have the other ones. So a few practical strategies,

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Speaker 1: because we deep dive this in the ebook around the

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Speaker 1: theory behind it, what we can do, but some key things,

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Speaker 1: particularly with smaller children and when they're learning eating behavior,

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Speaker 1: because it is much more difficult to change kids once

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Speaker 1: they're eight, nine to ten, one hundred percent. But if

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Speaker 1: you've still got a child under the age of five,

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Speaker 1: and you can sort of use some behavioral management strategies,

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Speaker 1: a few things to consider. I find and found certainly

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Speaker 1: feeding my own children. I used to feed them most

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Speaker 1: of their food in the day, so by the time

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Speaker 1: they got to dinner, I couldn't care less if they

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Speaker 1: ate much or not. So we always had a hot

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Speaker 1: meal in the day with vegetables fish when they're hungry.

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Speaker 1: Because the other thing I notice all the timely in

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Speaker 1: and this has evolved even since I've had my kids,

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Speaker 1: is the snack box pattern. So I'll see parents take

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Speaker 1: to the park at ten am, this big loaded box

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Speaker 1: of a range of generally high carbohydrate snacks. So it's

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Speaker 1: got cut up fruit, it's got some dried fruit, it's

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Speaker 1: got some like pretzels, it's got yogat covered sultanas, it's

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Speaker 1: got cut up a bit of cut up veggies. But

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Speaker 1: the kids are grazing and munching all morning, so inevitably

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Speaker 1: when they get to lunch, they're not that hungry. They

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Speaker 1: don't eat much of it. They have a sleep, they

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Speaker 1: wake up, they have some milk and then of course

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Speaker 1: hungry for dinner. You've got to feed kids the food

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Speaker 1: you want them to eat when they're hungry. Kids will

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Speaker 1: be hungry late morning lunchtime. Feed them a hot meal

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Speaker 1: with vegetables. Then feed them at four five o'clock. Put

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Speaker 1: the cut up vegetables out, put the frozen peas out.

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Speaker 1: They don't have to be a traditional meat and veggie plate.

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Speaker 1: It can be raw, it can be frozen, it can

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Speaker 1: be cut up as long as they're getting them. So

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Speaker 1: just program them to be eating those foods when they're hungry.

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Speaker 1: But what we do we fill them up on all

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Speaker 1: this other stuff and then they're not hungry, and we

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Speaker 1: wonder why they're not eating it. They don't need much.

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Speaker 1: They need very small amounts of food generally through the day.

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Speaker 1: So that's one thing I found quite helpful. I've always

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Speaker 1: done vegetables as more as snacks rather than on a

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Speaker 1: hot plate with a few different pieces. So I'll do

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Speaker 1: the frozen peas, I'll do the baby tomatoes, We'll do

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Speaker 1: the cut up bits so they can pick at it

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Speaker 1: as we go, and I eat that. You know, the

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Speaker 1: kids have got to see you eating it. They're not

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Speaker 1: going to if you're eating a packet of chips or nuts,

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Speaker 1: They're not going to eat a cucumber. So routinely in

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Speaker 1: my house we have always snacked on those kind of vegetables.

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Speaker 1: So when it comes to dinner, they're already full, they're

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Speaker 1: already eating. I don't need to worry about them whether

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Speaker 1: they eat, you know, their sweet potato, etc. I think

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Speaker 1: air fryes can be a great way to make vegetable

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Speaker 1: chips and things and make them more palatable because if

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Speaker 1: you add a little bit of salt, you ad a

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Speaker 1: little bit extraverg and olive oil, things taste better with

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Speaker 1: a dipping sauce. Then they're more likely And then of

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Speaker 1: course there's strategies like giving them a green smoothie or

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Speaker 1: putting some vegetables in the smoothie, or when you're having mince,

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Speaker 1: grading it in and incorporating it naturally into those meals.

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Speaker 1: But there are a couple of ideas on ways that

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Speaker 1: you can sort of start to integrate it rather than

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Speaker 1: making a big deal when they reject your dinner and

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Speaker 1: then giving attention to it, which tends to continue the behavior.

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Speaker 3: Yeah, I agree, and I have a lot of parents

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Speaker 3: that will hide the vegetables in the food. And that's

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Speaker 3: a funny one because I'm sort of fifty to fifty

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Speaker 3: on the fence. Like I like that parents are really

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Speaker 3: trying hard to get it in, but I also feel

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Speaker 3: like we're potentially not really helping them long term.

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Speaker 2: Like I'll give an example.

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Speaker 3: My little meal will happily eat peas you'll happily eat cucumber.

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Speaker 3: Sheally eats some green beans, but she doesn't want a

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Speaker 3: bar of carrot, Like I have tried four hundred and

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Speaker 3: seventy five ways to get your carrot, and the only

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Speaker 3: time I can really get it to eat it if

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Speaker 3: it's grated into like her favorite spaghetti bolonaise, for example,

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Speaker 3: And she sees it in there and she goes, you know, Mummy,

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Speaker 3: is this carrot? I don't like carrot? And I say, yeah,

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Speaker 3: but you like spaghetti. You just try it bub you

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Speaker 3: can't even taste it. And so she will happily eat

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Speaker 3: it in spaghetti. But if I put it any different

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Speaker 3: way or shape cooked or raw on a plate, even

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Speaker 3: with her favorite dipping sauce, I could put you know, freakin'

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Speaker 3: Tella next to it, and she still wouldn't need it,

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Speaker 3: Like she just doesn't want a bar of it. So

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Speaker 3: I think as parents, you know, put the veggies in,

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Speaker 3: but don't completely pulverize them so they're absolutely not even

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Speaker 3: visible to the children. I think it's really important that

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Speaker 3: kids understand that they're in there, but sometimes the flavor

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Speaker 3: or sauce can mask it. It's not a bad thing

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Speaker 3: to make vegetables taste good. If you want to get

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Speaker 3: your kids eating cauliflower, cover it in cheesy sauce. It's

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Speaker 3: not a bad thing because plain vegetables don't really taste

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Speaker 3: that great, and most adults don't like eating plain vegetables,

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Speaker 3: and then we expect out two and three year olds

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Speaker 3: or young children, our ten year olds to eat plain

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Speaker 3: vegetables well, So it's not a bad thing to make

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Speaker 3: it taste yummy. It's not a bad thing to use

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Speaker 3: some sauce. It's not a bad thing to cover some

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Speaker 3: broccoli in some cheese. We just want to expose our

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Speaker 3: children to lots of vegetables regularly, and if they taste good,

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Speaker 3: we have a far better uptake in terms of them

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Speaker 3: eating it. But exposure to vegetables is a really, really

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Speaker 3: big point that I'll just quickly touch on. Susie because

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Speaker 3: I've had so many girlfriends of mine do the right things,

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Speaker 3: and they say to me, oh, I've tried it, I've

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Speaker 3: given it two or three times. I don't eat it,

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Speaker 3: So I don't bother anymore because I'm just wasting and

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Speaker 3: throwing it out.

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Speaker 2: And the research is really clear.

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Speaker 3: For young children in particular, but even for older fussy children,

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Speaker 3: it's even more exposures. Young children need between ten and

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Speaker 3: twenty exposures to a new food before they may even

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Speaker 3: be willing to accept it on the plate, let alone

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Speaker 3: eat it. And so with my young kids, like even me,

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Speaker 3: and with carrots, like we've gone from her just flinging

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Speaker 3: it off the plate. We'll not even have a bar

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Speaker 3: of it being on her plate, to them being just

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Speaker 3: on the table next to the plate, to then being

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Speaker 3: allowed on the plate. She still won't eat it raw,

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Speaker 3: she still won't eat it unless it's incorporated as part

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Speaker 3: of a spaghetti and a sauce. But she'll touch it,

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Speaker 3: you'll feel it, She'll let it go on the plate.

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Speaker 2: And that's where we're at.

