Sunny Side Up Nutrition – Details, episodes & analysis

HI Friends,

Elizabeth here. I was so excited to have a chance to chat with Anna Mackay for our latest Sunny Side Up Nutrition Podcast Episode. In this episode, we offer supportive, non-diet guidance for students transitioning to college life or boarding school. Our conversation draws from both personal and clinical experience working with teens about to leave home.

Transitioning from home to college (or boarding school) is a major life transition. And navigating food is a big part of that. How can students navigate dining halls, class schedules, and making sure they’re meeting their nutritional needs?

In our latest podcast episode, I’m joined by Anna Mackay, our 3rd host, to dive into simple, easy meal planning strategies designed specifically for college students on a meal plan. We chat about

* How students can maintain regular meals amidst their new lives as college students

* Easy snack ideas to keep in their dorm rooms

* Simple meals students can cook in a dorm kitchen

* How to confidently handle diet culture messages they’ll inevitably encounter

Tune in to get practical advice that supports a realistic and flexible approach to nutrition for students living away from home.

Transcript

Elizabeth: Hi, Anna. I'm here with Anna Mackay. If you're a longtime listener of ours, you know that Anna was really the person who started the Sunny Side Up Nutrition podcast as part of a project when she was in grad school. She's a certified personal trainer and recently earned her RD degree in Australia. So I'm so excited to have you here, Anna.

Elizabeth: We never record together anymore because Anna's been very, very busy and lives truly on the other side of the world from us, so it's hard to coordinate. We're excited that she's back here on the East Coast for a little bit.

Anna: Yeah, that 14-hour time difference really complicates podcast scheduling. Today we’re talking about teens, kids, and young adults who are moving away from home and might need support navigating nutrition and meal planning. This episode focuses primarily on those using a meal plan—college students and, less commonly, kids at boarding school. I have two kids in boarding school, so this is definitely relevant to me. We'll explore how parents can support kids who rely on a meal plan for most of their meals and snacks.

Anna: So, Elizabeth, what do you think are some of the biggest food-related challenges these students face when living away from home for the first time?

Elizabeth: It's a major transition, and I think we forget that sometimes. We often assume they'll automatically know how to navigate dining halls. One big challenge is managing their schedules and making sure they eat regularly—it's hard to catch up if they skip meals. Many students are still growing, especially younger teens in boarding school. Another issue is missing familiar foods from home, which makes it hard to find things they like. Scheduling also plays a role—sometimes students need to eat when they aren’t hungry just because that’s when they have time. And at home, parents typically handle the shopping and cooking, so students may be unprepared for that shift. Thankfully, a dining hall can ease that transition.

Elizabeth: Also, sleep often gets disrupted, which impacts eating habits too.

Anna: That's a really good point. And the food familiarity is something we might overlook—it’s not just about the food itself but the whole environment. Students go from the comfort of eating at home to a bustling dining hall, which can be overwhelming, especially if they’re sensitive to noise or smells.

Elizabeth: Yes, and if a student has a hard time with that, they can often work with the university to arrange accommodations.

Anna: What suggestions do you have for students when it comes to class schedules and planning meals and snacks?

Elizabeth: When we talk about meal planning as non-diet dietitians, we mean flexible planning that sets people up for success—not rigid or prescriptive plans aimed at eating less or being "super healthy." I suggest looking at the student’s class schedule and identifying times and places they can eat. If there are multiple dining options, figure out which ones they'll use. If they can’t get to a dining hall, maybe they bring a sandwich, fruit, and chips. It’s also important to think about weekends, when dining hall hours might be different. If the hall doesn’t open until noon, early risers need something on hand. Parents can casually ask about this, like, "What’s your schedule like? Where do you think you’ll eat lunch or dinner?"

Elizabeth: I also always remind students to have snacks available for late-night studying. Many are up until midnight or later, and if dinner was at 5:30, that’s a long time to go without eating.

Anna: That’s a great point. What’s your advice for students who want to plan meals and snacks without becoming rigid?

Elizabeth: Remind them the plan is just a guide—it's meant to reduce decision fatigue, not dictate everything. Having things noted in a phone or calendar can help. But if they don’t follow it exactly, that’s OK. Plans can and should change.

Anna: What staples can they keep in their rooms for quick meals and snacks?

Elizabeth: Ask them what they want to keep stocked before they move in. Mac and cheese cups, ramen, snack bars, dry cereal, peanut butter, crackers, nuts, dried fruit, and yogurt are great options. If they have a fridge, even more is possible—cheese, fruit, hummus packs, etc. Just be mindful of any roommate allergies.

