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NutriKidz

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Toronto, ON
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.

02/24/2026

Does your child struggle to eat when there’s something new on their plate?

Do they say things like,”eww I’m not eating that” or “I don’t like that!”

Do you feel like meals are a constant power struggle?

Is it always a fight to try and get them to just take a bite?

Food neophobia is real. It tends to peak in ages 2-5 years, right around the time when young children are seeking more autonomy at meals and learning more about their own preferences.

Pressure doesn’t work. If it did, you wouldn’t have a picky eater.

The key is learning ‘why’. They are not trying to be difficult, but they (and you) need help and support if this phase is lasting more than a few weeks.

If you’re ready to be done with the power struggles, reach out to learn how to overcome it by working together.

02/21/2026

When your kids are asking for snacks - snacks - snacks - all weekend long, here’s your reminder that snack does not mean highly processed, packaged foods. Sure those can work too, but if you want your kids eating more fibre, low sugar snacks, offer a variety of fruits (or veggies) along with some other crunchy and/or salty items and let them pick away at it.

My apple 🍎 fries are a huge hit. Slice apple into sticks (leave the skin on for added fibre) and sprinkle with cinnamon, sugar and a squeeze of lemon. If your kids love to dip you could pair this with a yogurt dip with plain or vanilla yogurt mixed with peanut or almond butter.

Happy snacking!

02/19/2026

Looking to start solids? A high chair should be a top priority. There’s so many options out there with a wide price range. Look for one that is adjustable so your child can grow with it. From experience, look for one that can be cleaned easily (you don’t need all that padding that just creates more places for food to hide!).

For my top high chair picks and more details - head over to the blog.

02/13/2026

The Texture Progression Guide is here! This is a perfect complement to the Starting Solids Guide. Head over to the website to download both of these helpful resources.

The evidence is clear - early and consistent exposure to varied flavours and textures of foods can help to desensitize the gag reflex and enhances baby’s oral-motor skills. The critical window for transitioning from smooth and soft textures is around 9 months of age.

Raise your hand if you want to avoid an extremely picky eater in the toddler years 🖐️

Looking for more individualized advice? Reach out to learn more about programs and to work together.

01/22/2026

Come shopping for cereal with me!

Yes - dietitians buy cereal

Pros:
- shelf stable source of iron among many other vitamins and minerals
- convenient and fast (part of a) meal
- kids like it
- potential to be a low sugar and high fibre food source

CONS:
- need to recognize not all are created equal and I encourage you to read the food label and determine what time of day, meal or snack, it best fits in for your child

So here’s an example of me grocery shopping and nearly buying an adorable cereal but doing my mom/dietitian diligence and seeing it doesn’t fit all the boxes to satisfy me.

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.

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!

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!

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!

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

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.

Address

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

Website

http://www.nutrikidz.ca/

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