1 00:00:00,040 --> 00:00:03,960 Speaker 1: The Wiggles acknowledge the traditional custodians of country throughout Australia 2 00:00:04,200 --> 00:00:07,800 Speaker 1: and their connections to land, sea and community. We pay 3 00:00:07,840 --> 00:00:10,639 Speaker 1: our respects to elders, past, present and emerging. 4 00:00:19,160 --> 00:00:21,759 Speaker 2: Welcome to Wiggle Talk. It's a podcast for parents. My 5 00:00:21,880 --> 00:00:25,360 Speaker 2: name is Lockey and I am the Purple Wiggle, one 6 00:00:25,400 --> 00:00:27,800 Speaker 2: of the purple Wiggles in the Wiggles. 7 00:00:28,200 --> 00:00:32,560 Speaker 3: I'm very confused, but my name is Simon. I'm one 8 00:00:32,600 --> 00:00:35,599 Speaker 3: of the red Wiggles in the Wiggles where there's two 9 00:00:35,680 --> 00:00:38,879 Speaker 3: red Wiggles myself and Caterina. But today we're joined by 10 00:00:38,880 --> 00:00:41,720 Speaker 3: someone who's on a mission. Well he's on a mission 11 00:00:41,720 --> 00:00:45,800 Speaker 3: to make food feel a little less stressful. Accredited dietitian 12 00:00:45,840 --> 00:00:48,800 Speaker 3: and dad Joel Ferren. He's better known as the Nutrition Guy. 13 00:00:48,880 --> 00:00:51,680 Speaker 3: Now we're going to speak to Joel. But before we do, Lockie, 14 00:00:51,760 --> 00:00:53,760 Speaker 3: you said you had something to tie all. 15 00:00:53,640 --> 00:00:57,040 Speaker 2: In or in our big show world Simon. At the moment, yeah, 16 00:00:57,040 --> 00:01:01,279 Speaker 2: we are, and on the weekend big breaks they are. 17 00:01:01,480 --> 00:01:03,960 Speaker 2: We're doing a ten and a three o'clock show mostly. 18 00:01:04,920 --> 00:01:07,319 Speaker 2: But you know what, I find there's more dancing in 19 00:01:07,360 --> 00:01:10,360 Speaker 2: this show than ever before for myself because I'm off 20 00:01:10,400 --> 00:01:11,120 Speaker 2: the piano. 21 00:01:10,959 --> 00:01:13,039 Speaker 3: Which I been slave to the keyboard for years. 22 00:01:13,080 --> 00:01:16,119 Speaker 2: I look, and I'm hoping the crowds are enjoying seeing 23 00:01:16,200 --> 00:01:21,280 Speaker 2: Locky move again. Dust off the old shoes. But this 24 00:01:21,400 --> 00:01:23,480 Speaker 2: is kind of related to food. But I tell you what, 25 00:01:23,760 --> 00:01:27,199 Speaker 2: eating just before the second show made it very hard 26 00:01:27,200 --> 00:01:27,640 Speaker 2: to dance. 27 00:01:28,240 --> 00:01:30,840 Speaker 3: Did you save yours? You saved yourself till before this one? 28 00:01:30,920 --> 00:01:31,839 Speaker 2: I think I too much. 29 00:01:32,319 --> 00:01:35,759 Speaker 3: Yeah, see, I'm an overeater in between shows. I've been 30 00:01:35,880 --> 00:01:40,000 Speaker 3: very easy by myself for many years. But I know. 31 00:01:40,040 --> 00:01:43,280 Speaker 3: But see, I've found that this longer break. So we 32 00:01:43,360 --> 00:01:47,080 Speaker 3: normally do ten, one and four yes, But because of 33 00:01:47,120 --> 00:01:48,880 Speaker 3: the size of the crowds, we're doing a ten and 34 00:01:48,920 --> 00:01:52,800 Speaker 3: a three yes. And so I'm eating lunch at midday 35 00:01:53,320 --> 00:01:55,640 Speaker 3: and that gives me plenty of time to digest for 36 00:01:55,720 --> 00:01:58,640 Speaker 3: the three o'clock. Normally, at the one o'clock I'm struggle 37 00:01:58,720 --> 00:02:02,440 Speaker 3: town because of the old Buckliver's coming back up. I 38 00:02:02,560 --> 00:02:11,240 Speaker 3: never I've never eaten buckler, and that's we haven't eat 39 00:02:11,240 --> 00:02:11,919 Speaker 3: a lot of chicken. 40 00:02:13,320 --> 00:02:15,480 Speaker 2: We Well, maybe it's because I've got used to it. 41 00:02:15,520 --> 00:02:20,240 Speaker 3: Maybe you've had a few years because you have the piano. Yes, 42 00:02:20,280 --> 00:02:22,919 Speaker 3: so you stand there. I do be up and down 43 00:02:22,960 --> 00:02:23,800 Speaker 3: the spot for years. 44 00:02:23,840 --> 00:02:26,959 Speaker 2: Okay, well I felt it. That's what I felt, So 45 00:02:27,000 --> 00:02:29,119 Speaker 2: I'm going to have to resays, and now I understand. 46 00:02:29,200 --> 00:02:32,359 Speaker 2: Danna always said she couldn't eat before showtime, and that 47 00:02:32,560 --> 00:02:38,440 Speaker 2: was a lot more moving than what I do some 48 00:02:38,600 --> 00:02:43,239 Speaker 2: turns in the show. You yes, what's that dizzy? That 49 00:02:43,400 --> 00:02:46,160 Speaker 2: song you've seen so beautifully. I do quite a few turns, 50 00:02:46,160 --> 00:02:48,959 Speaker 2: but I just noticed it. So I'm going to take note. 51 00:02:49,000 --> 00:02:50,840 Speaker 2: For the rest of the tour, maybe you'll see me 52 00:02:50,880 --> 00:02:51,880 Speaker 2: jump a little bit higher. 53 00:02:52,080 --> 00:02:55,040 Speaker 3: Well, I look forward to that, and watch out for 54 00:02:55,080 --> 00:02:55,520 Speaker 3: the buckliver. 55 00:02:57,160 --> 00:02:59,520 Speaker 2: I hope we get buck on some somewmer on the 56 00:02:59,560 --> 00:03:02,520 Speaker 2: tour or some a good brigs on just. 57 00:03:03,960 --> 00:03:07,240 Speaker 3: Yeah, okay, Well. Joel Ferren has built a huge following 58 00:03:07,320 --> 00:03:11,800 Speaker 3: online as the Nutrition Guy. He's an accredited practicing dietitian 59 00:03:11,840 --> 00:03:15,799 Speaker 3: who translates all the confusing food advice into something parents 60 00:03:15,840 --> 00:03:16,600 Speaker 3: can actually use. 61 00:03:16,960 --> 00:03:19,080 Speaker 2: He is also a dat of two, so he knows 62 00:03:19,120 --> 00:03:21,480 Speaker 2: what real meal time looks like. You might have seen 63 00:03:21,520 --> 00:03:24,600 Speaker 2: Joel on TV or social media talking about everything from 64 00:03:24,680 --> 00:03:28,280 Speaker 2: hidden sugars to why we should stop sneaking veggies into 65 00:03:28,320 --> 00:03:30,360 Speaker 2: meals and start celebrating them instead. 66 00:03:30,639 --> 00:03:33,880 Speaker 3: He's all about taking the pressure off parents, helping families 67 00:03:33,919 --> 00:03:37,920 Speaker 3: eat well without overthinking it. Now, today we're tackling one 68 00:03:38,000 --> 00:03:41,680 Speaker 3: of parenting's greatest mysteries, how to get children to actually 69 00:03:41,720 --> 00:03:44,400 Speaker 3: eat what's in front of them, from the beige food 70 00:03:44,400 --> 00:03:48,240 Speaker 3: phase to breakfast, sugar bombs and school lunchboxes. Joel's here 71 00:03:48,280 --> 00:03:50,080 Speaker 3: to help us feed our families better. 72 00:03:50,480 --> 00:03:53,320 Speaker 2: So let's get into it. Joel, welcome to wiggle Talk. 73 00:03:53,560 --> 00:03:54,400 Speaker 4: Thanks for having me. 74 00:03:54,560 --> 00:03:57,800 Speaker 2: Can we just start with breakfast? What's a good start 75 00:03:57,840 --> 00:04:00,400 Speaker 2: for breakfast for children but for all of us? 76 00:04:00,880 --> 00:04:03,840 Speaker 4: Yeah, I think this conversation can definitely extend to grown 77 00:04:03,920 --> 00:04:06,840 Speaker 4: ups too. Now, when I think about breakfast, I want 78 00:04:06,880 --> 00:04:09,240 Speaker 4: to be getting a few different things on my plate 79 00:04:09,360 --> 00:04:13,160 Speaker 4: or potentially in my bowl. So I'm all about maximizing 80 00:04:13,360 --> 00:04:16,720 Speaker 4: food groups and utrends as well. So looking at some 81 00:04:16,839 --> 00:04:20,440 Speaker 4: type of whole grain sauce, things like whole grains, fruits 82 00:04:20,480 --> 00:04:23,440 Speaker 4: and or veggies, we want to get some healthy fats 83 00:04:23,640 --> 00:04:28,760 Speaker 4: and a dairy sauce or a potentially suitable alternative. So 84 00:04:29,320 --> 00:04:33,000 Speaker 4: some specific examples could be a hearty bowl of breakfast 85 00:04:33,040 --> 00:04:36,880 Speaker 4: cereal things like wheat picks or oats or wheaties or 86 00:04:36,960 --> 00:04:39,160 Speaker 4: brand if your kids will eat that sort of stuff 87 00:04:39,600 --> 00:04:41,640 Speaker 4: and then you know, sort of gone in the days 88 00:04:41,640 --> 00:04:44,160 Speaker 4: of just having a bowl of breakfast cereal with a 89 00:04:44,520 --> 00:04:46,400 Speaker 4: splash of milk on top. We want to be looking 90 00:04:46,400 --> 00:04:49,200 Speaker 4: to add adding different things in. So it might be 91 00:04:49,240 --> 00:04:51,919 Speaker 4: a handful of fruit, hearty fats in the form of 92 00:04:52,120 --> 00:04:55,320 Speaker 4: seeds or nuts, could be some yogurt as well. Haven't 93 00:04:55,400 --> 00:04:57,080 Speaker 4: quite worked out a way to get veggies in my 94 00:04:57,160 --> 00:05:00,400 Speaker 4: breakfast cereal bowl, but hats off to anybody who does. 95 00:05:01,000 --> 00:05:04,480 Speaker 4: So it's looking to create something that's it's really well 96 00:05:04,520 --> 00:05:08,159 Speaker 4: balanced and really well rounded that's going to sustain a 97 00:05:08,240 --> 00:05:12,280 Speaker 4: child or an adult through those morning hours, potentially powering 98 00:05:12,320 --> 00:05:14,640 Speaker 4: them through to morning tea or even to lunchtime. 