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Are you unknowingly missing key nutrients in your diet? Dr Carlene Starck joins us to break down her Priority Nutrients research, revealing the vitamins and minerals Australians and New Zealanders are lacking. From energy to immune health, these hidden micronutrient inadequacies could be holding you back. Tune in to find out what your diet might be missing—and how to fix it!We cover: 3:00 Why this research was undertaken 6.00 Common nutrient inadequacies in Aus/NZ 8.00 Protein intake target - should it be higher? 9:45 Are the Nutrient Reference Values (NRVs) outdated? 11:45 Nutrients that have Suggested Dietary Targets (SDTs) 13:15 Methodological approach of the research 29:10 Key findings from the research31:30 Vitamin D deficiency in Aus/NZ32:30 Calcium targets, absorption and what do we know to be true about calcium and bone health and calcium and fractures. 39:20 Calcium bioavailability - how is this researched? 41:00 How to get vitamin D from food?45:00 How and when to get your vitamin D status assessed 47:30 Omega-3 intake 50:00 Interesting omega-3 findings 51:30 Adult men - the forgotten group? 53:10 Teenagers - 15 inadequate nutrients! 54:00 Findings in females 19-45 years 56:20 How to know if you are not getting enough of certain vitamins and minerals?60:00 How does exercise impact vitamin and mineral needs?62:45 How can someone maintain healthy eating habits while still enjoying what they eat? 65:45 How can your research findings be used in the real world? One-liners you don't want to miss:“We know that calcium intake is low, what we didn't know was just how low and how severe that inadequacy was.” “It looks like higher intakes of vitamin C are really beneficial of 150-200mg/day. It doesn't sound very much when you can go and buy vitamin C tablets which are 1000mg/day but the key with that is our body can't absorb all of that at one time.”“People are only over-consuming in nutrients of concern.”“How we live, where we live, our lifestyles, our overall diet composition, how much exercise we are doing; all of these things really effect magnesium intake.” “Your body is not going to run out of calcium in terms of your blood levels. But what happens is when you don't have enough calcium in your blood it will start to leach out of your bones.” “Vitamin D intake will help to decrease fracture risk. We need sufficient vitamin D to make sure we can adequately absorb calcium.” “Iron, vitamin D, calcium and the omega-3s, if you are exercising and very active. If you are concerned about priority nutrients those are the four. The other one that is also highlighted is selenium, that's because it has antioxidant function. Selenium and vitamin E also work together, so getting both of these in.”ReferenceStarck CS, Cassettari T, Beckett E, Marshall S, Fayet-Moore F. Priority nutrients to address malnutrition and diet-related diseases in Australia and New Zealand. Front Nutr. 2024 Mar 13;11:1370550. doi: 10.3389/fnut.2024.1370550. PMID: 38544756; PMCID: PMC10966131.Support the show

A deep dive into the science of the menstrual cycle, nutrition, and exercise. Evidence-based chats on hormones, training, and fuelling your body right!We cover: 3:00 Underrepresentation of females in the scientific literature 6:00 Why a narrative review on dietary energy intake across the menstrual cycle was completed7:15 Description of the evidence-base on the effect of the menstrual cycle phase on energy intake9:10 Phases of the menstrual cycle11:05 The effect of the menstrual cycle phase on energy intake14:00 The effect of certain foods and macronutrients across the menstrual cycle 17:00 Any other interesting pieces of research since the 2023 narrative review 18:35 What else could be driving the increase/decrease of energy across the menstrual cycle?19:10 Effect of the menstrual cycle phase on exercise performance and physiology22:00 Katherine's key message for women24:00 Katherine's thoughts on some of Dr Stacy Sims messages 29:15 Does timing of post-workout snack/meal matter? 32:00 Training across the menstrual cycle 35:00 How will this field of research progress over the next 5, 10, 15, 20 years! One-liners you don't want to miss:"That second half I guess you could say, of the menstrual cycle after ovulation, energy intake is higher and there seems to be a little bit more of a consistent pattern, that energy intakes higher in that luteal phase than in the follicular phase of the menstrual cycle.”“Try and have the unprocessed foods - fruits and vegetables, so basically increasing your micronutrient intake (your minerals and vitamins) could help alleviate some of those symptoms that might get around menstruation.”Support the show

Amy Williams from the Good Food Institute Europe joins us to explore the alternative proteins landscape across Europe. We cover: How alternative proteins are viewed across Europe now and previouslyWhat alternative proteins are people buying? What is happening in alternative protein research and how is it evolving? Alternative protein research and effects on health Alternative protein and nutritional adequacy What about plant-based milks? "Next Gen" alternative proteins References Story in EuropeSales reportsEuropean retailer initiatives on price parity and report on advantages for helping retailers meet emissions targets. Scitech reports on European research funding and publishing landscapeUK research centresDanish PB action planFermentationPrecision fermentation pageState of the industry fermentation report (global)PB meat literatureCVD systematic review and meta analysisOverall systematic review looking at health impacts as well as environmental impactsEat-Lancet commentary on adequacy and role of APsRCTs exploring muscle synthesis rates in protein matched whole food and protein matched pb containing pb meat in elderly cohorts compared to conventional meat control. MilkGermany dietary guidelines & advice on PB milkUK's Food Foundation summary of PB milk considerationsIodine papeUPFUPF pageUK and French govt findings on evidence quality on UPF‘Plant-sourced' studSupport the show

It's Pulses Week and this year I've teamed up with The Grains & Legumes Nutrition Council and we are keeping it easy! We cover: 10 easiest ways to include legumes (beans/peas) in your diet FREE e-RECIPE BOOKOne-liners you don't want to miss:“Legumes support a healthy gut, help improve overall health, are full of key nutrients like protein and fibre and reduce risk of chronic disease.”“1 cup of cooked peas provides 8g of protein and because it is a plant protein, also provides fibre, about 8g. In terms of micronutrients, just to name a few - peas contain iron, zinc, vitamin C and vitamin K. ““Now it doesn't get much easier than canned legumes. Crack the can, drain the liquid and you have your beans. One of the easiest ones for forming a dish is the four bean mix can. I mean, who doesn't love a 2 for 1 let alone a 4 for 1.”Support the show

Sushi is a quick, easy, better-for-you takeaway option that is popular by many. It's time to dig into the nutrition alongside Jiwi chef and 4th place getter on NZ Masterchef, Hana Kirk. We cover: Behind the scenes Masterchef What is sushi? Differences between sushi in NZ/Aus vs Japan Changing landscape of sushi and diet in Japan What is actually in sushi Sugar in sushi rice Black/brown rice vs white rice How to make sushi Homemade sushi and how long it lasts How much soy sauce to have with sushi One-liners you don't want to miss:“Teriyaki chicken sushi is not a thing in Japan.”“Do a temaki sushi (cone-shaped sushi) at parties. It's so much fun and it's way quicker and you get to choose your filling for each bite you have which makes it really fun and interactive.”“Traditionally, when you have the traditional sashimi, you only use a little bit of the soy sauce. And you don't put the soy sauce on the sushi, you are meant to dip your sushi in the soy sauce on a little plate. Even pouring it on in Japan is a bit like…what are you doing…”Support the show

