The Easy Feed

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! 

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! 

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 https://nourishwithkarina.com/nourishingkids Her Podcast The Easy Feed dives into popular topics - check it out here https://podcasts.apple.com/au/podcast/the-easy-feed/id1710594874 Karina is a regular on Channel 7, Sunrise. Check out her segments here: https://nourishwithkarina.com/press For online consultations & personalised support. Click here https://nourishwithkarina.com/nutrition-consultation Karina's popular Kids Food Reviews are here https://nourishwithkarina.com/food-reviews If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating. https://nourishwithkarina.easywebinar.live/endfussyeating

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:

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 https://nourishwithkarina.com/nourishingkids  

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: https://karina-savage.mykajabi.com/5-days-to-healthier-kids-challenge 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: https://karina-savage.mykajabi.com/5-days-to-healthier-kids-challenge  Healthy kids' meal ideas: https://nourishwithkarina.com/healthy-recipes-for-kids Let's make eating out easier, healthier, and more enjoyable for the whole family.   https://nourishwithkarina.com/nourishingkids  

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: https://nourishwithkarina.com/healthy-recipes-for-kids Find out how I can help: https://nourishwithkarina.com If you found this episode helpful, please leave a review or send me a message on Instagram. I'd love to hear from you.  

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.

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.

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 - [[click here]] Visit my website for free resources : https://nourishwithkarina.com/freeinfo Check out my Healthy Kids Recipes page: Healthy Recipes for Kids. Improve your child's gut health in 30 days, register for my 30 Days of Nutrition Tips starting January 1!      

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: Healthy Recipes for Kids.

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: Sign up for 30 Days of Nutrition Tips  Discover delicious and easy recipes for kids on my website: Nourish with Karina. Tune in now and join me on this hydration journey!

It's officially ice cream season, and today's episode is all about navigating the frosty aisles with confidence. From vibrant ice blocks to creamy favourites, I'll guide you through the nutritional minefield of what's hot—and what's not—for your kids. Episode Highlights Spotting Hidden Additives Learn how artificial colours and preservatives in ice creams can impact kids' behaviour and health. Surprising Ingredient Lists Find out what's really in popular ice creams and why "reconstituted dairy" isn't as wholesome as it sounds. Healthier Store-Bought Options Discover my top picks for cleaner, healthier ice cream brands, like Proud & Punch and Buller Frozen Yoghurts. Homemade Ice Creams Made Easy Get creative with simple, nutritious recipes, including watermelon mint and berry yoghurt swirl ice blocks. Helping Kids Choose Healthier Treats Tips for guiding your children towards better options without the tantrums. We'll also chat about the latest trends like plant-based ice creams and how to spot genuinely good-for-you treats amidst the hype. If you're ready to cool down with peace of mind, press play now! Show Notes Explore more resources and recipes mentioned in today's episode: Nourish with Karina – Kids Recipes Smoothie recipes for homemade ice blocks (Pikachu, Incredible Hulk, and Bananarama) on my website! Follow me on Instagram for tips and updates on upcoming episodes. Thanks for listening! Don't forget to leave a review and share this episode with a fellow mum.

In this episode of The Easy Feed Podcast, I discuss the importance of having a simple approach to feeding kids - focusing on small steps, small wins.  I'm diving into how you can find clarity and confidence by focusing on one small goal at a time. We explore the power of tiny, consistent actions and how they can lead to big wins at the family dinner table. Here's a taste of what we'll cover:   1. One Step at a Time: By focusing on just one simple goal, we can eliminate overwhelm and build positive momentum. It's about letting go of the “perfect” approach and realising that small wins add up over time.   2. Fibre First: We'll discuss easy ways to boost fibre in your child's diet. Increasing fibre can support gut and immune health, giving your child a strong foundation for overall wellness.   3. Positive Mealtime Vibes: Creating a calm, pressure-free mealtime environment helps children feel safe to explore new foods without stress. I'll share how small adjustments in our approach can improve the entire family's dining experience.   4. Making Peace with Simple Dinners: Sometimes, a meal of eggs on toast can be as nourishing as a more elaborate dinner. We'll talk about how to lower expectations and embrace these simpler options without guilt.   5. Clearing the Confusion: It's easy to feel overwhelmed by conflicting advice on feeding kids, but choosing just one or two reliable sources can provide clarity. I'll explain how this approach can bring peace of mind and reduce the stress of sifting through endless opinions.   Let's keep it simple and build healthy habits together—one meal at a time! Show Notes   Waitlist for Nourishing Kids - https://nourishwithkarina.com/membership Healthy Kids Recipes - https://nourishwithkarina.com/healthy-recipes-for-kids Free resources: https://nourishwithkarina.com/free-info

 In this episode, I'm diving deep into one of my absolute favourite topics - gut health! As someone who's been fascinated by the gastrointestinal system since my Year 9 biology days, I'm thrilled to share the latest research about pre, pro, and particularly postbiotics. This episode builds upon our previous discussion in Episode 30 - Probiotics and Prebiotics in Children, taking your understanding of gut health to the next level!   Key Points We'll Cover: 1. Gut-Brain Connection Your gut truly is your second brain - discover how this amazing connection impacts your child's mood, cognition and overall health   2. Microbiome Magic Learn why a balanced gut microbiome is crucial for nutrient absorption and immune system function   3. Fibre Facts  Explore practical ways to boost your child's fibre intake through everyday foods - it's simpler than you think!   4. Probiotic Power Understanding which probiotic strains actually survive stomach acid and why the LGG strain is particularly beneficial for children   5. Postbiotic Potential Discover these fascinating compounds produced by your gut bacteria and how they benefit your child's health   Helpful Resources:

 Today I share 3 mistakes I've made feeding my children. As a mum of two and a paediatric dietitian with over two decades of experience, I've learned a thing or two about what works (and what doesn't) at mealtimes. Join me as I share my personal journey and insights on: 1. The Silent Dinner Table: Why talking too much about food can backfire, raising anxiety and hindering their natural curiosity about new foods. 2. Persistence and Mindset Matters: How our attitude affects our children's eating habits 3. Celebrating Baby Steps: Recognising small wins in the feeding journey Understand the importance of acknowledging and appreciating the tiny milestones in your child's food acceptance process. 4. Pressure-Free Plates: Next steps for creating a positive mealtime environment   I'll explain why these common pitfalls can hinder our children's relationship with food and offer practical tips to overcome them.  We are ALL learning, evolving and growing as parents. It's normal and totally okay to make mistakes – what matters is how we learn from them and move forward. Show notes: - For more support with feeding your children, check out my Nourishing Kids Membership: -  - -- Explore kid-friendly recipes: https://nourishwithkarina.com/kids-recipes Let's turn those dinner table battles into joyful family memories! - Join me inside Nourishing Kids: Nourish with Karina - Follow me on Instagram for more tips and updates: @NourishWithKarina

