1 00:00:00,600 --> 00:00:02,960 Speaker 1: Are you one of the many parents who are dreading 2 00:00:03,080 --> 00:00:06,440 Speaker 1: the thought of packing healthy but tasty lunches for another 3 00:00:06,519 --> 00:00:09,920 Speaker 1: school year? Have you got no idea about what a 4 00:00:09,920 --> 00:00:13,080 Speaker 1: healthy snack is? Or do you have kids who will 5 00:00:13,119 --> 00:00:16,000 Speaker 1: only eat white bread sandwiches and refuse to eat any 6 00:00:16,040 --> 00:00:18,760 Speaker 1: fresh food. We have got great news for you. On 7 00:00:18,760 --> 00:00:21,760 Speaker 1: this week's episode of The Nutrition Couch. We are ready 8 00:00:21,800 --> 00:00:25,080 Speaker 1: to share our failsafe lunch box guide to make another 9 00:00:25,160 --> 00:00:27,639 Speaker 1: year of packing healthy lunches a whole lot easier for 10 00:00:27,680 --> 00:00:28,440 Speaker 1: busy parents. 11 00:00:28,760 --> 00:00:31,600 Speaker 2: Hi, I'm Susie Burrow and I'm Leanne Wood and as. 12 00:00:31,480 --> 00:00:34,880 Speaker 1: Two of us James leading dietician who specialize in weight control, 13 00:00:34,960 --> 00:00:37,600 Speaker 1: we bring you The Nutrition Couch, a weekly chat on 14 00:00:37,640 --> 00:00:40,400 Speaker 1: everything that is new in the world of nutrition, diets 15 00:00:40,440 --> 00:00:43,479 Speaker 1: and good food so as well as healthy lunchboxes. Today 16 00:00:43,520 --> 00:00:47,440 Speaker 1: we are going to cover the controversial BMI as a 17 00:00:47,479 --> 00:00:49,559 Speaker 1: measure of our health and weight, and we're going to 18 00:00:49,560 --> 00:00:52,080 Speaker 1: answer one of the most common nutrition questions. But to 19 00:00:52,120 --> 00:00:54,280 Speaker 1: start us softly in what did your mum use to 20 00:00:54,320 --> 00:00:57,120 Speaker 1: send you for school lunch when you're at school? 21 00:00:57,200 --> 00:00:59,240 Speaker 2: My mom was so good, Susan, I've said on the podcast, 22 00:00:59,240 --> 00:01:01,440 Speaker 2: off sooner for super healthy growing up, and. 23 00:01:01,400 --> 00:01:03,240 Speaker 1: She would be a pored if she ever heard this. 24 00:01:03,600 --> 00:01:06,240 Speaker 2: I'm sorry, mom, but sometimes I used to trade the healthy. 25 00:01:06,319 --> 00:01:06,520 Speaker 1: You know. 26 00:01:06,880 --> 00:01:08,880 Speaker 2: She packed me like a whole grain sandwich with like 27 00:01:08,920 --> 00:01:11,360 Speaker 2: some proteins, some avocados and sprouts, that sort of thing, 28 00:01:11,360 --> 00:01:13,760 Speaker 2: and I traded for someone else's like two minute noodles. 29 00:01:13,760 --> 00:01:18,679 Speaker 2: Seas so bad, you know. She used to we always 30 00:01:18,680 --> 00:01:20,520 Speaker 2: like she had the perfect lunchbox formula going, and we 31 00:01:20,520 --> 00:01:22,000 Speaker 2: always had a yoga or a cheese, like there was 32 00:01:22,040 --> 00:01:23,759 Speaker 2: a serve of calcium and there was some fresh fruit 33 00:01:23,800 --> 00:01:26,479 Speaker 2: in there. Occasionally there was a homemade muffin, maybe once 34 00:01:26,560 --> 00:01:29,040 Speaker 2: or twice a week, and yet always always some sort 35 00:01:29,040 --> 00:01:31,120 Speaker 2: of whole grain sandwich or wrap or something like that, 36 00:01:31,240 --> 00:01:33,320 Speaker 2: or even sometimes I think she'd give us some leftovers 37 00:01:33,400 --> 00:01:35,600 Speaker 2: or something. And this was more probably towards high school, 38 00:01:35,680 --> 00:01:37,560 Speaker 2: not primary school, where we could put a coal pack 39 00:01:37,600 --> 00:01:39,320 Speaker 2: in out a lunch or something like that. But her 40 00:01:39,400 --> 00:01:42,000 Speaker 2: lunchbox was a very much whole food focus. We had dips, 41 00:01:42,000 --> 00:01:44,120 Speaker 2: we had veggie stick. She was you know, this was 42 00:01:44,680 --> 00:01:47,960 Speaker 2: fifteen plus years ago, like without Instagram, without her getting 43 00:01:47,960 --> 00:01:49,640 Speaker 2: all the inspo from Pinterest and that sort of thing. 44 00:01:49,720 --> 00:01:53,080 Speaker 2: She used to make instagram worthy lunchbox sprints for us 45 00:01:53,120 --> 00:01:55,400 Speaker 2: back in primary school without having any of that knowledge. 46 00:01:55,400 --> 00:01:57,880 Speaker 2: So my mom did a great idea, you know, great 47 00:01:58,040 --> 00:02:00,880 Speaker 2: great lunchbox prepping back in the day for us kids. 48 00:02:01,080 --> 00:02:03,559 Speaker 2: But I must admit I didn't appreciate all the hard 49 00:02:03,560 --> 00:02:05,720 Speaker 2: work and the nutritious options that she gave us. 50 00:02:06,200 --> 00:02:09,160 Speaker 1: It's, you know, so interesting because I had my lunches 51 00:02:09,160 --> 00:02:11,040 Speaker 1: packed in the eighties and I have to be honest, 52 00:02:11,080 --> 00:02:13,240 Speaker 1: my mum was very simple when it came to lunchboxes. 53 00:02:13,280 --> 00:02:16,079 Speaker 1: We always had multi grain bread. It was pretty simple. 54 00:02:16,120 --> 00:02:19,120 Speaker 1: I remember vividly a vegimie and let a sandwich. I 55 00:02:19,120 --> 00:02:21,520 Speaker 1: think we did have a just juice every day, so 56 00:02:21,560 --> 00:02:24,440 Speaker 1: we'd have an orange juice, but recess would be basically 57 00:02:24,480 --> 00:02:27,480 Speaker 1: some like vital weat with veggimie and baby maybe a fruit. 58 00:02:27,600 --> 00:02:29,680 Speaker 1: So I think that that whilst it was very, very 59 00:02:30,000 --> 00:02:33,400 Speaker 1: plain and kind of healthy, I guess when I went 60 00:02:33,440 --> 00:02:35,880 Speaker 1: on to become a pediatric dietician at the children's hospital, 61 00:02:36,000 --> 00:02:38,960 Speaker 1: one of the ways I wanted to approach lunchboxes was 62 00:02:39,080 --> 00:02:43,120 Speaker 1: to incorporate nutrition but also kid friendly foods. And the 63 00:02:43,160 --> 00:02:46,160 Speaker 1: reason I say that is that you want kids who 64 00:02:46,240 --> 00:02:48,639 Speaker 1: aren't obsessed with food, and I find that if they're 65 00:02:48,639 --> 00:02:52,600 Speaker 1: feeling constantly restricted in what they're given, inevitably they're going 66 00:02:52,639 --> 00:02:55,480 Speaker 1: to seek out other kids lunchboxes or be craving stealing. 67 00:02:55,520 --> 00:02:57,440 Speaker 1: You know, there's stories of kids who might even steal 68 00:02:57,480 --> 00:03:01,040 Speaker 1: foods from other kids lunchboxes. Self as a parent, but 69 00:03:01,080 --> 00:03:04,520 Speaker 1: also when I'm sharing nutrition information with parents, want to 70 00:03:04,600 --> 00:03:06,960 Speaker 1: create meals that kids like to eat. And you'll see 71 00:03:06,960 --> 00:03:08,359 Speaker 1: when we move on in a minute to our lunch 72 00:03:08,400 --> 00:03:11,440 Speaker 1: box formula for success, you'll see that I do incorporate 73 00:03:11,760 --> 00:03:14,960 Speaker 1: what may be described as some processed options to really 74 00:03:15,080 --> 00:03:19,240 Speaker 1: try and build that general non emotive relationship with food, 75 00:03:19,320 --> 00:03:21,680 Speaker 1: so kids that don't become obsessed with seeking out foods 76 00:03:21,720 --> 00:03:24,360 Speaker 1: they don't have. So, you know, we'll come back to this, 77 00:03:24,520 --> 00:03:27,359 Speaker 1: but certainly our early childhood experience of lunchbox has a 78 00:03:27,440 --> 00:03:30,240 Speaker 1: very powerful effect on how we eat and perhaps parent 79 00:03:30,280 --> 00:03:32,840 Speaker 1: when it comes to school lunchboxes. But before we get 80 00:03:32,840 --> 00:03:35,120 Speaker 1: onto that lean today, a