The Easy Feed

It’s Christmas Eve, and for many families, the festive season means joy, excitement… and a whole lot of food challenges! Between constant treats, late nights, and holiday chaos, it can feel tricky to keep our kids on track with healthy habits. But don’t worry—today I’m sharing 10 practical, doable tips to help you balance fun and nutrition over this busy season. Here’s a quick breakdown of the 10 tips we cover: Start the Day Right Kick off with a nutritious breakfast to stabilise blood sugar levels and set the tone for the day. Encourage Balanced Meals Structure meals with a mix of protein, carbs, and colourful veggies for energy and fullness. Keep Treats in Check Set clear boundaries to enjoy treats without overindulging—balance is key. Be Snack Smart Choose high-protein, high-fibre snacks to keep kids full and energised. Stay Active as a Family Incorporate fun, screen-free activities like walks, dance-offs, or backyard games. Stay Hydrated Make water the go-to drink and keep sugary drinks to a minimum. Prioritise Sleep Stick to bedtime routines to avoid cranky, overtired little ones. Be Mindful of Screen Time Limit screens and encourage creative, outdoor, or family-focused activities. Boost Immunity with Nutrient-Rich Foods Include vitamin C, zinc, and fibre-rich foods to keep their immune systems strong. Support Overeaters Use mindful eating strategies and portion tricks to help manage big appetites. Bonus Tip: Get the kids involved in the kitchen—let them play, experiment, and create healthy meals! If you’re keen for easy, healthy recipes to try during the holidays, check out my Healthy Kids Recipes page: Healthy Recipes for Kids. 👉 Don’t forget to register for my free 30 Days of Nutrition Tips starting January 1! Click the link in the show notes to join—let’s kick off 2025 with simple, practical tips to nourish your family. Wishing you a joyful, love-filled Christmas!  

Hello there! In this episode of The Easy Feed Podcast, we’re tackling a topic that often flies under the radar but is absolutely critical—hydration. From babies to teens, staying hydrated is vital for their physical and mental well-being. Dehydration can sneak up on our kids, and recognising the signs early can make all the difference. I’m sharing practical advice on hydration for all ages, plus tips on how to ensure your children are drinking enough—without the sugar-loaded drinks.  Highlights from this episode: 1. Why hydration is critical for kids Understanding how dehydration impacts physical and cognitive health, from concentration to mood swings. 2. Spotting the signs of dehydration Learn the key indicators of dehydration for babies, toddlers, and teens—and when to take action. 3. Tailored fluid needs by age Discover age-specific guidelines for how much water kids need daily, from babies to teens. 4. Drinks to avoid and healthier swaps The best hydration choices for kids, plus why sugary drinks and caffeine should stay off the menu. 5. Hydration hacks for busy families Tips to encourage regular water consumption and make hydration a habit in your household. Hydration doesn’t need to be complicated, and by the end of this episode, you’ll have the tools to keep your family happy, hydrated, and healthy. Show Notes: Sign up for 30 Days of Nutrition Tips  Discover delicious and easy recipes for kids on my website: Nourish with Karina. Tune in now and join me on this hydration journey! 🌟 Thanks for listening! Don’t forget to leave a review and share this episode with a fellow mum. 💛

It’s officially ice cream season, and today’s episode is all about navigating the frosty aisles with confidence. From vibrant ice blocks to creamy favourites, I’ll guide you through the nutritional minefield of what’s hot—and what’s not—for your kids. Episode Highlights Spotting Hidden Additives Learn how artificial colours and preservatives in ice creams can impact kids’ behaviour and health. Surprising Ingredient Lists Find out what’s really in popular ice creams and why "reconstituted dairy" isn’t as wholesome as it sounds. Healthier Store-Bought Options Discover my top picks for cleaner, healthier ice cream brands, like Proud & Punch and Buller Frozen Yoghurts. Homemade Ice Creams Made Easy Get creative with simple, nutritious recipes, including watermelon mint and berry yoghurt swirl ice blocks. Helping Kids Choose Healthier Treats Tips for guiding your children towards better options without the tantrums. We’ll also chat about the latest trends like plant-based ice creams and how to spot genuinely good-for-you treats amidst the hype. If you’re ready to cool down with peace of mind, press play now! Show Notes Explore more resources and recipes mentioned in today’s episode: Nourish with Karina – Kids Recipes Smoothie recipes for homemade ice blocks (Pikachu, Incredible Hulk, and Bananarama) on my website! Follow me on Instagram for tips and updates on upcoming episodes. Thanks for listening! Don’t forget to leave a review and share this episode with a fellow mum. 💛  

In this episode of The Easy Feed Podcast, I discuss the importance of having a simple approach to feeding kids - focusing on small steps, small wins.  I’m diving into how you can find clarity and confidence by focusing on one small goal at a time. We explore the power of tiny, consistent actions and how they can lead to big wins at the family dinner table. Here’s a taste of what we’ll cover:   1. One Step at a Time: By focusing on just one simple goal, we can eliminate overwhelm and build positive momentum. It’s about letting go of the “perfect” approach and realising that small wins add up over time.   2. Fibre First: We’ll discuss easy ways to boost fibre in your child’s diet. Increasing fibre can support gut and immune health, giving your child a strong foundation for overall wellness.   3. Positive Mealtime Vibes: Creating a calm, pressure-free mealtime environment helps children feel safe to explore new foods without stress. I’ll share how small adjustments in our approach can improve the entire family’s dining experience.   4. Making Peace with Simple Dinners: Sometimes, a meal of eggs on toast can be as nourishing as a more elaborate dinner. We’ll talk about how to lower expectations and embrace these simpler options without guilt.   5. Clearing the Confusion: It’s easy to feel overwhelmed by conflicting advice on feeding kids, but choosing just one or two reliable sources can provide clarity. I’ll explain how this approach can bring peace of mind and reduce the stress of sifting through endless opinions.   Let’s keep it simple and build healthy habits together—one meal at a time! Show Notes   Waitlist for Nourishing Kids - https://nourishwithkarina.com/membership Healthy Kids Recipes - https://nourishwithkarina.com/healthy-recipes-for-kids Free resources: https://nourishwithkarina.com/free-info