Love Eat Thrive

Kids and New Foods: From Exposure to Opportunity

You keep offering new foods… and your child keeps refusing them. So is it just about more exposure? Is there a better way?

 

We know there’s a lot around us about exposing kids to new foods and what that means. While that’s important, “exposure” can sometimes feel like something happening to your child instead of with them.

 

Feeding is a relationship. It’s back-and-forth, not one-sided. When the goal becomes “just take a bite,” kids often feel pressure, even if we don’t mean it that way. That pressure can lead to more refusal, or kids eating just to please you… not because they’re actually interested.

Instead of trying to get your child to eat something, focus on creating opportunities to engage.

 

That might look like:

• Seeing a food on the plate 
• Touching or playing with it 
• Smelling it… or eventually tasting it 

An opportunity isn’t about eating necessarily. It’s about experiencing.

 

When kids feel involved instead of pressured:

• They build autonomy (“I get to decide”) 
• They stay curious about food 
• Mealtimes feel more connected and relaxed 
   

And over time, this supports something big: their ability to self-regulate, to listen to their own body and develop a healthy relationship with food.

 

You don’t have to offer new foods constantly. Small, consistent opportunities at home, at the store, on weekends are enough. Pair new foods with familiar ones, and let learning happen over time. When you shift from exposure to opportunity, you’re not forcing the outcome. Think about it instead as you’re creating the space for it. That’s where kids start to explore, learn, and eventually try new foods… on their own terms.

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team.** 

 

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com  

Feeding Your Kids with the Future in Mind

Most parents share the same goal: raising a child who’s healthy and has a positive relationship with food. But in the day-to-day of meals, it can start to feel like it’s all about bites, battles, and what’s on the plate.

 

It’s easy to focus on the food itself. Things like what they’re eating and how much. What truly shapes your child’s relationship with food long-term is often how feeding feels, not just what’s served. Your child is always watching, even when you’re not talking directly to them. The way you speak about food, your body, and eating in general matters more than we often realize. Keeping things neutral and avoiding diet talk or negative body comments helps create a safe, positive environment. And if that feels hard, getting support for yourself is part of supporting your child too.

 

At the same time, kids are naturally good at listening to their hunger and fullness if we give them the chance. When we reduce pressure and step back a bit, we allow them to build that internal awareness.

A few ways to support that:

• Avoid pressure like “just one more bite” 
• Skip rewards or punishments tied to eating 
• Trust that intake balances out over time, not just in one meal 
• Keep a predictable structure with meals and snacks 

Rather than controlling what or how much your child eats, think about creating space. You provide the food and the opportunity, and your child decides what and how much to eat. That sense of autonomy helps them stay open and flexible with food over time.

 

This also goes beyond the plate. The messages your child hears about bodies and identity matter.

• Focus on what their body can do 
• Celebrate who they are, not how they look 
• Build trust in their body, not control over it 

And through all of this, enjoyment matters more than we think. Mealtimes don’t have to be perfect.

• Connection, comfort, and ease go a long way 
• It’s okay if meals look different! Enjoy eating at the table, at the park, or on the couch 
• Positive experiences now help build variety and confidence later 

Feeding your child isn’t just about today’s meal. It’s about building trust, confidence, and a relationship with food that lasts. When you focus on connection, autonomy, and enjoyment, the rest can follow.

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team.** 

 

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com  

Why is My Toddler Suddenly A Picky Eater?

One day your child eats everything… and the next, they’re refusing foods they used to love. It can feel sudden, confusing, and honestly a little alarming. So what’s actually going on? Jeni and Heidi are here this week to explain and provide some tips and tricks!  

 

Picky eating in toddlers is incredibly common, and for most kids, it’s a normal part of development. What can feel like a personality shift (“my child is a picky eater”) is often more about where they are than who they are. 

Between about 18–30 months, many children: 

• Start rejecting familiar foods 

• Show strong preferences 

• Seem less adventurous than they were as babies 

And while that can feel frustrating, there are some very real reasons behind it. 

