Baby Led Weaning Archives - Page 2 of 2 - Simple Balance Nutrition

Nutrition Boosters: Chia, Flax, and Hemp Seeds

December 6, 2022

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition Toddler Nutrition

Looking for an easy way to add a nutrition boost? Chia, flax and hemp seeds are all in healthy fats and super versatile. Read more about their nutrition benefits, tips of buying and storing, and ways to enjoy.

WHAT ARE SUPER SEEDS?

Frequently called super seeds or super foods – chia, flax, and hemp seeds are super tiny yet packed with nutrition.

CHIA SEEDS

Small, round, and white or black in color, similar looking to poppy seeds, with a neutral flavour. They were a staple food for the Aztecs and Mayans as they were prized as an energy booster, which is actually how they got their name as “chia” is the Mayan word for “strength.”

HEMP SEEDS

It can be called hemp hearts, which have a mild nutty flavour. These seeds come from the Cannabis sativa plant. Before you start worrying about THC (the active ingredient in marijuana) and getting high, hemp seeds contain only trace amounts of THC (0.3%) and is very unlikely to cause any psychoactive side effects or even show up in a drug test. In fact, hulled hemp seeds have GRAS (Generally Recognized as Safe) status by the FDA.

FLAX SEEDS

Flax seeds are thought to be one of the world’s oldest crops. These nutrient-dense seeds and their oil have been used for medicinal purposes for thousands of years. Nutty and grassy flavor, these brown or golden seeds can be purchased whole or pre-ground.

NUTRITION & HEALTH BENEFITS

Despite their small size, these super seeds are loaded with nutrients and linked to numerous health benefits.

CHIA SEEDS

Chia seeds are a great source of fiber, 2 tbsp contain 8 grams of mostly soluble fiber. Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density.

HEMP SEEDS

Hemp seeds contain all the essential amino acids, making them a complete protein source. However, hulled hemp seeds (hemp hearts) contain very little fiber because the fiber-rich shell has been removed. Hemp seeds are also a great source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. Hemp seeds contain 3X more omega-6 fatty acids than omega-3 fatty acids, which may benefit skin disease and provide relief from eczema and improve dry or itchy skin.

FLAX SEEDS

Flax seeds are one of the best sources of an antioxidant called lignans, which may protect against cancer. Flax seeds are an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that our body doesn’t produce. Flaxseed is particularly high in thiamine, a B vitamin that plays a key role in energy metabolism as well as cell function. It’s also a great source of copper, which is involved in brain development, immune health, and iron metabolism.

Overall, thanks to their high fiber content, healthy fats, and antioxidant content, all three seeds have been associated with a reduced risk of chronic diseases, including heart disease, certain types of cancer, and type 2 diabetes.

HOW AND WHERE TO BUY THEM

All three super seeds can be found in health food stores or at larger supermarkets. Of course, you can also buy these seeds online.

For flax seeds, you have the option to buy them whole or pre-ground. Ground flax seed is much easier to digest than whole flax seed. Due to the outer shell of a flaxseed contains insoluble fiber, which does not dissolve in water, so whole flax seeds may pass through your intestine undigested. Therefore, crushing, milling or grinding the whole flax seeds before consuming can increase the absorption of the nutrients.

You can still buy whole flax seed, grind it in a coffee grinder, and store the ground flax seed in an airtight container for easy use.

For hemp seeds, look for “hemp hearts” or “hulled hemp seeds”, which are just the soft inner seeds with the inedible outer shell removed. Also be aware of where the seeds are from as different countries have varying levels of hemp regulation.

HOW TO STORE THEM

Thanks to their high fat content, these super seeds will last longer when stored in the fridge or freezer, but that doesn’t mean you have to store them that way. The most important thing is to store these seeds in airtight containers.

CHIA SEEDS: last 2 years in the pantry and 4 years or more in the fridge.
HEMP SEEDS: 3-4 months in the pantry, 1-2 years in the fridge, and at least 4 years in the freezer.
WHOLE FLAX SEEDS: 6-12 months in the pantry and 1 year in the fridge.
GROUND FLAX SEEDS: 1 week in the pantry and 1-2 months in the fridge and 6 months in the freezer. If your ground flax seed tastes at all bitter, then throw it away – bitterness is a sign of rancidity!

USING SEEDS IN YOUR DIET

Flax and hemp hearts both have a mild, nutty flavor, while chia seeds have more of an earthiness to them. All three can be easily added to many different foods, such as smoothies, yogurt, overnight oats, salads or baked goods.

Moderation is important. You don’t need to eat a lot of seeds to reap their health benefits. All seeds are high in fat, which makes them high in calories. A serving size of 1 to 2 tablespoons each day is a great addition to a healthy diet and lifestyle.

Here are some ways to incorporate these nutrient-rich seeds into your meals and snacks.

CHIA SEEDS

You don’t need to grind or cook the chia seeds. What makes chia seeds unique is that they form a gel-like texture when submerged in a liquid. As a result, you can use them to thicken sauces and as an vegan egg substitute, such as adding to puddings, smoothies, jams, or baked goods.

For 1 medium egg = 1 tbsp chia seeds + 3 tbsp water

You can also sprinkle dry chia seeds on top of cereals, salads, granola, and yogurt.

HEMP SEEDS

In addition to sprinkling over foods, hemp hearts can be used to make hemp milk and also make for a protein-rich coating for “slippery” foods like avocado, banana, mango.

To really bring out their nutty flavor, you can roast hemp hearts prior to using (they also make for a great nut substitute!).