topic we've wanted to cover 81 00:03:35,400 --> 00:03:39,440 Speaker 1: for quite some time was the BMI and whether it 82 00:03:39,600 --> 00:03:42,480 Speaker 1: is a good measure of our health and weight. Now, 83 00:03:42,920 --> 00:03:46,640 Speaker 1: BMI stands for body mass index and it is a 84 00:03:47,280 --> 00:03:51,080 Speaker 1: reference point to a healthy weight status to calculate BMI, 85 00:03:51,600 --> 00:03:55,120 Speaker 1: it's basically your height in meters squared, so you're weighting 86 00:03:55,200 --> 00:03:58,720 Speaker 1: kilograms divided by your height in meters squared, and it 87 00:03:58,720 --> 00:04:02,480 Speaker 1: will give you a number ranging between fifteen I guess 88 00:04:02,520 --> 00:04:05,680 Speaker 1: at a very low level seventeen up to over thirty 89 00:04:05,800 --> 00:04:09,800 Speaker 1: thirty five and so if your levels are below twenty 90 00:04:09,840 --> 00:04:13,680 Speaker 1: from memory, it's calacified as underweight. Twenty to twenty five 91 00:04:13,760 --> 00:04:17,120 Speaker 1: is a healthy weight range, twenty five to thirty is overweight, 92 00:04:17,160 --> 00:04:19,720 Speaker 1: and above thirty OBS and then moving on to morbidly OB. 93 00:04:19,839 --> 00:04:23,040 Speaker 1: So it's basically a ratio of our height to weight. Now, 94 00:04:23,360 --> 00:04:27,480 Speaker 1: in research studies and particularly population based health studies, b 95 00:04:27,640 --> 00:04:31,200 Speaker 1: and MY reference ranges are the gauge of healthy weight status. 96 00:04:31,279 --> 00:04:33,520 Speaker 1: So for many years, if we have been tracking kids 97 00:04:33,600 --> 00:04:36,120 Speaker 1: for their weight status, we will track them on BMI charts. 98 00:04:36,560 --> 00:04:40,240 Speaker 1: So it's a clinical tool, it's a population based health tool. 99 00:04:40,440 --> 00:04:43,200 Speaker 1: I have to be honestly, and in clinical practice with individuals, 100 00:04:43,240 --> 00:04:45,839 Speaker 1: I don't actually use it very often, and one of 101 00:04:45,880 --> 00:04:48,760 Speaker 1: the reasons for that is that traditionally I have worked 102 00:04:48,800 --> 00:04:53,000 Speaker 1: with sports people and BMI does not take into account 103 00:04:53,160 --> 00:04:57,479 Speaker 1: body composition. So whilst it is a gross measure of 104 00:04:57,880 --> 00:05:00,520 Speaker 1: weight and height ratio, and whether you're carrying two much weight, 105 00:05:01,160 --> 00:05:04,960 Speaker 1: it doesn't differentiate muscle to fat mass. And so as 106 00:05:04,960 --> 00:05:07,120 Speaker 1: soon as you deal with what we would call big humans, 107 00:05:07,560 --> 00:05:12,720 Speaker 1: so islander populations in footballers who often have an Islander background, 108 00:05:13,040 --> 00:05:15,799 Speaker 1: or even heavy males who have a lot of muscle mass, 109 00:05:16,320 --> 00:05:19,120 Speaker 1: active females who might be swimmers or rowers, and they 110 00:05:19,200 --> 00:05:23,400 Speaker 1: might be very tall but mustly so may weigh seventy 111 00:05:23,480 --> 00:05:26,040 Speaker 1: eighty kilograms. If that was someone who didn't have a 112 00:05:26,080 --> 00:05:28,320 Speaker 1: lot of muscle mass, it could be classified as overweight. 113 00:05:28,400 --> 00:05:31,440 Speaker 1: And these people are absolutely not overweight. They're very very lean. 114 00:05:31,480 --> 00:05:34,600 Speaker 1: They can have extremely lean body fat levels. So when 115 00:05:34,680 --> 00:05:37,719 Speaker 1: I'm working with individuals whilst they may have calculated a 116 00:05:37,720 --> 00:05:40,200 Speaker 1: BMI or their GP may have calculated a BMI and 117 00:05:40,200 --> 00:05:42,400 Speaker 1: they may came in at twenty six or even thirty, 118 00:05:43,160 --> 00:05:45,360 Speaker 1: I will always take a waste measurement as well, because 119 00:05:45,400 --> 00:05:48,760 Speaker 1: a waste measurement is a much more specific measure of 120 00:05:48,800 --> 00:05:52,159 Speaker 1: where body fat perhaps is sitting on a person and 121 00:05:52,440 --> 00:05:55,360 Speaker 1: as opposed to BMI. But that's not to take away 122 00:05:55,400 --> 00:05:57,720 Speaker 1: from them that the BMI does have a role as 123 00:05:57,720 --> 00:05:59,800 Speaker 1: a clinician, though I don't use it as my own 124 00:05:59,839 --> 00:06:04,039 Speaker 1: life measure, if any measure of weight status. So I 125 00:06:04,160 --> 00:06:06,279 Speaker 1: do think that it can be a bit confusing, particularly 126 00:06:06,320 --> 00:06:08,760 Speaker 1: for athletic populations and those with more muscle mass, or 127 00:06:08,800 --> 00:06:13,000 Speaker 1: even specific cultural groups who naturally are larger framed people. 128 00:06:13,360 --> 00:06:15,640 Speaker 1: It does not differentiate based on that, and it's very 129 00:06:15,680 --> 00:06:16,520 Speaker 1: important to know. 130 00:06:16,720 --> 00:06:19,240 Speaker 2: So what we would consider or what the research sort 131 00:06:19,240 --> 00:06:22,560 Speaker 2: of tells us. What BMI is I guess quote unquote 132 00:06:22,640 --> 00:06:26,040 Speaker 2: healthy is a BMI between eighteen point five and twenty five. 133 00:06:26,240 --> 00:06:29,080 Speaker 2: So a person with a BMI technically below eighteen point 134 00:06:29,080 --> 00:06:32,400 Speaker 2: five is considered underweight, and a person I guess technically 135 00:06:32,640 --> 00:06:34,640 Speaker 2: with a BMI of higher than twenty five would be 136 00:06:34,640 --> 00:06:38,279 Speaker 2: considered overweight. So between twenty five and thirty is considered overweight, 137 00:06:38,320 --> 00:06:40,840 Speaker 2: and a person with a BMI over thirty is considered 138 00:06:40,920 --> 00:06:43,600 Speaker 2: quote unquote obies. But as Zuzi said, there are many 139 00:06:44,200 --> 00:06:46,360 Speaker 2: This should be just used as a you know, one 140 00:06:46,520 --> 00:06:49,520 Speaker 2: marker of I guess health, but there are so many 141 00:06:49,520 --> 00:06:52,520 Speaker 2: different things that go into this. So if somebody of 142 00:06:52,920 --> 00:06:55,240 Speaker 2: an Asian background typically can have a BMI less than 143 00:06:55,320 --> 00:06:57,880 Speaker 2: eighteen point five and still be considered healthy, So the 144 00:06:57,920 --> 00:07:01,920 Speaker 2: BMI band is adjusted in different genetics and population groups 145 00:07:01,920 --> 00:07:04,120 Speaker 2: as well, and as you mentioned, Suzi, those of sort 146 00:07:04,120 --> 00:07:06,679 Speaker 2: of an islander background can technically have a higher BMI 147 00:07:06,760 --> 00:07:09,400 Speaker 2: and still be quite healthy as well. So, as with 148 00:07:09,440 --> 00:07:11,640 Speaker 2: most measures of health, I guess, like BMI, it's not 149 00:07:11,680 --> 00:07:14,160 Speaker 2: a perfect measure. It's not a perfect a test, right, 150 00:07:14,360 --> 00:07:16,960 Speaker 2: so most of us BMI is used at a population 151 00:07:17,080 --> 00:07:18,840 Speaker 2: based level, but it is something that I do use 152 00:07:18,880 --> 00:07:22,400 Speaker 2: in my clinical practice as one of many health markers. 