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

01/28/2026

My favorite quick and easy dishes to boost immunity as a dietitian and mom of 4👇

I’m always looking for realistic, low-stress ways to support my kids’ immune systems—without turning meals into a power struggle. These vitamin C–packed meals are family-friendly, flexible, and work well even for pickier eaters.

Why vitamin C matters:
Vitamin C supports immune cell function, helps with healing, and plays a role in fighting infections—especially during cold and flu season.

How much vitamin C kids need each day:
• Ages 1–3: 15 mg
• Ages 4–8: 25 mg
• Ages 9–13: 45 mg
• Teens 14–18: 65–75 mg

Good news: meeting those needs doesn’t have to be complicated. Here are some simple and fun Vitamin C-packed meal ideas for breakfast, lunch, and dinner 👇

🍊 Orange Creamsicle Smoothie
• Ingredients: Orange juice, whole orange, banana, vanilla yogurt
• How to make: Blend until smooth. Use frozen yogurt or banana for a thicker, creamier texture. Optional to add vanilla extract for extra flavor, or your favorite add-ins.

🌮 Deconstructed Black Bean Tacos
• Ingredients: Taco shell, black beans, diced tomatoes, shredded cheese
• How to serve: Offer ingredients separately and let kids build their own. Serve with your family's favorite toppings and sides.

🍗 Oven-Baked Chicken Cutlets
• Ingredients: Chicken cutlet, rice, baked broccoli, strawberries
• How to serve: Pairing vitamin C foods like broccoli and strawberries with familiar favorites allows kids to choose what (and how much) to eat.

Small, consistent choices add up to support healthy growth and development 🌱

👉 What’s your favorite vitamin-C-packed meal or snack? Share below 👇

01/12/2026

Do kids need a multivitamin for “immune support”? 🦠✨ What the experts say ⬇️

For many children, a well-balanced diet can provide all of the essential nutrients they need - including for immune support. A well-balanced diet for immune support may include:

🍎 Fruits
- Citrus (oranges, clementines, grapefruit) for vitamin C
- Berries for antioxidants that help protect immune cells

🥦 Vegetables
- Dark leafy greens (spinach, kale) for folate and vitamin A
- Orange veggies (carrots, sweet potatoes, pumpkin) for beta carotene, which the body turns into vitamin A

🍞 Whole grains
- Oats, whole-wheat bread, brown rice, quinoa for B vitamins and fiber to support a healthy gut, where much of the immune system lives

🍗 Protein foods
- Eggs, poultry, meat, fish for zinc, iron, and B12
- Beans, lentils, tofu, and dairy or fortified plant milks for protein and key vitamins and minerals

*🥑 Healthy fats
- Avocado, nuts, seeds, olive oil, and fatty fish (like salmon) for vitamin E and omega-3s that help regulate inflammation

However, there are definitely some kids who benefit from a multivitamin—like those with very selective eating, medically restricted diets, certain health conditions, or documented nutrient deficiencies. In those cases, a multivitamin can help fill important gaps.

📩 Are you wondering if your child would benefit from a multivitamin? Let’s chat! Send us a DM.

Featured multivitamin: we love the Picky Eater Multivitamin with Iron! Tastes yummy 😋 (we do not have any affiliation with Renzos - just sharing something we have tried at home and recommend)

01/12/2026

When you stop pressuring your child to eat or take one more bite, you make room for curiosity, trust, and true progress with food.

01/09/2026

Cold + flu season can feel never-ending for families, but the good news? Simple, everyday foods can help support your child’s immune system in a gentle, realistic way 💛

Here are some kid-friendly immune supporting nutrients and an example of where to find them:
🥕 Sweet potatoes – Vitamin A for healthy skin + immune barriers
🍊 Citrus fruits – Vitamin C to support immune cell function
🐟 Salmon – Vitamin D for immune regulation
🥑 Avocado – Vitamin E for antioxidant support
🌻 Sunflower butter – Selenium for immune defense
🫘 Beans & legumes – Zinc to support healing + immunity
🍳 Eggs – B vitamins for energy + immune health
🥩 Lean beef – Iron for oxygen transport + immune support
🍓 Yogurt – Probiotics for gut health (where much of the immune system lives!)