Fern Ho, CEO and Co-Founder of The Leaf Protein Co. joins us to talk about a protein source you may have not heard about yet!We cover: What is leaf protein? The extraction process Global competitor landscape Other plants and their protein extraction Commercialising leaf proteinWhat stage is Leaf Protein Co. currently at? How is your product performing once applied to different formats and food matrices? What the future holds for Leaf Protein Co The future of the protein industry One-liners you don't want to miss:“Rubisco protein enzyme can be found in pretty much any leaf of any pant on earth and this is how it comes to be this most abundant protein on earth.”“To date is hasn't been commercially made available. That's potentially the nut we are trying to crack is to bring to market this amazing plant protein.” Support the show

Welcome to The Weekly Motivation by Steph Polson, your go-to podcast for quick bursts of inspiration, accountability, and support. Every week, I'll share practical tips, uplifting messages, and the encouragement you need to go beyond your goals. It's about more than just achieving a goal—it's about the ongoing journey, building emotional resilience, and staying accountable along the way.There is a typical health trajectory that Kiwi's and Aussie's follow. Find out if you are on this trajectory and what you can do about it!Support the show

Subscriber-only episodeWelcome to The Weekly Motivation by Steph Polson, your go-to podcast for quick bursts of inspiration, accountability, and support. Every week, I'll share practical tips, uplifting messages, and the encouragement you need to go beyond your goals. It's about more than just achieving a goal—it's about the ongoing journey, building emotional resilience, and staying accountable along the way.There is a typical health trajectory that Kiwi's and Aussie's follow. Find out if you are on this trajectory and what you can do about it!

Subscriber-only episodeWelcome to The Weekly Motivation by Steph Polson, your go-to podcast for quick bursts of inspiration, accountability, and support. Every week, I'll share practical tips, uplifting messages, and the encouragement you need to go beyond your goals. It's about more than just achieving a goal—it's about the ongoing journey, building emotional resilience, and staying accountable along the way.Are you on your weight loss journey and not celebrating what you would consider to be minor weight loss progress? There are many health benefits that come with even modest amounts of weight loss and you need to know about them!

Sunny Nathu left Auckland weighing 108kg, landed in Singapore for a work secondment, and said to himself that this has to stop, “if I go further down this path there is no turning back”. 6-months later Sunny has lost 15kg, well on his way to his 80kg goal weight, and is feeling better than ever! We cover: 02.50: Sunny's weight gain and poor trajectory of health prior to transformation 06.50: Weight loss attempts09.30: Lack of sleep and it's impact on health 11:00: The burning desire to feel fitter and healthier 12.10: What Sunny started to do when he landed in Singapore 15.25: The #1 Key Factor To Sunny's Health & Weight Transformation18:00: Competing priorities of social life and health19:00: Other aspects of health that come with weight loss - mental health 22:00: Sunny's final piece of advice 24.15: Your realisation moment - you truely believe this is what you want One-liners you don't want to miss:“It seems so clear now, but I guess back then you are pushing through. You know you aren't making the right choices but you go okay it's just one choice here and one choice there and you forget that it is all adding up.” “I was 108kg and I went I've got to change the course of my life and the only way I can do is by becoming fit and healthy. So that old thing of when you really want something and you believe you want something you will start to do anything to achieve that. Prior to that I wanted to lose weight and be fit and healthy, but did I truely believe that I wanted it? Maybe, not sure. But when I landed in Singapore I truely understood that is what I wanted and needed.” “It can be a virtuous cycle or it can be a vicious cycle.” Support the show

Subscriber-only episodeLISTEN HEREWelcome to The Weekly Motivation by Steph Polson, your go-to podcast for quick bursts of inspiration, accountability, and support. Every week, I'll share practical tips, uplifting messages, and the encouragement you need to go beyond your goals. It's about more than just achieving a goal—it's about the ongoing journey, building emotional resilience, and staying accountable along the way." In this short episode of Change Your Mindset, Beat the Sick: What to Do When You Feel It Coming, you'll discover my #1 mindset and action to help beat sickness before it takes hold. If you're starting to feel under the weather, learn one key tip to support your immune system and prevent a cold or flu from taking over. Tune in for actionable advice to stay healthy and strong, no matter what season it is.

The Grains & Legumes Nutrition Council's Whole Grain Week is here! We're bringing you Karlu Chu, The Healthy Grain CEO to take us on the journey of BARLEYMAX® and show us why this whole grain really is a superfood. We cover: About Karlu Chu, CEOBARLEYMAX® cultivated by CSIRO What is BARLEYMAX®? BARLEYMAX® growers Use of BARLEYMAX® in food products The scientific evidence of BARLEYMAX® and gut healthElevate Food CoCollaboration in the journey of BARLEYMAX®Global Health TrendsOne-liners you don't want to miss:“BARLEYMAX® is a whole grain which has more than 30% fibre and 16% plant protein and also 4 types of prebiotics including fructans, arabinoxylans, beta-glucans and also resistant starch.”“We are bringing to the consumers here a more complete set of products which are 100% BARLEYMAX®. So consumers can get their BARLEYMAX® in bread, in cereals or as a snack or salad topper.” 

The Grains & Legumes Nutrition Council's Whole Grain Week is here! We're bringing you Jessica Ferguson, the Weet-Bix™ Dietitian to answer your top questions about Weet-Bix™. We cover: What are Weet-Bix™ made of? What does 100% wholegrains mean? How many wholegrains in Weet-Bix™?  Why you should eat wholegrains How many wholegrains to aim for each dayNutrition & health benefits of Weet-Bix™ Dietitian's top ways to eat Weet-Bix™One-liners you don't want to miss:“We can look at what Aussie's are purchasing and when we look at the most recent data we see that only 1/3 of the recommended daily serves of grains and cereals foods were actually those that were whole grain or high in fibre. This is quite low and a steady decline from the previous 3-4 years.”“Weet-Bix can be that vehicle to top with your favourite chopped fruit, milk of choice, low fat yoghurt, sprinkle of nuts and seeds and you pretty quickly have a well-rounded brekkie.” 

