Nutrition for the Early Years

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Will family dinner ever feel peaceful again? Dr. Liz Daniels explains how picky eating, parental worry, and pressure can create a stressful cycle at the table. The good news is that parents can help break that cycle without cooking separate meals or forcing one more bite. In this episode, Dr. Daniels shares four practical shifts: trust children to decide how much they eat, create a warm invitation to the table, release expectations about what they must eat, and use calm, objective language. She also offers simple ideas such as mealtime songs, fun table settings, family reading, and involving children in food preparation. These gentle changes can help children feel safe, listen to their hunger cues, and become more open to food over time, while helping parents build happier family memories.

What You’ll Learn:

• Why picky eating and parental pressure can create a stressful cycle
• How to let children decide how much food they need
• How predictable mealtime routines can help children feel safe
• Why lowering expectations can lead to more peaceful family meals
• How calm, objective language can reduce pressure around food

Make mealtime language more fun: Download the Food Mad Lib and practice simple, pressure-free words with your kids while sharing a few laughs at the table. Grab it here: https://drive.google.com/file/d/1qYerozEw_XC0y3OaGxoa9jKiLuglGs-D/view

Episode highlights:
(0:00) Why peaceful dinners can turn into daily battles
(3:39) How picky eating and parental pressure create a cycle
(9:41) Letting children decide how much to eat
(13:14) Creating a welcoming and predictable mealtime
(17:25) Reducing pressure by shifting your attention
(20:00) Involving children in shopping and food preparation
(24:38) Letting go of unrealistic dinner expectations
(28:20) Using calm, objective language around food
(30:49) Modeling hunger and fullness cues
(33:49) Using books and stories to support connection
(35:13) Rewriting difficult family food experiences

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.

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.

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Could your toddler have low iron even when you are offering healthy, iron-rich foods? Dr. Liz Daniels shares her personal experience with her son’s low hemoglobin and explains why iron deficiency is common, treatable, and never a sign that a parent has failed. You will learn why borderline hemoglobin should not be ignored, how iron supports brain development and growth, and why food alone may not correct an existing deficiency. Dr. Liz also explains the difference between ferritin and hemoglobin, when supplements may be needed, and why breastfed babies can face a higher risk. Plus, she clears up the common belief that protein and iron are the same. This caring, practical episode will help you speak with your child’s healthcare team and make informed feeding choices.

What You’ll Learn:

• Why iron deficiency can happen even when parents do everything right
• Why borderline hemoglobin should not be ignored
• How iron supports brain development, growth, and healthy red blood cells
• The difference between low ferritin and low hemoglobin
• Why iron-rich foods may not be enough to correct a deficiency
• When iron supplements may be needed for babies and toddlers
• Why breastfed babies may have a higher risk of low iron
• How vitamin C can help the body absorb iron from food
• Why protein and iron are not the same
• When follow-up testing can confirm that iron levels have improved

Episode highlights:
(0:00) A parent’s personal experience with low hemoglobin
(3:02) Why iron deficiency is not your fault
(3:44) How iron supports growth and brain development
(5:17) Infant iron stores and major risk factors
(9:19) Why borderline hemoglobin needs attention
(13:08) Iron-rich foods, absorption, and supplements
(16:51) Treating and retesting until the gap is closed
(19:27) Iron supplements for breastfed babies
(21:45) Why protein and iron are not the same
(26:04) Five key takeaways for parents

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.

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Could your baby’s fussiness, spit-up, or unusual stools really be caused by cow milk protein allergy, or is dairy being blamed too quickly? In this episode, Dr. Liz Daniels explains what cow milk protein allergy, or CMPA, is, how it differs from a true IgE dairy allergy, and why normal newborn digestion can look like a food reaction. She shares the key signs parents should watch for, how CMPA is properly diagnosed through dairy removal and reintroduction, and why cutting dairy too soon may create more confusion. You’ll also learn about gentle, hydrolyzed, and amino acid formulas, when dairy may be safely reintroduced, the possible connection with soy, and what current research says about probiotics, gut health, and future food allergies. Most importantly, parents are reminded that babies with CMPA can heal, grow, and thrive.

