September 30, 2023 • 26 mins
From Leanne and Susie on The Nutrition Couch this episode:
- We discuss high protein breads and why we have a few issues with them;
- We talk meal kits and how to ensure you pick the right one for your family;
- Our listener question is about chia and whether it is a good breakfast option.
So sit back, relax and enjoy this week’s episode!
Tune in on Wednesday for your mid-week motivation.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Have you eaten protein bread before? Do you like it?
If you're a fan of all things protein, you may
have noticed that recently there's a few new protein breads
on the market, and we may have some issues with
a few of them. Hi, I'm Leanne Wood and I'm
CUSI Borrow And every week we bring you The Nutrition Catch,
the biweekly podcast that keeps you up to date on
everything that you need to know in the world of
(00:21):
nutrition as well as all things protein bread. Today we
discussed popular meal kits and the things that you need
to look at for when making sure that you're using
the right one. And our listener question is all about
cheer and are they a good breakfast option. The kicks
up today, Susie, you had some thoughts about the Holgar's
new protein bread, but we will start by saying that
(00:42):
we really love Holger's as a brand. This is not
a dig at Holger's, but they have released a new
type of health protein wholemeal bread. And originally when you
sent me the photo, we had a bit of a
chuckle because we actually thought it was the Hemsworth Brothers
promoting it. We thought they had gotten celebrities on board,
but upon closer inspection zooming in. It was just a
Chris look alike, wasn't it Lucky?
Speaker 2 (01:02):
I checked that before I got done the defamation on
the nutrition couch. My eyes aren't great at the best
of times, but I did. Honestly, when I sent it
to you thought it was the Hemsworth promoting protein bread.
And I thought, well, fair enough, but surely like you
make probably a bit more money as a Hollywood star.
Speaker 3 (01:16):
So that was my error.
Speaker 2 (01:18):
And I as I get older, leanne and a bit
more mellow and things don't irritate me nutritionly as much
as they once did.
Speaker 3 (01:23):
You know. I remember when I was.
Speaker 2 (01:24):
Young and you would see products that you know were
a bit dodged. You know, I'd get inflamed and put
it on social media and have a rant.
Speaker 3 (01:31):
But this bothered me.
Speaker 2 (01:32):
Now I am actually a big fan of the product
because Helgers have had a range of lower carb loaves
for some time, and I have always been a big
fan because the Helger's bread as a brand is reasonably
big slice, which is perfect for people who have high
energy demand. So when they released a lower car range,
which came in at about sixteen eighteen twenty grams of
(01:54):
car purchase slices.
Speaker 3 (01:55):
Not dissimilar to a bergen sweetly and again a very
good bread.
Speaker 2 (01:59):
I love it because it meant my clients had access
to a softer bread that was great for sandwiches, whereas
bergen can be a bit.
Speaker 3 (02:05):
Chewy and bit better with toast. So I've always loved
the lower carb loabs.
Speaker 2 (02:09):
Now, a couple of my clients had said to me
about the Helga's Protein bread.
Speaker 3 (02:14):
And I was like, what do you mean, Like, is
it the lower carb one?
Speaker 2 (02:19):
And so finally I picked up from this advertising and
I sent it straight to you because I said to you, I.
Speaker 3 (02:24):
Think it's misleading because.
Speaker 2 (02:27):
They're really heavily marketing this loaf, which is the Helger's
Health Protein wholemeal bread.
Speaker 3 (02:32):
So there's a big protein on the front.
Speaker 2 (02:34):
So my clients who are looking for protein bread and
I'll talk about that in a minute, will pick it
up and think it's protein bread. But on closer inspectionally
and of the nutritionals, you.
Speaker 3 (02:46):
Know ingredient wise, it's pretty clean.
Speaker 1 (02:48):
You know.
Speaker 2 (02:48):
I told me a wheat flour fifty percent soy protein
isolate to bump the protein up.
Speaker 3 (02:53):
A little bit.
Speaker 2 (02:54):
But if I look at the actual overall protein per
serve it is eleven grams.
Speaker 3 (02:59):
Now, I want to be very clear that, in.
Speaker 2 (03:02):
My mind is a dietitian that is not a protein bread,
because that is a typical amount of protein in a
whole grain bread. So, for example, two slices of burg
and Soilin has more protein than that at twelve point
four grams. So I feel that marketing a loaf that
is not low carb high protein, but just has a
(03:23):
typical amount of protein, maybe tad more because it's got
a bit of soy protein isolate added, but not as
much as it at berg and Soilin is confusing because
a protein bread, as we've spoken about on the Nutrition
Couch before, is that newer range of breads you can
find in Audi.
Speaker 3 (03:38):
The Hermann Brock brand, Macro have got one.
Speaker 2 (03:41):
Bergen have Got a protein bread which is upwards of
twenty grams of protein per two slices, and the carbohydrates
are low, typically less than five grams. So I feel
this brand is writing off protein almost maskrading is protein bread,
but it's not. It's a lower carb loaf that has
(04:01):
a typical amount of protein that's in a good quality
whole grain or in this instance, whole meal bread that's
had a little bit of soy protein isolate added. So
I'm recommending it to my clients because my clients who
again need slightly lower carbohydrate loads, who like to have
a sandwich, you know, two slices of that Helger's loaf.
It's got twenty five grams of car very similar to
two sizes of Bourbon sweeling. It's a very strong bread nutritionally,
(04:24):
it's got almost five grams of fiber. But I feel
that marketing it like it is protein or higher protein
than you would expect in a bread is misleading because,
as I said, there's other typical breads on the supermarket
who don't really mention protein, which actually have more. So
I think it's really confusing, and it doesn't surprise me
that my poor clients are confused.
Speaker 3 (04:43):
You know, I have to get them to go and
photograph the bread because they'll write in their diary that it's.
Speaker 2 (04:47):
Protein bread, and then I have to check because it's
fundamentally different nutritionals. You know, protein bread is typically very
high and very low in carbohydrates, so it fundamentally changes
the macronutrient intake. So yeah, I'm sort of a bit
you know, I think really you know, it's a good bread,
do you really need to highlight it in that way?
And I guess maybe maybe lower carb is a message
in supermarkets hasn't got the cut through, and hence they're
(05:10):
rather marketing its protein. But we want to be very
clear here on the nutrition couch. It is not protein bread.
It is a lower carb loaf that has a typical
amount of protein that you would find in two slices
of whole grain or whole wheat bread.
Speaker 1 (05:24):
Well, definitely it's you know, higher protein than say two
slices of white bread, for example. But you know, if
you're looking at another good quality type of bread like
you mentioned in the Berg and Soil in which as
dietitians we love that bread, so it is very similar
to that. So it's sort of sitting in middle ground,
isn't it just higher than traditionally two bits of I
don't know, a crappier type of high you know, white
bread or something. But it's not what we would consider
(05:45):
a protein bread. Because here's the thing. What our clients
will use protein bread for is the amount of protein
and a meal. A lot of our clients are putting
avocado water, a little bit of peanut butter on it,
and yes, peanut butter might have a little bit of protein,
but you're not getting a good twenty thirty gram wax.
So when we think about a nice breakfast option or
where we would use something like a protein bread ad,
we ideally want about twenty to thirty grams for most
(06:06):
people protein per meal. And if you're just taking some
avocado or putting a bit of veggimart and butter or
a bit of jam on your bread, you know, twelve
grams in two slices of bread isn't going to be enough.
But if you're putting something like eggs on or all
that sort of thing, sure of course you can boost
it up to the twenty grams. It's great. But as
us is that a lot of people are traditionally buying
this protein type of bread as the sole source of
(06:28):
protein in the meal, and it's just not high enough.
So they're sort of sitting in the middle. And that's
I guess where we have the problem with it. They
shouldn't be marketing as a protein bread because it's not.
It doesn't have as much as what you would want
for a well rounded, I guess, nutritionally balanced meal unless
you're putting additional protein on top, and to me, that
kind of defeats the purpose of buying a protein based bread.
