1
00:00:00,920 --> 00:00:02,679
Speaker 1: You may love to keep one in the work fridge,

2
00:00:02,680 --> 00:00:04,880
Speaker 1: your freezer for a quick meal when you're working late,

3
00:00:05,240 --> 00:00:07,040
Speaker 1: or you may use them as a cost effective and

4
00:00:07,120 --> 00:00:11,480
Speaker 1: calorie controlled option to support your weight loss goals. Frozen meals,

5
00:00:11,720 --> 00:00:13,560
Speaker 1: there are a whole lot of them in supermarkets, and

6
00:00:13,600 --> 00:00:16,400
Speaker 1: today on the Nutrition Couch product review, we take a

7
00:00:16,400 --> 00:00:18,520
Speaker 1: closer look at really what is in some of our

8
00:00:18,560 --> 00:00:22,280
Speaker 1: favorite frozen meals. Hi, I'm Susie Burrow and I'm Leonn Wood,

9
00:00:22,480 --> 00:00:25,000
Speaker 1: and we bring you the Nutrition Couch, a bi weekly

10
00:00:25,079 --> 00:00:27,680
Speaker 1: chat on everything you can find in the supermarket. And

11
00:00:27,760 --> 00:00:30,000
Speaker 1: I know I should declare to start with leanne that

12
00:00:30,040 --> 00:00:33,560
Speaker 1: I have consulted to a frozen meal company and specifically

13
00:00:33,600 --> 00:00:36,000
Speaker 1: been involved in the last couple of years on a

14
00:00:36,000 --> 00:00:39,559
Speaker 1: reformulation of the line cuisine range. So I'll declare that

15
00:00:39,600 --> 00:00:42,159
Speaker 1: from the start. But you know, I do find frozen

16
00:00:42,159 --> 00:00:47,440
Speaker 1: meals really useful and a very strategic option for clients. One,

17
00:00:47,680 --> 00:00:50,680
Speaker 1: they're relatively inexpensive in the sense that supermarkets put a

18
00:00:50,800 --> 00:00:54,920
Speaker 1: very tight price recommendation on them. So that has a

19
00:00:54,920 --> 00:00:56,960
Speaker 1: lot to do with how much protein or how much

20
00:00:57,080 --> 00:01:00,560
Speaker 1: vegetables versus carbohydrated in them. Because the super markets will

21
00:01:00,560 --> 00:01:02,880
Speaker 1: absolutely come to food manufacturers and say we need a

22
00:01:02,920 --> 00:01:05,319
Speaker 1: meal that sells for four dollars or five dollars, so

23
00:01:05,360 --> 00:01:07,960
Speaker 1: you can imagine the limitations there. And then of course

24
00:01:08,000 --> 00:01:10,160
Speaker 1: in recent years Land we've really seen a shift from

25
00:01:10,200 --> 00:01:13,360
Speaker 1: that traditional pasta base or rice based frozen meal and

26
00:01:13,400 --> 00:01:15,360
Speaker 1: now we're seeing a lot more salad bowls, and we're

27
00:01:15,360 --> 00:01:17,959
Speaker 1: seeing a lot of the higher protein varieties that are

28
00:01:18,000 --> 00:01:20,360
Speaker 1: at a higher price point, maybe eight to ten dollars.

29
00:01:20,640 --> 00:01:23,039
Speaker 1: And obviously there's also the fresh meals too, so it's

30
00:01:23,040 --> 00:01:26,200
Speaker 1: a huge growth industry. Indeed, when we compare ourselves to

31
00:01:26,400 --> 00:01:30,240
Speaker 1: other big economies the US, the UK, frozen and pre

32
00:01:30,240 --> 00:01:32,640
Speaker 1: prepared meals and massive markets. So this isn't an area

33
00:01:32,680 --> 00:01:35,000
Speaker 1: going away. And I think to start with, will say

34
00:01:35,000 --> 00:01:37,920
Speaker 1: that there's a big misconception that frozen meals aren't nutritious.

