The Intentional Table – Details, episodes & analysis

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The Intentional Table

Nicole Cruz, MS, RDN

Kids & Family

Health & Fitness

Frequency: 1 episode/8d. Total Eps: 12

Feeding kids isn’t just about what’s on the plate - it’s about raising them to feel confident, capable, and at peace with food and their bodies.

The Intentional Table Podcast is here to help you break the cycles of guilt, shame, and mealtime stress so you can raise kids who eat well and feel good about it.

Hosted by Nicole Cruz, a registered dietitian and mom of three who has coached thousands of parents, this podcast gives you the tools, structure, and mindset shifts to create a positive, empowered eating environment at home.

With guidance, compassion, and strategies that really work, you’ll feel more confident and less stressed while supporting your kids through 'picky' eating, 'overeating', struggles with sweets, and everything in between.

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https://www.instagram.com/nicolecruzRD
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https://www.buzzsprout.com/twilio/text_messages/2529793/open_sms
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https://guides.nicolecruzrd.com/training
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https://guides.nicolecruzrd.com/sweets
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RSS feed quality

Good

Score global : 83%

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The 5 Biggest Sugar Myths (and What They’re Doing to Our Kids)

Season 1 · Episode 9

Wednesday, October 29, 2025 • Duration 23:33

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

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

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

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

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

You’ll hear:

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

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

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

Want to connect? Send us a text!

CONNECT with Nicole:

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

SUBSCRIBE & REVIEW:

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

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

Thank you for tuning in and see you next week!

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Too Much Sugar Isn't the Issue

Season 1 · Episode 8

Wednesday, October 22, 2025 • Duration 21:22

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

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

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

You’ll hear:

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

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

Want to connect? Send us a text!

CONNECT with Nicole:

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

SUBSCRIBE & REVIEW:

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

My Kid Only Wants to Eat 'Junk' (and what you can do about it)

Season 1 · Episode 7

Wednesday, October 15, 2025 • Duration 18:32

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

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

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

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

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

You’ll learn:

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

If you’ve ever wondered:

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

…then this episode is for you.

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

Want to connect? Send us a text!

CONNECT with Nicole:

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

Why Your Feeding Strategies Aren't Working (and How to Fix It)

Season 1 · Episode 6

Wednesday, October 8, 2025 • Duration 20:02

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

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

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

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

If you’ve ever wondered:

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

…then this episode is for you.

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

Want to connect? Send us a text!

CONNECT with Nicole:

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

SUBSCRIBE & REVIEW:

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

What's Really Behind Power Struggles with Food

Season 1 · Episode 5

Tuesday, September 30, 2025 • Duration 15:41

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

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

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

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

Chances are - they're eating reactively.

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

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

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

Because remember: we're feeding for the future!

Want to connect? Send us a text!

CONNECT with Nicole:

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

SUBSCRIBE & REVIEW:

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

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

All food is not equal

Season 1 · Episode 4

Tuesday, September 23, 2025 • Duration 16:49

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

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

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

You’ll hear:

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

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

Want to connect? Send us a text!

CONNECT with Nicole:

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

SUBSCRIBE & REVIEW:

It's not a food free-for-all

Season 1 · Episode 3

Tuesday, September 16, 2025 • Duration 18:35

What does it really mean to give kids structure with food… without controlling them?

In this episode of The Intentional Table Podcast, we’re unpacking one of the biggest misconceptions parents have about feeding kids: if you remove pressure and 'getting' them to eat a certain way, it’s a free-for-all.

But the truth is, kids thrive when they feel both supported and like they have autonomy and control... and that comes from structure, not pressure.

We’ll talk about what structure actually looks like (hint: it’s not a rigid meal schedule), why it’s so important for kids to have comfort and trust with food, and how parents can provide leadership without slipping into control. You’ll also hear how the right kind of boundaries benefit you as a parent, bringing more ease and predictability to meals.

By the end of this episode, you’ll have a clearer picture of how to create a framework that works for your family, builds your child’s confidence with food, and makes mealtimes feel more peaceful.

What you’ll hear in this episode:

Why “no control” doesn’t mean “no structure”
The difference between supporting and controlling kids with food
Real-life examples of how kids act without structure (and why it’s normal)
What structure actually looks like
How flexibility and responsiveness fit into the bigger picture
Why unlimited choices can create anxiety and overwhelm instead of freedom
How structure builds safety, trust, and comfort with food... and makes mealtimes easier for the whole family

Want to connect? Send us a text!

CONNECT with Nicole:

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

What the heck is a relationship with food?

Season 1 · Episode 2

Tuesday, September 9, 2025 • Duration 26:35

What does it really mean to have a healthy relationship with food?

In this second episode of The Intentional Table Podcast, we’re digging deeper into what’s truly at the root of how kids (and adults) eat. While it’s easy to focus on what’s on the plate or how our kids behave at mealtimes, what really drives those choices is their relationship with food... the thoughts, feelings, and beliefs they’re building every day.

We’ll explore why this foundation matters more than the broccoli or the cookies, how it shapes both eating habits and self-esteem, and what you can start shifting now to help your child feel calm, capable, and confident around food for the long term.

What you'll hear in this episode:

Why eating behaviors are really just symptoms of a deeper relationship with food
How pressure, guilt, and rigid rules can backfire (even when we mean well)
Why it's not ACTUALLY about 'picky' eating or 'over' eating
The triangle model that explains how feelings, behaviors, and food choices connect
A powerful understanding of how our relationships with people mimic our relationship with food
Real-life stories from parents who saw their kids’ eating shift when they focused on the relationship first
What a healthy food relationship actually looks like... and why it matters more than their bites of broccoli or how many cupcakes they ate

Want to connect? Send us a text!

CONNECT with Nicole:

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

Flipping the Script on Healthy Eating

Season 1 · Episode 1

Thursday, September 4, 2025 • Duration 10:41

What does it really mean to raise a healthy eater?

In this first episode of The Intentional Table Podcast, we’re diving into a new way of thinking about food and nutrition. Instead of obsessing over grams of protein, cutting out sugar, or following rigid rules, we’ll explore why 'healthy' eating isn't just about nutrition - and how a healthy relationship with food is the foundation that allows kids to thrive... and parents to feel more at ease too.

What you'll hear in the episode:

Why nutrition is only part of the picture (and the other factors that matter just as much)
The deeper influences behind what and how we eat
What it looks like when a child has a positive, shame-free relationship with food
Common patterns that can signal your child might need a different approach
How shifting your approach can ease stress at the table and foster more joy in your home

Want to connect? Send us a text!

CONNECT with Nicole:

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

SUBSCRIBE & REVIEW:

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

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

Thank you for tuning in and see you next week!

Welcome to the Intentional Table

Season 1

Thursday, August 21, 2025 • Duration 01:16

Welcome to The Intentional Table, the podcast that helps parents raise kids who eat well and feel good about food. In this trailer, you’ll get a sneak peek of what’s to come — practical tools, mindset shifts, and compassionate strategies to guide your family. Together, we’ll break the cycles of food guilt and control so your child can grow up with a positive, empowered relationship with food. Subscribe now so you don’t miss the first full episodes!”

Want to connect? Send us a text!

CONNECT with Nicole:

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

SUBSCRIBE & REVIEW:

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

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

Thank you for tuning in and see you next week!

The Intentional Table – Details, episodes & analysis

Podcast details

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Apple Podcasts

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The Intentional Table – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Instagram1

Buzzsprout1

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RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Related Shows Based on Content Similarities

Instagram1

Buzzsprout1

Other2

Apple Podcasts

Spotify