The Grains & Legumes Nutrition Council's Whole Grain Week is coming soon (next week!). We're bringing you Elissa Price, PhD Candidate at the University of New South Wales to discuss her research findings on ultra-processed foods (UPF) and whole grains. We cover: What is food processing? Why are foods processed? Is it always bad? What is an UPF? The latest evidence on UPFs and healthRegardless of how whole grains are processed, what does the research tell us about whole grains and health? Can UPFs be part of a healthy diet? Elissa's three key takeaways on UPFs and whole grainsOne-liners you don't want to miss:“They categorise foods based on the level of processing and that UPF is that more extreme group of processing. They define an UPF based on the nature, extent and purpose of the food processing and are identified foods that have gone through more extensive processing.”“Higher ultra-processed food intake and worse health outcomes. Some of those being obesity, cancer, type 2 diabetes, cardiovascular disease, irritable bowel syndrome, depression and all-cause mortality. There is a lot of research happening in this space and a lot of links being made.”References Whole-grain health benefits Health effects of dietary risks in 195 countries, 1990-2017: a systematic analysis for the Global Burden of Disease Study 2017. Lancet, 2019. 393(10184): p. 1958-1972.UPF health associations Taneri, P.E., et al., Association Between Ultra-Processed Food İntake and All-Cause Mortality: A Systematic Review and Meta-Analysis. Am J Epidemiol, 2022.Martínez Steele, E., et al., Dietary share of ultra-processed foods and metabolic syndrome in the US adult population. Preventive Medicine, 2019. 125: p. 40-48.Lane, M.M., et al., Higher Ultra-Processed Food Consumption Is Associated with Greater High-Sensitivity C-Reactive Protein Concentration in Adults: Cross-Sectional Results from the Melbourne Collaborative Cohort Study. Nutrients, 2022. 14(16): p. 3309.Beslay, M., et al., Ultra-processed food intake in association with BMI change and risk of overweight and obesity: A prospective analysis of the French NutriNet-Santé cohort. PLOS Medicine, 2020. 17(8): p. e1003256.Nova UPF subgroup associations Mendoza, K., et al., Ultra-processed foods and cardiovascular disease: analysis of three large US prospective cohorts and a systematic review and meta-analysis of prospective cohort studies. The Lancet Regional Health – Americas, 2024. 37.Chen, Z., et al., Ultra-Processed Food Consumption and Risk of Type 2 Diabetes: Three Large Prospective U.S. Cohort Studies. Diabetes Care, 2023. 46(7): p. 1335-1344.Cordova, R., et al., Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: a multinational cohort study. The Lancet Regional Health – Europe.Nova UPF whole-grain exclusion Price, E.J., et al., Excluding whole grain-containing foods from the Nova ultraprocessed food category: a cross-sectional analysis of the impact on associations with cardiometabolic risk measures. Am J Clin Nutr, 2024.Nova and ADG discordance Nguyen, H., et al., Extent of alignment between the Australian Dietary Guidelines and the NOVA classification system across the Australian packaged food supply. Nutr Diet, 2024.

Join us for a conversation on alternative proteins through the lens of nutrition and health. We cover: What are alternative proteins? What are complementary proteins? Mainstream media on diet, health and alternative proteins Are conventional processed meat products (e.g. sausages, bacon) improving the nutritional profile of their products? Food Frontiers position on the ultra-processed foods How alternative proteins could be positioned within the Australian Dietary GuidelinesOne-liners you don't want to miss:“We are told constantly through dietary guidelines and information that comes out of health associations that processed meats are very bad for us. And it's gone to the extreme in some cases - state governments in Australia banning the use in school canteens of some of the processed meats. As by definition they are heavily processed, they have all sorts of processes involved in the production of that product that we now understand are detrimental to health and in some cases carcinogenic. ”“I think we are going to see the growth of portfolios within government that have a clear focus on food systems because it is going to become essential. We are seeing in Australia the pressure on our food systems that are coming from climate change, particularly areas that have been impacted by food and draught.”

To drink juice or not to drink juice? Tim Cassettari has been researching juice for the past 3 years, so we are in excellent hands as we cover the latest research on juice and health. We cover: Why study juice?What do dietary guidelines say about juice?The latest research Health benefits and health risks of juice The effect of juice on satiety & weight, dental health, brain health, gut healthThe optimal amount and type of juice What about pulp?The different types of juice processing and their effect on healthWhy might 100% juice have health benefits?How concerned should we be about sugars?What to look for on the label Practical considerations of juiceBigger picture health & nutrition learnings that can be taken from juiceOne-liners you don't want to miss:“Under extreme conditions juice can lead to worsening to some markers of dental health but we don't actually have evidence to say that's the case in normal circumstances.”“100% juice can also improve markers of cardiovascular health and help to lower markers of chronic inflammation.”“We now have 19 randomised controlled trials comparing 100% juice to non-calorie beverages, so that could be water, an artificially sweetened beverage. There is not one study that shows any change in body weight with 100% juice. ”

It's Women's Health Week and mental health always matters! Join us as we discuss what the evidence says when it comes to nutrition and depression & anxiety. We also look at a new study that was published in the Lancet comparing lifestyle (diet and exercise) and psychotherapy interventions. We cover: WHO definitions of depression & anxiety Rates of depression & anxiety in NZ and Australia Mediterranean diet & mental healthNew Lancet study around nutrition & mental health One-liners you don't want to miss:“Across Australia and New Zealand, rates of depression and anxiety are ever-increasing.”“Overall, research shows that diet is important to mental health, the same way it is to physical health. Eating healthier positively impacts mental wellbeing, such as improving depressive symptoms.”“Over eight weeks they found that those assigned the lifestyle intervention had a 42% reduction in symptoms of depression and a 37% reduction in the psychotherapy program.”Referenceshttps://theconversation.com/food-and-exercise-can-treat-depression-as-well-as-a-psychologist-our-study-found-and-its-cheaper-235952What exactly is the Mediterranean diet? Easy adjustments you can make now to reap health benefits

It's Women's Health Week and Clare Goodwin, the PCOS Nutritionist and founder of Ovie is here to answer your questions on PCOS. We cover it all, including how PCOS affects weight and fertility. We cover: What is PCOS?How common in PCOS? Does it matter if someone remains undiagnosed? Causes of PCOS Main symptoms of PCOSHow PCOS affects weight How PCOS affects fertility One-liners you don't want to miss:“For years and years women have been treated like hypochondriacs and so a lot of that stems from this women not being taken seriously with pain, especially period pain and being told that this is normal when it is absolutely not. And thinking we need to dull down our symptoms.”“PCOS isn't a particularly well named syndrome as a lot of the emphasis gets put on the “cysts” on the ovary which are just follicles and just a symptom of what was going on.”“We know that insulin and testosterone both cause body fat gain in females. So then we have this weight gain, and with this we get more testosterone and more insulin resistance, and this again causes more weight gain. And so it is this vicious cycle and in our body there is no negative feedback loop for this.”References https://www.ovie.io/

It's Women's Health Week and endocrinologist, Dr Megan Ogilvie is with us and flipping the script on menopause. Megan draws from other cultures and looks at menopause through a positive lens. A must-listen for all women that will leave you feeling aspired! We cover: What is menopause? And what is “normal” for women? How do you think women should view this time? What does this time really mean? Menopause myths Menopause and belly fat, why? One-liners you don't want to miss:“In the 1800s life expectancy was about 45-50 years, we all died of our postpartum haemorrhage having our eighth baby. In 2024, life expectancy for women is about 85 so we can all expect very reasonably to live about 1/3 of our lifetimes in our postmenopausal years.” “Increasingly, science is showing us that this midlife time that is often the menopausal time for women, is a real window of opportunity to shape their health and wellbeing and therefore quality of life over their postmenopausal years.” “All of this talk around menopause which is so vast now is mostly good, but it's a very negative Westernised narrative out there at the moment. It's all about you'll get this symptom, this symptom and this symptom then you get old and you become invisible. All tied up with Western ideas of ageing.”Referenceshttps://www.menopause.org.au/health-infohttps://erhassociates.co.nz/curated-resources

