The Easy Feed

After 100 episodes of The Easy Feed, I've decided it's time to pause the podcast for a little while.

This episode is a little different. No lunchbox tips, snack ideas or advice for fussy eaters today. Instead, I wanted to share an update and, most importantly, say a very big thank you.

I've got an exciting project in the works that needs my time and attention, and I'm looking forward to sharing more with you in the future. For now, it feels like the right time to hit pause on The Easy Feed.

Whether you've been listening since the very first episode or you've only recently found the podcast, thank you for being here. I know how much thought, planning and energy goes into feeding a family. From getting dinner on the table to packing lunchboxes, feeding kids can be exhausting, frustrating and overwhelming.

When I started this podcast, I wanted to give parents somewhere to turn for practical, trustworthy advice that makes feeding their children feel a little easier. If you've found a new way to respond when your child refuses dinner, discovered quick and easy ways to boost their nutrition, or simply felt less alone in your feeding challenges, then I'm so glad.

Remember, it's often the tiny wins that make the biggest difference. You don't have to change everything at once. Those little improvements add up.

Although I'm pausing new episodes, all 100 existing episodes will remain available. If you've joined recently, I encourage you to explore the back catalogue and find the topics that are most relevant to your family right now. Sometimes, listening again with a fresh perspective is exactly what we need.

Please share your favourite episodes with other parents who might find them helpful. You can still find me on Instagram at @nourishwithkarina or get in touch through my website.

Thank you for being part of The Easy Feed community. I'm incredibly proud of what we've created together, and I'm so grateful you've spent some of your time with me.

Don't be strangers. Stay in touch.

• Why I'm Pausing The Easy Feed A personal update and the exciting project that needs my focus.

• A Big Thank You to Every Listener Whether you've been here from the beginning or recently joined, your support means so much.

• Making Feeding Kids a Little Easier Why practical, trustworthy advice can help reduce the stress and overwhelm of feeding a family.

• Celebrating the Tiny Wins Small changes matter, and those micro-wins can build momentum over time.

• Revisiting the First 100 Episodes How to revisit the topics that are most relevant to your family's feeding challenges right now.

• Healthy Recipes for Kids

• Nutrition Consultation

• Karina's Recipe Book

• Membership

Stay connected: Find Karina on Instagram at @nourishwithkarina or visit nourishwithkarina.com.

Woo-hoo! It's episode 100 of The Easy Feed Podcast, and I'm so excited to celebrate this milestone with you!

Over the past 25 years as a paediatric dietitian, and 13 years as a mum, I've learnt a lot about feeding kids. So today, I'm sharing 10 of the biggest lessons I've learnt to help make children's nutrition simpler, take the stress out of mealtimes, and help you raise healthy eaters without the pressure to get everything right.

If you've got a fussy eater or picky eater at home, I want you to know that it's rarely just about the food. From understanding the underlying causes of fussy eating to supporting gut health, getting enough iron, and building a healthy relationship with food, there's so much more to feeding kids than what's on their dinner plate.

We'll talk about why pressure often makes feeding harder, why nutrition is a long game, and how small, consistent changes can make a real difference over time. I'll also share why a one-size-fits-all approach doesn't work for every child, and how the way we talk about food and our bodies can shape our children's relationship with eating.

My goal has always been to keep things simple, practical and doable, because feeding kids isn't always easy. You don't need to overhaul your pantry or have a perfectly healthy eater. You just need to start where you are and take one small step at a time.

Whether you're navigating picky eating, looking for nutrition for fussy eaters, or simply wanting to make nutritious foods part of everyday family life, this episode brings together some of the most important lessons from the first 99 episodes.

Thank you for being here for episode 100. It's been an absolute pleasure sharing this journey with you!

1. Your Child Doesn't Need a Perfect Diet Why the overall pattern of eating matters more than one meal, and why imperfect eating is completely normal.

2. Fussy Eating Is Rarely Just About the Food Understanding the underlying causes of picky eating, including sensory sensitivities, anxiety, appetite and the mealtime environment.

3. Why Pressure Makes Feeding Harder How pressure, bribing and constant encouragement can increase anxiety and make children less willing to explore new foods.

4. Gut Health, Iron and Small Nutritional Changes Why fibre, iron-rich foods and healthy fats matter, and how small changes can support children's nutrition over time.

5. Building a Healthy Relationship With Food How parents can model a balanced approach to food, avoid labelling foods as good or bad, and help children develop a positive relationship with eating.

