0:00

How many slices of bread do you eat in a day? Maybe

0:03

you just stick to one because you have

0:05

heard that bread causes weight gain or maybe

0:07

you love bread and include at least a

0:09

couple of slices on most days. On

0:11

today's episode of The Nutrition Couch we thought it

0:13

was time to chat bread and how much is

0:16

too much if that is even possible. Hi I'm

0:18

Susie Burrell and I'm Leanne Ward and together we

0:20

bring you The Nutrition Couch the weekly podcast that

0:22

keeps you up to date with everything you need

0:24

to know in the world of nutrition. As

0:27

well as bread Leanne and I share

0:29

the foods that we never touch. We

0:31

discuss what having a light meal actually

0:33

means and there's a new breakfast

0:35

cookie we have some thoughts on. So

0:38

Leanne I thought a topic we

0:40

have really not covered before or

0:42

in any great detail is the

0:44

foods that we perhaps never touch

0:47

and certainly there's a couple of things that

0:49

come up usually more at home or when

0:51

I'm eating out or that people

0:53

might order and I think oh my god I would

0:55

never eat that and

0:58

the first one that springs to mind is pork

1:00

belly. I just

1:02

think it is not a food

1:04

I'm just like it is like fat

1:06

on a plate so whenever someone describes

1:08

it I'm like really like that is

1:11

not actual food like it is literally

1:13

lard and you see it on rest

1:15

like menus all the time or there's

1:17

a few convenient versions of

1:19

it I've noticed in the supermarket now but

1:21

pork belly it is a hard no from

1:23

me I just it makes me my stomach

1:26

churn even thinking about it just knowing that

1:28

it's I think I looked it up one

1:30

day it's like 50% fat pure so

1:34

I'm just like hard no just personally

1:36

and nutritionally so when I see a client having

1:38

it I just yes have to

1:40

take a deep breath before I respond. Oh

1:43

that's so funny see I would probably do something like a pork belly

1:45

but what did I see on the menu the other day and

1:47

then a friend that I was with ordered

1:49

it and in my head I was like oh my goodness

1:51

that's disgusting that a friend ordered it and I was like

1:54

oh my goodness and she honestly after she finished it she

1:56

was like oh I feel so sick and I was like

1:58

I'm not surprised it was a fried chicken eggs

2:00

Benny. It looked like KFC

2:02

chicken on an eggs Benny on the you know the

2:04

muffin. No spinach or anything inside like zero vegetables to

2:07

round in that like eggs Benny sauce which I can't

2:09

even eat a regular eggs Benny because I find the

2:11

sauce is so rich. Like to me if I'm having

2:13

eggs it has to be with like a tomato like

2:15

a chutney or something. I appreciate that people like eggs

2:17

Benny that's cool but I'm not into that sauce and

2:20

I just think how can you make it 10

2:22

times worse? Put fried chicken on there. I

2:24

was like oh my goodness and she was

2:26

like I feel so unwell afterwards and I

2:28

was like wow. That is I would

2:30

never eggs Benny that mayonnaise sauce is so

2:32

high and what I noticed is that when

2:34

clients might be having an indulgent breakfast they'll

2:36

order eggs Benny but then like the hover

2:38

hash brown as well and a hash brown

2:40

is a hard no from me too. Like

2:43

I just I'm thinking it is like deep fried

2:45

there is very little potato it is all deep

2:48

fried just like batter. I'm a hard yes on

2:50

a hash brown I must say I do love

2:52

a hash brown and I think the thing nutritionally

2:54

that we do know is that the quality of

2:56

oil that you generally get at a cafe restaurant

2:59

is pretty poor like they use it time

3:01

and time again like for me

3:03

you'd want to really ensure it's a good quality

3:05

hash brown or really love it because I think

3:07

it's just mostly fat on a plate. The

3:10

other thing that I never touched coconut oil

3:12

to me again it's just lard like I

3:14

know some people cook with it and they

3:16

think it's nutritionally better. The rumor that it's

3:18

got MCT so it's metabolized in the liver

3:21

well some of it's MCT but it doesn't

3:23

mean that it's any different to any other

3:25

fat but unlike even

3:27

a plain vegetable sunflower oil which is

3:29

kind of neutral when it comes to

3:31

cholesterol there is no positive health

3:34

benefits associated with coconut and that's also why

3:36

I'm a hard no on coconut yogurt. I

3:39

think coconut yogurt is so misleading because

3:41

there's very like yogurt is a fermented

3:43

kind of dairy generally so to

3:46

call coconut yogurt if you look at the

3:48

nutritional oils it's like pure saturated fat. Now

3:50

with the exception of some people with very

3:52

specific dietary intolerances and that might be one

3:54

of the few foods they can eat it

3:57

would never be on a meal plan that I would

3:59

suggest all right or endorsed because it's

4:01

just again nothing positive nutritionally going

4:03

on. The other one that just

4:06

sprang to mind was that crab. You know how

4:08

you were talking about there was deep fried chicken

4:10

on the eggs' benny. What

4:12

is it when you get that crab and

4:14

it's all batter? Is it salt and chilli

4:17

crab or? Oh, salt and pepper crab. But

4:19

it's all like batter normally when you get

4:21

it. It's very little crab in there. It's

4:24

kind of misleading to say crab. Yeah. Or

4:26

even like lemon chicken or honey chicken or

4:28

something. If you get it Chinese, it's

4:32

that battered or sweetened pork and it's like battered

4:34

pork. Not that I would never eat it. If

4:36

I was with a group of friends and there's

4:38

heaps of dishes on the table, I might try

4:40

a little bit. But it's not something that I

4:42

would ever really order myself particularly. Especially if that

4:44

was a whole main meal for me because you

4:46

honestly feel so unwell afterwards because it's so

4:48

rich and it's mostly just batter

4:50

and oil. It's very, very little meat.

