Protein Foods For Vegetarian Child

Protein Foods For Vegetarian Child

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionToddler Nutrition

If you’re dealing with a picky eater who doesn’t like meat, you might be concerned about their protein intake. There are plenty of nourishing non-meat protein sources to explore. Even if your family isn’t vegetarian, your child’s aversion to meat could come from various reasons. Perhaps they find meat difficult to chew or haven’t discovered a preferred way of eating it yet. It’s also possible that they’re making a connection between their love for animals and the food on their plate.

But here’s the good news! Meat is not the only source of protein! I’m here to break down the protein requirements for children and show you how to meet them, even if your children aren’t keen on meat. With a little creativity and exploration, you can ensure your child gets the protein they need for healthy growth and development.

WHAT IS PROTEIN? WHY DO WE NEED PROTEIN?

Protein is one of the three macronutrients that provide calories (or energy) in the diet, along with carbohydrates and fats. It’s essential for our health because it serves several important functions in the body.Firstly, protein plays a crucial role in building and repairing tissues, including muscle tissue. This makes it essential for supporting muscle growth and maintenance.Additionally, protein is involved in the production of hormones, enzymes, and other important molecules in the body. Hormones regulate various bodily functions, while enzymes facilitate chemical reactions that are necessary for metabolism and other physiological processes.Protein also plays a key role in supporting immune function, helping to defend the body against infections and illnesses.Every protein molecule is made up of smaller building blocks called amino acids.

20 different amino acids

There are 20 different amino acids that the body uses to build proteins, and each protein has a unique combination of these amino acids. Nine of these amino acids are considered ESSENTIAL because the body cannot produce them on its own, so they must be obtained from the diet. The remaining 11 amino acids are NONESSENTIAL because the body can synthesize them from other amino acids or compounds. For example, your body needs to consume enough of the essential amino acid phenylalanine for it to synthesize the nonessential amino acid tyrosine. Additionally, since your body can’t store essential amino acids, it’s crucial to continually provide your body with the protein it requires.<

9 essential amino acids:
  • histidine
  • isoleucine
  • leucine
  • lysine
  • methionine
  • phenylalanine
  • threonine
  • tryptophan
  • valine
Non-essential amino acids:
  • alanine
  • arginine
  • asparagine
  • aspartic acid
  • cystine
  • glutamic acid
  • glutamine
  • glycine
  • proline
  • serine
  • tyrosine

 

COMPLEMENTARY PROTEINS

Animal-based foods like meat, fish, poultry, eggs, and dairy are considered COMPLETE PROTEINS because they contain all nine essential amino acids that our bodies need. Plant proteins vary in their amino acid profiles, and different plant-based foods provide different essential amino acids.

Examples of plant-based complete protein foods include:

  • Ancient grains, like quinoa and amaranth
  • Buckwheat
  • Chia seeds
  • Hemp seeds
  • Soy products (edamame, tofu, tempeh, miso, soymilk)
  • Nutritional yeast
  • Spirulina

Examples of plant-based incomplete protein foods include:

*Legumes – lentils, peas and beans. 

Incomplete proteins can be paired together at meals or throughout the day to make a complete protein. This concept is often referred to as COMPLEMENTARY PROTEINS.

 

MEAL EXAMPLES

Grains + Legumes

  • Black bean soup and rice
  • Whole wheat bread and peanut butter
  • Oatmeal top with peanut butter
  • Pita bread with hummus

Nuts & Seeds + Legumes

  • Hummus (chickpeas and sesame seed paste)
  • Mixed roasted nuts, seeds, and peanuts

Veggies + Nuts & Seeds 

  • Spinach salad with nuts & seeds

By combining incomplete proteins you can ensure that you are getting all 9 amino acids. You don’t need to eat complementary proteins together at every meal. If you ate beans for lunch and then had some raw almonds for a snack later, you would be adding the methionine that you had missed out on during lunch.

As long as you get a variety of protein sources throughout the day can ensure you’re getting all the essential amino acids your body needs.

 

HOW MUCH PROTEIN DO CHILDREN NEED?

Babies from birth to 6 months:

At this stage, babies need at least 8 grams of protein per day. Babies are in big-time growth mode and require sufficient protein to meet their body’s needs. From 0-6 months, babies get all of the protein they need from breast milk or formula.

Babies from 7 to 12 months:

At this age, babies require at least 10 grams of protein per day. It can come from a combination of breastmilk and/or formula and the solid foods that they are eating. If it sometimes feels like more food ends up in the highchair or on the floor than it does in baby’s mouth, that’s normal! Rest assured that they are still getting protein from breastmilk/formula, and some from food, too.

Toddlers from 1 to 3 years:

As your child gets bigger, protein requirements increase. At this stage, toddlers need at least 12 grams of protein per day.  Of course, that’s just a minimum – they can get more than 13 grams! If they are not big eaters, don’t worry: 13 grams of protein equals just 1 egg and a small serving of Greek yogurt. Or it could be a couple of tablespoons of meat, some milk, and a small piece of cheese. It doesn’t take much to meet their needs.

Children age 4 to 6 years:

At this stage, children require at least 16 grams of protein per day. As with toddlers, it’s fine if they get more than this amount. Serve a variety of protein-rich foods at meals and snacks.

 

BEST PROTEIN FOR CHILDREN WHO REFUSE TO EAT MEAT 

For children who want to be a vegetarian, or refuse to eat meat and other animal sources of protein, I often ask them “Are you getting enough protein in your diet?”. Although meat often comes to mind first as a good source of protein, there are other foods that offer plenty of protein as well. The trick is to include protein-rich plant foods at EVERY MEAL AND SNACK can help meet their nutritional needs.

VEGETARIAN PROTEIN

Here’s a list of vegetarian protein sources that you can incorporate into your family’s diet:

  1. Beans (black beans, pinto beans, chickpeas, kidney beans, red beans)
  2. Lentils
  3. Peas & Split peas
  4. Nuts & nut butter (almonds, walnuts, peanut)
  5. Seeds & seeds butter (hemp seeds, chia seeds, sunflower seeds, pumpkin seeds)
  6. Hummus
  7. Soy (soy milk, edamame beans, tempeh, tofu)
  8. Dairy (milk, cheese, cottage cheese, kefir, Greek yogurt)
  9. Eggs
  10. Grains (quinoa, amaranth, oats, barley, bulgur wheat, brown rice, whole wheat bread and pasta)
  11. Protein Powder
  12. Mycoprotein (Quorn, veggie burgers)
  13. Seitan
  14. Spirulina
  15. Nutritional yeast
  16. Vegetables (spinach, broccoli, Brussels sprouts, asparagus, and kale)
VEGAN PROTEIN 
  1. Beans (black beans, pinto beans, chickpeas, kidney beans, red beans)
  2. Lentils
  3. Peas & Split peas
  4. Nuts & nut butter (almonds, walnuts, peanut)
  5. Seeds & seeds butter (hemp seeds, chia seeds, sunflower seeds, pumpkin seeds)
  6. Hummus
  7. Soy (soy milk, edamame beans, tempeh, tofu)
  8. Dairy free milk products (plant-based)
  9. Grains (quinoa, amaranth, oats, barley, bulgur wheat, brown rice, whole wheat bread and pasta)
  10. Protein Powder
  11. Mycoprotein (Quorn, veggie burgers)
  12. Seitan
  13. Spirulina
  14. Nutritional yeast
  15. Vegetables (spinach, broccoli, Brussels sprouts, asparagus, and kale)

Additionally, when opting for vegan dairy alternatives like cheese, yogurt, milk, butter and ice cream, it’s essential to check labels for protein content as it can vary widely among products.

NUTRIENTS THAT MAY BE DEFICIENT IN A VEGETARIAN DIET

It’s important for vegetarians or vegans to be mindful of potential nutrient deficiencies in their diet. Here are some nutrients that may be deficient in a vegetarian diet:

Calcium 

Calcium is an important mineral that’s essential for bone health, muscle function, and wound healing. While dairy products are well-known sources of calcium, there are plenty of plant-based options available as well. Here are some vegetarian sources of calcium:

  • Cheese
  • Yogurt
  • Milk (both dairy and fortified plant-based options like almond milk, soy milk, or oat milk)
  • Tofu (especially tofu processed with calcium sulfate)
  • Beans and pulses (such as chickpeas, black beans, and lentils)
  • Fish canned with bones (such as sardines or salmon)
  • Wholemeal bread
  • Fortified cereals
  • Dark green leafy vegetables (including broccoli, kale, collard greens, and bok choy)
Vitamin D

Vitamin D is an essential nutrient that contributes to healthy bones and also helps to control the amount of calcium in our blood. While oily fish and eggs are notable dietary sources of vitamin D, obtaining sufficient amounts solely from food can be challenging.

Also, in regions with hot climates like Malaysia, it can be challenging to safely expose babies/children to sunlight due to the risk of overheating and sunburn.

One option is to provide vitamin D supplements, as recommended by healthcare professionals. Vitamin D drops or supplements specifically formulated for infants are available and can help meet their vitamin D needs.

Iron

Iron plays a vital role in various bodily functions, including the production of hemoglobin for oxygen transport and supporting a healthy immune system. It’s important to note the difference between heme iron, primarily found in animal sources, and non-heme iron, found in plant-based foods. Since non-heme iron is less readily absorbed by the body, vegetarians may need to consume slightly more iron-rich foods to meet their daily requirements.

Including a variety of plant-based iron sources in meals is key. Some examples of iron-rich vegetarian foods include beans, lentils, tofu, tempeh, nuts, seeds, fortified cereals, and dark leafy greens like spinach and kale. Combining these foods with sources of vitamin C, such as citrus fruits, strawberries, tomatoes, or bell peppers, can enhance iron absorption.

Zinc

Zinc is another mineral with important functions in the body including cell and enzyme production, as well as wound healing. However, phytates found in plant foods like whole grains and beans can inhibit the absorption of zinc. Therefore, it’s essential to include adequate sources of zinc-containing foods in the diet. Here are some good sources of zinc: beans, whole grains, nuts & seeds, fermented soy (tempeh and miso).

Vitamin B12

B12 needs for the formation of healthy red blood cells, cell division, and maintaining nerve structure and function. It is primarily found in animal products, individuals following a vegetarian or vegan diet need to pay special attention to their B12 intake. If dairy and eggs are part of a child’s vegetarian diet, they are likely to obtain sufficient B12 from these sources. However, for those who exclude dairy and eggs, fortified cereals (Cheerios) and plant-based milks can serve as alternative sources of vitamin B12. Additionally, considering a B12 supplement for children following a vegetarian or vegan diet is a wise option to ensure they meet their nutritional needs.

Omega-3 Fatty Acids

Ensuring an adequate intake of omega-3 fatty acids is essential for overall health, including heart health, brain function, and inflammation regulation. While oily fish is a significant source of EPA and DHA omega-3 fatty acids, vegetarians can still obtain these nutrients from various plant-based sources.

Walnuts, flaxseeds (linseed), hemp seeds, chia seeds, and soybeans are excellent vegetarian sources of alpha-linolenic acid (ALA), a precursor to EPA and DHA. Additionally, oils such as hemp, rapeseed (canola), and flaxseed oils contain ALA and can be incorporated into cooking or salad dressings.

Omega-3 enriched foods, including eggs and certain dairy alternatives like milk, yogurt, bread, and spreads, can also provide a convenient source of omega-3 fatty acids for vegetarians. When choosing these products, look for labels indicating omega-3 enrichment to ensure you’re getting the desired nutrients.

Iodine

Iodine is an essential micronutrient that play a role in helping our bodies to make thyroid hormones. It can be found in dairy products, eggs and white fish and shell fish. If your children do not consume, it’s essential to consider fortified sources of iodine, such as milk alternatives or supplements.

 

CAN MY CHILD FOLLOW A VEGAN DIET?

Ensuring that vegetarian and vegan children receive adequate nutrition for healthy growth and development is crucial. While studies have shown that the growth of vegetarian children is comparable to meat-eating children, vegan children may sometimes be slightly shorter and lighter, though still within normal ranges.

A vegan diet excludes all animal products, which can increase the risk of deficiencies in certain nutrients, including calcium, vitamin D, iron, zinc, omega-3 fats, vitamin B12 and iodine. Vegan diets can sometimes be bulky and high in fiber, which may fill up toddlers’ stomachs without providing enough calories. Including energy and nutrient-dense foods like avocados, vegetable oils, seeds, nut butters, tofu, and pulses can help increase the nutrient and energy density of their diets.

