The Easy Feed – Details, episodes & analysis

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

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 From outdated beliefs about fats and calories to what truly supports children's nutrition, this episode is about cutting through the noise and getting back to what actually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

In this episode, I cover:

• Why I no longer fear healthy fats

• Butter vs margarine: what I now recommend

• How my thoughts on food additives has changed

• Why a calorie is not just a calorie

• Rethinking picky eating strategies

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

Show Notes

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

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

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

Episode 86: How to Get Kids to Try New Foods

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

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

What we cover:

• Why kids get stuck on "white foods"

• Why common feeding strategies fail

• What's really driving picky eating.

• Three practical shifts that work

• Redefining success at mealtimes.

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

Show notes:

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

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

• Learn more: https://nourishwithkarina.com

• Email: hello@nourishwithkarina.com

Today we cover 3 simple, practical changes you can make today that will quickly improve the way your child eats. 

These are the strategies I use myself, and I teach them becuase they work because they're realistic, gentle, and grounded in what children actually need to build trust with food. If you're raising a picky eater or navigating the daily battles of a fussy eater, this episode will give you a clear, manageable starting point.

Here's what we cover:

Challenging Without Overwhelming
A calm way to expose children to new, nutritious foods without creating mealtime stress.

Breaking the Snack Cycle
How to disrupt "snack creep" and set up snack platters that genuinely support children's nutrition.

One Win at a Time
Why choosing a single, achievable change leads to consistent progress in healthy diets for fussy eaters.

The Power of Language
How talking about your child's eating – even casually – shapes their identity and confidence with food.

Building Trust at the Table
What a supportive feeding environment looks and feels like for picky or anxious eaters.

If you'd like more support, you'll find helpful links below, including nutritious recipes, snack guides, and tools that make feeding a fussy eater far less stressful.

Show Notes & Resources

Join my Private Group! https://nourishwithkarina.com/privategroup

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

The Three-Week Feeding Kids Reset https://nourishwithkarina.com/3weeks

Healthy Snack Supermarket Guide https://nourishwithkarina.com/3weeks

Healthy Kids Snacks & Lunchbox Planner  https://nourishwithkarina.com/planner

In this episode of The Easy Feed Podcast, I'm diving into a topic that so many parents quietly worry about — children who are underweight or struggling to gain weight. Whether it's a baby not feeding well, a toddler who's suddenly lost interest in food, or a teenager skipping meals, understanding the "why" behind poor weight gain is key.

Drawing on more than 25 years of experience as a paediatric dietitian, I'll take you through the medical, nutritional, and behavioural factors that can affect growth, and what you can do about them. From gut health to sensory issues and neurodivergence, we'll unpack the signs to look out for, when to seek help, and how to support your child's nutrition in a way that feels calm and achievable.

1. Understanding growth patterns
How to read growth charts correctly and know when to be concerned — and when not to.

2. Common causes of poor weight gain
From feeding issues in babies to food sensitivities, intolerances, and gut health problems in older children.

3. Supporting neurodivergent children
Practical ways to boost intake for children with ADHD or ASD, especially when appetite is reduced by medication.

4. Building healthy relationships with food
Spotting early signs of restrictive eating in teens and creating a positive food environment at home.

5. Making every bite count
Simple, evidence-based tips to increase calories and nutrients without mealtime stress.

Show Notes
Learn more about consultations 

https://nourishwithkarina.com/nutrition-consultation

Contact: hello@nourishwithkarina.com
Instagram: @nourishwithkarina

Hi all! Karina here. This week on The Easy Feed Podcast, we're talking about something I know so many of us struggle with — how to feed our kids well when life feels like a constant race. Between work, school runs, sport, and everything in between, family nutrition can quickly fall down the list. But it doesn't have to.

In this episode, I share three simple, practical tips to help you nourish your family with ease — no overhauls, no guilt, and no complicated plans. These are strategies I use myself as a mum and paediatric dietitian to keep meals balanced, nutritious, and realistic for busy families.

If you've ever found yourself reaching for takeaway because the day got away from you, this one's for you.

• 1. Plan loosely, not perfectly
  Why having a rough weekly meal rhythm — not a rigid plan — can simplify your week and reduce dinnertime stress.

• 2. The 3-3-3 method
  How to create structure and calm

• 3. Shop smart, shop intentionally
  How to make better supermarket choices that support a healthy diet for fussy eaters — and avoid the snack trap.

