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 nutrit

ion 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.

Fueling the team doesn’t have to be complicated! ⚽️🍎After a big game or a tough practice, kids need a mix of carbohydrat...
04/25/2026

Fueling the team doesn’t have to be complicated! ⚽️🍎

After a big game or a tough practice, kids need a mix of carbohydrates to refuel their energy and protein to help those muscles recover. I’ve rounded up a few NutriKidz-approved favorites that hit the sweet spot between “Mom/Dad approved” and “Kid devoured.”

🏆 The Starting Lineup:

Cheese & Whole Grain Crackers: The perfect crunchy combo of fiber and protein. Kids don’t eat cheese? Try leftover chicken or pepperette sticks.

Apple Slices & Peanut Butter: A classic balance of healthy fats and natural sugars. No nuts? No problem! Try pumpkin or sunflower seed butter instead.

Chocolate Milk: Often called the “gold standard” of recovery drinks because of its ideal carb-to-protein ratio!

Yogurt Parfait: Layered Greek yogurt with berries and a sprinkle of granola for a probiotic punch.

Turkey & Cheese Pinwheels: these portable wraps provide fibre, fat and protein for a winning combination for recovery.

What snack is your kid picking?

Pro-Tip: Aim to get a snack in within 30–60 minutes of finishing play to help them bounce back faster for the next game! 🏃‍♂️💨

04/24/2026

Fake fibre? More like fortified fibre!

Here is the truth: Your body doesn’t need a passport for your fiber. Whether it comes from a blackberry or it’s been added to your morning yogurt (often as chicory root or inulin), fiber is a carbohydrate that your body can’t digest.

While “whole food” sources are fantastic because they come with a suite of vitamins and minerals, fortified fiber is still functional. It helps with regularity, supports gut health, and—most importantly—helps bridge the “Fiber Gap” that most kids and adults are currently falling into.

Calling it “fake” is not only scientifically inaccurate, it adds unnecessary stress to parents just trying to get a kid to stay regular!

Age Group Recommended Fiber (Grams/Day)
1–3 Years 19g
4–8 Years 25g
9–13 Years (Boys) 31g
9–13 Years (Girls) 26g
14–18 Years (Boys) 38g
14–18 Years (Girls) 26g

If your child is getting their fiber from a mix of raspberries, beans, and a fiber-fortified snack, they are winning. We don’t need to fear-monger food labels to be healthy.

The game doesn’t end at the buzzer, when the clock runs out, or at the last inning - it ends when the body is refuelled!...
04/23/2026

The game doesn’t end at the buzzer, when the clock runs out, or at the last inning - it ends when the body is refuelled!

Help your young athlete, master the 3 R’s of recovery.

REHYDRATE: replaced fluid loss through sweat. Water is usually enough, but if your child is playing in the heat and/or for more than 60 minutes of intense play, add electrolytes.

REPAIR: aim for 10 to 20 g of protein to help with muscle repair.

REPLENISH: pair that protein with carbohydrates to replenish energy stores, so they can get back out there the next day

Some of my favourite and easy to put together recovery snacks:
- yogurt parfait with granola and berries
- cereal with milk and sliced banana
- chocolate milk
- trail mix with nuts/seeds, dried fruit and chocolate
- peanut butter & jam sandwich
- turkey & cheese wrap

Follow, save for later, or book with me for individual advice.

Why is chocolate milk is the “gold standard” for recovery? 1. The Golden Ratio: it naturally hits the 3:1 carb:protein r...
04/22/2026

Why is chocolate milk is the “gold standard” for recovery?

1. The Golden Ratio: it naturally hits the 3:1 carb:protein ratio, which is the sweet spot for muscle repair and glycogen synthesis.

2. Complete Protein: the whey in the casein in dairy, provide all the essential amino acids to fix those micro tears in muscles that happen during activity.

3. Electrolytes + Fluid: it’s naturally high in potassium, magnesium, and calcium to replace what was lost in sweat.

I keep my fridge stocked with Milk 2 Go (.2go) bottles so we’re always ready with a personal sized post-game replacement drink.

For kids, avoiding dairy, consider a plant based milk made from pea protein (my favourite is ).

Timing is everything!To keep those legs moving until the end of their game, kids need glucose. It’s the bodies preferred...
04/21/2026

Timing is everything!

To keep those legs moving until the end of their game, kids need glucose. It’s the bodies preferred, fast acting fuel.

2-3 hours before a game: focus on a balanced meal with complex carbs, lean protein, and some healthy fats.

Examples include:
- whole wheat wrap with chicken or turkey + an apple
- overnight oats with nut butter, yogurt, and berries
- peanut butter or almond sandwich on whole wheat, with h**p seeds, and sliced banana + glass of milk

30-60 minutes before a game: keep it simple! Opt for lower fibre and lower fat foods to prevent cramping and feeling too full.
Try these snacks:
- banana
- crackers
- rice cakes & dried fruit
- low sugar granola bar
- pretzels
- plain cereal
- applesauce or fruit pouches
- pretzels
- toast with jam

The goal: to top off glycogen stores so they have the burst of energy that they need to get them through the game.

