The Nutrition Couch

• BBQ Like a Dietitian: Leaner Grill Swaps, Smarter Hydration & a Pasta Red Flag

  Kick off summer without blowing your goals. In this episode, Leanne and Susie show you how to enjoy Aussie barbecues while keeping calories, carbs and salt in check — plus the truth about “everyday electrolytes” and a frank review of a trending high-protein pasta. We finish with easy, kid-approved breakfast ideas for fussy eaters. What you’ll learn: BBQ pitfalls that quietly add 500–800+ calories The leaner barbecue blueprint: better sausages, smarter patties, chicken/seafood wins, and veggie sides that actually fill you up Portion strategy that stops the “sausage + chop + kebab” overload Social season survival: pre-event snacks that prevent grazing blowouts Smarter Hydration 101: when water is enough, when a hydration mix helps, and why most “electrolytes” are too salty for everyday use New from Designed by Dietitians: Hydrate (a gentle, low-sugar hydration range) — what’s in it, who it’s for, and how to dose after hard sessions, sauna, or gastro Product Review: the high-protein ravioli everyone’s buying — protein math vs. carbs, sodium and fibre additives; who it suits (and who should skip) Listener Q: fast breakfast wins for fussy kids (yoghurt pot bars, smoothie pops, egg soldiers, upgraded pancakes, freezer-friendly muffins) Helpful links:• Designed by Dietitians Hydrate (Lemon Lime; Blood Orange & Mango).See omnystudio.com/listener for privacy information.

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• Do You Really Need to Ditch the Dinner-Time Carbs? Plus the Fibre That Could Protect Your Liver

  This week on The Nutrition Couch, dietitians Leanne Ward and Susie Burrell tackle two big food questions women are asking right now — and the science behind them. Do You Really Need to Ditch the Dinner-Time Carbs? Why so many of us eat rice, pasta and bread on autopilot — and how to know if your body really needs it. Smart swaps to lighten your dinners without cooking two separate meals. How to balance portions when your partner or kids eat more than you. Real-life hacks for burgers, curries and creamy sauces that still taste amazing. The Fibre That Could Protect Your Liver New research from Nature Metabolism linking inulin — a type of prebiotic fibre — to better liver health and reduced inflammation. What fatty liver actually is (and why it’s not just about alcohol). Easy ways to add more inulin-rich foods like leeks, asparagus and artichokes into your week. Kitchen hacks to save time: how to freeze flavour cubes of onion, garlic and leek for gut- and liver-friendly cooking. The Portion-Control Dessert We’re Loving The Mars Bar frozen dessert bar (yes, really). Why one perfectly portioned treat can work better than “healthy” dessert substitutes. Listener Question: Should You Eat the Dressing in Salad Kits? The verdict on supermarket salad kits — and why those tiny dressing sachets aren’t the problem. How to make them a satisfying lunch or dinner shortcut without the food guilt. Leanne and Susie wrap up with a reminder that balance matters most: simple swaps, not food fear, make nutrition work long-term. Designed by Dietitians Created by Leanne Ward and Susie Burrell, our Designed by Dietitians range gives busy women science-backed supplements that actually work — no fluff, no filler. Protein for strength and recovery Creatine for women Triple magnesium for muscle and sleep support Collagen for skin and joints Hydration range for energy and focus Explore the range at designedbydietitians.com and tag The Nutrition Couch on Instagram while listening to go in the draw to win a Hydration Pack.See omnystudio.com/listener for privacy information.

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• Stop Freaking Out Over Ingredients: The Smarter Way to Read Food Labels

