Speaker 1: Whether you are a parent of a toddler likely Anne,
Speaker 1: or a primary school age child like myself, or juggling
Speaker 1: the teenage years, it's safe to say at some points
Speaker 1: in time, kids and teen nutrition crosses your mind. With
Speaker 1: so many foods out there marketed specifically to kids and
Speaker 1: busy parents juggling issues like fussy eating, nutrient deficiencies, over eating,
Speaker 1: and constant hunger, there are plenty of questions to be
Speaker 1: answered when it comes to kids nutrition. So on today's
Speaker 1: special release episode of The Nutrition Couch to celebrate our
Speaker 1: brand new Kids and Teens ebook, Your Kids Their Food,
Speaker 1: we are here to cover some of the big issues
Speaker 1: when it comes to feeding busy, growing children. Hi, I'm
Speaker 1: Susie Burrow and.
Speaker 2: I'm Leon Wood, and.
Speaker 1: Together we bring you The Nutrition Couch, the weekly podcast
Speaker 1: that keeps you up to date on everything you need
Speaker 1: to know in the world of nutrition. Well, yeah, how
Speaker 1: long have we been working on a kid's nutrition book
Speaker 1: for It has.
Speaker 3: Been a long long time coming, and we've had many, many,
Speaker 3: many many dms being.
Speaker 2: Like, when's it coming? I need help? So we are
Speaker 2: proud to say it is finally here.
Speaker 1: It's finally here. It's been my project and I've been
Speaker 1: really dragging the chain. Leanne is silently furious at me.
Speaker 1: I've had like writer's block, I've had burnout. I've really
Speaker 1: struggled to bring this together. But I think one of
Speaker 1: the reasons is that it's got so much in it
Speaker 1: because when you start to deep dive the world of
Speaker 1: kids nutrition, you're dealing with toddlers. You're dealing with primary
Speaker 1: school age kids and issues with fussy eating and feeding
Speaker 1: them at school and lunch box snacks, and then you
Speaker 1: move on to older kids and the issues that come
Speaker 1: with not getting enough calcium or iron, and then teenagers, like,
Speaker 1: there's so many different areas to cover. It really was
Speaker 1: about making sure we covered all of the key issues
Speaker 1: and did it well, and hence it has taken a while,
Speaker 1: but I'm pretty happy with it. It's a massive book.
Speaker 1: It's over two hundred pages long, it's got over thirty
Speaker 1: toddler and child friendly recipes in it, and so to
Speaker 1: launch it today, we will go through what's in the
Speaker 1: book in a minute, but we thought we'd cover a
Speaker 1: few of the key kind of issues that we see
Speaker 1: in kids nutrition. So by way of background, my original
Speaker 1: career started at the children's hospital at Westmead where I
Speaker 1: worked as a pediatric dietitian working in behavioral and childhood
Speaker 1: weight related areas. So I've always had a firm interest
Speaker 1: in kids nutrition and then naturally both lean andized parents
Speaker 1: of different age children. Now Lan's got little kids two
Speaker 1: under three and I've got nine year old twin boys,
Speaker 1: so we really live this on a day to day basis.
Speaker 1: And then of course I've also done a lot of
Speaker 1: work with teenagers around eating behavior, weight control and sports
Speaker 1: nutrition as well, so we've really tried to make sure
Speaker 1: we cover some of those key areas all in the ebook.
Speaker 1: But I thought I've picked out kind of four key
Speaker 1: areas of concern often for parents when it comes to
Speaker 1: feeding kids, rather than run our usual episode style, just
Speaker 1: to break it up a little bit and sort of
Speaker 1: give a breakout episode on the specificity which is kids
Speaker 1: nutrition them. So the first big topic that I want
Speaker 1: to chat about and the latest research when it comes
Speaker 1: to at Leanne is fussy eating, because it's actually pretty
Speaker 1: normal for children aged anywhere between eighteen months to two
Speaker 1: years when they first can say no to anything, to
Speaker 1: show signs of fussy eating. So we'll take a look
Speaker 1: at that science. So in you know, you're around young
Speaker 1: mums regularly. Do you see a lot of your friends,
Speaker 1: because I certainly see it with my boys who are nine.
Speaker 1: A lot of the kids they're friends with are really fussy.
Speaker 1: Like we have a lot who are only eating the
Speaker 1: bland food still, the chicken nuggets and chips or the
Speaker 1: plain margarita pizza, little to no vegetables. And it's really
Speaker 1: interesting to see it in real life how that plays
Speaker 1: out to kids as old as nine, because I think
Speaker 1: sometimes Leamne, we're thinking of it in terms of younger children,
Speaker 1: but it certainly starts then when it comes to rejecting
Speaker 1: a certain number of foods. And we'll go into that
Speaker 1: in a second. But are you seeing it a lot
Speaker 1: with your mum friends of kids of me's age? Because Mea,
Speaker 1: I know, MEA's a she's a good eater, you know,
Speaker 1: like she's very happy to sit up with whatever we're having.
Speaker 1: I know. But do you see it with your friends' kids?
Speaker 2: Yeah?
Speaker 3: Absolutely, And there's a definite scale to fussy eating. You know,
Speaker 3: you've got one end of the spectrum where there might
Speaker 3: be some a behavioral issues, some sort of diagnosed conditions,
Speaker 3: and it's very white it's planned food they can't touch.
Speaker 3: There's only a handful of safe foods. And then you've
Speaker 3: got the other end of the spectrum, where you know,
Speaker 3: parents might term it fussy eating, but it's just normal
Speaker 3: kind of toddler behavior. Or one day they'll eat something
Speaker 3: and they'll love it, and this is my kids as well,
Speaker 3: and the next day you serve up the exact same
Speaker 3: thing and they don't want to borrow it. So there
Speaker 3: is a definite spectrum of fussy eating. But I would
Speaker 3: say that that's probably the biggest complaint I get out
Speaker 3: of my mom friends is that there is a little
Speaker 3: bit of fussy eating going on. And the other one
Speaker 3: is more just the lack of fiber and that you know,
Speaker 3: my kids constipated. What can I do? So maybe we'll
Speaker 3: touch on that one a little bit today. But there's
Speaker 3: absolutely a spectrum when it comes to fussy eating, and
Speaker 3: there's a lot that we can do as parents to
Speaker 3: I guess, promote better exposure to our kids through different foods,
Speaker 3: better diversity through food, so an improvement in their gut
Speaker 3: health because we know that the more diverse their diets,
Speaker 3: the better their gut microbiome will be. And also just
Speaker 3: to set them up with a really healthy relationship with
Speaker 3: food long term, because that really does come back to
Speaker 3: your childhood. And Susie and I both specialize in women's
Speaker 3: health and particularly with sustainable fat loss, and what we
Speaker 3: do see is a lot of these I guess behavioral
Speaker 3: issues some adults have with food, or some of these
Speaker 3: bad habits they have with food can stem right back
Speaker 3: to their childhood.
