Starting solids is one of the most exciting milestones in your baby’s first year. Parents often ask me: What should I give first? Should I do purées, or jump straight into finger foods? The good news is—there isn’t one “right” way. Whether you’re beginning with spoon-fed purées or trying baby-led weaning (BLW), what matters most is offering safe, nutrient-rich foods that support your baby’s growth and development.
As a dietitian (and a mom!), I’ve put together this guide to help you feel confident when choosing those all-important first bites.
IS MY BABY READY FOR SOLIDS?
Most babies are developmentally ready around6 months, but age alone isn’t enough. Look for these readiness signs:
Baby can hold their head steady and sit with little or no support.
They show interest in food – watching you eat or reaching for your plate.
They’ve lost the tongue-thrust reflex (food doesn’t just push straight back out).
They can grasp small objects or food and bring it to their mouth.
If your baby shows these signs, you’re ready to start exploring solid foods!
WHAT NUTRIENTS DO BABIES NEED MOST?
In the first year, breastmilk or formula is still the primary source of nutrition, but solids play an important role in filling key nutrient gaps. The nutrients I prioritize when recommending first foods are:
Iron:crucial for brain development and energy (needs rise sharply around 6 months).
Zinc: supports immune function and growth.
Calcium & Vitamin D: build strong bones.
Choline & Selenium: important for brain development and antioxidant defense.
That’s why I often recommend starting with iron-rich, energy-dense foods rather than only fruits and vegetables.
PUREES VS. BABY-LED WEANING: WHICH IS BETTER?
Traditional Weaning (TW) starts with smooth purées, then progresses to mashed, then soft finger foods.
Baby-Led Weaning (BLW) skips purées, offering safe, graspable pieces of food from the start. Baby self-feeds and learns to explore textures, tastes, and independence.
Many families use a combination approach, and that’s perfectly okay! What matters is that your baby is exposed to a variety of flavors and textures, while staying safe and supported.
PALM GRASP VS. PINCER GRASP
At the start, babies use a palmar grasp (whole hand) to pick up food, so larger pieces (like avocado spears or broccoli florets) are easier for them to handle. By 9–12 months, they develop a pincer grasp (thumb and forefinger), allowing them to pick up smaller foods like beans or blueberries. Offering foods in appropriate sizes helps your baby practice motor skills while staying safe.
20 BEST STARTER FOOD FOR BABIES
Here’s a list of versatile, nutrient-packed options that can be offered as purées, mashed, or BLW-style finger foods.
Iron & Zinc-Rich Foods
Beef: slow-cooked strips (BLW) or puréed with broth.
Lamb: tender meatballs or shredded.
Chicken or turkey: shredded thigh meat or puréed with veggie stock.
Egg yolk: scrambled strips or mashed with breastmilk/formula.
Lentils: soft and mashed, or patties for BLW.
Beans (black beans, kidney beans): mashed or shaped into soft patties.
Salmon: flaked, boneless, cooked until soft.
Sardines: mashed onto toast fingers.
Tofu: soft cubes or blended with avocado.
Iron-fortified baby oatmeal: thinned with breastmilk/formula.
Healthy Fats & Energy Foods
Avocado: mashed or cut into spears (with peel left partly on for grip).
Nut butters (peanut, almond): thinned and spread thinly on toast or mixed into purées (safe introduction for allergy prevention).
Full-fat yogurt: plain, unsweetened.
Cheese: soft strips of mild cheese (e.g., mozzarella).
Starting solids is a joyful milestone, but it can feel overwhelming to decide what’s “best.” Whether you choose purées, baby-led weaning, or a mix of both, the most important thing is to focus on nutrient-rich, safe, and varied foods. Prioritize iron-rich foods from the start, introduce different textures and flavors early, and let your baby explore at their own pace.
Remember solids are about learning, not perfection. Keep mealtimes relaxed, offer family foods when possible, and always supervise closely. With variety, patience, and a positive environment, you’ll be setting the foundation for a healthy relationship with food.
Ready to help your baby thrive with Baby-Led Weaning? Enroll in Baby’s First Bites and get hands-on tips, meal ideas, and expert guidance to make mealtimes fun and nutritious.
Smoothies can be a fun, nutritious, and practical way to offer a variety of nutrients to babies, especially on busy days or when appetite is low. As a dietitian, I appreciate how smoothies can incorporate fruits, vegetables, healthy fats, and protein into one easy-to-consume blend. They’re also a helpful option when introducing new flavors or allergens in a gentle, familiar form. That said, while smoothies have their place, they should complement, not replace whole foods during the complementary feeding stage. Babies need to explore different textures and practice chewing to support oral development and build long-term healthy eating habits. Whole foods remain the foundation, and smoothies are simply one of the many tools we can use to support a positive feeding experience.
Let me address some common myths and questions about smoothies.
1) ARE SMOOTHIES SUITABLE AS A STANDALONE SNACK OR COMPLETE MEAL?
It depends on what you include. A basic fruit and milk blend is more of a snack. For a smoothie to qualify as a meal, it needs a balance: protein (e.g., Greek yogurt, tofu), healthy fats (e.g., avocado, nut butter, ground flax seeds, chia seeds), and an iron rich food (e.g., fortified cereal, spinach). On busy days when convenience is key, such as breakfast on the go, a well-balanced smoothie can serve as a standalone option. On other occasions, it’s best paired with finger foods like toast or cheese cubes to support chewing skills and sensory exploration.
2) WHOLE FRUITS OR SMOOTHIES?
Offering whole fruits is important, especially for supporting oral-motor development, like biting, chewing, and learning to manage different textures. These are key skills that build the foundation for lifelong eating habits. However, smoothies can still play a supportive role, especially in the early months of starting solids. For babies who are just beginning to explore new tastes and textures, a smoothie can feel familiar, similar to purées, and offer a gentle introduction to a wider variety of nutrients. The key is balance: smoothies can complement whole foods, but they shouldn’t replace opportunities for your baby to touch, hold, bite, and chew real foods.
3) WHEN IS THE RIGHT AGE TO INTRODUCE SMOOTHIES?
Smoothies with a puréed texture can be introduced from around 6 months of age, once your baby is developmentally ready to start solids. However, it’s important to pay close attention to what goes into the smoothie. Many recipes contain a significant amount of milk or milk alternatives, which can displace iron-rich foods that are critical at this stage. For that reason, I generally recommend waiting until around 9 months before offering smoothies more regularly especially those made with milk as a main ingredient. Early in complementary feeding, our priority is to maximize iron intake and absorption to support your baby’s growth and brain development.
4) WHAT BLENDER WORKS BEST?
You don’t need an expensive, high-powered blender to make baby-friendly smoothies. Most standard or mid-range blenders can handle soft fruits and liquids well enough to create a smooth consistency that’s safe for babies. That said, if you plan to regularly blend tougher ingredients like frozen fruit, nuts, or leafy greens or make your own baby purées or thinker smoothie, a high-powered blender can be a worthwhile investment for smoother blends and long-term use in the kitchen.
5) SHOULD I ADD PROTEIN OR COLLAGEN POWDER?
For babies under two, protein needs are typically met through a balanced diet with whole foods. Adding protein or collagen powders is not only unnecessarybut may also introduce excess nutrients, added sugars, or unwanted ingredients like fillers and preservatives. Unless specifically recommended by your pediatrician or dietitian, it’s best to offer natural protein sources such as plain yogurt, tofu, nut butters, or cooked legumes. These whole foods provide protein along with other important nutrients without the risks that can come with supplements.
6) WHAT ABOUT SUGAR IN SMOOTHIES?
This is a common concern and an important one. While fruits do contain natural sugars, when they’re blended into a smoothie along with ingredients like yogurt, milk, healthy fats, and fiber (vegetables), the overall impact on blood sugar is much more balanced. Unlike fruit juice, which lacks fiber and protein, a well-composed smoothie retains the whole fruit and offers a combination of nutrients that help slow down sugar absorption. Think of it as “pre-chewed” food, nutritionally similar to what your baby would get from eating those ingredients individually. The key is using whole, minimally processed ingredients and avoiding added sugars or sweetened products.
7) WHAT IF MY BABY STARTS PREFERRING SMOOTHIES OVER WATER OR MILK?
This is a valid concern, especially if smoothies become a frequent part of your baby’s diet. To help prevent over-reliance, I recommend using Ellyn Satter’sDivision of Responsibility feeding model, a widely respected approach developed by a dietitian and social worker. In this model, caregivers decide what, when, and where food is offered, while the child decides if and how much they eat. This means you’re in control of when smoothies are offered and how often they appear on the menu.
To avoid smoothies becoming a preferred or overly fixated food, keep their presentation neutral. Serve them occasionally as part of a meal or snack, rather than labeling them as a treat or reward. When we overemphasize a particular food, especially in an excited or restrictive way, it can create a “forbidden fruit” effect, making that food more desirable than it needs to be. Keeping smoothies in regular rotation, without the hype, helps your child view them as just another food option among many.
8) WHAT MILK SHOULD I USE IN SMOOTHIES?
Whole cow’s milk or unsweetened fortified soy milk is ideal, as their nutrient profile closely matches infants’ needs. If allergies are a concern, work with a dietitian to find suitable alternatives.
9) HOW TO OFFER SMOOTHIES? SPOON, STRAW, OR CUP, WHAT’S BEST?
Spoon:For thicker, smoothie-bowl-style textures, encourage self-feeding by offering baby-friendly spoons. This supports fine motor skills and independence at mealtimes.
Straw/cup: For drinkable smoothies, the texture should be smooth enough to sip without much effort. Use a sturdy straw or open training cup to support oral motor development. Avoid thin straws, as they can be difficult for babies to use and are harder to clean properly.
10) WILL SMOOTHIES SUPPRESS APPETITE?
Not necessarily. Portion control matters more. A small smoothie may supplement hunger, while a larger one may serve as a meal replacement. Always leave room for future meals and respect the baby’s internal hunger cues.
11) IS THERE A RISK OF DEVELOPING A “SWEET TOOTH”?
Only if sweet smoothies dominate your baby’s diet. Babies naturally prefer sweet flavors, but that doesn’t mean they’re destined to crave only sweet foods. By regularly offering a variety of tastes including savory, sour, bitter, and umami, you’ll help your baby develop a more balanced palate and reduce the likelihood of strong sweet-food preferences later on. Variety is key when it comes to shaping healthy, adventurous eaters.
12) ARE SMOOTHIES THE SAME AS JUICE?
No! they’re quite different. Unlike juice, which often contains only the extracted sugars from fruit and lacks fiber, smoothies are made from whole foods and retain their natural fibers and nutrients. When prepared thoughtfully with a mix of fruits, vegetables, protein, and healthy fats. Smoothies offer a much more balanced and nourishing option. Just be sure to avoid using fruit juice as the main base, as this can increase the sugar content without adding much nutritional value.
