HOW TO FEED YOUR TEEN: Evidence-Based Guidance with Vanessa McNamara and Karlien Duvenage

Parents are swimming in nutrition advice—yet guidance often vanishes right when kids hit the tween and teen years, a period of intense physical, cognitive, and social growth (and soaring nutrient needs). Dr. Natalie Hutchins speaks with dietitians Vanessa McNamara and Karlien Duvenage about practical, evidence-based ways to feed teens without power struggles. They cover how to keep language around food neutral, why weight gain in puberty is a normal sign, and how to balance growing autonomy with the structure teens still need. You’ll hear common nutrient gaps (iron and calcium), smarter strategies for picky eaters, and what teen athletes really require around training—including RED-S and period health. The trio also outline early red flags for disordered eating and how a multidisciplinary team supports recovery. Myth-busting rounds touch on organic vs. conventional, microbiome tests, probiotics, multivitamins, and allergy vs. intolerance testing—plus a quick primer on dietitian vs. nutritionist.Resources mentioned: 'How to Raise an Intuitive Eater' by Sumner Brooks & Amee Severson'Feeding Families' by Jill CastleGuests: Vanessa McNamara is a Registered Dietitian and the founder of The Traveling Dietitian, a private practice based in Singapore where she has lived for the past 15 years. Vanessa supports children, teens, adults and families with practical, compassionate nutrition guidance that emphasises connection, confidence and enjoyment at the table. Her approach blends evidence-based nutrition with a deep respect for the emotional and social role food plays in family life.Vanessa works extensively in the prevention and treatment of disordered eating and serves as co-chair of the Eating Disorder Interest Group for the Singapore Dietetics Association. In this capacity, she advocates for earlier identification, clinician training and community support, helping dietitians feel empowered to work safely and sensitively with individuals at risk.Vanessa has a special passion for helping families raise confident, intuitive eaters. She believes that when meals become less about control and more about shared experience, children are better able to listen to their bodies, self-regulate, and build lifelong positive relationships with food.Karlien Duvenage is a Registered Dietitian originally from South Africa and now practising in Singapore. She specialises in supporting children and teens who experience feeding and eating challenges — particularly those who are neurodivergent, have sensory differences, chronic gastrointestinal conditions, disabilities or require support for eating disorders. Her practice is known for being gentle, trauma-informed and highly individualised.Karlien is co-chair of the Eating Disorder Interest Group within the Singapore Dietetics Association, where she works to build professional community, provide continuing education, and strengthen the early recognition of disordered eating in both clinical and non-clinical settings. Her work emphasises collaboration between families, clinicians, schools and therapists to ensure that young people are safely supported across the environments they live, learn and grow in.Grounded in compassion and guided by the belief that feeding is deeply connected to identity, emotional safety and autonomy, Karlien helps young people move toward a more trusting, regulated and confident relationship with food and their bodies.Connect: www.thewomanshandbook.comInstagram:  @thewomanshandbook  LinkedIn: Dr Natalie Hutchins LinkedIn: Vanessa McNamara www.thetravellingdietitian.comLinkedIn: Karlien Duvenage www.kdietitian.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com