• 4. Connection over perfection
  Why calm, connected mealtimes matter more than every bite of broccoli.

• 5. Small wins add up
  How small, consistent changes build momentum and long-term healthy eating habits.

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! 

📒 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

As a Paediatric Dietician and mum, I know snacks can make or break the day. In this episode, I share three realistic, low-stress strategies to cut back on ultra-processed "sometimes foods" without going cold turkey.

We look at why kids crave salty-sweet, crunchy packets, how "fast sugars" spike and crash energy and mood, and the simple swaps that stabilise blood sugars, support gut health, and keep children satisfied. If you're juggling school runs, lunchboxes and picky or fussy eaters, this is your quick, easy food roadmap to more nutritious foods—minus the overwhelm.

Five discussion highlights

• Whole-food first 

• Smarter packets 

• One homemade fix 

• Dopamine & "fast sugars"

• Progress, not perfection 

Show notes & resources

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

• Over 100 Free Kids' Food Reviews: https://nourishwithkarina.com/food-reviews

• Blog on Reducing Kids Junk Food Snacks: https://nourishwithkarina.com/blog/junksnacks

• Supermarket Guru Program: https://learn.nourishwithkarina.com/offers/LYqTBCzM

• Karina's Recipe Book: nourishwithkarina.com/recipebook
  
  

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

Welcome back to The Easy Feed. In this episode, I'm unpacking an issue that has sparked plenty of concern—pesticide residues in fruit and vegetables, and what that means for our children's nutrition.

This conversation follows my recent appearance on Sunrise Channel 7, where we explored the latest findings on blueberries and pesticide testing. The research revealed banned chemicals showing up in local samples and raised questions about outdated safety guidelines.

As a paediatric dietitian, my focus is always on keeping food both safe and nourishing. Fruit and vegetables are essential for children's health, so we need practical, evidence-based steps to reduce risks while ensuring our kids still enjoy plenty of nutritious foods.

In this episode, I'll share what the science says, how regulators are responding, and most importantly, what you can do at home right now.

• Blueberries under review – Why recent testing has uncovered banned pesticides and what that means for families.
  
  

• Safe exposure limits – How outdated data may underestimate the risks for children who eat far more berries today than 30 years ago.
  
  

• Washing and soaking methods – Running water vs bicarbonate solutions: what actually works best for reducing pesticide residues.
  
  

• High-risk foods to watch – The "dirty dozen" produce items that tend to carry higher residues and need extra care.
  
  

• Safer swaps and balance – The lower-residue "cleaner" options you can mix into your child's diet for peace of mind.
  
  

• Explore my Healthy Recipes for Kids: https://nourishwithkarina.com/healthy-recipes-for-kids
  
  

More nutrition tips and resources available at Nourish with Karina

Today I'm joined by Nourishing Kids member Jemma, a mum of two who shares her  journey from the early days of reflux and sleepless nights to navigating fussy eating and finding peace at the dinner table.

I've had the privilege of working with Jemma for several years, and her story is one that so many parents will relate to. From the guilt of wondering what's "wrong," to the relief of discovering the right support, Jemma's experience is a reminder that feeding challenges are not a reflection of failure, but a part of parenting that can be transformed with the right tools.

In this episode, we talk through the ups and downs, the small wins that built momentum (like that first bite of chicken!), and the mindset shifts that helped Jemma change her family's relationship with food. If you're raising a picky or fussy eater, this conversation will reassure you that you're not alone—and that positive change is possible.

From reflux to resilience – How Jemma's daughter's severe reflux shaped her early feeding experiences.

The role of guilt – Why so many parents feel guilt when mealtimes don't go as planned, and how to let go of it.

Mindset shifts that matter – The surprising strategies that helped Jemma reduce pressure and see her child thrive.

Small wins, big impact – Why celebrating little steps (like trying new foods) can completely change the mealtime dynamic.

Finding support and community – How sharing experiences with other mums can bring relief, hope, and encouragement.

If you're struggling with a picky eater or fussy eater and need practical tools, my Fussy Eater Program inside my Nourishing Kids Membership will help you move towards calmer, happier mealtimes.

Explore more nutritious foods and quick easy food ideas with my Healthy Recipes for Kids.

For tailored support, visit me at Nourish with Karina.

Over my 24 years as a paediatric dietitian and 13 years as a mum to a once–fussy eater, I've seen firsthand that standard fussy eating advice simply does not work for many families in this space.