4:53

I always feel like me personally, I feel

4:55

like they use the really poor quality meat

4:57

or the off cuts that you would never

4:59

serve and a nice chicken stir-fry. That's what

5:01

they deep fry. So if there's anything that's

5:03

deep fried or battered, I always am

5:05

a little bit cautious with. I would never

5:07

ever recommend that kind of stuff to my clients. A

5:09

meal plan of the goal is that off unless they

5:11

truly, truly loved it. And then

5:14

the other one that springs to

5:16

mind is supermarket frozen pies and

5:18

sausage rolls. They

5:20

are probably one of the only foods in

5:22

supermarkets that still contain trans fats. Now they

5:24

don't often label and if you see one

5:26

that labels for zero, that's a good sign.

5:29

But when they're making commercial pastry,

5:31

they'll generally use a margarine base

5:33

and solidify that through a hydrogenator

5:36

and that gives them trans fat.

5:38

So if you actually look on the

5:41

nutritionals and you see margarine on

5:43

the ingredient list, it's highly likely to have

5:45

it. And when you take a closer look

5:48

at the proportion of meat and protein versus

5:50

fat, I can't give you

5:52

any brands that aren't pretty bad. The proportions

5:54

of meat are generally really low in the

5:56

pies and sausage rolls. And I

5:59

just, you know, if you're at a party or

6:01

where they're passing around canapés, the mini party

6:03

pies and sausage rolls are some of the

6:05

worst foods nutritionally you can eat. Now,

6:08

of course, there's examples where you might go to a

6:10

beautiful French patisserie and have something that's made with butter

6:13

but that's in the minority. Like in general,

6:15

any commercially produced pastry products

6:17

are really poor quality. And even,

6:19

you know, I used to really like

6:21

the Simone Loge pies. They sell in

6:23

Woolies and they've changed the

6:25

formulation but even her ingredient list contains

6:28

shortening all margarine now. You know, so

6:30

even products that might sort

6:32

of behave as boutique artesian brands, if you

6:34

take a closer look, there's often margarine on

6:36

there. So you do have to be kind

6:38

of careful in that. You know, supermarket donuts

6:41

is another example. Not that they're foods that

6:43

you would encourage people to eat in general,

6:45

but I think it's always a good reminder

6:47

that the reason dieticians and nutritionists are so

6:49

anti those foods is actually the baseline ingredients

6:51

aren't good for us. And this is the

6:54

evidence building around that instead

6:56

of insidious intake of some of these foods

6:58

you don't realize because in Australia, unfortunately, we

7:00

don't mandatory label for trans

7:02

fat, which is an issue because

7:04

I think if people were more aware of it,

7:06

it would encourage producers to actually take it out

7:08

of the food supply. With

7:11

quite a few that sprang to mind very, very quickly,

7:13

just thinking what else am I hard no on? But

7:15

full sugar soft drink. And it's not to say that we

7:18

would never eat these things. Right? Like

7:20

it's not like this black or white, but it's so

7:22

very rare. We never really prescribe it to our clients.

7:24

And if clients were like, look, I absolutely loved it.

7:26

But okay, cool, occasionally. Not to say that we'd never

7:28

do it, but I can't remember the last time

7:30

I had a full sugar soft drink. I'm partial to like

7:32

a diet or a low sugar kind of version, but

7:34

I would never just pick up a can of full

7:36

sugar, coke or a full can of lemonade or anything

7:39

like that. Like I just think it's, if I'm gonna

7:41

have sugar, I'm gonna have a bit of chocolate at the end of the

7:43

day. I'm definitely not gonna drink like a full sugar soft

7:45

drink because it's just, we know. And the research is there

7:47

to support it. There is zero health benefits from a

7:49

full sugar can of soft drink. As part of a

7:51

client's fat loss plan, I have definitely written in some

7:53

of the diet soft drink products, just as a little

7:55

bit of a sweet kind of treat, a difference to

7:57

water throughout the day. But that's more an occasional thing.

8:00

of the going out. They're not drinking, they want to have

8:02

a little bit of a diet soft drink when they're out

8:04

of the pub and everyone else is having an alcoholic drink.

8:06

I'm okay with that. But I would so very,

8:08

very rarely prescribe the full sugar soft

8:10

drink or cordial for that matter. True.

