The Easy Feed
I'm Karina Savage, and welcome to The Easy Feed Podcast! I'm here to help you nourish your kids more easily.. and to get them actually enjoying healthy foods. With over two decades of experience in feeding kids, including my own, I've uncovered all the tricks to help get your children eat better and boost their nutrition while saving you precious time in the kitchen. I get it – the struggle to provide a balanced diet for your family can sometimes feel overwhelming. That's why this podcast is your go-to guide, packed with tips, advice, and practical "doable" solutions to make your life easier. If you're tired of the stress and worry that often comes with mealtimes, you're in the right place. I'll help to lift that heavy load off your shoulders so you can feel happy, confident, and assured that your kids are growing up healthy and strong. Tune in to The Easy Feed podcast because together, we're turning those mealtime challenges into a piece of cake – or maybe even some carrot sticks. I can't wait to inspire you with quick wins to nourish your family. Let's celebrate happy, healthy kids!
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Episode 81: 5 Ways You Can Make Lunchboxes Easier in 2026
01/19/2026
Episode 81: 5 Ways You Can Make Lunchboxes Easier in 2026
Lunchboxes are coming. Whether you feel ready or not, the school year has a way of creeping up fast. In this episode, I’m walking you through five practical, realistic ways to make lunchboxes easier in 2026 — without aiming for perfection or adding more pressure to your already full plate. As a paediatric dietitian, I see how overwhelming lunchboxes can feel, especially if you’re navigating a picky eater or fussy eater. Social media noise, conflicting nutrition advice, and the relentless day-in, day-out nature of packing food can quickly drain your energy. This episode is about bringing it back to simple systems, lowering the bar, and focusing on what actually supports your child’s nutrition and your sanity. I share my 3-2-1 lunchbox structure, how to reduce mental load, ways to boost nutrients without changing your child’s safe foods, and why “boring” lunchboxes are often exactly what kids need. This is practical guidance for real families, real mornings, and real children — not picture-perfect lunchboxes. If you’re trying to support children’s nutrition, create a healthy diet for fussy eaters, or just want quick easy food ideas that actually get eaten, this episode is for you. In this episode, I cover: The 3-2-1 Lunchbox System A simple structure to build balanced, nutritious lunchboxes without overthinking. Why Repetition Is Not a Problem How consistent lunchboxes support picky and fussy eaters. Social Media vs Real Life Why online lunchboxes raise the bar unnecessarily — and what to ignore. Nutrient Boosting Without Battles Small tweaks to increase nutrition for fussy eaters using familiar foods. Letting Go of Perfect How to reduce guilt and make lunchboxes sustainable long-term. Helpful links: Healthy recipes for kids: Lunchbox support and planning tools mentioned in this episode are available at nourishwithkarina.com
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Episode 80: Navigating the Food Additive Maze
01/05/2026
Episode 80: Navigating the Food Additive Maze
In this episode, I’m unpacking one of the most confusing and overwhelming parts of feeding kids today: food additives. This conversation comes straight off the back of my recent TV segments on Sunrise, where we talked about ice creams and ingredients lists. It sparked a lot of questions from parents, and honestly, it highlighted just how far our food supply has shifted over the years. Even foods we once thought were simple are now packed with additives, preservatives, sweeteners and colours that our grandparents wouldn’t recognise. In this episode, I walk you through what food additives actually are, why they’re used, and why they matter so much for children’s nutrition. We talk about the evidence linking artificial colours and preservatives to children’s behaviour and gut health, including the well-known University of Southampton study funded by the UK Food Standards Authority. I also share practical, realistic ways to reduce your child’s additive load without aiming for perfection. If you’re feeding a picky eater or fussy eater and trying to balance convenience with a healthy diet for fussy eaters, this episode will give you clarity, not fear. In this episode, we cover: The modern food problem How ultra-processed foods and misleading marketing have reshaped children’s nutrition. What food additives actually are A clear breakdown of preservatives, colours, sweeteners, emulsifiers and more. What the research tells us The link between additives, gut health, inflammation and children’s behaviour. Real-life examples parents ask about Ice blocks, “low sugar” products and why some swaps are not as healthy as they seem. Where to start without overwhelm Simple, realistic steps to reduce additives for your child, one food at a time. Helpful links and resources: Karina’s Programs and Guides Karina’s Supermarket Guru Program https://nourishwithkarina.com/guru
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Episode 79: My wishes for 2026
12/22/2025
Episode 79: My wishes for 2026
In today’s episode, I’m doing things a bit differently. Rather than diving into a specific nutrition topic, I’m getting personal and sharing my five wishes for 2026—not all food-related, but all close to my heart as a parent and paediatric dietitian. I’m talking about the things that I'd love to see improve/change with our world. It's not all heavy, just honest and real, and hopefully makes you feel less alone in the chaos of feeding kids and managing life. Thank you for being part of this community. Whether you’re dealing with a picky eater, trying to navigate nutritious foods for your fussy eater, or just doing your best with quick easy food whilst working full-time, I see you. Here’s to a healthier, kinder 2026 for all of us. Episode Highlights Factory Farming & Better Meat Choices Why I’m passionate about reducing factory-farmed meat consumption and practical ways to swap meat for legumes as protein sources for children. The Ultra-Processed Food Problem My son’s school holiday eating confession and why Australia’s food standards are failing our kids compared to countries like Japan that prioritise childrens nutrition. Ditching Comparison Culture Why parents—especially mothers—need to stop beating themselves up and comparing themselves to others when they’re already doing a brilliant job. Creating Less Noise Practical thoughts on reducing the overwhelming daily noise from social media, emails, and constant decision-making that leaves us all scrambled. Being Present with Family My plan to be more intentional with family time, compartmentalise work better, and stop trying to juggle everything at once in 2026. Links & Resources Healthy Kids Supermarket Guide Free healthy recipes your kids: White Diet Nutrient Booster
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Episode 78: An Interview with Amy Whiteford from Healthy Little Foodies
12/08/2025
Episode 78: An Interview with Amy Whiteford from Healthy Little Foodies
In today’s episode, I’m joined by Amy from Healthy Little Foodies—a recipe creator, food scientist and mum whose practical, flavour-packed ideas have helped millions of families feed their kids with more confidence. I first discovered Amy years ago and was instantly struck by how doable, nutritious and genuinely child-friendly her recipes were. So I wanted to sit her down, pick her brains, and uncover the thinking behind her incredible approach to children’s nutrition. We talk about how her global upbringing shaped her love of food, why feeding children feels harder than ever, and the simple routines that keep meals calm, predictable and enjoyable—even with a picky eater or a fussy eater in the mix. Amy also shares why patience in the kitchen matters more than any technique, what she wishes every parent understood about feeding, and the story behind her most unexpectedly successful recipe of all time. If you’re looking for grounded, real-world guidance from someone who understands nutritious foods, quick easy food, and the realities of children’s nutrition, this conversation will absolutely support you. Episode Highlights The early influences How travel, family and exposure to diverse cuisines shaped Amy’s approach to food. Why feeding kids feels harder today The impact of social media, advertising and overwhelm on parents’ confidence. The power of routine for fussy eaters Why predictable mealtimes matter for appetite, calm and better eating. Patience in the kitchen How involving kids—even when messy—builds skills, confidence and long-term acceptance of nutritious foods. The recipe that surprised everyone The savoury muffin that became her most-visited recipe worldwide.
