Nourish with Karina

07/01/2026

Best TV snacks for the whole family!.. as discussed this week on !

Best Options are

🥑 High Protein, High Fat

They keep us feeling fuller for longer. They slow down digestion and send a signal to the brain telling it “I’m full”.

Mixed nuts are a fantastic option (rich in protein, healthy fats and fibre)

Hummus

Roasted Chick peas and Favva Beans

Guocamole is a brilliant option with plain corn chips.

🥔If you want some crunch and can’t go past chips, go for a plain lightly salted crisp and put it in a bowl rather than taking the bag to the couch!

If you love Doritos, a healthier swap is Grain waves- much higher in whole grains and has fewer additives.

Popcorn is the BEST crunchy snack option as it is 100% whole grain and contains fibre and iron. Go for a lightly salted such as the cobs popcorn.

If you can’t go past something sweet and need chocolate, go for dark chocolate (70%) as you are likely to eat less of it. Dark chocolate is higher in antioxidants, fibre and nutrients.

Another great option is Medjool Dates with peanut butter or my date bark slice. This one is inside my healthy kids recipe E-book along with over 100 brilliant kids snacks and main meal options.

👉👉 comment KIDS for the link.

And if you haven’t yet got my list of 60 free healthy kids snacks, comment SNACKS 🎉

Yours in healthy kids

Karina
Paediatric Dietitian, Mum of 2

03/01/2026

🎥 The other day the Channel 7 Film crew rolled up to my place to chat about frozen foods — because let’s be honest, Australians are more time-poor than ever.

Between work, after-school activities, homework, and life, families are relying on quick, easy, convenient options… and the frozen food industry has skyrocketed by around 13% year-on-year because of it.

But here’s the good news: frozen can be healthy — if you know what to look for.

I walked through some of the better options and the simple checks every parent can make:

✔️ 1. Scan the ingredients list

Shorter is better. Look for whole foods and minimal additives. Avoid long lists full of colours, flavours, preservatives and numbers.

✔️ 2. Check the sodium (per 100g)

Aim for

02/01/2026

Here are my top 3 tips for boosting nutrients (that I use for my kids!):

1️⃣ Choose wholemeal or wholegrain bread (over white)

This one swap increases fibre and often adds a little extra iron and zinc — key nutrients for things like focus, immunity and steady energy. Plus, more fibre = happier tummies. Gut health win ✔️

2️⃣ Add at least one fruit or veg

Go by what your child will accept, but always add something. Even the size of an olive still counts. It builds familiarity, normalises colour in the lunchbox, and keeps those exposures ticking over — which is how kids eventually say “yes” to new foods.

3️⃣ Include a quality protein (not processed meats)

Skip the ham and salami. They’re ultra-processed and offer no nutrition for growing bodies. Choose chicken, eggs, tofu, legumes, tuna, hummus — these give them the protein they need without the additives and salt.

👉 If you want the quickest path to easy lunchbox prep (that will make prep 90% easier), comment PLANNER 🎉

Small intentional changes, done consistently make all the difference. 💪💪

Yours in healthy families,
Karina ✨

Paediatric Dietitian, Mum of 2
Nourish with Karina

02/01/2026

31/12/2025

As a Paediatric Dietitian, this is what I look for in a kids yoghurt:

1. A short, simple ingredients list
Real food ingredients like milk, cream and cultures. I avoid products made with reconstituted milk powders or long lists of fillers.

2. “Hidden” sugars
Many kids’ yoghurts look healthy but contain concentrated fruit juice, fruit purées, or other added sugars. These all count as added sugar.

3. Sugar per 100g
Yes — milk sugar (lactose) and any real fruit will contribute to this line, but I still aim for lower is better. Under 5g per 100g is the gold standard for an everyday yoghurt.

👉👉 FOLLOW for more helpful tips on feeding kids.

✨ I have plenty more options for yoghurt, muesli bars, crackers and ice creams in my supermarket kids snacks guide. 👉👉 Comment GUIDE to grab the intro offer $4.79!

Yours in healthy families

Karina 🥭

Paediatric Dietitian
Nourish with Karina