8:13

And I still see it with the kids at

8:15

school, the kids might be out at the bowling

8:17

club and they still get ordered a lemonade. Like

8:19

don't think it's better. Like a can of lemonade

8:21

or coke has got nine teaspoons of sugar and

8:24

a buddy bottle, so a 600 mil 13. That

8:28

is just so much for small children. And

8:30

I think people think that lemonade

8:32

is better than coke and we should be very

8:34

clear, it's absolutely not. Like coke has got some

8:36

caffeine, but it's the same amount of sugar. It's

8:38

no worse to, you know, it's no better to

8:40

have lemonade. So I do think, I think because

8:43

it's clear, it looks slightly healthier, but no

8:45

better. You know, I think I'm a hard

8:47

no on soft drink in general. And I

8:49

think it's, you know, good to be clear

8:51

about that because it's making sure people are

8:53

aware, particularly teenage boys are the greatest consumer

8:55

of soft drinks. If they're not used to

8:57

having it when they're younger, it's actually really

8:59

good habit building long term. Or

9:01

the other one Nutella. Now we all love

9:03

a cheeky Nutella, but if you look at

9:05

the ingredient list, it's sugar and vegetable oil,

9:07

the two possibly worst food ingredients in the

9:10

food supply, because the vegetable oil is highly

9:12

likely to be palm, which is heavily

9:14

saturated. So don't kid yourself that Nutella's got any

9:16

nuts in it. It's significantly more

9:18

sugar and refined vegetable oil than it is

9:20

nuts. And it's not a

9:23

healthier option in general. I think that's another

9:25

one I think parents think because it's, you know,

9:27

chocolate nut spread, and it's right in so many

9:29

products and almost looked on with a halo. I

9:31

think it's almost got a health halo effect Nutella,

9:33

because it's sort of a feel good brand in

9:35

Europe. Whereas let's be very clear

9:37

nutritionally, there is nothing positive about Nutella. And

9:40

I guess for that matter, margarine, you

9:42

know, we've spoken about spreads before, but the

9:44

message is the less in general of those

9:46

added fats, you're adding into the diet, the

9:48

better. So whenever you can skip it in favour

9:51

of a fresh, you know, look in

9:53

avocado or thin nut spread or even a

9:55

little bit of butter, I don't think that

9:57

the margarine is significantly better and hence use

9:59

it more liberally. because I think we do often

10:01

spread, you know, if you're having veg in my

10:03

toast, it's hard to keep the portions down. What

10:05

else, Leanne? I just don't think, there's no

10:07

foods that you, you know, should never eat, but there's things that

10:09

you just want to be careful about and really try to limit

10:11

your intake. So it's not that we're saying you can never

10:13

eat these foods, but just be really conscious. If they're

10:16

creeping in multiple times a week, you should probably really

10:18

aim to cut back your portions. But for me, probably

10:20

the biggest one, and there's nothing that I would never

10:22

eat. I cannot handle my heart that there's not one

10:24

food that I would never, ever, ever eat. But there

10:26

are some things that if I'm, you know, somewhere and

10:28

it's the only food available, sure, I might have like

10:30

a party pie or something like that. Or if I'm

10:32

at a football, I might have a sausage roll if

10:34

I haven't eaten in hours. Like it's not to say

10:36

that I'll never, ever, ever have these things, but they're

10:38

so rare. It might be, I can't even

10:40

remember in the last five years, the last time I had

10:42

a pie or a sausage roll. So it's not something I

10:44

actively seek out. That's all I need

10:47

to have. You know, even if I go to the

10:49

football, I'll take my own food with me or have, you

10:51

know, a protein shake before I go take a bag

10:53

of veggie sticks with me and have a couple of

10:55

hot chips while I'm there. Those sorts of things. So

10:57

I think the only thing I would really encourage my

10:59

clients to really stay clear of are what I would

11:01

call soul foods that aren't

11:03

totally amazing. So someone might say to me, I

11:06

love donuts and I'll say to

11:08

them back, right, we're going to get the

11:10

best quality, like not so much ingredient list,

11:12

but the most enjoyable and satisfying donut, fresh,

11:14

like smells like cinnamon, like amazing that you've

11:16

ever had. We're not going to rely on

11:19

just the chibi from Coles and Woolworth because you

11:21

know, that just is not going to cut it. So

11:23

it doesn't necessarily have to be amazing from an

11:25

ingredient perspective, but it has to be amazing from

11:28

a taste at a satisfaction perspective. And so many

11:30

of us are just eating chocolate all day long

11:32

or biscuits or cookies and all these sorts of

11:34

baked goods and they're good, but

11:36

they're not amazing. So to me, they're like a

11:39

really low quality soul food, not a top quality

11:41

that was so incredible. One of the best things

11:43

I've ever eaten kind of thing. I think so

11:45

many of us are eating, I sort of talk

11:48

to my clients, I term it like these low

11:50

sacrifice foods, whereas we're eating far too many of

11:52

them versus focusing on what we truly love, which

11:54

is our soul foods are a high sacrifice food.