Anna: Totally. I love those little Sabra hummus packs with pretzels. And classic granola bars—those Nature Valley ones in the green wrapper are great with peanut butter.

Elizabeth: Yes! Peanut butter is an easy staple.

Anna: What about small meals students can prepare themselves?

Elizabeth: Quesadillas with canned beans and pre-cooked chicken, grilled cheese, boxed mac and cheese with frozen peas, toaster waffles, bagels, scrambled eggs, toast with fruit—all simple and doable. With a shared kitchen or microwave, they can also heat up frozen ravioli and toss it with sauce.

Anna: Some students might not know how to do that. Should parents help with that ahead of time?

Elizabeth: Absolutely. It’s helpful if kids leave home knowing how to cook a few basics, but if they don’t, that’s not a failure. They can call home or look up cooking videos online. My kids still call me with questions, and that’s totally normal.

Anna: Cooking is a lifelong learning process—there’s always something new to learn.

Elizabeth: Definitely. That’s what makes it so rewarding.

Anna: Let’s shift to the diet culture messaging students are bombarded with—on TikTok, Instagram, and even in the dining halls where calories are posted. What advice do you have for students and their parents?

Elizabeth: Nearly all dining halls post calorie counts now, but I encourage students to ignore them. They’re often inaccurate and distract from more important cues like hunger and satisfaction. Focus on what you’re hungry for and what feels good in your body.

Anna: That applies to diet content on social media too. Just tune it out.

Elizabeth: Exactly. And regarding comments about weight gain—it’s normal for bodies to change during transitions. Gaining weight is not a moral failing. It doesn’t make someone less worthy.

Anna: Students may not hear comments directed at them, but diet talk is still common. What should they say or do?

Elizabeth: First, it’s OK if you don’t say anything. You can change the subject, say you’d rather not talk about dieting, or explain your perspective kindly. "We have different views—can we talk about something else?" can be effective. If said non-judgmentally, people are usually more receptive.

Anna: My niece is confident, but I imagine she’d be more comfortable changing the subject, and that’s perfectly fine. It’s a great strategy.

Elizabeth: Definitely. It works.

Anna: What can students do if they’re struggling with food or body image? And what can parents say if they notice something’s off?

Elizabeth: Point them toward resources—student health centers and counseling centers often have great support. I recommend walking them by those offices during orientation and making sure they know how to schedule appointments. They might roll their eyes, but it ensures they know where to go if needed.

Anna: What’s one thing you wish every student heading into a dining hall knew?

Elizabeth: That sleep and regular meals are foundational. Think ahead about your schedule and plan some easy go-to meals and snacks for when you don’t want to think about it. Put those ideas in your notes app or somewhere handy.

Anna: It’s not about perfect meals—it’s about feeding yourself consistently.

Elizabeth: Exactly.

Anna: Before we go, want to share what foods you’re enjoying lately?

Elizabeth: Ice cream and pie—especially coconut cream and strawberry rhubarb. We visited a favorite pie shop on vacation recently, and it was amazing.

Anna: Americans really do pies well. I’m currently loving pavlova—especially with berries and lemon curd. There are so many creative versions in Australia now, and I haven’t had a bad one yet.

Elizabeth: Pavlova is so satisfying to make, too. I love it.

Anna: I made it once and found it so much work—but maybe I just need better kitchen tools!

Elizabeth: A good mixer helps. Definitely one of the first things to invest in.

Anna: Thanks so much for this conversation, Elizabeth.

Elizabeth: Thank you, Anna. I loved talking with you.

Links & Resources Mentioned in This Episode:

* Pinney Davenport Nutrition, PLLC

* Lutz, Alexander & Associates Nutrition Therapy

* Sunny Side Up Nutrition

Hi Friends,

In our latest podcast episode, we’re doing something we don’t often do. We’re actually talking about nutrition. We’re dietitians after all and we do enjoy the science of nutrition, but we also know that the child nutrition information out there can be overwhelming and stressful for parents.

So, we’re all about keeping nutrition information simple.

If you’ve ever found yourself worrying (or wondering) whether or not your child is getting enough of the nutrients they need, this episode is for you.

In this episode, we chat about:

* A simple formula for putting together meals and snacks that will include the nutrients your child needs.

* What to do if your child won’t eat any fruits or vegetables

* Why parents don’t need to give children nutrition information

* The importance of empowering kids around food

Mentioned in this episode

* Our membership: Take the Frenzy Out of Feeding

* Blog post: The Berry’s Journey: Learning Where Food Comes From

* Instagram post by The Curious Nutritionist

* Pinney Davenport Nutrition, PLLC

* Lutz Alexander & Associates Nutrition Therapy

Warmly,Elizabeth & Anna

What do you worry about when it comes to your child’s nutrition?

