The Healthy Handful
The podcast that keeps you up-to-date on all things nuts! Hosted by Nuts for Life Program Manager and Accredited Practising Dietitian Belinda Neville. Each month, Belinda talks with someone new – from nutrition experts and researchers to nut growers – to find out why there’s so much to love about nuts! Host: Belinda Neville Connect: Contact us at [email protected] Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn
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How nuts can help prevent and manage diabetes [re-release]
07/16/2025
How nuts can help prevent and manage diabetes [re-release]
Did you know that nearly 1.9 million Australians are living with diabetes, with type 2 diabetes accounting for 85-90% of all cases? As rates continue to rise, the right dietary approach is more important than ever. On the back of (13-19 July), we revisit a popular episode (originally released in November 2023, as “What’s the best diet for diabetes prevention and management”), with guest Tim McMaster, an Accredited Practising Dietitian with Diabetes Victoria, who shares his expertise on the diabetes dietary recommendations. In this episode, we explore how plant-based dietary patterns and effective weight-management interventions can play a pivotal role in diabetes prevention and management. Tim also explains how nutrition goes beyond just managing blood glucose levels, and shares the clinical goals that drive lasting change. And it wouldn’t be an episode of The Healthy Handful without talking about nuts! Tim delves into the science-backed benefits of nuts – debunking myths about specific nuts, like cashews and chestnuts, and highlighting how nuts fit within diabetes dietary recommendations. Whether you’re making changes for yourself or guiding clients and patients as a health professional, this episode is packed with actionable advice, and supporting resources. Access episode webpage: About today's guest Tim is an Accredited Practising Dietitian and Accredited Sports Dietitian, based in Melbourne. He has been working in diabetes for more than 10 years and is a senior diabetes dietitian with Diabetes Victoria. He is also the director of his online private practice 'Master Nutrition', which specialises in his two favourite areas of nutrition, diabetes nutrition and sports nutrition. When Tim isn’t working, he enjoys spending time with his young family, drinking coffee and watching all kinds of sports (not necessarily in that order). Occasionally, he still pulls on the running shoes, when his body allows it. Supporting resources Durability of a primary care-led weight-management intervention for remission of type 2 diabetes: 2-year results of the DiRECT open-label, cluster-randomised trial Intensive lifestyle intervention for remission of early type 2 diabetes in primary care in Australia: DiRECT-Aus Nuts in the prevention and management of type 2 diabetes Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality – a systematic review and meta-analysis Fact sheet: Nuts and diabetes Sign up to Follow us on , and Host: Belinda Neville Contact us:
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Improving the HSR for nuts. Episode 54
06/23/2025
Improving the HSR for nuts. Episode 54
Front-of-pack nutrition labelling tools are designed to help consumers make healthier food choices and support a balanced diet. One such tool is Australia’s Health Star Rating (HSR) system, which assigns foods a rating from 0.5 to 5 stars. These ratings are based on the presence of “risk” nutrients (such as saturated fat, sugar, and sodium) and "positive" components (like fibre and protein, and fruit, vegetables, nuts, and legumes). But how accurately does the HSR reflect the healthfulness of products? And how well does it align with dietary guidelines? In this episode, we speak with Associate Professor Sara Grafenauer, who shares insights from her recently-published research. Her study explored three potential modifications to the HSR algorithm, aiming to improve how nuts and nut-containing products are rated, to ensure better alignment with current dietary guidance and scientific evidence. Sara walks us through the findings from the tested scenarios, highlights some unintended effects, and offers her recommendations for improving public trust and confidence in Australia’s HSR system. Key take-outs: The current HSR algorithm can unfairly penalise certain types of nuts due to their energy density and saturated fat content, leading to lower star ratings compared to other nuts. These inconsistencies may confuse consumers, as the ratings are not always reflective of current scientific evidence or dietary recommendations. Simple adjustments to the HSR algorithm could significantly improve the ratings of plain nuts and nut-containing foods, better aligning them with established dietary guidance. Access episode webpage: About today’s guest Associate Professor Sara Grafenauer is the Lead for the Nutrition, Dietetics and Food Innovation Program at UNSW and was instrumental in conceptualising and developing the program. She is an APD and Fellow of Dietitians Australia. She is on the Governing Boards for the International Whole Grain Initiative, and Oat Australia. Although she loves research and teaching, she still has a weekend private practice in Thirroul, New South Wales, where she lives. Supporting resources Improved recognition of the nutrition and health benefits of nuts and seeds within the Health Star Rating System Sign up to Follow us on , and Host: Belinda Neville Contact us:
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Lifestyle tips for preventing CVD [re-release]
05/22/2025
Lifestyle tips for preventing CVD [re-release]