Speaker 2: So really setting up.
Speaker 3: Our kids with good, healthy habits long term and healthy
Speaker 3: environments long term when it comes to our food and
Speaker 3: our nutrition can really set us up for a wonderful
Speaker 3: relationship with food long into our adult years as well.
Speaker 1: True So, by way of background, fussy eating is generally
Speaker 1: described as the rejection of a large number of foods
Speaker 1: for no apparent reason, and we tend to see it
Speaker 1: around that age eighteen months to two years, when kids
Speaker 1: first have the ability to say no to different foods. Now,
Speaker 1: the first thing I would say is it's relatively normal
Speaker 1: for small children to reject food, and one of the
Speaker 1: reasons often they may do it is they're not that hungry.
Speaker 1: Because small children, whilst babies under the age of twelve months,
Speaker 1: need significant calories for growth and development. Once they're getting
Speaker 1: to two, they actually don't need a huge amount of calories.
Speaker 1: So if you consider they're still having a milk, you know,
Speaker 1: several times up to six hundred meal five hundred, six
Speaker 1: hundred mil per day. If they're going to long daycare
Speaker 1: and childcare, they're often having hot, nutritionally complete meals there.
Speaker 1: Sometimes it's quite possible they get home at five or
Speaker 1: six pm they're absolutely exhausted, and that's why they're rejecting
Speaker 1: the cut up carrots and greens on their plate. They're
Speaker 1: not fussy, they just actually don't need it. But the
Speaker 1: key thing to keep in mind that parents often are
Speaker 1: reinforcing this behavior. So I want you to think through
Speaker 1: what we focus on in the life of small children
Speaker 1: in particular continues. So when small children realize that a
Speaker 1: parent will pay more attention when they're not eating, it
Speaker 1: actually reinforces their saying no behavior. Or the classic example
Speaker 1: is you're small toddler two, three years old, even five
Speaker 1: years old, isn't having their meat and veggies on the plate,
Speaker 1: rejecting it, don't want it, pushing it away. And as parents,
Speaker 1: we're highly anxious that they're not eating and we offer
Speaker 1: something instead, And what do we offerlyand we offer white food.
Speaker 1: We offer toast, we offer yogurt, we offer fruit. These
Speaker 1: are all sweet foods that children will naturally go yes to,
Speaker 1: above and beyond a carrot or a piece of cucumber.
Speaker 1: And so not to blame parents, you know, we are parents.
Speaker 1: We understand there's already a lot of pressure on busy parents.
Speaker 1: This is not the goal of the conversation, rather than
Speaker 1: just to observe what actually goes on. So very quickly,
Speaker 1: small children learn if they say no to their carrots
Speaker 1: and their zucchini and their peas, well, they're going to
Speaker 1: get some yogurt. Great, they're happy because they're actually even
Speaker 1: not that hungry. So I think you've really got to
Speaker 1: look at what you're teaching when they do say no.
Speaker 1: It's actually quite normal for kids to say no to
Speaker 1: certain foods. Often they don't need much, they're not hungry,
Speaker 1: or in the case of vegetables, they do taste quite bland,
Speaker 1: like why would a kid want to eat a carrot
Speaker 1: if they can eat a yogurt or an apple. You
Speaker 1: can naturally see that. But the key is to keep
Speaker 1: the food environment at home very stable, so kids learn
Speaker 1: this is what's available and through a range of foods.
Speaker 1: They will ideally eat something eventually, but often when you
Speaker 1: really go back and to where these habits were formed originally,
Speaker 1: the kids very early learned they didn't have to eat
Speaker 1: that food, there's other options, and they just then reject it,
Speaker 1: and we internalize that as they don't like it, as
Speaker 1: opposed to kids don't even know what they like when
Speaker 1: they're small. So one of the you know, we can
Speaker 1: talk about the theory and there is some really strong
Speaker 1: data to show that the number one predictor of fussy
Speaker 1: eating behavior is parents making a different meal for the child.
Speaker 1: So again that happens all the time. You know, you
Speaker 1: have a child who's rejected the meat and veggies, the
Speaker 1: fish and veggies, whatever, and so the parent makes something
Speaker 1: else for them, Oh, you can have plain pasta, you
Speaker 1: can have the chips, you know, and then they again
Speaker 1: learn that if they don't have the boring dinner, they
Speaker 1: can have the other ones. So a few practical strategies,
Speaker 1: because we deep dive this in the ebook around the
Speaker 1: theory behind it, what we can do, but some key things,
Speaker 1: particularly with smaller children and when they're learning eating behavior,
Speaker 1: because it is much more difficult to change kids once
Speaker 1: they're eight, nine to ten, one hundred percent. But if
Speaker 1: you've still got a child under the age of five,
Speaker 1: and you can sort of use some behavioral management strategies,
Speaker 1: a few things to consider. I find and found certainly
Speaker 1: feeding my own children. I used to feed them most
Speaker 1: of their food in the day, so by the time
Speaker 1: they got to dinner, I couldn't care less if they
Speaker 1: ate much or not. So we always had a hot
Speaker 1: meal in the day with vegetables fish when they're hungry.
Speaker 1: Because the other thing I notice all the timely in
Speaker 1: and this has evolved even since I've had my kids,
Speaker 1: is the snack box pattern. So I'll see parents take
Speaker 1: to the park at ten am, this big loaded box
Speaker 1: of a range of generally high carbohydrate snacks. So it's
Speaker 1: got cut up fruit, it's got some dried fruit, it's
Speaker 1: got some like pretzels, it's got yogat covered sultanas, it's
Speaker 1: got cut up a bit of cut up veggies. But
Speaker 1: the kids are grazing and munching all morning, so inevitably
Speaker 1: when they get to lunch, they're not that hungry. They
Speaker 1: don't eat much of it. They have a sleep, they
Speaker 1: wake up, they have some milk and then of course
Speaker 1: hungry for dinner. You've got to feed kids the food
Speaker 1: you want them to eat when they're hungry. Kids will
Speaker 1: be hungry late morning lunchtime. Feed them a hot meal
Speaker 1: with vegetables. Then feed them at four five o'clock. Put
Speaker 1: the cut up vegetables out, put the frozen peas out.