153 00:07:22,400 --> 00:07:24,200 Speaker 2: But like you said, I think a waste measurement is 154 00:07:24,280 --> 00:07:27,320 Speaker 2: very important. Knowing overall body composition is very important, and 155 00:07:27,360 --> 00:07:30,120 Speaker 2: a lot of our health markers, like like cholesterol or 156 00:07:30,160 --> 00:07:33,040 Speaker 2: prediabetic all that sort of thing definitely comes into play 157 00:07:33,080 --> 00:07:36,440 Speaker 2: as well. So I feel like it's something that I 158 00:07:36,520 --> 00:07:38,280 Speaker 2: think we should be wary of. But I feel like 159 00:07:38,320 --> 00:07:40,360 Speaker 2: a lot of you know, doctors and health professionals are 160 00:07:40,360 --> 00:07:43,400 Speaker 2: just slapping people with I guess, quote unquote diagnosises of 161 00:07:43,440 --> 00:07:46,240 Speaker 2: obesity or that sort of thing, just purely based on 162 00:07:46,280 --> 00:07:48,680 Speaker 2: their height and their weight. And anyone who knows might 163 00:07:48,680 --> 00:07:51,040 Speaker 2: hab be David as an example, He's a perfect example 164 00:07:51,040 --> 00:07:53,120 Speaker 2: of why BMI I wouldn't apply to someone like him. 165 00:07:53,320 --> 00:07:56,360 Speaker 2: He's tall, fit, he's healthy, he's quite muscular. If you 166 00:07:56,400 --> 00:07:58,760 Speaker 2: put his height and weight into a BME calculator, he's 167 00:07:58,800 --> 00:08:01,520 Speaker 2: technically overweight at a twenty six, and the dude is 168 00:08:01,520 --> 00:08:04,360 Speaker 2: a six back most of the year. So definitely not 169 00:08:04,440 --> 00:08:06,760 Speaker 2: appropriate for a lot of our athletes. As you said, 170 00:08:06,880 --> 00:08:08,960 Speaker 2: a lot of you know, first grade football is a 171 00:08:09,040 --> 00:08:11,320 Speaker 2: quote unquote obese. A lot of them have a high 172 00:08:11,400 --> 00:08:13,720 Speaker 2: proportion of muscle match some of them, particularly you know, 173 00:08:13,760 --> 00:08:15,600 Speaker 2: the big heavy front rowers, have a high proportion of 174 00:08:15,600 --> 00:08:17,880 Speaker 2: fat mass as well, but there's a lot of muscle 175 00:08:17,960 --> 00:08:19,640 Speaker 2: muss that goes into that as well. So I do 176 00:08:19,760 --> 00:08:22,640 Speaker 2: think that it's it has a I guess a place 177 00:08:22,800 --> 00:08:26,600 Speaker 2: as a marker of population health through individual health, but 178 00:08:26,640 --> 00:08:28,880 Speaker 2: it's definitely not the only thing that matters. It can 179 00:08:28,960 --> 00:08:31,200 Speaker 2: really be thrown off by things like pregnancy or as 180 00:08:31,240 --> 00:08:33,600 Speaker 2: you mentioned in the elderly BMI is really not appropriate. 181 00:08:33,640 --> 00:08:36,000 Speaker 2: The higher BMI you have once you hit about seventy, 182 00:08:36,360 --> 00:08:39,280 Speaker 2: the more protective it actually is for you, and also 183 00:08:39,440 --> 00:08:41,680 Speaker 2: with children as well. Sometimes it's just not a great 184 00:08:41,720 --> 00:08:44,800 Speaker 2: measure of health. It's really better to look at how 185 00:08:44,840 --> 00:08:48,320 Speaker 2: they've been tracking overall versus just them on a single 186 00:08:48,360 --> 00:08:51,720 Speaker 2: pinpoint on a chart or something like that. So yeah, 187 00:08:51,720 --> 00:08:54,600 Speaker 2: I don't think that it's something that it classifies health 188 00:08:54,640 --> 00:08:56,640 Speaker 2: in general. It's just one of the markers that we 189 00:08:56,679 --> 00:09:00,199 Speaker 2: can use as part of a full health profile for somebody, right. 190 00:09:00,280 --> 00:09:02,760 Speaker 1: And my favorite by far is waste And even in 191 00:09:02,840 --> 00:09:05,839 Speaker 1: recent years with kids, we've taken to using a measure 192 00:09:05,880 --> 00:09:08,320 Speaker 1: that waste should be less than half their height. So 193 00:09:08,360 --> 00:09:11,040 Speaker 1: it's a much more general measure and doesn't categorize people 194 00:09:11,080 --> 00:09:14,559 Speaker 1: in potentially damaging categories that can have a massive impact 195 00:09:14,600 --> 00:09:18,080 Speaker 1: on their mental health and self esteem, particularly for girls. 196 00:09:18,120 --> 00:09:21,400 Speaker 1: And even there's increasing research around the mental health effects 197 00:09:21,400 --> 00:09:23,560 Speaker 1: of weight status on young boys. So we need to 198 00:09:23,559 --> 00:09:26,160 Speaker 1: be really, really careful. And when I'm talking to my 199 00:09:26,200 --> 00:09:30,400 Speaker 1: clients as a clinician, they in their own bodies know 200 00:09:30,960 --> 00:09:34,320 Speaker 1: where their ideal weight is, their best well they want 201 00:09:34,360 --> 00:09:37,160 Speaker 1: to be generally, they know that they make going to 202 00:09:37,160 --> 00:09:39,400 Speaker 1: feel better with five kilos or fourteen kilos. I don't 203 00:09:39,440 --> 00:09:42,440 Speaker 1: necessarily even need to know that weight because it's not 204 00:09:42,480 --> 00:09:44,880 Speaker 1: overly relevant as opposed to where it sits for them. 205 00:09:45,520 --> 00:09:48,080 Speaker 1: And so I don't, you know, I don't calculate BMI. 206 00:09:48,200 --> 00:09:49,920 Speaker 1: If someone came to me and said I'm distressed, my 207 00:09:49,960 --> 00:09:52,839 Speaker 1: BMI's twenty six, I would be like, oh, let's take 208 00:09:52,840 --> 00:09:54,920 Speaker 1: a look at that waste measurement first and have a look. 209 00:09:54,960 --> 00:09:58,760 Speaker 1: And indeed, in eally athletes now use much more specific 210 00:09:58,800 --> 00:10:02,840 Speaker 1: measures of body composition, So we're using body composition scanners 211 00:10:02,880 --> 00:10:05,640 Speaker 1: and getting a much better idea of where the body 212 00:10:05,640 --> 00:10:08,120 Speaker 1: fat is sitting and actually is it dangerous body fat 213 00:10:08,160 --> 00:10:11,360 Speaker 1: for example, if it's sitting centrally around the abdominal area. 214 00:10:11,520 --> 00:10:13,600 Speaker 1: So as a reference point for that, if you're a 215 00:10:13,640 --> 00:10:15,520 Speaker 1: parent listening and you're a little bit worried about your 216 00:10:15,559 --> 00:10:18,440 Speaker 1: child's growth trajectory, I would take a height and a 217 00:10:18,440 --> 00:10:20,599 Speaker 1: waste around their belly button, and ideally you would like 218 00:10:20,640 --> 00:10:23,160 Speaker 1: their WISTE measurement to be less than half their height. 219 00:10:23,920 --> 00:10:25,960 Speaker 1: Or as an adult, if you're worried about your weight, 220 00:10:26,000 --> 00:10:28,440 Speaker 1: taker again a waste measurement, and if it's below eighty 221 00:10:28,440 --> 00:10:31,240 Speaker 1: for females or ninety for males, that would suggest that 222 00:10:31,280 --> 00:10:34,160 Speaker 1: your body composition is still a very healthy one as 223 00:10:34,160 --> 00:10:37,320 Speaker 1: opposed to just taking a very rough measure. So for anyone, 224 00:10:37,400 --> 00:10:40,840 Speaker 1: particularly people with it an ex athletic history, people who 225 00:10:40,920 --> 00:10:43,200 Speaker 1: have been athletes or even to CrossFit and are quite 226 00:10:43,280 --> 00:10:46,600 Speaker 1: muscly and leaning up but maintaining a heavier weight because 227 00:10:46,600 --> 00:10:48,800 Speaker 1: of that muscle mass. You know, you would argue that 228 00:10:49,000 --> 00:10:52,719 Speaker 1: it doesn't have an overall significant role for anything other 229 00:10:52,800 --> 00:10:56,280 Speaker 1: than a theoretical purpose in categorizing large data sets and 230 00:10:56,320 --> 00:10:59,280 Speaker 1: having one measure of a height to weight ratio. So 231 00:10:59,480 --> 00:11:02,320 Speaker 1: it's interesting and I think we'll continue to see more 232 00:11:02,360 --> 00:11:05,240 Speaker 1: about it, but definitely I don't actually even calculate it 233 00:11:05,280 --> 00:11:07,400 Speaker 1: with my clients because if I'm looking at anything, I'm 234 00:11:07,400 --> 00:11:10,920 Speaker 1: definitely looking at waste measurement overall. So yeah, it's got 235 00:11:11,040 --> 00:11:14,160 Speaker 1: a role in research, but perhaps not necessarily for individuals. 