WHAT TO OFFER VEGETARIAN CHILDREN?

For vegetarian children, offering full-fat dairy products such as milk, yogurt, and cheese, as well as eggs, can provide nutrient-dense sources of protein, fats, and energy. It’s essential to ensure a balanced and varied diet for children following vegetarian or vegan lifestyles to meet their nutritional needs for growth and development.

While a vegetarian or vegan diet may pose challenges in meeting nutritional needs, careful planning can ensure that it remains balanced and provides all the necessary nutrients for your child’s health and well-being. With attention to fortified foods and diverse plant-based sources of essential nutrients, a vegan diet can be nutritious and suitable for children.

At the same time, I believe the emotional and social aspects of a vegan diet are crucial considerations, especially for children and teenagers. It’s essential to support your child’s dietary choices while also being mindful of their emotional well-being and ensuring they have a positive relationship with food. Open communication within the family about the reasons behind their dietary preferences and strategies for navigating social situations can help foster a healthy approach to veganism. If there are concerns about eating disorders or challenges with social interactions related to the diet, seeking support from a healthcare professional or counselor may be beneficial.

 

DO MY CHILDREN NEED PROTEIN POWDER? 

NO, typically children do not need protein powder. Protein powders often contain additional ingredients that are unnecessary for children, including excess protein. Children generally obtain sufficient protein from their regular diet.

While it’s okay for children to consume a smoothie made with protein powder OCCASIONALLY, it’s not necessary to specifically incorporate protein powder into their diet. Regular food sources usually provide an adequate amount of protein for children’s nutritional needs.

If you are living with a picky eater, why not join PEACEFUL MEALTIMES.

 

BOTTOM LINE

Well-planned vegetarian diets can be nutritious and provide all the necessary nutrients for good health at every stage of life. However, careful planning is essential to ensure that all nutrient needs are met.

With the help of a dietitian, parents can create balanced and diverse vegetarian meal plans that meet their child’s nutritional needs and preferences. By working together, parents can ensure that their children thrive on a vegetarian diet and enjoy optimal health and well-being.

A multivitamin may be necessary to ensure they are getting essential nutrients. Always prioritize your child’s health and well-being by seeking professional advice when making dietary choices.

What are your favourite plant-based protein foods?

The Importance of Breakfast For Children

The Importance of Breakfast For Children

by with No Comment Child & Family Nutrition

Mornings can be hectic for many families, especially those with school-aged children. Finding time for the importance of breakfast for children and a proper breakfast can be difficult in the rush to get everyone ready and out the door on time. Unfortunately, many children often end up skipping breakfast altogether. But did you know that breakfast is one of the most important meals of the day, skipping breakfast can actually make it harder for children to focus and learn at school?

 

WHY IS BREAKFAST IMPORTANT FOR CHILDREN?

Eating breakfast has a big impact on the importance of breakfast for children and how well children do in school. Studies have found that children who eat breakfast tend to have higher test scores, remember things better, and stay more focused than those who skip it.

Here’s WHY…

Just like our muscles need food for energy, our brains do too. While our muscles can use energy stored from yesterday’s meals, our brains prefer fresh energy from what we eat now.

When our brain doesn’t have enough glucose (blood sugar) for fuel, we can’t concentrate as well or feel as awake. Eating breakfast helps bring our blood sugar levels back to normal after not eating while we were asleep. That’s why people say breakfast is the most important meal of the day. So, breakfast basically tells our bodies and brains, “Wake up! It’s time to get moving.”

Furthermore, breakfast isn’t just about fueling your body; it’s also packed with essential nutrients. Children who eat breakfast are more likely to get all the nutrients they need. Studies show they eat more fruit, drink more milk, and consume less unhealthy fats than those who skip breakfast. When children skip breakfast, they often don’t make up for those missed nutrients later in the day, like B vitamins, iron, calcium, vitamin D and protein.

Starting the day with a healthy breakfast might even help prevent obesity. Research suggests that breakfast eaters are less likely to be overweight. Breakfast helps regulate appetite, hormone levels, and the number of calories we burn throughout the day. So, it’s a win-win for health and wellbeing!

 

WHAT SHOULD YOU GIVE YOUR CHILD FOR BREAKFAST? 

To ensure the importance of breakfast for children and that your children get the nutrition they need in the morning, aim for a balanced breakfast featuring a mix of wholesome foods.

CARBOHYDRATES are essential fuel for the brain, helping kickstart thinking and learning. Look for whole grains, milk, fruits, and veggies. Check for “whole wheat” or “whole grain” listed first on the ingredients to identify whole grain products.

PROTEIN is crucial for maintaining energy levels and feeling full until lunchtime. Include foods like meat, beans, eggs, milk, yogurt, and cheese to ensure your breakfast is packed with this important nutrient.

While FRUITS are a staple breakfast item, let’s not forget about VEGETABLES. Research shows that children need repeated exposure to new foods before they’ll eat it willingly. So, if your child isn’t into veggies, try incorporating them into breakfast as well.

Making vegetables a regular part of every meal, including breakfast, can help normalise their consumption and highlight the importance of breakfast for children. Plus, young children often eat more earlier in the day, making breakfast the perfect time to introduce or reintroduce veggies.

Here’s a list of healthy breakfast options that children will enjoy. Just pick a carbohydrate food for fuel and a protein or healthy fat to keep that energy flowing throughout the day.

The Importance Of Breakfast For Children Cold Cereal

Cold Cereal 

Cold cereal is a convenient and quick breakfast choice for many families, especially for picky eaters. However, it’s important to be mindful of the sugar content in many commercial cereals, particularly for babies and young children.

Opting for lower-sugar cereal options can help reduce their intake of added sugars. Additionally, adding nutritious toppings like fruit, nut butter, seeds, or even yogurt can enhance the nutritional value of the breakfast and provide a good dose of essential nutrients. This way, you can still enjoy the convenience of cereal while ensuring that your child starts their day with a balanced and nutritious meal.

The Importance Of Breakfast For Children Pancakes

Pancakes/Waffles

Pancakes or Waffles are a great option for easy meal prep on busy mornings. Here’s a neat trick: Make your favourite pancake/waffle recipe and let them cool on a cooling rack. Then, layer the pancakes/waffles between wax paper in a freezer-safe container and freeze them for later.

When school mornings get hectic, simply grab a pancake/waffle or two from the freezer and pop them in the toaster. They’ll warm up quickly and be ready in a snap!

To boost the protein, healthy fat, and fiber content of this school breakfast idea, consider adding your little one’s favourite fruit and nut or seed butter as toppings. It’s a delicious and nutritious way to start the day!

The Importance Of Breakfast For Children Muffins

Muffins

When school mornings are rushed, sometimes the only option is to eat breakfast on the go. These muffins are the perfect solution for busy children as they can be easily enjoyed in the car. Prepare these muffins ahead of time and freeze them for those hectic mornings. They’ll be ready to grab and eat, ensuring your child starts the day with a nutritious meal even when time is tight.

The Importance Of Breakfast For Children Banana Bread

Banana Bread

Banana bread is an excellent choice for a school breakfast that can be prepared ahead of time. It’s simple, delicious, and sure to please your children. Plus, its high fiber content will keep them feeling full and satisfied while promoting good gut health.

After baking and cooling the banana bread, I suggest slicing it and freezing it for convenience. On busy school mornings, simply defrost some banana bread slices for a quick and delicious grab-and-go breakfast option. It’s a stress-free way to ensure your children start their day with a nutritious meal, even when time is short.

The Importance Of Breakfast For Children Oatmeal

Oatmeal

Oatmeal is a fantastic breakfast option for families because it’s so versatile. You can prepare a base oatmeal and then let each person customize their own toppings according to their preferences. Whether it’s fresh fruit, nuts, seeds, honey, or even a sprinkle of chocolate chips, everyone can make their oatmeal just the way they like it. It’s a delicious and customizable breakfast that’s sure to please everyone at the table!

The Importance Of Breakfast For Children overnights oats

Overnight Oats

Overnight oats are a fantastic choice for giving your children a nutritious kickstart to their day. Packed with fiber and essential vitamins and minerals, oats provide a wholesome foundation for a healthy breakfast.

You can prepare them ahead of time, making busy mornings a breeze. Get your children involved in breakfast prep by letting them customize their oats with their favorite toppings. From fruits to nuts to seeds, the options are endless, making this breakfast idea incredibly versatile and fun for the whole family!

The Importance Of Breakfast For Children Hard boiled eggs

Hard-Boiled Eggs

Hard-boiled eggs are a fantastic option for breakfast meal prep since they can last in the fridge for up to a week and are easy to make. They’re packed with protein and can be incorporated into many breakfast dishes.

For a well-balanced school breakfast, I recommend serving hard-boiled eggs with some fruit, like sliced oranges, bananas, or berries, and whole grain toast. This combination provides a good balance of protein, carbohydrates, and vitamins to keep your child fueled and focused throughout the morning.

The Importance Of Breakfast For Children Toast

Toast

Toast is a versatile breakfast option that pairs well with a variety of toppings. Whether you prefer classic toppings like peanut butter or jam, or you’re more adventurous with toppings like avocado or scrambled eggs, there’s something for everyone. Toast allows for endless creativity and customization, making it a delicious and satisfying breakfast choice.

The Importance Of Breakfast For Children Smoothies

Smoothies

Smoothies are a fantastic school breakfast idea! They’re not only delicious but also packed with nutrients for children. Plus, smoothies are highly customizable, allowing you to mix in all sorts of ingredients to suit your child’s taste.

To boost the protein and fiber content of your child’s smoothie, consider adding some Greek yogurt and/or chia seeds. These ingredients provide an extra nutritional punch to keep them fueled until lunchtime.

For some smoothie inspiration, check out this blog post for ideas tailored specifically for picky eaters. With a little creativity, you can create smoothies that your child will love and benefit from nutritionally!

Chia Pudding

This chia pudding recipe is super easy and only needs 3 ingredients! Just spend 5 minutes preparing it the night before school, then pop it in the fridge overnight. In the morning, it’s ready to serve!

Yogurt Parfaits

Yogurt parfaits are not only a fun and easy school breakfast option that you can prep ahead of time, but they’re also packed with protein and probiotics, which are beneficial for your children’s digestive health.

Get your children involved by customising these parfaits! Let them add their favorite nuts, seeds, or fruits to make it extra special. This not only makes breakfast more enjoyable, but it also encourages them to explore new flavors and textures.

Granola Bars

Store-bought granola bars often pack a punch of sugar and lack other important nutrients like protein and fiber, leaving them less filling for a school breakfast.

Homemade granola bars loaded with protein, fiber, and healthy fats, keeping your child feeling full and satisfied throughout the morning. Best of all, you can make them ahead of time and tailor them to your child’s taste preferences!

 

HOW TO ENCOURAGE NON-BREAKFAST EATERS TO EAT BREAKFAST AND RECOGNIZE THE IMPORTANCE OF BREAKFAST

You, as parents, play a big role in demonstrating the importance of breakfast for children and showing them that it can be both important and delicious. Here are some ideas to help encourage your child, especially if they’re not big on breakfast:

  1. Lead by Example: Sit down and enjoy breakfast with your child. Show them that breakfast is a nice time to start the day together.
  2. Try Smoothies: If your child isn’t keen on traditional breakfast foods, try making a tasty smoothie with milk, yogurt, and fruit like a banana. It’s a fun and healthy option.
  3. Small Meals: If your child isn’t hungry first thing, offer a small breakfast like a bowl of oatmeal/cereal , a piece of fruit, small scoop of yogurt with fruit or an hard-boiled egg.
  4. Preparation: If mornings are hectic, prepare breakfast the night before, such as overnight oats, hard-boiled eggs, muffins, pancakes, or French toast, etc. These quick options can be paired with a glass of milk or eaten on the go.
  5. Get Creative: For picky eaters, think outside the box. Try nasi lemak, roti canai, yogurt parfait, granola bar, etc.
  6. Respect Independence: If your older child refuses breakfast, don’t stress. They might be asserting their independence. Offer them a piece of fruit or toast to take with them on the way to school. Alternatively, let them pick out their own healthy breakfast options when you’re grocery shopping. Giving them a bit of control can help them feel more invested in their morning routine.

