1 00:00:02,640 --> 00:00:04,400 Speaker 1: What do you eat for breakfast each day? Do you 2 00:00:04,400 --> 00:00:07,320 Speaker 1: have eggs on toast, a bircher ball, maybe a smoothie. 3 00:00:07,480 --> 00:00:10,440 Speaker 1: Today on the Nutrition Couch we chat the number one 4 00:00:10,680 --> 00:00:13,320 Speaker 1: breakfast misteak many of us make when it comes to 5 00:00:13,400 --> 00:00:16,160 Speaker 1: gut heals and the easy changes that you can make 6 00:00:16,239 --> 00:00:20,120 Speaker 1: to keep your digestive health on track. Hi, I'm Leanne Maud. 7 00:00:20,000 --> 00:00:21,280 Speaker 2: And I'm Sissie Borrel. 8 00:00:21,160 --> 00:00:23,760 Speaker 1: And together we bring you The Nutrition Couch, your weekly 9 00:00:23,800 --> 00:00:26,120 Speaker 1: podcast that keeps you up to date on everything that 10 00:00:26,160 --> 00:00:28,840 Speaker 1: you need to know in the world of nutrition as 11 00:00:28,880 --> 00:00:31,280 Speaker 1: well as gut health. We share some easy swaps to 12 00:00:31,320 --> 00:00:34,920 Speaker 1: help reduce your intake of ultra processed foods. We also 13 00:00:35,080 --> 00:00:37,920 Speaker 1: have a chocolate Ea snack to review that we think 14 00:00:38,000 --> 00:00:41,200 Speaker 1: our listeners will love and our list question is all 15 00:00:41,240 --> 00:00:44,559 Speaker 1: about wraps. But to kick us off today, Susie, we 16 00:00:44,840 --> 00:00:49,199 Speaker 1: are chatting biggest breakfast missteakes and probably the biggest one 17 00:00:49,200 --> 00:00:51,080 Speaker 1: and we did Hindu or allude to this on the 18 00:00:51,080 --> 00:00:54,960 Speaker 1: podcast episode last week, is that people are eating the 19 00:00:55,080 --> 00:00:57,720 Speaker 1: same thing every day and it's so common for me 20 00:00:57,880 --> 00:01:00,200 Speaker 1: to hear somebody be like, you know, I've worked out 21 00:01:00,240 --> 00:01:02,720 Speaker 1: my calories and my macros and this is the easiest breakfast, 22 00:01:02,760 --> 00:01:04,720 Speaker 1: and I just have it every day, and I get it. 23 00:01:04,760 --> 00:01:06,640 Speaker 1: I do like I'm a big fan of meal prep. 24 00:01:06,720 --> 00:01:08,680 Speaker 1: I'll often eat the same thing for a few days 25 00:01:08,680 --> 00:01:11,240 Speaker 1: in a row. But what I don't do is eat 26 00:01:11,240 --> 00:01:14,160 Speaker 1: the same thing for breakfast every single day. From a 27 00:01:14,240 --> 00:01:16,840 Speaker 1: gut health perspective, it's a big no no, and from 28 00:01:16,880 --> 00:01:19,720 Speaker 1: a metabolic perspective, it's a big no no. So if 29 00:01:19,760 --> 00:01:22,679 Speaker 1: your goal is to improve your gut health, your hormones, 30 00:01:23,120 --> 00:01:27,160 Speaker 1: lose some weight, improve your sort of body composition this year, 31 00:01:27,600 --> 00:01:30,720 Speaker 1: you simply cannot eat the same thing every single day 32 00:01:30,760 --> 00:01:33,280 Speaker 1: because the body gets really really used to it. And 33 00:01:33,319 --> 00:01:36,440 Speaker 1: then what you're also doing is lacking in that gut 34 00:01:36,680 --> 00:01:40,240 Speaker 1: microbiome diversity. And we know one of the single biggest 35 00:01:40,240 --> 00:01:43,520 Speaker 1: predictors for good gut health is how diverse your gut 36 00:01:43,560 --> 00:01:46,960 Speaker 1: microbiome is, and we do know also with that research, 37 00:01:47,120 --> 00:01:49,200 Speaker 1: is one of those things there's thirty different types of 38 00:01:49,200 --> 00:01:52,840 Speaker 1: plants a week, so a more diverse gut microbiome has 39 00:01:52,960 --> 00:01:56,320 Speaker 1: more what we call plant points or plant fibers. So 40 00:01:56,400 --> 00:01:59,000 Speaker 1: thirty sounds a lot, but it's actually quite easy to 41 00:01:59,000 --> 00:02:00,920 Speaker 1: get in as long as you not eating the same 42 00:02:00,960 --> 00:02:03,200 Speaker 1: thing for breakfast every day, the same thing for lunch, 43 00:02:03,440 --> 00:02:05,400 Speaker 1: and you know too or three dinners that you rotate 44 00:02:05,440 --> 00:02:08,680 Speaker 1: between because often you know, I'll see it as and 45 00:02:08,720 --> 00:02:10,760 Speaker 1: we discussed this on the podcast last week. It might 46 00:02:10,760 --> 00:02:13,680 Speaker 1: be cottage cheese, berries, a little bit of honey, and 47 00:02:13,720 --> 00:02:15,799 Speaker 1: some cheer seeds, and you're like, I know it works, 48 00:02:15,840 --> 00:02:18,840 Speaker 1: it's yummy, it fills me up, but hits my protein macros, 49 00:02:19,000 --> 00:02:21,080 Speaker 1: and so I just do it every day because it's easy, 50 00:02:21,360 --> 00:02:24,639 Speaker 1: and it's a very easy trap to get stuck in 51 00:02:24,680 --> 00:02:26,880 Speaker 1: because you're like, I like it, it's good for me, 52 00:02:27,000 --> 00:02:29,040 Speaker 1: it fills me up, Like why wouldn't I eat the 53 00:02:29,040 --> 00:02:32,320 Speaker 1: same thing every day? But from a plant point perspective, 54 00:02:32,360 --> 00:02:36,000 Speaker 1: which directly feeds into how diverse the gut microbiome is 55 00:02:36,400 --> 00:02:38,560 Speaker 1: the only real plant point you're getting in that meal 56 00:02:38,720 --> 00:02:41,400 Speaker 1: is some berries and some cheer seats. And that's two 57 00:02:41,560 --> 00:02:43,600 Speaker 1: out of thirty for the week. And if you're doing 58 00:02:43,600 --> 00:02:46,200 Speaker 1: that same thing for breakfast every single week, you're only 59 00:02:46,200 --> 00:02:49,520 Speaker 1: getting two. But if you were to rotate that up 60 00:02:49,560 --> 00:02:52,720 Speaker 1: and say, have rock melon and for Peter's another day, 61 00:02:52,880 --> 00:02:55,000 Speaker 1: you'd get two more plant points. If you were then 62 00:02:55,040 --> 00:02:57,880 Speaker 1: to have some kili fruits and some sunflass seeds, you 63 00:02:57,960 --> 00:03:00,640 Speaker 1: get two more plant points, so you get a plant 64 00:03:00,680 --> 00:03:04,359 Speaker 1: point for each different type of fiber. So every different 65 00:03:04,400 --> 00:03:07,239 Speaker 1: type of fruit is an additional plant point. Every different 66 00:03:07,280 --> 00:03:09,919 Speaker 1: type of nut or seed is a different plant point 67 00:03:09,919 --> 00:03:12,000 Speaker 1: as well. Now, if you were to shake that up 68 00:03:12,040 --> 00:03:14,840 Speaker 1: and do some overnight wheatbiks or something, or some overnight 69 00:03:14,919 --> 00:03:18,000 Speaker 1: oats instead, you'd also get additional plant points from the 70 00:03:18,040 --> 00:03:21,000 Speaker 1: whetbiks or from the oats, or you know, using flex 71 00:03:21,000 --> 00:03:24,120 Speaker 1: seeds instead of cheer seeds. And the plant points only 72 00:03:24,160 --> 00:03:27,080 Speaker 1: come from fibers, so we don't get them from dairy products. 73 00:03:27,080 --> 00:03:30,080 Speaker 1: We don't get them from protein sauces like chicken or 74 00:03:30,080 --> 00:03:32,959 Speaker 1: eggs or cottage cheese, so they have to have some 75 00:03:32,960 --> 00:03:36,640 Speaker 1: sort of natural whole food fiber to them. So basically, 76 00:03:36,840 --> 00:03:41,000 Speaker 1: in a nutshell, it's like fruits, vegetables, legumes, whole grains, 77 00:03:41,080 --> 00:03:44,480 Speaker 1: nuts or seeds. They're the six biggest types of foods 78 00:03:44,480 --> 00:03:47,000 Speaker 1: that we would get plant points from. And then from 79 00:03:47,040 --> 00:03:50,840 Speaker 1: a metabolic perspective, the body is very, very very clever. 