From Fussy Eaters to Food Freedom: How Karina Savage is Helping Parents Nourish with Confidence

If you’ve ever pleaded, bargained, or straight-up bribed your child to eat just one bite of broccoli, you’re not alone—and you’re definitely not a bad parent. In fact, you’re the exact kind of parent Karina Savage, leading Paediatric Dietitian and founder of Nourishing Kids, has spent over two decades helping.

With 23 years of clinical experience and a mission to ditch the overwhelm, Karina has become one of Australia’s most trusted voices in children’s gut health and nutrition. Her approach? Empowering parents with practical tools, a hefty dose of empathy, and a philosophy that makes food feel joyful—not stressful.

“I fell in love with food in my Nonna’s kitchen”

Karina’s journey started not in a lab, but in the loving chaos of a family kitchen. “I have very fond memories spending many special hours cooking with my Nonna,” she shares. “She taught me to love cooking wholesome, healthy food like pasta and gnocchi. I’ve been lucky to be surrounded by good cooks and great food my whole life.”

That early love of food merged with a passion for helping children while Karina was still a university student, coaching tennis in between dietetics lectures. “I realised how much I loved working with kids,” she says. “So it was a natural progression to specialise in paediatrics after I graduated.”

After years working in children’s hospitals—navigating everything from colic and reflux to complex bowel conditions—Karina built a deep respect for the intricacies of tiny tummies. And when her own child struggled with colic and later, fussy eating, everything clicked.

“I knew there had to be better support for parents,” she says. “That’s why I created Nourishing Kids—so no parent has to navigate feeding challenges alone.”

The biggest food myth parents believe? That kids will just eat what’s on the plate.

If only it were that easy.

“The biggest misconception I see is this idea that putting the food on the plate means your child will eat it,” Karina explains. “But there are SO many factors behind a child accepting food. And honestly, it often takes longer than we’d like.”

Parents also tend to tie their child’s eating habits to their self-worth—something Karina is quick to challenge.

“We often feel like we’re failing if our child isn’t eating picture-perfect meals we see on social media. But feeding kids is hard. It’s unique to every family, and we need to give ourselves grace.”

That’s where Karina’s programs and resources shine: she helps families shift from food stress to food success, using science-backed strategies (and zero judgment).

Rewriting the food script: No more “good” or “bad”

Karina’s message around food labels isn’t just about reading packaging—it’s about the language we use with our kids.

“We want children to develop a positive relationship with food. Labelling something as ‘good’ or ‘bad’ can create guilt or confusion,” she says. “Instead, we talk about ‘everyday’ foods and ‘sometimes’ foods. All foods can fit into a healthy lifestyle.”

By teaching balance and neutrality, Karina helps parents raise kids who don’t just know what to eat—they understand why it matters.

So what’s the secret to surviving fussy eating? Two words: Lower expectations.

Karina gets it—mealtimes can feel like a battlefield. But she promises there’s a better way.

“Children are still learning to trust and explore new foods. If they’re feeling pressured, it shuts everything down,” she says. “When we remove the stress and let them be curious, that’s when the magic happens.”

That mindset shift is at the heart of Nourishing Kids. Karina’s not handing out miracle cures—she’s offering real-life, family-tested strategies that parents can actually stick to. “I transformed my own fussy eater,” she adds. “I know what works, and I know it’s doable—even in busy homes.”

Snacks: the supermarket minefield

We all know the trap: shiny labels, “no added sugar” claims, and somehow still ending up with a trolley full of salty, sugary chaos. Karina’s advice? Keep it simple.

“Limit packaged snacks to 1–2 a day and go for whole foods the rest of the time,” she advises. Her go-tos include:

• Grainy toast with nut butter
• Corn chips with guac
• Crackers with hummus
• Smoothies packed with fruit and protein

“Look for snacks that offer slow-release carbs, healthy fats, and protein—that way, kids stay fuller for longer.”

Mindful munching: Teaching kids to actually listen to their bodies

In a world of constant noise, one of the most powerful things parents can do is model mindful eating.

“Babies and young children are born with the ability to eat to appetite,” Karina says. “But we can lose that skill over time.”

That’s why she encourages families to eat together—without screens, distractions, or pressure. It’s not about perfection. It’s about connection.

“We are their teachers. If we want them to eat well and feel good in their bodies, we need to show them how.”

What’s in Karina’s dream lunchbox? (Spoiler: it’s not Insta-perfect)

Forget Pinterest-worthy bento boxes—Karina’s lunchboxes are all about balance, colour, and nutrition that’s actually eaten.

For toddlers, she recommends:

• Fresh fruit and veg
• Protein (like boiled eggs or hummus)
• Healthy fats (like olives or avocado)
• Wholegrains (like pasta, grainy bread or crackers)

For tweens, it’s all about volume and involvement.
“They’ll need more food, and flavours might change,” Karina notes. “Get them involved in packing their lunch—it teaches life skills and boosts the chances they’ll eat it!”
For more tips, she directs parents to her Lunchbox Resource.

Liquid breakfasts: Lifesaver or sugar trap?

Karina keeps it real. “They’re not ideal every day, but they have a place—especially with early sport,” she says. Her advice:

• Choose lower sugar options with protein and fibre
• Pair with something whole (like fruit or toast)
• Try homemade smoothies or overnight oats when you can

Cravings tell a story—are you listening?

Karina encourages parents to take cravings seriously, not shamefully.

“Sometimes kids are stuck in a junk food loop, and it’s easy to just keep going,” she explains. “But if we step back, we can often uncover why they’re craving certain foods—and change the pattern.”

Whether it’s nutrient gaps, emotional triggers, or simple habit, there are tools to help. “Small shifts can lead to big change.”

Sugar: Not the enemy (but not a food group either)

Karina isn’t into sugar fearmongering.

“Demonising sugar makes it the ‘forbidden fruit,’ which can backfire,” she warns. “Instead, talk about balance. Sugar is a ‘sometimes’ food, and that’s okay.”

She encourages open, honest conversations around food. “Help kids understand how food fuels them—not scare them into eating a certain way.”

Karina’s final tip: Don’t trust the marketing—read the label

The supermarket can be a minefield. Karina keeps her advice clear:

1. Read the ingredient list: “If sugar is in the first three ingredients, skip it.”
2. Check the nutrition panel: Compare sugar, fibre, and salt per 100g
3. Keep it simple: “The fewer the ingredients—and the more you recognise—the better.”

She’s even created a Supermarket Snacks Guide to make label-reading easier. You can grab it here.

Leading the way for the next generation

Karina Savage isn’t just helping kids eat better—she’s transforming the way families think about food. With humour, heart, and a whole lot of wisdom, she’s taking the pressure off mealtimes and helping families actually enjoy food again.

Whether you’re dealing with a snack-obsessed toddler, a tween sugar detective, or your own food fatigue, Karina’s message is clear: “You’ve got this—and you’re not alone.”