 

BOTTOM LINE 

Breakfast plays a crucial role in emphasizing the importance of breakfast for children, impacting their health, mood, and academic performance. It provides the essential nutrients and energy needed to fuel their bodies and minds for the day ahead. While mornings may be busy, it’s worth investing the time and effort to ensure that your child starts their day with a nutritious breakfast.

By fostering healthy breakfast habits and incorporating creativity and patience into your morning routine, you can set your child up for success and help them thrive both academically and physically. It’s a small but significant way to support their overall well-being and development.

For more breakfast ideas, check out my FREE RESOURCES page to download Breakfast Ideas for Children.

What is a Pediatric Dietitian and How Can They Help

What is a Pediatric Dietitian and How Can They Help?

by with No Comment Consultation
Hey there, I’m Ms. Yeting, a Pediatric Dietitian, and the founder of Simple Balance Nutrition. If you’re struggling with your kids’ eating habits, you’re not alone. Feeding children can be a real challenge! That’s why I’m passionate about ensuring every parent has access to a pediatric dietitian like myself—I’m here to lend a hand!

My specialty? Working alongside parents to revolutionize how they feed their children and how their children eat. Together, we can empower your children to embrace new foods, enjoy a diverse range of options from various food groups, sit down to meals happily without any battles, and cultivate a lifelong healthy relationship with food and their bodies.

If you’re ready to dive in and work with a pediatric dietitian one-on-one, you can book an appointment with me right here. Whether you’re dealing with picky eating, a child seemingly “addicted to sugar,” weight concerns, or just need help getting nutritious meals on the table, you’ve come to the right place.

In this post, I’ll walk you through what a pediatric dietitian does, why it’s crucial to seek out a specialist in pediatric nutrition for your children, and how you can go about finding one. Plus, I’ll give you a sneak peek into what you can expect when working with a pediatric dietitian, so you can be confident in finding the perfect fit for your family.

So, if you’re ready to kickstart your journey towards happier, healthier eating habits for your children, let’s get started!

 

WHY CHILDHOOD NUTRITION IS IMPORTANT 

The global obesity crisis has worsened in recent years, with research pointing out how more and more children deal with this harmful condition. Pediatric dietitians and nutritionists are here to help prevent children from developing unhealthy body mass indexes and to support those who are on their weight loss journey.

A century ago, the notion of a child needing a dietitian would have been met with skepticism. Back then, the food they ate was generally more nutritious and less processed. Plus, the idea of seeking professional guidance for children’s diets wasn’t widely accepted.

Fast forward to today, we are dealing with more obese children than ever with pre-diabetes and diabetes, inflammatory bowel syndrome, autoimmune diseases, skin issues, and a variety of food intolerances and allergies. It’s a serious global issue that demands attention.

Despite the gravity of the situation, the importance of addressing children’s dietary preferences and involving pediatric dietitians in the conversation has become increasingly evident. Parents are recognizing the significance of seeking expert guidance to ensure their children’s nutritional needs are met and to tackle health challenges head-on.

In essence, while the prevalence of childhood obesity presents a significant challenge, the role of pediatric dietitians has never been more crucial. By working together to promote healthier eating habits and address nutritional concerns, we can strive towards a healthier future for our children.

 

WHAT DOES A PEDIATRIC DIETITIAN DO?

A pediatric dietitian is dedicated to collaborating with children and their families to enhance their dietary habits, nutrition, and feeding routines. There are various reasons why a child might benefit from consulting a pediatric dietitian, which I’ll delve into below.

During the initial consultation with a pediatric dietitian, a comprehensive nutrition assessment is conducted. This typically involves:

  1. Reviewing the child’s medical history in detail.
  2. Assessing growth parameters such as height, weight, and growth charts to track progress over time.
  3. Evaluating the child’s weight and height history to identify any trends or concerns.
  4. Gaining insight into the child’s typical dietary intake and preferences.
  5. Engaging in thorough discussions and asking pertinent questions to better understand the child’s unique needs and circumstances.

Based on this assessment, the pediatric dietitian will develop dietary modification recommendations and work closely with the family to implement these recommendations effectively. The frequency and duration of follow-up visits will vary depending on the individual needs of the child.

Overall, the primary goal of a pediatric dietitian is to support children and their families in optimizing their nutritional intake, fostering healthy eating habits, and addressing any dietary concerns or challenges they may encounter along the way.

 

WHEN TO SEE A PEDIATRIC DIETITIAN 

Wondering when it’s time to seek guidance from a pediatric dietitian? Here are some common scenarios where their expertise can make a significant difference:

1. Picky Eating

If mealtimes at your home resemble battlegrounds due to a picky eater, a dietitian can offer valuable support. They can help alleviate mealtime stress and create strategies to encourage your child to explore new foods. Picky eating is often seen in toddlers and preschoolers but can persist if left unaddressed, potentially impacting growth. Early intervention with a dietitian’s comprehensive assessment can help set your child on the right path. Check out my online course PEACEFUL MEALTIMES to help your children start trying new foods.

2. Starting Solids and Baby-Led Weaning

Navigating the transition to solid foods can be daunting for new parents. A dietitian can provide guidance on your baby’s nutritional needs, appropriate food choices, and transitioning through different textures. For those considering baby-led weaning, a dietitian can offer tailored advice and meal ideas to support this approach.

3. Nutrient Deficiencies

If your child is diagnosed with a nutrient deficiency, such as iron or vitamin D, a dietitian can help rectify the imbalance through dietary adjustments or supplements. Iron deficiency, particularly common in toddlers consuming excessive milk alternatives, requires careful management to restore optimal levels.

4. Constipation

Constipation is a prevalent issue in children, often influenced by diet. A dietitian can analyze your child’s dietary habits and recommend adjustments to promote regular bowel movements. They may suggest incorporating probiotic-rich foods or supplements and offer easy-to-follow recipes for constipation relief.

5. Child Athletes

Proper nutrition is vital for young athletes to support performance, recovery, and growth. A dietitian specializing in pediatric nutrition and sports can provide tailored guidance to optimize your child’s nutritional intake, considering their high activity levels and rapid growth.

6. Weight Concerns

If there are concerns about your child’s weight or growth, a pediatric dietitian can conduct a comprehensive assessment to determine if intervention is necessary. It’s essential to approach discussions about weight sensitively and privately, focusing on overall health rather than appearance to prevent negative associations.

7. Food Allergies

Children with food allergies may require guidance to ensure they receive adequate nutrients while avoiding allergens. A dietitian can assist in identifying suitable alternatives and designing a balanced diet that meets their nutritional needs.

8. Other Health Concerns

There are numerous other reasons to consult a pediatric dietitian, including general growth and nutrition concerns. If you have any concerns about your child’s diet or nutrition, consider discussing them with their pediatrician to explore the possibility of a referral to a dietitian.

Remember, the expertise of a pediatric dietitian can play a pivotal role in addressing various dietary challenges and promoting optimal health and well-being for your child.

 

HOW TO FIND A PEDIATRIC DIETITIAN 

When seeking a pediatric dietitian to address your child’s nutritional needs, consider the following avenues:

  1. Word of Mouth: Tap into your social network by asking fellow parents in your child’s daycare, kindergarten, or school for recommendations. Parents who have already engaged the services of a pediatric dietitian may offer valuable insights, or the educational institution itself might have information on reputable professionals.
  2. Pediatrician Referral: Consult your child’s regular pediatrician for referrals to pediatric dietitians in your area. Pediatricians often collaborate with dietitians and can provide trusted recommendations based on your child’s specific needs.
  3. Virtual Pediatric Dietitians: If you’re seeking assistance for non-medical nutrition issues such as picky eating or healthy meal planning and prefer a virtual option, you can consider working with a remote pediatric dietitian. Virtual consultations offer convenience and accessibility, allowing you to connect with a qualified professional regardless of geographical location.
  4. Local Dietitian Recommendations: If you’re having difficulty finding a local pediatric dietitian, reach out to other dietitians in your area for recommendations. Many dietitians maintain professional networks and can direct you to colleagues who specialize in pediatric nutrition. Additionally, dietitians often refer clients to specialists outside their own expertise, ensuring you receive tailored support.

By exploring these avenues and seeking referrals from trusted sources, you can connect with a qualified pediatric dietitian who can address your child’s unique nutritional needs and support their health and well-being.

 

BOTTOM LINE 

A pediatric dietitian is a registered dietitian specializing in working with children, equipped with extensive experience in pediatric nutrition. They offer invaluable support and guidance across various nutrition-related challenges, including picky eating, introducing solids, weight and growth concerns, addressing nutrient deficiencies, and devising healthy meal plans tailored to children’s needs.

Whether you opt for a local or virtual dietitian depends on your specific circumstances and preferences. The crucial factor is finding a professional with a solid background in pediatric nutrition, ensuring the best possible care for your family.

With over 13 years of dedicated experience in pediatric nutrition, I’m here to support you every step of the way. Whether you’re ready to schedule a consultation or simply have questions about your child’s nutrition, feel free to reach out. I offer a range of free resources to kickstart your journey towards better health and nutrition for your child.

Don’t hesitate to contact me for personalized assistance or to learn more about my qualifications and expertise. Your child’s well-being is my top priority, and I’m committed to providing the support and guidance you need to navigate the challenges of pediatric nutrition with confidence.

Safe Ways to Introduce Nuts to Baby

Safe Ways to Introduce Nuts to Baby

by with No Comment Baby Led WeaningChild & Family NutritionFood Allergy

Undoubtedly, introducing nuts to a baby can be scary, as they pose both a choking hazard and rank among the top nine allergens.

However, introducing nuts to your baby between the ages of 6 and 12 months can actually help lower their chances of developing an allergy. So, how can you safely introduce nuts to your baby?

WHAT CAUSES AN ALLERGY

An allergy occurs when the immune system erroneously recognizes a protein in a specific food as a potential threat. Subsequently, the immune system becomes activated and releases substances like histamines to combat this perceived danger. This immune response triggers inflammation, which results in the symptoms of an allergic reaction.

BENEFITS OF NUTS FOR BABY 

Nuts offer a wealth of nutrients and health benefits, and there are numerous ways to include them in a baby’s diet.

Different nuts have different nutrient profiles, but generally, they are rich in fats crucial for a baby’s growth and development. Additionally, they provide essential protein for muscle growth and tissue repair, along with fiber to support a healthy digestive system. Nuts are also a source of important micronutrients such as calcium, iron, folate, vitamin E, zinc, and more.

WHEN TO INTRODUCE PEANUTS AND OTHER NUTS TO BABY 

Back in 2000, parents were advised to avoid the introduction of allergenic foods for the first 1 to 3 years of life, with the belief that this would reduce the risk of developing allergies. However, recent research has shed light on this matter, revealing that delaying the introduction of allergenic foods not only fails to provide protection against allergies but can actually raise the risk of developing them.

A significant study called the LEAP study, conducted in England from 2006 to 2014, focused on infants at high risk of developing peanut allergies, including those with severe eczema, an egg allergy, or both. This study found that babies who were introduced to peanuts before the age of one and consumed them regularly in their diet had an 86% reduction in peanut allergy compared to children who avoided peanut.

Specifically, the group of children who avoided peanuts had a 17% incidence of peanut allergy, while the group that regularly included peanuts had a substantially lower rate of 3%. These findings underscore the importance of early and consistent introduction of allergenic foods like peanuts to reduce the risk of allergies in high-risk infants.

In early 2017, the National Institute of Allergy and Infectious Diseases (NIAID) release new guidelines specifically addressing peanut allergies. These guidelines received endorsement from prominent organizations such as the American Academy of Pediatrics, National Institute of Health and the American Academy of Allergy, Asthma, and Immunology, Malaysian Society of Allergy and Immunology , Canadian Society of Allergy and Clinical Immunology .

These guidelines recommend the introduction of allergenic foods at around 6 months of age, when babies are developmentally ready for solids (not before 4 months), and that all babies should have these foods by 12 months. This includes babies at high risk of allergy, unless an allergy to that particular food has already been confirmed.

Furthermore, once allergenic foods are introduced, it is beneficial to continue offering them regularly, approximately twice a week, as this practice helps in maintaining tolerance and reducing the risk of developing allergies.

WHAT NUTS CAN BE INTRODUCED TO BABY 

PEANUTS VS TREE NUTS

Peanuts and tree nuts, despite both being categorized as ‘nuts,’ do not share a botanical relationship and originate from distinct plant families. Surprisingly, peanuts aren’t true nuts; they belong to the legume family, such as soybeans, chickpeas or kidney beans. Interestingly, most individuals with a peanut allergy can typically consume other legumes safely.