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Episode 77 : 3 Ways To Improve the Way Your Child Eats - Today
11/24/2025
Episode 77 : 3 Ways To Improve the Way Your Child Eats - Today
Today we cover 3 simple, practical changes you can make today that will quickly improve the way your child eats. These are the strategies I use myself, and I teach them becuase they work because they’re realistic, gentle, and grounded in what children actually need to build trust with food. If you’re raising a picky eater or navigating the daily battles of a fussy eater, this episode will give you a clear, manageable starting point. Here’s what we cover: Challenging Without Overwhelming A calm way to expose children to new, nutritious foods without creating mealtime stress. Breaking the Snack Cycle How to disrupt “snack creep” and set up snack platters that genuinely support children’s nutrition. One Win at a Time Why choosing a single, achievable change leads to consistent progress in healthy diets for fussy eaters. The Power of Language How talking about your child’s eating – even casually – shapes their identity and confidence with food. Building Trust at the Table What a supportive feeding environment looks and feels like for picky or anxious eaters. If you’d like more support, you’ll find helpful links below, including nutritious recipes, snack guides, and tools that make feeding a fussy eater far less stressful. Show Notes & Resources Join my Private Group! https://nourishwithkarina.com/privategroup Healthy Recipes for Kids: The Three-Week Feeding Kids Reset https://nourishwithkarina.com/3weeks Healthy Snack Supermarket Guide https://nourishwithkarina.com/3weeks Healthy Kids Snacks & Lunchbox Planner https://nourishwithkarina.com/planner
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Episode 76: Managing Underweight Children
11/10/2025
Episode 76: Managing Underweight Children
In this episode of The Easy Feed Podcast, I’m diving into a topic that so many parents quietly worry about — children who are underweight or struggling to gain weight. Whether it’s a baby not feeding well, a toddler who’s suddenly lost interest in food, or a teenager skipping meals, understanding the “why” behind poor weight gain is key. Drawing on more than 25 years of experience as a paediatric dietitian, I’ll take you through the medical, nutritional, and behavioural factors that can affect growth, and what you can do about them. From gut health to sensory issues and neurodivergence, we’ll unpack the signs to look out for, when to seek help, and how to support your child’s nutrition in a way that feels calm and achievable. Highlights 1. Understanding growth patterns How to read growth charts correctly and know when to be concerned — and when not to. 2. Common causes of poor weight gain From feeding issues in babies to food sensitivities, intolerances, and gut health problems in older children. 3. Supporting neurodivergent children Practical ways to boost intake for children with ADHD or ASD, especially when appetite is reduced by medication. 4. Building healthy relationships with food Spotting early signs of restrictive eating in teens and creating a positive food environment at home. 5. Making every bite count Simple, evidence-based tips to increase calories and nutrients without mealtime stress. Show Notes Learn more about consultations https://nourishwithkarina.com/nutrition-consultation Contact: hello@nourishwithkarina.com Instagram: @nourishwithkarina
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Episode 75: Feeding Kids in the Fast Lane – Three Simple Tips for Time-Poor Parents
10/27/2025
Episode 75: Feeding Kids in the Fast Lane – Three Simple Tips for Time-Poor Parents
Episode 75: Feeding Kids in the Fast Lane – Three Simple Tips for Time-Poor Parents Hi all! Karina here. This week on The Easy Feed Podcast, we’re talking about something I know so many of us struggle with — how to feed our kids well when life feels like a constant race. Between work, school runs, sport, and everything in between, family nutrition can quickly fall down the list. But it doesn’t have to. In this episode, I share three simple, practical tips to help you nourish your family with ease — no overhauls, no guilt, and no complicated plans. These are strategies I use myself as a mum and paediatric dietitian to keep meals balanced, nutritious, and realistic for busy families. If you’ve ever found yourself reaching for takeaway because the day got away from you, this one’s for you. Five Discussion Highlights 1. Plan loosely, not perfectly Why having a rough weekly meal rhythm — not a rigid plan — can simplify your week and reduce dinnertime stress. 2. The 3-3-3 method How to create structure and calm 3. Shop smart, shop intentionally How to make better supermarket choices that support a healthy diet for fussy eaters — and avoid the snack trap. 4. Connection over perfection Why calm, connected mealtimes matter more than every bite of broccoli. 5. Small wins add up How small, consistent changes build momentum and long-term healthy eating habits. Show Notes & Resources Explore free tools, healthy recipes, and nutrition guides at: 🔗 🔗 🔗 More about Karina and Nourishing Kids! 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 74: Realistic Ways to Reduce Kids’ Junk Snacks
