The Healthy Handful

Nuts for Life
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The podcast that keeps you up-to-date on all things nuts! Hosted by Nuts for Life Program Manager and Accredited Practising Dietitian Belinda Neville. Each month, Belinda talks with someone new – from nutrition experts and researchers to nut growers – to find out why there's so much to love about nuts! Host: Belinda Neville Connect: Contact us at admin@nutsforlife.com.au Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn

  1. JAN 27

    Nuts and fitness

    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 addressing and debunking common performance-related nutrition myths.  Key take-outs: ·       Key nutrition pillars for peak performance include: o   Fuelling foods – quality carbohydrates to power activity. o   Building foods – protein to build and repair muscles. o   "Unlockables" – colourful fruits and vegetables plus quality fats, providing antioxidants, vitamins, and minerals that support immunity, gut and brain health, and aid recovery by reducing inflammation. ·       Nuts play a starring role: they support overall health, help prevent diet-related diseases, and provide energy, protein, and essential nutrients that enhance exercise performance. ·       For most people, at least a handful of nuts a day is a simple, effective way to boost performance and recovery. Access episode webpage: https://www.nutsforlife.com.au/resource/nuts-and-fitness-re-release/  Our guest Emilie Burgess is an Accredited Sports Dietitian with years of experience in the performance nutrition landscape. Graduating from the University of Sydney in 2007, Emilie went on to complete a Diploma of Sports Nutrition through the International Olympic committee. Based in Tasmania, she is co-director and performance dietitian at The Athlete's Kitchen. Supporting resources https://www.nutsforlife.com.au/resource/nuts-for-sport-and-fitness/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn

    31 min

  2. 12/15/2025

    Best of 2025

    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 food and health trends, including the humble pistachio being named flavour of the year! We also revisit some of the year's most impactful research, including a novel study exploring the link between nut consumption and PMS. It's a delightful trip down memory lane. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-57-best-of-2025/  About today's guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Maree has more than 20 years' experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade she has worked within the food industry sector, as well as for the professions' national body, Dietitians Australia. Supporting resources: US Food Policy and Reports https://www.dietaryguidelines.gov/2025-advisory-committee-report https://www.fda.gov/food/hfp-constituent-updates/fda-finalizes-updated-healthy-nutrient-content-claim Nuts and Health Star Rating System https://www.mdpi.com/2072-6643/17/7/1195 Nuts and weight https://onlinelibrary.wiley.com/doi/10.1111/obr.13330 Nuts and premenstrual syndrome https://www.sciencedirect.com/science/article/pii/S0899900725001534 Nuts and heart health https://www.nutsforlife.com.au/nuts-linked-to-lower-risk-of-heart-disease-and-early-death/ https://www.nutsforlife.com.au/new-study-almonds-a-key-ingredient-in-a-heart-healthy-diet/ https://www.nutsforlife.com.au/the-cholesterol-lowering-benefits-of-snacking-on-pecans/ Sign up to NutENews Follow us on Instagram, X , Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au ADDIN EN.REFLIST

    33 min

  3. 11/25/2025

    Almonds and appetite regulation

    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 intake at a subsequent meal by as much as 300 kilojoules.    Our guest, Dr Sharayah Carter (then early-career researcher with the University of South Australia) led the research study.    Key take-outs: Almonds naturally influence several appetite-regulating hormones,  including GLP-1. The protein, fibre, and healthy fats in nuts likely play a role in enhancing feelings of fullness. This research strengthens the evidence that nuts support weight management and reinforces the message that including them in a balanced diet beneficial and should be encouraged Access episode webpage: https://www.nutsforlife.com.au/resource/almonds-and-appetite-regulation-re-release/   Our guest Dr Sharayah Carter is now a lecturer and researcher in Human Biosciences/Nutrition and Dietetics at RMIT. With over a decade of clinical practice experience as an Accredited Practising Dietitian, she brings a wealth of practical knowledge to her academic role.   She completed her PhD at the University of South Australia investigating the effects of intermittent, compared to continuous, energy restriction in people with type 2 diabetes.    Sharayah is especially passionate about developing new ways of knowing in nutrition by using transdisciplinary methods that integrate science, culture, emotion and lived experience. Supporting resources Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: A randomised controlled trial https://link.springer.com/article/10.1007/s00394-022-03027-2 Almonds vs. carbohydrate snacks in an energy-restricted diet: Weight and cardiometabolic outcomes from a randomized trial https://onlinelibrary.wiley.com/doi/10.1002/oby.23860 Optimizing GLP-1 therapies for obesity and diabetes management https://www.sciencedirect.com/science/article/pii/S266736812500066X Why nuts are a smart food choice while taking GLP-1 medications https://www.nutsforlife.com.au/resource/why-nuts-are-a-smart-food-choice-while-taking-glp-1-medications/  Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn   Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

