Food for Tot: Feed Your Baby and Toddler with Confidence

Kathy O'Bryan
  • 5.0 (10)
  • NUTRITION
  • UPDATED WEEKLY

Food for Tot is the go-to podcast for parents who want to confidently nourish their babies and toddlers without stress, guilt, or overwhelm. Hosted by Kathy O’Bryan—registered dietitian, mom, and the voice behind @theminimedietitian—this show breaks down the science of child nutrition into simple, practical tips you can actually use at home. From introducing solids to managing sugar, picky eating, and everything in between, Kathy shares research-backed guidance with a mom-to-mom relatability that makes you feel seen and supported. Each episode is packed with clarity, encouragement, and actionable advice to help you raise healthy, happy eaters while building positive food foundations that last a lifetime. Whether you’re just starting solids, navigating toddlerhood, or looking for ways to simplify mealtimes, Food for Tot will give you the confidence you need to enjoy the feeding journey.

  1. 1D AGO

    Feeding schedules are important but they're not everything

    Feeling like you’re doing everything “right” with feeding… and still ending each day frustrated, second-guessing, and mentally drained? You are not alone.   In this episode, Kathy speaks directly to the mom who is following the schedule, offering balanced meals, and trying all the tips… yet still feels like feeding is running her life. She gently unpacks why more effort isn’t always the answer and how simplifying your approach can dramatically reduce stress without sacrificing structure.   From rigid timestamps to chasing your toddler’s changing preferences, Kathy explains where well-meaning routines can quietly turn into overwhelm. She reframes feeding schedules as supportive tools, not strict rulebooks, and walks through what truly matters when building a rhythm that works for your family.   This episode is a grounding reminder that you don’t need to micromanage every bite to raise a well-fed child. When you simplify your plan, hold clear boundaries, and focus on what actually moves the needle, mealtimes become less chaotic and far more sustainable.   Tune in to hear: What really matters in a feeding schedule and what doesn’tWhy rigid timestamps often create more stress than supportHow chasing food preferences can backfireThe role of boundaries in reducing the “5 to 7pm food spiral”Simple ways to build variety without overcomplicating mealsWhy sitting down and eating your own meal changes everythingConnect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    22 min

  2. FEB 10

    Top 5 Mistakes to Avoid Starting Solids

    Starting table foods is often imagined as a joyful, picture-perfect milestone. But when babies spit, play, throw food, or barely swallow a bite, many parents are left feeling unsure and overwhelmed. In this episode, Kathy brings clarity and calm to the early feeding journey by breaking down what’s actually normal when babies start solids.   Kathy walks through the five most common mistakes parents make when introducing food and explains why many of them come from pressure, fear, or outdated advice. From worrying about mess to rushing readiness or staying on purees too long, she reframes early feeding as skill-building, not performance.   This episode is a grounding reminder that starting solids isn’t about how much your baby eats or how neat meals look. It’s about timing, exposure, and allowing learning to unfold naturally. If you’ve felt stressed or second-guessing this milestone, this conversation will help you feel steadier, more confident, and better supported.   Tune in to hear: What’s normal when babies start solidsWhy mess and play matter for learningCommon mistakes that increase feeding anxietyWhen to advance textures and introduce allergensHow to build confidence without pressureConnect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    16 min

  3. FEB 3

    Why my baby who used to eat anything is picky now

    Feeding anxiety has a way of creeping in the moment someone says, “Just wait until they get picky.” In this episode, Kathy gently challenges that narrative and reframes what’s actually happening when toddlers begin to change the way they eat.   Kathy breaks down why the word picky is often applied far too early and how normal developmental and physiological shifts after the first birthday can dramatically affect appetite, interest, and behavior at meals. From food throwing and spitting to sudden preferences and decreased intake, she explains why these patterns are part of learning, not signs that something has gone wrong.   This conversation is a grounding reminder that toddler feeding isn’t about control or perfection. It’s about understanding your role, staying consistent through change, and focusing on nourishment instead of fear. If you’ve worried that your once-adventurous eater is “heading down the wrong path,” this episode will leave you feeling steadier, more informed, and far less alone.   Tune in to hear: Why “picky eating” is often labeled too early in toddlerhoodWhat changes in appetite after age one are actually telling usHow growth rate, curiosity, and opinions collide during this stageWhy spitting, throwing, and playing with food are part of learningThe difference between being full and being truly nourishedHow chasing preferred foods can backfire long termWhat your role is (and isn’t) in the feeding relationshipHow repeated exposure supports flexibility and food confidenceWhy consistency matters more than perfection in early feedingConnect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    17 min