 

This is happening because toddlers are in a phase of rapid change physically, emotionally, and developmentally. 

• Autonomy: They’re learning they have opinions and control (“I can say no!”) 

• Neophobia: A natural caution around new or unfamiliar foods 

• Slower growth: Appetite decreases compared to infancy 

• Busy brains: They’re focused on exploring the world, not sitting still to eat 

Put it all together, and it’s the perfect setup for selective eating. 

 

When kids start refusing foods, it’s natural to want to fix it. But some strategies can actually make picky eating stick around longer: 

• Pressure: Even gentle “just try it” can backfire over time 

• Rewards: Can shift eating to external motivation instead of internal cues 

• Over-relying on favorite foods: Can lead to burnout and less variety overall 

A helpful gut check: Is my goal just to get the food into their mouth right now? If yes, it might be worth rethinking the approach. 

 

Instead of focusing on how much your child eats, shift toward the experience: 

• Keep offering a variety of foods without forcing 

• Change things up (different shapes, plates, or settings) 

• Eat together when you can! Kids learn by watching you 

• Balance structure and autonomy: 

• You decide what and when 

• They decide if and how much 

And remember: many toddlers lean into carbs like pasta, crackers, and rice for a reason. Their bodies and brains need that energy. 

 

For many kids, variety slowly increases again around school age as: 

• Social influences grow 

• Exposure increases 

• Pressure decreases 

Trying to rush this process can backfire. It’s important to remember that progress tends to come more naturally over time. Sometimes that doesn’t happen as quickly or naturally as you’d hope and that’s okay too. Consider reaching out if: 

• Growth or nutrition is a concern 

• Mealtimes feel consistently stressful or combative 

• Your gut is telling you something isn’t right 

The right support should help you focus on the big picture, not just what your child eats today, but how they relate to food long-term. 

 
If your toddler is suddenly picky, you’re not alone and it doesn’t mean something is wrong. This phase is messy, normal, and full of learning. Stay steady, stay flexible, and know that with time and the right approach, things can shift again. 

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team.** 

 

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com 

Starting Solids

Starting solids is an exciting milestone, but with so much advice online and from others, it can quickly feel overwhelming. In this episode, Jeni and Heidi simplify the process so you can feel confident following your baby’s cues and finding an approach that works for your family. 

 

Before focusing on what foods to offer, it’s important to feel prepared for safe feeding. Many parents find it helpful to take an infant CPR or first aid course so they feel confident at mealtimes. It’s also a good idea to talk with your pediatrician about when your baby may be ready to start solids and to discuss introducing common allergens. Early and consistent exposure to allergens can help reduce allergy risk for many children. 

 

Most babies begin solids around 6 months, but readiness is about development, not just age. Look for signs like: 

• Sitting upright with good head and trunk control 

• Reaching for food or showing interest in what others are eating 

• Ability to stay seated without tipping over 

• Teeth are not required for starting solids. Early feeding is largely about exploration and learning. 

 

Before the first bite of food, babies can benefit from simply being part of family meals. Sitting in a high chair at the table allows them to watch, explore, and become familiar with mealtime routines. This makes the transition to solids feel more natural. 

 

Purees, Baby-Led Weaning, or Both 

Families often hear about two main approaches to starting solids: 

 

Purees 

• Smooth texture that can be easy for babies to manage 

• Efficient way to introduce flavors and allergens 

• Opportunity to explore spoons and messy textures 

Baby-Led Weaning 

• Babies feed themselves soft, safe solid foods 

• Encourages independence and sensory exploration 

• Helps develop chewing and oral-motor skills 

 

Many families find a combination of both approaches works best. No matter the method, try to slow down, watch your baby’s cues, and allow them to participate rather than simply feeding “to” them. 

