Kids & FamilyParentingHealth & FitnessNutrition

The Easy Feed

Karina Savage

I'm Karina Savage, and welcome to The Easy Feed Podcast!

I'm here to help you nourish your kids more easily.. and to get them actually enjoying healthy foods.

With over two decades of experience in feeding kids, including my own, I've uncovered all the tricks to help get your children eat better and boost their nutrition while saving you precious time in the kitchen.

I get it – the struggle to provide a balanced diet for your family can sometimes feel overwhelming. That's why this podcast is your go-to guide, packed with tips, advice, and practical "doable" solutions to make your life easier.

If you're tired of the stress and worry that often comes with mealtimes, you're in the right place. I'll help to lift that heavy load off your shoulders so you can feel happy, confident, and assured that your kids are growing up healthy and strong.

Tune in to The Easy Feed podcast because together, we're turning those mealtime challenges into a piece of cake – or maybe even some carrot sticks.
I can't wait to inspire you with quick wins to nourish your family.

Let's celebrate happy, healthy kids!

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21 episodes
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September 14 · 19 min
Episode 98: Food Intolerances and Tummy Pain
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. In This Episode 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. Show Notes & Resources Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation Membership: https://nourishwithkarina.com/membership
August 31 · 13 min
Episode 97: My top three things to focus on for kids' health
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
August 17 · 20 min
Episode 96 : Does dairy cause iron deficiency in kids?
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. In This Episode 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. Show Notes & Resources 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: hello@nourishwithkarina.com
August 3 · 23 min
Episode 95: Five important nutrients to focus on in kids.
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. In This Episode 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. 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: hello@nourishwithkarina.com
July 20 · 16 min
Episode 94: You know what your children should eat, so why won't they eat it?
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. In This Episode 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. Show Notes & Resources 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: hello@nourishwithkarina.com
July 6 · 18 min
Episode 93 : Why your child is still hungry after their lunchbox
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 Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation Join the Membership Waitlist: https://nourishwithkarina.com/membership Email Karina: hello@nourishwithkarina.com
June 22 · 25 min
Episode 92 : Why Your Child Will Not Try That New Food.
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 Nutrition Consultation: https://nourishwithkarina.com/nutrition-consultation Join the Membership Waitlist: https://nourishwithkarina.com/membership
June 8 · 30 min
Episode 91: Bread School: How to Choose Better Breads for Our Family.
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
May 25 · 25 min
Episode 90: Constipation in Kids: The Warning Signs Parents Shouldn't Miss
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. 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
May 11 · 20 min
Episode 89 : Why Mindset Is Crucial When Feeding Fussy Eaters
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
April 27 · 26 min
Episode 88 : Supporting overweight children with their health
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
April 13 · 20 min
Episode 87 : What I say very differently after 25 years as a paediatric dietitian
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
March 30 · 28 min
Episode 86: How to Get Kids to Try New Foods
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: hello@nourishwithkarina.com
March 16 · 19 min
Episode 85: Geeking Out Over Kids' Gut Health
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.
March 2 · 21 min
Episode 84 : Why ham is now classified as a Group 1 carcinogen ?
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
February 16 · 20 min
Episode 83: Three Easy Ways to Boost Nutrients This Week
