The Easy Feed

Lunchboxes are coming. Whether you feel ready or not, the school year has a way of creeping up fast. In this episode, I'm walking you through five practical, realistic ways to make lunchboxes easier in 2026 — without aiming for perfection or adding more pressure to your already full plate.
As a paediatric dietitian, I see how overwhelming lunchboxes can feel, especially if you're navigating a picky eater or fussy eater. Social media noise, conflicting nutrition advice, and the relentless day-in, day-out nature of packing food can quickly drain your energy. This episode is about bringing it back to simple systems, lowering the bar, and focusing on what actually supports your child's nutrition and your sanity.
I share my 3-2-1 lunchbox structure, how to reduce mental load, ways to boost nutrients without changing your child's safe foods, and why "boring" lunchboxes are often exactly what kids need. This is practical guidance for real families, real mornings, and real children — not picture-perfect lunchboxes.
If you're trying to support children's nutrition, create a healthy diet for fussy eaters, or just want quick easy food ideas that actually get eaten, this episode is for you.
In this episode, I cover:
The 3-2-1 Lunchbox System
A simple structure to build balanced, nutritious lunchboxes without overthinking.

Why Repetition Is Not a Problem
How consistent lunchboxes support picky and fussy eaters.

Social Media vs Real Life
Why online lunchboxes raise the bar unnecessarily — and what to ignore.

Nutrient Boosting Without Battles
Small tweaks to increase nutrition for fussy eaters using familiar foods.

Letting Go of Perfect
How to reduce guilt and make lunchboxes sustainable long-term.

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

Lunchbox support and planning tools mentioned in this episode are available at nourishwithkarina.com

In this episode, I'm unpacking one of the most confusing and overwhelming parts of feeding kids today: food additives.
This conversation comes straight off the back of my recent TV segments on Sunrise, where we talked about ice creams and ingredients lists. It sparked a lot of questions from parents, and honestly, it highlighted just how far our food supply has shifted over the years. Even foods we once thought were simple are now packed with additives, preservatives, sweeteners and colours that our grandparents wouldn't recognise.
In this episode, I walk you through what food additives actually are, why they're used, and why they matter so much for children's nutrition. We talk about the evidence linking artificial colours and preservatives to children's behaviour and gut health, including the well-known University of Southampton study funded by the UK Food Standards Authority. I also share practical, realistic ways to reduce your child's additive load without aiming for perfection.
If you're feeding a picky eater or fussy eater and trying to balance convenience with a healthy diet for fussy eaters, this episode will give you clarity, not fear.
In this episode, we cover:
The modern food problem
How ultra-processed foods and misleading marketing have reshaped children's nutrition.
What food additives actually are
A clear breakdown of preservatives, colours, sweeteners, emulsifiers and more.
What the research tells us
The link between additives, gut health, inflammation and children's behaviour.
Real-life examples parents ask about
Ice blocks, "low sugar" products and why some swaps are not as healthy as they seem.
Where to start without overwhelm
Simple, realistic steps to reduce additives for your child, one food at a time.
Helpful links and resources:
Karina's Programs and Guides  https://nourishwithkarina.com/programsandguides
Karina's Supermarket Guru Program  https://nourishwithkarina.com/guru

In today's episode, I'm doing things a bit differently. Rather than diving into a specific nutrition topic, I'm getting personal and sharing my five wishes for 2026—not all food-related, but all close to my heart as a parent and paediatric dietitian.

I'm talking about the things that I'd love to see improve/change with our world. It's not all heavy, just honest and real, and hopefully makes you feel less alone in the chaos of feeding kids and managing life.

Thank you for being part of this community. Whether you're dealing with a picky eater, trying to navigate nutritious foods for your fussy eater, or just doing your best with quick easy food whilst working full-time, I see you. Here's to a healthier, kinder 2026 for all of us.

Episode Highlights
Factory Farming & Better Meat Choices
Why I'm passionate about reducing factory-farmed meat consumption and practical ways to swap meat for legumes as protein sources for children.

The Ultra-Processed Food Problem
My son's school holiday eating confession and why Australia's food standards are failing our kids compared to countries like Japan that prioritise childrens nutrition.

Ditching Comparison Culture
Why parents—especially mothers—need to stop beating themselves up and comparing themselves to others when they're already doing a brilliant job.

Creating Less Noise
Practical thoughts on reducing the overwhelming daily noise from social media, emails, and constant decision-making that leaves us all scrambled.

Being Present with Family
My plan to be more intentional with family time, compartmentalise work better, and stop trying to juggle everything at once in 2026.

Links & Resources
Healthy Kids Supermarket Guide  https://nourishwithkarina.com/guide
Free healthy recipes your kids: https://nourishwithkarina.com/healthy-recipes-for-kids
White Diet Nutrient Booster https://nourishwithkarina.com/white

In today's episode, I'm joined by Amy from Healthy Little Foodies—a recipe creator, food scientist and mum whose practical, flavour-packed ideas have helped millions of families feed their kids with more confidence. I first discovered Amy years ago and was instantly struck by how doable, nutritious and genuinely child-friendly her recipes were. So I wanted to sit her down, pick her brains, and uncover the thinking behind her incredible approach to children's nutrition.
We talk about how her global upbringing shaped her love of food, why feeding children feels harder than ever, and the simple routines that keep meals calm, predictable and enjoyable—even with a picky eater or a fussy eater in the mix. Amy also shares why patience in the kitchen matters more than any technique, what she wishes every parent understood about feeding, and the story behind her most unexpectedly successful recipe of all time.
If you're looking for grounded, real-world guidance from someone who understands nutritious foods, quick easy food, and the realities of children's nutrition, this conversation will absolutely support you.
 
 
Episode Highlights
The early influences
How travel, family and exposure to diverse cuisines shaped Amy's approach to food.
Why feeding kids feels harder today
The impact of social media, advertising and overwhelm on parents' confidence.
The power of routine for fussy eaters
Why predictable mealtimes matter for appetite, calm and better eating.
Patience in the kitchen
How involving kids—even when messy—builds skills, confidence and long-term acceptance of nutritious foods.
The recipe that surprised everyone
The savoury muffin that became her most-visited recipe worldwide.

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