It's Women's Health Week and endocrinologist, Dr Sasha Nair is with us to discuss premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). We cover: What is PMS and PMDDSigns & symptoms of PMSPMDD the more severe variant of PMSWhat impacts PMS?How does PMS typically change throughout life?PMS myths Management & treatment of PMS How to talk to teenagers about PMSOne-liners you don't want to miss:“Things that may impact your symptoms are basically things that impact your nervous system sensitivity - stress, trauma, sleep deprivation. ”“PMS varies and is individualised. Sometimes it comes on very clearly at the time of having your period in the beginning, some people start to notice it after a traumatic event. It goes away by definition in pregnancy...”“The biggest myth is that PMS is normal or you have to put up with it.”“When you ovulate estrogen is at its highest point and a lot of people feel good at that time. Quickly after ovulation your estrogen drops quite suddenly and you can get estrogen withdrawal symptoms or headaches/migraines, drop in mood and energy…”

Are packaged snack foods creeping into your diet more than you would like? Join us as we look at what we are snacking on, how we are snacking and what changes could be made that take into account the reasons you love to snack. We cover: The Healthylife 2024 Living Healthy Report  An overview of recommended serve sizes from the dietary guidelines compared to those found on food packetsAustralian's favourite packaged food snacksHow snacking has changed across the last 4 years How core food groups and their consumption have changed across the last 4 yearsHow to improve portion controlWhat Healthylife does to help the snacking habits of Australians What snacks Simone recommends to children, teens and adults The easiest way to select better-for-you packaged food snacks Simone's take on how the population is going to move towards a healthier dietary pattern One-liners you don't want to miss:“Definitely biscuits, these are our biggest discretionary “unhealthy” food that people are purchasing, followed by ice cream. ”“Try and think about snacking as just a smaller meal, because that way you don't think about it as biscuits and ice cream and chocolate as much.”“How do we make sure that people are putting fresh produce into their basket? I think alot of that is probably around the misconception that healthy is more expensive. Yes we want convenience, but it is just as convenient to me to peel a banana than open a packet of bisicuits.”“We seem to have this social status where we talk about discretionary “unhealthy” foods as treat foods. We need to improve our language and embrace that fresh produce taste delicious. But we talk about, you have been really good so let's have a fast food burger, or chocolate, lollies, ice cream or at a party it is these sorts of foods. We sort of give a status that these foods are better, more rewarding and taste better than the others. 

No idea how much dairy you should be having each day? Laura Anderson, Global Head of Nutrition at Fonterra has you covered. This episode explores dairy through the lens of portions, recommended serve sizes and daily targets.We cover: Portions, serve size, serving - what do they all mean? Where New Zealanders go wrong with portion control Recommended serve sizes of dairy foods How do children and adults go at reaching the dairy targets? Does portion control matter when consuming milk, yoghurt or cheese? Has dairy consumption changed in NZ over the years?What role does the food industry play when it comes to portion control?Does dairy help with weight loss & weight maintenance? Nutrition criteria Fonterra follow when designing new products Laura's top 3 tips on choosing the right dairy products for them and in the right amountsOne-liners you don't want to miss:“49% of New Zealand adults are consuming the recommended serves of dairy per day (data from a survey carried out by Fonterra).”“ Most people don't know that most people who are lactose intolerant can still consume dairy without concerns. Cheese and yoghurt have much lower levels of lactose and milk even when consumed as part of a meal can often be well tolerated. ”“The serve size of milk is 1cup (250ml), cheese 2 slices (40g), yoghurt 3/4 cup (150-200g).”

The first of three podcast episodes on food portions! To kick us off we have Ashleigh Jones, Nutrition & Health Manager at Lite n' Easy to give us the facts when it comes to food portions and how to go about portion control (something we could all use a little help with). We cover: Portions, serve size, serving - what do they all mean? Where Australians go wrong with portion control Does portion control matter when consuming healthy foods? What role does the food industry play when it comes to portion control?What role does portion control play with weight loss & weight maintenance? Nutrition criteria Light n' Easy follow when designing new products Ashleigh's top 3 tips on choosing the right food portions for youOne-liners you don't want to miss:“Hyperpalatable snack foods, if you are eating these straight from the packet, which a lot of us are guilty of, you lose track really quickly.”“ It is up to food manufacturers on what the serving size actually is. It is great to work for a company who is ethical and transparent with how they do things. It would be easy to be a bit sneakier I guess if the company didn't have the same values.” “If in doubt measure it out. What I mean by that is if you're not sure how much cereal or chips, what a serving of vegetable is, it is actually a really good idea to get out the measure cups or the scale (and I am not saying to do this all the time as this wouldn't be healthy)...”

When hearing milk and gut health in one sentence, many would assume gut health ‘problems' or ‘issues'. Not today my friends! Dr Emma Beckett walks us through why milks role in gut health is overlooked and the early evidence behind milk and gut health. Emma also busts the top milk myths!We cover: Why is milks role in gut health overlooked? What are some unintended consequences of self-diagnosing oneself with lactose or dairy intolerance? The top milk myths that need busting this year! What is a2 milk and what are its benefits? The early evidence behind milk and gut healthOne-liners you don't want to miss:“There is really no data that says avoiding milk helps with weight loss. There is no data that says consuming milk increases weight or causes weight problems.”“ People don't feel the impacts of being low in calcium immediately. It's something where you can go yes I feel better, I cut dairy. It's not going to catch up on you until later in life when you start having trouble with your bone density. It's really easy to get caught up in the now and forget about the future when it comes to this food group and food.”“I would rather be farting in my 30s than have broken bones later in life.”

It's Men's Health Week and it's time for you to take the first step to being in charge of your health. Join Dave Monro, Chief Advisor of Food & Nutrition at the NZ Heart Foundation and I as we explore men's health and provide you with some actions to put you in the drivers seat of your health. We cover: Men's health in NZ - is it improving? What happens with men's health across the life stagesThe top 5 nutrition changes men should make and the impact they would have on their healthDave's core approaches/philosophies on health & nutrition Tips and tricks for busy DadsWhat Dave encourages men to do as part of Men's Health WeekOne-liners you don't want to miss:“As a man you don't want to be told what to do and how to do it.”“ 1 in 3 adults over the age of 30 have high blood pressure. Men a more likely than women to have high blood pressure and are also less likely to medicate.” “Your 30s should be a time where, or even late 20s, to get your health assessed and for a lot of guys a really great starting point is just understanding family history.”Other helpful links:My Heart Check ToolMen's Health Week 

Join us as Professor Rachel Brown provides a deep dive on the highly sought after weight loss drugs. So sought after, that there are shortages of these drugs across the globe. We cover: What is GLP-1?How is GLP-1 different in obese individuals?What are glucagon-like peptide (GLP-1) agonists?What are some known brands that people may have heard about? Where are these available? How long have these injections been around for? What are clinical trials showing when it comes to this medication and weight loss? Some people do not see weight loss on these drugs, why may this be? How do people describe their experience on the drug?With the absence of long-term safety data, what is the current recommendation for when individuals should come off the drug?What have clinical trials shown once participants stop taking the drug? It's important for people to get an understanding of the different aspects that meals play in impacting GLP-1. What are some key aspects for our listeners? Why should someone seriously consider working with a nutritionist alongside taking this drug? What does the future of weight loss look like 10, 20, 30 years from now? One-liners you don't want to miss:“It wasn't until 2014 that we saw that one of the GLP-1 drugs was approved for people with obesity in the US. It didn't capture the public's attention so much as there was some wight loss but probably not as large as what we are seeing today.”“It is quite impressive the weight loss that we are seeing. The Mounjaro (tirzepatide) actually has the highest weight loss that we have seen in clinical trials, up to around 22% of body weight is lost in people without diabetes and about 15% for people living with diabetes.”

