Nutrition for the Early Years

Dr. Liz Daniels, DO, RDN, FAAP
  • 5.0 (17)
  • Nutrition

Nutrition for the Early Years – Guilt-Free Guidance for Feeding Your Family Nutrition for the Early Years is a pediatric nutrition podcast for parents seeking evidence-based guidance on infant feeding, toddler nutrition, and child health. Hosted by dual pediatrician + registered dietitian Dr. Liz Daniels, this show explores newborn and infant nutrition, introducing solids, baby-led weaning, complementary feeding, formula feeding, multivitamins for kids, growth and development, and picky eating solutions—all through the lens of real pediatric nutrition science. From feeding anxiety and selective eating to questions about appetite, supplements, and healthy eating habits, this podcast helps parents build a confident, guilt-free feeding mindset. You’ll learn how to support your child’s relationship with food in ways that nourish growth, protect early childhood nutrition, and align with your values—without fear-based messaging or all-or-none thinking. Food goes deep. It’s often not until we begin feeding our own children that we revisit our childhood nutrition experiences—comments that shaped us, arbitrary rules, pressure around healthy eating, and the quiet guilt many of us carry. Feeding kids has a way of surfacing old narratives and challenging us to rethink what child nutrition really means. This is where the conversation begins—supporting families through toddler feeding, early childhood feeding, and raising children with a strong, positive relationship with food. Because nourishing your family isn’t about perfection. It’s about clarity, confidence, and understanding what truly matters in the early years. You are in the right place if you are asking questions like:     -How do I get my child to eat vegetables?     -Why does my toddler suddenly refuse to eat (or only eat one thing)?     -Is my child eating enough to grow properly?     -How much protein does my child actually need?     -What are the best healthy snacks for kids?     -How much milk should my child drink, and what kind?     -How can I improve my child's immune system through food?     -How can I help my child have a healthy relationship with food?

  1. 1d ago

    EP 38: What Most People Don't Know about School Lunch and 3 Ways to Make it Better

    Send us Fan Mail What if school lunch is doing more for your child, and your community, than you realize? In this episode, Dr. Liz Daniels breaks down the National School Lunch Program, from its history and nutrition standards to what actually lands on a child’s tray today. She explains how school meals support millions of children, why fruit, vegetables, milk, and fortified foods matter, and how school lunch can affect food security, learning, and health. Dr. Liz also compares a real school lunch with her son’s packed lunch, shares three practical ways she handles school meals with her own family, and offers thoughtful guidance for talking with kids about food without shame or judgment. You’ll walk away with more context, less guilt, and a clearer way to decide what works best for your child. The Dick Van Dyke Show mentioned in the episode: https://www.youtube.com/watch?v=8XStEmwAFVk What You’ll Learn: How the National School Lunch Program has changed and what today’s nutrition standards actually require.Why school meals can play an important role in children’s nutrition, learning, and food security.How a typical school lunch compares with a packed lunch in calories, protein, fiber, vitamins, and minerals.Practical ways to decide when buying school lunch or packing from home makes the most sense for your family.How to talk with kids about school food, packed lunches, and other families’ food choices without creating shame or judgment.Episode highlights: (2:45) How the National School Lunch Program began (7:20) Major school lunch changes after 2010 (11:25) Who benefits most from school meals (14:03) Research on health, learning, and food security (16:20) Processed foods, fortification, and nutrition (17:21) New sugar, sodium, and milk standards (19:15) Breaking down a real school lunch menu (23:20) School lunch vs. a packed lunch (26:44) Three ways Dr. Liz handles school lunch at home (31:58) How parents can avoid food shame and judgment (34:47) Role-playing better food conversations with kids (38:02) How parents can help improve school food programs NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link! Disclaimer: This podcast is for educational purposes only, not medical advice.