80 00:03:51,240 --> 00:03:54,600 Speaker 1: You might cotten onto doing a similar breakfast because it's filling, 81 00:03:54,760 --> 00:03:57,280 Speaker 1: it's great, few calories, it's great via macros, and that 82 00:03:57,360 --> 00:03:59,240 Speaker 1: might cause you to lose a great amount of weight, 83 00:03:59,480 --> 00:04:01,080 Speaker 1: but you go to come to the point whether that 84 00:04:01,160 --> 00:04:04,560 Speaker 1: weight plateaus or it's simply not going down anymore. And 85 00:04:04,600 --> 00:04:08,440 Speaker 1: that's because metabolically, the body has adapted to having that 86 00:04:08,480 --> 00:04:11,160 Speaker 1: same thing every single day and it needs a good 87 00:04:11,160 --> 00:04:13,040 Speaker 1: shake up. So one of the best things we know 88 00:04:13,160 --> 00:04:15,960 Speaker 1: from a metabolic perspective and a gut health and also 89 00:04:16,000 --> 00:04:19,400 Speaker 1: a fat loss perspective is rotating through some different things 90 00:04:19,400 --> 00:04:21,680 Speaker 1: and changing up the type of food you're having, the 91 00:04:21,720 --> 00:04:24,520 Speaker 1: amount of food you're having, the timing of that meal 92 00:04:24,880 --> 00:04:28,000 Speaker 1: from a metabolic perspective can be really really helpful. 93 00:04:28,040 --> 00:04:31,000 Speaker 2: Kind of true, and I also think it's interesting. And 94 00:04:31,080 --> 00:04:33,600 Speaker 2: the reason I picked this because we did discuss breakfast 95 00:04:33,720 --> 00:04:37,080 Speaker 2: last week as well, and we don't want to overload 96 00:04:37,080 --> 00:04:40,039 Speaker 2: people with the same information. But the reason this resonated 97 00:04:40,080 --> 00:04:41,840 Speaker 2: with me as an article was I think a lot 98 00:04:41,880 --> 00:04:44,040 Speaker 2: of us eat the same thing for breakfast most days 99 00:04:44,640 --> 00:04:47,560 Speaker 2: because it's on auto Q. You know, we know what 100 00:04:47,600 --> 00:04:51,360 Speaker 2: we're doing if you describe balance for macros. But also 101 00:04:51,400 --> 00:04:54,960 Speaker 2: at a valid point was surely we don't always feel 102 00:04:54,960 --> 00:04:57,200 Speaker 2: like the same thing for breakfast, and that's a part 103 00:04:57,240 --> 00:05:00,120 Speaker 2: of that head versus hunger So what I would encourag 104 00:05:00,200 --> 00:05:03,119 Speaker 2: listeners to do is we're not saying that cereals bad 105 00:05:03,240 --> 00:05:05,840 Speaker 2: or birch is bad or eggsit bad, but you can 106 00:05:05,880 --> 00:05:08,279 Speaker 2: easily just adjust it slightly to be as you've said, 107 00:05:08,279 --> 00:05:10,640 Speaker 2: slightly different. You know, you might add fetter one day, 108 00:05:10,800 --> 00:05:13,240 Speaker 2: or using different types of bread. You know that I've 109 00:05:13,240 --> 00:05:15,719 Speaker 2: got different a rye bread sometimes, or maybe do a 110 00:05:15,760 --> 00:05:17,760 Speaker 2: nine grade another time, or maybe do a sow jough 111 00:05:18,200 --> 00:05:20,600 Speaker 2: at different veggies to things different types of fruits as 112 00:05:20,600 --> 00:05:23,240 Speaker 2: you've described. But what I would also encourage people to 113 00:05:23,279 --> 00:05:26,320 Speaker 2: do is take that moment to think, Okay, I've got 114 00:05:26,320 --> 00:05:28,719 Speaker 2: three breakfast options, I've got five, what do I feel 115 00:05:28,760 --> 00:05:31,360 Speaker 2: like today versus this is what I always have? Because 116 00:05:31,400 --> 00:05:34,520 Speaker 2: that really tells me that people have not a strong 117 00:05:34,560 --> 00:05:38,279 Speaker 2: grasp on their natural hunger, because ultimately, we shouldn't be 118 00:05:38,440 --> 00:05:40,840 Speaker 2: the same level of hunger each day. Some days you 119 00:05:40,920 --> 00:05:42,720 Speaker 2: might need one slice of toast, other days you might 120 00:05:42,760 --> 00:05:44,840 Speaker 2: need two. Other days you might be okay with a 121 00:05:44,880 --> 00:05:46,680 Speaker 2: coffee and a punet of berries because you had a 122 00:05:46,680 --> 00:05:49,720 Speaker 2: bigger dinner. So I'd really encourage people to really hone 123 00:05:49,760 --> 00:05:53,120 Speaker 2: in to what they're feeling like for breakfast before just 124 00:05:53,200 --> 00:05:56,080 Speaker 2: having you know that autoqurel Tomorrow, here's my smoothie, here's 125 00:05:56,080 --> 00:05:57,919 Speaker 2: my bircher. And that's also an issue. I have some 126 00:05:57,960 --> 00:06:00,120 Speaker 2: time with people who meal prep because I'm like, how 127 00:06:00,120 --> 00:06:01,679 Speaker 2: do you know you want to have chicken and rice 128 00:06:01,680 --> 00:06:04,440 Speaker 2: on Thursday for lunch? Like I sort of try and 129 00:06:04,480 --> 00:06:07,080 Speaker 2: really come back to sure having easy options that you 130 00:06:07,120 --> 00:06:09,840 Speaker 2: can have, but nothing good comes from the same thing 131 00:06:09,920 --> 00:06:12,680 Speaker 2: day and day out. The body gets incredibly lazy metabolically. 132 00:06:12,960 --> 00:06:14,560 Speaker 2: The best thing you can do is really mix it 133 00:06:14,640 --> 00:06:17,400 Speaker 2: up and within a parameter. Some days breakfast might be seven, 134 00:06:17,480 --> 00:06:19,520 Speaker 2: other days eight thirty. Some days you might not have 135 00:06:19,560 --> 00:06:21,400 Speaker 2: breakfast because you had a big dinner and you might 136 00:06:21,400 --> 00:06:24,040 Speaker 2: have brunch. So just be confident to change it around 137 00:06:24,040 --> 00:06:28,120 Speaker 2: and certainly metabolically and health perspective, as you've described, there's 138 00:06:28,279 --> 00:06:31,120 Speaker 2: numerous benefits to doing that. So if you're an AUTOQ eater, 139 00:06:31,520 --> 00:06:33,800 Speaker 2: it's a good opportunity to take a step back and think, 140 00:06:34,080 --> 00:06:35,599 Speaker 2: how can I mix this up a little bit and 141 00:06:35,640 --> 00:06:38,840 Speaker 2: get a bit more variety in which basically to another 142 00:06:38,960 --> 00:06:40,960 Speaker 2: article I found which I really like, and I'll probably 143 00:06:40,960 --> 00:06:42,919 Speaker 2: do my own version of it because I thought it 144 00:06:42,960 --> 00:06:46,080 Speaker 2: was actually really good. Because again, whenever We'll talk about 145 00:06:46,120 --> 00:06:48,800 Speaker 2: any food that has some processing, you know, whether it's 146 00:06:48,839 --> 00:06:52,320 Speaker 2: bread or milk or whatever. Inevitably I'll get feedback from 147 00:06:52,320 --> 00:06:57,200 Speaker 2: people online processed added preservatives, you know, blah blah blah. 148 00:06:57,240 --> 00:07:00,880 Speaker 2: And it's a fine balance because we know from the 149 00:07:00,880 --> 00:07:03,280 Speaker 2: research end that ultra processed foods are the ones that 150 00:07:03,279 --> 00:07:06,039 Speaker 2: we really need to avoid. But there's a big difference 151 00:07:06,040 --> 00:07:09,320 Speaker 2: between say, saying an ultra process whole grain wrap and 152 00:07:09,360 --> 00:07:12,760 Speaker 2: comparing that to a flavored packet of cords chips. You know, 153 00:07:13,360 --> 00:07:16,680 Speaker 2: you're not comparing apples with apples. They're very different situations. 154 00:07:16,720 --> 00:07:18,840 Speaker 2: And not all ultra processed foods are bad. You know, 155 00:07:18,920 --> 00:07:21,720 Speaker 2: some can offer quite a lot of nutrition. Like you know, 156 00:07:22,000 --> 00:07:24,640 Speaker 2: the food that comes to mind is All Brand. If 157 00:07:24,680 --> 00:07:26,720 Speaker 2: you look at the nutritional label of All Brand, it 158 00:07:26,800 --> 00:07:29,440 Speaker 2: is a mile long that ingredient list. But you're also 159 00:07:29,480 --> 00:07:32,640 Speaker 2: getting like twelve grams of five or something ridiculous per serve. 