PRACTICAL TIPS FOR BUSY FAMILIES
Introducing solids can feel overwhelming, especially for busy parents. Smoothies can offer a flexible, nutritious option when used thoughtfully alongside whole foods. Here are practical, evidence-informed tips to make smoothies work in your baby’s routine without compromising on safety or developmental goals.
1. Batch Smoothie Prep for Convenience
To save time, prepare a large batch of smoothie and portion it into silicone ice cube trays or small freezer-safe containers. Once frozen, transfer the cubes into a labelled zip-top bag for easy access. Defrost small portions overnight in the fridge or gently warm in a water bath (never microwave directly in plastic). This method helps reduce food waste and ensures you always have a nutritious option on hand.
2. Iron Integration is Key
Iron is a critical nutrient during the first year of life especially from 6 months onward. To ensure smoothies support your baby’s iron needs, consider blending in iron-rich additions like:
A spoonful of iron-fortified baby cereal
A handful of baby spinach (lightly steamed for better digestion)
A small amount of cooked red lentils. Pairing these with a vitamin C-rich fruit like mango or strawberry may help enhance iron absorption.
3. Support Allergen Tolerance Through Early Introduction
Smoothies can be a gentle and practical way to introduce common allergens. For example:
Add a spoonful of full-fat plain yogurt (dairy)
Blend in soft tofu or fortified soy milk (soy)
Include smooth peanut butter, almond butter, tahini, or sunflower seed butter. Start with small amounts and offer the same allergen on multiple occasions over time to support tolerance, following your pediatrician’s guidance, especially if there’s a family history of allergies.
4. Encourage a Variety of Flavours and Textures
To help your baby develop a well-rounded palate, rotate smoothie ingredients regularly. Introduce a mix of:
1tbspiron-fortified oat cereal (or a small handful of spinach)
1/4tspground flaxseed
1 tspunsweetened nut/seed butter (optional)
Instructions
Blend until smooth, adjust consistency with breastmilk, formula, or water. Serve in bowl or cup depending on preference.
Want more tips on how to build a balanced and nourishing smoothie? Read this post for practical ideas and ingredient combinations that support your family’s health whether you’re starting solids, navigating picky eating, or just looking for easy, nutritious options.
BOTTOM LINE
Smoothies can be a nutritious, flexible addition to a baby’s diet, especially for busy families navigating the early stages of solids. When made with whole food ingredients and offered in age-appropriate ways, they support exposure to a variety of flavors and nutrients. However, they should not replace opportunities for babies to explore textures and develop chewing skills through whole foods. As a dietitian, I encourage caregivers to use smoothies as a complement to balanced meals, introducing them gradually, varying ingredients, and trusting their baby’s ability to self-regulate intake. With the right approach, smoothies can be part of a healthy, positive feeding journey.
If mealtimes with your little one often feel like a battle, you’re not alone. My online class Peaceful Mealtimes is designed to give you practical tools, proven strategies, and confidence to help your child eat better without the stress and power struggles. Join today and bring calm back to your family table.
Introducing solids is an exciting milestone – messy, yes, but full of learning and discovery. If you’re starting Baby-Led Weaning (BLW), you’ve likely spent time thinking about safe textures, iron-rich foods, and how to reduce choking risks. But one question that often gets overlooked is: What cooking oil should I use when preparing food for my baby?
As a mom and dietitian, I know how overwhelming the oil aisle can be. From avocado oil to ghee to the “should I avoid palm oil?” debate, it’s easy to feel lost. The truth is fat is essential for babies’ growth, brain development, and nutrient absorption. But not all fats are created equal. This guide will help you understand which cooking oils are most suitable for your little one, especially in the first year of life.
WHY FATS MATTER IN BABY’S DIET
Babies need more fat in their diets than adults. In fact, 40–50% of their total calories should come from fat in the first year. Healthy fats support brain and nerve development, help absorb fat-soluble vitamins (A, D, E, and K), and provide energy for all the crawling, babbling, and growing your baby is doing.
Cooking oils are one way to provide these beneficial fats. A drizzle of oil can also help soften textures and enhance the taste of vegetables, grains, and proteins, making foods more enjoyable for babies exploring solids.
WHAT TO LOOK FOR IN A COOKING OIL FOR BABIES
When choosing a cooking oil for your baby, especially during the early stages of Baby-Led Weaning (BLW), the quality and nutritional profile of the oil really matters. First, look for oils that are rich in healthy fats, particularly unsaturated fats like monounsaturated and polyunsaturated fats. These support your baby’s brain development, hormone production, and the absorption of fat-soluble vitamins such as A, D, E, and K. It’s also important to choose oils that are minimally processed, look for labels that say “cold-pressed,”“virgin,” or “unrefined,” as these methods help retain more nutrients and avoid harmful chemicals or excessive heat during production.
Another key factor is smoke point, which refers to the temperature at which oil begins to break down and produce harmful compounds. For cooking methods like sautéing or pan-frying, you’ll want oils with a moderate to high smoke point (e.g., avocado oil, ghee, or refined coconut oil) to keep meals safe and nutritious. For drizzling over food or using in no-cook recipes like dips or baby hummus, lower smoke point oils like extra virgin olive oil are perfectly fine. Also, consider the oil’s flavour, mild-tasting oils are usually better accepted by babies who are just getting used to different textures and tastes. Lastly, choose oils without added salt, preservatives, artificial flavours, or colourings. Simpler is always better when feeding little ones, especially in their first year of life.
BEST COOKING OILS FOR BABIES
Here are baby-friendly oils you can feel good about using in your kitchen:
Avocado Oil
Why it’s great: High in heart-healthy monounsaturated fats and vitamin E
Smoke point: Very high (~270°C), ideal for cooking and pan-frying
Taste: Neutral and light, making it baby-friendly
How to use: Drizzle over roasted veggies or use for sautéing soft meat strips
Coconut Oil
Why it’s great: Contains medium-chain triglycerides (MCTs) that are easily digestible
Smoke point: Medium (~175°C)
Taste: Slightly sweet, which some babies love
Note: Use in moderation due to higher saturated fat content
How to use: Works well in baby pancakes, sweet potatoes, and baby muffins
Extra Virgin Olive Oil (EVOO)
Why it’s great: Rich in antioxidants and anti-inflammatory compounds
Smoke point: Moderate (~160–190°C), best for light cooking or drizzling
Taste: Mild and fruity
How to use: Stir into baby-friendly pasta or mashed lentils for extra flavour and nutrition
Ghee
Why it’s great: Clarified butter that’s lactose-free, rich in vitamin A and short-chain fatty acids
Smoke point: High (~250°C)
Taste: Nutty and aromatic
How to use: Perfect for Indian or Asian-inspired BLW dishes like soft lentil patties or veggie rice
Unsalted Butter
Why it’s great: Offers fat-soluble vitamins (especially A and D), a familiar taste
Smoke point: Low (~150°C), so best for light cooking
How to use: Melt a little into porridge or spread thinly on toast
Sesame Oil (in moderation)
Why it’s great: Flavourful and contains both mono- and polyunsaturated fats
Note: May be allergenic; introduce with caution and as per your pediatrician’s guidance
How to use: Add a drop to stir-fried soft tofu or baby noodles for older infants (8–9 months+)
Red Palm Oil (Sustainably Sourced)
Why it’s worth considering: Widely used in Asian cooking and contains a mix of saturated and unsaturated fats, along with vitamin E
What to note: Choose MSPO-certified (sustainable) red palm oil if possible
How to use: In traditional dishes like baby-friendly nasi lemak or vegetable curry with minimal spices
OILS TO AVOID OR USE WITH CAUTION FOR BABIES
Not all cooking oils are created equal, some may look harmless on the label but are actually less suitable for your baby’s delicate system. During the first year of life, babies are especially vulnerable to certain fats, additives, and industrial processing methods. As a dietitian and mom, I always encourage families to keep baby’s first foods as close to whole and minimally processed as possible, including the oils we cook with.
1. Avoid hydrogenated or partially hydrogenated oils
These are industrially processed fats that contain trans fats, which have been strongly linked to heart disease, inflammation, and impaired brain development. Although most countries are phasing out trans fats, they can still sneak into processed foods and some commercial oil blends, especially in products like margarine, baked goods, or instant noodles. Always check the label, and steer clear of any ingredient list that mentions “partially hydrogenated oils.”
2. Highly refined vegetable oils
Corn oil, soybean oil, sunflower oil, and conventional canola oil are also worth using with caution. While these oils are commonly used in households and restaurants, they undergo heavy processing and are often extracted using high heat or chemical solvents. This not only strips away beneficial nutrients, but can also increase oxidation, which contributes to inflammation in the body. Some of these oils are also high in omega-6 fatty acids, which, when consumed in excess and without enough omega-3s, may promote an imbalanced inflammatory response, not ideal for growing bodies.
3. Flavoured oils or blends with additives
Oils infused with garlic, chilli, herbs, or artificial flavours may sound gourmet, but they can be too strong for babies’ developing taste buds and digestion. Some may also contain preservatives or allergens not suitable for infants. Save these oils for family meals after baby’s first year.
4. Nut oils like walnut or peanut oilshould be introduced cautiously.
While nuts can be part of a baby-safe diet when introduced properly (and under pediatric guidance if there’s a family history of allergies), these oils can be more allergenic and unstable when heated. If you’re introducing nut-based oils, do so gradually, with supervision and preferably in cold applications like drizzling over cooled food.
5. Reused cooking oils, such as oils used for deep-frying.
These oils break down at high temperatures and can produce harmful compounds that aren’t suitable for any age, let alone babies. Always use fresh oilfor baby’s food, and avoid giving them anything that’s been fried in reused or overly heated oil.
PRACTICAL TIPS FOR PARENTS
When introducing cooking oils into your baby’s meals, simplicity and moderation are key. Babies don’t need large amounts of oil, just a small drizzle (about 1/2 to 1 teaspoon per serving)is enough to add healthy fats without overwhelming their tiny digestive systems. A little goes a long way in softening textures, improving mouthfeel, and making food more palatable, especially for naturally bitter vegetables like spinach or broccoli.
One helpful approach is to rotate between different oils to offer a variety of healthy fats. For example, you might use avocado oil when roasting vegetables one day, and olive oil to sauté baby’s scrambled eggs the next. This diversity helps ensure a more balanced intake of monounsaturated, polyunsaturated, and saturated fats, all of which play different roles in growth and development.
Always consider how the oil is used. For higher heat cooking like stir-frying or baking, choose oils with a higher smoke point like avocado oil, ghee, or refined coconut oil to reduce the risk of harmful byproducts. For finishing touches or no-cook dishes, like stirring into mashed lentils or drizzling over baby-friendly porridge, extra virgin olive oil or cold-pressed oils work beautifully and add a subtle flavour boost.
Be mindful when introducing oils that are more allergenic or culturally less familiar, such as sesame or peanut oil. If there’s a history of food allergies in your family, consult with your pediatrician or a pediatric dietitian before introducing these oils. When you do introduce them, do it one at a time and observe your baby for any signs of allergic reaction over the next few days.
