Something that has been coming up a lot recently (in my world at least) is weight gain for littles. You may find yourself fighting a drop in growth curve, rebounding from lower intake from teething or a sick week, playing catchup with growth from an undiagnosed condition (like me). Or maybe you just have a kid that isn’t that into food.

I was talking to a friend whose child’s growth curve percentile dropped at their 3-year visit. This is never a good feeling as a parent. There are a lot of unknowns and whys. Of course we all want our little ones to grow and thrive. And despite providing plenty of opportunities to eat, balanced meals, preferred foods, etc. it might still not be enough.

Generally speaking, I don’t want parents to get too caught up on percentiles and growth charts. The most important thing is that they’re growing and staying on their curve. Fluctuations are okay. However, there are a few instances that indicate something more may be happening and an intervention may need to be made.

For example, if a child drops a couple curves or more (ex: 50th percentile down to the 10th percentile), that’s information we should be paying attention to. But a single dip post stomach bug probably isn’t something we need to be alarmed about. An unexpected dip related to illness, teething, picky phases usually catches up in a week or two.

Weight usually drops before height does. So a weight percentile that’s meaningfully lower than height is something we want to notice. Also, if height starts lagging, that’s a sign intake is an issue and may have been going on for some time.

Toddlers should still be moving onwards and upwards, even slowly. Losing weight outright, or staying static for an extended stretch, is different from just slowing down.

Independent of the numbers: meals consistently taking a long time (over ~30 minutes), gagging, choking, refusing entire food textures, arching away from food, or increasing distress at mealtimes. Visible loss of fat stores or muscle, low energy/activity level that's out of character, increased irritability, frequent illness, or a slip in developmental milestones. These are signs to get curious and often lead to a feeding therapy referral.

And if there ever is a concern or you have a gut feeling something is off, you can always request a quick weight check at your pediatrician’s office and ask questions. You don’t need to wait for a scheduled visit to bring it up.

Personally, I know that feeling of having a baby not even on the charts. For over 2 years, I saw <1% for weight and my heart always sank. And I could feel this separate, ugly worry in the back of my mind. “Was his small size going to matter to him one day?” And it dawned on me that the appearance ideal for little ones starts at birth! Boys are supposed to be big and strong and girls are supposed to be petite and dainty. Chunky thighs on a boy= “future linebacker.” The same thighs on a baby girl might lead to comments that she may “need to watch that someday.” (WTF!) Boys learn early that their worth is tied to size and solidity. Girls learn early that smallness is safety, is cuteness, is good. Neither message has anything to do with whether a child is actually healthy or thriving. They are aesthetic scripts, projected on them by society. And it really breaks my heart. Can we just let our children grow up to have the body that is right for them?

And it has consequences beyond hurt feelings. I think about how many parents of small-but-healthy girls get told "oh, she's just petite" and don't push for real answers because petite is an acceptable, even desirable, identity for a girl to have. Meanwhile parents of small boys, like me, might worry every appointment, because "small boy" doesn't fit anywhere comfortable in the script we've all been handed. The appearance ideal isn't just annoying. It shapes who gets taken seriously when something is actually wrong. That’s a big problem. Anyways, just a gentle reminder that it’s important not to comment on any one’s size because you don’t know their whole story. For anyone, even infants and toddlers. And why it’s important to challenge these ideals early, so we don’t pass them onto our children.

Fat: Fat is your workhorse here. With tiny bellies, we want as many calories per gram we can get. Fat packs the biggest punch here. Plus, littles need more fat than adults for brain health and development.

Meal and snack consistency: This is why it’s so important to offer meals and snacks often (every 2-3 hours). We want to make sure little ones have plenty of opportunities to eat.

Low pressure: “One more bite” or the clean your plate club tactics tend to backfire and can actually make meals more difficult over time. Try to stick to your job (what, when, where) and let your child be responsible for theirs (if and how much). It’s a hard shift to make when you’re concerned about intake, but a calmer table usually gets you further than a pushy one. You can’t force eating.

Fun foods: As I’ve discussed in my post about sugar here. After age 2, we’re no longer avoiding sugar, but we’re helping our little ones cultivate a healthy relationship with it. This is where fun foods come in. For a typical family, 1-2 fun foods/day is acceptable. Sometimes less, sometimes more. Fun foods served alongside a meal can get a child excited about eating. This is valuable!

Supplements: For some, a little boost of nutrition may be necessary. Please discuss this with your pediatrician first. A common grocery store item like Carnation Instant Breakfast (usually found in breakfast/cereal aisle) which comes in chocolate, vanilla, and strawberry mixed with whole milk can provide this boost, offered once a day after a meal, typically dinner. Just make sure to brush those teeth afterwards! For a dairy free version, Kate Farms is an excellent supplement that comes in chocolate, vanilla, and strawberry. If you need to go the Kate Farms route, you might be able to get it covered or partially covered through insurance with a physician referral.

• Use half and half or heavy cream when making boxed mac and cheese

• Heavy handed on the fat: You want the fat to be visible when you’re spreading on toast, adding to sauteed veggies, cream cheesing your bagel. Let those layers be thickkkk.

• Stir nut, seed butter, or avocado into smoothies, oatmeal, or yogurt for extra calories without extra volume.

• Reach for full-fat dairy across the board: whole milk, whole yogurt, full-fat cheese, instead of low-fat versions.

• Add extra butter or olive oil to grains like pasta or rice.

• Include a fun food 1-2x/day.

At the end of the day, this is about giving your little one every opportunity to grow. We’re not chasing a number, and not measuring them against some idea of what they're "supposed" to look like. Trust the process, watch the trend, and don't be afraid to ask for help when your gut tells you to. And if you are in this boat, I see you, and I hear you. It’s so hard, and you’re doing an amazing job.

Here are some meals my family has been enjoying lately:

I recently did an H Mart haul, which is a rare treat since it’s about 30 minutes away. Obviously I took advantage of the quality kimchi, so you’ll see that reflected here.

Pinch of Yum Gochujang Chicken Burgers with Kimchi Bacon Jam- the kimchi bacon jam I could eat by the spoonful + the cilantro + crunch of a fresh cucumber. SO good!

Viral Tik Tok Salmon bowl- made this years ago and forgot about it until now. An easy way to switch up salmon. (bonus: shelling the edamame was a hit with my toddler)

Fig pizza- This was a fun Friday movie night meal. I used ricotta cheese because that’s what I had and added bacon because I I had some leftover from the kimchi bacon jam. I was craving a pizza I had in Crested Butte years ago that was famous for their fig pizza, and this did not disappoint. No fancy pizza oven, just a pizza stone and 475 degrees convection.

Ahi tuna poke bowls- took advantage of another H mart offering, sushi grade tuna. What a treat!

Chicken piccata with pasta. Feels like such a lemony, summer meal to me.

Turkey and cheese rollups for lunch main. I used spinach/whatever greens were in my fridge. Thinly sliced cucumber would be great here too.

Smores bars- I couldn’t say goodbye to summer without a smore. And since having a campfire at home isn’t realistic, these smores bars really scratched the itch. Once they set and cool, they were perfection. Will def make these again. Maybe for a party!

As a reminder, the content shared in Enough at the Table is for educational and informational purposes only. It is not medical advice and is not a substitute for individualized care from your child’s healthcare provider.

Every child is different, and feeding concerns can have many underlying factors. If you have questions about your child’s growth, medical conditions, allergies, or symptoms, please consult your pediatrician, dietitian, or another qualified healthcare professional. I offer one-on-one nutrition counseling outside of this newsletter.

This space is meant to offer guidance, reassurance, and perspective—not diagnoses or treatment plans.

I offer one-one-one nutrition counseling here (virtual and in-person in Atlanta, GA)

As his motor skills progressed, the jobs got bigger. We added measuring flour and dry ingredients with measuring cups and spoons. We added stirring and mixing things in bowls. We added mashing bananas. And with time, we even added *attempting* to grate cheese with a grater. Now he asks to help almost everyday and for “more jobs.”

And as a dietitian, the reason I love this is because the research shows there are so many benefits to helping with meal preparation when it comes to his relationship with food. We are creating a positive relationship with food, we are practicing motor skills, we are learning about cooking and food preparation, we are learning where our food comes from, we are touching the food, smelling the food (exposures!), and with all this interaction, the chances of trying something new or eating the meal he helped make increase.

As a dietitian, I think about why this matters beyond the sweetness of it because it does matter. The research on kids and food preparation is consistent: when children are involved in cooking, their relationship with food changes. They’re practicing motor skills without realizing its practice. They’re learning where food actually comes from, not as a fact you tell them but as something they’ve touched and pulled and mashed with their own hands. They’re smelling it, feeling its texture change, watching it transform— which is its own kind of exposure, the quiet, repeated kind that matters more than any single bite ever will. And when a kid has had that much contact with a food before it hits the plate, the odds of them trying it, or eating the meal they helped build increase.

I didn’t plan this as some kind of feeding strategy. It started because I was finally not drowning, and he was finally not attached to my body every waking hour, and there was suddenly room for both of those things to happen in the same kitchen at the same time. But it’s turned into one of my favorite parts of the day. Not because it’s peaceful (it slows things down, it sometimes makes a mess) but because I get to watch him build a relationship with food that has nothing to do with rules or shoulds or getting it right. He’s just in it. Touching it, smelling it, occasionally flinging it or tasting it. And slowly, without either of us trying very hard, it’s becoming his kitchen too.

When the suggestion of, “Do you want to help mama make dinner?” helps him break away from his trance of watching Paw Patrol with enthusiasm...we’ve done something big. IYKYK.

Here is a very toddler friendly recipe that is low stakes to try in the kitchen and also heat free(!) to help us all survive these hot dog days of summer 🥵. You can start with cutting the tomatoes or basil with a toddler friendly knife. My favorite is thi

s one. If you want to ease into it even more, simply have your toddler tear the basil with their hands.

There are so many pieces I like: the shape cutters, the crinkle cutter that I use to cut almost everything. Something about it makes it more fun. The knives are safe and easy to use, and the little cutting boards make them feel like they have something of their own. Other than these tools, I use real kitchen tools in my kitchen: a small whisk, a small spatula, even a microplane (with lots of supervision!).