Linking in with Australia’s heart week, held in May each year, we’re re-releasing a popular episode on how to improve heart health, through diet and lifestyle. Heart Week, which was held from 5-11 May, was a reminder for us all to take stock of our heart health and to prioritise looking after our hearts. We spoke with Associate Professor David Colquhoun about practical ways to help reduce the risk of heart disease – one of the leading causes of death in Australia. Whether you're looking to make changes yourself or to recommend changes as a health professional to your clients or patients, our conversation covers the benefits of the Mediterranean diet, findings from the renowned PREDIMED study, and the role of healthy fats found in foods like nuts. We also discuss the impact of exercise, smoking, and stress on heart health. Access episode webpage: About today’s guest Associate Professor David Colquhoun is a cardiologist who has been in private practice in Queensland for more than 35 years. He has been involved in clinical practice and research in the fields of cardiology, lipids, nutrition, diabetes, obesity, nutraceutical and psychological aspects of heart disease. His private clinical research unit, Core Research Group, is currently active in 17 trials. A/Prof Colquhoun is on the Consultant of Consultant Specialists for the Australian Medical Association, a board member of the National Heart Foundation of Australia, and the outgoing Chair of the Preventive Cardiology Council of the Cardiac Society of Australian and New Zealand. Supporting resources Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: Final report of the Lyon Diet Heart Study The PREDIMED study Tree nut and peanut consumption and risk of cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials Effects of a macadamia nut enriched diet on serum lipids and lipoproteins compared to a low fat diet Effect of nut consumption on blood lipids: An updated systematic review and meta-analysis of randomized controlled trials Sign up to Follow us on , and Host: Belinda Neville Contact us
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Managing food waste in healthcare settings. Episode 53
04/24/2025
Managing food waste in healthcare settings. Episode 53
Each year, Australians waste approximately 7.6 million tonnes of food across the entire supply chain - enough to fill a football stadium 10 times - at an annual cost of $36.6 billion to the economy. While much of this waste happens at home, it also occurs in healthcare institutions, like hospitals. In this episode, we speak with Dr Nathan Cook, a dietitian dedicated to creating sustainable food services. Nathan dives into the causes of food waste in healthcare, the ‘categories’ of foods wasted, and most-importantly, some solutions to this critical issue. He unpacks the complexities of hospital food service, the challenges of managing waste, and the importance of effective reduction strategies. Drawing from his own research, Nathan highlights practical ways to minimise waste and improve sustainability, and shares examples of successful community composting initiatives and partnerships in Australia. He also discusses future opportunities for reusing and donating excess food in healthcare settings. Key take-outs: · Food waste in hospital settings is inevitable, but effective strategies exist (and are in place) to help manage it. · Everyone has a responsibility to help reduce food waste. · At home, simple tips include only buying what you need, storing food (and that includes nuts!) correctly, and ensuring you eat the oldest foods first (or ‘FIFO’ – first in, first out). Access episode webpage: About today’s guest Dr Nathan Cook is an Accredited Practising Dietitian and Accredited Sports Dietitian, with an interest in building sustainable foodservices worldwide, sports nutrition for recreational runners and separate entrepreneurial ventures. Nathan has a passion for clinical research and quality improvement projects in hospital dietetic services, with a desire to help build sustainable foodservice systems for public/private entities that consider the future of human and planetary health. His PhD research focussed on the measurement and management of food waste in hospital foodservices through aggregate food waste audit activities and diverting food waste from landfill. Supporting resources Food and food-related waste management strategies in hospital food services: A systematic review Australian Government – Reducing Australia’s food waste Oz Harvest – Food Waste Facts End Food Waste Australia – The Great Unwaste Stop Food Waste Day Dr. Nathan Cook: Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Re-evaluating nut kilojoule labelling. Episode 52
03/26/2025
Re-evaluating nut kilojoule labelling. Episode 52
Research indicates that the actual kilojoules absorbed by the body from eating nuts is significantly less than the kilojoules stated on food labels. In fact, the 100-year-old system used to calculate kilojoules for food labels, here in Australia and across the globe, may overestimate the kilojoule content of nuts by up to 26%. This raises some questions. Should labels be updated to reflect these findings? And what do Australians think about this idea? In this episode, we speak with Dr. Cassandra Nikodijevic. She shares insights on the digestible kilojoules in nuts – and specifically, nut energy labelling, from the final stage of her PhD research. Cassandra discusses the barriers to nut consumption, the preferred changes in labelling, and whether labelling changes, if they were to go ahead, would help Australians to eat more nuts. Key take-outs: · Nuts are not linked to weight gain · Nuts are under-consumed, and concerns about weight gain with nuts is one reason why people avoid eating them. · Proposed labelling changes may be useful, but won’t necessarily address all the concerns about nuts. Instead, they may increase the confusion that already exists around understanding nutrition information panels on food labels. Access episode webpage: About today’s guest Dr Cassandra Nikodijevic is an Accredited Practising Dietitian and Associate Lecturer at the University of Wollongong. Her PhD research explored the energy-regulating mechanisms of nuts and the implications for nutrition labelling. Cassandra also works in private practice as a clinical dietitian. Supporting resources The effects of tree nut and peanut consumption on energy compensation and energy expenditure: A systematic review and meta-analysis The metabolizable energy and lipid bioaccessibility of tree nuts and peanuts: A systematic review with narrative synthesis of human and in vitro studies Metabolisable energy from nuts and patterns of nut consumption in the Australian population: A secondary analysis of the 2011-12 NNPAS Knowledge, practices and perceptions of energy labelling of nut products among Australian consumers and stakeholders: An online survey Episode 15: Nuts and metabolisable energy Episode 27: Nuts and energy compensation Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Nuts and gut health [re-release]
02/18/2025
Nuts and gut health [re-release]
