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Jessica Diamond | Kid Nutrition Expert (RDN, MPH)

@jessicadiamondrdn

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Making Feeding & Nutrition Easier
Founder @meaningfullliving + Dietitian + Mom
✨Here to End Those Food Battles
↓ Course, Guides, Podcast

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Just 10 months after playing his first tournament, Bryce found himself on golf’s biggest stage for his age—the 2026 @u.s.kidsgolf World Championship!

The course is notoriously challenging. As one of the youngest players in the field, Bryce was often relying on pounding his 3-wood into the greens while many of the other boys were hitting irons and wedges. That meant missed greens, tough recoveries, and relying on his short game all week long—but he never stopped fighting. He finished with more up-and-downs than I could count, finishing inside the top 50 in the world(!!)—a testament to just how hard he fought for every stroke.

More important than any score, Bryce left Pinehurst believing he belongs. He learned what it takes to compete with the best, and before we even left, he was already asking for a lesson with @johnnyruiz01 to get back to work and get ready to climb the leaderboard next year.

The golf was incredible, but what he’ll remember most are the friends he made from around the world, rounds at The Cradle and Thistle Dhu, and afternoons in the lake. Now I understand why so many families call this the best week of the year!

Thank you to @u.s.kidsgolf, the amazing volunteers, @midpinesinn, and @pinehurstresort for an unforgettable week. And thank you @johnnyruiz01 for believing in our Bulldog B and helping him become the golfer—and competitor—he is today! And thank you @malbon @future.buckets for helping him play in style, @foreward.golf and @pingtour for the best clubs, and @academyofputting for helping him sink putts! Can’t imagine where he’ll be in 10 more months. I have a feeling there’s a lot more caddy experience in my future.

Back home. Back to work. See you next year, Pinehurst! ❤️⛳️🌎 by @jessicadiamondrdn

It’s the first week of September, which means it’s Bread Week at Wondergarten! 🥖✨

If you’ve been following along, you know how much fun this week is — and if not, here’s a little sneak peek inside the book 🤗 with our gluten-free recipe crafted by @jessicadiamondrdn

We are overjoyed by the excitement in our community — your positive feedback has made this such a beautiful start to the year! 🌿

Don’t miss out — join us on the FREE Wondergarten App, now available in the Apple App Store and on Google Play. 💛

#glutenfree #celiac #coeliac #glutenfreerecipes #glutenfreebread #glutenfreebaking by @jessicadiamondrdn

Three months ago, you played your first round of golf. This week, you became the youngest junior club champion in the 13-and-under division. 🤯⛳️ In just 4 months, you’ve gone from your first bucket of balls to your first birdie, one stroke from breaking 90, and spending the summer hustling as the youngest kid in camp—keeping up with players twice your age and making friends everywhere you go.

This past week, you begged @fugigolf77 to let you play with the older kids in your first competitive event. We told you a top-3 finish would be nearly impossible, but you just wanted the chance to tee it up.

To no one’s surprise, you stepped onto that first tee cool as a cucumber, shot a 45 for 9 holes, and took home 1st place! 🏆 Bulldog Bryce was born, with friendships and memories to last a lifetime (👀 @fugigolf77 & @autenrieth_approach). Proud doesn’t even begin to cover it! Thank you @garyluxmusic for noticing him on the range and sparking this passion! by @jessicadiamondrdn

Did you hear?! 📢 our second edition curriculum comes with gluten-free, vegan, and fully allergen-friendly versions of ALL our recipes!! 😱🥳
Now EVERY family, regardless of dietary needs, can enjoy seasonal recipes just as easily as any other family 🙌🏻

Adapted by pediatric dietician @jessicadiamondrdn, these recipes offer suggested substitutions and adaptations to suit every dietary restriction or allergy!

This was a huge effort to integrate these adaptations and was a big part of the addition 100+ pages in each seasonal curriculum, but we are so thrilled to make the joy of baking with children even more accessible to every family 🥖🍞

Does your family have an allergy or dietary restriction? If so, we made this with you in mind! 🫶🏼

Head to our YouTube to watch our full second edition curriculum tour for more details, or head to our website to purchase!

wondergarten.net by @jessicadiamondrdn

Save this for easy reference! It’s the end of a long day + the dreaded “WHAT’S FOR DINNER?” starts while your kid is whining in the background. You open the fridge trying to scrap something together or spend way more $ than you want on delivery only for no one to be happy 🤦🏻‍♀️

Meal planning is the key to saving you time, money, your sanity, and help you make intentional family food choices…so why do we dread it every week or go periods without a plan?

