Pancakes for Dinner RD - Ellen Welch

04/01/2026

It’s okay if your kids don’t eat all the foods.

There’s almost always another food they will eat that provides similar nutrients. Variety builds over time—not overnight.

Fed is best.
Less pressure, less stress, more trust. 💛

Starchy veggies and fruit sometimes get a bad rap (which is silly). Your child has options for foods that are nutrient-dense. If they aren’t going for broccoli right now, try potatoes, sweet potatoes, etc. Beans are veggies too and a great way to get fiber, but if they aren’t going for beans, there are lots of fruits and veggies, grains, nuts, etc. with fiber. ⁠
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No 2 foods are “the same” - each one has something different, and sometimes that “something different” is a flavor/texture that your child will actually eat. ⁠
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If you’ve got a picky eater, my 14-page picky eater guide could be really helpful to you. DM or comment GUIDE26 and I’ll auto-send it to you!⁠

03/10/2026

Sometimes it's not about the food - it's about the approach. Pivot away from pressure and try curiosity or play instead. Without having the pressure and expectations around food, you may find that your child will be more willing to try the foods you give them.

03/03/2026

🎙️Tune In Tuesday
The Division of Responsibility in Feeding: What It Actually Means
By Ellyn Satter

Feeling overwhelmed at mealtimes? Not sure what your role should be when it comes to feeding your child?

Here’s the good news: You don’t have to do everything.
Ellyn Satter’s Division of Responsibility (sDOR) brings clarity and relief to the table—literally.

👉 Your job as the parent:
✔️ Decide what is served
✔️ Decide when meals and snacks happen
✔️ Decide where eating takes place

👉 Your child’s job:
✔️ Decide whether to eat
✔️ Decide how much to eat

This approach is about building trust—and yes, that includes trusting your child to know their own hunger and fullness cues. 💛 It helps reduce power struggles, supports a positive feeding relationship, and sets the foundation for lifelong eating habits.

Want less mealtime stress? This is a great place to start.

Drop a ❤️ in the comments if you’re working on this at home. You’re not alone!

03/02/2026

I’m a registered dietitian who specializes in picky and selective eating—and I’m also a mom of two. That means I’ve lived both sides of the plate: professionally supporting families, and personally navigating the mealtime struggles at home.

When I was deep in it, I so badly wished someone had told me I wasn’t alone. Feeding kids is hard—and yet so many parents feel like they’re failing. Between social pressures, outdated advice, and a flood of misinformation about what “normal eating” should look like, it’s easy to feel overwhelmed or discouraged.

That’s why I created this space. I want to share real, evidence-based guidance, support you through the tough moments, and help shine a light on what healthy, normal eating can actually look like for your child and family.

You’re not alone—and you’re absolutely not doing it wrong.
So glad you’re here 🤍