Nutrition for the Early Years

Send us Fan Mail

Could grandparents play a key role in preventing food allergies in babies? In this episode of Nutrition for the Early Years, Dr. Liz Daniels shares a practical, reassuring guide to introducing common allergens like peanuts and eggs. Discover why food allergy recommendations have changed, how early exposure may lower allergy risks, and why babies with eczema may benefit the most. Through a heartwarming family story, Dr. Liz explains how grandparents can support parents and make allergen introduction a positive experience. She also covers safe ways to offer allergenic foods, how often to introduce them, and the warning signs of an allergic reaction. Whether you're a parent or grandparent, this episode offers helpful tips to build confidence, ease worries, and work together to keep little ones safe and healthy.

What You'll Learn:

• Why introducing allergens early can help lower the risk of food allergies in babies.
• How to feel more confident when feeding your grandchild foods that once seemed unsafe.
• What makes some babies more likely to develop food allergies and why timing matters.
• How grandparents and parents can work together to create a safe, consistent feeding routine.
• Simple ways to make allergen exposure a positive, stress-free experience.
• What to watch for after introducing a new food and when to seek medical help.
• Why regular exposure matters more than introducing an allergen just once.
• How to support your grandchild's long-term health while respecting parents' feeding choices.

Episode highlights:
(00:10) A grandparent's guide to introducing food allergens
(02:28) How one grandmother helped her grandchild with early allergen exposure
(04:29) Why food allergy prevention guidelines have changed
(06:10) When to introduce peanuts and eggs to babies
(07:32) Understanding eczema and food allergy risk
(11:06) How grandparents can support parents during allergen introduction
(14:01) Practical ways to introduce peanut butter safely
(20:46) How to recognize allergic reactions and when to seek help
(26:15) Introducing eggs and choosing the right textures
(29:01) How often babies should be exposed to allergens
(30:19) Introducing other common allergens and building a regular routine

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.

Send us Fan Mail

What if the first drops of milk your baby receives could help protect them from infection and support their developing immune system? In this episode of Nutrition for the Early Years, Dr. Liz Daniels talks with researcher, inventor, and human milk advocate Elena Medo about what makes colostrum and breast milk so remarkable. They discuss the immune-supporting parts of human milk, common breastfeeding worries, milk supply after a premature birth, and what parents should know about freezing, storing, and handling expressed milk. Elena also explains important differences between breast milk, formula, and donor milk, along with safety concerns around newer breast milk freeze-drying services. The conversation closes with practical encouragement for expecting and breastfeeding moms, including why support, confidence, and informed feeding choices matter so much.

What You’ll Learn:

• Why breast milk works as a complete biological system rather than a collection of individual nutrients
• How a mom’s diet and overall health may influence milk quality
• Why pumping output does not always reflect how much milk a baby is getting
• What signs may suggest a breastfed baby is not getting enough milk
• Why cleanliness and proper handling matter when expressing and storing milk
• What questions parents should ask before using a breast milk freeze-drying service
• Why mother-to-mother support can make breastfeeding feel more manageable and sustainable
• How parents can approach feeding choices with less guilt and more confidence

Episode highlights:
(2:00) What makes colostrum so powerful
(3:04) Oligosaccharides, immunoglobulins, and immune protection
(5:16) Breast milk and infant formula: key differences
(7:07) Why colostrum is especially important for premature babies
(8:19) Establishing milk supply after preterm birth
(10:21) Freezing and thawing breast milk
(11:59) Lipolysis, odor, and stored milk concerns
(14:20) Common worries about maternal health and breastfeeding
(18:11) How donor milk became part of neonatal care
(19:48) Safety concerns with breast milk freeze-drying
(24:23) How donor milk is processed and pasteurized
(26:41) Building breastfeeding support before baby arrives
(27:46) A final message for all moms

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.

Send us Fan Mail

What if raising a great eater is less about what your child eats and more about how you approach food? In this episode, Dr. Liz Daniels shares three habits she sees in families with confident eaters: trusting kids’ hunger cues, setting loving food boundaries, and modeling a genuine enjoyment of vegetables. She also offers reassurance for parents of picky eaters, especially during ages 2 to 7, with practical ways to reduce mealtime pressure, stop counting bites, and build a healthier relationship with food as a family.

