Crunch Bites

With so much focus on what to feed our kids, have you ever stopped to think about the importance of how we feed them? In this episode Mikala dives into food parenting practices with Dr Kathryn Walton from Guelph University. They chat about how to set up positive mealtimes and the importance of parents being on the same page when it comes to the family table and beyond. This one’s a meaty episode so grab your carrot sticks and get comfy. Topics covered: The division of responsibility (when to serve and what is on offer) Appetite regulation and listening to hunger cues Parents roles in establishing feeding patterns How to set up positive mealtimes Where to get more information. Episode links Guelph family study cookbooks Guelph family study website Hosted on Acast. See acast.com/privacy for more information.

The range of baby and toddler foods on the market has exploded over the last decade, with more pouches and puffs available every day. But are these really foods we want to be feeding our kids? Join Mikala as she chats with Andrea Schmidtke, public health lawyer and researcher at the Food for Health Alliance, about the impact these foods are having on our children as they begin developing their eating habits. Mikala and Andrea also discuss the need for stronger regulations around what goes into baby and toddler foods as well as how they are marketed to families. Topics covered: What is in baby and toddler foods and why we should be mindful of what we choose Marketing and the many tactics companies use and how to see through them The need for tighter regulations to protect families How families can navigate the toddler food aisle and what to avoid Episode links: Kids are sweet enough campaign. Parent resource for navigating the baby and toddler aisle resource Choosing food for babies and young children - Food For Health Alliance – various languages (Arabic, Burmese, Chinese, Dari, Punjabi, Vietnamese). Beyond the Label report Hosted on Acast. See acast.com/privacy for more information.

The traditional family model is changing, as many families now juggle both parents working outside the home. Grandparents are increasingly stepping in to offer support and perform a regular childcare role. Join Mikala as she speaks with Professor Michelle Jongenelis about her research examining this changing landscape and the important role grandparents play in shaping children’s habits, such as what they eat and how much they move their body. Topics covered: - The changing family model - Grandparents role and impact on children’s nutrition and physical activity - The importance of consistent and clear communication between parents and grandparents - Valuable resources and tools for grandparents and families to support children’s health and wellbeing Episode links: Dr Michelle Jongenelis website and factsheets Grandparents as healthy eating champions factsheet Fussy grandchild Healthy eating activity cards Crunch&Sip website LiveLighter website Hosted on Acast. See acast.com/privacy for more information.

Following Mikala’s detailed conversation with Dr Joanna McMillan about her book The Fibre Factor , join us for this bonus bite-sized episode where we summarise the info in a quick 20 questions, easy to digest format. Episode links The Fibre Factor Dr Joanna McMillan’s website Hosted on Acast. See acast.com/privacy for more information.

Find out what your gut wants you to know about fibre as Mikala talks with Dr Joanna McMillan about her latest book The Fibre Factor . In this engaging conversation they discuss why fibre leads to more than just healthy digestion, the different types of fibre and why diversity matters, how fibre can improve the whole body and lots of family-friendly and practical ways to include more fibre in the diet. Topics covered: The fibre dream team – diversity counts The role of fibre in the body and the many benefits beyond the gut Practical ways you can increase fibre every day Why starting low and going slow is the key to increasing fibre, rather than “fibre maxxing” Episode links The Fibre Factor Dr Joanna McMillan’s website @the.guthealthdietitian Hosted on Acast. See acast.com/privacy for more information.

How do we support our emerging athletes as they juggle the demands of school and sports? Join Mikala as she talks about sustaining snacks and meals that maximise nutrition with Julie Meek, performance specialist and Sports Dietitian. Julie shares her top tips when it comes to juggling a full training schedule and ensuring kids find time to fuel up on the food needed for healthy growth and development. Hear ways to boost iron, pack in protein and the importance of considering calcium for growing skeletons. Topics covered in today’s episode: How to fuel kids with busy sports schedules When to eat and how to tackle tricky timing when juggling late games or early starts Which nutrients are needed most The importance of allowing children to regulate their appetite and develop a positive relationship with food Being mindful of marketing around foods that are high in protein When to reach for a sports drink Episode links: Julie Meek website Eat for Health website Better Health Channel – understanding lactose intolerance Transcript Hosted on Acast. See acast.com/privacy for more information.

Join us as we yarn about bush foods with Dale Tilbrook, a proud Wardandi Bibbulmun woman. Mikala and Dale explore bush foods and discuss some common examples, where you can find them and how to weave them into your weekly cooking. Topics covered in today’s episode: What are bush foods Where you can find bush foods The rules of foraging The importance of supporting Aboriginal owned companies Links Dale Tilbrook Maalinup aboriginal gallery Transcript Hosted on Acast. See acast.com/privacy for more information.