Hello and welcome back to The Easy Feed Podcast. In this episode, I'm sharing three simple, practical ways to boost your child's nutrient intake this week — without overhauling the pantry or creating more stress at mealtimes. As a paediatric dietitian and childrens nutritionist, I know how overwhelming feeding can feel, especially if you have a picky eater or fussy eater at home. So today is about small, doable habit changes that compound over time. No perfection. No extremes. Just realistic shifts that support childrens nutrition, gut health and long-term wellbeing. We talk about why tiny wins matter — how one extra bite, one better swap, one added drizzle can positively influence your child's healthy diet for fussy eaters. Nutrition for fussy eaters doesn't have to be complicated. It has to be consistent. In this episode: Fruit at Breakfast, Every Day How adding fruit supports fibre, antioxidants and iron absorption — and why this small step makes a big difference. Layering Nutrient Powerhouses Simple ways to add nuts and seeds for extra nourishment without changing the meal entirely. Why Extra Virgin Olive Oil Is Liquid Gold The science behind healthy fats, gut health and inflammation — and how to use olive oil daily. Smarter Snack Swaps How to identify high-additive foods and choose better alternatives without going additive-free overnight. Small Habits, Big Impact Why consistency beats intensity when building nutritious foods into busy family life. If you want more quick easy food ideas, healthy recipes for kids and practical support, head to: https://nourishwithkarina.com/healthy-recipes-for-kids For ongoing support, join Nourishing Kids via my website. Let's keep feeding simple, positive and powerful. Show Notes & Resources Explore free tools, healthy recipes, and nutrition guides at: 🔗 https://nourishwithkarina.com/healthy-recipes-for-kids 🔗 https://nourishwithkarina.com/guide 🔗 https://nourishwithkarina.com/planner More about Karina and Nourishing Kids! Join Karina's 5 Days to Healthier Kids Challenge https://learn.nourishwithkarina.com/5-days-to-healthier-kids-challenge 📒 Grab Karina's Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer https://karina-savage.mykajabi.com/offers/GkPU49mj Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here https://nourishwithkarina.com/nourishingkids Karina is a regular on Channel 7, Sunrise. Check out her segments here: https://nourishwithkarina.com/press For online consultations & personalised support. Click here https://nourishwithkarina.com/nutrition-consultation Karina's popular Kids Food Reviews are here https://nourishwithkarina.com/food-reviews If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating. https://nourishwithkarina.easywebinar.live/endfussyeating
February 2 · 18 min
Episode 82: A case study of a fussy eater with ADHD on medication
In today's episode, I walk you through a real-life case I've recently worked on with a family navigating fussy eating alongside ADHD medication. This little boy's food intake had been narrowing for years, his appetite was poor, and his parents were feeling stuck in an exhausting cycle of pressure, worry and frustration around mealtimes. I unpack how ADHD medication can significantly impact appetite, why expecting children to "eat better" during the school day is often unrealistic, and how shifting the focus to when children are naturally hungrier can completely change outcomes. We talk through iron deficiency, constipation, fluid intake, growth concerns and how all of these pieces are deeply connected in children with limited diets. I also share practical, realistic strategies to boost calories and nutrients without forcing more food, reduce stress around lunchboxes, and help parents feel confident that they are not failing their child. This episode is especially relevant if you're supporting a picky eater or fussy eater with low appetite, poor weight gain, or nutrient concerns. If this episode resonates, you're not alone – and there is a clear, supportive way forward. Episode highlights ADHD medication and appetite – Why reduced appetite is common and how to work around it Timing nutrition strategically – Front-loading and back-ending the day to maximise intake Iron, constipation and growth – How low iron and bowel health affect appetite and energy Making foods work harder – Increasing calories and nutrients without increasing volume Reducing mealtime pressure – Supporting a healthier relationship with food for the whole family Show notes Healthy recipes and ideas for children: https://nourishwithkarina.com/healthy-recipes-for-kids
January 19 · 20 min
Episode 81: 5 Ways You Can Make Lunchboxes Easier in 2026
Lunchboxes are coming. Whether you feel ready or not, the school year has a way of creeping up fast. In this episode, I'm walking you through five practical, realistic ways to make lunchboxes easier in 2026 — without aiming for perfection or adding more pressure to your already full plate. As a paediatric dietitian, I see how overwhelming lunchboxes can feel, especially if you're navigating a picky eater or fussy eater. Social media noise, conflicting nutrition advice, and the relentless day-in, day-out nature of packing food can quickly drain your energy. This episode is about bringing it back to simple systems, lowering the bar, and focusing on what actually supports your child's nutrition and your sanity. I share my 3-2-1 lunchbox structure, how to reduce mental load, ways to boost nutrients without changing your child's safe foods, and why "boring" lunchboxes are often exactly what kids need. This is practical guidance for real families, real mornings, and real children — not picture-perfect lunchboxes. If you're trying to support children's nutrition, create a healthy diet for fussy eaters, or just want quick easy food ideas that actually get eaten, this episode is for you. In this episode, I cover: The 3-2-1 Lunchbox System A simple structure to build balanced, nutritious lunchboxes without overthinking. Why Repetition Is Not a Problem How consistent lunchboxes support picky and fussy eaters. Social Media vs Real Life Why online lunchboxes raise the bar unnecessarily — and what to ignore. Nutrient Boosting Without Battles Small tweaks to increase nutrition for fussy eaters using familiar foods. Letting Go of Perfect How to reduce guilt and make lunchboxes sustainable long-term. Helpful links: Healthy recipes for kids: https://nourishwithkarina.com/healthy-recipes-for-kids Lunchbox support and planning tools mentioned in this episode are available at nourishwithkarina.com
January 5 · 17 min
Episode 80: Navigating the Food Additive Maze
In this episode, I'm unpacking one of the most confusing and overwhelming parts of feeding kids today: food additives. This conversation comes straight off the back of my recent TV segments on Sunrise, where we talked about ice creams and ingredients lists. It sparked a lot of questions from parents, and honestly, it highlighted just how far our food supply has shifted over the years. Even foods we once thought were simple are now packed with additives, preservatives, sweeteners and colours that our grandparents wouldn't recognise. In this episode, I walk you through what food additives actually are, why they're used, and why they matter so much for children's nutrition. We talk about the evidence linking artificial colours and preservatives to children's behaviour and gut health, including the well-known University of Southampton study funded by the UK Food Standards Authority. I also share practical, realistic ways to reduce your child's additive load without aiming for perfection. If you're feeding a picky eater or fussy eater and trying to balance convenience with a healthy diet for fussy eaters, this episode will give you clarity, not fear. In this episode, we cover: The modern food problem How ultra-processed foods and misleading marketing have reshaped children's nutrition. What food additives actually are A clear breakdown of preservatives, colours, sweeteners, emulsifiers and more. What the research tells us The link between additives, gut health, inflammation and children's behaviour. Real-life examples parents ask about Ice blocks, "low sugar" products and why some swaps are not as healthy as they seem. Where to start without overwhelm Simple, realistic steps to reduce additives for your child, one food at a time. Helpful links and resources: Karina's Programs and Guides https://nourishwithkarina.com/programsandguides Karina's Supermarket Guru Program https://nourishwithkarina.com/guru
Dec 22, 2025 · 20 min
Episode 79: My wishes for 2026
In today's episode, I'm doing things a bit differently. Rather than diving into a specific nutrition topic, I'm getting personal and sharing my five wishes for 2026—not all food-related, but all close to my heart as a parent and paediatric dietitian. I'm talking about the things that I'd love to see improve/change with our world. It's not all heavy, just honest and real, and hopefully makes you feel less alone in the chaos of feeding kids and managing life. Thank you for being part of this community. Whether you're dealing with a picky eater, trying to navigate nutritious foods for your fussy eater, or just doing your best with quick easy food whilst working full-time, I see you. Here's to a healthier, kinder 2026 for all of us. Episode Highlights Factory Farming & Better Meat Choices Why I'm passionate about reducing factory-farmed meat consumption and practical ways to swap meat for legumes as protein sources for children. The Ultra-Processed Food Problem My son's school holiday eating confession and why Australia's food standards are failing our kids compared to countries like Japan that prioritise childrens nutrition. Ditching Comparison Culture Why parents—especially mothers—need to stop beating themselves up and comparing themselves to others when they're already doing a brilliant job. Creating Less Noise Practical thoughts on reducing the overwhelming daily noise from social media, emails, and constant decision-making that leaves us all scrambled. Being Present with Family My plan to be more intentional with family time, compartmentalise work better, and stop trying to juggle everything at once in 2026. Links & Resources Healthy Kids Supermarket Guide https://nourishwithkarina.com/guide Free healthy recipes your kids: https://nourishwithkarina.com/healthy-recipes-for-kids White Diet Nutrient Booster https://nourishwithkarina.com/white

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