10/13/2025
Episode 74: Realistic Ways to Reduce Kids’ Junk Snacks
As a Paediatric Dietician and mum, I know snacks can make or break the day. In this episode, I share three realistic, low-stress strategies to cut back on ultra-processed “sometimes foods” without going cold turkey. We look at why kids crave salty-sweet, crunchy packets, how “fast sugars” spike and crash energy and mood, and the simple swaps that stabilise blood sugars, support gut health, and keep children satisfied. If you’re juggling school runs, lunchboxes and picky or fussy eaters, this is your quick, easy food roadmap to more nutritious foods—minus the overwhelm. Five discussion highlights Whole-food first Smarter packets One homemade fix Dopamine & “fast sugars” Progress, not perfection Show notes & resources Healthy recipes for kids: s Over 100 Free Kids’ Food Reviews: https://nourishwithkarina.com/food-reviews Blog on Reducing Kids Junk Food Snacks: https://nourishwithkarina.com/blog/junksnacks Supermarket Guru Program: https://learn.nourishwithkarina.com/offers/LYqTBCzM Karina’s Recipe Book: nourishwithkarina.com/recipebook More about Karina and Nourishing Kids! Join Karina’s 5 Days to Healthier Kids Challenge https://learn.nourishwithkarina.com/5-days-to-healthier-kids-challenge 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 73: What You Need to Know About Pesticides in Our Food
09/29/2025
Episode 73: What You Need to Know About Pesticides in Our Food
Welcome back to The Easy Feed. In this episode, I’m unpacking an issue that has sparked plenty of concern—pesticide residues in fruit and vegetables, and what that means for our children’s nutrition. This conversation follows my recent appearance on Sunrise Channel 7, where we explored the latest findings on blueberries and pesticide testing. The research revealed banned chemicals showing up in local samples and raised questions about outdated safety guidelines. As a paediatric dietitian, my focus is always on keeping food both safe and nourishing. Fruit and vegetables are essential for children’s health, so we need practical, evidence-based steps to reduce risks while ensuring our kids still enjoy plenty of nutritious foods. In this episode, I’ll share what the science says, how regulators are responding, and most importantly, what you can do at home right now. Highlights from this episode: Blueberries under review – Why recent testing has uncovered banned pesticides and what that means for families. Safe exposure limits – How outdated data may underestimate the risks for children who eat far more berries today than 30 years ago. Washing and soaking methods – Running water vs bicarbonate solutions: what actually works best for reducing pesticide residues. High-risk foods to watch – The “dirty dozen” produce items that tend to carry higher residues and need extra care. Safer swaps and balance – The lower-residue “cleaner” options you can mix into your child’s diet for peace of mind. Show notes & resources Explore my Healthy Recipes for Kids: More nutrition tips and resources available at
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Episode 72: From reflux and fussy eating to peace at the dinner table, this is Jemma’s story.
09/15/2025
Episode 72: From reflux and fussy eating to peace at the dinner table, this is Jemma’s story.
Easy Feed Podcast Episode 72 Today I’m joined by Nourishing Kids member Jemma, a mum of two who shares her journey from the early days of reflux and sleepless nights to navigating fussy eating and finding peace at the dinner table. I’ve had the privilege of working with Jemma for several years, and her story is one that so many parents will relate to. From the guilt of wondering what’s “wrong,” to the relief of discovering the right support, Jemma’s experience is a reminder that feeding challenges are not a reflection of failure, but a part of parenting that can be transformed with the right tools. In this episode, we talk through the ups and downs, the small wins that built momentum (like that first bite of chicken!), and the mindset shifts that helped Jemma change her family’s relationship with food. If you’re raising a picky or fussy eater, this conversation will reassure you that you’re not alone—and that positive change is possible. 5 Highlights from the Episode From reflux to resilience – How Jemma’s daughter’s severe reflux shaped her early feeding experiences. The role of guilt – Why so many parents feel guilt when mealtimes don’t go as planned, and how to let go of it. Mindset shifts that matter – The surprising strategies that helped Jemma reduce pressure and see her child thrive. Small wins, big impact – Why celebrating little steps (like trying new foods) can completely change the mealtime dynamic. Finding support and community – How sharing experiences with other mums can bring relief, hope, and encouragement. Show Notes If you’re struggling with a picky eater or fussy eater and need practical tools, my Fussy Eater Program inside my will help you move towards calmer, happier mealtimes. Explore more nutritious foods and quick easy food ideas with my . For tailored support, visit me at .
