Kids nutrition - all you need to know with kids nutritionist

At Zing Wellbeing we love to help educate and help women learn as much as they can about their health - and this extends to our kids too

And in the Zing Wellbeing podcast today we’re diving into kids’ nutrition — one of the most important (and often confusing!) areas of parenting. P.S you can watch the podcast below or listen on Spotify or Apple Podcasts.

I’m joined by leading kids’ nutritionist Karina Savage, and together we unpack what’s really going on with children’s diets today, what to look out for, and simple, practical ways we can help our kids build a healthy relationship with food — without the stress, guilt, or overwhelm.

Whether you're dealing with fussy eaters, gut issues, or just want to feel confident you're giving your child the best start — this episode is packed with expert insight and down-to-earth advice you can start using today.

Why is good nutrition so important for kids?

Childhood is a time of rapid growth and development, both physically and mentally.
Nutrients from food are literally the building blocks for:

Strong bones and teeth
Healthy brain development
A strong immune system
Stable energy and mood
Healthy gut microbiome (which also impacts immunity and mental health!)

Getting the right nutrition early on also helps set up healthy habits for life, reducing the risk of issues like obesity, type 2 diabetes, and other preventable illnesses later.

You can also see 10 healthy snack recipes for kids here too

Common nutrition challenges for kids (and parents)

It’s completely normal for parents to face challenges when it comes to nutrition. Some of the most common include:

Fussy eating: Many kids naturally go through phases of rejecting new foods.
Processed food overload: Supermarkets and school canteens are full of highly processed, low-nutrient foods.
Busy schedules: Between school, activities, and work, finding time for balanced meals can feel hard.
Gut health issues: Constipation, bloating, and gut imbalances are increasingly common in kids today.
Food marketing: Children are constantly exposed to advertising for sugary, ultra-processed foods.

The good news? Small changes can make a big difference.

7 Simple Ways to Improve Your Child’s Nutrition

Here are some of the top tips from Karina Savage and the latest research:

1. Prioritise whole foods

Focus on offering foods in their most natural state — think fruits, vegetables, whole grains, lean proteins, nuts, seeds, and healthy fats.
The less processed, the better.

2. Make small swaps

Instead of huge changes, try simple swaps like:

Swap sugary cereals for oats or wholegrain options.
Swap juice boxes for water with a splash of fruit.
Swap processed snacks for cut-up veggies, fruit, cheese, or hummus.

3. Encourage variety

Expose your child to lots of different colours, textures, and tastes.
It can take 10–15 exposures before a child accepts a new food — so persistence is key!

4. Get kids involved

Let them help with shopping, choosing recipes, and preparing meals.
Kids are more likely to try foods they’ve had a hand in making.

5. Support gut health

A healthy gut is crucial for digestion, immunity, and even mood.
Include fibre-rich foods (like fruits, veggies, oats, legumes) and fermented foods (like yoghurt, kefir, or sauerkraut if tolerated).

6. Lead by example

Kids are like sponges. If they see you enjoying healthy foods, they’re much more likely to follow.

7. Relax the pressure

The dinner table shouldn’t feel like a battlefield.
Offer healthy options, but avoid forcing or bribing.
Aim for a positive, low-pressure mealtime environment.