Marinated Tomato & White Bean Toast

A no-cook (well, just toasting if you can handle that) dish of flavor. Juicy marinated tomatoes, garlicky smashed white beans, and crumbled feta piled onto good sourdough. And if you’re interested in sourdough, check out my post here. I’ve been really embracing this no cook tomato sauce on lots of things this summer including pasta, on toasts, on salads, in bowls. It’s so summery, fresh, and just so yum. A great way to use up tomatoes and basil if you have a home garden or frequent the farmers market.

This basil vinaigrette is also a summer staple of mine and would go great drizzled on this dish. I make a big batch using up all the summer basil in my garden when its overgrown and toppling over its container. This makes such a great marinade, salad dressing, sauce for roasted veggies, pasta sauce, the possibilities are truly endless and it adds such a summer flair to everything it touches.

Okay, here’s the recipe for the marinated tomato and white bean toast…

INGREDIENTS

• 2 cups cherry or grape tomatoes, halved (these are in season and perfect right now!)

• 2 garlic cloves, minced

• 4 tablespoons extra virgin olive oil, divided

• 1/3 cup fresh basil leaves, torn or chiffonade cut

• 1 teaspoons red wine vinegar

• big pinch kosher salt

• 1 cup canned white beans (cannellini or great northern), rinsed and drained

• 4 thick slices good sourdough

• 1 garlic clove, halved (for rubbing toast or grated on toast with microplane)

• 1/3 cup feta, crumbled

• 1 pinch flaky salt and cracked black pepper

STEPS

1. Marinate the tomatoes: In a medium bowl, combine 2 cups cherry or grape tomatoes, halved, 2 garlic cloves, minced or grated, 3 tbsp of the 4 tablespoons extra virgin olive oil, divided, 1/3 cup fresh basil leaves, 1 teaspoon red wine vinegar, and 1/2 teaspoon kosher salt. Stir well and let sit at room temperature while you prep everything else, at least 5 minutes.

2. Add the beans: Add 1 cups canned white beans (cannellini or great northern), rinsed and drained to the tomato mixture. With a fork, lightly smash about half the beans right in the bowl, leaving the rest whole. Stir to combine so the beans soak up the marinade. We really want this to be a marinated beans situation.

3. Toast the bread: Toast 4 thick slices good sourdough until deeply golden and crisp.

4. Rub and drizzle: While still warm, rub each slice of toast with the cut side of 1 garlic clove, halved (for rubbing toast) or grate garlic right on top. Drizzle with the remaining extra virgin olive oil.

5. Assemble: Pile the marinated tomato and white bean mixture generously onto each slice of toast. Top with 0.3 cups feta, crumbled, then finish with 1 pinch flaky salt and cracked black pepper. Serve right away.

Notes:

Swap feta for burrata or fresh mozzarella if you want it creamier. For a dairy-free version, skip the feta and finish with a little extra flaky salt and a drizzle of good olive oil. Leftover tomato-bean mixture keeps well in the fridge for a couple days and is great over greens or straight out of the container. You can also swap cottage cheese for the beans as a protein source. Also, if your toddler just ends up eating the bread, that’s okay!

Ways your toddler can help throughout the recipe. Pick a few to divide and conquer!

• picking tomatoes off the vine

• cutting tomatoes in half

• adding a big pinch of salt

• cutting or tearing basil leaves

• measuring ingredients

• rinsing the beans

• mashing the beans with a fork

• rubbing the garlic on the bread

• pouring olive oil and vinegar

• put the bread in the toaster and press the button

• sprinkle the cheese

Other no heat recipes we’ve tried and love:

Grazing board: meats, cheeses, crackers, fruit, nuts, dips, whatever you have in your fridge or pantry to make this EASY meal when you just can’t deal with cooking.

Big chopped salad with protein: Lots of chopping but a big reward. This is endlessly customizable. Rotisserie chicken, greens, chickpeas or beans, chopped garden veggies (tomato, cucumber, onion, peppers), cheese, simple vinaigrette, croutons, crusty bread, pasta, etc. Just stay clear of iceberg lettuce (cyclospora!) for now, and you’re in the clear. The basil vinaigrette would also be fabulous here!

No bake cheesecake. Need I say more?

Here’s the thing about diet culture: it needs a villain and a hero. For a while, fat was the villain. Remember the low-fat everything of the 80s and 90s, when we somehow decided that avoiding fat was the most important thing for our health, even as we replaced it with sugar? Then carbs took a turn as public enemy number one. Fiber had its moment in the spotlight too. Now it’s protein’s turn to be crowned the good guy, the one food group that can seemingly do no wrong, the one you can never get too much of. Except that’s not really how nutrition works, and it’s definitely not how it works for a two-year-old. And the thing is, the trends are always changing like fashion. And that’s what they are, trends. Because the science hasn’t changed all that much.

So let’s talk numbers, because I think you’ll be surprised. A toddler between ages 1-3 years old needs about 13 grams of protein a day. Kids 4-8 years old need about 19 grams per day. That’s it. For perspective: a single cup of whole milk has about 8 grams. One egg has 6 to 7 grams. An ounce of meat (which, let’s be honest, is maybe two toddler-sized bites) has 7 to 8 grams. Which means one cup of milk and an egg would technically cover your toddler for the day. Most toddlers are meeting or blowing past their protein needs without too much thought.

And I want to gently push back on an assumption that I hear constantly in practice: that protein has to come from meat. If you’ve got a toddler who turns their nose up at chicken and steak (which, frankly, describes most toddlers I know), please hear me when I say this does not mean they’re protein deficient. Protein shows up in pasta, cheese, yogurt, milk, whole grains, beans, nuts and nut butters. It adds up quietly, meal by meal, snack by snack, without you having to engineer it.

I understand the “is my child getting enough” anxiety more personally than you might think. My son spent his first two years barely interested in solid food, struggling through most meals, sitting at the 1st percentile or lower on every growth chart before we finally landed on a diagnosis that explained it. He was always gaining, just achingly slowly, and it genuinely didn’t make sense to me on paper. My husband is 6’4” and I’m 5’2”, and I wasn’t a particularly small baby myself, so some part of me kept waiting for someone to tell me what was wrong. He’s on the other side of it now, still a tiny guy but steady and thriving, and I remember exactly what it felt like to sit in a pediatrician’s office doing math about ounces and grams in my head, wondering if I was somehow failing to give him enough (I wasn’t). So when I talk about not panicking over a protein number, I’m not speaking from a place of never having worried. I know that fear intimately. I just also know, both as a mom and as a dietitian, that the fear rarely points you toward the thing that actually helps.

Here’s what I really want you to take from this: no single food group deserves the throne. Carbohydrates give your toddler’s rapidly growing brain and body the energy to, well, do everything a toddler does, which is a lot. Fat is essential for brain development, and toddlers actually need more of it proportionally than adults do. Fiber keeps digestion moving. Protein builds and repairs tissue, and it’s also part of what gives a meal or snack its staying power: the reason a piece of cheese alongside those crackers keeps your toddler satisfied for longer than crackers alone. They’re not competing for the title of Most Important Nutrient. They’re teammates. They are ALL necessary!

And this is the part that tends to surprise people the most: more is not automatically better, for any of them. This isn’t just true for protein. I’ve had clients so committed to “getting more veggies in” that they end up uncomfortably constipated from all that fiber with not enough fluid or balance to move it through. Food isn’t a stat sheet where maximizing every number wins the game. It’s a system, and systems need balance, not extremes.

I think what’s really going on with the protein craze, for toddlers and adults alike, is that it feels productive. It feels like something you can control, measure, optimize. And parenting a small, unpredictable eater who might inhale pasta on Tuesday and refuse it entirely on Wednesday can feel like anything but controlled. I get the appeal of a number to hit. But your toddler doesn’t need a protein target. They need variety, they need your patience, and they need meals that don’t come with an agenda attached.

Instead of adding up grams of protein in your head. Focus on offering at least one protein source at every meal and snack. These can include:

• Yogurt

• Eggs

• Cheese

• Cottage cheese

• Meatballs

• Beans or lentils

• Nut or seed butter

• Tofu

• Milk

• Edamame

• Hummus

• Peas

• Whole grains

So the next time you’re standing in that same aisle, staring down a protein-fortified version of a food that was already fine on its own, I hope you can walk right past it. Your toddler is very likely already getting exactly what they need, including the pasta, the milk, the cheese, and yes, even the meat they refused three nights in a row.

One more thing while we’re here: please skip the protein powders. I know they’re marketed as an easy fix for picky eating, but toddlers simply don’t need them, and they’re not recommended for this age group. A toddler’s kidneys and digestive system are still developing, and concentrated protein supplements can push them well beyond what their little bodies are built to process. If you’re worried about intake, real food, offered often and without pressure, is still the answer.

Drop any questions below! I respond to all comments and messages :)

As a dietitian, I knew the research on early allergen introduction. I knew that introducing allergens early and often could significantly reduce allergy risk. I knew the statistics, the recommendations, and the studies that had transformed pediatric feeding practices over the last decade. When my son was born, introducing allergens felt less like a source of anxiety and more like another box to check. We had no family history of food allergies. Nothing that suggested we should be particularly worried. I felt informed and prepared, which is more than I could say about many other aspects of being a first time mom.

Which is why the hives rocked my world.

They appeared after his third peanut exposure, bright and unmistakable against his now itchy and uncomfortable looking baby skin. Around the same time, he vomited. I remember the immediate rush of panic, the feeling that the floor had dropped out from underneath me. It’s difficult to explain what happens when professional knowledge collides with parental fear. Part of my brain was cataloging symptoms and running through possible scenarios. The other part was simply a mother staring at her baby and wondering if he was okay.

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Not what I recommend as a dietitian. Not what a perfectly balanced week of meals looks like. Just what we’re eating right now.

The truth is, summer food looks different in our house than food does during the rest of the year. The days feel less structured, we’re outside more, and I’m far less interested in spending hours in the kitchen. I find myself gravitating toward foods that feel easy, seasonal, and enjoyable rather than meals that require a lot of planning.

