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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.
Episodes
30 episodes
When 'Healthy Eating' Becomes Disordered Eating
We all want our kids to eat well, make "good" choices with food, and care about their health.So when they start choosing salads over pizza, or asking about ingredients, or saying they want to eat healthier - it can feel like a win.
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Season 1
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Episode 29
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28:33
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Is It Bad to Let My Kid Eat in Front of a Screen?
"Is it okay to let my kid watch a show while they eat?""Should we be stricter about no screens at meals?""Am I creating bad habits if they eat in front of an iPad?"I get this question all the time... And the answer isn't a ...
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Season 1
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Episode 28
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14:36
Eating Whatever You Want Isn't Intuitive Eating with Katy Harvey
Are you familiar with Intuitive Eating? Maybe you take that approach with food yourself... or maybe you've heard of it.But when you think about actually doing it, you think: If I let myself eat whatever I want, I'd never stop. I'd on...
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Season 1
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Episode 27
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57:57
My Kid Wants a Snack Every 30 Minutes - What Should I Do?
You're in the kitchen getting snacks. Again. For the third time in an hour. Or you're staring at the dinner table watching your kid ask for seconds after already eating more than you did. Or maybe you're wondering if your child will ever eat a ...
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Season 1
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Episode 26
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23:08
Parenting Without Diet Culture with Oona Hanson
As parents, we're constantly bombarded with conflicting messages about food: avoid ultra-processed foods, watch out for seed oils, limit sugar, push the vegetables. And underneath all of it is this fear - that if we don't control what our kids ...
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Season 1
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Episode 25
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56:09
What to Do When Someone Else Gives Your Kid "Treats"
You know when you're at the soccer game, the birthday party, or picking up from school, and you see your kid walking toward you with a bag full of candy, chips, a sugary drink... And you think to yourself: Really? Again? Another treat?...
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Season 1
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Episode 24
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16:18
Is your kid an intuitive eater?
Your child is capable of listening to their body, eating a variety of foods, and not being obsessed with sweets.Yes, even if they seem to have "no off switch" around food. Even if they're extremely "picky". Even if it feels like...
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Season 1
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Episode 23
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22:23
A Third Way to Feed Your Kids: Beyond Pressure and Permissiveness
We all want the same things for our kids: to eat well, get the nutrition they need, and have a healthy relationship with food.But how do we actually make that happen?Most parents find themselves on one of two paths, or often bounc...
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Season 1
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Episode 22
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20:20
Are You Working Against Your Child's Eating Personality?
We're going to cut through all the conflicting advice and show you how you can help your child eat well without using pressure or bribes... or getting into power struggles or creating bigger food issues.You've heard the advice: ...
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Season 1
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Episode 21
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33:26
The One Thing That Undermines Everything Else You're Doing
If you're listening to this podcast, you're investing time and energy into changing how you feed your kids. And of course... you want to see it work.That's exactly what we need to talk about today, because this approach will change how y...
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Season 1
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Episode 20
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19:30
Why Division of Responsibility Isn't Working (And What's Actually Missing)
Are you familiar with the Division of Responsibility (DOR)?Maybe you've read ALL the Ellyn Satter books. You're trying follow DOR to a tee - you're doing your job and letting your child do their job with food... and it feels like somethi...
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Season 1
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Episode 19
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37:16
3 Beliefs You Need to Raise Balanced Eaters During Diet Season
Diet culture is loudest in January. And it's so easy to feel like we should be doing more, or trying to eat 'better', or do something to change the way we look... when we're inundated with this message EVERYWHERE!In this episode, I'm bre...
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Season 1
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Episode 18
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14:36
7 Lessons I've Learned About Feeding Kids This Year
As the year comes to a close, many parents naturally start reflecting... what felt good, what felt heavy, and what do they want to change moving into the new year - new systems and routines, projects to work on, changes with the kids...I...
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Season 1
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Episode 17
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36:29
When You're Judged for How You Feed Your Kids
The holidays often bring more than just parties and sweets... they bring more people, more opinions, and a lot more eyes on how we’re parenting - especially around food.For many parents, this time of year amplifies feelings of jud...
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Season 1
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Episode 16
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17:56
Is Letting Kids Eat Whatever They Want During the Holidays Diet Culture in Disguise?
The holidays are full of sweets, parties, and what some might describe as chaos. It can be an overwhelming time of year, especially for parents, as we try to buy and wrap gifts, attend all the festivities, travel, have family visits... and stil...
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Season 1
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Episode 15
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21:13
The Truth About Bedtime Snacks (And Whether You Should Do One)
Do you ever wonder whether your child really needs a bedtime snack?Is it ruining dinner?Could skipping it mean they won’t sleep because they’re hungry?And honestly… who wants to be back in the kitche...
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Season 1
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Episode 14
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22:26
Navigating the Holidays: Family Comments, 'Picky' Eating, and Too Many Sweets
First... If you want to raise your child to eat a variety, listen to their body and eat the amount they need, not obsess about or sneak sugar and sweets... and you want to get a step-by-step plan for exactly how to apply th...
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Season 1
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Episode 13
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29:56
Raise a Balanced Eater: The Pieces You're Missing
First... If you want to raise your child to eat a variety, listen to their body and eat the amount they need, not obsess about or sneak sugar and sweets... and you want to get a step-by-step plan for exactly how to apply th...
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Season 1
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Episode 12
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1:22:32
When Your Child's Eating Triggers You
Before you dive in! If you're looking for more...The next round of NOURISH TOGETHER is opening soon >>> Join the WAITLIST to learn more 🩵Do you f...
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Season 1
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Episode 11
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19:17
How to Encourage Your Child With Food... without pressure or bribes
Have you ever said something like, “Good job eating your broccoli!” or “Just two more bites and then you can have dessert”?It probably felt supportive, encouraging, or like you were helping your child eat well.But what if those we...
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Season 1
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Episode 10
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12:45
The 5 Biggest Sugar Myths (and What They’re Doing to Our Kids)
We’ve all heard it: “Sugar is toxic.” “It’s addictive.” “It makes kids hyper.”It’s no wonder parents feel confused and worried when it comes to sweets.But what if the problem isn’t sugar itself… it’s the fear surrounding it?
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Season 1
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Episode 9
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23:33
Too Much Sugar Isn't the Issue
When it feels like candy is everywhere this time of year—trunk-or-treats, class parties, after-practice bags—it can start to feel overwhelming. You might be okay with your child having some candy, but when it’s constant, it’s hard ...
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Season 1
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Episode 8
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21:22
My Kid Only Wants to Eat 'Junk' (and what you can do about it)
If it feels like all your child wants to eat are snacks, sweets, or packaged foods - and no matter what you do, they refuse vegetables or other foods you think they need…You’re not alone, and there's nothing wrong with your child. In fac...
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Season 1
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Episode 7
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18:32
Why Your Feeding Strategies Aren't Working (and How to Fix It)
If you’ve tried all the things... read the books, followed the advice on social media, tried recommendations from your pediatrician or best friend - yet mealtimes still feel tense or unpredictable, or you're concerned about what or how your chi...
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Season 1
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Episode 6
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20:02