160 00:07:32,800 --> 00:07:35,200 Speaker 2: You know, the benefits in that instance actually outweigh the 161 00:07:35,240 --> 00:07:38,280 Speaker 2: negatives even though it's technically ultra processed. But there was 162 00:07:38,320 --> 00:07:40,360 Speaker 2: a great article published in Guardian that I'm going to 163 00:07:40,440 --> 00:07:42,840 Speaker 2: run through because it had some suggestions on how to 164 00:07:42,920 --> 00:07:46,560 Speaker 2: swap out some ultra process foods for better choices and 165 00:07:46,960 --> 00:07:50,480 Speaker 2: as such, potentially the nutritional benefits of doing so whilst 166 00:07:50,520 --> 00:07:53,600 Speaker 2: eating very similar amounts of food. And I liked the 167 00:07:53,640 --> 00:07:56,680 Speaker 2: concept because it's it's sort of similar foods but just 168 00:07:56,760 --> 00:07:59,600 Speaker 2: quick swaff out. So the first one they suggest is 169 00:07:59,600 --> 00:08:03,880 Speaker 2: swapping cereals but oats or multi grain varieties. And indeed, 170 00:08:04,000 --> 00:08:06,600 Speaker 2: one of the easiest ways to tell a good quality 171 00:08:06,680 --> 00:08:08,920 Speaker 2: cereal is if you do a quick scan of the 172 00:08:09,080 --> 00:08:11,440 Speaker 2: ingredient list, and the first you want to see the 173 00:08:11,480 --> 00:08:14,920 Speaker 2: word whole grain, whole grain bases. And when you look 174 00:08:14,920 --> 00:08:18,360 Speaker 2: at things like cornflakes, rice bubbles, nutri grain, they don't 175 00:08:18,360 --> 00:08:21,520 Speaker 2: have a whole grain base. And that's why you'd say, well, actually, 176 00:08:21,600 --> 00:08:24,880 Speaker 2: milow cereal is better, even though it's still ultra processed, 177 00:08:24,880 --> 00:08:27,200 Speaker 2: it's got a whole grain a higher proportion of whole 178 00:08:27,240 --> 00:08:29,680 Speaker 2: grain in it. So to me, if you enjoy cereal 179 00:08:29,760 --> 00:08:32,400 Speaker 2: or even choosing it for your children and they tend 180 00:08:32,400 --> 00:08:35,920 Speaker 2: to lean towards more process cereals, just looking for a 181 00:08:35,920 --> 00:08:37,960 Speaker 2: whole grain or oat base and you'll be on the 182 00:08:38,040 --> 00:08:42,200 Speaker 2: right track. The next one was your milks. Now, ultimately, 183 00:08:42,920 --> 00:08:46,240 Speaker 2: if you're choosing plant based milk, for a nutritional reason, sure, 184 00:08:46,600 --> 00:08:49,200 Speaker 2: but they are ultra processed, so there's no reason if 185 00:08:49,280 --> 00:08:52,480 Speaker 2: you enjoy dairy or even soy, they're going to be 186 00:08:52,480 --> 00:08:54,839 Speaker 2: better nutritionally. And dairy is going to be better because 187 00:08:54,840 --> 00:08:58,360 Speaker 2: it's less ultra process than almond, milk, oat milk, et cetera. 188 00:08:58,520 --> 00:09:01,080 Speaker 2: So don't consume those thinking they're better for you if 189 00:09:01,120 --> 00:09:03,440 Speaker 2: it's a personal preference, if you like them, if you're 190 00:09:03,440 --> 00:09:06,240 Speaker 2: having a plant based diet, sure that. I often talk 191 00:09:06,280 --> 00:09:08,640 Speaker 2: to clients about why they're having almond and they will 192 00:09:08,640 --> 00:09:12,200 Speaker 2: say to me they think it's better bakery bread. The 193 00:09:12,320 --> 00:09:14,559 Speaker 2: argument is that if you go to bakery bread in 194 00:09:14,640 --> 00:09:17,520 Speaker 2: particular good quality sour though it doesn't have the range 195 00:09:17,520 --> 00:09:20,880 Speaker 2: of preservatives that breads have. Now, one of the key 196 00:09:20,920 --> 00:09:23,600 Speaker 2: things I've noticed in bread similar to medley bars in 197 00:09:23,600 --> 00:09:27,040 Speaker 2: the past twenty years is actually breads have become less 198 00:09:27,040 --> 00:09:30,320 Speaker 2: and less processed if you go for a top quality bread. 199 00:09:30,640 --> 00:09:32,560 Speaker 2: So if you look at say an ingredient list to 200 00:09:32,600 --> 00:09:35,760 Speaker 2: burg and soilin, which is always sort of a top 201 00:09:35,880 --> 00:09:38,800 Speaker 2: notch bread, nutritionally because of the ingredient list, which are 202 00:09:38,880 --> 00:09:42,040 Speaker 2: nutrition is superior. If you look at the ingredient sland 203 00:09:42,080 --> 00:09:44,920 Speaker 2: contrary to popular opinion, there's no preservative in that bread. 204 00:09:45,280 --> 00:09:50,400 Speaker 2: There's wheat, flower soilin wheat, gluten, canola oil, baker's yeas, vinegar, idose, salt. 205 00:09:50,600 --> 00:09:53,079 Speaker 2: There's no added preservatives in that. So it's a bit 206 00:09:53,080 --> 00:09:56,560 Speaker 2: of a misconception that bread has a lot of preservatives now, 207 00:09:57,000 --> 00:09:59,760 Speaker 2: but what the argument is is in some types of 208 00:09:59,760 --> 00:10:02,480 Speaker 2: bread it is more processed and they will have preservative 209 00:10:02,480 --> 00:10:05,079 Speaker 2: in it. But if you get, say a good quality 210 00:10:05,120 --> 00:10:08,080 Speaker 2: sour dough, you'll notice it doesn't have that range of ingredients. 211 00:10:08,120 --> 00:10:10,360 Speaker 2: So basically you're paying a bit more and you don't 212 00:10:10,400 --> 00:10:12,880 Speaker 2: have as many of those. So I've just had a 213 00:10:12,960 --> 00:10:15,280 Speaker 2: look at another whole meal, the wonder white whole meal 214 00:10:15,679 --> 00:10:18,120 Speaker 2: that's got a mulsifier in it. So sort of as 215 00:10:18,120 --> 00:10:20,600 Speaker 2: soon as you come to those softer breads that last 216 00:10:20,679 --> 00:10:23,000 Speaker 2: a long time, they're more likely to have those additives, 217 00:10:23,240 --> 00:10:25,640 Speaker 2: whereas bakery bread that you pay a lot more for 218 00:10:25,960 --> 00:10:28,240 Speaker 2: is less likely to. So that's sort of a benefit 219 00:10:28,240 --> 00:10:31,560 Speaker 2: of doing that. The recommendation is to swap ice cream 220 00:10:31,800 --> 00:10:36,280 Speaker 2: for yogurt based desserts or dairy based desserts because ice cream, 221 00:10:36,320 --> 00:10:39,040 Speaker 2: in particular low fat varieties. I've got a lot of 222 00:10:39,040 --> 00:10:43,360 Speaker 2: additives like the oils, multiedextrins, and multipies flavors. Certainly that's 223 00:10:43,400 --> 00:10:45,680 Speaker 2: the case, which is why things like the twisted frozen 224 00:10:45,720 --> 00:10:48,240 Speaker 2: yogat is less processed. If you look at the ingredient 225 00:10:48,280 --> 00:10:49,839 Speaker 2: list of that, it's got a lot less of those 226 00:10:49,920 --> 00:10:53,160 Speaker 2: additives in it and hence nutritionally superior. You do pay 227 00:10:53,200 --> 00:10:56,080 Speaker 2: for it, though, because they are more expensive. Plain yogat 228 00:10:56,080 --> 00:10:59,000 Speaker 2: over flavored one hundred percent flavored yogats always have a 229 00:10:59,120 --> 00:11:02,800 Speaker 2: much longer ingredied. So if you are serious about reducing 230 00:11:02,800 --> 00:11:05,120 Speaker 2: your intake of ultra processed foods, you best to get 231 00:11:05,120 --> 00:11:08,840 Speaker 2: a yogat yourself and add say even some honey or 232 00:11:08,960 --> 00:11:12,800 Speaker 2: a sweetener or some fruit to it, cinnamon, vanilla essence, 233 00:11:12,800 --> 00:11:15,080 Speaker 2: and make your own if you are serious about that 234 00:11:15,160 --> 00:11:17,960 Speaker 2: and really want to seriously reduce your intake of ultra 235 00:11:18,000 --> 00:11:22,440 Speaker 2: processed foods. Plain potato chips over flavored absolutely. If you 236 00:11:22,480 --> 00:11:26,480 Speaker 2: look at red rock Delli chips, the only ingredients are oil, salt, potato. 237 00:11:26,840 --> 00:11:29,800 Speaker 2: If you look at corn chips, plain ones, oil salt 238 00:11:29,920 --> 00:11:32,520 Speaker 2: or corn. If you look at any flavored chip, the 239 00:11:32,640 --> 00:11:34,560 Speaker 2: ingredient list is a mile long. So if you love 240 00:11:34,559 --> 00:11:37,840 Speaker 2: potato chips, definitely go for a plain flavored option. It 241 00:11:37,880 --> 00:11:41,199 Speaker 2: will always be much better for you than all the flavors, colors, 242 00:11:41,240 --> 00:11:44,960 Speaker 2: and often MSG and then crackers off. Just finish on 243 00:11:45,000 --> 00:11:48,600 Speaker 2: crackers the smallest ingredient list. I would tend to agree. 