  2. Sep 7

    EP 37: 4 Simple Ways to Pack Healthier Lunches Without the Guilt

    Send us Fan Mail What if packing the “perfect” school lunch is creating more stress than it’s worth? In this episode, Dr. Liz Daniels shares her own experience with school lunch guilt, wasted food, picky eating, and the pressure to make every meal healthy. She explains why kids may eat very differently at school, how friendships and busy lunchrooms can affect appetite, and why an unfinished lunchbox is not a reflection of your parenting. You’ll learn four practical ways to lower the mental load, including talking with teachers, visiting your child at lunch, creating a simple lunch-packing system, and adjusting portion sizes to fit your child’s needs. The goal is not perfection. It’s giving kids structure, choice, and time to build healthy eating skills for life. What You’ll Learn Why your child’s school lunch choices are not a measure of your success as a parentHow friends, noise, schedules, and the school environment can affect how much kids eatSimple ways to talk with your child about lunch without pressure, guilt, or judgmentHow to create an easy lunch-packing system that gives kids more age-appropriate independenceWhy smaller portions may reduce food waste and help kids eat a better variety of foodsEpisode highlights: (0:00) Why school lunch creates so much stress for parents (2:31) Childhood lunch memories and why food may not be the main event (5:16) School lunch guilt, food waste, cost, and ADHD-related appetite concerns (9:10) Why talking openly with teachers can help (11:24) Letting go of control as kids gain food independence (13:20) Why kids need experience to learn what foods work for their bodies (16:08) Takeaway #1: Separate your child’s eating from your success as a parent (17:50) Better ways to talk with kids about lunch (20:29) Takeaway #2: Visit your child during school lunch (24:23) Takeaway #3: Create a simple, kid-friendly lunch system (29:50) Takeaway #4: Rethink school lunch portion sizes (34:30) How smaller portions can reduce waste and improve variety (38:16) Using leftover food as helpful feedback (39:04) Simple portion examples for younger kids (40:20) Final encouragement for parents packing school lunches NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link! Disclaimer: This podcast is for educational purposes only, not medical advice.

  3. Aug 31

    EP 36: Raising Body Confident Kids with Whitney Casares, MD

    Send us Fan Mail How can we help our kids feel confident in their bodies when diet culture, social media, AI, and beauty messages are everywhere? Pediatrician and author Dr. Whitney Casares joins Dr. Liz Daniels to share practical ways parents can build healthier conversations around food, movement, appearance, and self-worth. Whitney opens up about her own history with diet culture, what she learned about food noise and GLP-1 medications, and why body confidence matters more than expecting kids to feel positive about their bodies every day. They also discuss what to say when a child criticizes their appearance, why parents should pause before trying to fix the problem, how to support neurodivergent children, and how pediatricians can talk about weight without creating shame. This conversation offers parents a realistic, research-based path toward raising confident, thoughtful kids. What You’ll Learn: Why body confidence may be a more realistic and helpful goal than expecting kids to always feel body positiveHow parents can respond when a child says, “I’m fat,” dislikes their appearance, or experiences body-based bullyingWhy pausing, getting curious, and listening can be more helpful than immediately trying to fix a child’s feelingsHow diet culture, dopamine, food noise, and GLP-1 medications can affect a person’s relationship with foodHow to teach kids about nutrition, movement, social media, AI, and beauty messages without using fear, guilt, or shameLearn more about Dr. Whitney: Web: https://www.raisingbodyconfidentkids.com/ and https://www.modernmommydoc.com/ IG: @modernmommydoc Episode highlights: (3:05) Why Whitney wrote Raising Body Confident Kids (6:28) Diet culture, dopamine, food noise, and willpower (11:28) Helpful scripts for body image conversations (15:14) Supporting kids based on their individual needs (17:51) What to do when your child criticizes their body (21:01) Slowing down and managing parental urgency (23:30) GLP-1 medications, dopamine, and food noise (28:48) How Whitney talked to her daughters about GLP-1s (33:55) Food pleasure, nutrition, and giving kids guidance (37:09) How pediatricians can discuss food, weight, and health (40:38) Raising kids with self-compassion and media awareness (45:45) Why this is an anti-shame approach to parenting NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link! Disclaimer: This podcast is for educational purposes only, not medical advice.