  4. JAN 20

    How one mom ended the feeding chaos (and you can too)

    Ever feel like feeding your toddler should be intuitive… but instead feels confusing, chaotic, and overwhelming? You’re not alone and this episode is proof of that.   In today’s conversation, Kathy sits down with Jamie, a registered nurse and first-time mom, who shares her honest experience navigating the transition from bottles to meals, managing food throwing and refusal, and trying to meet her toddler’s nutritional needs while working full-time in emergency medicine. What she thought would “just come naturally” quickly turned into stress, unanswered questions, and night wakings from under-fueling until she realized she didn’t need to figure it all out alone.   Jamie opens up about the moment she decided to stop waiting for things to magically improve and instead seek real, qualified guidance for feeding her 14-month-old. Together, they talk through what life looked like before having a plan, how prioritizing nutrition changed everything for both mom and child, and why getting support early in the feeding journey can prevent years of stress, habits, and second-guessing down the road. This episode is a powerful reminder that feeding isn’t just about food, it affects sleep, energy, confidence, routines, and a parent’s mental load. If you’ve ever wished there was a “manual” for toddler feeding or felt overwhelmed trying to balance nutrition with real life, this conversation will leave you feeling seen, validated, and hopeful.   Tune in to hear: What Jamie expected feeding her baby to look like and how different the reality feltWhy having medical knowledge didn’t make toddler feeding easierThe most common unanswered questions parents face during the 12–18 month transitionHow food throwing, refusal, and night wakings are often connected to under-fuelingWhy waiting it out isn’t always the best approach in early feeding seasonsHow prioritizing nutrition reduced stress and chaos at mealtimesThe ripple effect that better feeding routines had on sleep, energy, and daily lifeWhy parents don’t need to struggle alone to “figure it out”How having structure and guidance can completely change the feeding experienceConnect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    9 min

  5. JAN 13

    Does fruit have too much sugar in it? Here's the truth

    Have you heard that fruit has “too much sugar,” should be limited, or might make your baby only like sweet foods later on? It's time to clear the noise.   In this episode, Kathy tackles one of the most persistent pieces of nutrition fear-mongering parents face: fruit. From social media headlines to well-meaning advice, fruit has somehow become controversial and Kathy breaks down why that narrative is rooted in diet culture, not science.   She walks through what fruit actually provides for babies and toddlers, including brain fuel, fiber for gut health, hydration, and essential vitamins and minerals that support immunity and development. You’ll learn why fruit isn’t “too sugary,” why carbohydrates are critical for growing brains, and how different fruits serve different purposes from supporting digestion to improving iron absorption.   Kathy also dives into the practical side of feeding fruit: when and how to introduce it, how much toddlers really need, and how to offer variety without wasting food or creating pressure. From fresh and frozen to canned and freeze-dried, she explains how all forms of fruit can fit into a balanced diet without guilt, rules, or fear.   If you’ve ever questioned whether you’re serving “too much” fruit, worried about sweetness, or felt confused by conflicting advice online, this episode brings clarity, confidence, and a grounded approach to feeding your little one.   Tune in to hear: Why fruit has been unfairly demonized and why sugar fear doesn’t apply the way you’ve been toldWhat fruit actually provides for babies and toddlers, including brain fuel, fiber, and immune supportThe difference between whole fruit, smoothies, juice, freeze-dried, and dried fruitHow vitamin C from fruit helps increase iron absorption in growing bodiesWhen and how fruit should be introduced during the solids journeyWhy introducing fruit early does not cause picky eating or a preference for sweetsHow to offer fruit variety without food waste or pressureRealistic daily fruit needs for toddlers and how quickly they add upWhy structure and balance matter more than restrictionHow to confidently include fruit as part of a peaceful, well-rounded feeding approachConnect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    22 min