So here’s what’s currently making its way onto our table over and over again.

Summer Produce

BLTs, grilled peaches, burrata, and farmer’s markets on repeat

If I had to summarize our summer eating in one category, it would be summer produce.

There is almost always watermelon in our refrigerator this time of year, and we’ve been going through strawberries, blueberries, blackberries, peaches, nectarines, and cherries almost as quickly as I can buy them. One of my favorite things about summer is that produce does so much of the work for you. A perfectly ripe peach doesn’t need a recipe. Watermelon doesn’t need a side dish. The best summer foods are often the simplest ones. I also love offering seasonal produce to my toddler to make it more fun. Getting a peach at the Saturday farmer’s market is always a hit versus one that came from our fridge, which I talk more about here.

If you buy a huge watermelon and don’t know what to do with half of it, my favorite thing is to puree it, strain it, and use the juice to make a mocktail or cocktail. My favorite is a watermelon margarita with a tajin rim and simply nothing says summer more than that.

• Ice, as needed

• 6 ounces fresh watermelon juice (from about 1 ½ cups chopped seedless watermelon, blended and strained)

• 2 ounces tequila, preferably blanco

• 2 ounces Cointreau (optional)

• 2 ounces fresh lime juice (from 1 to 2 large limes), rinds reserved

• splash of agave or honey

Caprese Season

The second good tomatoes start showing up, we’re making caprese everything. Traditional caprese salad, caprese pasta salad, caprese and peach on sourdough toast for lunch, tomato and burrata salads, sliced tomatoes with olive oil and flaky salt standing at the kitchen counter while I figure out dinner.

There is something about summer tomatoes that reminds me why eating seasonally can be such a pleasure. They don’t need much. Just a few good ingredients and an appreciation for the fact that they’ll be gone again before we know it. I always, always, salt my tomatoes before eating them to bring out the flavor and juiciness. You must.

Pool Day Meals

This summer’s MVP meal has been Hawaiian roll slider sandwiches.

They’re easy to make ahead, easy to pack, and easy to feed a crowd. I’ve been layering different combinations of meats, cheeses, and toppings and bringing them cold to the pool. You can also brush some butter and seasonings on top and bake them for a melty, gooey situation.

Maybe it’s because we’re spending more time at the pool, or maybe it’s because I’ve reached the stage of motherhood where portability is a legitimate meal-planning strategy. Either way, they’ve earned a permanent place in our summer rotation.

Some of our favorite combos:

Turkey + cheddar cheese + sliced apple + mayo + fig jam (inspired by )

Turkey + salami + pepperoni + provolone cheese + pepperoncini + mayo + spicy mustard

Ham + Swiss cheese + melted butter/poppy seeds/dijon mustard on top

Cheeseburger sliders so good for a game day, pool day, or pre-July 4th activities. I made these last summer before walking over to the neighborhood fireworks and they were a hit. Pair with an easy salad and you have a meal.

BBQ pork or chicken + pepper jack + tangy BBQ sauce + coleslaw

Chips and Dip

I firmly believe chips and dip deserve more respect.

Somewhere along the way, many of us learned that snacks should be optimized. They should contain enough protein, enough fiber, enough nutrients, enough everything.

And yet some of my favorite summer afternoons involve opening a bag of tortilla chips, scooping guacamole into a bowl, and sitting outside while my son plays in the backyard.

We’ve been rotating through hummus, guacamole, whipped feta, salsa, and whatever sounds good in the moment. Nothing groundbreaking. Just foods that are enjoyable and easy to share.

Favorite salsa recipe - can add a couple Tbsps of chipotle sauce for smokiness

Whipped feta- pair with crudite display like cucumbers, radish, tomato, peppers

Black bean dip- pair with veggies and pita chips or crackers

Favorite cowboy caviar- had this at a happy hour and was instantly obsessed and plan to make it all summer long! Packed with so much fiber and flavor. 2 of my fave f’s.

French onion dip with 1/2 sour cream, 1/2 plain Greek yogurt and a good ol’ packet of Lipton’s onion spice mix paired with Ruffles of course.

Smoothies and Popsicles

Summer is smoothie season around here.

Partly because they’re refreshing, partly because they’re an easy way to use up fruit, and partly because my toddler loves helping make them (making ingredient selections, pressing the button on the blender, and helping to pour if I’m feeling patient).

I love a cherry and chocolate situation + an easy boost of protein and fiber, so this recipe is a go-to for me. I omit the protein powder for my toddler because their needs can easily be met through whole foods. (They need less than you might think.)

The holy grail of smoothie formulas is: 2 parts fruit/veggies + 1 part liquid (juice/milk/water/ice) + 1 part thickener (avocado/nut butter/oats/yogurt) + fun extras (chia seeds, cocoa powder, flax meal, spices, herbs, sweeteners)

The possibilities are truly endless! And the same ingredients often become popsicles.

Lately I’ve been blending strawberries, banana, whole milk Greek yogurt, and a splash of milk before pouring everything into molds. My toddler thinks they’re a special treat. You could even throw in avocado to boost healthy fats or a handful of greens. I think they’re an easy way to survive a Georgia summer.

Everybody wins.

This is a great classic mold to make popsicles all summer long. And a silicone version. This is also a great way to use leftover pouches, fruit that is about to spoil, or part of a big fridge/freezer clean out, which we love.

Grilling and Easy Dinners

By July, my interest in complicated meals is at an all-time low.

Anything that can be grilled immediately becomes more appealing. Chicken, burgers, salmon, vegetables, corn on the cob—if it keeps the heat out of the kitchen, I’m interested.

And when we’re not grilling, we’re leaning heavily on one-pot meals, sheet pan dinners, pasta dishes, and whatever helps minimize cleanup.

One thing motherhood has taught me is that convenience is not a character flaw. Feeding your family doesn’t need to be difficult to count.

This easy BBQ salmon with mango avocado salsa is something I always look forward to when the weather warms up. It’s easy and my toddler will sometimes eat the salmon (hi omega-3’s), so that’s a win at my house.

Another easy Trader Joe’s meal that feels summery to me and is so. dang. easy. is this pineapple teriyaki meatball bowl.

When I think about the summers I hope my son remembers, I don’t picture exclusively balanced plates (we have plenty of those).

I picture watermelon juice dripping down his chin. Popsicles on the back porch. Fresh peaches eaten over the sink. Pool snacks. Tomato sandwiches. Ice cream melting faster than he can eat it.

Of course nutrition matters.

But so do joy, flexibility, connection, and the feeling of being together around food.

Those things are showing up on our table a lot this summer, too.

Happy Summering! ☀️

Not because the recipe was particularly groundbreaking (although they are delish for kids and adults), but because I kept thinking about how differently it would be received if I presented it another way.

The ingredients themselves aren’t anything magical. Oats, fruit, a few simple pantry staples. But call it a breakfast cookie and suddenly it becomes exciting. It becomes something worth trying. Something worth asking for.

And honestly? I think that’s true of so many foods we offer our kids.

As parents, we spend a lot of time worrying about what our children are eating. Are they getting enough protein? Enough vegetables? Enough variety? We put so much thought into the nutritional side of feeding that sometimes we forget that young children aren’t approaching food the same way we are.

My toddler certainly isn’t sitting down and evaluating a food based on its nutrient profile.

He’s drawn to things that are fun. Things that are familiar. Things that feel playful or interesting. Sometimes he’s excited to try something simply because of what it’s called.

The more I parent, the more convinced I become that a huge part of food exposure is marketing.

Not in a manipulative way. Not in a “trick your child into eating vegetables” way.

I mean marketing in the sense that presentation matters.

The name matters.

The shape matters.

The story matters.

The experience matters.

I’ve seen it firsthand. A food that gets ignored one day suddenly becomes appealing when it’s cut differently, served differently, or given a silly name. Sometimes the only thing that changed was the packaging. Shout out to all the Toy Story branded foods that have come out like Goldfish and Babybel cheese that has my Buzz-loving toddler “Buzz cheese” obsessed.

One of my favorite recent examples wasn’t even my idea.

We were having bucatini for dinner when my toddler announced that it was “snake pasta.” Before long, we were talking about little snakes and big snakes, finding the longest noodles on our plates, and pretending they were slithering across the table.

Nothing about the food changed. It was still just pasta.

What changed was the experience.

Suddenly dinner became a game, a conversation, and an opportunity to engage with the food in a completely different way.

And honestly, that’s often how these moments happen. We tend to think we need to come up with elaborate strategies to encourage food exposure, but kids are naturally playful. Sometimes all we have to do is follow their lead.

And when we do, food can become so much more than something we’re trying to get them to eat.

A muffin becomes a breakfast cupcake with yogurt on top.

A smoothie becomes dinosaur fuel.

Fruit becomes a rainbow snack.

A cookie cutter to cut our cucumbers leads to a taste.

And now, apparently, oats and flour can also become a breakfast cookie.

What I love about this approach is that it shifts the focus away from pressure.

When parents come to me worried about picky eating, they’re often searching for the perfect recipe or the perfect strategy. Understandably so. We want our kids to eat well, and it can feel stressful when they reject foods we’ve worked hard to prepare.

But over time, I’ve found myself focusing less on finding the perfect food and more on creating positive experiences around food.

Because the goal isn’t actually getting my toddler to eat a particular food today.

The goal is helping him build familiarity and confidence around food over years.

Sometimes that happens through repeated exposure.

Sometimes it happens through helping in the kitchen.

Sometimes it happens through watching us eat.

Sometimes it happens through a silly conversation about snake pasta.

And sometimes it happens because we called something a cookie.

I think many of us underestimate how powerful play can be at the table. We tend to think of nutrition and fun as separate things, but with young children, they’re often deeply connected.

The less pressure I feel to make every meal a nutritional success and the more room I leave for curiosity, the more enjoyable feeding becomes for both of us.

So if your child is rejecting a food right now, it may not mean you need a different recipe.

It may not even mean they dislike the food.

It might just need a new introduction.

A new shape.

A new story.

A new name.

Or maybe, just maybe, a better marketing campaign.