Speaker 1: They don't have to be a traditional meat and veggie plate.
Speaker 1: It can be raw, it can be frozen, it can
Speaker 1: be cut up as long as they're getting them. So
Speaker 1: just program them to be eating those foods when they're hungry.
Speaker 1: But what we do we fill them up on all
Speaker 1: this other stuff and then they're not hungry, and we
Speaker 1: wonder why they're not eating it. They don't need much.
Speaker 1: They need very small amounts of food generally through the day.
Speaker 1: So that's one thing I found quite helpful. I've always
Speaker 1: done vegetables as more as snacks rather than on a
Speaker 1: hot plate with a few different pieces. So I'll do
Speaker 1: the frozen peas, I'll do the baby tomatoes, We'll do
Speaker 1: the cut up bits so they can pick at it
Speaker 1: as we go, and I eat that. You know, the
Speaker 1: kids have got to see you eating it. They're not
Speaker 1: going to if you're eating a packet of chips or nuts,
Speaker 1: They're not going to eat a cucumber. So routinely in
Speaker 1: my house we have always snacked on those kind of vegetables.
Speaker 1: So when it comes to dinner, they're already full, they're
Speaker 1: already eating. I don't need to worry about them whether
Speaker 1: they eat, you know, their sweet potato, etc. I think
Speaker 1: air fryes can be a great way to make vegetable
Speaker 1: chips and things and make them more palatable because if
Speaker 1: you add a little bit of salt, you ad a
Speaker 1: little bit extraverg and olive oil, things taste better with
Speaker 1: a dipping sauce. Then they're more likely And then of
Speaker 1: course there's strategies like giving them a green smoothie or
Speaker 1: putting some vegetables in the smoothie, or when you're having mince,
Speaker 1: grading it in and incorporating it naturally into those meals.
Speaker 1: But there are a couple of ideas on ways that
Speaker 1: you can sort of start to integrate it rather than
Speaker 1: making a big deal when they reject your dinner and
Speaker 1: then giving attention to it, which tends to continue the behavior.
Speaker 3: Yeah, I agree, and I have a lot of parents
Speaker 3: that will hide the vegetables in the food. And that's
Speaker 3: a funny one because I'm sort of fifty to fifty
Speaker 3: on the fence. Like I like that parents are really
Speaker 3: trying hard to get it in, but I also feel
Speaker 3: like we're potentially not really helping them long term.
Speaker 2: Like I'll give an example.
Speaker 3: My little meal will happily eat peas you'll happily eat cucumber.
Speaker 3: Sheally eats some green beans, but she doesn't want a
Speaker 3: bar of carrot, Like I have tried four hundred and
Speaker 3: seventy five ways to get your carrot, and the only
Speaker 3: time I can really get it to eat it if
Speaker 3: it's grated into like her favorite spaghetti bolonaise, for example,
Speaker 3: And she sees it in there and she goes, you know, Mummy,
Speaker 3: is this carrot? I don't like carrot? And I say, yeah,
Speaker 3: but you like spaghetti. You just try it bub you
Speaker 3: can't even taste it. And so she will happily eat
Speaker 3: it in spaghetti. But if I put it any different
Speaker 3: way or shape cooked or raw on a plate, even
Speaker 3: with her favorite dipping sauce, I could put you know, freakin'
Speaker 3: Tella next to it, and she still wouldn't need it,
Speaker 3: Like she just doesn't want a bar of it. So
Speaker 3: I think as parents, you know, put the veggies in,
Speaker 3: but don't completely pulverize them so they're absolutely not even
Speaker 3: visible to the children. I think it's really important that
Speaker 3: kids understand that they're in there, but sometimes the flavor
Speaker 3: or sauce can mask it. It's not a bad thing
Speaker 3: to make vegetables taste good. If you want to get
Speaker 3: your kids eating cauliflower, cover it in cheesy sauce. It's
Speaker 3: not a bad thing because plain vegetables don't really taste
Speaker 3: that great, and most adults don't like eating plain vegetables,
Speaker 3: and then we expect out two and three year olds
Speaker 3: or young children, our ten year olds to eat plain
Speaker 3: vegetables well, So it's not a bad thing to make
Speaker 3: it taste yummy. It's not a bad thing to use
Speaker 3: some sauce. It's not a bad thing to cover some
Speaker 3: broccoli in some cheese. We just want to expose our
Speaker 3: children to lots of vegetables regularly, and if they taste good,
Speaker 3: we have a far better uptake in terms of them
Speaker 3: eating it. But exposure to vegetables is a really, really
Speaker 3: big point that I'll just quickly touch on. Susie because
Speaker 3: I've had so many girlfriends of mine do the right things,
Speaker 3: and they say to me, oh, I've tried it, I've
Speaker 3: given it two or three times. I don't eat it,
Speaker 3: So I don't bother anymore because I'm just wasting and
Speaker 3: throwing it out.
Speaker 2: And the research is really clear.
Speaker 3: For young children in particular, but even for older fussy children,
Speaker 3: it's even more exposures. Young children need between ten and
Speaker 3: twenty exposures to a new food before they may even
Speaker 3: be willing to accept it on the plate, let alone
Speaker 3: eat it. And so with my young kids, like even me,
Speaker 3: and with carrots, like we've gone from her just flinging
Speaker 3: it off the plate. We'll not even have a bar
Speaker 3: of it being on her plate, to them being just
Speaker 3: on the table next to the plate, to then being
Speaker 3: allowed on the plate. She still won't eat it raw,
Speaker 3: she still won't eat it unless it's incorporated as part
Speaker 3: of a spaghetti and a sauce. But she'll touch it,
Speaker 3: you'll feel it, She'll let it go on the plate.
Speaker 2: And that's where we're at.
Speaker 3: And I hope that in the next couple of weeks
Speaker 3: or months, she might, you know, might pick that up,
Speaker 3: might have a bite she has occasionally eaten a small
Speaker 3: amount of raw carrot, but she's not fully accepting of
Speaker 3: that yet. And that is absolutely okay, because really fussy
Speaker 3: kids can actually need more than thirty exposures to food.