  In this episode I'm sharing some of the key ways I try to keep my children healthy and happy while navigating the everyday challenges of parenting.   From boosting their gut and immune health, to ensuring they spend time outdoors, I dive into a holistic approach to their well-being. No one has it all figured out, and I'm certainly not claiming perfection, but these seven strategies have helped me create a healthier, more balanced environment for my kids—and they might help you too!  Join me as I unpack these topics and more, giving you ideas to take home for your own family's well-being.   Discussion Points: Gut and Immune Health Fibre is key to supporting your child's gut and immune health. It feeds the good bacteria in their gut, promoting overall wellbeing.   Keeping Kids Physically Active   Encouraging movement through sports and outdoor activities to support physical and social development.   Limiting Screen Time   Discover tips to manage screen time and reduce its negative effects on your child's wellbeing.   Prioritising Plant-Based Nutrition   Incorporate colourful fruits and veggies to boost your child's immunity and overall health.   Ensuring Adequate Iron and Vitamin C   Pair iron-rich foods with vitamin C to help your child absorb nutrients more effectively.   Making Time for Connection   Spend quality time with your children to strengthen emotional bonds and create lasting memories.   Role Modelling Positive Body Image   Set a healthy example by promoting body positivity and mindful eating habits in your home.   Thank you for joining me on this episode. Let's keep the conversation going about what works best for keeping our kids happy and healthy!   Show Notes: - Check out some of my favourite kid-friendly recipes [here]https://nourishwithkarina.com/kids-recipes. - Learn more about the harmful effects of screens from Screen Sanity, a fantastic organisation helping parents navigate this issue. - Get more tips and guidance in my flagship program, Feeding Kids Reset, available in my *Nourishing Kids Membership*.   Thank you for joining me on this episode. Let's keep the conversation going about what works best for keeping our kids happy and healthy!  

Let's face it – our little ones love to snack! From lunchbox staples to quick, grab-and-go bento box ideas, I'm sharing my best tips for choosing healthier snack options for kids, particularly those aged 18 months and above. We'll unpack everything from muesli bars to rice cakes, and I'll call out brands that deceive parents with false health claims. Plus, I've got some healthier, parent-approved alternatives you can confidently pick up at the supermarket. Key Discussion Points: Here are the updated discussion points with headlines and descriptions:   1. Unmasking Snack Marketing Myths      Learn how to spot misleading claims like “97% yoghurt” that trick parents into thinking they're buying healthy snacks.   2. The Reality of Food Standards in Australia      Understand why current regulations allow excessive amounts of sugar and salt in toddler snacks, and what we can do about it. 3. Decoding Nutrition Labels      Tips for navigating confusing labels so you can make informed decisions about what's really healthy for your kids. 4. Top Healthy Snacks to Choose      Discover my favourite snack options that are low in sugar, nutritious, and easy to pack for toddlers. 5. Alternatives to Deceptive Snacks      Swap out unhealthy, misleading products with real, wholesome alternatives that your kids will love. For more recipes and snack ideas, visit  Kids Recipes https://nourishwithkarina.com/kids-recipes).   Show Notes: - Kids Recipes https://nourishwithkarina.com/kids-recipes - Follow me on Instagram for more snack tips and reels!  

In this episode of The Easy Feed Podcast, we're digging into how to make better choices when eating out with the fam. We all know life gets crazy busy, and sometimes, grabbing a quick meal is the only option. But what if you could enjoy those takeouts without feeling bad? Join me as I drop some practical tips and simple food swaps for different cuisines—from Italian to Chinese, Mexican, Thai, and even your go-to fish and chips.    Key Discussion Points:   1. Healthier Swaps for Italian Favourites—Pizza and Pasta:    - Discover why opting for a thin-crust pizza, loaded with veggies, is a better alternative to the oil-heavy, thick-crust options. Plus, find out why choosing a tomato-based sauce over a creamy one can make all the difference in keeping your pasta dish light and nutritious.   2. Navigating Chinese and Thai Cuisine with Better Choices:    - I'll guide you through selecting healthier options like steamed dumplings, stir-fried vegetables, and lighter soups that are just as flavourful but much better for you and your family.   3. Making Mexican Food Work for You Without the Extra Calories:    - Mexican food is full of vibrant flavours, but it can also be laden with cheese, cream, and fried items. I'll share tips on choosing soft tacos with grilled proteins, fresh salsas, and nutritious sides, so you can enjoy the bold tastes without the extra calories.   4. Tips on Choosing Better Burger Options at Fast-Food Joints:    - Fast food doesn't have to be a guilty pleasure. Find out how to make better choices at burger joints, from selecting grilled chicken burgers over double-patty beef burgers to managing those tempting sides like fries and sugary drinks.   5. How to Enjoy Sushi and Japanese Food While Keeping It Nutritious:    - Sushi is often a go-to for a quick, healthy meal, but not all sushi is created equal.from avoiding tempura rolls to embracing brown rice sushi and nutrient-rich options like avocado, salmon, and edamame, i got tips for you!   So, if you're looking to make smarter choices when dining out, tune in and discover how you can indulge in your favourite foods while still looking after your family's health.   Show Notes: - Explore kid-friendly recipes: Nourish with Karina - Kids Recipes - Join me inside Nourishing Kids: Nourish with Karina - Follow me on Instagram for more tips and updates: @NourishWithKarina

Hey there! As parents, we all want to make the best choices for our children's health. But let's be real, navigating food labels can feel overwhelming at times. In this episode, I'll be sharing some valuable insights on what to look out for when choosing foods for your little ones, especially when it comes to avoiding hidden sugars and picking products that truly nourish their growing bodies.   I've been chatting about food labels all week on various platforms, including a recent TV segment. I'm super excited to condense all that information into this podcast episode just for you.  Key Points Discussed: 1. Understanding Hidden Sugars: Lear how to identify and avoid hidden sugars that often sneak into kids' foods under misleading labels. 2. Top Tips for Choosing Healthy Baby and Toddler Foods: Discover my top three tips for selecting the best products in the supermarket. 3. The Importance of Reading Food Labels: Why it's crucial to check labels carefully and what specific ingredients to watch out for. 4. Regulations and Why They Matter: An overview of current food regulations in Australia and why they might not be as protective as we think. 5. Practical Advice for Parents: How to make informed decisions without spending hours deciphering labels.  I hope this episode helps you feel more confident in your ability to choose the best foods for your children.   Show Notes: - For nutritious recipes and tips, visit: Nourish with Karina  - Follow me on Instagram: @nourishwithkarina - Sign up for weekly updates and more tips: Join my community  Thank you for tuning in, and I'll catch you in the next episode!  