 

Gagging vs. Choking 

It’s common for babies to gag as they learn to eat. Gagging is usually noisy and protective, helping keep the airway safe. Choking, however, is an emergency and is often silent with difficulty breathing or color changes. Understanding the difference can help parents feel more confident during meals. 

 

Focus on Exploration, Not Perfection 

Early feeding isn’t about following a perfect plan. What matters most is: 

• Safety and comfort 

• Following your baby’s cues 

• Offering flavor and texture variety 

• Keeping mealtimes positive 

 

Starting solids isn’t a strict curriculum! it’s a learning process for both you and your baby. Stay responsive, keep safety in mind, and enjoy watching your child explore food for the first time. If it feels like it's not going well, reach out! Get some help from a responsive feeding therapist. You've got this.  

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team.** 

 

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com  

Hunger, Appetite, and Feeding Kids

Ever catch yourself thinking, “My kid is never hungry!” or “My kid is always asking for food!”? You’re not alone. This week, Heidi and Jeni are talking about the relationship between hunger, appetite, and feeding our kids in a way that keeps both things in mind. 

 

When we talk about eating, it helps to understand the difference between hunger and appetite. Hunger is the body’s biological signal: “I need nutrition.” It’s physical. It’s the green light. Appetite is more complex. It includes desire, preferences, past experiences, mood, and what sounds good in the moment. If hunger is the green light, appetite is the gas pedal. Both drive eating and both vary widely from child to child. 

 

Hunger is actually an important teacher. Kids need some space between meals and snacks to feel it. Grazing all day or constantly trying to prevent hunger can make it harder for them to recognize and respond to their body’s signals. 

 

It's important to remember roles at the mealtimes: 

• Parents decide what, when, and where food is offered. 

• Children decide whether to eat and how much. 

 

Young children regulate their intake over time, not necessarily at every meal. Portion sizes are often much smaller than adults expect, and energy needs vary greatly by child. We hear quite a bit too that dinner is often the hardest meal and that makes sense! Kids are tired, overstimulated, and coming off a long day. Stress (es, even excitement or positive stress!) can dampen hunger cues. That’s why minimizing pressure and creating a consistent, low-stress eating environment matters. Hunger isn’t an on/off switch. It fluctuates. Life is loud. Kids are learning constantly. Appetite changes are normal. Our job isn’t to control how much they eat, it’s to provide structure, reduce stress, and trust their bodies over time. 
 

When we give kids space to feel hunger, structure to respond to it, and trust in their ability to regulate, we’re doing more than feeding them; we’re helping them build a lifelong relationship with food. 

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team.** 

 

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com  

Your Child's Growth

Ever leave a pediatrician visit staring at a growth chart wondering, “Is my kid actually growing okay?” You're certainly not alone. Jeni and Heidi are here this week with some tidbits regarding what those charts really mean and what they don’t. Many parents worry about their child’s size or eating. Between doctor visits, comments like “tiny peanut” or “big healthy baby,” and advice from everywhere, it’s easy for growth to become stressful. That stress often shows up at mealtimes and pressure around food usually makes feeding harder, not easier. 

 

Here’s the key thing to know: Growth charts were never meant to be the sole measure of your child’s health. They’re tools designed to look at trends over time, not to diagnose health in individual kids. They’re just one piece of a much bigger picture. 

 

A few helpful facts: 

• Growth charts are based on population snapshots, not children followed long-term. 

• They don’t account well for neurodivergence, medical history, ethnicity, or family growth patterns. 

• Real growth is rarely a smooth line, rather, it happens in spurts and pauses. 

• Where your child lands on the chart does not automatically mean something is wrong. 

 

Doctors often lean on growth charts because they’re quick and measurable  (especially with limited visit time!) but they don’t tell the whole story. Labeling a “problem” too quickly can lead to pressure or restriction around food and both tend to backfire. Kids who are pressured usually eat less, and kids who are restricted tend to eat more.  

