The Purposeful Design of Our Mealtime Products

When kids feed themselves, get repeated exposures to new foods, and explore food with all of their senses, they learn to trust their own hunger signals and develop a positive, long-lasting relationship with food. My company designs products to do just this.

Why It Matters

Every meal is an opportunity. We’re all guilty of stepping in with our own ideas of “what’s best” when it comes to our kids’ plates. But here’s the gritty truth: when we control every bite, we rob our kids of their natural ability to gauge fullness. Studies show that kids who feed themselves are less likely to overeat and become picky eaters. Think about it—if we let them do a bit of the heavy lifting (or spoon lifting, in this case), they learn to trust their own signals. In our hectic lives, every small win matters.

In the Beginning

Last week I had the privilege of chatting on WDBJ7 with Kimberly McBroom about something that’s near and dear to my heart: helping our kids become healthy, confident, and downright adventurous eaters. At Kizingo, we built our company on a simple idea— create mealtime products that actually encourage the kinds of behaviors nutrition science suggests are associated with life-long healthy eating habits.

Parenting is hard. Mealtime shouldn't be.

{PS - if you do try one of our products, enter DESIGN15 at checkout for 15% off your first order}

Letting Kids Feed Themselves

There’s plenty of evidence that when kids take control of feeding themselves—when they are transitioning out of breast and bottle feeding into their first solid foods—they develop better eating habits.

Kids who can successfully self-feed are less likely to overeat and less likely to become picky eaters. Why? Two reasons:

  1. Try as we might, we are terrible at reading our kids signals of fullness. So when we feed them directly, we can end up over feeding. Over time, this means they start listening to us rather than their innate, internal signals of hunger and fullness.
  2. Kids - especially toddlers - want to do things themselves! They want to tie their shoes and pour their milk and zip their coat. Even if it takes hours to accomplish. When we make all the mealtime decisions for them, they start to exert their independence in the only way they can: by letting you know what they will and will not eat. Hello picky eating.

So what's the solution? At Kizingo, we designed ergonomic spoons specifically for the way kids hold and use utensil so they can be more successful self-feeding. Do you need our spoons? Of course not. But using them can help your little one master the art of self-feeding a little more quickly.

Our ergonomic spoons are specifically designed to face a child, so that self-feeding is easier and more successful.

Shop Spoons

The 15-Time Rule: Persistence Pays Off

Ever tried to get your kid to eat broccoli and thought, “That was a total flop”?

Research tells us it can take about 15 exposures before a new food wins their heart—or even their taste buds. And let’s be honest, keeping track of that is no picnic. That’s why we built our plates and bowls with a little “nudge” space. It’s a visual reminder for you to offer that small taste of something new. It’s not about forcing them or serving them a mountain of broccoli all at once; it’s about persistence and building familiarity over time.

The Nudge plates and bowls encourage parents and kids to regularly try small bits of something new.

Shop Plates & Bowls

Embrace the Mess: Exploring Food With All 5 Senses

Let’s get real—mealtime with kids is messy. But that mess is where the magic happens. When kids get their hands on food, they’re not just eating; they’re learning. They’re discovering textures, sounds, and even smells and, importantly, integrating that information and making new neural paths.

Sometimes you might end up with more food on the floor than on their plates, but that’s a small price to pay for sensory exploration and deep learning. But don't feel like you have to do this every meal. Choose a meal or snack when you have the time and energy to let it be a little longer and a little messier.

How can you help this exploration? Ask them what a crunchy carrot sounds like or how an avocado slice feels. If your kids are not yet talking, narrate this experience for them (rather than expecting them to give you words for their experience). Not sure where to begin? This list of descriptive terms for mealtime can help.

Our long sleeve bibs aren’t just about keeping clothes clean; they’re a nod to the power of letting kids explore food with all their senses.

Shop Bibs

The Big Picture: Every Meal Counts

Imagine this: if you fed your kid three meals a day from the moment they turned six months old until they hit 18, you’d be cooking up 18,690 meals. That’s a lot of chances to shape their relationship with food.

It’s not about making the perfect dinner every single night—it’s about the cumulative impact of those small, everyday interactions. Each meal is a chance to build trust, celebrate the little victories (like using a fork the right way or sitting down a minute longer), and create a lasting, positive connection with food.

Remember - enter DESIGN15 at checkout for 15% off your first order

5 Foods You Should Make Instead of Buy

Some foods are worth making at home. Here's my list of five.

Convenience is great. So is homemade.

When it comes to feeding my family, I’m all about convenience—until I’m not. 

Processed - and even ultra-processed - foods and shortcuts do have their place (trust me, I rely on them too). But there are a handful of foods I choose to make from scratch.

Why? 

Yes it’s true, I like having control over the ingredients, but mostly ... homemade just tastes better. 

And the payoff goes beyond flavor. 

I do like knowing exactly what’s going into the foods that I’m making and without all of the additional sugar or random ingredients that I can’t pronounce, but homemade versions often cost less than what you buy in the store.  

So, here are 5 foods I most often choose to make at home. Not because I’m trying to be perfect — far from it— but because the homemade versions really are worth the little extra effort.

1. Granola  

Why homemade? Store-bought granola is often loaded with sugar and oils that don’t do it any favors. 

Homemade is (1) super simple - a little measuring, a little mixing, and into the oven it goes! - (2) it’s super customizable, and (3) it makes your whole kitchen smell AH-mazing. 

Plus, I often find myself needing to make decisions I don't want to have to, like "well I want cinnamon flavor, but I don’t want walnuts. This one doesn't have walnuts, but it is blueberry vanilla."

And when I make my own, I can fully customize it to my flavor preferences: maple, cinnamon, coconut with or without nuts and dried fruit ... the combinations are endless.  

I’m not even talking about making a lower sugar option. If you like a little sweeter granola, so be it. 

Still, homemade really does taste better. 

(And if you want a place to start, might I suggest this one. It's one of my favorites.)

Download my Favorite Granola Recipe ->Download

2. Salad Dressing 

I can’t be the first to tell you this: store bought dressings are often filled with all kinds of preservatives that don’t add flavor or value (except helping them sit longer on the shelf). 

Plus, they can have added sugars and other mystery ingredients that don’t necessarily make them taste any better (only sweeter). 

But homemade dressings? 

Two minutes, four ingredients, and none of the preservatives you’ll find in a bottle. And again, they are endlessly customizable: garlic, mustard, vinegar, lemon, herbs, cumin, balsamic, tahini ... on and on and on.

The simplist: Olive oil, vinegar, mustard, and a pinch of salt. Done.

And I swear, your salads will taste better - which means maybe you'll actually enjoy your salads more? (for what it's worth, I do.)