Speaker 3: So you really have to persevere, You really have to
Speaker 3: be patient, and you really have to be very neutral
Speaker 3: in your emotions with those exposures. Sometimes my kids, like
Speaker 3: they'll eat broccoli, but occasionally they'll fling it off the
Speaker 3: plate and say I don't want it. I don't get curranky,
Speaker 3: I don't raise my voice.
Speaker 2: I just say, no problem.
Speaker 3: But the food stays on our plate because I know
Speaker 3: it's a save food. I know they've had that before.
Speaker 3: The food stays on their plate. If broccoli is a
Speaker 3: food that your kid has never eaten before and they've
Speaker 3: never wanted a bar of it, perhaps the exposure is
Speaker 3: just allowing it to be on the table next to
Speaker 3: the plate. It might not even make it onto their
Speaker 3: because when you count an exposure towards vegetables for children,
Speaker 3: one is just being on their plate. One is just
Speaker 3: seeing it on the table next to it. Another exposure
Speaker 3: might be picking it up and smelling it. Another exposure
Speaker 3: is just touching the food another exposure, maybe the child
Speaker 3: helping you to prep it. So if they're a bit
Speaker 3: older peeling some carrots or cutting some carrots, or if
Speaker 3: they're a bit younger, putting the carrots onto the plate,
Speaker 3: or sprinkling the grated carrot into the spaghetti bolonnaise. Even
Speaker 3: just watching you eat it and enjoy it is counted
Speaker 3: as an exposure. So there are many, many ways for
Speaker 3: young children or even older fussy children to gain exposure
Speaker 3: to vegetables. But I think as parents we think, oh,
Speaker 3: I put it on the plate two d three times,
Speaker 3: they don't like it.
Speaker 2: I'm done, I tried. We just need far.
Speaker 3: Far, far more exposures to we even get our kids
Speaker 3: comfortable to having that food on the plate, let alone
Speaker 3: actually eating it. And I think one of the best
Speaker 3: ways to expose our children to multiple ranges of vegetables
Speaker 3: is to make it taste good. Is to see you
Speaker 3: eating it. If you don't like the vegetable, really, no
Speaker 3: chance that kid is probably even going to try it.
Speaker 3: If they see you screwing up their face, or if
Speaker 3: there's another adult at the table saying ill capskum, I
Speaker 3: don't blame you for not eating that, there's no way
Speaker 3: that these kids are ever really going to even try that.
Speaker 3: So you've got to be very positive, but not forceful.
Speaker 3: We don't ever force kids to eat the vegetables. We
Speaker 3: don't want to bribe them, we don't want to really
Speaker 3: put any emotion to the vegetables. We just want to
Speaker 3: be very neutral. It's on your plate, just leave it there.
Speaker 3: If you don't want to eat it, no problem. But
Speaker 3: you know it is something that's yummy. Mummy will try some,
Speaker 3: but or Daddy will try some, but I'm not actually
Speaker 3: going to, you know, force you to eat it today.
Speaker 3: And then that counts as an exposure. And the more
Speaker 3: that that food is on the plate, the more that
Speaker 3: child begins to accept that that's natural, it's normal.
Speaker 2: Perhaps I'll pick it up one.
Speaker 3: Day, Perhaps I'll have a little liquor a little bite,
Speaker 3: and then before you know it, it might take months,
Speaker 3: might even take a year, but they'll be that regular
Speaker 3: exposure will cause them to actually try that food. So
Speaker 3: twenty to thirty exposures for some fossy children is really
Speaker 3: what it takes.
Speaker 2: And multiple times.
Speaker 3: You can't expose the kid to broccoli once and then
Speaker 3: try it again six weeks later, because I probably won't
Speaker 3: really even remember that initial exposure. So regular and stay
Speaker 3: persistent with that, but be very, very neutral in your
Speaker 3: emotions is probably the best way that you can encourage
Speaker 3: fussy children to actually begin to try some of those vegetables.
Speaker 1: True, and I'm with me to be honest, I'm not
Speaker 1: a big fan of carrots, although my children are massive
Speaker 1: fans of them. But when I was recently up with
Speaker 1: you and I was left with Tilly for a very
Speaker 1: brief moment because my skills with small children are far
Speaker 1: less than they once were, and I kept putting the
Speaker 1: cucumber on her plate we had the baby cukes, and
Speaker 1: she was just like, nah, I'm not having I know.
Speaker 1: I was like, oh, come on, tell you, like, just
Speaker 1: Jimmy prout here so I can like showley aamne what
Speaker 1: a good what a good feeder I am? But like
Speaker 1: she was giving me nothing, man, nothing all right? Well,
Speaker 1: that leads on to another topic I really wanted to cover.
Speaker 1: And as I said, we go into much more detail
Speaker 1: with strategies and ideas for fussy eating in the ebook,
Speaker 1: but I wanted to talk a little bit about this
Speaker 1: whole idea of kids and treats because when I was
Speaker 1: growing up, a treat was a Saturday night block of
Speaker 1: chocolate with the family, or a birthday cake very occasionally,
Speaker 1: whereas now I find that the kids are constantly asking
Speaker 1: for a treat, like daily, like after dinner a treat.
Speaker 1: There is constant treats at school, so parents are always
Speaker 1: bringing in cakes, cupcakes, lollipops, lollies, treats. Then and I
Speaker 1: find small children at the cafe. There's the kid's banana bread,
Speaker 1: there's the kid's baby Chino with a little biscuit with it.
Speaker 1: There are just so many treats, and the reason I
Speaker 1: wanted to chat about it was, particularly in the case
Speaker 1: of young children. The issue with so many treats is
Speaker 1: that they displace the key foods we want them to eat,
Speaker 1: because going back to that idea that they don't need
Speaker 1: a whole lot of food, if you consider I think
Speaker 1: the data shows that, and again I talk about this
Speaker 1: in the ebook, but I think at least fifty percent
Speaker 1: of calorie of kids under the age of five is
Speaker 1: coming from discretionary food, so that's junk food, and that's
Speaker 1: foods we don't need. It's really high. I think it's
Speaker 1: up to fifty, but I have to double check it
Speaker 1: is in there. But basically they're having so many extra foods.