If I was going to put eggs on it, if
(06:49):
I was going to put cottag cheeres on it, I
would just buy a normal type of bread.
Speaker 2 (06:52):
Because if you had two slices of that bread, which
would come in still twenty five grams for calve, and
we're assuming you were getting all your protein then you
had it with jam or honey, you basically end up
with a very high carbohydrate, relatively low protein breakfast overall.
And I do I think it gets really like nutrition
is confusing enough for consumers, for our clients, you know,
(07:14):
as I said, I've got to go now and look
at these, you know, really check what bread it is,
because it will pull my poor clients or getting.
Speaker 3 (07:19):
Confused, and it is confusing.
Speaker 2 (07:21):
So I think I'm thinking how I would I can
see why they're doing it. You know, protein, we know
is one of the high buzzwords in supermarket demand. If
you stick protein on something, everyone loves it, and I
can understand how lower carb perhaps wouldn't get cut through.
But I'm just thinking how I would have framed it.
I might have said, you know, teamed it together and
said rich in protein and lowering carbs. But I certainly
(07:43):
wouldn't have just highlighted the protein aspect of it. And yeah,
I'm sort of a bit disappointed because I think it's,
you know, the big brands.
Speaker 3 (07:50):
I've got responsibility to communicate clearly.
Speaker 2 (07:53):
And in that case, given there is a whole growing
skew of breads which are high protein brands, which anti
plus grams per two slices, and you know, I had
to look at a few different loafs for comparison, like
a tip Top nine Grain's got seven or eight gram
so that is only a couple of grams less than
this one that's been heavily.
Speaker 3 (08:11):
Marketed as protein or burg and soiling's got more.
Speaker 2 (08:14):
So Yeah, it's it was a really interesting one that
had come up, and I'm sure that it will do
very well in supermarket, but certainly it's not a bread
that I would be saying to my clients have with
jam or honey by any means, I would much steer
them towards actually a protein loaf.
Speaker 3 (08:29):
And we've mentioned some of those ones, which includes the
burgen protein.
Speaker 2 (08:32):
There's macro in wool worse there's the Herman Brot or
the Aldi brand, and they're actually protein, high protein breads,
and typically it's safe to say, leet, a high protein
bread should also be low carb. So that's the difference.
But yeah, taking magnifying glass to the supermarket because you've
got to work through it and differentiate yourself. It doesn't
certainly doesn't make it easy for consumers, does it.
Speaker 1 (08:53):
Yeah, And we're definitely not saying this is a bad bread,
not by any means, but just treat it like a
regular piece of bread. Just don't go, oh, this is
a great protein bread. I'm just gonna put whatever I
want in it and hit my protein requirements of the day.
So we're definitely not having a go at Helga's all
this bread. In general, it's a wonderfully nutritious homeal bread.
Absolutely go and buy it, but just don't be of
the opinion that it's got all of your protein needs
(09:14):
in there. That's all that we're saying. So it's really
again how brands market things to you. And as we
recalled this, we do our podcast a little bit in advance,
and today at the supermarket, SUSI I saw something I
was buying me as obsessed with raisin toast at the moment.
Sometimes to briber into the prem we give her a
little bit of raisin toast in the morning so we
can go for our walk. And I picked up the
I think it was a Tiptop brand and had no
(09:34):
added sugar on it, and I thought, oh, this is good,
Like no added sugar, raisin toast great. And I normally,
from a budgeting perspective, we'll just buy the Coals brand
of raisin toast. And I looked at it and I
compared both nutritional labels and the Coals brand was not
only cheaper, but lower sugar than the tip Top one
that was no added sugar, and I was like, go figure.
So just another friendly reminder that it's really important to
read your nutrition labels out there. You can't just pick
(09:57):
up something because it's got front of pack marketing and
it says high protein, low carb, low sugar and expect
that to be the best product in the range. You
have to know how to read and decipher your nutrition labels, because.
Speaker 2 (10:07):
I would have said when you were describing it, well,
raisin toast shouldn't have sugar added. Anyway, there's a common
belief that bread has sugar added and ninety nine percent
will not. And I was going to say to you,
I wouldn't have thought raisin toast should have sugar added anyway.
Speaker 3 (10:20):
It just shows the power of marketing. And just as
you know you're dealing with in food industry. You know,
there's a hierarchy.
Speaker 2 (10:26):
If you think about there's a handful of big brands
who control the food supply in Australia, and you get
young marketers who are done ho and they're keen as to.
Speaker 3 (10:34):
Sell more products. You know, they're fresh added UNI and
they're excited.
Speaker 2 (10:37):
They want to impress their bosses, and they come up
with these great taglines but no offense.
Speaker 3 (10:40):
They couldn't care less really about anyone's nutrition.
Speaker 2 (10:43):
It's the dieticians internally who are constantly battling with the
marketers to you know, not be misleading.
Speaker 3 (10:49):
And I'm sure the Helga's dietitians were not overly happy, and.
Speaker 2 (10:52):
I'm sure that Tip Top dietitians were probably not overly
happy either that they bug that on. Given that bread
shouldn't have sugar added anyway, so you do have to
take it with a grain of salt lime and that's
why you need the nutrition couch in your life, because
we will always tell you exactly what the science is
showing one.
Speaker 1 (11:05):
Hundred percent, will always keep it real. And my favorite
thing about how you said, let's talk about this bread
because it's so misleading. The first thing I thought when
you sent me that photo was, Oh, it's so misleading
because they zoomed and I thought, that is not Chris Hemsworth,
that's misleading. That's exactly what I thought you were talking about.
I was like, yeah, let's talk about misleading brands using
celebrities who weren't actually aren't actually even celebrities. So other
that was very amusing.
Speaker 2 (11:25):
Well, you know, using celebrities to sell nutrition products and
marketing on the nutrition is misleading because the celebrities don't
know the science and if they're promoting something decent or not.
So that's another issue I have too. But the fact
it wasn't the hems Worst it's funny enough, But I
wonder how many people did think it was the hems
Worse for that again, surely that's it wasn't by chance
(11:46):
that they look like the hems Worth.
Speaker 1 (11:47):
Everyone's just going to go look at the ad and
be like, God, Leanne Susia's so blind.
Speaker 3 (11:51):
Maybe I don't know.
Speaker 2 (11:52):
I think anyway, the whole thing it's just doesn't leave
a great taste. But it is actually a pretty good brand.
But you need to add protein to it, which means
you need it with your eggs, as you said, your
cottage cheese to complete the meal.
Speaker 1 (12:02):
All right, Moving on healthy meal kits. So when we
were building out our Susi, which was a two year process,
I'm so glad we're in the new house now. It
was a very very long time. We were very fortunately,
very grateful to live with the family, and just due
to the business of you know, work life, kids, that
sort of thing, we were using some meal kits for
a while. We have done HelloFresh and we've done new foods,
(12:22):
so there are a lot of meal kits out there,
and we get quite a lot of questions on the
nutrition couch about which one's the best one, which one's healthy,
which one's going to suit the family the best, and
particularly with the rising cost of groceries at the moment,
some of these milk kits aren't actually a bad idea
from a budgeting perspective. But I will say, after using
them for quite a while, I'd say we probably use
them for the better part of a year or more.
(12:44):
Not every day, but we would get about three meals
delivered a week just to save us running back and
forth to the grocery store and that sort of thing.
And what I was finding, Susie, is that they had
the same vegetables every time. It was like, always carrish,
it was always spinach, it was always zucchini. There was
rarely ever any mushroom. There was rarely ever any capsic.
So you do have to sort of be careful with
these meal kits because it's very hard to get diversity
(13:04):
in your diet because they will obviously tend to go
for the cheaper and more budget products, so you tend
to get, you know, chicken everything, unless you're for something else,
you tend to get you know, a lot of heavy rice,
heavy passes because obviously from a budgeting perspective, it's a
lot more affordable. So there are some good meal kits available,
but I really think it comes down to what you're
using it for as a family. How do you feel
(13:25):
about meal kits, Susie.
