The Intentional Table
Nicole Cruz, MS, RDN
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About This Podcast
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.
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Recent Episodes
S1E38 The Fastest Way to Make Your Kid Not Eat
If you know, you know... The more we remind, encourage, and gently push our kids to do something, the less they want to do it. Even when they already know. Even when we're right.My daughter said it…
S1E37 Weight Gain Isn't the Problem
When your child's weight goes up at their yearly physical, your pediatrician might comment that you should make some changes. Or maybe you see a post on social media telling you what changes to make…
S1E36 My Kid Won't Try Anything New - Where Do I Start?
If you have a "picky" eater, you've probably already tried to encourage them to take a bite, bribed with dessert, or even had a standoff at the table over food. Or maybe you've just given up and you…
S1E35 How We Teach Kids to Ignore Their Bodies
You've probably already heard that pressuring kids to eat backfires. It will likely make them more resistant to eat the things you want them to eat. But even when we know it - sometimes it's hard to…
S1E34 Why Your Kid Won't Eat Vegetables (and what you can do!)
You put broccoli on their plate and they won't touch it.You try again. And again. And still nothing.But what if you just don't have the right strategy yet?In this episode, we talk about:Why more…
S1E33 You Can't Think Your Way Out of Food Struggles with Stefanie Michele
You've read books. You've listened to podcasts. You follow experts on social media. And you understand, logically, why you shouldn't comment on what your kid puts on their plate or how much they eat.…
S1E32 When Other Kids Tell Your Child A Food Is Bad
You're being intentional. You're thinking about the language you use, how you talk about food at the table, what you allow and don't allow. And then your kid comes home and tells you that Joey said…
Give Your Kid a Knife with Heather Staller
Have you heard that you should have your kid help in the kitchen? Probably that it will help expose them to new foods, feel more comfortable with different foods, create independence. But maybe it…
S1E30 When the Joy Goes Out of Eating, Nutrition Suffers
Here's what I want you to consider: How does food actually feel in your home right now?Does it feel joyful, playful, connected? Or does it feel pressured, stressful, controlled?Because here's the…
S1E29 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…
S1E28 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...…
S1E27 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…
S1E26 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…
S1E25 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…
S1E24 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…
S1E23 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…
S1E22 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…
S1E21 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…
S1E20 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,…
S1E19 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…
Frequently Asked Questions
The Intentional Table has published 39 episodes since August 2025, covering topics in Health & Fitness, Kids & Family.
The Intentional Table is currently highly active with new episodes weekly. Average episode length is 20m.
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