NutriKidz

NutriKidz NutriKidz specializes in providing pediatric nutrition counselling and education to keep kids happy

NutriKidz is a Toronto-based pediatric nutrition company, specializing in nutrition counselling and education to promote health and well-being for generations to come. NutriKidz will provide education, resources and nutrition care plans tailored to meet your child's diverse and specific needs. NutriKidz has the knowledge and experience to help your child reach their health potential through nutrition interventions. In addition to individual counselling, NutriKidz promotes health and well-being by reviewing, analyzing, and modifying daycare menus. NutriKidz also works closely with corporate partners and companies. Nutrition education sessions are also available for kids, caregivers, and staff provided in group settings.

When you nail the at dinner 🤌🏻Favourite weeknight dinner are my tofu nuggets (see recipe on saved recipe stories) becau...
01/08/2026

When you nail the at dinner 🤌🏻

Favourite weeknight dinner are my tofu nuggets (see recipe on saved recipe stories) because I prep them ahead of time and they cook up fast. You can also bake them in the oven and just flip them once. Topping them with a little sweet soy sauce once they’ve crisped up adds such a delicious pop of flavour. I usually add in some chopped garlic, ginger, green onion and sesame seeds, too.

I prepped a bunch of veg on the weekend which I sautéed with a quick sauce made of water, cornstarch, soy sauce, garlic, ginger, green onion.

Would your family eat this meal??



Lastly, you can’t go wrong with pairing it with some basmati rice.

Turkey Noodle SoupTo a large stock pot, add turkey bones, skin, fill with water and add 1-2 tbsp vinegar. Allow to simme...
12/28/2025

Turkey Noodle Soup

To a large stock pot, add turkey bones, skin, fill with water and add 1-2 tbsp vinegar. Allow to simmer for at least 4-6 hours. Strain the stock. Freeze or refrigerate extra for later use and reserve 4-6 cups for soup.

To the 4-6 cups of stock, add:
Leftover turkey - 3 cups, chopped
Celery and carrots - 1 cup, diced
Pasta - 1.5 cups

Heat through until veggies and pasta are cooked.
Garnish with fresh dill and cracked pepper.

Enjoy!

Cheesy Artichoke & Spinach DipINGREDIENTS:2 packages of 8 oz. cream cheese, softened1/2 cup sour cream1/2 cup mayonnaise...
12/21/2025

Cheesy Artichoke & Spinach Dip

INGREDIENTS:
2 packages of 8 oz. cream cheese, softened
1/2 cup sour cream
1/2 cup mayonnaise
2-3 garlic cloves minced
1 cup grated parmesan cheese
1 cup grated mozzarella cheese + 1/4 cup for the top
Few cranks of ground pepper
2 bottles of artichoke hearts, liquid drained, roughly chopped (save about 1/4 jar to chop up very well)
10 oz frozen spinach, thawed, squeezed/strained to drain off excess liquid

DIRECTIONS:
Combine the cream cheese, sour cream, mayo, and garlic in a bowl and mix well.
Add the chopped artichokes and spinach and mix well. Then combine the cheese and mix well.
Pour into a baking dish and top with the remaining mozza cheese.
Bake at 400 degrees for 20-25 minutes, the first 10 covered with foil, the last 10-15 minutes uncovered, until cheese is bubbly and browned.
Enjoy with fresh baguette or whatever you like to dip with!

Bars are a convenient snack & I’m sure you all have a variety in your cupboards. However, not all bars are equal! Some b...
12/12/2025

Bars are a convenient snack & I’m sure you all have a variety in your cupboards. However, not all bars are equal! Some bars are just glorified chocolate bars.

So here are some tips to choosing a bar like a dietitian:
- aim for bar with 2-4 grams of protein
- aim for a bar with 2-4 grams of fibre
- keep total sugars less than 8 grams of sugar (that’s 2 teaspoons)
- ideally you choose a bar with a short ingredient list
- keep it nut free if you’re sending them to school (otherwise many nut-containing options provide healthy fats & protein)

If you want my downloadable guide to choosing granola bars, comment BAR and I’ll send you the list!

Growing children require regular adequate iron intake otherwise their iron stores can become low which lead a to iron de...
12/08/2025

Growing children require regular adequate iron intake otherwise their iron stores can become low which lead a to iron deficiency.

Iron Requirements by Age:
Infants 0-6 mos = 0.27 mg
Infants 7-12 mos = 11 mg
Children 1-3 yr = 7 mg
Children 4-8 yr = 10 mg
Children 9-13 yr = 8 mg
Females 14-18 yr = 15 mg
Makes 14-18 yr = 11 mg

Common Food Sources of Iron:
2.5 oz beef = 3 mg
1/4 cup beans = 2 mg
1/2 cup fortified breakfast cereal = 1.7 mg
1/4 cup lentils = 1.5 mg
1/2 cup quinoa = 1.4 mg
2.5 oz chicken = 1 mg
1 slice whole grain bread = 1 mg
1 egg = 1 mg
1 oz pumpkin seeds = 0.9 mg

Iron is an important nutrient for growing children and not all are getting what they need. Stats show that toddlers and ...
12/07/2025

Iron is an important nutrient for growing children and not all are getting what they need. Stats show that toddlers and teenage girls are likely not getting enough. Inadequate intake of dietary iron impacts energy, focus, and development.

