If you are thinking about having a baby in the next year or two, or you have been trying for a while and wondering if your nutrition could be doing more, this episode is a genuinely useful place to start.
And if you are in your 20s or 30s and have not had a blood test recently because you feel fine and assume everything is probably okay, Leanne and Susie have something to say about that too.
This week on The Nutrition Couch, they dig into the nutrition and lifestyle strategies that actually move the needle on fertility outcomes, what the research says about diet patterns, key nutrients, and male fertility, and the common mistakes that quietly work against conception that most women have never been told about.
In this episode:
The Australian longitudinal study of over 5,000 women linking anti-inflammatory dietary patterns to better fertility outcomes, and what that actually looks like on a plate day to day
The key nutrients that appear time and time again in fertility research: omega-3s, vitamin D, vitamin E, and natural folate, why food sources beat supplements in almost every case, and the one supplement Susie did take during pregnancy
The MTHFR gene mutation: what it is, how common it is, why women with this mutation should not be taking synthetic folate in standard prenatal supplements, and how to find out if you have it
Why male fertility contributes to 40 to 50% of fertility challenges and is chronically overlooked, and what partners should actually be doing differently
The under-eating and overtraining pattern that silently disrupts ovulation and hormonal health even in women who appear to be doing everything right
The truth about caffeine and fertility: the research does not say what most people assume, and Susie explains exactly how much is genuinely safe if you are trying to conceive
The blood tests Leanne recommends for every woman in her 20s and 30s, including the ones most GPs do not automatically order, and the vague symptoms that are easy to dismiss but might actually signal something easily fixed
Why low ferritin is one of the most underdiagnosed and undertreated issues in young Australian women, and Susie's case study of a client whose iron had been dangerously low for two decades without anyone properly addressing it
The Harvest Pantry Protein Smoothie reviewed: clean ingredients, impressive packaging, and a protein claim on the front of the pack that requires an asterisk the size of a footnote to actually be true
The nine-month-old baby and solids question: how much milk is too much, why iron should be the focus of every meal at this age, and the feeding order that makes a bigger difference than most parents realise
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Episode Transcript
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Speaker 1 (00:02):
Are you in the stage of life where you're getting
ready for kids, maybe you're actively trying to get pregnant,
or maybe you're wanting to optimize fertility chances. First, on
today's episode of The Nutrition Couch, we deep dive optimizing
fertility through nutrition and take you step by step through
getting your body ready to be a healthy mum. Hi,
I'm Leanne Maud and I'm Sussi Burrell, and together we
(00:23):
bring you The Nutrition Couch podcast, the weekly podcast that
keeps you up to date with everything that you need
to know in the world of nutrition as well as
fertility nutrition. We chat the blood test to focus on
if you're in your twenties and thirties, the new breakfast
smoothie to review, and our listener question is all about
weaning milk and feeding babies solids. So to kick us
(00:43):
off today, Susie, we are talking all about fertility nutrition
and quick me if I'm wrong. But I don't believe
we've really dived too much into this in the podcast
in the past, have we No?
Speaker 2 (00:53):
And it's certainly an area of expertise now. I remember
when I first studied nutrition, dietitians would do everything in
private practice clinic, so I would at times have girls
come in talking about getting ready to have a baby
or even when they're pregnant, whereas now it kind of
is a real specialization where there are a whole dietitian
clinics who specialize infertility. And when I've been researching for
(01:14):
this segmently and it doesn't surprise me because the stats
suggest that up to seventeen percent of people in high
income countries are impacted by the effects of infertility, which
is almost one in five people. So you can see
why it's an area of interest, particularly thinking you know,
going back, you know one hundred years, people would have
(01:34):
families of ten. They had seemed to have no trouble reproducing,
and then you know people in modern life, what's going
on in which there's issues. And I thought it was
a great topic to cover. And I would like to
say that when I was planning to have kids, that
I spent you know, six months getting into the best
shape of my life and was supplementing. But I don't
want to say that I've got bringa by accident, but
(01:54):
definitely I had didn't have a lot of planning going
into it, and I actually remember some of the nights
out I had before I realized I was pregnant with
the twins, and I think, wow, So some of it
is beyond our control, I think, but there are certainly
some things to do. Did you spend a lot of
time getting healthy before you had the girls? Leanne's probably
a saying, I'll bet you did.
Speaker 1 (02:12):
I would say I spent a lot of time getting healthy,
but I did get some blood tests and I did
make sure I started my fall eight siblementation. What I
would say. You know, I believe as dietitian, we like
to think that we generally eat pretty well anyway, but
there are certainly some things that we can do beforehand,
aren't there. And there's certainly more and more evidence coming
out that what you do pre babies can be helpful.
(02:32):
But also we know that a lot of you know,
women will go will not even realize that they're pregnant
till perhaps six, seven, eight months, and then the kids
are perfectly healthy. So a lot of it does come
down to chants. But you know, we can prepare and
do the best we can as well. So I guess
that's what the segment we wanted to talk about today,
And I'll let you kick off the fertility segment today,
and I might come through at the end talking about
the first thousand days, because that's a concept that a
(02:54):
lot of my friends have never actually even heard of.
And I remember that in my friendship circle, when you know,
everyone started talking about babies, we were talking about that,
And I think it is really important for maybe perhaps
some about younger listeners to realize that as well, because
it is one of those newer concepts I believe as well. True.
Speaker 2 (03:09):
All right, well, to kick us off, because I think
straight away, when we think about preparing for pregnancy, for
some it may be losing a few kilos, particularly if
they've dealt with hormonial conditions like interline resistance and pcos.
If they sort of have been trying to conceive for
some time naturally and it hasn't happened, they might start
to take a closer look. In the case of some husbands,
they might have all partners, I should say, they might
(03:30):
have some studies done looking at sperm quality and movement,
and be like, right, the husband needs to get a
little bit healthier. So I think let's start off, and
then naturally we tend to then think of supplementation. There's
a whole market land of prenatal vitamins and minerals, and
in many cases they are what I would describe as
hyper supplementation, like they are encouraging extremely high amounts of
(03:52):
nutrients things like FOL eight, which in some cases I
would disagree with because it's, as we've discussed many times
before on the podcast, that's completely possible to have too
much of a good thing. It's not a matter of
actually just super adding all these supplements in without being
aware of what they're doing. So to start off, I
want to talk about a big summation population based study
(04:13):
which was looking at the underlying dietary patterns associated with
improvements in fertility outcomes. And this was published late last
year in Frontiers of Nutrition, which is quite a reputable journal,
and it was a study or data that was collected
from the Australian Longitudinal Study on Women's Health with over
five thousand participants and they were assessed from basically birth
(04:35):
right through until they were running to thirty one thirty
six years of age, looking at fertility problems and what
were the associations with certain diets. And the interesting variable
that came off was that it was individuals who had
what they call anti inflammatory or low inflammatory pattern of
diet that were less likely to suffer from fertility related
(04:58):
issues Mediterranean style dietary patterns. So as opposed to looking
at all, if you took your fold aid, or if
you had a serve or two of leafy green vegetables
a day, was it more likely to concede Because they
don't have a lot of those RCT or gold standard
trials because obviously they don't want to compare a bad
diet to a good diet and hope for the best
(05:19):
with pregnancy outcomes. It's one of those things that's not
ethical to study in that way. So more so they're
looking at what are the associated patterns, and whilst it's
not sexy, and we've spoken about this before, it is
time and time again a Mediterranean pattern of eating which
is associated with less inflammation in the body, and when
it comes to a number of variables including cell quality
(05:39):
and implantation. In particular, it's about reducing the inflammatory pathways
in the body and that's the indirect link to conditions
like initillin resistance and PCs. What we know is that
they're pro inflammatory and hence an anti inflammatory dietary pattern
is associated with better outcomes. So, going back to clinic
twenty twenty five years ago, if I had someone particularly
(06:00):
who had issues with cycle, had pcos and absence cycle,
over time, insulin resistance, I would know if as soon
as the gods would lose even a few kilos, just anecdotally,
fertility would improve. They would often conceive after years of
not trying because indirectly it was helping cycle pattern and
sell quality. So even though it's not pop this pill
(06:22):
and you'll be more fertile, it makes sense because again
when we hone down into studies on specific nutrients, so
key nutrients that come up time and time again when
it's about promoting fertility outcomes for both men and women.
Nutrients that have positive associations with things like sperm quality,
egg quality are things like good fats, anti inflammatory fats,
(06:42):
whichever of course there are amiga threes. It's making sure
vitamin D levels are optimal, it's making sure vitamin E
levels are optimal. That comes back again in the research
looking at sperm quality and motility. So when you look
at where do you get those nutrients from? Where you
get them from fish, you get them from nuts and seeds,
you get them from eggs, you get the range of
(07:03):
fats people are looking for. So whilst the dietary pattern's
not overly attractive, if you hone down to those key superfoods,
they link indirectly two or so I should say directly
to an anti inflammatory pattern of eating. So things straight
away that if I'm working with someone who's trying to
get healthy and going into a pregnancy, I'd be saying,
I want you to have at least two to three
serves of leafy greens every single day. Hence the juice
(07:25):
can work really, really well. Natural fol eate is always
going to be a million times better than popping a
folate supplement because it's not working in a synergistic effect
with the range of nutrients and antioxidants and vitamins and
minerals that come with whole natural foods. So, if you're
trying to get pregnant, adding in a green juice, making
sure you're having leafy greens most meals, having three or
four serves of oily fish oh week if you don't
(07:47):
like oi leaf fish. Taken a Mega three supplement. That
was one of the few supplements that I did take
when I was pregnant, was a Mega three make sure
your ion's at an optimal level because that's going to
be important for immune function for a healthy pregnancy that
you're feeling well in. So if you do conceive and
you're feeling unwell for that first two three months, you've
got a good backup of nutrients in the diet to
(08:08):
fall back on. And I think for people who have
a history of pro inflammatory conditions, a family history of
heart disease, higher cholesterol inflammation PCOS, I would be getting
an MTHFL mutation check done because if you do have
that gene mutation, and it's not uncommon, particularly in Anglo
people with an Anglo background, it is actually contraindicated to
(08:31):
have synthetic folate in supplementation form because that is the
nutrient involved in new cell production. That's the link to
neurotube defects. And if you have that gene mutation, you
shouldn't be taking synthetic folate. You should be taking an
activated fol late. And I don't think that is tested enough,
So as soon as I have someone who has had
repeated miscarriage, I would be checking for that gene mutation.
