The Nourished Child

Frozen food gets a bad reputation it hasn't earned. If you've ever felt a flicker of guilt tossing a bag of frozen peas into dinner, or wondered whether a frozen entree is really as nutritious as something made from scratch, this episode is for you. I'm joined by Jennie Norka, MPH, Senior Director of Scientific and Regulatory Affairs at the American Frozen Food Institute, to walk through what's actually happening behind your freezer door. We take on five common myths, one at a time: that frozen food is less nutritious than fresh, that it's loaded with preservatives, that frozen meals are automatically unhealthy, and that reaching for frozen makes you a lazy parent. Jennie explains how flash freezing locks in nutrients at the moment of harvest, often preserving more nutrition than produce that's been sitting in your fridge for a week. We also get into label reading, a side-by-side comparison of frozen entrees versus homemade recipes, and one food safety detail every parent of a baby or toddler needs to hear about frozen vegetables. Whether you're feeding a family on a tight schedule, a tight budget, or both, you'll walk away with practical ways to build balanced meals using what's already sitting in your freezer aisle. In this episode: •    Why the "fresh is always more nutritious" belief doesn't hold up •    How individual quick freezing (IQF) actually protects nutrients and texture •    What's really in a frozen meal, and how to read the label with confidence •    A side-by-side comparison: frozen entrees vs. homemade recipes •    The one food safety step every parent should know before serving frozen vegetables to a baby or toddler •    Simple ways to build a balanced meal using frozen fruit, vegetables, and proteins •    How frozen food can help stretch a grocery budget and cut down on food waste Resources mentioned: •    The American Frozen Food Institute: frozenadvantage.org •    Sign up for the Munch newsletter and more parent resources at thenourishedchild.com

The first week of school, the lunchbox is packed the night before and everything feels manageable. By week two, most of us are scrambling at seven in the morning wondering how we lost the thread so fast. In this episode, pediatric dietitian Jill Castle shares the simple lunch framework she used with her own four kids and still walks parents through in practice today, along with a practical approach to after-school snacks and dinner timing for school-aged kids ages five to fourteen. No complicated meal plans, no pressure for variety every single day. Just a realistic, repeatable rhythm that holds up in a real family's week.

You have probably seen it in your feed: "Seed oils are toxic." "Omega-6 fats cause inflammation." "Never cook with vegetable oil."   But is any of that actually true? And more importantly, what does it mean for what you are feeding your children?   In this episode, I sit down with Dr. Martha Belury, a registered dietitian and professor at The Ohio State University who has spent more than 30 years studying fatty acid metabolism. She is one of the few researchers in the world who has actually tested the omega-6 theory in clinical settings, and her findings may surprise you.  We cover: •      What omega-6 fatty acids are and why they are considered essential nutrients •      The only two fatty acids your body cannot make on its own and why children need them for healthy growth •      Why the science does not support the idea that seed oils cause inflammation •      The difference between acute and chronic inflammation, and why parents are often confused about what inflammation actually is •      What decades of cardiovascular research tells us about vegetable oils and heart health •      Why there is still no RDA for essential fatty acids and what that gap means for your family •      How to think critically about nutrition claims on social media, especially ones that lead with fear  Dr. Belury also shares what the adult research on linoleic acid and metabolic health may suggest for children with obesity, and why pediatric-specific studies in this area are so urgently needed. This is not a conversation about what oil to buy. It is a conversation about how to think clearly when you are surrounded by conflicting information and you just want to feed your kids well.  Connect with Dr. Martha Belury: •      LinkedIn: Martha Belury •      Ohio State University, Department of Food Science and Technology: fst.osu.edu Resources mentioned in this episode: •      The Nourished Child Blueprint: thenourishedchild.com/blueprint •      Kids Thrive at Every Size by Jill Castle More from Jill: •      The Nourished Child podcast: thenourishedchild.com •      Jill's website: jillcastle.com •      Instagram: @i.am.pediRD