Well first, it’s a task that’s no joke (especially once kids come) and takes LOTS of mental energy. Once you have a moment of quiet, binging a show sounds so much nicer than spending more mental energy planning one more thing! BUT…I would also argue it’s way harder than it needs to be because there’s some forgotten steps no one tells you about…

So if you’re struggling with meal planning or wanting to get ready for back-to-school ✏️ try:

1️⃣ Keeping a list of your fave recipes to cook AND your go-to packed lunch ideas. Use this list when you create your weekly plan. It sounds simple but saves so 👏🏼 much 👏🏼 time/energy.

2️⃣ Make a cycle weekly breakfast menu and make as many family themed meals whenever possible (taco Tuesday, pizza night etc.) The more routine and expectations you can set, the better everyone does.

3️⃣ Don’t be afraid to repeat your meal plans. I’m a major fan of a two week cycle menu that you do on repeat with slight tweaks.

4️⃣ Get good templates for your weekly meal plan, grocery list, favorite recipes etc. (➡️ get the ones I love in link in bio ✨) and keep them in a binder in the kitchen. It will streamline the process and anyone can check the menu anytime.

✨⬇️Comment PLAN below and I’ll DM you the link to my favorite meal planning templates/essentials!

#mealplanningmadeeasy #mealprep #mealplanning #toddlerfeeding #lunchbox #healthymeals #kidsnutrition #respectfulparenting #intuitiveeating #lunchboxideas #dietitianapproved #startingsolids #babyledweaning #mindfulparenting #backtoschool #homeorganization by @jessicadiamondrdn

It’s summer which means bathing suits 👙, more body & diet talk and sometimes the dreaded “am I fat?” or “I’m fat!” from our kids. Why do these comments always seem to come when we least expect it!? 🫣

When we first hear our kids say this for the first time, it feels like a gut punch for a lot of reasons! Watching our kids experience negative feelings about their body and appearance can be incredibly difficult. We so badly want to be able to magically erase those thoughts and replace them with all the amazing attributes that we see 🪄

But…before we jump in with what we want to say such as “you’re not fat” or “no honey, you’re beautiful” let’s be curious and try responding with curiosity and opening up the conversation.

👇Tell me below if your kids have talked to you about their body or body image? Or what did you learn about body image from your parents growing up? by @jessicadiamondrdn

Gotta save those 🍓! The strawberry #hack my son says is magic! 🪄 by @jessicadiamondrdn

Mixed Berry Galette - an oldie but goodie recipe. I make it every single summer and then all year by subbing in 🍑 or 🍎. It’s an eeeasy (promise) cute recipe for 4th!

But here’s the truth…I almost didn’t post this because I had a moment thinking what is a pediatric dietitian posting a recipe like this. Then I remembered I need to post what I preach so here I go…

Let’s talk dessert (a dreaded topic for so many of us parents🫣). If we want our kids not to obsess over dessert or sweets and have a guilt-free, healthy relationship with it, we need to not ONLY serve special desserts on special holidays. I know this sounds so counterintuitive but it’s true.

When we only serve special dessert on special occasions, it then becomes a really “special” item. As a culture we definitely put dessert on a pedestal, hyping up special moments by enjoying something sweet - think cake on a birthday, smash cake at a 1 yo birthday, ice cream run to reward behavior….ᴛʜɪꜱ ᴀʟʟ ᴛᴇʟʟꜱ ᴋɪᴅꜱ ᴛʜᴀᴛ ꜱᴜɢᴀʀʏ ꜰᴏᴏᴅꜱ ᴀʀᴇ ꜱᴘᴇᴄɪᴀʟ & ʜᴀᴘᴘʏ ᴛɪᴍᴇꜱ ᴅᴇꜱᴇʀᴠᴇ ᴀɴ ᴇxᴛʀᴀ ꜱᴏᴍᴇᴛʜɪɴɢ ꜱᴡᴇᴇᴛ.

➡️But here’s the problem, after we hype it up, we go back to day-to-day life where we send a TOTALLY different message about sweets which leaves our kids really confused. Understandably because were concerned about their health, we generally restrict these special dessert items and tell them something like:
•You just had dessert yesterday, no more today
•Two more bites of your broccoli and then you can have dessert
•You can have candy if you “listen” to xyz

This creates a hype-then-restrict cycle™️ which sends mixed messages to our kids and ends up leading to the opposite effect of what we intend - it makes them crave sugary foods and get fixated on dessert and sweets so much that they will jump at any chance to eat them, even when they’re not hungry.

