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Crunch&Sip

Crunch Bites

A Nutrition , Health & Fitness and Kids & Family podcast

#157 in Nutrition · 🇳🇿
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About the show

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.

Newest episodes

Less clowns and colonels feeding our kids: It's time to un-junk

35 min

Are you fed up with fast food outlets popping up in your neighbourhood? Ever feel like there’s a junk food ad at every turn? Is your local supermarket becoming a price promotion obstacle course? It’s time to say enough is enough and take back some control of the food environment. In this episode, Mikala speaks with Dr Sharonna Mossenson, Food Policy Senior Coordinator at Cancer Council WA, about the world of junk food, it’s prevalence in our community, and how to find your voice and call for change. Topics covered: Pushing for better planning laws and preventing more fast food outlets near schools and homesChanges needed around junk food advertisingUnhelpful supermarket promotionsPushing for healthier sports sponsorshipHow the community can take action and push back Episode links: UnJunk Hosted on Acast. See acast.com/privacy for more information.

Exploring the developing gut microbiome: An in-depth discussion with Dr Amy Loughman

51 min

If you enjoyed our last episode “The Garden Within”, but it left you wanting more, this one is for you. Join us for the extended version of Mikala’s conversation with Dr Amy Loughman as they explore the gut microbiome in further detail. Topics covered: Microbiome across the life stagesThe role our microbiome plays in digestionEnvironmental factors and food that can influence the microbiomeThe gut microbiome and its effect on mood, behaviour and health Episode links: The good gut Food and mood centre Hosted on Acast. See acast.com/privacy for more information.

The garden within: Exploring the developing gut microbiome with Dr Amy Loughman

26 min

Our guts contain a wide variety of bacteria known as ‘gut bugs’ or commonly called the microbiome. This rich ecosystem can be as diverse and fruitful as a forest floor. Join Mikala as she explores this topic with Dr Amy Loughman from the Food and Mood Centre at Deakin University. In this episode, they chat about how the microbiome develops throughout childhood and some of the life events that can shape this developmental journey. Tune in and find out more about how the microbiome can influence both our physical and mental health. Topics covered: Microbiome across the life stages The role our microbiome plays in digestion Environmental factors and food that can influence the microbiome The gut microbiome and its effect on mood, behaviour and health. Episode links: The good gut Food and mood centre Hosted on Acast. See acast.com/privacy for more information.

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All episodes

Less clowns and colonels feeding our kids: It's time to un-junk

35 min

Are you fed up with fast food outlets popping up in your neighbourhood? Ever feel like there’s a junk food ad at every turn? Is your local supermarket becoming a price promotion obstacle course? It’s time to say enough is enough and take back some control of the food environment. In this episode, Mikala speaks with Dr Sharonna Mossenson, Food Policy Senior Coordinator at Cancer Council WA, about the world of junk food, it’s prevalence in our community, and how to find your voice and call for change. Topics covered: Pushing for better planning laws and preventing more fast food outlets near schools and homesChanges needed around junk food advertisingUnhelpful supermarket promotionsPushing for healthier sports sponsorshipHow the community can take action and push back Episode links: UnJunk Hosted on Acast. See acast.com/privacy for more information.

Exploring the developing gut microbiome: An in-depth discussion with Dr Amy Loughman

51 min

If you enjoyed our last episode “The Garden Within”, but it left you wanting more, this one is for you. Join us for the extended version of Mikala’s conversation with Dr Amy Loughman as they explore the gut microbiome in further detail. Topics covered: Microbiome across the life stagesThe role our microbiome plays in digestionEnvironmental factors and food that can influence the microbiomeThe gut microbiome and its effect on mood, behaviour and health Episode links: The good gut Food and mood centre Hosted on Acast. See acast.com/privacy for more information.

The garden within: Exploring the developing gut microbiome with Dr Amy Loughman

26 min

Our guts contain a wide variety of bacteria known as ‘gut bugs’ or commonly called the microbiome. This rich ecosystem can be as diverse and fruitful as a forest floor. Join Mikala as she explores this topic with Dr Amy Loughman from the Food and Mood Centre at Deakin University. In this episode, they chat about how the microbiome develops throughout childhood and some of the life events that can shape this developmental journey. Tune in and find out more about how the microbiome can influence both our physical and mental health. Topics covered: Microbiome across the life stages The role our microbiome plays in digestion Environmental factors and food that can influence the microbiome The gut microbiome and its effect on mood, behaviour and health. Episode links: The good gut Food and mood centre Hosted on Acast. See acast.com/privacy for more information.

Feeding is more than just food: Food parenting with Dr Kathryn Walton

45 min

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.