  • Peanuts
  • Almonds
  • Brazil nuts
  • Cashews
  • Chestnuts
  • Hazelnuts
  • Macadamia nuts
  • Pine nuts
  • Pecans
  • Pistachios
  • Walnuts

We know that peanuts are not related to tree nuts, so most people tend to be allergic to either peanuts OR tree nuts. However, approximately 1 in 3 individuals with a nut allergy are allergic to both peanuts and tree nuts.

It’s now known that there is some cross-reactivity can occur between different foods, as well as between pollen and certain foods or latex and certain foods. So, having a tree nut allergy doesn’t necessarily indicate an allergy to all types of tree nuts, but it significantly increases the risk of being allergic to others. For this reason, each type of nut needs to be introduced separately, ideally leaving 2-3 days between each one.

NUT BUTTERS

You have the option to prepare your own nut butter or purchase a commercially available brand of any of the nuts listed above. If opting for a store-bought variety, ensure that it is free from any additives like sugar, salt, oils, or preservatives. It should only contain the specific nut you intend to introduce.

After individually introducing each type of nut to your baby, using mixed nut butter can be a convenient method to continue exposing your baby to a variety of nuts simultaneously, rather than incorporating each nut separately. This approach simplifies the process of diversifying your baby’s nut consumption while ensuring they receive a broad range of nut-related nutrients.

A useful tip for nut butter: If your nut butter is too thick and clumpy, you can transfer a small amount to a microwave-safe bowl and heat it in 20-second intervals, stirring each time, until it becomes slightly warm. The heat will aid in smoothing out the nut butter and making it thinner in consistency.

GROUND OR FINELY CHOPPED NUTS

Another way to introduce nuts to your baby is by finely grinding them and then sprinkling them on top of pureed foods, oat cereal, avocado, banana, or other solid foods. To grind the nuts, you can take a small handful and pulse them in a blender or food processor until they are finely chopped. It’s essential to check the size of the nuts while pulsing every 20 seconds to avoid turning them into a paste or nut butter. Alternatively, you can finely chop a small quantity of nuts on a cutting board. Once you have the finely chopped nuts, you can sprinkle them onto your baby’s food, leave them as they are, or stir them in for added texture and flavor.

ARE NUTS A CHOKING HAZARD FOR BABY?

Whole nuts pose a choking hazard and should not be offered to children under the age of 4. Additionally, chunky nut butter with large lumps should be avoided for the same reason. To ensure safety, serve nuts to young children in alternative forms such as puffs, nut powder, finely chopped, in the form of flours, thinned nut butter, or incorporated into purees. These preparations minimize the risk of choking and make nuts more suitable for young children’s consumption.

ARE NUTS A COMMON ALLERGEN?

Peanuts and tree nuts are all classified as top food allergens, so it’s important to be vigilant about any potential reactions when introducing foods containing nut ingredients to your baby. Allergic reactions can occur within minutes to hours after consumption, so it’s advisable to offer such foods at a time when you can closely monitor your child for a few hours, rather than during dinner.

Be attentive to possible symptoms of an allergic reaction, which may include itchy rashes, hives, vomiting, difficulty breathing, swelling of the lips and tongue, and, in severe cases, anaphylaxis. Promptly contact your pediatrician if any of these symptoms occur.

FEEDING TIPS WHEN INTRODUCING NUTS 

  1. Nuts pose a choking hazard for babies and young children, so it’s important to avoid offering whole nuts, chunks of nuts, or large dollops of nut butter to ensure their safety.
  2. Serve nuts earlier in the day: When introducing a new type of nut, offer it during breakfast or lunch so you can closely monitor your baby for any potential allergic reactions.
  3. Start with a small amount: You don’t need to give your baby a large serving to check for reactions. Begin with a small quantity to gauge their tolerance.
  4. Never rub on your baby’s skin: This will not help to identify a food allergy and can actually increase the risk of an allergy developing.
  5. Keep it on the menu: After successfully introducing a specific type of nut into your baby’s diet, aim to include it regularly in their weekly meal plan. This consistent exposure can potentially reduce the risk of developing allergies later in life.

HOW TO INTRODUCE PEANUTS OR TREE NUTS TO BABY 

Begin by introducing one type of nut early in the day, allowing you to closely monitor for any potential symptoms. To ensure safety and to thoroughly assess for any overlooked reactions, it is recommended to reintroduce the same variety of tree nuts or peanuts the following day, preferably around the same time. To monitor any allergy reactions, it’s best to wait 1-2 days before switching to a different type of nut.

Here are some of my favourite ways to introduce peanuts and tree nuts to your baby’s diet:

FOR TRADITIONAL WEANING 

  1. Add a small amount of warm water to a teaspoon of nut butter. Blend until you reach a smooth consistency, never serve a globs of nut butter as it can pose a choking hazard for young children.
  2. Infant cereal or oatmeal: Mix nut butter or finely chopped nuts into baby’s meal for added flavor and nutrition.
  3. Purees: Add a small amount of nut butter or finely chopped nuts to homemade baby purees for added texture and nutrition.
  4. Smoothies: Blend nut butter into a fruit or yogurt smoothie for a creamy, nutty flavor.

FOR BABY LED WEANING OR FINGER FOODS 

  1. Pasta tossed with pesto (if making at home, you can change which nuts or seeds you use as the base).
  2. Nut butter thinly spread on toast, pancakes, or waffles strips.
  3. Sprinkle finely chopped nuts on slices of banana, avocado, sweet potato wedges, oatmeal, applesauce, or yogurt.
  4. Mixed finely chopped nuts into the batter of pancakes, waffles, and muffins. Use a small amount of almonds to replace some of the regular flour used in baked goods.
  5. Nut butter yogurt dip.

The above methods offer versatility in introducing nuts to your baby’s diet, allowing you to choose the most appropriate option based on your baby’s age and preferences.

RELIABLE DIAGNOSIS OF FOOD ALLERGY IS IMPORTANT

It is important that allergies are accurately diagnosed and confirmed by a medical doctor. Your child’s doctor may conduct skin prick tests or blood tests to assess allergen-specific IgE levels, which can aid in confirming or ruling out potential allergens. However, it’s important to note that while these tests can establish the presence of an allergy, they do not predict the severity of an allergic reaction in individuals with allergies.

It’s also worth mentioning that some other forms of allergy testing lack scientific evidence and are therefore not recommended.

BOTTOM LINE 

Many foods are suitable for young children, but whole nuts are a choking hazard until at least age 4, and spoonfuls of nut butters can be too sticky for little mouths. The good news is that there are numerous delicious ways to serve nuts, providing healthy fats, protein, and essential nutrients. Nuts are rich in vitamins and minerals like Vitamin E and iron, making them a valuable addition to children’s diets for enhanced nutrition. I hope this blogpost can help you safely incorporate nuts into your baby’s diet while minimizing risks and promoting healthy eating habits.

Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.

Can My Baby Get Enough Iron Using Baby Led Weaning

Can My Baby Get Enough Iron Using Baby Led Weaning

by with No Comment Baby Led WeaningInfant Nutrition

While I’m a fan of Baby-Led Weaning (BLW), the concern about not getting enough iron intake is real, especially since many moms like to offer fruits and veggies as starter foods for their babies. In fact, this is one of the most common mistakes parents make when practising BLW!

Iron deficiency is estimated to be the most common nutritional deficiency worldwide. It can lead to anemia, impaired growth and development, as well as impaired cognitive function, including delayed attention, learning difficulties and social withdrawal. According to Malaysia’s National Health and Morbidity Survey (NHMS) 2022 Maternal and Child Health report, 46.5% of children between 0-5 years old were anemic. Therefore, contrary to the popular saying, “Food before 1 is just for fun,” the truth is that nutrition in the first year matters greatly.

 

INCREASED NEEDS

By around 6 months of age, your baby’s iron stores, acquired during pregnancy, begin to deplete. This depletion is influenced by factors such as the mother’s iron levels during gestation, whether cord clamping was delayed at birth, and the baby’s gestational age at birth. In fact, about 80% of a baby’s iron stores are built up during the third trimester of pregnancy, which means that bring born “overdue” can sometimes be an advantages in this context.

While breast milk contains a relatively small amount of iron (about 0.5 mg/L) compared to formula, but the iron present in breast milk is much more bioavailable. Approximately 50% of the iron in breast milk is absorbed, compared to only about 10% from iron-fortified formula. Consequently, both breastfed and formula-fed infants actually end up receiving similar amounts of iron.

By six months, however, babies still obtain some iron from their breast milk or formula, but it is no longer enough to meet their growth needs. This is why the introduction of solid foods becomes crucial, not to replace milk, but to complement it. These first foods are often called “complementary foods,” for this reason.

This leads us to the key question: How much extra iron do babies need, and what are the best food sources to ensure they get enough?

 

HOW MUCH IRON DOES MY BABY NEED?

So, how much iron does a full-term, healthy-weight baby actually need?

In North America, the Recommended Dietary Allowances (RDA) for iron are:

  • BABIES 0-6 MONTHS: 0.27 mg/day*
  • BABIES 6-12 MONTHS: 11 mg/day
  • TODDLERS 1-3 YEARS: 7 mg/day

* This value is classified as an “Adequate Intake” Instead of a “Recommended Daily Allowance”. 

In Malaysia, The Recommended Nutrient Intake (RNI) is slightly different:

  • BABIES 6-11 MONTHS: 9 mg/day (assuming 10% bioavailability); or 6 mg/day (assuming 15% bioavailability)
  • CHILDREN 1-6 YEARS: 6 mg/day (10% bioavailability); 4 mg/day (15% bioavailability)

So, the exact number depends on which guideline you follow. A practical target is about 7-8 mg of iron daily for 6-12 month olds who consume meat, while vegetarian babies, may need closer to 9-11 mg per day.

It’s important to remember that the RDA of 11mg is an average requirement across 7-12 months, which includes both breastmilk/formula and solid foods. Babies’ iron needs don’t suddenly surge overnight at 6 months. Instead, their requirement rises gradually as they grow.

Naturally, there’s a big difference between a 7-month-old just starting solids and a 12 months-old which can eat a variety of foods. The great news is that babies usually adapt quickly, and with BLW, they can progress to eating a substantial amount of food in just a few months.

Most importantly, you don’t need to tract every milligrams of iron your baby eats, doing so can become stressful and unsustainable. Instead, focus on offering a variety of iron-rich foods consistently throughout the day to help your baby meet their needs.

 

SIGNS OF IRON DEFICIENCY

If you’re worried that your child isn’t getting enough iron, here are some common signs and symptoms of iron deficiency to look out for:

  • Slow weight gain
  • Little or no appetite
  • Pale skin
  • Fatigue or low energy
  • Always tired
  • Cold hands and feet
  • Brittle nails
  • Poor immunity (frequent illness or infections)

To help prevent anemia, the American Academy of Pediatrics (AAP) recommends a routine blood test for all 12-month-olds to check iron levels. In Malaysia, if you’ve concerns about your child’s iron intake or notice any of the above signs, it’s advisable to consult a doctor and request a blood test.

If your child’s iron levels are found to be significantly low, iron supplements may be prescribed for a few months. In such cases, diet alone is usually not enough to restore iron levels to normal, and supplementation is necessary under medical supervision.

 

CAN BABY LED WEANERS GET ENOUGH IRON (RESEARCH)

According to Baby-Led Introduction to Starting SolidS (BLISS) study, two hundred families inNew Zealand were divided into two groups: the BLISS group and the control group.

In the BLISS group, parents were taught to strategies prevent choking, growth faltering, as well as how to ensure an adequate intake of iron-rich foods while self-feeding. They were encouraged to offer at each meal:

  • A high iron food (e.g., red meat and fortified cereals)
  • An energy-rich food (e.g., cheese or avocado)
  • An easy-to-eat food (e.g., fruit or vegetables)

One of the key studies from the BLISS trial, titled “Impact of a Modified Version of Baby-Led Weaning on Iron Intake and Status: A Randomized Controlled Trial,” investigated the outcomes more closely. Researchers assessed nutrient intake at 7 and 12 months using weighted 3-day diet records, and iron status was measured through blood samples taken at 12 months of age.