35
00:01:39,000 --> 00:01:41,959
Speaker 1: Frozen meals, in particularly the fresh foods will be snap frozen,

36
00:01:42,000 --> 00:01:44,280
Speaker 1: so they're retaining a lot of the nutrition. But what

37
00:01:44,319 --> 00:01:46,600
Speaker 1: it does come down to is having a look at

38
00:01:46,640 --> 00:01:50,480
Speaker 1: the quality of those ingredients, because if it's a low

39
00:01:50,560 --> 00:01:54,400
Speaker 1: price point, generally yes, they will have higher proportions of

40
00:01:54,400 --> 00:01:57,080
Speaker 1: carbohydrate basically because they're cheaper ingredients.

41
00:01:57,400 --> 00:02:00,200
Speaker 2: Yeah, Susie, I agree frozen meals are definitely an an

42
00:02:00,200 --> 00:02:02,440
Speaker 2: area of interest, and I find that really interesting that

43
00:02:02,520 --> 00:02:04,720
Speaker 2: you mentioned that a lot of times supermarkets will go

44
00:02:04,800 --> 00:02:07,040
Speaker 2: to the company saying it has to be this price point,

45
00:02:07,200 --> 00:02:09,359
Speaker 2: because I think if I had to have just one

46
00:02:09,360 --> 00:02:12,680
Speaker 2: opinion on frozen meals in general, I like them, but

47
00:02:12,840 --> 00:02:14,959
Speaker 2: I do find that they are quite low calorie and

48
00:02:15,080 --> 00:02:17,720
Speaker 2: quite low protein and vegetable amounts as well. When you

49
00:02:17,720 --> 00:02:20,200
Speaker 2: think about the ingredients that are the cheapest, it's obviously

50
00:02:20,240 --> 00:02:22,720
Speaker 2: the bulk of carbohydrates. It's the pasta and rice which

51
00:02:22,760 --> 00:02:25,320
Speaker 2: is the cheapest. So those frozen meals are heavily pasta

52
00:02:25,400 --> 00:02:29,000
Speaker 2: or rice based, particularly when they're the cheap, affordable ones,

53
00:02:29,040 --> 00:02:31,560
Speaker 2: and they've got very minimal amounts of protein and veggies

54
00:02:31,560 --> 00:02:33,840
Speaker 2: in there, and they're quite low calorie. So, as you mentioned,

55
00:02:34,160 --> 00:02:36,359
Speaker 2: keeping the portion size small, bulking it up with a

56
00:02:36,400 --> 00:02:39,280
Speaker 2: cheap product like rice or pasta, and then limiting the

57
00:02:39,360 --> 00:02:43,360
Speaker 2: expensive products like protein and potentially vegetables, sometimes that's what

58
00:02:43,400 --> 00:02:45,840
Speaker 2: actually makes it quite affordable. But then also it doesn't

59
00:02:45,880 --> 00:02:48,200
Speaker 2: really line up with some people's healthy eating goals. So

60
00:02:48,440 --> 00:02:51,480
Speaker 2: a lot of times I'll use something like a frozen

61
00:02:51,480 --> 00:02:54,000
Speaker 2: meal and get my clients to add extra frozen veggies

62
00:02:54,000 --> 00:02:55,720
Speaker 2: into it and then a bit of extra protein on

63
00:02:55,760 --> 00:02:57,799
Speaker 2: the side, so they then may have a high protein

64
00:02:57,880 --> 00:03:00,160
Speaker 2: yogurt as a dessert, or they might add a boiled

65
00:03:00,160 --> 00:03:01,800
Speaker 2: egg into it, or a tin of tuna into it

66
00:03:01,840 --> 00:03:03,359
Speaker 2: as well, or dump, you know, half a can of

67
00:03:03,400 --> 00:03:05,639
Speaker 2: chickpeas into there, just to boost the protein, because a

68
00:03:05,680 --> 00:03:08,040
Speaker 2: lot of frozen meals are very low in protein, so

69
00:03:08,040 --> 00:03:11,320
Speaker 2: they're not necessarily you know, filling. They're quite low calorie,

70
00:03:11,320 --> 00:03:13,600
Speaker 2: but they're not necessarily filling. So I do like the