236 00:11:14,520 --> 00:11:16,200 Speaker 2: I think it made an important point as well that 237 00:11:16,440 --> 00:11:18,439 Speaker 2: a lot of people know and understand their body. And 238 00:11:18,480 --> 00:11:20,200 Speaker 2: I have this conversation with a client of mine the 239 00:11:20,200 --> 00:11:22,920 Speaker 2: other day where she's been one hundred and twenty kilos 240 00:11:22,960 --> 00:11:24,719 Speaker 2: for the last kind of five or ten years. She's 241 00:11:24,720 --> 00:11:27,319 Speaker 2: always struggled with her weight. She's yo yo dat constantly, 242 00:11:27,640 --> 00:11:29,320 Speaker 2: And you know, she said to me. The first thing was, 243 00:11:29,360 --> 00:11:31,280 Speaker 2: you know, I know that you're probably going to tell me, 244 00:11:31,320 --> 00:11:33,360 Speaker 2: being a dietician, that my weight should be something around 245 00:11:33,360 --> 00:11:35,600 Speaker 2: the seventy kilos to be a healthy BMI. And I said, 246 00:11:35,600 --> 00:11:37,760 Speaker 2: if you've started one hundred and twenty kilos and you 247 00:11:37,920 --> 00:11:40,520 Speaker 2: really struggled to move from that. I am absolutely not 248 00:11:40,559 --> 00:11:42,280 Speaker 2: going to tell you that you should be seventy kilos. 249 00:11:42,400 --> 00:11:44,080 Speaker 2: And she just looked at me with like this relief 250 00:11:44,120 --> 00:11:46,360 Speaker 2: and was like, thank God, because you know, I really 251 00:11:46,400 --> 00:11:48,599 Speaker 2: feel like for me, like ninety kilos can actually be 252 00:11:48,679 --> 00:11:50,920 Speaker 2: quite healthy. We've got to do some bloods with her GP. 253 00:11:51,080 --> 00:11:51,480 Speaker 1: Susie. 254 00:11:51,600 --> 00:11:54,680 Speaker 2: Everything was in range. She wasn't diabetic, her cholesterol was fine, 255 00:11:54,720 --> 00:11:57,200 Speaker 2: even her blood pressure was good. She exercised quite a lot. 256 00:11:57,400 --> 00:11:59,360 Speaker 2: She was just somebody that was in a larger frame. 257 00:11:59,400 --> 00:12:02,559 Speaker 2: Of course she benefit just even on her body losing 258 00:12:02,600 --> 00:12:04,280 Speaker 2: some weight. But we sort of said to her, look, 259 00:12:04,320 --> 00:12:06,600 Speaker 2: I think around that ninety kilos is a great healthy 260 00:12:06,600 --> 00:12:08,599 Speaker 2: weight for you. She said previously, I've got down to 261 00:12:08,679 --> 00:12:11,679 Speaker 2: ninety kilos. I feel fabulous there. Seventy kilos is just 262 00:12:12,000 --> 00:12:14,520 Speaker 2: never gonna happen on my body, despite what my BMI sets. 263 00:12:14,559 --> 00:12:16,600 Speaker 2: So I do think that our clients, you know, they 264 00:12:16,679 --> 00:12:18,439 Speaker 2: know their body's best. And as we said, it's a 265 00:12:19,240 --> 00:12:23,040 Speaker 2: single measure of health, but it's never gonna identify somebody 266 00:12:23,080 --> 00:12:25,880 Speaker 2: at risk of cardiovascular health or at risk of pre 267 00:12:25,960 --> 00:12:29,320 Speaker 2: diabetes or type two diabetes. It's really just something that 268 00:12:29,360 --> 00:12:31,840 Speaker 2: I think we give maybe perhaps too much weight too. 269 00:12:32,160 --> 00:12:34,080 Speaker 2: But it is also something that I think is an 270 00:12:34,120 --> 00:12:36,880 Speaker 2: important screening tool for people like GPS who might only 271 00:12:36,920 --> 00:12:38,960 Speaker 2: have five or ten minutes with their clients. But it 272 00:12:39,080 --> 00:12:40,439 Speaker 2: is also a bit of a slup in the face 273 00:12:40,480 --> 00:12:42,680 Speaker 2: if they're pulling up people with a BMI, you know, 274 00:12:42,840 --> 00:12:44,520 Speaker 2: twenty five and a half or twenty six, who are 275 00:12:44,559 --> 00:12:46,959 Speaker 2: actually quite fit and healthy with no other health markets 276 00:12:46,960 --> 00:12:49,480 Speaker 2: and going slapping them with a diagnosis of you know, 277 00:12:49,520 --> 00:12:51,880 Speaker 2: obesity or you know, you being overweight, go see a 278 00:12:51,920 --> 00:12:54,080 Speaker 2: dietitian or something. I think it is a little bit 279 00:12:54,520 --> 00:12:57,400 Speaker 2: harsh from that perspective as well. So I really do 280 00:12:57,440 --> 00:12:59,880 Speaker 2: think there are many other factors to consider, not just 281 00:13:00,200 --> 00:13:02,679 Speaker 2: the single measure of what we would consider a BMI. 282 00:13:02,920 --> 00:13:06,120 Speaker 1: I agree absolutely growth history is of crucial importance, particularly 283 00:13:06,160 --> 00:13:08,600 Speaker 1: for children and their trajectory. But I'll actually make one 284 00:13:08,600 --> 00:13:11,600 Speaker 1: caveat to blend in here. The time I do use 285 00:13:11,640 --> 00:13:14,920 Speaker 1: it is with underweight teenage girls, so I don't do 286 00:13:14,960 --> 00:13:16,840 Speaker 1: it a lot now. But in my clinical history, we 287 00:13:16,920 --> 00:13:20,000 Speaker 1: may have had mums who would be bringing teenagers age 288 00:13:20,040 --> 00:13:24,360 Speaker 1: between say eleven up to seventeen, who had, the mums 289 00:13:24,360 --> 00:13:26,760 Speaker 1: are really worried about them because they're showing signs of 290 00:13:26,800 --> 00:13:31,400 Speaker 1: disordered eating, they're losing significant amounts of weight. And absolutely, 291 00:13:31,400 --> 00:13:34,480 Speaker 1: when it comes to the prevention and treatment and referral 292 00:13:34,520 --> 00:13:38,400 Speaker 1: on of potential disordered eating and eating disorders like anorexia, 293 00:13:38,840 --> 00:13:41,680 Speaker 1: when they're clinically underweight, that is a massive cause for 294 00:13:41,760 --> 00:13:44,800 Speaker 1: concern and definitely a reason to refer onto a medical 295 00:13:44,840 --> 00:13:47,959 Speaker 1: practitioner or specialist or psychologists. So absolutely, when I'm dealing 296 00:13:47,960 --> 00:13:50,800 Speaker 1: with underweight teenagers or teenagers who have lost a lot 297 00:13:50,800 --> 00:13:54,480 Speaker 1: of weight, I will absolutely calculate BMI because, as you said, 298 00:13:54,559 --> 00:13:57,439 Speaker 1: less than eighteen point five is clinically underweight, and if 299 00:13:57,440 --> 00:13:59,439 Speaker 1: someone has dropped a lot of weight, that is cause 300 00:13:59,480 --> 00:14:01,640 Speaker 1: for concern, and so I will mention that totally. 301 00:14:01,720 --> 00:14:04,439 Speaker 2: And we used to have a blanket basically straighted mission policy. 302 00:14:04,480 --> 00:14:07,400 Speaker 2: Thatever teenager or an adult came in struggling with, you know, 303 00:14:07,600 --> 00:14:10,240 Speaker 2: weight loss or malnutrition or eating disorders, then it'd be 304 00:14:10,280 --> 00:14:13,080 Speaker 2: basically a blanket admission for anyone under a BMI fifteen. 305 00:14:13,240 --> 00:14:15,679 Speaker 2: And I remember from working with my time at psychologists, 306 00:14:15,760 --> 00:14:18,560 Speaker 2: the majority of them consider anything with a BMI under fifteen, 307 00:14:18,720 --> 00:14:20,640 Speaker 2: you know, really not having capacity to make your own 308 00:14:20,640 --> 00:14:23,360 Speaker 2: health decisions because your body and your brain is starving 309 00:14:23,400 --> 00:14:26,280 Speaker 2: as well. So definitely from a clinical perspective, there are 310 00:14:26,480 --> 00:14:29,080 Speaker 2: many reasons where you know, we would lean back on BMI. 311 00:14:29,560 --> 00:14:31,800 Speaker 2: I feel sort of between that twenty five to thirty. 