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Speaker 3: And I hope that in the next couple of weeks

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Speaker 3: or months, she might, you know, might pick that up,

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Speaker 3: might have a bite she has occasionally eaten a small

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Speaker 3: amount of raw carrot, but she's not fully accepting of

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Speaker 3: that yet. And that is absolutely okay, because really fussy

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Speaker 3: kids can actually need more than thirty exposures to food.

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Speaker 3: So you really have to persevere, You really have to

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Speaker 3: be patient, and you really have to be very neutral

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Speaker 3: in your emotions with those exposures. Sometimes my kids, like

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Speaker 3: they'll eat broccoli, but occasionally they'll fling it off the

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Speaker 3: plate and say I don't want it. I don't get curranky,

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Speaker 3: I don't raise my voice.

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Speaker 2: I just say, no problem.

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Speaker 3: But the food stays on our plate because I know

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Speaker 3: it's a save food. I know they've had that before.

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Speaker 3: The food stays on their plate. If broccoli is a

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Speaker 3: food that your kid has never eaten before and they've

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Speaker 3: never wanted a bar of it, perhaps the exposure is

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Speaker 3: just allowing it to be on the table next to

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Speaker 3: the plate. It might not even make it onto their

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Speaker 3: because when you count an exposure towards vegetables for children,

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Speaker 3: one is just being on their plate. One is just

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Speaker 3: seeing it on the table next to it. Another exposure

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Speaker 3: might be picking it up and smelling it. Another exposure

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Speaker 3: is just touching the food another exposure, maybe the child

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Speaker 3: helping you to prep it. So if they're a bit

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Speaker 3: older peeling some carrots or cutting some carrots, or if

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Speaker 3: they're a bit younger, putting the carrots onto the plate,

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Speaker 3: or sprinkling the grated carrot into the spaghetti bolonnaise. Even

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Speaker 3: just watching you eat it and enjoy it is counted

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Speaker 3: as an exposure. So there are many, many ways for

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Speaker 3: young children or even older fussy children to gain exposure

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Speaker 3: to vegetables. But I think as parents we think, oh,

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Speaker 3: I put it on the plate two d three times,

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Speaker 3: they don't like it.

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Speaker 2: I'm done, I tried. We just need far.

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Speaker 3: Far, far more exposures to we even get our kids

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Speaker 3: comfortable to having that food on the plate, let alone

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Speaker 3: actually eating it. And I think one of the best

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Speaker 3: ways to expose our children to multiple ranges of vegetables

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Speaker 3: is to make it taste good. Is to see you

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Speaker 3: eating it. If you don't like the vegetable, really, no

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Speaker 3: chance that kid is probably even going to try it.

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Speaker 3: If they see you screwing up their face, or if

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Speaker 3: there's another adult at the table saying ill capskum, I

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Speaker 3: don't blame you for not eating that, there's no way

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Speaker 3: that these kids are ever really going to even try that.

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Speaker 3: So you've got to be very positive, but not forceful.

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Speaker 3: We don't ever force kids to eat the vegetables. We

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Speaker 3: don't want to bribe them, we don't want to really

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Speaker 3: put any emotion to the vegetables. We just want to

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Speaker 3: be very neutral. It's on your plate, just leave it there.

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Speaker 3: If you don't want to eat it, no problem. But

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Speaker 3: you know it is something that's yummy. Mummy will try some,

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Speaker 3: but or Daddy will try some, but I'm not actually

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Speaker 3: going to, you know, force you to eat it today.

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Speaker 3: And then that counts as an exposure. And the more

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Speaker 3: that that food is on the plate, the more that

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Speaker 3: child begins to accept that that's natural, it's normal.

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Speaker 2: Perhaps I'll pick it up one.

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Speaker 3: Day, Perhaps I'll have a little liquor a little bite,

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Speaker 3: and then before you know it, it might take months,

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Speaker 3: might even take a year, but they'll be that regular

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Speaker 3: exposure will cause them to actually try that food. So

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Speaker 3: twenty to thirty exposures for some fossy children is really

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Speaker 3: what it takes.

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Speaker 2: And multiple times.

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Speaker 3: You can't expose the kid to broccoli once and then

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Speaker 3: try it again six weeks later, because I probably won't

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Speaker 3: really even remember that initial exposure. So regular and stay

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Speaker 3: persistent with that, but be very, very neutral in your

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Speaker 3: emotions is probably the best way that you can encourage

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Speaker 3: fussy children to actually begin to try some of those vegetables.

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Speaker 1: True, and I'm with me to be honest, I'm not

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Speaker 1: a big fan of carrots, although my children are massive

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Speaker 1: fans of them. But when I was recently up with

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Speaker 1: you and I was left with Tilly for a very

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Speaker 1: brief moment because my skills with small children are far

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Speaker 1: less than they once were, and I kept putting the

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Speaker 1: cucumber on her plate we had the baby cukes, and

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Speaker 1: she was just like, nah, I'm not having I know.

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Speaker 1: I was like, oh, come on, tell you, like, just

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Speaker 1: Jimmy prout here so I can like showley aamne what

396
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Speaker 1: a good what a good feeder I am? But like

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Speaker 1: she was giving me nothing, man, nothing all right? Well,

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Speaker 1: that leads on to another topic I really wanted to cover.

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Speaker 1: And as I said, we go into much more detail

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Speaker 1: with strategies and ideas for fussy eating in the ebook,

401
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Speaker 1: but I wanted to talk a little bit about this

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Speaker 1: whole idea of kids and treats because when I was

403
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Speaker 1: growing up, a treat was a Saturday night block of

404
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Speaker 1: chocolate with the family, or a birthday cake very occasionally,

405
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Speaker 1: whereas now I find that the kids are constantly asking

406
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Speaker 1: for a treat, like daily, like after dinner a treat.

407
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Speaker 1: There is constant treats at school, so parents are always

408
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Speaker 1: bringing in cakes, cupcakes, lollipops, lollies, treats. Then and I

409
00:18:30,760 --> 00:18:34,399
Speaker 1: find small children at the cafe. There's the kid's banana bread,

410
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Speaker 1: there's the kid's baby Chino with a little biscuit with it.

411
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Speaker 1: There are just so many treats, and the reason I

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Speaker 1: wanted to chat about it was, particularly in the case

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Speaker 1: of young children. The issue with so many treats is

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Speaker 1: that they displace the key foods we want them to eat,

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Speaker 1: because going back to that idea that they don't need

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Speaker 1: a whole lot of food, if you consider I think

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Speaker 1: the data shows that, and again I talk about this

418
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Speaker 1: in the ebook, but I think at least fifty percent

419
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Speaker 1: of calorie of kids under the age of five is

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Speaker 1: coming from discretionary food, so that's junk food, and that's

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Speaker 1: foods we don't need. It's really high. I think it's

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Speaker 1: up to fifty, but I have to double check it

423
00:19:09,960 --> 00:19:13,200
Speaker 1: is in there. But basically they're having so many extra foods.