FLAX SEEDS

As I mentioned earlier, ground flax seed is much easier to digest than whole flax seed, so you want to grind them before eating/using in cooking. You can also buy pre-ground flax seeds, which are often labeled as flaxseed meal.

Ground flax seeds can be added to baked goods, yogurt, oatmeal, pancakes, and smoothies. Like chia seeds, they can be used as an egg substitute in baking recipes – a great trick if your family is vegan or your child has an egg allergy!

For 1 medium egg = 1 tbsp ground flax seeds + 3 tbsp water

BOTTOM LINE

Hemp, flax and chia seeds each have a unique nutrition profile, so there’s no reason to stick to eating only one. They’re an excellent source of plant-based protein, fiber, omega-3 fatty acids, antioxidants, and a number of minerals. If you’re looking for a nutrition boost, mix them up, include one to two tablespoons of one or more types of seeds in your diet each day.

How does your family enjoy eating these superseeds? Share in the comments!

What You Should Know About Sensory Food Play

July 25, 2020

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition Toddler Nutrition

Sensory food play is an extremely hands-on activity, which lets children engage with their senses through the exploration of different foods and textures through play. When sensory play is focused on food, it becomes even more stimulating a b se food is the ultimate sensory experience.

I know FOOD PLAY is usually not considered a good thing by parents as it is messy, but it is important for them to explore the foods through play.

Sensory food play is not just about playing foods

WHY?

In a study published in Public Health Nutrition, researchers from Finland describe “sensory-based food education” programs that are common in preschools there. The programs include activities like preparing salads, growing vegetables in a garden or on a windowsill, taking field trips to pick berries, and participating in “sensory sessions” where children touch, listen, taste, and smell different kinds of foods—then share observations with each other.

They found that preschoolers who participated in this food education chose more fruits and vegetables from a buffet compared to those who didn’t receive it. Researchers say this sensory-based education helps children explore food with all five senses and instills a joy of eating. They also note that the findings held true even if there was a high level of pickiness in the group—which shows that “positive peer modeling” can also encourage children to try new foods.

Explore: When we let children explore and play with food, it gives them an opportunity to get to know their food and become comfortable with how it will eventually feel in their mouths.
Stress-free: Some children are anxious about unfamiliar foods, and Sensory Food Play provides them with some much-needed relaxation when faced with the overwhelming sensory experience of a new food. Smashing, squishing, poking, rolling, pouring, and dumping the food can provide stress relief as well as teach them how that food might feel in their mouth (and they just might try it!).
Build Trust: The use of Sensory Food Play can assist the child with touching, smelling and playing with the texture in an environment with little expectation. As the child develops trust and understanding of this texture it helps build positive pathways in the brain to say it is safe to engage with this food.

SENSORY FOOD PLAY RULES:

You can set a time and place for playing with food. You can also set the rules and boundaries for this exploration process. If you are worried about the mess or expense, make a rule about that.

Mess: You can help your children manage their mess with consistent directions and rules. Before you get started, make sure that you have decided where your children are going to be playing. If it is going to be on the floor, put down a splash mat, old shower curtain or blanket. You could also play in the car porch to avoid lots of mess (handy for a rinse over afterwards!). I love to put the infant (6 months+, support with cushion) in highchair and put the messy/food play activity on highchair table. Just remember, the goal is for your children to develop positive feelings and connections with their food, so let them have a little fun with it.
Clean up: Have a clean up bin ready, such as baby wipes, apron, sponge, paper towels, cleaning spray.
Expense: Most of my sensory food play items I buy in bulk (e.g., rice, pasta, beans, cereal, oatmeal, yogurt, food coloring, toothpicks, etc.), which saves money in the long run. I often buy canned food items (peas, pears, fruit cups, etc.) or use leftovers. Also, I use items I receive for free at fast food restaurants (ketchup packets, straws, and other dipping containers).

Sensory food play is so important and beneficial for babies and younger children. Not only is it lots of fun, but there is a lot of learning going on when they are playing that you might not realise. I am going to should you some benefits when a child engages in sensory food play.

SENSORY FOOD PLAY SKILLS:

Sensory system (learning and developing new tastes, textures and smells)
Gross motor skills (body balancing)
Fine motor skills (scooping, pincer grasp, writing, dipping)
Mealtime skills (pouring, tasting)
Language skills (maths, food vocabulary , following directions)
Play skills (imaginary play, solitary play)
Social skills (turn taking, manners) with other children
Problem solving skills (How to..)
Brain development (enhancing memory, ability to complete more complex learning tasks)
Learning cause and effect (what happen after squishing blueberries)
Growing independence through play
Creativity and FUN
Exploring shapes and colours

Here are some fantastic ideas and activities for sensory food play:

Digging in Beans – Get ready to dig, lift, dump, and pour. Fill a pan with dried beans, noodles, or rice and get little trucks or cars out. My son was crazy about this one.

Yogurt Paint – Paint with yogurt. Get your little one touch new veggies while making beautiful art.

Shape Matching – Simple, quick and easy.

Learning Letters – use yogurt to make a letter, and trace the letter with berries or pomegranates.

Stacking – make a tower or building.

Rainbow Toast – Painting on food you can eat!

Counting Game – an easy educational game you can create for your little one.

Food Ribbons – use a peeler to turn a fruit or vegetable into ribbons.

I recommend Sensory Food Play at least once a week at home for picky eaters or problem eaters. Playing with food away from table (without pressure to eat or eat it now) offers your child the opportunity to look at, touch, smell and hopefully tasting the foods.