Lastly, trust your baby’s cues. Some babies may initially resist the new mouthfeel that added oils bring, and that’s okay. Keep offering small amounts and pair them with familiar foods. Remember, you’re not just feeding a baby, you’re laying the foundation for a lifetime of healthy eating habits, and every thoughtful choice you make adds up over time.
BOTTOM LINE
There’s no single “perfect oil” for every baby. The key is to choose oils that are wholesome, age-appropriate, and support your baby’s nutritional needs. Whether you’re preparing soft scrambled eggs with olive oil or stir-frying tofu with a dash of ghee, rest assured, your efforts to nourish your little one are meaningful and impactful.
If you’re ever unsure about introducing a particular oil, speak to your pediatrician or a registered dietitian who’s experienced in baby feeding.
Every baby is different, and so is every family kitchen. But with a little guidance, choosing healthy fats can be simple, nourishing, and even fun. Happy cooking!
Ready to help your baby thrive with Baby-Led Weaning? Enroll in Baby’s First Bites and get hands-on tips, meal ideas, and expert guidance to make mealtimes fun and nutritious.
Babies may be small, but their personalities can be really big and often show up the most at mealtimes! If you’ve ever wondered why your baby is so different from your friend’s baby, or even from your older child, you’re not alone. Personality-based baby feeding can help you understand how temperament affects mealtime behaviors and guide you in creating an approach that works for your little one.
As both a dietitian and a mom, I know firsthand that feeding isn’t just about offering nutritious food, it’s about understandingwhoyou’re feeding. And that means paying attention to your baby’s temperament.
Let’s talk about what that means and how you can support your baby’s eating journey in a way that suits their unique little self.
WHAT IS TEMPERAMENT IN PERSONALITY-BASED BABY FEEDING?
Temperamentis basically your baby’s natural way of reacting to the world. Some babies are calm and slow-to-warm-up, while others are intense and energetic from day one. These traits are believed to be inborn and tend to stay quite stable as your child grows, though they can shift a bit with experience and support.
And guess what? You also have a temperament! Sometimes your style matches well with your baby’s, and sometimes it feels like you’re speaking two different languages. That’s okay. The key is to be aware of it.
When it comes to personality-based baby feeding, understanding temperament can help reduce stress, increase connection, and make mealtimes more enjoyable. Recognizing your baby’s temperament allows you to shape personality-based baby feeding strategies to suit their unique needs. Let’s check out!
7 TEMPERAMENT TRAITS AND HOW THEY AFFECT FEEDING
Here are some common temperament dimensions that can show up during mealtimes and some practical, gentle tips for each.
1. Activity Level: The Wigglers vs. The Watchers
Some babies are super chill—they’re happy to sit with a few toys, quietly play, and observe the world around them. Then there are the babies who seem to be born moving! Even before they can crawl, they’re already twisting, rolling, and trying to explore everything.
If your baby is more of a “watcher,” they may enjoy sitting in the high chair, slowly exploring new foods with their hands or fingers. Mealtimes with them can feel more calm and focused.
But if you’ve got a little “wiggler” who can’t sit still, you’re not alone! These babies may not enjoy long meals in the high chair and might get bored or fussy quickly. For them, it often helps to offer smaller meals or snacks more frequently throughout the day.
Tip: Don’t stress if your active baby doesn’t want to sit for long. Let them explore food in short bursts and keep mealtimes fun, not forced.
Every baby has their own rhythm, some eat slow and steady, some like to grab a bite and go. Both are okay!
2. Biological Rhythmicity: The Clock Baby vs. The Go-with-the-Flow Baby
Have you noticed that your baby gets sleepy, hungry, or cranky at the same time every day? That could mean your little one has a strong internal rhythm, which is a natural body clock that runs like clockwork. Some babies nap and poop on schedule, while others are more unpredictable. You just never know when they’ll be hungry or ready to sleep.
For babies with a regular rhythm, sticking to a consistent schedule for meals and naps can really help. They feel more secure knowing when food is coming. You’ll probably find it easier to plan your day too, such as fitting in a quick lunch or grocery run during nap time!
But if your baby is more flexible or random in their cues, it’s okay to take a more laid-back approach. Follow their hunger signs, maybe they’re not hungry at the usual 12pm lunch, but ready to eat again at 1:30pm instead. Go with the flow.
Tip: In many Malaysian homes, meals tend to follow routines naturally, like bath after meal. These gentle patterns can help build a sense of rhythm too.
And yes, juggling naps, milk, solids, and everything else can get overwhelming. If you’re not sure where to start, it’s okay to try out a simple schedule and adjust from there. Your baby will guide you.
3. Distractibility
Some babies can sit and focus on their food; others get distracted by everything. A small sound, a passing cat, or even the shadow on the wall can pull their attention away from the plate in front of them.
This is called distractibility, and just like adults, some babies can tune things out better than others. For babies who are still learning how to chew and swallow safely, distractions can make things a bit trickier (and sometimes a little messy).
To help your baby stay focused during mealtimes, try to reduce distractions as much as you can. Turn off the TV, put away toys, and maybe let the pets chill in another room for a while.
Tip: If your baby’s high chair is near their play area, try throwing a thin cloth to cover the toys. Out of sight, out of mind!
A calm, simple eating environment helps your baby focus on tasting, chewing, and learning all about food. And for babies who get distracted super easily, keeping things quiet and predictable can make a big difference.
4. Approach vs. Withdrawal
Some babies jump straight into new things without blinking; others prefer to take their time, slowly warm up, and observe first before trying anything new.
Starting solids is definitely one of those big new things! And just like adults, babies respond differently. Some are super excited to eat, while others need time to get used to new tastes, smells, and textures.
Here’s how I often see it play out:
The Observers: These babies are the slow starters. They might frown, poke at the food, or just stare at it for a while. This is normal! Give them time to explore and don’t rush them. Let them touch, smell, and get familiar first. In our culture, sometimes the pressure from excited grandparents “Eh, you don’t like it?” can make us feel worried, but trust your baby’s pace.
The Eager Eater: These babies are ready to eat from day one! They open their mouths wide, reach for food, and don’t seem fussy at all. You might find yourself saying, “Wah, you like everything?!”
The In-Between Baby: Most babies are somewhere in the middle. Maybe they love banana the first time but need a few tries to enjoy carrot or tofu. That’s okay! Exposure and patience are key.
Tip: Whether your baby is a little hesitant or very adventurous, follow their lead. Try not to compare with other babies—every child learns in their own way and time. Some babies need 10–15 exposures before they accept something new. That baby who rejected porridge on day 1 might love it by day 10.
5. Adaptability: Go-with-the-flow or Needs Time to Adjust?
Adaptability is about how easily your baby or toddler can handle changes, especially when switching from one activity to another. For example, going from playtime to mealtime, or leaving the playground when it’s time to go home.
Some babies are very flexible. You say, “Time to eat!” and they come happily. Others need more time to adjust. They might fuss, cry, or resist when asked to stop playing even if they’re hungry.
This is completely normal. If your child struggles with transitions, one of the best things you can do is create a simple pre-meal routine to help them shift gears smoothly. This gives their body and brain a heads-up that it’s almost mealtime.
Your pre-meal routine doesn’t need to be fancy. A few simple steps repeated daily can make a big difference. For example:
Washing hands
Cleaning the table together
Saying a short blessing or mealtime phrase
Singing a little song
These steps create a sense of rhythm and predictability that helps less adaptable children feel more secure and prepared.
Tip: Some toddlers do really well with visual routines, like a chart showing pictures of “wash hands –> sit down –> eat.” It helps them understand what’s coming next.
Every child is different. If yours needs a little extra time or support to adjust between activities, that’s okay. A consistent routine gives them the comfort and structure they need to enjoy mealtimes with less stress.
6. Attention Span & Persistence: Focused or Frustrated Easily
Some babies stay focused and keep trying, even when something is difficult. Others may lose interest quickly or give up if things don’t go smoothly.
This is where persistence comes in. It’s a great quality (even if it sometimes feels like “stubbornness” to us parents!).
For example, a very persistent baby might insist on feeding herself. She wants to hold the spoon, grab the food, and do it all on her own—even if most of it ends up on the floor! It can be messy and tiring, but this determination is actually a good thing. She’s learning through practice.
On the other hand, a less persistent baby may give up easily. If self-feeding feels too hard, she might just push the food away or wait for you to feed her instead. That’s okay too! These babies often just need a little more encouragement, patience, and small steps to build their confidence.
Tip: Whether your baby is strong-willed or more laid back, try not to rush. Offer support when needed, but let them take the lead as much as they’re willing. Feeding is not just about nutrition, it’s also about learning skills and building independence.
Every child develops at their own pace. The goal isn’t perfection, it’s helping your baby feel safe and supported as they learn.
7. Intensity of Reaction: Big Feelings or Calm and Quiet?
Some babies feel things deeply and they show it! I sometimes joke that this is the “Drama King or Queen” trait. These little ones might cry loudly when they’re unhappy, squeal with joy when they’re excited, or push food away with dramatic faces when trying something new.
On the flip side, some babies are much more mild. Even if they’re feeling unsure or uncomfortable, it might not show on their faces at all. These babies are harder to “read” because their reactions are subtle.
When it comes to feeding, high-intensity babies might react strongly to new tastes, textures, or even temperature. That doesn’t always mean they dislike the food, they just feel everything a little more! So don’t worry if your baby makes a funny face or gags slightly the first few times. It could just be their way of processing something unfamiliar.Smile and calmly say, “It’s okay, we’ll try again another day.”
Tip: Try to stay calm and neutral during mealtimes. If your baby sees a big reaction from you, positive or negative, they might copy that. The goal is to let them decide how they feel about a food, without any pressure.
Whether your baby is super expressive or quiet and gentle, all reactions are normal. With time, patience, and repeated exposure, most babies will get used to new foods in their own unique way.
RESPONSIVE FEEDING: THE HEART OF BABY FEEDING PERSONALITY TYPES
Responsive feeding means tuning in to your baby’s hunger cues, respecting their personality, and creating a positive mealtime experience. Whether you’re breastfeeding, formula-feeding, doing puree or baby-led weaning, your baby’s personality matters.
Some days will be smooth. Some days, your baby might throw food, cry, or refuse to eat. That’s okay. Take a deep breath. Every mealtime is a chance to build trust and connection.
BOTTOM LINE
Feeding isn’t just a task, it’s a relationship. Your baby is learning so much every time they sit at the table, not just about food, but about trust, safety, and joy.
You know your baby best. Observe, adapt, and above all, enjoy the journey. Their little quirks today will be your sweet stories tomorrow.
What have you noticed about your baby’s feeding personality? Share with us, I’d love to hear from you!
Struggling with picky eating? Enroll in Peaceful Mealtimes and turn mealtime battles into calm, happy family moments.