So what we need to do is ✨ʙʀᴇᴀᴋ ᴛʜᴇ ᴄʏᴄʟᴇ ʙʏ ᴛᴀᴋɪɴɢ ᴀʟʟ ᴛʜᴇ ᴘᴏᴡᴇʀ ᴏᴜᴛ ᴏꜰ ꜱᴡᴇᴇᴛꜱ✨ so our kids can have a guilt-free, shame-free, and healthy relationship with it. ➡️Check out the link in bio for an article & podcast episode on the healthy steps we can take to break the cycle.

⬇️Comment DESSERT & I’ll DM the recipe
⬇️Did u grow up w/ food rules? Do u feel guilt w/ dessert? by @jessicadiamondrdn

“Be careful what you teach. It may interfere with what they are learning” Magda Gerber

This is one of my favorite quotes and one I needed to remind my self of today!

We were in the kitchen making this adorable sun bread for summer solstice when my son started rolling and breaking apart the dough when we were supposed to be kneading it. And then after I modeled how to make the rays on the sun, he decided to make them completely differently. ☀️

I caught myself correcting him and reminded myself not to jump in and that the bread didn’t need to come out “perfectly” and I could handle the mess. 🥖

The end result…I was reminded how much MORE they learn when we DON’T teach them🤐

🔎He wasn’t in danger or overly overwhelmed, so, I caught myself, bit my tongue and gave him the chance to explore, adjust & come up with his own creative ideas. I tried to stay calm and watch with curiosity. And I’m so glad I did…he was so focused, creative, took so much pride over his creation and figured it out on his own. I would take his smile any day over the “perfect” sun bread I was planning.

When we embrace the mess & let our kids explore in the kitchen they learn:
✨critical thinking skills
✨self confidence
✨problem solving skills
✨to listen to themselves when it comes to ideas & solutions and not always looking outwards
✨accept them & trust them for who they are
✨fine motor skills
✨independence

His attention span was longer because I didn’t take him out of his thought process 💭

Let me tell you embracing the mess & not going along with the directions is not something that comes naturally, but I can already see the fruit of my (imperfect) efforts!

⬇️How is this for you? Does the mess get to you? Do you find yourself naturally stepping back in these situations or do you have the urge to step in?

Link in bio for tips on cooking with kids! DM me for recipe! by @jessicadiamondrdn

Let’s make homemade fortune cookies 🥠(aka the cutest DIY gift & writing activity)

This is a recipe we stumbled upon…my son begged me to make them after watching a Mr. Rodgers episode. What I didn’t realize is they were suuuuper easy (was not expecting that), motivate writing & creativity (having your kid think of and/or write the fortunes), and are the ABSOLUTE cutest gift for any loved one. We will be making another batch tomorrow for Father’s Day and can assure you will be my son and husbands favorite gift by far 🥰.

What you need:
1 cup flour
3 large egg whites
3/4 cup sugar
1/2 cup butter melted
1/4 tsp vanilla extract
1/4 tsp almond extract
3 Tbsp water
cupcake tin

Full recipe at: https://www.fifteenspatulas.com/fortune-cookies/

✨ If you try them, tell me your kids cutest fortune & tag me so I can see! It always makes my day! by @jessicadiamondrdn

Let’s make 2 ingredient Fruit Leather 🍓

I know what you’re thinking, homemade fruit leather?! But stick with me. Picture a suuuuper easy recipe that needs just two ingredients and is as easy as blending & turning on the stove. Not only will your kids think you’re a rockstar chef, but it’s easy enough for them to cook with you! The end result will bring you right back to the nostalgic days of fruit by the foot, but free of dyes and added sugar. All you need is fruit, a lemon, & some time to bake and…voila!

What you need:
2 cups strawberries or fruit of choice (fresh or frozen works)
1 lemon

Directions:
Preheat over to 175 F.
Puree fruit and juice from a lemon in blender or food processor.
Transfer to pot on the stove and cook over medium heat ~10 minutes.
Pour onto a parchment lined baking sheet and spread to a thin layer.
Cook for 4-5 hours until it feels leathery and set, no longer mushy.
Cut into slices and enjoy!

✨ If you try them, tag me so I can see! It always makes my day! by @jessicadiamondrdn

Have you tried this yet? Putting on a coat doesn’t seem hard until you have kids (& need to get out the door!) Am I right!?

Enter this *magic* coat trick. They gain independence and you gain a little sanity! 😜 by @jessicadiamondrdn