Food for Tot: Feed Your Baby and Toddler with Confidence

Kathy O'Bryan
  • 5.0 (11)
  • Nutrition
  • Updated Biweekly

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. Jun 16

    How My Client Fixed Her Toddler’s Constipation Without Supplements or Cutting Out Dairy

    Has your baby or toddler ever seemed uncomfortable, gone days without pooping, or struggled with constipation, and you’ve been left wondering if there’s something deeper going on than just a digestive issue? If you’ve ever been told to immediately start a medication, cut out dairy, or eliminate foods from your child’s diet without really understanding why constipation is happening in the first place, you’re not alone. Constipation is one of the most common concerns parents bring up, but many families are never given the full picture of what may be contributing to the problem. In this episode, Kathy shares a real client story that highlights why constipation is often about more than what needs to be removed from a child’s diet. She explains how nutrition is frequently about adding the right supports, identifying underlying nutrient gaps, and addressing the root cause rather than relying on quick fixes alone. Tune in to hear: • Why constipation is one of the most common concerns parents face with babies and toddlers • The problem with relying on quick fixes before understanding the root cause • Why nutrition is often about adding support rather than removing foods • How growth concerns can unintentionally create stress around eating • The connection between food variety and digestive health • Why feeding pressure can contribute to mealtime struggles over time • How limited food choices can create nutrient gaps that affect digestion • The role hydration plays in supporting regular bowel movements • Why constipation may be a symptom of a larger feeding pattern • How nervous system regulation impacts a toddler’s willingness to eat and try new foods • The vicious cycle many families unknowingly get stuck in when growth becomes the primary focus • Why cutting out dairy is not always the answer for constipation • How increasing food variety can improve both digestion and nutrition • The importance of creating sustainable feeding habits instead of temporary solutions • A real-life success story of improving constipation, growth, and mealtimes without supplements or medication Masterclass link: https://angelic-brook-71978.myflodesk.com/zd9xyfb4bn Connect with Kathy: IG: @theminimedietitian Website: https://theminimedietitian.com/  Watch my FREE 60-minute Masterclass: The 5 Habits That Are Sabotaging Your Toddler's Nutrition (and what to do instead)

    9 min

  2. Jun 2

    3 Signs You're On the Right Track With Starting Solids

    Starting solids can feel like one giant question mark… wondering if you’re offering the “right” foods, stressing about portion sizes, and constantly questioning whether your baby is getting what they need. If you’ve ever found yourself overthinking every feeding decision, comparing your baby’s meals to what you see online, or wondering if you’re somehow falling behind in the feeding journey, you’re not alone. Starting solids is often portrayed as something you need to perfect, but in reality, building a strong feeding foundation is much more about simple, consistent building blocks than doing everything “right.” In this episode, Kathy breaks down the three biggest signs that your baby is actually on the right track with starting solids, regardless of how much they’re eating. She explains why focusing on key nutrients, introducing a variety of textures, and exposing babies to flavor early on can make a lasting impact on their relationship with food and eating habits long term. She also shares why food under one is not “just for fun,” how outdated feeding advice may be creating unnecessary stress, and why feeding your baby should feel less like following a prescription and more like creating opportunities for exploration, nourishment, and confidence at the table.   Tune in to hear: Why iron and fat are the two key nutrients to prioritize when starting solidsWhy food under one serves a much bigger purpose than “just for fun”How to focus on quality over quantity during the early feeding stagesWhy milk feeds should not intentionally decrease before age oneThe outdated feeding advice parents can stop stressing aboutHow to introduce multiple foods at once safely and confidentlyWhy texture exposure between six and ten months matters so muchThe connection between texture progression and long-term eating habitsWhy babies benefit from messy eating and sensory explorationHow flavor exposure shapes food preferences later in lifeWhy babies do not need bland food to eat safelyWhat to know about honey, added sugar, sodium, and spice in baby foodHow to make starting solids feel simpler and more sustainableWhy your own nutrition and relationship with food matter in the feeding journeyThe three signs that can help reassure you that you’re already on the right track Connect with Kathy: IG: @theminimedietitian Website: https://theminimedietitian.com/  Watch my FREE 60-minute Masterclass: The 5 Habits That Are Sabotaging Your Toddler's Nutrition (and what to do instead)

    23 min

  3. May 19

    How to Stop Treating Portion Sizes Like a Prescription (Why Counting Bites or Measuring Food Is Harming Your Child’s Relationship With Food)