As parents begin the exciting (and sometimes overwhelming) journey of introducing solid foods to their baby, one common question comes up again and again: Should I start with purees or go straight to baby-led weaning (BLW)?
The truth is, it doesn’t have to be one or the other. In fact, combining both approaches can be a practical and positive way to support your baby’s development and meet their nutritional needs.
FIRST, LET’S TALK ABOUT THE GOALS OF STARTING SOLIDS
Whether you’re offering purees or finger foods, the objectives remain the same:
Meeting your baby’s growing nutrition needs
Encouraging independent eating and skill development
Minimizing the risk of choking through safe feeding practices
These goals can be achieved using a flexible, responsive feeding approach—one that respects your baby’s developmental readiness and your family’s comfort level.
WHAT IS BABY-LED WEANING (BLW)?
BLW involves offering your baby soft, age-appropriate finger foods from the start, allowing them to self-feed. It supports the development of fine motor skills, oral coordination, and a healthy relationship with food through exploration and autonomy.
That said, BLW isn’t all-or-nothing. Some babies benefit from a mixed approach—especially when it comes to certain textures or nutrients.
For example:
You might offer a preloaded spoon of iron-rich puree (like lentils or chicken) alongside soft finger foods.
Or, you may use spoon-feeding occasionally when your baby is tired, frustrated, or showing signs they need extra support.
This is still responsive feeding—as long as you’re following your baby’s cues and allowing them to lead the experience.
WHAT ABOUT PUREES
Purees are not “bad” or “wrong.” In fact, many BLW-friendly families use purees in a baby-led way. The key difference lies not in the food itself, but in the feeding style:
a) Are you forcing or coaxing the baby to eat more than they want?
b) Or are you offering the spoon and letting your baby decide whether to take it?
This is where preloaded spoons come in—they allow babies to self-feed with purees, offering the best of both worlds.
CONSIDER YOUR BABY’S PERSONALITY
Every baby is different, and their preferences and readiness can guide your approach.
a) The Independent Explorer
These babies want to do everything themselves. They may refuse to be spoon-fed and dive right into self-feeding with gusto.
b) The Cooperative Diner
These babies are happy to accept spoon-feeding, especially if it means mealtime is faster and smoother.
c) Most babies
Fall somewhere in between—and their preferences may shift over time.
Responsive feeding means tuning in to what your baby needs, rather than sticking rigidly to one method.
BOTTOM LINE
You don’t have to pick sides in the puree vs. BLW debate. A flexible, baby-led approach can include:
A variety of textures and flavors from the start
Iron-rich foods offered at least twice a day
Opportunities for self-feeding with both finger foods and preloaded spoons
A calm, pressure-free environment that encourages exploration and enjoyment
What matters most is that your baby develops positive mealtime experiencesand builds a healthy relationship with food—one bite at a time.
Looking for more tips to make Baby-Led Weaning simple and successful? Join our online course, Baby’s First Bites, and discover practical strategies, recipes, and guidance to help your baby enjoy mealtimes.
Traveling as a family is exciting, but it can also expose us to new germs, disrupt routines, and increase the chances of feeling rundown. Don’t get me wrong—I love exploring new places, but I’ve learned that packing a few essentials and keeping some health basics in mind can really make a difference. Here are my top six tips for staying healthy on the go, especially if you’re traveling with children.
1. CHOOSE YOUR PRIORITIES BEFORE YOU GO
Eating while traveling will never be exactly like eating at home, and trying to maintain every aspect of your usual routine can add unnecessary stress. Instead, take a moment before you leave to decide on a few key things that matter most to you when it comes to meals and family routines.
For my family, one of my “non-negotiables” is eating with my children. When we travel with family and friends who don’t have young children, the need for early dinners is sometimes misunderstood. Many times, people suggest feeding our toddler separately so we can enjoy a “grown-up” dinner later. While this works for some families, we prioritize eating together, even on vacation, as it maintains a sense of normalcy and helps the trip run more smoothly. This may occasionally go against the group’s preferences, but it’s a priority for us.
Everyone’s priorities will be different, and that’s perfectly okay! Before heading on a trip, take some time to think about what’s important to you regarding meals and routines. Defining these boundaries can make your travels more enjoyable and help preserve what matters most to your family.
2. STAY AT AN AIRBNB OR A PLACE WITH SMALL KITCHEN
This is one of my top travel recommendations! When traveling with young children, staying somewhere with a kitchen—like an Airbnb—makes a world of difference. We avoid hotels unless they come with a kitchen because it’s so much more convenient to have a space to store food, prepare meals, and make snacks for the day. A kitchen also gives you the flexibility to eat with your child in a relaxed setting, rather than dining out for every meal.
Having access to a kitchen is truly a huge stress reliever! And depending on the size of your group, it’s often as affordable as or even cheaper than booking hotel rooms.
3. GROCERY SHOPPING
When you arrive at your destination, make a quick stop at a nearby grocery store or mini market to pick up some essentials. Look for convenient, nutritious staples like bread, cereal, fresh milk, fruits, crackers, or any family favorites.
A day of sightseeing and activities requires long-lasting energy. Hotel breakfasts often rely on refined carbs, which may cause blood sugar spikes and lead to energy crashes. Choose a balanced breakfast with protein, fiber, and healthy fats to help keep you full and energized for longer. If you’re staying somewhere with a kitchen, consider how many meals you plan to eat out. For breakfast, I like to stick to simple options like oatmeal, toast, peanut butter or eggs. These are quick to prepare and provide a solid nutritional start to the day. This simple step makes it easy to stay on track with meals and avoid the expense (and stress) of dining out for every meal.
4. PACK NUTRITIOUS SNACKS
When traveling, finding snacks that aren’t just salty or sugary treats can be a challenge. While it’s fine to enjoy those occasionally, offering more nourishing options can help everyone feel better and keep energy levels stable throughout the trip.
If possible, pack homemade snacks like healthy cookies or muffins for the journey. If that’s not an option, make sure to add nutritious snacks to your grocery run when you arrive. A few wholesome snacks on hand can make a big difference in keeping everyone satisfied and happy.
Aim to have at least one meal a day packed with fruits and vegetables. These nutrient-dense foods boost the immune system and keep energy levels steady. If possible, try adding fresh fruits to breakfast or snack times to aid digestion and improve nutrient absorption. In areas where food safety might is a concern, opt for cooked vegetables or peeled fruits to avoid potential contamination.
Here are some additional ideas to sneak more fruits and veggies into your family’s diet while traveling:
Smoothies on the Go: Many hotels offer smoothie options that include fruits and vegetables like spinach, kale, or carrots. Grab one for a quick and nutritious snack.
Portable Produce:Bring easy-to-pack fruits and vegetables like apple slices, grapes, guava, berries, carrot sticks, cucumber, and cherry tomatoes. These travel well and are great for snacking on the road.
6. PROBIOTICS FOR DIGESTIVE HEALTH
Traveling often throws our digestive systems off balance. Irregular schedules, unfamiliar foods, and exposure to new bacteria can lead to bloating, constipation, food poisoning, and traveler’s diarrhea (TD). Among these, bloating and constipation are especially common when traveling.
Probiotics—typically a mix of beneficial bacteria such as Lactobacillus, Bifidobacterium, and Saccharomyces—are helpful in maintaining digestive balance. They work by forming a protective barrier along the intestinal lining, which guards against harmful bacteria entering the body through food or water.
Incorporating probiotics into your daily routine can support digestion and strengthen immunity, particularly when traveling. It’s best to start taking probiotics at least two weeks before your trip to allow the beneficial bacteria to establish in the gut. For optimal effectiveness, continue taking them throughout your travels and for at least two weeks after returning home.
Key Points for Selecting a Travel-Friendly Probiotic:
Shelf Stability: Choose a probiotic that doesn’t require refrigeration to ensure it remains effective on the go.
Expiration Check: Verify that the expiration date extends beyond your travel dates to maintain its potency.
CFU Count: Aim for a probiotic with around 30 billion CFUs (colony-forming units), which is generally recommended for travel-related digestive support.
Diverse Strains: Select a formulation containing multiple strains, especially Lactobacillus and Bifidobacterium, to support a balanced and resilient gut flora.
7. PACK IMMUNE-BOOSTING SUPPLEMENTS
It can be challenging to get a variety of nutrients while traveling, so taking a quality multivitamin or immune-boosting supplements can be beneficial. Elderberry has become a travel essential in our family, thanks to its immune-supporting benefits during trips.
While research (here, here) on elderberry is still developing and limited studies exist, early findings show that elderberry can reduce the severity and duration of colds and flu-like symptoms when taken at the first sign of illness. Though it doesn’t prevent you from getting sick, elderberry seems to strengthen the immune system’s response, helping the body fight off viruses more effectively by potentially stopping their replication.
To get the most benefit from elderberry while traveling, it’s essential to start taking it within 24 hours of feeling any symptoms. This timing can make a notable difference in limiting the duration and intensity of illness. Here’s how to use it during travel:
Timing Matters: Begin with elderberry as soon as you sense the onset of symptoms. Taking it within the first 24 hours of symptoms may maximize its effectiveness.
Therapeutic Dosing: Follow dosing instructions on the bottle, usually 2-4 times per day at the onset of symptoms. For travel, I keep it in our kit and use therapeutic doses a day before and during travel to support our immunity when we need it most.
Convenience for Travel: Elderberry comes in various forms—liquid, capsules, gummies, and even powder—making it easy to pack and take on the go.
A Pre-Trip Routine: On past trips, we’ve given therapeutic doses to everyone before flights or long travel days. For the first time, no one came down with a fever or worsened symptoms, and we were able to enjoy a healthier trip.
Be aware that elderberry is generally safe for adults, but it’s essential to talk to a healthcare provider for guidance on its use, especially for young children and anyone with autoimmune conditions.
8. PRIORITIZE REST AND RECOVERY
Excitement and packed schedules can cut into sleep, but quality rest is essential to stay healthy. Aim for at least 6 hours of sleep per night, as this helps your immune system stay resilient. Consider packing a few sleep aids like melatonin (remember, less is more with melatonin), a portable white noise machine, or comforting items like a favorite pillow or blanket to help you relax. Smartphones also have “bedtime” settings that remind you to wind down at a certain hour, ensuring you get the rest needed to recharge for the day ahead.
9. PRACTICE GOOD HYGIENE AND MINIMIZE GERM SHARING
Hand hygiene is one of the most effective ways to avoid picking up germs while traveling. Carry hand sanitizer for times when soap and water aren’t available, and be mindful of sharing utensils, cups, or water bottles—especially if someone in the family has a cold or runny nose. While sharing is caring, avoiding germ transfer helps everyone stay healthy and enjoy the trip.
10. GET A FLU SHOT BEFORE YOUR TRIP
One of the most effective steps to keep your family healthy on vacation is to get the flu shot. Research consistently shows that flu vaccines not only reduce the likelihood of contracting the flu but also lessen the severity and duration of symptoms if you do get sick. For added protection, plan to get the flu shot at least two weeks before your trip to give your immune system time to build up resistance.
