The Easy Feed

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

In this episode . I'm taking you through Bread School and breaking down the different types of bread available, what to look for on the label, and how to make confident choices without feeling overwhelmed. Whether you have a picky eater, a fussy eater, or a child who will only eat white bread, this episode will help you understand where bread fits into childrens nutrition and how to choose the most nutritious option your child will actually eat.

Remember, feeding your child isn't about perfection. It's about making small, realistic improvements that support a healthy diet for fussy eaters and the whole family.

• Wholegrain vs Wholemeal Bread
• The Truth About Sourdough
• How to Read Bread Labels
• Low GI and High Fibre Breads Explained
• My Bread Ranking for Families

As a paediatric dietitian and childrens nutritionist, my goal is to help you make feeding easier, less stressful, and more nourishing for your family.

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

Bread Guide & Blog: https://nourishwithkarina.com/blog/bread

Constipation is one of the most common gut health challenges I see in children, yet many of the early warning signs are often missed. In this episode, I unpack what constipation really looks like in kids, why it's about much more than simply not doing a poo, and how it can affect appetite, feeding behaviours, mood, gut health, and overall wellbeing.

As a paediatric dietitian with 25 years of experience in children's gut health, I explain why constipation is often more complex than just fibre and water. We explore the hidden causes, the role of the gut microbiome, withholding behaviours, toileting routines, and why early intervention matters.

If you're raising a picky eater or fussy eater who struggles with tummy pain, poor appetite, withholding, or irregular bowel habits, this episode will help you understand what's really going on and what practical steps you can take to support your child's health.

• Constipation Is More Than Not Pooing Learn the early signs parents often miss, even when children are still passing stools daily.

• The Hidden Causes Behind Constipation Discover how diet, fluid intake, dairy, withholding behaviours, gut health, and lifestyle factors can contribute.

• The Gut-Brain Connection Explained Understand how constipation can influence mood, focus, behaviour, appetite, and overall wellbeing.

• Why Fussy Eaters Are More At Risk Find out why picky eating patterns, limited food variety, and low fibre intake can impact bowel health.

• Simple Steps Parents Can Take Today Practical strategies to support healthy bowel habits, improve gut health, and reduce constipation early.

LINKS

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