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Speaker 1: So that's things like cake, biscuits, banana bread, potato chips,

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Speaker 1: chocolate like treats all the time, and I think we

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Speaker 1: see that in our day to day because they might

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Speaker 1: have a juice and a banana bread when you go

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Speaker 1: to the coffee shop, and then we give them a

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Speaker 1: treat for doing something that we want them to do,

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Speaker 1: and then after dinner there's another treat, or they visit

431
00:19:31,200 --> 00:19:33,359
Speaker 1: their grandparents and there's treats. So I just wanted to

432
00:19:33,359 --> 00:19:36,480
Speaker 1: have a discussion about how these can slip into kids

433
00:19:36,520 --> 00:19:38,800
Speaker 1: start so easily, and how they play such a key

434
00:19:38,880 --> 00:19:41,639
Speaker 1: role in displacing other foods. So I think one of

435
00:19:41,680 --> 00:19:45,080
Speaker 1: the key messages I would say is be very clear

436
00:19:45,080 --> 00:19:47,880
Speaker 1: about how often you are offering that treat. So if

437
00:19:47,920 --> 00:19:51,480
Speaker 1: you are planning to do desserts and things regularly, you've

438
00:19:51,480 --> 00:19:53,520
Speaker 1: got to make sure that their child friendly or at

439
00:19:53,560 --> 00:19:56,480
Speaker 1: least have got some health value. So you're much better

440
00:19:56,520 --> 00:19:58,720
Speaker 1: to give them a kid's yogurt or even a little

441
00:19:58,720 --> 00:20:01,000
Speaker 1: bit of milk with e even if you put a

442
00:20:01,000 --> 00:20:03,199
Speaker 1: little bit of milo or something in it. Then to

443
00:20:03,280 --> 00:20:06,439
Speaker 1: be routinely going for heavier treats like proper ice cream

444
00:20:06,760 --> 00:20:09,280
Speaker 1: or lollies or chocolate. But I think one of the

445
00:20:09,320 --> 00:20:12,000
Speaker 1: things I see most is that the treat size is

446
00:20:12,119 --> 00:20:15,560
Speaker 1: lean and not child size, their adult size. So the

447
00:20:15,640 --> 00:20:17,119
Speaker 1: kids will go to the shop and they will have

448
00:20:17,160 --> 00:20:19,520
Speaker 1: a Magnum, they won't have a mini magnum, or they'll

449
00:20:19,560 --> 00:20:21,639
Speaker 1: have a whole size of banana bread rather than a

450
00:20:21,720 --> 00:20:24,400
Speaker 1: kid's size. So I think just be mindful of keeping

451
00:20:24,480 --> 00:20:28,159
Speaker 1: those portions under control of treats is important. And with

452
00:20:28,240 --> 00:20:31,040
Speaker 1: small kids, doing things like just like one or two

453
00:20:31,040 --> 00:20:34,080
Speaker 1: Smarties or one or two eminems rather than packets of anything.

454
00:20:34,520 --> 00:20:36,560
Speaker 1: If you are buying snack food, rather than putting a

455
00:20:36,600 --> 00:20:38,840
Speaker 1: whole packet in, open the packet and just give a

456
00:20:38,840 --> 00:20:42,400
Speaker 1: couple of pieces out of it. Anything that keeps portions

457
00:20:42,440 --> 00:20:45,119
Speaker 1: under control. Because yeah, one of the issues is that

458
00:20:45,160 --> 00:20:48,160
Speaker 1: the kid's treats are like adult sized portions. They're having

459
00:20:48,160 --> 00:20:51,119
Speaker 1: a smoothie that's an adult size. You've got to constantly

460
00:20:51,160 --> 00:20:54,200
Speaker 1: bring it down and be that small child size, which

461
00:20:54,200 --> 00:20:56,560
Speaker 1: will help a lot in terms of calorie intaken and

462
00:20:56,640 --> 00:20:57,800
Speaker 1: preventing overeating.

463
00:20:58,440 --> 00:21:00,919
Speaker 3: Yeah, you're so right, and especially for more children, the

464
00:21:01,000 --> 00:21:04,199
Speaker 3: treats are just everywhere, and they end up, like, you know,

465
00:21:04,240 --> 00:21:06,159
Speaker 3: we think that they're a cost effective option, but they

466
00:21:06,200 --> 00:21:09,520
Speaker 3: actually end up being far more costly than some of

467
00:21:09,560 --> 00:21:11,760
Speaker 3: our other whole food based options, like a small apple

468
00:21:11,840 --> 00:21:14,200
Speaker 3: or a couple of you know, carrots with some homus.

469
00:21:14,240 --> 00:21:16,120
Speaker 2: Because you know, you go to the park and you.

470
00:21:16,040 --> 00:21:17,600
Speaker 3: See the parents and they get out the you know,

471
00:21:17,640 --> 00:21:19,880
Speaker 3: the bag and the mini packet of oreos, a mini

472
00:21:19,920 --> 00:21:22,159
Speaker 3: packet of tiny teddies, a mini packet of shapes, a

473
00:21:22,160 --> 00:21:24,840
Speaker 3: mini packet of pretzels. Like you said, we just fill

474
00:21:24,920 --> 00:21:27,639
Speaker 3: up on so many snacks, and for small children, some

475
00:21:27,680 --> 00:21:29,919
Speaker 3: of those mini packets of the treat foods can be

476
00:21:29,920 --> 00:21:33,000
Speaker 3: one hundred calories. When you've got small children, that's all

477
00:21:33,000 --> 00:21:33,720
Speaker 3: they really need.

478
00:21:33,720 --> 00:21:34,639
Speaker 2: One two hundred.

479
00:21:34,400 --> 00:21:37,359
Speaker 3: Calories is plenty for you know, snacks or main meals

480
00:21:37,400 --> 00:21:39,359
Speaker 3: in between. And then, as you said, we've filled up

481
00:21:39,400 --> 00:21:41,119
Speaker 3: on snacks at the park, we might get home and

482
00:21:41,119 --> 00:21:42,879
Speaker 3: have a bottle of milk, or a lot of parents

483
00:21:42,880 --> 00:21:43,760
Speaker 3: will give kids.

484
00:21:43,560 --> 00:21:44,800
Speaker 2: Like a juice popper at the park.

485
00:21:44,880 --> 00:21:46,679
Speaker 3: They get home and they're not hungry for lunch, and

486
00:21:46,720 --> 00:21:48,960
Speaker 3: that's the reason they're not eating it, because they're having

487
00:21:49,080 --> 00:21:51,920
Speaker 3: so many of these snack foods throughout the day and

488
00:21:51,960 --> 00:21:54,720
Speaker 3: these are still ultra processed foods. And this is why

489
00:21:54,840 --> 00:21:58,560
Speaker 3: so much of our kids diet is coming from discretionary foods,

490
00:21:58,600 --> 00:22:00,800
Speaker 3: because it's all of these package based foods that we

491
00:22:00,840 --> 00:22:02,560
Speaker 3: don't really see.

492
00:22:02,400 --> 00:22:02,920
Speaker 2: Is the treat.

493
00:22:03,000 --> 00:22:05,320
Speaker 3: So yes, you've got the doughnuts and the biscuits and

494
00:22:05,359 --> 00:22:07,680
Speaker 3: the banana bread at the cafe, and the and the

495
00:22:07,760 --> 00:22:10,560
Speaker 3: you know, the birthday cake at a party. But I

496
00:22:10,600 --> 00:22:13,840
Speaker 3: think because kids are getting these snacks so regularly, parents

497
00:22:13,880 --> 00:22:17,199
Speaker 3: often forget that there's still ultra processed foods. You know,

498
00:22:17,240 --> 00:22:19,120
Speaker 3: the mini packet of tiny ted is a mini packet

499
00:22:19,160 --> 00:22:21,600
Speaker 3: of oreos. There's still the treats. But then we go

500
00:22:21,640 --> 00:22:23,520
Speaker 3: to the coffee shop, we get the baby China with

501
00:22:23,520 --> 00:22:25,200
Speaker 3: the marshmallow. That's another treat.

502
00:22:25,240 --> 00:22:27,600
Speaker 2: You know. We might get a Croissanta share, that's another treat.