Speaker 1: So that's things like cake, biscuits, banana bread, potato chips,
Speaker 1: chocolate like treats all the time, and I think we
Speaker 1: see that in our day to day because they might
Speaker 1: have a juice and a banana bread when you go
Speaker 1: to the coffee shop, and then we give them a
Speaker 1: treat for doing something that we want them to do,
Speaker 1: and then after dinner there's another treat, or they visit
Speaker 1: their grandparents and there's treats. So I just wanted to
Speaker 1: have a discussion about how these can slip into kids
Speaker 1: start so easily, and how they play such a key
Speaker 1: role in displacing other foods. So I think one of
Speaker 1: the key messages I would say is be very clear
Speaker 1: about how often you are offering that treat. So if
Speaker 1: you are planning to do desserts and things regularly, you've
Speaker 1: got to make sure that their child friendly or at
Speaker 1: least have got some health value. So you're much better
Speaker 1: to give them a kid's yogurt or even a little
Speaker 1: bit of milk with e even if you put a
Speaker 1: little bit of milo or something in it. Then to
Speaker 1: be routinely going for heavier treats like proper ice cream
Speaker 1: or lollies or chocolate. But I think one of the
Speaker 1: things I see most is that the treat size is
Speaker 1: lean and not child size, their adult size. So the
Speaker 1: kids will go to the shop and they will have
Speaker 1: a Magnum, they won't have a mini magnum, or they'll
Speaker 1: have a whole size of banana bread rather than a
Speaker 1: kid's size. So I think just be mindful of keeping
Speaker 1: those portions under control of treats is important. And with
Speaker 1: small kids, doing things like just like one or two
Speaker 1: Smarties or one or two eminems rather than packets of anything.
Speaker 1: If you are buying snack food, rather than putting a
Speaker 1: whole packet in, open the packet and just give a
Speaker 1: couple of pieces out of it. Anything that keeps portions
Speaker 1: under control. Because yeah, one of the issues is that
Speaker 1: the kid's treats are like adult sized portions. They're having
Speaker 1: a smoothie that's an adult size. You've got to constantly
Speaker 1: bring it down and be that small child size, which
Speaker 1: will help a lot in terms of calorie intaken and
Speaker 1: preventing overeating.
Speaker 3: Yeah, you're so right, and especially for more children, the
Speaker 3: treats are just everywhere, and they end up, like, you know,
Speaker 3: we think that they're a cost effective option, but they
Speaker 3: actually end up being far more costly than some of
Speaker 3: our other whole food based options, like a small apple
Speaker 3: or a couple of you know, carrots with some homus.
Speaker 2: Because you know, you go to the park and you.
Speaker 3: See the parents and they get out the you know,
Speaker 3: the bag and the mini packet of oreos, a mini
Speaker 3: packet of tiny teddies, a mini packet of shapes, a
Speaker 3: mini packet of pretzels. Like you said, we just fill
Speaker 3: up on so many snacks, and for small children, some
Speaker 3: of those mini packets of the treat foods can be
Speaker 3: one hundred calories. When you've got small children, that's all
Speaker 3: they really need.
Speaker 2: One two hundred.
Speaker 3: Calories is plenty for you know, snacks or main meals
Speaker 3: in between. And then, as you said, we've filled up
Speaker 3: on snacks at the park, we might get home and
Speaker 3: have a bottle of milk, or a lot of parents
Speaker 3: will give kids.
Speaker 2: Like a juice popper at the park.
Speaker 3: They get home and they're not hungry for lunch, and
Speaker 3: that's the reason they're not eating it, because they're having
Speaker 3: so many of these snack foods throughout the day and
Speaker 3: these are still ultra processed foods. And this is why
Speaker 3: so much of our kids diet is coming from discretionary foods,
Speaker 3: because it's all of these package based foods that we
Speaker 3: don't really see.
Speaker 2: Is the treat.
Speaker 3: So yes, you've got the doughnuts and the biscuits and
Speaker 3: the banana bread at the cafe, and the and the
Speaker 3: you know, the birthday cake at a party. But I
Speaker 3: think because kids are getting these snacks so regularly, parents
Speaker 3: often forget that there's still ultra processed foods. You know,
Speaker 3: the mini packet of tiny ted is a mini packet
Speaker 3: of oreos. There's still the treats. But then we go
Speaker 3: to the coffee shop, we get the baby China with
Speaker 3: the marshmallow. That's another treat.
Speaker 2: You know. We might get a Croissanta share, that's another treat.
Speaker 3: And then we go out to dinner and the kid's
Speaker 3: meal is often the chicken nuggets and chips. Really that's
Speaker 3: another treat that's going in through the diet. Then it
Speaker 3: might be a free juice with the kid's meal, another
Speaker 3: treat going in. And then we wonder why they don't
Speaker 3: want the vegetables. We wonder why they don't want the
Speaker 3: plain chicken breasts because they're so used to having the
Speaker 3: nuggets and the juice with the kid's meal. So I
Speaker 3: think it's just really important to just take stock of
Speaker 3: kids diets and even just look at what you're buying
Speaker 3: in the trolley every week. If you've got more than
Speaker 3: one or two boxes of say kids treats in the trolley,
Speaker 3: particularly if they're small ChIL we're probably overdoing it. But
Speaker 3: even for bigger kids like eight ten plus, those little
Speaker 3: treats like the mini oreos and mini tiny Teddies, they're
Speaker 3: just not going to even touch the sides of growing children.
Speaker 3: Like if you've got ten year olds fourteen year olds
Speaker 3: and they have one of them, it's nowhere near enough
Speaker 3: for a balanced snack. And that's why kids will get
Speaker 3: bigger kids will get so hungry, and little kids will
Speaker 3: fill up so much on those things. So there's a
Speaker 3: large spectrum either side of the scale based on the
Speaker 3: age of the children. Biggie kids need a bit of protein,
Speaker 3: you need a bit of fiber in that snack. Smaller
Speaker 3: kids it's probably far too much. So if you can
Speaker 3: split the mini packet of tiny Teddies between two small children,
Speaker 3: or just give them a few out of them and
Speaker 3: save the rest of them the next day. That's going
Speaker 3: to be far better and won't fill them up anywhere
Speaker 3: near as much between meals, and will allow you to
Speaker 3: get more nutritious options in during the main meal.
Speaker 1: True. True, And I love that example of the foods
Speaker 1: that the whenever you're eating out, there's so many chips
Speaker 1: is and there's so many fries.
Speaker 3: It's always nuggets in the chips, right, And like sometimes
Speaker 3: it's spaghetti. But I've got a one year old on
Speaker 3: a three year old. I'm not going to order a
Speaker 3: spaghetti option for them at the restaurant.
Speaker 2: It's going to go everywhere. I'll be mortified. Can you imagine?