Protein bars in the lunchbox. Protein powder in the smoothie. Protein added to everything from waffles to mac and cheese. If it feels like protein is suddenly everywhere! You're not imagining it. In this episode, I'm pushing back on the idea that more protein is automatically better for kids, walking through what the RDA actually recommends, what newer research on "optimal" protein intake really means, and the research-backed downsides of overdoing it, especially for younger kids. I also draw a clear line for families navigating severe picky eating, ARFID, or an eating disorder, where the real concern is too little protein, not too much. I'll share a story from my practice that shows exactly how this trend can backfire, and what I want you to know before you reach for another scoop. Get The Protein Guide here: www. thenourishedchild.com/product/protein

If you have a daughter who is heading into puberty or is already in the middle of it, this episode is one you will want to save. Jill Castle sits down with Dr. Melisa Holmes, board-certified OB-GYN, co-founder of Girlology, and co-author of Youology: A Puberty Guide for Everybody. With more than 25 years of clinical experience in pediatric and adolescent gynecology, Dr. Holmes brings both the facts and the warmth that parents need when navigating this major chapter of their daughter's development. In this conversation, you will learn: What puberty actually involves beyond breasts and periods, and why the timeline matters Why puberty is starting earlier in girls, and what is driving that trend How earlier puberty affects body image, peer relationships, and emotional development Why a period is a vital sign, and what to watch for when it stops or never shows up What girls should know before their first period, and how to have that conversation The connection between nutrition, bone health, and the menstrual cycle What to do if your daughter has painful periods, and when to seek care The truth about hormones, mood, and the myths that keep circulating How to find an adolescent and pediatric gynecologist Dr. Holmes also addresses the impact of GLP-1 medications and the current cultural pressure around thinness, how to be your daughter's most trusted source of information, and three specific things parents can do right now to support a girl through puberty. Whether your daughter is nine or fifteen, this episode gives you the foundation to talk openly, stay calm, and show up as the steady presence she needs. Resources mentioned in this episode: Girlology website: girlology.com (includes the Dr. Momfidence AI resource) Book: Youology: A Puberty Guide for Everybody by Dr. Melisa Holmes Instagram: @girlology Find Jill's programs for parents at thenourishchild.com.

Summer should feel like a break. But for parents of kids between nine and fourteen, it often quietly unravels everything that kept their child healthy during the school year. Sleep shifts later. Breakfast gets skipped. Screens fill the hours. Movement drops off. And by August, you're wondering how things got so far off track. In this episode, I walk through what the research actually shows about what happens to children's health over the summer break, why tweens are especially vulnerable, and what one structural change can make a meaningful difference before the drift sets in. If you want to go deeper, I'm also hosting a free live webinar in June where I walk parents through a complete summer health framework. The registration link is in the show notes. If this episode helped you, please like, subscribe, and leave a review. It helps more parents find reliable, research-based information.

Food allergies in children are on the rise, but so are treatment options. In this episode, I interview Christopher Parrish, a leading food allergy expert and researcher, about the latest treatments for kids with food allergies, including oral immunotherapy, biologic medications, and emerging therapies that may change the future of allergy care. If you're a parent navigating food allergies, this conversation will help you understand: New treatment options for children How oral immunotherapy works The role of biologics in food allergy treatment What's on the horizon for safer allergy management For more resources, visit the Latitude website: www.latitudefoodallergy.com If this episode helped you, please like, subscribe, and leave a review. It helps more parents find reliable, research-based information.

Nutrition advice for kids can feel overwhelming right now. In this episode, pediatric dietitian Jill Castle breaks down popular nutrition trends like seed oils, sugar, protein obsession, clean eating, and the Dirty Dozen list. She explains what parents actually need to know, what's worth paying attention to, and how to support a child's health without creating fear or rigid food rules.