What You’ll Learn:

• How your own confidence can shape the way your child experiences food and mealtimes
• Why focusing too closely on every bite can sometimes create more stress around eating
• How to create family food routines without using shame, punishment, or unnecessary restriction
• Simple ways to model a positive relationship with vegetables and new foods
• Why selective eating during early childhood does not automatically predict future eating habits
• How to recognize when nutrition concerns may deserve professional support
• Why focusing on connection and consistency can be more helpful than chasing perfect meals

Episode highlights:
(1:19) Building confidence in yourself and your child
(4:01) Understanding changes in your child’s appetite
(5:13) Moving away from counting bites
(9:43) Creating healthy food boundaries
(13:08) Food structure and family connection with older kids
(15:23) Handling bedtime snack requests with younger kids
(19:34) Modeling genuine enjoyment of vegetables
(21:34) Understanding picky eating from ages 2 to 7
(22:58) Putting nutrient gap concerns into perspective
(24:36) Knowing when additional feeding support may be needed
(25:22) Looking beyond today’s picky eating habits

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.

Send us Fan Mail

What if your child is getting enough hours of sleep but still isn’t getting the quality sleep their body needs? In this episode, Dr. Liz Daniels sits down with pediatric pulmonologist and sleep medicine specialist Dr. Michelle Hjelm to talk about what healthy sleep looks like in kids, what can disrupt it, and why iron and ferritin sometimes play a role. They break down restless sleep, periodic limb movements, sleep apnea, and the signs parents may notice during the day, including irritability, tiredness, and trouble focusing. Dr. Hjelm also explains when a sleep study is needed, why ferritin treatment can take months, and why iron doesn’t work for every child. Plus, they discuss bedtime routines, nighttime snacks, appetite hormones, and simple ways families can support better sleep while working with their healthcare team.

What You’ll Learn:

• How sleep stages work in children and why sleep quality matters just as much as total hours.
• Signs that restless sleep or periodic limb movements may be affecting your child’s sleep and daytime behavior.
• Why ferritin and iron can play a role in sleep movement disorders and why normal iron levels do not always tell the whole story.
• What parents can expect from iron treatment, including ferritin goals, absorption, lab checks, and treatment timelines.
• How sleep affects mood, learning, appetite, blood sugar, immune health, and overall well-being.
• Practical ways to support sleep through routines, bedtime snacks, and conversations with your child’s healthcare team.

Reach out to Michelle: https://www.linkedin.com/in/michelle-hjelm-md-mmm-63524917a/

Episode highlights:
(3:20) How sleep stages work in babies and children
(6:47) The main causes of poor sleep in kids
(8:20) When a child may need a sleep study
(10:51) Signs of periodic limb movements and restless sleep
(13:59) How iron and dopamine may affect restless sleep
(16:24) How common movement-related sleep disorders are in children
(18:25) The connection between ADHD and restless sleep
(19:49) Why ferritin matters and how the body stores iron
(21:56) Ferritin goals, iron absorption, and treatment timelines
(23:24) When IV iron may be considered
(24:49) Why better sleep can take weeks or months
(27:05) How poor sleep affects behavior, learning, mood, and health
(30:33) Sleep, hunger hormones, appetite, and blood sugar
(33:02) Nighttime snacks and what to consider before bed
(34:39) What the internet often gets wrong about ferritin and sleep

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.

Send us Fan Mail

What if school lunch is doing more for your child, and your community, than you realize? In this episode, Dr. Liz Daniels breaks down the National School Lunch Program, from its history and nutrition standards to what actually lands on a child’s tray today. She explains how school meals support millions of children, why fruit, vegetables, milk, and fortified foods matter, and how school lunch can affect food security, learning, and health. Dr. Liz also compares a real school lunch with her son’s packed lunch, shares three practical ways she handles school meals with her own family, and offers thoughtful guidance for talking with kids about food without shame or judgment. You’ll walk away with more context, less guilt, and a clearer way to decide what works best for your child.

The Dick Van Dyke Show mentioned in the episode: https://www.youtube.com/watch?v=8XStEmwAFVk

What You’ll Learn:

• How the National School Lunch Program has changed and what today’s nutrition standards actually require.
• Why school meals can play an important role in children’s nutrition, learning, and food security.
• How a typical school lunch compares with a packed lunch in calories, protein, fiber, vitamins, and minerals.
• Practical ways to decide when buying school lunch or packing from home makes the most sense for your family.
• How to talk with kids about school food, packed lunches, and other families’ food choices without creating shame or judgment.

Episode highlights:
(2:45) How the National School Lunch Program began
(7:20) Major school lunch changes after 2010
(11:25) Who benefits most from school meals
(14:03) Research on health, learning, and food security
(16:20) Processed foods, fortification, and nutrition
(17:21) New sugar, sodium, and milk standards
(19:15) Breaking down a real school lunch menu
(23:20) School lunch vs. a packed lunch
(26:44) Three ways Dr. Liz handles school lunch at home
(31:58) How parents can avoid food shame and judgment
(34:47) Role-playing better food conversations with kids
(38:02) How parents can help improve school food programs

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.