99 00:05:15,320 --> 00:05:17,840 Speaker 3: So it's more of those types of we'll call them 100 00:05:18,000 --> 00:05:21,640 Speaker 3: cereals like wheat bis dew. Class them as whole grains, 101 00:05:21,680 --> 00:05:22,760 Speaker 3: Is that what you class them as? 102 00:05:23,400 --> 00:05:26,200 Speaker 4: Yeah, as opposed to your refined grains, So your fine grains, 103 00:05:26,400 --> 00:05:29,280 Speaker 4: they're whole grains to start, but they're stripped of those 104 00:05:29,360 --> 00:05:31,839 Speaker 4: outer layers, so you're losing a lot of those key 105 00:05:31,920 --> 00:05:36,039 Speaker 4: nutrients as well as fiber. So things like wheatboks like 106 00:05:36,080 --> 00:05:38,960 Speaker 4: I mentioned, it could be oats, it could be Wheati's brand. 107 00:05:39,040 --> 00:05:42,000 Speaker 4: I mean, there's so many on the market. These are 108 00:05:42,040 --> 00:05:43,839 Speaker 4: really valuable sources of nutrition. 109 00:05:44,320 --> 00:05:46,359 Speaker 3: Basically, things get pump full of sugar. Is that what 110 00:05:46,400 --> 00:05:47,800 Speaker 3: happens with cereals ultimately? 111 00:05:48,279 --> 00:05:51,080 Speaker 4: Yeah? Yeah, I mean it's not always the case, but yes, 112 00:05:51,279 --> 00:05:53,640 Speaker 4: sometimes they're pump full of sugar. So looking at a 113 00:05:53,640 --> 00:05:56,480 Speaker 4: low sugar option, and that's where like the ones I've 114 00:05:56,480 --> 00:05:59,920 Speaker 4: already mentioned, they're naturally low sugar, so they're perfect options. 115 00:06:00,440 --> 00:06:03,640 Speaker 4: Doesn't always have to be a bowl of breakfast cereal. 116 00:06:03,640 --> 00:06:05,680 Speaker 4: It could be a smoothie. I've got a three year 117 00:06:05,720 --> 00:06:08,200 Speaker 4: old son and that's what he loves and he demands 118 00:06:08,200 --> 00:06:11,440 Speaker 4: it as soon as he wakes up. And once again 119 00:06:11,520 --> 00:06:14,000 Speaker 4: I sort of follow that same idea of what can 120 00:06:14,040 --> 00:06:16,840 Speaker 4: I chuck into his breakfast smoothie to make it more nutritious. 121 00:06:17,520 --> 00:06:20,320 Speaker 4: So I'll give you my key secret or you know 122 00:06:20,400 --> 00:06:22,400 Speaker 4: what he likes. But it's a wheat bix. It's some 123 00:06:22,480 --> 00:06:27,800 Speaker 4: yogurt top with milk. I had Pepeda's in there, nut butter, banana, 124 00:06:28,040 --> 00:06:32,240 Speaker 4: blueberries because that's his favorite. And for me, it's a 125 00:06:32,320 --> 00:06:35,400 Speaker 4: nutrition bomb and it's clearly a flavor bomb too, and 126 00:06:35,440 --> 00:06:38,120 Speaker 4: he just smashes it, and you know, nothing makes me 127 00:06:38,520 --> 00:06:41,560 Speaker 4: prouder as a dad, and obviously he's a dietitian. Then 128 00:06:41,800 --> 00:06:44,960 Speaker 4: getting my kids off to a really hearty and nourishing 129 00:06:45,000 --> 00:06:46,000 Speaker 4: start to the day. 130 00:06:46,279 --> 00:06:47,880 Speaker 3: And you're right to put a bit of honey and 131 00:06:47,880 --> 00:06:49,640 Speaker 3: things like that in't it? Is that okay? Like to 132 00:06:49,680 --> 00:06:50,240 Speaker 3: sweeten it? 133 00:06:50,520 --> 00:06:53,520 Speaker 4: Yeah? Look, I don't mind a splash of honey. I mean, 134 00:06:53,560 --> 00:06:56,800 Speaker 4: just be mindful. Kids under one shouldn't be having honey 135 00:06:56,839 --> 00:07:00,520 Speaker 4: because it's a risk of botulism. But the pros well 136 00:07:00,720 --> 00:07:03,640 Speaker 4: and truly outweigh the cons in this regard. So I 137 00:07:03,640 --> 00:07:05,400 Speaker 4: think sometimes we get the blinkers on when we talk 138 00:07:05,440 --> 00:07:08,680 Speaker 4: about nutrition and we focus on the one specific nutrient, 139 00:07:09,160 --> 00:07:11,040 Speaker 4: but you lose sight of the forest for the trees. 140 00:07:11,080 --> 00:07:14,160 Speaker 4: And if you've got a really hearty breakfast bowl, like 141 00:07:14,280 --> 00:07:16,200 Speaker 4: it's going to be pretty insignificant if you add a 142 00:07:16,240 --> 00:07:18,840 Speaker 4: drizzle of honey, and if that means that the child 143 00:07:18,920 --> 00:07:23,280 Speaker 4: is actually going to consume that bowl of cereal, then 144 00:07:23,480 --> 00:07:25,160 Speaker 4: you're obviously well in front. 145 00:07:25,480 --> 00:07:28,640 Speaker 3: Yeah, where does toast or bread sit in the mix 146 00:07:28,720 --> 00:07:29,840 Speaker 3: for breakfast? 147 00:07:30,640 --> 00:07:33,440 Speaker 4: Same idea, It's all about what else can you add 148 00:07:33,480 --> 00:07:35,800 Speaker 4: to it to make it more nutritious. So what I 149 00:07:35,840 --> 00:07:38,320 Speaker 4: would say, if it's a bread or a piece of toast, 150 00:07:38,920 --> 00:07:41,080 Speaker 4: make it a whole grain variety. I mean, whole meal 151 00:07:41,160 --> 00:07:44,760 Speaker 4: is a good start. Whole grains better, something visible grains 152 00:07:44,760 --> 00:07:48,280 Speaker 4: and seeds in there, and then adding some type of 153 00:07:48,360 --> 00:07:51,560 Speaker 4: protein sauce. So it could be some eggs on toast, 154 00:07:51,960 --> 00:07:54,840 Speaker 4: maybe some nut butter, cut up some fruit and team 155 00:07:54,880 --> 00:07:56,840 Speaker 4: it up with you know, maybe a side serf of 156 00:07:56,960 --> 00:07:59,000 Speaker 4: yogurt or a glass of milk, and there you go 157 00:07:59,200 --> 00:08:03,280 Speaker 4: sort of tapped into maybe three or four food groups 158 00:08:03,600 --> 00:08:06,200 Speaker 4: at breakfast. So rather than just your toast with a 159 00:08:06,240 --> 00:08:09,480 Speaker 4: smear of butter and it's not going to quite cut it, 160 00:08:09,840 --> 00:08:13,200 Speaker 4: but potentially adding things in I'm all about nutrition. By addition, 161 00:08:13,280 --> 00:08:16,960 Speaker 4: you might have sort of guessed that already in the 162 00:08:17,000 --> 00:08:19,960 Speaker 4: early stages, so you know, always thinking about what else 163 00:08:20,000 --> 00:08:22,080 Speaker 4: can you add, what else can you build to make 164 00:08:22,120 --> 00:08:23,200 Speaker 4: it more nutritious. 165 00:08:23,560 --> 00:08:27,520 Speaker 3: Growing up, I remember the food pyramid. Is that still 166 00:08:27,520 --> 00:08:30,880 Speaker 3: a thing? Was that grains on the bottom is I 167 00:08:30,880 --> 00:08:32,880 Speaker 3: Actually I can't remember it, but I remember that was 168 00:08:32,960 --> 00:08:36,200 Speaker 3: kind of the big talking point of getting all you 169 00:08:36,360 --> 00:08:38,600 Speaker 3: nutrition for the days it still worked that way or 170 00:08:38,800 --> 00:08:39,920 Speaker 3: rules changed. 171 00:08:40,120 --> 00:08:43,560 Speaker 4: Similar I mean similar sort of principles. It's morphed more 172 00:08:43,600 --> 00:08:46,040 Speaker 4: from a pyramid into what we call a plate model 173 00:08:46,520 --> 00:08:49,400 Speaker 4: and the austrain Dictor guidelines. They were last reviewed, I 174 00:08:49,440 --> 00:08:51,760 Speaker 4: think it was twenty thirteen, and they're up for review 175 00:08:51,800 --> 00:08:55,280 Speaker 4: again next year, so you might see some slight differences 176 00:08:55,320 --> 00:08:59,720 Speaker 4: from previous models, but essentially it's the same type of 177 00:08:59,800 --> 00:09:02,840 Speaker 4: meat and we're always focused on the core food, so 178 00:09:03,000 --> 00:09:05,960 Speaker 4: the five different food groups. So, like you mentioned Simon, 179 00:09:06,480 --> 00:09:09,560 Speaker 4: whole grains are a key feature of that. But then 180 00:09:09,600 --> 00:09:12,079 Speaker 4: we've got things like fruits, we've got veggies, we've got 181 00:09:12,120 --> 00:09:15,160 Speaker 4: dairy and suitable alternatives. And then you've got your lean proteins, 182 00:09:15,160 --> 00:09:17,920 Speaker 4: and it's not always your animal proteins, but your vegetarian 183 00:09:18,000 --> 00:09:22,000 Speaker 4: sauces as well. And then it's limiting or potentially restricting 184 00:09:22,840 --> 00:09:25,600 Speaker 4: some of those what I would call extra foods. You're 185 00:09:25,640 --> 00:09:30,000 Speaker 4: heavily processed foods, your lollies, chocolates, those types of things. 186 00:09:30,200 --> 00:09:33,600 Speaker 4: They're not a no no altogether, but what I would 187 00:09:33,640 --> 00:09:36,600 Speaker 4: call sometimes more like a treat or a fun food. 188 00:09:37,000 --> 00:09:40,880 Speaker 2: Yeah, I saw your ready made burritos for breakfast that 189 00:09:41,000 --> 00:09:43,440 Speaker 2: just go in the freezer and egg and beans and 190 00:09:43,520 --> 00:09:46,480 Speaker 2: cheese and put them in the press look delicious. 191 00:09:47,000 --> 00:09:51,040 Speaker 4: I feel quite touchy. Been on my Instagram this is great, lucky. Yeah, 192 00:09:51,040 --> 00:09:53,800 Speaker 4: they're awesome. I also work as a recipe developer. I'm 193 00:09:53,800 --> 00:09:56,680 Speaker 4: not just a dietitian, so for me, it puts these 194 00:09:56,679 --> 00:10:01,200 Speaker 4: things into practice. So those breakfast breas are really great, 195 00:10:01,200 --> 00:10:03,400 Speaker 4: and it's preparing ahead of time. I don't know about 196 00:10:03,400 --> 00:10:07,680 Speaker 4: you guys, but my mornings are pretty hectic and breakfast 197 00:10:07,720 --> 00:10:09,960 Speaker 4: is just one of those things to tick off. And 198 00:10:09,960 --> 00:10:11,920 Speaker 4: if I've got something that's ready to go that my 199 00:10:12,000 --> 00:10:14,199 Speaker 4: kids are going to eat, because it's always it's only 200 00:10:14,320 --> 00:10:16,760 Speaker 4: nutrition if it gets eaten. And if I've got something 201 00:10:16,800 --> 00:10:18,560 Speaker 4: that's ready to go in the freezer that I can 202 00:10:19,000 --> 00:10:21,480 Speaker 4: put in a sandwich press and I'll get eaten, I 203 00:10:21,520 --> 00:10:23,720 Speaker 4: think it ticks all the right boxes. But once again, 204 00:10:23,720 --> 00:10:26,720 Speaker 4: you know those breakfast burritos, there was a whole grain wrap, 205 00:10:26,800 --> 00:10:28,880 Speaker 4: there was some legumes, there was a dairy sauce in 206 00:10:28,880 --> 00:10:31,560 Speaker 4: the form of cheese. You can even add in some 207 00:10:31,600 --> 00:10:35,000 Speaker 4: fresh spinach before you toast it, and you're ticking pretty 208 00:10:35,040 --> 00:10:35,880 Speaker 4: much all the boxes. 