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PODCAST

The Intentional Table

Nicole Cruz, MS, RDN

Feeding kids isn’t just about what’s on the plate - it’s about raising them to feel confident, capable, and at peace with food and their bodies.The Intentional Table Podcast is here to help you break the cycles of guilt, shame, and mealtime stress so you can raise kids who eat well and feel good about it.Hosted by Nicole Cruz, a registered dietitian and mom of three who has coached thousands of parents, this podcast gives you the tools, structure, and mindset shifts to create a positive, empowered

kids & family parenting

All Episodes

29:56

Navigating the Holidays: Family Comments, 'Picky'...

The Intentional Table ·

2025/11/26

First... If you want to raise your child to eat a variety, listen to their body and eat the amount they need, not obsess about or sneak sugar and sweets... and you want to get a step-by-step plan for exactly how to apply these feeding strategies for your family... Our next cohort for Nourish Together is starting in January, and when you join right now, you'll also get holiday support all through December ❤️ DM me on Instagram @nicolecruzrd, and let me know that you're interested. We still hav...

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82:32

Raise a Balanced Eater: The Pieces You're Missing

The Intentional Table ·

2025/11/20

First... Nourish Together is now open to join our next 8 week group cohort! If you want to raise your child to eat a variety, listen to their body and eat the amount they need, not obsess about or sneak sugar and sweets... and you want them to have a healthy relationship with food - THIS IS IT! In this episode, you're going to hear the step-by-step process to raise your child to eat in a balanced way and get the nutrition they need... without creating guilt or shame. We're breaking it a...

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19:17

When Your Child's Eating Triggers You

The Intentional Table ·

2025/11/12

Before you dive in! If you're looking for more... The next round of NOURISH TOGETHER is opening soon >>> Join the WAITLIST to learn more 🩵 Do you find yourself reacting... sometimes even before you realize it... when your child takes another bite of pizza, skips their vegetables, or reaches for a sweet? You’re not alone. Most parents struggle with what or how their child is eating, and it often triggers strong emotions tied to our own childhood experiences, cultural beliefs, and

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12:45

How to Encourage Your Child With Food... without...

The Intentional Table ·

2025/11/05

Have you ever said something like, “Good job eating your broccoli!” or “Just two more bites and then you can have dessert”? It probably felt supportive, encouraging, or like you were helping your child eat well. But what if those well-meaning bribes, praise, and rewards are actually making mealtimes harder and disconnecting your child from their own body cues? In this episode of The Intentional Table, we’re looking at why praise and rewards seem like they work in the moment, but often backfir...

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23:33

The 5 Biggest Sugar Myths (and What They’re Doing to...

The Intentional Table ·

2025/10/29

We’ve all heard it: “Sugar is toxic.” “It’s addictive.” “It makes kids hyper.” It’s no wonder parents feel confused and worried when it comes to sweets. But what if the problem isn’t sugar itself… it’s the fear surrounding it? In this episode of The Intentional Table, I’m busting five of the most common myths about sugar… and showing you how that fear and restriction can actually fuel the very imbalance we’re trying to avoid. You’ll learn what the research really says, how to create a calm, p...

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21:22

Too Much Sugar Isn't the Issue

The Intentional Table ·

2025/10/22

When it feels like candy is everywhere this time of year—trunk-or-treats, class parties, after-practice bags—it can start to feel overwhelming. You might be okay with your child having some candy, but when it’s constant, it’s hard to know how to handle it without going overboard or setting up food battles. In this episode of The Intentional Table, I’m sharing exactly how to navigate Halloween candy so your child can enjoy it - without guilt, shame, sneaking, or power struggles. We’ll talk ab...

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18:32

My Kid Only Wants to Eat 'Junk' (and what you can do...

The Intentional Table ·

2025/10/15

If it feels like all your child wants to eat are snacks, sweets, or packaged foods - and no matter what you do, they refuse vegetables or other foods you think they need… You’re not alone, and there's nothing wrong with your child. In fact, this is completely normal. But that doesn’t mean you have to give up... or resort to forcing them to eat veggies (or cut out “junk” altogether). Often, what’s happening is a combination of natural tendencies, learned behaviors, and the environment ar...

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20:02

Why Your Feeding Strategies Aren't Working (and How...

The Intentional Table ·

2025/10/08

If you’ve tried all the things... read the books, followed the advice on social media, tried recommendations from your pediatrician or best friend - yet mealtimes still feel tense or unpredictable, or you're concerned about what or how your child's eating... You’re not necessarily doing it wrong - you’re likely just missing a few key pieces. In this episode, we're bringing everything together to show you why the feeding strategies you’ve been trying might not be working - and what’s missing t...

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15:41

Is Your Child a Reactive Eater?

The Intentional Table ·

2025/09/30

Send us a text Does your child eat in a way that feels out of balance? Maybe they don't want to try anything new and stick to the same few safe foods. Or they would eat and eat and eat if you let them. Or maybe they seem obsessed with sweets - like that's all they want. Chances are - they're eating reactively. It's not on purpose. They're not trying to be difficult. Reactive eating is often subconscious and literally, a reaction. Today we're diving into what that actually means, why it ...

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16:49

All food is not equal

The Intentional Table ·

2025/09/23

When you’re raising kids, it feels natural to want to teach them about “healthy" or "better" choices or to guide them with categories like sometimes foods, growing foods, or good vs. bad foods. While those labels are well-intentioned, they can create worry, guilt, or even rebellion around food... and that disrupts our kids’ ability to trust themselves and eat in balance. In this episode of The Intentional Table, I’m breaking down the concept of neutrality when it comes to food. I’ll share how...

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18:35

It's not a food free-for-all

The Intentional Table ·

2025/09/16

What does it really mean to give kids structure with food… without controlling them? In this episode of The Intentional Table Podcast, we’re unpacking one of the biggest misconceptions parents have about feeding kids: if you remove pressure and 'getting' them to eat a certain way, it’s a free-for-all. But the truth is, kids thrive when they feel both supported and like they have autonomy and control... and that comes from structure, not pressure. We’ll talk about what structure actually looks...

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26:35

What the heck is a relationship with food?

The Intentional Table ·

2025/09/09

What does it really mean to have a healthy relationship with food? In this second episode of The Intentional Table Podcast, we’re digging deeper into what’s truly at the root of how kids (and adults) eat. While it’s easy to focus on what’s on the plate or how our kids behave at mealtimes, what really drives those choices is their relationship with food... the thoughts, feelings, and beliefs they’re building every day. We’ll explore why this foundation matters more than the broccoli or the coo...

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10:41

Flipping the Script on Healthy Eating

The Intentional Table ·

2025/09/04

What does it really mean to raise a healthy eater? In this first episode of The Intentional Table Podcast, we’re diving into a new way of thinking about food and nutrition. Instead of obsessing over grams of protein, cutting out sugar, or following rigid rules, we’ll explore why 'healthy' eating isn't just about nutrition - and how a healthy relationship with food is the foundation that allows kids to thrive... and parents to feel more at ease too. What you'll hear in the episode: Why nutriti...

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1:16

Welcome to the Intentional Table

The Intentional Table ·

2025/08/21

Welcome to The Intentional Table, the podcast that helps parents raise kids who eat well and feel good about food. In this trailer, you’ll get a sneak peek of what’s to come — practical tools, mindset shifts, and compassionate strategies to guide your family. Together, we’ll break the cycles of food guilt and control so your child can grow up with a positive, empowered relationship with food. Subscribe now so you don’t miss the first full episodes!” CONNECT with Nicole: - Instagram:...

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14 results

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