Plus, you can batch make a jar to keep in the fridge all week.  

3. Microwave Popcorn

Some of you will swear that movie butter microwave popcorn is delicious and 100% worth it. 

And you would be wrong.

Homemade, air popped (or stove-popped) popcorn is undeniably better. And I'm not even talking "better for you". I don't even want you to not use butter. Butter is the best part!

When I make popcorn at home, there are always little pockets that have had too much butter added - I'd rather too much over too little!

Air popped popcorn is simply far superior to the microwaved version and is free of all the crap that gets added to microwave bags. 

And you don’t even need to invest in an air popper. You can put kernels directly into a lunch-size paper bag, fold down the top a few times, and pop it into the microwave. Works like a charm.

Just a taste (pun intended) of the ingredient lists of common microwave popcorn brands.

4. Chocolate Chip Cookies  

Like all of the other foods on this list chips ahoy style cookies, although easy to grab out of the package, simply don’t taste as good as homemade. 

They also don’t make your house smell as good and are loaded with industrialized ingredients that make them shelf stable, but don’t necessarily add to their flavor profile. In my opinion, homemade is better.

And they don’t have to take hours. 

Michelle Lopez‘s weeknight baking cookbook has a version of chocolate chip cookies that literally come together in 20 minutes. 

Michelle Lopez, of Hummingbird High, has a Chocolate Chip Cookie recipe that comes together in 20 minutes, and bakes in just 10. She also gives you all the tips you need to freeze and bake later.

You can also mix and freeze the dough so you only bake what you want to eat when you want to eat it. Warm, gooey, freshly baked cookies whenever you want. What could be better?!

Plus, if you ever want to entice your kids to spend some screen-free time with you, tell them you’re going to bake chocolate chip cookies and invite them to participate. See how quickly they come running.

5. Muffins or Quick Breads

Why do I make these homemade? Bakery muffins might as well be called cupcakes (honestly ... they are sugar bombs) and personally I find that packaged ones often taste stale. 

And again, they may seem difficult, but muffins can come together in less than 20 minutes. Especially if you keep the base mix in your pantry. 

Bravetart's Stella Parks has a basic muffin mix that will last in your cupboard for up to 6 months. (In other words: you have no excuse! Mix up several batches some weekend and keep them stocked.)

And with the muffin base made, all you have to do is add the mix-ins, which like with granola, you can make them your own. Pack them with your favorite flavors — blueberries, bananas, grated carrots, dried cherries, pumpkin, or whole grains, not whole grains, cinnamon, lemon, sesame seeds ... again, the combinations are endless.

And they freeze well, so all you have to do on busy mornings is warm them up in the oven and breakfast (not cupcakes) are ready. 

OK, I know I said five but here’s a sixth,  just in case you wanted another one. 

6. Granola bars.

Specifically, here is a homemade version similar to Quaker Oats Chewy Chocolate Chip granola bars. 

Again this is another item that is loaded with ingredients that you can’t pronounce and wouldn’t normally have at home, and which is super easy to make yourself (and tastes so much better when you do). 

And as a bonus, I have also included a link to that recipe free for you to download below.  

Download my favorite granola bar recipe ->Download

Final Thought  

So, there's my list. 

Homemade isn’t always the answer, but for these five? I maintain my stance that they are worth it. They're tastier, cheaper, and without all the weird stuff. 

And if you *do* reach for store-bought now and then—no guilt. It’s about balance, not perfection.

Don't Make This Critical Mistake at Mealtime

Most parents don’t realize they’re making a critical mistake when it comes to feeding their kids—and it’s not what you think.

Why It Matters:

Feeding kids can feel like an uphill battle. Between conflicting nutrition advice, mealtime struggles, and the sheer exhaustion of parenting, it’s easy to focus on getting through the day rather than building long-term habits. But here’s the truth: raising confident, mindful eaters doesn’t happen overnight—it happens over years. Understanding this shifts the pressure off individual meals and onto a bigger-picture approach that actually works.

The Parenting Pressure Around Food

Being a parent is all-consuming—especially when it comes to feeding our kids. There’s an overwhelming amount of information out there, and much of it, especially the advice, contradicts itself.

"Fat is bad." "No, actually, carbs are bad." "Wait—low carb is just more sugar, bring back the fat!"

Meanwhile, as parents, we’re juggling a million things. We’re exhausted, overworked, and underappreciated. Our kids are always getting sick (which means we are too), and we’re constantly worrying about their growth, their safety, and their future.

And now, on top of all that, we’re supposed to get them to eat — and like — broccoli?

It’s no wonder that long-term healthy eating habits often take a backseat to just getting through mealtime without a meltdown.

The Biggest Mistake Parents Make

I was recently asked on a morning show interview: What’s the thing most parents get wrong when feeding their kids?

Here’s my answer: They give up too soon.

Parents give up on helping their kids develop healthy habits. They give up on improving their family’s mealtime routines. They give up on creating their own healthy eating patterns.

And they give in—to their kids' demands for something else, anything else—rather than staying confident in their role as parents.

Why It’s a Problem

I’ve spent over 20 years researching nutrition and nearly 16 as a parent, and here’s what I know to be true:

Healthy, confident, mindful eaters develop over decades, not dinners.

It takes years of practice and consistency to develop healthy habits.

Think about the last time you tried to start a new habit—or break an old one. How did that go?

It’s easy to feel discouraged when something doesn’t work after a few tries. And it’s tempting to believe that if your child doesn’t like broccoli tonight, they’ll never like it.

But that’s not how habits—or taste preferences—are built.

Healthy, confident, mindful eaters develop over decades, not dinners.

Shifting Your Perspective on Mealtimes

I get it.

As a nutrition researcher and a parent, I felt intense pressure to make every single meal count. Every dinner felt like it had to be perfect—like it was make-or-break for my kids’ future relationship with food.

But when things didn’t go as planned—when a meal flopped, or I got home late, or my kids flat-out refused to eat—it felt like I was failing.

I let each meal carry way too much weight.

Here’s what I’ve learned: What happens at one meal isn’t as important as what happens over the next 10 meals.

Or the next 10 months.

Or the 10 years.

The Power of Long-Term Consistency

Let’s put this into perspective.

If you started feeding your baby at six months old and stopped the moment they turned 18, do you know how many meals you’d prepare?

18,690.

Yes, you read that right.

Even if you cut that number down—if you outsource lunches, do takeout once a week, and take a couple of weeks off for vacations—you’re still responsible for about 4,500 meals.

That’s a lot of opportunities to reinforce healthy habits.

What This Means for You

I know this might feel overwhelming, but I hope it also feels empowering.

