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. 3D AGO

    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 Doors Open for the Mini Me Method - Apply Now Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    14 min

  2. 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! Doors Open for the Mini Me Method - Apply Now Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    51 min

  3. 12/02/2025

    Why asking your toddler to take a bite isn't working (and what to do instead)

    Think your toddler is “picky”? In this episode, Kathy shares a truth most parents never hear: your toddler isn’t picky—they’re overwhelmed, and they need support, not pressure.   From asking them to “just take one bite” to playing airplane with the spoon, many of the strategies parents use to get food in actually make eating harder for toddlers—and more stressful for you. Kathy breaks down why these pressure-based approaches backfire, what’s really going on in your toddler’s brain and body, and the support they actually need to build confidence and skills at the table.   You’ll hear how mealtime overstimulation, inconsistent boundaries, and the pressure to get bites in can unintentionally erode your toddler’s willingness to learn food. And more importantly, you’ll learn the mindset shifts and practical strategies that help toddlers explore, try, and eventually enjoy new foods—without bribing, begging, or battling.   If you’re tired of mealtime power struggles, frustrated by food refusal, or feeling guilty every time someone asks if your toddler is a “good eater,” this episode will remind you that you’re not failing—you just need better tools. And there is an easier, calmer way forward.   Tune in to hear: Why asking toddlers to “take a bite” creates pressure—even when it sounds positiveThe developmental truth: toddlers learn food—they don’t magically know how to eat everything at 12 monthsWhy your toddler needs a regulated, confident role model at the table (and how to become one)How pressure-based feeding holds kids back from trying new foodsWhy chasing what your toddler “will eat today” keeps you stuckHow consistency, boundaries, and predictable routines reduce mealtime battlesWhy calling young toddlers “picky” too soon limits them—and youThe long-game of feeding: how today’s habits shape your future as a familyReal client stories of toddlers trying new textures, dropping bottles, and eating more independentlyThe mindset shift that turns feeding from something you survive… into something that feels joyful again Doors Open for the Mini Me Method - Apply Now Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    14 min

  4. 11/25/2025

    Worth the hype? Protein for babies + toddlers

    Feeling overwhelmed by protein pressure? You’re not imagining it—there’s a whole lot of hype out there, and parents everywhere are stressing about whether their little ones are getting “enough.”   In this episode, Kathy breaks down the viral reel that sparked 1.2 million views and over 300 comments—all centered around one surprising fact: half an egg counts as a protein serving for toddlers. She dives into why portion sizes feel so confusing, what protein needs really look like in babies and toddlers, and how easily misinformation online can make you question your feeding choices.   You’ll hear Kathy unpack the biggest concerns from parents—like whether a toddler can eat two eggs a day (yes), whether eight eggs is too much (let’s talk boundaries), and whether too much protein will hurt their kidneys (spoiler: only in unrealistic scenarios). She also shares how portion distortion and pressure to “boost protein” at every meal can actually make feeding feel harder than it needs to be.   If you’ve ever second-guessed your toddler’s portions, panicked about protein, or wondered what’s actually normal, this episode will help you breathe easier, zoom out, and feed your little one with confidence (and a lot less stress).   Tune in to hear: Why protein hype is so out of control—and what parents actually need to knowHow babies and toddlers meet their protein needs way more easily than you might thinkThe difference between a serving of protein vs. daily protein needsWhy half an egg really does count (and how serving sizes work for tiny bellies)What to do if your toddler eats no eggs—or wants to eat eightEgg-free and dairy-free protein alternatives that still meet nutrient needsHow to balance honoring hunger cues and holding loving boundariesWhat “too much protein” actually means (and why it’s rarely a concern with whole foods)Why portion distortion leads parents to overestimate what toddlers “should” be eatingThe real reasons variety—not protein hacking—is what supports long-term nutrition Doors Open for the Mini Me Method - Apply Now Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    16 min

  5. 11/18/2025

    Feeling judged about how you feed your baby? Let's talk about it

    Feeling judged about how you feed your baby? You’re not alone—and this week, we’re breaking down the truth behind all that noise.   In this episode, Kathy gets real about one of the hardest parts of early feeding: handling opinions, misinformation, and pressure from everyone (and everywhere) about what you “should” be doing. From breastfeeding vs. formula to purees vs. baby-led weaning, she unpacks the myths that cause confusion—and replaces them with clarity, confidence, and real research.   You’ll learn why common advice like “start with rice cereal” or “wait for teeth” is outdated, how to introduce allergens safely, and what actually matters most for your baby’s growth and development. Plus, Kathy shares her personal story of navigating milk allergies, mental health, and judgment from others, and how she found freedom in doing what worked best for her family.   If you’ve ever second-guessed yourself because of someone else’s opinion, this episode will help you breathe easier, trust your instincts, and feed your baby with confidence.   Tune in to hear:  • The real reason judgment around feeding is so common (and how to tune it out)  • 6 baby-feeding myths that need to go—like waiting for teeth or avoiding allergens  • Why early exposure to top allergens can reduce allergy risk by 43%  • The difference between gagging and choking—and how to stay calm through both  • How to pair foods for balanced meals and nutrient variety  • Why mess and exploration are key to raising adventurous eaters  • How your own eating habits shape your baby’s relationship with food  • The truth behind “food before one is just for fun” (spoiler: it’s not!)  • The “window of opportunity” every parent should know about  • Kathy’s go-to list of feeding essentials and how to make setup safe, simple, and stress-free Doors Open for the Mini Me Method - Apply Now Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    24 min