Nicole Dynan, dietitian and gut health expert, joined us for a conversation in 2022. The topic was gut health, and it turned out to be a VERY popular episode! Today, the importance of good nutrition for a healthy gut remains as relevant as ever, so we’re revisiting our ‘Nuts and gut health’ episode, during Gut Health Month, which runs across February. In this fascinating deep dive, Nicole shares how food and dietary patterns influence the gut microbiota, and what the best diet for gut health actually looks like. And she busts some common gut-health myths along the way. Of course, we had questions about nuts too. What does the science tell us about nuts and gut health? How do nut nutrients impact the gut microbiota? Should you avoid nuts if you have diverticular disease? Do you need to activate nuts before eating them? Plus, more. It’s an easy listen to get up-to-speed on what remains one of the hottest topics in nutrition and health. Access episode webpage: About today’s guest Nicole is known as ‘’ as she specialises in gut health and food intolerance and is one of a handful of dietitians in Australia with qualifications in dietetics and psychology. She loves working with patients to identify the food-related causes of their symptoms, rebuild their gut health and help them achieve a better quality of life. Supporting resources Effect of nuts on gastrointestinal health Nuts and their effect on gut microbiota, gut function and symptoms in adults: A systematic review and meta-analysis of randomised controlled trials Associations of nutritional behaviour and gut microbiota with the risk of COVID-19 in healthy young adults in Poland Does 'activating' nuts affect nutrient bioavailability? Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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What’s in a typical Australian shopping trolley? Episode 51
01/21/2025
What’s in a typical Australian shopping trolley? Episode 51
What are Australians actually buying at the supermarket? And how does this stack up against our nation's dietary guidelines? In this episode, we’re joined by Healthylife's Chief Health Officer Simone Austin to unpack the 2024 Living Healthy Report. We learn (a lot!) about Australia's dietary habits - with Simone sharing some surprising insights along the way. Simone breaks down where Australians are hitting the mark, and where we’re falling short. She shares practical tips and 'can do' suggestions to inspire us all toward healthier eating habits. The perfect way to start the New Year! Access episode webpage: About today’s guest Simone Austin has had a dynamic dietetic career that fits perfectly with her zestful personality. From fuelling some of Australia’s most successful sporting teams, such as Hawthorn Football Club, the Australian Men’s Cricket Team, Melbourne Storm Rugby League Club, and Melbourne City A-League Team, she has written a book, ‘Eat Like an Athlete’, so we can all use nutrition to maximise our own life performance. She is a Fellow of Sports Dietitians Australia, where she was previously President, and also recently finished a term on the Dietitians Australia Board after being the manager of the Advocacy and Policy team. Currently the Chief Health Officer and Chair of the Advisory Board at Healthylife, Simone has led the publication of the annual Living Healthy Reports. Simone loves to engage an audience and has been lucky enough in her roles, working with groups like Australian Almonds, to have presented with numerous celebrity chefs and sporting stars. Supporting resources Healthy Living Report, 2024 Towards healthier and more sustainable diets in the Australian context: Comparison of current diets with the Australian Dietary Guidelines and the EAT-Lancet Planetary Health Diet Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us:
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Best of 2024. Episode 50
12/04/2024
Best of 2024. Episode 50
Our 50th episode is a celebration of this milestone, and a wrap of the best of 2024! We reflect on the most interesting (and at times, surprising!) things we learnt in 2024, on a topic close to our hearts: nuts and health. The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall, to unpack the key nut research papers published this year, and uncover the most downloaded podcast episodes, most popular webpages, and most loved recipes (plus much more) of 2024! Access episode webpage: About today’s guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Based in Brisbane, Maree has nearly 20 years’ experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade she has worked within the food industry sector, as well as for the professions’ national body, Dietitians Australia. Supporting resources: The Healthy Handful podcast library Cooking with Nuts Hub Sustainability Hub Resources Brain health fact sheet Nuts and weight management report Nuts and their fats wbepage Research Nuts and weight Nuts and cardiovascular disease Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Nuts and healthy ageing. Episode 49
11/25/2024
Nuts and healthy ageing. Episode 49
The population worldwide is ageing, and this is true for Australia’s population as well. One hundred years ago, five in every 100 people made it past the age of 65 years. Today, one in seven people make it past that age. But it’s not all about living longer. We all want to live healthier too. Nutrition expert Dr Tim Crowe takes us through what happens to our bodies as we age – from the inevitable changes that come with ageing, to what we can do to ensure we age in the healthiest way possible. Learn about the key nutrients and lifestyle choices that make all the difference. Access episode webpage: About today's guest Dr Tim Crowe is a career nutrition research scientist and an Advanced Accredited Practising Dietitian. He has 30 years of research and teaching experience in the university and public hospital sector, covering diverse research areas of basic laboratory research, clinical nutrition intervention trials, and public health nutrition. Tim now works chiefly as a freelance health and medical writer, scientific consultant and science communicator. He has an active media profile and a large social media following through his blog and podcast. Supporting resources Nut consumption and disability-free survival in community-dwelling older adults: A prospective cohort study Nuts and older adults’ health: A narrative review Long-term consumption of nuts (including peanuts, peanut butter, walnuts, and other nuts) in relation to risk of frailty in older women: Evidence from a cohort study Can nuts mitigate malnutrition in older adults? A conceptual framework ‘Cooking with Nuts’ Hub Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us:
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A culinary celebration of foods and ingredients. Episode 48
10/28/2024
A culinary celebration of foods and ingredients. Episode 48