312 00:14:31,840 --> 00:14:33,560 Speaker 2: I think once you're getting up over that bm I 313 00:14:33,560 --> 00:14:36,560 Speaker 2: of thirty, I think most people understand that they're probably 314 00:14:36,560 --> 00:14:38,680 Speaker 2: carrying too much weight on their frame and it's putting 315 00:14:38,680 --> 00:14:40,200 Speaker 2: them at risk from a health perspective, I think a 316 00:14:40,240 --> 00:14:42,320 Speaker 2: lot of people get that. But it's really between that 317 00:14:42,400 --> 00:14:44,640 Speaker 2: sort of be and my band of sort of eighteen 318 00:14:44,720 --> 00:14:47,480 Speaker 2: to maybe twenty eight BMI where you can actually be, 319 00:14:47,520 --> 00:14:49,960 Speaker 2: you know, quite healthy despite what the b and MY 320 00:14:50,120 --> 00:14:52,560 Speaker 2: scale might be telling you. So I really think it's 321 00:14:52,560 --> 00:14:55,080 Speaker 2: about the extreme levels of BMI, which is where it 322 00:14:55,120 --> 00:14:57,320 Speaker 2: you know, probably is a little bit more accurate. But 323 00:14:57,440 --> 00:14:59,040 Speaker 2: between that sort of you know, someone a bm I 324 00:14:59,040 --> 00:15:02,200 Speaker 2: of twenty six, twenty or you know, maybe eighteen instead 325 00:15:02,240 --> 00:15:04,640 Speaker 2: of eighteen point five or even twenty, you know, can 326 00:15:04,680 --> 00:15:08,000 Speaker 2: still be considered quite healthy. That's just the norm for them. 327 00:15:08,040 --> 00:15:09,560 Speaker 2: Put it that way. In all their other health markets 328 00:15:09,640 --> 00:15:11,040 Speaker 2: look really good, wonderful. 329 00:15:11,120 --> 00:15:11,760 Speaker 1: So back to. 330 00:15:11,720 --> 00:15:15,680 Speaker 2: School time, Susie, we'd time this podcast perfectly so I'm 331 00:15:15,680 --> 00:15:17,720 Speaker 2: sure you, like many parents, are getting ready to send 332 00:15:17,720 --> 00:15:19,760 Speaker 2: the twins back to school, so you haven't packed some 333 00:15:19,760 --> 00:15:23,880 Speaker 2: school lunchboxes in probably many weeks now. So the Nutrition 334 00:15:24,040 --> 00:15:26,320 Speaker 2: Podcast Today is going to share with our listeners our 335 00:15:26,480 --> 00:15:28,840 Speaker 2: ultimate lunchbox guide. And I'm going to let you take 336 00:15:28,880 --> 00:15:31,080 Speaker 2: the reins on this, Susi, because you truly are the 337 00:15:31,200 --> 00:15:33,920 Speaker 2: expert in it packing a nutritious lunchbox. 338 00:15:34,040 --> 00:15:35,800 Speaker 1: You've got a few years to go. So this is 339 00:15:35,880 --> 00:15:38,200 Speaker 1: my formula that I've used for many years. So I've 340 00:15:38,280 --> 00:15:40,200 Speaker 1: came across it when I worked at the Children's Hospital 341 00:15:40,200 --> 00:15:42,600 Speaker 1: Westmead for many years in the area of childhood obesity, 342 00:15:43,200 --> 00:15:45,680 Speaker 1: looking at a way to create a lunch box that 343 00:15:45,800 --> 00:15:48,360 Speaker 1: has what I would describe as a full factor, because 344 00:15:48,400 --> 00:15:50,960 Speaker 1: if you think about the classic stack food and things 345 00:15:50,960 --> 00:15:55,280 Speaker 1: that we fill lunchboxes with, so fruit snacks, dried fruit boxes, 346 00:15:55,600 --> 00:16:00,200 Speaker 1: fruit poppers, whitebread sandwiches that have very little protein because 347 00:16:00,240 --> 00:16:03,360 Speaker 1: people worry about them going yuck at school. They're often 348 00:16:03,440 --> 00:16:06,280 Speaker 1: really high carbohydrate. And the other issue is that they're 349 00:16:06,280 --> 00:16:09,560 Speaker 1: often eating carbs sort of at regular intervals. So they'll 350 00:16:09,640 --> 00:16:11,720 Speaker 1: go to school and some schools will have a fruit break, 351 00:16:11,800 --> 00:16:14,720 Speaker 1: so more carbohydrate. Then they have recess, which tends to 352 00:16:14,720 --> 00:16:18,480 Speaker 1: be foods like flavored yogurts or biscuits or crackers or 353 00:16:18,560 --> 00:16:21,720 Speaker 1: muslei bars, again mostly carbohydrate, and then a white bread 354 00:16:21,760 --> 00:16:25,160 Speaker 1: sandwich with vegimie or carbohydrate. So what happens Leanne is 355 00:16:25,160 --> 00:16:27,120 Speaker 1: the kids come home from school at three o'clock four 356 00:16:27,120 --> 00:16:30,640 Speaker 1: o'clock starving and they raid all the food in the house, 357 00:16:30,680 --> 00:16:32,920 Speaker 1: which then makes them too full for a nutritious dinner. 358 00:16:32,960 --> 00:16:35,400 Speaker 1: And it really was a pattern of eating that I 359 00:16:35,400 --> 00:16:38,240 Speaker 1: would see time and time again with kids with weight issues. 360 00:16:38,560 --> 00:16:40,480 Speaker 1: So my focus on a lunch box is trying to 361 00:16:40,520 --> 00:16:44,000 Speaker 1: achieve a balance of better quality carbohydrates in controlled amounts, 362 00:16:44,160 --> 00:16:46,720 Speaker 1: but also a lot more low calorie vegetables and a 363 00:16:46,720 --> 00:16:49,320 Speaker 1: lot more protein. So this is my formula for success, 364 00:16:49,360 --> 00:16:51,200 Speaker 1: and this is exactly what I do with my own children. 365 00:16:51,840 --> 00:16:54,680 Speaker 1: I start with at least one vegetable, so we always 366 00:16:54,680 --> 00:16:57,240 Speaker 1: think about fruit being healthy, and it is, but our 367 00:16:57,320 --> 00:16:59,880 Speaker 1: kids all need to eat more vegetables, and unless they 368 00:17:00,240 --> 00:17:02,040 Speaker 1: used to having them through the day, they will get 369 00:17:02,080 --> 00:17:04,520 Speaker 1: nowhere near enough. So I'll always pack My kids love 370 00:17:04,520 --> 00:17:08,200 Speaker 1: cut up cucumber, but other options of baby tomatoes, baby cutes, 371 00:17:08,280 --> 00:17:12,800 Speaker 1: cut up carrots, baby carrots, red capsicum, anything basically that 372 00:17:12,880 --> 00:17:15,320 Speaker 1: they will have, and I always cut it into small pieces. 373 00:17:15,520 --> 00:17:17,680 Speaker 1: Kids will always eat things that are easy to pick, 374 00:17:17,680 --> 00:17:20,240 Speaker 1: particularly smaller kids. And then I'll put a little bit 375 00:17:20,280 --> 00:17:22,119 Speaker 1: of fruit. But I don't overdo the fruit in the 376 00:17:22,160 --> 00:17:24,240 Speaker 1: lunch box because I think kids over eat fruit often 377 00:17:24,240 --> 00:17:27,280 Speaker 1: at the expense of vegetables, So myself I usually put 378 00:17:27,320 --> 00:17:29,959 Speaker 1: just a few frozen grapes and I cut them or 379 00:17:30,000 --> 00:17:32,720 Speaker 1: berries when they're in season. I don't tend to do 380 00:17:32,760 --> 00:17:34,680 Speaker 1: a lot of whole fruit, knowing that kids again are 381 00:17:34,680 --> 00:17:37,119 Speaker 1: more likely to eat it when it's cut, So maybe 382 00:17:37,119 --> 00:17:39,320 Speaker 1: half a banana or or cut up an apple between 383 00:17:39,359 --> 00:17:41,080 Speaker 1: the boys and put some lemon juice on it so 384 00:17:41,080 --> 00:17:43,800 Speaker 1: it doesn't go brown in their separate morning tea section. 