Send us Fan Mail

What if packing the “perfect” school lunch is creating more stress than it’s worth? In this episode, Dr. Liz Daniels shares her own experience with school lunch guilt, wasted food, picky eating, and the pressure to make every meal healthy. She explains why kids may eat very differently at school, how friendships and busy lunchrooms can affect appetite, and why an unfinished lunchbox is not a reflection of your parenting. You’ll learn four practical ways to lower the mental load, including talking with teachers, visiting your child at lunch, creating a simple lunch-packing system, and adjusting portion sizes to fit your child’s needs. The goal is not perfection. It’s giving kids structure, choice, and time to build healthy eating skills for life.

What You’ll Learn

• Why your child’s school lunch choices are not a measure of your success as a parent
• How friends, noise, schedules, and the school environment can affect how much kids eat
• Simple ways to talk with your child about lunch without pressure, guilt, or judgment
• How to create an easy lunch-packing system that gives kids more age-appropriate independence
• Why smaller portions may reduce food waste and help kids eat a better variety of foods

Episode highlights:

(0:00) Why school lunch creates so much stress for parents
(2:31) Childhood lunch memories and why food may not be the main event
(5:16) School lunch guilt, food waste, cost, and ADHD-related appetite concerns
(9:10) Why talking openly with teachers can help
(11:24) Letting go of control as kids gain food independence
(13:20) Why kids need experience to learn what foods work for their bodies
(16:08) Takeaway #1: Separate your child’s eating from your success as a parent
(17:50) Better ways to talk with kids about lunch
(20:29) Takeaway #2: Visit your child during school lunch
(24:23) Takeaway #3: Create a simple, kid-friendly lunch system
(29:50) Takeaway #4: Rethink school lunch portion sizes
(34:30) How smaller portions can reduce waste and improve variety
(38:16) Using leftover food as helpful feedback
(39:04) Simple portion examples for younger kids
(40:20) Final encouragement for parents packing school lunches

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.

Send us Fan Mail

How can we help our kids feel confident in their bodies when diet culture, social media, AI, and beauty messages are everywhere? Pediatrician and author Dr. Whitney Casares joins Dr. Liz Daniels to share practical ways parents can build healthier conversations around food, movement, appearance, and self-worth. Whitney opens up about her own history with diet culture, what she learned about food noise and GLP-1 medications, and why body confidence matters more than expecting kids to feel positive about their bodies every day. They also discuss what to say when a child criticizes their appearance, why parents should pause before trying to fix the problem, how to support neurodivergent children, and how pediatricians can talk about weight without creating shame. This conversation offers parents a realistic, research-based path toward raising confident, thoughtful kids.

What You’ll Learn:

• Why body confidence may be a more realistic and helpful goal than expecting kids to always feel body positive
• How parents can respond when a child says, “I’m fat,” dislikes their appearance, or experiences body-based bullying
• Why pausing, getting curious, and listening can be more helpful than immediately trying to fix a child’s feelings
• How diet culture, dopamine, food noise, and GLP-1 medications can affect a person’s relationship with food
• How to teach kids about nutrition, movement, social media, AI, and beauty messages without using fear, guilt, or shame

Learn more about Dr. Whitney:

Web: https://www.raisingbodyconfidentkids.com/ and https://www.modernmommydoc.com/

IG: @modernmommydoc

Episode highlights:
(3:05) Why Whitney wrote Raising Body Confident Kids
(6:28) Diet culture, dopamine, food noise, and willpower
(11:28) Helpful scripts for body image conversations
(15:14) Supporting kids based on their individual needs
(17:51) What to do when your child criticizes their body
(21:01) Slowing down and managing parental urgency
(23:30) GLP-1 medications, dopamine, and food noise
(28:48) How Whitney talked to her daughters about GLP-1s
(33:55) Food pleasure, nutrition, and giving kids guidance
(37:09) How pediatricians can discuss food, weight, and health
(40:38) Raising kids with self-compassion and media awareness
(45:45) Why this is an anti-shame approach to parenting

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.

Send us Fan Mail

Could vitamin D be one of the few supplements your child actually needs? In this episode of Nutrition for the Early Years, Dr. Liz Daniels explains why vitamin D matters for growing bones, immune health, and long-term bone strength. She breaks down how much babies, toddlers, older kids, and adults typically need, why breastfed babies often require supplementation, and how fortified milk, fatty fish, and sunlight contribute. You’ll also learn why cheese and yogurt may not provide the vitamin D you expect, how D3 compares with D2, and why sunlight alone may not be enough depending on where you live. Dr. Liz also shares when testing may be useful, when it may not be necessary, and why your child’s diet, location, and health history should guide the conversation with your healthcare team.