209 00:10:36,000 --> 00:10:38,840 Speaker 2: The other day, my kids, through watching a show, wanted 210 00:10:38,880 --> 00:10:40,960 Speaker 2: to make a smoothie out of nowhere, and it reminded 211 00:10:41,000 --> 00:10:43,160 Speaker 2: me how good smoothies can be. But that is there 212 00:10:43,200 --> 00:10:45,640 Speaker 2: is something in that isn't there is you can kind 213 00:10:45,640 --> 00:10:48,240 Speaker 2: of get a few more ingredients that they probably wouldn't 214 00:10:48,280 --> 00:10:51,360 Speaker 2: eat on their own in something like a smoothie or 215 00:10:51,480 --> 00:10:54,120 Speaker 2: I had even like a frittada or a pancake, where 216 00:10:54,120 --> 00:10:56,360 Speaker 2: you can kind of add a little bit more they're 217 00:10:56,360 --> 00:10:58,480 Speaker 2: probably not going to eat just in a clump off 218 00:10:58,480 --> 00:10:58,960 Speaker 2: the table. 219 00:10:59,400 --> 00:11:01,640 Speaker 3: That's a good thing, absolutely absolutely. 220 00:11:01,720 --> 00:11:04,040 Speaker 4: I mean, I don't like this idea of hiding things. 221 00:11:04,120 --> 00:11:07,439 Speaker 4: I think, you know, it's always good to showcase foods 222 00:11:07,480 --> 00:11:11,320 Speaker 4: in all their glory and getting engaging all the senses. 223 00:11:11,440 --> 00:11:14,360 Speaker 4: But from time to time, and particularly something like a smoothie, 224 00:11:15,000 --> 00:11:17,240 Speaker 4: it's a great opportunity to get more of those things in. 225 00:11:17,840 --> 00:11:19,960 Speaker 4: So hats off to if your kids will eat spinach 226 00:11:20,000 --> 00:11:21,640 Speaker 4: and kale in a smoothie. But I think you can 227 00:11:21,640 --> 00:11:23,160 Speaker 4: pretty much stick all the other boxes. 228 00:11:25,360 --> 00:11:30,800 Speaker 3: If I spinach and kale, say you're having difficulty giving 229 00:11:30,920 --> 00:11:35,520 Speaker 3: your child the healthy breakfast, the smoothie, or the eggs, 230 00:11:35,800 --> 00:11:37,880 Speaker 3: the toast of the eggs and all the is it 231 00:11:37,920 --> 00:11:39,800 Speaker 3: okay to have one of the other cereals If that's 232 00:11:39,840 --> 00:11:41,360 Speaker 3: all you're going to be able to get them to eat, 233 00:11:41,440 --> 00:11:44,760 Speaker 3: or they're better off filling up on water. Like, if 234 00:11:44,800 --> 00:11:47,440 Speaker 3: you're struggling trying to give them to eat the healthy version, 235 00:11:47,880 --> 00:11:49,080 Speaker 3: what's something your parents can do. 236 00:11:49,600 --> 00:11:51,640 Speaker 4: The first thing I'd say to that is fed is best. 237 00:11:51,960 --> 00:11:54,240 Speaker 4: And sometimes it's about setting the bar low. So for 238 00:11:54,280 --> 00:11:58,720 Speaker 4: whatever reason, if it's rice, bubbles or corn flakes, use 239 00:11:58,760 --> 00:12:01,120 Speaker 4: that as a starting point, use that as a benchmark, 240 00:12:01,160 --> 00:12:03,480 Speaker 4: and see what else you can add to it. I mean, 241 00:12:03,600 --> 00:12:07,000 Speaker 4: nothing is inherently bad. You know, they might be higher 242 00:12:07,080 --> 00:12:09,120 Speaker 4: in sugar, and they might be lower in fiber, and 243 00:12:09,160 --> 00:12:11,200 Speaker 4: they might be slightly higher in salt, but there's still 244 00:12:11,240 --> 00:12:15,000 Speaker 4: some good things in some of those refined breakfast cereals, 245 00:12:15,040 --> 00:12:17,360 Speaker 4: so they're not I don't want to say that they're terrible. 246 00:12:17,400 --> 00:12:21,000 Speaker 4: Nothing's ever terrible. But potentially it's finding other things to 247 00:12:21,040 --> 00:12:24,120 Speaker 4: add to it, or maybe it's combining something else with it. 248 00:12:24,200 --> 00:12:27,360 Speaker 4: Maybe it's having I'm using corn flakes as an example, 249 00:12:27,400 --> 00:12:30,160 Speaker 4: but I'm sure you can lump in a whole raft 250 00:12:30,200 --> 00:12:33,080 Speaker 4: of other options. But maybe it's combining something like cornflakes 251 00:12:33,120 --> 00:12:37,000 Speaker 4: with a wheatbix or a handful of oats, topping it 252 00:12:37,040 --> 00:12:40,559 Speaker 4: with some nuts or seeds, or blending in some nut butter, 253 00:12:41,360 --> 00:12:44,640 Speaker 4: a whole milk or a soy milk, and obviously getting 254 00:12:44,640 --> 00:12:47,440 Speaker 4: things like fruit in there as well. It's actually quite 255 00:12:47,520 --> 00:12:50,960 Speaker 4: a decent start to the day. I mean, everyone expects 256 00:12:51,200 --> 00:12:53,680 Speaker 4: me as a dietician to have the most perfect diet 257 00:12:53,720 --> 00:12:56,560 Speaker 4: and then by extension, my kids. But while my son 258 00:12:56,679 --> 00:13:00,640 Speaker 4: loves that really hearty smoothie that I've shared with you all, 259 00:13:01,200 --> 00:13:03,560 Speaker 4: my daughter, on the other hand, breakfast has been a 260 00:13:03,600 --> 00:13:06,320 Speaker 4: struggle over the years and we've just now landed on 261 00:13:06,920 --> 00:13:10,720 Speaker 4: up and goes for her. And you know, it might 262 00:13:10,760 --> 00:13:14,959 Speaker 4: not win the Olympic gold medal, but you know, from 263 00:13:15,000 --> 00:13:18,240 Speaker 4: my perspective, it's still not a bad option. She's still 264 00:13:18,240 --> 00:13:21,840 Speaker 4: getting some calcium, she's still getting some grains in there, 265 00:13:22,200 --> 00:13:25,120 Speaker 4: she's still getting some vitamins and minerals and some protein, 266 00:13:25,200 --> 00:13:27,600 Speaker 4: and for her, it ticks the right boxes. And we're 267 00:13:27,600 --> 00:13:31,040 Speaker 4: not getting that conflict in the morning, which is absolutely 268 00:13:31,080 --> 00:13:34,319 Speaker 4: something you want to avoid. And for us, that's where 269 00:13:34,320 --> 00:13:38,120 Speaker 4: we've landed and it keeps the peace, and it means 270 00:13:38,120 --> 00:13:40,120 Speaker 4: that she goes off to school now that she's in 271 00:13:40,200 --> 00:13:43,320 Speaker 4: prep with something pretty nutritious in her belly. 272 00:13:43,840 --> 00:13:46,680 Speaker 3: Well that's good. And then I guess at some stage 273 00:13:46,760 --> 00:13:49,800 Speaker 3: during the day she's going to get the nutrient she 274 00:13:49,920 --> 00:13:52,320 Speaker 3: needs from. She might be having the breakfast battle, but 275 00:13:52,400 --> 00:13:55,280 Speaker 3: for whatever reason, lunch is okay. And so then you've 276 00:13:55,320 --> 00:13:56,920 Speaker 3: got your lunch where she's going to get all the 277 00:13:57,000 --> 00:13:58,440 Speaker 3: nutritional benefits from. 278 00:13:58,720 --> 00:14:02,640 Speaker 4: Absolutely to think I pack a pretty hearty lunch for her, 279 00:14:02,679 --> 00:14:05,280 Speaker 4: and we can definitely move on to talking about strategies 280 00:14:05,559 --> 00:14:08,920 Speaker 4: for how to pack a healthy lunchbox. But meals don't 281 00:14:09,000 --> 00:14:12,160 Speaker 4: have to be perfect. It's all about getting that balance, 282 00:14:12,200 --> 00:14:15,760 Speaker 4: and for whatever that looks like for somebody, balance is 283 00:14:15,760 --> 00:14:18,480 Speaker 4: always going to look slightly different. But we talk a 284 00:14:18,480 --> 00:14:22,200 Speaker 4: lot about dietary patterns, and it's not about single nutrients 285 00:14:22,240 --> 00:14:26,520 Speaker 4: or single foods. It's about what your diet looks overall. So, yes, 286 00:14:26,600 --> 00:14:28,760 Speaker 4: my daughter has up and go in the morning, and 287 00:14:28,960 --> 00:14:30,360 Speaker 4: you know, it might get a B or a B 288 00:14:30,440 --> 00:14:34,560 Speaker 4: plus maybe, but I'd like to think that elsewhere in 289 00:14:34,640 --> 00:14:37,120 Speaker 4: my daughter's diet she gets A pluses and she might 290 00:14:37,160 --> 00:14:41,000 Speaker 4: get the occasional C or D. But overall, it's the 291 00:14:41,040 --> 00:14:42,040 Speaker 4: context that matters. 292 00:14:42,080 --> 00:14:43,720 Speaker 3: I've always been happy with just a pass. 293 00:14:44,160 --> 00:14:50,480 Speaker 4: You know, it depends what you're aiming for, And as 294 00:14:50,520 --> 00:14:53,640 Speaker 4: I said, everyone's got different goals. And everyone's got different needs. 