385 00:17:44,240 --> 00:17:46,240 Speaker 1: But certainly I don't do more than one piece of 386 00:17:46,240 --> 00:17:48,560 Speaker 1: fruit in total. Definitely I do as much vegetable as 387 00:17:48,600 --> 00:17:51,600 Speaker 1: I can. Then I always put a dairy in, so 388 00:17:51,640 --> 00:17:54,240 Speaker 1: the rationale for that is to give them some protein 389 00:17:54,280 --> 00:17:56,400 Speaker 1: that will help to keep them full. So I use 390 00:17:56,400 --> 00:17:59,240 Speaker 1: the no added sugar yogurt tubes or the cheese and 391 00:17:59,280 --> 00:18:02,160 Speaker 1: cracker snappa sometimes I may even use a milk popper, 392 00:18:02,320 --> 00:18:05,159 Speaker 1: even a small flavored milk popper, particularly for older kids, 393 00:18:05,640 --> 00:18:08,200 Speaker 1: to give some of that dairy, protein rich, calcium rich 394 00:18:08,240 --> 00:18:10,440 Speaker 1: and going to help to keep them full. And then 395 00:18:10,480 --> 00:18:14,480 Speaker 1: I use leanne one package snack food. But I'm going 396 00:18:14,520 --> 00:18:17,080 Speaker 1: to preference this by saying I'm not saying package snacks 397 00:18:17,080 --> 00:18:19,919 Speaker 1: are good. I'm saying that I want my kids or 398 00:18:19,920 --> 00:18:22,280 Speaker 1: my clients to have a lunch box that they're looking 399 00:18:22,359 --> 00:18:25,160 Speaker 1: forward to and that they enjoy eating. And the good 400 00:18:25,200 --> 00:18:28,600 Speaker 1: news is that there's a growing range of relatively nutritious snacks. 401 00:18:28,600 --> 00:18:31,719 Speaker 1: And indeed, a second podcast in our week on Wednesday, 402 00:18:31,720 --> 00:18:33,919 Speaker 1: we're going to drop an episode that specifically looks at 403 00:18:33,920 --> 00:18:36,879 Speaker 1: a couple of great package snacks for lunchboxes. But my 404 00:18:37,000 --> 00:18:40,920 Speaker 1: criteria for this is less than one hundred calories. It 405 00:18:41,000 --> 00:18:44,679 Speaker 1: has to contain some fiber or protein, it has to 406 00:18:44,760 --> 00:18:47,600 Speaker 1: ideally be whole grain, and I try and minimize the 407 00:18:47,600 --> 00:18:49,760 Speaker 1: added sugars. So a reference for that is less than 408 00:18:49,760 --> 00:18:52,159 Speaker 1: five grams per serve. So some of the ones I 409 00:18:52,240 --> 00:18:55,560 Speaker 1: opt towards may be some of the little whole grain 410 00:18:55,680 --> 00:19:00,160 Speaker 1: package snacks. It may be the brown rice type cracker snack. 411 00:19:00,640 --> 00:19:03,520 Speaker 1: It may be a homemade mini muffin or some homemade 412 00:19:03,520 --> 00:19:05,440 Speaker 1: banana bread. Absolutely, we're not saying you have to buy 413 00:19:05,480 --> 00:19:08,840 Speaker 1: package snacks. It could also be something homemade. Sometimes I 414 00:19:08,880 --> 00:19:11,280 Speaker 1: may use half of a finger butt, so I really 415 00:19:11,440 --> 00:19:13,919 Speaker 1: make sure that that more sweet or snack is small 416 00:19:14,000 --> 00:19:17,320 Speaker 1: portion for kids. So with my kids who are only six, 417 00:19:17,400 --> 00:19:19,600 Speaker 1: I don't give them a whole packet of anything because 418 00:19:19,640 --> 00:19:21,119 Speaker 1: I don't want them to get used to eating packets 419 00:19:21,119 --> 00:19:24,520 Speaker 1: of food. It's expensive as well. I break open one 420 00:19:24,560 --> 00:19:26,800 Speaker 1: packet of a cracker and I put a few in 421 00:19:26,840 --> 00:19:28,480 Speaker 1: their lunch box and mix it up. So on any 422 00:19:28,520 --> 00:19:30,600 Speaker 1: given day they may have a few different types and 423 00:19:30,640 --> 00:19:33,000 Speaker 1: they like that. And ideally, as I said, it could 424 00:19:33,000 --> 00:19:35,159 Speaker 1: be whole gread, it could also be a small music bar. 425 00:19:35,200 --> 00:19:37,679 Speaker 1: There's a growing range of whole grain musley bars at 426 00:19:37,760 --> 00:19:40,159 Speaker 1: less than one hundred calories, less than five grams of sugar. 427 00:19:40,440 --> 00:19:43,920 Speaker 1: So that's one section, and then I include this sandwich 428 00:19:44,000 --> 00:19:46,000 Speaker 1: or wrap that will have some protein on it. So 429 00:19:46,040 --> 00:19:48,800 Speaker 1: I love the mini whole grain wraps for kids. Myself, 430 00:19:48,840 --> 00:19:52,280 Speaker 1: I use a whole meal high fiber loaf. I definitely 431 00:19:52,359 --> 00:19:55,000 Speaker 1: prefer that to a white bread. I think again, it's 432 00:19:55,040 --> 00:19:57,520 Speaker 1: a great message for kids that the cereals and breads 433 00:19:57,520 --> 00:20:00,320 Speaker 1: they're choosing should be brown. Ideally, if you have kids 434 00:20:00,320 --> 00:20:02,280 Speaker 1: who absolutely won't eat it, you can get the high 435 00:20:02,320 --> 00:20:04,320 Speaker 1: fiber white and perhaps cut the crust off to make 436 00:20:04,320 --> 00:20:06,760 Speaker 1: it a bit smaller. And myself, I use some sort 437 00:20:06,800 --> 00:20:09,160 Speaker 1: of meat on it, so whether it's some leftover chicken sinsel, 438 00:20:09,359 --> 00:20:11,680 Speaker 1: whether it's some leftover ham, I do put a nice 439 00:20:11,720 --> 00:20:14,720 Speaker 1: block in that lunch box. And then the fifth component 440 00:20:14,880 --> 00:20:17,560 Speaker 1: is the water to drink. So we go one vegetable fruit, 441 00:20:18,080 --> 00:20:20,600 Speaker 1: dairy snack, small amount of a snack food, and then 442 00:20:20,800 --> 00:20:23,920 Speaker 1: a wrap sandwich. And six component I should say is water. 443 00:20:24,160 --> 00:20:26,920 Speaker 1: I only ever put water in there to drink. Although 444 00:20:26,960 --> 00:20:30,439 Speaker 1: there are some very low calorie sweetened drink poppers you 445 00:20:30,480 --> 00:20:33,119 Speaker 1: can find which are basically a tad of juice with water, 446 00:20:33,600 --> 00:20:36,440 Speaker 1: very low calories and some sweetener. You could use that. Myself, 447 00:20:36,520 --> 00:20:38,720 Speaker 1: I just always pack water. My kids are a good 448 00:20:38,720 --> 00:20:41,520 Speaker 1: water drinkers because that's all they've ever known. So that 449 00:20:41,720 --> 00:20:44,760 Speaker 1: is my formula to success. Now. I'll be honest. At 450 00:20:44,760 --> 00:20:46,560 Speaker 1: times I do put a treat. You know, if I've 451 00:20:46,560 --> 00:20:48,560 Speaker 1: got a mini chocolate sometimes that may be the snack 452 00:20:48,600 --> 00:20:51,520 Speaker 1: food for older kids I may include two dairies, or 453 00:20:51,560 --> 00:20:54,440 Speaker 1: I may include a wrap for morning tea, I may 454 00:20:54,440 --> 00:20:57,320 Speaker 1: include two beeses of fruit. But that's the basic formula 455 00:20:57,320 --> 00:20:59,240 Speaker 1: and I find it works really well. It's a beautiful 456 00:20:59,240 --> 00:21:02,879 Speaker 1: combination of life of nutrition, lots of protein, but also 457 00:21:03,160 --> 00:21:05,639 Speaker 1: child friendly food. So it's not trying to be this 458 00:21:05,840 --> 00:21:08,560 Speaker 1: perfect lunch box so your kids are obsessed with everyone 459 00:21:08,560 --> 00:21:11,600 Speaker 1: else's lunchbox and trading and stealing or wanting to have 460 00:21:11,640 --> 00:21:13,200 Speaker 1: a different option all the time. 461 00:21:13,520 --> 00:21:14,800 Speaker 2: I love that, and I love it. You've got a 462 00:21:14,800 --> 00:21:16,920 Speaker 2: little snack component in there as well, which I think 463 00:21:16,960 --> 00:21:19,320 Speaker 2: is really cool, and you know, it makes the lunchboxes 464 00:21:19,320 --> 00:21:21,600 Speaker 2: more appealing as well. And I'll add as well, just 465 00:21:21,640 --> 00:21:23,840 Speaker 2: from a general health perspective, the more color the better 466 00:21:23,920 --> 00:21:26,239 Speaker 2: as well. And you know, kids, particularly those who are 467 00:21:26,240 --> 00:21:29,919 Speaker 2: sort of white focus processed foods only just introduce the 468 00:21:30,000 --> 00:21:32,480 Speaker 2: color gradually as well, and the more sort of color 469 00:21:32,520 --> 00:21:34,440 Speaker 2: that they see, the more sort of appealing those sort 470 00:21:34,480 --> 00:21:36,560 Speaker 2: of foods look as well. So I love that. But 471 00:21:36,840 --> 00:21:38,879 Speaker 2: I'm very also focused on, you know, as colorful a 472 00:21:38,960 --> 00:21:41,119 Speaker 2: lunchbox as possible, because I think that again, you know, 473 00:21:41,240 --> 00:21:43,320 Speaker 2: it has to look appealing for kids to eat as well. 474 00:21:43,440 --> 00:21:45,280 Speaker 1: It's a good tip, and I cut everything there and 475 00:21:45,320 --> 00:21:47,439 Speaker 1: everything's in small portions. So I do have a special 476 00:21:47,520 --> 00:21:50,840 Speaker 1: lunchbox that's got lots of different compartments and cut into 477 00:21:50,840 --> 00:21:53,639 Speaker 1: different pieces. So for example, your child my like sushi. 