Because this means you don’t have to make tonight’s dinner perfect.

Tonight’s meal doesn’t have to be the one where your child magically loves broccoli.

You have thousands more chances.

Feeding your kids isn’t about getting it right this time—it’s about showing up, staying patient, and keeping at it over time.

Because that’s how confident, mindful eaters are made.

girl at table making a face

"Confident, healthy, mindful eaters are made one dinner at a time ... but only over a long time."

Want More?

Here are some additional resources that can help you be persistent and stay consistent!

Mealtime Meltdowns? 4 Proven Ways to End the Chaos

Meltdowns elevate the tension for everyone at the table. And while it's tempting to give in to toddler demands, that is a short-term fix that will lead to a longer-term problem. 

Help! I don't know what to do

I get questions like this all the time:

Help! My toddler won't eat anything I make. He’s become an absolute terror at meal time. I don't want to cave, but it feels like my only option.  What can I do?

Behavior like this elevates the tension for everyone at the dinner table. And while it is soooo tempting to give in to your toddler's demands, that short-term fix can (and often does) ultimately lead to longer-term problems. 

But there are some things that you can do to de-escalate emotionally charged situations like this while still supporting the development of long-long healthy habits for your kids. 

Why It Matters:

Caving in might seem like the quickest way to avoid a dinnertime disaster, but it sets a precedent that’s hard to undo. When kids learn that enough fussing gets them exactly what they want, those meltdowns and demands don’t just disappear—they multiply. Instead of constantly negotiating over meals, you want to build trust, set clear expectations, and create a mealtime routine that works long term. Because the goal isn’t just getting them to eat tonight—it’s helping them develop a healthy, confident relationship with food for years to come.

4 Things to Do Instead of Giving In

Ok, let’s talk about the 4 things you can do instead of giving into your child’s demands that you make something else for dinner that will help de-escalate your and your toddler's rising emotions and help everyone come back to the table feeling ready to be together.

1. Remember your job vs. your child’s

When it comes to mealtime, it is your job to decide what food is available and when it is served. It is your child's job to decide what they want to eat from what’s available and exactly how much. The more consistent you are with this practice, the more it will help in the long run.

The long game is what matters. It's easy to feel like every meal is critically important, but what truly shapes your child’s relationship with food is the years of experiences, not a single dinner.

Pro Tip:
As often as you can, be neutral—both when your child tries something new and when they refuse to eat. Don't praise, don’t show frustration if you can help it, and don’t beg, plead, bribe, or coerce them into eating. That will only backfire over time.

2. Set Boundaries & Stay Consistent

Be clear about your boundaries, and when your toddler is calm, share those boundaries with your kids. Yes, even your toddler!

What kind of boundaries am I talking about? I'm talking about behaviors that you (and your partner) find acceptable for mealtime. Share those with your kids - ideally as calmly as possible and before any meltdowns are happening - and include the consequences that will come as a result. Even if you see the problematic behavior making its way into dinner, you can still respond with positive reinforcement.

3. Offer a Safe Food—But Keep It Simple

Having one “safe” food is not catering to your child; it is being considerate of the fact that their tastes are still developing and they are learning how to try new foods.

Tips for choosing "safe" foods or allowing for an alternative:

plate with penne and red sauce

Remember:
You are not making a separate meal—just providing a familiar, low-pressure choice that allows your toddler to stay at the table and participate in mealtime

4. Trust That They Won’t Go Hungry

This just might be the toughest of the four to stick to. Remember - especially for kids who are not food insecure, suffering from diagnosed medical or feeding issues, and on a healthy growth trajectory - it’s okay if they don't eat much dinner tonight. And again tomorrow. In the long run, what matters is that they develop a self-regulated and positive relationship with food, and you are working to support that.

The subtle, unspoken messages we send at mealtime—our reactions, our patience, our consistency—matter just as much as the obvious ones. If you want your child to develop trust in their own appetite and food choices, you have to trust them, too.

5 Reasons to Serve Dessert With Dinner

"Dessert as reward" is not a winning strategy for long-term health or healthy habits. But this might be.

Why It Matters

The Problem: When dessert is framed as a reward, it becomes the ultimate prize. Kids begin to see dinner as a chore and focus only on getting to the "good stuff." Over time, this can create an unhealthy relationship with food, where sweets are overly glorified, and nutritious foods are something to "get through."

The Solution: By serving dessert with dinner, you can neutralize its power, reduce obsession, and help kids learn to listen to their hunger cues. It’s a simple change that can create a more positive and balanced approach to food.

"Clean your plate, or no dessert"

If you're like me, you grew up hearing, "You have to clean your plate before you get dessert." Maybe you’ve even found yourself saying it to your own kids. But here’s the thing—using dessert as a reward can backfire. It turns dessert into the ultimate prize and encourages kids to rush through meals, ignoring hunger cues, just to "earn" the sweet stuff.

So, what if we flipped the script? What if dessert wasn’t a reward but simply part of the meal?

plate with penne and red sauce

"How much dinner do I have to eat in order to get dessert?"

A Personal Wake-Up Call

When my son was five years old, he came into the kitchen as I was making dinner. He didn’t ask what I was cooking (spaghetti, his favorite meal). Instead, he asked, “How much dinner do I have to eat to get dessert tonight?” That one question stopped me in my tracks. I realized I had taught him that dessert was the goal and dinner was just the obstacle he had to endure.

That wasn’t the message I wanted to send. I wanted him to like foods like broccoli because they tasted good and made him feel good—not because eating them earned him a cupcake. I wanted him to understand that dessert has its place too.

So, I decided to do something different: I started serving dessert with dinner.

What Changed When We Served Dessert With Dinner

Here are the five biggest changes I noticed when I started serving dessert with dinner:

1. The Questions Stopped

If I were the betting type, I would put a lot of money down on the fact that your child has - on more than one occasion - asked "How much do I have to eat in order to get dessert?" If I'm wrong then I'd venture to say that you've been asked - on more than one occasion, and maybe even after setting a lovingly prepared dinner on the table (and before a single bite of the meal has been tasted) - "What's for dessert?"

My kids used to bombard me with endless dessert-related questions. But when you put dessert on the table with dinner, your kids no longer have to ask for it, because it's right there. They no longer have to wonder, or be concerned: Are we having dessert? When can I have dessert? How much dessert can I have?

They not longer have to ask. You've decided what to serve, and you're trusting them to make the choice about what and how much to eat.  

2. Dessert Lost Its Power

Using dessert as a reward makes it a forbidden fruit. There is enough evidence for me to feel confident saying that restricting access to sweets (or any food) may reduce intake in the short term but often leads to overconsumption in the long-run. We may think we are doing our kids a favor by denying them sweets now, but when they are left to their own devices, without us to control things, they will often overeat.

