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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 6pm Thursday 9am - 5pm

Nicole Cruz RD

Diet-free family nutrition. Helping you & your child have a healthy relationship with food 🥑🧁🍒

12/12/2025

Let’s break the cycles of food and body shame and focus on enjoying food and the holidays together ❤️🍪❤️🍪

12/10/2025

Our kids absorb EVERYTHING!
They’re so receptive and learn from what we do and say.

It starts with us!

You’re a good parent. And you also have your own history. If you struggle with your own relationship with food, you’re normal.
It’s intergenerational and you can break the cycle.

It’s never too late to heal… for yourself and your children 💛

12/08/2025

This is normal!⁠
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It’s normal for your child to sometimes eat more than feels good.

Maybe⁠ you’ve even done it before - had a few bites too many. Or maybe you took another portion because ‘it’s just sooo good’ :)
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This is normal eating and there’s nothing inherently wrong with eating a bit too much.
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There’s no perfection in eating. We’re not robots.
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When we’re in tune with our body’s cues, there’s room for more or less, and we tend to even out our energy needs without ever thinking about it.⁠
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Kids are actually brilliant at this when we give them the space to do it. But it often makes us anxious, especially if we have a history of struggling with food.

We might feel like feel like we need to teach them, or control their portions, and we end up interrupting their natural ability to self-regulate.⁠

Because understandably, we want our kids to eat well, feel good in their body, and have a healthy relationship with food. But it’s just not helpful.
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So if and when your child does eat ‘too much’ just let them know it’s normal. Their body will take care of it. It knows what to do. That’s it.⁠
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There’s nothing for you to fix 💛⁠
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And if you’re concerned your child can’t do this, that they’re unable to self-regulate, you can get support.

Comment or DM me JANUARY and I’ll share some info about what this might look like for your family.

12/05/2025

It's easy to go down the path of controlling things that aren't ours to control when it comes to feeding our kids.

These are things like how many slices of pizza they eat, if they eat a bit off their broccoli, or when they’re finished eating - not ours to control.

Those are the choices we leave to our children.

As parents, our job is to make a variety of foods available, and it’s ok to hold boundaries around what and when food is available- but we don’t want to dictate exactly what they’re eating.

How we feed our kids is all about staying in our own lane.

Our kids deserve autonomy over their bodies, and they’re quite good at listening to their bodies when we give them the opportunity and don’t interfere.

However, when we overstep, that’s what actually causes our child to not listen to their body and eat out of balance.

For example- if I limit pizza, my child will likely be more drawn to pizza and try to eat more- even if they're feeling full. Because they're reacting to and rebelling against the limit.

Same as if I try to force my child to eat vegetables- it becomes a chore instead of then learning to try and like them.

I know this can feel confusing- and we can second-guess ourselves or wonder if we’re doing it ‘right’.

That’s exactly why I created Nourish Together - to walk you through step-by-step how you can create appropriate structure around food so that your child is able to eat a variety and listen to their body, without getting into control or making them feel bad about what they’re eating.

✨ If you want to get eyes on your family dynamics with food, really understand your child’s behaviors, and give you direction so you can feel confident you’re making the right choices for your family, I would love for you to join us. We’re starting in January and still have a few spots left.

Comment JANUARY and I’ll send you more info!

12/03/2025

✨ Which one should we choose?

Joyful memories or food and body shame.

So often we repeat cycles and it’s what just becomes normal… talking negatively about our bodies, saying we shouldn’t be eating or we have to starve ourselves after, trying to control what our kids are eating or making comments about how little or how much or how big or how small… all the things!

But we can choose to change that. We can choose to make holidays about connection and leave the food and body shaming out of it. And when we do this, we start to break the cycles ❤️

If you’re ready to break cycles in your family, and you don’t want to pass down disordered eating patterns or food and body shame… AND you want to navigate food in a way that will support your child to eat a variety and get the nutrition they need, we’re starting a brand new program in January and would love to have you join.

✨ Comment JANUARY to get more info!

12/02/2025

What most parents don’t realize is that everything we’re taught to focus on about food is actually backfiring - ESPECIALLY if you have a strong willed kid.

