The Easy Feed

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

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