Sensory food play is vital for a child’s development and learning process! After you discover the key benefits of sensory food play for children in my article today, you may want to initiate sensory food play at home.

DON’T KNOW HOW

If you have no idea, you can check out this SENSORY FUN FOOD PLAY GUIDE. This guide takes you step by step through how to set up food play at home and get your children engaged in more than 100 sensory food play activities. Don’t be afraid to be silly and creative!

Happy Playing!

CHECK OUT NOW

Salt/Sodium for Babies and Toddlers

March 27, 2020

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition Toddler Nutrition

As parents, many of us are mindful of how much sugar we give to our little ones, but what about their salt intake, especially if you’re following mixed feeding approach.

HOW MUCH SALT IS TOO MUCH?

Due to limited data for babies, an AI (Adequate Intake) for sodium has been established.

For infants 6 months and younger, the AI for sodium is 110 milligrams per day (here).
For babies between 7 and 12 months old, the AI increases to 370 milligrams per day (here).

This means that for babies under 12 months, the recommended sodium intake is less than 400 mg per day, which includes sodium from both breastmilk/formula and solid foods. Considering that breastmilk and formula contain around 200 mg of sodium per 24 oz., babies should only be consuming about 200 mg of sodium through solid food daily.

The reason for this recommended intake level is that we assume that babies’ kidneys are still very immature and may not be able to process large amounts of salt properly. While there isn’t enough research to definitively say that 400 mg is the maximum safe level for babies under 1 year old, it’s best to stick to this limit until more data is available. Exceeding this could potentially increase the risk of health issues, so erring on the side of caution is recommended.

SALT VS. SODIUM

Salt and sodium are often used interchangeably, and you may see both terms on food labels. However, table salt is actually composed of 40% sodium and 60% chloride.

1 teaspoon of salt = 2300 mg sodium

1 gram of sodium = 2.5 grams of salt

Both sodium and chloride are essential electrolytes (along with potassium) and play vital roles in the body. They help transmit nerve signals, enable muscles contractions, regulate fluids balance, enhance nutrient absorption, maintain acid-base balance, support potassium absorption, and control stomach bacteria levels.

SALT IN FOODS

Salt is found in almost all store-bought, processed, or packaged foods. It acts as a preservative and enhances flavor, so food manufactures often add it deliberately. Common foods that contain salt include:

Processed meats like deli meats, bacon, hotdogs, ham, and sausages
Frozen foods like fish sticks, chicken nuggets, and frozen meals.
Potato chips
Crackers
Canned soups
Gravy
Broths (vegetables, chicken, beef)
Olives, pickles, pickled vegetables (Kimchi)
Soy sauce

Other foods that are high in sodium, even though they may not taste very salty, include:

Cheese and other dairy products like yogurt and milk
Bread, bagels, English muffins, tortillas, and other bread products
Canned tomato and pasta sauce
Canned vegetables
Canned beans
Boxed cereal

*Fresh Milk contains about 100 mg sodium per cup. This is one reason why milk is not recommended as the main drink for babies under one year old. However, a small amount of milk in cereal or baked goods is fine, so there’s no need to eliminate it completely.

WHAT SHOULD YOU DO?

As shown in the picture above, sodium is naturally present in many foods and is often added to processed foods. It’s found in nearly everything we eat. So do you need to completely eliminate salt from your baby’s solid foods?

AT HOME

When cooking meals for your family, you can hold off on adding salt until after you’ve taken out your baby’s portion. For example, when if you’re making a stir-fry, take out a small portion for your baby before adding soy sauce to the rest of the dish.

It’s important not to add salt to anything you prepare from scratch, even if you think it tastes bland. What may seem bland to you could be perfectly flavorful for your baby. Instead of salt,. try using herbs and spices as to enhance the flavor.

During the first few months of eating, it’s very unlikely that a baby will consume a large amount of sodium, especially if you’re mindful of the foods you provide. Since babies don’t eat that much in the beginning, it’s difficult for them to take in lot of sodium. Additionally, if your baby is self-feeding, it can take time for them to actually ingest a significant amount of food!

As you baby gets older and starts sharing more family-style meals, you’ll need to be more aware of their sodium intake, as hidden sodium can be found in many foods!

AT RESTAURANT

Restaurant foods tend to be much saltier than what you would make at home, and it’s hard to know exactly how much sodium is in a dish. Even if the nutritional information is available, chefs often add salt as they see fit, regardless of the recipe. Here’s how you can approach dining out with your baby.

Generally, I recommend not stressing too much about it. As long as you aren’t eating at a restaurant daily or multiple times a day, it will balance out. Try ordering dishes that are typically prepared with less salt, and don’t hesitate to ask the waiter’s or chef for suggestions.

If your baby isn’t eating much yet, or if they tend to eat small portions, you should be fine. However, if your baby has a good appetite, consider bringing some low-sodium food for home. Personally, I find that I can usually make do with what’s on the menu, and I want my child to experience a variety of flavors. But if you’re unsure, bringing your own is always a good backup.

The key is to be mindful and balance things over the next few days. For example, if one day your baby eat a a lot of cheese and bread, you can focus on offering low or no sodium foods the next day. If they eat a meal at a restaurant, you might serve fruit and a homemade muffin for their next snack.

Pick your battles and make the best choices you can. If you only eat out once or twice a week, just adjust your baby’s food choices for the rest of the week! Keep it truly balanced while continually striving to plan ahead.

