The Healthy Handful

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 in...

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...

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...

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 l...

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...

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...

Did you know that around 1.9 million Australians are living with diabetes? And t ype 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? W e speak with Diabetes Victoria dietitian Tim McMaster, who has a wealth of experience in diabetes.     He e...

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, P rofessor Alison Coates, from the University of...

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 det...

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 a re 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,...

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...

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 d...

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...

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 , whi...

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...

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 t...

About this episode Nuts are rich in heart-healthy fat 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 Cassandra Nikodijevic, as she explains more findings from her PhD research – the effect of nut consu...

About this episode In this episode, we take a slightly different approach and reflect on the highlights of 2022. The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall, to uncover the best, the most popular and the most interesting research, recipes, podcasts and news articles from 2022. Some of which may surprise you! About today's...

About this episode Many factors influence gut health, including age, gender, the environment, antibiotic use and our diets. So, what's the best diet to ensure our gut remains healthy? And are nuts part of this? Should nuts be avoided in you have diverticular disease? And do we really need to activate nuts? In this episode of The Healthy Handful podcast, we speak with dietitian Nicole Dynan, for a...

About this episode: In this episode of The Healthy Handful podcast, we speak with dietitian Melanie McGrice about the evidence behind diet and fertility, and why the first 1,000 days of life is so critical. Good nutrition can optimise both egg and sperm health. From selenium and omega-3s for men, to iodine and choline for women, optimal intake of particular nutrients is crucial to lay the foundati...

About this episode Research supporting the role of nuts for heart health has gained significant momentum since the publication of the landmark Adventist Health Study in 1992. And the body of evidence is still growing today. But what do we know about seeds? Despite them having a relatively similar nutritional profile to nuts, does the evidence also support seeds for heart health? We speak with Lily...

About this episode Our skin is the largest organ in the human body, and it acts as a barrier to protect internal organs and cells from external elements. And just like other organs, our skin needs a diverse range of nutrients to stay healthy, with emerging research suggesting the potential role of plant-based foods in the promotion and maintenance of the health of our skin. In this episode, we ask...

About this episode Just like it can the rest of our body, our lifestyle choices (including sleep, exercise and importantly, our diet) can impact the health of our brains too. Our brains need a diverse range of nutrients, from a diverse diet, to perform at their best. When this happens, it can result in meaningful improvements to our mental health too. Learn more about this fascinating area of rese...

About this episode Nutrition is a crucial foundation for performance, underpinning everything from preparation via fuelling and hydration, to recovery, as well as playing a key role in injury prevention, sleep and mental performance. We speak with Accredited Sports Dietitian Emilie Burgess, and take a deep dive into the nutrition pillars that underpin performance. She explains the key nutrients wh...

About this episode In Europe, and in the US, regulators have approved the use of health claims for walnuts improving endothelial function, and for macadamias reducing the risk of heart disease, respectively. Yet to date, no such 'food-health relationship' claim has been approved for use in Australia by Food Standards Australia New Zealand (FSANZ).   A recent review looked into the strength of the...