Renowned culinary expert Tawnya Bahr shares her remarkable journey from working as an IT Sales and Marketing Manager in California, to importing condiments into Australia, and eventually becoming one of the most respected authorities in bridging the gap between food producers and the food industry. We discuss how she works closely with local suppliers, fostering a deep connection to the food, and its origins, and to chefs, where she inspires the use of these ingredients (including nuts) to elevate dishes. Plus, Tawnya shares a few of her favourite mouth-watering ways to incorporate nuts into everyday meals. So, don your apron for a culinary adventure! Access episode webpage: About today’s guest Tawnya Bahr, an esteemed culinary expert, Group Executive Chef and the Director of Straight To The Source, a company known as a conduit for connection and excellence within the supply chain. With more than 27 years of food industry experience, Tawnya is a prominent advisor and culinary judge for organisations like Sydney Royal Fine Food and the Australian Culinary Federation. You will often find her emceeing food-related events, mentoring for Women in Hospitality, shaping industry standards, championing sustainability, and showcasing the origins of ingredients. Tawnya's passion for supporting food innovation through product development and distribution strategy have earned her recognition as a trailblazing leader in the food industry, with numerous accolades in business, entrepreneurship, and an advocate for Australian farmers' markets. Supporting resources ‘Cooking with Nuts’ Hub Recipe e-book - Cooking with nuts: Every day recipes to love 10 ways to enjoy nuts every day Simple swaps for your favourite dishes Storing nuts Sign up to Follow us on , , and Credits: Host - Belinda Neville Contact us:
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Sustainability in a macadamia orchard. Episode 47
09/18/2024
Sustainability in a macadamia orchard. Episode 47
'Low Input Sustainable Agriculture' (LISA) focuses on holistic farming practices that prioritise soil health to promote healthy plant growth. By adopting this approach, and increasing biodiversity with cover crops, such as sunflowers and hemp, farmers can create significant benefits for the ecosystem. In this episode, self-proclaimed regenerative farmer and macadamia grower, Ross Arnett, explains his approach to LISA, and shares the simple, yet effective, practices he has implemented into his orchard in New South Wales. Access episode webpage: About today’s guest Ross Arnett is a macadamia grower from northern New South Wales. His farm - Malua – on the Alstonville Plateau has been in his family since 1872, and features a 10-hectare macadamia orchard. Ross is happy to call himself a regenerative farmer and is constantly looking for kinder ways to grow macadamias. Drawing on guidance from mentors, he has continually refined his approach to low input sustainable agriculture, to minimise off-farm inputs and reduce his carbon footprint. Supporting resources Australian Macadamias – Sustainable approach Australian Macadamias recipes Nuts for Life - Sustainability Hub Nuts for Life recipes Sign up to Follow us on , , and Credits: Host - Belinda Neville Contact us:
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Sustainability practices in an Australian almond orchard. Episode 46
08/27/2024
Sustainability practices in an Australian almond orchard. Episode 46
Whole orchard recycling (WOR) is a concept that originated in California, whereby old orchard trees are ground, chipped and turned back into the soil before new almond trees are planted. Despite some initial scepticism, results in the US have been overwhelmingly positive, including greater yield, increased water holding capacity, and improved soil health. But how sustainable and effective is this practice in the Australian context? In this episode, long-time Australian almond grower, Neale Bennett, reveals how he got interested in WOR, and shares the results of a trial currently underway at his orchard in the sandy Sunraysia region of Victoria. Access episode webpage: About today’s guest Neale Bennett has worked in the horticulture field for 40 years. A fourth-generation horticulturist, he is still farming the same land that was cleared by his ancestors in the early 1900s in Merbein, just outside Mildura in Victoria. In 1992, he started converting the 42-acre family property from vines (dried fruit) to almonds, which was completed by 2005. Neale is a current member of the Almond Board of Australia as one of two Sunraysia representatives. He also served as the Board’s Chair for six years. Supporting resources Almond Board of Australia: Almond orchard recycling trial a sustainability first Orchard recycling improves climate change adaptation and mitigation potential of almond production systems Nuts for Life Sustainability Hub Sign up to Follow us on , , and Credits: Host - Belinda Neville Contact us:
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Nut allergy prevention and management - The research. Episode 45
07/29/2024
Nut allergy prevention and management - The research. Episode 45
Peanut and tree nut allergies affect millions worldwide, and Australia is no exception. In fact, Australia has one of the highest allergy rates globally. Allergy symptoms can vary from mild itching and sneezing to anaphylaxis - the most severe reaction where the immune system overreacts, potentially leading to death. Until now, the only treatment has been strict avoidance. But new research suggests that early exposure to nuts could be the key to prevention. Dr Vicki McWilliam discusses the theories behind Australia's high allergy rates and the ways to help prevent allergies from developing. She then expertly explains significant research in the field, including trials focused on treatments and potential cures for peanut allergies. Access episode webpage: About today’s guest Dr Vicki McWilliam is a Clinician-Scientist Fellow at the Murdoch Children's Research Institute, a Senior Dietitian at the Royal Children's Hospital and a Senior Research Fellow in the Department of Paediatrics at the University of Melbourne. Dr McWilliam is also an Associate Investigator for the Centre of Food Allergy Research and a member of the National Allergy Centre of Excellence Food Allergy Advisory Group. Supporting resources HealthNuts study EarlyNuts study Study: Follow-up to Adolescence after Early Peanut Introduction for Allergy Prevention (published May 2024) Websites Sign up to Follow us on , , and Credits: Host - Belinda Neville Contact us:
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Lifestyle tips for preventing CVD. Episode 44
06/26/2024
Lifestyle tips for preventing CVD. Episode 44
Cardiovascular disease (CVD) is one of Australia’s biggest health challenges – being a major cause of illness, disability and mortality. Around three in four Australians are at risk of developing CVD, and in 2023, it ranked fourth in terms of total disease burden. But it can be prevented. Clinical Cardiologist David Colquhoun talks us through the risk factors for CVD, and what can be done to help prevent (and manage) this chronic disease. From nuts, avocado and olive oil, to smoking and exercise, David explains what Australians can do to turn this around. Access episode webpage: About today’s guest Associate Professor David Colquhoun is a cardiologist who has been in private practice in Queensland for more than 35 years. He has been involved in clinical practice and research in the fields of cardiology, lipids, nutrition, diabetes, obesity, nutraceutical and psychological aspects of heart disease. His private clinical research unit, Core Research Group, is currently active in 17 trials. A/Prof Colquhoun is on the Consultant of Consultant Specialists for the Australian Medical Association, a board member of the National Heart Foundation of Australia, and the outgoing Chair of the Preventive Cardiology Council of the Cardiac Society of Australian and New Zealand. Supporting resources Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: Final report of the Lyon Diet Heart Study The PREDIMED study Tree nut and peanut consumption and risk of cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials Effects of a macadamia nut enriched diet on serum lipids and lipoproteins compared to a low fat diet Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Creative ways to use nuts. Episode 43
05/28/2024
Creative ways to use nuts. Episode 43
Looking for new and exciting ways to eat the target 30g handful of nuts each day? Don your apron for a culinary adventure! In this podcast episode, dietitian Themis Chryssidis shares less of the 'why' (because we already know that nuts are really good for us!) and more of the 'how' when it comes to incorporating nuts into everyday meals and snacks. From home-made nut butters and nut 'mince', to inspiring flavour pairings with nuts . . . we discuss interesting and creative ways to eat these tiny nutrition powerhouses. Access episode webpage: About today’s guest Themis Chryssidis is the Managing Director and dietitian at Sprout Food Group, a 100% hands-on cooking school based in Adelaide, South Australia. Themis is a media spokesperson for Dietitians Australia, and a regular contributor to SA Life Magazine, ACH Group, 9Coach and Health Partners. He is a dedicated and passionate dietitian who promotes healthy, nutritious and delicious eating through practical advice. When Themis is not at Sprout, you’ll find him cooking, eating, drinking wine, or playing or watching some kind of sport! Supporting resources Nuts for Life 'Cooking with nuts' hub Fact sheet: 10 ways to enjoy nuts every day Fact sheet: Simple swaps for your favourite dishes Graphic: Storing nuts Video demonstrations: Cooking with nuts Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Fatty liver disease: What's the latest? Episode 42.
04/24/2024
Fatty liver disease: What's the latest? Episode 42.
The prevalence of non-alcoholic fatty liver disease (NAFLD) is increasing across the globe. Here in Australia, it affects two in five adults. NAFLD is fast becoming a significant public health concern in western countries, including Australia, particularly as it’s also the main cause of chronic liver disease. So, what does the evidence say in terms of prevention and treatment of this disease? Join me as I speak with Senior Lecturer at Monash University, Dr Barbara Cardoso, to learn more. We discuss her latest research findings, including the role of the Mediterranean diet, and just how crucial diet is in helping to reduce the risk of NAFLD. Access episode webpage: About today’s guest Dr Barbara Cardoso is an internationally-recognised nutritional biochemist and holds a Senior Lecturer position in the Department of Nutrition, Dietetics and Food at Monash University. Her research encompasses trials and epidemiological analysis to unravel how including nuts as part of a regular diet can mitigate cognitive decline in high-risk populations. Dr Cardoso is listed in the top 1% worldwide for expertise on nuts (0.52%). Supporting resources Effect of nut consumption on non-alcoholic fatty liver disease: A systematic review and meta-analysis Intake of nuts and seeds is associated with a lower prevalence of non-alcoholic fatty liver disease in US Adults: Findings from 2005–2018 NHANES Associations between nut intake, cognitive function and non-alcoholic fatty liver disease (NAFLD) in older adults in the United States: NHANES 2011-14 Nut consumption and the prevalence and severity of non-alcoholic fatty liver disease Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Perimenopause and menopause - Can nutrition (and nuts) help? Episode 41
03/26/2024
Perimenopause and menopause - Can nutrition (and nuts) help? Episode 41
Perimenopause, menopause, post-menopause . . . terms synonymous with being female. And with this, comes a host of transitions and changes that are inevitable. What are the best foods, nutrients, and exercise routines, to help prepare women entering this life stage, and help get them to the other side? We asked perimenopause dietitian, Angelique Clark. We dive into how women can support their body with the right nutrients for mid-life, perimenopause, and post-menopause. We also unpack the lifestyle choices that offer the best outcomes. From choline and wholegrains, to alcohol and caffeine, and where nuts fit in . . . we discuss it all. Access episode webpage: About today’s guest Ange is an Advanced Accredited Sports Dietitian with more than 15 years of experience working extensively with elite female fitness and figure athletes, as well as fitness centres and celebrities for transformation campaigns. She helps active women over 35 understand their physiology, use it to their advantage and uncomplicate nutrition for sustainable results, to nourish a high-performing lifestyle as they transition into mid-life. Ange is best known for her evidence-based, practical and results-driven nutrition prescription and her comfortable, empathetic and inspiring communication style. She is also passionate about transforming kitchens into 'peri-performance hubs' with simple, delicious, science-backed recipes that the entire family can benefit from. Supporting resources Association of major dietary protein sources with all‐cause and cause‐specific mortality: Prospective cohort study Association of dietary carbohydrate and fibre ratio with postmenopausal bone mineral density and prevalence of osteoporosis: A cross-sectional study Body composition, physical activity, and menopause symptoms: how do they relate? Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Episode 40: The power of plant proteins