By including dessert as part of the meal, I noticed my kids stopped obsessing over it. Dessert became just another part of the meal, and they were better able to enjoy it without overindulging.

3. Mealtime Conversations Got Better

Without the constant back-and-forth about dessert, we had more time to focus on each other. We talked about the questions our kids asked in school that day, or how many times they finished the monkey bars, or what story they'd like you to read at bedtime. They told us bad knock-knock jokes.

The focus shifted from what we were eating - or what we would eventually be eating! - to who we were eating with.

4. My Kids Learned to Make Choices

Serving dessert with dinner helped my kids practice the critical skill of decision-making. Should they eat dessert first or last? What happens if they eat their dessert first while everyone else enjoys it later, together? We also used it as an opportunity to talk about how it feels to eat dessert first compared to after the meal, and how it changes the rest of dinner when something sweet is served alongside.

These natural consequences taught them to listen to their bodies and make balanced choices—skills that will serve them for life.

5. Dessert Is Delicious

Let’s be honest: dessert tastes good. It doesn’t need to be a reward or a secret indulgence. When you include it in a balanced meal, you show for your kids that sweets have a place in a healthy lifestyle. And when you save room to enjoy dessert yourself, you’re modeling that same balance.

What to Expect If You Try It

Here’s what this strategy doesn’t mean: you serve a three-tier cake at every meal. You’re still in charge of deciding what and how much dessert is on the table. But by serving it alongside dinner, you’ll see how your kids respond—and you might be surprised by the results.

This doesn’t need to be an everyday habit. Start small. Try serving dessert with dinner once or twice a week and observe what happens.

Ready to Give It a Try?

Are you brave enough to put the cupcakes next to the broccoli? If you do, I’d love to hear how it goes. Leave a comment or send me a message—I can’t wait to hear your stories!

Are All Ultra-Processed Foods Bad?

Ultra-processed foods vary widely in their health impacts—and the latest research proves it. While some processed foods can contribute to overeating and weight gain, others are far less harmful. Understanding this distinction can empower you to make better choices for your family's health without feeling overwhelmed.

Why It Matters

If you're a busy parent, ultra-processed foods are likely a staple in your kitchen. From quick snacks to dinner shortcuts, they're convenient and save precious time. But with headlines warning about their health risks, it's easy to feel guilty for relying on them. The good news? This new research provides a more nuanced perspective, showing that not all processed foods are detrimental. Armed with the right knowledge, you can confidently nourish your family without the stress of aiming for perfection.

What Are Ultra-Processed Foods?

Ultra-processed foods extend far beyond basic processing. While they include obvious candidates like frozen pizzas and instant noodles, they also encompass many everyday items you might not expect. These foods typically contain additives, artificial flavors, and refined ingredients—but their health impacts can vary significantly.

The NOVA classification system, widely used by researchers, defines four categories of food processing:

  1. Unprocessed/minimally processed foods (fresh fruits, vegetables, nuts)
  2. Processed culinary ingredients (oils, butter, sugar)
  3. Processed foods (canned vegetables, cheese, fresh bread)
  4. Ultra-processed foods (soft drinks, packaged snacks, ready-to-eat meals)

Understanding these categories helps explain why some ultra-processed foods, like plain frozen vegetables, unsweetened yogurt, or whole-grain crackers, can be valuable parts of a healthy diet. The key lies in understanding the differences and making informed choices that work for your family.

visual examples of the NOVA classification system from unprocessed through ultra-processed foods

What Does the Research Say?

Recent studies reveal important nuances about ultra-processed foods. A preliminary, groundbreaking (albeit small sample sized) study highlighted in The Wall Street Journal found that specific characteristics—not processing alone—determine a food's health impact. Specifically, its impact on overall caloric intake.

Individuals remained in a tightly controlled environment over the course of a month, and spend one week on each of 4 different diets. These diets ranged in their energy density and palatability, but all were created using ultra-processed foods and all diets contained roughly the same amount of calories, fat, sugar, sodium, and fiber.

Researchers found that foods high in energy density (lots of calories in small portions) and loaded with salt, sugar, and fat are more likely to trigger overeating.

Key research findings include:

For example, while both canned peaches and packaged cookies are technically ultra-processed, their effects on health differ dramatically. Canned peaches packed in water provide convenient nutrition, while cookies might encourage overconsumption.

table spread with ultra-processed and fast foods

Common Parent Questions

As a nutrition expert and parent, I frequently hear these concerns:

"Does this mean I should clear out my pantry?"
No! The goal isn't to eliminate all processed foods but to make informed choices. Start by understanding what's in your pantry and making gradual improvements.

"How do I balance convenience with health?"
Focus on the overall pattern of eating rather than individual foods. Having some ultra-processed foods in your home is perfectly fine—it's about finding the right balance for your family.

"What about picky eaters?"
Start with small changes. If your child loves ultra-processed snacks, try mixing them with healthier alternatives or gradually introducing similar but less processed options.

Practical Takeaways for Families

You don’t have to overhaul your pantry or avoid processed foods entirely. Instead, focus on small, intentional changes that work for your family. Here’s how:

1. Shop Smart

- Read ingredient labels and choose products with simple, recognizable ingredients.  

- Opt for nutrient-dense options like nuts, seeds, dried fruits (without added sugars), and whole-grain crackers.  

- Pick plain canned or frozen foods—like beans, vegetables, or fruits packed in water or their own juice.  

2. Focus on Balance 

- Pair convenience items with fresh produce, lean proteins, and whole grains.  

   Example: Serve a rotisserie chicken with frozen broccoli and quinoa for a quick, balanced dinner.  

- Boost processed meals with healthy add-ons. Stir spinach into boxed pasta or top frozen pizza with fresh veggies.  

3. Be Ingredient-Savvy

- Swap sugary yogurt cups for plain yogurt with fresh fruit or honey.  

- Choose whole-grain bread or crackers over white flour options.  

4. Teach Kids Early  

- Turn label-reading into a fun activity. Challenge your kids to find snacks with five or fewer ingredients.  

- Let them pick one new fruit or vegetable to try each week.  

- Explain your choices in simple terms. For example, “We buy whole wheat bread because it keeps us full longer and gives us energy.” 

5. Plan Ahead  

- Batch cook grains, proteins, or roasted veggies to mix and match during the week.  

- Pre-portion healthy snacks like trail mix, baby carrots with hummus, or yogurt and granola for grab-and-go options.  

- Have a “Plan B” meal for hectic nights, like tacos with canned black beans, shredded cheese, and lettuce.  