244 00:11:48,920 --> 00:11:51,360 Speaker 2: A lot of flavored crackers again will have a lot 245 00:11:51,400 --> 00:11:54,080 Speaker 2: more additides to it. You know, I love a corn thin, 246 00:11:54,240 --> 00:11:56,800 Speaker 2: I love a rivita, I love a rye crusket because 247 00:11:56,800 --> 00:11:59,400 Speaker 2: they've got two or three ingredients. So again that's a 248 00:11:59,480 --> 00:12:02,400 Speaker 2: side of quality as opposed to all the additives that 249 00:12:02,440 --> 00:12:06,720 Speaker 2: people are talking about. A multifies, preservatives, flavor enhancers, you know, 250 00:12:06,800 --> 00:12:09,120 Speaker 2: they're in all those foods. So there are a few 251 00:12:09,160 --> 00:12:11,800 Speaker 2: little swaps that I thought of quite easy for all 252 00:12:11,800 --> 00:12:14,720 Speaker 2: of us to do and will significantly reduce your intake 253 00:12:14,760 --> 00:12:17,280 Speaker 2: of those additives. Have you got any that I haven't? 254 00:12:17,440 --> 00:12:18,240 Speaker 2: On top of your head? 255 00:12:18,320 --> 00:12:20,640 Speaker 1: You can add no, I agree, But I think it 256 00:12:20,679 --> 00:12:23,520 Speaker 1: comes down to, well, I say to clients, like is 257 00:12:23,520 --> 00:12:25,480 Speaker 1: it a treat or is this something that you have 258 00:12:25,679 --> 00:12:27,720 Speaker 1: regularly in your diet? Like I've got small kids and 259 00:12:27,720 --> 00:12:30,760 Speaker 1: they eat crackers almost daily, So like you, I choose 260 00:12:30,800 --> 00:12:34,360 Speaker 1: the real food, the multi grain corn thins they eat biteriweeds, yeah, 261 00:12:34,360 --> 00:12:36,240 Speaker 1: which may have a bit of vegetable oil, but the 262 00:12:36,320 --> 00:12:38,679 Speaker 1: base of hole grains in there is second to none. 263 00:12:38,800 --> 00:12:41,040 Speaker 1: And occasionally I might buy a box of box of 264 00:12:41,120 --> 00:12:43,280 Speaker 1: jacks for say, like a cheese putter or something. So 265 00:12:43,360 --> 00:12:45,760 Speaker 1: it comes down to for me, what foods are we 266 00:12:45,800 --> 00:12:49,240 Speaker 1: eating regularly where we want as minimally processed as possible, 267 00:12:49,320 --> 00:12:51,599 Speaker 1: versus what foods are treats? Like I'm not going to 268 00:12:51,640 --> 00:12:54,120 Speaker 1: stop buying ice cream and only buy yogurt based stuff 269 00:12:54,160 --> 00:12:55,120 Speaker 1: like that's just ridiculous. 270 00:12:55,200 --> 00:12:55,320 Speaker 2: Right. 271 00:12:55,320 --> 00:12:56,679 Speaker 1: If my kids want an ice cream, I'm going to 272 00:12:56,720 --> 00:12:58,959 Speaker 1: buy them on ice cream. I get that there's added sugar. 273 00:12:59,000 --> 00:13:01,360 Speaker 1: I get that there's some emults in there. I get that, 274 00:13:01,600 --> 00:13:03,880 Speaker 1: but it's a treat. They're not having that every day 275 00:13:04,240 --> 00:13:06,840 Speaker 1: versus the yogurt I buy. I'm very careful with the 276 00:13:07,000 --> 00:13:09,680 Speaker 1: ingredient in the kids type of yogurt because they do 277 00:13:09,720 --> 00:13:12,200 Speaker 1: tend to eat that most days. So for me, I 278 00:13:12,240 --> 00:13:16,480 Speaker 1: think is reducing ultra processed foods overall important? Yes, but 279 00:13:16,559 --> 00:13:18,920 Speaker 1: it's also not all or nothing. Like there's so much 280 00:13:19,080 --> 00:13:22,400 Speaker 1: fear I think around emulsifiers, whereas a lot of people 281 00:13:22,440 --> 00:13:25,160 Speaker 1: don't even really understand what they do or the context, 282 00:13:25,240 --> 00:13:27,480 Speaker 1: or if you're gonna buy something at a packet, more 283 00:13:27,520 --> 00:13:29,920 Speaker 1: than likely it may have some sort of vegetable oil 284 00:13:30,040 --> 00:13:33,320 Speaker 1: or emulsify in there to make it more shelf stable. 285 00:13:33,360 --> 00:13:35,680 Speaker 1: And you know, for example, in protein powders, if we 286 00:13:35,679 --> 00:13:38,240 Speaker 1: didn't add emulsifies, it would clump and it wouldn't mix 287 00:13:38,280 --> 00:13:40,760 Speaker 1: well and people would get the ships for paying you know, 288 00:13:41,200 --> 00:13:42,920 Speaker 1: a lot of money for a bag of protein powder. 289 00:13:43,000 --> 00:13:47,520 Speaker 1: And so sometimes things have a place and there's a 290 00:13:47,600 --> 00:13:49,679 Speaker 1: reason for that being in there. So I don't think 291 00:13:49,720 --> 00:13:52,120 Speaker 1: it's about this all or nothing. I do see this 292 00:13:52,280 --> 00:13:55,280 Speaker 1: huge divide online when it comes to ultra processed foods 293 00:13:55,280 --> 00:13:58,040 Speaker 1: where people are like, oh my gosh, it's got emulsifize, 294 00:13:58,160 --> 00:14:00,800 Speaker 1: Oh my gosh, the vegetable oil. But the reality is 295 00:14:00,800 --> 00:14:02,800 Speaker 1: that the vegetable oil might be like less than two 296 00:14:02,840 --> 00:14:05,080 Speaker 1: percent in a product. So I think that it really 297 00:14:05,080 --> 00:14:07,160 Speaker 1: does come down to where we can if these foods 298 00:14:07,200 --> 00:14:09,480 Speaker 1: are going in regularly. If you're eating bread every day, 299 00:14:09,679 --> 00:14:11,880 Speaker 1: try and get the best quality bread, which you know, 300 00:14:11,920 --> 00:14:14,559 Speaker 1: the least amount of processing available. If you're eating crackers 301 00:14:14,559 --> 00:14:16,480 Speaker 1: every day, try and get a really good quality. But 302 00:14:16,559 --> 00:14:18,600 Speaker 1: if you are having a cheese pladuct once a month 303 00:14:18,640 --> 00:14:21,080 Speaker 1: on the weekend, buy whatever cracker you want. It's not 304 00:14:21,120 --> 00:14:23,000 Speaker 1: really a big deal to me because there's such a 305 00:14:23,040 --> 00:14:26,480 Speaker 1: small amount relatively going in. So I think that just 306 00:14:27,200 --> 00:14:29,480 Speaker 1: you know, I guess my message is just that balance. 307 00:14:29,520 --> 00:14:31,840 Speaker 1: As dieticians, that balance is key. It doesn't have to 308 00:14:31,880 --> 00:14:34,160 Speaker 1: be all or nothing. Just eating a product with a 309 00:14:34,160 --> 00:14:36,120 Speaker 1: bit of a mulsifier or a bit of you know, 310 00:14:36,320 --> 00:14:39,560 Speaker 1: vegetable oil in it isn't automatically going to make us unhealthy. 311 00:14:39,960 --> 00:14:42,240 Speaker 1: But I think so many people out there are stressing 312 00:14:42,240 --> 00:14:44,680 Speaker 1: a whole lot about it, and the reality is that 313 00:14:44,720 --> 00:14:47,480 Speaker 1: these foods are often a lot more expensive because yeah, 314 00:14:47,520 --> 00:14:49,600 Speaker 1: they are made from better quality products. So if you 315 00:14:49,640 --> 00:14:52,160 Speaker 1: don't have an extra, let's be honest, hundred dollars to 316 00:14:52,160 --> 00:14:54,480 Speaker 1: add to your grocery bill every day from swapping out 317 00:14:54,520 --> 00:14:57,360 Speaker 1: every single product, just start with the ones that you 318 00:14:57,440 --> 00:15:00,760 Speaker 1: eat the majority of and focus on that, because swapping 319 00:15:00,800 --> 00:15:03,640 Speaker 1: out every ultra process product in your fridge, in pantry 320 00:15:03,680 --> 00:15:06,520 Speaker 1: and shopping trolley is probably going to add a significant 321 00:15:06,520 --> 00:15:09,360 Speaker 1: amount to your grocery bill. Which I don't know about you, Susie, 322 00:15:09,360 --> 00:15:10,880 Speaker 1: but I don't think there are many Aussies out there 323 00:15:10,880 --> 00:15:13,480 Speaker 1: who can just keep upping and upping their supermarket bills 324 00:15:13,480 --> 00:15:15,760 Speaker 1: every day. So I think it's a great article. But 325 00:15:16,120 --> 00:15:17,880 Speaker 1: I think context matters, and I think it is a 326 00:15:17,880 --> 00:15:19,680 Speaker 1: bit of a struggle for people to pay a little 327 00:15:19,720 --> 00:15:21,760 Speaker 1: bit more for the better quality products at the moment, 328 00:15:22,120 --> 00:15:24,920 Speaker 1: particularly in you know, twenty twenty six when we just 329 00:15:24,960 --> 00:15:27,640 Speaker 1: had mortgageary tykes. Again, like, I think it's pretty tough 330 00:15:27,680 --> 00:15:28,040 Speaker 1: out there. 