  4. Aug 24

    EP 35: The Vitamin 75% Of Kids Aren't Getting Enough Of

    Send us Fan Mail Could vitamin D be one of the few supplements your child actually needs? In this episode of Nutrition for the Early Years, Dr. Liz Daniels explains why vitamin D matters for growing bones, immune health, and long-term bone strength. She breaks down how much babies, toddlers, older kids, and adults typically need, why breastfed babies often require supplementation, and how fortified milk, fatty fish, and sunlight contribute. You’ll also learn why cheese and yogurt may not provide the vitamin D you expect, how D3 compares with D2, and why sunlight alone may not be enough depending on where you live. Dr. Liz also shares when testing may be useful, when it may not be necessary, and why your child’s diet, location, and health history should guide the conversation with your healthcare team. What You’ll Learn: Why vitamin D is so important for your child’s bones, growth, and immune systemHow much vitamin D babies, toddlers, and older kids need each dayWhy breastfed babies may need supplementation and what options parents haveWhich foods actually provide vitamin D, and why milk, cheese, and yogurt aren’t all equalHow sunlight, location, diet, and health history can affect whether your child is getting enough Episode highlights: (1:32) What vitamin D does in the body (6:19) Vitamin D and immune system development (8:21) Peak bone mass and long-term bone health (13:13) When babies need vitamin D supplementation (17:23) Maternal supplementation vs. infant vitamin D drops (21:03) Vitamin D needs for toddlers and older kids (24:19) Food sources of vitamin D and common misconceptions (26:31) Vitamin D3 vs. vitamin D2 (28:03) Can kids get enough vitamin D from sunlight? (32:26) Daily vitamin D recommendations and when to test NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link! Disclaimer: This podcast is for educational purposes only, not medical advice.

  5. Aug 17

    EP 34: FIBERMAXXING for Kids: How and Why it Matters

    Send us Fan Mail What if one of the simplest ways to support your child’s gut, digestion, and long-term health is something most families are not getting enough of? In this episode, pediatrician Dr. Liz Daniels breaks down why fiber deserves more attention, not just when constipation becomes a problem, but as part of everyday prevention. She explains soluble and insoluble fiber, how fiber feeds healthy gut bacteria, and why whole foods often offer more benefits than gummies and powders. You’ll also learn easy ways to add more fiber through oats, beans, seeds, fruits, vegetables, and resistant starches without completely changing your family’s meals. Plus, Dr. Liz shares practical tips for slowly increasing fiber while helping kids stay comfortable and avoiding unnecessary pressure around food. What You’ll Learn Why fiber plays an important role in digestion, gut health, and long-term wellnessThe difference between soluble and insoluble fiber and what each does in the bodyHow much fiber kids need and which foods can help them reach their daily goalWhy whole-food fiber sources may offer more benefits than fiber gummies and powdersSimple ways to increase fiber gradually while reducing gas, bloating, and discomfort Episode highlights: (2:34) Why fiber matters beyond constipation (3:40) Soluble vs. insoluble fiber explained (8:31) How fiber supports gut bacteria and immune health (12:47) How much fiber kids need (14:25) High-fiber foods and simple serving ideas (15:09) Fiber gummies, powders, and supplements (17:47) Probiotics and the gut ecosystem (19:40) Why beans and seeds are powerful fiber sources (21:58) Resistant starch and kid-friendly food ideas (23:27) How to reduce gas from beans (24:24) How to safely increase fiber intake (26:01) Small, realistic changes families can start today NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link! Disclaimer: This podcast is for educational purposes only, not medical advice.

  6. Aug 10

    EP 33: Multivitamins vs. Vegetables: Are Kids Really Missing Nutrients?