71
00:03:13,600 --> 00:03:15,519
Speaker 2: two that we've chosen today because I do feel like

72
00:03:15,600 --> 00:03:18,520
Speaker 2: these are particular. First brand is quite a big, well

73
00:03:18,560 --> 00:03:22,120
Speaker 2: known brand, so we picked them Acaine Healthy Choice Honey

74
00:03:22,120 --> 00:03:24,920
Speaker 2: Sturf fried Chicken. It's ninety seven percent fat free and

75
00:03:24,960 --> 00:03:27,280
Speaker 2: on the front of label packaging it's three and a

76
00:03:27,320 --> 00:03:30,160
Speaker 2: half hell stars. So this is three hundred and thirty

77
00:03:30,200 --> 00:03:32,480
Speaker 2: grams in the packet. And if you look at just

78
00:03:32,560 --> 00:03:34,560
Speaker 2: perse serving sous, I think we'll go through the perse

79
00:03:34,560 --> 00:03:37,640
Speaker 2: serving versus of per hundred grams, it's thirteen hundred and

80
00:03:37,720 --> 00:03:41,120
Speaker 2: forty kilojeels. It's twelve point nine grams, so thirteen grams

81
00:03:41,120 --> 00:03:43,760
Speaker 2: of protein nearly it's five point three grams of fat

82
00:03:43,800 --> 00:03:46,200
Speaker 2: with one gram of saturated bats, so the saturated bat's

83
00:03:46,240 --> 00:03:49,080
Speaker 2: not too bad. It's fifty three grams of carbohydrates with

84
00:03:49,120 --> 00:03:52,400
Speaker 2: thirteen grams of sugar, two point six grams of dietary fiber,

85
00:03:52,480 --> 00:03:56,360
Speaker 2: and nearly five hundred milligrams of sodium, so overall they're

86
00:03:56,400 --> 00:03:58,520
Speaker 2: sort of the nutritional content of it, I'd probably say

87
00:03:58,560 --> 00:04:01,000
Speaker 2: it's maybe a medium choice when it comes to sort

88
00:04:01,040 --> 00:04:03,080
Speaker 2: of the frozen meal section. If you look at the

89
00:04:03,200 --> 00:04:06,240
Speaker 2: ingredient list, the first ingredient is cooked rice. As I mentioned,

90
00:04:06,240 --> 00:04:08,040
Speaker 2: that's sort of what you would expect from a lower

91
00:04:08,080 --> 00:04:11,240
Speaker 2: calorie health choice, which is quite an affordable price. So

92
00:04:11,280 --> 00:04:14,360
Speaker 2: cooked rice is the first ingredient, followed by vegetables. We've

93
00:04:14,400 --> 00:04:17,560
Speaker 2: got carrot capsican beans, and broccoli. Then we've got water.

94
00:04:17,720 --> 00:04:20,440
Speaker 2: We've got chicken which is fourteen percent. We've got four

95
00:04:20,480 --> 00:04:25,200
Speaker 2: percent honey, onion thickeners, some canola oil, some sesame seeds, garlic, ginger,

96
00:04:25,240 --> 00:04:27,120
Speaker 2: and a few other sort of herbs and spices to

97
00:04:27,200 --> 00:04:29,320
Speaker 2: round us out. But the bulk in that meal is

98
00:04:29,640 --> 00:04:33,240
Speaker 2: rice and vegetables, chicken and honey and some spices. So

99
00:04:33,440 --> 00:04:36,600
Speaker 2: from an ingredient perspective, it's actually pretty quote unquote clean,

100
00:04:36,640 --> 00:04:37,560
Speaker 2: wouldn't you say, Susie.