The more we want them to eat their veggies and protein, the more they’ll resist.

The more we worry about how much they’re eating - or if they shouldn’t have too much bread- the more they’ll want more and more bread.

The more we focus on limiting sugar - the more they’ll seek out sweets.

Not only does this make food more and more stressful for everyone - but it also plants the seeds for unhealthy habits and an unhealthy relationship with food.

But it’s not your fault.

We’re not taught how to parent around food in a way that sees the big picture and truly supports our kids.

But there is a way to do it different - you can SUPPORT your child to eat well and get the nutrition they need without creating bigger eating issues or making your child feel bad about food.

✨If you’re wondering where to start, grab my FREE guide - comment KEYS to download it today 🫶

12/01/2025

Our kids absorb everything. ⁠
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They hear what we say. They see what we do. They make meaning out of it. ⁠
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And nothing is truer when it comes to food and bodies. ⁠
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The things we heard growing up have shaped our relationship with food, how we eat, and how we’re feel about ourselves. ⁠
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And we will do the same for our kids. ⁠
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But wet don’t just have to pass down the same things. We can intentionally choose what messages we want to send. ⁠
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Because how we talk about food and navigate feeding them will impact their relationship with food, how they eat, and how they feel about themselves 🩵⁠
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If you want to know where to start, grab my free guide. Comment KEYS to download it!

11/28/2025

Are you feeling the post-Thanksgiving guilt? I really hope you're not!⁠
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No matter what you ate yesterday, your body will take care of the food and move on. And so can you!!⁠
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You don't have to work it off, restrict your intake, go on a diet, cut out carbs, or eat clean. You can eat all of your normal food, meals and snacks. ⁠
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You have nothing to make up for. You don't have to beat yourself up!⁠
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It's just food. If it didn't go the way you envisioned, you might look at what happened...⁠
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Did you restrict your intake prior to the meal? Did you tell yourself, "eat as much as you want you can diet tomorrow." Did you set unrealistic expectations about how little you should eat? Did you tell yourself, "You always blow it anyway. Why would this year be any different? Why bother..."⁠
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But at the end of the day, don't dwell on it. It's in the past. Bodies are amazing and resilient, and so are you!⁠
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Ignore the BS to restrict your intake in any way. Instead, focus on self-care. Eat what you enjoy. Eat what feels good. Celebrate this holiday season without guilt. You deserve all the joy that food, family, and friends can offer. ❤️

11/27/2025

How do you feel about navigating holiday meals with your child?⁠
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Sometimes we feel a lot of pressure with other family members around. Maybe your sister’s kids eat everything while your child can’t be in the same room as the gravy. Or your parents constantly tell your child to take another bite.⁠
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Or maybe you’re worried about all the sweets later and want to make sure they get something more filling and substantial. ⁠
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When we feel this sense of pressure or like we need to get our kids to eat a certain way it can make it more stressful for everyone and even interfere with our child’s ability to listen to their body and have a sense of safety at the table.⁠
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There could be a lot of reasons they might eat more or less.⁠
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👉 If there’s a lot going on, they might feel overwhelmed with all the food available or all of the people and shut down and not want to eat.⁠
👉 They could eat a lot of snacks and other food laying around but then not want to eat the main meal.⁠
👉 They might be excited about new or different food and eat more than normal.⁠
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In these situations it can be easy to resort to bribing, punishing, or arguing about food. But the holidays (and every other day) should be a time to make food enjoyable, and not stressful!⁠
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So instead of requiring bites, cutting your child off from eating, or bribing with dessert, consider letting them navigate the food.⁠
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What’s most important is that they have positive and connecting experiences with food.⁠
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Not to mention, you deserve a break too! You don’t need to stress yourself out with managing everyone’s food intake. You deserve to enjoy your meal! ❤️⁠
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If you want more on how to do this all year round, grab my free guide: 5 Keys to Raise an Intuitive Eater. ⁠
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Comment here or DM KEYS to download it!

Address

Thousand Oaks, CA
91301

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 6pm
Thursday	9am - 5pm

Telephone

+18053419044

Website

http://www.nicolecruzrd.com/

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