Transcript

Episode 103: Nutrition Made Simple

Elizabeth: Hi, Anna.

Anna: Hi, Elizabeth. It's good to see you.

Elizabeth: Good to see you, too. I'm excited to talk about nutrition today. We're dietitians—let’s actually talk about nutrition for once!

Anna: I know, imagine that! So often we’re talking about parenting and how to approach food, but today we're going to dive a little deeper into nutrition. But our goal is to keep it simple.

Elizabeth: Exactly. And as a reminder to our listeners, what we’ve been doing in our latest episodes is highlighting topics from each of the 12 modules in our membership, Take the Frenzy Out of Feeding. We’re giving people a sneak peek and hopefully sharing some helpful info along the way.

Anna: Yes! There’s so much nutrition information out there for parents—so much parenting advice about nutrition. What do you think are the pros and cons of focusing on the nutritional content of food when preparing meals?

Elizabeth: I’ll agree that there’s just an overwhelming amount of information. And we create content for parents, right? But ours is designed to challenge a lot of that confusing, or honestly, often incorrect info. We want to help parents feel less stressed, not more.

Anna: Totally. That’s what we do with Sunny Side Up and in our practices. So, for the pros: focusing on nutrition can help kids get the nutrients they need. I hesitate to use the word “balanced,” but yes, balanced meals that meet their needs.

Elizabeth: Right, but not balanced in a diet culture sense—just well-rounded. The downside is that it can feel overwhelming for parents. Worrying about every meal, every snack, every bite—too much of one thing, not enough of another—it creates a lot of stress.

And kids pick up on that stress, which affects the feeding dynamic. I remember when my kids were babies, I stressed over giving them only organic food and making as much of it myself as I could, especially with my first. I got over that with my second.

Anna: Exactly. So yes, it’s good to be mindful of nutrition, but not to the point where it causes stress or anxiety. Totally agree. So let’s talk strategies—how can we simplify nutrition in a way that’s empowering instead of fear-based?

Elizabeth: What we teach in our membership and what we teach clients is to build meals with three simple components: a protein, a carbohydrate, and a produce. That’s it. Keep it simple. An example could be eggs, toast with butter, and fruit. Or BBQ chicken, sweet potatoes, and broccoli. This is directly from our meal and snack formula in the membership.

Anna: Yes, and once you offer those components, your job is done. It’s not your job to make sure it all goes into your child’s body. Over time, kids will get what they need. And of course, there are exceptions—like ARFID or other issues—and that’s when individual support from a dietitian can help.

Elizabeth: But for most families, zooming out and thinking about nutrition over the course of a week—rather than each meal—is a game changer. Like one day they eat a ton of broccoli, and then they don’t touch another veggie for three days. That’s totally normal. Nutrients are found in a wide range of foods, not just one.

Anna: The nutrients in broccoli are in lots of other foods

Elizabeth: Yes! Like Vitamin C —it’s in fruit, veggies, and even some grains. That’s the complexity of nutrition we’re trying to simplify and decrease stress.

Anna: We also use a snack formula: two items—usually a protein or dairy, and a carb or produce. Examples: cheese and crackers, yogurt and fruit, cookies and milk.

Elizabeth: And we often say, think of snacks as mini meals. That mindset really helps parents simplify things.

Anna: If you’re offering meals with 3 components and snacks with 2, think of how many opportunities your child has to be exposed to different foods in a week, even if they don’t eat them every time.

Elizabeth: Right. Exposure is key. If a child doesn’t eat any veggies but does eat fruit, they’re still getting a lot of those nutrients. Just keep offering and modeling.

Anna: If a parents says, “but what if my child eats no fruits or vegetables?”

Elizabeth: If that’s truly the case, than offer a multivitamin. To the parent whose child eats fruits and not vegetables, I would say there are a lot of the same nutrients in fruits and vegetables. And to keep offering the vegetables. And look for low-pressure exposures. Like the blog post you wrote about berry picking. Take them to the farmer’s market, let them help wash greens, unpack groceries, or taste samples. No pressure—just presence.

Elizabeth: My younger daughter didn’t eat green beans for years. Now she does. It takes time, and that’s normal. Some kids need professional support, but many just need time.

Anna: Absolutely. We often see kids labeled as “picky” who naturally grow out of it as they hit middle school or high school.

Elizabeth: Let’s shift gears. When we talk about nutrition, it’s easy to fall into labeling foods as “good” or “bad,” “healthy” or “unhealthy.” And now we’ve got euphemisms like “red light/green light” foods. Why do we avoid that?

