The Intentional Table

Nicole Cruz, MS, RDN
  • 5.0 (8)
  • PARENTING

Feeding kids isn’t just about what’s on the plate - it’s about raising them to feel confident, capable, and at peace with food and their bodies. The Intentional Table Podcast is here to help you break the cycles of guilt, shame,  and mealtime stress so you can raise kids who eat well and feel good about it. Hosted by Nicole Cruz, a registered dietitian and mom of three who has coached thousands of parents, this podcast gives you the tools, structure, and mindset shifts to create a positive, empowered eating environment at home. With guidance, compassion, and strategies that really work, you’ll feel more confident and less stressed while supporting your kids through 'picky' eating, 'overeating', struggles with sweets, and everything in between.

  1. 5D AGO

    Why Division of Responsibility Isn't Working (And What's Actually Missing)

    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 backs it upWhy DOR can feel rigid, controlling, or impossible to maintain - and that's not your faultWhat DOR is actually missing and why you need moreHow you can use this approach as an overarching approach with other tools and strategiesIf you've been wondering why the framework that's supposed to reduce stress is actually creating more, or why it's just not working, this episode is for you. Want to connect? Send us a text! Join the WAITLIST for NOURISH TOGETHER HERE! CONNECT with Nicole: - Instagram: @nicolecruzRD - Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!

    37 min

  2. JAN 9

    3 Beliefs You Need to Raise Balanced Eaters During Diet Season

    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 strategies (and we do) but what really drives how we navigate food and how our kids end up thinking, feeling, and interacting with it - is deeper than that.  These are the three core beliefs we want to adopt as we move into the new year: 1. We're Feeding for the Future 2. Kids Need Support, Not Control 3. Health Is Bigger Than Food, Weight, and Exercise Your beliefs drive your behavior. Tools and strategies won't work if you're operating from fear or urgency. Reflection: Which belief do you need to focus on right now? Want to connect? Send us a text! Join the WAITLIST for NOURISH TOGETHER HERE! CONNECT with Nicole: - Instagram: @nicolecruzRD - Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!

    15 min

  3. 12/24/2025

    7 Lessons I've Learned About Feeding Kids This Year

    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 big change rarely comes from one “right” decision, why the overall feel of food in your home matters more than any single moment, and why support, reflection, and community play such a big role in helping families move forward. And spoiler alert: Your child doesn't need to be fixed! As you head into the new year, it’s an invitation to pause and ask: How does food feel right now and how do I want it to feel moving forward? Want to connect? Send us a text! Join the WAITLIST for NOURISH TOGETHER HERE! CONNECT with Nicole: - Instagram: @nicolecruzRD - Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!

    36 min

  4. 12/18/2025

    When You're Judged for How You Feed Your Kids

    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 charged during the holidays, how diet culture and family dynamics play a role, and what it really means to feel confident in your approach - even when others don’t understand it. We’ll explore how this work can feel countercultural, why judgment can bring up frustration, anger, sadness, or self-doubt, and how to stay grounded when you’re trying to protect your child’s relationship with food. You’ll learn: Why judgment around food feels especially intense during the holidaysWhy this approach to feeding kids can feel uncomfortable - and why that doesn’t mean it’s wrongHow your own experiences with food growing up can get activated in these momentsThe importance of getting clear on your values and approach with foodPractical, non-confrontational ways to set boundaries or redirect commentsIf you’ve ever left a holiday gathering feeling upset, defensive, or questioning yourself as a parent, this episode is here to remind you: you know what’s best for your family. And you don’t need anyone else’s approval for how you parent around food. Want to connect? Send us a text! Join the WAITLIST for NOURISH TOGETHER HERE! CONNECT with Nicole: - Instagram: @nicolecruzRD - Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!

    18 min

  5. 12/11/2025

    Is Letting Kids Eat Whatever They Want During the Holidays Diet Culture in Disguise?