(08:53):
It's a simple blood test. I've got one. It's linked
to multiple birth and basically if you've had a history
of miscarriag making sure you're taking the right type of folate.
That genus is actually quite surprisingly common, so that's something
to check before you just superload the synthetic fol aid
in prenatal supplements. So, yeah, just off the top of
my head, they're the key things that spring to mind,
(09:14):
not overly surprising, but when we start to look specifically
at some of those key nutrients which come to egg
and sperm quality, it's vitamin d Amega three, vitamin E
particular that come up time and time again, and they're
coming down to dietary patterns and reducing our intake of
vultra process and fast processed foods. So hence, if you're
trying to conceive and feeling hormodal and going through things
(09:37):
like IVF, the worst thing you can do is binge,
eat on fast food or give yourself treats of vultra
process snack food. At that time, you've got to try
basically land and keep the diet as clean as possible
when it comes to preserving the anti inflammatory, natural low
inflammation pathways in the body.
Speaker 1 (09:55):
That's a good point about methlated folate as well, and
not taking that sort of synthetic form because that's also
the that we use in our women's protein powder for
hormone support and designed by dietitians. We actually put the
special type of folate in there. So if you are
trying to conceive and you do have that gene mutation,
our women's hormone protein under designed by dietitians is fine
for you to take it a good one. But also
(10:15):
I think an important note that it doesn't just all
fall on us, SUSI. It's not just all about the female.
The male fertility is often very overlooked, but sperm health.
I was looking at the data, Susie, and it contributes
to around forty to fifty percent of fertility challenges. So
you know, I think often a lot of women carry
a lot of that guilt, but it is actually like
(10:35):
it takes two to tango right. So male fertility is
so important as well. If you're doing everything right, if
you've cut down on our whole cut down on caffeine,
you're having all your leafy greens, you're taking you know,
some folds and Amiga three, you know, you're sleeping well,
you're monitoring your stress, but your partner's not doing the
same thing. That absolutely can impact the fertility journey overall
(10:55):
as well. So really make sure that you're both on board,
you're both doing as much as possible as you can.
And really a big one I've seen in either past
clients or close friends or family SUSI is for women
underreating and overtraining that can actually have a significant impact
on fertility, particularly for women. Like I said, so that
low energy availability, you're basically not eating enough calories, excessive dieting,
(11:19):
chronic stress, overtraining or over exercising, that can all impact fertility.
It can disrupt population, It can mess with hormone production.
It can delay or cease menstrual cycles. Even in women
who appear to be super super healthy, this can still
be a big issue. So if you know that you're
someone that has struggled now or in the past with
(11:39):
under eating, chronic darting, overtraining, overexercising, you're not really getting
a regular menstrual cycle, it's certainly time to touch base
with your doctor or a dietitian as well. And then
I did mention un touched on that first one thousand days.
So this is a I want to say newer concepts
that when I was sort of looking around fertility nutrition
when I was having my girls, I came across this
(12:00):
concept of the first one thousand days, and it basically
refers to the time from conception all the way through
to the child's second birthday, and it's basically considered one
of the most important windows for health and growth and
development that a child will ever experience. So basically, what
mum eats from the day of conception right through the
(12:20):
entire pregnancy, and then from what the child eats until
two years of age that can basically predict things like
future food preferences, their gut microbiome, even potentially things like
risks of obesity and different types of chronic diseases as well.
So there is some emerging research that also suggests that
when babies are babies, what they're exposed to in uteroe
(12:42):
and through the breast milk, so flavors, foods, that kind
of thing may actually influence food acceptance later on as well.
So it is very difficult to say to a poor
pregnant woman who's got terrible morning sickness, like, you know,
eat really well and get in different types of flavors
and textures and foods. But if you can and you
feel okay, there is some emerging research that suggests that
(13:02):
that is potentially going to be helpful for bub later on.
So the first one thousand days isn't about perfection. It's
not about eating clean, it's not about beating yourself up.
If all you can live off is carbs for the
first trimester, it's not about that. It is basically just
around consistent nourishment as best as you can, making sure
you're eating enough food, you have an adequate energy intake,
building healthy family food habits early and basically not restricting,
(13:26):
and having as much abundance and different types of food
in the diet as possible. So it's basically from the
day of conception right through the child's second birthday. That
window is potentially considered one of the most important windows
from a nutrition, health and a growth and development perspective
for young children. So I thought we'd en that segment there, SUSI,
because it is just a nice thing to think, even
(13:46):
if you did have a terrible first or second trimester,
all is not lost. You've got really through your child's
second birthday to really expose them to as much great
nutrition as possible.
Speaker 2 (13:56):
I just want to say, come in with a comment
on caffeine and coffee, because one of the things I
used to notice a lot when I was in that
age of having kids was that people who were aggressively
pursuing fertility would get really strict on themselves, and fair
enough when it comes to alcohol, because alcohol is certainly
considered a toxin by the body, and there are negative
impacts on rates of fertility and sperm quality in particular.
(14:18):
But caffeine is one of those things I think we
have a bit of a virtuous relationship with which we
think if we cut it out, we're better humans and
it's better for fertility. But that is not what the
research shows. In meta analysis of data and women, there
is no relationship between a moderate intake about two hundred
milligrams a day or a sort of double shot or
two coffees on pregnancy rates in women, and it's only
(14:42):
excessive rates that start reduce conception and increase the risk
of miscarriage. So that's large intakes of caffeine and coffee.
So while I wouldn't be suggesting people drink coke and
diet coke all day and have multiple cups of coffee
if they're trying to conceive. If you have a coffee
in the morning, you don't need to feel guilty about that.
There is no association of reduced rates of conception or
(15:04):
negative impact on fertility having a moderate two hundred milligrams
in take of caffeine per day. So I think that's
important because I think, like you describe women, you know
straight away feel guilty. I'm cutting this and I'm cutting that.
So whilst you might need to tell your husband not
to have four double shot espressos a day, there's a
moderate intake, there's nothing to be worried about, so you
can enjoy your coffee basically and indeed lyan I drank
(15:25):
coffee right through pregnancy. I did the thirty dieticians I
worked with at the children's hospital. So don't make life
too difficult when you're trying to get knocked up, is
the take home message?
Speaker 1 (15:34):
All right? Well, moving on to our next segment, I
totally agree. I drank coffee once I could stomach it
after the nausea, settled through pregnancy as well, and thoroughly
enjoyed it. But moving on to our next segment, the
blood tests in your twenties and these. So really we've
talked a lot about blood tests in your thirties, forties, perry,
metopause beyond, but we've never really covered as far as
I'm aware, Susie, blood tests in your twenties, and I
(15:56):
think your twenties is you're almost feel bulletproof, don't you
of think? You know what? Like I in my twenties,
I'm healthy, like what problems could I have? But more
and more so we are seeing younger women in their twenties,
maybe even even the early thirties, with issues like you know,
significantly low iron insular resistance, pre diabetes, big vitamins, d deficiencies,
(16:17):
even potentially women that I mentioned previously that have under
and over exercise issues with their bone house, potentially even
thyroid dysfunction. So it's not, I guess, super obvious in
your twenties regarding symptoms, because I think you just kind
of feel bulletproof, You feel superhuman. It's easy to live off,
you know, only a couple of hours sleep if you're
at partying, But more and more so you do start
(16:39):
to pick these things up little by little, So I
do think blood tests even in your twenties are important.
I'm a big believe that women should be getting a
blood test at a minimum every sort of one to
two years as we get a bit older throughout thirties, forties, fifties.
I like my ladies to have them, my clients to
have them every year, because I do think a lot
of women are experiencing symptoms that are kind of vague,
(17:00):
but when you look at them all together, it could
be easily explained potentially by a utune deficiency. So I'm
talking about things just like ongoing fatigue, not to the
point where you're needing a two hour nap every day,
but just feeling a little off right, not recovering as
well after your exercise sessions, a little bit of brain fog.
Potentially your hair is thinning out or you're losing a
little bit of hair, weird changes in like in nail beds,
(17:23):
Potentially low mood, heavier or more irregular periods, potentially struggles
with your weight. And it's easy enough to put these
down to just going really hard and progressing my career.
I'm just really stressed at the moment, or I'm you know,
maybe I'm just a busy mum. But it is well
worth getting some blood tests with your GP no matter
what your age, So if you are someone in your
twenties or early thirties, the biggest one I generally recommend
(17:46):
for women is i'm your iron studies and then particularly
your ferotone is really really important. Vitamin D, particularly if
it is winter or you live somewhere where it is
quite cooler a lot of the time, you don't get
as much sunshine like we do up here in Queensland,
and what if you spend a lot of time indoors.
Thyroid markers are always really important basedline. Cholesterol level is
really really great if you're vegan or vegetarian, or you
(18:09):
know you don't really eat a lot of meat. B
twelve is a really good one to add on. In
terms of glucose levels are like fasting glucose and a
HB A one C, which is basically an average of
what your glucose levels are doing over about three months.
And then if you have any different types of family history,
you might have a parent or an uncle or something
with high cholesterol. You might have pcos in your family,
(18:30):
you might have fertility concerns or metabolic risk factors. Those
are things that basically need a discussion with your doctor.
To see if you you know, should start checking these
kind of things in your twenties. Perhaps you have a
family member with a history of you know, bow cancer
or a breast cancer or something you might want to,
you know, chat to your doctor about these things as well.
