The Easy Feed

Karina Savage
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I'm Karina Savage, and welcome to The Easy Feed Podcast! I'm here to help you nourish your kids more easily.. and to get them actually enjoying healthy foods. With over two decades of experience in feeding kids, including my own, I've uncovered all the tricks to help get your children eat better and boost their nutrition while saving you precious time in the kitchen. I get it – the struggle to provide a balanced diet for your family can sometimes feel overwhelming. That's why this podcast is your go-to guide, packed with tips, advice, and practical "doable" solutions to make your life easier. If you're tired of the stress and worry that often comes with mealtimes, you're in the right place. I'll help to lift that heavy load off your shoulders so you can feel happy, confident, and assured that your kids are growing up healthy and strong. Tune in to The Easy Feed podcast because together, we're turning those mealtime challenges into a piece of cake – or maybe even some carrot sticks. I can't wait to inspire you with quick wins to nourish your family. Let's celebrate happy, healthy kids!

  1. 2H AGO

    Episode 85: Geeking Out Over Kids' Gut Health

    Gut health is one of my favourite topics, and today I'm fully leaning into it. In this episode, I'm geeking out over kids' gut health and why it plays such a powerful role in your child's mood, immunity, digestion and long-term wellbeing. If you've ever wondered why gut health is discussed so much online, or what it actually means for your child, this episode breaks it down in simple, practical terms. I explain how the gut microbiome works, why those trillions of microbes matter, and how small daily changes can make a meaningful difference to your child's health. As a paediatric dietitian working closely with families, I also talk honestly about the reality many parents face — especially if you have a picky eater or fussy eater at home. Improving your child's gut health doesn't mean perfection. It starts with small, doable shifts that help support better children's nutrition over time. If you're looking for practical guidance around nutrition for fussy eaters, improving fibre intake, and supporting a healthy diet for fussy eaters without pressure or guilt, this episode will give you a clear place to start. In this episode we discuss: What Gut Health Actually Means A simple explanation of the gut microbiome and how bacterial communities influence your child's overall health. The Gut–Brain Connection Why gut health affects mood, anxiety, behaviour, sleep and emotional regulation in children. The Fibre Gap in Children's Diets The surprising statistics around fibre intake, vegetables and ultra-processed foods in modern childrens nutrition. Why Fibre Feeds the Microbiome How nutritious foods rich in fibre help beneficial gut bacteria thrive and improve immunity and wellbeing. One Small Change That Makes a Big Difference Practical ways to support your child's gut health today, even if you're dealing with a fussy eater. Helpful Resources Healthy recipes and ideas for quick easy food that support childrens nutrition: https://nourishwithkarina.com/healthy-recipes-for-kids https://nourishwithkarina.com/nourishingkids If you enjoy the podcast, please leave a quick review or star rating. It helps more parents find evidence-based advice from a children's nutritionist and paediatric dietitian supporting families with picky eaters.

    20 min

  2. MAR 2

    Episode 84 : Why ham is now classified as a Group 1 carcinogen ?

    In this episode, I unpack the recent World Health Organization classification of processed meats and what it actually means for you and your family. After discussing this on Channel Seven's Sunrise, the response was immediate. Parents were confused and wanted clarity. So today, I break it down properly. We talk through the evidence, the real cancer risk data. Most importantly, I give you simple, realistic swaps using nutritious foods that are budget-friendly and practical for busy families. Five highlights from this episode: What "Group 1 Carcinogen" Actually Means The 50 Gram Rule What Makes Processed Meat Risky and whether Nitrate Free is OK? Why Frequency Matters for Children Five Practical Sandwich Swaps If you're supporting a picky eater or working towards better nutrition for fussy eaters, this episode gives you clarity and action. Show notes and links: 5 Days To Healthier Kids Challenge https://learn.nourishwithkarina.com/offers/YRVoTAD9/checkout Healthy kids recipes: https://nourishwithkarina.com/healthy-recipes-for-kids Feeding Kids Reset: https://nourishwithkarina.com/3weeks Connect with me: https://nourishwithkarina.com

