From the Start Nutrition, Pediatric & Family Dietitian in New Jersey

12/12/2025

Holiday meals aren’t just about food—they’re a full sensory experience.
New smells, loud rooms, unfamiliar dishes, different seats, special plates… it can be a lot!

Instead of pressuring your child to eat or try new foods, provide them the support they need to stay grounded: a predictable routine, 1–2 safe foods, and plenty of low-pressure reassurance. When kids feel safe, they’re more able to stay at the table, explore at their own pace, and enjoy the people around them—which is the real goal of holiday meals. 💙❄️

12/11/2025

Holiday Picky Eating Permission Slip

If your child doesn’t try the holiday roast, the casserole, or the famous family dessert… that’s okay.
Avoiding pressure isn’t “giving up”—it’s helping their nervous system stay regulated enough to learn over time.

Kids grow when they feel safe, not when they feel watched. 💛✨
A peaceful meal is a meaningful win.

12/10/2025

Looking for a quick, no-fuss snack to keep you (and your little ones) energized during this busy season? Try our Easy No-Bake Oatmeal Energy Bites — a family favorite that disappears fast in our house. ❄️✨
https://fromthestartnutrition.com/easy-no-bake-oatmeal-energy-bites/

Looking for a healthy snack that's quick and easy to make? Try our no-bake oatmeal energy bites! Perfect for grabbing on your way out the door or enjoying as an after-school snack, they're customizable to fit your family's food preferences and needs. Get the recipe today!

12/10/2025

Is reminding your child to “just take one bite” helping them learn to try new foods — or just making mealtimes more stressful?

Many people believe that this is the gentle nudge many kids need. But over time, it actually increases anxiety and decreases willingness to eat more or try a new food.

Have you moved away from this approach… or is it still part of your routine?

12/10/2025

Holiday meals can feel really overwhelming when you’re navigating picky eating, sensory challenges, or mealtime stress—and you don’t have to figure it out alone. 💛

If your child is struggling with new foods, big emotions at the table, or the holiday routine shift, our pediatric dietitians are here to help. We specialize in picky eating, ARFID, sensory-based feeding challenges, and building confident, flexible eaters—one gentle step at a time.

✨ Now booking 1:1 Pediatric Nutrition Counseling (telehealth + limited in-person in Warren, NJ)
✨ Evidence-based guidance
✨ Parent-friendly strategies
✨ Mealtime tools that actually fit your family’s life

Let’s make this season feel lighter—for you and your child.
Book a session today and start seeing progress you can feel.
https://pp.berrystreet.co/?practice=ftsn

12/10/2025

Reminder: Progress for picky eaters during the holidays doesn’t need to look like trying a new food or finishing the plate. Sometimes it looks like showing up, staying regulated, and enjoying the moments. ❤️🎄✨

12/09/2025

I recently had a client whose major barrier was that her child would not stay seated at the table. This is actually way more common than talked about. Research shows that up to 50% of children under age 5 experience difficulties during mealtimes, with sitting behavior being one of the most prevalent challenges. If this sounds familiar, check out my blog post that provides an overview and common strategies to try:

As a pediatric dietitian and feeding therapist, one of the most common concerns I hear from parents is: "My child won't stay seated at dinner!" If this sounds

12/09/2025

Holiday gatherings come with so much excitement… and so many unfamiliar foods.
One simple strategy I teach families: always bring 1–2 safe foods for your picky eater.

A familiar option on the table helps reduce pressure, lowers sensory overwhelm, and lets your child participate without feeling singled out. A safe food isn’t “giving in”—it’s giving your child a bridge to stay regulated, confident, and connected at the meal.

