Helping Kids Eat Better Without the Mealtime Battles

jenniferkwapis
Apr 17
3 min read

Episode 13 Recap | The Jennifer Kwapis Podcast

Let’s face it: mealtime with kids can feel like you’re negotiating world peace. Between one child who “hates green things,” another who only eats chicken nuggets, and the ticking clock of bedtime routines, it’s no wonder so many parents end up frazzled and frustrated.

In Episode 13 of The Jennifer Kwapis Podcast, I sat down with board‑certified nutritionist Sue Zakowski to unpack how real families can make big strides in kids’ nutrition—without turning dinner into a daily showdown.

Below, you’ll find our top takeaways, in‑depth strategies, and bonus resources so you can start upgrading your family’s meals today.

💬 “It’s Not About Perfection—It’s About Tiny Victories”

Sue Zakowski“If your child tries just one new food this week, celebrate it. Small wins build confidence—both your child’s and yours.”

Perfectionist parents, take note! Sue reminds us that expecting every meal to be Instagram‑worthy or every kid to eat kale chips is unrealistic. Instead, focus on incremental progress: a successful taste test here, a veggie‑packed snack there. Over the course of weeks, these “micro‑wins” add up to major habit shifts.

✅ Real‑Life Tips to Help Your Kids Eat Healthier

1. Get Their Buy‑In Early

Kids who help choose and prepare food feel a sense of ownership—and are far more likely to taste it.

Grocery Store Adventure: Give your child a “budget” of $2–$3 and let them pick a new fruit or veggie to try.
Kitchen Co‑Pilot: Assign age‑appropriate cooking tasks: stirring, washing produce, measuring ingredients.

Pro Tip: Turn it into a game—“Can you find the red pepper? I’ll time you!”

2. Sneaky Veggie Wins

Hiding vegetables isn’t about deception—it’s about layering in more nutrition without pressure. Here are Sue’s favorites:

Smoothie Boost: Toss a handful of spinach or frozen cauliflower florets into smoothies with sweet fruits like mango and banana. Your kids won’t detect the color—or the flavor!
Baked Goods Upgrade: Add shredded zucchini or pureed pumpkin to muffin and pancake batters. Bonus: Your kids get a serving of veggies for breakfast or snack.
Sauce Power: Stir finely diced mushrooms or grated carrots into spaghetti sauce—no one notices under the cheese.

Each hack lets you slip in fiber, vitamins, and minerals, all while keeping mealtime stress to a minimum.

🍳 Protein = Power: The Simple Math Every Parent Needs

Adequate protein is essential for growing bodies, but many parents aren’t sure how much is enough. Sue’s rule of thumb is easy to remember:

(Child’s weight in pounds) ÷ 2.2 = weight in kilograms

weight in kilograms *0.8= grams of protein kids should eat per day

A 100‑lb child needs about 36 grams of protein per day.
Sources to spread across meals and snacks:
- 2 eggs (~12 g)
- ½ cup Greek yogurt (~11 g)
- 1 oz cheese (~7 g)
- ¼ cup cooked beans (~5 g)
- 1 tbsp peanut butter (~4 g)

Aim to include a protein source at each meal and snack to keep energy levels stable and support healthy growth.

🕒 Fast Prep Tips for Crazy Schedules

Busy families don’t have time for elaborate recipes. Here’s how to work smarter, not harder:

Rotate 5 Core Dinners
- Pick five easy, kid‑approved recipes (e.g., turkey tacos, sheet‑pan chicken & veggies). Rotate them weekly to simplify planning.
Mason Jar Salads & Bento Lunches
- Layer salad ingredients in a mason jar for quick lunches. Use bento‑style boxes to pack fruit, protein, and a fun treat.
Smoothie Freezer Bags
- Pre‑portion smoothie ingredients (fruit, spinach, seeds) into freezer bags. In the morning, dump into the blender with milk or yogurt.

Making extras when cooking allows you to have leftovers to prep for lunches or to have readily made proteins to meals in a pinch.

🎧 Listen & Level Up

Dive deeper into these strategies and hear Sue’s personal mom‑life anecdotes in Episode 13 of The Jennifer Kwapis Podcast.👉 Listen NOW on your favorite platform!

📲 Stay Connected

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Ready to make mealtime easier (and more nutritious) in your home? Start small, celebrate every win, and remember: progress > perfection. Let’s raise happy, healthy eaters—together!

Watch full episode here!