If you’re looking for ways to bring a little more play and curiosity to the table, here are a few ideas to experiment with:

Give foods a new name.
Sometimes a new name is all it takes. Breakfast cookies. Snake pasta. Dinosaur trees. Rainbow fruit. Kids are often drawn to foods that spark their imagination.

Use a fun utensil.
A silly fork, colorful toothpick, chopsticks, or special spoon can make a familiar food feel brand new.

Change the shape.
Cookie cutters aren’t just for cookies. Try cutting fruit, vegetables, sandwiches, pancakes, or cheese into different shapes. Sometimes the novelty alone is enough to encourage interaction. This toddler cooking tools set is something we started using a lot more after 2.5 years old.

Serve it in a different way.
The same food can feel completely different depending on how it’s presented. Whole strawberries versus sliced strawberries. A peeled clementine versus one they peel themselves. Toddler loves pasta? Switch up the shape or color of it! That counts as variety. Sometimes a small change creates a whole new experience.

Let them interact with the food.
Not every exposure needs to end with a bite. My toddler sometimes likes pulling the green tops off strawberries before eating them. Is it messy? Absolutely. But he’s touching the food, exploring it, and often tasting it too. That’s a win in my book.

Let them help.
Kids are often more interested in foods they’ve had a role in preparing. Washing produce, stirring batter, sprinkling cheese, tearing lettuce, spinning the salad spinner, or helping plate dinner all count.

Tell a story.
Food can become part of pretend play. Maybe the broccoli are tiny trees. Maybe the blueberries are bear food. Maybe the noodles are snakes.

Follow their lead.
Some of the best ideas come from our kids. When my toddler called bucatini “snake pasta,” I could have simply smiled and moved on. Instead, we spent dinner talking about little snakes and big snakes, finding the longest noodles on our plates, and comparing whose snake was the biggest. The food stayed the same, but the experience became much more engaging.

Use dips and build-your-own meals.
Dips, toppings, and DIY meals create opportunities for exploration and autonomy, two things many toddlers love.

Focus on connection, not consumption.
Sometimes the goal isn’t getting your child to eat the food. It’s helping them interact with it, talk about it, touch it, smell it, or simply become more familiar with it.

Most importantly, remember that food exposure doesn’t have to be serious to be meaningful. For young children, play is often the pathway to learning. Food is no exception. So here’s your reminder to relax, take the pressure off, and let play lead the way when it feels good!

And lastly, here’s my breakfast cookie recipe for paid subscribers! Thank you so much for supporting this work!

Breakfast Cookies!

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Parents are constantly getting mixed messages about “hiding vegetables.” One minute we’re told it’s a genius way to boost nutrition. The next, we’re warned that it damages trust and creates picky eaters.

So which is it?

Like most things in parenting, the answer isn’t all-or-nothing.

The truth is that hidden vegetables can absolutely have a place in a family’s meals. But the role they play and how we talk about them may change as our children grow.

When our kids are babies and young toddlers, hidden vegetables often feel pretty straightforward. A spinach banana muffin, a pasta sauce blended with carrots, a smoothie with cauliflower mixed in- these are simply recipes that contain a variety of ingredients. At this age, children aren’t usually thinking critically about what counts as a vegetable or forming strong beliefs about certain foods being “good” or “bad.” Parents are often just trying to offer nourishment, expose their children to different flavors, and get dinner on the table before everyone melts down.

That doesn’t mean hidden vegetables should be the only way children experience vegetables. Even if a toddler never takes a bite of the broccoli on their plate, there is value in seeing it, touching it, smelling it, and watching other family members eat it. Exposure isn’t just about consumption. It’s about familiarity. A child can eat a spinach muffin while also learning what spinach looks like in a salad. Those experiences work together, not against each other.

This is something I’m actively figuring out in my own home right now.

My toddler is in a particularly selective phase, and vegetables aren’t often the foods he’s choosing to eat. They’re on his plate regularly. They’re part of our meals. Sometimes he touches them, sometimes he tastes them, and often he ignores them completely. That’s a pretty normal part of toddlerhood.

At the same time, I still use what I think of as “bridge foods,” familiar foods that help connect him to flavors and ingredients he’s not yet ready to eat on their own. Sometimes that looks like vegetables blended into a muffin, a pasta sauce, or a smoothie. Not because I’m trying to trick him, but because they’re foods he genuinely enjoys and they allow us to keep a variety of ingredients in the mix while we continue working on exposure.

The part that’s important to me is that I’m not keeping it a secret. If he asks what’s in something, I tell him. If we’re talking about a pouch, I might say, “This one has spinach, carrots, mango, and apple in it.” The goal isn’t for him to unknowingly eat vegetables. The goal is for him to become familiar with them over time in ways that feel safe, low-pressure, and developmentally appropriate.

For our family right now, hidden vegetables and visible vegetables aren’t competing strategies. They’re working together. One supports nutrition during a selective phase, while the other supports the long process of learning to trust and accept new foods.

As children get older, though, the conversation shifts. Preschoolers and school-aged kids become more aware of ingredients. They ask questions. They start making observations about foods and developing opinions about them. This is often when parents begin to wonder whether hiding vegetables is still serving the same purpose.

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I’m manifesting slow mornings, sandy floors, bellies that are somehow always hungry, coffee before sunscreen, and watermelon on repeat.

Over the years, I’ve realized something important about these trips: the food can make or break the rhythm of the trip.

Not because it needs to be fancy.

But because no one wants to spend a beach vacation cooking three elaborate meals a day and unloading the dishwasher 47 times. (We once had a rental house with 2 dishwashers, and it was a dream.)

My Vacation Food Rules

• Cook once, eat twice

• Buy less than you think

• Lean heavily on snack plates

• One “real” dinner per day is enough

• Breakfast should be almost automatic

• Vacation is not the time to prove anything nutritionally

• The goal is more time together, not culinary excellence

The Grocery Philosophy

Every beach-house vacation starts the same way: one massive grocery trip.

It’s unavoidable.

There’s always that first-day moment where everyone is tired, the kids are overstimulated, nobody knows where the scissors are in the rental kitchen, and suddenly you’re spending $400+ at the local Publix.

If we’re driving, I try to make the first night as easy as possible by bringing something pre-made from home or just fully embracing pizza delivery.

I’ve also done vacations where we lean heavily on Instacart, especially with toddlers. Sometimes paying for delivery is worth every penny if it buys you an extra afternoon at the beach instead of navigating a crowded grocery store with sandy children.

After that first big haul, I try very hard not to turn the trip into constant food errands.

Usually there are just one or two smaller “restock” trips during the week for things like more fruit, coffee creamer, popsicles, sandwich bread, or whatever snack everyone suddenly decides they can’t live without.

The goal is not perfection. The goal is stocking the house well enough that feeding everyone feels easy, flexible, and mostly automatic for the rest of the trip. A solid grocery list is key here.

Breakfast Staples

Easy, repetitive, comforting.

• yogurt + granola

• pre-made quiche

• frozen waffles

• bagels + cream cheese

• hard boiled eggs

• fruit

• eggs

• cereal

• chicken sausage

• good coffee + your favorite creamer! (very important)

Lunches That Barely Require Thinking

• turkey sandwiches

• chicken salad wraps

• bagged salads

• snack plates with cheese/crackers/fruit

• hummus + pita + cucumbers

• pasta salad

• shrimp salad

• quesadillas

• leftovers

• a big batch of my favorite pasta salad

• boxed mac and cheese

The Snack Situation (MVP with kids)

• watermelon

• popsicles

• chips

• pretzels

• lots of cut up fruit

• chips + guac + salsa

• cheese sticks

• muffins

• cookies

• beach snacks in a dedicated tote

• Cool Ranch Doritos (a personal favorite)

• Oreos (a family favorite)

The 7-Day Dinner Rhythm

Night 1: Arrival Night

We are driving, so we have the capacity to bring something premade. I love this sausage ragu with a box of rigatoni. I take it straight out of the freezer, into a casserole carrier, and into the car. A bagged salad goes great with this if you’ve done your grocery trip already.

Night 2: Taco Night

I loveeee a choose your own adventure situation especially when young children are involved. These fish tacos are perfect for this because a number of toppings are offered and everyone gets to choose what they want on their plate (so they are more likely to eat it). Just make sure there is at least 1 food or topping that everyone accepts. I also love to get some fresh seafood at a local fish market if I’m at the beach, which makes this whole meal even more fun and nostalgic.

Extra toppings: cheese, greek yogurt, cherry tomatoes, tortilla chips

Night 3: Pizza Night

Grab your favorite frozen pizzas or order from a local pizza joint and mix up some bagged salads. Cold pizza also makes a great beach lunch the next day.

Night 4: Grill Night

If you have access to a grill, which I find most beach houses do… I love this idea of a shrimp boil on the grill. All the food groups nestle nicely into a cocoon of aluminum foil: potatoes, shrimp, sausage, corn, and maybe some broccoli which I think goes nicely with this meal. Easy to put together and easy clean up.

Night 5: Takeout

Because every vacation deserves it. A night out breaks up the week and gives you a break from being in the kitchen. And there’s so much great seafood at the beach! Bonus points for a place with live music and space for the kids to run around.

Night 5: Another Grill Night

I think last year, we used the grill most nights and rotated between various burgers, chicken, sausages, salmon, and kebabs paired with grilled corn, peppers and onions, watermelon, chips, and various sides. Store bought sides can be great here too like potato salad or coleslaw.

• Grilled peach and burrata salad with arugula and balsamic dressing. The balsamic dressing can also be repurposed to marinate grilled chicken.

• A seasonal tomato and cucumber salad with fresh, sliced and salted tomatoes can never go wrong in my mind.

• If you want to zhuzh up your grilled corn, this corn salad recipe is a winner.

Night 7: Clean-Out-the-Fridge Dinner

Quesadillas, breakfast for dinner, fruit, leftover bits, whatever you have on hand. Adding a bagged salad or a rotisserie chicken to the bits and bobs can help round things out as well.

Vacation Feeding Is Still Feeding

Vacation can bring out a lot around food.

