First... If you want to raise your child to eat a variety, listen to their body and eat the amount they need, not obsess about or sneak sugar and sweets... and you want to get a step-by-step plan for exactly how to apply these feeding strategies for your family...

Our next cohort for Nourish Together is starting in January, and when you join right now, you'll also get holiday support all through December ❤️

DM me on Instagram @nicolecruzrd, and let me know that you're interested. We still have a few spots open!

The holidays can bring joy, magic… and a lot of food stress.

Between endless cookies and sweets, unpredictable schedules, big family gatherings, and well-meaning relatives who love to comment on your child’s eating, it’s no wonder parents feel overwhelmed this time of year.

In this episode of The Intentional Table, I’m answering the most common questions parents have about navigating food, gatherings, sweets, structure, and family pressure during the holiday season.

If you’ve ever wondered whether you should bring backup food to a holiday meal, how to respond when someone tells your child to “just try a bite,” or how to keep any sense of structure when it feels like a season of endless snacks and grazing... this is for you!

You’ll learn practical strategies and scripts you can start using right away so you can support your child, stay grounded, and create a season that feels calmer and more connected around food.

You’ll hear:

• What to do when your child refuses most holiday foods
• How to handle pressure from relatives (like “finish your plate”)
• Ways to let your child enjoy holiday sweets without feeling like it's spiraling or that you have to be the food police
• How to keep predictable structure when schedules and routines get messy
• How to reduce your own stress and pressure so meals feel easier for everyone

By the end of this episode, you’ll feel more confident navigating holiday meals, sweets, and family dynamics - and you’ll have simple tools to help your child feel safe, supported, and flexible with food.

Let's have this season be a time of connection, trust, and joyful moments together ❤️

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!

First... If you want to raise your child to eat a variety, listen to their body and eat the amount they need, not obsess about or sneak sugar and sweets... and you want to get a step-by-step plan for exactly how to apply these feeding strategies for your family...

Our next cohort for Nourish Together is starting in January, and when you join right now, you'll also get holiday support all through December ❤️

DM me on Instagram @nicolecruzrd, and let me know that you're interested. We still have a few spots open!

In this episode, you're going to hear the step-by-step process to raise your child to eat in a balanced way and get the nutrition they need... without creating guilt or shame. 

We're breaking it all down so you understand the core principles you need to apply to create an Empowered Eating Environment - and how we often miss pieces that leave us feeling like it's not 'working'.

If this resonates, I'm also sharing how you can get more support inside Nourish Together for our next 8 week group program. It will help you lay the foundations to best support your child to eat well and have a healthy relationship with food while reducing stress and chaos for everyone.

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!

Before you dive in! If you're looking for more...

The next round of NOURISH TOGETHER is opening soon >>> Join the WAITLIST to learn more 🩵

Do you find yourself reacting... sometimes even before you realize it... when your child takes another bite of pizza, skips their vegetables, or reaches for a sweet?

You’re not alone. Most parents struggle with what or how their child is eating, and it often triggers strong emotions tied to our own childhood experiences, cultural beliefs, and fears about what our kids “should” eat.

In this episode of The Intentional Table, we dive into why those gut reactions happen, how subtle and obvious reactions can shape your child’s relationship with food, and, most importantly, what to do instead

You’ll learn practical strategies so you can respond from a place of calm and trust your child, stay grounded, and help them build a healthy relationship with food.

You’ll hear:

• Why tension and reactivity can backfire, even when you mean well
• How your subtle cues (tone, body language, “side eyes”) communicate pressure
• Why shame doesn’t work - and how it impacts your child’s eating and self-trust
• How to pause, shift focus, and reset during challenging moments
• Grounding techniques and mantras to help you feel calm and present at the table
• Why detaching from the outcome is key to building trust and long-term healthy habits

By the end of this episode, you’ll have tools to reduce mealtime tension, respond rather than react, and support your child in developing curiosity, confidence, and flexibility with food.

Because their relationship with food - and yours - deserves peace and connection.

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!

Have you ever said something like, “Good job eating your broccoli!” or “Just two more bites and then you can have dessert”?

It probably felt supportive, encouraging, or like you were helping your child eat well.

But what if those well-meaning bribes, praise, and rewards are actually making mealtimes harder and disconnecting your child from their own body cues?

In this episode of The Intentional Table, we’re looking at why praise and rewards seem like they work in the moment, but often backfire in the long run. You’ll learn how these approaches can create pressure (even when they feel positive), increase a child’s fixation on dessert or certain foods, and shift eating into something they do for approval instead of for hunger, curiosity, and satisfaction.

Most importantly, we’ll talk about what to do instead - so your child can eat with confidence, connection, and internal motivation over time.

You’ll hear:

• How praise and rewards can turn eating into a performance
• Why this can disconnect kids from hunger, fullness, and satisfaction
• The subtle ways pressure shows up, even when we don’t think we’re pressuring
• Why dessert and “finish your food” become power struggles
• What to say instead of “good job” (simple, neutral language you can use today)
• How to support exploration without pushing or motivating
• What actually helps kids become confident, curious eaters in the long-term

By the end, you’ll know how to encourage your child with food without pressure... so meals feel calmer, more connected, and more enjoyable for everyone. And no, you don’t have to be perfect. Awareness creates change.

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!

We’ve all heard it: “Sugar is toxic.” “It’s addictive.” “It makes kids hyper.”

It’s no wonder parents feel confused and worried when it comes to sweets.

But what if the problem isn’t sugar itself… it’s the fear surrounding it?

In this episode of The Intentional Table, I’m busting five of the most common myths about sugar… and showing you how that fear and restriction can actually fuel the very imbalance we’re trying to avoid.

You’ll learn what the research really says, how to create a calm, predictable environment around sweets, and what actually helps kids develop a healthy, balanced relationship with them over time.