  6. JAN 6

    Why Your Nervous System Matters at the Table w/ Jessica Addeo

    Ever sit down to feed your baby or toddler and immediately feel your chest tighten, your mind race, or your patience evaporate before the food even hits the table? In this episode, Kathy invites pediatric OT–turned–nervous system coach Jessica Addeo to unpack why so many modern parents feel overwhelmed at mealtimes and why it has far less to do with your child’s eating and far more to do with your nervous system.   Through Jessica’s story of discovering her own dysregulation (and accidentally “doing OT” on herself), she explains how parents’ internal states shape everything from the tone of our voice to the pressure our kids feel at the table. You’ll learn why knowing the difference between “calm” and “regulated” matters, what subtle red flags to watch for in yourself, and why supporting your system is one of the most powerful tools for supporting your child’s eating.   From mealtime chaos, picky phases, and all-or-nothing thinking to the pressure of doing everything “right,” Jessica and Kathy explore how sensory strategies, environment cues, and compassion for yourself can shift the entire experience for your little one. And most importantly: why your worth as a parent has nothing to do with how many bites your child takes.   If you’ve ever wished you could show up to feeding with more presence, patience, and capacity, but aren’t sure how to get there, this episode offers clarity, relief, and a realistic path forward.   Tune in to hear: The hidden ways parental dysregulation shows up at the table and why it’s not your faultWhy knowing the difference between calm and regulated changes everythingSubtle signs your nervous system needs support (like irritability, jaw tension, overwhelm, or scrolling instead of sleeping)How your internal state influences your toddler’s willingness to eat, explore, and try new foodsWhy sharing your real emotions (not pretending to be zen) actually teaches kids emotional intelligenceHow to set mealtime environments that cue safety for you and your childThe OT-backed sensory strategies that help kids sit, focus, chew, and self-regulateWhy some kids crave strong flavors and others need simpler textures (and how to support both)How to reduce pressure without removing structure and why “connection over consumption” really worksPractical ways partners can get aligned, even with different backgrounds and bandwidthWhy supporting your nervous system can strengthen your marriage, create calmer mealtimes, and free up energy for the rest of life  Jessica's free resources: Nervous System Bank Account: https://drive.google.com/file/d/11GmYEDSV0DQ8gBez6xDgbS1QYcKqt32m/view?usp=sharing  Setting the Tone Audio: https://drive.google.com/file/d/1_pMGIY-KWGDpTd5FL4CUSiBQ2MvTcet7/view?usp=sharing  Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    50 min

  7. 12/30/2025

    What it really means to have a healthy relationship with food (and when it starts)

    Think your toddler’s relationship with food “just is what it is”? In this episode, Kathy opens up about one of the most emotional conversations she’s had with a client and why so many millennial parents are carrying invisible wounds from diet culture that now show up at their toddler’s table.   Through the story of a two-year-old who went from eating only beige foods to confidently listening to her body and trying new foods, Kathy breaks down what a healthy relationship with food actually looks like in early childhood, and why it starts far earlier than most parents realize. You’ll learn the signs your little one is developing a positive, autonomous relationship with food, and the common pressure-based habits that unintentionally teach kids to distrust their own bodies.   From meal-time battles and food “rules” to bite-counting, sneaking food, and moralizing what kids eat, Kathy explains how these patterns shape a child’s inner voice for years to come. And more importantly, she shares the boundaries, routines, and modeling that protect kids from the anxiety, shame, and rigidity so many of us grew up with.   If you’ve ever hoped your child would have a healthier relationship with food than you did, but aren’t sure how to build that foundation, this episode brings clarity, compassion, and practical next steps.   Tune in to hear: The emotional truth: why millennial parents feel pressure to “fix” feeding based on their own historiesWhat a healthy toddler relationship with food actually looks like (and why it’s not cookie-cutter)Signs your little one is building trust with their body such as hunger cues, fullness cues, and autonomyWhy toddlers need boundaries, predictable routines, and a confident role model at the tableThe hidden harm of “just one bite,” bite-counting, weighing, or sneaking food into their mouthsHow food morality (“good foods,” “bad foods,” “being good today”) shapes a child’s self-worthWhy toddlers shouldn’t run the eating schedule and how structure supports long-term successHow mealtime pressure, anxiety, or parental stress can quietly erode trust at the tableThe long-game: how early feeding habits shape their body trust, confidence, and relationship with food  Mini Foodie Quiz: https://angelic-brook-71978.myflodesk.com/dt22wt9q3m Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    14 min