Real-World Solutions

In my own kitchen, I've found success with these strategies:

For busy weeknight dinners, I keep frozen vegetables, whole-grain pasta, and canned beans on hand. While these are technically processed, they help me create quick, nutritious meals like 15-minute pasta primavera or bean-based tacos.

A Balanced Perspective

As a nutrition expert and a mom, I know how easy it is to feel overwhelmed by food choices. This research reinforces an important lesson: progress is more important than perfection. By focusing on smarter food decisions, you can nourish your family while reducing stress and guilt.

Remember, not all ultra-processed foods are harmful. Choosing minimally processed options and pairing them with whole foods can help you strike a healthy balance that works for your busy life.

What's Next?

Ready to take action? Here's your step-by-step guide:

  1. Pantry Audit: Take 15 minutes to review what's in your pantry. Don't judge—just observe.
  2. Choose One Change: Pick one ultra-processed snack to swap for a healthier option next shopping trip.
  3. Prep for Success: Set aside 30 minutes on weekends to prepare healthy snacks.
  4. Get Support: Check out my other posts or join our Skool Community for ongoing support, tips, and tricks!

Closing Thought

The takeaway is simple: not all processed foods are bad. With a little knowledge and intention, you can make choices that support your family's health—without sacrificing convenience, your health goals, or your peace of mind. Remember, small changes add up to significant improvements over time.

Build a Healthier Gut —Without Going Vegan

https://youtu.be/7JDwIqTgLr0

You don’t have to adopt a fully vegan lifestyle to reap the benefits of a healthier gut.

Your Diet Can Shape Your Microbiome

Your gut microbiome doesn’t just support digestion—it’s linked to your immunity, brain function, and even your hormones. And the good news? You don’t have to adopt a fully vegan lifestyle to reap the benefits of a healthier gut. By increasing the variety of plant-based foods in your diet, you can foster a thriving microbiome and support long-term health.

Why It Matters  

Your gut microbiome is a diverse ecosystem of bacteria that begins forming the moment you’re born. These tiny microbes play an essential role in breaking down complex carbohydrates, producing vitamins, regulating your immune system, and even influencing your mood through the gut-brain axis. Research continues to highlight the profound impact of diet on this ecosystem.  

A recent study in *Nature Microbiology* examined over 21,000 individuals and found that vegans had microbiomes linked to better cardiovascular health. But here’s the key takeaway for omnivores: those who incorporated a variety of plant-based foods saw similar benefits, proving that small changes can yield big results.

How the Microbiome Works  

Your microbiome is integral to four major systems in your body, each with far-reaching effects on your overall health: 

1. Digestive System  

Gut bacteria help break down complex carbohydrates and dietary fiber into short-chain fatty acids (SCFAs), which reduce inflammation and support gut lining integrity. They also produce essential vitamins like B12, K, and folate (B9), which are critical for energy, cell repair, and blood clotting.  

2. Immune System

The gut microbiome plays a vital role in training your immune system, helping it differentiate between harmful invaders and harmless substances. This training reduces the likelihood of autoimmune reactions and supports your body’s natural defenses.  

3. Nervous System

The gut-brain axis connects your gut microbiome to your brain. Certain bacteria influence the production of neurotransmitters like serotonin, which can affect mood, stress levels, and even sleep. This relationship is why the microbiome is often referred to as your “second brain.”  

4. Endocrine System

Gut microbes regulate hormones that impact blood sugar levels, hunger, and feelings of fullness. They also interact with the intestinal lining, which serves as the body’s largest endocrine organ, influencing metabolism and energy balance. 

What the Research Says About Diet and the Microbiome  

Studies like the one published in Nature Microbiology shed light on how dietary patterns shape the microbiome—and, by extension, health outcomes:  

Vegan Microbiomes and Positive Health Outcomes: 

The study found that individuals following vegan diets had gut microbiomes rich in bacteria associated with better cardiovascular health. These microbes are adept at breaking down plant-based fibers, producing SCFAs that reduce systemic inflammation and improve heart health.  

Omnivores Can Achieve Similar Benefits:

Interestingly, a subset of omnivores in the study displayed microbiome profiles similar to those of vegans. What set them apart? A higher intake and diversity of plant-based foods. This reinforces the idea that it’s not about eliminating animal products entirely but about adding more plant-based diversity to your diet. 

By increasing your intake of fruits, vegetables, legumes, and whole grains, you can cultivate a microbiome that supports better digestion, lower inflammation, and enhanced metabolic health—all without needing to adopt a fully vegan lifestyle.  

By increasing your intake of fruits, vegetables, legumes, and whole grains, you can cultivate a microbiome that supports better digestion, lower inflammation, and enhanced metabolic health—all without needing to adopt a fully vegan lifestyle.

Practical Ways to Improve Your Microbiome 

While going vegan may not be feasible or desirable for everyone, omnivores can take actionable steps to improve gut health:  

1. Eat the Rainbow  

It's maybe a little overused, but the adage Eat the Rainbow is an easy way to think about fruit and vegetable diversity. Each color offers different nutrients that feed diverse bacteria in your gut, so eating all those colors builds health. For a while, burnt out by making my kids' lunches, I would occasionally challenge us to use a single color during packing ... just for something to mix it up!

2. Shop Smarter  

Expanding your variety is not necessarily easy - at least not where I live. My chain supermarkets tend to all carry the same things, so relying on that as a way to generate ideas for new veggies isn't feasible. But there are a few things I do (sometimes more frequently than others) to try to find new foods for us to try.

3. Think Long-Term  

Don’t stress about eating every vegetable in one week. Build diversity over time—think of it as a monthly or seasonal goal rather than a daily challenge.  

4. Overcome the Fear of Tasting  

The first step to eating a wider variety of foods is often to overcome the fear of tasting new foods. This can be particularly true for kids, but I know plenty of adults who still don't want to try new foods! Here are some strategies you can use to encourage your kids, your partner, even yourself to explore new foods. Trying unfamiliar items can feel daunting but is key to building a diverse diet.  

5. Serve Veggies at Every Meal. Sometimes two.

Ensuring that at least one vegetable is served at every meal is a simple - yet difficult! - strategy to increase how many veggies you're eating. For me, breakfast is the most challenging meal to do this, but I've previously written about ways you can add veggies to your morning routine. You can also ensure that you pair your lunch or dinner proteins with at least two vegetable side dishes. This creates opportunities to expand your microbiome and enjoy balanced meals. Need side dish ideas? I've got 60 for you here.