If you and your children haven’t received your flu shots yet, make it a priority before traveling. This small step can make a big difference, helping you enjoy a healthier, more worry-free vacation.
BOTTOM LINE
With these strategies in place, you’re ready to make the most of your travels while keeping everyone in the family feeling their best. Remember, small health-conscious choices can make a big difference in enjoying a smooth and illness-free vacation!
Feeding a picky eater can be challenging, often turning mealtimes into battles filled with stress, tears, and frustration. When a child refuses multiple meals or consistently rejects new foods, it’s natural for parents to feel concerned and even resort to rules like the “three-bite rule” or offering dessert only if dinner is eaten. However, these approaches often increase the stress of mealtimes, leading to more food refusals, tantrums, and anxiety. This guide will help you navigate feeding a picky eater in a way that fosters a positive relationship with food and reduces mealtime stress.
WHY DO CHILDREN BECOME PICKY EATERS?
Picky eating often begins as children transition from infancy to toddlerhood, as their growth slows and their willingness to try new foods declines. This can be a normal part of development, but other factors may contribute:
Routine and Structure
Consistent mealtime routines help children build an appetite and associate specific times with eating.
Regular meals and snacks about 2.5 to 3 hours apart, with only water offered in between, support a balanced appetite.
Temperament
Some children may naturally be more sensitive or cautious, and this can affect their willingness to try new foods. Consider your child’s temperament and how it might influence their eating behaviors.
Medical or Sensory Issues
Conditions like acid reflux, constipation, or sensory processing challenges can make eating uncomfortable, contributing to picky eating.
Mechanical issues, such as difficulties with chewing or swallowing, can also play a role. If you suspect an underlying issue, consult a healthcare provider for tailored advice.
THE DIVISION OF RESPONSIBILITY
Registered dietitian Ellyn Satter introduced a model called the Division of Responsibility (DOR), a framework that creates boundaries while honoring a child’s natural appetite and preferences. DOR outlines distinct roles for both the parent and the child, allowing parents to guide mealtimes without pressuring children to eat. By respecting these roles, parents can ease the stress around meals and help children build lifelong healthy eating habits.
PARENT’S RESPONSIBILITIES IN FEEDING
1. WHEN the child eats
By age one, children typically benefit from three meals and two or three snacks a day.
Snacks should be scheduled and not constant, as this allows children to build up a natural appetite before meals.
2. WHERE the child eats
Family meals at the table provide consistency and foster positive social interactions around food.
Studies show that children who have regular family meals tend to make healthier choices, perform better academically, and have a lower risk of engaging in risky behaviors.
3. WHAT the child is offered
Parents are responsible for choosing which foods to offer. Aim to provide a balanced meal with diverse food groups. Avoid becoming a “short-order cook” by preparing special meals solely to meet your child’s preferences.
CHILD’S RESPONSIBILITIES IN FEEDING
1. HOW MUCH to Eat
Allow children to decide how much food to eat, respecting that their appetites can fluctuate day-to-day.
Avoid pushing children to “clean their plate” to help them develop a healthy relationship with their hunger and fullness cues.
2. IF They Choose to Eat
Especially with toddlers and young children, it’s normal for them to occasionally refuse a meal entirely. Trust that they are listening to their body’s signals, and avoid turning this into a power struggle.
TIPS FOR REDUCING MEALTIME STRESS
To create a positive and low-pressure mealtime environment, consider these strategies:
1. Respect Your Child’s Appetite
If your child isn’t hungry, avoid force feeding. Forcing a child to eat can lead to negative associations with mealtime and weaken their sensitivity to hunger cues and fullness cues.
2. Remove Pressure
Avoid incentives or ultimatums like “two more bites for dessert” or “if you finish, you get screen time.” Even well-intentioned praise for eating can increase pressure. Instead, keep mealtimes relaxed and focus on enjoying the experience as a family.
3. Limit Distractions
Minimize iPads, TVs, and toys during meals. Creating a calm environment allows children to focus on their food and listen to their body’s signals of hunger and fullness.
4. Get Kids Involved in Food Prep
Let children help with age-appropriate tasks like rinsing vegetables, stirring batter, or setting the table. Involving them in meal preparation encourages a positive attitude toward food and can increase their willingness to try new things.
5. Sneak in Nutrients Thoughtfully
While “sneaking” vegetables or other refused foods into favorite dishes should not replace exposure to whole vegetables, it can be a helpful strategy for nutrient intake (short term only). Smoothies, sauces, and casseroles are great options for adding hidden veggies or proteins.
BOTTOM LINE
Picky eating can be frustrating, but it’s helpful to approach mealtime with patience and flexibility. By implementing a balanced approach to your child’s feeding responsibilities, involving them in the kitchen, and setting consistent routines, you’re laying a strong foundation for positive eating habits. Picky eating can be a phase, and with patience, your child will likely develop a healthier relationship with food over time.
I completely understand how challenging it can be to make these changes, and I appreciate the daily struggle of living with a child who has a limited diet. It can be overwhelming and exhausting, and many parents tend to unfairly blame themselves. You’re not alone! If you need more personalized help, I’m here for that too. I’ve successfully worked with many families to create custom action plans to get a child—or the whole family—back on track with healthy eating.
Looking for support in implementing the Division of Responsibility in Feeding in your household? Check out my Peaceful Mealtimes online course here.
When considering the most important nutrients for pregnant moms, many people immediately think of folic acid, iron, and perhaps Vitamin D. Similarly, when it comes to nutrients crucial for babies starting solids, iron often tops the list. While these are indeed essential, there’s another vital nutrient that deserves attention for its role in growth and development: Omega-3s, particularly DHA.
DHA is essential for brain and eye development in babies, and it supports heart health, mood stability, and cognitive function in moms. Let’s dive into why DHA is so important for both mom and baby.
OMEGA-3S
Not all omega-3 fatty acids are created equal. Among the 11 types, the three most important are ALA, EPA, and DHA.
Alpha-Linolenic Acid (ALA): ALA is the most common omega-3 fatty acid in the our diet and is primarily found in plant-based sources such as walnuts, seeds (flax, chia, hemp) and oils (canola, soybean, walnut, flaxseed). ALA is a an essential fat because it cannot be made by the body and is needed for normal human growth and development. While ALA can be converted into EPA and DHA, this conversion process is quite inefficient in humans.
Eicosapentaenoic Acid (EPA): EPA is found primarily in fatty fish and seafood. It plays a significant role in reducing inflammation throughout the body, which is crucial for preventing chronic diseases such as heart disease and arthritis. EPA also has benefits mental health, potentially reducing symptoms of depression.
Docosahexaenoic Acid (DHA): DHA is a key structural component of the brain, retina, and many other parts of the body. It is essential for brain development and function, making it particularly important during pregnancy and early childhood. DHA can be obtained either through conversion of ALA or directly from food sources rich in DHA, such as fatty fish, seafood or DHA-fortified foods.
THE CONVERSION OF ALA TO DHA
While ALA can be converted into EPA and then DHA, this conversion process, which primarily occurs in the liver, is highly inefficient, with rates reported to be less than 15%.
Additionally, studies have shown that increasing ALA intake during pregnancy does not significantly raise DHA levels in the blood (here, here). Therefore, consuming foods rich in DHA directly (or DHA supplements) is crucial for ensuring an adequate supply of this essential nutrient during pregnancy, supporting both maternal and fetal health effectively.
The active form of DHA found in foods is more beneficial than the converted form from ALA.
WHY IS DHA IMPORTANT DURING PREGNANCY?
DHA plays a crucial role in the development of a fetus’s cell membranes, particularly in the brain and retina. Ensuring adequate DHA intake during pregnancy and the first few years following birth is therefore very important. Prior to birth, the DHA required for proper fetal development is provided by placental transfer from the mother. Following birth, babies must receive DHA through breast milk, formulas fortified with DHA, or DHA supplementation (e.g., fish oil).
Brain Development:Throughout pregnancy, DHA requirements increase, especially during the third trimester. As pregnancy progresses, maternal blood volume expands, and both the placenta and the developing baby require more DHA. Therefore, DHA is required to support fetal growth and brain development, especially during the third trimester when the fetus undergoes a rapid “brain growth spurt.”
Eye Development:DHA is also essential for the development of the eyes, as it is the major fatty acid found in the retina, constituting approximately 93% of all omega-3 fatty acids. This high presence of DHA underscores its significance in eye health and visual development.
Studies indicate that during the last trimester, a fetus receives approximately 67 mg of DHA daily from the mother. This requirement increases to 70-80 mg daily during breastfeeding. The substantial demand for DHA during pregnancy and breastfeeding can deplete the mother’s DHA stores to below pre-pregnancy levels by up to 50%, and it can take months to partially replenish these levels. This depletion may pose health risks for the mother, including postpartum depression.
Research has demonstrated that sufficient DHA intake during pregnancy results in several positive outcomes for babies, such as better social behaviour, higher social development scores, enhanced verbal intelligence and reduced risk of pre-term labor, pre-eclampsia, and low birth weight.
RECOMMENDATIONS FOR PREGNANT MOMS
When it comes to recommendations for omega-3s, the guidelines can vary depending on the source. To help clarify, I’ve summarized some of the key recommendations below:
Consume 2-3 servings of low mercury fish per week, 8-12 ounces of fatty fish in total.
RECOMMENDATIONS FOR MOMS:
Those who are pregnant or breastfeeding should aim to consume 200 to 300 mg of DHA each day, which means eating 8 to 12 ounces (2 to 3 servings) per week of a variety of fish lower in mercury.
RECOMMENDATIONS FOR BABIES AND TODDLERS
The Institute of Medicine (IOM) has not established specific intake recommendations for EPA and DHA. The current recommendations for total omega-3s intake for babies aged 0-12 months is0.5g per day, and for toddlers aged 1-3 years old, the recommendation increases to 0.7g ALA per day. These targets can be met if the mother is adhering to her recommended DHA intake and breastfeeding.
Children should consume two servings of fatty fish per week.
A serving size is about:
Ages 1-3 years: 1 ounce
Ages 4-7 years: 2 ounces
Ages 8-10 years: 3 ounces
11 years and older: 4 ounces
RECOMMENDATIONS FOR CHILDREN:
Offer ultra-low mercury fish weekly, aiming for at least 2 x 1 oz. servings of DHA rich options per week.
Offer low mercury fish once every two weeks.
Offer moderately high mercury fish once every month.
Avoid high mercury fish for babies altogether.
THE FOOD SOURCE OF DHA
DHA is primarily found in fatty fish and shellfish such as salmon, herring, sardines, and trout. However, it’s important to be mindful of mercury levels, especially for pregnant women and children.
High-mercury fish like fresh/frozen tuna (big eye), tilefish, shark, swordfish, king mackerel, marlin, and orange roughy should be completely AVOIDED during pregnancy and up to 2 years old for your baby’s safety.