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Episode 71: Why Standard Fussy Eating Advice Does Not Apply When Feeding Neurodivergent Children
09/01/2025
Episode 71: Why Standard Fussy Eating Advice Does Not Apply When Feeding Neurodivergent Children
Over my 24 years as a paediatric dietitian and 13 years as a mum to a once–fussy eater, I’ve seen firsthand that standard fussy eating advice simply does not work for many families in this space. Neurodivergent children have their own feeding rules, sensory sensitivities, and unique routines. What works for one child may not work for another. In this episode, I share the seven truths I’ve learnt from supporting thosands of families: why it’s a long game, how to plug nutrient gaps safely, and why guilt is not helpful for parents. Most importantly, I want you to feel reassured that you are not alone, and that nutrition truly can transform your child’s daily life. What we cover in this episode Standard advice doesn’t apply – Why traditional “picky eater” strategies often fail with neurodivergent children Progress looks different – Why food variety may expand slowly, or not at all, and why small wins count The white diet is real – Understanding nutrient deficiencies and how to fill the gaps safely It’s not your fault – Releasing parent guilt and reframing the mealtime experience Gut health is critical – How gut–brain connections affect mood, learning, and behaviour Specialised strategies work – Why food chaining, texture progression and tailored nutrition make a difference Better nutrition, better daily life – Improved energy, focus, therapy participation, and overall wellbeing Show notes & resources Explore healthy recipes for kids: Join Karina’s 5 Days to Healthier Kids Challenge: Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide (Intro Offer): Learn about Nourishing Kids, Karina’s popular program that lifts the “food stress” load: Listen to more episodes of The Easy Feed: Watch Karina’s regular features on Channel 7 Sunrise: Book an online consultation for personalised support: Check out Karina’s Kids Food Reviews: If you have a fussy eater, register for Karina’s online training and learn the 3 essential steps to end fussy eating:
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Episode 70: Protein and Protein Powders in Kids
08/18/2025
Episode 70: Protein and Protein Powders in Kids
Hello, hello and welcome back to The Easy Feed. Today I’m diving into a topic that so many parents ask me about—protein. How much do our children really need? Where should it come from? And are protein powders ever necessary? As a paediatric dietitian and mum, I know first-hand how challenging it can be to keep lunchboxes nutritious, especially when dealing with a fussy eater or a child following a vegetarian diet. While most kids easily meet their protein requirements, the real issue is often the quality of that protein. In this episode, I unpack the difference between dairy-based proteins and those rich in fibre, iron and zinc, and why focusing on variety is key to supporting your child’s long-term health. We’ll also explore whether protein powders have a place in children’s diets, what to look for if you choose one, and why whole, real foods should always come first. ⭐ Highlights of the Episode Protein needs made simple – How much protein children actually require each day and why most already meet these needs. Quality matters – The difference between dairy protein and plant-based proteins rich in fibre, iron and zinc. Gut health connection – Why fibre-rich protein foods support digestion, immunity, mood and learning. Protein powders in kids – When (and if) they’re useful, and how to choose a safe option. Practical swaps and ideas – Easy, real food ways to boost protein for even the fussiest eaters. Supporting a picky eater or fussy eater can feel overwhelming, especially when you’re trying to balance a healthy diet for fussy eaters with the reality of busy school days. As a children’s nutritionist and paediatric dietitian, I know that parents often worry about protein. In this episode, I explain how to get enough nutritious foods into your child’s diet without relying on supplements, and when quick, easy food swaps can make a big difference to their nutrition. You’ll also find inspiration for boosting fibre, iron and protein in a way that even fussy eaters will enjoy. If you’ve been wondering about children’s nutrition and the role of protein powders, this episode will give you clarity and practical solutions. 👉 Explore more nutritious and kid-friendly recipes here: Healthy Recipes for Kids 👉 For more support, resources and guidance on nutrition for fussy eaters, visit my website at: Nourish with Karina 📌 Show Notes 🌟 Join Karina’s 5 Days to Healthier Kids Challenge 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide (Intro Offer) 🍎 Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here: 🎙️ Her Podcast The Easy Feed dives into popular topics – check it out here: 📺 Karina is a regular on Channel 7, Sunrise. Check out her segments here: 👩⚕️ For online consultations & personalised support: ⭐ Karina's popular Kids Food Reviews are here: 🥦 If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating:
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Episode 69: Ultra Processed Foods - What should our kids be avoiding?
08/04/2025
Episode 69: Ultra Processed Foods - What should our kids be avoiding?
Today we are diving into ultra-processed foods. What are they exactly? What foods do we need to be avoiding for our kids….and how can we make better choices without the guilt? As a Paediatric Dietitian and a mum, I know that it’s hard enough dealing with a fussy eater without worrying over every label. So this episode is to give you the info without the guilt! No judgement, just practical steps to help you spot these foods, reduce them, and choose better—especially for our kids’ gut health and long-term wellbeing. We’ll chat about how ultra-processed foods impact your child’s developing microbiome, their taste buds, and even their future food preferences. Here’s what we cover: 1. What Counts as Ultra-Processed? A breakdown of what these foods really are—and why it’s not just about fast food chains. 2. Additives to Watch For From emulsifiers to artificial sweeteners—how they affect gut health, behaviour, and inflammation. 3. Easy Swaps That Actually Work Simple snack alternatives that reduce intake without causing drama at home. 4. Why Labels Matter More Than Stars How reading the ingredients list can tell you more than the Health Star Rating ever will. 5. A Realistic Approach for Real Families Tips for time-poor parents who want to improve their fussy eater’s nutrition—without turning into a full-time chef. 🔗 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer 🔗 Get 100+ nourishing recipes for kids in Karina’s Healthy Recipe E-Book: 🔗 Need tailored support for a super fussy eater or neurodivergent child? Book a nutrition consultation with me - email hello@nourishwithkarina.com More about Karina and Nourishing Kids! Join Karina’s 5 Days to Healthier Kids Challenge https://learn.nourishwithkarina.com/5-days-to-healthier-kids-challenge Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 68: 5 Most-Asked Questions About Feeding Kids – Answered!
07/21/2025
Episode 68: 5 Most-Asked Questions About Feeding Kids – Answered!
