Healthy Families with Healthy Food Guide

Changes to the US dietary guidelines and the reintroduction of a food pyramid have been mired in controversary, with some critics saying they're adding to the confusion about what constitutes a healthy diet.  Healthy Food Guide dietitian Min Saw and managing editor Jenny de Montalk unpack the updates and discuss what they could mean for Australians and Kiwis.  Plus they share their top tips on packing the perfect healthy lunch for every life stage. References for this episode: AIHW. Diet. Available at aihw.gov.au. Accessed March 2026. Better Health Channel. Cereals and wholegrain foods. Available at betterhealth.vic.gov.au. Accessed March 2026. Eat for Health. Australian guide to healthy eating. Available at eatforhealth.gov.au. Accessed March 2026. Fornari Laurindo L et al. 2025. Evaluating the effects of seed oils on lipid profile, inflammatory and oxidative markers, and glycemic control of diabetic and dyslipidemic patients: a systematic review of clinical studies. Front Nutr. 12:1502815. Healthy Food Guide. Back-to-school special: how to pack a healthy lunchbox. Available at healthyfood.com. Accessed March 2026. Hertzler SR et al. 2020. Plant proteins: assessing their nutritional quality and effects on health and physical function. Nutrients. 12(12):3704. Maki KC et al. 2021. Saturated fats and cardiovascular health: current evidence and controversies. J Clin Lipidol. 15(6):765-772. Petersen KS et al. 2024. Perspective on the health effects of unsaturated fatty acids and commonly consumed plant oils high in unsaturated fat. Br J Nutr. 132(8):1039-1050. Real Food. Dietary Guidelines for Americans. Available at realfood.gov. Accessed March 2026. Rett BS et al. 2011. Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review. Nutr Metab (Lond). 8:36. USAFacts. Are Americans meeting federal dietary guidelines? Available at usafacts.org. Accessed March 2026.See omnystudio.com/listener for privacy information.

Your brain health is essential to your overall well-being. Deaths from dementia are second only to heart disease as Australia’s biggest killer, and around 43 per cent of people aged 16-85 years have experienced a mental disorder, at some point. The good news is, what we eat and how we live can reduce our risk of developing dementia, and a healthy diet and regular exercise can help with managing mental health conditions like anxiety and depression.  Healthy Food Guide dietitian Jess Burvill and nutritionist and mum of three Kathleen Alleaume reveal which foods are best for our brain and what we can do to keep our noggins in top shape as we age.See omnystudio.com/listener for privacy information.

Digestive health may not make for polite dinner conversation but it affects everyone.  From constipation and bloating to building a thriving gut microbiome, Healthy Food Guide dietitian Jess Burvill and nutritionist and mum of three Kathleen Alleaume take us through what’s normal digestive health-wise and what can help with common tummy troubles.See omnystudio.com/listener for privacy information.

Packing a healthy lunch that you or your kids actually want to eat is a constant challenge for busy households.  Healthy Food Guide dietitian Jess Burvill and nutritionist and mum-of-three Kathleen Alleaume share expert tips on what to include to keep everyone going throughout the day.  Plus, they deliver their verdict on whether ham sandwiches are in or out.See omnystudio.com/listener for privacy information.

What you eat before and after exercise can make a difference to how much you get out of your work out. Healthy Food Guide dietitian Jess Burvill and nutritionist and mum-of-three Kathleen Alleaume dig into the research around the best eating patterns to fuel exercise, whether you're a regular gym goer, a performance athlete, or looking for ways to keep your kids' energy levels up for sports. Plus, they answer whether it's best to be fasted or fed before exercise. If you'd like your questions answered by our experts on this podcast, send them through with the subject 'Healthy Families' to editor@healthyfood.comSee omnystudio.com/listener for privacy information.

Some kids are great at eating their greens, others… not so great. Healthy Food Guide dietitian Jess Burvill and nutritionist and mum of three Kathleen Alleaume share their best tips for fostering a love of eating vegies in children, and explain exactly why it matters.See omnystudio.com/listener for privacy information.

For decades we've been told breakfast is the most important meal of the day, but with the advent of intermittent fasting many of us are rethinking this advice. Healthy Food Guide dietitian Jess Burvill and nutritionist and mum of three Kathleen Alleaume look at what the latest evidence is on our morning meal and what happens if you or your kids skip it. Plus, they'll give you practical tips to help you avoid any nutritional shortfalls, so you and the ones you love can perform at their best a work, school or play.See omnystudio.com/listener for privacy information.