Today I'm sharing my top 10 “go-to” dinners, to make planning dinner a whole lot easier! These are meals that I regularly cook for my family – they're healthy, simple, and, most importantly, they work! Episode Highlights: 1. Cheats Pasta - Simple, quick, and always a hit with the kids.  2. Poke Bowls - A versatile meal that can be customised for each family member.   3. Satay Chicken - A one-pot wonder with secret additions to boost the nutrition.  4. Easy Green Curry - A simple yet flavourful green curry that can be adjusted to suit various taste buds!  5. Homemade Pizza - Get the kids involved in making their own pizzas with whole grain bases and various toppings like cheese, veggies, and lean meats.  6. Schnitzels - either homemade or I share my favourite shop bought option!.   7. Stir Fry - a fast and healthy dinner option, served deconstructed or mixed!   8. Sushi - a favourite with the kids!... and/or rice paper rolls!  9. Soup! - including little hacks to make it more fun and increase acceptance!  10. Wraps - either Mexican or a simple chicken wrap... for those nights when you need something super quick.   I hope these dinner ideas inspire you and make mealtimes a little easier and more enjoyable. Remember, there's no judgement here – some weeks are scrappy, and that's perfectly okay. The goal is to get some nutritious food on the table without the stress.  For more recipes and tips, visit Nourish with Karina . Let me know which dinner is your favourite and if you have any go-to meals you'd like to share!  Happy cooking!

In today's episode, I reflect on lessons learnt both a mum and a paediatric dietitian.  Feeding children can be quite a journey, filled with trials and triumphs. What I know now is very different from what I knew back when I started out as a paediatric dietitian pre kids! In this episode, I'll be diving into three things I'd do differently if I could start over, and three things I'd definitely keep the same. It's all about learning from our experiences and making life easier for each other. Key Points of Discussion: Avoiding Food Talk at the Table: Learn how reducing food-related conversations can help alleviate mealtime stress and encourage a more relaxed environment. Keeping an Open Mind: Discover the benefits of offering a variety of foods and approaching meals with a positive mindset. Persistence with New Foods: Find out why it's crucial to keep presenting new foods to your kids, even if they initially reject them. Eating Together: Understand the significance of family mealtimes for fostering healthy eating habits and family bonding. Making Food Fun: Explore creative ways to involve your kids in food preparation and make healthy eating enjoyable. Whether you're a mum or a dad, this episode is packed with practical advice and personal stories to help you navigate the ups and downs of feeding your little ones. For more recipes and feeding tips, check out my website: Nourish with Karina . Let's make mealtimes easier and more enjoyable for everyone!

Hey there! Today, we're tackling an important topic that many of us in the Southern Hemisphere are dealing with right now—boosting our children's immune systems during the winter months. With all the viruses and illnesses going around, it's super important to keep our little ones healthy and happy. In this episode, I'll be sharing some easy and natural ways to boost your child's immune health, focusing on dietary and lifestyle choices that can really make a difference. From the power of good gut health to the benefits of whole foods, we've got lots to cover. Discussion Highlights: Gut Health and Immunity: Understanding the crucial role of a healthy gut in supporting your child's immune system. The Power of Whole Foods: How fruits, vegetables, and whole grains can bolster your child's defences against illnesses. The Benefits of Herbs and Spices: Incorporating immune-boosting herbs and spices into your child's diet. Homemade Remedies: Simple recipes like chicken broth and lemon drinks that can provide comfort and nutrition. Supplementation Tips: When and how to use supplements to support your child's immune health, particularly probiotics and vitamins. Tune in and discover how to naturally boost your child's immune system so they can thrive even during the chilly months. And remember, if you need more personalised advice and support, join us in the Nourishing Kids community! Don't forget to check out my website for more delicious and easy kids' recipes: Kids Recipes https://nourishwithkarina.com/kids-recipes

I know how challenging it can be to ensure our active children get the right nutrients to fuel their busy lives. We'll explore the essential components of a balanced diet that supports their energy needs, performance, and overall health. From understanding the role of carbohydrates and proteins to the importance of hydration and the potential use of supplements, we'll cover it all.  Plus, I'll share practical tips and delicious recipes to make meal planning easier and more effective.    Discussion Points:   1. Carbohydrates: The Energy Powerhouse    - Learn why carbohydrates are crucial for active kids and discover the best sources to keep their energy levels stable.   2. Protein for Growth and Recovery    - Understand the role of protein in muscle repair and growth, with tips on incorporating both animal and plant-based proteins into their diet.   3. Fruits and Vegetables: Nature's Boosters    - Explore the benefits of a colourful variety of fruits and veggies to provide essential vitamins, minerals, and antioxidants.   4. Hydration: Staying Energised and Focused    - Get practical advice on keeping your kids hydrated and the role of water and sports drinks in maintaining their performance.   5. Supplements: When and If Needed    - Discuss the need (or lack thereof) for supplements and when they might be appropriate for young athletes.   Links and Resources: - Check out Nourish with Karina Kids Recipes for nutritious and tasty meal ideas. - Visit Sports Dietitians Australia for comprehensive information on sports nutrition. - Learn more about the Nourishing Kids Membership for tailored recipes and meal plans. Join me as we navigate the world of nutrition for sporty kids and ensure they have the fuel they need to succeed!

This week, we're gliding through the aisles of a supermarket-- an adventure to uncover the healthiest choices for our little ones. Join me as we navigate through aisles and discuss how to make informed decisions that nourish our kids and foster healthy eating habits.  Episode Highlights: 1. Healthy Alternatives in the Dessert Aisle: Discover why frozen yogurt can be a better option than ice cream and how to manage portion sizes to keep sugar intake low.  2. Understanding Food Labels: Learn the importance of checking ingredients and nutritional information, especially for products like yogurt drops and muesli bars, to avoid hidden sugars.  3. Navigating the Meat and Fish Sections: Tips on selecting high-quality, locally sourced meat and fish to ensure the best nutrition for your family. 4. Crackers and Snacks: How to choose healthier cracker options and the benefits of pairing them with nutritious dips and spreads.  5. Managing Salty Snacks: Why it's important to limit salty foods like chips and veggie crisps and how to introduce healthier snack alternatives like popcorn and fava beans.  This episode is packed with practical advice to help you make better choices for your kids at the supermarket. From understanding deceptive food labels to finding the best alternatives for your child's favourite snacks, we've got you covered.  As always, thank you for tuning in! Remember to check out my website for more food reviews and nutritious recipes at nourishwithkarina.com . You can also join my Nourishing Kids Membership for access to exclusive content and programs designed to make mealtime a breeze.   Stay healthy and happy, and I'll chat with you next week!

