60 acast.com Crunch Bites https://shows.acast.com/crunch-bites en Childrens nutrition, fussy eating, parents, parenting, healthy habits, lunchbox, home, family, child, food. Bite sized childrens nutrition info 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. 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.  


For more information about the program visit crunchandsip.com.au  

Hosted on Acast. See acast.com/privacy for more 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. 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.  


For more information about the program visit crunchandsip.com.au  

Hosted on Acast. See acast.com/privacy for more information.

]]> false info+6634526db472840012b34ecd@mg-eu.acast.com 6634526db472840012b34ecd crunch-bites episodic https://assets.pippa.io/shows/cover/1714704909763-cbdbbcaaff73bb5adb1315c2a4706f27.jpeg https://shows.acast.com/crunch-bites Crunch Bites Fuelling young athletes: Nutrition that powers play with Julie Meek Fuelling young athletes: Nutrition that powers play with Julie Meek Mon, 06 Oct 2025 03:31:00 GMT 44:05 68e32de8e993106580c9c8d2 false https://shows.acast.com/crunch-bites/episodes/fueling-young-athletes-nutrition-that-powers-play-with-julie 68e32de8e993106580c9c8d2 6634526db472840012b34ecd fueling-young-athletes-nutrition-that-powers-play-with-julie full 2 12 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:



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:



Hosted on Acast. See acast.com/privacy for more information.

]]> Discover bush foods with Dale Tilbrook Discover bush foods with Dale Tilbrook Mon, 28 Jul 2025 00:00:00 GMT 45:38 687dd178ffe3b22d13c0cef8 false https://www.crunchandsip.com.au/podcast 687dd178ffe3b22d13c0cef8 6634526db472840012b34ecd discover-bush-food-with-dale-tilbrook full 2 11 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

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

Hosted on Acast. See acast.com/privacy for more information.

]]> Engineered to eat: A chat about ultra processed food Engineered to eat: A chat about ultra processed food Mon, 30 Jun 2025 02:09:37 GMT 28:44 6861f1e2f1f2337369171227 false https://www.crunchandsip.com.au/podcast 6861f1e2f1f2337369171227 6634526db472840012b34ecd engineered-to-eat-a-chat-about-ultra-processed-food full 2 10 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:

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:

Hosted on Acast. See acast.com/privacy for more information.

]]> Not just nuts, allergy awareness with Dr Merryn Netting Not just nuts, allergy awareness with Dr Merryn Netting Mon, 26 May 2025 05:27:36 GMT 37:30 6833fbc9a795fd3aef8e30f3 false https://www.crunchandsip.com.au/podcast 6833fbc9a795fd3aef8e30f3 6634526db472840012b34ecd not-just-nuts-allergy-awareness-with-dr-merryn-netting full 2 9 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:

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:

Hosted on Acast. See acast.com/privacy for more information.

]]> Healthy Dads Healthy Kids with Professor Philip Morgan Healthy Dads Healthy Kids with Professor Philip Morgan Mon, 28 Apr 2025 04:08:44 GMT 43:02 680eff4c50eb1025287b32c0 false https://www.crunchandsip.com.au/podcast 680eff4c50eb1025287b32c0 6634526db472840012b34ecd healthy-dads-healthy-kids-with-professor-philip-morgan full 2 8 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:

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:

Hosted on Acast. See acast.com/privacy for more information.

]]> Save money and eat well: Simple tips to help you stick to a food budget Save money and eat well: Simple tips to help you stick to a food budget Mon, 31 Mar 2025 00:00:00 GMT 22:04 67e6440d2787df76c7a51daf false https://www.crunchandsip.com.au/podcast 67e6440d2787df76c7a51daf 6634526db472840012b34ecd save-money-and-eat-well-food-budget full 2 7 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:

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:

Hosted on Acast. See acast.com/privacy for more information.

]]> Pick, process, and pack: Eat sustainably and reduce exposure to plastics Pick, process, and pack: Eat sustainably and reduce exposure to plastics Fri, 14 Mar 2025 03:44:16 GMT 45:20 67d3a611c269297b2e0f25d1 false https://www.crunchandsip.com.au/podcast 67d3a611c269297b2e0f25d1 6634526db472840012b34ecd pick-process-and-pack-eat-sustainably-and-plastics full 2 6 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:

Research referenced:

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:

Research referenced:

Hosted on Acast. See acast.com/privacy for more information.