02/08/2024
Episode 40: The power of plant proteins
Plant proteins, plant-based, plant-forward – these eating patterns have increased in popularity and have received lots of attention over the last few years. But today, we’re not talking about meat analogues or alternatives that are made to look like or replicate meat. We’re discussing whole foods which have been in our diets, and on our plates, for thousands of years . . . we’re talking nuts and legumes! We speak with Kathy La Macchia, from the Grains & Legumes Nutrition Council (GLNC), to unpack the benefits of these natural plant proteins – what they offer to both human and planetary health, and why Australians need to focus on eating more. Access episode webpage: About today’s guest Katherine La Macchia is the General Manager of GLNC, a not-for-profit organisation that advocates for the nutritional benefits of grains, legumes and plant-based diets through evidence-based information. Kathy is an Australian dietitian with more than 25 years of international experience in food and dietetics. She sits on multiple nutrition and sustainability advisory groups, focusing on improving the food supply for all. Supporting resources Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Episode 39: Food trends that will shape how we eat in the future
01/22/2024
Episode 39: Food trends that will shape how we eat in the future
The last three years have seen massive disruptions - from the global pandemic and climate crisis, to slowing economies – which have affected many aspects of human life, and are impacting consumer needs. So, what does this mean for food? We speak with Australian Macadamias Marketing Manager, Jacqui Price, who walks us through the findings of an in-depth exploration of food trends, obtained through the lens of global opinion leaders. Hear about these emerging macro food trends that the experts predict will shape the world of food in the coming years. Access episode webpage: About today’s guest Jacqui Price is a marketing professional with extensive experience in marketing, brand strategy, and new product commercialisation in the food, agribusiness, and beverage industries. She has worked with a diverse range of well-known brands and companies covering retail, foodservice, manufacturing, and business to business, and holds a Masters of Business (Marketing). Jacqui currently manages the Australian macadamia industry’s $2 million annual marketing program, involving domestic and international marketing, category building, promotion, advertising, and brand development. Supporting resources Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Best of 2023: Episode 38
12/05/2023
Best of 2023: Episode 38
In this episode, the ‘Best of 2023’, we wrap up the year by reflecting on the highlights. Our dietitians share the most interesting things we learnt in 2023, on a topic close to our hearts: nuts and health! The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall, to uncover the best, most popular and most interesting this year – from nut research, to recipes, podcasts, news articles, and more. Some of which may surprise you! About today’s guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Based in Brisbane, Maree has more than 15 years’ experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade she has worked within the food industry sector, as well as for the professions’ national body, Dietitians Australia. Supporting resources: Research paper series: Nuts2022 – Nuts and health research Research paper: Tree nut and peanut consumption and risk of cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials Nuts and health research summaries Omega-3 fatty acids in nuts Nuts for Life Resource Library Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Episode 37 - What's the best diet for diabetes prevention and management?
11/08/2023
Episode 37 - What's the best diet for diabetes prevention and management?
Did you know that around 1.9 million Australians are living with diabetes? And type 2 diabetes, which is largely preventable, accounts for 85-90% of all cases - and is increasing each year. So, how can nuts help? What’s their role in reducing diabetes risk, and managing existing diabetes? We speak with Diabetes Victoria dietitian Tim McMaster, who has a wealth of experience in diabetes. He explains the role of nutrition in preventing and managing diabetes, how the primary clinical goal of diabetes management goes beyond just managing blood glucose levels, and more. Plus, he explains a potential role for nuts in preventing type 2 diabetes, and where they fit within diabetes dietary recommendations. And he allays the idea that cashews and chestnuts need to be avoided! Access episode webpage: About today’s guest Tim is an Accredited Practising Dietitian and Accredited Sports Dietitian, based in Melbourne. He has been working in diabetes for more than 10 years and is a senior diabetes dietitian with Diabetes Victoria. He is also the director of his online private practice 'Master Nutrition', which specialises in his two favourite areas of nutrition, diabetes nutrition and sports nutrition. When Tim isn’t working, he enjoys spending time with his young family, drinking coffee and watching all kinds of sports (not necessarily in that order). Occasionally, he still pulls on the running shoes, when his body allows it. Supporting resources Durability of a primary care-led weight-management intervention for remission of type 2 diabetes: 2-year results of the DiRECT open-label, cluster-randomised trial Intensive lifestyle intervention for remission of early type 2 diabetes in primary care in Australia: DiRECT-Aus Nuts in the prevention and management of type 2 diabetes Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality – a systematic review and meta-analysis Nuts and diabetes Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Episode 36: What makes almonds a great addition to a weight-loss diet?
10/18/2023
Episode 36: What makes almonds a great addition to a weight-loss diet?