The results showed that 83% of babies in both the control and BLISS groups had adequate iron levels, while anemia was found in 5% of the control group and 7% of the BLISS group. Importantly, there were no significant differences between the two groups in terms of iron levels and stores at either 7 or 12 months of age.

This is promising news! It suggested that with the right education and guidance, BLW can be a nutritious and safe approach to introducing solid foods without increasing the risk of iron deficiency.

 

So, Can BLW Babies Get Enough Iron?

The short answer is YES! It is absolutely possible.

Traditionally weaned babies often rely on iron-fortified rice cereal as their main source of iron, which is usually skipped in BLW. But, BLW babies can still meet their iron needs. In fact, BLW babies are often introduced to meat earlier if it’s part of the family’s diet, whereas traditionally weaned babies may not eat meat right away at the beginning of starting solids.

Research shows that as long as parents consistently offer iron-rich foods at each meal, there is no significant difference in the iron status between babies following BLW and those fed purees.

For vegetarian and vegan babies, meeting iron needs may be more challenging, but it is achievable with careful planning. Offering a variety of iron-rich plant-based foods, such as legumes, tofu, leafy greens, and fortified cereals, paired with vitamin C-rich foods to boost absorption, can help ensure adequate intake. In some cases, including fortified rice cereal may also be beneficial.

 

WHAT FOODS ARE HIGH IN IRON

There are two main types of  dietary iron: heme and non-heme.

  • Heme iron, found in animal products like meat, fish, and poultry, the human body has a high absorption rates at approximately 20%.
  • Non-heme iron, found in plant sources like soy, lentils, beans, and even eggs, but it is less readily absorbed by the body, with only about 10% uptake.

This difference in bioavailability means that not all iron sources are equal.

I don’t believe in focussing too much on numbers or counting exact milligrams of iron every day, as this approach can lead to unnecessary stress. However, I do think it is useful to know the amounts of iron found in realistic serving sizes of some common foods. Here are some examples:

HEME-IRON FOODS (ANIMAL SOURCES):

  • Liver (chicken, turkey, lamb), cooked* = 6.2-9.7 mg
  • Ground beef (75 g) = 1.3-2.2 mg
  • Ground chicken/pork (75 g) = 0.8-1.2 mg
  • Chicken (75 g) = 0.4-2 mg (dark meat has higher levels than white meat)
  • Sardines, canned (75 g) = 1.7-2.2 mg
  • Tuna, light, canned in water (75 g) = 1.2 mg

*While liver is an excellent source of iron, it contains an excessive amount of preformed Vitamin A, which can be toxic for young children. The Upper Limit recommended for ages up to 3 years is 600 micrograms, whereas just 1 oz of liver contains over 5,000 micrograms. Plus, the liver is the filter for our body and may contain trace metals, so it should not be a regular food for babies.

Ways to serve heme-iron foods in BLW:

  • Ground meat sauce on pasta or rice
  • Mini baby burgers or meatballs
  • No-added salt canned sardines as finger food
  • Pressure or slow-cooked pork or beef roast, shredded
  • Pork ribs or chicken legs (removed skin, gristle and small bones)
  • Boneless chicken thighs, cut into finger-sized strips
  • Fish or salmon cakes

NON-HEME IRON FOODS (PLANT SOURCES):

  • Eggs (2 eggs) – 1.2 – 1.8 mg
  • Edamame (1/2 cup) = 1.9-2.4 mg
  • Tofu (¾ cup) = 2.4-8 mg
  • Lentils (¾ cup) = 4.1-4.9 mg
  • Beans (white, kidney, navy, pinto, black, etc.) (¾ cup) = 2.6-4.9 mg
  • Hummus (¼ cup) = 1.4 mg
  • Oatmeal, instant, cooked (¾ cup) = 4.5-6.6 mg
  • Wheat germ (1 tbsp) = 1.2 g
  • Spinach, cooked (½ cup) = 2.0 -3.4 mg
  • Hemp hearts (1 tbsp) = 1.4 mg
  • Blackstrap molasses (1 tbsp) = 3.6 mg

Ways to serve non-heme iron foods in BLW:

  • Fried eggs, cut into strips or scrambled
  • Firm tofu strips, sautéed or roasted
  • Soft tofu blended into smoothies for variety
  • Add blackstrap molasses to muffins or pancakes
  • Sprinkle wheat germ or hemp hearts onto yogurt or blend into a smoothie
  • Spread hummus on a toast fingers
  • Offer black beans as finger food for practicing their pincer grasp
  • Smush larger beans like chickpeas with your finger, to reduce choking risk
  • Bean or lentil patties
  • Spread nut butters thinly on toast fingers

 

TIPS TO GET ENOUGH IRON WHILE USING BLW (6-12 months)

1. Continue offering adequate breast milk or formula as the baby’s main source of nutrients. At this age, solid foods serve as complimentary foods, helping to boost nutrient intake while gradually preparing your baby’s digestive system for the full transition to solids.

2. Ensure that every meal includes a source of iron, both heme and non-heme iron.

3. Incorporate fortified infant cereal baked into baked finger foods for an easy iron boost. You can also replace half of the flour in pancake recipes with fortified infant cereal to increase iron content.

4. Pair iron-rich foods with vitamin C rich foods, to increase the absorption of non-heme iron in the body. For example, top fortified pancakes or cereal with fruit compote; serve lentils in stewed tomatoes and add spinach to a fruit smoothie.

Other excellent sources of vitamin C, including bell peppers, tomatoes, broccoli, citrus fruit and berries, etc. Combing ground meat with a tomato-based sauce creates an ideas meal that provides both heme iron and vitamin C to boost absorption.

5. Cook with cast iron cookware. Cooking with cast-iron pots and pans can safely increase the iron content of your meals. If you don’t have cast-iron cookware, you can try a product called the Lucky Iron Fish®. This simple, reusable and effective cooking tool that adds extra iron to your daily foods, soups or drinks. It is an affordable and effective solution, especially for families managing iron deficiency anemia.

6. Cook with garlic or onion. Preparing meals with allium-containing ingredients, such as garlic and onions can help increase iron absorption.

 

BOTTOM LINE 

Regardless of which feeding approach you choose, it’s important to introduce iron-rich foods around 6 months of age, once your baby shows developmental readiness for solid foods.
Babies following the Baby-Led Weaning approach can absolutely meet their iron needs by offering a variety of iron-rich food at each meal.

Want more tips to make Baby-Led Weaning easier and more enjoyable for your little one? Enroll in our online course, Baby’s First Bites, and get step-by-step guidance to help your baby thrive at mealtimes.

Update: August 19, 2025

Know the Difference between Gagging and Choking When Starting Solids

Know The Difference Between Gagging and Choking When Starting Solids

by with No Comment Baby Led WeaningInfant Nutrition

Many parents are terrified of feeding their baby beyond purees or finger foods.

“Is there a risk of my baby choking if I introduce finger food?”

“What is the difference between gagging and choking?”

“How to prevent my child from choking?”

“What should I do if my baby starts choking or gagging?”

“How can I overcome my intense fear of choking when feeding my baby?”

DOES BLW INCREASE THE RISK OF CHOKING? (WHAT THE RESEARCH SAY)

A 2021 review study quoted: “Fear of choking was an important factor in parents’ decision not to implement BLW; however, this fear was not supported by the literature.”

Today, I will provide a breakdown of two studies that have examined the risk of choking associated with Baby Led Weaning as a method for introducing solids.

THE BLISS STUDY

BLISS stands for “Baby-Led Introduction to Starting Solids”. This clinical trial on choking was published in the “Pediatrics” journal and titled “A Baby-led Approach to Eating Solids and Risk of Choking” This study included 206 families.

During the study, parents completed questionnaires at 6, 7, 8, 9, and 12 months of age regarding their baby’s choking and gagging experiences. Additional follow-up questions were asked to parents who reported incidents of choking to gather information about the type of food consumed and how the choking was resolved.

The findings revealed that approximately 35% of babies experienced at least one episode of choking between the ages of 6 and 8 months. There was no significant difference in the incidence of choking between the two groups at any of the assessed time periods.

However, it was observed that babies who started with Baby Led Weaning initially experienced more frequent gagging at 6 months, which decreased by the time they reached 8 months. On the other hand, babies in the puree group exhibited an increase in gagging incidents by 8 months, likely due to their progression to consuming finger foods. It is important to note that the gagging stage is a normal part of learning to eat and cannot be entirely avoided.

Regarding cases where medical assistance was required due to choking, two babies choked on milk, while one choked on food that was placed in their mouth by a caregiver (it is not recommended with Baby Led Weaning). This highlights the fact that choking can occur with any type of food or substance.

Furthermore, the researchers discovered that both groups frequently offered choking hazards to their babies, and not all parents closely supervised their babies during feeding.

ANOTHER STUDY PUBLISHED BY Dr. Amy Brown

This observational study was titled “No difference in self-reported frequency of choking between infants introduced to solid foods using a baby-led weaning or traditional spoon-feeding approach. “

The survey also inquired about instances of choking experienced by the babies, including the frequency and the type of food involved (smooth puree, lumpy puree, or finger food).

The results indicated that 13.6% of the babies (155 out of the 1151) had experienced choking incidents. However, no significant correlation was found between the chosen method of introduction (BLW or traditional) or the frequency of spoon-feeding purees and the occurrence of choking.

It is noteworthy that among the babies who experienced choking, those following a traditional weaning approach had a higher number of choking episodes associated with finger foods and lumpy purees compared to babies following either strict or loose BLW.

This observation raises potential hypotheses: BLW mothers might exhibit lower anxiety levels, leading to less overinterpretation of choking incidents or excessive assistance during feeding, which can pose risks. Alternatively, the higher incidents of choking among traditional weaning babies could be attributed to their lower exposure to finger foods in the early stages, resulting in less practice when the gag reflex is more sensitive. This finding emphasizes the importance of introducing finger foods from the beginning, regardless of whether purees are included in the feeding approach.

Overall, based on the research, it suggests that the potential risk associated with BLW is not significantly higher compared to a traditional approach when initiating solid foods.

IS MIXED FEEDING SAFE?

Both Health Canada and the National Health Services (NHS) in the UK actually recommend a combination approach when introducing solids, which includes offering both finger foods and purees right from the start.

Despite some adamant claims made by Baby-led Weaning Facebook groups suggesting that this method increases the risk of choking, both research findings and personal experiences from my clients and my own child have not supported this belief.

Therefore, if you choose to incorporate both pureed foods and finger foods into your baby’s diet, there is no need to strictly adhere to the label of “Baby-led Weaning.” The important thing is to follow responsive feeding practices when spoon-feeding purees, being attentive to your baby’s hunger and fullness cues to avoid overfeeding. Additionally, make sure to offer finger foods during each meal to provide opportunities for your baby to practice self-feeding.

Ultimately, what matters most is following a feeding approach that suits your baby’s needs and abilities, regardless of the specific labels or guidelines, while prioritizing their safety and nutritional needs.

GAGGING

WHAT IS GAGGING?

Gagging is a natural reflex that helps prevent choking by stopping us from swallowing. It’s a normal and important part of learning to eat solid foods for babies. Gagging brings the food up to chew more before it goes back down, ensuring that only well-chewed food reaches the back of the throat to be swallowed.

Gag reflex effectively keeps larger food pieces near the front of the mouth, only allowing very well-chewed foods to the back to be swallowed.

During the initial stages of introducing solid foods, your baby’s gag reflex is positioned at the front one-third of their tongue. However, as they gain experience and exposure to different solid foods, the reflex gradually shifts further back. Eventually, it settles at the top of the throat, where the gag reflex is typically located in most adults.

WHAT TO DO IF YOUR BABY IS GAGGING

If your baby is gagging, avoid patting their back or attempting to stick your fingers in your baby’s mouth to remove the food, as this could cause the food to move deeper and potentially result in choking. Instead, demonstrate coughing the food up and spitting it out. Remember to stay calm and relaxed, as your reaction can influence your baby’s response to gagging and make the eating experience less enjoyable for them.

Never interfere! Allowing your baby to stay in control and figure it out on his own.

HOW TO PREVENT GAGGING

To help prevent gagging, there isn’t much you can do during your baby’s mealtime. However, you can start preparing them for learning how to eat by bringing them to the table around 5 months of age. Offer them a “hard munchable” item to chew on, such as a rib bone, celery, or a raw carrot. Although they won’t actually consume it, this will make your baby feel included in the family meal and increase their awareness of their mouth and how it functions. It can also strengthen their mouth muscles and potentially reduce a highly sensitive gag reflex.