  6. 11/11/2025

    The feeding journey from Dad's perspective

    Feeding a baby is rarely a one-person job—and this week, we’re hearing what it’s like from the dad’s side of the table.   In this episode, Kathy sits down with her husband, Chris, to share their honest, funny, and heartfelt reflections on what feeding their little one has looked like from day one. From the early days of milk allergies and sleepless nights to toddler mealtimes filled with giggles (and a few side-eye “eyeball conversations”), they’re opening up about what they’ve learned about teamwork, trust, and letting go of perfection.   Chris also shares how his background as an ER nurse shaped his fears and confidence around choking and food safety, what helped him feel more comfortable in the kitchen, and why feeding eventually shifted from “just another task” to something meaningful and fun. Together, they unpack what it takes to stay on the same page as parents—especially when you don’t always agree on what to do at the dinner table.   Whether you’re a mom, dad, or caregiver trying to navigate this stage together, this episode will remind you that feeding isn’t just about food—it’s about connection, communication, and giving yourself grace as you learn side by side.   Tune in to hear: What feeding looks like from a dad’s point of view (and how roles shift over time)How to handle choking fears and allergen introductions with confidenceWhy meal prep and shared responsibility made all the differenceHow to stay united as parents when you disagree about food or routinesThe key mindset shift that makes feeding feel more fun, less stressfulWhy building a strong foundation early on brings long-term freedom for your family Doors Open for the Mini Me Method - Apply Now Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    37 min

  7. 11/04/2025

    How to navigate the holidays with your baby/toddler

    The holidays are magical—but they can also bring a whole new level of chaos to your child’s eating routine. Between endless family gatherings, travel days, and all the sugar-filled treats, it’s easy to wonder how to keep your little one’s nutrition on track without losing your sanity.   In this episode, Kathy shares five simple, sanity-saving strategies to help you navigate the holidays with confidence. From making peace with imperfect meals to letting go of food guilt, you’ll learn how to keep your little one nourished and enjoy the season yourself. She also covers how to handle common stressors like picky eating at big family meals, conflicting opinions from relatives, and how to balance structure with flexibility when routines go out the window.   Whether you’re heading to Grandma’s, hosting at home, or traveling across the country, this episode gives you everything you need to make feeding through the holidays more peaceful and joyful for everyone.   Tune in to hear: Why your child’s everyday meals matter more than one “off” holiday dayWhat foods to avoid for babies under one (and sneaky ingredients to watch for!)How to stay calm when family members question your feeding choicesFive practical tips to reduce stress and chaos around holiday mealtimesThe importance of including your little one at the “adult table”How to approach travel days with grace and survival modeWhat it really means to set the example for a healthy, joyful relationship with food Doors Open for the Mini Me Method - Apply Now Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    27 min

  8. 10/28/2025

    How I grocery shop as a registered dietitian – simple ways to create a healthier home (littles included)

    Ever feel like grocery shopping has become another mental load on your already full plate?    In this episode, Kathy, pediatric dietitian and mom, walks you through exactly how she grocery shops—without separate “kid foods,” overcomplicated meal plans, or daily grocery runs.   She shares her practical, real-life approach to planning family meals that actually work for your schedule, your budget, and your sanity. From how she plans her weekly list to what she stocks in her freezer and pantry for busy nights, Kathy shows you that creating a healthy home doesn’t have to be all or nothing. Whether you’re starting solids or juggling a toddler’s changing preferences, this episode is packed with easy strategies to make feeding your family feel simple again.   Tune in to hear: The biggest mindset shift that makes grocery shopping less stressfulHow to build one meal for the whole family (without “kid food”)What Kathy actually buys in each section of the store—from fresh, frozen, and canned produce to proteins and grainsWhy loose meal planning beats rigid meal prep every timeSimple freezer and pantry staples that save you on busy daysHow to involve your toddler at the store for stress-free food exposure Doors Open for the Mini Me Method - Apply Now Connect with Kathy: @theminimedietitian Website: https://theminimedietitian.com/ Grab my free Top Tips for Feeding Toddlers Guide

    29 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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