The Intentional Table
Feeding kids isn’t just about what’s on the plate - it’s about raising them to feel confident, capable, and at peace with food and their bodies.The Intentional Table Podcast is here to help you break the cycles of guilt, shame, and mealtime stress so you can raise kids who eat well and feel good about it.Hosted by Nicole Cruz, a registered dietitian and mom of three who has coached thousands of parents, this podcast gives you the tools, structure, and mindset shifts to create a positive, empowered eating environment at home.With guidance, compassion, and strateg...
When 'Healthy Eating' Becomes Disordered Eating
We all want our kids to eat well, make "good" choices with food, and care about their health.
So when they start choosing salads over pizza, or asking about ingredients, or saying they want to eat healthier - it can feel like a win.
But what if those "healthy choices" aren't actually about health at all?
What if they're early warning signs of something more concerning - something that's easy to miss because it looks so positive on the surface?
The truth is... disordered eating in kids doesn't usually start with...
Is It Bad to Let My Kid Eat in Front of a Screen?
"Is it okay to let my kid watch a show while they eat?"
"Should we be stricter about no screens at meals?"
"Am I creating bad habits if they eat in front of an iPad?"
I get this question all the time... And the answer isn't a simple yes or no.
The real question isn't whether screens are good or bad. It's: How is this impacting my child's connection to food, their body, and their overall experience with eating?
Because here's the thing: not all distraction is...
Eating Whatever You Want Isn't Intuitive Eating with Katy Harvey
Are you familiar with Intuitive Eating? Maybe you take that approach with food yourself... or maybe you've heard of it.
But when you think about actually doing it, you think: If I let myself eat whatever I want, I'd never stop. I'd only eat junk. I'd never touch a vegetable.
Totally get it! When we think about intuitive eating, we often think - just eat whatever you want. But that's not really what it is.
In this episode, I'm talking with non-diet dietitian Katy Harvey about what intuitive eating actually is, how to...
My Kid Wants a Snack Every 30 Minutes - What Should I Do?
You're in the kitchen getting snacks. Again. For the third time in an hour. Or you're staring at the dinner table watching your kid ask for seconds after already eating more than you did. Or maybe you're wondering if your child will ever eat a vegetable that isn't a carrot.
If any of this sounds familiar, you're not alone. These are three of the most common questions I get from parents, and I'm guessing at least one of them has crossed your mind too.
In this episode, I'm breaking down exactly what to do when:<...
Parenting Without Diet Culture with Oona Hanson
As parents, we're constantly bombarded with conflicting messages about food: avoid ultra-processed foods, watch out for seed oils, limit sugar, push the vegetables. And underneath all of it is this fear - that if we don't control what our kids eat, something bad will happen.
In this episode, I'm talking with parent coach and educator Oona Hanson about what it really means to parent without diet culture - and why letting go of food rules and weight concerns is one of the most powerful things we can do for our kids' health.
Oona shares her...
What to Do When Someone Else Gives Your Kid "Treats"
You know when you're at the soccer game, the birthday party, or picking up from school, and you see your kid walking toward you with a bag full of candy, chips, a sugary drink... And you think to yourself: Really? Again? Another treat?
The amount of food handouts from friends, family, teachers, teammates... can feel endless.
And when it's not what you had planned, or what you would necessarily choose, you're left trying to figure out how to handle it without making it into a big deal - or maybe you even react because you...
Is your kid an intuitive eater?
Your child is capable of listening to their body, eating a variety of foods, and not being obsessed with sweets.
Yes, even if they seem to have "no off switch" around food. Even if they're extremely "picky". Even if it feels like they've always been this way.
The truth is: kids are born intuitive eaters. They instinctively know how to listen to their hunger and fullness cues, seek out the nutrients they need, and stop when they've had enough. Just like a newborn cries for milk and pulls away when full.
But something...
A Third Way to Feed Your Kids: Beyond Pressure and Permissiveness
We all want the same things for our kids: to eat well, get the nutrition they need, and have a healthy relationship with food.
But how do we actually make that happen?
Most parents find themselves on one of two paths, or often bouncing back and forth because neither one feels quite right.
You might be trying to help your child eat well by encouraging bites, limiting sweets, or teaching them about "healthy foods." But it's creating tension at meals and you worry you could be passing down negative messages about food.
<...Are You Working Against Your Child's Eating Personality?
We're going to cut through all the conflicting advice and show you how you can help your child eat well without using pressure or bribes... or getting into power struggles or creating bigger food issues.
You've heard the advice:
"My kids have to at least try it.""Don't keep it in the house if you don't want them to eat it.""If they don't eat their dinner, no dessert."But when you try these strategies, they either backfire completely - or they seem to work in the moment but you know something doesn't feel right.
The One Thing That Undermines Everything Else You're Doing
If you're listening to this podcast, you're investing time and energy into changing how you feed your kids. And of course... you want to see it work.
That's exactly what we need to talk about today, because this approach will change how your child eats, and you have to stop caring whether it does.
In this episode, we're diving into one of the hardest parts of this work: detachment. Detaching from the outcome of what and how your child actually eats. Because when we focus too much on whether they're eating "right" or whether the...