Speaker 3: That would be literally be spaghetti on the roof of
Speaker 3: the restaurant. So I'm like most parents, I am forced
Speaker 3: to get the chicken in the chips because a the
Speaker 3: kids love it. It's one of them, you know, the
Speaker 3: cleaner options. Occasionally there's fish and chips, and I might
Speaker 3: order that because my kids like fish, but it's always battered,
Speaker 3: it's always crumbed, it always comes with a hundred chips.
Speaker 3: So there's not really that many options for small children
Speaker 3: off the menu. Occasionally I'll get a steak in and veggies,
Speaker 3: and the kids might share a bit of steak, a
Speaker 3: few chips and a bit of broccoli. But it really
Speaker 3: just depends on where you're going. So you know, we
Speaker 3: are bound by what's on off the cafes and we
Speaker 3: don't want to make a huge mess. Hence I never
Speaker 3: order spaghetti for my kids if we're out. But there
Speaker 3: are a lot of things that we can control within
Speaker 3: the home environment, and I think that's so much better
Speaker 3: that we do that rather than getting too wrapped up
Speaker 3: on what's on offer outside.
Speaker 2: Of the house.
Speaker 3: But we do need to take that into consideration that
Speaker 3: all of those things going in outside of the house
Speaker 3: is still treats, because I've certainly been to many res
Speaker 3: restaurants where you get the kids menu and you get
Speaker 3: the nuggets and the chips, and it keeps the kids happy,
Speaker 3: but it comes with the free juice, and it comes
Speaker 3: with the free ice cream. And I would always say,
Speaker 3: but I've noticed that I don't want it. I just
Speaker 3: want water, no ice cream. But sometimes they just bring
Speaker 3: it to the table and then the minute the kid
Speaker 3: sees it, it's like you get a meltdown or you
Speaker 3: just give the kids the juice, like, it's really difficult
Speaker 3: for parents to do that. So as much as we
Speaker 3: can control what's on off inside the house, it's going
Speaker 3: to be far better for our kids nutrition long term.
Speaker 1: True. And I have to say that I am quite
Speaker 1: strict on soft drink, Like I still see kids, you know,
Speaker 1: quite young kids at primary school at parties and the
Speaker 1: parents are bringing soft drink or ordering it. Like there
Speaker 1: is no place in the diet for young children for
Speaker 1: soft drink, even for special occasion. It is so bad
Speaker 1: for them, that intensely sweet beverage. And if you're someone
Speaker 1: who's never given your kids soft drink you'll notice they
Speaker 1: don't even like it now. They don't look for it,
Speaker 1: they don't ask for it. So the more you say no,
Speaker 1: the better. It shouldn't be a party food. It's a
Speaker 1: toxic food for all of us. We shouldn't be encouraging
Speaker 1: our kids to drink it at any point in time.
Speaker 1: And I do feel quite strongly about that, and I
Speaker 1: am like you. Whenever there's an opportunity at a pubor
Speaker 1: or something and they offer them a juice or a
Speaker 1: soft drink, I always say no, I'll just have water
Speaker 1: or sparkling water, because that's how strongly I feel about
Speaker 1: it being completely inappropriate. And a lot of my kids
Speaker 1: friends at school they've got cavities in their teeth, you know,
Speaker 1: of course they do. They've been drinking juice and soft
Speaker 1: drink as long as I've known them. They're too little.
Speaker 1: So yeah, if you can be strict, that's something to
Speaker 1: be strict about, which leads to another topic that is
Speaker 1: really relevant to kids and teen nutrition actually, and is
Speaker 1: the need for protein in the diet. Now. Proteins are
Speaker 1: certainly a buzzword when it comes to adult nutrition and
Speaker 1: women in perimenopause and in terms of promoting healthy body
Speaker 1: composition and not get enough in the diet. Now, it's
Speaker 1: a little bit tricky when it comes to kids because
Speaker 1: kids don't actually need a lot of protein. It's not
Speaker 1: the same situation as adults. They need far less, you know.
Speaker 1: I think the overall amounts and again we go into
Speaker 1: great detail in this in the book, but it's only
Speaker 1: say thirty fifty grams in total per day for a
Speaker 1: primary school age child, which is literally having some chicken
Speaker 1: or lean meat or fish at dinner, some dairy and
Speaker 1: that's it. You don't need to supplement, and that's why
Speaker 1: higher protein foods like the yogurts, certainly protein powder, protein
Speaker 1: bread are completely inappropriate for children. But one area of
Speaker 1: protein I did want to talk about in particular with
Speaker 1: primary school aged children is the need for protein at
Speaker 1: school because if you consider what generally goes in a
Speaker 1: school lunch box, it is generally all high carbohydrate food
Speaker 1: because they half counschent, sip, and often it's fruit because
Speaker 1: even though we'd prefer veggies, a lot of kids will
Speaker 1: prefer apple, mandarin, plum, peach, watermelon, grapes over carrots, celery, cucumber, capsukum.
Speaker 1: So if you can get veggies in crunch and sip,
Speaker 1: that's ideal, but if not as softened fruit, then the
Speaker 1: normal snack food for kids muslei bars, packets of staff,
Speaker 1: rice things, pretzels are or high carbohydrate.
Speaker 2: It can be.
Speaker 1: Really tricky to get protein on the sandwiches or wraps
Speaker 1: because you might be worried about it going not great.
Speaker 1: You're in Queensland, it gets hot, so you might do
Speaker 1: something plainer on a sand like even a slice of cheese,
Speaker 1: or just to spread like a veggimite, because again that's
Speaker 1: what kids tend to go for a lot of kids
Speaker 1: are still eating white bread, so that entire lunch box
Speaker 1: is high carbohydrate. And the issue with that is that
Speaker 1: they arrive home from school absolutely starving because they haven't
Speaker 1: had any dietary bulk to hold them and keep them satisfied,
Speaker 1: and then they tend to overeat through the afternoon and
Speaker 1: then inevitably don't want their healthy dinner because they've snapped
Speaker 1: too much when they've got home from school. So I
Speaker 1: wanted just to talk a little bit about the importance
Speaker 1: of protein in the school lunch box because that will
Speaker 1: help to control their appetite and prevent that over eating.
