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NutriKidz

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Toronto, ON
NutriKidz

NutriKidz specializes in providing pediatric nutrition counselling and education to keep kids happy

NutriKidz is a Toronto-based pediatric nutrition company, specializing in nutrition counselling and education to promote health and well-being for generations to come. NutriKidz will provide education, resources and nutrition care plans tailored to meet your child's diverse and specific needs. NutriKidz has the knowledge and experience to help your child reach their health potential through nutrition interventions. In addition to individual counselling, NutriKidz promotes health and well-being by reviewing, analyzing, and modifying daycare menus. NutriKidz also works closely with corporate partners and companies. Nutrition education sessions are also available for kids, caregivers, and staff provided in group settings.

11/14/2025

Is breakfast really the most important meal of the day?

When it comes to feeding kids, all meals and snacks have importance. The key to providing quality nutrition that supports their growing bodies is ensuring you treat all these opportunities for feeding as important ones.

Prioritize fibre-rich carbohydrates which means offering whole grains, fruits, vegetables, beans/lentils.

Offer healthy fats that support heart and brain health such as plant-based oils (yes seed oils are good ones too), fatty fish, nuts, seeds.

Include a variety of calcium-rich and iron-rich protein foods. Calcium-rich = dairy and dairy alternatives, certain leafy greens, canned fish with the bones (salmon, sardines). Iron-rich = meat, fish, poultry, fortified grains, beans, lentils, tofu.

Follow along to learn more & consider working together to ensure you’re fueling your growing child with the nutrients they need to lead a healthy, active lifestyle!

11/07/2025

Mexican Tortilla Soup
Protein, veggie, and nutrient packed. This is a soup you’ll want to make over and over again this fall and winter season.

Ingredients:
1 tbsp olive oil
1 white onion, diced
2 bell peppers (red/yellow/orange), diced
1 tbsp cumin
1 tbsp garlic powder
1 tbsp paprika
1 can (~400 mL) canned tomatoes (I use Mutti)
1 can (~400 mL) canned black beans or bean medley, drained and rinsed
1 cup frozen corn
4 cups chicken stock
3 chicken breasts, cooked and pulled (I like to use a cooked rotisserie chicken, skin and bones removed, chicken pulled)

Garnishes:
Grated cheese (oaxaca, cotija, or cheddar/marble cheese)
Sour cream or plain yogurt
Jalapenos (fresh or pickled)
Hot sauce (we loved Cholula)
Diced avocado or guac (to stir in or eat on the side)
Corn chips (to crumble into the soup)
Freshly chopped cilantro

Directions:
1. In a large heavy bottom pot (I use my Le Cruset dutch oven, helps it cook faster) heat 1 tbsp olive oil on medium heat, then add the onion and peppers and cook until soft. Add a little salt and pepper to taste.
2. Once cooked for a few minutes, add the dry spices, can of tomatoes, can of beans, frozen corn, and pulled chicken.
3. Add 4 cups chicken stock, stir everything and turn the heat to medium-high until you reach a simmer. Turn the heat down to low and cover, cooking for at least 30 minutes. Peek on it every 10 mins or so to give it a stir. Taste it and adjust seasoning if needed (this is where adding in fresh chopped cilantro works well, too!).
4. Pour soup into bowls and garnish with whatever toppings you like. This is a huge appeal for kids to customize their soups.

Time saver and no waste tip - I purchase the cooked rotisserie chickens, use all the meat in the soup, and make the broth for the soup from the bones and skin.
To (another) large pot, add all the bones and skin and fill it with water and 1 tbsp vinegar. Boil for at least 2-3 hours. You can use this homemade broth in the soup, or use it for something else!

10/31/2025

Want kids to eat some fibre & fruit today? Try a spooky fruit tray!

🍎
Slice apples and layer caramel between two slices
Thinly slice strawberries and place between the apple slices as a tongue
Using some melted candy melts, stick candy eyes onto the face
If you want to add teeth, you could use yogurt covered raisins or mini marshmallows

🍊
Pumpkin clementines are easy. Simply peel then use a wedge of apple to create a stem

🍌
Banana ghosts can be fully dipped in the melted candy melts or drizzled with the melted candy to create a mummy look (I was short on time so skipped this step)
Use the melted candy melts to stick eyes on

Hope you try this one! Share, save & follow for more!

👻 Happy Halloween 🎃

10/29/2025

More tips for Halloween 🎃

1️⃣ No one wants to trick or treat on an empty stomach. Yes there’s lots of excitement so plan ahead and make sure you’ve got a family meal that you know your kids like. Tonight isn’t the night for a new recipe! We like things like pizza, burgers, charcuterie boards with cheese, meat, hard boiled eggs, veggies and fruit, crackers, nuts, bread etc.

2️⃣ Get dressed up and head out for fun together!

3️⃣ Head home in decent time (don’t stay out past bedtime) so kids can check out their haul. This is the really fun part!! Let them sort, share, count, and take pictures with their impressive haul.

4️⃣ This part can be tough - let them eat it! As much as possible, let kids determine how much they want tonight and consider offering some milk with it (who doesn’t like some mini chocolates with some milk!)

5️⃣ Tidy the candy up for the night. Let kids know they can have more tomorrow, and be stick to that promise.