331 00:15:28,560 --> 00:15:31,000 Speaker 2: These are all really valid points. The thing I would 332 00:15:31,040 --> 00:15:34,680 Speaker 2: disagree with just to spice it up the end. I 333 00:15:34,760 --> 00:15:39,160 Speaker 2: grew up in the nineties having jats and veggie mte 334 00:15:39,160 --> 00:15:43,760 Speaker 2: and butter on the afternoon tea literally every day, and 335 00:15:43,840 --> 00:15:46,040 Speaker 2: I think they I think jats are one of the 336 00:15:46,080 --> 00:15:49,000 Speaker 2: worst foods in the supermarket because what are they made with. 337 00:15:49,200 --> 00:15:53,400 Speaker 2: They made with wheat flour and palm oil. And this 338 00:15:53,480 --> 00:15:56,120 Speaker 2: is an issue because and this isn't a personal criticism 339 00:15:56,160 --> 00:15:59,120 Speaker 2: because I think it's a good chat. Arnott said, the 340 00:15:59,160 --> 00:16:03,000 Speaker 2: primary biscuit producer in Australia. You know, whenever other brands 341 00:16:03,040 --> 00:16:05,080 Speaker 2: have come up, remember Parrot you're two young, brod. I 342 00:16:05,080 --> 00:16:07,880 Speaker 2: don't know. You might remember Paradise Lights. They were a 343 00:16:07,880 --> 00:16:11,360 Speaker 2: healthy cracker that was launched in about ten years ago. 344 00:16:11,360 --> 00:16:13,800 Speaker 2: They're really good product, but they didn't survive Barnet's just 345 00:16:14,320 --> 00:16:17,080 Speaker 2: you know, it's hard to surviving crackers because Arnuts have 346 00:16:17,120 --> 00:16:21,400 Speaker 2: such a monopoly. Now jats, I love them as much 347 00:16:21,440 --> 00:16:23,320 Speaker 2: as everyone else. Like I said, I grew up with them, 348 00:16:23,520 --> 00:16:26,280 Speaker 2: but I want to be very clear that aren't it's biscuits. 349 00:16:26,480 --> 00:16:30,280 Speaker 2: Their primary oil is palm oil, Vita wheat snow. Vitaweats 350 00:16:30,280 --> 00:16:32,680 Speaker 2: are a very good cracker, in particular, vitaeweight nine grand 351 00:16:32,680 --> 00:16:34,920 Speaker 2: would be when it lay out of my favorite product, 352 00:16:35,520 --> 00:16:39,280 Speaker 2: very very good for us. But Arnot's jats are I'm 353 00:16:39,320 --> 00:16:41,440 Speaker 2: just trying to get the nutritions a wheat flour and 354 00:16:41,560 --> 00:16:44,160 Speaker 2: palm oil, and I think they're like taking a biscuit. 355 00:16:44,160 --> 00:16:46,440 Speaker 2: That's what they taste so good. So I think that 356 00:16:47,400 --> 00:16:50,000 Speaker 2: I just want to be clear to our listeners that yeah, 357 00:16:50,040 --> 00:16:52,880 Speaker 2: sure they're a party they are a party food, but 358 00:16:52,920 --> 00:16:55,120 Speaker 2: they are not. There is nothing healthy about a jat 359 00:16:55,240 --> 00:17:00,920 Speaker 2: so them eighteen percent fat, four percent saturated fat, refined carbohydrate, 360 00:17:01,120 --> 00:17:03,160 Speaker 2: like there is nothing good in the jet sweet flour, 361 00:17:03,240 --> 00:17:07,919 Speaker 2: vegetable oil, sugar, salt extract. So yeah, just we're certainly 362 00:17:07,960 --> 00:17:11,119 Speaker 2: not saying they're healthy. And if I would argue that 363 00:17:11,200 --> 00:17:14,240 Speaker 2: a day to day cracker that's cost effective, as much 364 00:17:14,280 --> 00:17:15,800 Speaker 2: as it pains me to say it, because you know, 365 00:17:15,800 --> 00:17:18,320 Speaker 2: I'm not a rice person, but I think a brown 366 00:17:18,440 --> 00:17:21,840 Speaker 2: rice cracker is a much better choice and is affordable. 367 00:17:22,160 --> 00:17:25,439 Speaker 2: Because I'm with you those crackers like the Lavoche, the 368 00:17:25,480 --> 00:17:29,280 Speaker 2: good quality ones like five dollars box, Like I like 369 00:17:29,320 --> 00:17:33,119 Speaker 2: the Courageong ones and I'm just gonna check this because 370 00:17:33,880 --> 00:17:36,520 Speaker 2: I like the courage on olive oil and sea salt ones, 371 00:17:36,640 --> 00:17:38,000 Speaker 2: but they're four dollars a box. 372 00:17:38,560 --> 00:17:40,840 Speaker 1: I like the real Foods for corn thins and multigrain 373 00:17:40,880 --> 00:17:42,840 Speaker 1: ones that my kids live on them and Brita Wei's 374 00:17:42,880 --> 00:17:44,480 Speaker 1: and half price. You can get them for like a 375 00:17:44,520 --> 00:17:48,320 Speaker 1: dollar fifty yeah, dollar, Yeah, yeah, they're. 376 00:17:48,160 --> 00:17:50,960 Speaker 2: Great and like Carrajong's Kitchen is a little austrained brand. 377 00:17:50,960 --> 00:17:53,399 Speaker 2: They do fantastic crackers, but as I said, you're paying 378 00:17:53,400 --> 00:17:55,359 Speaker 2: a lot more for them. And I'm just trying to 379 00:17:55,359 --> 00:17:57,720 Speaker 2: find the nutritionals on their olive oil one because I 380 00:17:57,800 --> 00:18:00,119 Speaker 2: might be just contradicting myself here because they might have 381 00:18:00,160 --> 00:18:01,760 Speaker 2: as much fat, but I just want to check that 382 00:18:01,760 --> 00:18:02,520 Speaker 2: while we're chatting. 383 00:18:02,920 --> 00:18:04,639 Speaker 1: But yeah, no, I agree with you, like chat's like 384 00:18:04,720 --> 00:18:06,920 Speaker 1: I specifically said, they're a party cracker. We're not buying 385 00:18:06,960 --> 00:18:10,480 Speaker 1: them every day. They are a kind of celebration type cracker. 386 00:18:10,520 --> 00:18:13,320 Speaker 1: You know, you buy them for your cheese clutter, not regularly. 387 00:18:13,359 --> 00:18:15,680 Speaker 1: They're not something i'd regularly buy because I agree they're 388 00:18:15,720 --> 00:18:17,960 Speaker 1: not great for us. But yeah, they're tasty and everyone 389 00:18:18,000 --> 00:18:20,480 Speaker 1: loves them. But I think it's really taking a closer 390 00:18:20,560 --> 00:18:23,080 Speaker 1: look at the things that are coming into your diet daily, 391 00:18:23,119 --> 00:18:26,000 Speaker 1: the yogurts, the breads, the wraps, those kind of things, 392 00:18:26,040 --> 00:18:28,800 Speaker 1: and working on those to reduce the ultra process foods 393 00:18:28,800 --> 00:18:31,600 Speaker 1: and the emulsifiers, et cetera, and not the you know, 394 00:18:31,600 --> 00:18:33,920 Speaker 1: a couple of times a month party staples. You might 395 00:18:33,920 --> 00:18:35,439 Speaker 1: out of a box of jacks, you might only have 396 00:18:35,520 --> 00:18:36,080 Speaker 1: three or four. 397 00:18:36,440 --> 00:18:38,480 Speaker 2: That's a fickle Yeah, I've just looked up at these ones. 398 00:18:38,520 --> 00:18:41,320 Speaker 2: So these are the Jersey May Sea salt and olive oil, 399 00:18:41,440 --> 00:18:44,640 Speaker 2: so wheat flour, olive oil, unsalted butter, and non fat 400 00:18:44,640 --> 00:18:47,800 Speaker 2: milk solids. Now they're not that much better, Like, they're 401 00:18:47,800 --> 00:18:51,240 Speaker 2: eleven percent fat, four point six six saturated thanks to 402 00:18:51,280 --> 00:18:53,760 Speaker 2: the butter. So they're not much better either. And that 403 00:18:53,840 --> 00:18:56,960 Speaker 2: blends back to your point when it comes to daily crackers. 