If you are thinking about having a baby in the next year or two, or you have been trying for a while and wondering if your nutrition could be doing more, this episode is a genuinely useful place to start. And if you are in your 20s or 30s and have not had a blood test recently because you feel fine and assume everything is probably okay, Leanne and Susie have something to say about that too. This week on The Nutrition Couch, they dig into the nutrition and lifestyle strategies that actually move the needle on fertility outcomes, what the research says about diet patterns, key nutrients, and male fertility, and the common mistakes that quietly work against conception that most women have never been told about. In this episode: The Australian longitudinal study of over 5,000 women linking anti-inflammatory dietary patterns to better fertility outcomes, and what that actually looks like on a plate day to day The key nutrients that appear time and time again in fertility research: omega-3s, vitamin D, vitamin E, and natural folate, why food sources beat supplements in almost every case, and the one supplement Susie did take during pregnancy The MTHFR gene mutation: what it is, how common it is, why women with this mutation should not be taking synthetic folate in standard prenatal supplements, and how to find out if you have it Why male fertility contributes to 40 to 50% of fertility challenges and is chronically overlooked, and what partners should actually be doing differently The under-eating and overtraining pattern that silently disrupts ovulation and hormonal health even in women who appear to be doing everything right The truth about caffeine and fertility: the research does not say what most people assume, and Susie explains exactly how much is genuinely safe if you are trying to conceive The blood tests Leanne recommends for every woman in her 20s and 30s, including the ones most GPs do not automatically order, and the vague symptoms that are easy to dismiss but might actually signal something easily fixed Why low ferritin is one of the most underdiagnosed and undertreated issues in young Australian women, and Susie's case study of a client whose iron had been dangerously low for two decades without anyone properly addressing it The Harvest Pantry Protein Smoothie reviewed: clean ingredients, impressive packaging, and a protein claim on the front of the pack that requires an asterisk the size of a footnote to actually be true The nine-month-old baby and solids question: how much milk is too much, why iron should be the focus of every meal at this age, and the feeding order that makes a bigger difference than most parents realise Shop Designed by Dietitians: Looking to support your protein, creatine, magnesium, or collagen intake with evidence-based supplements made in Australia? Visit designedbydietitians.com Keep sharing The Nutrition Couch with the women in your life. This is exactly the kind of episode worth passing on.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;If you are thinking about having a baby in the next year or two, or you have been trying for a while and wondering if your nutrition could be doing more, this episode is a genuinely useful place to start.&lt;/p&gt; &lt;p&gt;And if you are in your 20s or 30s and have not had a blood test recently because you feel fine and assume everything is probably okay, Leanne and Susie have something to say about that too.&lt;/p&gt; &lt;p&gt;This week on The Nutrition Couch, they dig into the nutrition and lifestyle strategies that actually move the needle on fertility outcomes, what the research says about diet patterns, key nutrients, and male fertility, and the common mistakes that quietly work against conception that most women have never been told about.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;In this episode:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;The Australian longitudinal study of over 5,000 women linking anti-inflammatory dietary patterns to better fertility outcomes, and what that actually looks like on a plate day to day&lt;/p&gt; &lt;p&gt;The key nutrients that appear time and time again in fertility research: omega-3s, vitamin D, vitamin E, and natural folate, why food sources beat supplements in almost every case, and the one supplement Susie did take during pregnancy&lt;/p&gt; &lt;p&gt;The MTHFR gene mutation: what it is, how common it is, why women with this mutation should not be taking synthetic folate in standard prenatal supplements, and how to find out if you have it&lt;/p&gt; &lt;p&gt;Why male fertility contributes to 40 to 50% of fertility challenges and is chronically overlooked, and what partners should actually be doing differently&lt;/p&gt; &lt;p&gt;The under-eating and overtraining pattern that silently disrupts ovulation and hormonal health even in women who appear to be doing everything right&lt;/p&gt; &lt;p&gt;The truth about caffeine and fertility: the research does not say what most people assume, and Susie explains exactly how much is genuinely safe if you are trying to conceive&lt;/p&gt; &lt;p&gt;The blood tests Leanne recommends for every woman in her 20s and 30s, including the ones most GPs do not automatically order, and the vague symptoms that are easy to dismiss but might actually signal something easily fixed&lt;/p&gt; &lt;p&gt;Why low ferritin is one of the most underdiagnosed and undertreated issues in young Australian women, and Susie's case study of a client whose iron had been dangerously low for two decades without anyone properly addressing it&lt;/p&gt; &lt;p&gt;The Harvest Pantry Protein Smoothie reviewed: clean ingredients, impressive packaging, and a protein claim on the front of the pack that requires an asterisk the size of a footnote to actually be true&lt;/p&gt; &lt;p&gt;The nine-month-old baby and solids question: how much milk is too much, why iron should be the focus of every meal at this age, and the feeding order that makes a bigger difference than most parents realise&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Shop Designed by Dietitians:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;Looking to support your protein, creatine, magnesium, or collagen intake with evidence-based supplements made in Australia? Visit designedbydietitians.com&lt;/p&gt; &lt;p&gt;Keep sharing The Nutrition Couch with the women in your life. This is exactly the kind of episode worth passing on.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