You’ll hear:

• Why “sugar addiction” isn’t what most people think (and what’s really driving the feeling of being out of control)
• The truth about claims that sugar is “toxic” or “poison”
• Why kids seem to go wild around sweets - and what’s actually happening
• How restriction fuels obsession, and what to do instead
• What your real job is when it comes to helping your child navigate sugar (hint: it’s not teaching them to fear it)

By the end, you’ll understand why sugar isn’t the enemy — fear is, and how to help your child build a peaceful, trusting relationship with sweets that lasts a lifetime.

If you’re wondering where to start, grab my FREE guide- My Kid Has a Sweet Tooth

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!

When it feels like candy is everywhere this time of year—trunk-or-treats, class parties, after-practice bags—it can start to feel overwhelming.
You might be okay with your child having some candy, but when it’s constant, it’s hard to know how to handle it without going overboard or setting up food battles.

In this episode of The Intentional Table, I’m sharing exactly how to navigate Halloween candy so your child can enjoy it - without guilt, shame, sneaking, or power struggles.

We’ll talk about what to avoid saying or doing, what to do instead, and how to handle all that candy after Halloween night in a way that builds trust, not tension.

You’ll hear:

• What not to do on Halloween night (and why it matters more than you think)
• How to talk about candy without guilt, judgment, or restriction
• Why letting kids have more access actually helps them eat in balance
• What to do with all the candy afterward (and what to skip)
• How to handle special situations, like allergies

By the end, you’ll have a clear plan to make Halloween candy fun again - for you and your kids - and to help your child enjoy it without it being an obsession or preoccupation.

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!

If it feels like all your child wants to eat are snacks, sweets, or packaged foods - and no matter what you do, they refuse vegetables or other foods you think they need…

You’re not alone, and there's nothing wrong with your child. In fact, this is completely normal.

But that doesn’t mean you have to give up... or resort to forcing them to eat veggies (or cut out “junk” altogether). 

Often, what’s happening is a combination of natural tendencies, learned behaviors, and the environment around food - all things you can influence.

In this episode, we break down why your child may be gravitating toward certain foods, how your words and actions around food influence them, and what you can do differently to help them explore, enjoy, and actually want to eat other foods.

You’ll learn:

• Why kids tend to want more processed snacks and sweets
• How you label foods can make kids want them even more... or make them not want things like veggies and protein
• Practical strategies you can apply to help your child eat a more balanced diet on their own

If you’ve ever wondered:

• “Why does my child only want snacks or sweets?”
• “How can I help them eat 'better' or make 'better choices'?"
• “Do I just need to get rid of 'junk' altogether?”

…then this episode is for you.

You’ll walk away with a clear framework for shifting the environment, your mindset, and your approach so your child can eat in a balanced way while feeling safe, confident, and trusted around food.

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!

If you’ve tried all the things... read the books, followed the advice on social media, tried recommendations from your pediatrician or best friend - yet mealtimes still feel tense or unpredictable, or you're concerned about what or how your child's eating...

You’re not necessarily doing it wrong - you’re likely just missing a few key pieces.

In this episode, we're bringing everything together to show you why the feeding strategies you’ve been trying might not be working - and what’s missing to make them click.

You’ll learn about the three essential elements every child needs for a healthy, confident relationship with food and how they come together to create an empowered eating environment so your child can eat well and feel good about food.

If you’ve ever wondered:

• “Why won't my child try anything new?”
• “Why do sweets feel so out of control?”
• “What boundaries do I hold without creating power struggles?”

…then this episode is for you.

You’ll walk away with a clear picture of what makes feeding work and how to build the environment your child needs to eat in a balanced way without creating guilt or shame.

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!

Does your child eat in a way that feels out of balance?

Maybe they don't want to try anything new and stick to the same few safe foods.

Or they would eat and eat and eat if you let them. 

Or maybe they seem obsessed with sweets - like that's all they want.

Chances are - they're eating reactively.

It's not on purpose. They're not trying to be difficult. Reactive eating is often subconscious and literally, a reaction. But it can create a lot of power struggles and stress around food.

So today we're diving into what that actually means, why it happens, and what kids really need to be able to eat a variety, listen to their body cues, and eat the amount they need.

And the best part is - this isn't JUST about feeding our kids to eat in a balanced way now. It truly lays the foundation for lifelong healthy habits and behaviors with food. 

Because remember: we're feeding for the future!

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!

When you’re raising kids, it feels natural to want to teach them about “healthy" or "better" choices or to guide them with categories like sometimes foods, growing foods, or good vs. bad foods.

While those labels are well-intentioned, they can create worry, guilt, or even rebellion around food... and that disrupts our kids’ ability to trust themselves and eat in balance.

In this episode of The Intentional Table, I’m breaking down the concept of neutrality when it comes to food. I’ll share how our words shape the way kids see food and themselves, why judgment backfires, and what to do instead.

You’ll hear:

• Why kids are especially vulnerable to black-and-white food labels
• The real consequences of calling foods “good” or “bad” (fear, guilt, rebellion, restriction)
• A personal story about my son in kindergarten and how a “pizza is unhealthy” lesson created unnecessary stress
• The kinds of language that create judgment (and why it doesn’t work)
• Practical ways to talk about food neutrally - using food names, groups, and qualities instead of arbitrary categories
• The three key areas where neutrality matters most in everyday life

By the end of this conversation, you’ll see how shifting your language builds trust, reduces food anxiety, and lays the foundation for your child to enjoy a variety of foods without shame or fear.

Want to connect? Send us a text!

CONNECT with Nicole:

- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call

SUBSCRIBE & REVIEW:

If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review.

Your support helps us reach more conscious and loving parents who need these insight!

Thank you for tuning in and see you next week!