The Healthy Handful

The Health Star Rating (HSR) system is a valuable front-of-pack nutrition labelling tool designed to help consumers compare packaged foods and make healthier choices. But how accurately does the HSR reflect the healthfulness of core foods? And how well does it align with dietary guidance and nutrition evidence? In this re-released episode, Associate Professor Sara Grafenauer shares insights from h...

As Australia marks Food Allergy Week, we're revisiting this important episode exploring research around nut allergy prevention and management. Australia continues to have one of the highest rates of food allergy in the world, with reactions ranging from mild symptoms through to life-threatening anaphylaxis. In this episode, Dr Vicki McWilliam explains the current understanding of why allergies are...

In this episode of The Healthy Handful , host Belinda Neville speaks with Professor Kelly Lambert about the rising prevalence of kidney disease, the major risk factors including high blood pressure and diabetes, and the important role nutrition plays in protecting kidney health. Professor Lambert explains how nutrition can help manage chronic kidney disease (CKD), with a focus on the benefits of p...

In this episode, we speak with gut microbiome researcher, Dr Matthew Snelson to unpack the fascinating and rapidly-evolving science of the microbes that live within our digestive system. Together, we explore how the gut microbiome develops - from early life through adulthood - and the dietary factors that shape its composition. Dr Snelson explains what current research tells us about dietary patte...

Just like the rest of our body, our brain is deeply influenced by our lifestyle. The quality of our sleep, how often we move, and what we eat, all play a powerful role in shaping brain health. To function at its best, the brain relies on a wide variety of nutrients, which means dietary diversity matters. Growing research shows that improving our eating patterns and incorporating a broad range of w...

Nutrition is a fundamental pillar of performance, influencing everything from fuelling and hydration to recovery, injury prevention, sleep, and mental focus. In this episode, originally recorded in 2022, Accredited Sports Dietitian Emilie Burgess explores the key nutrition principles that support optimal training and performance. She breaks down the essential nutrients athletes need, while also ad...

Our 57th episode takes a different turn - our dietitians wrap-up of the best of 2025! We look back on the standout moments and key achievements in the world of nuts and health. Host of The Healthy Handful podcast, Belinda Neville, is joined by colleague and dietitian Maree Hall to reflect on the year that was - from major policy announcements in the US, to FSANZ reviews here at home, and emerging...

In response to the surge in popularity of GLP-1 medications, we're re-releasing a popular episode 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 i...

Research shows that just 2% of Australians meet the 30g per day target for nuts.   And for many, concerns about their energy density and perceived weight gain are key barriers, despite decades of research showing no association between nut intake and increased weight. So, is it time to rethink how we talk about calories, energy balance, and health? In this episode, we speak with nutrition research...

In recognition of World Heart Day (29 September), we're re-releasing a popular episode on the role of nuts and seeds in cardiovascular health, including the latest recommendations and implications for practice. At the time of recording in 2022, the New Zealand Heart Foundation had recently updated its position statement on nuts, seeds, and heart health. While now a couple of years old, the evidenc...

Malnutrition is a major public health issue in Australia, particularly for older Australians. Research shows around 50% of older Australians in aged care and in the community are either at risk of malnutrition, or are malnourished. Often closely linked with malnutrition is sarcopenia, a condition characterised by an age-related loss of muscle mass and strength. Both conditions remain largely undia...

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  National Diabetes Week (13-19 July), we revisit a popular episode (originally released in November 2023, as "What's the best diet for diabetes prevention and management"...

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 fr...

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...

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 se...

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. S hould labels be updated to reflect these...

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 h...

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...

Our 50 th 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 ye...

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 inevitabl...

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...

'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...

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...

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 suggest...

Cardiovascular disease (CVD) is one o f 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...