Leanne Ward and Susie Burrell break down the nutrition and lifestyle strategies with the strongest evidence for optimising fertility, including the anti-inflammatory dietary pattern linked to better outcomes in over 5,000 Australian women, the key nutrients that support egg and sperm quality, the MTHFR mutation most women have never heard of, and why under-eating quietly disrupts ovulation even in seemingly healthy women. Plus: the blood tests every woman in her 20s and 30s should actually be getting, a protein smoothie product review, and how much milk a nine-month-old really needs.

What to Eat to Optimise Fertility, and the Blood Tests Every Woman in Her 20s and 30s Should Actually Be Getting

Most Australians eat chicken schnitzel regularly. Most are unknowingly buying one where barely a third of the product is actually chicken. This week Leanne and Susie went through every pre-crumbed and frozen chicken schnitzel option across Coles, Woolworths, and Aldi, checked the labels, compared the protein and chicken percentages, and came back with a definitive ranking of which ones are genuinely worth buying and which ones are quietly ripping you off. Spoiler: the best option in the whole supermarket is not what most people expect. In this episode: A full ranking of supermarket chicken schnitzels by chicken percentage and protein content, including the specific products from Woolworths, Coles, Aldi, Lilydale, Steggles, and Cleavers Organic that Leanne and Susie actually recommend Why some schnitzels are as low as 28% chicken, what is filling the rest of the product, and the one word to look for on the label that almost always signals a better option Why a chicken schnitzel from the supermarket has roughly half the protein and double the calories of a plain chicken breast, and how to build it into a meal without undoing your nutrition goals How to make a significantly better version at home in under 10 minutes using ingredients you probably already have, including an air fryer method Susie swears by New research from a 25-year longitudinal study at the University of Manchester on breakfast timing, cognitive ageing, and why the timing of your meals in older age is a more important health marker than most people realise Why your parents eating dinner at 5pm might actually be a sign they are ageing well, and the subtle shift in meal habits that can signal early cognitive decline worth paying attention to Flavoured Medjool dates: the True Dates range reviewed, why dates have a significant health halo that the numbers do not fully support, and when Leanne actually recommends them to clients The high-protein yogurt question answered: is it actually worth paying more for Chobani, YoPro, or Coles Perform over standard Greek yogurt, and when does the extra protein genuinely matter Shop Designed by Dietitians: If your protein, creatine, magnesium, or hydration needs a bit of a boost, explore the full evidence-based range at designedbydietitians.com Keep telling your friends about The Nutrition Couch so this show can keep reaching the people who need it.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;Most Australians eat chicken schnitzel regularly. Most are unknowingly buying one where barely a third of the product is actually chicken.&lt;/p&gt; &lt;p&gt;This week Leanne and Susie went through every pre-crumbed and frozen chicken schnitzel option across Coles, Woolworths, and Aldi, checked the labels, compared the protein and chicken percentages, and came back with a definitive ranking of which ones are genuinely worth buying and which ones are quietly ripping you off.&lt;/p&gt; &lt;p&gt;Spoiler: the best option in the whole supermarket is not what most people expect.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;In this episode:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;A full ranking of supermarket chicken schnitzels by chicken percentage and protein content, including the specific products from Woolworths, Coles, Aldi, Lilydale, Steggles, and Cleavers Organic that Leanne and Susie actually recommend&lt;/p&gt; &lt;p&gt;Why some schnitzels are as low as 28% chicken, what is filling the rest of the product, and the one word to look for on the label that almost always signals a better option&lt;/p&gt; &lt;p&gt;Why a chicken schnitzel from the supermarket has roughly half the protein and double the calories of a plain chicken breast, and how to build it into a meal without undoing your nutrition goals&lt;/p&gt; &lt;p&gt;How to make a significantly better version at home in under 10 minutes using ingredients you probably already have, including an air fryer method Susie swears by&lt;/p&gt; &lt;p&gt;New research from a 25-year longitudinal study at the University of Manchester on breakfast timing, cognitive ageing, and why the timing of your meals in older age is a more important health marker than most people realise&lt;/p&gt; &lt;p&gt;Why your parents eating dinner at 5pm might actually be a sign they are ageing well, and the subtle shift in meal habits that can signal early cognitive decline worth paying attention to&lt;/p&gt; &lt;p&gt;Flavoured Medjool dates: the True Dates range reviewed, why dates have a significant health halo that the numbers do not fully support, and when Leanne actually recommends them to clients&lt;/p&gt; &lt;p&gt;The high-protein yogurt question answered: is it actually worth paying more for Chobani, YoPro, or Coles Perform over standard Greek yogurt, and when does the extra protein genuinely matter&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Shop Designed by Dietitians:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;If your protein, creatine, magnesium, or hydration needs a bit of a boost, explore the full evidence-based range at designedbydietitians.com&lt;/p&gt; &lt;p&gt;Keep telling your friends about The Nutrition Couch so this show can keep reaching the people who need it.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

