What you eat before and after exercise can make a difference to how much you get out of your work out.  Healthy Food Guide dietitian Jess Burvill and nutritionist and mum-of-three Kathleen Alleaume dig into the research around the best eating patterns to fuel exercise, whether you're a regular gym goer, a performance athlete, or looking for ways to keep your kids' energy levels up for sports. Plus, they answer whether it's best to be fasted or fed before exercise.  

If you'd like your questions answered by our experts on this podcast, send them through with the subject 'Healthy Families' to editor@healthyfood.com

What you eat before and after exercise can make a difference to how much you get out of your work out.  Healthy Food Guide dietitian Jess Burvill and nutritionist and mum-of-three Kathleen Alleaume dig into the research around the best eating patterns to fuel exercise, whether you're a regular gym goer, a performance athlete, or looking for ways to keep your kids' energy levels up for sports. Plus, they answer whether it's best to be fasted or fed before exercise.  
If you'd like your questions answered by our experts on this podcast, send them through with the subject 'Healthy Families' to editor@healthyfood.com

Does deciding what to make for dinner send your blood pressure through the roof? Are you worried about coping with food allergies or intolerances? Is your teenage son eating you out of house and home? Do your in-laws offer unsolicited advice on what solids to start your baby on? Is lunchbox shaming making you question your abilities? Do you struggle to shop healthily and pay the bills? Is all the conflicting nutrition advice making your head spin? Don’t worry, you’re not alone, and Healthy Food Guide has got you covered with practical expert advice you can trust.

Introducing the Healthy Families with Heathy Food Guide podcast – the best place to source credible health and nutrition advice from qualified experts which will help your family thrive. From preconception to longevity and improving your healthspan, Healthy Food Guide dietitians and guests have all the science-backed nutrition advice and practical tips you need to guide yourself and the ones you love through every life stage.

Each episode is packed with effective strategies, healthy and delicious meal ideas and simple solutions to the everyday issues busy families face, so you can feel confident you’re providing the best for your family. 

Does deciding what to make for dinner send your blood pressure through the roof? Are you worried about coping with food allergies or intolerances? Is your teenage son eating you out of house and home? Do your in-laws offer unsolicited advice on what solids to start your baby on? Is lunchbox shaming making you question your abilities? Do you struggle to shop healthily and pay the bills? Is all the conflicting nutrition advice making your head spin? Don&rsquo;t worry, you&rsquo;re not alone, and Healthy Food Guide has got you covered with practical expert advice you can trust.
Introducing the Healthy Families with Heathy Food Guide podcast &ndash; the best place to source credible health and nutrition advice from qualified experts which will help your family thrive. From preconception to longevity and improving your healthspan,&nbsp;Healthy Food Guide dietitians and guests&nbsp;have all the science-backed nutrition advice and practical tips you need to guide yourself and the ones you love through every life stage.
Each episode is packed with effective strategies, healthy and delicious meal ideas and simple solutions to the everyday issues busy families face, so you can feel confident you&rsquo;re providing the best for your family.&nbsp;

Healthy Families with Healthy Food Guide

Fuel for fitness: Is it better to fast or feed for exercise?

With most of us falling well below meeting our daily fibre needs, fibre-maxxing is a social media trend that Healthy Food Guide can get behind.  Managing editor Jenny de Montalk and accredited practising dietitian Min Saw share how much fibre you need and how to hit your daily target the healthiest way.  Plus, eating 30+ plant per week is the key to a healthy gut microbiome.  Find out how to accumulate more plant points, without the fuss.

With most of us falling well below meeting our daily fibre needs, fibre-maxxing is a social media trend that Healthy Food Guide can get behind.&nbsp; Managing editor Jenny de Montalk and accredited practising dietitian Min Saw share how much fibre you need and how to hit your daily target the healthiest way.&nbsp; Plus, eating 30+ plant per week is the key to a healthy gut microbiome.&nbsp; Find out how to accumulate more plant points, without the fuss.

Special episode 2: Why fibre-maxxing is trending, and how to unlock your gut health with 30+ plants a week 

Changes to the US dietary guidelines and the reintroduction of a food pyramid have been mired in controversary, with some critics saying they're adding to the confusion about what constitutes a healthy diet.  Healthy Food Guide dietitian Min Saw and managing editor Jenny de Montalk unpack the updates and discuss what they could mean for Australians and Kiwis.  Plus they share their top tips on packing the perfect healthy lunch for every life stage.