Anna: Because it’s confusing to kids and moralizes food. And every family defines “healthy” differently. Plus, kids are concrete thinkers. Even teens can get stuck in all-or-nothing thinking.

Elizabeth: Yes! A kid hears “cake is bad” and wonders why you’re serving it. “Am I bad for liking this?” It’s not helpful—it creates shame and confusion.

Anna: And even “nutrient education” can be unhelpful if it’s not developmentally appropriate. I remember being terrified as a kid that if I didn’t eat carrots, my eyesight would suffer. That’s not empowerment. That’s fear.

Elizabeth: Exactly. The best way to teach kids is by modeling—offering a variety of foods consistently over time. They learn through what we do, not what we say.

Anna: And when kids hit the independence stage—high school, college—they’ll explore food in their own way. You can still model, offer, and support, but they’ll find their own path.

Elizabeth: That brings us to a great post I saw recently—something like: “Empower, don’t shame. Teach, don’t terrify.” That’s it.

Anna: Yes! I think it was from The Curious Nutritionist. We’ll link to it. It perfectly captures our philosophy.

Elizabeth: Empowering kids around food is eating disorder prevention. It’s helping them trust their bodies and navigate the world confidently.

Anna: That word—empower—is everything. If a child feels secure and confident around food, they’ll be able to handle any situation. No fear, no shame.

Elizabeth: It’s what we want for the parents, too, to feel confident and calm. And if today’s episode was just a taste, pun intended, there’s more in our membership. The Nutrition Made Simple module goes deeper with the goal of empowering—not overwhelming—you.

Anna: So good to chat, Elizabeth.

Elizabeth: Same here, Anna. Until next time!

Anna L. and Elizabeth chat with Marsha Dunn Klein, a Pediatric Occupational Therapist and expert in the field of feeding children. They discuss how pressure and other factors such as the sensory aspects of eating affect our children's relationship and connection to food. They explore strategies parents and caregivers can use to feel supported in their efforts to feed their children, and ways to help children feel safe and regulated at mealtimes.

Links: 

• Get Permission Institute
• Sunny Side Up Nutrition Podcast 
• Lutz, Alexander & Associates Nutrition Therapy
• Pinney Davenport Nutrition
• https://thirdwheeled.com/
• https://m8.design/
• https://www.sonics.io/

Marsha Dunn Klein is a pediatric occupational therapist with over 53 years of experience.  She has been a clinician, an author, an inventor and an educator.  She co-authored the first pediatric feeding book, PreFeedingSkills in 1986 with Suzanne Evans Morris.  They revised that book in 2000 and also co-authored Mealtime Participation Guide and Homemade Blended Formula Handbook. She co-authored Feeding and Nutrition for the child with Special Needs with Tracy Delaney. Her most current book is Anxious Eaters, Anxious Mealtimes: Practical and Compassionate Strategies for Mealtime Peace. Marsha designed the TeetherHeart and Duospoon, both available through Special Supplies.  (Use code marsha20 for a 20% discount).  Marsha co-founded the Get Permission Institute as an online teaching platform  with courses for professionals and parents.  Check out "Dear Parent", a free class for parents of picky eaters! Currently Marsha presents nationally and internationally on feeding challenges with children. She loves to cook, eat and travel, all the while, celebrating food!

In the fourth episode of our 5-part series on raising competent eaters we talk about:

• Fueling young athletes, from beginner to elite
• Fostering a healthy relationship with movement
• Importance of adequacy and consistency
• Sports coaches handing out nutrition advice - is it appropriate?
• How rigid meal planning can backfire
• Red flags to watch out for in young athletes and non-athletes

Links:

Opal Food & Body

Sunny Side Up Nutrition

Lutz, Alexander & Associates Nutrition Therapy

Pinney Davenport Nutrition

In the third episode of our 5-part series on raising competent eaters we talk about:

• How negative body talk impacts children
• Strategies to neutralize negative body talk
• Body hate vs. body acceptance vs. body positivity
• How parents can manage potentially harmful body talk in pediatric visits or nurses offices
• Growth charts, BMI & why its not helpful for kids to be warned about weight
• How parents engaging in dieting or restrictive eating behaviors can negatively impact children.