    20 min

  4. 10/23/2025

    Rethinking calories: The nuts and weight story

    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 researcher and renowned storyteller, Tim Cassettari, to explore what nuts can teach us about energy balance and metabolic health. Drawing on new science and emerging thinking, Tim challenges the traditional 'calories in, calories out' model and explains why reading the nutrition label doesn't always tell the full story. Learn about the unique properties of nuts that influence satiety and body weight, and walk away with practical, evidence-backed messaging to support nut consumption and weight management. Key take-outs: ·       Higher nut consumption is clearly and significantly linked to lower weight ·       Energy balance is not linear – it's a complex system ·       The calorie value on the nutrition information panel overestimates the actual calories in nuts by up to 26% ·       Calorie quality is more important than calorie quantity Access episode webpage: https://www.nutsforlife.com.au/resource/episode-56-rethinking-calories-the-nuts-and-weight-story/  About today's guest Tim Cassettari is a storyteller and nutrition researcher at FOODiQ Global, challenging the rules, myths, and assumptions that shape how we think about food, health, and body weight. With 20+ peer-reviewed publications and national campaigns under his belt, he blends nutrition science with human psychology and systems-level thinking to uncover new patterns, provoke fresh perspectives, and inspire practical change. Tim doesn't just translate science - he rewires the conversation, making him a trusted and distinctive voice in modern nutrition. Supporting resources The truth about nuts and weight https://www.nutsforlife.com.au/resource/the-truth-about-nuts-and-weight/ How do nuts prevent weight gain? https://www.nutsforlife.com.au/resource/how-do-nuts-prevent-weight-gain/ Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials https://onlinelibrary.wiley.com/doi/10.1111/obr.13330 Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: admin@nutsforlife.com.au

    34 min

  5. 09/18/2025

    Nuts, seeds and heart health

    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 evidence underpinning these recommendations remains current and robust. Our guest, Lily Henderson (then National Nutrition Advisor at the New Zealand Heart Foundation) played a central role in developing the updated statement. She discusses the key findings and shares practical tips on how to include nuts and seeds in daily eating habits to support heart health, and to improve heart health outcomes. Key take-outs: ·       Nuts and seeds are an important part of a heart-healthy dietary pattern ·       Benefits to cholesterol are seen with as little as 15g of nuts a day ·       Enjoy nuts and seeds in forms as close to their natural form as possible, to provide crunch, texture and a heart health boost. Access episode webpage: https://www.nutsforlife.com.au/resource/nuts-seeds-and-heart-health-re-release/  About today's guest Lily Henderson has more than 15 years of experience working in public health as a registered dietitian in New Zealand, the United Kingdom and Australia. Her roles have included policy development, nutrition communications and advisory to a wide range of stakeholders. She is passionate about using the latest evidence to educate kiwis with simple and meaningful lifestyle messages. Supporting resources Nuts, seeds and heart health position statement https://assets.heartfoundation.org.nz/documents/nutrition/position-statements/nuts-and-seeds-position-statement.pdf Nuts and cardiovascular disease: What does the science say? https://www.nutsforlife.com.au/resource/nuts-and-cardiovascular-disease-what-does-the-science-say/ Fact sheet: Nuts and cardiovascular health https://www.nutsforlife.com.au/resource/nuts-and-heart-health/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

    29 min

  6. 08/26/2025

    From crunch to strength – The role of nuts in sarcopenia

    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 undiagnosed and untreated in older adults, despite available interventions. In this episode, we speak with Dr. Sze-Yen Tan, and explore the growing issue of sarcopenia and malnutrition in older adults – including why it matters, what the latest research says, and how something as simple and accessible as nuts, may play a surprising role in improving outcomes. Key take-outs: Sarcopenia and malnutrition are serious, growing issues. Nuts offer a simple, enjoyable, and effective strategy to help support healthier ageing. Healthcare providers, caregivers, and older adults themselves, should consider the role of small dietary changes, including nuts, to help mitigate malnutrition and sarcopenia. Access episode webpage:  https://www.nutsforlife.com.au/resource/episode-55-from-crunch-to-strength-the-role-of-nuts-in-sarcopenia/  About today's guest Dr. Sze-Yen Tan is an Advanced Accredited Practising Dietitian, and Senior Lecturer at Deakin University. Yen is also an active researcher at the Institute for Physical Activity and Nutrition (IPAN), where his research focuses on finding effective dietary strategies that maintain healthy weight, prevent chronic diseases, and promote healthy ageing.   Supporting resources Nuts and older adults' health: A narrative review https://pubmed.ncbi.nlm.nih.gov/33672861/ Association of nut consumption and sarcopenia in Chinese older adults https://www.nature.com/articles/s41598-025-02389-x Nut intake, functional limitations, and quality of life in older adults: Findings from NHANES 2003-2012 https://pubmed.ncbi.nlm.nih.gov/40741684/ Nut consumption and disability-free survival in community-dwelling older adults: A prospective cohort study https://academic.oup.com/ageing/article/53/11/afae239/7901207 Effect of peanut butter supplementation on physical and cognitive functions in community-dwelling older adults: Study protocol for a 6-month randomised controlled trial https://pmc.ncbi.nlm.nih.gov/articles/PMC11381714/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: admin@nutsforlife.com.au