Australians often avoid eating nuts, including almonds, due to their kilojoule and fat content. But a recent randomised trial, Australian-based researchers, provides further evidence that an energy-restricted diet, containing nuts (almonds, in this case) can promote weight loss and maintenance, and support cardiometabolic health. Lead researcher, Professor Alison Coates, from the University of South Australia, shares the key findings from her team’s research, which has just been published in the journal Obesity. She presents a compelling case for why almonds make a great addition to a weight loss diet! Access episode webpage: About today’s guest Alison Coates is a professor in human nutrition, and a member of the Alliance for Research in Exercise, Nutrition and Activity (ARENA) Research Centre, based in Allied Health and Human Performance at the University of South Australia. Alison received her PhD from the University of Adelaide in 2002. After completing a postdoctoral fellowship at the University of Colorado, she returned to the University of South Australia where she has been for the last 19 years. Alison’s research focuses on dietary strategies to improve cardiovascular and metabolic function, with a focus on bioactive nutrients in foods and supplements, and the impact of altered timing of eating. She is currently working on weight loss trials in adults focused on a wide range of health outcomes. Supporting resources Almonds vs. carbohydrate snacks in an energy-restricted diet: Weight and cardiometabolic outcomes from a randomized trial Almonds: A useful addition to a weight loss diet Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Episode 35: The power of healthy dietary patterns
09/25/2023
Episode 35: The power of healthy dietary patterns
Historically, nutrition science focused on individual nutrients, and how falling short of these could lead to certain diseases. Decades on, in many higher-income countries, like Australia, nutrient deficiencies are no longer the norm. Instead, we’re much more attuned to rising rates of chronic diseases, which are not caused by single nutrients (or lack of a single nutrient), but have multiple determinants. So, we need to consider foods, food groups and, most importantly, dietary patterns. In our newest podcast episode, we talk with Dr Elizabeth Neale on all things ‘dietary patterns’. She touches on why singling out nutrients is now considered a ‘reductionist’ approach, why it’s worth looking at the whole diet, which dietary patterns are the best (and why), and how more recent dietary guidelines have shifted their focus. Plus, we consider where nuts fit within healthy dietary patterns, based on the latest evidence. Access episode webpage: About today’s guest Dr Elizabeth Neale is an Advanced Accredited Practising Dietitian. She completed her PhD in nutrition at the University of Wollongong in 2012, where she now works as a Senior Lecturer. Elizabeth’s research focuses on the evidence-based framework in nutrition, with a particular focus on systematic reviews and meta-analyses. She also explores the impact of nut consumption on risk factors for chronic diseases. Supporting resources Foods, nutrients, and dietary patterns: Interconnections and implications for dietary guidelines Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Episode 34: Busting the biggest nut myths
08/23/2023
Episode 34: Busting the biggest nut myths
Do nuts cause weight gain and should you avoid them if you’re managing your weight? Should nuts be activated to better access their nutrients? And are nuts a 'complete' protein? The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall, to unpack some of the biggest nut myths we hear time and again. We answer these questions and more, based on the scientific evidence, to set the record straight. Access episode webpage: About today’s guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Maree has more than 15 years’ experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade, she has worked across the food industry sector, as well as for the dietetics professions' national body, Dietitians Australia. Supporting resources: Nuts are not linked with weight gain Activating nuts Plant, nut and 'complete' proteins Environment and sustainability Roasted vs raw nuts Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Episode 33 - What's the best plant-based milk?
07/31/2023
Episode 33 - What's the best plant-based milk?
Gone are the days when the only options for your café latte were ‘full-cream’ or ‘skim’! Plant-based milks, including nut milks, have taken grocery stores and cafes by storm in recent years, as a popular alternative to dairy milk, making up around 7% of all milk consumed in Australia. But are they healthier, or 'better' than cows' milk? And which plant-based milks are the best? In this episode, we take a look at the reasons behind the increase in popularity of plant-based milks, discuss their pros and cons, and identify which ones make the best ingredients in curries! Access episode webpage: About today’s guest Dr Tim Crowe is a career nutrition research scientist and an Advanced Accredited Practising Dietitian. He has 30 years of research and teaching experience in the university and public hospital sector, covering diverse research areas of basic laboratory research, clinical nutrition intervention trials, and public health nutrition. Tim now works chiefly as a freelance health and medical writer, scientific consultant, and science communicator. He has an active media profile and a large social media following through his Thinking Nutrition blog and podcast. Supporting resources Can the Substitution of Milk with Plant-Based Drinks Affect Health-Related Markers? A Systematic Review of Human Intervention Studies in Adults Thinking Nutrition - Blog Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Barriers and facilitators to nut consumption: Episode 32
06/26/2023
Barriers and facilitators to nut consumption: Episode 32
About this episode Eating nuts regularly is linked with major health benefits. But consumption data (in Australia and around the globe), suggests that most people do not meet recommendations for nut intake. So, what’s preventing Australians from eating more nuts? And how can we turn this around. Dr. Elizabeth Neale, from the University of Wollongong takes us through the evidence. Elizabeth discusses some of the key factors that inhibit people from eating enough nuts, plus what's needed to encourage greater consumption. She also outlines the crucial role of health professionals in helping people to meet nut intake targets. About today’s guest Dr Elizabeth Neale is an Advanced Accredited Practising Dietitian. She completed her PhD in nutrition at the University of Wollongong in 2012, where she now works as a Senior Lecturer. Elizabeth’s research focuses on the evidence-based framework in nutrition, with a particular focus on systematic reviews and meta-analyses. Her work also explores the impact of nut consumption on risk factors for chronic diseases. Supporting resources Barriers and facilitators to nut consumption: A narrative review Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Men's health - Building healthy habits: Episode 31