Challenges Are Normal—And Surmountable

Dietary restrictions and food allergies can make adding variety feel difficult. In my family, for instance, allergies to soy, legumes, lentils, eggs, and wheat mean we can’t fully embrace a vegan diet (at least not without a whole lot more time to dedicate to meal planning and prep). But that hasn’t stopped us from finding creative ways to boost our plant intake. By focusing on what works for you—like experimenting with new produce or embracing raw veggies at breakfast—you can make meaningful changes without overhauling your entire lifestyle.  

Resources for You  

If you’re not sure where to start, check out these resources for more inspiration:  

- How to Help Kids Try New Foods

- Quick Breakfast Veggie Ideas  

- A List of Common and Uncommon Vegetables to Diversify Your Diet 

- Add Diversity to Your Family's Diet 

- 60 Veggie-Heavy Side Dish Ideas

These tools can guide you in taking small, manageable steps toward improving your gut health.  

Final Thoughts  

Improving your microbiome doesn’t have to mean adopting a completely different diet. It’s about small, consistent changes that make plant-based foods a regular part of your meals. Whether it’s adding a splash of color to your plate or trying out a local farmers’ market, you’re empowering your gut to support your health in meaningful ways.

Empowered in Health: Building Holistic Habits and Healthy Eating

I had the honor and privilege of being interviewed by Erin Trier, of Empowered in Health. I thoroughly enjoyed this conversation, and hope you find something in here that can help guide you on your journey.

For those who don't know her, Erin is the host of Empowered in Health, the go-to podcast for overwhelmed moms eager to reclaim their identity and renew their strength by prioritizing personal health. As your companion for all things wellness - Erin and her guests explore how mindset, fitness, nutrition, lifestyle habits, environment and hormones all affect our bio-individuality throughout different seasons of your health journey. With her, you'll navigate these topics to empower you with knowledge to create simple and intentional practices that nurture your needs for the long-haul. You can listen on Spotify and Apple Podcasts, or her YouTube Channel, or follow her on Instagram.

Key Takeaways

  1. The Big Picture Matters: Feeding kids isn’t about a single meal—it’s about creating a lifetime of positive food experiences and habits.
  2. Patience is Key: Building healthy eating habits takes time. Celebrate small wins and focus on consistent efforts over the long term.
  3. The Role of Language: Descriptive and engaging language about food helps children feel comfortable and builds trust at mealtime.
  4. Connection Over Perfection: Mealtime rituals, like weekly pizza nights, can foster family connection and reduce pressure.
  5. Holistic Habits Start Early: Empower kids to explore food with all their senses and make mindful food choices through repeated exposure and autonomy.

Ready to learn more? Here is a full transcript of our conversation!

Erin Trier: I am so excited to have Dr. Kiyah Duffey here today. Kiyah and I have connected through the business mentorship that we're both in, and I am so excited for you guys to hear from her. She is a speaker, an entrepreneur, and passionate about teaching women and families about holistic health and nutrition practices. Today, Kiyah will share her incredible tips, tricks, and knowledge. Kiyah, thank you so much for being here.

Kiyah: It’s an honor and a pleasure. Thank you for having me, Erin.

Erin: Let’s dive right in. Can you share your story and how you got started in the work you’re doing now?

Kiyah: Absolutely. My journey has been a bit circuitous. I often feel like I’m still figuring out what I want to do when I grow up. After college, I worked in a hospital setting where a colleague suggested I pursue a PhD. Initially, I dismissed the idea. But then, I read two transformative books, Fast Food Nation and Food Politics, which opened my eyes to the challenges of the food system in America. I realized I wanted to help people build a healthier relationship with food. This led me to graduate school to study nutrition.
In my research, I focused on dietary patterns and their impact on health, particularly related to weight gain, obesity, and cardiometabolic disease. While I found success in publishing and influencing policy, my perspective shifted when I became a parent. I saw feeding my kids as an opportunity to positively influence their relationship with food. That’s when I realized I needed to learn how to help kids develop healthy eating habits. This quest ultimately inspired me to start Kizingo Kids, a company dedicated to creating products rooted in nutrition science to support families in building healthy food habits.

Erin: I love how you turned your focus toward your kids and their relationship with food. So many women can relate to wanting a different experience for their children than they had themselves. Food can be overwhelming and emotional. Your approach to changing the narrative is so inspiring.

Kiyah: Thank you. A key piece of this work is also looking inward—examining our own food experiences and deciding what we want to carry forward or leave behind. It’s a process of reflection and grace, something I know you’ve talked about as well.

Erin: Definitely. Reflecting on my own journey, I’ve had to unlearn and evolve. It’s so empowering to teach our kids through these lessons. Can you tell us more about your family dynamics and how mealtime looks for you?

Kiyah: I have three kids, ages 15, 13, and 11. Mealtime has evolved over the years. When they were younger, I put immense pressure on myself to make every meal perfect—to turn every dinner into a transformative experience. Over time, I’ve learned to focus on the bigger picture. Now, we aim to eat together as a family about four times a week despite our busy schedules. We also have a weekly pizza and movie night, which has become a cherished family ritual. It’s a time to connect without the usual pressures.

Erin: I love that you’ve created rituals that make mealtime enjoyable and less stressful. It’s a great reminder to prioritize connection over perfection. What do your kids think about your work?

Kiyah: It’s interesting to see how they’ve internalized some of the lessons. My oldest, for example, takes great care in balancing her lunch. They’re starting to recognize how food choices make them feel. Recently, my youngest asked why we always buy whole wheat bread instead of white bread. These conversations show me that the effort pays off over time.

Erin: That’s amazing. Speaking of mindset, how can parents stay patient and persistent when their kids are resistant to trying new foods?

Kiyah: Patience is key. Remember, you have thousands of opportunities to influence your child’s relationship with food. No single meal will make or break their habits. Celebrate small wins, like sitting at the table longer or trying a new utensil. Build trust by setting consistent boundaries and allowing repeated exposures to new foods. It’s a marathon, not a sprint.

Erin: Such an important reminder. Let’s talk about language. How can parents use descriptive language to make mealtimes more engaging?

Kiyah: Describing food’s texture, flavor, and temperature can help kids know what to expect and feel more comfortable. Compare new foods to ones they already like. It’s also helpful to ask for their feedback—what they like or dislike about a dish—to build their language and confidence around food.

Erin: That’s such a great tip. Shifting gears, can you share more about Kizingo Kids and your current work?

Kiyah: Kizingo Kids started with a focus on creating products designed to support healthy eating habits in children, like our ergonomically designed spoons and plates. Now, I’ve expanded my work to include coaching and content creation to empower families more broadly. You can learn more at kizingokids.com or drkiyahduffey.com.