295 00:14:54,040 --> 00:14:56,080 Speaker 4: I think we've sort of got to drop this idea 296 00:14:56,160 --> 00:14:59,760 Speaker 4: that our diets and our kids diets need to be perfect, 297 00:15:00,320 --> 00:15:03,800 Speaker 4: because I don't know what perfect quite looks like. I 298 00:15:03,800 --> 00:15:06,320 Speaker 4: think there's always got to be some regal room. 299 00:15:06,600 --> 00:15:11,440 Speaker 3: Yeah, is it important for children to see their parents 300 00:15:11,840 --> 00:15:15,240 Speaker 3: eating the same foods? That sort of modeling behavior. If 301 00:15:15,280 --> 00:15:17,240 Speaker 3: you're asking your child eat broccoli, then you should be 302 00:15:17,240 --> 00:15:18,240 Speaker 3: eating broccoli yourself. 303 00:15:18,440 --> 00:15:21,920 Speaker 4: Absolutely, It's always about modeling behaviors, and our kids pick 304 00:15:22,000 --> 00:15:24,480 Speaker 4: up on that. Their kids are like sponges. So it's 305 00:15:24,520 --> 00:15:26,880 Speaker 4: not only the foods we eat, but also the language 306 00:15:27,040 --> 00:15:31,200 Speaker 4: we use around food. And I can share specifically bringing 307 00:15:31,200 --> 00:15:33,360 Speaker 4: you back to me is that for many years I 308 00:15:33,400 --> 00:15:36,320 Speaker 4: was vegetarian and my kids and my wife as well, 309 00:15:36,440 --> 00:15:39,840 Speaker 4: and my kids just didn't see either of us eating meat. 310 00:15:40,040 --> 00:15:42,440 Speaker 4: And I've reintroduced meat in the past few months for 311 00:15:42,520 --> 00:15:45,200 Speaker 4: different reasons, and I think that's actually having a flow 312 00:15:45,200 --> 00:15:48,080 Speaker 4: on effect for my kids as well. So if you 313 00:15:48,120 --> 00:15:51,240 Speaker 4: want your kids to eat their veggies, put veggies on 314 00:15:51,240 --> 00:15:54,120 Speaker 4: your plate. Talk about the benefits of veggies, not from 315 00:15:54,400 --> 00:15:59,680 Speaker 4: necessarily a specific health perspective, but that veggies might help 316 00:15:59,760 --> 00:16:03,560 Speaker 4: us think better and concentrate more and learn better at 317 00:16:03,600 --> 00:16:06,160 Speaker 4: school and help us perform on the sporting field. I 318 00:16:06,160 --> 00:16:10,560 Speaker 4: think that that modeling behavior is really really crucial, So yeah, 319 00:16:10,960 --> 00:16:12,720 Speaker 4: definitely practice what you preach. 320 00:16:12,920 --> 00:16:16,840 Speaker 3: Yeah, which then leans into families eating together, doesn't it that. 321 00:16:17,240 --> 00:16:19,920 Speaker 3: I know with Asher, he's always been a pretty good eater, 322 00:16:20,000 --> 00:16:23,280 Speaker 3: but he's always been the best eater when we're all 323 00:16:23,320 --> 00:16:26,240 Speaker 3: together eating as a family and there's little share things 324 00:16:26,280 --> 00:16:28,040 Speaker 3: on the table and he's using the tongs and he's 325 00:16:28,120 --> 00:16:30,520 Speaker 3: kind of involved and engaged, and he eats much better 326 00:16:30,520 --> 00:16:32,040 Speaker 3: when we're all they're doing it together. 327 00:16:32,080 --> 00:16:34,320 Speaker 4: Love it. And that might not be the case all 328 00:16:34,360 --> 00:16:38,800 Speaker 4: the time because of wet commitments and travel and whatever else. 329 00:16:38,840 --> 00:16:42,520 Speaker 4: But I think, you know, really protecting that when it's 330 00:16:42,920 --> 00:16:43,760 Speaker 4: available to you. 331 00:16:44,320 --> 00:16:46,800 Speaker 2: Certainly from my experience, I think it's good too to 332 00:16:46,840 --> 00:16:49,680 Speaker 2: remember that it's some things just take a bit of time. 333 00:16:49,760 --> 00:16:52,680 Speaker 2: Like I really wanted all my kids to eat eggs, 334 00:16:53,440 --> 00:16:55,240 Speaker 2: and it just wasn't happening for a while, but then 335 00:16:55,280 --> 00:16:58,040 Speaker 2: out of nowhere, and I think it actually teamed up 336 00:16:58,080 --> 00:17:01,800 Speaker 2: with Donner and I just having eggs on a weekend 337 00:17:02,280 --> 00:17:04,440 Speaker 2: and then all of a sudden they wanted to try 338 00:17:04,480 --> 00:17:07,640 Speaker 2: scrambled eggs and now they eat it really well. It 339 00:17:07,680 --> 00:17:11,080 Speaker 2: didn't happen straight away, but it does happen if you 340 00:17:11,200 --> 00:17:13,040 Speaker 2: kind of stick with it rather than just going on. 341 00:17:13,280 --> 00:17:15,840 Speaker 2: You know, that's just not going to happen. Let's not 342 00:17:15,840 --> 00:17:18,200 Speaker 2: worry about eggs. But they're so good and you want 343 00:17:18,200 --> 00:17:21,200 Speaker 2: them to. Can we go to the lunchbox now? Because 344 00:17:21,240 --> 00:17:24,320 Speaker 2: I know we've both got lunchbox age children. 345 00:17:24,600 --> 00:17:27,120 Speaker 3: Yes, starting next year, ready to pack it. We went 346 00:17:27,160 --> 00:17:30,840 Speaker 3: to a school's orientation that we need three lunchboxes. We 347 00:17:30,880 --> 00:17:34,600 Speaker 3: need a crunch and sip, a lunch lunch box and 348 00:17:34,640 --> 00:17:38,080 Speaker 3: an afternoon teas. There's a lot of meal prep. That's 349 00:17:38,119 --> 00:17:39,399 Speaker 3: a lot of frozen burritos. 350 00:17:42,040 --> 00:17:43,960 Speaker 4: Hey, I know I'm based in Melbourne, but invite me 351 00:17:44,000 --> 00:17:46,760 Speaker 4: up to Sydney. I'll be happy to make you some goutch, 352 00:17:46,840 --> 00:17:47,919 Speaker 4: cook you some burritos. 353 00:17:48,200 --> 00:17:50,440 Speaker 3: If you're going to look at a lunchbox or lunch 354 00:17:50,440 --> 00:17:52,840 Speaker 3: on a plate, what wouldn't I ideal lunch look like 355 00:17:52,920 --> 00:17:53,440 Speaker 3: for a child? 356 00:17:53,840 --> 00:17:56,840 Speaker 4: Similar philosophy from breakfast. That's what I take to lunch. 357 00:17:57,240 --> 00:17:59,720 Speaker 4: I think like a dietitian, So my mind, I'm thinking 358 00:17:59,760 --> 00:18:02,440 Speaker 4: about all those core food groups and that's what I 359 00:18:02,480 --> 00:18:04,879 Speaker 4: want to cover in lunch. Keeping in mind it's not 360 00:18:04,880 --> 00:18:08,080 Speaker 4: always about nutrition, sometimes about nourishing the soul as well. 361 00:18:08,640 --> 00:18:11,560 Speaker 4: I'll put my nutrition hat on. So for me, there's 362 00:18:11,560 --> 00:18:13,440 Speaker 4: a whole grain in there, so that could be something 363 00:18:13,480 --> 00:18:15,679 Speaker 4: like a sandwich or a whole grain wrap and filling 364 00:18:15,680 --> 00:18:18,320 Speaker 4: it up with something like maybe a protein. So there 365 00:18:18,320 --> 00:18:20,520 Speaker 4: could be some chicken in there, it could be some tuna, 366 00:18:20,680 --> 00:18:24,439 Speaker 4: even some cheese, egg to your point, lucky, and then 367 00:18:24,480 --> 00:18:27,600 Speaker 4: it's fleshing it out with maybe some veggies in there. 368 00:18:27,840 --> 00:18:30,920 Speaker 4: My daughter's obviously prep so for her she likes things 369 00:18:30,920 --> 00:18:34,960 Speaker 4: like cherry tomatoes, cucumbers. She likes pickle cucumbers, so often 370 00:18:35,240 --> 00:18:37,640 Speaker 4: they're a feature in her lunch box. And then there's 371 00:18:37,680 --> 00:18:39,840 Speaker 4: some fruit, and that could be in the form of 372 00:18:39,960 --> 00:18:43,560 Speaker 4: dried fruit as well, so we get these hundred percent 373 00:18:43,640 --> 00:18:47,760 Speaker 4: fruit straps that are really good. She likes prunes, strawberries. 374 00:18:48,400 --> 00:18:51,080 Speaker 4: And then there's some sort of dairy sauce. So often 375 00:18:51,119 --> 00:18:53,720 Speaker 4: it's a yogurt, slice of cheese. If it wasn't in 376 00:18:53,760 --> 00:18:57,000 Speaker 4: a sandwich, there might be you know, some packaged food 377 00:18:57,080 --> 00:18:59,040 Speaker 4: in there as well. Sometimes I packed some whole grain 378 00:18:59,080 --> 00:19:01,399 Speaker 4: crackers or some sea you eat. But what I would 379 00:19:01,440 --> 00:19:03,560 Speaker 4: encourage listeners to do is just think about all the 380 00:19:03,560 --> 00:19:06,720 Speaker 4: different food groups and making sure that something from those 381 00:19:06,800 --> 00:19:09,680 Speaker 4: food groups at least features in the lunch box. More 382 00:19:09,720 --> 00:19:10,360 Speaker 4: often than not. 383 00:19:11,400 --> 00:19:16,520 Speaker 3: Do we over snack our children, Like in between meals, 384 00:19:16,640 --> 00:19:19,520 Speaker 3: what's appropriate and appropriate snack for children to have so 385 00:19:19,560 --> 00:19:22,560 Speaker 3: they're still going to eat their lunch. I know, when 386 00:19:22,640 --> 00:19:25,440 Speaker 3: Asha finishes preschool, he's starving, so I'll give him something 387 00:19:25,440 --> 00:19:29,119 Speaker 3: to eat, which then can tend to affect what is 388 00:19:29,160 --> 00:19:30,800 Speaker 3: going to eat for dinner. And then I'm trying to 389 00:19:30,800 --> 00:19:32,600 Speaker 3: force him to eat dinner because I think he needs 390 00:19:32,640 --> 00:19:34,840 Speaker 3: to eat it. But maybe he's not hungr anymore. I mean, 391 00:19:34,880 --> 00:19:37,119 Speaker 3: who knows. But are there too many snacks that we 392 00:19:37,160 --> 00:19:37,480 Speaker 3: can have? 393 00:19:37,720 --> 00:19:39,879 Speaker 4: Yeah, it's a really tricky one to navigate. I'm all 394 00:19:39,920 --> 00:19:44,360 Speaker 4: about protecting meal times, so kids typically will need three 395 00:19:44,440 --> 00:19:47,440 Speaker 4: square meals a day plus two to three snacks. Okay, 396 00:19:47,800 --> 00:19:50,440 Speaker 4: So if you can stick to some sort of routine, 397 00:19:50,720 --> 00:19:52,880 Speaker 4: I think that will work best. The problem is when 398 00:19:52,920 --> 00:19:55,320 Speaker 4: you graze over the day, it can really dull those 399 00:19:55,760 --> 00:19:59,240 Speaker 4: hunger cues. And we want our kids to know what 400 00:19:59,440 --> 00:20:04,560 Speaker 4: hungry like, what hungry feels like. So from my perspective, 401 00:20:04,760 --> 00:20:08,639 Speaker 4: a snack is just something to tide them over between meals, 402 00:20:08,720 --> 00:20:11,200 Speaker 4: so that might be a piece of fruits, some yogurt, 403 00:20:11,400 --> 00:20:12,600 Speaker 4: some cheese, and biscuits. 