What if the way we feel about our child's body matters more than anything we say?  In this powerful conversation, I'm joined by body image psychotherapist Zoë Bisbing to unpack what body image really is—and how it quietly develops in childhood.  We talk about the subtle, often unintentional ways parents influence their child's relationship with their body, and why even well-meaning efforts to "help" can sometimes backfire.  You'll learn:  What body image actually is (and why it's more than appearance)   The difference between body positivity and body neutrality   Early signs your child may be struggling with body image   Why some children are more vulnerable than others   How parental "vibe" around food and bodies shapes kids more than words   What to do if your child says, "I hate my body"   When to seek professional support—and what therapy looks like   We also explore a powerful idea: that supporting your child's body image often starts with your own awareness, beliefs, and healing.  This episode will help you create a home where kids feel safe, respected, and supported in their bodies—no matter their size. 

Family dinners can get complicated during the teen years. In this episode, pediatric dietitian Jill Castle explains why teens' appetite rhythms change, why they may resist family meals, and how parents can maintain healthy habits and strong connection without pressure or conflict.

What is REDs, and why are more teen athletes at risk? Jill Castle interviews sports dietitian Rebecca McConville about the warning signs and prevention of Relative Energy Deficiency in Sport.

Low appetite in kids and teens can be completely normal, or a signal that something deeper is going on. In this episode, Jill Castle explains how to tell the difference and when under-fueling becomes a concern.

In this episode, I'm joined by Dani Lebovitz, co-author of Food Positivity, to explore why emotional safety at the table matters more than food rules—and what actually helps kids build trust with eating.

Most parents don't mean to shame their kids about food — but it happens more often than we realize. In this episode, Jill Castle breaks down the subtle ways food shame shows up at home, why it backfires, and how parents can shift toward supportive, emotionally safe feeding practices that help kids thrive.

When picky eating is extreme, it's rarely just about the food. Pediatric dietitian Katharine Jeffcoat explains how anxiety and sensory challenges impact eating, what helps beyond nutrition, and how to reduce pressure at the table—plus a simple "food science" approach to support progress.

A powerful reframe on child nutrition for 2026—why food alone isn't enough and how a whole-child approach supports lifelong health and well-being.

Fiber researcher, Joanne Slavin, discusses fiber for kids and why it's so important to their health.

Pediatrician and mom, Dr. Chrissie Ott, chats about the use of GLP-1 meds in kids and teens.

Let's talk turkey! Learn how to make Thanksgiving a positive experience to remember, especially if you have a picky eater or a child with high weight. 

Feeding therapist, Kelly Komisaruk, chats about ARFID in kids and teens and the new treatment she's using to help them overcome anxiety about food.

Registered dietitian Cheryl Harris teaches us about Postural Orthostatic Tachycardia Syndrome, or POTS, in children, including how to manage symptoms with nutrition.

Registered dietitian, Shannon Leatherman discusses PANS/PANDAS illness and how nutrition can help reduce inflammation and help your child heal.

Registered dietitian, Sarah Schlichter shares actionable, real-world strategies that help parents increase their child's intake of fruits and vegetables without turning mealtime into a battle.

Jessica Setnick helps parents heal their relationship with food, what she calls the "inner eater," so you can raise a competent eater.

Dietitian and Eating Disorder specialist, Sumner Brooks, shares insights about raising an intuitive eater in a diet- and body-focused culture.

Food scientist, John Hayes, discusses the research behind food preferences. Learn about our complicated food world and what you can (and cannot do) to influence your child's food preferences. 

Pediatric Dietitian, Malina Malkani, discusses the research behind, and benefits of, goat milk-based infant formula. 

