From the day I stepped into my first nutrition class in high school (hi, Mrs. Deakins!) I have been fascinated by the impact food has on overall wellness and its ability to heal ailments. It should come as no surprise that when I had my first child, I was deeply invested in his health and as he approached six months, I began to delve into the world of baby food research. What I found surprised me (and truth be told) made me a bit angry at the amount of misinformation out there. This is ultimately what led me to pursue becoming a Functional Nutritional Therapy Practitioner!
I’d love to share a few of my top tips for introducing solids (as well as a few favorite resources) as you dive into this exciting time…
Do Your Research
When I set out to research the best food for little ones, I found article after article on Baby Led Weaning and guides on first foods, however none of it seemed to be based on actual scientific evidence. I am all for the experiences and opinions of moms (in fact I find it to be the most helpful thing in motherhood!), however when it came to food for my son I wanted proof of what would best benefit his tiny body and immune system.
As research has proven time and time again, the food we put into our bodies plays a dramatic role in everything from proper growth, everyday health, and prevention of a myriad of diseases ranging from diabetes to cancer. As it turns out, the effects of food on babies, toddlers, and children are even more pronounced.
Ultimately, I was able to discover a few resources that were research-backed and full of great information that served as my guide when introducing food which I highly recommend to all mothers: Super Nutrition For Babies and The Nourishing Traditions Book of Baby and Child Care.
Don’t Start Food Before Six Months
While this was once a highly debated subject, now nearly all experts agree (and science supports) that barring accentuating circumstances, six months is the optimal age to begin solids. Up until this point, baby’s receive 100% of their nutrition from breastmilk or formula and their immature guts simply aren’t ready for table food.
In fact, it can do more damage than good and may even increase the risk of chronic disease later in life. So, as much pressure as Great Aunt Sally may be putting on you to force feed the rice cereal at four months, ignore her with a smile on your face and hold off until six months. (It goes without saying, but we are not doctors and your child’s pediatrician should be included in all conversations about their food and health).
Do Choose Nutrient Dense, Age Appropriate Foods
Once your little one does reach six months, however, iron reserves begin to deplete and complementary foods should be introduced. Because babies will (understandably) only be ingesting a very small amount of food to begin with, the initial foods should be very nutrient dense, contain plenty of fat, and be easily digestible. The best first foods to introduce are the ones that pack the most nutritional punch: egg yolks, bone broth, liver, grass fed meat, and sweet potatoes (mixed with coconut oil) are all excellent options.
Do Introduce One Food at a Time
Food should be introduced slowly to babies, beginning with just one new food every three days. This gives plenty of time to watch for any adverse reaction to certain foods. Additionally, when you introduce food it should be given only once daily and offered after breastmilk or formula. It’s important to monitor baby’s reaction and become aware
Don’t Stop Nursing or Formula
Continuing with that thought, breastmilk and formula should continue to be baby’s primary source of food up until a year - so don’t start weaning quite yet. They are both incredibly nutrient dense and vital for growth and development, so we’ll say it again: make sure to offer the breast or bottle to baby prior to serving food.
Do Take CPR
As difficult as it can be to discuss, I can’t talk about baby food without taking a second to talk about safety. Unfortunately choking is one of the leading causes of death when it comes to babies and children under four. Taking a course on CPR and being fully equipped on how to perform the heimlich and dislodge a piece of food is incredibly important. More than likely, you’ll never have to use it but in this situation it is worth being as prepared and knowledgeable as possible.
Don’t Ever Leave Your Baby While Eating
On the same note as above, don’t ever leave your baby unattended while eating. While it seems like common sense, as parents we are often multi-tasking and dealing with several balls in our court. Should a choking incident occur, prompt response is the key to quickly dislodging an item and opening up your little one’s airway - which you can’t do when you are switching the laundry to the dryer. Leave the mile-long to-do list for later and simply focus on (and enjoy!) meal time with your baby. (My mom tip for this is to simply have family mealtime and eat while the kids are eating! I also recommend having a variation of what baby is having - less meal prep and healthy eating is caught not taught!).
Do Consider Your Food Source
I’ve already mentioned the need for nutrient dense food, but I’d like to take it a step further and encourage you to consider where your food is coming from. Conventional produce is often laden with pesticides and GMOs, and conventional meat is often raised in CAFOs - which is both inhumane and impacts nutritional value. Whenever possible opt for organic fruits and vegetables, grass-fed/ pastured meat, and wild seafood. If you have the option to purchase local (or grow yourself) that is even better!
Don’t Buy Into the Junk
Remember the rice cereal we mentioned above? That is just the first of many ‘junk food’ options you will find that are targeted at babies and toddlers. From toddler puffs to kid’s pouches and yogurt, most options contain overly processed grains, sugar and other anti-nutrients that are making today’s children sicker than they have ever been before.
Robert Lustig, MD, a UCSF pediatric neuroendocrinologist, breaks it down quite simply, “High-fructose corn syrup and sucrose are exactly the same. They’re equally bad. They’re both poison in high doses.”
Rather than having this worry you, look at it the opposite: it means that rather than buying the food targeted towards babies and toddler, you can simply cook whole, nutritious, real food for your whole family and have your children enjoy that with you.
Navigating the complex world of food can be tough, but know that we are right behind you cheering you on every step of your journey. The effort you put in to feed your little one nutritious food will pay off for their health in the short and long term, so keep up the great work mama.
Looking for one on one help as you introduce solids to your baby? I’d love to help - you can view my current available packages here.
It’s worth mentioning again, consult your child’s pediatrician in all discussions regarding their diet and overall health. These statements have not been evaluated by the FDA and are not intended as medical advice.
References
Wilson AC, Forsyth JS, Creene SA, et al. Relation of infant diet to childhood health: seven year follow up of cohort children in Dundee infant feeding study. British Medical Journal, 1998
Scariati PD. A longitudinal analysis of infant mortality and the extent of breast-feeding in the US. Pediatrics. 1997
Percival, Mark. D.C. N.D. Infant Nutrition. Health Coach System. 1995.
Krohn, Jacqueline, M.D. Allergy Relief and Prevention. Hartly and Marks. 2000.
Fallon, Sally. Nourishing Traditions. NewTrends Publishing. 1999.
Krebs, N. Research in Progress. Beef as a first weaning food. Food and Nutrition News. 1998.
Engelmann M. D., Davidsson L., Sanstrom B., Walczyk T., Hurrell R. F., Michaelsen K. F. The influence of meat on nonheme iron absorption in infants