WHEN TO GET HELP FOR GAGGING

If your baby continues to gag with every bite after a few weeks of introducing solid foods, it may be necessary to seek assistance from an Occupational Therapist or Speech-Language Pathologist.

Occasionally, babies may gag to the point of vomiting, which is also relatively common. To minimize this, try spacing out milk feedings from solids to ensure their stomach is not overly full during mealtime. This can reduce the likelihood of vomiting and prevent significant calorie loss.

If your baby consistently gags and vomits when eating solids exclusively, it might be beneficial to take a break from introducing solids for now. Your baby may not be quite ready, so waiting until they reach six months of age and then trying again could be a good approach.

For babies older than six months, consider offering purees for a week or two before reintroducing finger foods. While babies can still gag on purees, it might be easier for them to manage initially. Remember, it’s important to follow a baby-led approach if it aligns with your preferences and situation.

CHOKING

WHAT IS CHOKING?

Choking occurs when food accidentally enters the airway instead of the esophagus (food pipe).

During choking, a baby will not make much noise or may be completely silent as their air pipe becomes blocked. It is important to remember that loud gagging noises can be a positive sign in such situations.

When a baby is unable to obtain oxygen due to choking, their breathing is compromised, and their lips and face may turn blue.

IS CHOKING NORMAL FOR BABY LED WEANING

Fortunately, choking is significantly less common than gagging.

When reviewing the research, it is worth noting that approximately 13%-35% of babies in these studies were reported to have experienced choking at least once. Personally, I consider myself fortunate as I never had this experience with any of my children.

WHAT TO DO IF BABY CHOKES?

Choking is much more serious than gagging, and requires immediate intervention.

If there is another adult or older child present, quickly shout for their help and instruct them to call ambulance. In the absence of someone else, immediately make the call yourself while initiating infant CPR. Taking an infant first aid course can provide you with the knowledge and skills to handle such situations with confidence, even though the chances of it happening are unlikely.

KNOW THE DIFFERENCE BETWEEN CHOKING AND GAGGING

GAGGING 

Loud and red = gagging, let baby work it out

  • Face may turn bright red
  • Tongue will thrust forward
  • Making gagging noises
  • Sputtering coughing
  • No life threatening

It is advisable to avoid overreacting when your baby experiences gagging during mealtimes, as this may create fear and increase stress for both you and your baby. It is recommended to allow your baby a moment to handle the gag reflex independently without any intervention from you.

CHOKING

Silent and blue = choking, baby needs your help immediately

  • Face will start to go blue
  • Unable to make noise
  • May attempt to cough
  • Loss of consciousness
  • Can be life threatening

Choking occurs when food passes beyond the gag reflex and obstructs your baby’s airway, leading to either partial or complete blockage. This can result in a significant reduction or complete cessation of oxygen reaching the lungs, making it difficult for your baby to breathe. Choking is a severe situation that demands IMMEDIATE intervention, and if your baby is choking, it is crucial to promptly initiate infant CPR.

CHOKING HAZARDS 

It is important to note that BLW does carry a potential risk of choking compared to offering purees, especially when certain types of foods are introduced. Choking incidents occur when the airway becomes obstructed, which can happen if a baby bites off a piece of hard food that perfectly blocks the air passage. Therefore, careful attention must be given to the size and texture of foods offered during BLW. It is crucial to closely supervise your baby during mealtime and consider taking an infant CPR course as a precautionary measure.

HERE’S A FULL LIST OF POTENTIAL CHOKING HAZARDS

  • Raw hard vegetables (carrots or beets)
  • Raw leafy greens
  • Fibrous and stringy foods (celery, pineapple, or asparagus)
  • Firm fruit with and without peels (apples)

  • Fruits with pits or seeds, that haven’t been removed (whole plum or peach)
  • Whole grapes
  • Whole blueberries
  • Whole cherry tomatoes
  • Dried fruits (raisins, dried apricots)
  • Chunks of firm meat (steak)
  • Fish with bones

  • Whole hotdogs or sausages
  • Cheese sticks

  • Whole nuts and seeds
  • Think globs of nut butter

  • Hard candies, mints, or cough drops
  • Gummy bears
  • Popcorn
  • Marshmallows
  • Hard chips or nachos
  • Chewing gum
  • Snacks with toothpicks or skewers

ALTERNATIVE WAYS OF SERVING:

  • Steam vegetables and fruit.
  • Peel and grate hard vegetables and fruit like carrots, apples, and zucchini.
  • Grate cheese.
  • Always remove pits and seeds from fruit.
  • Slice small and round foods into quarter lengthwise.
  • Thinly spread any nut or seed butter on toast.
  • Remove bones from fish or meat.
  • Serve fresh, frozen, or canned (rinsed) corn instead of popcorn.

Well it’s possible for your baby to choke on food (or toys/coins/may other objects), there is a lot you can do to prevent choking.

TIPS TO PREVENT CHOKING WITH BLW

  1. Ensure that your baby is developmentally ready for solids.
  2. Positioning: Make sure your baby is sitting upright during mealtime and avoid a reclining position. Provide proper support by using a high chair that keeps your baby well-supported. Using rolled-up towels if needed to ensure proper positioning, with the tray (or table) positioned between their nipples and belly button.
  3. Minimize distractions: Avoid having toys or the TV on during meals as it may distract your baby and increase the risk of choking. Also, discourage running around with food once baby starts walking.
  4. Supervise mealtime: Always watch your baby while they eat and avoid sitting them on your lap during meals. It is important to have a clear view of your baby’s face while they are eating to ensure their safety.
  5. Let them self-feed: Never put a piece of food into your baby’s mouth. If you put food into their mouth, it may immediately fall to the back, without baby having a chance to control it with their tounge and chew it. Let them feed themselves. Also, never attempt to fish food out of their mouth.
  6. Offer safe size of food: Avoid round items like raw hard pieces of vegetables and fruit. Instead, either grate them or slice them thinly. Whole grapes, blueberries, or cherry tomatoes should also be sliced lengthwise into quarters, so they are not a round shape.
  7. Offer soft foods: Test the foods to make sure you can mash them with gentle pressure from your thumb and forefinger. This is called the “squish test“. If the food is harder, make sure it’s in a safe shape (ex: grated or sliced thinly)
  8. Take an infant CPR course.

BOTTOM LINE

It’s very important for parents to recognise the difference between gagging and choking and the different ways each scenario should be treated.

Remember that gagging is a normal reaction that weaning babies have as their gag reflex is triggered while learning to eat. Choking is when their airway gets blocked, and requires immediate first aid and medical attention.

Hope this was helpful. Please check out more about food textures, finger foods and choking on my IG highlights.

Did you know that we offer personalized nutrition counselling for kids and families? If this is something you’d like to learn more about, please visit here. 

Mealtime Boundaries for Picky Eaters Tips and Strategies

Mealtime Boundaries for Picky Eaters: Tips and Strategies

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

Mealtimes with young children can be challenging, especially if they’re picky eaters. Family dinners can easily turn into a power struggle, where parents struggling to get their children to eat certain foods, but facing even more resistance.

Parents often feel like their children are in control, while they desperately try to make them eat something healthy. They end up making special meals, using pleading phrases, coaxing, and even bribing, which only adds to the stress and leaves them feeling hopeless.

MEALTIMES FOR MANY PARENTS ARE ANYTHING BUT PLEASANT

When I encounter this dysfunctional and stressful feeding dynamic in my practice, it becomes evident that the roles of feeding within the household are completely reversed, and parents are unaware of it. Ultimately, children are in control of WHAT, WHEN and WHERE food is served, while parents exert great effort to control whether and how much their children eat.

THIS IS ACTUALLY THE OPPOSITE OF WHAT IT SHOULD BE!

To raise children who are healthy, happy, and self-assured when it comes to eating, parents need to establish clear boundaries and maintain their role as the ones in charge of WHAT, WHEN and WHERE food is served. Meanwhile, children should be allowed to fulfill their role as the ones who decide whether and how much they eat. This forms the foundation of the Division of Responsibility in Feeding (DOR), an approach advocated by Feeding and Childhood Nutrition Expert, Ellyn Satter.

By following the principles of DOR, you can create mealtimes that are more peaceful, reduce stress around eating, and raise children who are capable and confident eaters.

Does this sound familiar?

Your child refuses to eat, so you give in and stop asking him to come to the table for meals. 

He complains about what’s served, so you make him a peanut butter sandwich because you know he’ll eat it. 

He whines about feeling hungry before bed (Even though he didn’t eat at dinnertime an hour earlier) so you give him yogurt and a banana in hopes that he’ll go to bed peacefully and not wake up hungry.

If it does, you’re certainly not alone.

Here is my top strategy for creating more peaceful mealtimes and minimizing stress when it comes to feeding:

SET HEALTHY MEALTIME BOUNDARIES AND STICK TO THEM

By setting and consistently enforcing appropriate mealtime boundaries with your children, you can regain control over mealtimes and empower your children to take responsibility for the rest. It is ideal to establish these boundaries early, during infancy and early toddlerhood, but they can be implemented at any stage. Keep in mind that mealtime boundaries may vary among families, but here are some examples of ours:

1. Everyone MUST come to the table for meals, regardless if they plan to eat or not

A phrase you will frequently use is “YOU DON’T HAVE TO EAT.” If your child says, “But I’m not hungry” or “I don’t want rice again!” calmly respond with, “You don’t have to eat, but it’s mealtime and you must come to the table.” In most cases, your child will happily eat a fair amount of his/her meal. To ensure proper mealtime etiquette, your children should remain at the table for at least 10-15 minutes and ask to be excused. If you have a slow eater, consider setting a timer for 30 minutes to prevent meals from dragging on indefinitely. This approach allows your child to pace themselves during the meal.

2. There are NO toys, screens, or other distractions at meal

The goal is to keep mealtime as a special moment for family to connect and have conversations, discouraging any form of mindless or distracted eating.

3. Being rude ISN’T OK

In my household, I have certain rules that we follow during mealtime. These include sitting properly at the table, refraining from throwing food or making rude comments, using age appropriate utensils, and practicing good table manners and politeness.

4. There are NO special meals

I provide a wide range of food options and always include at least one dish that I know my children enjoy. However, I only serve one meal, and I do not cater to individual requests as a short-order cook would.

5. The kitchen is CLOSED after mealtime

If I believe my children haven’t eaten enough, I gently remind them that it’s important to ensure their tummies are satisfied because the kitchen will be closed until a certain time, like X o’clock or the next morning. Any requests or demands for snacks outside of these designated times are kindly declined, along with a reminder that they had an opportunity to eat at the previous meal or snack but chose not to. By consistently applying this approach, children gradually learn how to regulate their appetite in a healthy manner.

6. There’s NO grazing

I politely decline random requests for snacks or milk, and instead, I establish specific snack times based on our meal schedule. I typically offer a snack between meals and occasionally before bedtime, although not frequently. This allows for eating opportunities every 2-3 hours or so. It’s important to note that children have smaller tummies and require regular meals, but it’s not necessary for them to constantly graze throughout the day. In fact, excessive grazing can often lead to mealtime struggles.

Grab your FREE Mealtimes Boundaries Rules [sg_popup id=”189969″ event=”click”]HERE[/sg_popup].

[sg_popup id=”189969″ event=”click”][/sg_popup]

BOTTOM LINE

These are my personal mealtime boundaries, which may also work well for your family. Remember that every family is unique, so it’s important to customize your own boundaries based on what works best for you and your family.

To assist you in establishing healthy mealtime boundaries, I have a printable kitchen resource available that outlines my family’s mealtime boundaries in a colorful and visually appealing format. It can serve as a starting point for you to create your own boundaries that align with your family’s needs and preferences.

If you’re facing challenges with a picky eater and would like to explore methods for reducing pressure on your child to eat, I recommend checking out my online course PEACEFUL MEALTIMES. This course provides comprehensive guidance on dealing with picky eaters and supports the development of a healthy relationship with food as your child grows. It covers everything you need to know to navigate mealtimes more peacefully and successfully.