  8. 12/16/2025

    The Truth About Postpartum Nourishment — and How It Impacts Baby + Toddler Feeding

    Ever wondered why feeding yourself feels ten times harder after having a baby right when you need nourishment the most? In this episode, Kathy sits down with postpartum nutrition expert and registered dietitian Kait McConnell to explore the deeply overlooked connection between a mom’s relationship with food and her child’s. Together, they unpack why postpartum nutrition feels so confusing, how diet culture sneaks into motherhood, and the simple, sustainable practices that help both you and your little one feel grounded, nourished, and supported.   Through their conversation, you’ll hear why so many new moms unintentionally undereat, how cravings and low energy are really messages from your body, and why “bouncing back” expectations can quietly derail healing. Kait breaks down the nutrients most postpartum women are missing, how to tune back into your hunger cues when everything feels unpredictable, and why aiming for B+ nutrition, not perfection, is not only enough, but truly transformative.   Whether you're breastfeeding, formula feeding, starting solids, or somewhere in between, this episode brings clarity, compassion, and practical tools so feeding yourself doesn’t fall to the bottom of the list… and so your baby benefits from a mom who’s genuinely nourished, not running on empty.   Tune in to hear: The hidden ways postpartum depletion shows up and why exhaustion and cravings are often signs you’re undereatingWhat moms actually need nutritionally in postpartum (hint: most are getting enough protein but missing carbs, fats, iron, fiber, and choline)Why blood sugar stability affects everything from milk supply to physical healingThe truth about “supply boosting” snacks and why Oreos aren’t the magic solution you’ve been toldPractical strategies to reconnect with hunger cues, reduce cravings, and fuel your body on a chaotic scheduleThe B+ philosophy: why perfection isn’t achievable (or helpful) in the first two years postpartumHow a mom’s relationship with food shapes her child’s: not through perfection, but through modeling nourishment, structure, and self-careMyths about breastfeeding diets: what actually affects baby and what’s simply misinformationHow partners and support people can take real weight off mom’s shoulders with simple, meaningful helpWhy investing time, support, or guidance in yourself isn’t selfish, it’s how you feed your whole family well  You can find Kait @postpartum.nutritionist and download her free Masterclass: The Silent Hormone Sabotaging Your Postpartum Energy, Milk Supply, and Weight Loss (and What to Do About It). Comment the word MASTERCLASS on any of her IG posts, or DM her the word MASTERCLASS and she will send you the link to download it, completely free! Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    51 min
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5
out of 5
10 Ratings

About

Food for Tot is the go-to podcast for parents who want to confidently nourish their babies and toddlers without stress, guilt, or overwhelm. Hosted by Kathy O’Bryan—registered dietitian, mom, and the voice behind @theminimedietitian—this show breaks down the science of child nutrition into simple, practical tips you can actually use at home. From introducing solids to managing sugar, picky eating, and everything in between, Kathy shares research-backed guidance with a mom-to-mom relatability that makes you feel seen and supported. Each episode is packed with clarity, encouragement, and actionable advice to help you raise healthy, happy eaters while building positive food foundations that last a lifetime. Whether you’re just starting solids, navigating toddlerhood, or looking for ways to simplify mealtimes, Food for Tot will give you the confidence you need to enjoy the feeding journey.

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