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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

23:08

My Kid Wants a Snack Every 30 Minutes - What Should I...

The Intentional Table ·

2026/03/05

You're in the kitchen getting snacks. Again. For the third time in an hour. Or you're staring at the dinner table watching your kid ask for seconds after already eating more than you did. Or maybe you're wondering if your child will ever eat a vegetable that isn't a carrot. If any of this sounds familiar, you're not alone. These are three of the most common questions I get from parents, and I'm guessing at least one of them has crossed your mind too. In this episode, I'm breaking down exactly...

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56:09

Parenting Without Diet Culture with Oona Hanson

The Intentional Table ·

2026/02/26

As parents, we're constantly bombarded with conflicting messages about food: avoid ultra-processed foods, watch out for seed oils, limit sugar, push the vegetables. And underneath all of it is this fear - that if we don't control what our kids eat, something bad will happen. In this episode, I'm talking with parent coach and educator Oona Hanson about what it really means to parent without diet culture - and why letting go of food rules and weight concerns is one of the most powerful things w...

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16:18

What to Do When Someone Else Gives Your Kid "Treats"

The Intentional Table ·

2026/02/19

You know when you're at the soccer game, the birthday party, or picking up from school, and you see your kid walking toward you with a bag full of candy, chips, a sugary drink... And you think to yourself: Really? Again? Another treat? The amount of food handouts from friends, family, teachers, teammates... can feel endless. And when it's not what you had planned, or what you would necessarily choose, you're left trying to figure out how to handle it without making it into a big deal - or may...

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22:23

Is your kid an intuitive eater?

The Intentional Table ·

2026/02/14

Your child is capable of listening to their body, eating a variety of foods, and not being obsessed with sweets. Yes, even if they seem to have "no off switch" around food. Even if they're extremely "picky". Even if it feels like they've always been this way. The truth is: kids are born intuitive eaters. They instinctively know how to listen to their hunger and fullness cues, seek out the nutrients they need, and stop when they've had enough. Just like a newborn cries for milk and pulls away ...

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20:20

A Third Way to Feed Your Kids: Beyond Pressure and...

The Intentional Table ·

2026/02/06

✨ FREE Training for parents --> SIGN UP HERE! We all want the same things for our kids: to eat well, get the nutrition they need, and have a healthy relationship with food. But how do we actually make that happen? Most parents find themselves on one of two paths, or often bouncing back and forth because neither one feels quite right. You might be trying to help your child eat well by encouraging bites, limiting sweets, or teaching them about "healthy foods." But it's creating tension at me...

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33:26

Are You Working Against Your Child's Eating Personality?

The Intentional Table ·

2026/01/30

✨ FREE Training for parents --> SIGN UP HERE! We're going to cut through all the conflicting advice and show you how you can help your child eat well without using pressure or bribes... or getting into power struggles or creating bigger food issues. You've heard the advice: "My kids have to at least try it.""Don't keep it in the house if you don't want them to eat it.""If they don't eat their dinner, no dessert."But when you try these strategies, they either backfire completely - or ...

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19:30

The One Thing That Undermines Everything Else You're...

The Intentional Table ·

2026/01/22

If you're listening to this podcast, you're investing time and energy into changing how you feed your kids. And of course... you want to see it work. That's exactly what we need to talk about today, because this approach will change how your child eats, and you have to stop caring whether it does. In this episode, we're diving into one of the hardest parts of this work: detachment. Detaching from the outcome of what and how your child actually eats. Because when we focus too much on whether t...

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37:16

Why Division of Responsibility Isn't Working (And...

The Intentional Table ·

2026/01/15

Are you familiar with the Division of Responsibility (DOR)? Maybe you've read ALL the Ellyn Satter books. You're trying follow DOR to a tee - you're doing your job and letting your child do their job with food... and it feels like something's still missing. Or maybe DOR is brand new to you or you've heard it mentioned somewhere in your parenting journey. Either way, you're going to love this episode. In this episode, I'm breaking down: What Division of Responsibility is and the research that ...

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14:36

3 Beliefs You Need to Raise Balanced Eaters During...

The Intentional Table ·

2026/01/09

Diet culture is loudest in January. And it's so easy to feel like we should be doing more, or trying to eat 'better', or do something to change the way we look... when we're inundated with this message EVERYWHERE! In this episode, I'm breaking down three foundational beliefs that will transform how you approach food in your family, and help you hold onto what's important to you when the rest of the world is screaming lose weight, detox, it's time for a new you. We can talk all about tools and...

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36:29

7 Lessons I've Learned About Feeding Kids This Year

The Intentional Table ·

2025/12/24

As the year comes to a close, many parents naturally start reflecting... what felt good, what felt heavy, and what do they want to change moving into the new year - new systems and routines, projects to work on, changes with the kids... In this episode, I'm breaking down seven lessons or themes that stood out most from recent conversations with parents. We're talking about what actually made the biggest changes with food and how one parent said "Our whole life has changed." You’ll hear why bi...

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17:56

When You're Judged for How You Feed Your Kids

The Intentional Table ·

2025/12/18

The holidays often bring more than just parties and sweets... they bring more people, more opinions, and a lot more eyes on how we’re parenting - especially around food. For many parents, this time of year amplifies feelings of judgment around food: comments from grandparents, side-eyes from relatives, comparisons to cousins, or even the internal pressure we place on ourselves when our child eats differently than others. In this episode, we’re talking about why feeding kids can feel so charge...

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21:13

Is Letting Kids Eat Whatever They Want During the...

The Intentional Table ·

2025/12/11

The holidays are full of sweets, parties, and indulgence—but how does our approach to food during this season impact our kids? In this episode, Nicole breaks down how diet culture shows up in holiday eating, both for us as parents and for our children. From the “be good now so you can indulge later” messaging to cheat days and guilt-free marketing, diet culture subtly (and not-so-subtly) teaches us to view food as moral rather than neutral. Nicole helps parents identify when this mindset is c...

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22:26

The Truth About Bedtime Snacks (And Whether You...

The Intentional Table ·

2025/12/04

Do you ever wonder whether your child really needs a bedtime snack? Is it ruining dinner? Could skipping it mean they won’t sleep because they’re hungry? And honestly… who wants to be back in the kitchen again at 7:30 pm? In today’s episode of The Intentional Table, we’re breaking down: The real pros and cons of offering a bedtime snackWhen it’s helpful—and when it might not beHow to use an evening snack without sabotaging dinner or dragging out bedtime--> And I’m sharing exactly how I han...

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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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27 results

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