Are you like everyone else and not sure what to believe when it comes to intermittent fasting and its effect on weight loss and health? Tune into this episode with Dr Evelyn Parr and get answers to your questions! What is fasting? What are some of the main types? Where does the fasting research originate from? What is time-restricted eating (TRE)? Why is TRE the focus of Dr Evelyn Parr's current research projects? What is the link between the circadian rhythm and TRE?What are the differences between early TRE and delayed TRE?What interrupts a fast? Are there differences between an 8, 10 or 12 hour eating window? What is the current eating window of Australian's & New Zealander's? Negative impacts of TRE Calorie restriction vs TRE How much evidence is behind TRE? What do we know about TRE and exercise/performance?TRE and reducing the risk of type 2 diabetes - Dr Evelyn Parr's current projects Fear of failure with TRE

Are you wanting to eat more plant foods but need a hand to get going? Join Sanitarium Senior Dietitian, Charlotte Coltart and I as we take you through 5 surprising health benefits of eating more plant foods and easy ways to add more to your plate. We cover: Have you tuned into part 1? There is a part 1 to this episode so start there. Surprising health benefit #4 Surprising health benefit #5Details on the GIVEAWAY! One-liners you don't want to miss:“One of the things often overlooked when we think about our skin health is the role of vitamin C. Vitamin C actually plays a huge role in helping our body produce collagen. Collagen supports our skin health and vitamin C is important for this. Where do we get vitamin C from? Fruits & veggies! “Not all carbs are created equal. Certainly things like lollies, soft drinks, cakes etc. when we eat them our body breaks down those carbohydrates really quickly which can lead to big spike in blood sugars and then a big drop in blood sugars. Eating these foods they may give you a quick pick me up and leave you feeling quite sluggish.”Click this link for the up_statuss & Sanitarium GIVEAWAYEasy Eats eBook | Sanitarium Health Food Company

Are you wanting to eat more plant foods but need a hand to get going? Join Sanitarium Senior Dietitian, Charlotte Coltart and I as we take you through 5 surprising health benefits of eating more plant foods and easy ways to add more to your plate. Do you also want to go in the draw for our giveaway? Well, tune in to find out more! We cover: The evidence behind plant-based dietary patterns What does plant-based actually mean? As well as plant-based claims on food products. A major myth on protein and amino acids Surprising health benefit #1 - Hunger, cravings and blood sugar controlThe requirement for not only protein, but fibre for satiety Protein and fibres impact on sugar cravings and blood sugarsSurprising health benefit #2 - Gut health The most important foods for a healthy gut What happens to out gut health if we don't eat the right foods? Probiotics and fermented foods Surprising health benefit #3 - Mood Recent research on food & mood How food affects your mood One-liners you don't want to miss:“There is also some evidence that consuming healthy sources of protein and fibre can help reduce sugar cravings. Not only do they help us feel fuller for longer, protein and fibre also help to stabilise our blood sugars.”“A study which is hot off the press found that every three per cent increase in plant protein consumption was associated with a 38 per cent higher chance of staying healthy for women as we age, which means fewer chronic diseases, better physical mobility and mental health, and less cognitive decline.”up_statuss & Sanitarium GIVEAWAYEasy Eats eBook | Sanitarium Health Food CompanyReferences Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses' Health Study cohort - ScienceDirect

Ever wonder what the Mediterranean diet actually is and why it is regarded as one of the healthiest dietary patterns in the world? This conversation strikes a balance between the traditional Mediterranean diet and what may actually be achievable for everyday Kiwi's & Aussie's.We cover: What is the Mediterranean diet?What is a dietary pattern or eating pattern? What are the health benefits associated with the Mediterranean diet?What's in the NEW Fresh Start by My Food Bag Mediterranean meal planThe Mediterranean diet is uniquely characterised by large intakes of extra virgin olive oil. What is the difference between extra virgin olive oil and olive oilAdherence to the Mediterranean diet in NZ & AustraliaEasy adjustments Kiwis and Aussies can make right now to their dietary patterns to reap the health benefitsWhat other non-dietary factors are included as part of the Mediterranean diet? Summarising: 3 key actionable steps for listeners One-liners you don't want to miss:“The evidence has really strengthened over the last decade. Even though it has been around for a long time, it is more recently we have had clearer and stronger evidence for health outcomes.” “If you look at the evidence collectively, we have evidence from long term observational studies and also randomised controlled trials looking at various heath outcomes. What I would say, some of the strongest evidence is in relation to managing our weight, supporting heart health and protecting against diabetes.”Grab The 3 Simple Steps To A Mediterranean Diet right here! References Australian adult adherence https://pubmed.ncbi.nlm.nih.gov/31635208/https://pubmed.ncbi.nlm.nih.gov/36458481/https://www.mdpi.com/1660-4601/17/24/9321NZ adult adherencehttps://www.mdpi.com/2072-6643/15/12/26633 Simple Steps To A Mediterranean Diet | Uncategorized - Fresh Start (myfoodbag.co.nz)FREE! Mediterranean Meal Plan | Fresh Start (myfoodbag.co.nz)https://www.freshstart.nz/

Ham & cheese toastie a winner in your household? School canteens in Western Australia have new restrictions in place which limit ham. Tune in to hear what's changed and the evidence behind it. We cover:New school canteen guidelines in Western Australia - why guidelines exist and what's changed? Key challenges that arise when creating nutrition guidelines around foods and drinksWhat is the evidence behind the restriction on ham?If choosing ham, how do you go about choosing a better one? What are some alternatives to ham? What about processed turkey or chicken slices? One-liners you don't want to miss:“Western Australia changed the guidelines that they provide to their schools. It refines where each food was categorised in terms of the traffic light system. Ham was one that was moved from being an amber food to a red food. Red meaning it can't be on the menu. There was a small catch, canteens could still sell ham for only two days per week if it was already on the menu before they made this change to the guidelines.”“This had some parents reportedly concerned, confused or frustrated about what that may mean their children would have access to at school.”“The change in WA was a change to the guidelines overall, it wasn't a change just to single out ham. Where we have seen the implication the most is with ham. A challenge we have is staying up with scientific evidence on what is good food to eat, but we're able to communicate that with schools and often volunteers who are supporting school canteens to run, in a way that is going to support them and not hinder them or create additional problems.”References https://theconversation.com/why-ban-ham-from-school-canteens-and-what-are-some-healthier-alternatives-for-kids-lunches-223341