Different schedules. Less structure. More snacks. More sugar. later dinners. Kids surviving almost entirely on watermelon and chips for 48 hours.

And honestly? That’s okay.

A week is just a week.

Sometimes the most nourishing thing ins’t the perfectly balanced plate but a slow dinner outside after a sandy bath, everyone sun tired and together.

My Biggest Tip

Don’t plan vacation meals like your real life.

Plan them like someone who wants to sit outside longer, play cards after dinner, walk to get ice cream (a must), and not resent the kitchen by Wednesday.

When you get home, you can reset, and everyone will get back into the rhythm and routine. It’s not going to be broken.

What’s a must for your beach vacation grocery list? Let me know in the comments!

One day it’s spring, and the next you’re being asked to pack lunches, snacks, water bottles, extra clothes that are all labeled, all ready to go, ideally not leaking, not lost, and not creating more work for you later.

Over time, I’ve found that having a few reliable, high-quality pieces makes all the difference.

Not because things need to be perfect, but because when something works— and lasts, it removes one more thing to think about.

What I look for

I’m not constantly trying new products.

I’m looking for things that:

• hold up over time

• are easy to clean

• don’t leak

• don’t need to be replaced every few months

And whenever possible, I lean toward more sustainable options— things that can be reused again and again instead of thrown away.

Every step towards sustainability matters and counts. If you can snag some of these items from a local business, I love that for you and highly encourage you to do so. If you’re in your “I need this delivered tomorrow while reheating coffee” era, I’ve included my affiliate links throughout this post.

What we actually use

🧃 Lunch + snack boxes: PlanetBox

These have held up better than anything else I’ve tried and came highly recommended by my sister in law who tried the plastic ones and found that they broke easily.

They’re stainless steel, easy to clean, and the compartments make it simple to pack a variety of foods without overthinking it.

They’ve been thrown in bags, dropped, washed in the dishwasher daily— and still look the same.

They also come with little dip containers with lids that fit into the lunch boxes! If you have a dip enthusiast, these are great! You can also store foods that are extra juicy or might leak in these smaller containers as well.

The company also has a 5 year warranty on their stainless steel products.

Rover Lunch boxes (you can pick fun magnets that go on the front to personalize as well)

Rover snack boxes

Snack Bags

I use these Stasher bags for everything: snacks, leftovers, even half of a cut up onion going back in the fridge.

They seal well, don’t tear, go in the dishwasher, and replace a lot of the single-use bags that would otherwise add up quickly.

🏷️ Labels: Name Bubbles

If you’re sending anything to school or camp, it will get lost if it’s not labeled. Name Bubbles makes it so easy.

These actually stay on through washing, daily use, all of it. And you can customize them to match your child’s interests. Of course I had to include something with wheels for my son. One of those small things that saves a lot of frustration. And I’ve definitely regretted it when a prized consignment find for my toddler went missing because I didn’t put a sticker on it. Lesson learned.

💧 Water bottles (non-leaking, stainless steel)

This is one I don’t compromise on. A good water bottle should:

• not leak everywhere in my purse

• be easy to open

• easy to clean

• hold temperature

• have a straw

• preferably not plastic

Munchkin cup- This is what I send at school because my son knows how to push the button, open, and close it without assistance.

Brumate cup- I love how leak proof this is and they come in such cute designs for the kids.

🍴 Utensils

I feel really passionately about these Num Num spoons for <12 months. They are designed to easily load the spoon and encourage baby to self feed because food sticks to the grooved surface of the actual spoon. Even before my baby was ready for solids, he would chew on these spoons and map out his mouth and get used to the sensation of using a utensil. Love love!

Num Num spoons (<12 months)

For toddler spoons, I prefer a metal spoon that resembles what our family uses. These have worked great for us so far.

Munchkin Spoon and Fork (12+ month) There’s a little stopped so the utensil doesn’t go too far, which is helpful when baby is still learning motor skills and coordination.

Nuk Kiddy Cutlery (18+ month)

Squeasy

If like me, you too, are tired of the waste of pouches, here is a solution. A reusable “squeasy” that can go in the dishwasher (a non negotiable). Great for smoothies, yogurt, apple sauce, etc.

Squeasy (comes in 2 sizes)

Why this matters (beyond convenience)

This isn’t about having the “best” gear.

It’s about:

• reducing daily friction

• not having to replace things constantly

• making small, more sustainable choices where you can

When something works, you don’t have to think about it again.

And right now, that’s usually the goal.

Feeding your kids is already enough to think about.

The containers don’t need to add to it. If you’re not gearing up for summer school quite yet, save this post for preparing for back to school and wait for the sales.

Here are 5 Toddler Lunch Ideas:

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Not in a big, abstract way, but in the smaller, everyday moments that end up shaping how they relate to food over time. The way we sit down to eat, the way food is talked about (or not talked about), the way a meal can feel a little chaotic or a little calm and still just be what it is. Those things feel like they matter more than anything I could intentionally script.

I grew up with a Korean mom who, without really trying, modeled a really intuitive way of eating. There wasn’t a lot of overthinking or commentary around food. Meals were just part of the rhythm of the day—balanced in a way that felt natural, shared, expected. Food wasn’t something to earn or avoid or analyze. I don’t think I realized how much of my relationship with food was shaped at home until I started feeding someone else.

And there was a wide range of foods that were just… normal. Kimchi, tofu, spicy stews, all kinds of traditional Korean dishes that aren’t your typical mac and cheese and chicken nuggets. They were always there, always part of the meal. I didn’t necessarily eat everything. There were plenty of things I pushed aside or avoided altogether. But they kept showing up, without pressure, without it becoming a big deal.

Looking back, that gave me a really solid foundation.

And still, that didn’t protect me from diet culture. I was exposed to the same messaging everyone else was— the pressure around the appearance ideal, the subtle and not-so-subtle ways bodies are talked about, the quiet comparisons that start to creep in. That influence is everywhere, and it finds its way in whether we’re looking for it or not.

And through my work, I see how complicated this becomes over time.

I sit with clients every day who are trying to untangle years of rules, second guessing, and the feeling that they’ve been doing something wrong. Feeding can feel surprisingly loaded, depending on how you were raised, what messages you absorbed, what was modeled for you.

Previous generations didn’t have the same information we have now. They were doing the best they could with what they knew at the time. There was care there, intention there. But that doesn’t always mean the outcomes were helpful, or that the patterns we learned are ones we want to carry forward.

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And also?

Some days I’m just trying to remember if I ate lunch.

There’s a version of intuitive eating that lives on social media that looks very calm and connected and mindful. You’re savoring your food, listening to gentle hunger cues, stopping at comfortable fullness.

And then there’s intuitive eating when you’re raising a small child, under-slept, reheating your coffee, and answering someone’s questions while you chew.

A small real-life moment

A few weeks ago I hit that late-afternoon wall. I was more irritable than usual, my brain felt foggy, and I couldn’t tell if I needed a snack, a break, or silence.

Then I realized I’d had coffee, a few bites of my toddler’s waffle, and not much else.

Not exactly a failure.
But also not really fueling myself. Repeat after me, “YOU NEED AND DESERVE THE FOOD.”

I made toast with peanut butter and some banana and felt dramatically more human 20 minutes later. I showed up as a better version of myself for the rest of the evening, and that’s really important to me when raising a little human.

Hunger cues aren’t always poetic

Sometimes hunger is subtle.
Sometimes it’s loud.
Sometimes it’s just:

• feeling off

• low energy

• reaching for snacks without satisfaction

• wondering why you’re cranky

When you’re tired or overstimulated, those cues can get blurry.

That doesn’t mean your body is broken.
It means you’re juggling a lot.

Sometimes intuitive eating is… practical

There are seasons where intuitive eating isn’t about deep inner awareness.

It’s about:
Eating because it’s lunchtime
Grabbing what’s easy
Repeating the same meals
Planning ahead so you don’t crash

Honestly?
Structure can be a form of self-care. And when hunger cues aren’t super reliable we take a nourishment for self-care approach.

For many parents, “What would feel good?” turns into “What will keep me going?”

Both are valid.

The meals don’t have to be interesting

There’s a quiet pressure to make food meaningful all the time.

But some days look like:
The same breakfast again
Leftovers at the counter
A snack plate eaten quickly
Something frozen and warm

You’re not doing intuitive eating wrong because your meals are boring.

You’re feeding yourself inside a full life.

Fullness can be fuzzy too

Some days you eat past fullness because you were distracted.
Some days you stop early because your brain is elsewhere.
Some days you’re not sure where you landed.

That’s not failure.
That’s being human in a busy season.

Intuitive eating is a relationship, not a performance. Continue to get curious without judgment.

A softer version

Right now, intuitive eating might look like:
Trying not to skip meals
Keeping easy, convenient foods around
Letting go of guilt
Eating enough, even if it’s repetitive
Being flexible

That counts.

The part I want parents to hear

If intuitive eating feels harder in this season, it’s not because you’re bad at it.

It’s because parenting, caregiving, and modern life are a lot on a nervous system.

Your body is still communicating.
The volume just changes sometimes.

The heart of it

Intuitive eating isn’t about doing it perfectly.

It’s about staying on your own side.

With curiosity.
With flexibility.
With compassion— especially on the tired days.

Some days are deeply connected.
Some days are practical.
Both belong.

Here’s what’s helping me get through lately:

• Classic staples like spaghetti, taco night, and rice bowls. Not much thought here.

• Leftovers for lunch.

• Eating my toddler’s snacks (pictured above)

• Meal planning on Sundays

• Grocery pickup

All this to say, don’t forget to feed yourself. If this resonated, you’re very much not alone. A lot of parents are navigating this quietly.

And meeting yourself where you are today?
That’s enough.

If you have questions about intuitive eating or want to improve your relationship with food, listening to your body, and nourishing yourself and your family, I offer 1:1 nutrition counseling. More information here.

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And then there are days when I’ve had a full schedule of sessions, my brain feels like it’s been used in every possible way, and the idea of deciding what’s for dinner feels… unreasonable.

These are the days I find myself deeply grateful for Trader Joe’s.