503
00:22:27,880 --> 00:22:29,920
Speaker 3: And then we go out to dinner and the kid's

504
00:22:29,960 --> 00:22:32,800
Speaker 3: meal is often the chicken nuggets and chips. Really that's

505
00:22:32,840 --> 00:22:35,080
Speaker 3: another treat that's going in through the diet. Then it

506
00:22:35,160 --> 00:22:37,439
Speaker 3: might be a free juice with the kid's meal, another

507
00:22:37,520 --> 00:22:40,160
Speaker 3: treat going in. And then we wonder why they don't

508
00:22:40,200 --> 00:22:42,399
Speaker 3: want the vegetables. We wonder why they don't want the

509
00:22:42,400 --> 00:22:45,000
Speaker 3: plain chicken breasts because they're so used to having the

510
00:22:45,080 --> 00:22:48,240
Speaker 3: nuggets and the juice with the kid's meal. So I

511
00:22:48,240 --> 00:22:50,359
Speaker 3: think it's just really important to just take stock of

512
00:22:50,440 --> 00:22:52,840
Speaker 3: kids diets and even just look at what you're buying

513
00:22:52,920 --> 00:22:55,440
Speaker 3: in the trolley every week. If you've got more than

514
00:22:55,440 --> 00:22:58,440
Speaker 3: one or two boxes of say kids treats in the trolley,

515
00:22:58,680 --> 00:23:02,000
Speaker 3: particularly if they're small ChIL we're probably overdoing it. But

516
00:23:02,160 --> 00:23:05,879
Speaker 3: even for bigger kids like eight ten plus, those little

517
00:23:05,960 --> 00:23:08,480
Speaker 3: treats like the mini oreos and mini tiny Teddies, they're

518
00:23:08,520 --> 00:23:11,000
Speaker 3: just not going to even touch the sides of growing children.

519
00:23:11,040 --> 00:23:13,200
Speaker 3: Like if you've got ten year olds fourteen year olds

520
00:23:13,240 --> 00:23:15,800
Speaker 3: and they have one of them, it's nowhere near enough

521
00:23:15,800 --> 00:23:18,240
Speaker 3: for a balanced snack. And that's why kids will get

522
00:23:18,280 --> 00:23:21,080
Speaker 3: bigger kids will get so hungry, and little kids will

523
00:23:21,080 --> 00:23:22,960
Speaker 3: fill up so much on those things. So there's a

524
00:23:23,080 --> 00:23:26,399
Speaker 3: large spectrum either side of the scale based on the

525
00:23:26,440 --> 00:23:28,879
Speaker 3: age of the children. Biggie kids need a bit of protein,

526
00:23:28,880 --> 00:23:31,240
Speaker 3: you need a bit of fiber in that snack. Smaller

527
00:23:31,320 --> 00:23:33,560
Speaker 3: kids it's probably far too much. So if you can

528
00:23:33,600 --> 00:23:36,879
Speaker 3: split the mini packet of tiny Teddies between two small children,

529
00:23:37,000 --> 00:23:38,560
Speaker 3: or just give them a few out of them and

530
00:23:38,600 --> 00:23:40,960
Speaker 3: save the rest of them the next day. That's going

531
00:23:41,000 --> 00:23:43,320
Speaker 3: to be far better and won't fill them up anywhere

532
00:23:43,359 --> 00:23:46,159
Speaker 3: near as much between meals, and will allow you to

533
00:23:46,200 --> 00:23:49,000
Speaker 3: get more nutritious options in during the main meal.

534
00:23:49,520 --> 00:23:51,560
Speaker 1: True. True, And I love that example of the foods

535
00:23:51,560 --> 00:23:54,080
Speaker 1: that the whenever you're eating out, there's so many chips

536
00:23:54,119 --> 00:23:55,480
Speaker 1: is and there's so many fries.

537
00:23:55,600 --> 00:23:58,000
Speaker 3: It's always nuggets in the chips, right, And like sometimes

538
00:23:58,080 --> 00:24:00,119
Speaker 3: it's spaghetti. But I've got a one year old on

539
00:24:00,119 --> 00:24:01,440
Speaker 3: a three year old. I'm not going to order a

540
00:24:01,480 --> 00:24:03,119
Speaker 3: spaghetti option for them at the restaurant.

541
00:24:03,160 --> 00:24:06,480
Speaker 2: It's going to go everywhere. I'll be mortified. Can you imagine?

542
00:24:06,480 --> 00:24:08,280
Speaker 3: That would be literally be spaghetti on the roof of

543
00:24:08,280 --> 00:24:10,720
Speaker 3: the restaurant. So I'm like most parents, I am forced

544
00:24:10,760 --> 00:24:12,760
Speaker 3: to get the chicken in the chips because a the

545
00:24:12,800 --> 00:24:15,159
Speaker 3: kids love it. It's one of them, you know, the

546
00:24:15,920 --> 00:24:19,239
Speaker 3: cleaner options. Occasionally there's fish and chips, and I might

547
00:24:19,359 --> 00:24:21,639
Speaker 3: order that because my kids like fish, but it's always battered,

548
00:24:21,680 --> 00:24:24,200
Speaker 3: it's always crumbed, it always comes with a hundred chips.

549
00:24:24,240 --> 00:24:27,080
Speaker 3: So there's not really that many options for small children

550
00:24:27,160 --> 00:24:29,919
Speaker 3: off the menu. Occasionally I'll get a steak in and veggies,

551
00:24:29,960 --> 00:24:31,439
Speaker 3: and the kids might share a bit of steak, a

552
00:24:31,440 --> 00:24:33,639
Speaker 3: few chips and a bit of broccoli. But it really

553
00:24:33,680 --> 00:24:35,960
Speaker 3: just depends on where you're going. So you know, we

554
00:24:36,040 --> 00:24:38,439
Speaker 3: are bound by what's on off the cafes and we

555
00:24:38,440 --> 00:24:40,240
Speaker 3: don't want to make a huge mess. Hence I never

556
00:24:40,320 --> 00:24:42,920
Speaker 3: order spaghetti for my kids if we're out. But there

557
00:24:42,960 --> 00:24:45,359
Speaker 3: are a lot of things that we can control within

558
00:24:45,400 --> 00:24:48,000
Speaker 3: the home environment, and I think that's so much better

559
00:24:48,040 --> 00:24:50,119
Speaker 3: that we do that rather than getting too wrapped up

560
00:24:50,160 --> 00:24:52,320
Speaker 3: on what's on offer outside.

561
00:24:51,840 --> 00:24:52,280
Speaker 2: Of the house.

562
00:24:52,280 --> 00:24:55,639
Speaker 3: But we do need to take that into consideration that

563
00:24:55,800 --> 00:24:57,840
Speaker 3: all of those things going in outside of the house

564
00:24:57,920 --> 00:24:59,920
Speaker 3: is still treats, because I've certainly been to many res

565
00:25:00,000 --> 00:25:02,040
Speaker 3: restaurants where you get the kids menu and you get

566
00:25:02,040 --> 00:25:04,119
Speaker 3: the nuggets and the chips, and it keeps the kids happy,

567
00:25:04,200 --> 00:25:06,000
Speaker 3: but it comes with the free juice, and it comes

568
00:25:06,000 --> 00:25:08,160
Speaker 3: with the free ice cream. And I would always say,

569
00:25:08,200 --> 00:25:09,760
Speaker 3: but I've noticed that I don't want it. I just

570
00:25:09,760 --> 00:25:12,160
Speaker 3: want water, no ice cream. But sometimes they just bring

571
00:25:12,200 --> 00:25:13,800
Speaker 3: it to the table and then the minute the kid

572
00:25:13,880 --> 00:25:16,159
Speaker 3: sees it, it's like you get a meltdown or you

573
00:25:16,280 --> 00:25:18,880
Speaker 3: just give the kids the juice, like, it's really difficult

574
00:25:18,880 --> 00:25:20,800
Speaker 3: for parents to do that. So as much as we

575
00:25:20,840 --> 00:25:24,160
Speaker 3: can control what's on off inside the house, it's going

576
00:25:24,200 --> 00:25:26,480
Speaker 3: to be far better for our kids nutrition long term.