But don’t worry, there are plenty of low-mercury fish options packed with DHA to help you meet your nutritional needs.
ULTRA LOW-MERCURY FISH
Here are some ultra-low mercury fish (0.06 ppm of mercury or less) and rich in DHA. Offer these fish as often as you like, aiming for at least twice per week.
**The fish in bold are high in DHA with at least 0.4g DHA/100g** (reference)
Anchovies 江鱼仔
Atlantic mackerel 大西洋鲭鱼
Black sea bass 黑鲈鱼
Butterfish 奶油鱼
Catfish 鲶鱼
Clam 蛤蜊
Crawfish 小龙虾
Flounder 比目鱼
Haddock (Atlantic) 黑线鳕
Mullet 鲻鱼
Oyster 牡蛎/生蚝
Plaice 欧蝶鱼
Pollock 狭鳕
Salmon (Atlantic farmed, fresh, canned) 三文鱼
Sardine 沙丁鱼
Scallop 扇贝
Shad 西鲱
Shrimp 虾
Smelt 胡瓜鱼
Sole 鳎鱼
Squid 鱿鱼
Tilapia 罗非鱼
Trout, freshwater 淡水鳟鱼
Whiting 怀廷鱼
LOW MERCURY FISH
Offer low mercury fish (0.07 and 0.15 ppm of mercury) once every two weeks.
Atlantic croaker
Cod 鳕鱼
Crab 螃蟹
Hake 无须鳕
Herring 鲱鱼
Lobster (American and spiny) 龙虾（美洲和刺龙虾）
Pacific chub mackerel 太平洋黑鲭鱼
Perch (freshwater and ocean) 鲈鱼（淡水和海洋）
Pickerel 狗鱼
Skate 鳐鱼
Canned light tuna 罐装淡金枪鱼
Whitefish 白鱼
Buffalo fish 牛鱼
Carp 鲤鱼
Sheepshead 羊头鱼
Tilefish (Atlantic Ocean) 方头鱼（大西洋）
MODERATELY HIGH MERCURY FISH
Offer moderately high mercury fish (0.16-0.25 ppm) once every month.
Halibut 大比目鱼
Mahi mahi 鲯鳅鱼
Monkfish 安康鱼
Snapper 红鲷鱼
Spanish mackerel 西班牙鲭鱼
Striped bass 条纹鲈鱼
Weakfish / sea trout 海鲂鱼
HIGH MERCURY FISH
The following fish, with mercury levels between 0.25 and 0.45 ppm, are considered very high in mercury and should be completely avoided for babies and pregnant moms.
King mackerel 鲭王鱼
Marlin 枪鱼
Orange roughy 橙鲷
Shark 鲨鱼
Swordfish 剑鱼
Tilefish (from Gulf of Mexico) 方头鱼（墨西哥湾）
Big eye tuna 大眼金枪鱼
Bluefish (Atlantic) 蓝鱼（大西洋）
Chilean sea bass 智利海鲈鱼
Grouper 石斑鱼
Sablefish 黑鳕鱼
Tuna albacore / white tuna, canned 长鳍金枪鱼 / 白金枪鱼，罐装
Tuna albacore / white tuna, fresh/frozen 长鳍金枪鱼 / 白金枪鱼，新鲜/冷冻
Tuna yellowfin 黄鳍金枪鱼
White croaker / Pacific croaker 白石首鱼 / 太平洋石首鱼
NOT A FISH EATER OR PICKY EATER
If you find it challenging to consume fish regularly during pregnancy or you have a picky eater at home, consider omega-3 enriched eggs, which typically provide 75-100mg of DHA per serving.
FOR FORMULA-FED BABIES
For babies who haven’t started solids yet, they rely on breastmilk or formula for their DHA needs. If you’re breastfeeding, prioritize consuming DHA-rich foods to benefit both you and your baby. If formula feeding, opt for a formula with approximately 11.5 mg/100 mL of DHA, similar to the average level found in breast milk. This ensures your baby receives adequate DHA for healthy development.
EPA+DHA OR DHA ONLY
A common question is whether babies need both EPA and DHA or just DHA. While EPA is important for immune and heart health at any age, it isn’t stored in significant amounts in the brain and retina. DHA, on the other hand, is crucial for early development, especially for the brain and eyes. This is why healthcare professionals often emphasize DHA when talking about omega-3s during pregnancy and early childhood. However, since healthy fats support overall brain health and neural connectivity, it’s beneficial for babies to have adequate levels of both EPA and DHA.
IF YOU EAT FISH, DO YOU STILL NEED DHA SUPPLEMENTS?
You might wonder if consuming fish provides enough DHA, do you still need to take DHA supplements as part of your plan for nutrition during pregnancy.
Pregnant and lactating women shouldconsume 2-3 servings of a variety of fish weekly. However, even with this recommendation, you may not reach the desired DHA levels. The DHA content varies across fish species, and commonly consumed fish in Malaysia, like Indian mackerel (kembong), anchovies (ikan billis), yellow-tail and yellow-stripe scads (selar kuning), tuna (tongkol), torpedo scads (cincaru), Indian and short-fin scads (selayang), pomfret (bawal), red snapper (merah), king mackerel (tenggiri), merine catfish (jahan) and stingray (pari) have lower DHA levels compared to fish like salmon, herring, or canned white tuna.
In light of this, DHA supplementation offers a convenient solution to ensure you meet your daily DHA requirements. It simplifies monitoring your DHA intake, guaranteeing adequate levels each day, irrespective of variations in fish consumption.
Cod liver oil contains fish oil but because it also contains vitamin A, it should be AVOIDED in pregnancy.
WHAT ABOUT VEGAN?
Since fish is not a part of vegan diets and may also be excluded from certain vegetarian diets, obtaining enough DHA solely through diet can be challenging. While fish remains the best source of DHA, there are plant-based alternatives (ALA) such as walnuts and flax seeds that are rich in Omega-3 fatty acids.
Unfortunately, the conversion of ALA to DHA is inefficient, making it difficult to obtain adequate levels solely from plant-based sources. Therefore, I recommend considering an Omega-3 supplement containing at least 200 mg/day to ensure sufficient DHA intake. Additionally, for those following a vegan lifestyle, there are now vegan-friendly DHA supplements (Microalgae Oils) available, derived from algae rather than fish, providing a reliable source of this essential nutrient without compromising dietary preferences.
WHAT ABOUT ALLERGIC TO FISH?
Finned fish and shellfish are considered two different top allergens. Finned fish include species like salmon, cod, and sardines, while shellfish include shrimp, crab, and lobsters.
If your child is allergic to shellfish, it doesn’t necessarily mean they will be allergic to finned fish, as the two are biologically different. Both types of fish should be introduced EARLY and OFTEN when your child shows all signs of developmental readiness for starting solids, typically around six months.
Also, fish bones can be a choking hazard. Be sure to carefully check for bones when offering fish to your baby!
HOW TO CHOOSE AN OMEGA-3 SUPPLEMENT
There are various omega-3 supplements available on the market, when it comes to choosing an omega-3 supplement for your child, there are several important factors to consider:
1. Quality and Purity
Third-Party Testing: Ensure the fish oil manufacturer provides documentation of third-party lab results showing the purity levels of their fish oil, down to the particles per trillion level.
Manufacturing Standards: Check the quality standards the manufacturer uses. Reputable standards include the Norwegian Medicinal Standard, the European Pharmacopoeia Standard, and the Council for Responsible Nutrition’s 2006 monograph. These standards guarantee quality by setting maximum allowances for toxins.
2. Form of the Supplement
Child-Friendly Forms: Since children often find capsules difficult to swallow, look for omega-3 supplements in the form of jelly, oil, gel capsules, or chewable tablets.
Gummies Caution: Fish oil gummies are popular, but the typical dosage required to meet daily omega-3 needs might be high, leading to a high sugar intake and potential cavities. Be cautious of this and try to balance with other low-sugar options.
3. Dosage and Safety
Age Appropriateness: Choose a supplement suitable for your child’s age. Always follow the instructions on the package and do not exceed the suggested dosage.
Avoid Choking Hazards: For children under 3 years of age, avoid giving capsules as they are a choking hazard. Opt for gummies or liquid forms instead.
4. Source of the Supplement
Refined Oils vs. Fish Liver Oils: Purchase supplements made from refined oils from the flesh of fish rather than fish livers. Cod liver oils, which contain fish oil, vitamin D, and pre-formed vitamin A (retinol), can be problematic due to the fat-soluble nature of vitamin A. Excessive intake can cause serious health issues. Different brands contain varying amounts of vitamin A, so be mindful of the Recommended Dietary Allowance (RDA) for your child’s age:
1 to 2 years: 250 mcg
3 to 6 years: 300 mcg
7 to 10 years: 400 mcg
10 to 12 years: 575 mcg
BOTTOM LINE
In addition to their well-known benefits for heart health, cholesterol levels, and brain function, omega-3 fatty acids are especially important during pregnancy and infancy. DHA, a type of omega-3, is vital for the development of the fetal brain and eyes, particularly in the third trimester and early childhood.
Omega-3 fatty acids play a crucial role in promoting various aspects of overall health, including heart health, cholesterol levels, and brain function.
When it comes to desserts and treats for children, finding the right balance is crucial. Restricting sweets can backfire. Research indicates that the more attention we give to desserts or treats, the more fixated a child becomes. This fixation can lead to sneaking and increased consumption, potentially causing children to internalize guilt as they perceive sweets as a forbidden food. However, it’s essential to provide useful tips to help children be mindful of sweets, as giving in to these requests may reinforce the behaviour and lead to further demands.
In this post, I will outline a healthy approach to handling desserts or treats with children.
WHAT IS SWEETS? TREATS? DESSERTS?
“Sweets” generally refers to foods high in added sugar, calories and/or saturated fats, often consumed as desserts or treats. This category includes items like candy, cookies, cakes, pastries, ice cream, chocolate, chips, and other confectionery products. While they’re enjoyable to eat, it’s important to remember the tips to help children be mindful about sweets. Sweets shouldn’t be served to children under two years old, and their consumption should be moderated in older children. Nonetheless, sweets are a part of life, and it’s essential for parents to teach their children how to enjoy sweets mindfully.
“Treats” and “desserts” can overlap with sweets but may also include healthier options. Treats are indulgent foods often enjoyed occasionally, while desserts are sweet dishes typically served at the end of a meal. Here are some healthy dessert or treat ideas:
Smoothie
Energy bites
Apples and peanut butter
Frozen yogurt bark
Granola bars
These options provide sweetness and satisfaction while also offering nutritional benefits.
TIPS TO HELP CHILDREN BE MINDFUL ABOUT SWEETS
FLEXIBLE SWEETS POLICY (FSP)
Here are some key points to consider when crafting a FLEXIBLE SWEETS POLICY (FSP) for your family:
1. SERVE DESSERT WITH MEAL NOT AFTER MEAL
“You shouldn’t offer dessert with dinner. They’ll just eat the dessert.”