101
00:04:37,680 --> 00:04:39,440
Speaker 1: I would, And this would be in that category of

102
00:04:39,520 --> 00:04:42,120
Speaker 1: relatively cheap options in supermarket. This is a meal that

103
00:04:42,160 --> 00:04:44,360
Speaker 1: would have a very specific price point on them, and

104
00:04:44,440 --> 00:04:47,479
Speaker 1: as such, it'll have that heavier rice or pasta base

105
00:04:47,600 --> 00:04:49,800
Speaker 1: to reach that price point. This is a product to

106
00:04:49,800 --> 00:04:51,719
Speaker 1: the Healthy Choice range that have been around for a

107
00:04:51,720 --> 00:04:53,760
Speaker 1: long time. They were developed at a time there was

108
00:04:53,800 --> 00:04:56,280
Speaker 1: a real demand for that ninety seven percent fat free

109
00:04:56,320 --> 00:04:59,720
Speaker 1: product in supermarket. But let's stress it really because of

110
00:04:59,760 --> 00:05:03,080
Speaker 1: that price point that will be directing food manufacturers. So

111
00:05:03,080 --> 00:05:06,120
Speaker 1: I think that's really helpful for consumers to know that

112
00:05:06,200 --> 00:05:08,240
Speaker 1: when you're wanting to pay four or five dollars for

113
00:05:08,279 --> 00:05:10,080
Speaker 1: a meal, this is kind of what you get because

114
00:05:10,120 --> 00:05:12,200
Speaker 1: this is what food companies can do for this price.

115
00:05:12,279 --> 00:05:15,080
Speaker 1: So it's about fourteen percent chicken so per serve. In

116
00:05:15,160 --> 00:05:18,800
Speaker 1: terms of protein, it's giving us, you know, twelve grams.

117
00:05:18,800 --> 00:05:21,280
Speaker 1: It's probably about half what we would normally recommend as

118
00:05:21,320 --> 00:05:24,080
Speaker 1: part of a well balanced meal. The carbohydrate load, as

119
00:05:24,080 --> 00:05:26,839
Speaker 1: we would expect, is reasonably high fifty three grams. But

120
00:05:26,920 --> 00:05:29,400
Speaker 1: for me, the standout feature of this is the sugars

121
00:05:29,440 --> 00:05:32,159
Speaker 1: are quite high thirteen point five grams per serve, and

122
00:05:32,400 --> 00:05:34,280
Speaker 1: if you look at the ingredient list, you know there

123
00:05:34,279 --> 00:05:38,479
Speaker 1: are a fair amount of processed ingredients in there. It's

124
00:05:38,480 --> 00:05:40,920
Speaker 1: not a meal that I would be recommending. I think

125
00:05:40,960 --> 00:05:44,240
Speaker 1: there's better options nutritionally when it comes even to this

126
00:05:44,320 --> 00:05:48,960
Speaker 1: price point. So you know, it's not necessarily a bad product.

127
00:05:49,000 --> 00:05:50,360
Speaker 1: You know it's coming in at three and a half

128
00:05:50,400 --> 00:05:53,800
Speaker 1: health Star ratings, but certainly there's much better options nutritionally

129
00:05:53,880 --> 00:05:56,120
Speaker 1: out there. You know, if you've got some frozen veggies

130
00:05:56,120 --> 00:05:57,560
Speaker 1: and a tin of tuna and put it with a

131
00:05:57,560 --> 00:06:00,960
Speaker 1: bit of soy sauce, it would cost pro similar and

132
00:06:01,080 --> 00:06:04,200
Speaker 1: nutritionally much cleaner and much better for us. So I

133
00:06:04,200 --> 00:06:07,280
Speaker 1: think if your price point is that for a frozen meal,

134
00:06:07,320 --> 00:06:10,360
Speaker 1: and you do want something quick and easy, my recommendation

135
00:06:10,400 --> 00:06:12,640
Speaker 1: would be to look for ones with as much protein

136
00:06:12,680 --> 00:06:15,880
Speaker 1: as possible. In the case of dietary fiber, i'd want

137
00:06:15,880 --> 00:06:18,400
Speaker 1: sort of three to five gram certainly sort of less

138
00:06:18,440 --> 00:06:21,200
Speaker 1: sugar per serve would be ideal. I think there's sort

139
00:06:21,200 --> 00:06:24,640
Speaker 1: of better profiles out there, and the carbohydrate recommendation I

140
00:06:24,720 --> 00:06:26,760
Speaker 1: give is sort of thirty to forty grams per serve

141
00:06:26,800 --> 00:06:28,960
Speaker 1: for a frozen meal, So it sort of sits in