404 00:18:57,040 --> 00:18:59,600 Speaker 2: I wouldn't be suggesting these. I think there's better options, 405 00:18:59,640 --> 00:19:04,240 Speaker 2: things like bideweights, the brown rice cakes, horn thins. They're 406 00:19:04,280 --> 00:19:06,399 Speaker 2: all much better and yet your best too if you 407 00:19:06,440 --> 00:19:08,879 Speaker 2: can lead those to the party platters, because jets are 408 00:19:09,440 --> 00:19:12,440 Speaker 2: pretty heavy, as are even these sort of courage on ones, 409 00:19:12,480 --> 00:19:15,760 Speaker 2: which you would perceive maybe is slightly healthier. So yeah, 410 00:19:15,840 --> 00:19:19,720 Speaker 2: it's an interesting space for supermarkets because yeah, there's not 411 00:19:19,840 --> 00:19:24,400 Speaker 2: many ones that you would argue a definitely healthier all right, Leanne, 412 00:19:24,400 --> 00:19:26,919 Speaker 2: I've got a product that surprised me. So I was 413 00:19:26,960 --> 00:19:30,439 Speaker 2: busy getting my boys back to school, and my boys 414 00:19:30,480 --> 00:19:33,280 Speaker 2: are at that age they're ten where they cut out 415 00:19:33,359 --> 00:19:35,960 Speaker 2: vegetable sticks and things don't cut it in the lunch 416 00:19:36,000 --> 00:19:39,120 Speaker 2: box anymore. They are over that and they want quick 417 00:19:39,119 --> 00:19:42,480 Speaker 2: and easy options. So obviously I time do yogurt tubes. 418 00:19:42,720 --> 00:19:45,720 Speaker 2: They will have those. They like a flavored milk, and 419 00:19:45,760 --> 00:19:47,520 Speaker 2: there's a couple of new flavored milks out. I'm going 420 00:19:47,560 --> 00:19:48,960 Speaker 2: to review one in a couple of weeks because there's 421 00:19:48,960 --> 00:19:50,640 Speaker 2: a new one with no added sugar, so let's see 422 00:19:50,640 --> 00:19:53,640 Speaker 2: if it tastes any good. But I was just looking 423 00:19:53,720 --> 00:19:55,920 Speaker 2: at different products and I noticed that there was this 424 00:19:56,119 --> 00:20:01,280 Speaker 2: nest Milo forty percent less sugar dairy snat and I 425 00:20:01,400 --> 00:20:03,560 Speaker 2: picked it up because I knew one of my boys 426 00:20:03,560 --> 00:20:06,080 Speaker 2: would eat that, you know, he would eat something chocolatey, 427 00:20:06,119 --> 00:20:08,600 Speaker 2: and it's something he can tube into his mouth. He's 428 00:20:08,640 --> 00:20:12,879 Speaker 2: a boy, he's very lazy. And I was actually pleasantly 429 00:20:12,960 --> 00:20:16,679 Speaker 2: surprised with the nutritional So there is a full sugar version. 430 00:20:16,760 --> 00:20:19,320 Speaker 2: This is the low sugar one. This it's on sale 431 00:20:19,320 --> 00:20:22,359 Speaker 2: at the moment for two dollars a serve versus normally 432 00:20:22,440 --> 00:20:27,199 Speaker 2: two eighty per serving. It's one hundred and fifty calories. 433 00:20:27,800 --> 00:20:31,960 Speaker 2: It's got six point six grams of protein. It does 434 00:20:32,119 --> 00:20:34,600 Speaker 2: have three point eight grams five point nine grams of fat, 435 00:20:34,640 --> 00:20:38,360 Speaker 2: three point eight grams saturated per serve, fourteen point one 436 00:20:38,400 --> 00:20:40,520 Speaker 2: grams of sugar, so it's not low in sugar. But 437 00:20:40,560 --> 00:20:43,800 Speaker 2: this is the thirty percent rejuice version. One point two 438 00:20:43,840 --> 00:20:45,840 Speaker 2: grams of dietary fiber. I wouldn't expect that. But it 439 00:20:45,920 --> 00:20:48,399 Speaker 2: does have three hundred milligrams of calcium, which is big, 440 00:20:48,600 --> 00:20:50,639 Speaker 2: Like that's a good sort of quarter of a kid's 441 00:20:50,680 --> 00:20:53,560 Speaker 2: daily intake, if not a third. And when I look 442 00:20:53,600 --> 00:20:56,240 Speaker 2: at the ingredients, there's a dairy base eighty eight percent 443 00:20:56,680 --> 00:21:00,840 Speaker 2: milk stabilizes flavor, and then it's got some milopower twelve percent, 444 00:21:01,600 --> 00:21:03,959 Speaker 2: which is where the sugar is coming from, which has 445 00:21:04,000 --> 00:21:07,200 Speaker 2: got in it, malt, barley, milk, solid sugar, cocoa, minerals, 446 00:21:07,240 --> 00:21:10,800 Speaker 2: calcium iron multide extra, and then vitamin C B three 447 00:21:10,880 --> 00:21:14,800 Speaker 2: B six B two D which I liked B twelve. 448 00:21:15,400 --> 00:21:19,200 Speaker 2: So overall the ingredient list is pretty good, like eighty 449 00:21:19,240 --> 00:21:20,880 Speaker 2: eight percent dairy based with a bit of my bow, 450 00:21:20,920 --> 00:21:23,399 Speaker 2: I'm actually pretty happy with that the kids and you 451 00:21:23,480 --> 00:21:25,719 Speaker 2: might look and go, oh my god, fourteen grams is sugar, 452 00:21:26,400 --> 00:21:29,960 Speaker 2: Well it's actually it is adding some, but a big 453 00:21:30,080 --> 00:21:33,919 Speaker 2: part of that is the lactose. Sorry no, twenty grams 454 00:21:33,960 --> 00:21:38,160 Speaker 2: total carbohydrate, eight grams laptose, fourteen grams sugar. So I'm 455 00:21:38,240 --> 00:21:40,520 Speaker 2: quite happy with it. For an active child at school, 456 00:21:40,760 --> 00:21:43,439 Speaker 2: I would much rather they're having this than packets of 457 00:21:43,480 --> 00:21:48,000 Speaker 2: shapes tiny teddies anyway, and for that age, i'd say 458 00:21:48,040 --> 00:21:52,040 Speaker 2: between eight and fourteen and above ten fourteen active kids, 459 00:21:52,720 --> 00:21:56,080 Speaker 2: I would much rather than have this school. So, yeah, 460 00:21:56,200 --> 00:21:58,360 Speaker 2: I wanted to hear your thoughts on it, and I'm 461 00:21:58,440 --> 00:22:01,359 Speaker 2: using it with my kid's lunchbox because yeah, it's adding 462 00:22:01,359 --> 00:22:04,520 Speaker 2: a lot nutritionally, and it means that I'm not giving them, 463 00:22:04,840 --> 00:22:08,000 Speaker 2: you know, a lot of other stuff like a jam sandwich, 464 00:22:08,000 --> 00:22:10,320 Speaker 2: which is what you often end up having when you're 465 00:22:10,359 --> 00:22:13,119 Speaker 2: sort of limited with things and toppings for the lunch box. 466 00:22:13,160 --> 00:22:15,280 Speaker 2: So myself, I put a piece of chicken or a 467 00:22:15,359 --> 00:22:18,080 Speaker 2: lean sausage along with one of those. They don't do 468 00:22:18,200 --> 00:22:20,119 Speaker 2: sandwich as my kids. So, yeah, I thought it was 469 00:22:20,119 --> 00:22:21,000 Speaker 2: an interesting product. 470 00:22:21,440 --> 00:22:23,000 Speaker 1: Yeah, I don't mind it. I think, you know, two 471 00:22:23,080 --> 00:22:25,440 Speaker 1: dollars a tube is pretty good too. I think, as 472 00:22:25,440 --> 00:22:27,080 Speaker 1: you said, it's going to be tasty. Obviously the kids 473 00:22:27,080 --> 00:22:28,960 Speaker 1: are going to eat it. It is a lower sugar option, 474 00:22:29,040 --> 00:22:32,040 Speaker 1: like fourteen grams of sugar Pertube sounds like a lot, 475 00:22:32,040 --> 00:22:33,680 Speaker 1: but the reality is that you go, you get a 476 00:22:33,680 --> 00:22:36,480 Speaker 1: milkshake at the cafe, and that's easily over twenty grams. 