Managing Mealtime Madness – Details, episodes & analysis

In today's episode, Tony Castillo shares his inspiring journey from childhood struggles with body image and dieting to becoming a sports performance dietitian. He discusses how cultural foods have shaped his family traditions and offers practical tips for parents to introduce and normalize these foods for children. Plus, insights on fostering intuitive eating, reducing meal-time stress, and encouraging dads to get involved in feeding their families with easy and actionable tips. 

In this episode you'll hear about: 

• Tony’s personal health journey from being overnight as a child to becoming a sports dietitian
• The impact of parental dieting habits on children’s food perceptions
• Incorporating cultural foods like plantains, yuca, and arepas into family meals
• Strategies for exposing kids to new foods with stories and positive experiences
• Balancing cultural foods with American convenience options
• Introducing children to mindful eating and respecting hunger cues
• Navigating meal-time stress and the importance of flexible routines
• Tips for dads to participate in family meals and food preparation
• Addressing body image and disordered eating in young athletes and active kids
• Practical pre-game and post-game fueling ideas for youth athletes
• Fostering food curiosity and cultural identity in children

Follow Tony on Instagram here

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Have a listener question or feedback? Send me a text!

Support the show

Join the email list to get a list of easy popular family recipes and meal prep tips!

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In this solo episode, Sarah discusses: 

• The benefits of early introduction via baby-led weaning
• Why smaller servings promote better eating habits
• Embracing family-style meals to build independence
• The importance of eating early and flexible bedtime snacks
• How to encourage try-new-food without pressure
• The division of responsibility in feeding
• Managing feeding challenges when kids are not eating
• Balancing treats and sweets with long-term health in mind

Past episodes referred to:

• Starting baby led weaning
• Baby led weaning recipes
• Episode 8: Division of Responsibility
• Episode 11: Tips on Picky Eating from a former picky eater
• Episode 19: Bedtime Snacks
• Episode 31: Sugar and Kids
• Bedtime snacks blog post

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Welcome Samina Qureshi, a Registered Dietitian specializing in gut health and digestive disorders, to the podcast! Sarah and Samina discuss the importance of identifying common digestive issues in kids, and practical tips for managing GI distress and constipation. They discuss:

• How to identify food sensitivities or digestive difficulties in kids
• High fiber sources and ways to introduce them in kids' diets
• Foods and lifestyle changes to help with constipation
• Kid-friendly ways to help with GI distress and bathroom visits
• When and how to take probiotics (this may surprise you!)
• How a varied diet can support gut health and microbiome diversity

Resources mentioned in this episode: US Probiotic Guide
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In this quick solo episode, Sarah shares some of her meals that her family shared last week, including opportunities to improve upon for next week's meals to make things easier, and also highlights what worked well for busy weeks. She also shares some easy recipes for you to try!

Your meals don’t have to be Pinterest-worthy — simple, repeated, even imperfect meals still get the job done.

Don't forget to leave a review for the podcast. I’d love to hear what you all ate last week! Tag me or send me a message with your easy wins.

Chapter markers:

1. Introduction to Meal Planning- 00:00:00
2. Easy Dinner Ideas- 00:03:00
3. Enticing Curiosity at the Table- 00:06:00
4. Using Leftovers Creatively- 00:09:00
5. Balancing Meals with Busy Schedules- 00:12:00

Try these recipes:

- Sweetpotato Chicken Chili

- Pumpkin Protein Oats

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Gisela Bouvier is a media Registered Dietitian based on Florida. In this episode, Gisela shares how to be okay with using convenient and processed foods in her busy lifestyle, while still nourishing her family. She talks about how and why she came to embrace mindful eating after suffering from an eating disorder for many years prior to having her three kids. From that experience, cultivating a good relationship with food is very important to her, and she shares how she does that in her house to get meals on the table, while still working full time. 

We discuss: 

• How mindful eating connects food to memories and traditions.
• Why it's important to avoid labeling foods as good or bad, especially in front of kids
• How and why convenience foods can be nutritious and save time - and how to change our thoughts around them.
• The Cultural food traditions that enrich family meals and connections.
• How parents can create a positive food environment for children.
• Why meal planning can and should reduce stress, not add to it.
• Food should be fun and enjoyable for families!
• Support systems are crucial for navigating diet culture - how to find them 

Learn more about Gisela - Check out her blog and Instagram

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In this episode, Breana Killeen, Sarah speaks with Breana Killeen, a senior food editor at Food & Wine and a dedicated farmer and chef. Breana shares her insights on the unique experiences of raising children on a farm, lessons learned through farming, the importance of family meals, and how these experiences shape their relationship with food. Breana also offers practical tips for busy parents on meal planning and preparation. Her approach to cooking is both accessible and creative, making it easier for families to enjoy nutritious meals together.

