The Easy Feed

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: [email protected]

Gut health is one of my favourite topics, and today I'm fully leaning into it. In this episode, I'm geeking out over kids' gut health and why it plays such a powerful role in your child's mood, immunity, digestion and long-term wellbeing.
If you've ever wondered why gut health is discussed so much online, or what it actually means for your child, this episode breaks it down in simple, practical terms. I explain how the gut microbiome works, why those trillions of microbes matter, and how small daily changes can make a meaningful difference to your child's health.
As a paediatric dietitian working closely with families, I also talk honestly about the reality many parents face — especially if you have a picky eater or fussy eater at home. Improving your child's gut health doesn't mean perfection. It starts with small, doable shifts that help support better children's nutrition over time.
If you're looking for practical guidance around nutrition for fussy eaters, improving fibre intake, and supporting a healthy diet for fussy eaters without pressure or guilt, this episode will give you a clear place to start.
In this episode we discuss:
What Gut Health Actually Means
A simple explanation of the gut microbiome and how bacterial communities influence your child's overall health.

The Gut–Brain Connection
Why gut health affects mood, anxiety, behaviour, sleep and emotional regulation in children.

The Fibre Gap in Children's Diets
The surprising statistics around fibre intake, vegetables and ultra-processed foods in modern childrens nutrition.

Why Fibre Feeds the Microbiome
How nutritious foods rich in fibre help beneficial gut bacteria thrive and improve immunity and wellbeing.

One Small Change That Makes a Big Difference
Practical ways to support your child's gut health today, even if you're dealing with a fussy eater.

Helpful Resources
Healthy recipes and ideas for quick easy food that support childrens nutrition:
https://nourishwithkarina.com/healthy-recipes-for-kids
https://nourishwithkarina.com/nourishingkids
If you enjoy the podcast, please leave a quick review or star rating. It helps more parents find evidence-based advice from a children's nutritionist and paediatric dietitian supporting families with picky eaters.

In this episode, I unpack the recent World Health Organization classification of processed meats and what it actually means for you and your family. After discussing this on Channel Seven's Sunrise, the response was immediate. Parents were confused and wanted clarity.
So today, I break it down properly.
We talk through the evidence, the real cancer risk data. Most importantly, I give you simple, realistic swaps using nutritious foods that are budget-friendly and practical for busy families.
Five highlights from this episode:
What "Group 1 Carcinogen" Actually Means
The 50 Gram Rule
What Makes Processed Meat Risky and whether Nitrate Free is OK?
Why Frequency Matters for Children
Five Practical Sandwich Swaps
If you're supporting a picky eater or working towards better nutrition for fussy eaters, this episode gives you clarity and action.
Show notes and links:
5 Days To Healthier Kids Challenge https://learn.nourishwithkarina.com/offers/YRVoTAD9/checkout
Healthy kids recipes: https://nourishwithkarina.com/healthy-recipes-for-kids

Feeding Kids Reset: https://nourishwithkarina.com/3weeks

Connect with me: https://nourishwithkarina.com

Hello and welcome back to The Easy Feed Podcast. In this episode, I'm sharing three simple, practical ways to boost your child's nutrient intake this week — without overhauling the pantry or creating more stress at mealtimes.
As a paediatric dietitian and childrens nutritionist, I know how overwhelming feeding can feel, especially if you have a picky eater or fussy eater at home. So today is about small, doable habit changes that compound over time. No perfection. No extremes. Just realistic shifts that support childrens nutrition, gut health and long-term wellbeing.
We talk about why tiny wins matter — how one extra bite, one better swap, one added drizzle can positively influence your child's healthy diet for fussy eaters. Nutrition for fussy eaters doesn't have to be complicated. It has to be consistent.
In this episode:
Fruit at Breakfast, Every Day
How adding fruit supports fibre, antioxidants and iron absorption — and why this small step makes a big difference.
Layering Nutrient Powerhouses
Simple ways to add nuts and seeds for extra nourishment without changing the meal entirely.
Why Extra Virgin Olive Oil Is Liquid Gold
The science behind healthy fats, gut health and inflammation — and how to use olive oil daily.
Smarter Snack Swaps
How to identify high-additive foods and choose better alternatives without going additive-free overnight.
Small Habits, Big Impact
Why consistency beats intensity when building nutritious foods into busy family life.
If you want more quick easy food ideas, healthy recipes for kids and practical support, head to:
https://nourishwithkarina.com/healthy-recipes-for-kids
For ongoing support, join Nourishing Kids via my website.
Let's keep feeding simple, positive and powerful.
 
 
 
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! 
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

In today's episode, I walk you through a real-life case I've recently worked on with a family navigating fussy eating alongside ADHD medication. This little boy's food intake had been narrowing for years, his appetite was poor, and his parents were feeling stuck in an exhausting cycle of pressure, worry and frustration around mealtimes.
I unpack how ADHD medication can significantly impact appetite, why expecting children to "eat better" during the school day is often unrealistic, and how shifting the focus to when children are naturally hungrier can completely change outcomes. We talk through iron deficiency, constipation, fluid intake, growth concerns and how all of these pieces are deeply connected in children with limited diets.
I also share practical, realistic strategies to boost calories and nutrients without forcing more food, reduce stress around lunchboxes, and help parents feel confident that they are not failing their child. This episode is especially relevant if you're supporting a picky eater or fussy eater with low appetite, poor weight gain, or nutrient concerns.
If this episode resonates, you're not alone – and there is a clear, supportive way forward.
Episode highlights
ADHD medication and appetite – Why reduced appetite is common and how to work around it

Timing nutrition strategically – Front-loading and back-ending the day to maximise intake

Iron, constipation and growth – How low iron and bowel health affect appetite and energy

Making foods work harder – Increasing calories and nutrients without increasing volume

Reducing mealtime pressure – Supporting a healthier relationship with food for the whole family

Show notes
Healthy recipes and ideas for children: https://nourishwithkarina.com/healthy-recipes-for-kids