So it's not something that you need to be stressed
(18:51):
or concerned about. But I do think it's well worth
getting a baseline level of your bloods in your twenties,
particularly if you do have, like I said, some of
those more vague symptoms that you might not you know,
you might just think are a bit kind of random,
but when you think about them overall, like you're like, oh,
my nows are a bit funny in then ourbed, my
hair's starting to fall out a little bit, I am
a little bit more tired, or you know, my period
(19:13):
is a little bit more irregular. When you put all
those things together, potentially that could indicate some sort of
nutrient deficiency. So always a good idea to go and
have a chat with your doctor if there is anything
sort of out of place or anything that's a little
bit different for the last couple of months, particularly, But
I do believe that a baseline blood test for most
women even if you are considered quote unquite healthy is
(19:36):
important just you know, every year or every two years.
Speaker 2 (19:39):
What do you think, Susie, I think that probably the
ones that pop up for me the most is the iron.
I think so many women are walking around. I had
a client the other day and she has had a
low ferretin like below twenty for literally since she had
her kids, and her kids are now twenty. She's had
her scopes done. She's not silly at she just runs
(19:59):
low on iron. And when she asked the doctor for
an infusion, because I said to her, you shouldn't be
feeling like this, like this is abominable. No one's ever
helped you, the GP said to her, Oh, but yeahemoglobin's
not low, Like what are you meant to be almost
dead before you get your iron topped up? But that
she's a lot older. But I do think a lot
of younger women who are perhaps health conscious. They've cut
(20:19):
out a lot more red meat, they're following a plant
based diet or leading plant forward. They're exercising a lot.
You know, this is the time where girls will spend
often time at the gym. They might have committed to
marathon training, or they're into their running. They've got more
time in their life to do that, and they might
have heavy periods or endo and so their iron is
often quite low and they're feeling terrible and just powering
(20:40):
through it because we've got this superwoman chip on our
shoulder where you just should power through. So I think
that is the main one I see a lot of
and I think it's particularly relevantly and knowing that we're
seeing an increased risk of bow cancer in young people
because that in girls who online have popped up with
bow cancer at a young age, they had low iron
that wasn't explored. So you have to be on your
(21:00):
I and that's the one that really stands out. I
think if you struggle with your weight and you've got
a found the history of diabetes and you notice that
your tummy is higher and bigger than it should be,
definitely a HbA one CE because this is often early
instam resistance or pcos that can be managed very very early.
So they're the two that's bring to mind. And of course,
coming into winter, vitamin D. A significant number of Australians
(21:22):
have low vitamin D, particularly if you're in Victoria and
the Southern States where the days and weather's not great.
Vitamin D can impact up to twenty five percent of
Australians in winter and that has a profound effect on
immune function, muscle recovery, mood and energy. So they're the
three I think just routinely you get busy, and then
of course you're on track then with your boob checks
(21:43):
or your perhaps means as well, because you're having that
annual check. So if you are you've got teenage daughters
or girls at UNI in their twenties, just touch base
with them and remind them that they do need to
be on top of their bloods. Just because they're younger
doesn't mean that their health needs reduce.
Speaker 1 (21:58):
I love that you brought up perhaps means and because
I think that's really really important for men as well.
And I'll just quickly add in skin checks because I
had mine actually forgot. I moved clinics and the reminder
that I got didn't just didn't come through. And then
I looked at my calendar and I literally was scrolling
back two years and I was like, when was the
last time I had a skin check? And it was
actually close to two years. And I live in Queensland,
(22:18):
so and I do actually have quite a few friends
and family members who have had skin cancers cut out,
so that is another really important one. Unfortunately, you do
pay for that. I do remember years ago it used
to be quite heavily subsidized. But the last two skin
checks i've had, I think for whatever reason, they've taken
away that subsidy now. But it is really, really, really important.
So get your paps, me is done, do you boob checks,
do your skin checks. It's incredibly important because you don't
(22:40):
want to wait until it's too late. So if you
do have, you know, children in your teen's, twenties, thirties,
listening remind them because in those hectic years in our
twenties and thirties, we tend to just forget. We feel
like we're superhuman, we don't need it. But it is
a really nice reminder, particularly coming from you know, mums
and aunties and good family friends, that these things are
(23:01):
incredibly important and we don't want to wait until it's
too late.
Speaker 2 (23:03):
True, true, true, All right, Leanne, there's a new smoothie
in the supermarket and I thought, oh, exciting because I'd
seen another dietitian post it and I went down. I
saw them at Woolly's and I had high hopes. Let
me tell you high hopes. So it's the Harvest Pantry
Protein Smoothie. There's a few, there's two or three. There's
a green one which looks very healthy. And the one
I'm going to review today is the Tropical Immunity Smoothie.
(23:27):
There's a lot of claims on the front of this packet,
so it's got protein SMOOTHI and big writing. It's got
four point five health stars, it has high envitamin C
and E. It's vegan, an excellent source of fiber, no
added sugar, ten grams of protein. If you looked at this,
you would think this is a super food in a
packet for six dollars fifty. So if we take a
(23:47):
deep dive of the ingredient list, it's thirty three percent mango,
nineteen percent pineapple, seventeen percent coconut pure, seventeen percent passion fruit,
eleven percent sun power seeds, lemon juice, timoric. It's very
very clean ingredient list. I look at the nutritionals. It's
coming in at three fifty calories, which is not insignificant.
(24:09):
Seven point two grams of protein, not the ten like
it claims on the front of the pack. It's got
almost twenty grams of fat lean becau, it's got a
whole lot of coconut in it. Then they've said here,
no saturated, which can't be true. This is a mistake,
I'd say, then seventeen grams of sugar eight point five
grams of dietary fiber. So I'm not overly happy with
it because it's basically sugar with some sunflower seeds thrown in.
(24:32):
They're claiming its I'm just having a look now, ten
grams of protein, but I think it's only if it's
made up with something else.
Speaker 1 (24:41):
So there's an asterisk like it says ten grams of
protein and big letters across the front, and then there's
a little tiny asterisk which your eyes probably miss, Susie
because it's so tiny, And I'm like, where is this
asterisk coming in? And you look on the packet, like
I thought, if you put an asteris there you had
to have a reference to it. Oh, there it is.
It's tiny, tiny, tiny, tiny next to that per serving
per one a. If it's blended with two fifty mils
(25:02):
of oat milk, then you get ten grams of protein.
Completely misleading, misleading, So I with oat milk. It's the
worst type of milk, real or cream milk or soy milk,
not oat milk. Come on.
Speaker 2 (25:16):
Yeah, and that's a lot of calories of fruit. Basically
you're paying six dollars fifty for a whole what of fruit.
And yeah, so I actually think deeply misleading. I wouldn't
be buying it, and I certainly wouldn't be making it
up with oat milk, like you actually better to make
if you made it with high protein dairy milk, you'd
get it up there. But then you're having probably a
(25:36):
five six hundred calories smoothie, which isn't overly healthy. So yeah,
I think, come on, do better, do better. Don't be
misled by this product. The green ones, they all, they're
all similar. It's just a heavy fruit blend with some
extreme health claims, like they're saying it's immune boosting because
of the turmeric, but the amount is tiny. And my
understanding of tumeric is that you've got to be activated
(25:58):
by the active molecule in the pepper anyway, isn't it pepper?
So yeah, unfortunately I give it a big thumbs down.
I don't like it. I'll give it one out of five.
What do you think, Oh, I wouldn't be that harsh.
I think it's I think it's fine.
Speaker 1 (26:11):
But at six doels fifty for one serving, I'd rather
just go to a cafe and make have them make
it for me. But like zero point three percent tumeric,
not even a you know, not even one percent tumeric,
so very very very very very tiny amounts. It's packed
in chili from imported ingredients, so not that we have
anything to get chili, but I mean, I don't I
like to support local brands, but it says it's made
(26:33):
by two local Melbourne mums. We like to support local products.
I'm not going to be too harsh, you know. I
like the ingredients. It's very very clean. I don't like
the fact that they suggest it's made on oat milk,
Like you sw milk. Come on, You've got way more
protein in there. You're getting some calcium in there. But yeah,
I I would give it maybe a five or a six,
So I would change the milk absolutely. I think if
(26:55):
you're not vegan, just make it on dairy milk because
I think then you're getting more protein and more calcium.
Is well, but yeah, it's still the fiber is good.
Speaker 2 (27:04):
I like the fiber around how much land How much
protein would we want in a smoothie for breakfast?
Speaker 1 (27:09):
Yeah, over twenty twenty At a minimum, we'd want closer
to thirty, if not forty grams. So that's why I'm saying, yeah,
make it on dairy milk. Absolutely, add a couple of
tablespoons of Greek yogurt in there you're getting you're getting
closer to a much more balanced, nutritious smoothie. And obviously
we're not vegan.
Speaker 2 (27:23):
So even thirty milligrams of vitamin season, I think have
a gold key where you get like two hundred or something.
Ridiculous your keyways people, it's kywey season. Thirty milligrams of
vitamin C's not high for a smoothie.
Speaker 1 (27:35):
It's low. I think, are you a large lot of
protein smoothie with ten grams? Deeply misleading?
Speaker 2 (27:40):
I don't know.
Speaker 1 (27:40):
They need a further advisor. So it's a good product.
But to me, if I'm going to spend six hours,
if you'll get my client to go and spend I disagree.
I think the ingredients are fine, but for six dollars
fifty I would want that like ready to blend, like
to me, to optimize this for a woman who's trying
to lose weight or support hormone health or going through Perry,
I'd want thirty grams of protein in then ten and
definitely not what is it seven point seven point one
(28:03):
before you add your oat milk in there? So if
I'm going to go and add a lot of extra
things to it, to me, it's not really that much
of a short cut. Like on the back of the
packet it says a shortcut to wholesome. Not really if
you've got to be adding multiple other things in there
to make it much more nutritionally balanced.