I know you are worrying that your child will only eat the dessert. And yes, that is a possibility.
But, do you ever remember sitting at the dinner table telling your parents you are full, but you still had room for dessert? I do!
Ellyn Satter, a renowned dietitian and feeding specialist, suggests incorporating a small portion of dessert into dinner to normalize its consumption. Serving dessert with a meal takes away its special power and sends the message that this is just another food we are eating today.
The crucial aspect is to refrain from offering seconds of dessert and allowing children the freedom to consume the meal in any order they prefer. A lot of children will choose to eat the dessert first if it’s offered, but then they will go on to eat the other foods at the meal, too.
By serving dessert with a meal, you’re avoiding the notion of it being a reward only after finishing the meal. Each child should receive one serving of dessert, whether it’s two small cookies, a scoop of ice cream, or a small piece of cake. Surprisingly, in my own experience, serving dessert alongside the meal often results in they eat the dessert first , they will then finish most of their meal.
Instead of using a restriction statement like,
“You can’t have ice cream until you eat your carrots.”
Child learns ice cream are better than other foods and needs to be earned.
Try a neutral statement like,
“Let’s have a scoop of ice cream with dinner, which one do you want?”
Child learns that ALL FOODS can fit into a healthy lifestyle.
Some children might eat the dessert first, like what you are worrying, and some might not even touch anything else at that meal, or some might ask for more dessert. I just want you to know it’s completely normal for children and human beings in general, to enjoy some foods more than other.
2. CALL THE NAME
It’s important to note that a treat in one household might not be considered a treat in another. For example, in my home, we often have baked goods like cookies, muffins, energy balls readily available. We also enjoy freezing grapes, strawberries and bananas and occasionally dipping them in chocolate. In my mind, I considered all of these foods as “treats”, others may have different perspectives.
Regardless of how we define treats, I make a conscious effort not to label any food as a “treat” around my children. Instead, I refer to them by their names, such as “candy”, “Ice cream”, “cookie”, “chocolate covered strawberry.” For younger children, I use terms like “everyday foods” and “fun foods” or “not everyday foods.”
By avoiding categorizing foods as “good” or “bad,” I aim to foster a neutral perspective on food. Using terms like “treats” or “junk” can give theses foods a mystique or imply negatively, such as being forbidden or bad. Ultimately, they’re JUST FOOD.
3. FREQUENCY AND VARIETY
Dessert or treats can be a regular part of a healthy diet, and as a parent, you have the flexibility to decide how often they fits into your family’s routine. Some parents prefer to reserve dessert for weekends and special occasions, while others are comfortable with more frequent indulgence.
You can aim to incorporate dessert into your family’s meals on 3-4 nights per week without any plan in place. Avoid creating a pattern where children only receive dessert when they eat a good dinner.
Offering lots of “healthier” dessert options can help children feel like they have a choice. Consider options such as homemade oatmeal cookies, frozen yogurt barks, energy balls, or ice cream with nuts and fruits.
Using a positive approach, offer dessert as a choice alongside the main meal.
“Would you like fruits or vanilla yogurt with your dinner later?”
On evenings when dessert isn’t on the menu, establish boundaries by simply stating,
“We’re not going to have any dessert tonight, but maybe tomorrow”
Emphasize a positive approach by saying “YES” to dessert rather than simply denying it.
“It’s not on the lunch menu right now, but we can save some to have with dinner.”
PORTION CONTROL AND AUTONOMY SWEETS
Occasionally, it’s beneficial to offer unrestricted access to sweets during specific occasions or events where desserts or treats are plentiful, such as parties. For example, at a birthday party, you could place a plate of chips on the table and let your child take as many as they desire. By granting them free rein at the dessert table can be a way to empower them to make their own choices, learn self-regulation, and develop a healthy relationship with sweets.
These occasional opportunities for unlimited dessert consumption align with the tips to help children be mindful about sweets, as you’re teaching your child to listen to their body’s cues of hunger and fullness while also allowing them to enjoy treats in a balanced manner.
SETTING HEALTHY BOUNDARIES OF SWEETS
Implement strategies to neutralize the allure of sweets and promote a healthy attitude towards dessert consumption:
Dessert should not come with conditions, such as finishing vegetables or cleaning the plate.
Dessert should not be treated as a reward or bribe.
Don’t soothe a crying child or anxious preschooler by using sweet food to calm the emotions.
WHAT WORKS FOR MY FAMILY
We’ve adopted a flexible once-a-day policy regarding sweets. On most days, we indulge in treats like dark chocolate, baked goods, or ice cream, though the frequency may vary – weekends tend to have more, while other days might have none at all.
During parties or event celebrations (CNY), my children are encouraged to freely enjoy sweets, provided they remain at the table while doing so. However, if dessert follows dinner about 2 hours later, we sometimes limit the amount, especially if it’s close to bedtime.
Now that my children are growing older (aged ten and three), they often regulate their sweet intake on their own, which has been a positive development. Every family is unique, so while my approach may suit us, others may find success with less frequent sweet offerings.
Your flexible sweets policyshould be personalized and aligned with what feels right for your family. However, it’s essential to remain open to adjustments if you sense it’s not working or if your child becomes fixated on food.
Signs that your approach is effective include occasional requests or mild whining for sweets, which is normal. Overall, you should feel that your child is CONTENT with the frequency of treats and doesn’t overly obsess over them. They may eat a lot of something they haven’t had in a while, but when they are done they stop thinking about it.
Conversely, signs that your approach may not be working include a child who CONSTANTLY asks for sweets and never seems satisfied after consuming them. They might resort to sneaking treats or exhibit excessive indulgence in sweets outside of the home. When these behaviors arise, it’s a clear indication that adjustments to the policy are necessary.
WHAT IF CHILDREN ASK FOR TREATS ALL DAY LONG?
Establishing healthy boundaries is crucial when faced with persistent requests for treats or sweets throughout the day. Acknowledge that they want it and let them know they will get more at a later time. Better yet, get down to their level and talk calmly.
“I know you really want a chocolate. That’s not on the menu with lunch, but we can save one for dinner!”
“Did you enjoy your cupcake? Let’s leave some so we can have more tomorrow.”
If you don’t have any left, let them know you’ll put it on the grocery list for next time.
“I know you love cookies, let’s put them on the grocery list.”
As a parent, it’s essential to determine what feels comfortable for you and your family. Consider options such as allowing one treat per day or reserving treats for weekends while maintaining a no-dessert rule on weekdays. Having clear policies in place gives you a solid reason to say no when needed, even though your child may express disappointment.
Remember, children look to you to set boundaries and understand what’s appropriate. They rely on your guidance to navigate their choices, especially regarding treats. While it’s essential to stand firm in your decisions, flexibility is also key. If a day becomes particularly indulgent, such as during a school party followed by treats at home, adapt by offering healthier options like fruit for dessert in the following days. Being mindful of these situations helps maintain balance and reinforces healthy eating habits for your child.
BOTTOM LINE
By following these tips to help children be mindful of sweets, families can create a healthy sweets policy that promotes moderation, autonomy, and a positive relationship with sweets. Remember, prioritizing nutrient-dense foods for the majority of meals provides children with essential nutrients while allowing room for occasional indulgence.
REMEMBER, children under two years of age do not require regular dessert in their diets. Introducing dessert at this age can displace essential nutrients. Therefore, it’s best to offer alternatives like yogurt and fruit. As children grow older, they will have ample opportunity to learn self-regulation around sweets.
Every family is different and some like to eat dessert every night, others on occasion. Tell me your family’s rule in the comments, I’d love to hear.
So often in the media we hear about the obesity epidemic and how too many children are overweight or obese. But what about those on the flip side of the coin? Some children may have difficulty eating due to selective food choices, aversions, or underlying medical concerns, making it challenging for them to consume enough calories to support their growth and development.
Being underweight is not the same as simply being thin or slender. Some children have a naturally slight build and maintain it with a well-balanced diet and physical activity.
The child’s weight can cause great worry to the parents.
IS YOUR CHILD REALLY UNDERWEIGHT?
Assessing whether your child is truly underweight is the first step in addressing any concerns you may have. It’s important not to let comments from others or comparisons with other children cause unnecessary worry.
If you’re concerned about your child’s weight, it’s best to seek professional advice from your health care professionals. Weight loss or inadequate weight gain can sometimes be a sign of an underlying medical condition, so it’s important to have your child evaluated if you’re worried.
By consulting with health care professionals, you can get a better understanding of your child’s weight status and any potential issues that may need to be addressed. This will help ensure that your child receives the appropriate support and guidance to promote their overall health and well-being.
THIN OR UNDERWEIGHT? CHECK THE GROWTH CHART
Children demonstrate their thriving and well-being through normal growth and development, which is typically assessed and monitored using growth charts. Public health nurses or pediatricians routinely plot a child’s weight, length, or height on these charts during well-visits and check-ups.
By tracking a child’s growth over time and comparing it to standardized growth curves, health care professionals can assess whether the child is growing at an appropriate rate for their age and identify any potential concerns. This allows for early intervention if there are any signs of growth faltering or deviation from the expected growth trajectory.
There are 4 nutrition indices to define nutritional status of children as measure through anthropometric measurements – body weight and height.
weight-for-age (risk for underweight)
height-for-age (risk for stunting)
body mass index (BMI)-for-age (risk for overweight)
weight-for-height (risk for wasting)
Percentiles (from 3 to 97) represent the normal window of growth we can expect for children.
The 50th percentile shows the AVERAGE – This is where most children are.
It means that below 50th percentile is lower than the average, but still normal. Above 50th percentile is above the average, but still normal too!
Here’s what the percentile values on a growth chart do mean:⠀
A 2 year old boy who places on the 48th percentile on the weight-for-age growth chart means that 52% of all the boys (same age) out there weigh more than him and 48% weigh less than him.⠀
OR
Even if your child is at the 8th percentile for his weight, meaning that 92% of kids his age weigh more than he does, if he has always been at the 8th percentile, then he is likely growing normally. It would be concerning and it might mean there was a problem with his growth if he had previously been at the 50th or 75th percentile and had now fallen down to the 8th percentile
What you should actually look at is how they progress over time on the growth chart and whether or not they’re staying on THEIR particular curve. Children who are growing normally will track their growth predictably on their own personal growth curve. Whether 48th percentile or 8th percentile, it doesn’t mean that his particular weight is good, bad, right or wrong. There is no “goal” to reach here. It just shows that body come in all shapes and forms. Some children are meant to be more petite or smaller, some are meant to be more largely built or much taller. Just look at their parents and family history as a good indicator! Genetics will win!