Hi lovely people, Karina here. In this episode of The Easy Feed Podcast, I’m diving into five of the most common questions I get from parents navigating the world of kids’ nutrition. Whether you’ve got a picky eater, a milk-obsessed toddler, or you’re simply wondering about multivitamins and organic food, this episode is for you. We’re cutting through the noise of online advice, and getting back to what’s evidence-based and actually works in real family life. Because feeding our kids shouldn’t be a constant battle – it should be simple, realistic, and supportive. Here’s what I cover in this episode: 1. Do Kids Grow Out of Fussy Eating? A deep dive into what actually helps kids expand their diet – and why some don’t just grow out of it on their own. 2. How Much Milk is Too Much? Why excess milk can impact your child’s appetite, fibre, and iron – and what a paediatric dietitian really recommends. 3. Getting Kids to Eat More Vegetables Simple strategies that go beyond “just make it fun” – practical advice that fits into everyday life. 4. Do Kids Really Need Supplements? When they’re helpful, when they’re not, and how to make smart, intentional choices for your child’s nutritional needs. 5. Should You Buy Organic? My evolving thoughts on organic food and how I balance it realistically in my own home. I also share a super handy resource – my Healthy Supermarket Snacks Guide, packed with 80+ dietitian-approved options to save you time and stress. Grab it here: Show Notes: More about Karina and Nourishing Kids! 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Her Podcast The Easy Feed dives into popular topics - check it out here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 67: Feeding Neurodivergent Children
07/08/2025
Episode 67: Feeding Neurodivergent Children
Thanks for the request for this important topic - feeding neurodivergent children. After 24 years as a paediatric dietitian, I've seen how challenging this can be for families, and honestly, the standard advice for a picky eater just doesn't work here because these brilliant little brains work differently. This isn't about defiance or stubbornness. We're talking about genuine sensory processing differences, anxiety around food, and feeding challenges that go well beyond typical fussy eating. Whether your child has Autism, ADHD, or other Neurodivergent Conditions, their relationship with food will often need a completely different approach. I'm breaking down “why” the white, crunchy diet is so popular with Neurodivergent children, how the gut-brain connection plays a massive role, and why those artificial colours and additives are particularly problematic for neurodivergent kids. Plus, I'm sharing which nutrients are most at risk and why supplements might be necessary - but only with proper professional guidance. This is about understanding your child's unique needs, not comparing them to anyone else. It's a long game, but with the right support and approach, your child can absolutely expand their intake and thrive. Episode Highlights: Sensory Processing and Food Selectivity Understanding why neurodivergent children often stick to white, crunchy foods and how sensory overwhelm affects their eating The Gut-Brain Connection How gut health directly impacts behaviour, mood, and concentration in children with autism and ADHD Food Additives and Behaviour Why artificial colours and preservatives are particularly problematic for neurodivergent children. Medication Impact on Appetite How ADHD medications affect eating patterns and strategies for managing nutrition throughout the day Nutritional Deficiencies at Risk Which nutrients are most commonly deficient in neurodivergent children and why professional supplementation guidance is crucial Book a Consultation: Visit nourishwithkarina.com to book a consultation. NDIS plan-managed consultations also available. https://calendly.com/karina-dietitian Contact: karina@nourishwithkarina.com Instagram: @nourishwithkarina This episode provides general information only and is not a substitute for professional medical advice. Always consult with qualified healthcare providers for your child's specific needs. Show Notes: More about Karina and Nourishing Kids! 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Her Podcast The Easy Feed dives into popular topics - check it out here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 66: Foods to Fight Sickness
06/23/2025
Episode 66: Foods to Fight Sickness
Welcome back to The Easy Feed Podcast! This episode is inspired by a recent segment I did on Sunrise (Channel 7), and I knew I had to take a deeper dive with you into the best foods to help your child fight sickness—because let's face it, bugs are everywhere right now. As a paediatric dietitian, I’m constantly talking about immunity and gut health, and with up to 70% of our immune function linked to the gut, it’s essential we understand the connection between food and illness prevention. In this episode, I talk about key immune-supporting ingredients you probably already have in your kitchen—like garlic, onion, and citrus—and how to use them in child-friendly ways. I also discuss herbal supplements, my go-to chicken broth recipe, and realistic food swaps to help boost your child’s immune response without the overwhelm. Here’s what you’ll learn: 1. Gut Health & Immunity Connection Why your child’s immune system begins in their gut—and how probiotics, fibre, and gut integrity all come into play. 2. Top Immune-Boosting Foods How everyday ingredients like berries, garlic, ginger, and onion support your child’s ability to fight off viruses. 3. Supercharged Recipes for Sick Days I share two of my top go-to recipes: a red lentil curry and my nonna’s chicken broth (a family favourite packed with nutrients). 4. Herbs & Supplements That Work What science says about elderberry, echinacea, andrographis, and more—and how to use them safely. 5. The Link Between Processed Foods and Illness How certain snack foods can sabotage gut health and what to swap in instead. Show your support by leaving a review and sharing this episode with a fellow mum. Let’s keep our little ones nourished and thriving! Show Notes: More about Karina and Nourishing Kids! 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Her Podcast The Easy Feed dives into popular topics - check it out here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 65 : 5 powerful ways to Set Your Child up for Lifelong Health.
06/09/2025
Episode 65 : 5 powerful ways to Set Your Child up for Lifelong Health.
Feeding kids well doesn’t have to feel overwhelming. In this episode, I’m sharing the top 5 things I’m doing right now to support my children’s health—not just today, but well into their future. These five strategies are the backbone of my Five Days to Healthier Kids Challenge, and I’ve crafted this episode to give you a strong starting point. Whether you’re navigating the chaos of fussy eating, unsure about food additives, or simply wanting to raise children who enjoy nutritious foods without pressure, this episode is packed with real talk and evidence-based advice. I’ll walk you through how to simplify your approach and avoid falling into the trap of doing it all at once. Just pick one area to start—and know you’re already making a big difference. What we cover in this episode: 1. Gut health is everything Why your child’s gut is the control centre of their health—and how simple foods can nurture it. 2. No-pressure variety wins How to support fussy eaters by shifting the feeding environment, not the food. 3. Food additives under the microscope Which preservatives to avoid and why they matter for children’s behaviour and gut health. 4. Smart sugar swaps How to reduce your child’s sugar intake (without the meltdowns or guilt). 5. Raising mindful eaters Why our words and actions around food shape our children’s long-term relationship with eating. Show Notes: More about Karina and Nourishing Kids! Join The 5 Days to Healthier Kids Challenge here https://learn.nourishwithkarina.com/5-days-to-healthier-kids-challenge 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Her Podcast The Easy Feed dives into popular topics - check it out here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 64: Understanding Food Allergy & Intolerance in Babies and Children
05/26/2025
Episode 64: Understanding Food Allergy & Intolerance in Babies and Children