Speaker 2 (28:18):
So, and this is my issue with people who hop
on we win to formulate food for people. You're not
really qualified to be doing it. Leave it to the experts,
you know, Like I just have an issue with it.
I just think everyone thinks I can be a founder,
I can make stuff. Well, you should have some degree
of qualifications, because if there was someone giving advice on
that product, they would have said, well, you can't do that.
You shouldn't be getting the fat from sunflower seeds. And
(28:40):
then it's a high fat smoothie, like come on five
or six, being jit, you being here probably.
Speaker 1 (28:46):
Some flower seeds, is all right, you'd been a bit harsh. Yeah,
that's all right. I don't know.
Speaker 2 (28:50):
I just think, what it's a high who's it? Four?
Speaker 1 (28:53):
Yeah, six dollars fifty aer serve. Yeah, it's a bit expensive. Yeah,
I don't know. I think you will leave it with
you if you're looking for expensive products that are all
picked up and you know in one one little convenience smoothie. Fine,
but I'd be adding a scoop of designer Dietisian protein
powder to it, and I'd be changing my milk, so
I'm getting in a bit more calcium as well.
Speaker 2 (29:13):
They're probably six bucks on a green juice at top juice.
I reckon you get more more in it. AnyWho like
it only has thirty five milligrams of calcium.
Speaker 1 (29:22):
You gotta mix it, that's me. I know oat milk,
And then they're saying it is three hundred and twenty
five milligrams. Most oat milk does not is not for
calcium fortified. So I think, yeah, you gotta be very careful.
I don't like the promotion of the oat milk. That's
probably my biggest grite with it, Like just mix it
with soy milk. If you if you want vegan, or
mix it with normal dairy milk because there's nothing wrong
with it.
Speaker 2 (29:40):
It's like saying Milo is healthy when you mix it
with milk.
Speaker 1 (29:45):
Yeah, exactly, you get protein out of Milo.
Speaker 2 (29:47):
Yeah yeah, nutragrain, nutragrain is good when you add it
with milk. Like yeah, they're cheeky, cheeky, cheeky, cheeky. This
is also the buyers at Willies be more discerning, like
say to them, like the buyers that Willies have massive
control over this. The free a person in Woollies needs
to say, come on, do better again, not qualified to
be making these choices. But what I will say about
freezer section, I did notice them because I went into
(30:10):
Woollies to buy the Pistacio brownies. So if anyone was
on the Willies catalog a couple of weeks ago, they
launched these Pistacio brownies, that peppy brand of Pistacio, and
they looked delicious, right, They're fourteen dollars in the catalog,
and I thought, my Harry loves Pistacio. So I went
into Woolies all excited, and I thought I was get
him a treat anyway, So they were in the freezer section.
Speaker 1 (30:31):
I had to ask for them.
Speaker 2 (30:32):
They weren't like I thought it was a cake that
you baked, but they are actually a pre made brownie
that you heat up. And when I was in there,
the protein's movies were down that end, and then there
were two teenage girls also buying these brownies. It was like,
because pistacio is so in so they told me, don't
get the blondies, get their chocolate ones. They're much more authentic.
I was like, okay, so I got them, but I
(30:52):
have to say it was disappointing. There was not that
Harry was like a child any pistacio in there. So yeah,
I've tasted them for you people, make your own. They
weren't worth it. I was a bit disappointed. For fourteen dollars,
I thought they would be amazing, but they weren't. And
as Harry said, not much pistachio. Mum, he thumps down.
Speaker 1 (31:08):
Actually.
Speaker 2 (31:09):
And also speaking of cake, Leanne, it's been your birthday,
happy birthday. Did you eat cake on your birthdays? We
know you have a strict rule about that.
Speaker 1 (31:17):
Of course, of course I ate cake on my birthday,
cake on everyone's birthday.
Speaker 2 (31:21):
What cake especially, that's the caveat you can have cake
on anyone's birthday. What cake did you have?
Speaker 1 (31:27):
It was a beautiful It was salted caramel inside salted
caramel chocolate, so it was chocolate with salted caramel layers.
And it had this beautiful like rose like frosting on
the outside. Is beautiful, galbl Why and you get a
good present? David?
Speaker 2 (31:40):
Come good with the.
Speaker 1 (31:40):
Oh yeah I did get some good presents. Yeah. Yeah.
Speaker 2 (31:42):
He took me shopping and I picked my own. So
she's not going to say what it is. It probably
started with hermes, so she doesn't want to. She doesn't
want to.
Speaker 1 (31:49):
Oh my gosh, I wish.
Speaker 2 (31:50):
If you see her on the MS site doing an
opening box, you'll know that she's done very well.
Speaker 1 (31:56):
You will not see that, but you know that is
my wish day one day you're seeing Yeah on my Instagram,
one can dream.
Speaker 2 (32:04):
I'm still waiting for the light Crusee box opening in Australia.
There's a rumor that you might be able to get
a light Cruse box in Melbourne coming up. If you
haven't even you like Melbourne, if you like goodfookwhere Actually
this is worth having a little Instagram moment on like
Crusae in America and in the UK do this thing
where they have a factory sale and you buy a
ticket and you have to spend a certain amount and
(32:25):
then you can pay fifty dollars or fifty pounds I think,
and you get a mystery like Crusee box and in
it can be all the amazing stoneware and so yeah,
if you're interested in that, do a little search on
unboxing of La Crusee and you'll be on there for hours.
Similar to fifty or five hundred I think it's fifty pounds.
Oh that's not much, say, yeah, but there's a rumor
(32:45):
that they might do it in like Crusade in Melbourne,
so we'll all be doing a road.
Speaker 1 (32:48):
Trip obviously, yeah, obviously.
Speaker 2 (32:50):
All right, anyway, focus focus last question, last.
Speaker 1 (32:52):
Seen listener question. I have a nine month old baby
who is not that keen on solid food. Am I
giving too much milk? This is a good question, right,
This is a very good question because at nine months,
milk is certainly still important, whether that's breast milk, whether
that's formula, it's still a very important source for a
nine month old. However, they should definitely be having more
solids or solid should be becoming a bigger part of
(33:13):
their day month by month. So if your bub is
waking up and having a big bottle of milk or
a big breastfeed, having a few more throughout the day
or before meals, and then you know one at night time,
one overnight, potentially you may be giving too much milk.
So it's hard to gauge for a breastfed baby. Of course,
we want to advocate for breastfed first, of course, but
it is very hard to measure how much milk a
(33:35):
breastfed baby gets. So as a rough guy, for a
formula fed baby at around eight nine months, you want
about six seven hundred meals of milk a day. So
the issue with too much milk as they get over
about that sort of nine month mark is that a
they don't get hungry enough for food, so you're not
able to give as much food because they're full of
milk all the time. And the other issue is that
(33:56):
it also inhibits iron absorption, so iron is one of
the most important nutrients for babies. I always say to
my friends, they're like, oh, my baby eight you know peroid,
I don't know carrot, and they're so good at eating
their veggies. I'm like great, but they need iron. Where
is the iron? Iron should be heavily focused in every
single meal that you are giving your baby, So think
things like soft or blended meats, chicken, fish, lentils, beans,
(34:20):
iron fortified cereal if you want to, and fingerfoods like
a bit of avocado on toast with some hemp seeds.
So I'm a big fan of baby lead weaning, like
you don't have to do it, but I really think
focusing on iron is really important, and too much milk
will inhibit that iron absorption or make it harder for
babies to get enough iron in. So I think by
about nine months, a bottle of milk when they wake up,
(34:42):
one at kind of nighttime, and then you should be
focusing on at least two to three meals per day.
You don't have to have three meals for a nine
month old, but you should be working towards that by
twelve months old, and always, always, always keep milk after food.
So offer food first, give a little break maybe thirty
sixty minutes to the bartime routine, et cetera, and then
come back with the milk sort of thirty sixty minutes
(35:03):
later to top them up. A lot of people will
do milk first and then try and offer solids, and
that's why they're like, my baby doesn't like solids, or
they're not full, or we're just giving them too much
milk over all, and that's why they're just basically turning
their nose up a food or they're just playing with
it rather than eating it. So I think at nine
months old, it is still a really important source of
nutrition milk, but it really shouldn't be, you know, every
(35:24):
couple of hours that they're having a lot of milk.
And then I also will say, if your baby's gagging
a lot, a lot, a lot, coughing a lot, really
not managing, you're not moving through textures. By nine months,
they shouldn't still be on just full puro pures, if
they're dropping percentiles, if they're losing weight, if they're barely
eating anything, even from cutting back a little bit of milk.
(35:44):
By about ten months old, they should really be having
some sort of different types of textures, getting in a
little bit more solid food, and definitely not losing weight
than if they are doing any of those kind of
red flags I mentioned. Definitely get support from your doctor,
a pediatric dietitian just take them in for a check up.
I think really important thing because by nine ten months,
we do want them having a couple of meals a
(36:04):
day and sort of you know, managing solids. Even though
the majority might go on their mouth or on the floor,
they do want to be getting in some sort of
solid nutrition a couple of times a day.
Speaker 2 (36:13):
True, And I think one of the biggest barriers I
see is the babies in the bed who have breastfed
overnight off and on. So whilst that might be sole
source of nutrition when they're under six months, by the
time they're getting to eight nine months, it severely disrupts
their oral intake. So it'd be really mindful of that
and it can be challenging to get them out of
that habit. But if they're not waking up hungry, you've
got buckleys trying to get them to have solids. They've
(36:34):
got to be hungry, and I think really be very
mindful of what you're giving them solid wise, like things
like basic cereal, avocado and toast is not giving a
lot nutritionally. When they're not eating a lot of solid food,
that focus has to be on lean protein, lean red meat, purade,
soft fish like salmon, they're getting amega three's, they're getting
their iron. The next most important nutrients after that is
(36:57):
their bright orange and leafy green type veggies. So I
see a lot of mums giving them like toast and
spread or you know, yogat. Well, they're not getting what
they need. They need iron and they need veggies, So
just be quite strict with them. Because they're human, they'll
go for what's easy and sweet, and if they're not hungry,
they can very easily reject the bland food, So you
do have to be quite strict with them.