Speaker 2 (13:26):
For your clients, Well, it came to mind because I
had just started working with a new client and she
sent me her food diaries, and she sent me the
I think it was hollow fresh, the list of meals
that she had to get through in her house before
she sort of officially focused on her new program.
Speaker 3 (13:45):
And when I saw the nutritional labors, almost had a
heart attack.
Speaker 2 (13:47):
Because I had sort of been aware from the past
that the meal kits were tending on the side of
high calorie meals, and I think the one she said
it was like eight hundred calories for the dinners, and
it just reminded me that, yeah, in many cases, I
know a couple of them do have lower calorie options
on some of the choices, but.
Speaker 3 (14:07):
On the whole they are high calorie. Well are they high?
Speaker 2 (14:11):
They're certainly not calories that are necessarily supportive of a
calorie deficit. I find the meals range between five to
eight hundred, even up to one thousand calories, which is
high for a small female, and it's high for several reasons.
It's high because they're often filling them out with white wraps,
you know, when you have the Mexican they put the
white raps in there, or they do quite a lot
of rice based dishes or noodles, and then the cuts
(14:33):
of meat aren't always.
Speaker 3 (14:34):
Overly lean, so you'll end up with things like chicken.
Speaker 2 (14:36):
Thigh or fattier cuts of mints or pork. And there's
a reason, as you describe, they do that, Lee, and
they do it because they have to make it affordable.
And at the moment, particularly, the cost of food is
so expensive, they wouldn't be able to reach their target
pricing and profit margins if they put in you know,
top five star mints or as you said, the sort
of more obscure vegetables which are a lot more pricey.
(14:58):
So I understand how it works, but I'm probably going
to go out on a limb here and.
Speaker 3 (15:04):
Say I don't think necessarily they're a healthy choice.
Speaker 2 (15:07):
I find that they're high in sult there's a lot
of sources, they're generally high in fat. They're way too
high in calories for most of my clients. So then
you have to sort of say to the girls, well
can you take out the wrap or the.
Speaker 3 (15:18):
Rise and then add more vengies.
Speaker 2 (15:19):
And I think, well, it defeats the purpose of having
a meal kit because you're starting to engineer it so much.
Now I'm about to do a formal review of them
for an article for news dot Com. So I'm going
to go through them again because admittedly I haven't seen
some of them for quite some time. So I'll take
a look at Dinnerly Maali Spoon, Hello Fresh, and I
believe Light and Easy.
Speaker 3 (15:36):
You've got a new range of meal.
Speaker 2 (15:37):
Kits as well, So I'm going to have another look
and I'll come back to you.
Speaker 3 (15:41):
But in general, eight hundred.
Speaker 2 (15:43):
Calorie dinners are way too high for small females, particularly
those who are wanting to lose weight. So if you
do utilize meal kits from a budget perspective, or you've
got some vouchers, or you just find they're easier, if
you've got the opportunity to go and select the lower
calorie options, I would absolutely be doing that, but just
be mindful. If you have a quick scan and the
information is freely available, I would just argue sometimes you
(16:04):
better to get the pre made salad or stir fry
veggie bag from the supermarket. Some of the pre done
chickens that we're talking about in the freezer section, which
are like ten dollars, the pre made salad bag for
less than twenty dollars, you're going to feed at least two,
if not more people and it's a lot healthier. So
I think they associate with health and I don't necessarily
think they always tick the box.
Speaker 3 (16:23):
And I had spoken many years ago to.
Speaker 2 (16:26):
One of them about improving the nutritionals because I was saying, look,
I can't give these to my clients, the nutritionals. They're
too high in carb, they're too low in protein, they're
too high in calories. And the feedback was they actually
couldn't change the model because some of them are international
brands and that's what they are aligned to. They don't
get the freedom to go and make it because it's
supply chain and it's what the formula is and it's
(16:47):
what the brand is.
Speaker 3 (16:48):
They don't have capacity to individualize it. So I think, yeah,
it is a bit misleading. They're healthy.
Speaker 2 (16:52):
I think they're convenient for some people, and they offer
variety some people are looking for. But I would question
sometimes if they're actually kicking the box and what we
would define as healthy and balanced calorie control.
Speaker 1 (17:04):
Yeah, and I think my experience using them for you know,
over a year, what I found, Susie and what makes
the calories so high and some of the meals, like
obviously I was choosing the healthier lower calorie ones, but
some of them on there were easily twelve hundred calories
like per meal are huge. So the first thing I
would say, because it was myself, David and his mum
as well using them. And then obviously Mea got little offcuts,
(17:25):
which she was in like twelve months so she didn't
need much. So we ordered meals for four people, we
would often get five to six serves out of them.
So often say, for example, we got the tacos right,
it would be three tacos per serve. Even when I
was pregnant, I was like, I can actually eat this
much like it was so much food. Like the portions
are generally really really large, So that's the first thing
I'd say that often the portion sizes can come down
(17:46):
quite a lot, and particular if you're trying to lose weight.
And the second thing that I realized Susie is that
they very much double up on a lot of the
macro nutrients. So there'll be two three four fat serves
in the meal. They'll use oil, they'll have bacon, they'll
have pesto, then they'll be cheese on top, or they'll
have two or three carves serves, so they'll have tacos
with wraps, and then they'll have sweet potato roasted and
corn in there as well. All they'll have you know,
(18:08):
a pasta with beans or legumes in there, and chicken
as well. So they're doubling up on different types of
macro nutrients. But particularly the fats was where I found
there was often you know, aoli in everything. There was
often cheese and everything. There was often you know, everything's
cooked with oil as well, and sometimes a protein isn't
as lean as what we would like. There was a
lot of chuzzo. There was a lot of bacon. There
was a lot of sausages options. The mince was never lean.
(18:30):
I would always cook the mince, kind of pour off
the fat and then put the mints back into a
meal of bowles, making like one of their say spaghetti
recipes for example. I would never just cook the mints
then dump in all the spaghetti and veggies as well.
I would always pour off the fat because the minces
always basically like the three Star kind of stuff with
coals and woolwas so it was never lean at all.
And I get it from a budget perspective, I get it,
but you just have to be very careful. If your
(18:52):
goal is weight loss and you're using some of these
meal kids, there are a lot of things that you
can do to swap and substitute, but as Sousi said,
it kind of defeats the purpose from a convenience perspective,
Like it's good and you know, at the time, David
was doing a lot of training and he was quite active,
so we would just give him like all of the
extra stuff those meals had. Often I wouldn't lather it
in aoli. Often if it had you know, chicken and bacon,
(19:12):
I wouldn't have the bacon in my portion. I just
have the chicken. Those little things so they can work
from a family perspective, but when you're stirring them up
and making them into like one pot meals, it's really
hard to kind of get the nutrition that your body
will need, if that make sense. So try as much
as possible to kind of separate those meals out and
put it in the middle of the table so everybody
can take what they need from them, almost like deconstruct
(19:33):
the meal. Because I think if the goal is weight
loss and you're using those meals from a convenience or
a budgeting perspective for your family, you want to deconstruct
the meals as much as possible, so you can, you know,
choose one portion of carb one or two portions of
fat and add extra veggies to your food, whereas the
growing kids or teenagers might not need to do that.
So that's probably my biggest tip with these meal delivery
or meal kit options. I try to deconstruct them as
(19:55):
much as possible and pay attention to the ingredients because
often the calories a very, very high because a lot
of the egoid is a heavy fat, heavy protein type,
things are not as lean as what we would like.
Speaker 2 (20:06):
And one thing I've been talking to clients about too
is I think sometimes people go for them because they're bored,
which I get.
Speaker 3 (20:12):
You know, if you're cooking for a family, you just think,
oh what am I going to make this week? Like
it's food fatigue is real.