Dr. Krupa Playforth and Cinthia Scott, RD discuss their new book, Baby Leads the Way. https://thenourishedchild.com/category/podcast/

From the very first bites to mastering the self-feeding journey, feeding expert Barbara Coven-Ellis gives us tips for helping children develop skills with eating. https://thenourishedchild.com/category/podcast/

Sara Dean, a former fitness professional and gym owner, shares her reasons for leaving the fitness world. https://thenourishedchild.com/category/podcast/  

Learn about celiac disease in kids from a pediatric dietitian and a mom living with it. We'll cover key symptoms, diagnosis, and how to successfully manage the gluten-free diet for your child's health. https://thenourishedchild.com/category/podcast/

Do your kids need Omega-3 fish oil? https://thenourishedchild.com/category/podcast/

Want to be more confident with feeding your kids? Understand the common reasons parents struggle with confident parenting and food. https://thenourishedchild.com/category/podcast/

Lynn Fredericks, founder of FamilyCook Productions, shares her innovative work in nutrition education in the community and its impact on well-being. Get full information on the blog: https://thenourishedchild.com/blog 

Food and agriculture thought leader, Charlie Arnot, explores the conflicting and confusing information about food and nutrition online and helps us find the truth. Get full information on the blog: https://thenourishedchild.com/blog 

Body composition expert and obesity specialist, Dr. Robert Dubin, explains body composition and how too much body fat may affect health.  Get full information on the blog: https://thenourishedchild.com/blog 

Sweetness researcher Adams Berzins explains artificial and natural sweeteners and their role in reducing sugar intake. Get full information on the blog: https://thenourishedchild.com/blog 

A pediatric dietitian's wish list for how to make America healthy for all kids. Get full information on the blog: https://thenourishedchild.com/blog

Dr. Debbie Kennedy, a chef and PhD nutritionist, discusses the psychological benefits of cooking for children. Get full information on the blog: https://thenourishedchild.com/blog

Researcher Dr. Stephanie Anzman-Frasca shares easy parenting strategies for shaping good habits for kids.  Get full information on the blog: https://thenourishedchild.com/blog

Jill's husband, Jon Castle, joins the show to talk about feeding a family and the lessons they learned along the way.  Get full information on the blog: https://thenourishedchild.com/blog

Registered dietitian and author, Malina Malkani, shares the latest on food allergy prevention in childhood. Get full information on the blog: https://thenourishedchild.com/blog

Dr. Devon Kuehn, neonatologist and Chief Medical Officer at ByHeart, chats about the future of infant formula, advancements in formula nutrition, and how to navigate the baby formula market. Get full information on the blog: https://thenourishedchild.com/blog 

Registered dietitian and children's book author, Dave Grotto, discusses trying new foods and building healthy eating habits in children. Get full information on the blog: https://thenourishedchild.com/blog