142
00:06:28,960 --> 00:06:31,200
Speaker 1: that middle ground. It's not amazing, but it's not too

143
00:06:31,240 --> 00:06:34,080
Speaker 1: bad either, And certainly, you know, for people who need

144
00:06:34,200 --> 00:06:37,320
Speaker 1: perhaps a young male who needs a light, quick and

145
00:06:37,320 --> 00:06:39,719
Speaker 1: easy lunch on the go and is eating to a budget,

146
00:06:39,800 --> 00:06:43,000
Speaker 1: it's an option, but it's certainly not on my sort

147
00:06:43,000 --> 00:06:45,480
Speaker 1: of recommendations of a meal to buyer. Do think there's

148
00:06:45,520 --> 00:06:47,320
Speaker 1: better options, And as soon as I see rice as

149
00:06:47,360 --> 00:06:49,960
Speaker 1: the first ingredient or pasta, I tend to sort of

150
00:06:50,040 --> 00:06:52,000
Speaker 1: move away a little bit because I'm really seeking out

151
00:06:52,080 --> 00:06:54,520
Speaker 1: lean protein and veggies when it comes to quick and

152
00:06:54,560 --> 00:06:56,200
Speaker 1: easy meals on the run.

153
00:06:56,520 --> 00:06:59,080
Speaker 2: I mean, for athletes, it probably is a really ideal choice,

154
00:06:59,080 --> 00:07:01,360
Speaker 2: but you definitely want to increase the protein in that meal.

155
00:07:01,440 --> 00:07:04,000
Speaker 2: So having something like this with a bit of a

156
00:07:04,080 --> 00:07:06,080
Speaker 2: high protein yogurt or a couple of boiled eggs on

157
00:07:06,120 --> 00:07:08,120
Speaker 2: the side and a couple of veggie sticks as well

158
00:07:08,240 --> 00:07:10,480
Speaker 2: might not be too bad of an option for somebody

159
00:07:10,480 --> 00:07:13,000
Speaker 2: with high energy requirements. But I do think that for

160
00:07:13,040 --> 00:07:15,280
Speaker 2: the majority of people this wouldn't be a complete meal.

161
00:07:15,440 --> 00:07:18,000
Speaker 2: It's too low calorie, too low protein, probably a little

162
00:07:18,000 --> 00:07:21,239
Speaker 2: bit too heavy carbohydrate wise, and ideally as dietitian SUSI,

163
00:07:21,320 --> 00:07:24,120
Speaker 2: probably a little bit too low fiber, So not the

164
00:07:24,160 --> 00:07:26,240
Speaker 2: worst choice on the market, but definitely not what we

165
00:07:26,280 --> 00:07:29,040
Speaker 2: would call a complete healthy meal. All up, I think

166
00:07:29,080 --> 00:07:30,680
Speaker 2: you'd really want to add a couple of extra things

167
00:07:30,720 --> 00:07:32,400
Speaker 2: to that to balance it out a little bit more,

168
00:07:32,640 --> 00:07:33,320
Speaker 2: I would agree.

169
00:07:33,400 --> 00:07:34,559
Speaker 1: I agree one hundred percent.

170
00:07:34,640 --> 00:07:36,800
Speaker 2: All right. Then the second option we've chosen, I actually

171
00:07:36,880 --> 00:07:40,520
Speaker 2: quite like this brand, Susie. It's a SuperNature brand. The

172
00:07:40,560 --> 00:07:44,360
Speaker 2: one we've chosen is a Superpuls's whole meal Sicilian tuna bake.