11:56

So it's just that difference in mind that we're,

11:58

okay, you might love cookies. That something's a

12:00

couple days old as a bit style is

12:02

not that nice or you know you eating

12:04

it's Dayton apricot cookie would really what you

12:07

wanted was to talk to compete on father.

12:09

My clients had the first delicious chocolate chip

12:11

cookies once that weeks then you know and

12:13

an arm and didn't date cookie that was

12:15

a couple days old know having that every

12:17

day said like twelve of them on it

12:19

on Sunday or something. So. Just be

12:21

really careful that of foods that you reading

12:23

it's they are obviously what we call diesel

12:26

diesel processes within not we the adding machine

12:28

to show quality infant dies which is being

12:30

very careful to. Eat Those foods or

12:32

that brands of the taught them that

12:34

we absolutely love said. As small portions that

12:36

is really satisfying we do you feel really

12:38

amazing up to it's we don't want to

12:40

he didn't think auto and even then good

12:42

that so wasn't worth s and then for

12:45

whatever reason we keep going back for more

12:47

and more and more. See it all the

12:49

time particularly within my son of friendship group

12:51

or colleagues so that for the things I

12:53

think is is an important and is topic

12:55

of conversation to have to make sure the

12:57

salvage you're having ah hundred percent things eat

12:59

absolutely loves not just things that are available

13:01

somebody offered you are hanging around the house

13:03

of the workplace. Yeah, because Iraq and

13:05

the hash brown is usually pretty Sunday. And.

13:07

Cold by the time he gets to the place anyway

13:10

so I argue it's not a top of the least

13:12

in terms of quality as the or as a moving

13:14

on to I next segment of the potty. This week's

13:16

easy week was on what is a lot meal and

13:18

often we do talk about a loss me else physically

13:20

the gone out for like a big a lunch you

13:22

might have had a you know. Three course lunch

13:24

or three course dinner. And you wake up the

13:26

next morning and he not even really hungry after that

13:28

will cause I said that to me that might have

13:30

gone to let the for five cause devastation the not

13:33

the for maybe had a glass of wine or suits

13:35

and I've woken up in the morning and when they

13:37

would normally have breakfast I just message me and gosh

13:39

we and I'm not really hungry had a big dinner

13:41

what do I do too I skip two hour delay

13:43

it to I hold off to a have an early

13:45

lunch and against Novato wrong here but I would probably

13:47

to sell my client push out and delay a meal

13:50

rather than. Skip a meal and toilets or

13:52

have what we would have a lot meal.

13:54

Said. Is no I guess like scientific definition

13:56

of a lot Me A will not what

13:58

I know of anyway so expensive like me

14:00

I would absolutely encompass protein and vegetables Their

14:02

the to I guess components of a meal

14:04

that a non negotiable. For me it's pretty

14:07

much like nani ninety five percent of the

14:09

times. Occasionally client had a vegetarian by mail.

14:11

it didn't have party never have knock on

14:13

a stress but it's not them I would

14:15

really recommend said the me a lot meal

14:17

contains protein and veggies. It might be some

14:19

fish with some some steam greens. it's the

14:21

mean I saw A and voices or that

14:23

might be a bit of chicken breast and

14:25

a salad with a bit of avocado. And

14:27

then the components of the Sas and I

14:29

have a hydrant. Economy keyboard take depending on

14:31

how lot you want that noon to be.

14:33

So to me some that instead of building

14:36

that full balanced meal that we would generally

14:38

recommend with the protein, the cards sat and

14:40

veggies. To me we can take a couple

14:42

of those components out but we know particularly

14:44

when the goal is fat loss of protein

14:46

in the veggies and really the most important

14:48

part of that lot meals. and then you

14:50

can choose to add a set of the

14:53

carbohydrate. In depending on what you do you

14:55

want to do it's when not recommending a lot

14:57

Neil all the time. It's certainly not a strategy

14:59

sunset last and I would be using for breakfast,

15:01

lunch and dinner us because you will be very

15:03

hungry. You will very likely go to. Do

15:07

feel that the price from having enough and

15:09

balanced meals and you're very likely farm optically

15:11

at nighttime which isn't ideal of the goal

15:13

is that last but certainly if you have

15:15

had of is a heavy a day beating

15:17

it's nice to bit more or. Even had

15:19

a large meal out for Festus uncertain us I'm

15:21

certainly one twin towers. My class have a bit

15:23

of a lot of meal so in my book

15:25

that sort of how I would define a lot

15:27

meal susie protein in bed and then choosing to

15:30

maybe does add a small amount of cause maybe

15:32

not at all. or maybe a small portion of

15:34

that may be extra fat if he not going

15:36

to have carbohydrate slight really feel that there's a

15:38

real. Be more

15:40

preference based spoke to me is generally

15:42

were always encompass a bit of proteins

15:44

and vegetables. Yeah. I think it's

15:46

good to have a chat about it because I

15:48

think we're very quick to indulge and there's nothing

15:51

wrong with that. We all enjoy a meal out

15:53

or take away or restaurant seats, but then there's

15:55

nothing wrong with buffering that with some Lycett food

15:57

and I have a more fair to that. and

15:59

I thought. it is a good sort of thing

16:01

to talk about because it is a bit tricky

16:03

because I would notice that a lot

16:05

of people would say having a light meal and they might

16:07

go and make toast for dinner.