Lately, it’s been this meal.

The frozen Mediterranean kebabs that go straight into the air fryer and are ready in five minutes. The kind of food that feels like you did something, even though you didn’t really. A generous scoop of tzatziki or roasted tomato labenh dip (drool)— cold, creamy, a little tangy— the kind that makes everything else on the plate feel more put together. Cucumbers, tomato, red onion. Sliced quickly, not perfectly, to add freshness to the meal. A quick pickle to the red onion if I’m feeling crazy in vinegar, water, and a dash of sugar. And frozen garlic naan, warmed until soft with just enough crisp on the edges. And drizzed in olive oil or spread with butter.

It comes together in minutes, but somehow checks every box.

There’s protein, fat, fiber. Something fresh, something warm. Something I know will be eaten, and something that might be.

The naan is the anchor.

The thing I can count on.

The kebabs are familiar— one of those foods my son loved as a baby, which gives them a kind of staying power I don’t question.

The vegetables are… an offering.

Sometimes they’re ignored. Sometimes there’s a bite. Sometimes just a poke or a lick.

There’s something about a meal like this that feels like relief.

Not in a dramatic way, just in the quiet sense that I don’t have to think too hard. I don’t have to reinvent anything. I can just assemble, serve, and sit down.

And on days where everything else has required effort— thinking, planning, responding, showing up— having a dinner that doesn’t ask much of me feels like enough.

It’s balanced.

It’s satisfying.

It’s fresh, even if most of it came from the freezer.

And it lets me show up to the table in a way that feels steady, not depleted.

I think there’s a version of feeding our families that assumes every meal needs to be thoughtful, intentional, a little bit impressive.

There’s a version of this that I know a lot of my clients would look at and think…

This doesn’t count as cooking.
This isn’t “meal planning.”
This is me falling short of how I should be feeding myself or my family.

And I get that— especially with how much messaging and images there are around what meals are “supposed” to look like.

But I also think there’s room to challenge that a little.

Because this is cooking.

It’s assembling something warm, balanced, and satisfying from what you have.
It’s getting food on the table in a way that works for your actual life.

And that counts. Most days, I’m just looking for something that works.

Something that gets food on the table without turning into another decision to make.

Something I can rely on.

And when my tank is almost empty, I meet myself where I am. And this meal has been a dependable one. Let me know if you try it!

Substitutions: Trader Joe’s chicken meatballs or Trader Joe’s pre-marinated shawarma chicken thighs instead of the beef kebabs; grilled zucchini and peppers instead of cucumber and tomato for more warmth; Trader Joe’s garlic spread dip instead of Tzatziki or labneh for a dairy free option; Trader Joe’s also has a plan naan vs. garlic

Additions: crumbled feta, olives, fresh herbs like dill or mint

If you want more ideas like this, I’ve been loving @traderjoes5itemsorless— lots of simple, low-effort meals that come together quickly.

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It starts before we even get there.

It looks like a trip to the farmer’s market.

An iced coffee in hand, walking slowly, letting my son pick out produce that may or may not make it all the way home. Or, even better, going to a farm and picking something ourselves.

Strawberries, apples, whatever is in season.

There’s something about these experiences that shifts everything.

The colors, the smells, the novelty of it all.

The fact that he gets to touch it, describe its texture, smell it, choose it, carry it.

It turns food into something he’s part of, not just something placed in front of him.

And almost without fail, he’s more interested in eating it.

The strawberries taste better when you pick them yourself.

The blueberries get eaten by the handful.

Even vegetables— which can feel a little more hit or miss at home— get a different kind of curiosity. We’re talking about them. We’re looking at them. We’re maybe tasting them. These all count as exposures.

It’s not because I’ve done anything differently in the kitchen.

It’s because the experience around the food changed.

This was also just as much for me as it was for him. I don’t think I’ll forget this morning anytime soon.

The tiny hands picking strawberries, carefully deciding which ones were ready.
“Ooooh mama, that’s a big one.”

We made a game out of it— who could find the reddest one, the one that was just right. Strawberry juice running down his hands, onto his shirt, across his face. Him running through the rows, stopping every few steps to pick another one. And afterwards, sitting together sharing a slice of strawberry cake from the market.

It was messy and slow and a little chaotic.

And also kind of perfect.

Days later he said at the breakfast table, “Mama, remember when we went strawberry picking? Can we do that again?” *heart melts*

I feel like this is something we don’t talk about enough.

We focus so much on how food is served, what’s on the plate, how to get kids to take a bite.

But sometimes the most impactful part happens before the meal.

When food is:
Seen
Touched
Chosen
Connected to something real

It becomes more interesting.

Less pressure.
More curiosity.

(Also a pro tip if you decide to go to Southern Belle Farm outside of Atlanta, go early! Thankfully, I accidentally showed up 45 mins early thinking that was when it opened, but thank goodness I did because the line of cars that formed after that was seemingly miles long.)

Here’s what else is in season this Spring:

Fruits:

• Strawberries

• Cherries (late spring)

Vegetables:

• Asparagus

• Peas

• Carrots

• Radishes

• Leafy greens (spinach, lettuce)

• Broccolini

• Rhubarb

• Green onions

I love these infographics created by Cook Smarts for seasonal produce guides as well:

This isn’t something we do every week.

But when we can, it’s one of those things that feels both simple and a little magical.

This could even be going to the grocery store and letting your child pick the apple or hold the box of berries.

And it reminds me that encouraging variety doesn’t always come from doing more at the table.

Sometimes it comes from letting kids experience food in a different way.

And then there’s the part where you come home with a gallon of strawberries and realize… okay, now what?

Because as magical as the experience is, you still have a very real, very perishable situation on your hands.

Here are a few of my favorite ways we’ve been using strawberries lately 🍓:

strawberry yogurt muffins (for the toddler, can freeze)

strawberry shortcake (special Sunday dessert)

strawberry salad with balsamic

strawberry margarita

strawberry jam (for the leftovers)

chocolate covered strawberries (classic)

strawberry smoothie

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There’s a lot of messaging out there— that it’s addictive, that it needs to be limited, that it’s something to be really careful with.

And I get where that comes from.

But I also see how quickly it turns into parents feeling like they have to constantly monitor, manage, and control it.

Which is… a lot.

For babies and younger toddlers, there is some guidance to limit added sugar as much as possible before age 2 (with special exceptions like 1st birthday party cake, of course).

That can be a helpful general framework.

But after that, the goal shifts.

It becomes less about avoiding sugar entirely and more about helping kids learn how to be around it.

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When people learn that I’m an eating disorder dietitian, one question comes up a lot.

“How do I raise my child to have a healthy relationship with food?”

Sometimes the question underneath that one is really:

How do I not pass down all the weird food stuff I grew up with?

It’s a big question. And honestly, it’s one I think about a lot as both a dietitian and a mom.

Babies start out pretty intuitive

Babies are actually very good at eating according to their bodies.

They cry when they’re hungry.
They stop when they’re full.
They’re curious about food.

When my son first started solids, it was kind of amazing to watch. He would taste things, make faces, sometimes spit things out, sometimes go back for more.

There was very little overthinking happening on his end.

And if you’ve had a baby like this, it can make you think:

Okay. Maybe feeding isn’t going to be so hard after all. (Although we definitely had our own challenges. It wasn’t quite that simple.)

Then toddlerhood shows up.

Where parents come in

One of the frameworks I come back to again and again is something called the division of responsibility (Ellyn Satter) in feeding.

It basically says:

Parents decide what food is offered, when meals happen, and where eating takes place.

Kids decide whether they eat and how much.

That sounds simple, but living it can feel harder than it looks on paper.

Because when your child eats three bites of dinner and requests something else, every instinct in your body wants to intervene.

Raising an intuitive eater doesn’t mean perfect meals

Sometimes people imagine that raising an intuitive eater means:

• Beautiful balanced plates

• No sugar (more on this to come)

• No picky phases

• Everyone happily eating broccoli

Real life does not look like that.

It looks more like:

• Regular meals and snacks

• Some foods your child loves

• Some foods they ignore

• Some foods they suddenly decide are offensive

It also looks like your child eating a lot one day and almost nothing the next.

Over time, most kids balance this out surprisingly well when the environment around food stays calm.

The hard part: letting go of control

This is the part parents struggle with the most. And I get it.

You want to know your child is getting enough nutrients. Enough variety. Enough vegetables.

But the more pressure that enters the picture— “just one more bite,” bargaining, negotiating— the harder it becomes for kids to stay connected to their own cues.

Food starts to feel like something to manage instead of something to respond to.

Your relationship with food matters too

Kids notice more than we think.

They hear the way we talk about food.
They hear the way we talk about our bodies.

That doesn’t mean you have to have everything perfectly figured out before raising a child.

Plenty of parents are still unpacking their own food history while raising kids.

You don’t have to be perfectly healed. Awareness alone goes a long way.

The long game

Raising an intuitive eater isn’t about getting every meal right.

It’s about the overall environment around food over time.

Consistency matters more than perfection.
Repair matters more than getting it right every time.

And development plays a big role too.

A toddler living on pasta and yogurt for a week isn’t a failure of intuitive eating.

It’s a toddler being a toddler.

What we’re really aiming for

The goal isn’t a child who eats every vegetable happily.

It’s a child who grows up feeling comfortable around food.

A child who trusts their body.

A child who can enjoy eating without guilt or fear.

That kind of relationship with food is built slowly, through thousands of ordinary meals over the years.

And if the environment around those meals feels steady and low-pressure, you’re already doing a lot right.

A few things parents worry about getting wrong

Once you start thinking about raising an intuitive eater, it can suddenly feel like every word around food matters.

Parents often tell me they’re worried about things like:

What they say about food.
What they say about bodies.
What their child hears them say about themselves.

And while language does shape the environment around food, this doesn’t mean you have to speak perfectly all the time.

Kids benefit much more from a generally neutral, respectful environment than from perfectly scripted conversations.

A few things that can help over time:

Keeping food language neutral

• Instead of labeling foods as “good” or “bad,” it can help to talk about them more matter-of-factly, keep it neutral.