Leanne Ward and Susie Burrell rank every supermarket chicken schnitzel from Coles, Woolworths, and Aldi by chicken percentage and protein content, revealing which ones are worth buying and which contain as little as 28% chicken. Plus: a 25-year study on breakfast timing and cognitive ageing, a closer look at the flavoured Medjool date trend and whether the health halo holds up, and a straight answer on whether high-protein yogurts are actually worth the extra cost.

Every Supermarket Chicken Schnitzel Ranked: The Winners, the Duds, and What the Label Is Not Telling You

If you have a family history of dementia or Alzheimer's and you have been wondering what you can actually do about it now, this episode has something important for you. New Australian research from the Australian National University has found that people consuming higher amounts of magnesium daily had measurably better brain health as they aged, with brains appearing roughly a year younger at midlife compared to those eating the recommended daily amount. The problem is that most Australians are not even hitting the baseline, let alone the levels associated with brain protection. Leanne and Susie break down what the research actually means, where magnesium is found in food, why so few people are getting enough, and what to look for if a supplement is the right option for you. Plus, with apples hitting $8 a kilo and oranges at $10, they share their honest, practical strategies for eating enough fruit without the supermarket bill becoming genuinely painful. In this episode: The Australian National University study on magnesium and brain health: what 550mg per day actually does to your brain at midlife, why the standard recommended intake is not enough, and why women with a family history of dementia or Alzheimer's should be paying close attention right now The best dietary sources of magnesium, why most busy women are falling well short of even the basic target, and the specific forms to look for if you are considering a supplement Why cheap magnesium supplements are largely a waste of money, what magnesium oxide actually does in the body, and the forms that are genuinely well absorbed Fresh fruit prices in Australia right now: why apples and oranges have become a budget item worth thinking carefully about, and the smartest ways to keep fruit in your diet without overspending The case for frozen berries, tinned fruit in natural juice, baby-sized fruit portions, and a Saturday morning market trip that Susie says changes the weekly grocery bill significantly The Heart and Soul Mexican chicken and bean soup: a different flavour, a whole food base, and $4.50 a pouch. Leanne and Susie give their honest verdict including the one number on the nutrition panel that gives them pause The post-workout dinner question answered properly: can you skip dinner after an evening workout, what to eat instead, and why the timing of your meals matters more than most people realise Why Leanne says the answer to "can I skip dinner" is almost always no, and what a balanced post-workout snack actually looks like if a full meal is not realistic Shop Designed by Dietitians: The Designed by Dietitians RESTORE triple magnesium blend uses three clinical forms of magnesium chosen specifically for absorption, sleep support, and muscle recovery. If you are not hitting your magnesium through food, it is worth a look. Find it at designedbydietitians.com Join the private Designed by Dietitians Facebook community for exclusive content, upcoming webinars, and giveaways. DM Leanne or Susie on Instagram for the link.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;If you have a family history of dementia or Alzheimer's and you have been wondering what you can actually do about it now, this episode has something important for you.&lt;/p&gt; &lt;p&gt;New Australian research from the Australian National University has found that people consuming higher amounts of magnesium daily had measurably better brain health as they aged, with brains appearing roughly a year younger at midlife compared to those eating the recommended daily amount. The problem is that most Australians are not even hitting the baseline, let alone the levels associated with brain protection.&lt;/p&gt; &lt;p&gt;Leanne and Susie break down what the research actually means, where magnesium is found in food, why so few people are getting enough, and what to look for if a supplement is the right option for you.&lt;/p&gt; &lt;p&gt;Plus, with apples hitting $8 a kilo and oranges at $10, they share their honest, practical strategies for eating enough fruit without the supermarket bill becoming genuinely painful.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;In this episode:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;The Australian National University study on magnesium and brain health: what 550mg per day actually does to your brain at midlife, why the standard recommended intake is not enough, and why women with a family history of dementia or Alzheimer's should be paying close attention right now&lt;/p&gt; &lt;p&gt;The best dietary sources of magnesium, why most busy women are falling well short of even the basic target, and the specific forms to look for if you are considering a supplement&lt;/p&gt; &lt;p&gt;Why cheap magnesium supplements are largely a waste of money, what magnesium oxide actually does in the body, and the forms that are genuinely well absorbed&lt;/p&gt; &lt;p&gt;Fresh fruit prices in Australia right now: why apples and oranges have become a budget item worth thinking carefully about, and the smartest ways to keep fruit in your diet without overspending&lt;/p&gt; &lt;p&gt;The case for frozen berries, tinned fruit in natural juice, baby-sized fruit portions, and a Saturday morning market trip that Susie says changes the weekly grocery bill significantly&lt;/p&gt; &lt;p&gt;The Heart and Soul Mexican chicken and bean soup: a different flavour, a whole food base, and $4.50 a pouch. Leanne and Susie give their honest verdict including the one number on the nutrition panel that gives them pause&lt;/p&gt; &lt;p&gt;The post-workout dinner question answered properly: can you skip dinner after an evening workout, what to eat instead, and why the timing of your meals matters more than most people realise&lt;/p&gt; &lt;p&gt;Why Leanne says the answer to "can I skip dinner" is almost always no, and what a balanced post-workout snack actually looks like if a full meal is not realistic&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Shop Designed by Dietitians:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;The Designed by Dietitians RESTORE triple magnesium blend uses three clinical forms of magnesium chosen specifically for absorption, sleep support, and muscle recovery. If you are not hitting your magnesium through food, it is worth a look. Find it at designedbydietitians.com&lt;/p&gt; &lt;p&gt;Join the private Designed by Dietitians Facebook community for exclusive content, upcoming webinars, and giveaways. DM Leanne or Susie on Instagram for the link.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