Benefits of Introduction Solids with Baby Led Weaning

Benefits of Introducing Solids with Baby Led Weaning

by with No Comment Baby Led WeaningInfant Nutrition

Baby-led weaning (BLW) is an approach to introducing solid foods to babies that emphasizes self-feeding and allowing the baby to explore a variety of foods at their own pace. While BLW does offer several practical benefits, such as convenience and cost-effectiveness, there are also physiological reasons why it can be advantageous for your child. Here are some ways in which these benefits of baby led weaning can extend into your child’s lifetime:

INDEPENDENCE & AUTONOMY

BLW fosters independence and autonomy from an early age. By allowing babies to self-feed and choose what to eat, they gain a sense of control over their food choices. This empowerment can positively impact their self-esteem, decision-making skills, and confidence in their ability to make healthy food choices throughout their lives.

SELF-REGULATION & PORTION CONTROL

One of the key principles of BLW is allowing babies to control their own food intake. By offering a variety of nutritious foods in appropriate sizes and shapes, babies learn to recognize their hunger and fullness cues, promoting self-regulation of food intake. This self-regulation can help prevent overeating or undereating. It sets the stage for portion control and can reduce the risk of developing unhealthy eating patterns or weight-related issues as they grow older.

MOTOR DEVELOPMENT

BLW encourages the development of fine motor skills, hand-eye coordination, and chewing abilities. By allowing babies to handle food and feed themselves, they have the opportunity to practice and refine their motor skills, including grasping, picking up small pieces of food, and bringing it to their mouths. This can contribute to their overall motor development.

SENSORY EXPLORATION 

BLW exposes babies to a variety of textures, flavors, and smells from a wide range of foods. This early sensory exposure can help in developing their taste preferences, expanding their palate, and promoting a positive relationship with food. Research suggests that babies who experience a variety of flavors during weaning are less likely to develop texture aversions or picky eating behaviors later in life.

ORAL DEVELOPMENT 

The process of chewing and self-feeding during BLW stimulates the muscles involved in oral development. It encourages the baby to move their tongue and jaw, promoting the development of oral motor skills necessary for speech and swallowing. BLW can also contribute to the strengthening of jaw muscles, which may aid in preventing issues such as oral aversions or delayed speech development.

FAMILY MEALTIME DYNAMICS

BLW promotes the inclusion of infants in family mealtimes from the start. This practice creates a foundation for regular family meals, which have been associated with numerous benefits. Eating meals together as a family encourages communication, bonding, and social interaction. It also provides an opportunity for parents to role model healthy eating behaviors, table manners, and conversation skills. These positive mealtime habits established during BLW can carry over into adulthood, fostering healthier eating patterns and stronger family connections.

OTHER BENEFITS OF BABY LED WEANING BASED ON MY PERSONAL EXPERIENCES 

TIME & MONEY SAVING 

As a parent practicing BLW, I have experienced firsthand the practical benefits it offers. By allowing my twins to self-feed with appropriately-sized pieces of our family meals, I have saved time that would have been spent making or buying separate baby food. This has not only made meal preparation more convenient but has also resulted in reduced stress levels for me, as I can focus on enjoying mealtime and fostering a positive relationship with food for my twins, without the pressure of spoon-feeding or monitoring exact amounts consumed.

STRESS-FREE

With this approach, I found myself less concerned about my baby’s weight and felt less inclined to apply pressure or restrictions during feeding. This allowed for a more enjoyable and relaxed mealtime experience. Moreover, I noticed that my twins displayed a remarkable openness to different flavors and textures. Additionally, the early exposure to a variety of flavors and textures helps expand their palate, promoting a willingness to try new foods.

BOTTOM LINE 

Indeed, the benefits of introducing solids through baby-led weaning can have long-lasting effects on your baby’s eating habits and overall well-being. However, it’s important to note that while BLW can have physiological benefits, it may not be suitable for every baby or family. It’s always recommended to consult with a pediatrician or a dietitian to determine if it’s appropriate for your baby based on their individual needs and development readiness.

Personally, as a dietitian, I loved baby-led weaning as a way to start solids and totally recommend it! Two years later I still see so many benefits of doing it. I’m happy to answer any questions you may have about baby-led weaning. Just leave them in the comments and I’ll respond!

Happy Feeding!

You might also interested in reading about Introducing Solids To Your Baby: Baby-Led Weaning Vs. Spoon Feeding.

Healthy After School Snacks That Won't Ruin Dinner

Healthy After School Snacks That Won’t Ruin Dinner

by with No Comment Child & Family NutritionPicky EatingToddler Nutrition

Children are back to school! Busy schedule and active day. For many children after school is the hungriest time of the day. Often times children get home ravenous and ready to eat down the fridge. Many parents and caregivers struggle to figure out the best options to feed ravenous hangry children so that it won’t spoil their appetite for dinner.

WHAT MAKES A GOOD AFTER SCHOOL SNACK?

Children are going through an enormous amount of growth and development and need nourishment. Consider offering some of the foods that are often trickier to get them to eat since this is a time they are most hungry. For example, if your child doesn’t love veggies at lunch be sure to offer some of these such as raw veggies with hummus or Greek yogurt, celery with nut butter, smoothie or veggies muffins.

WHY AFTER SCHOOL SNACKS ARE TRICKY?

Depending on what time your family eats dinner, a hearty after school snack can cause children to be too full at dinner time. And children who come to the table full won’t want to eat much (if any) dinner and they definitely won’t be as receptive to trying new foods or recipes. Your goal is to strike a balance between quelling hunger and making sure they still have an appetite at dinner.

IDEAS FOR AFTER SCHOOL SNACKS 

Every child is different and that includes their appetite. Yours may be going through a growth spurt that makes them perpetually hungry. Or your child may have a smaller appetite and tend to fill up faster.

You know your children best, and different families need different solutions. But here are some ideas to get you started, depending on how far out you are from sitting down to dinner.

I always try to include at least two foods in my children’s snacks – something rich in protein (milk, yogurt, cheese, beans, lentils, nuts, seeds, meat, etc.) and a fruit or vegetables or a whole grain food.

IF DINNER IS 3 (OR MORE) HOURS AWAY 

You want a snack with some staying power, including carbohydrates for energy, and protein and fat to keep them fuller longer.

  • Greek yogurt parfait
Greek Yogurt Parfait

Layer greek yogurt with fresh or frozen berries in a tall glass. Top with a sprinkle of granola.

  • Mashed avocado on toast
  • Nut butter with banana wrap
Nut butter with banana wrap

Spread 2 tbsp of nut butter (any kind of nut or seed butter) onto a whole grain wrap and top with a sliced banana. Wrap the tortilla up, cut the wrap into bite sized pieces.

  • Tortilla chips with hummus
  • Half of sandwich and a glass of milk
  • Overnight oats
Overnight oats

This version of oats requires no cooking and is prepared the night before. The basic recipe is equal parts milk, greek yogurt and rolled oats. Place the ingredients in a container in the fridge and the oats will soak up the liquids overnight. Toss in your favourite toppings such as fresh fruit, cinnamon, or nuts in the morning.

Hard-boiled egg

These can made up to a week ahead of time and stored in the fridge with the shells on.

  • Small bowl of granola (recipe 1 & 2)
  • Nut butter with waffle

IF DINNER IS 2 HOURS AWAY 

The idea is to suppress their hunger with foods that are tasty but quick and easy to digest, so they’re still hungry for dinner later. Serve something light but satisfying.

  • Trail mix
Trail mix

A very easy recipe includes: plain Cheerios, raisins, almonds, pecan, pumpkin seeds, the ingredients can be easily customized to your tastes.

  • Homemade popcorn + apple slices or berries
  • Whole grain crackers + banana
  • Apple slices with nut or seed butter
Apple slices with nut or seed butter

Pre-slice an apple with 2 tbsp of nut butter to dip.

  • Homemade smoothie popsicle
  • Small bowl of whole grain cereal
  • Edamame beans
Edamame beans

These can usually be found in the frozen aisle.

  • Cheese stick + pretzels
  • Small handful of nuts + cup of unsweetened applesauce)
  • Cheese cubes and fruits
Cheese cubes and fruits

Cube a palm-sized amount of cheese to go along with grapes, strawberries, kiwi or other fruits of your choice.

Roasted chickpeas

Take a can of rinsed and drained chickpeas, toss with oil, and bake for 20 minutes at 400F. When out of the oven, sprinkle with your favourite seasonings such as paprika, cajun, garlic powder, red pepper flakes, chilli powder, etc.

Muffin-tin omelettes

Easy, mini-baked omelets are perfect to make ahead of the week. You can use some of your favorite omelet ingredients but you can switch it up and add whatever you like or have on hand.

IF DINNER IS 1 HOUR AWAY 

You want to tread carefully in this time-frame, since many snacks can spoil their appetite for dinner. Serve veggies.

This was the strategy I settled on with my eldest son, and it worked wonders! Our house rule was “only veggies in the hour before dinner.” I’d offer both the veggies I was prepping for dinner and any veggie in the fridge.

The beauty of this rule: Your children will come to the dinner table with a serving or more of veggies already in their bellies. Or if they chose to opt out of the pre-dinner veggie snack, they’re still hungry for dinner.

IF IT DOESN’T WORK 

Consider moving dinner earlier or later. Ditch the rules you have about what time you must eat dinner or waiting for husband to come home for dinner. After your children going to day care or preschool, your family schedule need to be changed. You can have a small after school snack, earlier dinner at 5pm or 6 pm, and small bedtime snack (8-9 pm); or having a large after school snack and later dinner, both are healthy options. Try out a few options and see what works best for your family schedule.

If your children just can’t get by without a big, filling snack after school, pushing dinner later might be the solution.

BOTTOM LINE

When your children get older, schedules shift and appetites grow, and your snack and dinner strategy will likely change too. Do what works for your family now.

Are you running out of creative and healthy snack ideas? Here are some tasty and easy options to try with your children and family. For more delicious, family friendly recipes, check out my Facebook Page and follow me on Instagram ! 

How to Feed Your Children When They Are Sick

How To Feed Your Children When They’re Sick

by with No Comment Child & Family NutritionInfant NutritionToddler Nutrition

HIt seems like everyone is sick recently. COVID-19 is still circulating like crazy, but children are also getting hit with Respiratory Syncytial Virus (RSV), strep throat, stomach bugs, HFMD, the flu and other seasonal viruses. As disruptive as illness can be for work, school, and your family’s plans, it can also impact how you and your child eat. How can we feed our children who are sick so they’ll get better faster?

LOWER YOUR EXPECTATIONS

In most cases, when children are sick, it is very normal to see them have very little appetite, no interest in eating, and may even refuse food they usually eat. Even as adults, when we’re not feeling well, we tend to prefer bland, plain foods that are easy to eat as well our favourite comfort meals. We don’t usually fancy a huge variety of exciting foods when we’re not feeling well.

However, it doesn’t mean that you have to ONLY offer bland or favourite snacks to your children. The best thing to do during sick days is to keep your normal feeding routine as much as possible and rely on your child’s internal body signals. Because it’s important to help them keep their energy up and prevent pickiness after illness, and we know it’s usually only for a short period of time and it’s not going to undo any of the work that you’ve done in encouraging them to enjoy a variety of foods.

Responding to their appetite

You can continue to serve other foods alongside to keep up the variety that they are actually familiar with, but don’t be surprised if they’re not touched, or even expect them to try new foods, or foods that they’re less keen on at this time. Their appetites are likely to be all over the place, it can be hard to predict. Therefore, offering foods at set schedule whether they ask for it or not, and trust their body instincts to do the rest in terms of whether food is accepted or how much is accepted.

If they ask for food outside of mealtimes or seem hungry, that’s perfectly fine to give it to them, especially if you’re finding that there have been a few days where not much at all has been eaten. So let them follow their appetite and give them the chance to eat if they show interest. REMEMBER, it’s ok for the routine to slip as it is only for a short period of time. However, once they start to feel a little better, it’s helpful to start to build in some more structure to get things back on track.

FEED YOUR CHILDREN WHEN THEY’RE SICK WITH

i) a cold and respiratory illness

When your child has a cold or respiratory illness, it may affect their appetite and drive to eat. Between coughing, fatigue, a runny nose and sore throat, they might not want to eat or drink like they usually do. They might be tired or uncomfortable, or maybe they’re unable to smell or taste food appropriately.

The biggest concern during illness is keep the body well-hydrated to prevent dehydration. While a child might not eat as much as usual, as long as they’re drinking adequately they should be okay in the short-term.