• Some foods help our bodies grow and stay energized. Some foods are just fun to eat. Most meals include a mix.

• When food isn’t moralized, it tends to feel less charged.

Being mindful of body talk

Kids are constantly absorbing how adults talk about bodies.

Comments about needing to lose weight, feeling guilty after eating certain foods, or judging other people’s bodies can quietly teach kids that bodies are something to evaluate or something that define’s their worth.

Shifting the focus toward what bodies do instead of how they look can help change the tone.

Bodies grow.
Bodies move.
Bodies help us do the things we enjoy.

Avoiding comments about your child’s body

Even well-meaning comments like “you’re getting so big!” or “look at that tummy!” can make kids more aware of their bodies in ways that aren’t always helpful.

Instead, it can help to focus on what kids are doing or experiencing.

“You’re getting stronger.”
“You climbed that all by yourself.”
“You must have been really hungry.”

Again, none of this needs to be perfect.

And if something comes out wrong…

It will happen.

You might say something about food or bodies that you wish you could redo. Most parents do at some point.

The good news is that repair is always possible.

A simple reset —
“That came out differently than I meant.”
“Bodies come in lots of shapes and sizes.”
“Food doesn’t have to be earned.”

Kids don’t need perfect language.

They benefit from adults who are thoughtful, reflective, and willing to reconnect when needed.

1:1 Counseling

If you want to take a deeper dive into intuitive eating, this is my specialty. I offer one one one nutrition counseling in person and virtually in Atlanta, Georgia, and beyond, on a case by case basis.

Paid Subscriber Bonus Content!

The rest of this post is for paid subscribers. I put together a short, printable guide with the core ideas, what this actually looks like day to day, and a few go-to phrases for the moments that feel harder.

It’s meant to be something you can glance at and come back to— not something you have to follow perfectly. Hope it helps!

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If anything, I like structure. I like knowing what’s for dinner. I like routines that mostly work.

But somewhere along the way, I realized that if everything in our day feels like something to manage, it starts to feel heavy.

Meals.
Schedules.
Transitions.
What he’s eating. What he’s not eating.
Whether we’re doing things “right.”

It’s a lot.

And I found myself wanting… a little more lightness. An embroidery kit from Clever Poppy was my gateway drug, and then I found more whimsy inspiration from Kyli Wagner’s Cozy Pursuits Substack.

What I mean by “whimsical”

Not elaborate activities.
Not crafts that require a supply list and a plan.

Honestly, nothing I have to prep for too far in advance.

I mean small things.

Letting him “help” stir something even if it slows everything down.
Putting sprinkles on yogurt on a random weekday.
Saying yes to eating a snack outside.
Letting the pasta be shaped like dinosaurs and calling it dinner.
Sewing toddler shorts made from my husband’s old shirt.
Adding these cute stickers to something I’ve baked and given to a friend.

Things that don’t make the day more efficient. Sometimes a little romanticizing makes it feel a little softer.

image sources

This shows up at the table too

I feel like feeding can get especially serious.

Is this balanced?
Did he eat enough protein?
Should I offer a vegetable again?

And while those things matter, I don’t want every meal to feel like a quiet evaluation.

Sometimes it looks like:
Eating pizza at the playground on a Friday
Trying a kitchen tool (tiny tongs) as a utensil
Calling something “crunchies” instead of veggie chips
Cutting food into fun shapes with cookie cutters
Getting tiny hands involved in the kitchen even if it takes longer
Let it be a little messy
A tiny mug of water while the grown ups drink their coffee

None of this is strategic.

But it changes the energy.

It’s also for me

The crafting. The baking. The sewing. The random embroidery project that may or may not get finished. Making homemade birthday cards.

It’s not about being productive.

It’s something to do with my hands that isn’t my phone, and it’s worked! Most nights after I put my toddler to bed, I’ll spend an hour working on something small. It’s been a lesson in slowing down — rushing leads to mistakes, and I’m learning I don’t have to finish everything all at once.

It makes the house feel more lived in. More personalized. More special. Less optimized or aesthetic but more human.

I’ve been tapping into a more creative, almost childlike side of myself lately. I didn’t know I’d love it this much, but I’m really glad I found it.

Lately this has also looked like me finding a mud kitchen on Facebook Marketplace for $25 and deciding, somewhat impulsively, that I’m going to sand down and restore.

Not because we need a mud kitchen.
But because I can already picture it — a little space for messy, explorative play. Making potions, collecting things in jars, painting rocks to look like food and “cooking” with them, planting seeds and watching them grow, decorating it with thrifted or homemade items.

image sources

That’s enough

It doesn’t have to be elaborate.

It doesn’t have to look good.

It just has to feel a little lighter.

It’s not perfect, and I’m noticing that when there’s a little room for play, everything feels a bit easier.

If you’ve been feeling like everything around parenting (and feeding) has gotten a little too serious, you’re not alone in that. Ask older generations, and they weren’t thinking about half the things we are. There’s a lot of information out there. Sometimes that’s helpful and sometimes it’s just…not.

I feel like a little bit of whimsy goes a long way.

And for the past few months, the child who once ate salmon, black beans, peas, green beans, blueberries, and guacamole like it was his job… looks at a familiar food and says:

“No. That’s yucky.”

This is a food he used to eat. Happily. Repeatedly.

Wait. What happened?

The Whiplash Is Real

If you had a baby who seemed to eat everything, toddlerhood can feel like a betrayal.

You start solids. They’re adventurous. They’re curious. They taste things without hesitation. I didn’t even think my baby was that adventurous of an eater, but looking back, we had a much more diverse list of accepted foods. You think:

Okay. I’m doing this right. They are eating a variety of new foods, there’s no way they’re going to be a picky eater.

And then around 18–24 months, something shifts.

Suddenly:

• Foods are rejected.

• Plates are pushed away.

• Food they loved previously are suddenly…not it.

• Beige foods rise in rank.

Did I mess this up?
Should I have offered more variety?
Less variety?
Different timing?
More exposure?

I’m a dietitian. I do this work professionally.

And I am very much in this phase with my own kid.

Dinner at our house lately is a toss up.

If it’s some form of pasta, we’re in a great place.
Sometimes we all sit at the table and it feels like a normal, sophisticated and functioning family.

The other 50% is… less refined.

There may be some whining. There may be some firm boundaries put in place by the parents. There may be an attempt to eat on the couch or a beg for an alternative meal. My toddler is slowly learning that this ain’t happening. Stay strong!

Here’s What’s Actually Happening

Around this age, toddlers develop:

• stronger autonomy

• more opinions

• they realize they can say no

• they want more control

• and often, more selectivity

From a developmental standpoint, this makes sense.

Once children are mobile and exploring the world, caution around food is protective. A little skepticism keeps them safer.

It’s not random.
It’s not a failure.
It’s development.

But It Still Feels Personal

I won’t pretend it doesn’t sting a little when a food you’ve served 20 times gets rejected.

Especially when you know they used to eat it. Seriously, I have video evidence I’m tempted to show him. “See! You lovedddd salmon.”

Especially when you care about nutrition.

Especially when you’re trying to “do this right.”

There’s a quiet grief in losing your adventurous baby eater.

And I’m in that too.

The Goal Isn’t to Get Back

I have to remind myself of this often:

The goal isn’t to get back to the baby phase.

The goal is to stay steady through the toddler phase.

For us, that means:

• continuing to offer foods without pressure

• always including at least one safe food

• not negotiating bites

• keeping language neutral

He doesn’t have to eat the asparagus (even if I ride the high when he does).

He just has to see it.

Exposure still counts.

Food Acceptance Isn’t Linear

This is something I tell clients all the time — and now I’m living it.

Food lists expand and contract.

They shift with:

• growth

• sleep

• teething

• independence

• mood

A rejected food isn’t gone forever.

It’s just not happening today. As grown ups, we function the same way.

A Reframe I’m Using Right Now

Instead of:

What happened to my good eater?

I’m trying to say:

My child is developing normally.

It’s less dramatic. But it’s grounding.

The Long Game

Most toddlers don’t stay at peak selectivity forever.

Variety returns. Preferences evolve. Repeated exposure adds up quietly in the background. I can’t wait for that day.

My job — and maybe yours too — isn’t to maintain baby-level openness.

It’s to create a steady, low-pressure environment where exploration can come back when they’re ready.

Even if that means any form of noodles are currently royalty.

I am writing this as my toddler has nibbled on a piece of broccoli, ate half a piece of asparagus, swallowed a couple bites of salmon…all this week! We are slowly and surely turning a corner. Without pressure. Without too much talk about what’s in front of him.

If you’re in this stage too, you’re not behind. You didn’t mess anything up.

You just have a toddler now.

And honestly…same.

Strategies That Can Help Through This Phase

This stage usually doesn’t require a complete feeding overhaul. More often, it’s about staying steady while your toddler moves through it.

A few things that can help:

Keep serving the food — without pressure
Even if a food gets rejected, it can still appear on the plate from time to time. Exposure still counts, even if it’s ignored.

Offer the same food in a different way
Sometimes a small change makes a big difference.
A food cut differently, served in a new shape, or paired with a familiar dip can make it feel new again.

Offer small portions
A large pile of a new or previously rejected food can feel overwhelming. Starting with a tiny amount or just one piece can make it feel more approachable.

Play with temperature
Some kids prefer foods warm, others like them cold. A vegetable that’s rejected roasted might be more accepted steamed, chilled, or even straight from the fridge.

Change the color or variety
Trying a different version of the same food can help keep things interesting — purple cauliflower instead of white, different shapes of pasta, or a different variety of apple.

Always include at least one familiar food
This helps meals feel safe while still leaving room for exploration.

Let curiosity lead the way
Toddlers often interact with food in small steps first — touching, licking, smelling, or taking a tiny bite. These are all wins! I’ve had some success with, “How tinyyyyyy of a bite can you take of this food?” And then the rest is gobbled up.

Model eating the food yourself
Sometimes the most powerful exposure is simply watching someone else enjoy it.

When I’m feeding a toddler, working, and generally existing, lunch needs to:

• Happen quickly

• Taste good

• Hold me over

• Not create more dishes than necessary

A Gentle Reminder

I talk a lot about feeding kids, but fueling yourself matters just as much.