05/23/2023
Men's health - Building healthy habits: Episode 31
About this episode Men's Health Week is celebrated, around the globe, every year in June. In 2023, it will be held from 12-18 June, under the theme ‘Healthy Habits’. Men's Health Week focuses on physical health, and also mental health and emotional wellbeing. It’s an opportunity to highlight the importance of men's health, and to promote and support the health and wellbeing of men and boys in our communities. Ahead of Men’s Health Week, we speak with Joel Feren (aka ‘The Nutrition Guy’) for a deep dive into men’s health. Joel discusses some of the key health issues facing men today, nutrition tips all men should follow to build healthy habits, and why home cooking is so good for men’s health! About today’s guest Better known as ‘The Nutrition Guy’, Joel Feren is a media dietitian, recipe developer and nutrition writer with a background in biomedical sciences. He works alongside the media and some of the biggest food brands in the industry, and is helping to shape the current food landscape and nutrition conversation. Joel is a media spokesperson for Dietitians Australia and he enjoys the challenge of debunking nutrition misinformation in the media. Supporting resources Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Nuts and blood lipids: Episode 30
04/24/2023
Nuts and blood lipids: Episode 30
About this episode We speak with Emeritus Professor Linda Tapsell for a deep dive into a topic close to our heart: nuts and blood lipids. She summarises the findings from the body of scientific evidence, and explains exactly how nuts impacts blood lipids, the ideal amount to eat, and the types of nuts with the greatest effect. Linda outlines a new comprehensive review, published in Nutrients, which identified 19 systematic reviews and meta-analyses of randomised controlled controls into the effects of nut consumption on blood lipids and lipoproteins. This paper highlights the need for population-wide dietary changes to help reduce the risk of cardiovascualr disease - and importantly, this includes a daily handful of nuts. About today’s guest Professor Linda Tapsell is well recognised in the field of Nutrition and Dietetics. A founding member of the Faculty of Health and Behavioural Sciences, she was instrumental in establishing the professional Nutrition and Dietetics programs, and later led the discipline into the new Faculty of Science, Medicine and Health, at the University of Wollongong. Linda is an inaugural Fellow of the Dietitians Australia (DA), a Fellow of the Nutrition Society of Australia, and an Emeritus Member of the American Society of Nutrition where she is recognised in the 2022 Class of Fellows. In 2015, she was awarded an Order of Australia (AM) for ‘significant service to health science as an academic and clinician specialising in diet and nutrition’. She has produced more than 250 publications in scientific journals, has educated and supported a generation of nutrition scientists, dietitians, academics and research fellows, and supervised 25 PhD graduates. Supporting resources Effects of nut consumption on blood lipids and lipoproteins: A comprehensive literature update. Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Diet quality and the environment: Episode 29
03/29/2023
Diet quality and the environment: Episode 29
About this episode For decades, we have been interested in the impact food has on human health, and the relationship between our food choices and the risk of disease. But what impact do our food choices have on the environment? We speak with Dr Gilly Hendrie, from the Commonwealth Scientific and Industrial Research Organisation (CSIRO), as she explains some recent research - investigating how the typical Australian diet compares to the Australian Dietary Guidelines recommendations, and its impact on diet quality and the environment. The two research papers, published in Public Health Nutrition, and BMC Public Health, highlight the importance of dietary diversity, and how eating a wide variety of nutritious foods, both across and within food groups, has both human and environmental benefits. About today’s guest Dr Gilly Hendrie is a Research Scientist with expertise in diet, nutrition and obesity prevention. Her research focuses on the development and validation of dietary assessment methods, including the development of diet quality metrics to help our understanding of dietary patterns. Dr Hendrie enjoys collaborating with experts from other disciplines to broaden our understanding of the impacts of dietary patterns on global concerns such as obesity, food security and climate change. Supporting resources Towards healthier and more sustainable diets in the Australian context: Comparison of current diets with the Australian Dietary Guidelines and the EAT-Lancet Planetary Health Diet. The importance of protein variety in a higher quality and lower environmental impact dietary pattern. Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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Almonds and appetite: Episode 28
02/27/2023
Almonds and appetite: Episode 28
About this episode Nuts are rich in healthy fats and are energy (kilojoule) dense. But does this mean that regularly eating nuts is linked to weight gain? No, and in fact we tend to see the opposite - eating nuts is associated with a lower body weight and a lower risk of obesity. We speak with Dr Sharayah Carter, as she explains new research, from the University of South Australia, investigating the effects of almonds on appetite-regulating hormones, appetite ratings and energy intake. Published in the European Journal of Nutrition, the randomised controlled trial found that those who consumed almonds – as opposed to an energy-equivalent carbohydrate snack – reduced energy intake at a subsequent meal by as much as 300 kilojoules. About today’s guest Dr Sharayah Carter is an early-career researcher with experience coordinating multiple large, human-based dietary interventions, collaborating with food industry, lecturing and tutoring, and mentoring and supervising students. Sharayah is an Accredited Practising Dietitian with more than 10 years of consulting experience in chronic disease management and healthy aging. She completed her PhD at the University of South Australia investigating the effects of intermittent, compared to continuous, energy restriction in people with type 2 diabetes. She’s currently working as a post-doctoral research fellow, in Allied Health & Human Performance, where she’s investigating the effects of snacking on almonds for weight loss and weight loss maintenance, delving into the mechanisms of appetite control. Dr Carter has also tutored for subjects including Human Nutrition (internal and online), Foundations of Nutrition and Health (online) and Nutrition and Exercise (internal). Supporting resources Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: a randomised controlled trial. Sign up to Follow us on , , and Credits Host: Belinda Neville Contact us
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