477 00:22:36,520 --> 00:22:39,040 Speaker 1: Even some of those chocolate milk popers are easily over 478 00:22:39,040 --> 00:22:41,200 Speaker 1: twenty grams. A juice poper can be over twenty grams 479 00:22:41,200 --> 00:22:43,160 Speaker 1: of sugar. So in the grand scheme of things, we've 480 00:22:43,200 --> 00:22:45,159 Speaker 1: got some fat and some protein in there, and a 481 00:22:45,160 --> 00:22:48,080 Speaker 1: good serving of calcium. Yeah, this is a better option 482 00:22:48,160 --> 00:22:49,399 Speaker 1: than a lot of them on the market, and there 483 00:22:49,440 --> 00:22:51,399 Speaker 1: are some yogas that are upwards of fifteen grams of 484 00:22:51,400 --> 00:22:54,280 Speaker 1: sugar anyway, so I think it is important to read 485 00:22:54,320 --> 00:22:57,240 Speaker 1: the labels. I wouldn't say that this is an every 486 00:22:57,440 --> 00:23:00,000 Speaker 1: day snack as such, but I do think it is 487 00:23:00,160 --> 00:23:02,840 Speaker 1: a good option, particularly for more fussy kids. Well, I 488 00:23:02,880 --> 00:23:04,840 Speaker 1: can't work out though, because I just out of interest 489 00:23:04,920 --> 00:23:07,919 Speaker 1: pulled up the normal nesle Milo, not the low sugar one, 490 00:23:08,240 --> 00:23:11,919 Speaker 1: and this one is eighty eight percent dairy base with 491 00:23:12,080 --> 00:23:16,320 Speaker 1: twelve percent Milo, and then the normal one is also 492 00:23:16,480 --> 00:23:19,080 Speaker 1: eighty eight percent dairy base with twelve percent Milo. Because 493 00:23:19,080 --> 00:23:20,800 Speaker 1: in my head, I thought, well, they're either going to 494 00:23:20,840 --> 00:23:22,840 Speaker 1: use a sweetener or they're going to use less Milo 495 00:23:22,960 --> 00:23:25,520 Speaker 1: to you know, bring down the calories in the overall sugar. 496 00:23:25,800 --> 00:23:29,840 Speaker 1: But this one has fourteen grams of sugar per pouch 497 00:23:29,960 --> 00:23:33,600 Speaker 1: and the normal one has nineteen grams of sugar. So 498 00:23:33,640 --> 00:23:35,320 Speaker 1: I don't know how they got rid of five grams 499 00:23:35,320 --> 00:23:39,199 Speaker 1: of sugar when the lower sugar version doesn't actually have 500 00:23:39,400 --> 00:23:40,440 Speaker 1: any sweetness in it. 501 00:23:40,800 --> 00:23:42,359 Speaker 2: This is a fair call, and we're going to have 502 00:23:42,359 --> 00:23:43,560 Speaker 2: to deep dive it. Now. 503 00:23:43,680 --> 00:23:46,199 Speaker 1: Let's have a look like I'm doing my dietitian thing, 504 00:23:46,200 --> 00:23:47,720 Speaker 1: and I can't I can't work it out. I'm like, 505 00:23:47,760 --> 00:23:49,720 Speaker 1: have they just made up the numbers to make it 506 00:23:49,720 --> 00:23:52,720 Speaker 1: look better? I can't work it out, Like. 507 00:23:52,680 --> 00:23:56,240 Speaker 2: It's actually eight sit on their podcast, it's. 508 00:23:56,400 --> 00:23:59,840 Speaker 1: Eighty eight percent dairy base, twelve percent Milo powder. Like 509 00:24:00,119 --> 00:24:02,560 Speaker 1: to me, it looks exactly the same almost. I'm like, 510 00:24:02,840 --> 00:24:03,880 Speaker 1: I actually can't work go. 511 00:24:04,240 --> 00:24:07,800 Speaker 2: I've got I'm looking on Coals dairy dessert and this 512 00:24:07,960 --> 00:24:12,160 Speaker 2: is coming in at nineteen nineteen grams of sugar in 513 00:24:12,200 --> 00:24:16,920 Speaker 2: the full strength version and definitely one hundred calories extra. 514 00:24:17,640 --> 00:24:20,000 Speaker 1: Yeah, yeah, but look at the ingredients though, I know 515 00:24:20,040 --> 00:24:22,360 Speaker 1: the nutrition is different, but I can't unless what they've 516 00:24:22,359 --> 00:24:24,280 Speaker 1: done is someone's been lazy, because I'm just looking on 517 00:24:24,320 --> 00:24:27,080 Speaker 1: wol West online both if someone's just been lazy and 518 00:24:27,119 --> 00:24:29,480 Speaker 1: cut and copy the ingredients to both of them, because 519 00:24:29,480 --> 00:24:31,760 Speaker 1: to me, it doesn't make sense. The ingredients are basically 520 00:24:31,800 --> 00:24:32,200 Speaker 1: the same. 521 00:24:32,359 --> 00:24:35,560 Speaker 2: This does happen. It's not an exact science. Keep in 522 00:24:35,600 --> 00:24:37,680 Speaker 2: mind that I'm going to go to the nesle. 523 00:24:38,280 --> 00:24:40,960 Speaker 1: You might need to go pick up a pouch anyway. 524 00:24:40,960 --> 00:24:42,920 Speaker 1: I'm sure it has to be different, right, The nutritionals 525 00:24:42,920 --> 00:24:45,840 Speaker 1: are different, the ingredient percentages have to be different. And 526 00:24:45,920 --> 00:24:49,399 Speaker 1: my natural thought was that they're either using less Milo 527 00:24:49,480 --> 00:24:51,600 Speaker 1: powder or they're replacing some of the sugar in it 528 00:24:51,640 --> 00:24:53,720 Speaker 1: with a bit of sweetener, which I know the Milo 529 00:24:53,800 --> 00:24:56,120 Speaker 1: Low Sugar does have added sweetener and that's how they 530 00:24:56,160 --> 00:24:58,879 Speaker 1: lower the sugar content. So I think maybe online it's 531 00:24:58,920 --> 00:24:59,720 Speaker 1: a bit of an error. 532 00:25:00,080 --> 00:25:05,080 Speaker 2: Yeah, Leanne is a scientist and she has identified an issue, 533 00:25:05,160 --> 00:25:06,080 Speaker 2: and that is why my. 534 00:25:06,200 --> 00:25:08,360 Speaker 1: Maths ain't mathing. That's the problem. 535 00:25:09,400 --> 00:25:11,320 Speaker 2: I'm quickly now I'm interested in going to have to 536 00:25:11,359 --> 00:25:13,080 Speaker 2: find out as well. Let's have a look if it's 537 00:25:13,080 --> 00:25:16,159 Speaker 2: on the website, meet the Milo family. I like the 538 00:25:16,240 --> 00:25:18,560 Speaker 2: vitamin I'll talk about I like Milo because it's got 539 00:25:18,640 --> 00:25:21,280 Speaker 2: vitamin D and I also like it because it's got 540 00:25:21,640 --> 00:25:24,800 Speaker 2: that dairy dessert's got a massive amount of calcium three 541 00:25:24,880 --> 00:25:25,360 Speaker 2: hundred miles. 542 00:25:25,400 --> 00:25:27,640 Speaker 1: It's so tasty, Let's be honest, Like what kid didn't 543 00:25:27,640 --> 00:25:30,280 Speaker 1: grow up on Milo? Like, come on, just delicious. 544 00:25:30,560 --> 00:25:32,520 Speaker 2: Oh and of course I go to the Milo website 545 00:25:32,520 --> 00:25:33,320 Speaker 2: and it's not on there. 546 00:25:33,440 --> 00:25:34,840 Speaker 1: But we'll have to take We'll have to take a 547 00:25:34,880 --> 00:25:36,200 Speaker 1: trip to the Zoom Market and have a look. 548 00:25:36,320 --> 00:25:38,720 Speaker 2: I'm going to all this this afternoon because blocks of 549 00:25:38,760 --> 00:25:40,840 Speaker 2: Cabriy chocolate are on sale for four dollars, So for 550 00:25:40,840 --> 00:25:43,119 Speaker 2: anyone who thanks, you got to stock up now so 551 00:25:43,200 --> 00:25:45,240 Speaker 2: I will actually have a look and we will report 552 00:25:45,280 --> 00:25:47,520 Speaker 2: back next week on that. It's an actual interesting issue. 553 00:25:47,560 --> 00:25:49,200 Speaker 2: So good pick up, Leanne. This is why we pay 554 00:25:49,200 --> 00:25:49,959 Speaker 2: you the bigbugs. 555 00:25:50,280 --> 00:25:51,439 Speaker 1: Wait, I don't get paid at all. 556 00:25:51,680 --> 00:25:55,479 Speaker 2: Take it out? Well, all right, Len, that's enough. We're 557 00:25:55,520 --> 00:25:57,160 Speaker 2: going to find out about the milo and now you're 558 00:25:57,160 --> 00:25:58,679 Speaker 2: going to take us through. We hear a lot of 559 00:25:58,800 --> 00:26:02,359 Speaker 2: criticism about raps because we've bagged them out. Are there 560 00:26:02,359 --> 00:26:04,480 Speaker 2: any good ones there? Which ones are we saying are okay? 561 00:26:04,480 --> 00:26:05,800 Speaker 2: If ouristen? Yeah, I think you know. 562 00:26:05,920 --> 00:26:08,919 Speaker 1: Raps They're convenient, They're like protein powder. Are they needed 563 00:26:08,960 --> 00:26:12,159 Speaker 1: in JUDI? No? Is it technically processed? Yes? Is it 564 00:26:12,240 --> 00:26:14,720 Speaker 1: convenient in an easy option for a lot of people yes? 565 00:26:15,080 --> 00:26:16,120 Speaker 1: Do you have to eat a rap? 566 00:26:16,200 --> 00:26:16,240 Speaker 2: No? 567 00:26:16,760 --> 00:26:19,199 Speaker 1: But there are certainly some better ones on the market. 