Babies:

For babies under 12 months, getting enough milk to stay hydrated is most important during illness. Babies will likely prefer sticking to breastmilk or formula, and that’s OK. If your baby has really bad congestion, the use of a bulb suction or Nasal Spray to clear up the congestion might make eating and drinking easier. Focus on regular breastfeeds or bottle feeds and watch for 5-6+ wet diapers per day. If your baby is eating solids (6+ months), offer solid meals like usual but don’t be surprised if your baby isn’t interested. Stay consistent and continue to include your baby in family meals, as long as they’re not upset when they sit in their high chair.

Toddlers ++: 

Continue to offer the regular food/meals you normally would at regular times but trust their hunger and fullness cues. Focus on lots of veggies, fruits, protein foods, whole grains and fats. Do not force or pressure them to eat. Nutrition is important during illness, but their appetite and food preferences almost definitely change. You may find your child gravitating toward certain foods or surviving on familiar beige foods like bread and crackers – this is OK. You might want to just feed them whatever sounds good for a while until they feel better. As best you can, try to offer some variety in the food groups you serve, too. They might surprise you when they are suddenly interested in something again.

Sometimes it helps to integrate warm foods into their diet, like clear soup, porridge, mee sua soup or oatmeal. The steam from these foods can help loosen mucus and provide relief from nasal congestion.

The pain of a sore throat can make swallowing food and liquids uncomfortable, which may make your toddler eat less even if they feel hungry. Acidic foods can irritate an already inflamed sore throat.

Avoid acidic foods until your toddler’s sore throat has healed:

  • orange and orange juice
  • pineapple juice
  • tomato soup

Offering extra-cold and smooth foods may help soothe a sore throat:

  • smoothies blended with frozen fruits
  • frozen yogurt barks,
  • popsicles
  • frozen fruits

Since many cough suppressant medications are not approved for use in young children, it’s hard to know what to do with the coughing child, especially for those night time coughing. Some evidences (here, here, here, here, here) suggest that a spoonful of 100% pure honey can work as a good cough remedy for children over the age of one.

(ii) hand, foot and mouth disease

Hand, foot and mouth disease can be particularly difficult for children and mealtimes. Their mouths can get SO sore, which obviously makes it uncomfortable for them to eat. It’s especially tough as they may actually WANT to eat, they just can’t because it makes the pain so much worse.

Foods for children with hand, foot and mouth disease:

  • SOFT foods such as yogurt, porridge, cereal or oatmeal are likely to go down well as they are easy to eat and shouldn’t cause too much pain to sore mouths
  • Scrambled eggs, muffins or pancakes
  • Soft toast fingers with toppings like avocado, cream cheese, butter or nut butter
  • AVOID acidic foods such as tomato, citrus fruits or fruit juice

(iii) stomach flu (diarrhea/vomiting)

Stomach bugs or acute gastroenteritis will almost certainly affect the amount and types of food your children eats.

Babies:

Just like with respiratory illnesses, hydration is most important when babies are sick with GI bugs. Dehydration is especially dangerous with stomach bugs because babies can quickly lose fluids from vomiting and diarrhea. Continue to offer regular breastfeeds and bottle feeds and watch for 5-6+ wet diapers per day. If your baby is continually vomiting or has profuse diarrhea and you’re worried about their hydration status, speak with your doctor right away. Make sure your baby can tolerate breast milk or formula before offering bland foods like banana or crackers, then offer a regular diet if bland foods are tolerated.

Toddlers++:

Some simple guidelines to remember when our children are vomiting or have diarrhea:

  • Start with small amounts of liquids to prevent dehydration.
  • If those are tolerated, move onto a bland foods like toast, soup/broth, porridge, crackers, oatmeal, eggs (steam) or certain fruits (applesauce, banana, avocado, berries).
  • Once bland foods are tolerated, move onto a regular, varied diet including complex carbohydrates, lean meats, dairy, fruits and vegetables. Just avoid super heavy and greasy foods like fried or fried chicken, pizzas. The BRAT (banana, rice, applesauce, toast) diet is no longer recommended by the American Academy of Pediatrics. The reason is this diet is low in calories, protein, fat, fiber and other nutrients, also it makes diarrhea last longer. Current research show that children who eat a balanced diet recover quicker from stomach flu.
  • Juice is generally not recommended during stomach flu because it contains a lot of fructose and sorbitol, which can actually worsen diarrhea. If juice is all your children will drink, make sure to dilute it.

Sometimes water isn’t sufficient to rehydrate children when they’re losing fluid quickly from profuse vomiting or diarrhea. Oral Rehydration Therapy (ORT), means to drink solutions that are made with an appropriate amount of salt, sugar and fluid to help your child’s body absorb lost electrolytes appropriately. Sugar is essential in Oral Rehydration Solutions (ORS) because it helps to get the electrolytes through the bloodstream quicker and to rehydrate your children faster.

Some families make their own inexpensive ORT at home using the World Health Organization recipe. It is just as effective as expensive rehydration drinks and doesn’t contain any harmful ingredients and no dyes.

  • 1/2 tsp salt
  • 6 tsp sugar
  • 1L water

HYDRATION IS REALLY IMPORTANT WHEN CHILDREN ARE SICK!!!

During periods of illness, the number one concern is DEHYDRATION.

Babies:

Under 12 months, babies should still be consuming at least 20-24 ounces of breast milk or formula.

Toddlers ++:

Toddlers and older children need to drink lots of water to stay hydrated and get better. Estimated fluid needs per the American Academy of Pediatrics are as follows:

  • 1-3 years: 4 cups (32 ounces or ~1 L)
  • 4-8 years: 5 cups (40 ounces or ~1.2 L)
  • 9-13 years: 7-8 cups (56-64 ounces or ~1.7-1.9 L)

Fever, diarrhea, vomiting, or just refusing liquids for a prolonged period of time can put your toddler at serious risk for dehydration.

How to prevent dehydration

The best way to prevent dehydration and replace fluids lost through vomit, diarrhea, or sweat is to keep a cup full and encourage your child to sip from it all day long. Using a favorite cup, or straw cup to spark a toddler’s interest in drinking more.

Water is the best choice, of course, but if you’re finding it a struggle to get your child to drink it, here are some other drink ideas:

  • Water or infused water
  • Honey lemon water (except children under the age of 1 can’t have honey due to the risk of botulism)
  • Breastmilk
  • Fresh cow’s milk/plain kefir
  • Plant-based milk (ex: soy, almond, oat)
  • Popsicles or freezies
  • Smoothies (If your child can tolerate some heavier textures, then a smoothie is a great way to boost nutrition along with fluids)
  • Bone broth (homemade bone broth has the benefit of protein and additional vitamins and minerals)
  • Coconut water (diluted 1:1 ratio with water) (offered occasionally, it can be a good substitute if your child likes the flavor, but it’s much lower in potassium than ORT and may not rehydrate as effectively).
  • Fruit juice (diluted 1:1 ratio with water) (offered occasionally, DON’T offer if experiencing diarrhea. The risk of dehydration FAR outweighs the risk of added sugars in a juice box)
  • Non-caffeinated tea in small amounts (¼ cup offered occasionally) like Chrysanthemum tea, barley tea, Luohanguo tea 罗汉果

In addition to offering more beverages, if they can still eat, make sure to offer lots of Hydrating Foods (foods with high water content) throughout the day.

Instead of worrying about how much they are actually drinking, watch your child. Make sure they’re urinating regularly and don’t show signs of dehydration.

WHAT ARE THE SIGNS OF DEHYDRATION

Dehydration can be dangerous for a child and severe cases may require hospitalization. If you suspect your child might be showing signs of dehydration, it’s best to call your doctor right away so they can guide you on what’s best to do. According to the American Academy of Pediatrics, the following are signs of dehydration:

Mild to moderate dehydration:

  • Less activity than usual
  • Less than six wet diapers a day
  • Less saliva or cracked lips
  • Fewer tears when crying
  • Sunken soft spot on the head

Severe dehydration (all the symptoms listed above, plus):

  • Very fussy or overly sleepy
  • Sunken eyes
  • Cool, discolored hands and feet
  • Wrinkled skin
  • Only 1 or 2 wet diapers in 24 hours
  • Dry tongue and mouth
  • No tears when crying

GAIN BACK APPETITE AFTER ILLNESS

Appetite after Illness

Ever notice that it takes a few days to even weeks for your children’s appetite to return after they have been sick? Try not to panic that they’ll never eat a variety again. During illness, this is not a good time to force them to eat anything or to buy them French fries, just to get them to eat.

Another thing to remember is after an illness, your child’s taste buds may be dampened. Viruses can inhibit taste and smell function, and sometimes congestion prevents them from smelling (and thus tasting) appropriately. You may experience this as an adult, too. Adding highly flavorful food to their regular meals can help “wake up” their tastebuds and get them back to eating like normal again!

One strategy I love to use is to offer a highly flavorful, crunchy, sour or salty food once or twice a day to help “wake up” their taste buds. I found that children who have been sick sometimes seek out these flavors so they can taste again. Try foods like:

  • Freeze-dried fruit (mango, strawberries, raspberries)
  • Cucumber or tomato paired with a strongly flavored dip like hummus or guacamole
  • Olives (remember to remove pits and quarter lengthwise for kiddos under 4 years old)
  • Ground meat seasoned with cumin and garlic
  • Cooking with flavorful spices like cinnamon, ginger and paprika

You can also try lemon, lime or spicy food (if your children usually enjoys and tolerates it).

Don’t be surprised if your child’s appetite takes a while to return to normal when they have been sick. If they seem to be losing weight or not improving over time, consult a dietitian.

DOES VITAMIN C HELP WITH ILLNESS?

There may be NO STRONG evidence to suggest vitamin C will cure a cold. While some studies have suggested that vitamin C may shorten the duration of illness, other research does not support this theory. Plus, giving your children high vitamin C doses can cause diarrhea and stomach upset.

According to the NIH, here are vitamin C needs based on age (daily):

  • 7-12 months: 50 mg (Adequate Intake)
  • 1-3 year-olds: 15 mg
  • 4-8 year-olds: 25 mg
  • 9-13 year-olds: 45 mg

In general, unless your child has an extremely limited diet or malabsorption issues, they likely don’t need a vitamin C supplement.

FOODS HIGH IN VITAMIN C

Since vitamin C can’t cure a cold, but it can support the immune system. Oranges are not the only way to get your daily dose of vitamin C! Many fruits and veggies – yes, even bell pepper – can fulfill a great percentage of your child’s daily needs. Below are some kid-favorite foods that are high in vitamin C:

  • Potato (medium, cooked) – 15 mg
  • Tomato (medium, raw) – 16 mg
  • Mango (1 cup)  – 45 mg
  • Broccoli (1/2 cup) – 61 mg
  • Orange (medium) – 70 mg
  • Kiwi (medium)– 75 mg
  • Strawberry (1cup) – 95 mg
  • Red bell pepper (1 whole, raw) – 312 mg

Breast milk and formula are great sources of vitamin C, too! In fact, babies’ vitamin C needs are met by their milk alone.

Interestingly, vitamin C also helps our bodies absorb iron, so pairing a high vitamin C food with high iron foods like meats, poultry, fish, lentils, beans and nut butters can help your child’s body absorb iron, a critical nutrient in childhood.

SHOULD MY SICK CHILD AVOID MILK AND DAIRY?

There have been many studies that have looked at the relationship between drinking milk and how it affects mucus production but there is NO scientific evidence to suggest that there is any relationship. However, if you notice your child’s symptoms seem to worsen after a cup of milk or yogurt, you can go ahead and remove it from their diet until they are healthy again.

If your toddler is having a stomach flu, serving dairy can be iffy. It is because sensitive stomach may have a hard time digesting dairy. Again, if you notice any changes or are worried dairy could potentially worsen their symptoms, it’s best to skip it for couple days.

HOW TO GET YOUR CHILDREN TO TAKE MEDICINE?

There’s nothing worse than a sick child who would feel much better if they just took their medicine. If your children refuses prescribed meds, here is an amazing blog post from physician Steve Silvestro, MD on various ways to make taking meds a little easier on everyone.

BOTTOM LINE

Caring for sick children is hard! Be sure to reach out for help and call on your support network for meals or runs to the pharmacy when needed! I hope this article helped to answer your question. For more support feeding children, be sure to check out my 3 months TRANSFORM program.

Note: This information does not replace medical advice. If you have any concerns about your little one’s symptoms, appetite or growth, please do speak to a pediatrician and follow their advice.