Links:

• Full Bloom Podcast
• Katja Rowell, M.D.
• Letter to your child’s doctor
• Sunny Side Up Nutrition
• Lutz, Alexander & Associates Nutrition Therapy
• Pinney Davenport Nutrition

In the second episode of our 5-part series on raising competent eaters we talk about:

• Raising a competent eater vs. an intuitive eater
• What happens when parents micromanage their child's food
• The concept of nutritional ‘scaffolding’
• Red flags to look out for, particularly for pre-teens & teens
• Problematic terminology such as “healthy food vs. junk” or “red light vs. green light” foods

Links:

1. Intuitive Eating
2. Ellyn Satter's Division of Responsibility
3. Sunny Side Up Nutrition
4. Lutz, Alexander & Associates Nutrition Therapy
5. Pinney Davenport Nutrition

In the first episode of our 5-part series on raising competent eaters we talk about the ways in which our food environment growing up affects the way we feed our children; diet culture and how it influences the way we eat and feed our families; Ellyn Satter’s ‘Division of Responsibility’; what happens when we pressure children to eat certain foods at mealtime; age-appropriate eating and food exposure.

Links:

• Ellyn Satter Division of Responsibility
• Sunny Side Up Nutrition
• Lutz, Alexander & Associates Nutrition Therapy
• Pinney Davenport Nutrition
  
  

Introducing the Sunny Side Up Nutrition podcast, a series of informative, but light-hearted conversations about nutrition, movement & body image as they relate to kids (toddler to teen).

Anna L. and Elizabeth chat with Jenna Werner, a Registered Dietitian (RD), who runs a virtual ​​nutrition coaching practice. They discuss the diet culture-fueled experiences people often face during the holidays, and tips for navigating these moments. They also explore some advice specifically for parents to help navigate scenarios such as feeling guilty about the foods we eat instead of focusing on enjoying them, and how to handle other adults who make negative comments about food and weight within earshot of children.

Links: 

• Happy Strong Healthy RD
• What the Actual Fork Podcast
• Sunny Side Up Nutrition Podcast 
• Lutz, Alexander & Associates Nutrition Therapy
• Pinney Davenport Nutrition
• https://thirdwheeled.com/
• https://m8.design/
• https://www.sonics.io/

About Jenna: I am a food-loving, diet-hating, Registered Dietitian, online nutrition coach and mama. Happy Strong Healthy™ is not your average virtual nutrition coaching practice. It’s built on the foundation that nutrition should not be a source of stress in your life. Food should make you feel good. Eating should be fun. And learning how to nourish your body with a “forever” mindset should be on your to-do list. My life’s purpose is to help you quit dieting and fall in love with the way food makes you feel. Other than my 15 years of experience as a Registered Dietitian, I’m qualified to help you because I was you. I obsessed over “wellness”  and tried every diet. I worked out for hours on end. I hated my body. Until I learned to eat to nourish my body, not to make myself smaller. And to love myself in that process. It’s possible for you too. That’s why we’re here — to help you become your happiest, healthiest, and strongest self!

Anna L. and Elizabeth chat with Sammy Previte, a Registered Dietitian (RD), Certified Intuitive Eating Counselor, Certified Personal Trainer, and the Founder of Find Food Freedom®. Find Food Freedom® is a virtual private practice where Sammy and her team are dedicated to their mission of helping humans make peace with food and their body. 

They discuss why Halloween can feel so stressful to parents, some of the common pitfalls, and share some advice for parents as they navigate Halloween this year.

Links: 

• Find Food Freedom
• What the Actual Fork Podcast
• Sunny Side Up Nutrition Podcast 
• Lutz, Alexander & Associates Nutrition Therapy
• Pinney Davenport Nutrition
• https://thirdwheeled.com/
• https://m8.design/
• https://www.sonics.io/

Sammy Previte is a Registered Dietitian (RD), Certified Intuitive Eating Counselor, Certified Personal Trainer, and the Founder of Find Food Freedom®. She is also lover of all things media, hosting the Find Food Freedom® Podcast, co-hosting of the What The Actual Fork™ Podcast. and featuring in many segments including CBS Mornings & The Drew Barrymore Show! She earned her Bachelor’s of Science at Penn State University and then went to Adagio Health in Pittsburgh, PA to earn her RD credential. After completing traditional schooling, she went on to gain additional certifications in Intuitive Eating & Body Image which is where she found her true passion and Find Food Freedom® was born. Find Food Freedom® is a virtual private practice made up of a team of Intuitive Eating Professionals dedicated to their mission of helping humans make peace with food and their body. Find Food Freedom® is a fierce team of women who are committed to bettering the lives of everyone they reach. The Find Food Freedom® team:

• Believes that food was made to provide our bodies with nourishment and pleasure.
• Treats each client with individualized care based on their specific needs.
• Does not support the $72 billion diet industry.
• Is rooted in Intuitive Eating and Health at Every Size (HAES).
• Believes that all humans deserve fair, unbiased health care regardless of the size of their body.