Speaker 1 (37:18):
A really important point under twelve months yoga, keep it
to an absolute minimum. They're already getting all the dairy
they need from milk. Don't be adding yogurt in it
as well, because they're not going to eat anything else.
They're just full off yogat and milk, and you're not
able to get in any iron into them, and that
is the most important nutrient. So a good little listener question.
Well that brings us to the end of another Nutrition
Couch podcast. And if you know your diet needs a
(37:40):
little bit more protein, a little bit more creatine, maybe
some magnesium or some collagen, check out our scientifically formulated
range of supplements at designed bydietitians dot com. Thank you
for listening and we will catch you in the next
week's podcast.
Speaker 2 (37:52):
Have a great week.
Are you in the stage of life where you're getting
ready for kids, maybe you're actively trying to get pregnant,
or maybe you're wanting to optimize fertility chances. First, on
today's episode of The Nutrition Couch, we deep dive optimizing
fertility through nutrition and take you step by step through
getting your body ready to be a healthy mum. Hi,
I'm Leanne Maud and I'm Sussi Burrell, and together we
(00:23):
bring you The Nutrition Couch podcast, the weekly podcast that
keeps you up to date with everything that you need
to know in the world of nutrition as well as
fertility nutrition. We chat the blood test to focus on
if you're in your twenties and thirties, the new breakfast
smoothie to review, and our listener question is all about
weaning milk and feeding babies solids. So to kick us
(00:43):
off today, Susie, we are talking all about fertility nutrition
and quick me if I'm wrong. But I don't believe
we've really dived too much into this in the podcast
in the past, have we No?
Speaker 2 (00:53):
And it's certainly an area of expertise now. I remember
when I first studied nutrition, dietitians would do everything in
private practice clinic, so I would at times have girls
come in talking about getting ready to have a baby
or even when they're pregnant, whereas now it kind of
is a real specialization where there are a whole dietitian
clinics who specialize infertility. And when I've been researching for
(01:14):
this segmently and it doesn't surprise me because the stats
suggest that up to seventeen percent of people in high
income countries are impacted by the effects of infertility, which
is almost one in five people. So you can see
why it's an area of interest, particularly thinking you know,
going back, you know one hundred years, people would have
(01:34):
families of ten. They had seemed to have no trouble reproducing,
and then you know people in modern life, what's going
on in which there's issues. And I thought it was
a great topic to cover. And I would like to
say that when I was planning to have kids, that
I spent you know, six months getting into the best
shape of my life and was supplementing. But I don't
want to say that I've got bringa by accident, but
(01:54):
definitely I had didn't have a lot of planning going
into it, and I actually remember some of the nights
out I had before I realized I was pregnant with
the twins, and I think, wow, So some of it
is beyond our control, I think, but there are certainly
some things to do. Did you spend a lot of
time getting healthy before you had the girls? Leanne's probably
a saying, I'll bet you did.
Speaker 1 (02:12):
I would say I spent a lot of time getting healthy,
but I did get some blood tests and I did
make sure I started my fall eight siblementation. What I
would say. You know, I believe as dietitian, we like
to think that we generally eat pretty well anyway, but
there are certainly some things that we can do beforehand,
aren't there. And there's certainly more and more evidence coming
out that what you do pre babies can be helpful.
(02:32):
But also we know that a lot of you know,
women will go will not even realize that they're pregnant
till perhaps six, seven, eight months, and then the kids
are perfectly healthy. So a lot of it does come
down to chants. But you know, we can prepare and
do the best we can as well. So I guess
that's what the segment we wanted to talk about today,
And I'll let you kick off the fertility segment today,
and I might come through at the end talking about
the first thousand days, because that's a concept that a
(02:54):
lot of my friends have never actually even heard of.
And I remember that in my friendship circle, when you know,
everyone started talking about babies, we were talking about that,
And I think it is really important for maybe perhaps
some about younger listeners to realize that as well, because
it is one of those newer concepts I believe as well. True.
Speaker 2 (03:09):
All right, well, to kick us off, because I think
straight away, when we think about preparing for pregnancy, for
some it may be losing a few kilos, particularly if
they've dealt with hormonial conditions like interline resistance and pcos.
If they sort of have been trying to conceive for
some time naturally and it hasn't happened, they might start
to take a closer look. In the case of some husbands,
they might have all partners, I should say, they might
(03:30):
have some studies done looking at sperm quality and movement,
and be like, right, the husband needs to get a
little bit healthier. So I think let's start off, and
then naturally we tend to then think of supplementation. There's
a whole market land of prenatal vitamins and minerals, and
in many cases they are what I would describe as
hyper supplementation, like they are encouraging extremely high amounts of
(03:52):
nutrients things like FOL eight, which in some cases I
would disagree with because it's, as we've discussed many times
before on the podcast, that's completely possible to have too
much of a good thing. It's not a matter of
actually just super adding all these supplements in without being
aware of what they're doing. So to start off, I
want to talk about a big summation population based study
(04:13):
which was looking at the underlying dietary patterns associated with
improvements in fertility outcomes. And this was published late last
year in Frontiers of Nutrition, which is quite a reputable journal,
and it was a study or data that was collected
from the Australian Longitudinal Study on Women's Health with over
five thousand participants and they were assessed from basically birth
(04:35):
right through until they were running to thirty one thirty
six years of age, looking at fertility problems and what
were the associations with certain diets. And the interesting variable
that came off was that it was individuals who had
what they call anti inflammatory or low inflammatory pattern of
diet that were less likely to suffer from fertility related
(04:58):
issues Mediterranean style dietary patterns. So as opposed to looking
at all, if you took your fold aid, or if
you had a serve or two of leafy green vegetables
a day, was it more likely to concede Because they
don't have a lot of those RCT or gold standard
trials because obviously they don't want to compare a bad
diet to a good diet and hope for the best
(05:19):
with pregnancy outcomes. It's one of those things that's not
ethical to study in that way. So more so they're
looking at what are the associated patterns, and whilst it's
not sexy, and we've spoken about this before, it is
time and time again a Mediterranean pattern of eating which
is associated with less inflammation in the body, and when
it comes to a number of variables including cell quality
(05:39):
and implantation. In particular, it's about reducing the inflammatory pathways
in the body and that's the indirect link to conditions
like initillin resistance and PCs. What we know is that
they're pro inflammatory and hence an anti inflammatory dietary pattern
is associated with better outcomes. So, going back to clinic
twenty twenty five years ago, if I had someone particularly
(06:00):
who had issues with cycle, had pcos and absence cycle,
over time, insulin resistance, I would know if as soon
as the gods would lose even a few kilos, just anecdotally,
fertility would improve. They would often conceive after years of
not trying because indirectly it was helping cycle pattern and
sell quality. So even though it's not pop this pill
(06:22):
and you'll be more fertile, it makes sense because again
when we hone down into studies on specific nutrients, so
key nutrients that come up time and time again when
it's about promoting fertility outcomes for both men and women.
Nutrients that have positive associations with things like sperm quality,
egg quality are things like good fats, anti inflammatory fats,
(06:42):
whichever of course there are amiga threes. It's making sure
vitamin D levels are optimal, it's making sure vitamin E
levels are optimal. That comes back again in the research
looking at sperm quality and motility. So when you look
at where do you get those nutrients from? Where you
get them from fish, you get them from nuts and seeds,
you get them from eggs, you get the range of
(07:03):
fats people are looking for. So whilst the dietary pattern's
not overly attractive, if you hone down to those key superfoods,
they link indirectly two or so I should say directly
to an anti inflammatory pattern of eating. So things straight
away that if I'm working with someone who's trying to
get healthy and going into a pregnancy, I'd be saying,
I want you to have at least two to three
serves of leafy greens every single day. Hence the juice
(07:25):
can work really, really well. Natural fol eate is always
going to be a million times better than popping a
folate supplement because it's not working in a synergistic effect
with the range of nutrients and antioxidants and vitamins and
minerals that come with whole natural foods. So, if you're
trying to get pregnant, adding in a green juice, making
sure you're having leafy greens most meals, having three or
four serves of oily fish oh week if you don't
(07:47):
like oi leaf fish. Taken a Mega three supplement. That
was one of the few supplements that I did take
when I was pregnant, was a Mega three make sure
your ion's at an optimal level because that's going to
be important for immune function for a healthy pregnancy that
you're feeling well in. So if you do conceive and
you're feeling unwell for that first two three months, you've
got a good backup of nutrients in the diet to
(08:08):
fall back on. And I think for people who have
a history of pro inflammatory conditions, a family history of
heart disease, higher cholesterol inflammation PCOS, I would be getting
an MTHFL mutation check done because if you do have
that gene mutation, and it's not uncommon, particularly in Anglo
people with an Anglo background, it is actually contraindicated to
(08:31):
have synthetic folate in supplementation form because that is the
nutrient involved in new cell production. That's the link to
neurotube defects. And if you have that gene mutation, you
shouldn't be taking synthetic folate. You should be taking an
activated fol late. And I don't think that is tested enough,
So as soon as I have someone who has had
repeated miscarriage, I would be checking for that gene mutation.
(08:53):
It's a simple blood test. I've got one. It's linked
to multiple birth and basically if you've had a history
of miscarriag making sure you're taking the right type of folate.