]]> How to make sense of the senses and their role in eating with Rocky Bay How to make sense of the senses and their role in eating with Rocky Bay Mon, 10 Mar 2025 00:00:00 GMT 16:28 67ca58a922c74795c3299a94 false https://www.crunchandsip.com.au/podcast 67ca58a922c74795c3299a94 6634526db472840012b34ecd e5-how-to-make-sense-of-the-senses-and-their-role-in-eating full 2 5 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:

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:

Hosted on Acast. See acast.com/privacy for more information.

]]> Best of the bunch: Cracking the code on crackers Best of the bunch: Cracking the code on crackers Fri, 28 Feb 2025 06:34:13 GMT 17:14 67c158a106f2d3a9f8220ced false https://www.crunchandsip.com.au/podcast 67c158a106f2d3a9f8220ced 6634526db472840012b34ecd best-of-the-bunch-cracking-the-code-on-crackers bonus 2 4 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.

]]> 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.

]]> Eat, sleep, move, repeat with Dr Jazzmin Zheng Eat, sleep, move, repeat with Dr Jazzmin Zheng Mon, 27 Jan 2025 23:59:58 GMT 32:28 67981dff673aa382e10c914e false https://www.crunchandsip.com.au/podcast 67981dff673aa382e10c914e 6634526db472840012b34ecd eat-sleep-move-repeat-with-dr-jazzmin-zheng full 2 3 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.

]]> 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.

]]> Pick me: A simple guide to reading nutrition labels Pick me: A simple guide to reading nutrition labels Mon, 09 Dec 2024 00:54:11 GMT 19:47 675635492dd88df132a30cf9 false https://www.crunchandsip.com.au/podcast 675635492dd88df132a30cf9 6634526db472840012b34ecd pick-me-a-simple-guide-to-reading-nutrition-labels full 2 2 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.

]]> 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, find the secret ingredient Cooking with kids, find the secret ingredient Mon, 28 Oct 2024 00:25:15 GMT 23:15 671ed9eb08eefaeb80a66f2f false https://www.crunchandsip.com.au/podcast 671ed9eb08eefaeb80a66f2f 6634526db472840012b34ecd cooking-with-kids full 2 1 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

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

Hosted on Acast. See acast.com/privacy for more information.

]]> Best of the bunch: Your guide to choosing yoghurt Best of the bunch: Your guide to choosing yoghurt Mon, 01 Jul 2024 05:30:30 GMT 21:19 66823deacbd71a01fefb3b7d false https://www.crunchandsip.com.au/podcast 66823deacbd71a01fefb3b7d 6634526db472840012b34ecd best-of-the-bunch-your-guide-to-choosing-yoghurt bonus 1 10 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 


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 


Hosted on Acast. See acast.com/privacy for more information.

]]> Daily dairy: Building strong bones and healthy teeth Daily dairy: Building strong bones and healthy teeth Mon, 10 Jun 2024 01:00:37 GMT 9:52 6641bf901d878a001299303c false https://www.crunchandsip.com.au/podcast 6641bf901d878a001299303c 6634526db472840012b34ecd daily-dairy-building-strong-bones-and-healthy-teeth full 1 9 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:

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:

Hosted on Acast. See acast.com/privacy for more information.

]]> Easily influenced? Overexposure to junk food advertising and how it’s impacting our kids with Emma Groves Easily influenced? Overexposure to junk food advertising and how it’s impacting our kids with Emma Groves Mon, 03 Jun 2024 01:00:51 GMT 16:05 66417dc01f998c001254227f false https://www.crunchandsip.com.au/podcast 66417dc01f998c001254227f 6634526db472840012b34ecd easily-influenced-overexposure-to-junk-food-advertising full 1 8 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:

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.

]]> 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:

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.

]]> Meat and greet: The low down on meat and meat alternatives Meat and greet: The low down on meat and meat alternatives Mon, 03 Jun 2024 01:00:16 GMT 14:18 663dc06e8376fc00127a1394 false https://www.crunchandsip.com.au/podcast 663dc06e8376fc00127a1394 6634526db472840012b34ecd meat-and-greet-the-low-down-on-meat-and-meat-alternatives full 1 7 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.

Topics covered in this episode:

  •         What is meat?
  •         Why is meat an important food group and a recommended part of our diet?
  •         How many serves do kids need every day?
  •         What are some great meat alternatives?
  •         How to maximise nutrient absorption when eating meat or meat alternatives.
  •         Ham and salami (processed meats) – are these a good option?
  •         Packing protein in the lunchbox.


Episode links:


Are you a WA primary school, community group or an Early Learning Centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session

Hosted on Acast. See acast.com/privacy for more information.

]]> 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.