    Send us Fan Mail Could your child’s multivitamin be giving you peace of mind without actually fixing the nutrient gaps you’re worried about? In this episode of Nutrition for the Early Years, Dr. Liz Daniels explains why multivitamins are not “vegetable insurance” and what growing kids truly need for healthy development. She breaks down the role of carbs, fats, protein, vitamins, minerals, fiber, and key nutrients like vitamin D, vitamin E, iron, potassium, and omega-3s. You’ll also learn why food can offer nutrients in ways supplements often cannot, plus simple ways to improve your child’s nutrition without forcing vegetables or overhauling every meal. Most importantly, Dr. Daniels shares when picky eating is normal, when nutrient gaps may need extra attention, and when it’s time to talk with your pediatrician. What You’ll Learn: Why a multivitamin is not a replacement for vegetablesWhich nutrients picky eaters are actually most likely to missWhy kids need carbs and fats for healthy growth, not just proteinHow foods can help the body absorb nutrients better than supplementsSimple ways to fill common nutrition gaps without forcing veggies or overhauling mealsRelated: Iron Deficiency in Babies episode: Apple podcast - https://podcasts.apple.com/us/podcast/ep-31-iron-deficiency-in-babies-why-borderline-is-not/id1865258075?i=1000778509340 YouTube - https://youtu.be/FXVgNjIyrpE Episode highlights: (1:22) Why multivitamins are not vegetable insurance (2:29) What “picky eating” really means (4:49) The macronutrients kids need for growth (7:27) Why micronutrients matter for development (9:01) What is actually inside kids’ multivitamins (12:10) Fat-soluble vitamins and why food pairing matters (15:45) Where kids get B vitamins and vitamin C (16:30) Important minerals kids need (18:16) What vegetables really provide (21:36) Potassium and a common nutrition gap (23:58) Fiber needs and easy food swaps (25:32) Vitamin E and omega-3 fatty acids (27:39) Vitamin D and when supplements may help (28:24) Iron needs in growing children (29:43) How to assess your child’s diet without panic (31:07) Building comfort with fruits and vegetables over time (32:43) The biggest takeaway for parents of picky eaters NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link! Disclaimer: This podcast is for educational purposes only, not medical advice.

  7. Aug 3

    EP 32: 4 Ways To Break The Cycle Of Dinnertime Stress

    Send us Fan Mail Will family dinner ever feel peaceful again? Dr. Liz Daniels explains how picky eating, parental worry, and pressure can create a stressful cycle at the table. The good news is that parents can help break that cycle without cooking separate meals or forcing one more bite. In this episode, Dr. Daniels shares four practical shifts: trust children to decide how much they eat, create a warm invitation to the table, release expectations about what they must eat, and use calm, objective language. She also offers simple ideas such as mealtime songs, fun table settings, family reading, and involving children in food preparation. These gentle changes can help children feel safe, listen to their hunger cues, and become more open to food over time, while helping parents build happier family memories. What You’ll Learn: Why picky eating and parental pressure can create a stressful cycleHow to let children decide how much food they needHow predictable mealtime routines can help children feel safeWhy lowering expectations can lead to more peaceful family mealsHow calm, objective language can reduce pressure around foodMake mealtime language more fun: Download the Food Mad Lib and practice simple, pressure-free words with your kids while sharing a few laughs at the table. Grab it here: https://drive.google.com/file/d/1qYerozEw_XC0y3OaGxoa9jKiLuglGs-D/view Episode highlights: (0:00) Why peaceful dinners can turn into daily battles (3:39) How picky eating and parental pressure create a cycle (9:41) Letting children decide how much to eat (13:14) Creating a welcoming and predictable mealtime (17:25) Reducing pressure by shifting your attention (20:00) Involving children in shopping and food preparation (24:38) Letting go of unrealistic dinner expectations (28:20) Using calm, objective language around food (30:49) Modeling hunger and fullness cues (33:49) Using books and stories to support connection (35:13) Rewriting difficult family food experiences NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link! Disclaimer: This podcast is for educational purposes only, not medical advice. NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link! Disclaimer: This podcast is for educational purposes only, not medical advice.