What You’ll Learn:

• How to tell normal spit-up and fussiness from possible CMPA symptoms
• The difference between CMPA and a true IgE dairy allergy
• Why removing dairy too early may make diagnosis harder
• How dairy elimination and reintroduction help confirm CMPA
• Which formula options may be used for sensitive babies
• When parents may be able to try dairy again
• What CMPA may mean for gut health and future food allergies

Episode highlights: 
(4:06) When spit-up is normal and when CMPA may be suspected
(6:52) IgE dairy allergy vs. cow milk protein allergy
(10:37) How cow milk proteins may affect an immature gut
(13:46) How CMPA is properly diagnosed
(16:16) Why parents should not remove dairy too early
(17:48) Dairy elimination while breastfeeding
(21:29) Gentle formulas vs. hydrolyzed formulas
(23:33) Formula options for diagnosed CMPA
(24:30) When to try reintroducing dairy
(25:19) Soy sensitivity and amino acid formulas
(26:21) Probiotics, prebiotics, and long-term gut health
(28:48) CMPA and the risk of future food allergies

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.

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What if your baby’s constant spit-up is normal, even when it looks like a lot? In this episode of Nutrition for the Early Years, host Dr. Liz explains why babies spit up, how their growing digestive systems play a role, and why many cases are simply a messy laundry problem. She shares how to tell common reflux from warning signs such as poor growth, swallowing trouble, and true projectile vomiting. Dr. Liz also clears up fears about babies choking during sleep, explains why back sleeping remains safest, and discusses why antacids are not always helpful. With reassurance and practical guidance, this episode helps parents understand when to call the doctor, when to keep watching, and why they do not need to feel guilty for having a spitty baby.

What You’ll Learn:

• Why is spit-up common in young babies
• How infant anatomy and digestion affect reflux
• Why the amount of spit-up is not always important
• Why babies should still sleep on their backs
• Which symptoms may need medical attention
• Why reflux medicine is not always needed
• How to feel more confident caring for a spitty baby

Episode highlights:
(1:36) Why does frequent spit-up feel so overwhelming
(3:08) When spit-up commonly begins
(4:26) Why does spit-up often look like more than it is
(6:43) How baby anatomy causes mechanical spit up
(9:27) Safe sleep, choking fears, and back sleeping
(10:40) What normal reflux can look like
(12:29) Poor growth and other warning signs
(13:48) Projectile vomiting and pyloric stenosis
(15:15) Swallowing, airway, and stool concerns
(16:11) What studies say about reflux and antacids
(18:56) When reflux needs added support
(20:48) Final red flags and reassurance for parents

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.

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What if the nutrition choices you worry about most are not the ones that matter most? In this episode of Nutrition for the Early Years, Dr. Liz Daniels shares seven common feeding mistakes parents make during the baby and toddler years. With warmth and honesty, she explains why multivitamins are not always the answer for picky eaters, how kid-friendly leftovers can add to parent guilt, and why oral care should start as soon as teeth come in. She also talks about juice, flavored drinks, salt fears, food labels, and the need for parents to care for their own health too. This episode gives parents simple, guilt-free guidance to focus on what truly helps kids grow strong and build healthy habits from the start.

What You’ll Learn:

• Why food matters more than most supplements
• How to reduce guilt around leftovers
• When to start brushing your baby’s teeth
• Why juice does not need to be a daily habit
• How to focus on the big picture instead of stressing over every label detail
• Why caring for your own health is one of the best ways to support your child’s nutrition

Episode highlights:
(2:44) Mistake 1: Relying on multivitamins for picky eaters
(4:52) Mistake 2: Letting food waste and leftovers create guilt
(9:23) Mistake 3: Skipping early oral hygiene
(11:10) Mistake 4: Offering juice and flavored drinks too often
(12:26) Mistake 5: Worrying too much about salt in home cooking
(16:12) Mistake 6: Focusing too much on tiny label details
(19:19) Mistake 7: Forgetting parent health matters too
(21:04) Final encouragement for raising a healthier next generation

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.

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Could a few simple foods help close common nutrition gaps in your one-year-old’s diet? In this episode, Dr. Liz Daniels shares the five foods she wishes every family knew about as babies grow from breast milk or formula into toddlerhood. She explains why the first 1,000 days matter so much for brain growth, immune support, and long-term development, while reminding parents that perfection is not the goal. You’ll learn why fatty fish, seeds, eggs, beans, and whole milk can make a big difference, especially for nutrients like iron, DHA, vitamin E, choline, fiber, and vitamin D. With practical, budget-friendly tips, this episode helps parents feel more confident feeding their toddler well, one small step at a time.