New Australian research from the ANU links higher magnesium intake to better brain health and reduced dementia risk at midlife, and most Australians are not getting close to the amounts that matter. Leanne Ward and Susie Burrell break down the research, the best food sources, and what to look for in a supplement, plus practical strategies for keeping fruit in your diet when fresh food prices keep climbing, a new soup review, and whether you can skip dinner after an evening workout.

How Magnesium Protects Your Brain as You Age, Plus How to Eat Well When Fresh Food Prices Keep Rising

You picked the toastie instead of the burger. You got sushi instead of a sandwich. You grabbed rice crackers instead of chips. You are making the healthy choice, right? Not always. And this week Leanne and Susie are talking about exactly that, the foods that feel like the lighter option but are quietly adding a lot more to your day than you realise. No guilt, just the information you actually need to make better calls when you are busy, hungry, and eating on the run. In this episode: The cafe and bakery foods that seem like a sensible choice but regularly clock in at 500 to 700 calories, including the toasted sandwich that is closer to a croissant than you think Why sushi is not the light lunch most women believe it is, and what is actually happening when you compact that rice into three or four rolls The rice cracker trap: why 10 rice crackers are nutritionally equivalent to two slices of bread, and which crackers are genuinely worth buying Why hummus should not be counted as a protein source, and what to eat instead if protein is actually your goal at lunch The new research linking ADHD and perimenopause: women with ADHD were twice as likely to experience perimenopausal symptoms in a recent European study, and what that means for how this group should be eating through the day Susie's practical nutrition strategies for women managing both ADHD and perimenopausal symptoms, including why savoury, bulky meals and structured eating windows make a bigger difference than any supplement A full breakdown of the types of ADHD most commonly seen in adult women, and why the hyperactive young boy stereotype has nothing to do with how it typically presents in women in their 30s, 40s and 50s The Coles Kitchen Chicken and Corn Soup: 21 grams of protein, under 200 calories, $4.50. Leanne and Susie revisit one of their all-time favourite supermarket finds and explain how to build it into a genuinely complete lunch Matcha versus coffee versus chai: is matcha actually better for you, or is it just more photogenic? Leanne breaks down the caffeine, L-theanine, and antioxidant research, and gives her honest verdict on the Starbucks matcha latte trend Shop Designed by Dietitians: Looking for evidence-based supplements made in Australia by two busy dietitian mums? Visit designedbydietitians.com to explore the full range. Keep telling your friends about The Nutrition Couch so this show keeps reaching the women who need it most.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;You picked the toastie instead of the burger. You got sushi instead of a sandwich. You grabbed rice crackers instead of chips. You are making the healthy choice, right?&lt;/p&gt; &lt;p&gt;Not always. And this week Leanne and Susie are talking about exactly that, the foods that feel like the lighter option but are quietly adding a lot more to your day than you realise. No guilt, just the information you actually need to make better calls when you are busy, hungry, and eating on the run.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;In this episode:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;The cafe and bakery foods that seem like a sensible choice but regularly clock in at 500 to 700 calories, including the toasted sandwich that is closer to a croissant than you think&lt;/p&gt; &lt;p&gt;Why sushi is not the light lunch most women believe it is, and what is actually happening when you compact that rice into three or four rolls&lt;/p&gt; &lt;p&gt;The rice cracker trap: why 10 rice crackers are nutritionally equivalent to two slices of bread, and which crackers are genuinely worth buying&lt;/p&gt; &lt;p&gt;Why hummus should not be counted as a protein source, and what to eat instead if protein is actually your goal at lunch&lt;/p&gt; &lt;p&gt;The new research linking ADHD and perimenopause: women with ADHD were twice as likely to experience perimenopausal symptoms