References for this episode:

AIHW. Diet. Available at aihw.gov.au. Accessed March 2026.

Better Health Channel. Cereals and wholegrain foods. Available at betterhealth.vic.gov.au. Accessed March 2026.

Eat for Health. Australian guide to healthy eating. Available at eatforhealth.gov.au. Accessed March 2026.

Fornari Laurindo L et al. 2025. Evaluating the effects of seed oils on lipid profile, inflammatory and oxidative markers, and glycemic control of diabetic and dyslipidemic patients: a systematic review of clinical studies. Front Nutr. 12:1502815.

Healthy Food Guide. Back-to-school special: how to pack a healthy lunchbox. Available at healthyfood.com. Accessed March 2026.

Hertzler SR et al. 2020. Plant proteins: assessing their nutritional quality and effects on health and physical function. Nutrients. 12(12):3704.

Maki KC et al. 2021. Saturated fats and cardiovascular health: current evidence and controversies. J Clin Lipidol. 15(6):765-772.

Petersen KS et al. 2024. Perspective on the health effects of unsaturated fatty acids and commonly consumed plant oils high in unsaturated fat. Br J Nutr. 132(8):1039-1050.

Real Food. Dietary Guidelines for Americans. Available at realfood.gov. Accessed March 2026.

Rett BS et al. 2011. Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review. Nutr Metab (Lond). 8:36.

USAFacts. Are Americans meeting federal dietary guidelines? Available at usafacts.org. Accessed March 2026.

Changes to the US dietary guidelines and the reintroduction of a food pyramid have been mired in controversary, with some critics saying they're adding to the confusion about what constitutes a healthy diet.&nbsp; Healthy Food Guide dietitian Min Saw and managing editor Jenny de Montalk unpack the updates and discuss what they could mean for Australians and Kiwis.&nbsp; Plus they share their top tips on packing the perfect healthy lunch for every life stage.
References for this episode:
AIHW. Diet. Available at aihw.gov.au. Accessed March 2026.
Better Health Channel. Cereals and wholegrain foods. Available at betterhealth.vic.gov.au. Accessed March 2026.
Eat for Health. Australian guide to healthy eating. Available at eatforhealth.gov.au. Accessed March 2026.
Fornari Laurindo L et al. 2025. Evaluating the effects of seed oils on lipid profile, inflammatory and oxidative markers, and glycemic control of diabetic and dyslipidemic patients: a systematic review of clinical studies. Front Nutr. 12:1502815.
Healthy Food Guide. Back-to-school special: how to pack a healthy lunchbox. Available at healthyfood.com. Accessed March 2026.
Hertzler SR et al. 2020. Plant proteins: assessing their nutritional quality and effects on health and physical function. Nutrients. 12(12):3704.
Maki KC et al. 2021. Saturated fats and cardiovascular health: current evidence and controversies. J Clin Lipidol. 15(6):765-772.
Petersen KS et al. 2024. Perspective on the health effects of unsaturated fatty acids and commonly consumed plant oils high in unsaturated fat. Br J Nutr. 132(8):1039-1050.
Real Food. Dietary Guidelines for Americans. Available at realfood.gov. Accessed March 2026.
Rett BS et al. 2011. Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review. Nutr Metab (Lond). 8:36.
USAFacts. Are Americans meeting federal dietary guidelines? Available at usafacts.org. Accessed March 2026.

Special episode: Beef tallow vs seed oils, US dietary guidelines changes, plus how to pack a perfect lunch for work or school

Acute inflammation is a necessary reaction to injury or infection in your body. But chronic inflammation has been associated with multiple health conditions from mental illness to diabetes and heart disease.  And many of the factors driving chronic inflammation are modifiable.  Healthy Food Guide dietitian Jess Burvill and nutritionist and mum of three Kathleen Alleaume take a look at what inflammation is, what it really means for your health and which foods can help ease it.

Acute inflammation is a necessary reaction to injury or infection in your body. But chronic inflammation has been associated with multiple health conditions from mental illness to diabetes and heart disease.&nbsp; And many of the factors driving chronic inflammation are modifiable.&nbsp; Healthy Food Guide dietitian Jess Burvill and nutritionist and mum of three Kathleen Alleaume take a look at what inflammation is, what it really means for your health and which foods can help ease it.

Fuel for fitness: Is it better to fast or feed for exercise?

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