Engineered to eat: A chat about ultra processed food We know food processing can be beneficial for safety, nutrition, and convenience, but can it go too far? In this episode, Mikala and Nicole explore food processing in detail and how different foods are categorised. They discuss how industrial methods used to make ultra processed foods can contribute to poor health and highlight the importance of understanding how to read food labels. Topics covered in today’s episode: What is food processing, and how are foods categorised? Easy ways to recognise an ultra processed food. The emerging concerns around regular consumption of ultra processed foods. Ways to limit consumption of ultra processed foods in the home. Episode links: Nova classification system Label reading episode Transcript Hosted on Acast. See acast.com/privacy for more information.

In Australia, allergies are on the rise, with 1 in 20 school aged children now living with a food allergy. Join Mikala as she discusses allergies with Dr Merryn Netting, Advanced Accredited Paediatric Dietitian and Senior Project Officer for the National Allergy Council. In this episode, Merryn and Mikala explore understanding allergies, how families and schools can best manage allergies, as well as some upcoming research around prevention and treatment. Topics covered in today's episode: Understanding what an allergy is The most common food allergies in Australia Allergy management in schools Allergy management for families Social and emotional impact of allergies Upcoming research around the prevention and management of allergies. Episode links: Allergy Aware Schools and Childcare Services Resource Hub Nip Allergies in the Bub Food allergy animations PrEggNut study Transcript Hosted on Acast. See acast.com/privacy for more information.

It’s well known that Dads play an important role in children's lives, but just how much of a role do they have in building children's healthy habits? Join Mikala and Professor Philip Morgan, Project Lead of the Healthy Dads Healthy Kids program, as they talk about the positive influence Dads can have on their children's nutrition and physical activity. Philip also shares some key tips for Dads who want to be the best role models and lead the way for their kids. Topics covered in today's episode: The changing landscape around gender roles in households The importance of co-parenting and playing on the same team The influence Dads have on children's nutrition and physical activity Barriers Dads may face in being involved in food tasks Top Tips for Dads to get involved Episode: Healthy Dads, Healthy Kids website Daughters and Dads website Healthy Youngsters Healthy Dads Research from Philip Morgan Transcript Hosted on Acast. See acast.com/privacy for more information.

Is your family feeling the pinch with the increase in cost of living? Or are you trying to find ways to save money for that next family holiday? Setting a weekly food budget and sticking to it is a good way to stay on top of your money. Tune in to Mikala and Nicole’s conversation about food budgeting, where they share tips on how you can save money at the supermarket and make your food shop go further. Topics covered in today's episode: How to save money at the supermarket The value of meal planning and shopping lists How to make your food last longer and stretch further Episode links: Weekly meal planner Weekly lunchbox planner Long-life food tips How to use the fridge crisper draw Meat and greet: the low down on meat and meat alternatives Crunch Bites episode Transcript Hosted on Acast. See acast.com/privacy for more information.

What does it mean to eat sustainably, and how do we reduce daily exposure to plastics in our food? Join Mikala as she talks eating sustainably with Dr Amelia Harray, Advanced Accredited Practicing Dietitian, and Clinical Researcher. Find out how the way you shop, the equipment you cook with and the way you store food impacts your health and the environment. Amelia shares her top tips and discusses affordable and accessible ways to reduce exposure to plastics and improve your health. Topics covered in today’s episode: What it means to eat sustainably Understanding plastics and how the food we choose can make a difference Ways to manage exposure to plastics when cooking and storing food in the home Episode links: Eat Sustainably The PERTH trial Facebook and website Plastic, diet, and human health Transcript Research referenced: Plastics and health Phthalate and bisphenol A exposures Phthalate exposure in pregnancy Human health studies on plastic-associated chemicals Hosted on Acast. See acast.com/privacy for more information.

Does your child have a sensory sensitivity to food or are they a fussy eater? Are you curious to learn more about how our senses impact feeding practices? Then this episode is for you. Join Nicole as she speaks with Kerry Judge, an Advanced Clinical Speech Pathologist who leads the fussy eating team at Rocky Bay. Nicole and Kerry chat about sensory sensitivities and fussy eating, as well as what can cause these food challenges for families. Kerry shares her top tips on how you can address these challenges at home, as well as where to go for extra support. Topics covered in this episode: - What are sensory sensitivities and how does this relate to fussy eating? - Potential causes of these food challenges - Practical tips to overcome fussy eating or sensory sensitivities - The SOS (staged exposure) approach to sensory sensitivities - Where to seek extra information or support Episode links: Rocky bay services Dr Kay Toomey’s SOS approach to feeding Food based sensory activities Transcript Hosted on Acast. See acast.com/privacy for more information.