Today we’re tackling one of the most confusing – and often misunderstood – topics in children's nutrition: the difference between food allergy and food intolerance. As a paediatric dietitian, I’ve seen too many families left in the dark, feeling exhausted and overwhelmed, just trying to figure out what’s upsetting their baby’s tummy. In this episode, I help you untangle the facts from the fear. Whether you’re dealing with a fussy eater, concerned about your little one’s bloating or tummy pain, or unsure how to approach a potential food allergy, I’m here to walk you through it. You’ll also hear real-life stories from families I’ve helped, and how making the right diagnosis – and nutritional swaps – can make all the difference. What we cover in this episode: 1. Allergy vs Intolerance – What's the Real Difference? We break down the science and symptoms of each, and how to tell them apart. 2. Why Gut Health is the Game-Changer Learn how a calm immune system and nourished gut can reduce reactions and support your child’s development. 3. What Symptoms to Look For From chronic tummy aches to skin flare-ups – how allergies and intolerances can show up in unexpected ways. 4. The Hidden Risk of Nutrient Deficiencies If your child is avoiding foods like dairy, wheat, or egg, I explain what nutrients may be missing and how to safely replace them. 5. Diagnosing Correctly Without Over-Restricting Why it's so important to get the right support, so your child isn’t missing out on nutritious foods they could actually tolerate. Show Notes: More about Karina and Nourishing Kids! 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Her Podcast The Easy Feed dives into popular topics - check it out here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 63 : Comparisonitis and our mental load as mums
05/12/2025
Episode 63 : Comparisonitis and our mental load as mums
I want to take a moment to acknowledge all the incredible mums out there. Whether it’s Mother’s Day or just another busy day, the role you play in your family’s life is nothing short of amazing. Today, I’m diving deep into something we all struggle with—comparisonitis—and the mental load we carry as mums. It’s all too easy to get caught up in comparing ourselves to others, whether it’s how we look, what our kids are eating, or the seemingly perfect lives we see online. This episode will help you realise that you’re doing an incredible job, even if it feels like it’s never enough. In this episode, I discuss: Comparisonitis How exhausting it can be.and why it's so important to recognise when it’s happening and how to break the cycle. The Mental Load of Motherhood Mums often wear multiple hats every day. I dive into how managing your family's needs can feel overwhelming, and how to lighten the load. Why Perfection is Overrated It's easy to feel like you're failing when things aren’t perfect. I discuss why embracing imperfection is key to better mental health and parenting. Filling up our Cup We all need a little self-care. I share some strategies to carve out time for yourself, even if it’s just a few minutes a day. If you’re feeling overwhelmed or doubting yourself, take a moment to breathe and remember that you’re doing the best you can. Your kids are loved, they’re fed, and they’re thriving. And that’s what matters. Show Notes: More about Karina and Nourishing Kids! 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 62: Why Choosing Kids Snacks is Harder than ever
04/28/2025
Episode 62: Why Choosing Kids Snacks is Harder than ever
Today, I’m diving into a topic that I know so many of you are grappling with – how to navigate the confusing world of kids’ snacks. Between the supermarket minefield and the misleading marketing, it’s no wonder choosing healthy snacks for fussy eaters feels almost impossible. In this episode, I break down why it’s so tricky, how food manufacturers are exploiting loopholes, and what you can do to better support your child’s nutrition without feeling overwhelmed or guilty. If you're ready for some honest truths, a bit of perspective, and practical, achievable tips from your trusted paediatric dietitian, then tune in! In this episode, I share: The snack aisle minefield How marketing tricks are leading parents astray and what to look out for. Small swaps, big impact Simple, realistic changes you can make today to improve your child’s diet without the overwhelm. How processed snacks are fuelling picky eating Why fast sugars and low-fibre foods are impacting your child’s mood, behaviour, and long-term health. What to check on food labels The top three things you need to scan for when picking up a snack Practical snack solutions for busy mums Where to find my brand new supermarket snacks guide packed with quick, easy food options for children. Show Notes: More about Karina and Nourishing Kids! 📒 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Her Podcast The Easy Feed dives into popular topics - check it out here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 61 : Taming The Sugar Monster Over Easter
04/14/2025
Episode 61 : Taming The Sugar Monster Over Easter
Taming The Sugar Monster Over Easter Easter is such a special time, filled with family, connection, and yes—plenty of chocolate….which can come with some serious sugar swings and bad behaviour! In this episode, I’m diving into practical ways to help your children enjoy Easter treats, without the chaos. I share my own family’s Easter traditions, including my nonna’s beloved Italian Easter bread, and reflect on how these food memories can shape our children’s relationship with eating. It’s not about restriction—it’s about supporting your child with nourishing food, clear boundaries, and some clever strategies that will make this Easter feel more balanced for everyone. Here’s what we cover in this episode: Sugar Management Made Simple Practical tips to reduce sugar overload without taking away from the fun of Easter. Start the Day Right The importance of what we do first thing. Toddler vs Big Kid Strategies Different approaches depending on age, stage, and your family's approach.. Building Food Memories How family food traditions are so valuable. The Magic of Movement Ideas to get your kids active over the holidays—helping to regulate behaviour and burn off that excess energy. More about Karina and Nourishing Kids! Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here Her Podcast The Easy Feed dives into popular topics - check it out here Karina is a regular on Channel 7, Sunrise. Check out her segments here: For online consultations & personalised support. Click here Karina's popular Kids Food Reviews are here If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating.
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Episode 60 :Vegetarian and Vegan Diets in Kids
03/31/2025
Episode 60 :Vegetarian and Vegan Diets in Kids
Is a vegetarian or vegan diet right for your child? In this episode, I take a deep dive into plant-based eating for kids—covering everything from the different types of vegetarian and vegan diets to the key nutritional considerations parents need to know. With more families choosing to reduce or eliminate meat, it’s essential to understand how to ensure kids get the right balance of nutrients for their growth and development. I also share my personal experience with plant-based eating and why it’s a topic I’m incredibly passionate about. Join me as I break down the pros, the challenges, and the practical ways to make vegetarian and vegan diets work for your little one. What You’ll Learn in This Episode: Types of Plant-Based Diets – Understanding vegetarian, vegan, pescatarian, and flexitarian diets and how they differ. Nutritional Considerations for Kids – The essential nutrients to watch for. Health and Environmental Benefits – Why many families are shifting to plant-based eating. Common Myths and Misconceptions – Debunking the biggest concerns around vegetarian and vegan diets for children. Practical Tips for Parents – How to introduce more plant-based meals without stress, plus simple, nutritious foods that even fussy eaters will enjoy. Show Notes: 🔗 Explore my collection of healthy, kid-friendly recipes: 🔗 Learn more about nutrition for fussy eaters and how to build a healthy diet for fussy eaters with expert advice from a paediatric dietitian. If you’ve been considering a more plant-based approach for your family or just want to ensure your little one is getting all the nutrients they need, this episode is a must-listen!