 

If concerns come up, ask whether recommendations are based only on the chart or also on other markers like: 

• Energy and activity 

• Development and learning 

• Overall health 

• Feeding patterns over time 

 

If you see changes in your child's growth, some things to remember: 

• Percentile changes can be normal. 

• Weight loss (outside illness or travel) is worth discussing with your provider. 

• Growth should always be viewed in context. 

 

Growth charts offer information, but they don’t define your child. When we zoom out and look at the whole picture, we support not just growth, but lifelong health and a positive relationship with food 

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team.** 

 

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com 

 

Sweets, Treats, and Feeding Kids

If offering your child sweets, processed foods, and “junk food” makes you feel unsure or guilty as a parent, you’re not alone. This week, Jeni and Heidi talk about how to provide the foods that often get a bad rap while still feeding kids in a way that supports health and a good relationship with food. 

 

A big part of this conversation starts with how we talk about food. When foods are labeled as “good,” “bad,” or “junk,” kids can pick up on shame and fear, sometimes without us realizing it. Childhood is when kids are learning to listen to their bodies, and overly strict or moral language can make that harder. 

 

Sugar gets a lot of negative press, but here’s some helpful context: kids’ brains run on carbohydrates, which break down into glucose (a form of sugar). Kids naturally need more carbs than adults, and they’re biologically wired to enjoy sweet foods (hint: breastmilk is sweet for a reason!). Sugar isn’t a poison, and research doesn’t show a direct link between sugar and hyperactivity. Often, it’s the environment (things like less routine, more excitement) that drives those big reactions. Processed foods get a bad rap too, but they can offer consistency and comfort in a world where kids’ lives change constantly. Plus, they’re not “nothing”! In fact, those processed foods provide energy and nutrients that help fuel growing bodies. 

 

Jeni and Heidi are breaking it down:  

• How we talk about food matters just as much as what we offer 

• Avoid labeling foods as “good” or “bad” 

• Sugar provides quick energy and supports brain development 

• Research doesn’t support sugar causing hyperactivity 

• Processed foods can still serve a purpose 

• Your family’s access, time, and capacity matter 

• Offer foods your child feels safe eating at every meal 

At the end of the day, you get to decide what works for your family. When kids trust that food is available and allowed, they’re less likely to obsess and more likely to build a healthy relationship with food over time. Less fear, more trust, and a whole lot more peace at the table. 🍪 

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team. ** 

 

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com.  

Worry About Feeding Kids?

Feeding kids can be one of the most emotionally loaded parts of parenting, and before we even realize it, worry about nutrition, growth, or volume can start running the show. Worry around kids’ nutrition and food choices is almost universal for parents. We know that parents care deeply because food matters, your children rely on you, and the pressure to “get it right” can feel constant, especially in a world full of fear-based nutrition messages and picture-perfect plates online. 

 

As parents, our ability to feed our kids often feels tied to our identity. Add in social media, family comments, and endless advice about what kids should be eating, and it’s easy to slip into comparison mode. That worry cycle can quietly take over mealtimes, shifting our focus from connection to counting bites and from enjoying our child to managing numbers and nutrients. 

 

This week, Jeni and Heidi are sharing some helpful reminders: 

• Food is often framed in extremes (good vs. bad), which fuels fear and pressure. Kids don’t learn to eat well through fear.
• Worry can cloud the ability to see who your child actually is and what they truly need.
• Pressure to eat doesn’t lead to long-term healthy eating. In fact, research shows it often does the opposite.
• There is huge variation in how healthy children eat. Their preferences, portion sizes, and pace all differ. 

 

What helps counterbalance feeding worry: 

• Put your oxygen mask on first. Caring for yourself (eating, nourishing, managing stress) matters more than perfection.
• Model, don’t manage. Kids learn by watching how you eat and how you relate to food and stress.
• Curate your information. Follow voices that support responsive feeding, body respect, and flexibility rather than pushing fear or “perfect” plates.
• Zoom out. Look at your child as a whole person, not just a single meal or day.
• Prioritize the relationship. Trust, comfort, enjoyment, and exposure matter more than hitting nutrition trends. 