If you are having a hard time managing mealtimes, you are not alone! In this episode, I talk about the struggles of staying motivated to feed our kids, especially in today's busy world. As a mum who has faced these challenges, I will share practical strategies to help you deal with picky eating, time constraints, and the pressure to provide perfect meals. We will discuss ways to simplify your week with menu planning, adjusting expectations, and create a positive mealtime environment. I'll also talk about the importance of involving kids in meal selection and how to consider their nutritional intake more broadly.   Key points of discussion: 1. Menu Planning Magic: How planning 3-4 meals a week can transform your mealtime stress 2. Expectation Adjustment: Why lowering the bar might be the key to happier mealtimes 3. Kid-Approved Recipes: Finding go-to meals that please both children and adults 4. Creating a Positive Mealtime Environment: Tips for fostering a love of food in your children 5. Nutritional Balance: Looking at your child's diet over a week rather than day-by-day   Please know that you are doing your very best - we are ALL a work in progress! Keep going and please know that there is plenty of support for you feeding your kids inside "Nourishing Kids". To learn more head to (https://nourishwithkarina.com/membership). For delicious, kid-friendly recipes, visit: https://nourishwithkarina.com/kids-recipes For the Eat for health - dietary guidelines, click HERE  

Today I delve into the hidden world of toddler snacks, exposing the alarming truth about many popular supermarket options. As a mum and paediatric dietitian, I'm passionate about helping families make informed choices for their little ones' health. Join me as I uncover the deceptive marketing tactics used by food companies, revealing how supposedly 'healthy' snacks can be loaded with sugar, salt, and artificial additives.   Key Discussion Points: High Sugar Content in Popular Snacks: Many toddler snacks contain alarming amounts of sugar, far exceeding recommended limits. Misleading Marketing Claims: Brands often use phrases like "no added sugar" or "made with real fruit" to imply healthiness, even when the product is high in sugar. Decoding Food Labels: Tips on reading and understanding nutrition labels to avoid unhealthy choices. Health Implications: How excessive sugar and sodium can contribute to long-term health issues in children, such as obesity and diabetes. Healthy Snack Alternatives: Recommendations for lower-sugar, low-salt options that are yummy!  Join me as I navigate through the supermarket aisles, shedding light on the good, the bad, and the ugly of toddler snacks. To learn more about getting the good stuff into your child, join me inside Nourishing Kids, head to https://nourishwithkarina.com/membership.

Hey welcome back!  Today, we're delving into the world of food allergies and how to prevent food allergies in babies! Here is what we will cover: 1. Understanding Food Allergies: I'll walk you through the common food allergies affecting many families and explain their underlying causes. 2. Factors Influencing Allergy Risks: How genetics, mode of delivery and feeding choices can impact your baby's risk of developing food allergies. 3. Pregnancy and Allergy Prevention: Learn how your diet during pregnancy can influence your baby's immune system and help reduce allergy risks. 4. Breastfeeding vs. Formula Feeding: I'll share the benefits of breastfeeding and offer guidance on choosing the right formula for your baby. 5. Introducing Gut-Friendly Solids: Get practical tips on starting solids with wholesome, unprocessed foods that support your baby's digestive health. For more info head to  Nourish with Karina  You can also access her infant feeding blogs here: Preventing Food Allergies Blog Introducing Solids Blog    

Welcome back to The Easy Feed Podcast! Today, we're cracking open the topic of eggs and delving into their incredible nutritional benefits for our little ones. Eggs are a fantastic source of high-quality protein and other essential nutrients for both children and adults. Let's explore why eggs are such a powerful food and how you can seamlessly incorporate them into your child's diet. In this episode, I'll cover: 1. Nutrient-Rich Yolk vs. Egg White: I'll break down the differences between egg yolks and egg whites, highlighting why the yolk is packed with nutrients that are vital for your child's growth. 2. Eggs and Cholesterol: I'll clarify the relationship between eggs and cholesterol, debunking common myths and providing you with the latest health insights. 3. Introducing Eggs to Babies: I'll share my tips on how to introduce eggs to your baby's diet safely and effectively to reduce the risk of food allergies. 4. Creative Ways to Incorporate Eggs: From custards and smoothies to quiches and pasta, I'll give you plenty of ideas to make eggs a regular part of your child's meals. 5. Choosing the Right Eggs: I'll discuss the benefits of opting for organic or free-range eggs over caged eggs, focusing on nutrition and animal welfare.   I've always found eggs to be a lifesaver, especially when it comes to ensuring my daughter's protein intake when she isn't keen on meat. They're versatile, nutritious, and easy to prepare in a way that kids love.  For more delicious and nutritious recipes for your kids, don't forget to visit Nourish with Karina Thanks for tuning in!  --- Show Notes: - Visit Nourish with Karina for more kid-friendly recipes.  

Let's dive into the world of canned fish.  Here are key discussion points:  1. Nutritional Benefits: Learn why canned fish is a fantastic source of protein and omega-3 fatty acids, essential for brain development in young children. 2. Mercury Concerns: Understand the importance of monitoring mercury levels in fish and the best choices for your family's health. 3. Practical Tips: Discover whether you should choose canned fish in spring water or oil, and what to watch out for regarding salt content. 4. Recipe Highlights: Get the scoop on my easy salmon cake recipe and the creamy dill sauce that pairs perfectly with it. 5. Sustainable Choices: Find out why selecting MSC-certified canned fish is vital for protecting our oceans and marine life. Don't miss this episode packed with valuable tips and delicious ideas to make feeding your family both nutritious and enjoyable!   Helpful Links - Karina's Kids Recipes - FDA's Mercury Levels in Commercial Fish and Shellfish To learn more about working with me head to nourishwithkarina.com.