in a recent European study, and what that means for how this group should be eating through the day&lt;/p&gt; &lt;p&gt;Susie's practical nutrition strategies for women managing both ADHD and perimenopausal symptoms, including why savoury, bulky meals and structured eating windows make a bigger difference than any supplement&lt;/p&gt; &lt;p&gt;A full breakdown of the types of ADHD most commonly seen in adult women, and why the hyperactive young boy stereotype has nothing to do with how it typically presents in women in their 30s, 40s and 50s&lt;/p&gt; &lt;p&gt;The Coles Kitchen Chicken and Corn Soup: 21 grams of protein, under 200 calories, $4.50. Leanne and Susie revisit one of their all-time favourite supermarket finds and explain how to build it into a genuinely complete lunch&lt;/p&gt; &lt;p&gt;Matcha versus coffee versus chai: is matcha actually better for you, or is it just more photogenic? Leanne breaks down the caffeine, L-theanine, and antioxidant research, and gives her honest verdict on the Starbucks matcha latte trend&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Shop Designed by Dietitians:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;Looking for evidence-based supplements made in Australia by two busy dietitian mums? Visit designedbydietitians.com to explore the full range.&lt;/p&gt; &lt;p&gt;Keep telling your friends about The Nutrition Couch so this show keeps reaching the women who need it most.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

Leanne Ward and Susie Burrell call out the everyday foods women think are lighter options but really are not, from toasted sandwiches and sushi to rice crackers and hummus, plus new research on why women with ADHD experience significantly more perimenopausal symptoms and what to eat about it. Also: a 21-gram protein soup for $4.50 that is still one of the best finds in the supermarket, and the honest truth about whether matcha is actually better than coffee.

The "Healthy" Foods That Are Not as Light as You Think: Toasties, Sushi, Rice Crackers and More

The pub has quietly become one of Australia's most budget-friendly options for a family dinner out. And with the cost of groceries where they are right now, that is not going to change any time soon. But if you are trying to eat well, the pub menu can feel like a minefield. Do you order the salad you do not actually want? Ignore the chips? Feel guilty for choosing the schnitzel? This week Leanne and Susie are cutting through all of it with their honest, practical, no-guilt guide to eating at the pub, the RSL, and anywhere else that serves a $18 special. Plus they take aim at Subway's new high-protein marketing claims, and the numbers are not pretty. In this episode: How to navigate a pub menu without ordering a salad you do not feel like and still ending up hungry an hour later, including the exact strategies Leanne and Susie use themselves Why splitting a meal is often the smartest move at a pub, and how to do it without missing out on protein The entr&eacute;e trap: which pub starters are quietly adding hundreds of calories before your main even arrives, and which ones are genuinely worth ordering Why the pub salad is often not the healthy option it appears to be, and what to order instead if your goal is to keep calories in check Subway's new Packed with Protein range: Leanne deep-dived the nutritionals so you do not have to, and what she found about that 54-gram protein footlong will genuinely surprise you Why the Subway wrap is almost never the healthier choice over the bread, despite what most people assume The chocolate-coated health bar that is being heavily marketed to pregnant and breastfeeding women. Leanne and Susie break down the ingredient list and the saturated fat content, and explain why it has more in common with a chocolate bar than a snack bar The listener question: is a mini Coke a few times a week really a problem? Leanne and Susie give an honest, nuanced answer that is more useful than a simple yes or no Shop Designed by Dietitians: Looking for supplements that are actually formulated to clinical doses with real ingredients? Visit designedbydietitians.com to explore the full range. Keep telling your friends about The Nutrition Couch and join the private Designed by Dietitians Facebook community for exclusive content, giveaways, and free webinar recordings. DM Leanne or Susie on Instagram for the private link.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