It’s very easy in this season of life to make sure everyone else is fed and then piece together your own intake from bites, crusts, and coffee. I’ve been there. Or maybe you make a beautiful yogurt bowl for yourself and then your toddler hijacks it from you.

But running on empty catches up to you. Low energy, shorter patience, brain fog, hanger — none of it makes parenting or working easier.

Feeding yourself is not an afterthought.
It’s part of the ecosystem of care in a home.

And gently — without pressure — it helps your kids too.
When they see you sit down, eat, and respond to your own hunger, they learn that adults have needs and honor them. That food is self care.

When I’m tired, I aim for 3 things:
• something filling
• something satisfying
• something easy

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This week, I’m sharing some of the foods that quietly lighten that load for us — the things I keep stocked in the pantry, diaper bag, freezer, and car so I’m not constantly reinventing snacks.

And full transparency: I don’t even have a Costco membership.

I have an Instacart membership that gives me access to Costco delivery. This is one of the ways I outsource the mental load. My Costco is too far away with Atlanta traffic, and I’m not lugging paper towels in bulk with a toddler in tow. Code TKELLER1386A gives you $10 off Instacart.

Here’s what’s currently in our rotation.

Smoothie melts: These were especially great in the baby phase because they serve as a food and entertainment at the same time. Easy to grab, easy to hold, low pressure. Still helpful now when I need something quick or we’re trying to hold out for the next meal.

Hippeas chickpea puffs: Crunchy, packable, predictable. A reliable snack when I need something simple that doesn’t require prep. The protein and fiber are also a plus.

Smash bites: Easy, soft, and toddler-friendly. Approachable and packable, they work well as a standalone snack or as an easy way to round out a meal when it needs more staying power.

That’s It bars: I keep these in the diaper bag and the car. They’re one of those “bridge snacks” that buy me time when we’re out longer than planned. Portable food = calmer parent. Solely also makes a great dried fruit bar.

NuttZo nut butter: My son has a peanut allergy, so this has been a great option for us. I like that it includes a variety of nuts and seeds, which helps with exposure and adds variety without me overthinking it. We use it in overnight oats, on toast, in smoothies, on rice cakes, and in sandwiches.

Chicken jerky sticks: These are a newer addition for us. My toddler isn’t fully convinced yet, but the grown-ups like them — and sometimes curiosity wins and he’ll take a bite. I consider that a success. I see big potential here.

Frozen chicken sausage sticks: Easy protein options when I need something quick and packable. Not glamorous. Just useful. I throw these straight into the lunchbox the night before to thaw overnight.

Mozzarella snacking cheese: Cheese sticks, cheese slices, whatever form it comes in — it’s reliable. Protein, fat, easy to serve. It rounds out snacks. These softer mozzarella balls were especially helpful in the baby phase (cut in half for safety <2 years old).

Smashfoods superfood fruit spread: I love this jam because it has no added sugar and is sweetened with dates. It also has chia seeds for extra omega-3’s, fiber, and nutrients. Great mixed in yogurt, oats, on toast/waffles/pancakes/sandwiches.

Bone broth: I use this as an ingredient, not a beverage. It goes in rice, soups, pasta sauces, mac and cheese. By cooking grains in bone broth, you get an extra boost of protein. An especially great hack when cooking buttered noodles or boxed mac and cheese when that’s what’s happening.

Fruit and veggie pouches: Yes, we use pouches. They’re portable, predictable, and helpful when we’re out or in transition. I don’t rely on them exclusively, but they absolutely have a place. Convenience doesn’t cancel out nourishment.

Yogurt/yogurt pouches: These are especially helpful in busy moments — and a hit of protein, calcium, and probiotics. This is how I get my son’s medicine and vitamins in him twice a day. I truly don’t know how I’d manage that otherwise.

Yumi bars: I like these because they have no added sugar. I try to keep added sugar on the lower side in the early years, mostly so we can enjoy sweeter foods intentionally — like homemade baked goods or fun outings — without feeling like every snack needs to compete.

For the Grown Ups

I also keep a few staples stocked for myself — because feeding kids is easier when I’m not running on empty. (That’s a post for another day and one that is coming soon). And the bulk savings on some of these items? A big bonus.

Graza olive oil: My favorite olive oil right now. And truly, nothing derails a week like running out mid-recipe. So it’s always safe to have a backup.

Rao’s marinara: My go-to jarred sauce. Having one on hand means spaghetti, lasagna, soup, or pizza can happen quickly — all very toddler-accepted around here.

Avocado Oil Spray: A small thing that makes sheet pan meals and roasted veggies easier. Sometimes convenience is the point. Avocado oil also has one of the highest smoke points, making it ideal for high-heat cooking.

Grass Fed Butter: (Kerrygold dupe) Is there anything better than good butter on a warm dinner roll? I don’t think so. That is also exactly what I serve as a safe, familiar food when trying a new family recipe.

Frozen wild caught salmon or any frozen meat: I can pull it out in the morning and have a real dinner without a grocery run. Most of the fish at your market was frozen and thawed anyway, so why not save some dollars here and thaw it yourself?

Maple syrup: A baking staple and obviously for pancakes and waffles. It also finds its way into dressings and marinades more often than I expected.

Rotisserie chicken: If I’m placing a Costco order, this is almost always in the cart. Easy lunches, quick dinners, or shredded and frozen for soups and crockpot meals later.

Vanilla extract: I bake often, and the savings here are significant. It’s one of those things I don’t want to run out of so I love having this big bottle of it.

Bibigo microwaveable rice bowls: Such an easy way to throw together a meal when cooking for one or putting a quick lunch together during a workday.

Greek yogurt: Parfaits, sauces, dips, toppings — so versatile. Anything you’d use sour cream for, you can usually swap in Greek yogurt. We go through the big container quickly.

Fairlife protein drinks: My husband and I squeeze workouts in when we can, often between things. Having an easy grab-and-go protein option that actually tastes good makes that more doable.

Frozen veggies: Need a last minute veggie to add to dinner? This is your answer. No chopping required.

Kirkland pesto: Honestly the best tasting store bought pesto. This bottle is huge, so I put it into individual containers or baggies and freeze it so I can easily thaw and use when I need it.

Why I Buy These

These are tools. They help:

• reduce decision fatigue

• prevent last-minute stress

• keep meals predictable

• support steady energy

And maybe most importantly…they lower the mental load.

Feeding kids doesn’t need to be optimized at every turn. It needs to be sustainable.

Buying staples that get eaten is part of that.

If you shop at Costco too, I’d love to know what your repeat buys are. I’m always looking for ideas that make feeding feel steadier.

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👋 Leave a comment! I love chatting in the comments section.

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It happens in your head.

It’s the constant background tab open in your brain:

• What’s for dinner?

• Do we have groceries?

• Did I forget something?

• Did they eat enough today?

• Should I offer a vegetable again?

• Are we in a snack rut?

• Is this too repetitive?

• Am I doing this right?

• Is everyone going to like it?

• Is this healthy?

It’s quiet, invisible work.
And it adds up.

A moment from my kitchen

The other day I found myself standing in front of the fridge, not even hungry, just… thinking.

Mentally inventorying:
What needs to be used
What my toddler might accept
Whether we’d had a “balanced day”
If I should thaw something for tomorrow

There was so much going on in my head that every time I walked into another room to get or do something, I completely forgot what it was. Maybe this is you too.

Because this wasn’t meal prep.
This was mental load.

No one assigns it.
No one sees it.
But it’s there.

It’s not just cooking

Feeding a family isn’t just making food.

It’s:
Planning
Remembering
Anticipating preferences
Holding nutrition knowledge
Managing waste
Balancing budgets
Navigating opinions
Regulating your own emotions around food

And if you’re someone who cares about nutrition or healing your food relationship?
That mental tab can get even louder.

Decision fatigue is real here

By the time dinner rolls around, many parents have made dozens of food-related decisions already.

So when someone asks:

“What’s for dinner?”

and you feel irritated out of proportion…

It’s often not about dinner.
It’s about the cumulative load.

The pressure layer

Modern parenting adds a subtle pressure. And there’s a lot of information (or misinformation) out there so the message isn’t clear.

• Don’t raise a picky eater

• Don’t create food issues

• Offer variety

• Limit sugar

• Serve balanced meals

• Model good habits

• Keep it relaxed

That’s a lot to hold in one brain.

Especially while juggling everything else in your life: work, self care, relationships, friendships, hobbies, etc.

A gentle reality check

You do not have to optimize every meal.

You do not have to solve nutrition perfectly in a single day.

You do not have to treat feeding like a performance review.

Sometimes the best choice is the one that reduces mental load.

Repeating meals
Buying convenience foods
Letting some things be “good enough”

Those aren’t failures.
They’re sustainable choices.

A few gentle ways to lighten the mental load

Rotate the same 5–7 dinners
Repetition reduces decisions. Kids often like predictability anyway.

Decide less, not better
Convenience foods, takeout, and shortcuts exist for a reason. They’re tools, not failures.

Keep a running list of easy meals
So you don’t have to reinvent the wheel when you’re tired.

Zoom out on nutrition
A single day doesn’t define your child’s health. Patterns over time matter more.

Share the mental load when you can
Even small things like someone else choosing the takeout spot counts. I like a shared grocery list.

Let some meals be boring
Boring is underrated. Boring is sustainable.

The part I really want parents to hear

If feeding feels heavier than it “should,” it’s not because you’re doing it wrong.

It’s because feeding a family carries emotional and cognitive labor that rarely gets acknowledged.

Naming that doesn’t fix it.
But it can soften it.

The heart of it

You’re not just feeding mouths.
You’re carrying decisions, care, and intention.

That matters.
And you’re allowed to make it easier where you can.

Even if that means frozen pizza for dinner sometimes.
Even if that means repeating the same lunch all week.

That is still thoughtful feeding.

That is still enough. You’re absolutely crushing it.

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👋 Leave a comment! I love chatting in the comments section.

💌 If you know someone who would love this post, feel free to forward it to them!