Of course, there are many other foods that provide these important vitamins, minerals, and immune-supportive nutrients. Aim for a colorful variety of fruits, vegetables, and other nourishing foods each day to help support your child’s overall health 🌈

Want more simple, evidence-based tips you can actually use this winter? 👉🏼 Comment IMMUNITY and I’ll send you an additional 8 Simple Ways to Support Your Child’s Immune System this Winter ❄️

Got questions about when to use supplements or specific foods for your child? Send us a DM!

01/08/2026

At From the Start Nutrition, we recognize that nutrition is deeply personal and shaped by diverse cultural, ethnic, religious, and individual values. While national dietary guidelines, such as the newly updated food pyramid, provide a broad framework, we remain committed to a flexible, individualized approach that supports each person and family’s unique needs. Our philosophy is that all foods can fit within a healthy, balanced diet, and that sustainable, long-term habits are more impactful for overall health and longevity than short-term trends. We are dedicated to providing compassionate, evidence-based nutrition and health guidance aligned with recommendations from trusted organizations like the American Academy of Pediatrics, and to continually refining our approach as new, high-quality research emerges.

01/03/2026

44 healthy winter soups? 🥣❄️ Yes please! Slow cooker chicken noodle soup is my favorite 😊 What’s yours?

https://www.tasteofhome.com/collection/healthy-soup-recipes/

01/02/2026

Trust feeds growth. Pressure feeds stress.
In 2026, let feeding be about trust—not pressure.

If you’re parenting a picky eater or a child with feeding challenges, it’s completely normal for meals to feel *hard.* Feeding concerns can bring constant worry, second-guessing, and a sense of failure from day-to-day. You try new strategies amidst conflicting advice - but nothing seems to work - and leaves you wondering if you’re doing something wrong.

But here’s what truly supports long-term eating confidence: not pushing for more, but creating meals that feel safe, predictable, and supportive.

When kids feel trusted at the table, they’re more likely to stay curious, tune into their bodies, and build a healthier relationship with food over time. Real progress doesn’t come from forcing or convincing—it comes from consistency, connection, and compassion.

If feeding feels hard right now, you are not failing—and you don’t have to navigate this alone. Our pediatric dietitians are here to support you and your child with evidence-based, judgment-free care.

✨ Here’s to calmer meals, growing confidence, and less stress in 2026.
👉 Link in bio to book an appointment or visit https://www.fromthestartnutrition.com

01/02/2026

🔗 Book your New Year nutrition appointment! Insurances accepted ✅

At From the Start Nutrition, pediatric and family nutrition is here to make eating and feeding feel more manageable. You deserve clear guidance, compassionate support, and a realistic path forward that finally brings relief and builds nutrition confidence—for you and/or your child.

Reserve your spot for the new year:

01/01/2026

Welcome, January! ❄️ New month, new energy.

Here’s what I’m focusing on:
• Creating realistic, flexible routines families can actually stick with
• Helping picky eaters ease back into structure after the holidays
• Supporting adults shifting out of “New Year, new diet” mentality and into realistic, sustainable goals

What’s one thing you’re focusing on this month?

12/31/2025

Check out these 8 Simple Ways to Boost Your Child’s Immune System this Winter: ❄️☃️

A registered dietitian nutritionist shares 8 simple ways to boost your child’s immune system this winter.

12/29/2025

✨🗓️ Book your appointment for 2026 with one of our pediatric & family registered dietitian nutritionists!

Whether you’re navigating picky eating, feeding challenges, ARFID, eating disorder recovery, or just want calmer, more confident mealtimes—support can make a real difference 💛

At From the Start Nutrition, we focus on how feeding feels, not just what’s on the plate. Our care is evidence-based, non-diet, and family-centered—so plans are realistic, compassionate, and sustainable for real life.

📍 Virtual sessions nationwide (select states) with AM, PM, and weekend availability + in-person appointments at our Warren, NJ, location (Tuesday/Thursday daytime hours only)
📅 Appointments fill quickly—especially for the new year!

👉🏼 Tap the link in bio or visit our website to schedule and start 2026 with more ease at the table ✨