    21 min

  3. FEB 16

    Episode 83: Three Easy Ways to Boost Nutrients This Week

    Hello and welcome back to The Easy Feed Podcast. In this episode, I'm sharing three simple, practical ways to boost your child's nutrient intake this week — without overhauling the pantry or creating more stress at mealtimes. As a paediatric dietitian and childrens nutritionist, I know how overwhelming feeding can feel, especially if you have a picky eater or fussy eater at home. So today is about small, doable habit changes that compound over time. No perfection. No extremes. Just realistic shifts that support childrens nutrition, gut health and long-term wellbeing. We talk about why tiny wins matter — how one extra bite, one better swap, one added drizzle can positively influence your child's healthy diet for fussy eaters. Nutrition for fussy eaters doesn't have to be complicated. It has to be consistent. In this episode: Fruit at Breakfast, Every Day How adding fruit supports fibre, antioxidants and iron absorption — and why this small step makes a big difference. Layering Nutrient Powerhouses Simple ways to add nuts and seeds for extra nourishment without changing the meal entirely. Why Extra Virgin Olive Oil Is Liquid Gold The science behind healthy fats, gut health and inflammation — and how to use olive oil daily. Smarter Snack Swaps How to identify high-additive foods and choose better alternatives without going additive-free overnight. Small Habits, Big Impact Why consistency beats intensity when building nutritious foods into busy family life. If you want more quick easy food ideas, healthy recipes for kids and practical support, head to: https://nourishwithkarina.com/healthy-recipes-for-kids For ongoing support, join Nourishing Kids via my website. Let's keep feeding simple, positive and powerful.       Show Notes & Resources Explore free tools, healthy recipes, and nutrition guides at: 🔗 https://nourishwithkarina.com/healthy-recipes-for-kids  🔗 https://nourishwithkarina.com/guide 🔗 https://nourishwithkarina.com/planner     More about Karina and Nourishing Kids!  Join Karina's 5 Days to Healthier Kids Challenge  https://learn.nourishwithkarina.com/5-days-to-healthier-kids-challenge 📒 Grab Karina's Time Saving Healthy Supermarket Kids Snacks Guide now for the INTRO offer   https://karina-savage.mykajabi.com/offers/GkPU49mj Karina's popular Nourishing Kids lifts the "food stress" load, giving mums a clear plan to get kids trying new healthy foods and guidance on how to feed their family more easily! Learn more here https://nourishwithkarina.com/nourishingkids Karina is a regular on Channel 7, Sunrise. Check out her segments here: https://nourishwithkarina.com/press For online consultations & personalised support. Click here https://nourishwithkarina.com/nutrition-consultation Karina's popular Kids Food Reviews are here https://nourishwithkarina.com/food-reviews If you have a Fussy Eater, register for Karina's online training and learn the 3 Essential Steps required to end fussy eating. https://nourishwithkarina.easywebinar.live/endfussyeating

    20 min

  4. FEB 2

    Episode 82: A case study of a fussy eater with ADHD on medication

    In today's episode, I walk you through a real-life case I've recently worked on with a family navigating fussy eating alongside ADHD medication. This little boy's food intake had been narrowing for years, his appetite was poor, and his parents were feeling stuck in an exhausting cycle of pressure, worry and frustration around mealtimes. I unpack how ADHD medication can significantly impact appetite, why expecting children to "eat better" during the school day is often unrealistic, and how shifting the focus to when children are naturally hungrier can completely change outcomes. We talk through iron deficiency, constipation, fluid intake, growth concerns and how all of these pieces are deeply connected in children with limited diets. I also share practical, realistic strategies to boost calories and nutrients without forcing more food, reduce stress around lunchboxes, and help parents feel confident that they are not failing their child. This episode is especially relevant if you're supporting a picky eater or fussy eater with low appetite, poor weight gain, or nutrient concerns. If this episode resonates, you're not alone – and there is a clear, supportive way forward. Episode highlights ADHD medication and appetite – Why reduced appetite is common and how to work around it Timing nutrition strategically – Front-loading and back-ending the day to maximise intake Iron, constipation and growth – How low iron and bowel health affect appetite and energy Making foods work harder – Increasing calories and nutrients without increasing volume Reducing mealtime pressure – Supporting a healthier relationship with food for the whole family Show notes Healthy recipes and ideas for children: https://nourishwithkarina.com/healthy-recipes-for-kids

