When I introduced solids to our eldest child four years ago, I was anxious. I was not trained in pediatric dietetics and I did not know much about infant nutrition.
How should I introduce solids?
How much should I feed her?
Should I do baby-led weaning (BLW)?
Which nutrients do babies need at 6 months?
Which products should I purchase?
AHH!
I had lots of questions and no answers.
In retrospect I realized that a big chunk of my anxiety was coming from not knowing where to begin. Not knowing which questions to ask. As an avid list writer (and lover), I didn’t even know what to put on my list (*tension builds*).
This week’s issue is not about what to feed your child or which method works best. It’s about how to PREPARE.
If I’ve learned anything as a pediatric dietitian or as a mother, I know (now) that every baby is different. Every family has different feeding goals and dreams. My objective in this issue is to provide the tools you need so that you can make informed decisions for your baby and your family. My goal is to help you secure your toolbox.
I want you to approach this milestone with more excitement than nerves. I want this experience to be fun.
In this issue we will chat about:
How to educate yourself
Which foods to purchase ahead of time
Which feeding products can be helpful
Nourishing behaviors
Ok, let’s begin!
Educate Yourself
I don’t want you to enter this milestone blindly. There is no instructional manual that comes with your baby when you give birth. You also rarely get any feeding/nutrition information from your pediatrician. If you do it’s often outdated and lacking. Seeking out education can be tricky because the internet is saturated with both useful information and misinformation.
It’s crucial to gather information from reputable, evidence-based sources. Since feeding guidelines continuously shift and are reevaluated, it’s important to follow advice that takes these revisions into consideration.
There are a lot of moving pieces when it comes to educating yourself such as:
Do I want to spoon feed purees or do I want to embark on baby-led weaning (BLW)?
How and when do I introduce water and a cup? Which type of cup?
Which nutrients are important starting at 6 months?
How much should I feed my baby?
How do I incorporate both solid and milk feeds into the day?
How do I introduce allergens?
Here are some FREE sources from trusted pediatric health professionals that offer evidence-based information on starting solids and can help answer the questions above:
I also recommend the following books and courses:
Additionally, it may be helpful to read cookbooks to gather a sense of how to prepare age-appropriate foods. If you are interested in the puree route keep in mind that purees do not need to be plain and bland. This is a wonderful opportunity to add spices and ingredients to dazzle your baby’s palate.
Lastly, I always recommend completing a CPR course before starting solids. Many local libraries or community centers offer CPR courses at affordable price points.
Food, Thinking Ahead
As I previously mentioned, I love a good list. Actually, lists PLURAL.
I like to compose a comprehensive list with all the foods I want to introduce within the first few months of solids. Then I overwhelm myself (lol). I proceed to craft mini-lists for each week which I will add to my grocery list. A list within a list, duh!
See some of my mini lists below. I try to ensure that each list incorporates different food groups, textures, and colors. I did not include spices, seasonings (salt-free), or allergens. I obviously need sub-lists.
Week 1:
Broccoli
Blueberry
Black beans
Avocado
Banana
Chicken
Iron fortified oats
Week 2:
Peas
Sweet Potato
Apple
Strawberry
Lentils
Beef
Spinach
Week 3:
Cauliflower
Zucchini
Pear
Peach
Turkey
Quinoa
Chia seeds
Keep in mind that you can purchase frozen fruits and vegetables for a more sustainable (and affordable) approach to starting solids. Babies typically eat very small quantities within the first few weeks so food waste can become abundant.
These are the shelf-stable products on my grocery list -
Peanut butter powder (allergen introduction)
Almond butter powder (allergen introduction)
Hemp seeds
Ground flaxseeds
Chia seeds
Unsalted tahini paste (allergen introduction)
Canned beans
Dry lentils
Avocado oil
Extra virgin olive oil
Cinnamon
Feeding Products
The most important product is a good, sturdy highchair. When you strip aways all the frills and flashing lights of the baby industry, most other feeding products are superfluous.
Let’s chat about highchairs. What features are important to you?
For me it’s:
Easy to clean
Has an adjustable footrest for stability and safety
Aesthetic
Grows with the child
Removable tray for easy washing
I chose the Stokke Tripp Trapp because it checked off all of my boxes. It’s pricey but I believe this is an important investment as we spend SO much time at the table. Figure out which characteristics are important to you and start from there.
Let’s talk about utensils.
If you are spoon feeding purees, feel free to explore the different utensil options on the market. I like stainless steel or food-grade silicone.
If you are doing BLW, I recommend a short-handled utensil so baby can easily maneuver it into their mouth. If the handle is too long it will be difficult for baby to steer the utensil. It’s also helpful if the utensil is shaped in a way that holds food, also referred to as self-feeding utensils. Imagine how frustrated baby would be if every time she brought utensil to the mouth, the food would slip off?!
Let’s talk about cups. I introduce an open cup at 6 months. Open cups help promote oral motor development as babies learn how to place their lips around the rim of the cup while simultaneously learning how to swallow (with assistance) a small bolus of water. It’s important to practice this skill everyday. Once baby masters the open cup, I introduce a straw cup which also reinforces oral motor skills.
Products I own and love:
Bumkins Long Sleeve Bib - I usually feed the kids without clothing and plan for bathtime after meals. I like when they get super messy and believe it aids in the sensory experience. However, in colder months or when I don’t have time for a bath, I put on these long-sleeve bibs which really minimizes the mess.
Ezpz Tiny Cup - Small enough for young babies to hold themselves.
Honey Bear Straw Cup - This is such a great tool for teaching babies how to drink from a straw. This time I will purchase the Ezpz Tiny Cup + Straw to test out.
Splat Mat - This is definitely not necessary but it’s nice to have to minimize mess.
Nourishing Behaviors
Creating happy, healthy eaters is my priority professionally and personally. I think there are many ways to go about it. Let me share my philosophies with you.
Bring them to the table
Bring her to the table while you eat; she will learn so much! This is where behavior modeling begins. This is where you show her the colors of food and let her smell the smells. Habits form now.
Let them lead the way
Pay close attention to their hunger and fullness cues so you know when to stop feeding or when to end mealtime. Let them guide you so that you may learn to honor their hunger and fullness cues.
Let them teach us about exposure therapy
Oftentimes babies will make a funny face or funny noises when they try a new food. This doesn’t mean they don’t like the food. It might mean they are overwhelmed by this new experience. Trying new foods and flavors takes time and babies need many opportunities to practice.
Let them be mindful eaters
Create a peaceful, distraction-free environment when offering meals. No phones, no TV, no toys within reach/eyesight.
Let them get dirty
Let them get food all over their faces, their bodies, their clothing. It’s part of the sensory experience which can help stimulate interest in eating/tasting the food. Try your best to avoid wiping their face while they eat. Imagine if someone wiped your face every time you took a bite - you would be annoyed! Let them be babies.
This concludes my lists, philosophies, advice for how to PREPARE. I hope you found this issue helpful. I’d love to answer questions in the comment section.
Until next time!
Warmly,
Dahlia
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Each issue has such great ideas
So many great resources and so much information! And I love the beautiful photos!