  8. Jul 27

    EP 31: Iron Deficiency in Toddlers: Why “Borderline” Is Not Good Enough

    Send us Fan Mail Could your toddler have low iron even when you are offering healthy, iron-rich foods? Dr. Liz Daniels shares her personal experience with her son’s low hemoglobin and explains why iron deficiency is common, treatable, and never a sign that a parent has failed. You will learn why borderline hemoglobin should not be ignored, how iron supports brain development and growth, and why food alone may not correct an existing deficiency. Dr. Liz also explains the difference between ferritin and hemoglobin, when supplements may be needed, and why breastfed babies can face a higher risk. Plus, she clears up the common belief that protein and iron are the same. This caring, practical episode will help you speak with your child’s healthcare team and make informed feeding choices. What You’ll Learn: Why iron deficiency can happen even when parents do everything rightWhy borderline hemoglobin should not be ignoredHow iron supports brain development, growth, and healthy red blood cellsThe difference between low ferritin and low hemoglobinWhy iron-rich foods may not be enough to correct a deficiencyWhen iron supplements may be needed for babies and toddlersWhy breastfed babies may have a higher risk of low ironHow vitamin C can help the body absorb iron from foodWhy protein and iron are not the sameWhen follow-up testing can confirm that iron levels have improvedEpisode highlights: (0:00) A parent’s personal experience with low hemoglobin (3:02) Why iron deficiency is not your fault (3:44) How iron supports growth and brain development (5:17) Infant iron stores and major risk factors (9:19) Why borderline hemoglobin needs attention (13:08) Iron-rich foods, absorption, and supplements (16:51) Treating and retesting until the gap is closed (19:27) Iron supplements for breastfed babies (21:45) Why protein and iron are not the same (26:04) Five key takeaways for parents NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link! Disclaimer: This podcast is for educational purposes only, not medical advice.

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5
out of 5
17 Ratings

About

Nutrition for the Early Years – Guilt-Free Guidance for Feeding Your Family Nutrition for the Early Years is a pediatric nutrition podcast for parents seeking evidence-based guidance on infant feeding, toddler nutrition, and child health. Hosted by dual pediatrician + registered dietitian Dr. Liz Daniels, this show explores newborn and infant nutrition, introducing solids, baby-led weaning, complementary feeding, formula feeding, multivitamins for kids, growth and development, and picky eating solutions—all through the lens of real pediatric nutrition science. From feeding anxiety and selective eating to questions about appetite, supplements, and healthy eating habits, this podcast helps parents build a confident, guilt-free feeding mindset. You’ll learn how to support your child’s relationship with food in ways that nourish growth, protect early childhood nutrition, and align with your values—without fear-based messaging or all-or-none thinking. Food goes deep. It’s often not until we begin feeding our own children that we revisit our childhood nutrition experiences—comments that shaped us, arbitrary rules, pressure around healthy eating, and the quiet guilt many of us carry. Feeding kids has a way of surfacing old narratives and challenging us to rethink what child nutrition really means. This is where the conversation begins—supporting families through toddler feeding, early childhood feeding, and raising children with a strong, positive relationship with food. Because nourishing your family isn’t about perfection. It’s about clarity, confidence, and understanding what truly matters in the early years. You are in the right place if you are asking questions like:     -How do I get my child to eat vegetables?     -Why does my toddler suddenly refuse to eat (or only eat one thing)?     -Is my child eating enough to grow properly?     -How much protein does my child actually need?     -What are the best healthy snacks for kids?     -How much milk should my child drink, and what kind?     -How can I improve my child's immune system through food?     -How can I help my child have a healthy relationship with food?

Information

  • Creator
    Dr. Liz Daniels, DO, RDN, FAAP
  • Years Active
    2025 - 2026
  • Episodes
    38
  • Rating
    Clean
  • Copyright
    © 2026 Nutrition for the Early Years
  • Show Website
    Nutrition for the Early Years

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