Speaker 2 (20:18):
So I've been encouraging clients and said, you know, there
are so many free resources online, like just scroll through
my insta, scroll through your insta.
Speaker 3 (20:25):
You know, we've got huge numbers, and it's.
Speaker 1 (20:27):
Got to taste dot com. There's millions of recipes or
taste dot com.
Speaker 3 (20:30):
Haste dot com.
Speaker 2 (20:31):
But even because the issue tastes dot com, it's hard
to find the healthier ones. But Csiro have got a
million low car recipes free, just go on their website,
so there's a million dieticians to put amazing recipes up.
So I think sometimes we're lacking inspiration because you can
go and buy a recipe book. Sure, but sometimes again
you flip through, there might be two or three you
actually like, and that's twenty thirty dollars. That's not well spent.
(20:53):
We will say we're doing a pery recipe book. Actually
that will come.
Speaker 1 (20:56):
Out later this year because that's money well, because that's
a great one.
Speaker 3 (21:00):
We're working on that at the moment.
Speaker 2 (21:01):
But I think that you can easily if you can
dedicate half an hour an hour on the phone or
on the computer to go through and find some new ones.
Speaker 3 (21:08):
Sometimes that's all we need.
Speaker 2 (21:09):
We just need some inspiration, some different ideas, and that
will be a healthier way of doing it without Because
they're not inexpensive milk, it's.
Speaker 3 (21:15):
Either so I think you can shop pretty smart, but
someone's yeah, we just.
Speaker 2 (21:19):
Need a few different ideas or something to make to
get a bit more inspiration and energy around the nightly meal.
Speaker 3 (21:25):
All right, Well, I found this.
Speaker 2 (21:27):
Question on our Instagram page, so always put your questions through.
We get a lot and often we're just scrolling and
quickly find one and think, oh, that's a really good
one to comprom what we're talking about.
Speaker 3 (21:35):
So our list of question of the week. And I
like it because I get this quite often with my
own clients and I'm interested to hear what Leanne thinks
about it.
Speaker 4 (21:42):
So the question was our cheer puddings are good breakfast
choice because Leanne, I think again, sometimes clients get really
bored with eggs all the time, baked beans, maybe high
protein yoget smoothies, and we just want something different.
Speaker 2 (21:57):
So I have certainly had clients who use chia. Now Chier,
if you haven't heard, is a super it's a greater
a seed. I think it's a seed which have got
a very high Amega three fat content of plant based
a Mega three and it was sort of a super
seed that came out about ten.
Speaker 3 (22:11):
Fifteen years ago, and it's you can get the little
white ones.
Speaker 2 (22:14):
It used to be in the orange packaging, but I
don't think that's the branding anymore. It tends to be
more in macro willies, and then there's the little brown seeds,
and what happens is when they're combined with liquid, it
forms like a jelatous kind of little seed pop that
people quite like. Now, Chia as a seed is very healthy.
It's one of the most nutritionally complete seeds you can find,
(22:37):
quite high in protein, zinc, a range of micronutrients, but
it's not high in protein for breakfast. So it's relatively
high in protein for a seed, but also quite high
in fat, so you can't just have endless amounts of it.
Speaker 3 (22:49):
The calories go up.
Speaker 2 (22:50):
So in answers to the question a cheer putting is
a good breakfast my answer would actually be no. I
don't think they are because to me, they don't tick
the nutritional boxes and they end up being two in protein,
too high in fat, not a whole lot of carbohydrate.
But I do use them with my clients as a
bit of a seasoning to add nutrition to a cereal bowl,
an oat bowl, a smoothie, a tea spoon, or of
(23:12):
chea seeds is a great addition of good fat. But no,
my answer is that a cheer pudding isn't a great
breakfast option. I think it's almost more like a dessert treat.
I'd probably use it as but I don't use it
a lot with my clients as my default, so I
thought i'd asked you you might be a bit more
familiar and use it more often.
Speaker 1 (23:30):
I have said, agree, shop bought cheer puddings. I don't
ever recommend for my clients because, like you said, typically
they're a very vegan breakfast option, so they're very high
fat because a lot of times they'll use a bit
of that Coyo coconut yogurt as well. A lot of
times it's just cheesy. It's a bit of plant based
milk and a bit of honey, maybe a bit of
fruit on top or a bit of granola on top.
So they typically are quite high fat, high car very
low protein, so they don't tend to fool you for
(23:52):
as long as what you would like if you had
an adequate amount of protein. But I use them a
lot with my clients when I give them recipes for
cheer puddings, so I would be either add a bit
of protein powder through it, or adds some good quality
greek yogurt and rather than needing say a quarter of
a cup of cheer seeds, which is typically like you'd
need a few decent tablespoons of cheer seas to make
up a cheer pudding, I will use less, so I
(24:13):
might use two or three tablespoons and then use a
good chunk of Greek yogurt with that, a dash of
milk and a little maybe a tiny bit of honey
or a little bit of cinnamon or something like that,
or maybe a little bit of vanilla protein powder, a
plant based. One of my clients vegan and they want
to do that, so that way I'm boosting the protein.
I don't need as many cheer seeds because I'm a
massive cheer seed fan. But like you said, ZUZI to
achieve the protein amount we would like a meal just
(24:35):
using cheer seeds, you'd have to have so many of
them because it is quite a high fat, like a
cheer seed is predominantly a fat sauce. Yes, it has
protein in there, but it's predominantly classed as a fat
sauce because it is a seed. So I like them,
but I do think you have to add the protein
in there to make it a balanced breakfast option.
Speaker 2 (24:52):
Look at that, we're just perfectly aligned as always I'm
just looking what happened to the Cheer company, because remember it.
Speaker 3 (24:57):
Was in the bright orange bag, so if they were
heard they have a seed now, but it's still around.
Speaker 1 (25:00):
I'm trying to quick look, but they're still around. Yeah,
they rebranded, it's just not as orange.
Speaker 2 (25:04):
I think. I don't see it so often, but yeah, certainly.
I always see the Woolies Macro range. I see they're
very heavy white, and I think the question is also
often is the black or white better?
Speaker 3 (25:15):
But my understanding is they're pretty identical nutritionally. Is that correct?
Speaker 1 (25:18):
Yeah, honestly, I just buy whatever's on sale when it
comes to Cheers, Sea's Like, I don't think any sort
of brands or types are better. I think they're fairly
similar nutrition wise.
Speaker 3 (25:25):
Yeah, perfect, wonderful.
Speaker 1 (25:27):
Well that brings us to the end of the Nutrition
Couch for another Sunday. If you haven't done so already,
we would love if you could tell your friends and
family about us so they could listen in and learn
from us as well. And we have a few exciting
things coming up we wanted to let you guys know about.
We've got a few online events coming your way mid October.
So our first one is why weight part of the
(25:47):
putn it's on the psychology of the weight loss, Ous's idea,
brilliant love it and the second one is on women's
and hormones, so keep an eye out for that. We
will advertise them on our Instagram. We're going to do
them live. There'll be Q and A's at the end,
and you can also purchase a pre recorded sorry, a
pre recorded thing of that afterwards as well, so you
can listen in anywhere around the world. It's not just
for Australians, it'll be for all of our international listeners
(26:09):
as well, and it'll be very nutrition and health evidence
based focused. Like Susie and I always ask, we can't
wait to bring you those little online what are you
calling them? Seven hours webinars live.
Speaker 3 (26:19):
The event to Q and A, you know, just to
get people back into it.
Speaker 2 (26:21):
Just be after school holidays, everyone's thinking about summer and
we haven't spoken to him for a while.
Speaker 3 (26:26):
It's a year ago since we did our live tour.
We've had a few people asking, so we thought, well.
Speaker 2 (26:30):
It's a good excuse from going up to Celia's new
house actually, and we're getting ready to shoot some recipes
for a book, so we thought, why not.
