The Easy Feed

• Episode 70: Protein and Protein Powders in Kids

  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. ⭐ Highlights of the Episode 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 📌 Show Notes 🌟 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

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• Episode 69: Ultra Processed Foods - What should our kids be avoiding?

  Today we are diving into ultra-processed foods. What are they exactly? What foods do we need to be avoiding for our kids….and how can we make better choices without the guilt? As a Paediatric Dietitian and a mum, I know that it’s hard enough dealing with a fussy eater without worrying over every label. So this episode is to give you the info without the guilt!  No judgement, just practical steps to help you spot these foods, reduce them, and choose better—especially for our kids’ gut health and long-term wellbeing. We’ll chat about how ultra-processed foods impact your child’s developing microbiome, their taste buds, and even their future food preferences. Here’s what we cover: 1. What Counts as Ultra-Processed? A breakdown of what these foods really are—and why it’s not just about fast food chains. 2. Additives to Watch For From emulsifiers to artificial sweeteners—how they affect gut health, behaviour, and inflammation. 3. Easy Swaps That Actually Work Simple snack alternatives that reduce intake without causing drama at home. 4. Why Labels Matter More Than Stars How reading the ingredients list can tell you more than the Health Star Rating ever will. 5. A Realistic Approach for Real Families Tips for time-poor parents who want to improve their fussy eater’s nutrition—without turning into a full-time chef.    🔗 Grab Karina’s Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer   https://nourishwithkarina.com/guide 🔗 Get 100+ nourishing recipes for kids in Karina’s Healthy Recipe E-Book: https://nourishwithkarina.com/healthy-recipes-for-kids 🔗 Need tailored support for a super fussy eater or neurodivergent child? Book a nutrition consultation with me - email [email protected] 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 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

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• Episode 68: 5 Most-Asked Questions About Feeding Kids – Answered!

  Hi lovely people, Karina here. In this episode of The Easy Feed Podcast, I’m diving into five of the most common questions I get from parents navigating the world of kids’ nutrition. Whether you’ve got a picky eater, a milk-obsessed toddler, or you’re simply wondering about multivitamins and organic food, this episode is for you. We’re cutting through the noise of online advice, and getting back to what’s evidence-based and actually works in real family life. Because feeding our kids shouldn’t be a constant battle – it should be simple, realistic, and supportive. Here’s what I cover in this episode: 1. Do Kids Grow Out of Fussy Eating? A deep dive into what actually helps kids expand their diet – and why some don’t just grow out of it on their own. 2. How Much Milk is Too Much? Why excess milk can impact your child’s appetite, fibre, and iron – and what a paediatric dietitian really recommends. 3. Getting Kids to Eat More Vegetables Simple strategies that go beyond “just make it fun” – practical advice that fits into everyday life. 4. Do Kids Really Need Supplements? When they’re helpful, when they’re not, and how to make smart, intentional choices for your child’s nutritional needs. 5. Should You Buy Organic? My evolving thoughts on organic food and how I balance it realistically in my own home. I also share a super handy resource – my Healthy Supermarket Snacks Guide, packed with 80+ dietitian-approved options to save you time and stress. Grab it here: https://nourishwithkarina.com/healthy-recipes-for-kids Show Notes: 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 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. 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  

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• Episode 67: Feeding Neurodivergent Children

  Thanks for the request for this important topic - feeding neurodivergent children. After 24 years as a paediatric dietitian, I've seen how challenging this can be for families, and honestly, the standard advice for a picky eater just doesn't work here because these brilliant little brains work differently. This isn't about defiance or stubbornness. We're talking about genuine sensory processing differences, anxiety around food, and feeding challenges that go well beyond typical fussy eating. Whether your child has Autism, ADHD, or other Neurodivergent Conditions, their relationship with food will often need a completely different approach. I'm breaking down “why”  the white, crunchy diet is so popular with Neurodivergent children, how the gut-brain connection plays a massive role, and why those artificial colours and additives are particularly problematic for neurodivergent kids. Plus, I'm sharing which nutrients are most at risk and why supplements might be necessary - but only with proper professional guidance. This is about understanding your child's unique needs, not comparing them to anyone else. It's a long game, but with the right support and approach, your child can absolutely expand their intake and thrive. Episode Highlights: Sensory Processing and Food Selectivity Understanding why neurodivergent children often stick to white, crunchy foods and how sensory overwhelm affects their eating The Gut-Brain Connection How gut health directly impacts behaviour, mood, and concentration in children with autism and ADHD Food Additives and Behaviour Why artificial colours and preservatives are particularly problematic for neurodivergent children. Medication Impact on Appetite How ADHD medications affect eating patterns and strategies for managing nutrition throughout the day Nutritional Deficiencies at Risk Which nutrients are most commonly deficient in neurodivergent children and why professional supplementation guidance is crucial     Book a Consultation: Visit nourishwithkarina.com to book a consultation. NDIS plan-managed consultations also available. https://calendly.com/karina-dietitian Contact: [email protected] Instagram: @nourishwithkarina This episode provides general information only and is not a substitute for professional medical advice. Always consult with qualified healthcare providers for your child's specific needs.   Show Notes: 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   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. 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  

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• Episode 66: Foods to Fight Sickness

  Welcome back to The Easy Feed Podcast! This episode is inspired by a recent segment I did on Sunrise (Channel 7), and I knew I had to take a deeper dive with you into the best foods to help your child fight sickness—because let's face it, bugs are everywhere right now. As a paediatric dietitian, I’m constantly talking about immunity and gut health, and with up to 70% of our immune function linked to the gut, it’s essential we understand the connection between food and illness prevention. In this episode, I talk about key immune-supporting ingredients you probably already have in your kitchen—like garlic, onion, and citrus—and how to use them in child-friendly ways. I also discuss herbal supplements, my go-to chicken broth recipe, and realistic food swaps to help boost your child’s immune response without the overwhelm. Here’s what you’ll learn: 1. Gut Health & Immunity Connection Why your child’s immune system begins in their gut—and how probiotics, fibre, and gut integrity all come into play. 2. Top Immune-Boosting Foods How everyday ingredients like berries, garlic, ginger, and onion support your child’s ability to fight off viruses. 3. Supercharged Recipes for Sick Days I share two of my top go-to recipes: a red lentil curry and my nonna’s chicken broth (a family favourite packed with nutrients). 4. Herbs & Supplements That Work What science says about elderberry, echinacea, andrographis, and more—and how to use them safely. 5. The Link Between Processed Foods and Illness How certain snack foods can sabotage gut health and what to swap in instead. Show your support by leaving a review and sharing this episode with a fellow mum. Let’s keep our little ones nourished and thriving!     Show Notes: 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 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. 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  

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