577
00:25:26,800 --> 00:25:28,440
Speaker 1: True. And I have to say that I am quite

578
00:25:28,440 --> 00:25:31,280
Speaker 1: strict on soft drink, Like I still see kids, you know,

579
00:25:31,359 --> 00:25:34,280
Speaker 1: quite young kids at primary school at parties and the

580
00:25:34,320 --> 00:25:37,880
Speaker 1: parents are bringing soft drink or ordering it. Like there

581
00:25:37,920 --> 00:25:40,119
Speaker 1: is no place in the diet for young children for

582
00:25:40,160 --> 00:25:43,159
Speaker 1: soft drink, even for special occasion. It is so bad

583
00:25:43,200 --> 00:25:46,440
Speaker 1: for them, that intensely sweet beverage. And if you're someone

584
00:25:46,480 --> 00:25:49,040
Speaker 1: who's never given your kids soft drink you'll notice they

585
00:25:49,040 --> 00:25:50,720
Speaker 1: don't even like it now. They don't look for it,

586
00:25:50,720 --> 00:25:52,720
Speaker 1: they don't ask for it. So the more you say no,

587
00:25:52,840 --> 00:25:55,399
Speaker 1: the better. It shouldn't be a party food. It's a

588
00:25:55,520 --> 00:25:57,960
Speaker 1: toxic food for all of us. We shouldn't be encouraging

589
00:25:57,960 --> 00:25:59,879
Speaker 1: our kids to drink it at any point in time.

590
00:26:00,160 --> 00:26:01,919
Speaker 1: And I do feel quite strongly about that, and I

591
00:26:01,920 --> 00:26:05,000
Speaker 1: am like you. Whenever there's an opportunity at a pubor

592
00:26:05,160 --> 00:26:07,000
Speaker 1: or something and they offer them a juice or a

593
00:26:07,000 --> 00:26:08,920
Speaker 1: soft drink, I always say no, I'll just have water

594
00:26:09,040 --> 00:26:11,760
Speaker 1: or sparkling water, because that's how strongly I feel about

595
00:26:11,760 --> 00:26:14,680
Speaker 1: it being completely inappropriate. And a lot of my kids

596
00:26:14,840 --> 00:26:17,000
Speaker 1: friends at school they've got cavities in their teeth, you know,

597
00:26:17,040 --> 00:26:18,640
Speaker 1: of course they do. They've been drinking juice and soft

598
00:26:18,720 --> 00:26:20,639
Speaker 1: drink as long as I've known them. They're too little.

599
00:26:20,760 --> 00:26:22,919
Speaker 1: So yeah, if you can be strict, that's something to

600
00:26:22,960 --> 00:26:26,199
Speaker 1: be strict about, which leads to another topic that is

601
00:26:26,320 --> 00:26:29,639
Speaker 1: really relevant to kids and teen nutrition actually, and is

602
00:26:29,880 --> 00:26:33,800
Speaker 1: the need for protein in the diet. Now. Proteins are

603
00:26:33,840 --> 00:26:36,760
Speaker 1: certainly a buzzword when it comes to adult nutrition and

604
00:26:36,800 --> 00:26:40,960
Speaker 1: women in perimenopause and in terms of promoting healthy body

605
00:26:40,960 --> 00:26:43,600
Speaker 1: composition and not get enough in the diet. Now, it's

606
00:26:43,640 --> 00:26:46,240
Speaker 1: a little bit tricky when it comes to kids because

607
00:26:46,359 --> 00:26:48,439
Speaker 1: kids don't actually need a lot of protein. It's not

608
00:26:48,480 --> 00:26:52,159
Speaker 1: the same situation as adults. They need far less, you know.

609
00:26:52,200 --> 00:26:54,280
Speaker 1: I think the overall amounts and again we go into

610
00:26:54,280 --> 00:26:56,640
Speaker 1: great detail in this in the book, but it's only

611
00:26:56,760 --> 00:26:58,840
Speaker 1: say thirty fifty grams in total per day for a

612
00:26:58,880 --> 00:27:01,879
Speaker 1: primary school age child, which is literally having some chicken

613
00:27:02,000 --> 00:27:04,199
Speaker 1: or lean meat or fish at dinner, some dairy and

614
00:27:04,240 --> 00:27:06,320
Speaker 1: that's it. You don't need to supplement, and that's why

615
00:27:06,400 --> 00:27:10,359
Speaker 1: higher protein foods like the yogurts, certainly protein powder, protein

616
00:27:10,400 --> 00:27:14,040
Speaker 1: bread are completely inappropriate for children. But one area of

617
00:27:14,040 --> 00:27:16,280
Speaker 1: protein I did want to talk about in particular with

618
00:27:16,359 --> 00:27:19,280
Speaker 1: primary school aged children is the need for protein at

619
00:27:19,320 --> 00:27:22,600
Speaker 1: school because if you consider what generally goes in a

620
00:27:22,640 --> 00:27:26,280
Speaker 1: school lunch box, it is generally all high carbohydrate food

621
00:27:26,320 --> 00:27:29,560
Speaker 1: because they half counschent, sip, and often it's fruit because

622
00:27:29,600 --> 00:27:31,800
Speaker 1: even though we'd prefer veggies, a lot of kids will

623
00:27:31,840 --> 00:27:39,280
Speaker 1: prefer apple, mandarin, plum, peach, watermelon, grapes over carrots, celery, cucumber, capsukum.

624
00:27:39,720 --> 00:27:41,720
Speaker 1: So if you can get veggies in crunch and sip,

625
00:27:41,760 --> 00:27:44,399
Speaker 1: that's ideal, but if not as softened fruit, then the

626
00:27:44,480 --> 00:27:47,720
Speaker 1: normal snack food for kids muslei bars, packets of staff,

627
00:27:47,880 --> 00:27:50,480
Speaker 1: rice things, pretzels are or high carbohydrate.

628
00:27:51,040 --> 00:27:51,520
Speaker 2: It can be.

629
00:27:51,520 --> 00:27:54,800
Speaker 1: Really tricky to get protein on the sandwiches or wraps

630
00:27:54,800 --> 00:27:56,880
Speaker 1: because you might be worried about it going not great.

631
00:27:56,920 --> 00:27:58,879
Speaker 1: You're in Queensland, it gets hot, so you might do

632
00:27:58,960 --> 00:28:02,040
Speaker 1: something plainer on a sand like even a slice of cheese,

633
00:28:02,160 --> 00:28:04,560
Speaker 1: or just to spread like a veggimite, because again that's

634
00:28:04,600 --> 00:28:06,720
Speaker 1: what kids tend to go for a lot of kids

635
00:28:06,760 --> 00:28:10,000
Speaker 1: are still eating white bread, so that entire lunch box

636
00:28:10,160 --> 00:28:13,000
Speaker 1: is high carbohydrate. And the issue with that is that

637
00:28:13,040 --> 00:28:17,000
Speaker 1: they arrive home from school absolutely starving because they haven't

638
00:28:17,080 --> 00:28:19,960
Speaker 1: had any dietary bulk to hold them and keep them satisfied,

639
00:28:20,000 --> 00:28:22,560
Speaker 1: and then they tend to overeat through the afternoon and

640
00:28:22,600 --> 00:28:25,359
Speaker 1: then inevitably don't want their healthy dinner because they've snapped

641
00:28:25,359 --> 00:28:27,560
Speaker 1: too much when they've got home from school. So I

642
00:28:27,640 --> 00:28:29,640
Speaker 1: wanted just to talk a little bit about the importance

643
00:28:29,640 --> 00:28:33,200
Speaker 1: of protein in the school lunch box because that will

644
00:28:33,240 --> 00:28:36,000
Speaker 1: help to control their appetite and prevent that over eating.