It's Pulse Week in February! In this episode we are joined by Theresa Pham, Nutrition Manager of the Grains & Legumes Nutrition Council. We are sharing the benefits of pulses/legumes and helping you find them in the supermarket!We cover:The benefits of pulses/legumes (in other words, beans & peas!)What legumes are in the supermarket and where to find themWhy there has been a 12% increase in legumes in the supermarket the past two yearsThe most popular legumes What nutrition and health claims are used on legumesThe highest fibre and highest protein legumes Theresa's favourite ways to cook and eat legumesGLNC's position on the Australian Dietary Guideline review and how plant proteins should be positionedOne-liners you don't want to miss:“Soluble fibre, resistant starch, insoluble fibre which has many benefits to gut health and as we know good gut health helps reduce the risk of chronic disease.” “Australians are only consuming about 19g of legumes each day, which is significantly lower than the recommendations which is half a cup (75g). We are only having about one quarter of the recommendations.” “Based on our audit that we collected, we found that borlotti beans have the highest fibre content followed by navy beans.”GLNC Recipe Book!https://www.glnc.org.au/wp-content/uploads/2024/02/Love-your-Legumes-Recipe-Book.pdf

Feeling uninspired about using the canned chickpeas in the cupboard? After listening to this episode you will know why you need to start eating more chickpeas and other legumes and how to go about it. We cover: What are plant proteins? What are legumes and pulses?How many legumes should we be consuming? Nutrition and health benefits of legumes Cost & environmental benefits of legumes Easy ways to add legumes to your snacks and mealsTeri's opinion on how plant proteins should be positioned in the dietary guidelines One-liners you don't want to miss:“If you're not having an animal protein in your meal, really you need to be having one cup of legumes. This would be assuming you are having no other protein sources which is not what the typical Australian is doing.”“When I use dried legumes I don't even measure. I rinse them, pour them into a bowl, cover it with water and leave it overnight. It takes less than 30 seconds to set this up and they are ready the next day.”“Studies have shown that one meat-free meal per week could save $40 per month off your grocery bill.”ReferencesPlant protein & health benefits (Norde et al. 2021; Morze et al. 2021; Trauchburg et al. 2023; Liu et al. 2020; Govindaraju et al. 2018; Gauci et al. 2022; Denova-Gutierrez et al. 2018; Pastore et al. 2022; English et al. 2021; Koutras et al. 2022; Bhandari et al. 2023; Zeraattalab-Motlagh et al. 2022; Eslami et al. 2020; Ramezani-Jolfaie et al. 2019; Pameijer et al. 2022)Cost savings of one meat-free meal a week https://www.canstarblue.com.au/groceries/average-meat-cost/Environmental benefits of plant-based diets https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9024616/GLNC Recipe Book! https://www.glnc.org.au/wp-content/uploads/2024/02/Love-your-Legumes-Recipe-Book.pdf

Rosemary is a stand-out Australian nutritionist and dietitian whose work has been acknowledged with an Order of Australia award. The Australian Dietary Guidelines (ADGs) are Australia's leading public health nutrition resource. Every few years (when there is funding) the ADGs are reviewed and updated. Join us as Rosemary weighs in on the current ADG review. We cover: Promotion of the DGs Sustainability International DGs Expert Committee & Governance Committee The “very high priorities” of the current reviewThe need for the DGs to be practical Stakeholder engagementAnimal protein vs plant proteinPlus morePlease refer to the up_statuss website for the NHMRC written responses. 

Amanda Brien takes us through the  nutrition highlights of the latest season of Eat Well For Less NZ. Coffee drink sachets what is actually in them? Are 98% sugar free ones better? How to create an after school/work snackWhere people go wrong with meal planningOne legume dish that every Kiwi & Aussie should know about Amanda's take on food prices in NZ 

In this episode we look at how to avoid weight gain during the holiday period, without any loss of joy. Joy is a non-negotiable during the silly season right?! We discuss a 2023 study which looked 375 Australian adults who weighed themselves across an entire year. This study was the first to look at changes in weight across a full calendar year in a southern hemisphere country! We cover: - Annual weight changes - When weight changes occur across the year - festive periods, weekly fluctuations, seasonal variation- 4 key areas to think about during festive periods - Why a little bit of nutrition defence could go a long wayOne-liners you don't want to miss:“The study found that weight gain was prominent during the festive seasons, so in Easter we are having chocolate eggs and hot cross buns and slapping that butter on there, the average weight gain here was 244g.” “In this particular study, 1/4 of participants finished the year 2% heavier than when they started which was an average increase of 1.7kg.”“So now what….is it about now worrying about weight gain this festive season. No, this is the time of year you can sit back relax and enjoy time with your loved ones after a big old year. What I've got are 4 key areas you can think about... "“If you don't start doing a little bit of nutrition defence during the festive seasons the weight gain may very well catch up on you.” Reference https://jamanetwork.com/journals/jamanetworkopen/article-abstract/2807660

Throughout Whole Grain Week in November questions came in about grain food products that are found on supermarket shelves. Thanks to those who sent them through! We take a look at:- Abe's Supergrain Bagel- Vogel's Original Mixed Grain Toast- Weet-Bix Bites Berry

An episode for the Aussie listeners, brought to you by The Grains & Legumes Nutrition Council in celebration of Whole Grain Week in November. Australian Native Grains are re-emerging and Jacob Birch (an academic & entrepreneur) is here to tell us where the opportunity lies. We cover:The nutritional composition of Australian Native GrainsWho benefits from popularising the health benefits of native foodsBreeding for commercial viability at the cost of nutritionNutritional quality of food grown in degraded landscapesThe vision for Australian Native GrainsIndigenous principles of reciprocity, relationality, respect & responsibility in relation to food and healthOne-liners you don't want to miss:“Grain comes from grass whether it's wheat, rice, barley, corn they are all in the grass family. We have 1100+ native species of grass and quite a few of those have been used in the past by First Nations People in a similar way that you would use grains anywhere else in the world.”“Protein levels equivalent to what you get in chicken breast.”“Our natives take a lot of extra processing to get the grain out of the husk. We need to showcase how to do that on a commercially viable scale.”

It's Whole Grain Week in November! In this episode we are joined by Kathy La Maccia, General Manager of the Grains & Legumes Nutrition Council. We are going against the grain and busting 5 top myths about grain foods. We cover:Myth: Eliminating carbs is the key to weight lossMyth: Grains cause bloatingMyth: Grains cause inflammationMyth: Grains cause blood sugar levels to spikeMyth: Those with coeliac disease can't eat whole grainsOne-liners you don't want to miss:“People can see sudden weight loss shifting into a low carb diet because carbs do cause the body to store extra water. So the sudden weight loss is essentially the water weight loss.”“When you have refined grains they definitely do increase some inflammatory markers, but that is the complete opposite to what whole grains do.” “If you are having a refined grain like white flour or white bread, they do have a much higher and faster peak in blood sugar levels. What we are talking about are whole grains - which are full of fibre which actually help to maintain a more steady blood sugar level.”References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627338/https://pubmed.ncbi.nlm.nih.gov/18005489/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9777732/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821887/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537883/https://pubmed.ncbi.nlm.nih.gov/24158434/

The Grains & Legumes Nutrition Council's Whole Grain Week is here! We're bringing you Ali Baldwin, the Nutritionist at Arnott's, to answer your top questions about Vita-Weat. Your top questions:Are Vita-Weat good for you? What does 100% whole grains mean?What's the Health Star Rating of Vita-Weat?Are Vita-Weat plant-based?How do Vita-Weat support digestive wellbeing?Are Vita-Weat high in carbs?+ plus more!One-liners you don't want to miss:“This little crispbread packs a whole grain punch, they are made with 100% whole grains and those whole grains deliver a natural source of fibre which helps support your gut. It also provides a natural source of vitamin B3 which is an essential B vitamin which helps you unlock your energy for the day.”“A chocolate coated Vita-Weat is surprisingly good.” :p“Vita-Weat is made from 100% whole grain and that means that all of the grain used to make Vita-Weat is a whole grain and comes from a whole grain. 