Healthy recipes for kids: https://nourishwithkarina.com/healthy-recipes-for-kids

Recipe e-book: https://nourishwithkarina.com/recipebook

Healthy Kids Supermarket Guide: https://nourishwithkarina.com/guide

Meal planning resources: https://nourishwithkarina.com/planner

Three Week Feeding Kids Reset: https://nourishwithkarina.com/threeweeks

There is so much information out there about what our children should and shouldn't be eating, and honestly, it can feel like a lot. I don't want you trying to do everything, because when we try to do everything, we end up doing nothing.

So in this episode, I'm keeping it simple and sharing the three key areas that I personally focus on for my kids' health: gut health, quality protein and sugar.

First up, we'll talk about why gut health really is at the centre of overall health, and some really simple ways you can increase fibre and plant foods without your child needing to sit down to a huge bowl of vegetables. Then we'll look at protein, particularly the importance of looking beyond dairy and making sure we're getting enough iron and fibre into our children's day.

And finally, we'll talk about sugar. I'm not about banning sugar or making it the forbidden fruit. It's about understanding where sugar is creeping into our children's diets and making some simple changes, particularly with drinks and snacks.

IN THIS EPISODE

Supporting Your Child's Gut Health

Why fibre, plant foods and a diverse gut microbiome are so important for children's health, plus simple ways to increase fibre every day.

Choosing Quality Protein

Why it's not just about getting enough protein, but looking at where that protein comes from and whether your child is also getting enough iron and fibre.

Making Snacks Count

How everyday snacks can be an opportunity to add more iron, fibre and other important nutrients, particularly for picky eaters and fussy eaters.

Reducing Sugar Without Banning It

Why I don't believe in completely avoiding sugar, and how to manage sugary drinks, cereals, yoghurts and snacks without creating unnecessary food rules.

Just Pick One Thing

The biggest takeaway from this episode: don't try to perfect everything. Choose one small change, start there, and build from it.

As a paediatric dietitian and children's nutritionist, I want you to feel confident making simple changes that actually fit into your family's life. It isn't about having the perfect diet. It's about those little improvements we make to our child's day and week that, over time, can make a really big difference.

SHOW NOTES & RESOURCES

Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids

Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation

Karina's Recipe Book: https://nourishwithkarina.com/recipebook

Membership: https://nourishwithkarina.com/membership

Is food causing your child's tummy pain?

Tummy pain is such a common concern in children, but it can be really hard to work out what's actually going on. Is it constipation? Is it a food intolerance? Is anxiety playing a role? Or is there something else that needs to be investigated?

In this episode, I'm breaking down some of the most common causes of ongoing tummy pain in kids, including constipation, lactose and fructose intolerance, and other carbohydrate intolerances.

I'll also talk about something I see far too often: parents removing whole food groups from their child's diet because they think they're helping, when actually they may be unnecessarily reducing their child's fibre, vitamins and overall nutrition.

If you have a picky eater or fussy eater with ongoing tummy pain, it's really important to understand what's causing the symptoms before restricting their diet. The goal isn't to take away as many foods as possible. It's to work out what's causing the problem, manage the symptoms and still make sure your child is getting plenty of nutritious foods.

Is It Really Food Causing the Tummy Pain? Why tummy pain can have many causes, including constipation, illness, anxiety and food-related triggers.

The Constipation That Parents Often Miss Why a child can still poo every day and actually be constipated, and how this can contribute to ongoing tummy pain.

Lactose, Fructose and Carbohydrate Intolerances I explain how different carbohydrates can cause bloating, gas, diarrhoea and cramping in young children.

Why Going Gluten-Free Isn't Always the Answer Why gluten and fructans aren't the same thing, and why unnecessarily removing wheat can have consequences for fibre and nutrient intake.

Finding the Right Plan for Your Child Why a food and symptoms diary can be so useful, and when it's important to get support from a paediatric dietitian or paediatric gastroenterologist.

Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids

Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation

Membership: https://nourishwithkarina.com/membership

There is so much information out there about what our children should and shouldn't be eating, and honestly, it can feel like a lot. I don't want you trying to do everything, because when we try to do everything, we end up doing nothing.

So in this episode, I'm keeping it simple and sharing the three key areas that I personally focus on for my kids' health: gut health, quality protein and sugar.

First up, we'll talk about why gut health really is at the centre of overall health, and some really simple ways you can increase fibre and plant foods without your child needing to sit down to a huge bowl of vegetables. Then we'll look at protein, particularly the importance of looking beyond dairy and making sure we're getting enough iron and fibre into our children's day.

And finally, we'll talk about sugar. I'm not about banning sugar or making it the forbidden fruit. It's about understanding where sugar is creeping into our children's diets and making some simple changes, particularly with drinks and snacks.