Welcome back to The Easy Feed Podcast! In this episode, I discuss the best cooking oils to use and how to balance omega-3 and omega-6 fatty acids. Here are the key points I cover: 1. Choosing the Best Cooking Oils: We'll discuss why extra virgin olive oil and avocado oil are the top choices for your family's meals. 2. How many of the seed oils are processed which can reduce the nutritional value of oils 3. Balancing Fats for Optimal Health: Learn about the importance of omega-3 and omega-6 fatty acids and how to maintain a healthy ratio in your kids' diet. 3. Tips on avoiding highly processed vegetable oils which can be harmful for our health. 4. Incorporating Healthy Fats: Discover how to easily include healthy fats in your child's diet through everyday meals and snacks. 5. Practical Cooking Tips: Simple and effective cooking methods to preserve the nutritional value of your ingredients. To learn more about working with me head to nourishwithkarina.com. To take my free training on fixing fussing eaters, head to https://nourishwithkarina.easywebinar.live/decodingfussyeating  

I'm here to provide some insight as to why you may be feeling stuck in the “Feeding Circle of Despair!”  Join me where we'll explore "Five Reasons You Might Be Feeling Stuck despite trying everything! In this episode, we'll cover: 1. Unrealistic Expectations: How social media and comparison can lead to stress and frustration about your child's eating habits. 2. Developmental Stages: Understanding how your child's age and developmental phase can impact their eating behaviour. 3. Inconsistent Feeding Routines: The importance of maintaining consistent mealtimes and rules to support healthy eating habits. 4. Parental Anxiety: How your own stress and anxiety around feeding can negatively affect your child's relationship with food. 5. Lack of Involvement: Encouraging your child's participation in food shopping, preparation, and mealtime to foster a positive attitude towards food. If you're ready to explore further and discover practical solutions to improve mealtimes, you won't want to miss this episode!  To learn more and join my membership, head to nourishwithkarina.com/membership. To take my free training on fixing fussing eaters, head to https://nourishwithkarina.easywebinar.live/decodingfussyeating  

Mothers play an incredible role in a child's life. As a mum we fulfill SO many roles every single day, and it's important to stop and focus on how we can be our best selves. In this episode, we'll discuss:   1. The Phenomenal Role of Mothers: Taking a moment to appreciate the tireless efforts and countless roles that mothers fulfill daily. 2. Depleted Mother Syndrome: Exploring the real challenges of mental, emotional, and physical exhaustion that many mothers face. 3. Practicing Self-Compassion: Learning to be kinder to ourselves and embracing imperfection in the journey of motherhood. 4. Setting Realistic Expectations: Letting go of perfectionism and finding joy in celebrating small wins, both as mothers and individuals. 5. Filling Up Your Cup: Exploring various strategies to prioritize self-care, whether it's through hobbies, meditation, or building a support network.   Taking care of yourself is really important, so that you are your best ‘you' to take care of your family. I hope this episode helps! Let me know - please leave me a review!   Here's to celebrating the incredible strength and resilience of mothers everywhere. Bye for now!  

Today, I wanted to share some simple information about probiotics, prebiotics, and how they can help keep our gut and immune system in “tip top” shape. In this episode, we'll cover: 1. Understanding Probiotics: What they are, how they benefit our gut, and why they're essential for a robust immune system, especially in children. 2. The Cellular Magic: How probiotics work at a cellular level to fortify our gut lining and protect against infections. 3. Beyond the Gut: Exploring the role of probiotics in managing allergies, eczema, irritable bowel issues, and the impact on mood and food metabolism. 4. Natural Sources vs. Supplements: Discovering where we can find probiotics in natural foods and when supplements can be particularly beneficial. 5. The Power of Prebiotics: Unveiling the importance of prebiotics as food for our gut bugs, including which dietary fibre are essential for gut health. If you're a mum looking to boost your child's immune system, manage gut issues, or simply improve overall health, this episode is for you! And don't forget to leave me a review if you like what you hear!!

I recently shared my thoughts on protein requirements in children on national TV and ABC radio and thought it would be great to share with you too. Understanding the subtleties of this issue is vital for parents who want to ensure their children's health and well-being. In this episode, we'll explore: 1. The Basics of Protein: Understanding why protein is essential for children's growth and development and how it serves as the building blocks for various bodily functions. 2. Nutrient-Rich Foods: Delving deeper into the nutrients found in protein-rich foods beyond just protein itself, such as vitamin E, B group vitamins, zinc, iron, and magnesium. 3. Challenges with Traditional Diets: Examining the pitfalls of relying on a 'white diet' rich in dairy and carbohydrates, which may lead to deficiencies in iron and fiber. 4. Alternative Protein Sources: Exploring diverse protein sources for children, including meat, legumes, tofu, and eggs, and how to incorporate them into meals and snacks effectively. 5. Navigating Protein Supplements: Discussing the role of protein powders and supplements in children's diets, when they might be beneficial, and how to choose wisely. If you want to explore this topic further and have access to a range of nutritional resources specifically designed for parents, check out my Nourishing Kids Membership at nourishwithkarina.com/membership.  

Thanks for joining me today as we explore the world of smoothies, especially for our little ones. In my recent TV segment, we talked about the ups and downs of making healthy smoothies that kids will actually want to drink. In this episode, we'll cover:   1. Smoothie Theory: Discover tips, tricks, and hacks to make smoothies that your kids will adore and that are packed with nutrients. 2. Blender vs Juicer: Learn why using a blender is essential for retaining all the valuable nutrients in your smoothies. 3. Key Ingredients: Explore core ingredients like frozen bananas, vanilla essence, and avocado that can elevate the taste and nutrition of your smoothies. 4. Smoothie Recipes: Get the inside scoop on three delicious and nutritious smoothie recipes: Bananarama, Incredible Hulk, and Pikachu. 5. Additional Tips: Learn about adding protein powders sweeteners like honey, and how to repurpose leftover smoothies into healthy treats.   If you want to make mealtime fun and nutritious for the whole family, join our Nourishing Kids Membership waitlist at nourishwithkarina.com/membership and get access to wholesome and delicious smoothie recipes for kids.   So grab your blender, tune in to this episode, and let's unlock the secrets to creating smoothie magic for your little ones. 

Welcome to The Easy Feed Podcast, Episode 27, where we dive deep into the fascinating world of Gut Health in Kids. Today's topic is close to my heart as a gut health enthusiast!   In this episode, we'll explore:   1. The Gut as the Center of Health: Understanding why gut health is crucial for overall well-being, including digestion, immunity, and even mood regulation.   2. Factors Influencing Baby's Gut: This section delves into the critical first 1,000 days of a child's life and how factors like birth mode, feeding choices, and environmental influences shape their gut microbiome.   3. Recognizing Symptoms of Poor Gut Health: Learning to identify signs such as colic, reflux, constipation, and food allergies that indicate potential gut issues in children.   4. Strategies for Improving Gut Health: Practical tips and dietary approaches to boost children's gut health, including incorporating fiber-rich foods, probiotics, herbs, and spices into their diet.   5. Addressing Concerns and Seeking Support: Empowering parents to seek professional advice and navigate through potential gut health challenges their children may face.   If you're a mum navigating the intricacies of your child's health or simply curious about fostering a healthier gut environment for your little ones, this episode is for you.    To learn more and gain access to exclusive resources and support for nourishing your kids' health, check out Karina's Nourishing Kids Membership at nourishwithkarina.com/membership. 