It's Whole Grain Week in November! In this episode we are joined by Kathy La Maccia, General Manager of the Grains & Legumes Nutrition Council. We dive into whole grains and why they are one of the missing pieces when it comes to health for the whole family and what you can do about it.We cover:The difference between whole grains and refined grainsWhat “made from 100% whole grains” means on food packagingThe key health benefits of incorporating whole grains into your family's dietThree simple ways the whole family can enjoy whole grainsHow to minimise food waste when it comes to whole grainsOne-liners you don't want to miss:“A diet low in whole grains was the second biggest risk factor for mortality.” “1 in 3 toddlers in Australia are constipated. Healthy bowel habits are of huge importance and it needs to start early".“As we move on in age everyone at some stage is trying to manage their weight. Whole grains are a great way to manage weight. They help with satiety and keeping us fuller for longer.”References https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(23)00123-8/fulltexthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC9777732/https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/impact-of-whole-grains-on-the-gut-microbiota-the-next-frontier-for-oats/7D421E4843AEA0E4548A92BBC284093Ehttps://pubmed.ncbi.nlm.nih.gov/29985786/https://pubmed.ncbi.nlm.nih.gov/24158434/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310957/

In under 15-minutes I answer your top 5 questions on chia seeds! Your top 5 questions:What are the benefits of eating chia seeds?Is it good to eat chia seeds daily?How much chia seed should you eat a day?Can chia seeds reduce belly fat?Do you need to soak chia seeds before eating? 

The Nutrition Society of New Zealand released a podcast series where they interviewed a group of NZ Registered Nutritionists to help graduates and early career nutritionists navigate their nutrition career. Emma Wylie interviews Steph Polson about her nutrition career to date. From how Steph's upbringing and certain “moments” have influenced her career path, to landing her dream role at Sanitarium, to now spreading her message about nutrition through the up_statuss brand. We cover: What Steph's upbringing with food and health was like and how that shaped her career path What was it that lead Steph on the path of nutrition? Some of the people and moments that have influence Steph along her journey The transition from study into the workplace and what it really takes to land a "dream job"Career growth prior to landing Sanitarium role Career growth at Sanitarium What is up_statuss out to do? What is next for Steph? If you could go back and change something with your career what would it be? 

Kiwi's and Aussie's love a drink or three. But does your knowledge on alcohol stop at “hangover”? This conversation strikes a balance between recommendations and what may be realistic for you. This discussion is based around the most up-to-date synthesis of evidence from the Heart Foundation NZ's 2023 alcohol position statement and Canada's Guidance on Alcohol & Health 2023.We cover: Alcohol is a psychoactive substance - what does that mean? How does alcohol affect the body?Where is the evidence strongest when it comes to alcohol intake and health risks?The key heart health outcomes from the NZ Heart Foundation 2023 alcohol position statementThe Mediterranean diet and red wine Are some alcoholic drinks better than others (beer vs wine vs spirits etc.)? What do the current New Zealand and Australian alcohol guidelines recommend? What is the evidence that underpins daily vs weekly standard drink limits? The Canadian alcohol guidelines use the most recent evidence when it comes to alcohol and health. What are their recommendations? Why does New Zealand have different standard drink recommendations for females and males? Food products must contain nutrition information panels. What about alcoholic beverages? Has there been much research done on zero and low alcohol products?Are younger people drinking less? NZ's alcohol use is projected to increase over the next decade and likely by adults aged 50 years and over.Relationship between accessibility and affordability of alcohol and its consumptionQ+A (questions from social media followers) One-liners you don't want to miss:“Prior to this there were lots of myths floating around like “I am going to drink red wine instead of white wine because this is going to benefit my heart”“In Ireland earlier this year they have announced they are making changes to mandatory labelling of alcohol. There will now be a health warning for cancer and liver disease.”“Essentially our key message was that any steps you can take to drink less is going to benefit your heart health but also your overall health too.”Reference links:https://www.heartfoundation.org.au/getmedia/9990a17c-19f7-41fd-a276-ca747df3801b/210311_Position-Statement-Alcohol.pdfhttps://ccsa.ca/canadas-guidance-alcohol-and-health

You've probably heard about the Health Star Rating (HSR) by now. Either via news articles pointing out its flaws or Hamish & Andy as they give it their comedic spin. It has been the centre of much controversy and confusion - but can it actually help you during your supermarket shop? I've bought in two people to have this conversation. An everyday shopper like many of you (Jimmy) and a former pro who has applied the HSR to food products for a number of years (Marie). We cover: How your everyday shopper may perceive the health star rating (HSR)Why the HSR exists How many products actually display the HSR on their product? The HSR in mainstream media The algorithm - how does it work? The categories - what are they? Review of the HSR in 2020Why does the exact same product have different star ratings? Algorithm rules you need to know How can you use the HSR? Does the HSR align with the dietary guidelines?One-liners you don't want to miss “The big problem around the health star rating at the moment is the lack of education to the consumer. I don't think people understand that it is grouped on products and it isn't necessarily reflective of how healthy it is for you, but a healthier option than others in that same category.” “There are now automatic star ratings on top of the algorithm to fix some of these previous problems of the system.” “Nutrition isn't simple, creating an algorithm that simplifies nutrition down to a star rating from 0.5 to 5, this is a huge feat. There is always going to be inconsistencies.”“All HSR are done on a per 100g basis so serve size is not a consideration of the health star rating which I think is another thing that people get confused about.”“The HSR does't take into account the processing of a food. It is more of a nutritional measure rather than processed.”“Health star rating isn't all encompassing, it essentially just uses most of what is on the nutrition panel.”“I also like to use the HSR as a red flag or a green flag. If something has a lower rating than I thought it should, it prompts me to take a further look into the nutrition of the product.”“If you can, take your learning a little bit further. Say there is product you consume all the time and you have no idea why you consume it, look at the HSR. Then if you are feeling really into nutrition that day, flip the box over and look at the ingredients list and see if you can learn a bit more that way as well.” P.S. The last 10-minutes of the podcast we didn't have Marie as she had other commitments and our podcast went a little longer than expected..!