173
00:07:44,640 --> 00:07:47,200
Speaker 2: So this one is it's very low calori. It's two

174
00:07:47,280 --> 00:07:49,840
Speaker 2: hundred and seventy nine calories for the serving of three

175
00:07:49,960 --> 00:07:52,960
Speaker 2: hundred grams. It's got fifteen point three grams of protein,

176
00:07:53,000 --> 00:07:56,040
Speaker 2: so lower calorie but higher protein. It's got six grams

177
00:07:56,040 --> 00:07:59,160
Speaker 2: of one point three grams of that being saturated, thirty

178
00:07:59,160 --> 00:08:02,640
Speaker 2: eight point four of carbs, so you know, lower carbohydrate

179
00:08:02,640 --> 00:08:04,800
Speaker 2: than the other one, eleven point seven grams of sugar,

180
00:08:04,840 --> 00:08:06,840
Speaker 2: and seven point eight grams of fiber, which is a

181
00:08:06,880 --> 00:08:09,320
Speaker 2: decent like a fiber SUSI in something of you know,

182
00:08:09,360 --> 00:08:11,840
Speaker 2: such low calorie and is because of those sort of

183
00:08:11,840 --> 00:08:14,160
Speaker 2: beans and pulses in this brand, which is great. And

184
00:08:14,200 --> 00:08:16,280
Speaker 2: when you look at the ingredient list, there does appear

185
00:08:16,320 --> 00:08:17,960
Speaker 2: to be a lot of ingredients, but this is very

186
00:08:18,040 --> 00:08:20,880
Speaker 2: much quite a good whole food based product. So the

187
00:08:20,920 --> 00:08:24,000
Speaker 2: first ingredient is the Sicilian sauce, which is made up

188
00:08:24,040 --> 00:08:27,880
Speaker 2: of water, tomatoes, tomato juice. Then we've got tomato pastes,

189
00:08:27,960 --> 00:08:32,280
Speaker 2: red capskin, onion, sun dried tomatoes, black olives, spinach, vegetable oil.

190
00:08:32,840 --> 00:08:37,880
Speaker 2: Then we've got cornstarch, capers, garlic, homel, pasta, tuna nine percent,

191
00:08:37,960 --> 00:08:40,640
Speaker 2: the homopast is eighteen percent, We've got some cannellini beans

192
00:08:40,760 --> 00:08:43,720
Speaker 2: six percent, and we've got some cheese and parsley topping

193
00:08:43,760 --> 00:08:46,319
Speaker 2: and zero point five percent of cheddar cheese, So very

194
00:08:46,360 --> 00:08:48,840
Speaker 2: very minimal amounts of cheese on top. But I do like,

195
00:08:48,920 --> 00:08:51,800
Speaker 2: I really love the fiber content of the SUSI, So overall,

196
00:08:51,840 --> 00:08:53,640
Speaker 2: I personally think this is a green light. This is

197
00:08:53,640 --> 00:08:55,839
Speaker 2: a really great choice, but I just think it's far

198
00:08:55,880 --> 00:08:58,760
Speaker 2: too low calorie for the majority of our listeners listening

199
00:08:58,800 --> 00:09:00,880
Speaker 2: at home. I would definitely be added something to this,

200
00:09:01,160 --> 00:09:03,480
Speaker 2: maybe a little bit of sort of fouge and yogurt

201
00:09:03,520 --> 00:09:05,839
Speaker 2: to round it out, or I don't know, another sort

202
00:09:05,880 --> 00:09:08,120
Speaker 2: of lean protein saurce, maybe adding a couple of extra

203
00:09:08,320 --> 00:09:10,600
Speaker 2: chickpeas and some extra vegetables in there, just to bok

204
00:09:10,679 --> 00:09:12,520
Speaker 2: that out a little bit, because I can promise you

205
00:09:12,640 --> 00:09:15,000
Speaker 2: right now, SUSI, even if it wasn't breastfeeding, that wouldn't

206
00:09:15,000 --> 00:09:16,880
Speaker 2: be enough for me for dinner. But overall, I think

207
00:09:16,920 --> 00:09:19,360
Speaker 2: it's quite a good choice when you look at the

208
00:09:19,440 --> 00:09:21,600
Speaker 2: nutritional profile and the ingredients added to that.