Neurodivergent children have their own feeding rules, sensory sensitivities, and unique routines. What works for one child may not work for another. 

In this episode, I share the seven truths I've learnt from supporting thosands of families: why it's a long game, how to plug nutrient gaps safely, and why guilt is not helpful for parents. Most importantly, I want you to feel reassured that you are not alone, and that nutrition truly can transform your child's daily life.

• Standard advice doesn't apply – Why traditional "picky eater" strategies often fail with neurodivergent children

• Progress looks different – Why food variety may expand slowly, or not at all, and why small wins count

• The white diet is real – Understanding nutrient deficiencies and how to fill the gaps safely

• It's not your fault – Releasing parent guilt and reframing the mealtime experience

• Gut health is critical – How gut–brain connections affect mood, learning, and behaviour

• Specialised strategies work – Why food chaining, texture progression and tailored nutrition make a difference

• Better nutrition, better daily life – Improved energy, focus, therapy participation, and overall wellbeing

• Explore healthy recipes for kids: nourishwithkarina.com/healthy-recipes-for-kids

• Join Karina's 5 Days to Healthier Kids Challenge: learn.nourishwithkarina.com/5-days-to-healthier-kids-challenge

• Grab Karina's Time Saving Healthy Supermarket Kids Snacks Guide (Intro Offer): karina-savage.mykajabi.com/offers/GkPU49mj

• Learn about Nourishing Kids, Karina's popular program that lifts the "food stress" load: nourishwithkarina.com/nourishingkids

• Listen to more episodes of The Easy Feed: podcasts.apple.com/au/podcast/the-easy-feed/id1710594874

• Watch Karina's regular features on Channel 7 Sunrise: nourishwithkarina.com/press

• Book an online consultation for personalised support: nourishwithkarina.com/nutrition-consultation

• Check out Karina's Kids Food Reviews: nourishwithkarina.com/food-reviews

• If you have a fussy eater, register for Karina's online training and learn the 3 essential steps to end fussy eating: nourishwithkarina.easywebinar.live/endfussyeating

Hello, hello and welcome back to The Easy Feed.

Today I'm diving into a topic that so many parents ask me about—protein.
How much do our children really need? Where should it come from? And are protein powders ever necessary?

As a paediatric dietitian and mum, I know first-hand how challenging it can be to keep lunchboxes nutritious, especially when dealing with a fussy eater or a child following a vegetarian diet. While most kids easily meet their protein requirements, the real issue is often the quality of that protein.

In this episode, I unpack the difference between dairy-based proteins and those rich in fibre, iron and zinc, and why focusing on variety is key to supporting your child's long-term health.

We'll also explore whether protein powders have a place in children's diets, what to look for if you choose one, and why whole, real foods should always come first.

• Protein needs made simple – How much protein children actually require each day and why most already meet these needs.

• Quality matters – The difference between dairy protein and plant-based proteins rich in fibre, iron and zinc.

• Gut health connection – Why fibre-rich protein foods support digestion, immunity, mood and learning.

• Protein powders in kids – When (and if) they're useful, and how to choose a safe option.

• Practical swaps and ideas – Easy, real food ways to boost protein for even the fussiest eaters.

Supporting a picky eater or fussy eater can feel overwhelming, especially when you're trying to balance a healthy diet for fussy eaters with the reality of busy school days.

As a children's nutritionist and paediatric dietitian, I know that parents often worry about protein. In this episode, I explain how to get enough nutritious foods into your child's diet without relying on supplements, and when quick, easy food swaps can make a big difference to their nutrition.

You'll also find inspiration for boosting fibre, iron and protein in a way that even fussy eaters will enjoy. If you've been wondering about children's nutrition and the role of protein powders, this episode will give you clarity and practical solutions.

👉 Explore more nutritious and kid-friendly recipes here:
Healthy Recipes for Kids

👉 For more support, resources and guidance on nutrition for fussy eaters, visit my website at:
Nourish with Karina

• 🌟 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 (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

• 🎙️ Her Podcast The Easy Feed dives into popular topics – check it out here:
  https://podcasts.apple.com/au/podcast/the-easy-feed/id1710594874

• 📺 Karina is a regular on Channel 7, Sunrise. Check out her segments here:
  https://nourishwithkarina.com/press

• 👩‍⚕️ For online consultations & personalised support:
  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