BOTTOM LINE

Do your best to serve homemade meals whenever possible. Read labels and be mindful of what you and your baby are eating. This is a healthy habit for the entire family.

What you feed your child today helps shape their taste preferences for the future.

Adding Herbs and Spices to Baby Foods

February 21, 2020

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition Picky Eating Toddler Nutrition

Herbs and spices provide our foods with a multitude of flavours, fragrances, and colours. However, many parents worry about adding flavour this way to their babies’ food, believing that spices are hot and not suitable for little ones’ taste buds.

Baby food doesn’t have to be bland!

There is a big difference between hot spices and aromatic ones. Aromatic spices, such as turmeric, garlic, ginger, dill, cumin, nutmeg, garlic, dill, and cinnamon, are perfectly fine to introduce to baby after 6 months.

This guide explains why I recommend parents adding herbs and spices to baby’s food, the benefits of adding them and gives some ideas on how to start introducing them to your baby.

WHY YOU SHOULD INTRODUCE HERBS AND SPICES TO BABIES

If your baby doesn’t have any digestive problems, I always encourage parents who are just starting weaning their babies, either by purees or baby led weaning (around 6 months of age), to experiment with herbs and spices from the beginning. The more you expose your baby to a variety of tastes and flavours, between 6-12 months, the more likely it is that they’ll accept a variety of food later on in life! This means adding herbs and spices right from the beginning helps reduce the chances of pickiness.

In fact, breastfed babies are often introduced to a variety of spices even before starting solids. Breast milk can change its flavour, depending on a mum’s diet. If mum enjoys spicy and flavoursome food, then her baby will be exposed to this through her milk, helping create and develop a taste for flavoured foods. Therefore, by flavouring food with a variety of herbs and spices, you’ll continue the benefits of flavour exposure found in breastmilk.

What about exclusively formula fed babies? We know that babies are made to handle various flavours from the first day of their life, they were capable of experiencing various spices without any issues. So bland food is actually not a requirement for them and it’s natural for them to experience different flavours. If your baby is exclusively formula fed, then they wouldn’t have that exposure, and so beginning with some herbs and spices when they start solids is a great way to get those taste buds primed for new flavours.

As salt and sugar should be limited in baby food, spices and herbs are a great way to flavour food.

BENEFITS OF INTRODUCING HERBS AND SPICES AT AN EARLY AGE

Trains the baby’s taste buds to enjoy variety flavors and will set the foundation for healthy eating habits.
Teaches the baby to expect change with food. Offering a plain mashed banana one day and a mashed banana with a dash of cinnamon the next can have a valuable influence on the child’s evolving palate.
Fresh herbs are packed with antioxidants, vitamins and minerals.
Herbs and spices are great flavour enhancers without adding unnecessary sugar and salt.
Helps babies transition to family food, as your baby will be familiar with those tastes and more likely to accept them.

WHAT ABOUT HOT SPICY FOODS?

Hot spicy foods (cayenne pepper or jalapeño) can hold off for a while. But, it is recommended to use aromatic spice first, such as curry, cumin, oregano, turmeric, cinnamon, mint, basil, allow them to experience those flavours first, before adding small amounts of hot spices. We live in Malaysia, the 3 major cultures that have influenced Malaysian food are Malay, Chinese and Indian. A lot of Malaysian dishes can be classified under the hot and spicy category. So, once you start, use mild spices in small dosages, therefore, you can cook a dish that the whole family can enjoy.

POPULAR FLAVOUR COMBINATIONS

Here is a list of baby friendly herbs, spices and natural flavor enhancers and the foods that pair well with them:

Vegetables

Asparagus: Parmesan cheese
Banana: rolled in unsweetened coconut
Broccoli: nutritional yeast
Butternut squash: cinnamon, nutmeg, allspice or ginger
Carrots: basil and garlic; or cinnamon
Cauliflower: curry powder
Green beans: garlic powder
Mashed potatoes: dill or garlic
Pumpkin: cinnamon, nutmeg, or ginger
Sweet potato: cardamom, cinnamon, cajun spice or nutmeg

Fruits

Applesauce: cinnamon, nutmeg, allspice, or ginger
Avocado: cilantro or parsley
Bananas: cinnamon or allspice
Pears: ginger or cinnamon

Grains/Cereals

Oatmeal: cinnamon and nutmeg
Pasta: basil, oregano, or garlic
Rice: cinnamon, nutmeg, cardamom, or ginger
Quinoa (sweet): cinnamon, nutmeg, cardamon, or ginger
Quinoa (savory): garlic powder, pepper, onion powder, basil, or oregano

Dairy

Plain yogurt: cinnamon or mint

Meat

Chicken: ginger; rosemary, sage and thyme; lemon zest and pepper; or basil and oregano; paprika
Beef: garlic and pepper; or onion powder and pepper
Salmon: dill, lime or lemon

TIPS TO ADD SPICES & HERBS TO BABY FOOD

When adding herbs and spices, make sure to start simple and try not to add too much so as to overpower the food. Start out by adding one herb or spice to your baby’s food and then building it up from there by mixing with other flavours.