Hey there, and welcome to The Easy Feed Podcast! This time, we will explore a topic many parents are curious about: sweeteners in our kids' food and whether they're safe.As a mum, I understand the importance of making well-informed decisions about what our little ones consume. So, shall we get started?   In this episode, we discuss: 1. The Sweetener Surge : We'll delve into the widespread use of artificial sweeteners in today's food products, particularly those marketed towards children, and the concerns surrounding their long-term effects. 2.Understanding the Sweetener Spectrum: Differentiate between artificial and nutritive sweeteners, exploring their compositions, uses, and potential health implications. 3. Unpacking Health Risks : uncovering the potential health risks associated with their consumption, including gut microbiome disruptions and immune system impacts. 4. Navigating Parental Choices Get actionable advice on how to navigate the grocery aisles, decipher food labels, and make conscious choices that prioritize your family's well-being and nutritional needs. If you are concerned about how sweeteners can affect your child's health, and wish to make informed decisions about their nutrition, then this episode is for you.  To learn more about nourishing your kids, and gain access to valuable insights and resources, I invite you to join the Nourishing Kids Membership at nourishwithkarina.com/membership.   

As a mum myself, I understand the overwhelming journey of introducing solids to our little ones. In this episode,  I will share valuable insights and tips that will help you navigate this exciting milestone. With my guidance, you can make a smooth transition into your baby's development and feel confident in providing them with the best nutrition possible Here are five key points we'll discuss in this episode: 1. Signs of readiness: Discover the developmental cues indicating that your baby is ready to start solids, from head control to showing interest in food. 2. Nutritional needs: Understand the importance of introducing iron-rich foods and the gradual transition from milk feeds to solid foods for optimal nutrition. 3. Texture progression: Learn about different approaches like baby-led weaning and purees, along with the importance of oral motor development and avoiding choking hazards. 4. Variety and repetition: Explore the benefits of offering a wide variety of foods, repeating exposures, and fostering a positive relationship with food for your baby. 5. Common concerns: Address common concerns such as allergies, feeding issues, and the balance between milk feeds and solids to ensure your baby's healthy growth and development. To learn more and receive ongoing support, join the waitlist for our Nourishing Kids Membership at nourishwithkarina.com/membership. Let's embark on this nourishing journey together!  

  Kids love Easter and chocolate - right?  So how do we keep them healthy over this choc loaded time!     In this episode, I discuss practical tips for managing our children's sugar levels and behaviour over Easter. I dive into:    The Importance of a Hearty Breakfast: Starting the day with a nutritious breakfast can help stabilise blood sugar levels, making children less inclined to reach for more chocolate early in the day. Using specific foods to Slow down the sugar rush to help manage blood sugar levels and behaviour more effectively. Setting Clear Boundaries: Allowing treats but setting clear limits on quantities and frequency can help children enjoy their chocolate mindfully and avoid overindulgence. Putting Treats Out of Sight: Keeping chocolate treats out of sight after the initial consumption can reduce temptation and encourage healthier snacking choices. Exploring Non-Chocolate Easter Gifts   If you're eager to learn more about navigating the Easter sugar rush and creating a harmonious and healthy Easter period for your family, listen to the episode now!   And here's a special invitation for you: If you're looking for ongoing support and guidance in nourishing your kids' health, I invite you to join a supportive community of parents dedicated to nourishing their kids, visit nourishwithkarina.com/membership . Together, we can raise happy, healthy eaters!

Welcome to The Easy Feed Podcast! Today, we will discuss seven amazing ways parents can help their kids eat healthier. As a fellow mum, I get how tough it can be to ensure that our little ones are eating well, so, let's dive in!  In this episode, we'll cover essential topics that every parent should know: 1. Being a positive role model: Learn how your words and actions around food and body image influence your child's mindset. Discover how your eating behaviour and language at mealtimes dramatically influences your child's food preferences. 2. Reducing white foods: Discover strategies to balance the much loved “white diet” with higher fibre whole grains, proteins, and good fats to stabilise your child's energy levels. 3. Smart breakfast choices: Find ways to offer nutritious breakfast options tailored to your child's preferences. 4. Balancing sugar intake: Understand the importance of low sugar NOT “no sugar” and how to teach children how to have a healthy relationships with treat foods. 5. Persistence with new foods: Learn why it's crucial not to give up on offering diverse foods, even if your child initially refuses them. 6. Balanced dinners: Listen to me explain the approximate ratio of carbs, protein, and vegetables at dinner time, to create well-rounded meals for your family. 7. Eating the rainbow: Get tips on encouraging your child to consume various colourful foods across all food groups. Dive into this episode today! To learn more about getting our children to “eat their best lives”.....and join a supportive community of parents dedicated to nourishing their kids, visit nourishwithkarina.com/membership . Together, we can raise happy, healthy eaters!  

Fussy eating affects almost 50% of families with young kids… so it's an issue many of us can't escape. Having said that, it's something that can be improved dramatically with the right strategies. The thing is, you can create an effective action plan until you understand why your child is fussy in the first place. As a mum and pediatric dietitian, in this podcast episode, I share my insights on better understanding why kids are  fussy.  Here are five key points we'll discuss: 1. Understanding the underlying causes of fussy eating. 2. How developmental milestones influence children's eating habits. 3. The role of sensory preferences in food refusal. 4. Recognising other factors like tiredness and feeding environment. 5. Why a one-size-fits-all approach doesn't work and the importance of tailored solutions. If you're tired of mealtime battles and want to learn effective strategies to nourish your child, this episode is for you. I'll also share success stories from parents who've used my methods and seen remarkable changes in their children's eating habits. Ready to take the next step in tackling fussy eating? Learn more about my  flagship fussy eating program inside my Nourishing Kids Membership at nourishwithkarina.com/membership. 