What You’ll Learn:

• Why nutrition gaps can happen as babies become toddlers
• Why the first 1,000 days are so important for brain growth
• Which nutrients do one-year-olds often need more of
• The top five foods Dr. Liz recommends for one-year-olds
• Simple ways to add these foods without pressure or perfection

Episode highlights:
(0:00) Why nutrition gaps can happen around age one
(1:19) Why variety matters in toddler nutrition
(2:00) The first 1,000 days and brain development 
(5:00) Key nutrients: iron, DHA, vitamin E, choline, and vitamin D
(10:21) Food #1: Fatty fish for iron, DHA, and vitamin D
(13:49) Food #2: Seeds for omega-3s and vitamin E
(18:23) Food #3: Eggs for choline and brain support
(21:24) Food #4: Beans for fiber, choline, and iron
(22:45) Food #5: Whole milk for vitamin D and calcium
(25:36) How to serve these foods without pressure or perfection

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.

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Is added sugar really the problem, or is it the way it quietly shows up in everyday kid foods? In this episode of Nutrition for the Early Years, Dr. Liz Daniels shares clear, caring guidance for parents who want to understand added sugar without fear or shame. She explains why babies under two do not need added sugar, how sugar can affect teeth, gut health, appetite, and long-term health, and why the weekly donut date may not be the biggest concern. You’ll hear where added sugar often hides, including flavored yogurt, drinks, cereal bars, pouches, applesauce, and snacks. Dr. Liz also shares simple ways to talk with kids about sweets, special treats, and food choices that help their bodies grow and feel good.

Dr. Liz Daniels is a nutrition-focused pediatrician and host of Nutrition for the Early Years. She helps parents feel more confident feeding their babies and kids without shame, guilt, or fear.

What You’ll Learn:

• Why is added sugar not recommended under age two
• How added sugar can affect teeth and cavities
• Why sugary drinks can be especially hard on little mouths
• How added sugar may shift gut health and appetite
• Where added sugar hides in common kid foods
• How to think about treats without labeling foods as “good” or “bad”
• Simple swaps that can lower added sugar without stress
• How to talk with kids about food in a calm, helpful way

Episode highlights:
(1:04) Why added sugar can feel like a tricky parenting topic
(1:36) The weekly donut date question from a parent
(2:42) Added sugar guidelines for babies and toddlers
(4:34) Sugar, cavities, and oral health
(5:58) How added sugar can affect gut health
(7:11) Early sugar habits and possible long-term protection
(8:17) Long-term health risks linked to early sugar patterns
(9:40) Why the full diet matters more than one treat
(14:04) Sugary drinks and hidden added sugar
(15:18) Flavored yogurt as a common source of added sugar
(16:24) Bars, snacks, pouches, and “veggie” labels
(19:21) Honey, maple syrup, and other natural added sugars
(20:31) How to talk to kids about sugar without shame
(21:49) Simple swaps for yogurt, drinks, and snacks
(23:31) How much added sugar older toddlers may be getting
(26:03) Portion size ideas for special treats
(30:22) Talking with school-age kids about sweets and peer foods
(35:00) Why food language matters as much as sugar amount
(36:05) One simple first step for reducing added sugar

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.

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Is your newborn getting enough milk, or are you stuck watching every feed, diaper, and sleepy stretch with worry? In this episode of Nutrition for the Early Years, Dr. Liz Daniels shares clear, caring guidance for parents in the first days and weeks of newborn feeding. She explains why advice can change from day to day, what normal newborn weight loss looks like, when milk usually comes in, and why very sleepy babies may need extra support. You’ll hear how jaundice, latch, wet diapers, poop, weight checks, and supplementation all fit together. Dr. Liz also talks about triple feeding, why it should have an exit plan, and how breastfeeding, formula, or combo feeding can all support a growing baby.

Dr. Liz Daniels is a nutrition-focused pediatrician and host of Nutrition for the Early Years. She helps parents feel more confident feeding their babies and kids without shame, guilt, or fear.

What You’ll Learn:

• Why one feeding does not tell the whole story
• What newborn weight loss can look like in the first week
• How to know if milk is coming in
• Why jaundice and sleepiness can affect feeding
• When supplementation or lactation support may help
• How to think about triple feeding without burning out
• Why your feeding goal can still change with love and care

Episode highlights:
(2:47) Why newborn feeding advice changes day by day
(4:55) Normal newborn weight loss and early growth patterns
(6:18) Jaundice, sleepiness, and feeding concerns
(7:00) How to know if milk is coming in
(9:51) When supplementation may help protect feeding and growth
(11:33) Weight trends, follow-up visits, and lactation support
(13:02) Wet diapers, poop, and what output really means
(15:52) Triple feeding and why it should not be a forever plan
(18:30) Setting your personal feeding goal
(20:00) Stories of breastfeeding, combo feeding, and letting go of guilt
(26:34) How to feel more grounded when feeding feels uncertain

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.