Storage: Store spices in airtight containers away from light and heat. Whole spices will keep for around 1-2 years but after around six months, ground spices will start to lose their aroma and flavour. So buy in small amounts and use often!
Pre-mix spice blends: Always read the packaging when using pre-mix spice blends (as they often have added sugar and salt), try making your own blends.
Start slowly: Start with plain foods so baby can try the taste of the food on its own.
Use small amounts: Once baby has tasted the food plain, you can gradually add spices and herbs you use when cooking for the rest of the family. Use small amounts to start with to allow your baby to get used to different flavours. You don’t want to overpower the food. Start out by adding just a pinch.
Prepare fresh leafy herbs properly: Wash fresh herbs and then puree or finely mince before adding to baby food. Large leaves can be a choking hazard
Don’t give up: If your baby rejects the flavour of the spices/herbs just remember that it can take up to 10-20 exposures for a new flavour to be accepted.

Let’s give our babies something other than tasteless mush or finger foods to eat! I’m a firm believer that babies deserve the tasty goodness we feed ourselves. When you implement these tips, you will create a change in taste and expectation for your baby. When babies learn to accept change with food, they become less likely to get stuck in food ruts.

If you’ve added herbs and spices to your baby food, what’s your little one’s favourite combinations?

Why Shouldn’t Babies Eat Honey?

March 13, 2019

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition

Both the American Academy of Pediatrics (news) and the World Health Organization (WHO) strongly advise that honey should not be given to infants younger than 12 months of age. This recommendation applies to all types of honey — raw, unpasteurized, local, store-bought, and even foods or baked goods made with honey.

The concern is not about sugar or sweetness, but about safety.

WHY IS HONEY UNSAFE FOR BABIES?

Honey can contain spores of a bacterium called Clostridium botulinum. While harmless to older children and adults, these spores can germinate in a baby’s immature digestive system. Once established, they produce a dangerous toxin that leads to infant botulism — a rare but potentially life-threatening illness.

Honey should never be given to a child under the age of 12 months old.

SIGNS AND SYMPTOMS OF INFANT WITH BOTULISM

Symptoms typically appear within 12-36 hours after consuming contaminated food, but may occur within a few hours or up to 10 days.

Muscle weakness or floppiness
Flat facial expression
Reduced movement
Poor feeding or weak sucking
Weak or unusual cry
Constipation

These signs result from muscle paralysis caused by the toxin. If you notice these symptoms, seek emergency medical care immediately. Bring along any suspected food samples for testing.

IS HONEY SAFE FOR TODDLERS, OLDER CHILDREN AND ADULTS?

YES. For children over 12 months and adults, honey is considered safe. By this age, the gut microbiome is more mature, and natural stomach acids prevent spores from producing toxins.

WHAT ABOUT FOODS CONTAINING HONEY?

Parents are often surprised to learn that honey in baked goods, cereals, crackers, or yogurt is still unsafe for babies under 1 year old. Normal cooking and baking temperatures DO NOT destroy Clostridium botulinum spores.

That means products like:

Honey graham crackers
Honey nut cereals
Honey wheat bread
Yogurt sweetened with honey

are not suitable for infants younger than 12 months.

Honey is unsafe in any form under one.

BOTTOM LINE

Honey may seem like a natural and wholesome food, but it is unsafe for babies under 1 year of age in any form. Once your child turns 12 months, you can safely introduce honey in moderation as part of a balanced diet.

Remember: honey is still a source of sugar, so use it sparingly even for toddlers and older children. Always check food labels carefully, as honey is often used as a natural sweetener in packaged foods.

Struggling with introducing solids or worried about your baby’s nutrition? Baby’s First Bites online course gives you step-by-step support to help your little one explore food safely and confidently.

Update: August 25, 2025

can-give-finger-foods-baby-doesnt-teeth-yet-photo

Can I Give Finger Foods If My Baby Doesn’t Have Teeth Yet?

June 1, 2016

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition

One of the biggest changes in infant feeding over the last decade is how we think about textures. Gone are the days when spoon-fed purées were the only way to start solids. Current infant feeding guidelines recommend introducing a variety of textures within the first few months of starting solids including soft finger foods.

As a dietitian, I’m often asked this question:

“My baby doesn’t have any teeth yet. Can I still offer finger foods?”

ANSWER: YES !!!

BABIES CHEW WITH THEIR GUMS

Many babies start solids around 6 months and at this age, most don’t have teeth (or may only have a few by 12 months). That’s okay! Babies use their gums and tongue to mash and manipulate food.

WHY SOFT FINGER FOODS

Soft finger foods are perfectly safe as long as they are prepared in the right size and texture. Introducing finger foods early, soon after starting solids, helps babies practice chewing skills (even without teeth), supports hand-eye coordination and self-feeding. Also, it can reduce the risk of picky eating later by exposing them to a variety of textures. Last, it encourages participation in family meals from the start.

SIGNS YOUR BABY IS READY FOR FINGER FOODS

Most babies are ready for soft finger foods between 6-7 months, some babies start right at 6 months. Many won’t have teeth (or very many teeth) by this age. Look for these development signs:

Can sit upright with little or no support.
Has good head and neck control.
Show interest in food, watching people eat and reaching for food.
Lost the tongue-thrust reflex (food doesn’t just push straight back out).
Can grasp small objects or food and bring it to their mouth.

SAFE FINGER FOOD IDEAS FOR BABIES

When starting with finger foods, choose foods that are soft, easy to mash with gums, and cut into baby-safe sizes. Aim to include a balance from all four food groups.

Vegetables (soft cooked) and Fruits (ripe)

Steamed or roasted carrot sticks, broccoli florets, zucchini, pumpkin, or sweet potato wedges.
Ripe, peeled fruit slices: pears, peach, mango, papaya, avocado, banana, melon, kiwi.
Apple slices (steamed or baked until soft).
Grapes and blueberries: always cut into quarters to reduce choking risk.