As parents, we can sometimes feel overwhelmed by the prospect of improving our children's eating habits amidst the chaos of daily life. I'm here to give you some simple tips - from swapping out refined sugars to sneaking in extra servings of veggies, we'll explore practical steps to transform your child's diet one bite at a time.   Here are five key points we'll be covering: The Magic of Small Changes: Discover how even the tiniest adjustments, like adding two extra bites of vegetables per day, can yield remarkable long-term results. I break down the math behind it, showing you just how impactful these small tweaks can be.   Navigating Nutrient-Rich Alternatives: Learn how to substitute processed snacks with healthier options without sacrificing taste. From whole-grain bread to homemade muesli bars, we'll explore nutritious alternatives your kids will love.   The Stealthy Veggie Approach: Learn how to increase your child's daily veggie intake without resistance. Whether it's pureed veggies in pasta sauces or grated fruits in baked goods, I'll  uncover clever ways to boost your child's veggie intake effortlessly.   Smart Swaps for Sweet Treats: Explore creative ways to reduce sugar content in your child's favourite desserts and snacks.   Embracing the Journey: Finally, I discuss the importance of patience and persistence in cultivating healthy eating habits. I'll share practical tips to celebrate small victories, empowering you to stay motivated on this journey. So if you're ready to start making small tweaks to your child's day, join me in this episode! Remember, every tiny step counts towards a brighter, healthier future for your little ones. To learn more about how you can work with Karina more closely, head to nourishwithkarina.com/membership.

Lactose is often a quiet offender! Quite often we can feel a bit yuk or bloated by it, without realising it's lactose! In extreme cases, lactose intolerance  causes urgent trips to the toilet with explosive consequences!!   In this episode, I we cover: 1. Understanding Lactose Intolerance: What it is, why it happens, and its evolutionary background.   2. Symptoms and Diagnosis: How to identify if you or your child might be Lactose intolerant.   3. Dietary Adjustments: Exploring lactose-free and dairy-free alternatives to ensure you make the best choices for your family's health and taste preferences.   4. Managing Lactose Intolerance in Children: Practical tips for parents navigating lactose intolerance with young ones, including using lactase enzymes and selecting the right milk substitutes.   5. Beyond Lactose: A brief insight into other potential gut irritants, such as fructose and sorbitol, setting the stage for future discussions on managing tricky tummies.   Lactose intolerance doesn't have to limit the joy of eating or the nutritional balance in your child's diet. If you're keen to learn more about nourishing your kids with confidence and ease, especially if dealing with dietary intolerances or allergies, I invite you to head to my website  www.nourishwithkarina.com to find out more.   Thanks for tuning in, and see you next time! …   Karina x

Today, we're delving into a topic close to many parents' hearts - making vegetables fun for our little ones.    Let's face it, convincing kids to eat their greens can sometimes feel like an uphill battle, but don't worry, I've got some tricks up my sleeve to share with you.   In this episode, we're going to discuss: 1. Understanding Why Kids Resist Veggies: From an evolutionary perspective to taste bud development, we'll explore why children are reluctant to eat their greens.     2. Creating a Positive Food Environment: Learn how to set the stage for enjoyable mealtimes that encourage exploration and experimentation with veggies.     3. Making Veggies Irresistible: Discover simple yet effective ways to enhance the taste and appeal of vegetables, turning them into sought-after treats.     4. Changing the Narrative: Explore how reframing our approach to vegetables can transform mealtime dynamics and empower kids to embrace healthier eating habits.     5. Practical Tips and Tricks: From fun presentation ideas to texture variations, I'll share actionable strategies to make veggies a hit at your family table.   If you're tired of mealtime battles and ready to turn veggies from foe to friend, then this episode is for you!    Remember, parenting is all about adapting and finding what works best for your family. If you are needing an effective feeding plan that will get your kids to eat healthier foods,  check out my Nourishing Kids Membership at nourishwithkarina.com/membership and join the waitlist today! .    Thanks for tuning in, and see you next time! …   PS: Please leave me a review!

On this week's Easy Feed Podcast, I had the pleasure of chatting with Rachel Coons, a mum of four from sunny California. Rachel shared her top tips for saving hundreds every month on your grocery bills. In this episode, you'll learn: How meal planning and only grocery shopping every 2 weeks can save you time and money. Rachel explains why this strategy works so well for reducing impulse purchases. Clever ways to "shop the shelf",  repurpose leftovers and ingredients so food doesn't go to waste. Rachel's trick for freezing fresh spinach was awesome! Why ordering groceries online helps you stick to your budget. Saving money on food is all about being intentional with your buying. How to involve the kids in meal planning and grocery shopping.  Why you don't need to sacrifice nutrition to save money on groceries. It's about priorities and planning. Rachel also shared her amazing membership community The SHOP Society which has helped families save an average of $600 per month on groceries! For more info head here https://www.heyrachelcoons.com/shopsociety If you want to save money on your weekly food shop, listen to this value-packed episode today. I know you'll come away with practical tips to make dinner stress-free and keep more cash in your bank account each month!

Today, I'm diving into an incredibly timely topic – lunchboxes. With most of Australia's kids heading back to school this week, it feels like the perfect moment to share some insights on how to tackle the lunchbox game. I thoroughly enjoyed the school holidays with my little ones, but I'll be honest – my hubby and I were counting down the days until they were back to school, craving that routine and structure. And let's face it, who doesn't find comfort in a bit of routine? Whether your kids are already in school or still at home or in daycare, the tips I'm sharing today are going to be super relevant. How you organize a lunchbox is pretty much how you'd handle lunch at home. Plus, those snack platters? Yeah, similar strategies apply. As I scrolled through old pics of my kids' lunchboxes over the years, it hit me – the lunchbox has evolved. When they were little, I could sneak in more plant-based goodness, but as they've grown, the allure of the junky snacks increased. Tiny teddies, Oreos, shapes – you name it, the requests kept coming.   So, in this episode, I'll be breaking down the evolution of lunchboxes and sharing my insights on keeping them healthy while meeting your kids' cravings. Here are five key discussion points to give you a sneak peek:   1. The Evolution of Lunchboxes: Reflecting on how the contents change as your kids grow older. 2. Navigating Requests for Treats: Managing the shift from wholesome snacks to more indulgent treats. 3. Adapting to Different Family Dynamics: Recognizing that lunchbox strategies vary based on busy schedules and different family setups. 4. The Core Components of a Healthy Lunchbox: Detailing the five key elements – good carbs, protein, fruit, veggies, and healthy snacks. 5. Balancing Healthy and Treats: Discussing the importance of finding a compromise between nutritious choices and occasional treats.   And, hey, if you're keen to explore more about crafting the perfect lunchbox, I've got a free lunchbox guide waiting for you at www.nourishwithkarina.com/lunchbox.   Join me as we delve into the world of lunchboxes and find that sweet spot between what's healthy and what our kids will eat. Remember, it's all about balance! I can't wait for you to tune in and soak up these lunchbox tips. Until then, happy listening! 