Small accommodations can make big wins possible. 💗✨

12/08/2025

Holiday meals with a picky eater can feel like a lot—and as a mom of four (including one former extreme picky eater), this post comes straight from lived experience. 💙❄️

When my oldest was little, I remember sneaking granola bars into my bag “just in case,” and worrying about what family would say if he only ate a dinner roll at Thanksgiving. Over time, I realized that when I focused more on protecting his comfort and trust than on creating the perfect plate, he actually became more willing to eat. That’s the heart behind these tips:

⏰ Keep a predictable rhythm
🍞 Always include safe, familiar foods
👩🍳 Get kids involved ahead of time
💬 Focus on connection, not perfection

If holiday meals feel overwhelming right now, you are not failing—your child is simply asking for a little extra support and predictability. Save this post to revisit before your next gathering, and share it with a friend who needs this reassurance too. 💕

If you’d like help creating a plan tailored to your child’s needs, reach out through the link in my bio or send a DM to schedule a telehealth appointment!

11/29/2025

Mealtimes with picky eaters during the holidays don’t have to be a battle! Get 5 expert-backed tips for helping kids turn chaos into calm at the table. Read more:

Helping your picky eater embrace new foods is a gradual process. It requires creativity, consistency, and above all, understanding. By offering choices,

11/27/2025

✨ Holiday gatherings shouldn’t come with food policing or body comments. This season, we’re leading with compassion, boundaries, and confidence — for ourselves and our kids. ❤️

Here are some common comments you might hear (unfortunately!) and gentle, effective responses rooted in respect, autonomy, and food neutrality:

Comment: “You’re letting your kids have more cookies? Aren’t you worried about their health?”
Response: “We teach balance, not restriction. Holiday treats are part of the fun — and kids learn to trust their bodies when all foods are allowed. 🍪”

Comment: “Should you really be having a second helping?”
Response: “I’m listening to my body. It’s enjoying this meal, and it’s OK to honor that. Isn’t this spread amazing? 😊”

Comment: “I see you’ve gained weight. Are you taking care of yourself?”
Response: “My worth isn’t tied to my size. I’m focusing on what supports my physical and mental health — including enjoying this meal together.”

Comment: “Ugh, look at all this food. I’m going to get fat. I’ll start a cleanse Jan 1.”
Response: “Food isn’t something we earn or burn off. It’s okay to enjoy what your body wants without making up for it later.”

✨ And remember:
You’re allowed to set boundaries.
You’re allowed to change the subject.
You’re allowed to say nothing and walk away.

Someone else’s comment reflects their relationship with food — not yours.

Stay grounded. Stay compassionate. And most of all… enjoy your holiday traditions, meals, and moments. 🎄✨

What would you add to this list? Share below so we can support each other. ❤️🥂

11/26/2025

I love involving my kids in the kitchen 🤎 Knowing what tasks are age-appropriate gives me the confidence to include them. There are so many benefits when kids get involved in cooking and baking (see my blog!), and Thanksgiving 🦃 is the perfect time to let them help with family traditions.

Here are some age-appropriate kitchen activities:

👶🏼 Ages 1–3
* Wash fruits and veggies in the sink
* Transfer pre-measured ingredients into a bowl (assist as needed)
* Play with kid-safe utensils, tear lettuce, or break soft foods into pieces

👧🏽 Ages 4–5
* Crack eggs into a bowl with your help
* Mix batter with a whisk or spoon
* Spread and sprinkle soft toppings or mix-ins (like frosting, chocolate chips)

👦🏻 Ages 6–8
* Wash produce
* Help measure wet and dry ingredients
* Grease pans, crack eggs with supervision, and push buttons on a mixer or blender
* Read simple recipe steps aloud and help wipe counters as you go

🧑🏽 Ages 9–12
* Practice safe knife skills (start with softer foods, like strawberries or zucchini)
* Follow a full recipe from start to finish—think muffins, cornbread, or simple side dishes
* Plan and prepare simple snacks or parts of the holiday meal for the family

🧑🏽‍🍳 Teens (13+)
* Take the lead on a dish or full meal (you’re the sous-chef!)
* Experiment with flavors, textures, and new recipes for appetizers, sides, or desserts
* Teach younger siblings basic tasks and kitchen safety as you cook together

Remember: when kids help cook, they’re more likely to taste new foods (including fruits and veggies) and build lifelong skills and confidence around eating.

Save this post to match tasks to your child’s age, and share with a friend who loves to cook with their kids! 🤎