478 00:21:53,680 --> 00:21:56,000 Speaker 1: My kids are not big into sushi, but that's a 479 00:21:56,000 --> 00:21:58,320 Speaker 1: great addition because it's in small pieces you can cut. 480 00:21:58,520 --> 00:22:00,960 Speaker 1: I cut the sandwiches into piece and I find it's 481 00:22:01,000 --> 00:22:03,800 Speaker 1: just easier for little kids, and in my experienced kids 482 00:22:03,840 --> 00:22:06,080 Speaker 1: particularly young ones are so keen to get out and play, 483 00:22:06,440 --> 00:22:08,160 Speaker 1: they just chuck a couple of things in their mouth. 484 00:22:08,200 --> 00:22:11,040 Speaker 1: And often we'll use the lunchbox for also afternoon tea 485 00:22:11,119 --> 00:22:13,200 Speaker 1: and have all the things that they haven't consumed early. 486 00:22:13,320 --> 00:22:15,560 Speaker 1: So you know, I find it's a really good strategy. 487 00:22:15,600 --> 00:22:17,639 Speaker 1: I've used it for many years. It gives lots of 488 00:22:17,680 --> 00:22:20,520 Speaker 1: child friendly options, lots of nutrition. And if you've got 489 00:22:20,520 --> 00:22:22,600 Speaker 1: any other lunchbox tips you'd love to share, we'd love 490 00:22:22,640 --> 00:22:24,240 Speaker 1: to hear them, and we will pass them on to 491 00:22:24,320 --> 00:22:26,920 Speaker 1: our listeners over the next couple of weeks. All right, lean, 492 00:22:27,080 --> 00:22:29,359 Speaker 1: So for our final segment of the show, we haven't 493 00:22:29,359 --> 00:22:32,200 Speaker 1: answered this question yet, which surprises me because it has 494 00:22:32,280 --> 00:22:35,800 Speaker 1: to be the most common nutrition question, we are asked, 495 00:22:36,480 --> 00:22:40,280 Speaker 1: how many eggs a week is too many? Now, eggs 496 00:22:40,320 --> 00:22:42,800 Speaker 1: are incredibly nutritious. There are a whole food. A couple 497 00:22:42,840 --> 00:22:44,880 Speaker 1: of eggs gives you close to twenty grams of protein. 498 00:22:44,920 --> 00:22:46,920 Speaker 1: It's one of the most satiating breakfast you can eat. 499 00:22:47,240 --> 00:22:49,600 Speaker 1: But of course, theand there's a lot of talk around 500 00:22:49,640 --> 00:22:53,159 Speaker 1: eggs and cholesterol. My position is an egg or to 501 00:22:53,200 --> 00:22:55,760 Speaker 1: a day, no problem. The benefits outwigh any negatives. The 502 00:22:55,800 --> 00:22:59,080 Speaker 1: science around eggs and cholesterol is very dated. What do 503 00:22:59,119 --> 00:23:00,960 Speaker 1: you think? What are your rules on eggs? And how 504 00:23:00,960 --> 00:23:02,160 Speaker 1: many each week is too many? 505 00:23:02,480 --> 00:23:05,119 Speaker 2: Basically, if you're a general healthy adult, you can happily 506 00:23:05,119 --> 00:23:07,720 Speaker 2: have one or two exit day. Absolutely, there's actually no limit. 507 00:23:07,960 --> 00:23:11,359 Speaker 2: And the research was all the position stance from you know, 508 00:23:11,440 --> 00:23:14,359 Speaker 2: big governing bodies such as the Heart Foundation and you 509 00:23:14,400 --> 00:23:17,199 Speaker 2: know the cardiovascular you know foundations and doctors and that 510 00:23:17,240 --> 00:23:19,679 Speaker 2: sort of thing. The research correct me if I'm wrong, Suzie, 511 00:23:19,720 --> 00:23:22,679 Speaker 2: maybe changed about twelve months ago. For egg consumption year, 512 00:23:22,720 --> 00:23:24,520 Speaker 2: we generally used to say it's about one egg a 513 00:23:24,600 --> 00:23:26,719 Speaker 2: day for most people, you know, don't sort of go 514 00:23:26,880 --> 00:23:29,440 Speaker 2: above about seven a week, you know, and bodybuilders for 515 00:23:29,600 --> 00:23:31,480 Speaker 2: life have been you know, throwing eggs and egg whites 516 00:23:31,480 --> 00:23:34,040 Speaker 2: into absolutely everything they can eat. So for those types 517 00:23:34,080 --> 00:23:36,040 Speaker 2: of people, they've been having far more eggs than that 518 00:23:36,280 --> 00:23:39,560 Speaker 2: for forever. But really the evidence did change to support 519 00:23:39,600 --> 00:23:41,800 Speaker 2: that eggs being a super healthy addition as part of 520 00:23:41,840 --> 00:23:45,240 Speaker 2: the diet and not contributing to raising your cholesterol levels 521 00:23:45,280 --> 00:23:48,359 Speaker 2: or anything like that in healthy adults. So I guess 522 00:23:48,400 --> 00:23:50,119 Speaker 2: it still is a little bit mixed, like if you 523 00:23:50,240 --> 00:23:52,000 Speaker 2: really went through a lot of the research, but the 524 00:23:52,040 --> 00:23:54,680 Speaker 2: general consensus from our PIAG governing bodies and a lot 525 00:23:54,720 --> 00:23:57,679 Speaker 2: of our top you know, cardiovascular doctors and surgeons is 526 00:23:57,720 --> 00:24:00,520 Speaker 2: really that there's actually now no set limits on the 527 00:24:00,600 --> 00:24:02,440 Speaker 2: number of eggs you can eat, and a heart foundation 528 00:24:02,520 --> 00:24:05,359 Speaker 2: has that same position stance. It's just for a few 529 00:24:05,400 --> 00:24:07,720 Speaker 2: individual or groups of individuals who are little bit more 530 00:24:07,760 --> 00:24:11,520 Speaker 2: sensitive to eating dietary cholesterol than some others. So it's 531 00:24:11,560 --> 00:24:14,400 Speaker 2: essentially there's no limit on eggs for majority of healthy adults. 532 00:24:14,640 --> 00:24:17,639 Speaker 2: But if you are somebody with a high cholesterol so 533 00:24:17,760 --> 00:24:21,760 Speaker 2: high LDL cholesterol that's quote unquote bad cholesterol. If you're 534 00:24:21,800 --> 00:24:24,880 Speaker 2: somebody who has type two diabetes or an existing heart 535 00:24:24,960 --> 00:24:28,840 Speaker 2: disease condition, the limit is seven eggs a week, So 536 00:24:29,040 --> 00:24:31,040 Speaker 2: generally most people would have sort of like two eggs 537 00:24:31,040 --> 00:24:33,120 Speaker 2: on toast as part of their breakfast, so maybe two 538 00:24:33,160 --> 00:24:35,200 Speaker 2: eggs every sort of couple of days for the week. 539 00:24:35,240 --> 00:24:38,320 Speaker 2: That's absolutely okay. But there's actually no limit on healthy adults. 540 00:24:38,359 --> 00:24:40,760 Speaker 2: It's really only if you have high cholesterol, you have 541 00:24:40,800 --> 00:24:43,280 Speaker 2: type two diabetic, or you have an existing heart condition 542 00:24:43,320 --> 00:24:45,280 Speaker 2: where you would want to be a little bit more 543 00:24:45,280 --> 00:24:47,600 Speaker 2: careful there. And I think the type two diabetes is 544 00:24:47,600 --> 00:24:50,160 Speaker 2: an interesting recommendation Susie. When I was doing a little 545 00:24:50,160 --> 00:24:52,639 Speaker 2: bit more research on that, it's really consistent with the 546 00:24:52,640 --> 00:24:56,520 Speaker 2: evidence because there's an increased risk of cardiovascular disease for 547 00:24:56,560 --> 00:24:59,720 Speaker 2: people living with type two diabetes. So it's not type one, 548 00:25:00,160 --> 00:25:03,399 Speaker 2: it's not just stational diabetes. It's really just the limit 549 00:25:03,480 --> 00:25:06,359 Speaker 2: on egg consumption is with type two diabetes because those 550 00:25:06,800 --> 00:25:10,520 Speaker 2: groups of people are also at higher risk of cardiovascular disease. 