    19 min

  5. JAN 19

    Episode 81: 5 Ways You Can Make Lunchboxes Easier in 2026

    Lunchboxes are coming. Whether you feel ready or not, the school year has a way of creeping up fast. In this episode, I'm walking you through five practical, realistic ways to make lunchboxes easier in 2026 — without aiming for perfection or adding more pressure to your already full plate. As a paediatric dietitian, I see how overwhelming lunchboxes can feel, especially if you're navigating a picky eater or fussy eater. Social media noise, conflicting nutrition advice, and the relentless day-in, day-out nature of packing food can quickly drain your energy. This episode is about bringing it back to simple systems, lowering the bar, and focusing on what actually supports your child's nutrition and your sanity. I share my 3-2-1 lunchbox structure, how to reduce mental load, ways to boost nutrients without changing your child's safe foods, and why "boring" lunchboxes are often exactly what kids need. This is practical guidance for real families, real mornings, and real children — not picture-perfect lunchboxes. If you're trying to support children's nutrition, create a healthy diet for fussy eaters, or just want quick easy food ideas that actually get eaten, this episode is for you. In this episode, I cover: The 3-2-1 Lunchbox System A simple structure to build balanced, nutritious lunchboxes without overthinking. Why Repetition Is Not a Problem How consistent lunchboxes support picky and fussy eaters. Social Media vs Real Life Why online lunchboxes raise the bar unnecessarily — and what to ignore. Nutrient Boosting Without Battles Small tweaks to increase nutrition for fussy eaters using familiar foods. Letting Go of Perfect How to reduce guilt and make lunchboxes sustainable long-term. Helpful links: Healthy recipes for kids: https://nourishwithkarina.com/healthy-recipes-for-kids Lunchbox support and planning tools mentioned in this episode are available at nourishwithkarina.com

    20 min

  6. JAN 5

    Episode 80: Navigating the Food Additive Maze

    In this episode, I'm unpacking one of the most confusing and overwhelming parts of feeding kids today: food additives. This conversation comes straight off the back of my recent TV segments on Sunrise, where we talked about ice creams and ingredients lists. It sparked a lot of questions from parents, and honestly, it highlighted just how far our food supply has shifted over the years. Even foods we once thought were simple are now packed with additives, preservatives, sweeteners and colours that our grandparents wouldn't recognise. In this episode, I walk you through what food additives actually are, why they're used, and why they matter so much for children's nutrition. We talk about the evidence linking artificial colours and preservatives to children's behaviour and gut health, including the well-known University of Southampton study funded by the UK Food Standards Authority. I also share practical, realistic ways to reduce your child's additive load without aiming for perfection. If you're feeding a picky eater or fussy eater and trying to balance convenience with a healthy diet for fussy eaters, this episode will give you clarity, not fear. In this episode, we cover: The modern food problem How ultra-processed foods and misleading marketing have reshaped children's nutrition. What food additives actually are A clear breakdown of preservatives, colours, sweeteners, emulsifiers and more. What the research tells us The link between additives, gut health, inflammation and children's behaviour. Real-life examples parents ask about Ice blocks, "low sugar" products and why some swaps are not as healthy as they seem. Where to start without overwhelm Simple, realistic steps to reduce additives for your child, one food at a time. Helpful links and resources: Karina's Programs and Guides  https://nourishwithkarina.com/programsandguides Karina's Supermarket Guru Program  https://nourishwithkarina.com/guru