Topics covered in this episode:

  •         What is meat?
  •         Why is meat an important food group and a recommended part of our diet?
  •         How many serves do kids need every day?
  •         What are some great meat alternatives?
  •         How to maximise nutrient absorption when eating meat or meat alternatives.
  •         Ham and salami (processed meats) – are these a good option?
  •         Packing protein in the lunchbox.


Episode links:


Are you a WA primary school, community group or an Early Learning Centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session

Hosted on Acast. See acast.com/privacy for more information.

]]> <![CDATA[Wholegrain wonders: Nourishing kids' bodies and minds, one bite at a time]]> Mon, 20 May 2024 01:00:39 GMT 7:59 663dbbb21f998c0012530473 false https://www.crunchandsip.com.au/podcast 663dbbb21f998c0012530473 6634526db472840012b34ecd wholegrain-wonders full 1 5 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!


Topics covered in this episode:

  •        What is a wholegrain?
  •        What the difference is between refined grains and wholegrains?
  •        Why are wholegrains important?
  •        What is fibre? And what is the difference between soluble and insoluble?
  •        How to start introducing wholegrains to your kids.

Episode links:

Are you a WA primary school, community group or an Early Learning Centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session

Hosted on Acast. See acast.com/privacy for more information.

]]> 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!


Topics covered in this episode:

  •        What is a wholegrain?
  •        What the difference is between refined grains and wholegrains?
  •        Why are wholegrains important?
  •        What is fibre? And what is the difference between soluble and insoluble?
  •        How to start introducing wholegrains to your kids.

Episode links:

Are you a WA primary school, community group or an Early Learning Centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session

Hosted on Acast. See acast.com/privacy for more information.

]]> How to create little veggie lovers  How to create little veggie lovers  Mon, 20 May 2024 01:00:00 GMT 20:37 663dbd1315398a0012ed7e58 false https://www.crunchandsip.com.au/podcast 663dbd1315398a0012ed7e58 6634526db472840012b34ecd how-to-create-little-veggie-lovers full 1 6 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!  


Topics covered in this episode:   


  • Building healthy habits and eating vegetables often.  
  • How many vegetables to feed kids in a day, and what this looks like in practice.   
  • Practical ways to include more throughout the day.  
  • Is fresh always best?  
  • How to save money when shopping for vegies? 
  • Making vegetables the star of the show.   

Episode links:  


Are you a WA primary school, community group or an Early Learning centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session 

Hosted on Acast. See acast.com/privacy for more information.

]]> 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!  


Topics covered in this episode:   


  • Building healthy habits and eating vegetables often.  
  • How many vegetables to feed kids in a day, and what this looks like in practice.   
  • Practical ways to include more throughout the day.  
  • Is fresh always best?  
  • How to save money when shopping for vegies? 
  • Making vegetables the star of the show.   

Episode links:  


Are you a WA primary school, community group or an Early Learning centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session 

Hosted on Acast. See acast.com/privacy for more information.

]]> Introduction episode Introduction episode Wed, 08 May 2024 07:00:00 GMT 7:14 663b22f00b92550012a2e51b false https://crunchandsip.com.au/podcast 663b22f00b92550012a2e51b 6634526db472840012b34ecd introduction-episode trailer 1

Hosted on Acast. See acast.com/privacy for more information.

]]>

Hosted on Acast. See acast.com/privacy for more information.

]]> Developing positive relationships with food and body image in children with Dr Stephanie Damiano Developing positive relationships with food and body image in children with Dr Stephanie Damiano Mon, 06 May 2024 05:18:34 GMT 33:54 66345e0727746b0012b263e1 false https://crunchandsip.com.au/podcast 66345e0727746b0012b263e1 6634526db472840012b34ecd crunchbites-develop-positive-relationships-w-food-body-image full 1 2 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.

Topics covered in this episode:

  •      What is body image, body dissatisfaction and disordered eating?
  •      The importance of language and role modelling.
  •      Tips on how to create a positive relationship with food and body image.
  •      What are some of the early signs to look for when children may be developing body dissatisfaction or disordered eating.
  •       Where to go for support. 

If you or anyone you know needs support, please call Butterfly’s National Helpline on 1800 ED HOPE (1800 33 4673), visit the Butterfly website to chat online or email support@butterfly.org.au

For more information about these topics head to the website using the links below.

Episode links:

Hosted on Acast. See acast.com/privacy for more information.

]]> 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.

Topics covered in this episode:

  •      What is body image, body dissatisfaction and disordered eating?
  •      The importance of language and role modelling.
  •      Tips on how to create a positive relationship with food and body image.
  •      What are some of the early signs to look for when children may be developing body dissatisfaction or disordered eating.
  •       Where to go for support. 