Why Division of Responsibility Isn't Working (And What's Actually Missing)
Are you familiar with the Division of Responsibility (DOR)?
Maybe you've read ALL the Ellyn Satter books. You're trying follow DOR to a tee - you're doing your job and letting your child do their job with food... and it feels like something's still missing.
Or maybe DOR is brand new to you or you've heard it mentioned somewhere in your parenting journey.
Either way, you're going to love this episode.
In this episode, I'm breaking down:
What Division of Responsibility is and the research that backs it...3 Beliefs You Need to Raise Balanced Eaters During Diet Season
Diet culture is loudest in January. And it's so easy to feel like we should be doing more, or trying to eat 'better', or do something to change the way we look... when we're inundated with this message EVERYWHERE!
In this episode, I'm breaking down three foundational beliefs that will transform how you approach food in your family, and help you hold onto what's important to you when the rest of the world is screaming lose weight, detox, it's time for a new you.
We can talk all about tools and strategies (and we do...
7 Lessons I've Learned About Feeding Kids This Year
As the year comes to a close, many parents naturally start reflecting... what felt good, what felt heavy, and what do they want to change moving into the new year - new systems and routines, projects to work on, changes with the kids...
In this episode, I'm breaking down seven lessons or themes that stood out most from recent conversations with parents. We're talking about what actually made the biggest changes with food and how one parent said "Our whole life has changed."
You’ll hear why big change rarely comes from one “right” decision, why th...
When You're Judged for How You Feed Your Kids
The holidays often bring more than just parties and sweets... they bring more people, more opinions, and a lot more eyes on how we’re parenting - especially around food.
For many parents, this time of year amplifies feelings of judgment around food: comments from grandparents, side-eyes from relatives, comparisons to cousins, or even the internal pressure we place on ourselves when our child eats differently than others.
In this episode, we’re talking about why feeding kids can feel so charged during the holidays, how diet culture and family dynamics play a role...
Is Letting Kids Eat Whatever They Want During the Holidays Diet Culture in Disguise?
The holidays are full of sweets, parties, and what some might describe as chaos. It can be an overwhelming time of year, especially for parents, as we try to buy and wrap gifts, attend all the festivities, travel, have family visits... and still maintain our normal parental responsibilities.
And while navigating it all, the diet culture messaging is arguably at a high this time of year.
From the “be good now so you can indulge later” messaging to cheat days and guilt-free marketing, diet culture subtly (and not-so-subtly) can creep in to how we handling food...
The Truth About Bedtime Snacks (And Whether You Should Do One)
Do you ever wonder whether your child really needs a bedtime snack?
Is it ruining dinner?
Could skipping it mean they won’t sleep because they’re hungry?
And honestly… who wants to be back in the kitchen again at 7:30 pm?
In today’s episode of The Intentional Table, we’re breaking down:
The real pros and cons of offering a bedtime snackWhen it’s helpful—and when it might not beHow to use an evening snack without sabotaging dinner or dragging out bedtime--> And I’m...
Navigating the Holidays: Family Comments, 'Picky' Eating, and Too Many Sweets
First... If you want to raise your child to eat a variety, listen to their body and eat the amount they need, not obsess about or sneak sugar and sweets... and you want to get a step-by-step plan for exactly how to apply these feeding strategies for your family...
Our next cohort for Nourish Together is starting in January, and when you join right now, you'll also get holiday support all through December ❤️
DM me on Instagram @nicolecruzrd, and let me know that...
Raise a Balanced Eater: The Pieces You're Missing
First... If you want to raise your child to eat a variety, listen to their body and eat the amount they need, not obsess about or sneak sugar and sweets... and you want to get a step-by-step plan for exactly how to apply these feeding strategies for your family...
Our next cohort for Nourish Together is starting in January, and when you join right now, you'll also get holiday support all through December ❤️
DM me on Instagram @nicolecruzrd, and let me know that...
When Your Child's Eating Triggers You
Before you dive in! If you're looking for more...
The next round of NOURISH TOGETHER is opening soon >>> Join the WAITLIST to learn more 🩵
Do you find yourself reacting... sometimes even before you realize it... when your child takes another bite of pizza, skips their vegetables, or reaches for a sweet?
You’re not alone. Most parents struggle with what or how their child is eating, and it often triggers strong emotions tied to our own childhood experiences, cultural beliefs, and fears about what our kids “should” eat.
<...How to Encourage Your Child With Food... without pressure or bribes
Have you ever said something like, “Good job eating your broccoli!” or “Just two more bites and then you can have dessert”?
It probably felt supportive, encouraging, or like you were helping your child eat well.
But what if those well-meaning bribes, praise, and rewards are actually making mealtimes harder and disconnecting your child from their own body cues?
In this episode of The Intentional Table, we’re looking at why praise and rewards seem like they work in the moment, but often backfire in the long run. You’ll learn how these ap...
The 5 Biggest Sugar Myths (and What They’re Doing to Our Kids)
We’ve all heard it: “Sugar is toxic.” “It’s addictive.” “It makes kids hyper.”