That genus is actually quite surprisingly common, so that's something
to check before you just superload the synthetic fol aid
in prenatal supplements. So, yeah, just off the top of
my head, they're the key things that spring to mind,
(09:14):
not overly surprising, but when we start to look specifically
at some of those key nutrients which come to egg
and sperm quality, it's vitamin d Amega three, vitamin E
particular that come up time and time again, and they're
coming down to dietary patterns and reducing our intake of
vultra process and fast processed foods. So hence, if you're
trying to conceive and feeling hormodal and going through things
(09:37):
like IVF, the worst thing you can do is binge,
eat on fast food or give yourself treats of vultra
process snack food. At that time, you've got to try
basically land and keep the diet as clean as possible
when it comes to preserving the anti inflammatory, natural low
inflammation pathways in the body.
Speaker 1 (09:55):
That's a good point about methlated folate as well, and
not taking that sort of synthetic form because that's also
the that we use in our women's protein powder for
hormone support and designed by dietitians. We actually put the
special type of folate in there. So if you are
trying to conceive and you do have that gene mutation,
our women's hormone protein under designed by dietitians is fine
for you to take it a good one. But also
(10:15):
I think an important note that it doesn't just all
fall on us, SUSI. It's not just all about the female.
The male fertility is often very overlooked, but sperm health.
I was looking at the data, Susie, and it contributes
to around forty to fifty percent of fertility challenges. So
you know, I think often a lot of women carry
a lot of that guilt, but it is actually like
(10:35):
it takes two to tango right. So male fertility is
so important as well. If you're doing everything right, if
you've cut down on our whole cut down on caffeine,
you're having all your leafy greens, you're taking you know,
some folds and Amiga three, you know, you're sleeping well,
you're monitoring your stress, but your partner's not doing the
same thing. That absolutely can impact the fertility journey overall
(10:55):
as well. So really make sure that you're both on board,
you're both doing as much as possible as you can.
And really a big one I've seen in either past
clients or close friends or family SUSI is for women
underreating and overtraining that can actually have a significant impact
on fertility, particularly for women. Like I said, so that
low energy availability, you're basically not eating enough calories, excessive dieting,
(11:19):
chronic stress, overtraining or over exercising, that can all impact fertility.
It can disrupt population, It can mess with hormone production.
It can delay or cease menstrual cycles. Even in women
who appear to be super super healthy, this can still
be a big issue. So if you know that you're
someone that has struggled now or in the past with
(11:39):
under eating, chronic darting, overtraining, overexercising, you're not really getting
a regular menstrual cycle, it's certainly time to touch base
with your doctor or a dietitian as well. And then
I did mention un touched on that first one thousand days.
So this is a I want to say newer concepts
that when I was sort of looking around fertility nutrition
when I was having my girls, I came across this
(12:00):
concept of the first one thousand days, and it basically
refers to the time from conception all the way through
to the child's second birthday, and it's basically considered one
of the most important windows for health and growth and
development that a child will ever experience. So basically, what
mum eats from the day of conception right through the
(12:20):
entire pregnancy, and then from what the child eats until
two years of age that can basically predict things like
future food preferences, their gut microbiome, even potentially things like
risks of obesity and different types of chronic diseases as well.
So there is some emerging research that also suggests that
when babies are babies, what they're exposed to in uteroe
(12:42):
and through the breast milk, so flavors, foods, that kind
of thing may actually influence food acceptance later on as well.
So it is very difficult to say to a poor
pregnant woman who's got terrible morning sickness, like, you know,
eat really well and get in different types of flavors
and textures and foods. But if you can and you
feel okay, there is some emerging research that suggests that
(13:02):
that is potentially going to be helpful for bub later on.
So the first one thousand days isn't about perfection. It's
not about eating clean, it's not about beating yourself up.
If all you can live off is carbs for the
first trimester, it's not about that. It is basically just
around consistent nourishment as best as you can, making sure
you're eating enough food, you have an adequate energy intake,
building healthy family food habits early and basically not restricting,
(13:26):
and having as much abundance and different types of food
in the diet as possible. So it's basically from the
day of conception right through the child's second birthday. That
window is potentially considered one of the most important windows
from a nutrition, health and a growth and development perspective
for young children. So I thought we'd en that segment there, SUSI,
because it is just a nice thing to think, even
(13:46):
if you did have a terrible first or second trimester,
all is not lost. You've got really through your child's
second birthday to really expose them to as much great
nutrition as possible.
Speaker 2 (13:56):
I just want to say, come in with a comment
on caffeine and coffee, because one of the things I
used to notice a lot when I was in that
age of having kids was that people who were aggressively
pursuing fertility would get really strict on themselves, and fair
enough when it comes to alcohol, because alcohol is certainly
considered a toxin by the body, and there are negative
impacts on rates of fertility and sperm quality in particular.
(14:18):
But caffeine is one of those things I think we
have a bit of a virtuous relationship with which we
think if we cut it out, we're better humans and
it's better for fertility. But that is not what the
research shows. In meta analysis of data and women, there
is no relationship between a moderate intake about two hundred
milligrams a day or a sort of double shot or
two coffees on pregnancy rates in women, and it's only
(14:42):
excessive rates that start reduce conception and increase the risk
of miscarriage. So that's large intakes of caffeine and coffee.
So while I wouldn't be suggesting people drink coke and
diet coke all day and have multiple cups of coffee
if they're trying to conceive. If you have a coffee
in the morning, you don't need to feel guilty about that.
There is no association of reduced rates of conception or
(15:04):
negative impact on fertility having a moderate two hundred milligrams
in take of caffeine per day. So I think that's
important because I think, like you describe women, you know
straight away feel guilty. I'm cutting this and I'm cutting that.
So whilst you might need to tell your husband not
to have four double shot espressos a day, there's a
moderate intake, there's nothing to be worried about, so you
can enjoy your coffee basically and indeed lyan I drank
(15:25):
coffee right through pregnancy. I did the thirty dieticians I
worked with at the children's hospital. So don't make life
too difficult when you're trying to get knocked up, is
the take home message?
Speaker 1 (15:34):
All right? Well, moving on to our next segment, I
totally agree. I drank coffee once I could stomach it
after the nausea, settled through pregnancy as well, and thoroughly
enjoyed it. But moving on to our next segment, the
blood tests in your twenties and these. So really we've
talked a lot about blood tests in your thirties, forties, perry,
metopause beyond, but we've never really covered as far as
I'm aware, Susie, blood tests in your twenties, and I
(15:56):
think your twenties is you're almost feel bulletproof, don't you
of think? You know what? Like I in my twenties,
I'm healthy, like what problems could I have? But more
and more so we are seeing younger women in their twenties,
maybe even even the early thirties, with issues like you know,
significantly low iron insular resistance, pre diabetes, big vitamins, d deficiencies,
(16:17):
even potentially women that I mentioned previously that have under
and over exercise issues with their bone house, potentially even
thyroid dysfunction. So it's not, I guess, super obvious in
your twenties regarding symptoms, because I think you just kind
of feel bulletproof, You feel superhuman. It's easy to live off,
you know, only a couple of hours sleep if you're
at partying, But more and more so you do start
(16:39):
to pick these things up little by little, So I
do think blood tests even in your twenties are important.
I'm a big believe that women should be getting a
blood test at a minimum every sort of one to
two years as we get a bit older throughout thirties, forties, fifties.
I like my ladies to have them, my clients to
have them every year, because I do think a lot
of women are experiencing symptoms that are kind of vague,
(17:00):
but when you look at them all together, it could
be easily explained potentially by a utune deficiency. So I'm
talking about things just like ongoing fatigue, not to the
point where you're needing a two hour nap every day,
but just feeling a little off right, not recovering as
well after your exercise sessions, a little bit of brain fog.
Potentially your hair is thinning out or you're losing a
little bit of hair, weird changes in like in nail beds,
(17:23):
Potentially low mood, heavier or more irregular periods, potentially struggles
with your weight. And it's easy enough to put these
down to just going really hard and progressing my career.
I'm just really stressed at the moment, or I'm you know,
maybe I'm just a busy mum. But it is well
worth getting some blood tests with your GP no matter
what your age, So if you are someone in your
twenties or early thirties, the biggest one I generally recommend
(17:46):
for women is i'm your iron studies and then particularly
your ferotone is really really important. Vitamin D, particularly if
it is winter or you live somewhere where it is
quite cooler a lot of the time, you don't get
as much sunshine like we do up here in Queensland,
and what if you spend a lot of time indoors.
Thyroid markers are always really important basedline. Cholesterol level is
really really great if you're vegan or vegetarian, or you
(18:09):
know you don't really eat a lot of meat. B
twelve is a really good one to add on. In
terms of glucose levels are like fasting glucose and a
HB A one C, which is basically an average of
what your glucose levels are doing over about three months.
And then if you have any different types of family history,
you might have a parent or an uncle or something
with high cholesterol. You might have pcos in your family,
(18:30):
you might have fertility concerns or metabolic risk factors. Those
are things that basically need a discussion with your doctor.
To see if you you know, should start checking these
kind of things in your twenties. Perhaps you have a
family member with a history of you know, bow cancer
or a breast cancer or something you might want to,
you know, chat to your doctor about these things as well.
So it's not something that you need to be stressed
(18:51):
or concerned about. But I do think it's well worth
getting a baseline level of your bloods in your twenties,
particularly if you do have, like I said, some of
those more vague symptoms that you might not you know,
you might just think are a bit kind of random,
but when you think about them overall, like you're like, oh,
my nows are a bit funny in then ourbed, my
hair's starting to fall out a little bit, I am
a little bit more tired, or you know, my period
(19:13):
is a little bit more irregular. When you put all
those things together, potentially that could indicate some sort of
nutrient deficiency. So always a good idea to go and
have a chat with your doctor if there is anything
sort of out of place or anything that's a little
bit different for the last couple of months, particularly, But
I do believe that a baseline blood test for most
women even if you are considered quote unquite healthy is
(19:36):
important just you know, every year or every two years.
Speaker 2 (19:39):
What do you think, Susie, I think that probably the
ones that pop up for me the most is the iron.