404 00:20:13,119 --> 00:20:13,760 Speaker 1: Things like air. 405 00:20:13,720 --> 00:20:17,760 Speaker 4: Dried popcorn are really good snacks, so they're sort of 406 00:20:17,800 --> 00:20:21,440 Speaker 4: my my go to options. But definitely want to try 407 00:20:21,440 --> 00:20:24,320 Speaker 4: and protect meal times as much as we can. 408 00:20:24,680 --> 00:20:27,760 Speaker 3: Yeah, we don't tend to allow ourselves to get hungry anymore, 409 00:20:27,760 --> 00:20:30,040 Speaker 3: do we we get a constant state of eating? Well, 410 00:20:30,080 --> 00:20:33,280 Speaker 3: I am anyway, You're right. 411 00:20:33,119 --> 00:20:34,480 Speaker 4: I mean sort of hit the nail on the head. 412 00:20:34,560 --> 00:20:37,280 Speaker 4: I mean we try. I try so at least have 413 00:20:37,680 --> 00:20:40,800 Speaker 4: you know, some sort of time between snacks and meals, 414 00:20:40,840 --> 00:20:43,840 Speaker 4: whether that's an hour, an hour and a half. I 415 00:20:43,840 --> 00:20:47,040 Speaker 4: think schools are pretty good with that, and it's sort 416 00:20:47,040 --> 00:20:50,440 Speaker 4: of protecting those meal times, particularly lunch, and having adequate 417 00:20:50,440 --> 00:20:52,439 Speaker 4: times for snacks in the morning and then in the 418 00:20:52,480 --> 00:20:55,359 Speaker 4: afternoon as well. But I know I can get a 419 00:20:55,400 --> 00:20:57,880 Speaker 4: bit tricky with say three point thirty pickup, and if 420 00:20:57,880 --> 00:21:01,360 Speaker 4: dinner's five o'clock and then the kids are snacking sort 421 00:21:01,400 --> 00:21:04,160 Speaker 4: of four even closer to four point thirty, that can 422 00:21:04,160 --> 00:21:06,480 Speaker 4: sort of interrupt what happens at dinner. 423 00:21:07,080 --> 00:21:09,679 Speaker 2: We're still at that stage, and it is frustrating. But 424 00:21:09,720 --> 00:21:12,880 Speaker 2: you know, the short order cooks that multiple dinners each 425 00:21:12,960 --> 00:21:15,040 Speaker 2: night and then finally you get to mum or dad 426 00:21:15,040 --> 00:21:18,280 Speaker 2: dinner at whatever time it is. But have you got 427 00:21:18,359 --> 00:21:19,680 Speaker 2: some helpful tips for that. 428 00:21:19,880 --> 00:21:22,040 Speaker 4: It's a really slippery slope. I think you don't want 429 00:21:22,040 --> 00:21:25,119 Speaker 4: to set any sort of type of precedent to cook 430 00:21:25,240 --> 00:21:28,560 Speaker 4: multiple meals. And it goes back to that modeling behavior 431 00:21:28,600 --> 00:21:31,840 Speaker 4: that we talked about before. I think the key is 432 00:21:31,840 --> 00:21:35,399 Speaker 4: is giving the kids some sort of autonomy and making 433 00:21:35,440 --> 00:21:38,520 Speaker 4: sure that there's something we call it safe foods, that 434 00:21:38,560 --> 00:21:42,280 Speaker 4: there's something that they're guaranteed to love historically they've loved. 435 00:21:42,840 --> 00:21:46,080 Speaker 4: And then trying with the art of persistence is you know, 436 00:21:46,200 --> 00:21:51,080 Speaker 4: encouraging some different options. So trying to cook one meal 437 00:21:51,320 --> 00:21:54,320 Speaker 4: or at least you know, if it's two meals, it's 438 00:21:54,440 --> 00:21:57,880 Speaker 4: that there are similar features. And this sort of resonates 439 00:21:57,880 --> 00:22:01,120 Speaker 4: with me and is timely because last night we all 440 00:22:01,119 --> 00:22:04,239 Speaker 4: had tofu. We all had tofu with rice. But my 441 00:22:04,320 --> 00:22:07,879 Speaker 4: wife mine and my wife's meal looked slightly different to 442 00:22:07,960 --> 00:22:10,520 Speaker 4: what my kids meal looked like, but it was still 443 00:22:10,520 --> 00:22:12,880 Speaker 4: the same features. So you know, it might have looked 444 00:22:12,880 --> 00:22:14,719 Speaker 4: like two different meals, but in a sense, it was 445 00:22:15,359 --> 00:22:19,879 Speaker 4: dished up slightly differently, but give your kids autonomy, making 446 00:22:19,880 --> 00:22:22,080 Speaker 4: sure there's something safe on the plate and that they're 447 00:22:22,080 --> 00:22:24,800 Speaker 4: guaranteed to eat, and trying to be a little bit 448 00:22:24,800 --> 00:22:27,359 Speaker 4: persistent with the different options. So I mean last night, 449 00:22:27,400 --> 00:22:30,800 Speaker 4: classic example, it was tofu with brown rice. There was 450 00:22:30,840 --> 00:22:33,639 Speaker 4: some carrots and cucumber, and we did it as a 451 00:22:33,640 --> 00:22:36,800 Speaker 4: salad and for my kids, it was a bit deconstructed. 452 00:22:36,800 --> 00:22:39,120 Speaker 4: That's how my kids tend to eat. I'm not sure 453 00:22:39,119 --> 00:22:43,359 Speaker 4: about your kids and listeners kids as well, but you know, 454 00:22:43,400 --> 00:22:45,520 Speaker 4: they like the tofu separate to the rice, and they 455 00:22:45,640 --> 00:22:48,120 Speaker 4: like the veggie separate, and they had some cor morse 456 00:22:48,200 --> 00:22:49,800 Speaker 4: on their plate, and you know, it was a bit 457 00:22:49,800 --> 00:22:52,360 Speaker 4: of a mixed bag, but it ticked all the right 458 00:22:52,400 --> 00:22:56,919 Speaker 4: boxes from my perspective, protein, whole grain, veggie, and it 459 00:22:56,960 --> 00:22:58,760 Speaker 4: was cooked in extra virgin olivol, so that's why the 460 00:22:58,760 --> 00:23:02,439 Speaker 4: healthy fat came in. And from that perspective, you know, 461 00:23:02,440 --> 00:23:05,400 Speaker 4: it might have not necessarily looked instagram worthy. I didn't 462 00:23:05,400 --> 00:23:07,600 Speaker 4: share it on my Instagram, but it ticked all the 463 00:23:07,680 --> 00:23:08,800 Speaker 4: right nutrient boxes. 464 00:23:17,080 --> 00:23:19,120 Speaker 3: Is it normal for children to go through the beije 465 00:23:19,240 --> 00:23:23,720 Speaker 3: food stage where everything is beige and it's hard to 466 00:23:23,720 --> 00:23:26,080 Speaker 3: get a piece of vegetable on the plate. It is 467 00:23:26,080 --> 00:23:27,960 Speaker 3: a stage. We have to accept it, but then work 468 00:23:28,040 --> 00:23:29,639 Speaker 3: through that stage. 469 00:23:29,240 --> 00:23:32,159 Speaker 4: Absolutely, and I've lived through it. I'm living through it 470 00:23:32,240 --> 00:23:34,840 Speaker 4: right now with my three year old. I think the 471 00:23:34,880 --> 00:23:37,960 Speaker 4: biggest message that I can share is just be persistent 472 00:23:38,080 --> 00:23:40,679 Speaker 4: and don't push back. The dinner table is not a 473 00:23:40,720 --> 00:23:44,439 Speaker 4: place for a battleground. It's really about kids exercising that 474 00:23:44,600 --> 00:23:49,480 Speaker 4: autonomy as well, and their taste buds are constantly turning over, 475 00:23:49,720 --> 00:23:52,080 Speaker 4: so things that they may have eaten in the past 476 00:23:52,359 --> 00:23:56,240 Speaker 4: they may just go completely off, so their preferences are 477 00:23:56,280 --> 00:24:01,080 Speaker 4: constantly in flux. The one thing I'd suggest is just 478 00:24:01,480 --> 00:24:03,879 Speaker 4: keep persisting, and that goes to your point again, Locky 479 00:24:03,920 --> 00:24:07,000 Speaker 4: about eggs, is that you know, maybe with a little 480 00:24:07,040 --> 00:24:10,160 Speaker 4: bit of gentle encouragement, but maybe it's through role modeling, 481 00:24:10,280 --> 00:24:13,280 Speaker 4: or maybe it's just through that regular exposure, it led 482 00:24:13,280 --> 00:24:17,240 Speaker 4: to your kids actually eating eggs. So classic example last 483 00:24:17,320 --> 00:24:19,800 Speaker 4: night is after dinner, my daughter grabbed the punnet of 484 00:24:19,880 --> 00:24:22,360 Speaker 4: cherry tomatoes from the fridge and was just snacking them 485 00:24:22,359 --> 00:24:28,159 Speaker 4: one by one, and my son, he doesn't like cherry tomatoes, 486 00:24:28,240 --> 00:24:30,520 Speaker 4: but he was watching his older sister eat them, and 487 00:24:30,600 --> 00:24:34,560 Speaker 4: he picked one out of the punnet and took a 488 00:24:34,600 --> 00:24:38,080 Speaker 4: bite and he did not like it with the funniest face. 489 00:24:38,560 --> 00:24:42,240 Speaker 4: But from my perspective, that was progress. And you know, 490 00:24:42,320 --> 00:24:46,000 Speaker 4: he may never touch a cherry tomato ever again, but 491 00:24:46,280 --> 00:24:49,040 Speaker 4: I'm hopeful over time. He's only three, so I'll give 492 00:24:49,080 --> 00:24:51,040 Speaker 4: him the benefit of the doubt that he might go 493 00:24:51,119 --> 00:24:54,000 Speaker 4: back to it at some point. But there was no encouragements, 494 00:24:54,160 --> 00:24:57,360 Speaker 4: there was no suggestion that he should have the cherry tomato, 495 00:24:57,440 --> 00:25:00,200 Speaker 4: but he was just like, whatever was going on through 496 00:25:00,200 --> 00:25:03,359 Speaker 4: his head led him to take it, and I think 497 00:25:03,480 --> 00:25:08,480 Speaker 4: that was a great thing. So be persistent. It's very 498 00:25:08,520 --> 00:25:11,479 Speaker 4: easy to lose heart. But the research shows is that 499 00:25:11,560 --> 00:25:13,920 Speaker 4: kids will need to be exposed to a new food 500 00:25:14,240 --> 00:25:17,879 Speaker 4: ten even twenty times before they actually try it and 501 00:25:18,000 --> 00:25:22,040 Speaker 4: accept it. So it can be very disheartening, it can 502 00:25:22,080 --> 00:25:27,040 Speaker 4: be very expensive, but you've got to just stay the course. 