 

Remember that how we feed kids matters more than what we feed them. When focusing on quality interactions and connection, we're create the foundation for lifelong healthy eating. 

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team.**  

  

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com  

Questions About Your Kid's Food Variety?

“My child only eats five foods! Should I be worried?” If picky eating and lack of variety feel stressful, Jeni and Heidi are here this week to explain what is normal, what kids actually need, and how to support variety without pressure. 

 

Concerns about variety are incredibly common and understandable. Parents want to set their kids up for a healthy relationship with food, but adult nutrition advice often clouds what truly matters for children. Kids aren’t small adults. Their bodies and brains have different needs, especially in early childhood. Many parents worry when their child seems to prefer only carb-heavy foods. In reality, children’s brains are developing rapidly and rely heavily on carbohydrates for energy. That preference for bread, crackers, or sweets is rooted in biology, not bad habits. Many of these foods also provide protein and other nutrients, and most children meet their nutritional needs in much smaller portions than parents expect. Picky eating is also a normal part of development. As toddlers and preschoolers grow, it’s common for food preferences to narrow as children assert independence. This phase doesn’t mean something is wrong and often eases with time, typically as kids get older. Variety matters, but it doesn’t need to look perfect. The goal isn’t forcing bites, rather, it’s creating opportunities to learn about food while protecting trust at meals.  

 

Helpful ways to support variety include: 

• Offering familiar, safe foods at every meal 
• Letting kids see and interact with other foods without pressure 
• Modeling a variety of foods yourself 
• Staying predictable and patient over time 

Kids learn about foods long before they eat them, and pressure often slows that process down. When meals feel safe, predictable, and pressure-free, variety has room to grow. Supporting your child’s pace today helps build a healthier relationship with food tomorrow.

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team.** 

 

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com  

The Clean Plate Club

Many of us grew up with the clean plate club: being told to finish everything before leaving the table. Maybe you heard it at home, from grandparents, or in your community. It usually comes from a loving place: parents want nourished kids and don’t want food wasted. Some of this even traces back to real periods of food scarcity when finishing meals truly mattered. But today, we know more about feeding kids and how they actually learn to listen to their bodies. Requiring kids to finish what’s on their plate teaches them to ignore hunger and fullness cues. Instead of tuning into their bodies, they start eating to please adults or “perform” at the table. That can increase power struggles, worsen picky eating, and reduce willingness to try foods in the long run. 

 

Why the clean plate club isn’t helpful: 

• Kids tune out internal hunger/fullness cues
• More pressure → less curiosity and less willingness to try foods
• Can backfire into power struggles
• Eating to “finish” replaces eating to feel satisfied
• Research shows pressure today affects food enjoyment into adolescence/adulthood 

What to do instead: 

• Adults decide: what, when, and where meals happen 
• Kids decide: whether and how much to eat
• Respect “I’m full,” even if it’s after three bites
• Offer small portions and allow seconds
• Always include one familiar/safe food at each meal
• Keep mealtimes as calm and low-pressure as possible 

Helpful mindset shifts 

• Intake will fluctuate day to day and meal to meal — totally normal
• Look at nutrition across the whole week, not one dinner
• Portion sizes for kids are much smaller than most parents expect
• Curiosity thrives without pressure 

Try to keep in mind that a clean plate does not equal a well-nourished child. Our job is to provide structure, food, and support; their job is to listen to their bodies. When we move away from the clean plate club and toward helping our kids tune into their bodies and what they need, kids can learn to trust themselves, and that skill lasts far beyond the table. 

 

** Please remember this podcast is NOT meant to replace the support and guidance of your child's medical team.** 

 

Don’t forget to follow us on social media for more helpful information @Thrivewithspectrum on Instagram and Thrive by Spectrum Pediatrics on Facebook. You can also find out more information about the programs we offer at www.thrivewithspectrum.com