Save for later, share with a friend or to your stories if you found this helpful.

10/27/2025

Don’t fear the candy haul. Halloween candy is coming, and I’m here to help you!

Normalize it instead of forbidding it.
Offer it with balanced meals and snacks.
Discuss what we like and what we don’t. Sort it. Count it.
Share it. Enjoy it together.
Recognize when we’ve had enough and how we may feel if we eat too much.

Don’t forget the parent tax.

Drop me a 👻 if this was helpful

09/15/2025

Save these flavour packed marinades for the next time you meal prep. I like to prepare a few things on the weekend to make busy weekdays meals less of a headache. Marinating a few proteins is a great choice if you only do a few things. Between this and having a few veggies cleaned/prepped can really help.

Save, share & follow for more! 💚

09/03/2025

Easiest homemade sauce

While tomatoes 🍅 are at their best but you can’t eat them all, make a sauce!

For 1 jar of tomato sauce you will need:
6 medium to large tomatoes, halved
Pinch of salt and pepper
1-2 tbsp olive oil

Add everything to a sauce pan and cook on low until it thickens. Once it has reduced and the flavour is perfect, simply blend on low speed for 30-60 seconds then add to a jar and use within 3-5 days or store in the freezer for 4-6 months.

This is a great base for pasta sauces, for soups and stews, for pizza sauce and is full of antioxidants, and free of added sugar.

While tomatoes are still everywhere in Ontario, grab a bunch and make a few jars of this easy sauce.

Think you’ll make this? Drop me a 🍅!

08/28/2025

Getting ready for school lunches?
Grab the school lunch guide to lighten your headspace and follow an easy, flexible template to nutritious and filling school lunches.

This is a favourite lunch for one kiddo- chicken Caesar wrap - using leftover rotisserie chicken tossed with Caesar dressing and lettuce.

For the sides - I’ve always got a fruit and a veggie - in this lunch I packed sliced cucumbers, apples, and some freeze dried strawberries.

Something fun - I added a rainbow cookie.

It doesn’t have to be a big endeavour but packing lunches can be time consuming, can be a pain to think about, so let me help you out!

Head over to the website and grab your guide before the first day of school.

08/15/2025

Growing plants you can eat, in your own garden, can be so rewarding. I particularly like doing this with kids. They can help pick out the plants, help plant them, water them and care for them and see them grow into something edible right before their eyes. This year, in addition to our usual herb garden, we picked eggplant, tomato, and strawberries to grow.

When it was time to harvest the eggplant, I wanted to make my favourite eggplant dish - the classic eggplant parmesan. I ended up making it on the BBQ because we’ve been in a heatwave, but this can also be prepared in the oven.

Transforming a homegrown plant into a dish the whole family can enjoy can be very rewarding, and may even have more of an impact on getting that less adventurous eating to even take part. Our kids took a whole slice of this dish and ate every last bite! Give this one a try and I hope your family loves it as much as mine.

Head to the website to get the recipe or comment EGGPLANT and I’ll DM to you!

08/02/2025

Just because your child isn’t eating the food, doesn’t mean they won’t benefit from exploring foods using their senses.

👂🏼 what does it sound like when mommy bites it? Can you hear the sound it makes when you use your knife to cut it?

👃🏻 does this have a strong, sour, or sweet smell? What does it smell like to you?

✋🏻 do you feel the bumps on the strawberry? When we cut into it, the inside is slippery.

👁️ what colour is it? What shape is it? Can you see the little seeds inside the cucumber?

Without pressuring your child to eat the food, you can encourage them to get more comfortable with all kinds of foods, whether it’s a meal time, at a grocery store, cooking together in the kitchen, or enjoying a meal at a restaurant.

Feeding kids isn’t always easy, in fact it can be so stressful and emotional. If you feel like this hits home, reach out to learn more about how working together can help your child’s relationship with food become more positive.

07/31/2025

Starting solids hack

Save some time and defrost frozen whole strawberries in the fridge for 6 hours or even overnight. This makes a perfect texture for babies working on biting and chewing around the 6-8 month mark. The berries are soft and juicy and full of sweet flavour.

Strawberries are rich in antioxidants, particularly vitamin C which is an important vitamin to pair with iron-rich foods. Vitamin C enhances the body’s ability to absorb iron by protecting free iron from becoming bound to other elements that are not absorbable and due to its acidic nature, helps to convert iron into a more absorbable state (ferrous iron).

Looking for more info - download the Starting Solids Guide today which is on my the NutriKidz website for only $25!

Want individual, guided advice? Reach out to book an appointment - August appointments are filling up fast!

07/25/2025

This lamb lollipop makes a great resistive food. When babies are younger (6-8 months), you can remove a lot of the meat and as they get older leave a little more and more until they are confident and capable biters and chewers.

Meats are also an excellent, highly bioavailable source of iron, which is a key nutrient for babies 7-12 months.

Address

Toronto, ON

Opening Hours

Monday	8am - 8pm
Tuesday	8am - 8pm
Wednesday	8am - 8pm
Thursday	8am - 8pm
Friday	8am - 8pm
Saturday	10am - 4pm
Sunday	10am - 4pm

Website

http://www.nutrikidz.ca/

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