  Are you avoiding foods just because you can’t pronounce an ingredient? You’re not alone — but this week, we unpack why obsessing over “seed oils” and additives can sometimes do more harm than good. In this episode, Leanne and Susie explain how to actually read a food label, which additives are worth caring about (and which aren’t), and the 10-year window when your health habits matter most. Inside this episode: Smart label reading: Why a long ingredient list doesn’t always mean “unhealthy,” how to judge the whole food, and what to focus on instead of fear-scrolling for “nasties.” The nuance on additives: The few ingredients dietitians really avoid — flavour enhancers 621/635, nitrates in processed meats (250 range), and certain emulsifiers like CMC, carrageenan, and polysorbate-80 — plus why dose and frequency matter more than perfection. Your 36–46 health wake-up call: New research shows this decade is when silent metabolic and hormonal shifts begin. Leanne and Susie share the simple screenings and habits that can genuinely protect your future health. Product spotlight: The protein pudding everyone’s talking about — how it stacks up nutritionally (hint: the calcium is impressive) and when it fits into a balanced diet. Listener question: “Do I really need protein powder?” The honest truth from two dietitians who own a supplement brand — and still say food first. Take-home tip: Stop aiming for perfection. Focus on patterns — not single ingredients. A balanced diet with mostly whole foods, enough protein, and regular movement will always matter more than avoiding a tiny emulsifier. Connect with us: Follow us on Instagram @the_nutrition_couch_podcast for more product reviews and label breakdowns, or submit your listener question for a future episode. We also mention our own supplement range, Designed by Dietitians, and acknowledge our role as founders when discussed.See omnystudio.com/listener for privacy information.

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• BBQ Chooks & Plastic: What’s Safe vs Hype + Easy Weekend Wins

  Are supermarket BBQ chickens a smart shortcut or something to avoid? Today, we separate facts from fear — plastic bags, heat lamps, skin vs breast, sodium, additives — and how to enjoy a “chook night” without the blow-outs. We also rant (productively!) about convenient nutrition “rules”, seed-oil panic, and the “natural = healthy” trap. Plus, a Woolies pantry hack we genuinely rate: Lebanese-style grains with chickpeas that make a high-fibre lunch in minutes. We finish with your listener question: how to find whole-grain, protein-forward options on weekends when everything seems to be white bread. In this episode BBQ chicken decoded: plastic packaging under heat, microplastics concerns, skin vs breast, sodium, stuffing, and MSG sensitivities — what actually matters for health and what doesn’t. Rant time (useful, we promise): convenient “rules” that only apply when it suits, seed-oil scaremongering, and why “natural” lollies with “fake fibre” aren’t a free pass. Product spotlight: Woolworths Lebanese-style grains & chickpeas — why the ingredient list stacks up, clever add-ins, and how to split the pouch into two balanced lunches. Listener Q: weekend grab-and-go wins when whole-grain options seem non-existent (Subway builds, Vietnamese rice-paper rolls, Mexican bowls, and pre-packing strategies that beat mindless snacking). See omnystudio.com/listener for privacy information.

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• Change That Sticks: Self-Coaching, Diet & Chronic Pain Relief

  If you’ve ever felt “all in” Monday and “off the rails” by Friday, this one’s for you. Leanne and Susie unpack why behaviour change feels hard — and a practical self-coaching framework that actually survives busy seasons, social weekends, and end-of-year chaos. What’s inside: Self-coaching that works: accept that hard is normal, aim for small wins over perfection, and laser in on controllables (planning, portions, swaps, timing). New research spotlight: how improving diet quality can reduce chronic musculoskeletal pain — benefits that aren’t explained by weight loss alone, from a UniSA study of 104 adults on a 3-month program. We cover the promise and the caveats. Product review: Nice & Natural Protein Whole Seed Bars (seed-led, ~20% protein via soy crisps; sunflower and pumpkin seeds up front). Where they fit, when to use them, and our stance on additives vs real-world convenience. Listener Q — “Fakeaway” weekend ideas: build-your-own burgers, taco/fajita boards, dumplings, deconstructed sushi bowls, thin-base pizzas, and portion-controlled desserts so you keep the fun, not the calorie hangover. Why the fakeaway trend is booming with cost-of-living pressures. Quick tip from the lab: lighter-calorie days and occasional fasts can nudge inflammatory markers in the right direction — what the evidence does and doesn’t say. If this episode helped, follow the show, tap 5⭐, and send to a friend who’s “starting again on Monday.” Questions or product requests? DM us on Instagram @the_nutrition_couch_podcast.See omnystudio.com/listener for privacy information.

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