I think so many women are walking around. I had
a client the other day and she has had a
low ferretin like below twenty for literally since she had
her kids, and her kids are now twenty. She's had
her scopes done. She's not silly at she just runs
(19:59):
low on iron. And when she asked the doctor for
an infusion, because I said to her, you shouldn't be
feeling like this, like this is abominable. No one's ever
helped you, the GP said to her, Oh, but yeahemoglobin's
not low, Like what are you meant to be almost
dead before you get your iron topped up? But that
she's a lot older. But I do think a lot
of younger women who are perhaps health conscious. They've cut
(20:19):
out a lot more red meat, they're following a plant
based diet or leading plant forward. They're exercising a lot.
You know, this is the time where girls will spend
often time at the gym. They might have committed to
marathon training, or they're into their running. They've got more
time in their life to do that, and they might
have heavy periods or endo and so their iron is
often quite low and they're feeling terrible and just powering
(20:40):
through it because we've got this superwoman chip on our
shoulder where you just should power through. So I think
that is the main one I see a lot of
and I think it's particularly relevantly and knowing that we're
seeing an increased risk of bow cancer in young people
because that in girls who online have popped up with
bow cancer at a young age, they had low iron
that wasn't explored. So you have to be on your
(21:00):
I and that's the one that really stands out. I
think if you struggle with your weight and you've got
a found the history of diabetes and you notice that
your tummy is higher and bigger than it should be,
definitely a HbA one CE because this is often early
instam resistance or pcos that can be managed very very early.
So they're the two that's bring to mind. And of course,
coming into winter, vitamin D. A significant number of Australians
(21:22):
have low vitamin D, particularly if you're in Victoria and
the Southern States where the days and weather's not great.
Vitamin D can impact up to twenty five percent of
Australians in winter and that has a profound effect on
immune function, muscle recovery, mood and energy. So they're the
three I think just routinely you get busy, and then
of course you're on track then with your boob checks
(21:43):
or your perhaps means as well, because you're having that
annual check. So if you are you've got teenage daughters
or girls at UNI in their twenties, just touch base
with them and remind them that they do need to
be on top of their bloods. Just because they're younger
doesn't mean that their health needs reduce.
Speaker 1 (21:58):
I love that you brought up perhaps means and because
I think that's really really important for men as well.
And I'll just quickly add in skin checks because I
had mine actually forgot. I moved clinics and the reminder
that I got didn't just didn't come through. And then
I looked at my calendar and I literally was scrolling
back two years and I was like, when was the
last time I had a skin check? And it was
actually close to two years. And I live in Queensland,
(22:18):
so and I do actually have quite a few friends
and family members who have had skin cancers cut out,
so that is another really important one. Unfortunately, you do
pay for that. I do remember years ago it used
to be quite heavily subsidized. But the last two skin
checks i've had, I think for whatever reason, they've taken
away that subsidy now. But it is really, really, really important.
So get your paps, me is done, do you boob checks,
do your skin checks. It's incredibly important because you don't
(22:40):
want to wait until it's too late. So if you
do have, you know, children in your teen's, twenties, thirties,
listening remind them because in those hectic years in our
twenties and thirties, we tend to just forget. We feel
like we're superhuman, we don't need it. But it is
a really nice reminder, particularly coming from you know, mums
and aunties and good family friends, that these things are
(23:01):
incredibly important and we don't want to wait until it's
too late.
Speaker 2 (23:03):
True, true, true, All right, Leanne, there's a new smoothie
in the supermarket and I thought, oh, exciting because I'd
seen another dietitian post it and I went down. I
saw them at Woolly's and I had high hopes. Let
me tell you high hopes. So it's the Harvest Pantry
Protein Smoothie. There's a few, there's two or three. There's
a green one which looks very healthy. And the one
I'm going to review today is the Tropical Immunity Smoothie.
(23:27):
There's a lot of claims on the front of this packet,
so it's got protein SMOOTHI and big writing. It's got
four point five health stars, it has high envitamin C
and E. It's vegan, an excellent source of fiber, no
added sugar, ten grams of protein. If you looked at this,
you would think this is a super food in a
packet for six dollars fifty. So if we take a
(23:47):
deep dive of the ingredient list, it's thirty three percent mango,
nineteen percent pineapple, seventeen percent coconut pure, seventeen percent passion fruit,
eleven percent sun power seeds, lemon juice, timoric. It's very
very clean ingredient list. I look at the nutritionals. It's
coming in at three fifty calories, which is not insignificant.
(24:09):
Seven point two grams of protein, not the ten like
it claims on the front of the pack. It's got
almost twenty grams of fat lean becau, it's got a
whole lot of coconut in it. Then they've said here,
no saturated, which can't be true. This is a mistake,
I'd say, then seventeen grams of sugar eight point five
grams of dietary fiber. So I'm not overly happy with
it because it's basically sugar with some sunflower seeds thrown in.
(24:32):
They're claiming its I'm just having a look now, ten
grams of protein, but I think it's only if it's
made up with something else.
Speaker 1 (24:41):
So there's an asterisk like it says ten grams of
protein and big letters across the front, and then there's
a little tiny asterisk which your eyes probably miss, Susie
because it's so tiny, And I'm like, where is this
asterisk coming in? And you look on the packet, like
I thought, if you put an asteris there you had
to have a reference to it. Oh, there it is.
It's tiny, tiny, tiny, tiny next to that per serving
per one a. If it's blended with two fifty mils
(25:02):
of oat milk, then you get ten grams of protein.
Completely misleading, misleading, So I with oat milk. It's the
worst type of milk, real or cream milk or soy milk,
not oat milk. Come on.
Speaker 2 (25:16):
Yeah, and that's a lot of calories of fruit. Basically
you're paying six dollars fifty for a whole what of fruit.
And yeah, so I actually think deeply misleading. I wouldn't
be buying it, and I certainly wouldn't be making it
up with oat milk, like you actually better to make
if you made it with high protein dairy milk, you'd
get it up there. But then you're having probably a
(25:36):
five six hundred calories smoothie, which isn't overly healthy. So yeah,
I think, come on, do better, do better. Don't be
misled by this product. The green ones, they all, they're
all similar. It's just a heavy fruit blend with some
extreme health claims, like they're saying it's immune boosting because
of the turmeric, but the amount is tiny. And my
understanding of tumeric is that you've got to be activated
(25:58):
by the active molecule in the pepper anyway, isn't it pepper?
So yeah, unfortunately I give it a big thumbs down.
I don't like it. I'll give it one out of five.
What do you think, Oh, I wouldn't be that harsh.
I think it's I think it's fine.
Speaker 1 (26:11):
But at six doels fifty for one serving, I'd rather
just go to a cafe and make have them make
it for me. But like zero point three percent tumeric,
not even a you know, not even one percent tumeric,
so very very very very very tiny amounts. It's packed
in chili from imported ingredients, so not that we have
anything to get chili, but I mean, I don't I
like to support local brands, but it says it's made
(26:33):
by two local Melbourne mums. We like to support local products.
I'm not going to be too harsh, you know. I
like the ingredients. It's very very clean. I don't like
the fact that they suggest it's made on oat milk,
Like you sw milk. Come on, You've got way more
protein in there. You're getting some calcium in there. But yeah,
I I would give it maybe a five or a six,
So I would change the milk absolutely. I think if
(26:55):
you're not vegan, just make it on dairy milk because
I think then you're getting more protein and more calcium.
Is well, but yeah, it's still the fiber is good.
Speaker 2 (27:04):
I like the fiber around how much land How much
protein would we want in a smoothie for breakfast?
Speaker 1 (27:09):
Yeah, over twenty twenty At a minimum, we'd want closer
to thirty, if not forty grams. So that's why I'm saying, yeah,
make it on dairy milk. Absolutely, add a couple of
tablespoons of Greek yogurt in there you're getting you're getting
closer to a much more balanced, nutritious smoothie. And obviously
we're not vegan.
Speaker 2 (27:23):
So even thirty milligrams of vitamin season, I think have
a gold key where you get like two hundred or something.
Ridiculous your keyways people, it's kywey season. Thirty milligrams of
vitamin C's not high for a smoothie.
Speaker 1 (27:35):
It's low. I think, are you a large lot of
protein smoothie with ten grams? Deeply misleading?
Speaker 2 (27:40):
I don't know.
Speaker 1 (27:40):
They need a further advisor. So it's a good product.
But to me, if I'm going to spend six hours,
if you'll get my client to go and spend I disagree.
I think the ingredients are fine, but for six dollars
fifty I would want that like ready to blend, like
to me, to optimize this for a woman who's trying
to lose weight or support hormone health or going through Perry,
I'd want thirty grams of protein in then ten and
definitely not what is it seven point seven point one
(28:03):
before you add your oat milk in there? So if
I'm going to go and add a lot of extra
things to it, to me, it's not really that much
of a short cut. Like on the back of the
packet it says a shortcut to wholesome. Not really if
you've got to be adding multiple other things in there
to make it much more nutritionally balanced.
Speaker 2 (28:18):
So, and this is my issue with people who hop
on we win to formulate food for people. You're not
really qualified to be doing it. Leave it to the experts,
you know, Like I just have an issue with it.
I just think everyone thinks I can be a founder,
I can make stuff. Well, you should have some degree
of qualifications, because if there was someone giving advice on
that product, they would have said, well, you can't do that.
You shouldn't be getting the fat from sunflower seeds. And
(28:40):
then it's a high fat smoothie, like come on five
or six, being jit, you being here probably.
Speaker 1 (28:46):
Some flower seeds, is all right, you'd been a bit harsh. Yeah,
that's all right. I don't know.
Speaker 2 (28:50):
I just think, what it's a high who's it? Four?
Speaker 1 (28:53):
Yeah, six dollars fifty aer serve. Yeah, it's a bit expensive. Yeah,
I don't know. I think you will leave it with
you if you're looking for expensive products that are all
picked up and you know in one one little convenience smoothie. Fine,
but I'd be adding a scoop of designer Dietisian protein
powder to it, and I'd be changing my milk, so
I'm getting in a bit more calcium as well.