Speaker 3 (26:36):
We'll do a live event and see if people.
Speaker 1 (26:39):
Are keen love it all right, catch you guys in
next week's episode.
Speaker 3 (26:42):
Have a great week.
Have you eaten protein bread before? Do you like it?
If you're a fan of all things protein, you may
have noticed that recently there's a few new protein breads
on the market, and we may have some issues with
a few of them. Hi, I'm Leanne Wood and I'm
CUSI Borrow And every week we bring you The Nutrition Catch,
the biweekly podcast that keeps you up to date on
everything that you need to know in the world of
(00:21):
nutrition as well as all things protein bread. Today we
discussed popular meal kits and the things that you need
to look at for when making sure that you're using
the right one. And our listener question is all about
cheer and are they a good breakfast option. The kicks
up today, Susie, you had some thoughts about the Holgar's
new protein bread, but we will start by saying that
(00:42):
we really love Holger's as a brand. This is not
a dig at Holger's, but they have released a new
type of health protein wholemeal bread. And originally when you
sent me the photo, we had a bit of a
chuckle because we actually thought it was the Hemsworth Brothers
promoting it. We thought they had gotten celebrities on board,
but upon closer inspection zooming in. It was just a
Chris look alike, wasn't it Lucky?
Speaker 2 (01:02):
I checked that before I got done the defamation on
the nutrition couch. My eyes aren't great at the best
of times, but I did. Honestly, when I sent it
to you thought it was the Hemsworth promoting protein bread.
And I thought, well, fair enough, but surely like you
make probably a bit more money as a Hollywood star.
Speaker 3 (01:16):
So that was my error.
Speaker 2 (01:18):
And I as I get older, leanne and a bit
more mellow and things don't irritate me nutritionly as much
as they once did.
Speaker 3 (01:23):
You know. I remember when I was.
Speaker 2 (01:24):
Young and you would see products that you know were
a bit dodged. You know, I'd get inflamed and put
it on social media and have a rant.
Speaker 3 (01:31):
But this bothered me.
Speaker 2 (01:32):
Now I am actually a big fan of the product
because Helgers have had a range of lower carb loaves
for some time, and I have always been a big
fan because the Helger's bread as a brand is reasonably
big slice, which is perfect for people who have high
energy demand. So when they released a lower car range,
which came in at about sixteen eighteen twenty grams of
(01:54):
car purchase slices.
Speaker 3 (01:55):
Not dissimilar to a bergen sweetly and again a very
good bread.
Speaker 2 (01:59):
I love it because it meant my clients had access
to a softer bread that was great for sandwiches, whereas
bergen can be a bit.
Speaker 3 (02:05):
Chewy and bit better with toast. So I've always loved
the lower carb loabs.
Speaker 2 (02:09):
Now, a couple of my clients had said to me
about the Helga's Protein bread.
Speaker 3 (02:14):
And I was like, what do you mean, Like, is
it the lower carb one?
Speaker 2 (02:19):
And so finally I picked up from this advertising and
I sent it straight to you because I said to you, I.
Speaker 3 (02:24):
Think it's misleading because.
Speaker 2 (02:27):
They're really heavily marketing this loaf, which is the Helger's
Health Protein wholemeal bread.
Speaker 3 (02:32):
So there's a big protein on the front.
Speaker 2 (02:34):
So my clients who are looking for protein bread and
I'll talk about that in a minute, will pick it
up and think it's protein bread. But on closer inspectionally
and of the nutritionals, you.
Speaker 3 (02:46):
Know ingredient wise, it's pretty clean.
Speaker 1 (02:48):
You know.
Speaker 2 (02:48):
I told me a wheat flour fifty percent soy protein
isolate to bump the protein up.
Speaker 3 (02:53):
A little bit.
Speaker 2 (02:54):
But if I look at the actual overall protein per
serve it is eleven grams.
Speaker 3 (02:59):
Now, I want to be very clear that, in.
Speaker 2 (03:02):
My mind is a dietitian that is not a protein bread,
because that is a typical amount of protein in a
whole grain bread. So, for example, two slices of burg
and Soilin has more protein than that at twelve point
four grams. So I feel that marketing a loaf that
is not low carb high protein, but just has a
(03:23):
typical amount of protein, maybe tad more because it's got
a bit of soy protein isolate added, but not as
much as it at berg and Soilin is confusing because
a protein bread, as we've spoken about on the Nutrition
Couch before, is that newer range of breads you can
find in Audi.
Speaker 3 (03:38):
The Hermann Brock brand, Macro have got one.
Speaker 2 (03:41):
Bergen have Got a protein bread which is upwards of
twenty grams of protein per two slices, and the carbohydrates
are low, typically less than five grams. So I feel
this brand is writing off protein almost maskrading is protein bread,
but it's not. It's a lower carb loaf that has
(04:01):
a typical amount of protein that's in a good quality
whole grain or in this instance, whole meal bread that's
had a little bit of soy protein isolate added. So
I'm recommending it to my clients because my clients who
again need slightly lower carbohydrate loads, who like to have
a sandwich, you know, two slices of that Helger's loaf.
It's got twenty five grams of car very similar to
two sizes of Bourbon sweeling. It's a very strong bread nutritionally,
(04:24):
it's got almost five grams of fiber. But I feel
that marketing it like it is protein or higher protein
than you would expect in a bread is misleading because,
as I said, there's other typical breads on the supermarket
who don't really mention protein, which actually have more. So
I think it's really confusing, and it doesn't surprise me
that my poor clients are confused.
Speaker 3 (04:43):
You know, I have to get them to go and
photograph the bread because they'll write in their diary that it's.
Speaker 2 (04:47):
Protein bread, and then I have to check because it's
fundamentally different nutritionals. You know, protein bread is typically very
high and very low in carbohydrates, so it fundamentally changes
the macronutrient intake. So yeah, I'm sort of a bit
you know, I think really you know, it's a good bread,
do you really need to highlight it in that way?
And I guess maybe maybe lower carb is a message
in supermarkets hasn't got the cut through, and hence they're
(05:10):
rather marketing its protein. But we want to be very
clear here on the nutrition couch. It is not protein bread.
It is a lower carb loaf that has a typical
amount of protein that you would find in two slices
of whole grain or whole wheat bread.
Speaker 1 (05:24):
Well, definitely it's you know, higher protein than say two
slices of white bread, for example. But you know, if
you're looking at another good quality type of bread like
you mentioned in the Berg and Soil in which as
dietitians we love that bread, so it is very similar
to that. So it's sort of sitting in middle ground,
isn't it just higher than traditionally two bits of I
don't know, a crappier type of high you know, white
bread or something. But it's not what we would consider
(05:45):
a protein bread. Because here's the thing. What our clients
will use protein bread for is the amount of protein
and a meal. A lot of our clients are putting
avocado water, a little bit of peanut butter on it,
and yes, peanut butter might have a little bit of protein,
but you're not getting a good twenty thirty gram wax.
So when we think about a nice breakfast option or
where we would use something like a protein bread ad,
we ideally want about twenty to thirty grams for most
(06:06):
people protein per meal. And if you're just taking some
avocado or putting a bit of veggimart and butter or
a bit of jam on your bread, you know, twelve
grams in two slices of bread isn't going to be enough.
But if you're putting something like eggs on or all
that sort of thing, sure of course you can boost
it up to the twenty grams. It's great. But as
us is that a lot of people are traditionally buying
this protein type of bread as the sole source of
(06:28):
protein in the meal, and it's just not high enough.
So they're sort of sitting in the middle. And that's
I guess where we have the problem with it. They
shouldn't be marketing as a protein bread because it's not.
It doesn't have as much as what you would want
for a well rounded, I guess, nutritionally balanced meal unless
you're putting additional protein on top, and to me, that
kind of defeats the purpose of buying a protein based bread.
If I was going to put eggs on it, if
(06:49):
I was going to put cottag cheeres on it, I
would just buy a normal type of bread.