503 00:25:27,080 --> 00:25:28,080 Speaker 4: You've got to be persistent. 504 00:25:28,920 --> 00:25:31,480 Speaker 3: Like you said at the beginning, it will continue to change, 505 00:25:31,520 --> 00:25:34,119 Speaker 3: so that will be a phase and before you know it, 506 00:25:34,200 --> 00:25:36,800 Speaker 3: your son will be eating cherry tomatoes on his own 507 00:25:36,800 --> 00:25:39,879 Speaker 3: out of the planet, hopefully, hopefully. 508 00:25:39,960 --> 00:25:41,800 Speaker 4: And the other thing I want to add to that 509 00:25:41,920 --> 00:25:44,280 Speaker 4: is that I think sometimes as parents, we can be 510 00:25:44,320 --> 00:25:47,480 Speaker 4: a little bit flavor averse for our kids, and I'm 511 00:25:47,520 --> 00:25:50,840 Speaker 4: all about maximizing flavor and whatever that looks like. I mean, 512 00:25:50,880 --> 00:25:53,560 Speaker 4: another example last night. I'm using last night as an 513 00:25:53,560 --> 00:25:56,000 Speaker 4: example very timely. They we're having this chat now, But 514 00:25:56,560 --> 00:25:59,919 Speaker 4: I put brown rice on my kid's plates, and my 515 00:26:00,160 --> 00:26:03,200 Speaker 4: son was like, nah, not really interested. But I gave 516 00:26:03,240 --> 00:26:06,399 Speaker 4: him a little ramikin of soy sauce to dip his 517 00:26:06,520 --> 00:26:10,720 Speaker 4: tofu in salt reduced and he decided to splash a 518 00:26:10,760 --> 00:26:13,240 Speaker 4: little bit of that soy on the rice, and for 519 00:26:13,320 --> 00:26:16,200 Speaker 4: him that was more palatable and actually really enjoyed it. 520 00:26:16,359 --> 00:26:19,640 Speaker 4: Another example of you know, let's add flavor to kids foods. 521 00:26:20,119 --> 00:26:23,720 Speaker 4: My kids demand to have extra virgin olive oil drizzled 522 00:26:23,720 --> 00:26:25,760 Speaker 4: on their food, and they like pepper and they like 523 00:26:25,920 --> 00:26:28,680 Speaker 4: lemon juice. So if you're just dishing up plain old 524 00:26:28,680 --> 00:26:32,320 Speaker 4: boiled broccoli, like no one's gonna really want that, maybe 525 00:26:32,520 --> 00:26:36,760 Speaker 4: the dietitian will eat it. But let's add flavor to foods. 526 00:26:36,760 --> 00:26:40,480 Speaker 4: And that might be through spice, it might be through herbs, 527 00:26:40,600 --> 00:26:43,159 Speaker 4: the lemon juice, extra virgin olivoil, even things like pepper 528 00:26:43,520 --> 00:26:46,399 Speaker 4: and sauces as well. Let's not see that as a 529 00:26:46,520 --> 00:26:50,280 Speaker 4: means to detract from the nutritional quality of a food. 530 00:26:50,760 --> 00:26:52,960 Speaker 4: Once again, it's only nutrition if it gets eaten. And 531 00:26:52,960 --> 00:26:56,920 Speaker 4: from my perspective, if something like the brown rice gets 532 00:26:56,920 --> 00:26:59,399 Speaker 4: eaten even though there's a little bit of soy sauce 533 00:26:59,440 --> 00:27:02,600 Speaker 4: on top, then I think that's pretty insignificant. And I 534 00:27:02,600 --> 00:27:03,600 Speaker 4: think he actually wins. 535 00:27:04,359 --> 00:27:05,760 Speaker 3: I think that's a really good point. I think we 536 00:27:05,800 --> 00:27:10,119 Speaker 3: do naturally shy away from flavor when it comes to 537 00:27:10,160 --> 00:27:11,879 Speaker 3: our children. For some reason, we've got to keep a 538 00:27:11,880 --> 00:27:15,520 Speaker 3: plain and simple where flavor can actually help with the 539 00:27:15,600 --> 00:27:17,679 Speaker 3: taste and actually will help them eat it. 540 00:27:18,000 --> 00:27:20,040 Speaker 4: Definitely. I don't think there's an expectation on any of 541 00:27:20,119 --> 00:27:21,080 Speaker 4: us to eat plain foods. 542 00:27:21,119 --> 00:27:24,000 Speaker 3: So yes, no, that's right. First, I grew up with 543 00:27:24,320 --> 00:27:26,280 Speaker 3: boiled vegetables, so. 544 00:27:27,280 --> 00:27:28,000 Speaker 4: I think we all did. 545 00:27:28,280 --> 00:27:31,040 Speaker 3: Yeah, that's right. It wasn't a lot of flavor. But 546 00:27:31,240 --> 00:27:34,200 Speaker 3: I'm quite happy with plain and so maybe I kind 547 00:27:34,240 --> 00:27:36,960 Speaker 3: of push that onto Asher a little bit too much 548 00:27:37,400 --> 00:27:41,000 Speaker 3: given how I grew up. But you mentioned before about 549 00:27:41,080 --> 00:27:45,000 Speaker 3: your vegetarian and now you eat meat. The importance of meat, 550 00:27:45,040 --> 00:27:48,640 Speaker 3: but in particular red meat in a children's diet, I'm 551 00:27:48,680 --> 00:27:51,600 Speaker 3: assuming it's a source of iron. But there are other 552 00:27:51,600 --> 00:27:54,119 Speaker 3: ways that children can get iron. But how important is 553 00:27:54,119 --> 00:27:55,440 Speaker 3: it for children to be eating meat? 554 00:27:55,680 --> 00:27:58,440 Speaker 4: Yeah, Look, I'm a big wrap for kids eating meat. 555 00:27:58,920 --> 00:28:00,680 Speaker 4: I don't think we need to throw all our eggs 556 00:28:00,680 --> 00:28:03,960 Speaker 4: into one basket. I don't think meat needs to feature daily. 557 00:28:04,640 --> 00:28:08,280 Speaker 4: But you're right, red meat is a wonderful source of iron. 558 00:28:08,280 --> 00:28:11,000 Speaker 4: It's also a great source of things like protein and 559 00:28:11,119 --> 00:28:14,800 Speaker 4: zinc and vitamin B twelve. These nutrients are not exclusively 560 00:28:14,880 --> 00:28:19,000 Speaker 4: found in meat, So what I would suggest is trying 561 00:28:19,040 --> 00:28:21,680 Speaker 4: to get that balance, so making sure there's always some 562 00:28:21,720 --> 00:28:24,840 Speaker 4: sort of protein source with each of the meal. So 563 00:28:24,880 --> 00:28:27,280 Speaker 4: for using dinner as an example, I think that's where 564 00:28:27,400 --> 00:28:30,800 Speaker 4: red meat would typically feature. Maybe have red meat two 565 00:28:30,920 --> 00:28:33,000 Speaker 4: or three times a week and mix it up, make 566 00:28:33,040 --> 00:28:37,520 Speaker 4: sure there's things like chicken, some fish. But also introduce 567 00:28:37,560 --> 00:28:41,360 Speaker 4: your kids to vegetarian sources of protein as well, because 568 00:28:41,400 --> 00:28:44,080 Speaker 4: these foods are often good sources of iron. They're not 569 00:28:44,120 --> 00:28:50,760 Speaker 4: the best, but they're decent enough. So things like tofu tenpey, legumes, beans, chickpeas, 570 00:28:51,280 --> 00:28:54,400 Speaker 4: these are all really valuable sources of nutrition. Also good 571 00:28:54,440 --> 00:28:57,000 Speaker 4: source of fiber. Then we know the role of fiber 572 00:28:57,560 --> 00:29:00,520 Speaker 4: keeping out our guts nice and healthy, but also fostering 573 00:29:00,560 --> 00:29:03,560 Speaker 4: that wonderful ecosystem aboutteria that live in our large bower 574 00:29:03,640 --> 00:29:08,120 Speaker 4: that often have implications for our general health and wellbeing, 575 00:29:08,200 --> 00:29:12,440 Speaker 4: including mood and mental health. So it's not always about 576 00:29:12,920 --> 00:29:15,640 Speaker 4: getting meat and a couple of edge on your plate. 577 00:29:15,680 --> 00:29:19,080 Speaker 4: It's really about dietary diversity and making sure that there's 578 00:29:19,200 --> 00:29:22,600 Speaker 4: plenty of variety on your plate. And that extends to 579 00:29:22,680 --> 00:29:25,920 Speaker 4: kids as well. So iron is critically important, and low 580 00:29:26,000 --> 00:29:30,520 Speaker 4: iron can lead to things like slower growth, irritability, being 581 00:29:30,600 --> 00:29:33,320 Speaker 4: pale in color as well. So we definitely want to 582 00:29:33,360 --> 00:29:35,800 Speaker 4: be promoting those iron rich foods, but it doesn't always 583 00:29:35,840 --> 00:29:37,200 Speaker 4: have to be in the form of red meat. 584 00:29:38,360 --> 00:29:40,200 Speaker 3: I think we easily fall into a trap of just 585 00:29:40,680 --> 00:29:43,880 Speaker 3: staying in a little world of what we make, and 586 00:29:43,880 --> 00:29:46,959 Speaker 3: so as parents, probably broaden our horizons a little bit 587 00:29:47,000 --> 00:29:48,960 Speaker 3: and think about other alternatives. I think it's a really 588 00:29:49,000 --> 00:29:49,480 Speaker 3: good idea. 589 00:29:49,600 --> 00:29:52,280 Speaker 4: I think it's very easy to fall into these food ruts. 590 00:29:52,400 --> 00:29:55,600 Speaker 4: I think we all do it. Try new foods, experimenting 591 00:29:55,640 --> 00:29:58,800 Speaker 4: with different flavors, that regular exposure, like I talked about, 592 00:29:58,880 --> 00:30:01,760 Speaker 4: Hopefully that will lead to so some really great outcomes 593 00:30:01,760 --> 00:30:05,360 Speaker 4: where our kids have a really diverse and very diet 594 00:30:05,400 --> 00:30:07,640 Speaker 4: and they actually enjoyed the foods that they're consuming. I 595 00:30:07,720 --> 00:30:11,600 Speaker 4: think that's a great thing for us all to aspire to. 596 00:30:12,240 --> 00:30:16,280 Speaker 3: Absolutely Now, sugar. Sugar is in a lot of foods, 597 00:30:16,520 --> 00:30:19,959 Speaker 3: I guess, primary packaged foods. How much sugar is too 598 00:30:20,080 --> 00:30:22,520 Speaker 3: much for children? How do we limit the amount of 599 00:30:22,520 --> 00:30:23,480 Speaker 3: sugar that children have? 600 00:30:24,280 --> 00:30:27,600 Speaker 4: Yeah, I mean, to your first point, sugar added sugar. 