Grain & Starches

Strips or whole wheat toast or tortilla.
Small pieces of roti or chapati.
Well-cooked pasta (penne or fusilli)
Rice balls (sticky rice or mixed with mashed vegetables).
Oat-based foods such as pancakes or oatmeal fingers.

Dairy

Soft cheese strips (mozzarella, mild cheddar).
Full-fat, plain yogurt (serve in a bowl or allow baby to self-feed with a preloaded spoon).
Cottage cheese or ricotta (pre-loaded spoon).

Proteins (soft and well-cooked)

Shredded chicken, turkey, or slow-cooked beef/lamb.
Flaked fish (deboned, low-mercury options like salmon or sardines).
Omelet strips, scrambled eggs, or hard-boiled egg wedges.
Soft tofu or tempeh cubes.
Mashed beans or lentils (or shape into soft patties).
Thin spread of smooth nut or seed butter on toast.

Mealtimes will be messy and slow at first. This is part of learning how to eat.

FOODS TO AVOID

Certain foods pose choking or safety risks and should be avoided:

Whole nuts or seeds
Raisins and other dried fruit
Popcorn, hard crackers, or raw hard vegetables (like raw carrot)
Hard candies, jellybeans, gum
Sticky foods such as large spoonfuls or nut butter

No HONEY during baby’s first year. Honey may cause infant botulism, a type of food poisoning, that could make your baby sick.

WHY TEXTURE PROGRESSION MATTERS

Research shows that delaying textured foods beyond 9–10 months can increase the risk of feeding difficulties and picky eating later. Offering finger foods early helps babies develop chewing skills, tolerance to textures, and confidence with self-feeding.

A recent review highlights that both spoon-fed purées and BLW approaches can be appropriate but all babies benefit from early exposure to a variety of safe textures.

BOTTOM LINE

You don’t need to wait for teeth before offering finger foods. Babies are capable of mashing soft foods with their gums and learning the skills they’ll need for eating a wide variety of foods.

Start around 6 months, follow your baby’s readiness cues, and offer a variety of safe textures from purées to finger foods. Messy mealtimes, gagging, and experimenting are all part of the learning process.

Finger foods are not only safe, they’re an essential part of helping your baby grow into a confident, adventurous eater.

Looking for more tips to make Baby-Led Weaning simple and successful? Join our online course, Baby’s First Bites, and discover practical strategies, recipes, and guidance to help your baby enjoy mealtimes.

Update: August 25, 2025

How to Start Solid Foods

May 19, 2016

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition Toddler Nutrition

Last blog we discussed When to Introduce Your Baby Solid Foods. It is important to wait until healthy babies are at least 6 months old before starting solid foods to maximize exclusive breastfeeding and ensure their digestive systems are mature enough to handle solid foods.

START FROM HOW

Today, let’s talk about HOW to introduce solids. Get your camera ready, you’ll want to capture those funny faces your baby makes. Here are some tips to help make the transition to solids easier:

1. Choose a Good Mood

Introduce new foods when your baby is alert, relaxed and happy. Offering food after breastfeeding (waiting 60-90 minutes) or after a nap can increase the chance that your baby will try a new food.

2. Introduce 1 New Food a Day

Offering a variety of foods can set your baby up to be a more adventurous eater. The ONLY exception is highly allergenic foods. You can start introducing them around 6 months, but wait 1-2 days before adding another allergenic food to monitor for potential allergies.

3. Start with Small Amounts

Offer just 1-3 tsp (5-15 mL) of food. If baby shows signs of hunger, you can offer more.

4. Follow Baby’s Cues

Sit your baby in a high chair at approximately eye level. Hold the spoon a few inches in front of their mouth and wait for them to open up. Feed as slowly or quickly as they prefer and stop when they show signs of fullness. If you’re following Baby-Led Weaning approach, let your baby take the lead in eating. NEVER FORCE YOUR BABY TO EAT, AND REMEMBER NOT TO COMPARE YOUR BABY TO OTHERS.

5. Start with Once a Day

Begin by offering solid foods once daily. Soon, baby will be ready to eat more often. Gradually increase to 2 times per day, then to 3 times.

6. Offer New Flavours

Some babies are cautious eaters and need time to trust that a new food is safe. It can take multiple attempts (approximately 15 times) before they’re willing to eat a particular food.

7. Let Your Baby Explore

Expect a bit of a mess. Messy hands and faces help babies get used to new foods. So let them have fun with it.

8. Be Aware of Changing Appetite

Baby’s appetite will vary daily. From 6-12 months, they will gradually drink less breast milk and eat more solids.

Be mindful of your baby’s hunger and fullness cues. Avoid forcing or over-feeding.

HUNGER SIGNS

Smiles, gazes or coos at the parent during mealtimes to show they wants to continue
Leans toward the spoon or food and opens their mouth
Reaches for or points to food
Shows excitement when food is offered
Focuses on and follows food with their eyes
Sucks or smacks lips
Uses words, sounds, or hand signs to indicate hunger or wanting more (older babies)

FULLNESS SIGNS

Slows pace of eating
Get distracted easily or shows uninterested in food
Moves head away from spoon or closes mouth
Bats at spoon or pushes it away
Pushes food away or throws it on the floor
Plays with food or fidgets
Closes or purses lips when offered food
Spit food out
Tries to leave the highchair
Uses words or signs to signal “all done” (older babies)

FEEDING ESSENTIAL TOOLS

With so many baby-feeding products available, it can feel overwhelming to decide what you truly need to start solids. Here are the TOP 6 essential tools to help you get started:

1. High Chair or Booster Seat

I believe an actual high chair is a must-have. It’s helpful to have a dedicated seat for your baby, and the large high chair tray makes a great food-catcher. The IKEA Antilop high chair with tray is totally affordable.