16:11

And not that that's necessarily a bad choice,

16:13

but it's probably not what my

16:15

definition would be of light meal. So I

16:17

think for me, I would

16:19

be categorizing a light meal as roughly 300 calories

16:21

or less. And

16:24

I tend to focus just on a veggie

16:26

base, maybe with a

16:28

small amount of protein. So some examples of

16:30

meals for me that fit in that category

16:32

would be a bowl of soup or a

16:34

green type salad or a cauliflower

16:36

rice veggie stir-fry where you might just

16:38

throw an egg in. So

16:41

for me, the base of that meal is always

16:43

vegetables, whether it's a salad, vegetables

16:45

itself, soup. And then

16:47

like you described, maybe a little bit of

16:49

protein to give it a bit more bulk.

16:51

But particularly for me, it's the case where

16:53

you're not overly hungry, but you're almost eating

16:55

to avoid hunger later. So you might have

16:58

had a big sort of lunch meal out

17:00

and you were grazing until three or four

17:02

in the afternoon and it gets

17:04

to seven at night and you're like, oh, I'm

17:06

sort of a bit hungry, but maybe I shouldn't

17:08

eat. I've had a lot. Oh, you're much better

17:11

to have a bowl of soup than grab a

17:13

couple of slices of toast with veggie mic,

17:15

because that almost defeats the purpose. That's not

17:17

a light meal. That's reasonably high in carbohydrate

17:19

energy, which is what you probably don't quite

17:22

need at that point. You're more needing something

17:24

to avoid snacking later. So I

17:26

would generally start it with vegetables, roughly 300 calories,

17:29

and then maybe add a little bit of protein.

17:31

But I think that's helpful because there's also

17:34

a lot of meals that come

17:36

in supermarkets under that calorie load, which I think

17:38

is really helpful for people because there's different options.

17:40

Like we spoke a couple of weeks ago about

17:42

the snack soups that had been

17:44

released by the Coles Perform brand. I

17:47

know a lot of the small meals like the

17:49

Super Nature Goodness Bowls and even some of the

17:52

frozen meals, Lean Cuisine, which I've consulted to

17:54

in the past, have got very quite low

17:56

calorie loads of say, 270, 250, 250 calories.

18:00

So that definitely fits into that light meal.

18:02

So that might be something handy that you

18:04

can keep in the freezer or

18:06

in the cupboard knowing that you just need something that's

18:08

got some nutrition in it, but you probably don't need

18:10

to have an entire meal. So

18:12

yeah, I just think it's good to talk about it because

18:14

it's certainly our, as I said, I'll

18:17

have clients who grab crackers or toast, whereas they

18:19

would have been a million times better to have

18:21

that bulk and have some fresh food as part

18:23

of it. So yeah, in generally

18:25

in communications with clients

18:27

or in recipes, etc., I'm

18:29

writing, if it's less than 300 calories,

18:32

that's roughly what sort of my definition of

18:34

is a polite keeping in mind that a

18:36

regular meal adult females would be

18:38

probably between 400 and 500

18:40

calories on an average sort of night

18:43

that sort of balance. You know, he answered me like

18:45

I'm crazy. Is that too high? No,

18:47

I think that's too low. I think the average female

18:49

would be easily eating 567, 800 calories in their meal.

18:53

I don't have anything wrong with an average female eating 4, 500

18:56

calories, but I would not say that clients who

18:58

come to me beforehand, their average dinner is easily 600

19:00

to 800 calories. That's

19:03

what the average person is eating. Yeah, yeah, yeah.

19:05

I'm talking about meals that I would prescribe in

19:07

terms of being balanced. So if I'm writing a

19:09

plan for someone for weight control, healthy eating, about

19:11

4, 500 would be what

19:13

I see. Whereas you're right, you know, if you look

19:15

at any menus, like the average meal, I think you

19:18

said a client of yours had an 1100 calorie meal

19:20

the other day. And definitely if you go

19:22

overseas, you'll see the meals are about 800, like

19:24

meal deals at fast food chains are

19:26

at least sort of 900, 1000 per meal. And

19:29

that's for most people way too much.

19:31

But that then in context shares with

19:33

you that 300 calories is pretty low.

19:36

All those snack strips we talked about, which were

19:38

I think 180, well, we talk about snacks. So

19:40

I think it's good to have a rough reference

19:42

because if you're looking at packets that can be

19:44

confusing. Yeah, no, you're right. Most people would have

19:46

800. Yeah, but I also think it's important to

19:48

note that this isn't something that we're recommending daily.

19:51

So please don't do some Instagram and be like, oh my God, you're recommending

19:53

under 300 calorie meals. We're

19:56

not. But if you go out and you have

19:58

a super heavy lunch with super heavy dinner and you're hungry

20:00

by the time you get to the next day.

