Free Resources for busy parents at every stage!

Download these free, ready-to-use parent pocket guides and cheat sheets so you can finally start to build confidence with resources you can trust.

Confidently be the expert in your home and for your kids!

Parent pocket guides

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Parent pocket guides 〰️

A simple, no-nonsense guide to help your child feel comfortable trying new foods—without pressure, bribing, or mealtime meltdowns.

  • Step-by-step checklists and proven strategies to help your picky eater explore new foods—without the stress.

  • How to tackle 3 of the most commonly refused food groups:

    • Vegetables (yes, even the green ones!)

    • Meats & Proteins (without gagging or spitting out)

    • Mixed Dishes (so pasta and sauces aren’t the enemy!)

  • 3 easy, kid-approved recipes that encourage food exploration in a way that feels fun—not forced.

Tummy Talk

Unlock the Secret to Gut Health and How it Shapes Your Child's Immune System, Behavior, and Food Preferences.

  • Clear Benefits for Gut Health: Understand how each step impacts your child’s digestion, mood, immune system, and overall health without a huge lifestyle overhaul.

  • Holistic Tips that Work: Easy ways to support your child’s gut-brain connection and immune health, with a focus on whole foods, regular movement, and stress reduction.

  • Holistic Solutions to Picky Eating: Help your child explore new foods by addressing gut health first—a critical foundation that often affects picky eating.

Your go-to guide for simple, balanced snacks that keep kids full, focused, and fueled—without constant grazing or endless snack requests.

Perfect for moms who are over the nonstop “I’m hungry!” and need options beyond goldfish and granola bars.

  • Build nourishing combos using real, everyday ingredients.

  • A no-fuss formula for building satisfying, nutrient-rich snacks

  • 30 balanced snack ideas your kids will actually eat

  • Smart swaps + picky-eater tips to take the stress out of snack time

Gagging Vs. Choking Guide

  • The Key Differences: Understand what distinguishes gagging from choking.

  • Prevention Tips: Simple strategies to help prevent gagging and choking at mealtimes including creating a safe eating environment, choking hazards, and food preparation.

  • How to Respond in an Emergency: Instructions on what to do in case of an emergency

  • Quick Reference Sheets: Lists of foods and non-food items to be aware of that are choking hazards. Easily print and hang on the refrigerator or share with other caregivers.

Kitchen Tasks for Kids

  • Age-Appropriate Kitchen Tasks: Discover developmental tasks tailored to each age group, empowering kids to help safely and confidently in the kitchen.

  • Boost Confidence and Independence: Give your child the gift of self-confidence as they master new kitchen skills, fostering independence and a sense of accomplishment.

  • Increase Your Child’s Curiosity About New Foods

  • Enhance Family Bonding

  • Support Physical and Cognitive Development:

Why Trust Bite Sized Wellness?

At Bite Sized Wellness, every resource is built with clinical expertise, real-life experience, and a deep understanding of what families actually face when raising healthy, confident kids and eaters.

As a pediatric nurse practitioner—and a mom of three—I know the stress, confusion, and pressure that come with feeding kids in today’s world.

Bite Sized Wellness is more than a brand—it’s a trusted partner on your family’s wellness journey. A place where modern science meets parenting. A community where you’ll feel supported, empowered, and equipped to raise strong, healthy, confident kids from the inside out.

Take it in bites -

Take it in bites -