    Do you feel like feeding your baby or toddler has quietly become a math problem… counting bites, measuring portions, and constantly wondering if they’re getting “enough”? If you’ve ever found yourself stressing over how much your little one is eating, feeling tempted to track every ounce or bite, or worrying that their growth chart is somehow a reflection of your success as a parent… you’re not alone. Portion sizes can quickly become a source of anxiety, especially in a culture that teaches us to control food instead of trust our bodies. In this episode, Kathy takes a compassionate and practical look at why treating portion sizes like a prescription can actually harm your little one’s relationship with food over time. She shares how our own experiences with diet culture, perfectionism, and food rules often shape the way we approach feeding our children, sometimes without us even realizing it. She also breaks down what it really means to support your child’s nutrition without obsessing over volume, why quality matters more than quantity, and how to create positive mealtime experiences that protect your child’s autonomy, confidence, and trust in their own body.  Tune in to hear:  Why counting bites and measuring portions can backfire long-term  How diet culture and perfectionism often show up in parenting  Why your child’s growth chart should not feel like your report card  What a healthy relationship with food actually looks like for babies and toddlers  Why nutrition is about quality over quantity  How pressure at meals impacts your child’s hunger and fullness cues  The difference between your job and your child’s job at mealtimes  Why toddlers do not need to eat like “mini adults”  How to approach portion sizes without overwhelming yourself or your child  Why little ones meet nutritional needs over time, not in a single meal  What to focus on if your child truly needs support with weight gain  How your own relationship with food may be shaping the feeding journey more than you realize Connect with Kathy: IG: @theminimedietitian Website: https://theminimedietitian.com/  Watch my FREE 60-minute Masterclass: The 5 Habits That Are Sabotaging Your Toddler's Nutrition (and what to do instead)

    18 min

  4. May 5

    What to Feed Your Baby/Toddler When They're Sick

    Do you feel like everything falls apart the second your baby or toddler gets sick… especially when it comes to food? If you’ve ever found yourself stressing about what they’re eating (or not eating), wondering if you should be doing more, or feeling like you’re undoing all your progress… you’re not alone. When sickness hits, it can feel like you’re just trying to survive the day, let alone make the “right” nutrition choices. In this episode, Kathy walks you through exactly how to approach feeding your baby or toddler during sickness in a way that reduces stress, supports their body, and protects your long-term feeding goals. She shares her top five recommendations as a pediatric dietitian, breaking down what actually matters, what you can let go of, and how to navigate this season with more confidence and compassion.  She also explains how to prioritize hydration without overcomplicating things, why appetite changes are completely normal, and how to avoid the common mistakes that can lead to longer-term feeding struggles after sickness passes.   Tune in to hear:  Why hydration matters more than food when your little one is sick  What to focus on (and what to stop stressing about) during illness  Why “boosting the immune system” during sickness isn’t what you think  How everyday habits matter more than quick fixes like supplements or juices  Why it’s okay if your child only wants “safe” or familiar foods for a few days  How to handle decreased appetite without pressure or panic  The biggest mistake parents make that can lead to feeding struggles later  Simple ways to keep a loose routine without forcing meals  How to support your child’s autonomy while still offering food consistently  Why sneaking bites, bribing, or forcing food can backfire long-term  How to transition back to normal eating after sickness passes  Why taking care of your own nutrition actually helps your child, too Connect with Kathy: IG: @theminimedietitian Website: https://theminimedietitian.com/  Watch my FREE 60-minute Masterclass: The 5 Habits That Are Sabotaging Your Toddler's Nutrition (and what to do instead)

    27 min

  5. Apr 21

    Afraid of Having A Sugar-Obsessed Toddler? I Was Too.

    Do you feel like sugar is this big, confusing thing you have to “get right”… or risk raising a sugar-obsessed toddler? If you’ve ever worried about introducing sweets, setting limits, or wondering if you’re doing too much (or not enough), you’re in the right place. With so many messages around sugar, it can feel like one wrong move could shape your child’s relationship with food forever. In this episode, Kathy shares a behind-the-scenes look at how she’s personally navigated sugar with her own child, from avoiding added sugar in the early years to intentionally introducing it in a way that supports balance, autonomy, and a healthy relationship with food. She breaks down what actually matters, what’s often overcomplicated, and how small, consistent choices over time make the biggest difference.  She also walks through how to hold boundaries without creating restriction, why your own eating habits matter more than you think, and how to raise a child who can enjoy sweets without feeling out of control around them.   Tune in to hear: Why avoiding added sugar before age two can support long-term food preferencesWhat “added sugar” really means (and where it often sneaks in)How early feeding choices shape your child’s relationship with sweetsWhy introducing sugar after age two actually matters for long-term balanceThe biggest mistake parents make when trying to “control” sugarHow to offer sweets without putting them on a pedestal or making them a rewardSimple ways to hold boundaries around sugar without creating restrictionWhy your child asking for more doesn’t mean you’re doing something wrongHow your own eating habits influence your child more than you realizeWhat it looks like when a child truly has a healthy relationship with sweetsHow to navigate holidays, daycare, and situations outside your controlWhy exposure and practice, not avoidance, build long-term self-regulation Connect with Kathy: IG: @theminimedietitian Website: https://theminimedietitian.com/  Watch my FREE 60-minute Masterclass: The 5 Habits That Are Sabotaging Your Toddler's Nutrition (and what to do instead)