Speaker 2 (06:52):
Because if you had two slices of that bread, which
would come in still twenty five grams for calve, and
we're assuming you were getting all your protein then you
had it with jam or honey, you basically end up
with a very high carbohydrate, relatively low protein breakfast overall.
And I do I think it gets really like nutrition
is confusing enough for consumers, for our clients, you know,
(07:14):
as I said, I've got to go now and look
at these, you know, really check what bread it is,
because it will pull my poor clients or getting.
Speaker 3 (07:19):
Confused, and it is confusing.
Speaker 2 (07:21):
So I think I'm thinking how I would I can
see why they're doing it. You know, protein, we know
is one of the high buzzwords in supermarket demand. If
you stick protein on something, everyone loves it, and I
can understand how lower carb perhaps wouldn't get cut through.
But I'm just thinking how I would have framed it.
I might have said, you know, teamed it together and
said rich in protein and lowering carbs. But I certainly
(07:43):
wouldn't have just highlighted the protein aspect of it. And yeah,
I'm sort of a bit disappointed because I think it's,
you know, the big brands.
Speaker 3 (07:50):
I've got responsibility to communicate clearly.
Speaker 2 (07:53):
And in that case, given there is a whole growing
skew of breads which are high protein brands, which anti
plus grams per two slices, and you know, I had
to look at a few different loafs for comparison, like
a tip Top nine Grain's got seven or eight gram
so that is only a couple of grams less than
this one that's been heavily.
Speaker 3 (08:11):
Marketed as protein or burg and soiling's got more.
Speaker 2 (08:14):
So Yeah, it's it was a really interesting one that
had come up, and I'm sure that it will do
very well in supermarket, but certainly it's not a bread
that I would be saying to my clients have with
jam or honey by any means, I would much steer
them towards actually a protein loaf.
Speaker 3 (08:29):
And we've mentioned some of those ones, which includes the
burgen protein.
Speaker 2 (08:32):
There's macro in wool worse there's the Herman Brot or
the Aldi brand, and they're actually protein, high protein breads,
and typically it's safe to say, leet, a high protein
bread should also be low carb. So that's the difference.
But yeah, taking magnifying glass to the supermarket because you've
got to work through it and differentiate yourself. It doesn't
certainly doesn't make it easy for consumers, does it.
Speaker 1 (08:53):
Yeah, And we're definitely not saying this is a bad bread,
not by any means, but just treat it like a
regular piece of bread. Just don't go, oh, this is
a great protein bread. I'm just gonna put whatever I
want in it and hit my protein requirements of the day.
So we're definitely not having a go at Helga's all
this bread. In general, it's a wonderfully nutritious homeal bread.
Absolutely go and buy it, but just don't be of
the opinion that it's got all of your protein needs
(09:14):
in there. That's all that we're saying. So it's really
again how brands market things to you. And as we
recalled this, we do our podcast a little bit in advance,
and today at the supermarket, SUSI I saw something I
was buying me as obsessed with raisin toast at the moment.
Sometimes to briber into the prem we give her a
little bit of raisin toast in the morning so we
can go for our walk. And I picked up the
I think it was a Tiptop brand and had no
(09:34):
added sugar on it, and I thought, oh, this is good,
Like no added sugar, raisin toast great. And I normally,
from a budgeting perspective, we'll just buy the Coals brand
of raisin toast. And I looked at it and I
compared both nutritional labels and the Coals brand was not
only cheaper, but lower sugar than the tip Top one
that was no added sugar, and I was like, go figure.
So just another friendly reminder that it's really important to
read your nutrition labels out there. You can't just pick
(09:57):
up something because it's got front of pack marketing and
it says high protein, low carb, low sugar and expect
that to be the best product in the range. You
have to know how to read and decipher your nutrition labels, because.
Speaker 2 (10:07):
I would have said when you were describing it, well,
raisin toast shouldn't have sugar added. Anyway, there's a common
belief that bread has sugar added and ninety nine percent
will not. And I was going to say to you,
I wouldn't have thought raisin toast should have sugar added anyway.
Speaker 3 (10:20):
It just shows the power of marketing. And just as
you know you're dealing with in food industry. You know,
there's a hierarchy.
Speaker 2 (10:26):
If you think about there's a handful of big brands
who control the food supply in Australia, and you get
young marketers who are done ho and they're keen as to.
Speaker 3 (10:34):
Sell more products. You know, they're fresh added UNI and
they're excited.
Speaker 2 (10:37):
They want to impress their bosses, and they come up
with these great taglines but no offense.
Speaker 3 (10:40):
They couldn't care less really about anyone's nutrition.
Speaker 2 (10:43):
It's the dieticians internally who are constantly battling with the
marketers to you know, not be misleading.
Speaker 3 (10:49):
And I'm sure the Helga's dietitians were not overly happy, and.
Speaker 2 (10:52):
I'm sure that Tip Top dietitians were probably not overly
happy either that they bug that on. Given that bread
shouldn't have sugar added anyway, so you do have to
take it with a grain of salt lime and that's
why you need the nutrition couch in your life, because
we will always tell you exactly what the science is
showing one.
Speaker 1 (11:05):
Hundred percent, will always keep it real. And my favorite
thing about how you said, let's talk about this bread
because it's so misleading. The first thing I thought when
you sent me that photo was, Oh, it's so misleading
because they zoomed and I thought, that is not Chris Hemsworth,
that's misleading. That's exactly what I thought you were talking about.
I was like, yeah, let's talk about misleading brands using
celebrities who weren't actually aren't actually even celebrities. So other
that was very amusing.
Speaker 2 (11:25):
Well, you know, using celebrities to sell nutrition products and
marketing on the nutrition is misleading because the celebrities don't
know the science and if they're promoting something decent or not.
So that's another issue I have too. But the fact
it wasn't the hems Worst it's funny enough, But I
wonder how many people did think it was the hems
Worse for that again, surely that's it wasn't by chance
(11:46):
that they look like the hems Worth.
Speaker 1 (11:47):
Everyone's just going to go look at the ad and
be like, God, Leanne Susia's so blind.
Speaker 3 (11:51):
Maybe I don't know.
Speaker 2 (11:52):
I think anyway, the whole thing it's just doesn't leave
a great taste. But it is actually a pretty good brand.
But you need to add protein to it, which means
you need it with your eggs, as you said, your
cottage cheese to complete the meal.
Speaker 1 (12:02):
All right, Moving on healthy meal kits. So when we
were building out our Susi, which was a two year process,
I'm so glad we're in the new house now. It
was a very very long time. We were very fortunately,
very grateful to live with the family, and just due
to the business of you know, work life, kids, that
sort of thing, we were using some meal kits for
a while. We have done HelloFresh and we've done new foods,
(12:22):
so there are a lot of meal kits out there,
and we get quite a lot of questions on the
nutrition couch about which one's the best one, which one's healthy,
which one's going to suit the family the best, and
particularly with the rising cost of groceries at the moment,
some of these milk kits aren't actually a bad idea
from a budgeting perspective. But I will say, after using
them for quite a while, I'd say we probably use
them for the better part of a year or more.
(12:44):
Not every day, but we would get about three meals
delivered a week just to save us running back and
forth to the grocery store and that sort of thing.
And what I was finding, Susie, is that they had
the same vegetables every time. It was like, always carrish,
it was always spinach, it was always zucchini. There was
rarely ever any mushroom. There was rarely ever any capsic.
So you do have to sort of be careful with
these meal kits because it's very hard to get diversity
(13:04):
in your diet because they will obviously tend to go
for the cheaper and more budget products, so you tend
to get, you know, chicken everything, unless you're for something else,
you tend to get you know, a lot of heavy rice,
heavy passes because obviously from a budgeting perspective, it's a
lot more affordable. So there are some good meal kits available,
but I really think it comes down to what you're
using it for as a family. How do you feel
(13:25):
about meal kits, Susie.
