Today we’re diving into a topic so many of you are thinking about: picky eating. And honestly, if you’ve ever found yourself saying “my kid is SO picky,” this episode is going to give you a totally new perspective.

I’m joined by pediatric PA and dietitian Colleen Sloan, who works with kids from birth through the teen years, and hears about picky eating in almost every visit. We’re unpacking what picky eating actually means (because it’s not as straightforward as you might think), why it happens, and how parents can shift their approach in a way that actually helps long-term.

In this episode you’ll hear about:

• Why “picky eating” means something different for every family
• Common nutrient concerns (and why protein usually isn’t one of them)
• How pressure, bribing, and labeling can backfire
• Simple ways to create a more positive mealtime environment
• Creative, low-pressure strategies to help kids explore new foods
• What a “successful” meal can look like (hint: it might be smaller than you think)

Links & Resources:

Follow Colleen on Instagram at @examroomnutrition

Listen to Colleen's podcast: Exam Room Nutrition

Listen to Gather 'Round: How to Make Family Meals Doable for Busy Parents With Picky Kids - an episode from Colleen’s podcast that featured Sarah!

Want more content on picky eating? Listen to Sarah’s podcast episode with dietitian Sally Kuzemchak, Tips on Feeding Picky Eaters from a Former Picky Eater & Dietitian

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In this episode, Sarah sits down with Kim Kornegay of Kornegay Family Farms & Produce for a behind-the-scenes look at life on a modern family farm. Kim shares her unique perspective as both a mom of three and a fourth-generation farmer, offering insight into how agriculture connects directly to the meals we serve our families every day. From growing sweet potatoes to getting dinner on the table during busy seasons, this conversation bridges the gap between farm and family life in a meaningful (and practical) way.

In this episode, you'll hear about:

• What it’s really like to work on a multi-generational family farm
• How growing food impacts the way Kim feeds her family
• Why family meals matter at every stage of life (and how that perspective shifts over time)
• A behind-the-scenes look at how sweet potatoes are grown, harvested, and stored
• Common misconceptions about farming, food production, and modern agriculture
• How science and technology are improving farming practices and food quality

Follow Kornegay Family Farms & Produce on Instagram: @KornegayFFP

Follow Kornegay Family Farms & Produce on Facebook

Visit their website

Check out Sarah's turkey sweetpotato meatball recipe here!

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In this episode, Sarah interviews Whitney Stewart, a Registered Dietitian and celiac disease advocate. Whitney shares her personal and professional insights on managing gluten-free diets for families and kids. From diagnosis stories to navigating restaurant options, this conversation offers practical advice for parents and individuals alike.

In this episode, you’ll hear about:

• Whitney’s journey with celiac disease and her background in clinical nutrition
• Recognizing symptoms and getting diagnosed with celiac disease
• Key sources of gluten and how to read labels effectively
• Gluten-free eating tips for restaurants and social situations
• The importance of a diverse, nutrient-rich diet and adding rather than restricting
• Supporting children with gluten intolerance - from snacks to birthday parties
• Addressing the gluten-free craze and misconceptions about health
• Quick, healthy gluten-free meal ideas for busy families
• Tips for overwhelmed parents facing new diagnoses and the importance of advocacy

Follow Whitney on Instagram @whitnessnutrition. Visit whitnessnutrition.com for more information.

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Navigating spring sports season can be overwhelming for parents, especially juggling multiple kids, hectic schedules, and dinner logistics. In this episode, dietitian and mom Sarah Schlichter shares practical tips to streamline meal planning, embrace flexibility, and keep nutrition on track amidst the chaos.

In this episode she discusses:

• How to shift your mindset from perfection to practicality with family dinners
• Strategies for scheduling and planning around unpredictable practice times
• Quick and easy meal ideas for busy nights, including chaos dinners and batch cooking
• Portable and on-the-go dinner options that align with sports schedules
• The importance of involving kids in meal prep and packing snacks
• Top pantry staples and freezer essentials for fast, nutritious meals
• Tips for reducing mental load through predictability
• How to make the most of frozen foods, convenience products, and smart prep to save time
• Creative ways to incorporate nutrition into snacks and meals for active kids
• Managing the chaos: back-up meal ideas and the value of flexibility and adaptability

Want help planning meals for this week and beyond? Sign up for Sarah’s emails!

