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The Intentional Table
Feeding kids isn’t just about what’s on the plate - it’s about raising them to feel confident, capable, and at peace with food and their bodies.
The Intentional Table Podcast is here to help you break the cycles of guilt, shame, and mealtime stress so you can raise kids who eat well and feel good about it.
Hosted by Nicole Cruz, a registered dietitian and mom of three who has coached thousands of parents, this podcast gives you the tools, structure, and mindset shifts to create a positive, empowered eating environment at home.
With guidance, compassion, and strategies that really work, you’ll feel more confident and less stressed while supporting your kids through 'picky' eating, 'overeating', struggles with sweets, and everything in between.
The Intentional Table
It's not a food free-for-all
What does it really mean to give kids structure with food… without controlling them?
In this episode of The Intentional Table Podcast, we’re unpacking one of the biggest misconceptions parents have about feeding kids: if you remove pressure and 'getting' them to eat a certain way, it’s a free-for-all.
But the truth is, kids thrive when they feel both supported and like they have autonomy and control... and that comes from structure, not pressure.
We’ll talk about what structure actually looks like (hint: it’s not a rigid meal schedule), why it’s so important for kids to have comfort and trust with food, and how parents can provide leadership without slipping into control. You’ll also hear how the right kind of boundaries benefit you as a parent, bringing more ease and predictability to meals.
By the end of this episode, you’ll have a clearer picture of how to create a framework that works for your family, builds your child’s confidence with food, and makes mealtimes feel more peaceful.
What you’ll hear in this episode:
- Why “no control” doesn’t mean “no structure”
- The difference between supporting and controlling kids with food
- Real-life examples of how kids act without structure (and why it’s normal)
- What structure actually looks like
- How flexibility and responsiveness fit into the bigger picture
- Why unlimited choices can create anxiety and overwhelm instead of freedom
- How structure builds safety, trust, and comfort with food... and makes mealtimes easier for the whole family
Want to connect? Send us a text!
CONNECT with Nicole:
- Instagram: @nicolecruzRD
- Book a FREE Eating Alignment Call with Nicole to learn more about our approach and how we can work together: Eating Alignment Call
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Thank you for tuning in and see you next week!