A booster seat can easily strap onto your own chairs. This seat is foldable for easy storage. I’ve taken it along for visits to the grandparents and to restaurants – it’s super handy.

2. Bibs

You can certainly use the drooler/cloth bibs. However keep in mind they’ll need to be washed after each use.

I recommend getting a set of larger, waterproof, easy-to-clean feeding bibs. I prefer ones with big front pocket to catch any dropped food.

If your baby is an active explorer, your may prefer the Kushies Long Sleeved Waterproof Bib. It allows your little one to fully enjoy mealtimes without the worry of ruining their clothes.

3. Spoons

Make sure that any spoons you use are BPA-free. BPA is a harmful chemical found in some plastics that can leach into food when heated.
Munchkin 6-Pack Soft Tip Infant Spoon: These small, plastic-coated options are much gentle on tender gums. It’s helpful to have several on hand during feedings, one for you and one for baby, to encourage their sense of independence and avoid power struggles.

Once your baby is ready to try self-feeding, consider getting the OXO tot Fork & Spoon Set. This set makes it easy for young eaters to transition their food from bowl to mouth.

4. Dishes

When you first introduce solids, you will need a handful of small, BPA-free plastic bowls.

Calibowl. This deep bowl makes it easier for your baby to scoop up their food, while the super suction cup on the bottom prevents it from being tossed to the floor. It also includes fitted lids, making food storage a breeze.

Once your baby is ready to try self-feeding, consider picking up a divided plate like the OXO tot Divided Plate. I like the removable, raised outer ring. which helps keep food on the plate and guides it into utensils.

5. Straw Cup or Open Cup with/without handles

My son wasn’t a big fan of bottle, so I was very anxious to introduce a straw cup around 6 months. He would often bite on the straw, but he would sip from it occasionally. Using a straw cup does not present the same concerns as a sippy cup. In fact, It can help with oral motor skills development and reduce the risk of dental caries since the liquid doesn’t bathe the baby’s teeth. Here are three straw cups that I recommend:
- Playtex Sipsters Stage 1 Straw Cup
- Munchkin Click Lock Weighted Flexi Straw Trainer Cup
- Playtex Sipsters Stage 3 Insulated Spill Proof Straw Cup

Offer water in an OPEN CUP as soon as your baby starts eating solids. Babies learn quickly how to drink from an open cup.

6. Snack Catcher

No more spilled snacks on the floor. This is the perfect solution for on-the-go situations, whether it’s a doctor’s appointment, shopping trip, grocery run, or evening walk.

A HEALTHY FEEDING RELATIONSHIP

Babies learn by observing those around them. When families eat together, it teaches babies that mealtime is a time to connect, share, and enjoy food.

As a PARENT;, your role is to choose WHAT foods to offer. As baby start to eat solid foods, your are responsible for WHEN and WHERE baby is fed.
It is your BABY’S job to determine HOW MUCH they want to eat.

Trust your baby to recognize their hunger and fullness cues. This fosters mindful eating.

Introducing solids to your baby can be lot of fun. Be PATIENT and remember that it might take time for your baby to warm up to new foods; this is completely normal. If your baby enjoys every food from the first bite! Congratulations! you have a wonderful little eater.

Bon Appétit babies!

Happy Shopping Mommies!!

When Is The Right Time to Start Solid Foods

May 3, 2016

by Ye Ting Tan with No Comment Baby Led Weaning Child & Family Nutrition Infant Nutrition Toddler Nutrition

As a dietitian and a mom, one of the most common questions I hear is: “When should I start my baby on solids?”

It’s no wonder parents feel confused. You might hear from friends, family, or even health professionals that you can start at 4 months. Some websites still say “between 4 and 6 months.” And if you were born in the 80s, chances are you were started on solids as early as 2 to 4 months because that’s what the guidelines recommended back then.

So which advice should you follow? Let’s look at what the evidence says today.

WHY DO BABIES NEED SOLIDS?

Introducing solids to babies isn’t just about giving babies “real food”, it’s critical step for both nutrition and developmental reasons. Breast milk or formula will still be a main source of nutrition during the first year, but starting solids around 6 months helps meet growing needs that milk alone can’t fulfill.

1. Nutritional Reasons

Iron needs rise: Babies are born with iron stores, but by about 6 months, those stores start to deplete. So they need iron-rich foods to support healthy growth and brain development.
Critical nutrients: Protein, zinc, omega-3 fatty acids, and extra energy all become important to fuel your baby’s rapid growth and curiosity.

2. Developmental Reasons

Learning to chew and bite: Solids help strengthen jaw muscles and lay the foundation for speech development.
Oral and motor skills: Feeding supports hand-eye coordination, fine motor skills, and learning to move food around the mouth safely.

COMMON REASONS PARENTS START EARLY?

I often hear parents say:

“My baby is so big, he must need food.”
“My baby too small and tiny.”
“My baby seems hungry all the time.” (increased breastfeeding demand)
“My baby wakes up multiple times a night, maybe solids will help him sleep.”
“My doctor recommended to start at 4 months.”
“My baby grabbed food off my plate, he must be hungry.”
“I wanted to offer something (iron-rich foods) alongside breast milk or formula.”

