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
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…
S1E18 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…
S1E17 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…
S1E16 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…
S1E15 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…
S1E14 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…
S1E13 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…
S1E12 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…
S1E11 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 find yourself reacting... sometimes even…
S1E10 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…
S1E9 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…
S1E8 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,…
S1E7 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…
Frequently Asked Questions
The Intentional Table has published 27 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 21m.
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