Speaker 2 (13:26):
For your clients, Well, it came to mind because I
had just started working with a new client and she
sent me her food diaries, and she sent me the
I think it was hollow fresh, the list of meals
that she had to get through in her house before
she sort of officially focused on her new program.
Speaker 3 (13:45):
And when I saw the nutritional labors, almost had a
heart attack.
Speaker 2 (13:47):
Because I had sort of been aware from the past
that the meal kits were tending on the side of
high calorie meals, and I think the one she said
it was like eight hundred calories for the dinners, and
it just reminded me that, yeah, in many cases, I
know a couple of them do have lower calorie options
on some of the choices, but.
Speaker 3 (14:07):
On the whole they are high calorie. Well are they high?
Speaker 2 (14:11):
They're certainly not calories that are necessarily supportive of a
calorie deficit. I find the meals range between five to
eight hundred, even up to one thousand calories, which is
high for a small female, and it's high for several reasons.
It's high because they're often filling them out with white wraps,
you know, when you have the Mexican they put the
white raps in there, or they do quite a lot
of rice based dishes or noodles, and then the cuts
(14:33):
of meat aren't always.
Speaker 3 (14:34):
Overly lean, so you'll end up with things like chicken.
Speaker 2 (14:36):
Thigh or fattier cuts of mints or pork. And there's
a reason, as you describe, they do that, Lee, and
they do it because they have to make it affordable.
And at the moment, particularly, the cost of food is
so expensive, they wouldn't be able to reach their target
pricing and profit margins if they put in you know,
top five star mints or as you said, the sort
of more obscure vegetables which are a lot more pricey.
(14:58):
So I understand how it works, but I'm probably going
to go out on a limb here and.
Speaker 3 (15:04):
Say I don't think necessarily they're a healthy choice.
Speaker 2 (15:07):
I find that they're high in sult there's a lot
of sources, they're generally high in fat. They're way too
high in calories for most of my clients. So then
you have to sort of say to the girls, well
can you take out the wrap or the.
Speaker 3 (15:18):
Rise and then add more vengies.
Speaker 2 (15:19):
And I think, well, it defeats the purpose of having
a meal kit because you're starting to engineer it so much.
Now I'm about to do a formal review of them
for an article for news dot Com. So I'm going
to go through them again because admittedly I haven't seen
some of them for quite some time. So I'll take
a look at Dinnerly Maali Spoon, Hello Fresh, and I
believe Light and Easy.
Speaker 3 (15:36):
You've got a new range of meal.
Speaker 2 (15:37):
Kits as well, So I'm going to have another look
and I'll come back to you.
Speaker 3 (15:41):
But in general, eight hundred.
Speaker 2 (15:43):
Calorie dinners are way too high for small females, particularly
those who are wanting to lose weight. So if you
do utilize meal kits from a budget perspective, or you've
got some vouchers, or you just find they're easier, if
you've got the opportunity to go and select the lower
calorie options, I would absolutely be doing that, but just
be mindful. If you have a quick scan and the
information is freely available, I would just argue sometimes you
(16:04):
better to get the pre made salad or stir fry
veggie bag from the supermarket. Some of the pre done
chickens that we're talking about in the freezer section, which
are like ten dollars, the pre made salad bag for
less than twenty dollars, you're going to feed at least two,
if not more people and it's a lot healthier. So
I think they associate with health and I don't necessarily
think they always tick the box.
Speaker 3 (16:23):
And I had spoken many years ago to.
Speaker 2 (16:26):
One of them about improving the nutritionals because I was saying, look,
I can't give these to my clients, the nutritionals. They're
too high in carb, they're too low in protein, they're
too high in calories. And the feedback was they actually
couldn't change the model because some of them are international
brands and that's what they are aligned to. They don't
get the freedom to go and make it because it's
supply chain and it's what the formula is and it's
(16:47):
what the brand is.
Speaker 3 (16:48):
They don't have capacity to individualize it. So I think, yeah,
it is a bit misleading. They're healthy.
Speaker 2 (16:52):
I think they're convenient for some people, and they offer
variety some people are looking for. But I would question
sometimes if they're actually kicking the box and what we
would define as healthy and balanced calorie control.
Speaker 1 (17:04):
Yeah, and I think my experience using them for you know,
over a year, what I found, Susie and what makes
the calories so high and some of the meals, like
obviously I was choosing the healthier lower calorie ones, but
some of them on there were easily twelve hundred calories
like per meal are huge. So the first thing I
would say, because it was myself, David and his mum
as well using them. And then obviously Mea got little offcuts,
(17:25):
which she was in like twelve months so she didn't
need much. So we ordered meals for four people, we
would often get five to six serves out of them.
So often say, for example, we got the tacos right,
it would be three tacos per serve. Even when I
was pregnant, I was like, I can actually eat this
much like it was so much food. Like the portions
are generally really really large, So that's the first thing
I'd say that often the portion sizes can come down
(17:46):
quite a lot, and particular if you're trying to lose weight.
And the second thing that I realized Susie is that
they very much double up on a lot of the
macro nutrients. So there'll be two three four fat serves
in the meal. They'll use oil, they'll have bacon, they'll
have pesto, then they'll be cheese on top, or they'll
have two or three carves serves, so they'll have tacos
with wraps, and then they'll have sweet potato roasted and
corn in there as well. All they'll have you know,
(18:08):
a pasta with beans or legumes in there, and chicken
as well. So they're doubling up on different types of
macro nutrients. But particularly the fats was where I found
there was often you know, aoli in everything. There was
often cheese and everything. There was often you know, everything's
cooked with oil as well, and sometimes a protein isn't
as lean as what we would like. There was a
lot of chuzzo. There was a lot of bacon. There
was a lot of sausages options. The mince was never lean.
(18:30):
I would always cook the mince, kind of pour off
the fat and then put the mints back into a
meal of bowles, making like one of their say spaghetti
recipes for example. I would never just cook the mints
then dump in all the spaghetti and veggies as well.
I would always pour off the fat because the minces
always basically like the three Star kind of stuff with
coals and woolwas so it was never lean at all.
And I get it from a budget perspective, I get it,
but you just have to be very careful. If your
(18:52):
goal is weight loss and you're using some of these
meal kids, there are a lot of things that you
can do to swap and substitute, but as Sousi said,
it kind of defeats the purpose from a convenience perspective,
Like it's good and you know, at the time, David
was doing a lot of training and he was quite active,
so we would just give him like all of the
extra stuff those meals had. Often I wouldn't lather it
in aoli. Often if it had you know, chicken and bacon,
(19:12):
I wouldn't have the bacon in my portion. I just
have the chicken. Those little things so they can work
from a family perspective, but when you're stirring them up
and making them into like one pot meals, it's really
hard to kind of get the nutrition that your body
will need, if that make sense. So try as much
as possible to kind of separate those meals out and
put it in the middle of the table so everybody
can take what they need from them, almost like deconstruct
(19:33):
the meal. Because I think if the goal is weight
loss and you're using those meals from a convenience or
a budgeting perspective for your family, you want to deconstruct
the meals as much as possible, so you can, you know,
choose one portion of carb one or two portions of
fat and add extra veggies to your food, whereas the
growing kids or teenagers might not need to do that.
So that's probably my biggest tip with these meal delivery
or meal kit options. I try to deconstruct them as
(19:55):
much as possible and pay attention to the ingredients because
often the calories a very, very high because a lot
of the egoid is a heavy fat, heavy protein type,
things are not as lean as what we would like.
Speaker 2 (20:06):
And one thing I've been talking to clients about too
is I think sometimes people go for them because they're bored,
which I get.
Speaker 3 (20:12):
You know, if you're cooking for a family, you just think,
oh what am I going to make this week? Like
it's food fatigue is real.
Speaker 2 (20:18):
So I've been encouraging clients and said, you know, there
are so many free resources online, like just scroll through
my insta, scroll through your insta.
