So, you have this wee baby and suddenly, before you know it, you’re faced with a new (and super fun!) milestone: solid foods. But how do you introduce them in a meaningful, healthy way? What do you give them first? Our friend Annie Salsberg, Kabrita‘s Nutritional Science and Education Manager and mom of two shares her tips for starting off on the right foot and laying a solid (pun intended) foundation for your child’s eating habits that will last a lifetime.
When it comes time to introduce solid foods to your little one’s diet, one size may not fit all. First foods vary depending on culture, personal preference and what’s available, however there are certain developmental and nutritional considerations that all families can keep in mind.
By six months or so, most children will be ready for solid food. This is partly because of baby’s increased requirements of certain nutrients, such as iron.
What to introduce
While single grain cereals have become a common first food for baby in North America, there does not appear to be any evidence that introducing solid foods in any particular order has an advantage. In fact, prominent pediatrician Dr. Alan Greene has suggested that white rice cereal may be a factor in childhood obesity and other health concerns. He suggests parents introduce children to whole foods such as mashed fruits and vegetables and whole grains in place of processed white rice cereal.
The nutrition they need
When it comes to iron, infants 6-12 months require 11 mg daily, and toddlers 1-3 years need 7 mg per day. Some of the best sources of iron include lean meat and seafood, nuts, beans, vegetables, and fortified grain products. Pureed meat or poultry may actually be some of the best first foods to provide sources of iron as well as zinc.
By the time they reach their first birthday, most babies will be enjoying a variety of foods from all food groups, eating several meals and healthy snacks each day.
Keep an eye out for reactions
Food introduction takes time – there’s no need to rush! By introducing baby to one new food at a time, waiting three to five days before starting another, you will also be able to watch for adverse reactions.
If you notice a flare-up of eczema, diaper rash, runny nose, dark circles under the eyes, gas, constipation, diarrhea, vomiting, unusual fatigue, or excess fussiness, stop the new food and contact your baby’s health care provider. These symptoms may indicate a food-related reaction, such as an allergy or sensitivity.
When it comes to the most common food allergies, the American Academy of Allergy, Asthma and Immunology, recommends that common allergy-inducing foods such as egg, cow dairy, tree nuts, fish and shellfish be introduced gradually. For babies at higher risk for developing a peanut allergy (if an older sibling has one or they have eczema, for example) recent research recommends that peanuts be introduced between 4-11 months. Delaying introduction may actually increase the chance of developing an allergy.
Good eating habits start early
In addition to keeping an eye out for physical signs of readiness, watch out for signs baby has had enough. In order to foster healthy eating habits, it’s important not to overfeed or force-feed a baby. Some of these signals could include: turning their head away from a spoon or keeping their mouth closed.
Food introduction is an exciting time for baby, and for the whole family! Eating together is another wonderful way to encourage good eating habits. Parents are truly the best role models and can foster a respect and lifelong love for wholesome food.
Dr. Annie Salsberg is a Toronto-based, board-certified naturopathic physician and Nutritional Sciences and Education Manager for Kabrita USA. After completing her undergraduate degree focused on social studies of medicine, Dr. Annie traveled through Central America and volunteered with children and expectant mothers in a Guatemalan orphanage. There, she saw first hand the profound effect of nutrition on child and maternal health. Upon her return to Toronto, she held research positions in women’s health and child psychology at Toronto General Hospital and The Hospital for Sick Children.
Since graduating from the Canadian College of Naturopathic Medicine in 2005, Annie has deepened her knowledge of Mind Body Medicine through training at Harvard University. Her strong interest in perinatal health is complemented by Doula certification. Dr. Annie’s passion for nutrition and natural health, along with her experience as a mother of two and educator of many, inspire her work and KABRITA’s mission to help parents and healthcare professionals nourish their intuition with expert nutrition education.