What You’ll Learn:

• Why vitamin D is so important for your child’s bones, growth, and immune system
• How much vitamin D babies, toddlers, and older kids need each day
• Why breastfed babies may need supplementation and what options parents have
• Which foods actually provide vitamin D, and why milk, cheese, and yogurt aren’t all equal
• How sunlight, location, diet, and health history can affect whether your child is getting enough

Episode highlights:
(1:32) What vitamin D does in the body
(6:19) Vitamin D and immune system development
(8:21) Peak bone mass and long-term bone health
(13:13) When babies need vitamin D supplementation
(17:23) Maternal supplementation vs. infant vitamin D drops
(21:03) Vitamin D needs for toddlers and older kids
(24:19) Food sources of vitamin D and common misconceptions
(26:31) Vitamin D3 vs. vitamin D2
(28:03) Can kids get enough vitamin D from sunlight?
(32:26) Daily vitamin D recommendations and when to test

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.

Send us Fan Mail

What if one of the simplest ways to support your child’s gut, digestion, and long-term health is something most families are not getting enough of? In this episode, pediatrician Dr. Liz Daniels breaks down why fiber deserves more attention, not just when constipation becomes a problem, but as part of everyday prevention. She explains soluble and insoluble fiber, how fiber feeds healthy gut bacteria, and why whole foods often offer more benefits than gummies and powders. You’ll also learn easy ways to add more fiber through oats, beans, seeds, fruits, vegetables, and resistant starches without completely changing your family’s meals. Plus, Dr. Liz shares practical tips for slowly increasing fiber while helping kids stay comfortable and avoiding unnecessary pressure around food.

What You’ll Learn

• Why fiber plays an important role in digestion, gut health, and long-term wellness
• The difference between soluble and insoluble fiber and what each does in the body
• How much fiber kids need and which foods can help them reach their daily goal
• Why whole-food fiber sources may offer more benefits than fiber gummies and powders
• Simple ways to increase fiber gradually while reducing gas, bloating, and discomfort

Episode highlights:
(2:34) Why fiber matters beyond constipation
(3:40) Soluble vs. insoluble fiber explained
(8:31) How fiber supports gut bacteria and immune health
(12:47) How much fiber kids need
(14:25) High-fiber foods and simple serving ideas
(15:09) Fiber gummies, powders, and supplements
(17:47) Probiotics and the gut ecosystem
(19:40) Why beans and seeds are powerful fiber sources
(21:58) Resistant starch and kid-friendly food ideas
(23:27) How to reduce gas from beans
(24:24) How to safely increase fiber intake
(26:01) Small, realistic changes families can start today

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.

Send us Fan Mail

Could your child’s multivitamin be giving you peace of mind without actually fixing the nutrient gaps you’re worried about? In this episode of Nutrition for the Early Years, Dr. Liz Daniels explains why multivitamins are not “vegetable insurance” and what growing kids truly need for healthy development. She breaks down the role of carbs, fats, protein, vitamins, minerals, fiber, and key nutrients like vitamin D, vitamin E, iron, potassium, and omega-3s. You’ll also learn why food can offer nutrients in ways supplements often cannot, plus simple ways to improve your child’s nutrition without forcing vegetables or overhauling every meal. Most importantly, Dr. Daniels shares when picky eating is normal, when nutrient gaps may need extra attention, and when it’s time to talk with your pediatrician.

What You’ll Learn:

• Why a multivitamin is not a replacement for vegetables
• Which nutrients picky eaters are actually most likely to miss
• Why kids need carbs and fats for healthy growth, not just protein
• How foods can help the body absorb nutrients better than supplements
• Simple ways to fill common nutrition gaps without forcing veggies or overhauling meals

Related: Iron Deficiency in Babies episode:

Apple podcast - https://podcasts.apple.com/us/podcast/ep-31-iron-deficiency-in-babies-why-borderline-is-not/id1865258075?i=1000778509340
YouTube - https://youtu.be/FXVgNjIyrpE

Episode highlights:
(1:22) Why multivitamins are not vegetable insurance
(2:29) What “picky eating” really means
(4:49) The macronutrients kids need for growth
(7:27) Why micronutrients matter for development
(9:01) What is actually inside kids’ multivitamins
(12:10) Fat-soluble vitamins and why food pairing matters
(15:45) Where kids get B vitamins and vitamin C
(16:30) Important minerals kids need
(18:16) What vegetables really provide
(21:36) Potassium and a common nutrition gap
(23:58) Fiber needs and easy food swaps
(25:32) Vitamin E and omega-3 fatty acids
(27:39) Vitamin D and when supplements may help
(28:24) Iron needs in growing children
(29:43) How to assess your child’s diet without panic
(31:07) Building comfort with fruits and vegetables over time
(32:43) The biggest takeaway for parents of picky eaters

NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!

Disclaimer: This podcast is for educational purposes only, not medical advice.