Diet Notes with Susie Burrell

With so much nutrition information on food packaging, it can be hard to know what actually matters when choosing products at the supermarket. Health stars, protein claims, low-fat labels and “no added sugar” messaging can all be useful at times, but they can also be confusing - and sometimes misleading.

In this episode of Diet Notes, Susie shares exactly what she looks for when comparing packaged foods as a dietitian. From checking the ingredient list first, to understanding carbohydrates, added sugars, saturated fat, protein, sodium and additives, this episode offers a practical guide to making better food choices without getting caught up in marketing claims.

Susie explains why the “best” product depends on the food category, why shorter ingredient lists are usually a good sign, and why high-protein processed foods are not always as healthy as they sound. She also breaks down some useful benchmarks, including carbohydrate serves, added sugar targets, saturated fat guidelines and sodium levels to watch for in soups, sauces, frozen meals and fast food.

In this episode, we cover:
Why health star ratings are not always the most reliable guide
The first thing Susie checks on every food label
How to use carbohydrates per serve to understand how “dense” a food is
Why “no added sugar” matters more than total sugar in some dairy and fruit products
What to look for when comparing fats and saturated fats
Why high-protein snack bars, wraps and meals can still be calorie-dense
When sodium becomes a red flag
The additives Susie tends to avoid, including flavour enhancers, artificial sweeteners and colours
Why there are often only a small handful of genuinely standout supermarket products
Whether you feel overwhelmed in the supermarket aisle or simply want to make smarter choices for yourself and your family, this episode will help you understand which numbers matter - and which front-of-pack claims to take with a grain of salt.

There is so much nutrition advice online - from influencers, doctors, AI tools, meal plans, supplements, weight loss medications and everything in between. But what actually happens when you sit down with a qualified dietitian?

In this episode of Diet Notes, we’re pulling back the curtain on what a dietitian really does, how a consult works, and why personalised nutrition support is very different from downloading a meal plan or asking AI what to eat.

We explore the difference between dietitians and nutritionists, why professional qualifications matter, and how to choose the right practitioner for your needs - whether you’re looking for weight management support, fertility nutrition, digestive health guidance, help with GLP-1 medications like Ozempic or Mounjaro, or a more general healthy eating approach.

You’ll also learn what to expect inside a dietitian consultation, including the questions you may be asked, how your medical history, lifestyle, goals, food preferences, blood tests, medications and past dieting experiences all help shape an individualised plan.

Plus, we look at where AI can be genuinely useful - and where it still falls short when it comes to understanding your body, your barriers, your habits and your long-term health goals.

Feeling tired is one thing - but burnout is something deeper...

In this episode of Diet Notes, Susie explores the difference between everyday fatigue and true burnout, particularly for women juggling work, family, caring roles, relationships, health changes and the constant pressure to keep doing more.

Drawing on the evidence-based burnout framework, Susie breaks down the three key signs of burnout: emotional exhaustion, depersonalisation or loss of empathy, and a reduced sense of personal accomplishment. She also explains why so many women in midlife may feel depleted after years of giving more energy than they’re getting back.

Rather than offering quick fixes, this episode focuses on practical starting points for rebuilding energy and creating space to recover. Susie shares why nutrition is often the first and most powerful place to begin, how gentle movement can be more helpful than pushing through another intense workout, and why blood tests for iron, vitamin D and hormones can be an important part of understanding what’s really going on.

She also discusses the importance of creating daily or weekly reset time, giving yourself a longer runway for change, and remembering that difficult seasons do pass - especially when they’re treated as a signal to make small, consistent changes.

In this episode, Susie covers:
The difference between tiredness, emotional exhaustion and burnout
The three defining signs of burnout
Why modern life places so much pressure on women
How food, walking and rest can help rebuild energy
The importance of checking iron, vitamin D and hormonal health
Why recovery from burnout takes time, space and self-compassion
How small changes can help shift your life in a better direction
This is a reassuring episode for anyone feeling flat, depleted or unlike themselves - and a reminder that the best thing you can do is simply start.

Inflammation is one of the most talked-about topics in nutrition - but what does it actually mean, and can the way we eat really help reduce it?

In this episode of Diet Notes, Susie takes a closer look at the role inflammation plays in the body, particularly as we age and move through perimenopause and menopause. Rather than relying on quick-fix powders, juices, or supplements, Susie explains why long-term dietary patterns are the key to supporting the body’s natural anti-inflammatory processes.

She breaks down the daily habits that matter most, from increasing your intake of brightly coloured fruits and vegetables, to improving your fat balance with omega-3 rich foods, extra virgin olive oil, nuts, seeds, and seafood. Susie also explores the link between calorie balance, weight gain, abdominal fat, and inflammation - and why even small changes over time can have a powerful impact.

The episode also covers practical strategies for reducing inflammatory foods when eating out, choosing better options at cafés and restaurants, and understanding how long it may take to see changes in energy, sleep, pain, cholesterol, glucose, or blood markers such as CRP.

A practical, evidence-informed episode for anyone wanting to feel better, support healthy ageing, and build a more anti-inflammatory way of eating - one daily choice at a time.

Feeling like you’re always thinking about food?
Counting down to your next meal… even after you’ve just eaten?

In this episode of Diet Notes, we’re unpacking the concept of “food noise” - the constant mental chatter around food, hunger, cravings, and eating - and why it’s become such a hot topic in the age of weight loss medications like Ozempic.

But here’s the key question: Is it actually “food noise”… or is something deeper going on?

Susie breaks down the three core drivers behind food obsession, and more importantly, how to identify which one applies to you:

In this episode, we cover:
What “food noise” really is (and why it’s often misunderstood)
The link between insulin, blood sugar regulation, and constant hunger
How medications like GLP-1s reduce appetite - and what that tells us about physiology
Why some people feel hungry all the time (and why that’s not normal)
The impact of dieting history, restriction, and early food programming
The difference between true hunger vs. psychological or habitual eating
How anxiety, stress, and even ADHD traits can drive food focus
Practical strategies to reduce food noise:
Create 3-4 hour gaps between meals to stabilise hunger signals
Shift away from sweet, highly palatable foods that drive cravings
Prioritise savoury, balanced meals to improve satiety
Learn to listen to your body, not rigid diet rules
Build awareness of habitual snacking vs. genuine hunger
Practice sitting with mild hunger-because it will pass
Key takeaway: If you feel out of control around food, it’s not a lack of willpower.

In many cases, food noise is driven by hormones, habits, or long-term dieting patterns-not personal failure. And once you understand the root cause, you can actually do something about it.

If this episode resonates, share it with someone who’s been stuck in the cycle of constant cravings - it might just change the way they think about food.

New episodes of Diet Notes drop every Monday.