551 00:25:10,640 --> 00:25:13,040 Speaker 2: So again a little bit of sort of mixed research, 552 00:25:13,080 --> 00:25:14,879 Speaker 2: but they've sort of drawn the conclusion that if you 553 00:25:15,280 --> 00:25:17,520 Speaker 2: have type two by diabetes, you're actually more at risk 554 00:25:17,560 --> 00:25:20,160 Speaker 2: of cardiovascular disease as well. So that's sort of why 555 00:25:20,200 --> 00:25:23,520 Speaker 2: they put a limitation on our type two diabetics as well, 556 00:25:23,560 --> 00:25:26,000 Speaker 2: so that's sort of you're in line with the same 557 00:25:26,040 --> 00:25:27,880 Speaker 2: group of people with the high cholesterol and the heart 558 00:25:27,880 --> 00:25:30,440 Speaker 2: disease where it's about seven a week. Anymore than that 559 00:25:30,480 --> 00:25:32,680 Speaker 2: basically just increases your risk. If you were to have 560 00:25:32,880 --> 00:25:35,160 Speaker 2: aightial nine eggs in a week for one week, it's 561 00:25:35,160 --> 00:25:36,399 Speaker 2: not going to be the end of the world or 562 00:25:36,440 --> 00:25:40,000 Speaker 2: anything like that. It's really that consistent consumption long term 563 00:25:40,000 --> 00:25:42,040 Speaker 2: which is going to increase your risk long term. So 564 00:25:42,080 --> 00:25:44,840 Speaker 2: that's sort of whether current evidence lies in terms of 565 00:25:44,840 --> 00:25:45,399 Speaker 2: eggs sizzy. 566 00:25:45,840 --> 00:25:47,680 Speaker 1: And the only other thing I would add is watch 567 00:25:47,720 --> 00:25:49,919 Speaker 1: the size of your eggs, because if you've noticed, similar 568 00:25:49,960 --> 00:25:53,320 Speaker 1: to bread in supermarkets, the traditional little egg has suddenly 569 00:25:53,400 --> 00:25:56,560 Speaker 1: become you can get extra large eggs now. Naturally, extra 570 00:25:56,600 --> 00:25:59,040 Speaker 1: large eggs have a lot more calories than smaller eggs, 571 00:25:59,119 --> 00:26:01,560 Speaker 1: So keeping your eggs is another way of easily keeping 572 00:26:01,560 --> 00:26:04,160 Speaker 1: your calories controlled and still getting all the benefits nutritionally 573 00:26:04,240 --> 00:26:07,159 Speaker 1: of an egg, whilst not you know, insidiously increasing your 574 00:26:07,160 --> 00:26:08,880 Speaker 1: calories because all of a sudden we are eating these 575 00:26:08,960 --> 00:26:11,720 Speaker 1: jumbo eggs, which jumbo, in my experience in nutrition, is 576 00:26:11,760 --> 00:26:12,399 Speaker 1: never good for us. 577 00:26:12,960 --> 00:26:15,159 Speaker 2: And it's really the yolk of the egg which contains 578 00:26:15,440 --> 00:26:17,080 Speaker 2: the part that you would be worried about if you 579 00:26:17,119 --> 00:26:19,480 Speaker 2: did have diabetes or cholesterol or heart disease or something 580 00:26:19,520 --> 00:26:21,600 Speaker 2: like that. So you could happily have one egg a 581 00:26:21,680 --> 00:26:23,720 Speaker 2: day plus three or four egg whites to really boost 582 00:26:23,720 --> 00:26:25,920 Speaker 2: because the egg white is you know, the proteins coming 583 00:26:25,920 --> 00:26:27,200 Speaker 2: from the egg white, which is what a lot of 584 00:26:27,240 --> 00:26:29,560 Speaker 2: people are using eggs for at breakfast, and they're healthy. 585 00:26:29,560 --> 00:26:31,600 Speaker 2: All the fats are coming from the yolk of the eggs, 586 00:26:31,640 --> 00:26:33,359 Speaker 2: So don't think that you can't add as sort of 587 00:26:33,400 --> 00:26:35,320 Speaker 2: extra egg whites into the meal as well to make 588 00:26:35,400 --> 00:26:37,040 Speaker 2: like a beautiful omelet up in the morning, with a 589 00:26:37,040 --> 00:26:39,800 Speaker 2: whole heap of veggies as well. It's just really it's 590 00:26:39,800 --> 00:26:42,080 Speaker 2: seven yolks a week, I guess should be more specifically 591 00:26:42,119 --> 00:26:43,560 Speaker 2: around the evidence stood it's ceasy. 592 00:26:43,800 --> 00:26:45,800 Speaker 1: Yeah, And don't throw away those beautiful yolks. So they're 593 00:26:45,800 --> 00:26:48,000 Speaker 1: so nutritious, so try and make something else you can 594 00:26:48,040 --> 00:26:49,920 Speaker 1: do with them, because I know some people would throw 595 00:26:49,960 --> 00:26:52,600 Speaker 1: them away, And I remember one of our fellow dietitians, 596 00:26:52,680 --> 00:26:55,320 Speaker 1: Joanna mcmellan, was horrified to think that anyone would throw 597 00:26:55,359 --> 00:26:57,679 Speaker 1: away a beautiful egg yolk. So if you aren't going 598 00:26:57,680 --> 00:26:59,440 Speaker 1: to eat them at one sitting, try and make them 599 00:26:59,640 --> 00:27:01,840 Speaker 1: use baking or something else that you're not wasting them, 600 00:27:01,840 --> 00:27:03,919 Speaker 1: because there is some really powerful nutrition in there, including 601 00:27:04,000 --> 00:27:06,000 Speaker 1: vitamin A and vitamin A and lots of other good 602 00:27:06,119 --> 00:27:07,320 Speaker 1: vitamins in minimal. 603 00:27:07,040 --> 00:27:09,479 Speaker 2: I actually buy the egg whites just separately in a container, 604 00:27:09,560 --> 00:27:11,400 Speaker 2: so I don't have to waste you know, I don't 605 00:27:11,400 --> 00:27:13,119 Speaker 2: sort of separate out my eggs all that sort of thing. 606 00:27:13,119 --> 00:27:15,159 Speaker 2: I'll put one or two eggs into an omelet and 607 00:27:15,200 --> 00:27:17,480 Speaker 2: then actually use egg whites from a container as well, 608 00:27:17,680 --> 00:27:19,880 Speaker 2: so that I'm not wasting it. Or you can sort 609 00:27:19,880 --> 00:27:21,960 Speaker 2: of gift the yolk to another family member without I 610 00:27:21,960 --> 00:27:24,800 Speaker 2: guess cholesterol issues or something like that if you're worried 611 00:27:24,800 --> 00:27:25,480 Speaker 2: about wasting it. 612 00:27:25,720 --> 00:27:27,879 Speaker 1: Very smart product good mentioned potiful Susie. 613 00:27:27,960 --> 00:27:29,879 Speaker 2: So that brings us to the end of the Nutrition 614 00:27:30,000 --> 00:27:32,280 Speaker 2: Couch for another week. So if you haven't done so already, 615 00:27:32,320 --> 00:27:34,639 Speaker 2: please don't forget to subscribe to have us deliver it 616 00:27:34,720 --> 00:27:38,240 Speaker 2: into your inbox every Sunday and now every Wednesday morning 617 00:27:38,240 --> 00:27:40,480 Speaker 2: for our mini product review of the week as well. 618 00:27:40,520 --> 00:27:43,240 Speaker 2: So we've got our Instagram and our Facebook social sites running. 619 00:27:43,359 --> 00:27:45,960 Speaker 2: We are at the Nutrition Catch podcast. You can send 620 00:27:46,040 --> 00:27:48,800 Speaker 2: us a dm ask us to review any products of 621 00:27:48,840 --> 00:27:51,080 Speaker 2: the week or your listener questions, and we will see 622 00:27:51,080 --> 00:27:53,800 Speaker 2: you on Wednesday for our brand new mini segment of 623 00:27:53,840 --> 00:27:55,720 Speaker 2: our new products of the week, so make sure you 624 00:27:55,840 --> 00:27:58,560 Speaker 2: subscribe so you don't miss those segments as well. 625 00:27:58,680 --> 00:28:07,719 Speaker 1: Have a great weeks spot stand step