645
00:28:36,119 --> 00:28:38,680
Speaker 1: So a few of the superfoods that I will routinely

646
00:28:38,720 --> 00:28:41,360
Speaker 1: try and add to my own kid's lunch box. I'm

647
00:28:41,360 --> 00:28:43,760
Speaker 1: a big fan of dairy based snacks, so whether it's

648
00:28:43,800 --> 00:28:46,320
Speaker 1: baby bell, whether it's cheese and crackers. I even will

649
00:28:46,400 --> 00:28:49,280
Speaker 1: use the little flavored chocolate milk drinks. Yes, they have

650
00:28:49,360 --> 00:28:51,640
Speaker 1: somematted sugar, but I would rather they have that than

651
00:28:51,760 --> 00:28:55,440
Speaker 1: juice or other high carbohydrate snacks. Myself, I put in

652
00:28:55,520 --> 00:28:59,200
Speaker 1: either lean sausages or pieces of chicken strips in the

653
00:28:59,280 --> 00:29:01,959
Speaker 1: lunch box. Now now it is insulated lunch box. I've

654
00:29:01,960 --> 00:29:05,120
Speaker 1: also got a thermos meatballs because my kids prefer that

655
00:29:05,240 --> 00:29:07,320
Speaker 1: to a sandwich. But if you have a kid who

656
00:29:07,400 --> 00:29:09,880
Speaker 1: enjoys a sandwich and they're happy to have some meat

657
00:29:09,920 --> 00:29:12,760
Speaker 1: on there, because that leads us to the conversation about

658
00:29:12,800 --> 00:29:17,440
Speaker 1: processed meat, because really it's not suggested that we include

659
00:29:17,520 --> 00:29:19,720
Speaker 1: much ham or turkey in our diet at all. You know,

660
00:29:19,760 --> 00:29:22,240
Speaker 1: it contains night traits, it is associated with an increased

661
00:29:22,320 --> 00:29:24,560
Speaker 1: risk of bowel cancer. But it is a tricky one

662
00:29:24,600 --> 00:29:27,080
Speaker 1: at school because what do we put on the school lunches.

663
00:29:27,120 --> 00:29:29,360
Speaker 1: You know, Leanne I grew up with Devon back in

664
00:29:29,360 --> 00:29:32,120
Speaker 1: the early eighties. Now a lot of people are still

665
00:29:32,200 --> 00:29:35,360
Speaker 1: using ham, turkey, you know. I think the message is

666
00:29:35,400 --> 00:29:37,280
Speaker 1: just try and mix it up because they're actually not

667
00:29:37,560 --> 00:29:40,920
Speaker 1: as high in protein as proper chicken meat or tuna anyway.

668
00:29:41,280 --> 00:29:43,440
Speaker 1: So if you can get some sort of hard boiled

669
00:29:43,440 --> 00:29:47,200
Speaker 1: egg or tuna or lean leftover meat onto wrap sandwiches

670
00:29:47,280 --> 00:29:49,480
Speaker 1: or even as a piece, that's going to be much better,

671
00:29:49,920 --> 00:29:52,760
Speaker 1: particularly for kids as they move through the primary school

672
00:29:52,840 --> 00:29:55,080
Speaker 1: edges and they're getting to say nine, ten eleven, and

673
00:29:55,120 --> 00:29:56,560
Speaker 1: they're really getting quite hungry.

674
00:29:57,160 --> 00:29:59,200
Speaker 3: Yeah, it's really difficult. Eggs are a really great one.

675
00:29:59,240 --> 00:30:00,920
Speaker 3: Like you can put a couple boiled eggs into a

676
00:30:00,960 --> 00:30:02,880
Speaker 3: lunch box. You can mash them down with a bit

677
00:30:02,920 --> 00:30:04,560
Speaker 3: of mail, a little bit of curry powder and make

678
00:30:04,640 --> 00:30:06,920
Speaker 3: like an egg and lettuce sandwich. You could do like

679
00:30:06,920 --> 00:30:09,200
Speaker 3: a little minifro tatas to go into the lunch box.

680
00:30:09,200 --> 00:30:11,320
Speaker 3: But certainly depending on where you are, you would want

681
00:30:11,320 --> 00:30:13,760
Speaker 3: an ice break with that, particularly if you live in Queensland.

682
00:30:13,960 --> 00:30:15,880
Speaker 3: Or like Susie said, you can use a thermos and

683
00:30:15,920 --> 00:30:17,760
Speaker 3: they're really handy. I've had a lot of my clients

684
00:30:17,760 --> 00:30:20,120
Speaker 3: who you know, might be in like a sales role

685
00:30:20,240 --> 00:30:21,680
Speaker 3: or something. They're on the road a lot. They don't

686
00:30:21,720 --> 00:30:24,480
Speaker 3: have access to a regular microwave or you know, kitchen

687
00:30:24,520 --> 00:30:27,280
Speaker 3: type facilities, so they will use thermass and they're really great.

688
00:30:27,320 --> 00:30:29,400
Speaker 2: You don't have to put a full meal into a thermos.

689
00:30:29,600 --> 00:30:31,280
Speaker 3: I think a lot of times people think, oh, I'm

690
00:30:31,280 --> 00:30:33,400
Speaker 3: not eating a full curry or a spaghetti, so I

691
00:30:33,400 --> 00:30:35,840
Speaker 3: don't have a need for a thermos. But like Susie said,

692
00:30:35,880 --> 00:30:37,719
Speaker 3: you can just put a couple of meatballs into a thermist.

693
00:30:37,760 --> 00:30:39,280
Speaker 3: You can put a bit of warm chicken breast through

694
00:30:39,280 --> 00:30:41,240
Speaker 3: a bit of crumb chicken into a thermos and it

695
00:30:41,280 --> 00:30:43,200
Speaker 3: will keep it hot. But really we do want to

696
00:30:43,200 --> 00:30:45,400
Speaker 3: eat that type of food at the first break, but

697
00:30:45,560 --> 00:30:47,240
Speaker 3: I think depending on a lot of schools, they do

698
00:30:47,320 --> 00:30:49,280
Speaker 3: sort of do this sip and crunch at the first break,

699
00:30:49,440 --> 00:30:51,480
Speaker 3: so it's a little bit harder to kind of have

700
00:30:51,600 --> 00:30:53,920
Speaker 3: that warmer meal. But I think eggs are a really

701
00:30:53,960 --> 00:30:57,560
Speaker 3: really great addition. And then any type of leftover protein

702
00:30:57,600 --> 00:31:00,400
Speaker 3: that you've got from dinner the night before with some steaks,

703
00:31:00,560 --> 00:31:02,600
Speaker 3: like you said, a lean sausage or a little bit

704
00:31:02,640 --> 00:31:05,000
Speaker 3: of crumb chicken breast is a really good option as well.

705
00:31:05,160 --> 00:31:07,280
Speaker 3: And then you can add the veggiemi sandwich on the side.

706
00:31:07,320 --> 00:31:09,240
Speaker 3: There's no problem with using a bit of spread on

707
00:31:09,280 --> 00:31:11,680
Speaker 3: a sandwich if that's what you want. But certainly for

708
00:31:11,720 --> 00:31:13,640
Speaker 3: bigger children, there has to be a bit of protein

709
00:31:13,680 --> 00:31:16,120
Speaker 3: in the lunch box somewhere or they are going to

710
00:31:16,200 --> 00:31:18,479
Speaker 3: come back absolutely ravenous, like you said. And if you're

711
00:31:18,520 --> 00:31:20,880
Speaker 3: not comfortable with putting the protein in the lunch box

712
00:31:20,880 --> 00:31:22,800
Speaker 3: because you don't want it stored for too long without

713
00:31:22,880 --> 00:31:25,240
Speaker 3: you know, a refrigerator, bring it with you to afternoon

714
00:31:25,240 --> 00:31:27,160
Speaker 3: tea when you pick the kids up from school.

715
00:31:27,240 --> 00:31:27,800
Speaker 2: Let's be honest.

716
00:31:27,880 --> 00:31:30,320
Speaker 3: Kids aren't going to wait till five, six, seven o'clock

717
00:31:30,360 --> 00:31:33,120
Speaker 3: for dinner. They're starving. They need some marterrooon tea snack.

718
00:31:33,200 --> 00:31:35,800
Speaker 3: So that's where you can bring the protein for afternoon tea.

719
00:31:35,840 --> 00:31:38,120
Speaker 3: Bring some protein, bring some veggies, let the munch on

720
00:31:38,160 --> 00:31:38,920
Speaker 3: that in the car on.

