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