Speaker 2 (29:13):
They're probably six bucks on a green juice at top juice.
I reckon you get more more in it. AnyWho like
it only has thirty five milligrams of calcium.
Speaker 1 (29:22):
You gotta mix it, that's me. I know oat milk,
And then they're saying it is three hundred and twenty
five milligrams. Most oat milk does not is not for
calcium fortified. So I think, yeah, you gotta be very careful.
I don't like the promotion of the oat milk. That's
probably my biggest grite with it, Like just mix it
with soy milk. If you if you want vegan, or
mix it with normal dairy milk because there's nothing wrong
with it.
Speaker 2 (29:40):
It's like saying Milo is healthy when you mix it
with milk.
Speaker 1 (29:45):
Yeah, exactly, you get protein out of Milo.
Speaker 2 (29:47):
Yeah yeah, nutragrain, nutragrain is good when you add it
with milk. Like yeah, they're cheeky, cheeky, cheeky, cheeky. This
is also the buyers at Willies be more discerning, like
say to them, like the buyers that Willies have massive
control over this. The free a person in Woollies needs
to say, come on, do better again, not qualified to
be making these choices. But what I will say about
freezer section, I did notice them because I went into
(30:10):
Woollies to buy the Pistacio brownies. So if anyone was
on the Willies catalog a couple of weeks ago, they
launched these Pistacio brownies, that peppy brand of Pistacio, and
they looked delicious, right, They're fourteen dollars in the catalog,
and I thought, my Harry loves Pistacio. So I went
into Woolies all excited, and I thought I was get
him a treat anyway, So they were in the freezer section.
Speaker 1 (30:31):
I had to ask for them.
Speaker 2 (30:32):
They weren't like I thought it was a cake that
you baked, but they are actually a pre made brownie
that you heat up. And when I was in there,
the protein's movies were down that end, and then there
were two teenage girls also buying these brownies. It was like,
because pistacio is so in so they told me, don't
get the blondies, get their chocolate ones. They're much more authentic.
I was like, okay, so I got them, but I
(30:52):
have to say it was disappointing. There was not that
Harry was like a child any pistacio in there. So yeah,
I've tasted them for you people, make your own. They
weren't worth it. I was a bit disappointed. For fourteen dollars,
I thought they would be amazing, but they weren't. And
as Harry said, not much pistachio. Mum, he thumps down.
Speaker 1 (31:08):
Actually.
Speaker 2 (31:09):
And also speaking of cake, Leanne, it's been your birthday,
happy birthday. Did you eat cake on your birthdays? We
know you have a strict rule about that.
Speaker 1 (31:17):
Of course, of course I ate cake on my birthday,
cake on everyone's birthday.
Speaker 2 (31:21):
What cake especially, that's the caveat you can have cake
on anyone's birthday. What cake did you have?
Speaker 1 (31:27):
It was a beautiful It was salted caramel inside salted
caramel chocolate, so it was chocolate with salted caramel layers.
And it had this beautiful like rose like frosting on
the outside. Is beautiful, galbl Why and you get a
good present? David?
Speaker 2 (31:40):
Come good with the.
Speaker 1 (31:40):
Oh yeah I did get some good presents. Yeah. Yeah.
Speaker 2 (31:42):
He took me shopping and I picked my own. So
she's not going to say what it is. It probably
started with hermes, so she doesn't want to. She doesn't
want to.
Speaker 1 (31:49):
Oh my gosh, I wish.
Speaker 2 (31:50):
If you see her on the MS site doing an
opening box, you'll know that she's done very well.
Speaker 1 (31:56):
You will not see that, but you know that is
my wish day one day you're seeing Yeah on my Instagram,
one can dream.
Speaker 2 (32:04):
I'm still waiting for the light Crusee box opening in Australia.
There's a rumor that you might be able to get
a light Cruse box in Melbourne coming up. If you
haven't even you like Melbourne, if you like goodfookwhere Actually
this is worth having a little Instagram moment on like
Crusae in America and in the UK do this thing
where they have a factory sale and you buy a
ticket and you have to spend a certain amount and
(32:25):
then you can pay fifty dollars or fifty pounds I think,
and you get a mystery like Crusee box and in
it can be all the amazing stoneware and so yeah,
if you're interested in that, do a little search on
unboxing of La Crusee and you'll be on there for hours.
Similar to fifty or five hundred I think it's fifty pounds.
Oh that's not much, say, yeah, but there's a rumor
(32:45):
that they might do it in like Crusade in Melbourne,
so we'll all be doing a road.
Speaker 1 (32:48):
Trip obviously, yeah, obviously.
Speaker 2 (32:50):
All right, anyway, focus focus last question, last.
Speaker 1 (32:52):
Seen listener question. I have a nine month old baby
who is not that keen on solid food. Am I
giving too much milk? This is a good question, right,
This is a very good question because at nine months,
milk is certainly still important, whether that's breast milk, whether
that's formula, it's still a very important source for a
nine month old. However, they should definitely be having more
solids or solid should be becoming a bigger part of
(33:13):
their day month by month. So if your bub is
waking up and having a big bottle of milk or
a big breastfeed, having a few more throughout the day
or before meals, and then you know one at night time,
one overnight, potentially you may be giving too much milk.
So it's hard to gauge for a breastfed baby. Of course,
we want to advocate for breastfed first, of course, but
it is very hard to measure how much milk a
(33:35):
breastfed baby gets. So as a rough guy, for a
formula fed baby at around eight nine months, you want
about six seven hundred meals of milk a day. So
the issue with too much milk as they get over
about that sort of nine month mark is that a
they don't get hungry enough for food, so you're not
able to give as much food because they're full of
milk all the time. And the other issue is that
(33:56):
it also inhibits iron absorption, so iron is one of
the most important nutrients for babies. I always say to
my friends, they're like, oh, my baby eight you know peroid,
I don't know carrot, and they're so good at eating
their veggies. I'm like great, but they need iron. Where
is the iron? Iron should be heavily focused in every
single meal that you are giving your baby, So think
things like soft or blended meats, chicken, fish, lentils, beans,
(34:20):
iron fortified cereal if you want to, and fingerfoods like
a bit of avocado on toast with some hemp seeds.
So I'm a big fan of baby lead weaning, like
you don't have to do it, but I really think
focusing on iron is really important, and too much milk
will inhibit that iron absorption or make it harder for
babies to get enough iron in. So I think by
about nine months, a bottle of milk when they wake up,
(34:42):
one at kind of nighttime, and then you should be
focusing on at least two to three meals per day.
You don't have to have three meals for a nine
month old, but you should be working towards that by
twelve months old, and always, always, always keep milk after food.
So offer food first, give a little break maybe thirty
sixty minutes to the bartime routine, et cetera, and then
come back with the milk sort of thirty sixty minutes
(35:03):
later to top them up. A lot of people will
do milk first and then try and offer solids, and
that's why they're like, my baby doesn't like solids, or
they're not full, or we're just giving them too much
milk over all, and that's why they're just basically turning
their nose up a food or they're just playing with
it rather than eating it. So I think at nine
months old, it is still a really important source of
nutrition milk, but it really shouldn't be, you know, every
(35:24):
couple of hours that they're having a lot of milk.
And then I also will say, if your baby's gagging
a lot, a lot, a lot, coughing a lot, really
not managing, you're not moving through textures. By nine months,
they shouldn't still be on just full puro pures, if
they're dropping percentiles, if they're losing weight, if they're barely
eating anything, even from cutting back a little bit of milk.
(35:44):
By about ten months old, they should really be having
some sort of different types of textures, getting in a
little bit more solid food, and definitely not losing weight
than if they are doing any of those kind of
red flags I mentioned. Definitely get support from your doctor,
a pediatric dietitian just take them in for a check up.
I think really important thing because by nine ten months,
we do want them having a couple of meals a
(36:04):
day and sort of you know, managing solids. Even though
the majority might go on their mouth or on the floor,
they do want to be getting in some sort of
solid nutrition a couple of times a day.
Speaker 2 (36:13):
True, And I think one of the biggest barriers I
see is the babies in the bed who have breastfed
overnight off and on. So whilst that might be sole
source of nutrition when they're under six months, by the
time they're getting to eight nine months, it severely disrupts
their oral intake. So it'd be really mindful of that
and it can be challenging to get them out of
that habit. But if they're not waking up hungry, you've
got buckleys trying to get them to have solids. They've
(36:34):
got to be hungry, and I think really be very
mindful of what you're giving them solid wise, like things
like basic cereal, avocado and toast is not giving a
lot nutritionally. When they're not eating a lot of solid food,
that focus has to be on lean protein, lean red meat, purade,
soft fish like salmon, they're getting amega three's, they're getting
their iron. The next most important nutrients after that is
(36:57):
their bright orange and leafy green type veggies. So I
see a lot of mums giving them like toast and
spread or you know, yogat. Well, they're not getting what
they need. They need iron and they need veggies, So
just be quite strict with them. Because they're human, they'll
go for what's easy and sweet, and if they're not hungry,
they can very easily reject the bland food, So you
do have to be quite strict with them.
Speaker 1 (37:18):
A really important point under twelve months yoga, keep it
to an absolute minimum. They're already getting all the dairy
they need from milk. Don't be adding yogurt in it
as well, because they're not going to eat anything else.
They're just full off yogat and milk, and you're not
able to get in any iron into them, and that
is the most important nutrient. So a good little listener question.
Well that brings us to the end of another Nutrition
Couch podcast. And if you know your diet needs a
(37:40):
little bit more protein, a little bit more creatine, maybe
some magnesium or some collagen, check out our scientifically formulated
range of supplements at designed bydietitians dot com. Thank you
for listening and we will catch you in the next
week's podcast.
Speaker 2 (37:52):
Have a great week.
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