Daily Iron Requirements:
1–3 years: 7 mg/day
4–8 years: 10 mg/day
9–13 years: 8 mg/day (boys & girls)
14–18 years: 11 mg/day (boys), 15 mg/day (girls)

How can you help your child meet their requirements?
Offer Heme Iron: Found in red meat, poultry, fish; better absorbed.

Include Non-Heme Iron: Legumes, nuts, seeds, dark green veggies, whole grains.

Pair with Vitamin C: Vitamin C (citrus, peppers, broccoli) helps absorb plant-based iron.

Limit Cow’s Milk (Toddlers): Calcium in milk blocks iron absorption and fills them up, displacing iron-rich foods.

Fortified Foods: Use iron-fortified cereals and formulas.

Cast iron cookware: cast iron deposits iron into the food you’re cooking. You can also use the lucky iron fish to add more iron to foods.

Why work with a dietitian? Because feeding kids is hard!Why not allow yourself similar successes like these families. Wh...
12/05/2025

Why work with a dietitian? Because feeding kids is hard!

Why not allow yourself similar successes like these families.

Why not feel confident in feeding your children.

Why not learn evidenced-based nutrition advice that comes from a mom of 2!

Nope, it’s not protein your kid needs more of. It’s veggies! 🥗 🥕 🥦 Many Canadian children do not eat the recommended fru...
12/04/2025

Nope, it’s not protein your kid needs more of. It’s veggies! 🥗 🥕 🥦

Many Canadian children do not eat the recommended fruit & vegetable intake guidelines. Younger children tend to have higher intakes compared to adolescents, but the stats overall are not great.

Why does it matter?
Eating a diet that is comprised of more vegetables (think 1/2 your plate coming from plants) can help lower the risk of chronic disease such as hyperlipidemia, hypertension, heart disease, and fatty liver disease. It can also support a healthy weight, improve immune function, and promote better digestion.

What can you do?
🍅 Offer veggies often, and change up how you offer veggies
🫛Consider your child’s preferences. Will they accept foods like sauces and dips and smoothies? Load those up with more veggies & greens.
🥬 Try plant-based alternatives like veggie noodles, choose beans/lentils in place of meat.
🌽 Change up the cooking methods - try roasting, air frying, grilling.
🫑 Get creative with presentation. We eat with our eyes first!
🥒 Keep cut up veggies (and dips) on hand. Pull it out as after school snacks or appetizers before dinner is ready.

What’s your favourite way to serve veggies in your house? Leave me a comment!

If you’re struggling to get your child to eat more veggies, learn how working together can help.

If we’ve worked together before, you know I’m a huge fan of family style dinners. It’s a bonus if each family member can...
12/04/2025

If we’ve worked together before, you know I’m a huge fan of family style dinners. It’s a bonus if each family member can customize their meal just the way they like it.

First pic is our meal - chicken souvlaki with tortillas, fixing and sauces, salad and fries.

Second and third pic - each kids plate. They love to share what their plate looks like and how they designed their meal that night.

This strategy creates an inviting, zero-pressure environment. I’ll sometimes push them a little to explore more foods, to make sure their plate is colourful, and to keep open minded in trying new foods.

Feeling the struggle at meals? Learn how I can help you reverse picky eating and set the stage for fun, family dinners.

We had so much fun making these school-safe, kid friendly power bites. These are simple put together, fully customizable...
12/02/2025

We had so much fun making these school-safe, kid friendly power bites. These are simple put together, fully customizable, and are a great way to involve kids in making nutritious, fibre-rich snacks.

Comment POWER BITES and I’ll send you the recipe!

Are your kids getting enough fibre? Studies show that most children are only getting about 50% of their daily requiremen...
12/01/2025

Are your kids getting enough fibre? Studies show that most children are only getting about 50% of their daily requirement.

How much do they need?

1–3 years: 19 grams
4–8 years: 25 grams
y9–13 years: 26 grams for girls and 31 grams for boys
14–18 years: 26 grams for girls and 38 grams for boys

How can you help your kids meet their targets?
- prioritize produce! Offer it every meal and snack
- choose whole grains
- boost recipes and dishes with seeds like h**p, flax, chia, pumpkin
- eat beans and lentils at least a few times each week

Follow for more nutrition tips and reach out to work together! 

Kids love those little gummies, I get it. Mine do, too!However, don’t be led by marketing into thinking they are more th...
11/27/2025

Kids love those little gummies, I get it. Mine do, too!
However, don’t be led by marketing into thinking they are more than just a cute little package of candy.
Looking for some school fruit snacks that are a more nutritious?

Try these instead:
🍎 fruit purées - apple and other fruit sauces, fruit pouches
🍓 fruit leather, fruit bars, fruit leather snacks
🍐 freeze dried fruit, dehydrated fruit, and dried fruits

Which one are you choosing?

Save for later or share with a friend! Follow for more kids nutrition tips!

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Toronto, ON

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 8pm
Saturday 10am - 4pm
Sunday 10am - 4pm

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