<description>&lt;p&gt;The pub has quietly become one of Australia's most budget-friendly options for a family dinner out. And with the cost of groceries where they are right now, that is not going to change any time soon.&lt;/p&gt; &lt;p&gt;But if you are trying to eat well, the pub menu can feel like a minefield. Do you order the salad you do not actually want? Ignore the chips? Feel guilty for choosing the schnitzel?&lt;/p&gt; &lt;p&gt;This week Leanne and Susie are cutting through all of it with their honest, practical, no-guilt guide to eating at the pub, the RSL, and anywhere else that serves a $18 special. Plus they take aim at Subway's new high-protein marketing claims, and the numbers are not pretty.&lt;/p&gt; &lt;p&gt;&lt;strong&gt;In this episode:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;How to navigate a pub menu without ordering a salad you do not feel like and still ending up hungry an hour later, including the exact strategies Leanne and Susie use themselves&lt;/p&gt; &lt;p&gt;Why splitting a meal is often the smartest move at a pub, and how to do it without missing out on protein&lt;/p&gt; &lt;p&gt;The entr&amp;eacute;e trap: which pub starters are quietly adding hundreds of calories before your main even arrives, and which ones are genuinely worth ordering&lt;/p&gt; &lt;p&gt;Why the pub salad is often not the healthy option it appears to be, and what to order instead if your goal is to keep calories in check&lt;/p&gt; &lt;p&gt;Subway's new Packed with Protein range: Leanne deep-dived the nutritionals so you do not have to, and what she found about that 54-gram protein footlong will genuinely surprise you&lt;/p&gt; &lt;p&gt;Why the Subway wrap is almost never the healthier choice over the bread, despite what most people assume&lt;/p&gt; &lt;p&gt;The chocolate-coated health bar that is being heavily marketed to pregnant and breastfeeding women. Leanne and Susie break down the ingredient list and the saturated fat content, and explain why it has more in common with a chocolate bar than a snack bar&lt;/p&gt; &lt;p&gt;The listener question: is a mini Coke a few times a week really a problem? Leanne and Susie give an honest, nuanced answer that is more useful than a simple yes or no&lt;/p&gt; &lt;p&gt;&lt;strong&gt;Shop Designed by Dietitians:&lt;/strong&gt;&lt;/p&gt; &lt;p&gt;Looking for supplements that are actually formulated to clinical doses with real ingredients? Visit designedbydietitians.com to explore the full range.&lt;/p&gt; &lt;p&gt;Keep telling your friends about The Nutrition Couch and join the private Designed by Dietitians Facebook community for exclusive content, giveaways, and free webinar recordings. DM Leanne or Susie on Instagram for the private link.&lt;/p&gt;&lt;p&gt;See &lt;a href="https://omnystudio.com/listener"&gt;omnystudio.com/listener&lt;/a&gt; for privacy information.&lt;/p&gt;</description>

Leanne Ward and Susie Burrell share their honest, practical guide to eating at the pub without derailing your diet, including what to order, what to avoid, and why the salad is not always the answer. Plus: Subway's high-protein range put under the microscope and the results are misleading, a chocolate-coated health bar exposed for what it really is, and a straight-talking answer on whether a mini Coke a few times a week actually matters. Real advice, no guilt, no fluff.

How to Eat at the Pub Without Derailing Your Diet, Plus the Truth About Subway's High-Protein Range

Unlock your best health in just 30 minutes a week. Join the thousands of listeners who’ve transformed their lives with The Nutrition Couch, Australia’s top-ranked nutrition podcast. Each Wednesday at 6am AEST, dietitians Leanne Ward and Susie Burrell deliver powerful, bite-sized advice that’s easy to implement and designed to make healthy living simple and enjoyable.
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