It’s completely understandable to think these are signs of readiness. But here’s the truth: breast milk (or infant formula) still provides more calories and nutrients than solids before 6 months. Increased hunger is usually growth spurt, not a sign to start solids early. And waking up at night is normal infant behavior, not a reason to rush into feeding.

THE RISKS OF STARTING SOLIDS TOO EARLY

Starting solids too early before 4 months (17 weeks) can pose several health risks. Research shows that introducing solids TOO EARLY can increase the chances of:

Infections and Digestive Issues: Babies’ digestive systems are still maturing, and introducing solids too soon may cause gastrointestinal discomfort and infections.
Food Allergies: Introducing certain foods too early can increase the risk of developing food allergies later on.
Obesity: Early solid feeding can influence long-term eating behaviors, potentially contributing to a higher risk of childhood obesity.
Kidney Strain: Babies’ kidneys aren’t fully developed in the first few months, and early solids can strain these organs, leading to imbalances in minerals they’re not yet ready to process.
Reduced Breast Milk Intake: Solids may replace breast milk in the baby’s diet, potentially reducing milk supply and lowering access to the essential nutrients and antibodies breast milk provides.
Choking Risk: Babies’ swallowing and chewing reflexes are not fully developed before 4 to 6 months, increasing the risk of choking on solid foods.

Waiting too long to introduce solids, beyond 7 months can present its own set of challenges. By this age, babies start needing additional nutrients that breast milk or formula alone may not fully supply. Research shows that delaying solids past 7 months can increase the risk of:

Iron Deficiency: Babies’ iron stores begin to deplete around this time, and solids provide essential dietary iron that helps prevent deficiency.
Food Allergies: Both early and delayed introduction to certain foods are associated with a higher risk of developing allergies.
Texture Sensitivity and Food Fussiness: Delayed exposure may make it more challenging for babies to accept new textures and flavors, potentially leading to picky eating.
Difficulty with Essential Nutrients: Waiting too long can mean babies miss out on critical nutrients like iron and zinc, which support growth, brain development, and immune function.

WHAT DO THE GUIDELINES SAY

Today, there is strong consensus among top health organizations, they recommend introducing solids around 6 months when babies show signs of readiness.

World Health Organization (WHO)
Health Canada and Canadian Paediatric Society
American Academy of Paediatrics (AAP)
American Academy of Family Physicians
Australian National Health and Medical Research Council
The AAP Section on Breastfeeding
American College of Obstetricians and Gynaecologists
Academy of Breastfeeding Medicine

These guidelines advocate for exclusive breastfeeding until around 6 months to ensure the digestive system is mature enough to handle solid and to protect against gastrointestinal and respiratory infections (APP 2012, Nylor & Morrow, 2001).

Breast milk or formula should remain the primary nutrition source until 12 months, with solids gradually becoming a bigger part of your baby’s diet.

DEVELOPMENT SIGNS FOR READINESS

Rather than watching the calendar, look for developmental cues that your baby is ready:

Around 6 months of age
Able to sit up with minimal support (with pillow or towel)
Good head and neck control, able to hold head upright and steady
Bringing hands to the mouth
Chewing on non-food items, such as toys or teether
Show interest in food, possibly by reaching for or leaning forward towards food
Diminish tongue thrust reflex

PREMATURE BABIES

It’s important to consider your baby’s gestational age when deciding when to introduce solids. Premature babies may not be neurologically or physically ready for solids until approximately 6 months after their original due date, rather than their birth date. For instance, my elder son, born 2 weeks early, began solids about two weeks after turning 6 months. Similarly, Audrey and Avery, born 4 weeks early, started solids around 6.5 months. Adjusting based on gestational age allows babies to begin solids when their developmental milestones and readiness are more in line with their age-adjusted peers.

What you can do If your baby is showing obvious signs of being ready for solids before 6 months?

It’s very common for babies around 4 to 5 month to show interest in mealtimes such as reaching for food. However, this curiosity doesn’t necessarily mean they’re ready for solids. In fact, it is part of their normal development to explore by putting objects in their mouths. Here are some ways to involve your baby in mealtimes without introducing solids:

Include Them at the Table: Let your baby join family meals in a booster seat or high chair. This gets them used to mealtime routines and sitting in their designated seat, preparing them for when it’s time to start solids.
Provide Safe Utensils: Give your baby spoons, cups, or bowls to play with during mealtimes. This helps them get familiar with eating utensils in a fun and exploratory way.
Introduce Open Cups: Offering small amounts of water or expressed breast milk (1-3 oz) in an open cup starting at 6 months is considered beneficial. This lets your baby practice drinking skills while engaging at the table without starting on solid foods.

BOTTOM LINE

Most babies are developmentally and physiologically ready to start solids around 6 months (sometimes a littler later, depending on corrected age for preemies). Starting too early can pose risks, while delaying too long can also create challenges.

It’s important to look for signs of readiness rather than strictly following a calendar. Remember, the decision to start solids shouldn’t come from pressure from parents or in-laws but should be based on your baby’s cues.

Baby, Bon Appétit !!

My children love making a mess during mealtime, and that’s perfectly normal! It’s all part of the learning process as they explore new textures and flavors.

As you embark on this exciting journey of introducing solid foods to your little one, remember that patience and observation are key. Every baby is unique, so trust their cues and enjoy the experience of discovering new flavors and textures together.

Struggling with introducing solids or worried about your baby’s nutrition? Baby’s First Bites online course gives you step-by-step support to help your little one explore food safely and confidently.

Update: August 22, 2025