    26 min

  6. Apr 7

    How to Know If Your Baby Is Getting Enough Food + Milk

    Do you constantly wonder if your baby is actually getting enough… or are you just overthinking every feed, diaper, and bite? If you’ve ever found yourself second-guessing how much your baby is eating or stressing over whether they’re getting enough milk, you’re not alone. With so many moving pieces in the first year, it’s easy to feel like you’re missing something or doing it wrong. In this episode, Kathy breaks down the three most important signs that your baby is getting enough nutrition and how to interpret them with confidence. She explains why growth charts are only one piece of the puzzle, what actually matters when it comes to milk intake, and how giving your baby autonomy at the table plays a bigger role than most parents realize.  She also shares what to do if something feels off, why volume isn’t the full story, and how to step out of the comparison trap so you can focus on what your baby truly needs.   Tune in to hear: Why growing along your baby’s own curve matters more than percentiles What growth charts can tell you… and what they can’tHow to know if your baby is getting enough milk (without obsessing over ounces) The key signs to look for beyond intake like diapers, play, and milestones Why milk should remain the primary source of nutrition before age one The truth about “food before one” and what actually matters during this stage How giving your baby autonomy supports both nutrition and development Why more food doesn’t always mean more nourishment What to do if your baby seems to eat well but something still feels off When it’s time to seek additional support beyond your pediatrician Connect with Kathy: IG: @theminimedietitian Website: https://theminimedietitian.com/  Watch my FREE 60-minute Masterclass: The 5 Habits That Are Sabotaging Your Toddler's Nutrition (and what to do instead)

    16 min

  7. Mar 24

    Should I Do 100 Foods Before One? Unpacking The Science of Today's Top Feeding Trends

    Do you actually need to introduce 100 foods before your baby turns one… or is this just another overwhelming parenting trend? If you’ve spent any time on social media as a parent, you’ve probably heard about the “100 foods before one” trend. But is it really necessary for your baby’s development or just adding pressure to an already overwhelming season? In this episode, Kathy breaks down where the concept came from, what it gets right, and where it can actually lead parents astray. She shares her own experience using the list, why it can be helpful for some families (but not all), and what truly matters when it comes to raising a healthy, adventurous eater. Tune in to hear:  Where the “100 foods before one” trend originated (and why it’s not research-based)  The real goal behind introducing a variety of foods in infancy  Why hitting 100 foods doesn’t guarantee preventing picky eating  How to know if a checklist approach works for your personality and lifestyle  The biggest mistake parents make when focusing only on what their baby eats  Why the how of feeding matters just as much as the food itself  What to do if your baby ate everything… and now your toddler is suddenly picky  How to create sustainable feeding habits that actually work for your whole family  A more flexible, realistic approach to raising a confident, happy eater Apply for the Mini Me Method (now enrolling for May 2026): https://cyu8bvk7jme.typeform.com/to/STz5wJgD  Connect with Kathy: IG: @theminimedietitian Website: https://theminimedietitian.com/  Watch my FREE 60-minute Masterclass: The 5 Habits That Are Sabotaging Your Toddler's Nutrition (and what to do instead)

    21 min

  8. Mar 10

    Why Routines Change Everything for Toddlers w/ Jessica Irwin, OT

    Ever feel like your toddler runs the day and you’re just trying to keep up? In this episode, Kathy sits down with pediatric occupational therapist Jessica Irwin, OT, to talk about the powerful role routines play in early childhood development, especially when it comes to mealtimes, behavior, and everyday family life. Jessica shares how her work inside hundreds of family homes shifted her perspective on supporting children. Instead of focusing only on the child, she began helping parents build simple, predictable rhythms that make daily life smoother for everyone. Together, Kathy and Jessica unpack how routines support a child’s sense of safety, why structure actually reduces stress for both parents and kids, and how small environmental shifts can transform challenging moments like meals. You’ll also hear practical strategies for navigating common toddler struggles like refusing to come to the table, throwing food, or preferring only a handful of predictable snacks. Jessica explains how posture, sensory experiences, and development all influence how children eat, and why some of the messiest moments at the table are actually essential for learning.   Tune in to hear: What pediatric occupational therapy actually means and how it supports everyday family lifeWhy predictable routines help children feel safe, regulated, and ready to learnThe five daily routines that create a strong foundation for toddlersHow posture and seating impact mealtime success more than most parents realizeSimple strategies to help toddlers transition to the table without power strugglesWhy messy eating is a critical part of sensory and feeding developmentThe difference between normal picky eating and true sensory food aversionsHow parents can confidently lead the structure of their child’s day  Follow Jessica on Instagram @rootedinroutine for more support establishing healthy routines for your little ones!  Connect with Kathy: IG: @theminimedietitian Website: https://theminimedietitian.com/  Watch my FREE 60-minute Masterclass: The 5 Habits That Are Sabotaging Your Toddler's Nutrition (and what to do instead)

    43 min
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5
out of 5
11 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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