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.

In This Episode

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.

Show Notes & Resources

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]

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.

In This Episode

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.

Show Notes & Resources

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

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.

In This Episode

• 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.

Show Notes & Resources

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.

In This Episode

• 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.

Resources & Links Join one of Karina's Live Free Fussy Eater Training Sessions: Register for Free Live Training Discover Karina's Helpful Guides and Programs Nourish With Karina Shop Nutrition Consultation: Book a Nutrition Consultation

In this episode of the Easy Feed Podcast, I'm talking about something that is so often overlooked when it comes to feeding fussy eaters: your mindset. As a Paediatric Dietitian and mum, I've seen time and time again how the way we think and feel about feeding shapes the entire mealtime experience for our children.

If you're constantly worrying about your child's eating, feeling anxious before meals, second-guessing yourself or feeling like you've failed because your child is a picky eater, this episode is for you. I share why confidence, boundaries and the energy we bring to the table matter just as much as the food itself.

Small shifts in mindset can completely change the atmosphere at mealtimes and support healthier eating habits long term.

Whether you're raising a picky eater, navigating toddler food refusal or trying to improve your child's nutrition without pressure or stress, this episode will help you rethink the way you approach feeding.

In this episode, we discuss:

• Mindset Shapes Mealtimes

• Why Feeding Feels So Emotional

• The Feeding Ecosystem Explained

• Reframing Food Refusal

• Creating Calm, Positive Mealtimes

Show Notes & Resources:

Join one of Karina's Live Free Fussy Eater Training Sessions: Register for Free Live Training

Discover Karina's Helpful Guides and Programs Nourish With Karina Shop

Nutrition Consultation: Book a Nutrition Consultation

In this episode, I'm talking about supporting an overweight child without making food a battleground or creating a difficult relationship with their body in the process.

As a Paediatric Dietitian with 25 years of clinical experience in children's nutrition, I know how much parents worry about getting this wrong. The guilt, the confusion, the fear of saying something that tips their child into disordered eating , it's real, and it matters.

So I'm walking you through exactly how I approach this in consultations. My approach, what i do and what I definitely don't do!!

In this episode, I cover:

• Why I Never Count Calories
• How I talk about hunger and eating
• The psychy of deprivation
• The Plate Balance
• Ultra-Processed Foods and Appetite Control
• Our role as parents

Show Notes

For quick easy food ideas and nutritious foods your family will actually eat: Healthy Recipes for Kids

Access the Free Kids Nutrition Library — blogs, food reviews and guides all in one place: Free Info

Ready to get a personalised plan for your child? Book a consultation here: Nutrition Consultation

In this episode, I'm sharing how my nutrition advice has changed over 25 years as a paediatric dietitian—and why it matters for you and your family. When it comes to navigating a healthy diet for the family, the advice out there can feel overwhelming, contradictory, and at times, just plain wrong.

Over the years, I've had to unlearn a lot. From outdated beliefs about fats and calories to what truly supports children's nutrition, this episode is about cutting through the noise and getting back to what actually works—simple, evidence-based, and grounded in real food.

In this episode, I cover:

• Why I no longer fear healthy fats

• Butter vs margarine: what I now recommend

• How my thoughts on food additives has changed

• Why a calorie is not just a calorie

• Rethinking picky eating strategies

This episode will keep you up to date with the latest nutrition evidence from Karina - Paediatric Dietitian.

Show Notes

Explore more quick easy food ideas and nutritious foods for your family here: https://nourishwithkarina.com/healthy-recipes-for-kids

For more support with picky eaters, children's nutrition, and building a healthy diet for fussy eaters, visit: https://nourishwithkarina.com

If this episode helped you, please leave a review—it helps more parents find trusted, evidence-based nutrition advice ; https://share.google/7ssWDqQOZ0PMzqZQH

Episode 86: How to Get Kids to Try New Foods

If you've got a picky eater or a fussy eater at home who lives on pasta, bread, crackers or beige foods, then this episode is for you. I'm diving into the reality of the "white diet", why so many children get stuck there, and why the usual advice around repeated exposure or "just try one bite" often doesn't work.

In this episode, I walk you through where to start and how to shift things in a way that actually works for your family.

What we cover:

• Why kids get stuck on "white foods"

• Why common feeding strategies fail

• What's really driving picky eating.

• Three practical shifts that work

• Redefining success at mealtimes.

If you're feeling stuck, overwhelmed, or exhausted by mealtimes, you're not alone. This episode will help you take that first step forward.

Show notes:

• Free recipes and ideas: https://nourishwithkarina.com/healthy-recipes-for-kids

• Free guide: https://nourishwithkarina.com/white

• Learn more: https://nourishwithkarina.com

• Email: [email protected]

Gut health is one of my favourite topics, and today I'm fully leaning into it. In this episode, I'm geeking out over kids' gut health and why it plays such a powerful role in your child's mood, immunity, digestion and long-term wellbeing.

If you've ever wondered why gut health is discussed so much online, or what it actually means for your child, this episode breaks it down in simple, practical terms. I explain how the gut microbiome works, why those trillions of microbes matter, and how small daily changes can make a meaningful difference to your child's health.

As a paediatric dietitian working closely with families, I also talk honestly about the reality many parents face — especially if you have a picky eater or fussy eater at home. Improving your child's gut health doesn't mean perfection. It starts with small, doable shifts that help support better children's nutrition over time.

If you're looking for practical guidance around nutrition for fussy eaters, improving fibre intake, and supporting a healthy diet for fussy eaters without pressure or guilt, this episode will give you a clear place to start.

In this episode we discuss:

• What Gut Health Actually Means A simple explanation of the gut microbiome and how bacterial communities influence your child's overall health.

• The Gut–Brain Connection Why gut health affects mood, anxiety, behaviour, sleep and emotional regulation in children.

• The Fibre Gap in Children's Diets The surprising statistics around fibre intake, vegetables and ultra-processed foods in modern childrens nutrition.

• Why Fibre Feeds the Microbiome How nutritious foods rich in fibre help beneficial gut bacteria thrive and improve immunity and wellbeing.

• One Small Change That Makes a Big Difference Practical ways to support your child's gut health today, even if you're dealing with a fussy eater.

Helpful Resources

Healthy recipes and ideas for quick easy food that support childrens nutrition: https://nourishwithkarina.com/healthy-recipes-for-kids

https://nourishwithkarina.com/nourishingkids

If you enjoy the podcast, please leave a quick review or star rating. It helps more parents find evidence-based advice from a children's nutritionist and paediatric dietitian supporting families with picky eaters.

In this episode, I unpack the recent World Health Organization classification of processed meats and what it actually means for you and your family. After discussing this on Channel Seven's Sunrise, the response was immediate. Parents were confused and wanted clarity.

So today, I break it down properly.

We talk through the evidence, the real cancer risk data. Most importantly, I give you simple, realistic swaps using nutritious foods that are budget-friendly and practical for busy families.

Five highlights from this episode:

• What "Group 1 Carcinogen" Actually Means
• The 50 Gram Rule
• What Makes Processed Meat Risky and whether Nitrate Free is OK?
• Why Frequency Matters for Children
• Five Practical Sandwich Swaps

If you're supporting a picky eater or working towards better nutrition for fussy eaters, this episode gives you clarity and action.

Show notes and links:

5 Days To Healthier Kids Challenge https://learn.nourishwithkarina.com/offers/YRVoTAD9/checkout

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

Feeding Kids Reset: https://nourishwithkarina.com/3weeks

Connect with me: https://nourishwithkarina.com