Erin: Thank you so much for sharing your expertise, Kiyah. I know this conversation will inspire so many families.

Kiyah: Thank you, Erin. It’s been a joy to join you on this conversation.

Systematically Stop Picky Eating with the C.H.A.T.T. Framework

the CHATT Framework title with smiling woman sitting in front of bookshelf.
Click to watch full post on You Tube.

Picky eating can turn mealtimes into a source of stress for parents and kids alike—but with the right strategies and a clear plan, you can help your child become more open to trying new foods.

Why It Matters  

Picky eating isn’t just frustrating; it can impact your child’s nutrition and your family’s dynamic around the dinner table. The tension over uneaten vegetables or untouched meals can create anxiety, leaving everyone dreading mealtimes.  

But addressing picky eating systematically can make all the difference. A consistent, low-pressure approach can help your child build trust, curiosity, and eventually, a willingness to try new foods. It’s about laying the groundwork for positive eating habits that last a lifetime.

Evidence-Based Strategies for Picky Eaters  

There are a number of evidence-based strategies that we can turn to for guidance on how to help a picky eater. Here are five that turn up over and over again in the literature as connected to developing a lifelong positive relationship with food.

1. Repeated Exposure  

Research shows that kids may need to see a new food on average 15 times—or more—before they’ll admit to liking it and willingly eat it (without putting up such a fuss). The key is to offer the food in a variety of ways, allowing for a variety of methods of exploration (i.e. smelling, touching, etc), and without putting any pressure on your child to actually EAT IT.  

For example, if broccoli is on the menu, you might steam it one day, roast it the next, or serve it raw with a favorite dip. Ask your child to pick the broccoli crown the next time you're at the grocery store, or invite them into the kitchen to toss it with oil and salt.

Even if your child doesn’t eat it, repeated exposure builds familiarity, which is the first step to acceptance.

2. Modeling  

Kids learn by watching, so model the behavior you'd like them to have. Let them see you eating a variety of foods, trying new foods and enjoying the process, or trying something new and saying "You know what ... I still don't like this food yet! I will have to try again."

Instead of urging them with phrases like “You should eat this, you'll like it,” tell them what you like about it. For example, say, “I love how crunchy these carrots are!” and let your kids see you enjoying them yourself.  

By modeling curiosity and enjoyment, you take the pressure off your child while still encouraging them to explore. KEY POINT: Kids can also tell when you are not being genuine. So don't lie about how you feel. If you don't like carrots, talk about why you don't. Then let your kids see you taste them once more!

3. Food Exploration  

Trying new foods doesn’t have to start with actually eating them. For many kids, the first step to eating something new comes from their other senses getting involved first: touching, smelling, or even helping to prepare the food. These small interactions build comfort and curiosity.  

Let them help you rinse veggies, stir soup, or arrange food on their plate. Let them simply smell the baked beans or cooked okra. Let them feel the bread dough on their hands. Give them language to understand what they are experiencing through all these sensory inputs, so they are more comfortable and confident the next time they see this food.

4. Choice and Autonomy  

Giving kids a say in their meals can reduce resistance and help them feel in control (which is often the root of picky eating). If your choices are all options that you are comfortable with them making, then this strategy can also keep options healthy. Offer two or three choices you’re comfortable with, like carrots or cucumbers, let your kids decide which they want ... and then give them that option.  

When kids feel they have control, they’re more likely to participate—and less likely to push back.

5. Celebrate Small Wins  

Progress isn’t always immediate, but trust that it is happening. A mealtime win doesn't have to be "they ate the whole pile of peas!" Did she let the veggie be on her plate today? Was he willing to smell it tonight? Did they take the tiniest taste? Celebrate those small wins!  

And don't forget to think about other mealtime wins that have noting to do with eating. Did she clear her plate without being asked? Did they stay at the table for a minute longer than last night or did he offer more than a one word answer to your question? These are all wins that are worth identifying and celebrating (even if its just in your head).

Here's another idea: For older kids, acknowledging their effort with a simple “Thanks for giving that a try” can reinforce positive behavior without adding pressure, demonstrating that you see they are making an effort and it is appreciated.

To make these strategies even more effective, use the C.H.A.T.T. framework to guide your food and mealtime engagement each day. Each of these letters can help you systematically practice the evidence based strategies above.

The C.H.A.T.T. Framework: A System for Success

Let's look at each one.  

C - Choices  

Offer limited options (that are ok with you) to give your child a sense of control. This autonomy and choice is a critical way in which you can avoid mealtime battles - which are often battles for control. For example: “Would you like strawberries or blueberries with your yogurt?”  

H - Habits  

Set regular mealtimes and routines. Kids thrive on predictability, and consistent habits make mealtimes feel safe and expected.  This also means that kids don't have to worry when they will have an opportunity to eat again (whether or not you - or they! - know this is a concern, for some kids it is.) This also frees them up to explore new and unfamiliar foods, because they know that even if they don't love everything at this meal, they can feel confident when food will be available again.

A - Access  

Keep healthy foods visible and available. A bowl of fresh fruit on the counter or cut-up veggies in the fridge can make trying something new a more natural and obvious choice. Remember, it's your job to decide what foods come into your house and your child's job to decide what and how much of those foods they want to eat. So help them become healthier eaters by providing healthier choices.   

T - Taste Testing  

Encourage small, no-pressure tastes. Even licking a new food is progress! Use language like “You don’t have to eat it, but would you like to give it a tiny taste?”  Having a literal taste test can be a useful way to give your kids practice with the act of tasting new foods, and starting with foods they are comfortable with can help make this even easier.

In our house, we've gone so far as to have taste tests with chocolate chips and cookies. Tasting under these conditions makes it less scary for them when we taste foods that aren't their favorites.

T - Talk  

How you use language around food - and the language that you empower your kids with to describe their experiences with food - can have a powerful effect on how your kids experience mealtime. Using positive, descriptive terms helps to spark curiosity, builds connections between new and familiar foods/flavors/textures, and helps your kids make sense of their sensory experiences. There are all critical tools they will use to become more confident at mealtime - and beyond.

Putting It All Together

Helping picky eaters doesn’t have to be a source of stress. By combining evidence-based strategies with the C.H.A.T.T. framework, you’re helping to create an environment where your child can explore and enjoy food at their own pace.  

Remember It’s not about immediate results—it’s about steady progress. Celebrate the small wins, stay consistent, and trust that you’re helping your child build a lifelong positive relationship with food.

No Bad Foods: Ditch Food Guilt for Good 

Tired of hearing that food is either ‘good’ or ‘bad’? Let’s be honest—this black-and-white thinking is exhausting, unrealistic, and downright stressful, especially as a parent.