Sarah and Breana also discuss:

• How farming teaches children responsibility and life lessons and how Kids learn about food production through hands-on experiences.
• Tips for reducing food waste at home and in cooking
• Easy tips to prioritize family meals more - Family meals foster connection and communication.
• How quick and easy meals can be nutritious and delicious - she shares "chef tips" to help us all acheive this!
• Breana isn't a "meal planner," so she shares how she still gets meals on the table nightly. 
• Make a sauce or marinade can elevate a meal. She loves the Maya Kaimal sauces. 

Find Breana on Instagram

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In this episode, Sarah talks with Beth Stark, to discuss the challenges and strategies of meal prepping, especially during the back-to-school season. They explore:

- How parents can navigate the busy schedules to create balanced meals

- How to involve children in meal planning

- Redefining meal prep for busy families 

- Creative Lunchbox Ideas for Kids

- Encouraging Variety in Kids' Diets

- How to create a variety of meals that are both nutritious and appealing

Beth Stark, RDN, LDN is a nutrition and food communications consultant based in Pennsylvania.

As a dietitian for over 20 years, Beth has worked in a variety of practice settings including inpatient, outpatient, community, and retail. In 2021, Beth launched Beth Stark Nutrition, where she partners with like-minded brands, people, and organizations to create engaging recipes, content, cooking demos, webinars, nutrition communications tools and more.  She also oversees Nutrition Outreach efforts within the PA and NY Beef Councils.

Beth received her Bachelor of Science degree in Nutritional Sciences from Penn State University and completed the ARAMARK Metro NY Dietetic Internship. 

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In this quick episode, Sarah shares a realistic approach to bedtime snacks — a common source of confusion (and negotiation) for many families. 

Should you offer them or not? Whether your child is genuinely hungry at night or using snacks as a stalling tactic, this episode explores how to approach bedtime snacks without guilt, pressure, or power struggles.

Sarah covers:

• Why bedtime snacks can be totally normal (and sometimes needed!)
• How summer and school year routines change things
• What to watch for if your child is skipping dinner
• Practical bedtime snack ideas that fill bellies without overcomplicating things
• Compassionate ways to set boundaries — without making snacks a “reward”

Whether you're in the midst of back-to-school transitions or simply looking to refine your bedtime routine, this episode is packed with practical tips and real-life examples to help make evenings more peaceful and nourishing for the whole family.

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If this episode helped you feel more confident about your family’s snack routine, please leave a review on your favorite podcast platform! Your feedback supports the show and helps other parents find it.

Check out some inspiration for healthy kids bedtime snacks, or snacks any time of day!

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In this episode, my seven year old, Camryn, joins me to talk about snacking habits, and how kids may see snacks. We talk about strategies to offer more fruits and veggies, let kids play a role in the snack process, and fun ideas that you can try at home. Camryn even shares some tips for enticing picky eaters to try new foods, and some fun summer-friendly options!

Snacks mentioned in this episode:

• Edible cookie dough
• Pumpkin spice cookie dough
• Sweetpotato zucchini muffins
• Greek yogurt banana bread

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If you've ever been worried about your child's weight, this is an episode you won't want to miss! Jill Castle, long-time childhood nutrition expert and founder of The Nourished Child and author of Kids Thrive at Every Size, joins Sarah on Managing Mealtime Madness. 

Together, Sarah and Jill explore:

• Why traditional approaches to weight and BMI in children often miss the mark
• How parents and caregivers can shift the focus from weight to well-being
• The role of nutrition, growth patterns, and genetics in body diversity
• How to build positive food and body relationships at home
• Practical, non-stigmatizing ways to support kids of all sizes
• How shame and pressure around food can impact kids

Whether you’re navigating your child’s growth concerns or just want to raise confident, healthy eaters, this episode offers a compassionate and evidence-based roadmap for parents.

Learn more about Jill!

Jill's Website | Jill's Instagram | Jill's Book - Kids Thrive at Every Size

Have a listener question or feedback? Send me a text!

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