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What if the perfect baby food plate is not what your baby needs most? In this episode of Nutrition for the Early Years, Dr. Liz Daniels talks with Kim Grenawitzke and Kary Rappaport from Solid Starts about introducing solids to baby with less fear and more confidence. They answer common parent questions like “when to start solid foods for baby,” “when should babies start eating solids?” and “when can babies eat baby food?” You’ll hear what is baby led weaning, why chewing skills matter, how gagging can be part of learning, and how to think about baby allergic reaction concerns. They also discuss feeding schedules, how a baby feeding chart can help without adding pressure, and why early exposure to flavor and texture can support more confident eating as babies grow.

Kim Grenawitzke is a pediatric occupational therapist with specialty certification in feeding, eating, and swallowing; an international board-certified lactation consultant; and certified neonatal therapist. For more than 15 years, she has worked in both home settings and pediatric acute care, including Children’s Hospital Los Angeles and Lucile Packard Children's Hospital Stanford with speciality practice in neonatal cardiac feeding rehabilitation and breastfeeding high risk infants. Kim earned her Doctorate of Occupational Therapy from the University of Southern California and is the mom to two young girls.

What You’ll Learn:

• Why chewing skills are built through practice, not perfection
• How gagging can help protect babies as they learn to eat
• Why the 6 to 9 month window matters for flavors and textures
• How to support picky toddlers with calm limits
• When feeding struggles may need extra support

Episode highlights:
(1:03) Meet Kim Grenawitzke and Kary Rappaport from Solid Starts
(10:07) How real food helped babies in clinical care
(18:29) Oral motor milestones and chewing reflexes
(27:22) Flavor exposure during the 6 to 9 month window
(34:32) Gagging, choking fears, and safe practice
(43:21) How often babies need meals and practice
(50:52) Toddler picky eating, hunger, and boundaries
(59:20) Red flags that may need feeding support
(1:05:49) Confidence, anxiety, and Solid Starts resources

For an amazing gift from Solid Starts, head over to http://link.solidstarts.com/BaYvFF for 25% off an annual app subscription.  Coupon is NEWSTORY25 - use the promo code on the website for the app!

Learn more about Solid Starts:
solidstarts.com
@solidstarts
[email protected]
https://solidstarts.com/authors/kim-grenawitzke/
https://solidstarts.com/authors/kary-rappaport/ 

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.

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Is postpartum healing less about “bouncing back” and more about building strength for the long run?

In this episode, Dr. Liz talks with postpartum fitness and nutrition expert Val Warner about what moms really need after birth and beyond. Val explains why moms are technically forever postpartum, and why healing takes more than a six-week checkup. You’ll learn how breathwork, pelvic floor care, core rebuilding, strength training, and enough food all work together to support recovery. Val also clears up common myths, including the idea that every mom needs more Kegels or should eat less to lose weight. This episode is a warm reminder that your body deserves care, fuel, and patience in every stage of motherhood.

What You’ll Learn:

• Why postpartum care matters long after birth
• What “forever postpartum” really means
• Why the fourth trimester is so important
• How breathwork supports the core and pelvic floor
• Why more Kegels are not always the answer
• How to rebuild strength safely after having a baby
• Why eating less can hurt energy, hormones, and metabolism
• How under-eating can lead to cravings later in the day
• Why gut health and daily bowel movements matter
• How plant foods support the microbiome
• Simple ways to add more variety to family meals
• Why food should feel flexible, not stressful

Episode highlights:
(0:00) Why moms are technically forever postpartum
(1:45) Val Warner’s story and passion for postpartum care
(4:20) The fourth trimester and pelvic floor support
(7:17) The biggest myth about Kegels
(10:25) Building a strong foundation with breath and core work
(13:09) Why eating less is not the answer
(16:14) Cravings, caffeine, and not eating enough during the day
(18:23) Dr. Liz shares her own postpartum food struggles
(20:51) Gut health, probiotics, and constipation
(23:05) Dysbiosis and the microbiome explained simply
(25:59) How many plant foods to aim for each day or week
(27:42) How to add more plant foods to a basic family dinner
(33:11) Simple exercise and nutrition shifts moms can start today
(35:02) Where to find Val Warner and her resources

 
Grab my free 5 Protein-Packed Snacks Every Tired Mom Needs guide — simple, satisfying snack ideas to boost your energy, support your body, and keep you full (without overthinking it).
https://wellnessbyval.kit.com/proteinsnackguide

Podcast:
https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628

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.