    17 min

  7. 12/22/2025

    Episode 79:  My wishes for 2026

    In today's episode, I'm doing things a bit differently. Rather than diving into a specific nutrition topic, I'm getting personal and sharing my five wishes for 2026—not all food-related, but all close to my heart as a parent and paediatric dietitian. I'm talking about the things that I'd love to see improve/change with our world. It's not all heavy, just honest and real, and hopefully makes you feel less alone in the chaos of feeding kids and managing life. Thank you for being part of this community. Whether you're dealing with a picky eater, trying to navigate nutritious foods for your fussy eater, or just doing your best with quick easy food whilst working full-time, I see you. Here's to a healthier, kinder 2026 for all of us. Episode Highlights Factory Farming & Better Meat Choices Why I'm passionate about reducing factory-farmed meat consumption and practical ways to swap meat for legumes as protein sources for children. The Ultra-Processed Food Problem My son's school holiday eating confession and why Australia's food standards are failing our kids compared to countries like Japan that prioritise childrens nutrition. Ditching Comparison Culture Why parents—especially mothers—need to stop beating themselves up and comparing themselves to others when they're already doing a brilliant job. Creating Less Noise Practical thoughts on reducing the overwhelming daily noise from social media, emails, and constant decision-making that leaves us all scrambled. Being Present with Family My plan to be more intentional with family time, compartmentalise work better, and stop trying to juggle everything at once in 2026. Links & Resources Healthy Kids Supermarket Guide  https://nourishwithkarina.com/guide Free healthy recipes your kids: https://nourishwithkarina.com/healthy-recipes-for-kids White Diet Nutrient Booster https://nourishwithkarina.com/white

    20 min

  8. 12/08/2025

    Episode 78: An Interview with Amy Whiteford from Healthy Little Foodies

    In today's episode, I'm joined by Amy from Healthy Little Foodies—a recipe creator, food scientist and mum whose practical, flavour-packed ideas have helped millions of families feed their kids with more confidence. I first discovered Amy years ago and was instantly struck by how doable, nutritious and genuinely child-friendly her recipes were. So I wanted to sit her down, pick her brains, and uncover the thinking behind her incredible approach to children's nutrition. We talk about how her global upbringing shaped her love of food, why feeding children feels harder than ever, and the simple routines that keep meals calm, predictable and enjoyable—even with a picky eater or a fussy eater in the mix. Amy also shares why patience in the kitchen matters more than any technique, what she wishes every parent understood about feeding, and the story behind her most unexpectedly successful recipe of all time. If you're looking for grounded, real-world guidance from someone who understands nutritious foods, quick easy food, and the realities of children's nutrition, this conversation will absolutely support you.     Episode Highlights The early influences How travel, family and exposure to diverse cuisines shaped Amy's approach to food. Why feeding kids feels harder today The impact of social media, advertising and overwhelm on parents' confidence. The power of routine for fussy eaters Why predictable mealtimes matter for appetite, calm and better eating. Patience in the kitchen How involving kids—even when messy—builds skills, confidence and long-term acceptance of nutritious foods. The recipe that surprised everyone The savoury muffin that became her most-visited recipe worldwide.

    40 min
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About

I'm Karina Savage, and welcome to The Easy Feed Podcast! I'm here to help you nourish your kids more easily.. and to get them actually enjoying healthy foods. With over two decades of experience in feeding kids, including my own, I've uncovered all the tricks to help get your children eat better and boost their nutrition while saving you precious time in the kitchen. I get it – the struggle to provide a balanced diet for your family can sometimes feel overwhelming. That's why this podcast is your go-to guide, packed with tips, advice, and practical "doable" solutions to make your life easier. If you're tired of the stress and worry that often comes with mealtimes, you're in the right place. I'll help to lift that heavy load off your shoulders so you can feel happy, confident, and assured that your kids are growing up healthy and strong. Tune in to The Easy Feed podcast because together, we're turning those mealtime challenges into a piece of cake – or maybe even some carrot sticks. I can't wait to inspire you with quick wins to nourish your family. Let's celebrate happy, healthy kids!

Information

  • Creator
    Karina Savage
  • Years Active
    2023 - 2026
  • Episodes
    86
  • Rating
    Clean
  • Copyright
    © 2023
  • Show Website
    The Easy Feed

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