20:04

So, you have a huge lunch, you have a cheese

20:07

board, you have an entree main, a bit of share,

20:09

a bit of dessert, you have a couple of glasses

20:11

of wine and you're at lunch from say midday till

20:13

4pm and you get home and you normally have say

20:15

dinner at 6.30 and you're not hungry, why

20:17

would you eat a proper dinner? So, these light meals,

20:19

they're something that you would strategically add into your

20:22

diet but be very careful that you're not

20:24

overdoing them because I do think that it's

20:26

far too little calories for the average person

20:28

and the less you eat, the more your body is

20:30

going to kind of fight back to that and you're

20:32

going to end up overeating. So, it's something that you

20:34

need to use, not regularly

20:36

but just very strategically if you do

20:39

have a larger eating occasion and also

20:41

don't go too low. I would never

20:43

really recommend under 250, 300 calories for

20:45

a client of mine just because I

20:47

do feel like that then promotes that

20:49

mindset where they potentially might overeat in the

20:52

next meal. So, it is something that you'd

20:54

probably want to do in combination working with

20:56

a dietician to have that guidance and that

20:58

support, just not something that you'd routinely program

21:00

in with the low calorie meals for yourself

21:02

because we do know the research is that

21:05

your farmer wants you to just rebound and over

21:07

it for the next couple of meals. We'll get

21:09

into that dining mindset which we know is not

21:11

very helpful either. Or actually just in

21:13

easiest terms, it's also 100g of lean chicken breast or

21:15

white fish and

21:18

veggies. That's a pretty light meal so just

21:20

to make it easy too. Alright

21:22

Leanne, I've got a new product and we haven't

21:24

discussed this prior. So, a lot of

21:26

our listeners will be familiar with this brand

21:28

because they've been marketing heavily. It's

21:30

the Arnott Snack Right range. This is this

21:32

new green range of healthier. They've

21:35

got snacks. They've got some like tubey

21:37

kind of protein bites I think. They've

21:39

got some savoury crackers. But

21:41

this Leanne is a brekkie cookie. Have you

21:43

seen it? No, and I don't

21:45

love it. I'm reading the ingredients and I'm like, the

21:49

ingredients, this is so long. I

21:53

agree but I've changed my mind for another reason

21:55

or two. So, I

21:58

have wanted to have a great time. breakfast cookie

22:00

for some time but I'm yet to master one

22:02

myself nutritionally to share without designed by dietitians protein

22:05

powder I made some the other daily and they

22:07

were like rock cakes they were not a good

22:09

breakfast biscuit so I'll keep working on that because

22:11

I think a lot of people want to grab

22:14

something they can munch with a coffee and that's

22:16

breakfast but I'm yet to master. How's

22:18

that breakfast though? How's a cookie like I would

22:20

be starving in an hour how you gonna eat

22:22

a cookie for breakfast? No but if you make

22:24

it like with the protein some fruit through it

22:26

some oats like if you make it anyway that's

22:28

another topic this is

22:30

the this is we're reviewing the aren't it

22:33

protein brekkie cookie now a choc chip of

22:36

interest it's got a force health star rating so

22:38

hmm we're not quite sure about that

22:40

if I take a look at the nutritionals there's three

22:43

in a box and it retails I think five

22:45

dollars now per serve it's only

22:47

170 calories which is quite

22:49

low and only five grams of protein so

22:52

that was a little bit disappointing because if

22:54

I was really mastering a breakfast cookie and

22:56

what I'm trying to work on as a

22:58

recipe is getting it up around 10-15 would

23:00

be ideal to complement say some protein yogurt

23:02

or a coffee as a complete meal it's

23:05

got 6.8 grams of fat per serve or 15 total so

23:07

it's not low in fat by any means we'll have a

23:09

look at the sauce in a sec because the saturated is

23:12

quite low it's got 19.7 grams

23:14

of carb per serve so 20 grams so sort

23:16

of equivalent of a slice and a half of

23:18

bread 4.5 grams of

23:20

sugars and as interestingly Ann

23:23

3 grams of fiber but there's squirting

23:25

free so I was

23:27

like oh that's kind of interesting as a product

23:29

a lot of it's the Inulin they've

23:31

added Inulin in as a pre-biotic fiber

23:33

yeah 2.1 grams of that is Inulin

23:36

yeah you're not incorrect though the ingredient

23:38

list is about a kilometer long flower

23:40

blend tapioca starch rice flour

23:47

saw gum flour soy flour emulsifiers thickness

23:49

potato starch vegetable oil whole-grams so great

23:52

like it's long sugar

23:54

dark chocolate sweeteners cocoa solids emulsify

23:56

more emulsifiers more sweeteners more soy

23:58

protein Chris Inulin, sunflower seed, meal,

24:01

hum octane, vegetable fiber, elk, lysine, brown

24:03

rice, protein, whey protein concentrates. That's how they're

24:05

adding their protein in. I'm not even

24:07

done yet, Susie, there's still four lines to

24:09

go, but you get the point. Okay, Dan's

24:11

very passionate. We didn't discuss this

24:13

before you hopped on today. Now,

24:16

I probably would not

24:18

generally recommend this as a breakfast product.