209
00:09:22,000 --> 00:09:25,480
Speaker 1: The SuperNature range has been incredibly popular and it was

210
00:09:25,520 --> 00:09:27,880
Speaker 1: one of those revolutionary brands that came through to try

211
00:09:27,920 --> 00:09:30,319
Speaker 1: and revolutionize the frozen meal industry. And they've got a

212
00:09:30,360 --> 00:09:33,160
Speaker 1: whole range, including a number of plant based options which

213
00:09:33,160 --> 00:09:36,920
Speaker 1: really are quite high in protein. It is routinely quite

214
00:09:37,000 --> 00:09:40,240
Speaker 1: low in calories because of that serving size and trying

215
00:09:40,240 --> 00:09:42,920
Speaker 1: to improve the nutritionals. So you're right, they range between

216
00:09:42,960 --> 00:09:45,120
Speaker 1: two and sort of mid three hundreds. It's hard to

217
00:09:45,120 --> 00:09:47,840
Speaker 1: get them higher than that. You know, fifteen grams of

218
00:09:47,960 --> 00:09:52,320
Speaker 1: protein and almost eight grams of dietary fiber. I guess

219
00:09:52,320 --> 00:09:54,560
Speaker 1: some feedback on this brand is that they can be

220
00:09:54,640 --> 00:09:57,000
Speaker 1: quite high in sodium, and the reference I would give

221
00:09:57,040 --> 00:09:59,040
Speaker 1: to that is that as soon as you start to

222
00:09:59,080 --> 00:10:01,200
Speaker 1: clean up the food and are working with a clean

223
00:10:01,240 --> 00:10:03,120
Speaker 1: protein and veggies, you've got to give a little bit

224
00:10:03,120 --> 00:10:05,199
Speaker 1: of flavor. And as such, if you want to keep

225
00:10:05,240 --> 00:10:07,920
Speaker 1: those other nutrients down and keep the fat low as

226
00:10:08,040 --> 00:10:10,640
Speaker 1: is required by that brand or preferred by that brand,

227
00:10:11,360 --> 00:10:13,200
Speaker 1: you do often need a little bit of seasoning. But

228
00:10:13,400 --> 00:10:15,400
Speaker 1: I agree with you. Even though the ingredient list is long,

229
00:10:15,440 --> 00:10:18,400
Speaker 1: it's primarily whole food based. You're getting a huge amount

230
00:10:18,440 --> 00:10:20,760
Speaker 1: of beans through it. Now, what I will say is

231
00:10:20,800 --> 00:10:25,199
Speaker 1: even within this range, there's a huge mix of different profiles.

232
00:10:25,200 --> 00:10:27,360
Speaker 1: So you have ones that are quite high in carbohydrate

233
00:10:27,400 --> 00:10:30,000
Speaker 1: and quite low in protein. And so I've really specifically

234
00:10:30,080 --> 00:10:32,680
Speaker 1: chosen this one as one of the higher protein skews

235
00:10:32,720 --> 00:10:35,160
Speaker 1: at fifteen grams, So it's like all of them, you

236
00:10:35,200 --> 00:10:38,480
Speaker 1: really need to check out those macro nutrients and try

237
00:10:38,520 --> 00:10:40,480
Speaker 1: and choose the ones that are a bit higher in protein.

238
00:10:40,800 --> 00:10:42,720
Speaker 1: So I would use this very similar to you. I

239
00:10:42,760 --> 00:10:44,719
Speaker 1: might use it as a lunch, but then serve it

240
00:10:44,760 --> 00:10:46,920
Speaker 1: also with a large salad to give that bulk and

241
00:10:46,920 --> 00:10:51,080
Speaker 1: maybe some avocado to fill it. And another strategy I

242
00:10:51,080 --> 00:10:54,040
Speaker 1: do use with my clients land is if they're hungry,

243
00:10:54,600 --> 00:10:56,880
Speaker 1: is maybe feed them two lunches, so maybe half a

244
00:10:56,960 --> 00:10:59,760
Speaker 1: lunch of a wrap or a small sandwich earlier in

245
00:10:59,800 --> 00:11:02,120
Speaker 1: the day and then sort of a hot meal or

246
00:11:02,120 --> 00:11:04,320
Speaker 1: a salad later. So this is kind of that two

247
00:11:04,360 --> 00:11:07,280
Speaker 1: small lunches component that can work quite well, but you

248
00:11:07,280 --> 00:11:09,760
Speaker 1: can't go past them for ease and price point. You know,

