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.In this episode of The Intentional Table, we dive into why those gut reactions happen, how subtle and obvious reactions can shape your child’s relationship with food, and, most importantly, what to do insteadYou’ll learn practical strategies so you can respond from a place of calm and trust your child, stay grounded, and help them build a healthy relationship with food.You’ll hear:Why tension and reactivity can backfire, even when you mean wellHow your subtle cues (tone, body language, “side eyes”) communicate pressureWhy shame doesn’t work - and how it impacts your child’s eating and self-trustHow to pause, shift focus, and reset during challenging momentsGrounding techniques and mantras to help you feel calm and present at the tableWhy detaching from the outcome is key to building trust and long-term healthy habitsBy the end of this episode, you’ll have tools to reduce mealtime tension, respond rather than react, and support your child in developing curiosity, confidence, and flexibility with food.Because their relationship with food - and yours - deserves peace and connection.Want to connect? Send us a text!LOOKING FOR MORE: The next round of NOURISH TOGETHER is opening soon >>> Join the WAITLIST to learn more 🩵 CONNECT with Nicole: - Instagram: @nicolecruzRD- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!
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19:17
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19:17
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 approaches can create pressure (even when they feel positive), increase a child’s fixation on dessert or certain foods, and shift eating into something they do for approval instead of for hunger, curiosity, and satisfaction.Most importantly, we’ll talk about what to do instead - so your child can eat with confidence, connection, and internal motivation over time.You’ll hear:How praise and rewards can turn eating into a performanceWhy this can disconnect kids from hunger, fullness, and satisfactionThe subtle ways pressure shows up, even when we don’t think we’re pressuringWhy dessert and “finish your food” become power strugglesWhat to say instead of “good job” (simple, neutral language you can use today)How to support exploration without pushing or motivatingWhat actually helps kids become confident, curious eaters in the long-termBy the end, you’ll know how to encourage your child with food without pressure... so meals feel calmer, more connected, and more enjoyable for everyone. And no, you don’t have to be perfect. Awareness creates change.Want to connect? Send us a text!LOOKING FOR MORE: The next round of NOURISH TOGETHER is opening soon >>> Join the WAITLIST to learn more 🩵 CONNECT with Nicole: - Instagram: @nicolecruzRD- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!
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12:45
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12:45
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 environment around sweets, and what actually helps kids develop a healthy, balanced relationship with them over time.You’ll hear:Why “sugar addiction” isn’t what most people think (and what’s really driving the feeling of being out of control)The truth about claims that sugar is “toxic” or “poison”Why kids seem to go wild around sweets - and what’s actually happeningHow restriction fuels obsession, and what to do insteadWhat your real job is when it comes to helping your child navigate sugar (hint: it’s not teaching them to fear it)By the end, you’ll understand why sugar isn’t the enemy — fear is, and how to help your child build a peaceful, trusting relationship with sweets that lasts a lifetime.If you’re wondering where to start, grab my FREE guide- My Kid Has a Sweet ToothWant to connect? Send us a text!LOOKING FOR MORE: The next round of NOURISH TOGETHER is opening soon >>> Join the WAITLIST to learn more 🩵 CONNECT with Nicole: - Instagram: @nicolecruzRD- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!
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23:33
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23:33
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 instead, and how to handle all that candy after Halloween night in a way that builds trust, not tension.You’ll hear:What not to do on Halloween night (and why it matters more than you think)How to talk about candy without guilt, judgment, or restrictionWhy letting kids have more access actually helps them eat in balanceWhat to do with all the candy afterward (and what to skip)How to handle special situations, like allergiesBy the end, you’ll have a clear plan to make Halloween candy fun again - for you and your kids - and to help your child enjoy it without it being an obsession or preoccupation.Want to connect? Send us a text!LOOKING FOR MORE: The next round of NOURISH TOGETHER is opening soon >>> Join the WAITLIST to learn more 🩵 CONNECT with Nicole: - Instagram: @nicolecruzRD- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!
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21:22
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21:22
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 influence.In this episode, we break down why your child may be gravitating toward certain foods, how your words and actions around food influence them, and what you can do differently to help them explore, enjoy, and actually want to eat other foods.You’ll learn:Why kids tend to want more processed snacks and sweetsHow you label foods can make kids want them even more... or make them not want things like veggies and proteinPractical strategies you can apply to help your child eat a more balanced diet on their ownIf you’ve ever wondered:“Why does my child only want snacks or sweets?”“How can I help them eat 'better' or make 'better choices'?"“Do I just need to get rid of 'junk' altogether?”…then this episode is for you.You’ll walk away with a clear framework for shifting the environment, your mindset, and your approach so your child can eat in a balanced way while feeling safe, confident, and trusted around food.Want to connect? Send us a text!LOOKING FOR MORE: The next round of NOURISH TOGETHER is opening soon >>> Join the WAITLIST to learn more 🩵 CONNECT with Nicole: - Instagram: @nicolecruzRD- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!
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 strategies that really work, you’ll feel more confident and less stressed while supporting your kids through 'picky' eating, 'overeating', struggles with sweets, and everything in between.
Ireland