If you love a fizzy drink or two - this one is for you. With Dr Tim Crowe's extensive nutrition research background we discuss the WHO's advice against using non-sugar sweeteners for weight control. By the end of this episode you will know how to apply this guidance to your everyday. We cover: Background of added sugars and non-sugar sweeteners in the diet Overview of the WHO's systematic review (the evidence that informs the new guideline)Non sugar sweeteners and weight control in the short & long termPotential undesirable effects from long-term use of non-sugar sweeteners such as increased risk of type 2 diabetes and cardiovascular diseaseOther health effectsNon-sugar sweeteners and their impact on eating behaviour (e.g. appetite and desire to eat) Non-sugar sweeteners and their impact on sweet preference (e.g. sugar intake and sweet taste perception) Do individuals need to consider the overall sweetness of their diet? If so, how to do it.Non-sugar sweeteners in the Australian and New Zealand food supply One-liners you don't want to miss: “There is some evidence that we have been reducing the amount of added sugars in our diet over the last 10 or so years. And this is probably coming from a shift from the soft drinks to the diet varieties.”“If artificial sweeteners were to drive our consumption of sugary foods and overeat more, we should've seen a much bigger weight gain in the observational research.”"We have the WHO telling us that if you are drinking sweetened beverages your number 1 substitution is to swap this with naturally occurring sugars, so foods like fruit or a beverage that hasn't been sweetened. This will help reduce the overall sweetness of your diet and you should be doing this form a very young age.”“We can all agree we are eating too much added sugar, it's not only in soft drinks, many foods contain added sugar and the free sugars. We still have a way to go to reduce these in our diet hence the non-nutritive or non-calorie sweeteners being a partial solution to at least transition people to less sugar in their diet.”References Rios-Leyvraz M, Montez J. Health effects of the use of non-sugar sweeteners: a systematic review and meta-analysis. Geneva: World Health Organization; 2022. Licence: CC BY-NC-SA 3.0 IGO.Use of non-sugar sweeteners: WHO guideline. Geneva: World Health Organization; 2023. Licence: CC BY-NC-SA 3.0 IGO.Food Standards Australia New Zealand. Intense sweeteners review: Steviol glycosides risk assessment, March 2023. 

An all-encompassing conversation on the essential nutrient, iron. Iron deficiency is the most common nutritional disorder in the world. Angela Saunders brings 37+ years experience and has a particular interest in the adequacy of vegetarian and vegan diets. We cover: Concerns and importance of iron Groups of people considered most at risk of iron deficiency anaemia The three levels of iron deficiency and when you should be concerned Concerns when it comes to plant-based (vegetarian/vegan) diets and iron intake Are vegetarians and vegans at a greater risk of developing iron deficiency anaemia than omnivores? What is the difference between plant foods and animal foods when it comes to iron? Why is it that people commonly associate red meat as a better source of iron?Non-haem iron absorption is carefully controlled by our gut; we absorb more only when we need it. Is this a protective measure? Nutrients that enhance iron absorption and nutrients that inhibit iron absorption - do these matter? The US, Australian and NZ governments set higher iron requirements for vegetarians. Are these higher requirements necessary? Summary on what the research tells us about vegetarians and iron deficiency One-liners you don't want to miss:“In Australia, the groups we are most concerned about tend to be those that limit their food intake. Particularly young women and men who follow a restricted diet, perhaps for weight loss/ weight management or food intolerance or other concerns they may have. They are cutting back on grains, meat etc. - these folk are going to be at risk of iron deficiency.” “We have to acknowledge that there are some vegetarians and vegans, who without realising perhaps, are eating poorly planned, imbalanced plant-based diets, with an inadequate variety of food and they may not be thinking about where they are getting their iron from.”“If the diet is well-planned, vegetarians/vegans actually eat as much or more iron than omnivorous diets. That is quite an amazing finding.” “With iron from plants we only absorb what we need and this means our storage levels of iron don't get too high. This is actually very protective and may actually be one of the reasons why vegetarians have less risk of chronic disease because of the lower levels of iron, a pro-oxidant, in our bodies.”References Craig WJ, Mangels AR, Fresán U, Marsh K, Miles FL, Saunders AV, Haddad EH, Heskey CE, Johnston P, Larson-Meyer E, Orlich M. The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals. Nutrients. 2021 Nov 19;13(11):4144. https://pubmed.ncbi.nlm.nih.gov/34836399/Saunders AV, Craig WJ, Surinder K Bains, Posen JS. Iron and vegetarian diets. Med J Aust 2013; 199 (4): S11-S16. https://www.mja.com.au/journal/2013/199/4/iron-and-vegetarian-diets Craig WJ, Saunders AV. (2018). Critical Nutrients in a Plant-based Diet. In Winston J Craig (Ed), Vegetarian Nutrition and Wellness (pp. 213-230). CRC Press Taylor & Francis Group. Marsh, K., Saunders, A., & Zeuschner, C. (2018). The Health Impact of Eating Foods of Animal Origin: Evidence Regarding Animal Foods, Health, and Disease Risk. In D. Bogueva, D. Marinova, & T. Raphaely (Eds.), Handbook of Research on Social Marketing and Its Influence on Animal Origin Food Product Consumption (pp. 17-36). IGI Global.

Former All Black, Eroni Clarke has had life-changing experiences throughout season 1 and 2 of Match Fit. The TV show has been the catalyst to shift his mindset from health & nutrition not being a priority, to a realisation that general, day-to-day eating deserves a high performance mindset. We cover: Eroni's current role as Pasifika Engagement Manager at NZ RugbyMindset around food & nutrition in Eroni's 20s and 30s What is Match Fit and why did Eroni decide to get involved in this TV series? How do you stay on track when you have less accountability and support with fitness and nutrition through the TV show?Biggest food & nutrition strugglesWhat does Eroni think would've happened if he didn't do Match Fit? What all 20 & 30 year olds who don't have health problems (yet!) need to hear

“Heart disease takes years to develop, but the process starts in our 20s and 30s. When we are younger these years lay the foundation or the platform for heart health in our future years.” Our favourite one-liner from our chat with Lily Henderson, the National Nutrition Advisor at the Heart Foundation of New Zealand. We cover: Heart disease prevalence - is it improving? Do the number of heart attacks increase in the summer holidays? Why people in their 20s and 30s should care about their heart healthWhat does high cholesterol in your 20s and 30s really mean?Salt intake and the connection to your heart health What foods do we get most of our salt from? Should we be choosing iodised salt? How does alcohol affect our heart health?Getting the balance right when it comes to BBQ'ing this summerTop three tips for reducing salt! 

Are plant-based meat alternatives a “healthier” alternative to conventional meat? Teri Lichtenstein, Accredited Practicing Dietitian, co-authored a first-of-its-kind comprehensive report that did a deep analysis of plant-based meat alternatives in Australia & New Zealand.We cover: Introduction to the Food Frontier report - “Plant-Based Meat: A Healthier Choice?”What are meat alternatives? What are they made from? Criticism in the media Additives and food processing Report analysis and results Where should plant-based meat alternatives sit when it comes to the dietary guidelines? What future research can we be expecting from the plant-based alternative field? Teri's most wow nutrition moment in her 20+ year career so far 

-Welcome Luuka-What is canoe slalom? -New "extreme slalom" event at the Paris 2024 Olympics -Where Luuka's plant journey started -Has it been easy to trust you are getting the nutrition you need from a plant-based way of eating? -Protein and iron as a plant-based athlete-Changes (or not) since eating a plant-based diet -Luuka's favourite snacks and meals -Luuka's brand new book! Sustain: plant-based foods for active people