Do you have a little athlete at home? Follow for more and reach out for individual advice.

The “Save Your Dinner” PSAHave you ever bitten into chicken that felt... crunchy? 🥴It’s happened to me twice lately, and...
04/21/2026

The “Save Your Dinner” PSA
Have you ever bitten into chicken that felt... crunchy? 🥴

It’s happened to me twice lately, and I had to share this PSA! If your chicken has a strange, tough, or woody texture, you aren’t crazy—you likely bought “Woody Breast.”

What is it?
Woody Breast is a quality issue caused by muscle fibers in the chicken breast becoming hard and stiff. While it’s not a food safety risk, it renders the meat almost inedible because of the rubbery, fibrous texture. No amount of seasoning can fix that “crunch.”

Can you save it?
Honestly? It’s tough. You can try:

Low and slow: A slow cooker or braising can help soften it slightly.

Acid: Heavy marinating with lemon or vinegar might help tenderize.

The Reality: Even with these tricks, the texture is often still off.

How to avoid it at the grocery store:

Size Matters: Aim for smaller, individual chicken breasts. Those “mega-sized” breasts are much more likely to be woody.

The “Squish” Test: When possible, give the meat a gentle press through the packaging. It should feel soft and pliable, not hard or bulging.

Go Small with Whole Birds: If buying a whole chicken, look for smaller birds, as the issue primarily affects the breast meat of larger, fast-growing chickens.

Consider Sourcing: Opting for organic or free-range brands can often reduce the risk, as these birds typically grow at a more natural pace.

Have you run into this lately? Let’s save each other from a ruined dinner—share your recent “woody chicken” sightings (or wins!) below! 👇

DietitianAdvice ParentingHacks

If you’re picky eater isn’t willing to try new foods ask yourself this: when is the last time I offered them something n...
04/14/2026

If you’re picky eater isn’t willing to try new foods ask yourself this: when is the last time I offered them something new?

Is it possible you have fallen into the habit of offering them the foods you know they like?

Is it possible you are stuck in your own rut?

So let me challenge you this:
* Aim to offer your picky eater one new food a day even if it’s just for exposure.
* Keep the portion small.
* Offer it at various meal or snack times throughout the day.

HARD TRUTH: You just need to offer it. If your kids are never challenged with new foods, you’re never giving them the opportunity to feel comfortable with new foods and they will never expand their diet.

If you are struggling with a picky eater reach out to learn more evidence based strategies to help reverse your child’s picky eating.

Weeknight meal idea - baked Greek chicken with tomatoes Ingredients: 4 chicken breasts, cubed2-3 garlic cloves, minced 1...
04/07/2026

Weeknight meal idea - baked Greek chicken with tomatoes

Ingredients:
4 chicken breasts, cubed
2-3 garlic cloves, minced
1 tbsp olive oil
1 tbsp dried oregano
1/2 tbsp lemon juice
Approx 1 dozen vine-on cherry tomatoes

Directions:
Toss cubes chicken in oil, lemon and seasoning.
Place in baking dish and bake at 325 for 18-20 minutes, then add the tomatoes and cook for another approx 5-7 minutes or until internal temperature of the chicken reaches 165.

Serve hot with rice, naan, or pita and your favourite veggies - this works well in a wrap, too!

This is a sure way to get your kids excited about eating veggies! My kids immediately thought this was fun and played an...
03/31/2026

This is a sure way to get your kids excited about eating veggies! My kids immediately thought this was fun and played and ate these veggies before touching anything else on their plates!

Not convinced your kid is ready to jump right in and eat them? Encourage some food play by putting the cut veggies back together or building something with the different shapes.

Coconut chia pudding - you’ll want this in your breakfast rotation!I portion these into jars so they are transportable b...
03/25/2026

Coconut chia pudding - you’ll want this in your breakfast rotation!

I portion these into jars so they are transportable but you can always empty into a bowl and top with a little granola for a nice crunch.

Ingredients:
500 g coconut yogurt (I used )
4 scoops unflavoured whey protein powder (I used )
2 Tbsp golden flax seeds
4 Tbsp chia seeds
6 oz berries

Mix all ingredients in a large bowl and portion into 4 jars. Top with berries. Let the pudding set in the fridge overnight.

Enjoy as is or top with your fav granola! Let me know what you think of this if you try it, in the comments below.

Nutrition:
350 kcal
37 g pro
11 g fat
9 g fibre
19 g net carbs

Nothing says you’re ready for the week ahead like a fully stocked and prepped fridge! I try to meal prep a few items eac...
03/24/2026

Nothing says you’re ready for the week ahead like a fully stocked and prepped fridge!

I try to meal prep a few items each week to make busy weekday meals less stressful. If you have a plan, even a loose plan like a cooked protein or some pre-made sides, it takes some of the mental load off.

This week I’ve got a few things prepped:
- snack boxes with fresh fruit and veggies
- pulled chicken
- roasted Greek chicken
- mixed bean and veggie salad
- quinoa
- protein-rich coconut chia pudding

What more like this? Stay tuned for recipes and what our meals look like this week.

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Toronto, ON

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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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