IN THIS EPISODE

• Supporting Your Child's Gut Health Why fibre, plant foods and a diverse gut microbiome are so important for children's health, plus simple ways to increase fibre every day.
• Choosing Quality Protein Why it's not just about getting enough protein, but looking at where that protein comes from and whether your child is also getting enough iron and fibre.
• Making Snacks Count How everyday snacks can be an opportunity to add more iron, fibre and other important nutrients, particularly for picky eaters and fussy eaters.
• Reducing Sugar Without Banning It Why I don't believe in completely avoiding sugar, and how to manage sugary drinks, cereals, yoghurts and snacks without creating unnecessary food rules.
• Just Pick One Thing The biggest takeaway from this episode: don't try to perfect everything. Choose one small change, start there, and build from it.

As a paediatric dietitian and children's nutritionist, I want you to feel confident making simple changes that actually fit into your family's life. It isn't about having the perfect diet. It's about those little improvements we make to our child's day and week that, over time, can make a really big difference.

SHOW NOTES & RESOURCES

Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids

Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation

Karina's Recipe Book: https://nourishwithkarina.com/recipebook

Membership: https://nourishwithkarina.com/membership

Have you been hearing all the recent conversations about dairy and iron deficiency in children and wondering, "Should I be worried about how much dairy my child is having?"

In this episode, I'm unpacking the recent media discussion around dairy, extreme iron deficiency anaemia and three Queensland toddlers who sadly died after developing severe iron deficiency anaemia.

Now, I don't want to scare you. But I do want you to be informed.

There's been a lot of discussion and different opinions around this topic, so I'm taking a balanced look at what we know about iron deficiency, where dairy fits into the picture, and why too much dairy can become a problem for young children.

As a paediatric dietitian, I see iron deficiency regularly, particularly in children who are picky eaters, fussy eaters or eating a very limited range of foods. And one of the biggest issues I see is dairy displacing the iron-rich foods that our children need.

Understanding Iron Deficiency vs Iron Deficiency Anaemia I break down the difference between low iron, iron deficiency and iron deficiency anaemia, and why severe deficiency can have a significant impact on a child's health.

How Too Much Dairy Can Contribute to Low Iron We look at why large amounts of milk, cheese and yoghurt can displace nutritious foods containing iron, particularly in children with restricted diets.

Why Young Children Need So Much Iron Find out why babies and toddlers have surprisingly high iron requirements and why we need to be intentional about the foods we're offering.

Signs Your Child May Have Low Iron I talk through some of the signs parents can look out for, including poor appetite, fussiness, tiredness, pale skin, concentration difficulties and pica.

Supporting a Picky or Fussy Eater Practical ways to increase iron-rich foods without relying on red meat, particularly when your child struggles with textures or has a very limited diet.

Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids

Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation

Join the Membership : https://nourishwithkarina.com/membership

Email Karina: [email protected]

Are you wondering whether your child is getting the nutrients they need to grow, learn and thrive?

In this episode of The Easy Feed Podcast, I'm breaking down five of the most important nutrients I believe parents should be paying attention to. While every child is different, we know that some nutrient deficiencies are becoming more common, particularly in children with a limited diet, picky eaters, fussy eaters, or those who struggle to eat a wide variety of nutritious foods.

I'll explain why these nutrients matter, the signs that your child may not be getting enough, and simple ways to support their intake through food first, while also talking honestly about when supplements can play an important role. My goal isn't to overwhelm you with nutrition science, but to help you feel more confident about supporting your child's health one step at a time.

The Five Nutrients Every Parent Should Know Discover why iron, vitamin D, zinc, fibre and omega-3s play such an important role in childrens nutrition and development.

Recognising the Signs of Nutrient Deficiencies Learn the common symptoms that may suggest your child needs extra nutritional support.

Food First, Supplements When Needed Find out when whole foods are enough and why supplements can sometimes be a helpful short-term solution for picky eaters and neurodivergent children.

Supporting Gut Health and Immunity Understand how fibre supports a healthy gut microbiome, immune function and long-term wellbeing.

Building a Strong Nutritional Foundation Simple ways to support a healthy diet for fussy eaters without striving for perfection or adding unnecessary stress.

Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids

Free Kids Nutrition Library: https://nourishwithkarina.com/freeinfo

Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation

Join the Membership Waitlist: https://nourishwithkarina.com/membership

Email Karina: [email protected]

Have you ever thought, "I know what my child should be eating... so why won't they actually eat it?"