In this special episode, we shine a light on soy foods and the myths surrounding them. Three registered dietitian nutritionists, including myself, team up for an insightful podcast collaboration to discuss four common misconceptions about soy using the latest evidence-based research.  Joining me are Melissa Joy Dobbins, "The Guilt-Free RD" and host of Sound Bites, and Karen Collins, an expert in cardiovascular and cancer nutrition. Together, we break down myths like 'soy increases breast cancer risk,' whether soy has "feminizing" effects on boys and men, the belief that processed soy is nutritionally inferior to traditional forms, and concerns about seed oils like soybean oil.  We explore why respected health organizations support soy and share science-backed insights to help you see soy's place in a healthy diet.  Tune in to learn the truth and gain a fresh perspective on soy foods and nutrition. What You'll Learn About Soy Foods with Karen Collins and Melissa Joy Dobbins:  4:42 Addressing the myth that processed soy foods are less nutritious than traditional options 05:50 Understanding public concerns and perceptions about processed foods 09:27 Insights from nutritional research on ultra-processed foods 23:16 Examining the myth that seed oils are harmful to health 26:33 Clarifying misconceptions about omega-6 fatty acids and inflammation 33:26 Debunking the belief that soy increases breast cancer risk 38:21 Reviewing research on soy and breast cancer survival rates 44:49 Dispelling the myth that soy causes feminizing effects in boys and men 47:57 Scientific findings on soy's impact on male hormones 49:48 How to critically interpret nutrition research and avoid sensationalized health scares // Feature 📌 Check out Jill's book, Kids Thrive at Every Size https://thenourishedchild.com/kids-thrive-at-every-size 📌 Does Your Child Have the Habits to Thrive at Every Size? Take My Quiz! https://thenourishedchild.com/healthy-habits-quiz 📌 For all the resources mentioned on this show, go to: https://soundbitesrd.com/273 // Connect with Karen Collins, MS, RDN, CDN, FAND 📌 Karen Collins Nutrition website, to access reviews of nutrition research https://karencollinsnutrition.com 📌 Subscribe to receive nutrition research updates by email https://info.karencollinsnutrition.com/subscribe-email-research-reviews 📌 Continuing Professional Education (CPEUs) from Karen Collins Nutrition https://karencollinsnutrition.com/dietitian-continuing-education-cpe 📌 Karen's dietitians-only membership, the Daunting to Doable Nutrition Pro Circle information and waitlist https://info.karencollinsnutrition.com/membership-waitlist-info 📌 Instagram: @KarenCollinsNutrition 📌 Facebook:  @KarenCollinsNutrition 📌 LinkedIn: @KarenCollinsRD // Connect with Melissa Joy Dobbins: 📌 Website: https://soundbitesrd.com/ Podcast: https://soundbitesrd.com/podcast/ 📌 Directory of FREE CEUs: https://soundbitesrd.com/sound-bites-podcast-free-ceus/  📌 NEW 15-CEU Course: https://soundbitesrd.com/15ceu/  📌 nstagram: @MelissaJoyRD  📌 Facebook https://www.facebook.com/MelissaJoyDobbinsSoundBites 📌 LinkedIn https://www.linkedin.com/in/melissa-joy-dobbins/ // Follow and Subscribe! 📌 Podcast Show https://podcasts.apple.com/us/podcast/the-nourished-child/id1149940384  📌 YouTube https://thenourishedchild.com/youtube 📌 Spotify https://thenourishedchild.com/spotify 📌 Apple Podcast https://thenourishedchild.com/applepodcast 📌 Stitcher https://thenourishedchild.com/stitcher 📌 RSS https://thenourishedchild.com/libsynrss // Links 📌 Learn more about The Nourished Child https://thenourishedchild.com/about-us 📌 Learn more about Jill Castle https://jillcastle.com/about-jill 📌 Listen to The Nourished Child Podcast https://thenourishedchild.com/category/podcast/  // Follow Jill on Social 📌 Facebook: https://www.facebook.com/thenourishedchild 📌 Instagram: https://www.instagram.com/i.am.pedird/  📌 Pinterest: https://www.pinterest.com/pediRD 📌 Twitter: https://www.twitter.com/pediRD 📌 LinkedIn: https://www.linkedin.com/in/jillcastle/   Note: This description may contain affiliate links to products I recommend as a pediatric dietitian and nutritionist. If you choose to use these links, this channel may earn affiliate commissions at no additional cost to you. I appreciate your support! Also, this channel provides general advice. It does not offer individualized nutrition interventions, instructions or counseling. Please consult with your primary healthcare provider with health concerns or for medical advice.

Dr. Reshma Shah, a plant-based pediatrician, helps us navigate and support our vegetarian teens. Get full information on the blog: https://thenourishedchild.com/blog 

Dr. Zeena, a pediatrician and obesity medicine specialist, chats about how she supports children with larger bodies. Get full information on the blog: https://thenourishedchild.com/blog

Sharon Lemons, a registered dietitian and autism specialist, chats about nutrition and feeding children with autism. Get full information on the blog: https://thenourishedchild.com/blog

Listen to Sara Dean, Creator of the Shameless Mom Academy and Shameless Leadership podcasts, interview Jill about how growing up with a smaller or larger body makes life more challenging for kids today. Get full information on the blog: https://thenourishedchild.com/blog

Dr. Emily Gordon, a Boston-area therapist specializing in teen mental health, joins me to talk about building healthy coping skills in teens. Get full information on the blog: https://thenourishedchild.com/blog