Try Skout Bars as a great on the go snack!

Recipes Mentioned in the Episode:

26 One Pot Meals for Families During Busy Seasons

High Protein Vanilla Cottage Cheese Fruit Dip

2 Minute Chocolate Cottage Cheese Pudding

Pizza Beans

Amazon Links:

Stasher Bags

Elk & Friends Stainless Steel kids drinking cups

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In today's episode, Tony Castillo shares his inspiring journey from childhood struggles with body image and dieting to becoming a sports performance dietitian. He discusses how cultural foods have shaped his family traditions and offers practical tips for parents to introduce and normalize these foods for children. Plus, insights on fostering intuitive eating, reducing meal-time stress, and encouraging dads to get involved in feeding their families with easy and actionable tips.

In this episode you'll hear about:

• Tony’s personal health journey from being overnight as a child to becoming a sports dietitian
• The impact of parental dieting habits on children’s food perceptions
• Incorporating cultural foods like plantains, yuca, and arepas into family meals
• Strategies for exposing kids to new foods with stories and positive experiences
• Balancing cultural foods with American convenience options
• Introducing children to mindful eating and respecting hunger cues
• Navigating meal-time stress and the importance of flexible routines
• Tips for dads to participate in family meals and food preparation
• Addressing body image and disordered eating in young athletes and active kids
• Practical pre-game and post-game fueling ideas for youth athletes
• Fostering food curiosity and cultural identity in children

Follow Tony on Instagram here

Have a listener question or feedback? Send me a text!

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Join the email list to get a list of easy popular family recipes and meal prep tips!

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Have a listener question or feedback? Send me a text!

Support the show

Join the email list to get a list of easy popular family recipes and meal prep tips!

Instagram | Blog Recipes

In this solo episode, Sarah discusses:

• The benefits of early introduction via baby-led weaning
• Why smaller servings promote better eating habits
• Embracing family-style meals to build independence
• The importance of eating early and flexible bedtime snacks
• How to encourage try-new-food without pressure
• The division of responsibility in feeding
• Managing feeding challenges when kids are not eating
• Balancing treats and sweets with long-term health in mind

Past episodes referred to:

• Starting baby led weaning
• Baby led weaning recipes
• Episode 8: Division of Responsibility
• Episode 11: Tips on Picky Eating from a former picky eater
• Episode 19: Bedtime Snacks
• Episode 31: Sugar and Kids
• Bedtime snacks blog post

Have a listener question or feedback? Send me a text!

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Join the email list to get a list of easy popular family recipes and meal prep tips!

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In today's episode, Sarah talks with Allegra Gast, a registered dietitian and IBCLC. Allegra shares evidence-based tips to fuel new moms and optimize milk supply, as well as strategies for postpartum recovery, nutrition, and breastfeeding success.

In this episode, you'll learn:

• The importance of nutritional recovery during postpartum, not just bouncing back
• How pregnancy and breastfeeding increase caloric and nutrient needs
• Practical tips for preparing freezer meals and simplifying postpartum meal planning
• The role of minerals like magnesium, sodium, potassium, and iron in postpartum healing
• The impact of stress and stress management on milk supply
• Debunking myths about lactation cookies and supplements
• How to personalize nutrition and the value of working with an IBCLC
• Strategies for balancing self-care with a busy postpartum life
• The significance of listening to hunger cues and honoring your body's needs

Resources Mentioned:

- FullWell Prenatal

- Needed Prenatal

- Allegra's Website

- Allegra's social media

Have a listener question or feedback? Send me a text!

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Join the email list to get a list of easy popular family recipes and meal prep tips!

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In this episode, Sarah delves into the complexities surrounding sugar consumption in children, particularly in light of the new dietary guidelines. She addresses the common stress parents feel regarding sugar intake and how to aim for "balance." While sugar is not inherently bad, it serves as a source of energy and can be included in a child's diet without creating an unhealthy obsession with it. Sarah also discusses the emotional weight of sugar-related conversations and encourages parents to adopt a neutral language when talking about food with their children, fostering a healthy relationship with food.

Episode 8: Division of Responsibility

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Join the email list to get a list of easy popular family recipes and meal prep tips!

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