The world of crackers has grown rapidly in recent years. With so many options available how do you know which cracker to choose that will tick all your boxes? Join Mikala and Nicole as they discuss cracking the code and share their findings from examining over 180 different crackers available in supermarkets across Australia. Topics covered in this episode: - What to look for in a healthy cracker - The difference between moulded crackers and minimally processed crackers - Tasty toppings to pair with crackers Episode links: - Cracker review article - Transcript Hosted on Acast. See acast.com/privacy for more information.

We know food, sleep, and movement are important for growing bodies, but how much of each should our children aim for every day? And how do they all influence each other? Join Mikala as she speaks with Dr Jazzmin Zheng, Senior Research Fellow from Deakin University, about eating, sleeping, and moving. Topics covered in today’s episode: - How diet changes from early years to childhood. - How nutrition, physical activity, and sleep interact with each other. - Recommendations around nutrition, movement, and sleep for children. Episode links: - Jazzmin’s research - Australian physical activity, sedentary, and sleep guidelines - Australian Guide to Healthy Eating guidelines for children - Transcript Hosted on Acast. See acast.com/privacy for more information.

Knowing how to read a food label is an important skill, and if you're not aware of some of the basics to look out for it can be a confusing space to navigate. In this episode, Mikala and Nicole chat about the marketing tactics food companies use to sell their products and provide some practical tips to help you choose the best of the bunch when shopping for food that will fuel your family well. Topics covered in today’s episode: - Marketing tactics companies use to make their product more appealing - Understanding the ingredient list and what to look out for - How to use the nutrition information panel effectively Episode links: - Label reading wallet card, digital or order a hard copy - Navigating the supermarket blog. - More about label reading - About the Health Star rating system Hosted on Acast. See acast.com/privacy for more information.

Cooking with kids can be a messy, fun, and crazy learning journey. Join Mikala and Nicole, as they share the key ingredients that will help you successfully get the kids in the kitchen and have fun at the same time. Learn about all the wonderful benefits involved in getting kids in the kitchen, the age appropriate tasks kids can help with, and why letting go of perfection helps us all. Mikala and Nicole will share some of their favourite recipes to start the ball rolling and when cooking with kids. Topics covered in this episode: What are the benefits of cooking with kids Ways you can involve kids in the kitchen What tasks can kids do depending on their age and developmental stage Great recipes to start children's cooking journey off The importance of food safety and hygiene when cooking with kids Other tips to consider when cooking with kids Episode links Unicorn noodles Recipes Transcript Hosted on Acast. See acast.com/privacy for more information.

Yoghurt has earned its place as a valuable addition to a child's day and offers a wide range of benefits that can support wellbeing. This healthy staple is rich in essential nutrients such as bone-strengthening calcium, brain-boosting protein, and gut-loving probiotics. Join Mikala and Nicole for this bonus episode as they talk about how yoghurt is made, which varieties to reach for and how much protein and calcium ticks the box when choosing the best of the bunch in the weekly food shop. Topics covered in this episode: How is yoghurt made? Which varieties to reach for? How much of the essential nutrients a serve of yoghurt can provide How to add flavour and texture to your yoghurt Tips on serving in savoury meals and snacks Episode links Study analysis Eat for health How to make yoghurt at home Episode transcript Hosted on Acast. See acast.com/privacy for more information.

Dairy is an important food group for everyone, especially our kids, whose bodies (and bones) are going through rapid growth and development. Dairy is a great source of protein, as well as containing essential vitamins and minerals such as Iodine, Vitamin A & D, Zinc, and Calcium, all of which are essential for those constant growth spurts! Join Mikala and Nicole for this mini episode as they share information about dairy, the best ways to reach for this important food group, how much to include each day and some good alternatives if dairy does not agree with you. Topics covered in this episode: What is dairy? Why it is important that kids are getting enough dairy each day. How we can include dairy in our kids' diet and how much should they be getting? What are some good dairy alternatives and what we want to look out for when selecting these products. Episode links: Eat for health webpage Episode transcript Hosted on Acast. See acast.com/privacy for more information.

In today’s episode, Mikala will be speaking with special guest Emma Groves, Obesity Policy Senior Coordinator at Cancer Council WA. Emma’s work is focused on advocating for policy change in Western Australia to help create environments that support healthy eating. Join Mikala and Emma as they chat about how advertising and business practices of the food industry are impacting children's health, why there is a need for regulation, and what can be done to address these issues and reduce harm for our children. Topics covered in this episode: What do we mean when we say food environment? How our kids are exposed to junk food advertising everyday. What impact this has on our families’ health. Does where you live make a difference to the amount of junk food advertising you see? What can governments do to reduce junk food advertising? What parents can do if they would like to see change. Episode links: Emma Groves LinkedIn Emma’s LiveLighter Articles Episode transcript If you want to learn more or contact Emma, email us on nutrition@cancerwa.asn.au or our Instagram https://www.instagram.com/crunchandsip/ Hosted on Acast. See acast.com/privacy for more information.