  If you want to make eating out with a fussy eater more enjoyable then this episode is for you!    I discuss the challenges of dining out with picky eaters and share my own personal journey eating out with my own fussy eater. The feelings of comparison,  judgment, embarrassment and feeling like a failure - they are all very real, especially when all they want to eat is another bowl of plain pasta!   I recently chatted with a mum who hesitates to dine out with her super fussy eater, a three-year-old with a penchant for plain white rice. Sound familiar?   I offer practical tips to navigate the challenges of eating out with fussy eaters. Discover how to focus on the positives, celebrate your wins, and create a positive feeding environment for your child.   Key Discussion Points: 1. Overcoming the fear of judgment and comparison when dining out with a fussy eater. 2. Shifting focus to the positives.. 3. Embracing a nutritionally balanced week, rather than stressing over a single meal. 4. Practical tips for creating an effective feeding plan and turning dining-out disasters into successes. 5. The importance of socializing and connecting with other mums—don't let fussy eating hinder your enjoyment!   Ready to overcome dining-out dilemmas? Tune in to Episode 16 and gain valuable insights into navigating the world of fussy eaters.   If you're craving more tips and support, head to nourishwithkarina.com/membership and join the waitlist for my membership. Together, we'll make dining out with your fussy eater a stress-free and enjoyable experience!   Remember, you're not alone in this journey. Subscribe, leave a review, and join me in the next episode of The Easy Feed Podcast. Let's make mealtime enjoyable for both you and your fussy eater!

Have you ever wondered about those tiny plastics in bottled water? This episode is a hot one, inspired by my recent appearance on Channel Seven's Sunrise, hear me out about the recent U.S. study revealing shocking levels of nanoplastics. it's time to rethink plastic bottles for our little ones! To access additional resources and dive deeper into this crucial topic, check out my Nourishing Kids membership at nourishwithkarina.com/membership. Don't forget to leave a review and send me a DM on Instagram with any topics you'd like me to cover in future episodes.  Key Discussion Points: 1. Nanoplastics 101: Understand the microscopic plastic threat and why it's more concerning than microplastics. 2. Industry Wake-Up Call: Explore the implications of the study on major beverage industries – from soft drinks to milk. 3. Best Choice for Kids: Stainless steel vs. glass – the ultimate showdown for your child's hydration companion. 4. Maintenance Matters: Keep your water bottle bacteria-free and safe for your family. 5. Fluid Fun for Kids: The fluid requirements for children and creative tricks to keep them hydrated. Whether at home, on the go, or juggling a thousand tasks, join me for an eye-opening chat. Don't miss out on the latest insights to make the right choices for your child's health. Hit play now and discover why it might be time to swap that plastic bottle for a stainless steel sidekick! If you found this episode helpful, share the wisdom with fellow mums and leave a review. Connect with me on Instagram and send in your questions. Let's build a community of informed mums together! Wishing you a hydrating and happy week.

In today's episode, we will be discussing a topic that affects around one in ten children at some point in their lives: constipation. We will explore the various reasons behind it in children and infants, focusing on important developmental milestones that can trigger this issue. To access additional resources and dive deeper into this crucial topic, check out my Nourishing Kids membership at nourishwithkarina.com/membership. Don't forget to leave a review and send me a DM on Instagram with any topics you'd like me to cover in future episodes.  We will discuss the impact of factors such as introducing solid foods, unfamiliar surroundings like daycare or school toilets, and how these can affect your child's bowel health. Here are five crucial points we'll be covering: 1. Normal Bowel Habits: I'll shed light on the variations in bowel habits in children, from babies to toddlers, and what signs indicate constipation. Understanding what's normal is the first step in identifying potential issues. 2. Toilet Training Techniques: I'll provide insights into the importance of good positioning during toilet training. Whether in nappies or using a potty, the right position can significantly impact their ability to have a comfortable bowel movement. 3. Dietary Strategies: We'll discuss the role of fluid and fibre intake in preventing and managing constipation. From the right amount of water for different age groups to fibre-rich plant foods and their impact on gut health, we'll explore dietary approaches to support your child's bowel health. 4. Probiotics and Gut Health: I'll share information on how the balance of gut bacteria, specifically lactobacillus, can play a role in constipation. We'll discuss the potential benefits of probiotics and how they might contribute to maintaining a healthy gut microbiome. 5. Food Intolerances and Medications: We'll touch upon the possibility of food intolerances, especially regarding dairy and gluten, and how a systematic trial can help identify and manage constipation. Additionally, I'll address the use of stool softeners and their role in maintaining bowel regularity. If you want to equip yourself with valuable insights into managing childhood constipation, join me in this episode of The Easy Feed Podcast. Remember, you're not alone in facing these challenges, and there is help available. Tune in for practical tips and expert advice. For more in-depth discussions on parenting and child health, listen to the full episode on your favourite podcast platform. If you want to learn more and stay connected, remember to subscribe and share your thoughts with us. Here's to happy and healthy little ones!  

Welcome back to The Easy Feed Podcast, and a very happy 2024 to all you amazing mums out there!    In today's episode, we're diving deep into a topic that has been a hot discussion in my Nourishing Kids membership: the impact of food additives and preservatives on children's behavior. As parents, navigating the supermarket aisles can be a challenge, especially when faced with an overwhelming array of processed foods containing a myriad of additives. We're uncovering the truth behind these hidden ingredients and their potential links to behavioural issues in our little ones. Here are five key points we'll be exploring: 1.  The Additive Epidemic:  A closer look at the astonishing number of additives and preservatives in children's food today. From artificial colours to sodium benzoate, we'll uncover what's really hiding in those innocent-looking snacks. 2.  ADHD on the Rise:  Exploring the alarming increase in ADHD diagnoses among children over the past two decades. Is there a connection between these diagnoses and the additives present in their diets? 3.  Gut Health Matters:  Delving into recent research that highlights the crucial role of gut health in influencing inflammatory conditions and its potential link to ADHD. Could balancing gut microbes be the key to better behavior? 4.  The Sodium Benzoate Debate:  Unpacking the controversy surrounding sodium benzoate, its presence in popular foods, and the potential health risks associated with its consumption. 5.  Artificial Sweeteners Unveiled:  A critical examination of three concerning artificial sweeteners – aspartame, saccharin, and sucralose – and their potential impact on children's health, including increased risks of diabetes, heart disease, and even cancer. If you're a mum looking to make informed choices about your child's diet and well-being, this episode is a must-listen. Join me as we navigate the complex world of food additives and empower ourselves to make healthier choices for our families. To access additional resources and dive deeper into this crucial topic, check out my Nourishing Kids membership at nourishwithkarina.com/membership. Don't forget to leave a review and send me a DM on Instagram with any topics you'd like me to cover in future episodes. Wishing you all a wonderful day, and bye for now!