If that sounds familiar, you're not alone. In this episode, I'm talking about one of the biggest frustrations parents face. Knowing what healthy eating looks like is one thing, but helping your child become someone who actually wants to eat nutritious foods is something completely different.

We'll explore why feeding children isn't simply about nutrition knowledge. It's about understanding the science and psychology behind how children learn to eat. From appetite and sensory preferences to family routines, mealtime pressure and confidence, there are so many factors that influence whether a child becomes a happy, confident eater.

Whether you're supporting a picky eater, a fussy eater, or simply feeling overwhelmed by mealtimes, this episode will help you shift your focus from what your child should eat to how you can help them get there.

Why Nutrition Knowledge Isn't Enough Understanding why knowing about healthy food doesn't always translate into healthier eating habits.

The Missing Piece Behind Fussy Eating Discover why feeding skills and everyday habits have a bigger impact than simply offering nutritious foods.

The Factors That Shape Children's Eating Learn how appetite, sensory sensitivities, emotions, routine and family dynamics all influence childrens nutrition.

Reducing Pressure at Mealtimes Find out why less pressure often leads to more curiosity, confidence and willingness to try new foods.

Raising Healthy Eaters for Life Simple mindset shifts that help children build a positive relationship with food and develop lifelong eating habits.

Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids

Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation

Join the Membership Waitlist: https://nourishwithkarina.com/membership

Email Karina: [email protected]

Have you ever opened your child's lunchbox after school, only to find half of it untouched, and then watched them come home absolutely starving?

In this episode of The Easy Feed Podcast, I'm unpacking one of the most common concerns I hear from parents: why children are still hungry after their lunchbox. And the answer isn't always as simple as "they didn't eat enough".

We'll explore how protein, fibre and the types of snacks we're packing can dramatically impact our children's energy levels, concentration, blood sugar balance, and hunger throughout the school day. I'll also share some practical strategies to help you make small, realistic improvements to your child's lunchbox without spending hours creating the perfect Instagram-worthy lunch.

Whether you have a picky eater, a fussy eater, or simply a child who comes home ravenous every afternoon, this episode will help you understand how to build a lunchbox that better supports childrens nutrition, healthy energy levels, and long-lasting fullness.

Why Children Feel Hungry After School Discover the common reasons children come home starving, even when they've eaten their lunchbox.

The Missing Protein Problem Learn why protein is essential for concentration, energy, appetite regulation, and supporting a healthy diet for fussy eaters.

How Fibre Keeps Children Fuller for Longer Find out simple ways to boost fibre intake to support gut health, blood sugar balance, and children's nutrition.

The Truth About High-GI Lunchbox Snacks Understand how fast-release carbohydrates can affect mood, focus, and hunger throughout the school day.

Simple Lunchbox Swaps That Actually Work Practical, realistic changes you can make to improve nutrition for fussy eaters without increasing parental stress.

As a paediatric dietitian and childrens nutritionist, I believe the goal isn't to create the perfect lunchbox. It's to make small, consistent changes that support your child's health, nutrition, and relationship with food over time.

Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids

Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation

Join the Membership Waitlist: https://nourishwithkarina.com/membership

Email Karina: [email protected]

In this episode of The Easy Feed Podcast, I'm unpacking one of the biggest challenges parents face with a picky eater or fussy eater: understanding why children resist new foods in the first place. Because the truth is, there isn't one simple reason. Every child is different, and the strategies that work for one family may not work for another.

I'll introduce you to my Feeding Ecosystem Framework, the approach I developed through 25 years as a paediatric dietitian and my own experience as a mum navigating fussy eating. Once you understand the child, the parent, and the feeding environment, you can stop guessing and start using strategies that actually support long-term progress.

Why Your Child Refuses New Foods Explore the most common reasons children reject unfamiliar foods and why it's rarely about being "difficult".

The Hidden Impact of Mealtime Pressure Learn how well-meaning comments, rewards, and encouragement can unintentionally reinforce fussy eating.

The Ripple Effect of Fussy Eating Discover how limited food variety can affect nutrient intake, family dynamics, confidence, and mealtime enjoyment.

Understanding the Feeding Ecosystem Framework A practical look at the three key factors that influence childrens nutrition and food acceptance.

Creating Real Progress Without Power Struggles Find out how to support your child to build trust, confidence, and curiosity around nutritious foods.

If you're raising a picky eater and wondering how to improve nutrition for fussy eaters without turning meals into a battle, this episode will give you a fresh perspective and a practical starting point.

Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids

Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation

Join the Membership Waitlist: https://nourishwithkarina.com/membership