Pouches, puffs and packets: What are we really feeding our toddlers?

24 min

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 themThe need for tighter regulations to protect familiesHow 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 resourceChoosing 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.

It takes a village: Grandparents' roles in raising healthy kids with Professor Michelle Jongenelis

43 min

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

Fibre bites with Dr Joanna McMillan

17 min

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.

Fibre fundamentals with Dr Joanna McMillan

51 min

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.

Fuelling young athletes: Nutrition that powers play with Julie Meek

44 min

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 schedulesWhen to eat and how to tackle tricky timing when juggling late games or early starts Which nutrients are needed mostThe importance of allowing children to regulate their appetite and develop a positive relationship with foodBeing mindful of marketing around foods that are high in proteinWhen to reach for a sports drink  Episode links: Julie Meek websiteEat for Health websiteBetter Health Channel – understanding lactose intoleranceTranscript Hosted on Acast. See acast.com/privacy for more information.

Discover bush foods with Dale Tilbrook

45 min

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 foodsThe rules of foraging The importance of supporting Aboriginal owned companies   Links Dale TilbrookMaalinup aboriginal gallery Transcript Hosted on Acast. See acast.com/privacy for more information.

Engineered to eat: A chat about ultra processed food

28 min

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.

Not just nuts, allergy awareness with Dr Merryn Netting

37 min

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 HubNip Allergies in the BubFood allergy animationsPrEggNut studyTranscript  Hosted on Acast. See acast.com/privacy for more information.

Healthy Dads Healthy Kids with Professor Philip Morgan

43 min

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.

Save money and eat well: Simple tips to help you stick to a food budget

22 min

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.

Pick, process, and pack: Eat sustainably and reduce exposure to plastics

45 min

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 TranscriptResearch 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.

How to make sense of the senses and their role in eating with Rocky Bay

16 min

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.

Best of the bunch: Cracking the code on crackers

17 min

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

32 min

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

19 min

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

23 min

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 kidsWays you can involve kids in the kitchenWhat tasks can kids do depending on their age and developmental stageGreat recipes to start children's cooking journey offThe importance of food safety and hygiene when cooking with kidsOther tips to consider when cooking with kids   Episode links Unicorn noodles RecipesTranscript  Hosted on Acast. See acast.com/privacy for more information.

Best of the bunch: Your guide to choosing yoghurt

21 min

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.

Daily dairy: Building strong bones and healthy teeth

9 min

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.

Easily influenced? Overexposure to junk food advertising and how it’s impacting our kids with Emma Groves

16 min

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 transcriptIf 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

14 min

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:         Eat for Health webpage        Crunch&Sip® Pack protein in plenty of ways        Crunch&Sip® Maintain those healthy swaps        Crunch&Sip® Pack lunch like a pro        Episode transcript 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.

Wholegrain wonders: Nourishing kids' bodies and minds, one bite at a time

7 min

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:         Eat for health webpage        Crunch&Sip® Why should we eat wholegrains        Crunch&Sip® Gluten free what's in the mix        Episode transcriptAre 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 

20 min

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:   Eat for Health webpage  Crunch&Sip® Choose your cooking style Crunch&Sip® Crunch of vegetables  Crunch&Sip® Vegie packed brekkie  Episode transcript  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

7 min

Meet the hosts and learn about how Crunch Bites came to be, plus what you can expect in season one. Hosted on Acast. See acast.com/privacy for more information.

Developing positive relationships with food and body image in children with Dr Stephanie Damiano

33 min

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:         Butterfly Foundation website        Body Bright families free resources (families with 5-12 year olds)        Body Kind Families free resources (families with teens)        Episode transcript  Hosted on Acast. See acast.com/privacy for more information.

From fussy eating to adventurous appetites

18 min

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: Crunch&Sip® Sensory play matsCrunch&Sip® Food coaching blogCrunch&Sip® Hero healthy habits blogEpisode transcriptAre 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

35 min

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: Dr Preeya Alexander websiteRainbow Plate by Dr Preeya AlexanderFull Plate by Dr Preeya AlexanderEat, Sleep, Play, Love by Dr Preeya AlexanderSensory play matEat for health websiteCrunch&Sip® crunch the rainbow blogEpisode transcript  Hosted on Acast. See acast.com/privacy for more information.

The lunchbox troubleshooting guide: Packing lunches that actually get eaten

23 min

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: Lunchbox notesCrunch&Sip® Food labels blogCrunch&Sip® Food detectives: Decoding labels and navigating the supermarket blog Crunch&Sip® Maintaining those healthy swaps blogCrunch&Sip® Sandwich builder free downloadEpisode transcript 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.

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