Crunch Bites Podcast
Bite sized children's nutrition information
Crunch Bites is the newest ‘grab and go’ podcast for parents who want to learn how to feed their family well whilst saving on time, money and stress.
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:
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
Download the transcript for this episode
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:
Download the transcript for this episode
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.
Episode links:
- Allergy Aware Schools and Childcare Services Resource Hub
- Nip Allergies in the Bub
- Food allergy animations
- PrEggNut study
Download the transcript for this episode
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.
Episode links:
- Healthy Dads, Healthy Kids website
- Daughters and Dads website
- Healthy Youngsters Healthy Dads
- Research from Philip Morgan
Download the transcript for this episode
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.
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
Download the transcript for this episode
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, Accredited Nutritionist, 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.
Episode links:
- Eat Sustainably website
- Seasonal food guide
- The PERTH trial Facebook
- The PERTH trial website
- Plastic, diet, and human health
Download the transcript for this episode
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.
Episode links:
Download the transcript for this episode
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.
Episode links:
Download the transcript for this episode
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.
Episode links:
- Jazzmin’s research
- Australian physical activity, sedentary, and sleep guidelines
- Australian Guide to Healthy Eating guidelines for children
Download the transcript for this episode
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.
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
Download the transcript for this episode
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.
Episode links
Download the transcript for this episode
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.
Episode links
- Study analysis
Download the transcript for this episode
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.
Download the transcript for this episode
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.
Download the transcript for this episode
In today’s episode, Mikala and Nicole give the low down on meat and meat alternatives including why and how to pack protein in the lunchbox, as well as meat alternatives that still contain plenty of iron and sustenance. This episode also touches on ham and other processed meats and some great alternatives to pack if parents are trying to reduce the amount of processed meats served each day.
Join Mikala and Nicole, as they discuss the vital role meat and meat alternatives play in our kids’ growth and development and the extraordinary health benefits that come with eating a variety of food every day.
Download the transcript for this episode
In today's episode, Mikala and Nicole talk all about the goodness of vegetables and how we can encourage our kids to reach for a variety when enjoying meals with the family. Join Mikala and Nicole as they discuss the vital role vegetables play in our kid's growth and development, as well as the health benefits that come with eating different coloured vegetables across the seasons. Eating seasonally also provides plenty of flavour and savings at the checkout!
Download the transcript for this episode
Join Mikala and Nicole in this mini episode as they chat about wholegrains, the important role they play in our children's growth and development and some practical tips on how to introduce them to meals and snacks. Whether it's trying out wholegrain bread in the lunchbox, baking with wholemeal flour, or serving up brown rice for dinner, this episode discusses some simple ways you can encourage your kids to eat more and learn to love their wholegrains!
Download the transcript for this episode
In this wholesome episode, Mikala speaks with Dr Preeya Alexander about reaching for rainbow foods and how to make healthy food in the home fun for all. Dr Preeya is a mum of two, a passionate GP, a well known social media personality, a TV host and a HUGE rainbow enthusiast. Dr Preeya talks about her books (The Rainbow Plate, Full Plate & Eat, Sleep, Play, Love), and how using story telling through entertainment is just as valuable when it comes to familiarising kids with vegetables and increasing exposure. The more times children are exposed to new vegetables, the more likely they are to try something new and reach for a variety of veg.
Download the transcript for this episode
In today's episode Mikala and Nicole chat about how to tackle picky eating and encourage your kids to be more adventurous eaters. Eating a range of core foods, particularly a variety of vegetables, is important for a child's growth and development. Finding ways to include these core foods regularly comes with lots of benefits. Food refusal or eating a limited range of foods is normal across the years, and progress can sometimes be slow. Mikala and Nicole talk about the importance of positive role modelling and being sure to celebrate the small wins! Join Mikala and Nicole as they chat about some of the reasons for picky eating and discuss some practical tips to help increase the variety of food your child eats.
Download the transcript for this episode
It can be a daunting task raising children in a world where there are so many societal norms, attitudes and pressures around food and body image. Join Mikala as she speaks with Dr Stephanie Damiano, Manager of the Body Bright Program with the Butterfly Foundation. Stephanie shares invaluable tips on how to support your children to create positive relationships with food and body image. Stephanie also talks about understanding body dissatisfaction and disordered eating, and some of the warning signs for parents who have concerns.
Download the transcript for this episode
In today's episode, Mikala and Nicole take a deep dive into packing lunchboxes. Over the years of helping parents in this space, they find that most parents have the same common questions when it comes to trying to pack a healthy lunchbox that actually gets eaten. How much should I pack? What should I pack for long lasting energy? And what should I do when it keeps coming back full? It is no secret that the lunchbox journey can feel hard to navigate some days!
Download the transcript for this episode
Meet the hosts and learn about how Crunch Bites came to be, plus what you can expect in season one.
Brought to you by qualified nutritionists, each episode bites off a topic that will help you build those healthy habits in the home.
From packing healthy lunchboxes to building a positive body image, to reaching for rainbow foods in the home, join us as we chat about practical ways to feed your family healthy food.
Crunch Bites is brought you by the Crunch&Sip® team at Cancer Council WA and funded by Healthway.