721
00:31:38,880 --> 00:31:39,480
Speaker 2: The way home.

722
00:31:39,800 --> 00:31:42,040
Speaker 3: And then, like Susie said in the beginning, it doesn't

723
00:31:42,080 --> 00:31:44,160
Speaker 3: really matter if they eat too much or not much

724
00:31:44,200 --> 00:31:46,440
Speaker 3: at all at dinner because they've had a really solid,

725
00:31:46,480 --> 00:31:50,120
Speaker 3: balanced afternoon tea. I follow a like a mummy blogger

726
00:31:50,160 --> 00:31:52,960
Speaker 3: I think on Instagram, and she's huge interfeeding her kids

727
00:31:53,000 --> 00:31:55,640
Speaker 3: dinner at three o'clock. And people are like, that's so weird,

728
00:31:55,640 --> 00:31:57,560
Speaker 3: why would you do that? But she's like, I literally

729
00:31:57,560 --> 00:31:59,560
Speaker 3: feed my kid a hot main meal at three o'clock

730
00:31:59,560 --> 00:32:01,800
Speaker 3: when I pick up from schools three thirty or whatever

731
00:32:01,840 --> 00:32:04,440
Speaker 3: it is, and they eat a really well balanced main meal.

732
00:32:04,440 --> 00:32:05,840
Speaker 3: So if they want a bit of cereal they want

733
00:32:05,920 --> 00:32:08,280
Speaker 3: just a banana at six o'clock, seven o'clock later on,

734
00:32:08,360 --> 00:32:10,760
Speaker 3: I'm not even phazed because they've eaten a great, hot,

735
00:32:10,800 --> 00:32:13,320
Speaker 3: balanced meal with some vegetables at you know, three thirty

736
00:32:13,360 --> 00:32:15,800
Speaker 3: four o'clock, So I'm a big fan luck instead of

737
00:32:15,840 --> 00:32:18,480
Speaker 3: getting a main meal in early because by the time

738
00:32:18,520 --> 00:32:20,720
Speaker 3: it gets to five six o'clock, most kids, you know,

739
00:32:20,720 --> 00:32:21,520
Speaker 3: is there anything like mine?

740
00:32:21,520 --> 00:32:22,200
Speaker 2: They're a bit feral.

741
00:32:22,240 --> 00:32:25,280
Speaker 3: They're just they're overtired, they're overstrung, they need a god

742
00:32:25,280 --> 00:32:27,440
Speaker 3: as sleep and it's just a massive flight at the

743
00:32:27,480 --> 00:32:29,240
Speaker 3: kitchen dinner table every single night.

744
00:32:29,280 --> 00:32:31,120
Speaker 2: So if you can get those nutrients.

745
00:32:30,600 --> 00:32:32,960
Speaker 3: In earlier, you're only going to you know, do the

746
00:32:32,960 --> 00:32:34,680
Speaker 3: best you can for your family, and it's only going

747
00:32:34,720 --> 00:32:35,959
Speaker 3: to pay off for you long term.

748
00:32:36,440 --> 00:32:38,520
Speaker 1: True and true, true, All right ly and well. For

749
00:32:38,560 --> 00:32:41,680
Speaker 1: our final segment of this special episode on kids and

750
00:32:41,720 --> 00:32:44,040
Speaker 1: teen nutrition, I wanted to talk a little bit about

751
00:32:44,080 --> 00:32:47,360
Speaker 1: teenagers because I do get a lot of questions on

752
00:32:47,560 --> 00:32:51,520
Speaker 1: our Nutrition Couch podcast instro about feeding teenagers, and it's

753
00:32:51,560 --> 00:32:53,880
Speaker 1: a whole different kettle of fish, whether you're looking at

754
00:32:54,200 --> 00:32:57,680
Speaker 1: growth or concern about weight gain or even not gaining weight,

755
00:32:58,200 --> 00:33:01,360
Speaker 1: hunger preparing for exam. We certainly cover all of those

756
00:33:01,480 --> 00:33:04,960
Speaker 1: key issues, including energy, drinks, and fast food, But what

757
00:33:05,040 --> 00:33:07,840
Speaker 1: I wanted to chat specifically around teenagers, and what I

758
00:33:07,840 --> 00:33:11,160
Speaker 1: would like the take home message to be is that yes,

759
00:33:11,280 --> 00:33:15,760
Speaker 1: teenagers and particularly teenage boys have huge energy demands, particularly

760
00:33:15,800 --> 00:33:19,480
Speaker 1: if they're really active and tall. Young teenage girls will

761
00:33:19,480 --> 00:33:21,520
Speaker 1: tend to go through their growth but a lot earlier

762
00:33:21,520 --> 00:33:25,240
Speaker 1: and as such potentially be battling unwanted necessary weight gain

763
00:33:25,320 --> 00:33:28,360
Speaker 1: and hormone issues if they're having difficulty with their periods

764
00:33:28,360 --> 00:33:31,440
Speaker 1: and iron. So we cover that too, But I wanted

765
00:33:31,480 --> 00:33:34,440
Speaker 1: to talk about with teens. Probably my biggest take home messages.

766
00:33:35,480 --> 00:33:41,160
Speaker 1: Teens need meals, not snacks, because you see teens constantly

767
00:33:41,200 --> 00:33:45,880
Speaker 1: fueling up on snack foods. So the shapes, the music bars,

768
00:33:45,920 --> 00:33:49,320
Speaker 1: the crackers, the dip, the acy balls, the energy drinks.

769
00:33:49,640 --> 00:33:51,720
Speaker 1: But the trouble with all of those foods is they've

770
00:33:51,720 --> 00:33:53,880
Speaker 1: got no proteins, so they're never full and they just

771
00:33:54,000 --> 00:33:58,640
Speaker 1: keep eating or fiber. Yeah, So as a parent of teenagers,

772
00:33:58,720 --> 00:34:01,239
Speaker 1: the best thing I would en courage parents to do

773
00:34:01,400 --> 00:34:04,120
Speaker 1: is have meals around so that when they get home

774
00:34:04,120 --> 00:34:07,640
Speaker 1: from school they can eat leftovers. You're actually putting like

775
00:34:08,000 --> 00:34:10,879
Speaker 1: lean meat, you know, using sandwiches as a snack at

776
00:34:10,960 --> 00:34:15,200
Speaker 1: school and then reverting to the cooked food in thermoss

777
00:34:15,200 --> 00:34:18,320
Speaker 1: for the actual lunch meal. Because if they're only eating

778
00:34:18,360 --> 00:34:20,840
Speaker 1: sandwiches and snack food all day, they will eat you

779
00:34:20,880 --> 00:34:22,480
Speaker 1: out of house and home when they get home and

780
00:34:22,520 --> 00:34:25,840
Speaker 1: again reaching for high carbohydrate things. So I would be

781
00:34:25,920 --> 00:34:29,879
Speaker 1: really making sure they've got access to smoothies, toasted sandwiches,

782
00:34:30,239 --> 00:34:34,239
Speaker 1: dumplings and at amrmaie leftovers, make extra pasta, put some

783
00:34:34,320 --> 00:34:36,520
Speaker 1: chicken through it, or put some tuna through it. The

784
00:34:36,520 --> 00:34:39,800
Speaker 1: more you can earn them towards balanced meals, the better

785
00:34:39,880 --> 00:34:43,320
Speaker 1: you will find it in terms of appetite, control nutrient intake,

786
00:34:43,680 --> 00:34:46,319
Speaker 1: and minimize your spend on all snack food. It's a

787
00:34:46,320 --> 00:34:49,359
Speaker 1: waste of money filling teenagers up on snack food. They're

788
00:34:49,360 --> 00:34:50,719
Speaker 1: never going to be full, and it's going to cost

789
00:34:50,760 --> 00:34:54,680
Speaker 1: you an absolute fortune for refined process carbohydrates and really

790
00:34:54,760 --> 00:34:55,840
Speaker 1: poor quality nutrition.