    The holidays are full of sweets, parties, and what some might describe as chaos. It can be an overwhelming time of year, especially for parents, as we try to buy and wrap gifts, attend all the festivities, travel, have family visits... and still maintain our normal parental responsibilities. And while navigating it all, the diet culture messaging is arguably at a high this time of year.  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) can creep in to how we handling food with our kids. In this episode we're going to identify if and when this mindset is creeping in and how it might influence the way we handle meals and snacks with our kids. You’ll learn: Why some parents feel relaxed while others feel stressed around holiday food - and how diet culture might be influencing both.The difference between a temporary “holiday free pass” and true ease with food.How kids respond to structure - or lack of it - around food during the holidays.Practical ways to maintain a sense of intentionality without pressure, guilt, or the need to “fix it later.”Stories from parents, like Marie, showing how mindset shifts can help kids feel safe and confident around sweets and other foods.If you want to enjoy the holidays without tension, guilt, or stress, while supporting your kids in developing a healthy relationship with food, this episode is for you. Resources & Links Mentioned: Making Sense of Sweets programPrevious episode: Food Is Not a Free-for-All (Episode 3)Want to connect? Send us a text! Join the WAITLIST for NOURISH TOGETHER HERE! CONNECT with Nicole: - Instagram: @nicolecruzRD - Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!

    21 min

  6. 12/04/2025

    The Truth About Bedtime Snacks (And Whether You Should Do One)

    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 handle bedtime snacks in my own family If you’re wondering whether Nourish Together might be the support your family needs, send me a DM @nicolecruzrd so we can chat about it! I can't wait to hear from you 💛 Want to connect? Send us a text! Join the WAITLIST for NOURISH TOGETHER HERE! CONNECT with Nicole: - Instagram: @nicolecruzRD - Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!

    22 min

  7. 11/26/2025

    Navigating the Holidays: Family Comments, 'Picky' Eating, and Too Many Sweets

    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 have a few spots open! The holidays can bring joy, magic… and a lot of food stress. Between endless cookies and sweets, unpredictable schedules, big family gatherings, and well-meaning relatives who love to comment on your child’s eating, it’s no wonder parents feel overwhelmed this time of year. In this episode of The Intentional Table, I’m answering the most common questions parents have about navigating food, gatherings, sweets, structure, and family pressure during the holiday season. If you’ve ever wondered whether you should bring backup food to a holiday meal, how to respond when someone tells your child to “just try a bite,” or how to keep any sense of structure when it feels like a season of endless snacks and grazing... this is for you! You’ll learn practical strategies and scripts you can start using right away so you can support your child, stay grounded, and create a season that feels calmer and more connected around food. You’ll hear: What to do when your child refuses most holiday foodsHow to handle pressure from relatives (like “finish your plate”)Ways to let your child enjoy holiday sweets without feeling like it's spiraling or that you have to be the food policeHow to keep predictable structure when schedules and routines get messyHow to reduce your own stress and pressure so meals feel easier for everyoneBy the end of this episode, you’ll feel more confident navigating holiday meals, sweets, and family dynamics - and you’ll have simple tools to help your child feel safe, supported, and flexible with food. Let's have this season be a time of connection, trust, and joyful moments together ❤️ Want to connect? Send us a text! Join the WAITLIST for NOURISH TOGETHER HERE! CONNECT with Nicole: - Instagram: @nicolecruzRD - Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!

    30 min

  8. 11/20/2025

    Raise a Balanced Eater: The Pieces You're Missing

    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 have a few spots open! 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 all down so you understand the core principles you need to apply to create an Empowered Eating Environment - and how we often miss pieces that leave us feeling like it's not 'working'. If this resonates, I'm also sharing how you can get more support inside Nourish Together for our next 8 week group program. It will help you lay the foundations to best support your child to eat well and have a healthy relationship with food while reducing stress and chaos for everyone. Want to connect? Send us a text! Join the WAITLIST for NOURISH TOGETHER HERE! CONNECT with Nicole: - Instagram: @nicolecruzRD - Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call SUBSCRIBE & REVIEW: If you loved this episode, it would mean so much for you to follow, subscribe, share, or leave a review. Your support helps us reach more conscious and loving parents who need these insight! Thank you for tuning in and see you next week!

    1h 23m
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About

Feeding kids isn’t just about what’s on the plate - it’s about raising them to feel confident, capable, and at peace with food and their bodies. The Intentional Table Podcast is here to help you break the cycles of guilt, shame,  and mealtime stress so you can raise kids who eat well and feel good about it. Hosted by Nicole Cruz, a registered dietitian and mom of three who has coached thousands of parents, this podcast gives you the tools, structure, and mindset shifts to create a positive, empowered eating environment at home. With guidance, compassion, and strategies that really work, you’ll feel more confident and less stressed while supporting your kids through 'picky' eating, 'overeating', struggles with sweets, and everything in between.

Information

  • Creator
    Nicole Cruz, MS, RDN
  • Years Active
    2025 - 2026
  • Episodes
    20
  • Rating
    Clean
  • Copyright
    © 2026 The Intentional Table
  • Show Website
    The Intentional Table