Speaker 1: So a few of the superfoods that I will routinely
Speaker 1: try and add to my own kid's lunch box. I'm
Speaker 1: a big fan of dairy based snacks, so whether it's
Speaker 1: baby bell, whether it's cheese and crackers. I even will
Speaker 1: use the little flavored chocolate milk drinks. Yes, they have
Speaker 1: somematted sugar, but I would rather they have that than
Speaker 1: juice or other high carbohydrate snacks. Myself, I put in
Speaker 1: either lean sausages or pieces of chicken strips in the
Speaker 1: lunch box. Now now it is insulated lunch box. I've
Speaker 1: also got a thermos meatballs because my kids prefer that
Speaker 1: to a sandwich. But if you have a kid who
Speaker 1: enjoys a sandwich and they're happy to have some meat
Speaker 1: on there, because that leads us to the conversation about
Speaker 1: processed meat, because really it's not suggested that we include
Speaker 1: much ham or turkey in our diet at all. You know,
Speaker 1: it contains night traits, it is associated with an increased
Speaker 1: risk of bowel cancer. But it is a tricky one
Speaker 1: at school because what do we put on the school lunches.
Speaker 1: You know, Leanne I grew up with Devon back in
Speaker 1: the early eighties. Now a lot of people are still
Speaker 1: using ham, turkey, you know. I think the message is
Speaker 1: just try and mix it up because they're actually not
Speaker 1: as high in protein as proper chicken meat or tuna anyway.
Speaker 1: So if you can get some sort of hard boiled
Speaker 1: egg or tuna or lean leftover meat onto wrap sandwiches
Speaker 1: or even as a piece, that's going to be much better,
Speaker 1: particularly for kids as they move through the primary school
Speaker 1: edges and they're getting to say nine, ten eleven, and
Speaker 1: they're really getting quite hungry.
Speaker 3: Yeah, it's really difficult. Eggs are a really great one.
Speaker 3: Like you can put a couple boiled eggs into a
Speaker 3: lunch box. You can mash them down with a bit
Speaker 3: of mail, a little bit of curry powder and make
Speaker 3: like an egg and lettuce sandwich. You could do like
Speaker 3: a little minifro tatas to go into the lunch box.
Speaker 3: But certainly depending on where you are, you would want
Speaker 3: an ice break with that, particularly if you live in Queensland.
Speaker 3: Or like Susie said, you can use a thermos and
Speaker 3: they're really handy. I've had a lot of my clients
Speaker 3: who you know, might be in like a sales role
Speaker 3: or something. They're on the road a lot. They don't
Speaker 3: have access to a regular microwave or you know, kitchen
Speaker 3: type facilities, so they will use thermass and they're really great.
Speaker 2: You don't have to put a full meal into a thermos.
Speaker 3: I think a lot of times people think, oh, I'm
Speaker 3: not eating a full curry or a spaghetti, so I
Speaker 3: don't have a need for a thermos. But like Susie said,
Speaker 3: you can just put a couple of meatballs into a thermist.
Speaker 3: You can put a bit of warm chicken breast through
Speaker 3: a bit of crumb chicken into a thermos and it
Speaker 3: will keep it hot. But really we do want to
Speaker 3: eat that type of food at the first break, but
Speaker 3: I think depending on a lot of schools, they do
Speaker 3: sort of do this sip and crunch at the first break,
Speaker 3: so it's a little bit harder to kind of have
Speaker 3: that warmer meal. But I think eggs are a really
Speaker 3: really great addition. And then any type of leftover protein
Speaker 3: that you've got from dinner the night before with some steaks,
Speaker 3: like you said, a lean sausage or a little bit
Speaker 3: of crumb chicken breast is a really good option as well.
Speaker 3: And then you can add the veggiemi sandwich on the side.
Speaker 3: There's no problem with using a bit of spread on
Speaker 3: a sandwich if that's what you want. But certainly for
Speaker 3: bigger children, there has to be a bit of protein
Speaker 3: in the lunch box somewhere or they are going to
Speaker 3: come back absolutely ravenous, like you said. And if you're
Speaker 3: not comfortable with putting the protein in the lunch box
Speaker 3: because you don't want it stored for too long without
Speaker 3: you know, a refrigerator, bring it with you to afternoon
Speaker 3: tea when you pick the kids up from school.
Speaker 2: Let's be honest.
Speaker 3: Kids aren't going to wait till five, six, seven o'clock
Speaker 3: for dinner. They're starving. They need some marterrooon tea snack.
Speaker 3: So that's where you can bring the protein for afternoon tea.
Speaker 3: Bring some protein, bring some veggies, let the munch on
Speaker 3: that in the car on.
Speaker 2: The way home.
Speaker 3: And then, like Susie said in the beginning, it doesn't
Speaker 3: really matter if they eat too much or not much
Speaker 3: at all at dinner because they've had a really solid,
Speaker 3: balanced afternoon tea. I follow a like a mummy blogger
Speaker 3: I think on Instagram, and she's huge interfeeding her kids
Speaker 3: dinner at three o'clock. And people are like, that's so weird,
Speaker 3: why would you do that? But she's like, I literally
Speaker 3: feed my kid a hot main meal at three o'clock
Speaker 3: when I pick up from schools three thirty or whatever
Speaker 3: it is, and they eat a really well balanced main meal.
Speaker 3: So if they want a bit of cereal they want
Speaker 3: just a banana at six o'clock, seven o'clock later on,
Speaker 3: I'm not even phazed because they've eaten a great, hot,
Speaker 3: balanced meal with some vegetables at you know, three thirty
Speaker 3: four o'clock, So I'm a big fan luck instead of
Speaker 3: getting a main meal in early because by the time
Speaker 3: it gets to five six o'clock, most kids, you know,
Speaker 3: is there anything like mine?
Speaker 2: They're a bit feral.
Speaker 3: They're just they're overtired, they're overstrung, they need a god
Speaker 3: as sleep and it's just a massive flight at the
Speaker 3: kitchen dinner table every single night.
Speaker 2: So if you can get those nutrients.
Speaker 3: In earlier, you're only going to you know, do the
Speaker 3: best you can for your family, and it's only going
Speaker 3: to pay off for you long term.