249
00:11:10,160 --> 00:11:11,920
Speaker 1: if you had to make this meal or if you

250
00:11:11,920 --> 00:11:13,800
Speaker 1: had to go and buy all those ingredients, that's a

251
00:11:13,840 --> 00:11:16,360
Speaker 1: huge undertaking. So for busy people who need to pick

252
00:11:16,400 --> 00:11:18,320
Speaker 1: up something quickly in the supermarket and have it as

253
00:11:18,320 --> 00:11:21,320
Speaker 1: a quick lunch as an alternative to ordering some food

254
00:11:21,360 --> 00:11:23,720
Speaker 1: in it's always going to be a much better choice.

255
00:11:23,720 --> 00:11:26,240
Speaker 1: You know exactly what's in it, so you're right though

256
00:11:26,520 --> 00:11:28,320
Speaker 1: for a lot of active people it would be more

257
00:11:28,320 --> 00:11:31,440
Speaker 1: of a light lunch or a snack or half a lunch,

258
00:11:31,760 --> 00:11:33,559
Speaker 1: so again you just need to put those little bits

259
00:11:33,600 --> 00:11:37,200
Speaker 1: of extras in there to complete it. But certainly this

260
00:11:37,280 --> 00:11:39,640
Speaker 1: is one of my favorites within this range because as

261
00:11:39,679 --> 00:11:41,920
Speaker 1: I said, there's a huge disparity in the carb loads

262
00:11:41,920 --> 00:11:44,520
Speaker 1: and the protein between them, so don't assume they're all

263
00:11:44,520 --> 00:11:46,400
Speaker 1: the same. Definitely have a good look and seek out

264
00:11:46,440 --> 00:11:48,320
Speaker 1: ones like this which are a bit higher in protein

265
00:11:48,360 --> 00:11:50,439
Speaker 1: and keep that carbs in the thirties as opposed to

266
00:11:50,520 --> 00:11:53,120
Speaker 1: the fifties or sixties or seventies, which you can see

267
00:11:53,120 --> 00:11:54,400
Speaker 1: in some of these meal options.

268
00:11:54,840 --> 00:11:56,559
Speaker 2: I just love the fiber profile of that. I think

269
00:11:56,559 --> 00:11:58,560
Speaker 2: that's amazing seven point eight grams. And I am such

270
00:11:58,559 --> 00:12:00,880
Speaker 2: a big fan of, you know, frozen me adding things

271
00:12:00,880 --> 00:12:02,920
Speaker 2: like beans and legumes in there, because we do know

272
00:12:03,000 --> 00:12:05,319
Speaker 2: that those things are so positive for our health profile.

273
00:12:05,440 --> 00:12:07,520
Speaker 2: So I think seeking out some frozen meals that do

274
00:12:07,600 --> 00:12:10,640
Speaker 2: have those wonderful either whole grain or legume options in

275
00:12:10,679 --> 00:12:13,000
Speaker 2: them is definitely a positive from a health perspective.

276
00:12:13,120 --> 00:12:15,840
Speaker 1: I agree, agree, all right. Well, that brings us to

277
00:12:15,880 --> 00:12:18,400
Speaker 1: the end of the Nutrition Couch product review for another week.

278
00:12:18,480 --> 00:12:20,800
Speaker 1: If you haven't done so already, please subscribe to have

279
00:12:20,880 --> 00:12:23,559
Speaker 1: us delivered to your inbox every Sunday and Wednesday morning

280
00:12:23,559 --> 00:12:26,199
Speaker 1: for our product review. If there's some products you're interested

281
00:12:26,200 --> 00:12:28,560
Speaker 1: in we haven't talked about before, feel free to send

282
00:12:28,600 --> 00:12:31,160
Speaker 1: them through. We're always looking for new ideas and you'll

283
00:12:31,160 --> 00:12:33,400
Speaker 1: see a lot of our content and reviews also on

284
00:12:33,440 --> 00:12:36,600
Speaker 1: our Instagram and Facebook page. So thank you for listening

285
00:12:36,679 --> 00:12:39,040
Speaker 1: and we'll see you very soon. Get to us next week.