601 00:30:28,280 --> 00:30:31,280 Speaker 4: So in the form of many of these, we'll call 602 00:30:31,320 --> 00:30:34,720 Speaker 4: it packaged foods. Just for ease here, children don't need 603 00:30:35,000 --> 00:30:38,160 Speaker 4: added sugar in their diet. But that's not to say 604 00:30:38,160 --> 00:30:40,200 Speaker 4: it can't feature at all. I think once you make 605 00:30:40,280 --> 00:30:43,640 Speaker 4: something forbidden, it sort of becomes the desired option. And 606 00:30:43,680 --> 00:30:47,280 Speaker 4: we know that historically through Bible stories like Adam and Eve, 607 00:30:47,400 --> 00:30:49,200 Speaker 4: they only wanted the apples that they were told not 608 00:30:49,320 --> 00:30:52,800 Speaker 4: to have. It's once again that careful balance. We don't 609 00:30:52,840 --> 00:30:55,200 Speaker 4: want to restrict it all together, but it doesn't necessarily 610 00:30:55,280 --> 00:30:58,120 Speaker 4: need to be a featured daily We want to be 611 00:30:58,160 --> 00:31:03,960 Speaker 4: promoting things like fruit and dairy and things like yogurts, milk. 612 00:31:04,280 --> 00:31:06,440 Speaker 4: They all contain natural sources of sugar, and I don't 613 00:31:06,440 --> 00:31:09,280 Speaker 4: want people to shy away from these things for fear 614 00:31:09,320 --> 00:31:12,880 Speaker 4: that the sugar is going to be detrimental to their 615 00:31:12,960 --> 00:31:17,000 Speaker 4: child's health. But we definitely want to be limiting, potentially 616 00:31:17,040 --> 00:31:20,520 Speaker 4: restricting some of those forms of added sugar, So the lollies, 617 00:31:21,120 --> 00:31:27,080 Speaker 4: the chocolates, the sweet biscuits, cakes, even things like fruit juices, cordials, 618 00:31:27,120 --> 00:31:30,320 Speaker 4: certainly soft drinks, and even to some extent, things like 619 00:31:30,360 --> 00:31:33,000 Speaker 4: flavored milk. They don't need to feature daily, but they 620 00:31:33,040 --> 00:31:34,560 Speaker 4: can feature from time to time. 621 00:31:35,480 --> 00:31:38,440 Speaker 3: Going back on the sometimes food you spoke of earlier, 622 00:31:38,960 --> 00:31:41,560 Speaker 3: so is water the best thing for children to drink? 623 00:31:41,960 --> 00:31:45,800 Speaker 4: Absolutely? What is the preferred beverage of choice? But I'd 624 00:31:45,800 --> 00:31:48,960 Speaker 4: add milk into that category as well. If it's a 625 00:31:49,080 --> 00:31:52,120 Speaker 4: light milk or a full cream milk, excellent. If it's 626 00:31:52,120 --> 00:31:56,160 Speaker 4: a plant milk, soy milks might pick of the bunch. Nutritionally, 627 00:31:56,200 --> 00:31:59,120 Speaker 4: it mirrors that of cow's milk. If you're going to 628 00:31:59,160 --> 00:32:03,400 Speaker 4: go for a different option, things like almond, coconut, The 629 00:32:03,440 --> 00:32:06,320 Speaker 4: list goes on. Just make sure it's fortified with calcium. 630 00:32:06,440 --> 00:32:08,960 Speaker 4: But keep in mind you're not getting that protein quality 631 00:32:09,000 --> 00:32:11,479 Speaker 4: that you're or even the amount that you would get 632 00:32:11,520 --> 00:32:13,440 Speaker 4: from a glass of soy milk or a glass of 633 00:32:13,480 --> 00:32:14,360 Speaker 4: cow's milk. 634 00:32:14,480 --> 00:32:17,520 Speaker 3: And is a glass of milk a day kind of 635 00:32:17,560 --> 00:32:18,120 Speaker 3: the idea. 636 00:32:18,440 --> 00:32:22,400 Speaker 4: The issue with milk, too much milk is that it 637 00:32:22,400 --> 00:32:25,719 Speaker 4: will displace other things from the diet. So if your 638 00:32:25,760 --> 00:32:29,680 Speaker 4: child's heavily reliant on milk, then potentially what are they 639 00:32:29,800 --> 00:32:33,800 Speaker 4: missing out on? So calcium is particularly important. This is 640 00:32:33,880 --> 00:32:37,640 Speaker 4: when we're building bone mineral density early in life and 641 00:32:37,760 --> 00:32:41,120 Speaker 4: through our adolescence as well and early adult years. So 642 00:32:41,160 --> 00:32:44,520 Speaker 4: we definitely want to be promoting dairy foods or as 643 00:32:44,520 --> 00:32:48,200 Speaker 4: I keep saying, suitable alternatives to dairy if you're avoiding 644 00:32:48,280 --> 00:32:51,719 Speaker 4: dairy for whatever reason. But potentially a glass of milk 645 00:32:51,800 --> 00:32:54,479 Speaker 4: plus a tub of yogurt or a pouch of yogurt 646 00:32:54,560 --> 00:32:56,880 Speaker 4: and a slice or two of cheese that will take 647 00:32:56,920 --> 00:32:59,320 Speaker 4: all the calcium boxes for the day. 648 00:33:00,200 --> 00:33:04,080 Speaker 2: Mango seasons back in Brisbane, that's very I've never seen 649 00:33:04,120 --> 00:33:06,080 Speaker 2: more mango on the kids faces. 650 00:33:05,840 --> 00:33:08,120 Speaker 3: Really the other day. Yeah, do they put it in 651 00:33:08,160 --> 00:33:11,160 Speaker 3: their mouth? Not a lot. 652 00:33:11,200 --> 00:33:14,400 Speaker 2: But raw veggies are the are they in the lunch 653 00:33:14,440 --> 00:33:19,160 Speaker 2: boxes or like obviously that's the best rather than cooked 654 00:33:19,200 --> 00:33:20,760 Speaker 2: and you can add cooked veggies. 655 00:33:20,800 --> 00:33:23,760 Speaker 4: I think there's this idea once again that it always 656 00:33:23,800 --> 00:33:26,880 Speaker 4: has to be raw veggies. Anything that's going to be 657 00:33:26,920 --> 00:33:29,840 Speaker 4: eaten if it's canned. Let's not shy away from the 658 00:33:29,840 --> 00:33:33,600 Speaker 4: benefits of things like canned veggies as well frozen. We've 659 00:33:33,640 --> 00:33:36,160 Speaker 4: sort of got this elitist mindset as well that all 660 00:33:36,200 --> 00:33:39,240 Speaker 4: our veggies need to be fresh, But there's lots of 661 00:33:39,280 --> 00:33:42,280 Speaker 4: research to show that even frozen veggies are more nutritious 662 00:33:43,160 --> 00:33:46,800 Speaker 4: than fresh. And that's because fresh veggies, fresh and inverted 663 00:33:46,840 --> 00:33:51,160 Speaker 4: commas often spend long time in storage and going from 664 00:33:51,200 --> 00:33:53,719 Speaker 4: one place to another, compared to frozen vegge which are 665 00:33:53,720 --> 00:33:57,040 Speaker 4: literally snap frozen, popped in a freezer. They retain a 666 00:33:57,040 --> 00:34:01,440 Speaker 4: lot of their nutritional goodness. But vegetables in any form, 667 00:34:02,240 --> 00:34:06,040 Speaker 4: let's just get them in buy and large kids as 668 00:34:06,040 --> 00:34:10,800 Speaker 4: well as adults don't hit their veggie targets. So let's 669 00:34:10,840 --> 00:34:12,719 Speaker 4: think outside the box a little bit when it comes 670 00:34:12,760 --> 00:34:15,880 Speaker 4: to veggies. This idea of eating the rainbow, it's not 671 00:34:15,920 --> 00:34:18,399 Speaker 4: always about getting your greens in, but trying to get 672 00:34:18,719 --> 00:34:21,840 Speaker 4: your other colorful fruits and vegetables in there too, because 673 00:34:21,880 --> 00:34:24,640 Speaker 4: we know that's another way of maximizing your nutrend intake. 674 00:34:25,239 --> 00:34:27,840 Speaker 3: That's a great image for children too, that concept of 675 00:34:27,840 --> 00:34:29,600 Speaker 3: eating the rainbow. I love that. That's excellent. 676 00:34:30,200 --> 00:34:33,560 Speaker 4: Yeah, and I mentioned the Austraine dietary guidelines. I mean 677 00:34:34,000 --> 00:34:37,319 Speaker 4: they're falling flat. A very few of us get five 678 00:34:37,360 --> 00:34:40,200 Speaker 4: serves of veggies a dates. It's almost aspirational. It's not 679 00:34:40,239 --> 00:34:43,480 Speaker 4: really achievable for a lot of people. And some of 680 00:34:43,520 --> 00:34:47,080 Speaker 4: the talk in my circles is to change the language 681 00:34:47,080 --> 00:34:50,280 Speaker 4: around it to be more reflective of eating the rainbow. 682 00:34:50,360 --> 00:34:52,480 Speaker 4: And I really like this idea. It's eating all the 683 00:34:52,520 --> 00:34:55,640 Speaker 4: different colored fruits and vegetables and maybe not necessarily putting 684 00:34:56,840 --> 00:34:59,919 Speaker 4: a specific target on it, like five serves a day, 685 00:35:00,440 --> 00:35:04,200 Speaker 4: but maybe just encouraging people to have different colored veggies 686 00:35:04,200 --> 00:35:06,560 Speaker 4: in our diet, and hopefully that will lead to people 687 00:35:06,560 --> 00:35:09,160 Speaker 4: eating more of it, because at the moment we're all 688 00:35:09,200 --> 00:35:13,320 Speaker 4: falling well short. We want kids to engage their senses 689 00:35:13,360 --> 00:35:16,120 Speaker 4: when it comes to vegetables. We want them to know 690 00:35:16,160 --> 00:35:20,120 Speaker 4: what it feels like, texture, that crunch, and maybe it's 691 00:35:20,440 --> 00:35:22,880 Speaker 4: more incumbent on us to dish it up in different 692 00:35:22,920 --> 00:35:27,480 Speaker 4: novel ways and make food fun and engaging and colorful 693 00:35:27,680 --> 00:35:30,000 Speaker 4: and having that variety. And you know, you might be 694 00:35:30,040 --> 00:35:33,080 Speaker 4: familiar with this song called fruit salad, Yummy, Yummy. I 695 00:35:33,120 --> 00:35:36,440 Speaker 4: think that yeah, you might have performed it once or twice. 