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Episode 59. How Nova kicked stressful toddler mealtimes to the kerb.
03/17/2025
Episode 59. How Nova kicked stressful toddler mealtimes to the kerb.
Feeding kids can be one of the most frustrating parts of parenting—especially when they refuse everything you put on their plate. In this episode, I sit down with Nova, a wonderful mum and member of Nourishing Kids, who shares her experiences with her fussy eater. Nova shares her experience, the struggles, and the breakthroughs that have transformed how she approaches feeding. If you're feeling overwhelmed with fussy eating, this episode will give you hope, practical strategies, and plenty of laughs—especially with the unexpected role of her cat, Mr. Ted. What we cover in this episode: From stress to success – How Nova shifted her mindset around mealtimes and created a pressure-free environment. The Mr. Ted affect – The hilarious way her cat played a part in everything The power of community – How connecting with other parents gave her the confidence to keep going. Game-changing strategies – The key things she learned in Nourishing Kids that turned things around. If you have ever felt lost, frustrated, or ready to give up on getting your child to eat well, this episode is for you. Doors are Currently Open to Join Nourishing Kids!!! Limited time Only
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Episode 58: Eating Out with Kids – Making Healthier Choices on the Go
03/03/2025
Episode 58: Eating Out with Kids – Making Healthier Choices on the Go
I’m launching my 5 Days to Healthier Kids Challenge—a free, practical guide to improving your child’s nutrition in just a week. Join me and get daily insights, expert tips, and amazing giveaways. Sign up here: Eating out with kids can feel like a battle when the only choices on the menu are nuggets and chips. As parents, we want convenience, but we also want to nourish our kids with healthier options. The good news? Some restaurants are starting to rethink their kids’ menus. In this episode, I dive into the changes happening in the dining scene and share my top tips for navigating mealtimes when eating out. Tune in to hear: Why kids’ menus need an overhaul – The common frustrations parents face when dining out. Simple swaps for a more balanced meal – Easy tweaks to improve your child’s nutrition without sacrificing enjoyment. Creative ordering hacks – How to mix, match, and share meals to offer better options. What to ask for at restaurants – How to advocate for healthier choices on the menu. The sugar trap – Managing sugary drinks and desserts without the mealtime meltdowns. It’s all about small, realistic changes that make a big difference. Plus, I’m launching my 5 Days to Healthier Kids Challenge—a free, practical guide to improving your child’s nutrition in just a week. Join me and get daily insights, expert tips, and amazing giveaways. Sign up here: Healthy kids’ meal ideas: Let’s make eating out easier, healthier, and more enjoyable for the whole family. https://nourishwithkarina.com/nourishingkids
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Episode 57: Tummy Pain in Kids – What’s Really Going On?
02/17/2025
Episode 57: Tummy Pain in Kids – What’s Really Going On?
If your little one frequently complains about tummy pain, you’re not alone. As a mum (and Paediatric Dietitian) I know first-hand how gut issues can impact kids. While many parents are told “ Your child will grow out of it,” the truth is, tummy troubles can have many underlying causes, and waiting it out isn’t always the best solution. In this episode, I break down the four key reasons why kids experience tummy pain and how you can help them feel better – without all the guesswork. What we cover: Common Causes of Tummy Pain – Infections, food sensitivities, stress, and underlying conditions – how to identify what's really going on. The Gut-Brain Connection – How emotions play a massive role in digestive health and when to suspect stress-related tummy pain. Food Intolerances & Sensitivities – Why some children don’t just “grow out of it” and how to spot red flags in their diet. When to Seek Medical Help – Signs your child’s tummy pain could be something more serious, like coeliac disease or IBS. Actionable Steps for Parents – Practical tips on managing tummy pain, plus how a food and symptoms diary can be a game-changer. If your child struggles with gut issues, don’t wait for them to “grow out of it”—let’s get to the root of the problem together. Show Notes & Links: Get my favourite kid-friendly gut-friendly recipes: Find out how I can help: If you found this episode helpful, please leave a review or send me a message on Instagram. I’d love to hear from you.
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Episode 56 : Junk Food Addiction in Kids
02/03/2025
Episode 56 : Junk Food Addiction in Kids
Have you ever felt like junk food is taking over your child’s diet? You’re not alone. The reality is, our kids are bombarded with ultra-processed foods that are specifically designed to be addictive. In this episode, I dive deep into why junk food addiction happens, how it affects children’s health, and—most importantly—what we can do about it. I’m here to help you make informed choices, not to add guilt to your plate. So let’s unpack the science behind junk food cravings, the sneaky marketing tactics targeting our little ones, and practical steps to reduce your child’s reliance on unhealthy foods. In This Episode, We Cover: The Hidden Impact of Junk Food – How processed foods change our kids' brains and fuel addiction. Marketing Tricks & How to Outsmart Them – The billion-dollar industry behind children’s junk food cravings. Food Standards & What’s Really in Our Food – Why regulations aren’t protecting our kids from excessive sugar, salt, and additives. Smart Swaps & Healthy Habits – Simple strategies to cut back on junk food without battles at the dinner table. The Role of Dopamine & Food Cravings – Understanding the brain’s reward system and how to reset it. Our children’s health starts with the choices we make today. One small change, done consistently, can make a huge difference. 🚨 Nourishing Kids is OPEN until Wednesday! 🚨 If you’re ready to take control of your child’s nutrition, join Nourishing Kids before doors close on Wednesday at midnight! This is your chance to be part of a supportive community of mums, all working towards raising healthy eaters. Sign up now: 🔗 Show Notes & Links: Healthy Recipes for Kids: Join Nourishing Kids https://nourishwithkarina.com/nourishingkids Let’s break the cycle of junk food addiction—one mindful choice at a time.