24:20

For me, a breakfast product needs to

24:22

have a lot more dietary protein, really

24:24

a lot more dietary fiber, and be

24:26

a lot less processed. The

24:29

only adjunct to that, I would say, is

24:31

gluten-free. Now, there are very

24:33

limited gluten-free options in general for people snacking

24:35

on the go. If

24:37

a client brought it to me and said, I travel, okay, I'm

24:40

trying to convince her, I travel and

24:42

I might have it with a high protein

24:44

yogurt, I might be like, okay, occasionally it

24:46

won't hurt, but I certainly wouldn't be my

24:48

mainstream choice. I'm interested why they've made it

24:50

gluten-free, so random. Because

24:52

it's not in the health food section, because normally a gluten-free

24:54

would be in the healthy section. To me, it's a bit

24:57

random. It's just not breakfast at all.

24:59

I'm hard-knowed that it's breakfast. If you loved it and

25:01

it was a snack, cool, but it's still an overly

25:03

processed snack by any means. It's just a cookie. Is

25:05

it a bit healthier? Sure, it's got a little bit

25:07

more protein, a little bit more fiber, still a cookie

25:09

at the end of the day, but I'm hard-knowed it

25:11

being breakfast gluten-free or not. I have a lot of

25:13

ciliate clients, and I would never, ever recommend this in

25:15

breakfast. Yeah, it's a very interesting

25:17

product, but I will continue. I am

25:20

still trying to get a good protein

25:22

cookie, muesli protein cookie

25:24

for breakfast, that could complement

25:26

a breakfast from working on it. She's looking suspicious.

25:29

But yeah, I'm yet to master it, as I said. The ones I

25:31

tried the other day were like rock cakes, but they didn't get

25:33

a run. But yeah, I just think

25:35

it's interesting, because I do think that there

25:37

is a market for convenient breakfast packs. People

25:39

can grab and go. But I

25:41

was a bit disappointed. Even five grams of protein,

25:43

I know it's processed protein, but it's too low.

25:46

Like at a minimum, if it was a protein-rich

25:48

food, I'd want it to have 10 grams per

25:50

serve. So yeah, you may

25:52

have seen it, so keep an

25:54

eye out. But yeah, it's probably a no from the anion,

25:56

unless you're a ciliate, can eat some

25:58

travel options occasionally. And

26:00

even then I'd say use it as a snack option or

26:02

as a breakfast option. Like I'd much rather, my client with

26:05

Celiac I'd say, have some of our desire by dietitians protein

26:07

powder, add it to some cold water, shake it up, take

26:09

an apple and a handful of nuts like an Alate. That

26:12

is a better travel balanced option for a

26:14

Celiac client and something like this overly processed

26:16

cookie. Yeah. There's better gluten free

26:18

snacks. Like there's a couple of nut bars that are

26:20

gluten free, seed bars which are much better. And I'm

26:22

a big fan. The table are

26:24

plenty dark chocolate, little rice cakes. I

26:26

think they're good too. If you want something sweet. So

26:29

yes. That's

26:32

our thoughts on the snack right breakfast cookie.

26:34

So not getting sponsored by the snack right

26:36

breakfast cookie. Do you know what we do?

26:38

Well, we can't can we? Because we have

26:40

to stick to our guns which is minimally

26:43

serious. That's why you guys love us. That's

26:45

why you keep listening every week. Even

26:48

if they offer us a million dollars tomorrow we have to keep

26:50

poor. We can't do it. Oh

26:52

well. All right then moving on to our

26:54

final segment of the week. Here's our listening question. And

26:58

we are talking all about bread. Alyssa has asked us, how

27:00

many slices of bread is too many each day? And

27:03

I must say Susie, I have had days where

27:05

I've had breakfast and lunch. The old me who

27:08

potentially in my early 20s had slightly disordered eating would

27:10

have been like a hard no to breakfast of bread twice

27:13

a day. But the new me these

27:15

days, much better balanced relationship with food. I don't

27:17

have a problem. Obviously the bread I eat is

27:19

very good quality. It's the good quality nine grain

27:21

low GIS stuff. I'm not picking up white slices

27:23

of heavily processed bread. But I don't see a problem

27:26

with a client having bread for breakfast and lunch.

27:28

As long as it's like a different sort of recipe, I think

27:30

that diversity is really important particularly for a gut microbiome.

27:33

But if I also have a bit of eggs with

27:35

a slice or two of bread in the morning and

27:37

then I might have a bit of bread to dip

27:39

into a soup or something at lunchtime, I'm not someone

27:41

who's a big sandwich eater. I do love me a

27:43

Subway. If you guys follow my Instagram you'll know that.

27:45

But I'm not like a huge sandwich person. I just

27:47

don't find them that filling in. Generally I only shop

27:49

once a week, a big shop. So my bread is

27:51

kind of stale in like two days. I'm not a

27:54

big sandwich person in our household. But I will dip

27:56

some bread into a soup or have a bit of

27:58

toast with some eggs or a bit of protein bread

28:00

in the morning with a bit of almond butter and a bit

28:03

of fruit or something. So I'm definitely someone

28:05

who has had bread twice a day and I'm

28:07

more than happy with that. I probably wouldn't like

28:09

my clients having bread three times a day, not

28:11

from a calorie perspective, but from a health perspective,

28:13

we do know that you're just displacing

28:15

other really important sources of carbohydrates as well.