696 00:35:36,480 --> 00:35:39,560 Speaker 4: I think and I think that that really resonates and 697 00:35:39,560 --> 00:35:45,080 Speaker 4: that rings true. Let's make food fun and being persistent 698 00:35:45,600 --> 00:35:50,120 Speaker 4: regularly providing those foods, making that exposure a really key 699 00:35:50,160 --> 00:35:54,440 Speaker 4: feature in all our households. And hopefully the winds will happen, 700 00:35:54,520 --> 00:35:56,520 Speaker 4: and they might happen down the track. And like I 701 00:35:56,560 --> 00:35:59,520 Speaker 4: said last night, the wind was my son trying the 702 00:35:59,560 --> 00:36:02,120 Speaker 4: cherry to And who knows. It might be a week, 703 00:36:02,200 --> 00:36:04,040 Speaker 4: it might be a year, it might be five years 704 00:36:04,560 --> 00:36:06,840 Speaker 4: before he decides that he wants to eat cherry tomatoes, 705 00:36:06,960 --> 00:36:09,759 Speaker 4: if at all. But I will look back and go, 706 00:36:10,000 --> 00:36:11,240 Speaker 4: that's what started at. 707 00:36:11,640 --> 00:36:13,840 Speaker 3: And I guess that is it's about making it fun 708 00:36:13,960 --> 00:36:17,879 Speaker 3: and some gentle encouragement. If there's some pushback, you leave 709 00:36:17,880 --> 00:36:19,960 Speaker 3: it alone and you're trying it another time instead of 710 00:36:20,080 --> 00:36:22,319 Speaker 3: you know, like you're saying, you want that you want 711 00:36:22,320 --> 00:36:25,279 Speaker 3: dinner to be a fun, fun place to be, or 712 00:36:25,320 --> 00:36:26,960 Speaker 3: a meal time a fun place to be that the 713 00:36:26,960 --> 00:36:28,520 Speaker 3: whole family can experience and enjoy. 714 00:36:28,760 --> 00:36:31,120 Speaker 4: Yeah, yeah, I think that's often lost because meal times 715 00:36:31,239 --> 00:36:34,359 Speaker 4: is one of those things we're all experiencing. We've all 716 00:36:34,360 --> 00:36:36,719 Speaker 4: got kids similar age, but you know, it's just one 717 00:36:36,719 --> 00:36:40,560 Speaker 4: of those boxes to tick, and meal times particularly dinner 718 00:36:41,080 --> 00:36:45,120 Speaker 4: should be more about connection as well and fun. I 719 00:36:45,280 --> 00:36:47,640 Speaker 4: like this idea of bringing fun back into the kitchen, 720 00:36:48,000 --> 00:36:50,560 Speaker 4: bringing fun back to the dinner table. That's not lost 721 00:36:50,600 --> 00:36:53,279 Speaker 4: on me as a dietitian. I think sometimes we all, 722 00:36:54,440 --> 00:36:56,279 Speaker 4: you know, maybe my peers, and maybe the way the 723 00:36:56,280 --> 00:36:59,520 Speaker 4: conversation goes that it's all about just getting the nutrients in. 724 00:37:00,120 --> 00:37:02,839 Speaker 4: But for me, it's about talking about the day. It's 725 00:37:02,920 --> 00:37:06,959 Speaker 4: telling stories, sharing stories, hearing stories, and that's all part 726 00:37:07,000 --> 00:37:09,880 Speaker 4: of it. And I don't want that dinner table to 727 00:37:09,920 --> 00:37:13,239 Speaker 4: be a scene of conflict. There's enough conflict going on 728 00:37:13,280 --> 00:37:15,640 Speaker 4: in the world. I certainly don't need to open up 729 00:37:15,640 --> 00:37:19,480 Speaker 4: another front in my kitchen. And let's see food for 730 00:37:19,719 --> 00:37:23,440 Speaker 4: all its fabulous forms. Yes, it provides nutrition, but it's 731 00:37:23,480 --> 00:37:28,120 Speaker 4: also a source of love and connection and heritage and memory. 732 00:37:28,600 --> 00:37:31,759 Speaker 4: And that's certainly not lost on me as a nutrition professional. 733 00:37:32,120 --> 00:37:34,879 Speaker 3: Yeah, and that comes to getting the children, if they want, 734 00:37:34,960 --> 00:37:37,080 Speaker 3: they're interested to help cook the dinner as well or 735 00:37:37,120 --> 00:37:39,560 Speaker 3: prepare the food, be part of that whole process as well. 736 00:37:39,840 --> 00:37:42,000 Speaker 4: I'm really big on that. I think it's about equipping 737 00:37:42,160 --> 00:37:45,719 Speaker 4: kids with the skills, a life skill that unfortunately has 738 00:37:45,840 --> 00:37:47,359 Speaker 4: almost become a lost art. 739 00:37:47,440 --> 00:37:48,120 Speaker 3: Form. 740 00:37:48,680 --> 00:37:52,200 Speaker 4: And when you talk about encouraging kids to try new foods, 741 00:37:52,200 --> 00:37:55,320 Speaker 4: that's a great way of getting kids to try new foods, 742 00:37:55,520 --> 00:37:58,400 Speaker 4: taste tests along the way, get them to cut something, 743 00:37:58,760 --> 00:38:02,800 Speaker 4: give them that owner ship as well in the kitchen, 744 00:38:02,960 --> 00:38:05,719 Speaker 4: and you know, I would say they're more inclined to 745 00:38:05,719 --> 00:38:09,560 Speaker 4: try something new if they've actually been involved in the process. 746 00:38:10,080 --> 00:38:12,120 Speaker 3: Joel, this has been a really great chat and some 747 00:38:12,160 --> 00:38:16,280 Speaker 3: really practical elements for our audience, and great to get 748 00:38:16,640 --> 00:38:22,279 Speaker 3: your thoughts and ideas on eating healthily. And I think 749 00:38:22,360 --> 00:38:25,759 Speaker 3: we often get very confused these days about what you 750 00:38:25,840 --> 00:38:27,920 Speaker 3: can and can't eat or you shouldn't shouldn't eat. But 751 00:38:28,080 --> 00:38:30,399 Speaker 3: I think you've given some really good or insights into 752 00:38:31,200 --> 00:38:33,160 Speaker 3: what we can do as a family for our meal time. 753 00:38:33,239 --> 00:38:35,240 Speaker 3: So thank you, Joel, thanks for coming on. We will talk. 754 00:38:35,200 --> 00:38:37,160 Speaker 4: Excellent, has been my pleasure. Thanks for having me. 755 00:38:44,000 --> 00:38:44,160 Speaker 1: Well. 756 00:38:44,280 --> 00:38:48,359 Speaker 3: Joel made food time feel very simple, he did and 757 00:38:48,400 --> 00:38:50,200 Speaker 3: great and flavorsome. 758 00:38:49,840 --> 00:38:52,080 Speaker 2: Flavorsome fine. I like that bit at the end we're 759 00:38:52,080 --> 00:38:54,279 Speaker 2: talking about fun. But that reminded me of done and 760 00:38:54,360 --> 00:38:56,600 Speaker 2: I went out one night. We had a beautiful nanny 761 00:38:56,600 --> 00:38:58,960 Speaker 2: and she cut You had to get a quite a 762 00:38:58,960 --> 00:39:02,959 Speaker 2: sharp knife. I think but little carrot circles, cut little 763 00:39:02,960 --> 00:39:04,680 Speaker 2: bits out of them to make them a little flower. 764 00:39:04,960 --> 00:39:07,600 Speaker 2: And all the girls talked about for a week after 765 00:39:07,840 --> 00:39:11,520 Speaker 2: was queer carrot flowers. Carrot flowers, but they loved them, 766 00:39:11,920 --> 00:39:14,160 Speaker 2: just a little raw carrots. But it's just there are 767 00:39:14,160 --> 00:39:16,560 Speaker 2: so many different little things we can do and we 768 00:39:16,800 --> 00:39:18,719 Speaker 2: I've forgotten about that. I'll bring that out. 769 00:39:18,640 --> 00:39:22,960 Speaker 3: Again on Sunday. Yeah, I know. But that's the thing, 770 00:39:23,000 --> 00:39:25,000 Speaker 3: isn't it. We always feel like we're so pressed for time, 771 00:39:25,040 --> 00:39:26,680 Speaker 3: and we just go back to what we always do, 772 00:39:26,760 --> 00:39:29,920 Speaker 3: and that's great, and things work, and if your child's 773 00:39:29,960 --> 00:39:32,560 Speaker 3: eating then that's the most important thing. But then at 774 00:39:32,560 --> 00:39:34,560 Speaker 3: some point we need to explore a little bit and 775 00:39:34,560 --> 00:39:39,760 Speaker 3: refresh and make some carrot flowers, you know, the sharp life. Yes, 776 00:39:39,760 --> 00:39:41,000 Speaker 3: but not the child. 777 00:39:40,800 --> 00:39:43,640 Speaker 2: No, no surprise them. But thank you to Joel. That 778 00:39:43,760 --> 00:39:46,240 Speaker 2: was great And you can follow Joel on Instagram at 779 00:39:46,560 --> 00:39:51,919 Speaker 2: the Underscore Nutrition Guy. So I would have said the yes, Okay, 780 00:39:51,960 --> 00:39:54,399 Speaker 2: then I can do that again. You could follow Joel 781 00:39:54,440 --> 00:40:00,399 Speaker 2: at Instagram at the Underscore Nutrition Guy. Ad check out 782 00:40:00,400 --> 00:40:03,640 Speaker 2: his website for easy, practical recipes and follow his tips 783 00:40:03,640 --> 00:40:05,920 Speaker 2: for families. We'll have the link in the show. 784 00:40:05,760 --> 00:40:08,080 Speaker 3: Notes Look, if you love the show, please rate and 785 00:40:08,120 --> 00:40:10,720 Speaker 3: review us so that others can find it too. Thanks 786 00:40:10,760 --> 00:40:13,120 Speaker 3: for listening to wheel Talk. You know what, Logie, Yes, 787 00:40:13,360 --> 00:40:15,440 Speaker 3: it's a podcast for parents. It is to you. 788 00:40:15,880 --> 00:40:21,360 Speaker 2: Bye bye