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Episode 55 : Conquering the school lunchbox
01/20/2025
Episode 55 : Conquering the school lunchbox
With a new school term around the corner, it’s time to get back into the lunchbox trenches - with me!!! . I’ll walk you through my tips for building a nutritious, realistic lunchbox while keeping the pressure off. Remember, no lunchbox is perfect, and that’s perfectly okay! We’ll discuss the balance between what kids love and what they need, plus strategies to simplify your routine while making sure your little ones are well-fed and ready to thrive. Highlights: Lunchboxes: More Than Just Food Learn why a lunchbox contributes to a third of your child’s daily nutrition and how to make it count. Protein Predicaments Easy protein-packed ideas that won’t spoil in a lunchbox—even on a hot day! Tackling the Sugar Debate How to strike a balance with treats so kids feel included without compromising their health. Healthy Shortcuts for Busy Mums From freezer hacks to ready-made options, discover how to save time without guilt. Creating Colourful Lunches Simple strategies for adding veggies and fibre to every meal—even for the pickiest eaters. Let’s keep it real and manageable, one small change at a time. 💕 Show Notes: Nourishing Kids Membership Waitlist: Lunchbox Guide: Related Episode: Don’t forget to leave a ⭐️ rating and share your feedback. Together, we can make mealtimes easier for mums and healthier for kids. 🎧 https://nourishwithkarina.com/nourishingkids
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Episode 54 : Why gut health is so important for our children
01/06/2025
Episode 54 : Why gut health is so important for our children
Did you know that a healthy gut influences everything from your child’s mood to their immune system? I’ll walk you through why gut health is a must-focus area, especially during those early developmental years, and share practical tips to help your little ones thrive. Whether it’s choosing the right foods or encouraging simple lifestyle changes, you’ll find plenty of actionable advice in this episode. If gut health has ever felt overwhelming, don’t worry – this is your chance to simplify and take small, meaningful steps towards supporting your child’s health. What’s Inside This Episode? Gut Health and Immunity Learn how a strong gut microbiome boosts your child’s immune system, keeping them healthier and stronger. Focus, Learning, and the Brain Discover the link between gut health and cognitive function, and how it supports focus and development. Better Sleep, Happier Kids Explore how gut bacteria influence sleep hormones like melatonin, helping your little ones sleep soundly. Nutrition Tips for a Healthy Gut Find out which fibre-rich foods and probiotics are best for maintaining a balanced gut microbiome. One Simple Change You Can Start Today Take away an easy, actionable tip that you can implement immediately to improve your child’s gut health. Useful Links: Join the waitlist for my online support program, Nourishing Kids - https://nourishwithkarina.com/nourishingkids Visit my website for free resources : Check out my Healthy Kids Recipes page: . Improve your child's gut health in 30 days, register for my starting January 1!
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Episode 53 : My Top 10 Tips for Keeping Kids Healthy Over the Festive Season
12/23/2024
Episode 53 : My Top 10 Tips for Keeping Kids Healthy Over the Festive Season
It’s Christmas Eve, and for many families, the festive season means joy, excitement… and a whole lot of food challenges! Between constant treats, late nights, and holiday chaos, it can feel tricky to keep our kids on track with healthy habits. But don’t worry—today I’m sharing 10 practical, doable tips to help you balance fun and nutrition over this busy season. Here’s a quick breakdown of the 10 tips we cover: Start the Day Right Kick off with a nutritious breakfast to stabilise blood sugar levels and set the tone for the day. Encourage Balanced Meals Structure meals with a mix of protein, carbs, and colourful veggies for energy and fullness. Keep Treats in Check Set clear boundaries to enjoy treats without overindulging—balance is key. Be Snack Smart Choose high-protein, high-fibre snacks to keep kids full and energised. Stay Active as a Family Incorporate fun, screen-free activities like walks, dance-offs, or backyard games. Stay Hydrated Make water the go-to drink and keep sugary drinks to a minimum. Prioritise Sleep Stick to bedtime routines to avoid cranky, overtired little ones. Be Mindful of Screen Time Limit screens and encourage creative, outdoor, or family-focused activities. Boost Immunity with Nutrient-Rich Foods Include vitamin C, zinc, and fibre-rich foods to keep their immune systems strong. Support Overeaters Use mindful eating strategies and portion tricks to help manage big appetites. Bonus Tip: Get the kids involved in the kitchen—let them play, experiment, and create healthy meals! If you’re keen for easy, healthy recipes to try during the holidays, check out my Healthy Kids Recipes page: . 👉 Don’t forget to register for my free starting January 1! Click the link in the show notes to join—let’s kick off 2025 with simple, practical tips to nourish your family. Wishing you a joyful, love-filled Christmas! https://nourishwithkarina.com/nourishingkids
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Episode 52: Diving Into Hydration: for babies, kids and teens.
12/09/2024
Episode 52: Diving Into Hydration: for babies, kids and teens.
Hello there! In this episode of The Easy Feed Podcast, we’re tackling a topic that often flies under the radar but is absolutely critical—hydration. From babies to teens, staying hydrated is vital for their physical and mental well-being. Dehydration can sneak up on our kids, and recognising the signs early can make all the difference. I’m sharing practical advice on hydration for all ages, plus tips on how to ensure your children are drinking enough—without the sugar-loaded drinks. Highlights from this episode: 1. Why hydration is critical for kids Understanding how dehydration impacts physical and cognitive health, from concentration to mood swings. 2. Spotting the signs of dehydration Learn the key indicators of dehydration for babies, toddlers, and teens—and when to take action. 3. Tailored fluid needs by age Discover age-specific guidelines for how much water kids need daily, from babies to teens. 4. Drinks to avoid and healthier swaps The best hydration choices for kids, plus why sugary drinks and caffeine should stay off the menu. 5. Hydration hacks for busy families Tips to encourage regular water consumption and make hydration a habit in your household. Hydration doesn’t need to be complicated, and by the end of this episode, you’ll have the tools to keep your family happy, hydrated, and healthy. Show Notes: Discover delicious and easy recipes for kids on my website: . Tune in now and join me on this hydration journey! 🌟 Thanks for listening! Don’t forget to leave a review and share this episode with a fellow mum. 💛 https://nourishwithkarina.com/nourishingkids
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