If time passes and you notice they’ve dropped from the 48th to the 15th percentile, that’s more of a concern! Same thing goes when it’s a big jump from the 60th percentile to the 85th percentile. That’s more of what we would call “falling off the growth curve”. It could be, of course, due to over/under-eating, malabsorption issues or some other underlying medical issue or it could be something as simple as a growth spurt.⠀
The key message here is that there’s no right or wrong percentile for your toddler! Every child has their own established growth curve. Where another child has nothing to do with where your child should be. Having a chubby or a skinny toddler does not mean they are healthy or not healthy. And trying to actively change their natural curve does a lot more harm than good.⠀
Last, the growth chart is a good indicator of your child’s overall nutritional status. If your child appears to be maintaining a usual and predictable pattern on the curve, you can rest assured that your child is getting adequate calories for normal growth.
It is not just about extra calories.
WHAT HAPPENS IF FALTERING GROWTH OR UNDERWEIGHT IS DIAGNOSED?
If faltering growth or underweight is diagnosed in a child, it can be an indicator of underlying health conditions or developmental concerns. In such cases, the doctor will typically refer the child to a pediatrician, a specialist child doctor, for further investigations.
Additionally, the pediatrician should refer the child to see a Pediatric Dietitian to assess their diet and eating routine. If this referral does not occur, it’s important for parents to advocate for their child and request a referral. They can also choose to seek assistance from a private dietitian specializing in pediatrics.
GETTING STARTED
Sometimes, parents use ineffective strategies to get their child to gain weight and grow, including negative feeding practices, in an attempt to feed them high calorie foods to boost their weight.
First, building a healthy food relationship (not just calories) is more important.
Understand the Feeding Relationship
A parent’s role is to choose whatfoods to offer,when, and where. Parents should provide healthy foods and offer regular meals and snacks.
A child’s role is to decide how muchto eat and whetheror not to eat at each meal.
Zero Pressure
Sometimes your child may refuse meals or snacks. Don’t beg, bribe or threaten your child to eat certain kinds or amounts of food.
Pressuring a child to eat can make them eat less.
Away from Distraction
Families should enjoy healthy eating together. Your child shouldn’t be singled out from the rest of the family. Everybody eats at the table together. Your child will focus on eating with fewer distractions. Turn off the TV, computer, IPad, and put toys aside around feeding time.
Stick to Mealtime Schedule
Regular meals and snacks will help your child eat enough food to grow well and be healthy. Offer food every 2-3 hours at planned times.
Offer 3 meals and 2-3 snacks each day.
Watch Empty Calories
Limit foods like sugary drinks, candies, potato chips and donuts. These foods don’t help children grow well.
Set Mealtime Boundaries
Set some table rules at meal times such as “everyone stays at the table until dad/mum’s finished”, even if your child doesn’t want to eat what you’ve served. Because they are sitting with food in front of them, they may end up picking at it! This is useful if your child wants to rush off and play rather than eat. But don’t force or nag them to eat. You’re just asking them to stay at the table. You don’t want to turn mealtimes into a battle.
Avoid Filling Up on Fluids
Drinking too many fluids like milk and juice may make a child less hungry for meals and snacks.
Serve no more than 2-3 cups of milk each day. Limit fruit juice to 0-1/2 cup each day.
Read Label
Limit foods and drinks labelled “light”, “low fat”, “fat-free”, “low calorie” or “sugar-free”.
Watch Your Languages
Watch your language and conversation around body size and shapes. If you talk about people being fat, on a diet, over-eating, or you are watching your own weight by counting calories or you obsess over food labels and your own body shape, then a child picks up on this quickly. Children mirror a parent’s pattern and chatter. Catch yourself out and avoid this kind of chatter, especially if your child has suddenly started eating less and is starting to lose weight, they may have started dieting because of this unhealthy conversation.
CAN FOOD INTOLERANCE AFFECT MY CHILD’S WEIGHT?
Yes, food intolerance can potentially contribute to a child’s low weight if it leads to inadequate food intake or nutrient absorption. For example, lactose intolerance may necessitate restricting certain dairy products, which could impact a child’s overall nutrient intake if suitable alternatives are not provided.
It’s crucial to ensure that any foods omitted from a child’s diet due to intolerance are replaced with suitable alternatives to prevent nutritional deficiencies. Unfortunately, many children may not receive proper guidance on how to replace missing nutrients when certain foods are eliminated from their diets.
Consulting with a Pediatric Dietitian can provide tailored dietary advice to ensure that your child receives all the necessary nutrients for growth and development, even in the presence of food intolerances. A dietitian can help identify suitable alternatives and ensure that the child’s diet remains balanced and nutritious.
CAN CONSTIPATION CONTRIBUTE TO POOR APPETITE?
Yes, constipation can contribute to poor appetite in children because they may feel full or uncomfortable, leading to a decreased desire to eat.
To help alleviate constipation and improve appetite, you can incorporate the following strategies:
Offer fruits and vegetables at least five times a day. These foods are rich in fiber, which can aid digestion and alleviate constipation.
Ensure your child drinks at least eight glasses of water each day, and even more in warmer weather. Staying hydrated can help soften stool and promote regular bowel movements.
Replace white versions of breakfast cereals, pasta, rice, and bread with wholemeal or wholegrain versions. Whole grains are higher in fiber, which can help regulate bowel movements and prevent constipation.
Implementing these dietary changes can help manage constipation and promote a healthy appetite in children. Additionally, I have another blog on managing constipation, you can read here.
FOODS TO GAIN WEIGHT
Parents and caregivers often ask: “How can I help my underweight child gain weight with calorie-dense foods?” or“How many calories should my children be eating?”.
They are usually struggling with knowing which foods to feed their child to help them gain weight.
Every Bite Count
Every bite of food and every gulp of liquid can make a contribution to your child’s ability to gain weight and grow. Offer foods high in calories and rich in nutrients at every meal and snack.
Make some simple switches to double up their energy intake without making them eat more.
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THE RIGHT WAY TO INCREASE CALORIES
In Malaysia, it’s easy to find highly processed sugary snacks, many are packed with empty calories lacking in essential nutrients like protein, fiber, vitamins, and minerals.
When aiming to increase your child’s calorie intake, it’s crucial to prioritize nutrient-rich foods. Here’s what to look for:
1. High Protein
Protein plays a crucial role in supporting growth hormone levels and may aid in increasing height and weight, especially in children who are extremely picky eaters or experiencing stunted growth. Complete protein sources contain all the essential amino acids necessary for child growth. These include:
Lean meats
Poultry
Fish
Eggs
Milk
Cheese
Yogurt
Soybeans
Quinoa
However, even if a protein source is incomplete, you can still combine different sources strategically throughout the day to ensure your child receives all the necessary amino acids.
Here are some examples of high-calorie protein sources:
Eggs
Greek yogurt
Cottage cheese
Meat, poultry, and fish
Tofu
Beans and other legumes
Hemp seeds
Nutritional yeast
Protein powders (which may be beneficial in some cases, but it’s important to choose high-quality brands)
2. Healthy Fats
Healthy fats are essential for providing concentrated calories, supporting brain function, and aiding in the absorption of fat-soluble vitamins like A, D, E, and K. Including a good source of healthy fats in each meal is ideal for overall health. Here are some examples of healthy fats:
Avocado
Coconut, coconut oil, and coconut milk
Olive oil
Full-fat dairy products such as cheese, milk, yogurt, and kefir
Fatty fish like salmon, tuna, sardines, and mackerel
Nut and seed butters (great for adding to smoothies)
Chia seeds and flaxseeds
Tahini and sesame seeds
Butter and ghee
Good quality mayonnaise
3. Iron
It’s well known that iron deficiency leads to a failure to grow at normal rates, and with the high rates of iron deficiency even in Malaysia, focusing on iron (and vitamin C for absorption) is critical for underweight/short stature children.
Examples of high calorie iron rich foods include:
Beef
Chicken
Fortified Oats
Beans and lentils
Tofu
Dried apricots
4. Calcium and Vitamin D
Calcium and Vitamin D are vital for bone growth, especially in growing children. Ensuring an adequate intake of calcium is particularly important for vegan children to support their overall health and growth. Here are some high-calorie sources of calcium and Vitamin D:
Full-fat yogurt
Full-fat cheese
Salmon, rainbow trout, sardines (also rich in Vitamin D)
White beans
Soybeans (edamame)
Egg yolks
5. High Fibre
In addition to these sources, quick forms of calories from high fibre starchy fruits and vegetables are essential for providing energy from unprocessed foods in your child’s diet. Some examples include:
Sweet potato
Potato
Winter squash
Banana
Grapes
Pineapple
Goji berries
Raisins, prunes, dates
SOMETHING TO KEEP IN MIND
Here are some tips to effectively increase your child’s calorie intake:
1. Customize Meals
Prepare meals with added calories specifically for your child without altering the entire family’s diet. For instance, add extra oil or butter to one serving of pasta, spread more nut butter on your child’s bread, serve whole milk with meals, or mix in additional cream and maple syrup to oatmeal.
2. Opt for Individual Servings
Purchase smaller packages and individual servings of foods to minimize waste while experimenting with different options.
3. Consider Portion Size
Recognize that young children have smaller stomachs and may not be able to consume large volumes of food. Choose foods from above that offer higher calorie in smaller portions.
For example, while hummus provides 25 calories per tablespoon, cream cheese offers 50 calories per tablespoon, and peanut butter provides 100 calories per tablespoon. If your child consumes small amounts, opt for calorie-dense options like cream cheese or peanut butter when serving with toast.
4. Maintain Balance
Ensure a balanced diet by incorporating high-calorie foods (that your child actually enjoy) alongside nutritious options. For example, if your family is having grilled chicken for dinner, pair it with high-calorie side dishes like sweet potato fries and steamed broccoli. Then, add extra butter to the portions for the child who requires additional calories.
ACTIVE LIFE
Give your child more time to be active. Being active can make children hungrier for meals and snacks. Limit screen time, like watching TV and using other electronics. Read this post to learn how to increase physical activity level of your child.
BLUR PIC
I’ve also got another free FOODS TO GAIN WEIGHT guide you can use for your children to get you started so you can start feeling better about every bite your child takes.
BOTTOM LINE
If you’re concerned about your child’s weight but they haven’t been diagnosed as underweight, it is important to discuss your concerns with their pediatrician. The pediatrician can review their growth history and determine if further evaluation or dietary adjustments are necessary.
Remember, the need for high calorie nutritious foods may be short term, and it’s essential to prioritise your child’s overall health and well-being. While it’s important for your child to eat, at the same time not to turn mealtime into a battle or power struggle. Creating a positive eating environment can help promote healthy eating habits in the long run.
If you’re struggling to put weight on your child or worried about their nutrition, consider seeking guidance from a pediatric dietitian. A dietitian can work with you to develop a tailored plain to meet your child’s nutritional needs and ensure they are receiving the necessary nutrients for growth and development. Ultimately, the goal is to have a healthy, happy, and confident child.
Are you worried about your thin child? Are you thinking that you might want some one-on-one nutrition counselling, either for you, or your baby or child? Check out my one-on-one nutrition counselling services here.
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