Why It Matters

Labeling foods as "good" or "bad" doesn't just create stress for you—it sends the wrong message to your kids and builds unnecessary guilt around eating. Instead of building healthy habits, this mindset can lead to shame, confusion, and a negative relationship with food that’s hard to shake. The truth is: all foods can have a place in a healthy, balanced life. Letting go of the "good vs. bad" mindset is freeing and helps you—and your family—build a healthier, more joyful connection to food.

"I can't eat that."

How many times have you heard someone say, ‘Oh, I can’t eat that—it’s so bad for me’? Or found yourself thinking the same thing?  

We live in a world where food gets labeled as either ‘good’ or ‘bad,’ and honestly—don’t you find it exhausting?  

As a parent, it’s even more overwhelming because now you’re not just thinking about your own food choices—you’re also trying to navigate what’s best for your kids. The problem with using *good* and *bad* labels is that it leads to unrealistic expectations and unnecessary pressure.  

Expectations that there is a “right” way to eat and pressure to get it right all the time.  

For me, this used to leave me feeling like I was failing. 

But there is a solution: shift your mindset. Don’t think about foods as good or bad—think about them on a continuum and as part of a larger whole.  

Let's really dig in.

Why “Good” and “Bad” Food Labels Are Hurting You (and Your Kids)

For years, popular nutrition advice has felt like a pendulum swing. Remember when dietary fat was public enemy #1? The low-fat craze swept America, and suddenly fat disappeared from packaged foods—only to be replaced with carbs. But guess what? Our underlying health issues didn’t go away. 

Then the science changed, and carbs became the villain. 

Here’s the reality: following diet fads, eliminating entire food groups, or obsessing over macronutrients might sound like a shortcut to health, but it’s sure to leave you disappointed at best—or struggling with guilt, shame, and a negative relationship with food at worst.  

And when it comes to kids? Well, they’re fickle creatures. One day, strawberries are their favorite food; the next, they act like strawberries will kill them.  (BTW: You can help them practice tasting new foods, which will help with this behavior. Help, but not eliminate!)

Focusing on a single food’s “good” or “bad” qualities—and obsessing over whether they eat it—isn’t helpful. In fact, it doesn’t just stress *us* out; it teaches our kids to feel the same guilt and confusion around food.  

We can do better. 

Food is More Than Just Nutrition 

Personally, I believe that—save some food additives and highly processed ingredients—foods are not *good* or *bad.*  

Every food can have a place in a healthy, balanced diet. And letting go of that ‘good vs. bad’ mindset might just be one of the most freeing things you can do.  

Michael Pollan said it best: “Eat food. Not too much. Mostly plants.”  

But food isn’t just fuel or a nutrient profile. It’s so much more than that. Food is culture, tradition, and, yes, pleasure.  

Think about some of your own favorite foods or your favorite meal. Think back on the experiences eating those foods. What is is that you remember about them? Is it the ingredient list or macronutrient breakdown you remember? Or is it the way those foods and food experiences made you *feel*, and the people that you got to experience the meals with?   

My guess is that it’s the latter.  

When we focus on the bigger picture of what food brings into our lives, we can let go of the guilt and enjoy eating again.

5 Steps to Stop Labeling Foods as Good or Bad 

So rather than thinking about foods as good or bad (which, again, can lead to feelings of guilt and shame), instead the solution is to make a mental shift and to think about food more holistically.

But how? How do I actually put this into practice?

If you’re ready to shift your mindset about food, here are five practical tips that have made a huge difference for me:  

# 1. Focus on the Bigger Picture  

Rather than thinking about a single food and whether or not it is “good” or “bad,” look at your meals over the course of a day—or even a week.  

Let yourself enjoy a mix of whole, nutrient-dense foods alongside those little indulgences that you *might* have previously labeled as “bad” and felt guilty about enjoying.  

To be clear, I’m not advocating for indulgences all day, every day. But I am an advocate for moderation across *all* forms of food.  

# 2. Challenge Your Thoughts  

When you catch yourself thinking, “I shouldn’t eat this—it’s bad. It's bad for me, I really shouldn't do this” stop and ask yourself:  

“Do I really believe that? If so, why? Why do I believe that?”  

Is it actually bad for me, or is this something that I've been conditioned to believe or have absorbed from our diet culture? Taking a moment to challenge that thought can help you break free from automatic food judgments.  

# 3. Practice Mindful Eating  

There is a lot out there about mindful eating, and I am certainly not an expert in this space. But I do know that mindful eating doesn’t need to be complicated. For me, it’s as simple as making space to listen to my body:  

- When I'm hungry I try to ask myself: "What am I hungry for? What is my body craving?"

- And while eatingI try to take moments to pause and remember to ask, "How am I feeling? Am I feeling full or would I like more?"

You may feel foolish at first, but learning to listen to these messages can help you feel more grounded and connected in the long-run.    

And remember: don’t deprive yourself—because restriction just leads to more stress, and usually overeating later.  

"Food restriction just leads to more stress."

# 4. Let Go of Food Guilt and Shame  

We've all had moments of having a little too much. An extra slice of this or a serving of that ... leaving the table feeling more full than we would like.

It's okay. Don't beat yourself up over it.  

Instead, focus on the joy that food brought you in the moment. Then, take a minute to reflect: *How did I get here?* Was it hunger? Boredom? Stress?  

And if you can recognize, oh, that's why I did that. I could have paid attention differently here. I could have made this decision differently. You are beginning the process of recognizing why you made the decisions that you did, and that can lead you to helping identify and make a different choice next time.

I remind myself and my kids all the time, practice make progress. This - becoming a more mindful, purposeful eater and letting go of food guilt and shame - is no different.

"Practice makes progress."

# 5. Seek Support When You Need It  

If your relationship with food feels overwhelming or all-consuming, know that you don’t have to figure it out alone.  

A registered dietitian, therapist, or even your doctor can help you build a healthier mindset and move toward a more balanced approach to food.  

The Bigger Picture: Food, Connection, and Wellbeing 

At the end of the day, it’s not just about the food itself. It’s about how we treat ourselves and the messages we pass on to our kids. 

We can’t expect to be perfect eaters—or perfect parents—and we don’t have to be.  What we *can* do is be mindful about how we approach food because it has a profound impact on our mental and emotional wellbeing. 

No more ‘good’ and ‘bad’ foods. Just food.  

Because when we take the pressure off, we can focus on what really matters—building connection, creating meaning, and forming healthier habits that last.  

Let me know: which of these tips resonated with you? Or do you have your own strategies to share?  

Remember: no more good food. No more bad food. Just food. You’ve got this. I’ll see you next time