If you or anyone you know needs support, please call Butterfly’s National Helpline on 1800 ED HOPE (1800 33 4673), visit the Butterfly website to chat online or email support@butterfly.org.au

For more information about these topics head to the website using the links below.

Episode links:

Hosted on Acast. See acast.com/privacy for more information.

]]> From fussy eating to adventurous appetites From fussy eating to adventurous appetites Mon, 06 May 2024 05:17:52 GMT 18:18 66345fb8956e900012d2aab0 false https://crunchandsip.com.au/podcast 66345fb8956e900012d2aab0 6634526db472840012b34ecd crunch-bites-from-fussy-eating-to-adventurous-appetites full 1 3 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. 

Topics covered in this episode:

  • What is fussy eating, is it normal, and when should parents be concerned?
  • The importance of taste and texture and the role this plays on food enjoyment or food refusal. 
  • The role parents play at mealtimes and the division of responsibility – parents can choose what food to provide and when to serve it, children can choose what food to eat and how much is enough.
  • Practical strategies for your family to overcome different stages of fussy eating.

Episode links:

Are you a WA primary school, community group or an Early Learning Centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session

Hosted on Acast. See acast.com/privacy for more information.

]]> 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. 

Topics covered in this episode:

  • What is fussy eating, is it normal, and when should parents be concerned?
  • The importance of taste and texture and the role this plays on food enjoyment or food refusal. 
  • The role parents play at mealtimes and the division of responsibility – parents can choose what food to provide and when to serve it, children can choose what food to eat and how much is enough.
  • Practical strategies for your family to overcome different stages of fussy eating.

Episode links:

Are you a WA primary school, community group or an Early Learning Centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session

Hosted on Acast. See acast.com/privacy for more information.

]]> Reaching for rainbow foods with Dr Preeya: Making healthy food in the home fun Reaching for rainbow foods with Dr Preeya: Making healthy food in the home fun Mon, 06 May 2024 05:17:25 GMT 35:53 663460c6956e900012d2c09c false https://crunchandsip.com.au/podcast 663460c6956e900012d2c09c 6634526db472840012b34ecd crunch-bites-reaching-for-rainbow-foods-with-dr-preeya full 1 4 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.  


Topics covered in this episode:

  • Introducing new vegetables using stories. 
  • The importance of reaching for rainbow foods for healthy growth and development.
  • How to make healthy food in the home fun.
  • A selection of great resources and books, including those authored by Dr Preeya, and how these can help families build healthy habits.


Episode links:

Hosted on Acast. See acast.com/privacy for more information.

]]> 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.  


Topics covered in this episode:

  • Introducing new vegetables using stories. 
  • The importance of reaching for rainbow foods for healthy growth and development.
  • How to make healthy food in the home fun.
  • A selection of great resources and books, including those authored by Dr Preeya, and how these can help families build healthy habits.


Episode links:

Hosted on Acast. See acast.com/privacy for more information.

]]> The lunchbox troubleshooting guide: Packing lunches that actually get eaten The lunchbox troubleshooting guide: Packing lunches that actually get eaten Mon, 06 May 2024 05:11:48 GMT 23:47 66345b5d956e900012d252db false https://crunchandsip.com.au/podcast 66345b5d956e900012d252db 6634526db472840012b34ecd crunch-bites-the-lunchbox-troubleshooting-guide full 1 1 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!


Join Mikala and Nicole as they answer common questions and provide practical and simple tips to help parents tackle packing the lunchbox.


Topics covered in this episode:

  • A road map for packing a balanced lunchbox.
  • Ideas and inspiration for what to pack across the day.
  • Food safety and how to keep food the right temperature across the day.
  • Navigating the lunchbox aisle.
  • Troubleshooting and tips to follow if the lunchbox comes back full.


Episode links:


Are you a WA primary school, community group or an Early Learning Centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session

Hosted on Acast. See acast.com/privacy for more information.

]]> 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!


Join Mikala and Nicole as they answer common questions and provide practical and simple tips to help parents tackle packing the lunchbox.


Topics covered in this episode:

  • A road map for packing a balanced lunchbox.
  • Ideas and inspiration for what to pack across the day.
  • Food safety and how to keep food the right temperature across the day.
  • Navigating the lunchbox aisle.
  • Troubleshooting and tips to follow if the lunchbox comes back full.


Episode links:


Are you a WA primary school, community group or an Early Learning Centre and want to host a Packed with Goodness session? Get more information here: https://www.crunchandsip.com.au/healthy-lunchboxes/book-a-session

Hosted on Acast. See acast.com/privacy for more information.

]]>