791
00:34:56,400 --> 00:34:57,479
Speaker 2: Yeah, I completely agree.

792
00:34:57,520 --> 00:34:59,600
Speaker 3: And how many times have you got leftovers where you're like,

793
00:34:59,800 --> 00:35:01,719
Speaker 3: it's it's not quite enough for a meal, so maybe

794
00:35:01,760 --> 00:35:03,719
Speaker 3: I'll just finish it off today. Like I have so

795
00:35:03,800 --> 00:35:06,120
Speaker 3: many ladies that I work with that have this struggle.

796
00:35:06,160 --> 00:35:08,160
Speaker 3: They're like, oh, I probably overeate at dinner because there

797
00:35:08,200 --> 00:35:09,719
Speaker 3: was only a little bit left and I didn't, you know,

798
00:35:09,760 --> 00:35:11,279
Speaker 3: I didn't want to waste it and it wasn't enough

799
00:35:11,280 --> 00:35:13,839
Speaker 3: for lunch the next day. That is the perfect thing

800
00:35:14,120 --> 00:35:16,799
Speaker 3: to give to your growing teenagers, just a little bit

801
00:35:16,840 --> 00:35:18,320
Speaker 3: of the leftovers, a little bit of me it's a

802
00:35:18,320 --> 00:35:19,799
Speaker 3: little bit of you know, a little bit of rice,

803
00:35:19,840 --> 00:35:21,560
Speaker 3: a little bit of veggiees, that tiny bit of stir

804
00:35:21,640 --> 00:35:23,719
Speaker 3: fry that you think, oh, should I eat it? Should

805
00:35:23,760 --> 00:35:26,560
Speaker 3: I just put a little bit extra into Hubby's plate. Like, really,

806
00:35:26,600 --> 00:35:29,919
Speaker 3: we probably don't need that extra nutrition, particularly if.

807
00:35:29,840 --> 00:35:31,560
Speaker 2: The goal is weight loss for US adults.

808
00:35:31,840 --> 00:35:34,799
Speaker 3: But really that's where growing kids can fuel up and

809
00:35:34,840 --> 00:35:37,399
Speaker 3: really get in nice balanced meals. Sushi is a great

810
00:35:37,400 --> 00:35:40,520
Speaker 3: optionist snacks for growing teenagers as well. If you're going

811
00:35:40,560 --> 00:35:42,440
Speaker 3: to make it yourself, it's a bit finicky, but if

812
00:35:42,440 --> 00:35:44,440
Speaker 3: you just buy it, particularly if you're going past like

813
00:35:44,440 --> 00:35:46,719
Speaker 3: one of the sushi shops sort of around closing time.

814
00:35:46,800 --> 00:35:49,160
Speaker 3: Often they'll do half priced rolls and stuff, so it

815
00:35:49,239 --> 00:35:52,160
Speaker 3: can be I guess quite affordable a few times a week.

816
00:35:52,200 --> 00:35:54,160
Speaker 3: A bit of tuna on some corn bins, a bit

817
00:35:54,200 --> 00:35:57,360
Speaker 3: of cheese, cottage cheese, tomato. There's some really good options

818
00:35:57,360 --> 00:35:59,440
Speaker 3: that like mini meals that you can fuel kids up

819
00:35:59,440 --> 00:36:02,600
Speaker 3: with teenage growing kids. Some soups, some chicken and veggie

820
00:36:02,600 --> 00:36:05,160
Speaker 3: soup is a really great idea if it's cooler in winter,

821
00:36:05,560 --> 00:36:07,920
Speaker 3: or like Susy Sai'd just some dumplings and some ottamamate.

822
00:36:07,960 --> 00:36:11,040
Speaker 2: It's a really smart choice. Kids just need that extra fuel.

823
00:36:11,320 --> 00:36:14,680
Speaker 3: But again, there's a massive spectrum between growing teenage boys

824
00:36:14,680 --> 00:36:18,320
Speaker 3: who literally are just always playing sports, they're always running around,

825
00:36:18,400 --> 00:36:20,839
Speaker 3: they're just doing some form of training or exercise all

826
00:36:20,880 --> 00:36:24,000
Speaker 3: the time, versus you know, some teenage girls really don't

827
00:36:24,000 --> 00:36:26,760
Speaker 3: play any sport and they're going through those puberty years

828
00:36:26,760 --> 00:36:29,320
Speaker 3: and they're just not burning anywhere near enough calories to

829
00:36:29,400 --> 00:36:32,120
Speaker 3: say some of their male counterparts. So it really is

830
00:36:32,160 --> 00:36:35,040
Speaker 3: a spectrum based on where your kids at, how much

831
00:36:35,080 --> 00:36:37,960
Speaker 3: activity they do, and really even for some kids, you know,

832
00:36:38,040 --> 00:36:40,600
Speaker 3: metabolism and that does come back to genetics. Some kids

833
00:36:40,640 --> 00:36:44,719
Speaker 3: are just metabolically so superior than other kids, and it's

834
00:36:44,760 --> 00:36:46,840
Speaker 3: like nothing you can give them touches the edges. But

835
00:36:46,920 --> 00:36:49,520
Speaker 3: that's where really the protein and the fiber from the

836
00:36:49,640 --> 00:36:52,680
Speaker 3: vegetables comes in really really helpful, because if they're just

837
00:36:52,680 --> 00:36:55,000
Speaker 3: going to fill up on carb carb carb, they're just

838
00:36:55,080 --> 00:36:57,439
Speaker 3: going to be constantly putting it in, burning it off,

839
00:36:57,440 --> 00:37:00,800
Speaker 3: and never really ever feeling satiated. The great tips to

840
00:37:00,880 --> 00:37:04,840
Speaker 3: use mini meals or leftovers for growing teens to actually

841
00:37:05,120 --> 00:37:07,239
Speaker 3: balance their nutrition properly throughout the day.

842
00:37:07,800 --> 00:37:10,320
Speaker 1: Perfect all right, Lemma. We could literally talk about kids

843
00:37:10,320 --> 00:37:13,279
Speaker 1: and teen nutrition all day. So if you are interested

844
00:37:13,400 --> 00:37:16,960
Speaker 1: in all things feeding your kids with ideas, practical solutions,

845
00:37:17,000 --> 00:37:20,160
Speaker 1: and the theory of key nutrient requirements for kids across

846
00:37:20,160 --> 00:37:23,640
Speaker 1: the lifespan, our latest ebook of over two hundred pages

847
00:37:23,719 --> 00:37:27,600
Speaker 1: is available at the nutritioncouch dot com. It's called Your Kids,

848
00:37:27,680 --> 00:37:31,239
Speaker 1: Their Food. It's packed full of practical tips, information on

849
00:37:31,280 --> 00:37:34,400
Speaker 1: feeding kids in general, lots of product ideas, lots of

850
00:37:34,440 --> 00:37:37,480
Speaker 1: practical tips on how to improve their nutrient intake, and

851
00:37:37,560 --> 00:37:41,319
Speaker 1: lots of your most common nutrition questions answered. So whether

852
00:37:41,360 --> 00:37:43,799
Speaker 1: you have a fussy eater, whether you have a teenager,

853
00:37:44,080 --> 00:37:47,320
Speaker 1: whether you have a really active primary school aged child,

854
00:37:47,400 --> 00:37:50,279
Speaker 1: we have all the nutrition information you will need. So

855
00:37:50,400 --> 00:37:52,839
Speaker 1: check that out and as always, thank you so much

856
00:37:52,880 --> 00:37:55,360
Speaker 1: for listening, and we will see you next Wednesday for

857
00:37:55,400 --> 00:37:57,880
Speaker 1: our regular episode drop have a great week.

858
00:37:58,080 --> 00:37:58,880
Speaker 2: Thank you for listening.

859
00:38:02,400 --> 00:38:03,320
Speaker 3: Mostads