28:17

I would always like my clients to get

28:19

a bit of diversity with the carbohydrates they

28:21

choose each day. If they're going

28:23

to have bread for breakfast and lunch, I would

28:25

want dinner to be a bit of brown rice

28:27

or some quinoa, maybe a jacket potato, maybe a

28:30

bit of corn and a bit

28:32

of sweet potato or something like that. I just

28:34

wouldn't say I think twice a day is okay,

28:36

but I think anything more than that, you're just

28:38

displacing other really important sources of whole grains and

28:40

carbohydrates in your diet. That's my

28:42

opinion. True, because often if a client will send

28:45

me photos of bread at night, I'll be like,

28:47

no bread at night and they'll be like, why?

28:49

And I'll say because there should be more

28:51

vegetables there and you're putting it in the place. It's

28:53

not that bread's bad. It's that it's not the

28:55

best choice of food generally at nighttime when I

28:57

want you to basically have a lot more vegetables

28:59

and you're going to be much fuller on bread.

29:01

I think it's a bit of a habit, particularly

29:03

bread like wraps and things that slip in with

29:05

a lot of dinners. The

29:08

Mexican, they're so processed. I

29:10

think people think wraps are healthier and they're certainly not. We

29:12

might talk about that in an upcoming episode. But

29:14

going back to bread, yeah, it just depends because

29:17

some slices of bread are double the carbohydrate content

29:19

of others. You might have,

29:21

say, two smaller slices of a Bergen because if

29:23

you had Abbot's, that would be the equivalent of

29:26

three or four. I think it's

29:28

more the size of the slice and your energy demand. Average

29:31

clients of mine would have, I guess, between one

29:34

to two, most of them, maybe

29:36

three. But if you're

29:39

very active and have a couple of slices of

29:41

toast for breakfast and a sandwich at lunch as

29:43

well as a good quality dense grain bread, I

29:45

think the concern is that a lot of us

29:47

are eating larger slices that have got a lot

29:49

more carbohydrates. So what I would encourage you to

29:51

do is take a look at the carbohydrate load

29:53

of your bread. And it is

29:55

relevant because that impacts bicemic control, which we

29:57

mentioned last week about the importance of blood

29:59

glucose control. And just because a bread

30:01

has grain or is low GI, it is

30:03

still relevant the size of the slice because the

30:06

size of the slice will determine how much overall

30:08

carbohydrate. And even if it's a low

30:10

GI, low, if it's a large slice, and I'm talking

30:12

about the ones that barely fit in the toaster and

30:14

weren't around 30 years ago, it can

30:16

have almost double the carbohydrate of a small,

30:18

dense slice. So if you

30:20

love your bread and enjoy a sandwich, enjoy

30:23

toast, no problem. But take a look at

30:25

the size of your slice. And I would

30:27

urge for most people, a smaller slice is

30:29

better because sometimes you only need one of the

30:31

larger ones because of the density of it. So all

30:33

bread is not equal. So definitely have a

30:35

look at those in your beef. You know, some of

30:38

them are 38 grams of carb per two slices versus

30:40

24 for burger. That's a significant difference. And

30:42

it's significant because it's a food you eat

30:44

every single day. Like we're talking about foods

30:47

today, like a pork belly occasionally or a

30:49

hash brown. It's occasional. But dietary staples, our

30:51

crackers, our bread, they're yogurt, they need to

30:54

be the best quality possible because these are

30:56

foods we eat every day. And that is

30:58

what impacts bicemic control and our health and

31:00

weight long term. So take a quick glance and

31:02

you might be surprised actually how much carb per

31:05

serve your bread has. And you

31:07

may be able to make a simple swap to something that tastes

31:09

just as good, but is a little bit lighter and more in

31:11

limited dietary goals. Absolutely. And maybe on

31:13

next week's episode, we can actually run through our two

31:15

or three favorite types of bread each. And that

31:17

way we can give our listeners a little bit of guidance in the supermarket

31:19

because I've certainly got about three or four at the top of my head

31:21

that are my absolute go-to's and I've always written them

31:24

into my client meal plans. Because they're just

31:26

absolutely far better than some other types of bread

31:28

on the market. Maybe Leanne, is

31:30

Helga's listing? Helga's? Are you

31:32

coming on board? No, we'll be

31:34

completely unbiased and share our favorite breads, yes, Leanne,

31:36

we can do that. All

31:38

right. Well, that brings us to the end of

31:41

the nutrition couch for another week. Please keep telling

31:43

your friends about us. And if you have by

31:45

chance purchased our Designed by Dietitians protein powder, we

31:47

would be so grateful if you could leave us

31:49

a review. You just need to go to your

31:51

account section because that helps us get the word

31:54

out there about products that we're formulating to make

31:56

healthy nutrition easier for busy people.

31:58

And we will see you same time. next Wednesday for a weekly

32:01

drop. Have a great week. Catch you guys next

32:03

week.