It’s no wonder parents feel confused and worried when it comes to sweets.
But what if the problem isn’t sugar itself… it’s the fear surrounding it?
In this episode of The Intentional Table, I’m busting five of the most common myths about sugar… and showing you how that fear and restriction can actually fuel the very imbalance we’re trying to avoid.
You’ll learn what the research really says, how to create a calm, predictable envir...
Too Much Sugar Isn't the Issue
When it feels like candy is everywhere this time of year—trunk-or-treats, class parties, after-practice bags—it can start to feel overwhelming.
You might be okay with your child having some candy, but when it’s constant, it’s hard to know how to handle it without going overboard or setting up food battles.
In this episode of The Intentional Table, I’m sharing exactly how to navigate Halloween candy so your child can enjoy it - without guilt, shame, sneaking, or power struggles.
We’ll talk about what to avoid saying or doing, what to do i...
My Kid Only Wants to Eat 'Junk' (and what you can do about it)
If it feels like all your child wants to eat are snacks, sweets, or packaged foods - and no matter what you do, they refuse vegetables or other foods you think they need…
You’re not alone, and there's nothing wrong with your child. In fact, this is completely normal.
But that doesn’t mean you have to give up... or resort to forcing them to eat veggies (or cut out “junk” altogether).
Often, what’s happening is a combination of natural tendencies, learned behaviors, and the environment around food - all things you can influ...
Why Your Feeding Strategies Aren't Working (and How to Fix It)
If you’ve tried all the things... read the books, followed the advice on social media, tried recommendations from your pediatrician or best friend - yet mealtimes still feel tense or unpredictable, or you're concerned about what or how your child's eating...
You’re not necessarily doing it wrong - you’re likely just missing a few key pieces.
In this episode, we're bringing everything together to show you why the feeding strategies you’ve been trying might not be working - and what’s missing to make them click.
You’ll learn about the th...
What's Really Behind Power Struggles with Food
Does your child eat in a way that feels out of balance?
Maybe they don't want to try anything new and stick to the same few safe foods.
Or they would eat and eat and eat if you let them.
Or maybe they seem obsessed with sweets - like that's all they want.
Chances are - they're eating reactively.
It's not on purpose. They're not trying to be difficult. Reactive eating is often subconscious and literally, a reaction. But it can create a lot of p...
All food is not equal
When you’re raising kids, it feels natural to want to teach them about “healthy" or "better" choices or to guide them with categories like sometimes foods, growing foods, or good vs. bad foods.
While those labels are well-intentioned, they can create worry, guilt, or even rebellion around food... and that disrupts our kids’ ability to trust themselves and eat in balance.
In this episode of The Intentional Table, I’m breaking down the concept of neutrality when it comes to food. I’ll share how our words shape the way kids see food and t...
It's not a food free-for-all
What does it really mean to give kids structure with food… without controlling them?
In this episode of The Intentional Table Podcast, we’re unpacking one of the biggest misconceptions parents have about feeding kids: if you remove pressure and 'getting' them to eat a certain way, it’s a free-for-all.
But the truth is, kids thrive when they feel both supported and like they have autonomy and control... and that comes from structure, not pressure.
We’ll talk about what structure actually looks like (hint: it’s not a rigid meal sched...
It's not a food free-for-all
What does it really mean to give kids structure with food… without controlling them?
In this episode of The Intentional Table Podcast, we’re unpacking one of the biggest misconceptions parents have about feeding kids: if you remove pressure and 'getting' them to eat a certain way, it’s a free-for-all.
But the truth is, kids thrive when they feel both supported and like they have autonomy and control... and that comes from structure, not pressure.
We’ll talk about what structure actually looks like (hint: it’s not a rigid meal schedu...
What the heck is a relationship with food?
What does it really mean to have a healthy relationship with food?
In this second episode of The Intentional Table Podcast, we’re digging deeper into what’s truly at the root of how kids (and adults) eat. While it’s easy to focus on what’s on the plate or how our kids behave at mealtimes, what really drives those choices is their relationship with food... the thoughts, feelings, and beliefs they’re building every day.
We’ll explore why this foundation matters more than the broccoli or the cookies, how it shapes both...
Flipping the Script on Healthy Eating
What does it really mean to raise a healthy eater?
In this first episode of The Intentional Table Podcast, we’re diving into a new way of thinking about food and nutrition. Instead of obsessing over grams of protein, cutting out sugar, or following rigid rules, we’ll explore why 'healthy' eating isn't just about nutrition - and how a healthy relationship with food is the foundation that allows kids to thrive... and parents to feel more at ease too.
What you'll hear in the episode:
Why nutrition is only part of the...Welcome to the Intentional Table
Welcome to The Intentional Table, the podcast that helps parents raise kids who eat well and feel good about food. In this trailer, you’ll get a sneak peek of what’s to come — practical tools, mindset shifts, and compassionate strategies to guide your family. Together, we’ll break the cycles of food guilt and control so your child can grow up with a positive, empowered relationship with food. Subscribe now so you don’t miss the first full episodes!”
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CONNECT with Nicole:
- Instagram: @n...