    27 min

  7. 07/16/2025

    How nuts can help prevent and manage diabetes

    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"), with guest Tim McMaster, an Accredited Practising Dietitian with Diabetes Victoria, who shares his expertise on the diabetes dietary recommendations. In this episode, we explore how plant-based dietary patterns and effective weight-management interventions can play a pivotal role in diabetes prevention and management. Tim also explains how nutrition goes beyond just managing blood glucose levels, and shares the clinical goals that drive lasting change. And it wouldn't be an episode of The Healthy Handful without talking about nuts! Tim delves into the science-backed benefits of nuts – debunking myths about specific nuts, like cashews and chestnuts, and highlighting how nuts fit within diabetes dietary recommendations. Whether you're making changes for yourself or guiding clients and patients as a health professional, this episode is packed with actionable advice, and supporting resources. Access episode webpage: https://www.nutsforlife.com.au/resource/how-nuts-can-help-prevent-and-manage-diabetes-re-release/  About today's guest Tim is an Accredited Practising Dietitian and Accredited Sports Dietitian, based in Melbourne.  He has been working in diabetes for more than 10 years and is a senior diabetes dietitian with Diabetes Victoria. He is also the director of his online private practice 'Master Nutrition', which specialises in his two favourite areas of nutrition, diabetes nutrition and sports nutrition.    When Tim isn't working, he enjoys spending time with his young family, drinking coffee and watching all kinds of sports (not necessarily in that order). Occasionally, he still pulls on the running shoes, when his body allows it. Supporting resources Durability of a primary care-led weight-management intervention for remission of type 2 diabetes: 2-year results of the DiRECT open-label, cluster-randomised trial https://pubmed.ncbi.nlm.nih.gov/30852132/ Intensive lifestyle intervention for remission of early type 2 diabetes in primary care in Australia: DiRECT-Aus https://diabetesjournals.org/care/article/doi/10.2337/dc23-0781/153542/Intensive-Lifestyle-Intervention-for-Remission-of Nuts in the prevention and management of type 2 diabetes https://www.mdpi.com/2072-6643/15/4/878 Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality – a systematic review and meta-analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10548756/ Fact sheet: Nuts and diabetes https://www.nutsforlife.com.au/resource/nuts-and-diabetes/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: admin@nutsforlife.com.au

    39 min

  8. 06/23/2025

    Improving the HSR for nuts

    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 fruit, vegetables, nuts, and legumes). But how accurately does the HSR reflect the healthfulness of products? And how well does it align with dietary guidelines? In this episode, we speak with Associate Professor Sara Grafenauer, who shares insights from her recently-published research. Her study explored three potential modifications to the HSR algorithm, aiming to improve how nuts and nut-containing products are rated, to ensure better alignment with current dietary guidance and scientific evidence. Sara walks us through the findings from the tested scenarios, highlights some unintended effects, and offers her recommendations for improving public trust and confidence in Australia's HSR system. Key take-outs: The current HSR algorithm can unfairly penalise certain types of nuts due to their energy density and saturated fat content, leading to lower star ratings compared to other nuts. These inconsistencies may confuse consumers, as the ratings are not always reflective of current scientific evidence or dietary recommendations. Simple adjustments to the HSR algorithm could significantly improve the ratings of plain nuts and nut-containing foods, better aligning them with established dietary guidance. Access episode webpage:  https://www.nutsforlife.com.au/resource/episode-54-improving-the-hsr-for-nuts/  About today's guest Associate Professor Sara Grafenauer is the Lead for the Nutrition, Dietetics and Food Innovation Program at UNSW and was instrumental in conceptualising and developing the program. She is an APD and Fellow of Dietitians Australia. She is on the Governing Boards for the International Whole Grain Initiative, and Oat Australia. Although she loves research and teaching, she still has a weekend private practice in Thirroul, New South Wales, where she lives. Supporting resources Improved recognition of the nutrition and health benefits of nuts and seeds within the Health Star Rating System https://www.mdpi.com/2072-6643/17/7/1195 Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us:  admin@nutsforlife.com.au

    28 min
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About

The podcast that keeps you up-to-date on all things nuts! Hosted by Nuts for Life Program Manager and Accredited Practising Dietitian Belinda Neville. Each month, Belinda talks with someone new – from nutrition experts and researchers to nut growers – to find out why there's so much to love about nuts! Host: Belinda Neville Connect: Contact us at admin@nutsforlife.com.au Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn

Information

  • Creator
    Nuts for Life
  • Years Active
    2020 - 2026
  • Episodes
    63
  • Rating
    Clean
  • Show Website
    The Healthy Handful