Speaker 3 (20:25):
You know, we've got huge numbers, and it's.
Speaker 1 (20:27):
Got to taste dot com. There's millions of recipes or
taste dot com.
Speaker 3 (20:30):
Haste dot com.
Speaker 2 (20:31):
But even because the issue tastes dot com, it's hard
to find the healthier ones. But Csiro have got a
million low car recipes free, just go on their website,
so there's a million dieticians to put amazing recipes up.
So I think sometimes we're lacking inspiration because you can
go and buy a recipe book. Sure, but sometimes again
you flip through, there might be two or three you
actually like, and that's twenty thirty dollars. That's not well spent.
(20:53):
We will say we're doing a pery recipe book. Actually
that will come.
Speaker 1 (20:56):
Out later this year because that's money well, because that's
a great one.
Speaker 3 (21:00):
We're working on that at the moment.
Speaker 2 (21:01):
But I think that you can easily if you can
dedicate half an hour an hour on the phone or
on the computer to go through and find some new ones.
Speaker 3 (21:08):
Sometimes that's all we need.
Speaker 2 (21:09):
We just need some inspiration, some different ideas, and that
will be a healthier way of doing it without Because
they're not inexpensive milk, it's.
Speaker 3 (21:15):
Either so I think you can shop pretty smart, but
someone's yeah, we just.
Speaker 2 (21:19):
Need a few different ideas or something to make to
get a bit more inspiration and energy around the nightly meal.
Speaker 3 (21:25):
All right, Well, I found this.
Speaker 2 (21:27):
Question on our Instagram page, so always put your questions through.
We get a lot and often we're just scrolling and
quickly find one and think, oh, that's a really good
one to comprom what we're talking about.
Speaker 3 (21:35):
So our list of question of the week. And I
like it because I get this quite often with my
own clients and I'm interested to hear what Leanne thinks
about it.
Speaker 4 (21:42):
So the question was our cheer puddings are good breakfast
choice because Leanne, I think again, sometimes clients get really
bored with eggs all the time, baked beans, maybe high
protein yoget smoothies, and we just want something different.
Speaker 2 (21:57):
So I have certainly had clients who use chia. Now Chier,
if you haven't heard, is a super it's a greater
a seed. I think it's a seed which have got
a very high Amega three fat content of plant based
a Mega three and it was sort of a super
seed that came out about ten.
Speaker 3 (22:11):
Fifteen years ago, and it's you can get the little
white ones.
Speaker 2 (22:14):
It used to be in the orange packaging, but I
don't think that's the branding anymore. It tends to be
more in macro willies, and then there's the little brown seeds,
and what happens is when they're combined with liquid, it
forms like a jelatous kind of little seed pop that
people quite like. Now, Chia as a seed is very healthy.
It's one of the most nutritionally complete seeds you can find,
(22:37):
quite high in protein, zinc, a range of micronutrients, but
it's not high in protein for breakfast. So it's relatively
high in protein for a seed, but also quite high
in fat, so you can't just have endless amounts of it.
Speaker 3 (22:49):
The calories go up.
Speaker 2 (22:50):
So in answers to the question a cheer putting is
a good breakfast my answer would actually be no. I
don't think they are because to me, they don't tick
the nutritional boxes and they end up being two in protein,
too high in fat, not a whole lot of carbohydrate.
But I do use them with my clients as a
bit of a seasoning to add nutrition to a cereal bowl,
an oat bowl, a smoothie, a tea spoon, or of
(23:12):
chea seeds is a great addition of good fat. But no,
my answer is that a cheer pudding isn't a great
breakfast option. I think it's almost more like a dessert treat.
I'd probably use it as but I don't use it
a lot with my clients as my default, so I
thought i'd asked you you might be a bit more
familiar and use it more often.
Speaker 1 (23:30):
I have said, agree, shop bought cheer puddings. I don't
ever recommend for my clients because, like you said, typically
they're a very vegan breakfast option, so they're very high
fat because a lot of times they'll use a bit
of that Coyo coconut yogurt as well. A lot of
times it's just cheesy. It's a bit of plant based
milk and a bit of honey, maybe a bit of
fruit on top or a bit of granola on top.
So they typically are quite high fat, high car very
low protein, so they don't tend to fool you for
(23:52):
as long as what you would like if you had
an adequate amount of protein. But I use them a
lot with my clients when I give them recipes for
cheer puddings, so I would be either add a bit
of protein powder through it, or adds some good quality
greek yogurt and rather than needing say a quarter of
a cup of cheer seeds, which is typically like you'd
need a few decent tablespoons of cheer seas to make
up a cheer pudding, I will use less, so I
(24:13):
might use two or three tablespoons and then use a
good chunk of Greek yogurt with that, a dash of
milk and a little maybe a tiny bit of honey
or a little bit of cinnamon or something like that,
or maybe a little bit of vanilla protein powder, a
plant based. One of my clients vegan and they want
to do that, so that way I'm boosting the protein.
I don't need as many cheer seeds because I'm a
massive cheer seed fan. But like you said, ZUZI to
achieve the protein amount we would like a meal just
(24:35):
using cheer seeds, you'd have to have so many of
them because it is quite a high fat, like a
cheer seed is predominantly a fat sauce. Yes, it has
protein in there, but it's predominantly classed as a fat
sauce because it is a seed. So I like them,
but I do think you have to add the protein
in there to make it a balanced breakfast option.
Speaker 2 (24:52):
Look at that, we're just perfectly aligned as always I'm
just looking what happened to the Cheer company, because remember it.
Speaker 3 (24:57):
Was in the bright orange bag, so if they were
heard they have a seed now, but it's still around.
Speaker 1 (25:00):
I'm trying to quick look, but they're still around. Yeah,
they rebranded, it's just not as orange.
Speaker 2 (25:04):
I think. I don't see it so often, but yeah, certainly.
I always see the Woolies Macro range. I see they're
very heavy white, and I think the question is also
often is the black or white better?
Speaker 3 (25:15):
But my understanding is they're pretty identical nutritionally. Is that correct?
Speaker 1 (25:18):
Yeah, honestly, I just buy whatever's on sale when it
comes to Cheers, Sea's Like, I don't think any sort
of brands or types are better. I think they're fairly
similar nutrition wise.
Speaker 3 (25:25):
Yeah, perfect, wonderful.
Speaker 1 (25:27):
Well that brings us to the end of the Nutrition
Couch for another Sunday. If you haven't done so already,
we would love if you could tell your friends and
family about us so they could listen in and learn
from us as well. And we have a few exciting
things coming up we wanted to let you guys know about.
We've got a few online events coming your way mid October.
So our first one is why weight part of the
(25:47):
putn it's on the psychology of the weight loss, Ous's idea,
brilliant love it and the second one is on women's
and hormones, so keep an eye out for that. We
will advertise them on our Instagram. We're going to do
them live. There'll be Q and A's at the end,
and you can also purchase a pre recorded sorry, a
pre recorded thing of that afterwards as well, so you
can listen in anywhere around the world. It's not just
for Australians, it'll be for all of our international listeners
(26:09):
as well, and it'll be very nutrition and health evidence
based focused. Like Susie and I always ask, we can't
wait to bring you those little online what are you
calling them? Seven hours webinars live.
Speaker 3 (26:19):
The event to Q and A, you know, just to
get people back into it.
Speaker 2 (26:21):
Just be after school holidays, everyone's thinking about summer and
we haven't spoken to him for a while.
Speaker 3 (26:26):
It's a year ago since we did our live tour.
We've had a few people asking, so we thought, well.
Speaker 2 (26:30):
It's a good excuse from going up to Celia's new
house actually, and we're getting ready to shoot some recipes
for a book, so we thought, why not.
Speaker 3 (26:36):
We'll do a live event and see if people.
Speaker 1 (26:39):
Are keen love it all right, catch you guys in
next week's episode.
Speaker 3 (26:42):
Have a great week.
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