568 00:26:19,400 --> 00:26:21,480 Speaker 1: And by better I do not mean the spinach and 569 00:26:21,520 --> 00:26:24,200 Speaker 1: sweet potato wraps, because naturally you would think, oh, that's 570 00:26:24,200 --> 00:26:26,000 Speaker 1: got vegetables in it. Surely that's got to be a 571 00:26:26,000 --> 00:26:29,080 Speaker 1: better choice. But if you look very closely and use 572 00:26:29,200 --> 00:26:32,199 Speaker 1: microscope because it's very tiny writing, you will see that 573 00:26:32,240 --> 00:26:35,680 Speaker 1: the majority of the veggie wraps of sweet potato, you know, 574 00:26:35,680 --> 00:26:38,120 Speaker 1: the hellgest type spinach wrap. They're like one or two 575 00:26:38,160 --> 00:26:41,200 Speaker 1: percent vegetables. So don't pay just because it's a green wrap. 576 00:26:41,240 --> 00:26:44,920 Speaker 1: That is food coloring people, not spinach. And so those ones, 577 00:26:44,920 --> 00:26:47,080 Speaker 1: to me are the better quality wraps. The better ones 578 00:26:47,160 --> 00:26:49,840 Speaker 1: are the ones with the largest base of whole grains. 579 00:26:49,880 --> 00:26:52,840 Speaker 1: And again I think I tend to balance like the 580 00:26:52,920 --> 00:26:56,240 Speaker 1: cost and the ingredients of things. Often the best quality 581 00:26:56,280 --> 00:26:58,679 Speaker 1: product is the highest price, and I don't think that 582 00:26:59,000 --> 00:27:01,439 Speaker 1: every single time on the nutrition couch. We want to 583 00:27:01,440 --> 00:27:03,080 Speaker 1: always just say to people, you have to buy this, 584 00:27:03,200 --> 00:27:05,879 Speaker 1: you have to buy this, because budgets are a really 585 00:27:05,920 --> 00:27:08,760 Speaker 1: important issue. Like we talked about with the ultra processed foods, 586 00:27:09,000 --> 00:27:10,920 Speaker 1: you can buy the best of the bunch of every 587 00:27:10,960 --> 00:27:13,760 Speaker 1: single product in the supermarket, and suddenly your trolley cut 588 00:27:13,840 --> 00:27:16,639 Speaker 1: is like five hundred dollars versus only three hundred. So 589 00:27:16,640 --> 00:27:18,040 Speaker 1: I think you've got to weigh some of that up 590 00:27:18,040 --> 00:27:20,280 Speaker 1: as well. Some of my favorite wraps are just the 591 00:27:20,280 --> 00:27:22,719 Speaker 1: coals and the wool. Worst whole grain wrap, like the 592 00:27:22,720 --> 00:27:26,360 Speaker 1: Plane Home brand whole grain rap. You can see visible 593 00:27:26,400 --> 00:27:28,760 Speaker 1: grains in there, which from a gut health perspective is 594 00:27:28,840 --> 00:27:31,560 Speaker 1: far better than like the high fib or white types 595 00:27:31,560 --> 00:27:34,280 Speaker 1: of wraps, which are a lot more processed, where we 596 00:27:34,800 --> 00:27:37,840 Speaker 1: can visibly see whole grains, and whole grains are the 597 00:27:37,920 --> 00:27:41,000 Speaker 1: first ingredient on the ingredient list. We're always going to 598 00:27:41,000 --> 00:27:43,920 Speaker 1: be in a better position there, I believe, and then 599 00:27:44,240 --> 00:27:45,920 Speaker 1: I don't. I'm not really a rap person. I don't 600 00:27:45,920 --> 00:27:47,960 Speaker 1: tend to add them into my client's mal blends too 601 00:27:48,080 --> 00:27:51,040 Speaker 1: much unless they're traveling, and often I'll just use the 602 00:27:51,080 --> 00:27:54,280 Speaker 1: home brand variety. You're probably into raps more than I am. 603 00:27:54,359 --> 00:27:56,440 Speaker 1: What do you think in terms of the best brands. 604 00:27:56,640 --> 00:27:58,360 Speaker 1: I always just use a home brand coals one. 605 00:27:58,520 --> 00:28:01,800 Speaker 2: Oh, and that's the that's a throwaway line into wraps. 606 00:28:01,800 --> 00:28:05,159 Speaker 2: What does that mean? No, I use wraps as a 607 00:28:05,200 --> 00:28:08,960 Speaker 2: convenient option on the go. I just find that for 608 00:28:09,119 --> 00:28:11,040 Speaker 2: my busy women in the morning or going to sport 609 00:28:11,080 --> 00:28:14,400 Speaker 2: on the weekends. I'm with you, they're absolutely more processed. 610 00:28:14,880 --> 00:28:17,320 Speaker 2: The only ones I ever use and recommend are the 611 00:28:17,400 --> 00:28:20,239 Speaker 2: whole grain minis from Col's, Billies and Audiot. It's all 612 00:28:20,240 --> 00:28:22,719 Speaker 2: the same products, so they sell for about to thirty 613 00:28:22,760 --> 00:28:27,040 Speaker 2: maybe to eighty in our packet, and they are little 614 00:28:27,280 --> 00:28:29,920 Speaker 2: they're about eighteen grands of card per serve. They've got 615 00:28:29,920 --> 00:28:32,359 Speaker 2: a whole grain base, and I use them for that 616 00:28:32,480 --> 00:28:34,560 Speaker 2: kind of convenient option on the go if I'm going 617 00:28:34,640 --> 00:28:36,320 Speaker 2: in the car on a road trip or traveling on 618 00:28:36,320 --> 00:28:39,200 Speaker 2: a plane, or if I've got non breakfast eaters who 619 00:28:39,240 --> 00:28:41,640 Speaker 2: are like I can't stomach breakfast, I'll say, just try 620 00:28:41,640 --> 00:28:43,560 Speaker 2: a breakfast rout that you can make the night before. 621 00:28:44,040 --> 00:28:47,440 Speaker 2: Put some turkey or some chicken or ham, occasionally with cheese, 622 00:28:47,480 --> 00:28:50,560 Speaker 2: and I use them as a functional option that they're 623 00:28:50,600 --> 00:28:52,480 Speaker 2: the only ones I use. The whole grain minis. I 624 00:28:52,480 --> 00:28:54,560 Speaker 2: don't like any of the low card products. I don't 625 00:28:54,640 --> 00:28:57,040 Speaker 2: like any of the big ones. They're the only ones 626 00:28:57,080 --> 00:28:59,600 Speaker 2: I go for, so Audi Coal's willies at the bottom 627 00:28:59,640 --> 00:29:02,040 Speaker 2: of the shit, fimalies and coals they're hard to find, 628 00:29:02,400 --> 00:29:04,640 Speaker 2: and Aldi when they've got them in stockets, the whole 629 00:29:04,680 --> 00:29:07,720 Speaker 2: grain mini so they're the only ones that I recommend. 630 00:29:07,920 --> 00:29:10,360 Speaker 1: There you go, saving people in the budget as well 631 00:29:10,400 --> 00:29:12,600 Speaker 1: home brand varieties. We both agree, there we go. 632 00:29:12,920 --> 00:29:16,560 Speaker 2: I'm very budget friendly because I am like you, I 633 00:29:16,720 --> 00:29:18,600 Speaker 2: just don't waste money on food that you're not getting 634 00:29:18,600 --> 00:29:21,520 Speaker 2: a specific nutritional benefit for. So I will spend money 635 00:29:21,560 --> 00:29:23,640 Speaker 2: on a great bread. Absolutely. I will pay extra for 636 00:29:23,720 --> 00:29:27,600 Speaker 2: bergen or a grainy sour dough, absolutely, But I don't 637 00:29:27,640 --> 00:29:30,520 Speaker 2: waste money on stuff like flour. I buy Long life 638 00:29:30,600 --> 00:29:34,280 Speaker 2: milk like all of those things. I'm very aware of 639 00:29:34,320 --> 00:29:36,520 Speaker 2: the cost and not wasting money on things that aren't 640 00:29:36,520 --> 00:29:38,960 Speaker 2: worth it. So yeah, I'm with you one hundred percent. 641 00:29:39,080 --> 00:29:42,000 Speaker 1: Easy, all right, guys. Home brand mini wraps are your 642 00:29:42,000 --> 00:29:44,400 Speaker 1: best option. All right. That brings us to the end 643 00:29:44,400 --> 00:29:46,840 Speaker 1: of the nutrition catch for another week. If you haven't heard, 644 00:29:46,960 --> 00:29:50,360 Speaker 1: we have a scientifically formulated range of supplements at Designed 645 00:29:50,360 --> 00:29:52,760 Speaker 1: by Dietitians. Go and check it out. If your diet 646 00:29:52,760 --> 00:29:57,520 Speaker 1: needs a little bit of assistance in terms of protein creating, collagen, magnesium, 647 00:29:57,640 --> 00:29:59,920 Speaker 1: or a little bit of extra hydration in this summer 648 00:30:00,200 --> 00:30:03,240 Speaker 1: we've been having lately, we confide it at design Bydietitians 649 00:30:03,320 --> 00:30:05,520 Speaker 1: dot com. Thank you for listening, and we will catch 650 00:30:05,520 --> 00:30:06,280 Speaker 1: you guys next week. 651 00:30:06,480 --> 00:30:15,880 Speaker 2: Have a great week.