Speaker 1: True and true, true, All right ly and well. For
Speaker 1: our final segment of this special episode on kids and
Speaker 1: teen nutrition, I wanted to talk a little bit about
Speaker 1: teenagers because I do get a lot of questions on
Speaker 1: our Nutrition Couch podcast instro about feeding teenagers, and it's
Speaker 1: a whole different kettle of fish, whether you're looking at
Speaker 1: growth or concern about weight gain or even not gaining weight,
Speaker 1: hunger preparing for exam. We certainly cover all of those
Speaker 1: key issues, including energy, drinks, and fast food, But what
Speaker 1: I wanted to chat specifically around teenagers, and what I
Speaker 1: would like the take home message to be is that yes,
Speaker 1: teenagers and particularly teenage boys have huge energy demands, particularly
Speaker 1: if they're really active and tall. Young teenage girls will
Speaker 1: tend to go through their growth but a lot earlier
Speaker 1: and as such potentially be battling unwanted necessary weight gain
Speaker 1: and hormone issues if they're having difficulty with their periods
Speaker 1: and iron. So we cover that too, But I wanted
Speaker 1: to talk about with teens. Probably my biggest take home messages.
Speaker 1: Teens need meals, not snacks, because you see teens constantly
Speaker 1: fueling up on snack foods. So the shapes, the music bars,
Speaker 1: the crackers, the dip, the acy balls, the energy drinks.
Speaker 1: But the trouble with all of those foods is they've
Speaker 1: got no proteins, so they're never full and they just
Speaker 1: keep eating or fiber. Yeah, So as a parent of teenagers,
Speaker 1: the best thing I would en courage parents to do
Speaker 1: is have meals around so that when they get home
Speaker 1: from school they can eat leftovers. You're actually putting like
Speaker 1: lean meat, you know, using sandwiches as a snack at
Speaker 1: school and then reverting to the cooked food in thermoss
Speaker 1: for the actual lunch meal. Because if they're only eating
Speaker 1: sandwiches and snack food all day, they will eat you
Speaker 1: out of house and home when they get home and
Speaker 1: again reaching for high carbohydrate things. So I would be
Speaker 1: really making sure they've got access to smoothies, toasted sandwiches,
Speaker 1: dumplings and at amrmaie leftovers, make extra pasta, put some
Speaker 1: chicken through it, or put some tuna through it. The
Speaker 1: more you can earn them towards balanced meals, the better
Speaker 1: you will find it in terms of appetite, control nutrient intake,
Speaker 1: and minimize your spend on all snack food. It's a
Speaker 1: waste of money filling teenagers up on snack food. They're
Speaker 1: never going to be full, and it's going to cost
Speaker 1: you an absolute fortune for refined process carbohydrates and really
Speaker 1: poor quality nutrition.
Speaker 2: Yeah, I completely agree.
Speaker 3: And how many times have you got leftovers where you're like,
Speaker 3: it's it's not quite enough for a meal, so maybe
Speaker 3: I'll just finish it off today. Like I have so
Speaker 3: many ladies that I work with that have this struggle.
Speaker 3: They're like, oh, I probably overeate at dinner because there
Speaker 3: was only a little bit left and I didn't, you know,
Speaker 3: I didn't want to waste it and it wasn't enough
Speaker 3: for lunch the next day. That is the perfect thing
Speaker 3: to give to your growing teenagers, just a little bit
Speaker 3: of the leftovers, a little bit of me it's a
Speaker 3: little bit of you know, a little bit of rice,
Speaker 3: a little bit of veggiees, that tiny bit of stir
Speaker 3: fry that you think, oh, should I eat it? Should
Speaker 3: I just put a little bit extra into Hubby's plate. Like, really,
Speaker 3: we probably don't need that extra nutrition, particularly if.
Speaker 2: The goal is weight loss for US adults.
Speaker 3: But really that's where growing kids can fuel up and
Speaker 3: really get in nice balanced meals. Sushi is a great
Speaker 3: optionist snacks for growing teenagers as well. If you're going
Speaker 3: to make it yourself, it's a bit finicky, but if
Speaker 3: you just buy it, particularly if you're going past like
Speaker 3: one of the sushi shops sort of around closing time.
Speaker 3: Often they'll do half priced rolls and stuff, so it
Speaker 3: can be I guess quite affordable a few times a week.
Speaker 3: A bit of tuna on some corn bins, a bit
Speaker 3: of cheese, cottage cheese, tomato. There's some really good options
Speaker 3: that like mini meals that you can fuel kids up
Speaker 3: with teenage growing kids. Some soups, some chicken and veggie
Speaker 3: soup is a really great idea if it's cooler in winter,
Speaker 3: or like Susy Sai'd just some dumplings and some ottamamate.
Speaker 2: It's a really smart choice. Kids just need that extra fuel.
Speaker 3: But again, there's a massive spectrum between growing teenage boys
Speaker 3: who literally are just always playing sports, they're always running around,
Speaker 3: they're just doing some form of training or exercise all
Speaker 3: the time, versus you know, some teenage girls really don't
Speaker 3: play any sport and they're going through those puberty years
Speaker 3: and they're just not burning anywhere near enough calories to
Speaker 3: say some of their male counterparts. So it really is
Speaker 3: a spectrum based on where your kids at, how much
Speaker 3: activity they do, and really even for some kids, you know,
Speaker 3: metabolism and that does come back to genetics. Some kids
Speaker 3: are just metabolically so superior than other kids, and it's
Speaker 3: like nothing you can give them touches the edges. But
Speaker 3: that's where really the protein and the fiber from the
Speaker 3: vegetables comes in really really helpful, because if they're just
Speaker 3: going to fill up on carb carb carb, they're just
Speaker 3: going to be constantly putting it in, burning it off,
Speaker 3: and never really ever feeling satiated. The great tips to
Speaker 3: use mini meals or leftovers for growing teens to actually
Speaker 3: balance their nutrition properly throughout the day.
Speaker 1: Perfect all right, Lemma. We could literally talk about kids
Speaker 1: and teen nutrition all day. So if you are interested
Speaker 1: in all things feeding your kids with ideas, practical solutions,
Speaker 1: and the theory of key nutrient requirements for kids across
Speaker 1: the lifespan, our latest ebook of over two hundred pages
Speaker 1: is available at the nutritioncouch dot com. It's called Your Kids,
Speaker 1: Their Food. It's packed full of practical tips, information on
Speaker 1: feeding kids in general, lots of product ideas, lots of
Speaker 1: practical tips on how to improve their nutrient intake, and
Speaker 1: lots of your most common nutrition questions answered. So whether
Speaker 1: you have a fussy eater, whether you have a teenager,
Speaker 1: whether you have a really active primary school aged child,
Speaker 1: we have all the nutrition information you will need. So
Speaker 1: check that out and as always, thank you so much
Speaker 1: for listening, and we will see you next Wednesday for
Speaker 1: our regular episode drop have a great week.
Speaker 2: Thank you for listening.
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