Starting solids is one of the most exciting milestones in your baby’s first year. Parents often ask me: What should I give first? Should I do purées, or jump straight into finger foods? The good news is—there isn’t one “right” way. Whether you’re beginning with spoon-fed purées or trying baby-led weaning (BLW), what matters most is offering safe, nutrient-rich foods that support your baby’s growth and development.
As a dietitian (and a mom!), I’ve put together this guide to help you feel confident when choosing those all-important first bites.
IS MY BABY READY FOR SOLIDS?
Most babies are developmentally ready around6 months, but age alone isn’t enough. Look for these readiness signs:
Baby can hold their head steady and sit with little or no support.
They show interest in food – watching you eat or reaching for your plate.
They’ve lost the tongue-thrust reflex (food doesn’t just push straight back out).
They can grasp small objects or food and bring it to their mouth.
If your baby shows these signs, you’re ready to start exploring solid foods!
WHAT NUTRIENTS DO BABIES NEED MOST?
In the first year, breastmilk or formula is still the primary source of nutrition, but solids play an important role in filling key nutrient gaps. The nutrients I prioritize when recommending first foods are:
Iron:crucial for brain development and energy (needs rise sharply around 6 months).
Zinc: supports immune function and growth.
Calcium & Vitamin D: build strong bones.
Choline & Selenium: important for brain development and antioxidant defense.
That’s why I often recommend starting with iron-rich, energy-dense foods rather than only fruits and vegetables.
PUREES VS. BABY-LED WEANING: WHICH IS BETTER?
Traditional Weaning (TW) starts with smooth purées, then progresses to mashed, then soft finger foods.
Baby-Led Weaning (BLW) skips purées, offering safe, graspable pieces of food from the start. Baby self-feeds and learns to explore textures, tastes, and independence.
Many families use a combination approach, and that’s perfectly okay! What matters is that your baby is exposed to a variety of flavors and textures, while staying safe and supported.
PALM GRASP VS. PINCER GRASP
At the start, babies use a palmar grasp (whole hand) to pick up food, so larger pieces (like avocado spears or broccoli florets) are easier for them to handle. By 9–12 months, they develop a pincer grasp (thumb and forefinger), allowing them to pick up smaller foods like beans or blueberries. Offering foods in appropriate sizes helps your baby practice motor skills while staying safe.
20 BEST STARTER FOOD FOR BABIES
Here’s a list of versatile, nutrient-packed options that can be offered as purées, mashed, or BLW-style finger foods.
Iron & Zinc-Rich Foods
Beef: slow-cooked strips (BLW) or puréed with broth.
Lamb: tender meatballs or shredded.
Chicken or turkey: shredded thigh meat or puréed with veggie stock.
Egg yolk: scrambled strips or mashed with breastmilk/formula.
Lentils: soft and mashed, or patties for BLW.
Beans (black beans, kidney beans): mashed or shaped into soft patties.
Salmon: flaked, boneless, cooked until soft.
Sardines: mashed onto toast fingers.
Tofu: soft cubes or blended with avocado.
Iron-fortified baby oatmeal: thinned with breastmilk/formula.
Healthy Fats & Energy Foods
Avocado: mashed or cut into spears (with peel left partly on for grip).
Nut butters (peanut, almond): thinned and spread thinly on toast or mixed into purées (safe introduction for allergy prevention).
Full-fat yogurt: plain, unsweetened.
Cheese: soft strips of mild cheese (e.g., mozzarella).
Starting solids is a joyful milestone, but it can feel overwhelming to decide what’s “best.” Whether you choose purées, baby-led weaning, or a mix of both, the most important thing is to focus on nutrient-rich, safe, and varied foods. Prioritize iron-rich foods from the start, introduce different textures and flavors early, and let your baby explore at their own pace.
Remember solids are about learning, not perfection. Keep mealtimes relaxed, offer family foods when possible, and always supervise closely. With variety, patience, and a positive environment, you’ll be setting the foundation for a healthy relationship with food.
Ready to help your baby thrive with Baby-Led Weaning? Enroll in Baby’s First Bites and get hands-on tips, meal ideas, and expert guidance to make mealtimes fun and nutritious.
Smoothies can be a fun, nutritious, and practical way to offer a variety of nutrients to babies, especially on busy days or when appetite is low. As a dietitian, I appreciate how smoothies can incorporate fruits, vegetables, healthy fats, and protein into one easy-to-consume blend. They’re also a helpful option when introducing new flavors or allergens in a gentle, familiar form. That said, while smoothies have their place, they should complement, not replace whole foods during the complementary feeding stage. Babies need to explore different textures and practice chewing to support oral development and build long-term healthy eating habits. Whole foods remain the foundation, and smoothies are simply one of the many tools we can use to support a positive feeding experience.
Let me address some common myths and questions about smoothies.
1) ARE SMOOTHIES SUITABLE AS A STANDALONE SNACK OR COMPLETE MEAL?
It depends on what you include. A basic fruit and milk blend is more of a snack. For a smoothie to qualify as a meal, it needs a balance: protein (e.g., Greek yogurt, tofu), healthy fats (e.g., avocado, nut butter, ground flax seeds, chia seeds), and an iron rich food (e.g., fortified cereal, spinach). On busy days when convenience is key, such as breakfast on the go, a well-balanced smoothie can serve as a standalone option. On other occasions, it’s best paired with finger foods like toast or cheese cubes to support chewing skills and sensory exploration.
2) WHOLE FRUITS OR SMOOTHIES?
Offering whole fruits is important, especially for supporting oral-motor development, like biting, chewing, and learning to manage different textures. These are key skills that build the foundation for lifelong eating habits. However, smoothies can still play a supportive role, especially in the early months of starting solids. For babies who are just beginning to explore new tastes and textures, a smoothie can feel familiar, similar to purées, and offer a gentle introduction to a wider variety of nutrients. The key is balance: smoothies can complement whole foods, but they shouldn’t replace opportunities for your baby to touch, hold, bite, and chew real foods.
3) WHEN IS THE RIGHT AGE TO INTRODUCE SMOOTHIES?
Smoothies with a puréed texture can be introduced from around 6 months of age, once your baby is developmentally ready to start solids. However, it’s important to pay close attention to what goes into the smoothie. Many recipes contain a significant amount of milk or milk alternatives, which can displace iron-rich foods that are critical at this stage. For that reason, I generally recommend waiting until around 9 months before offering smoothies more regularly especially those made with milk as a main ingredient. Early in complementary feeding, our priority is to maximize iron intake and absorption to support your baby’s growth and brain development.
4) WHAT BLENDER WORKS BEST?
You don’t need an expensive, high-powered blender to make baby-friendly smoothies. Most standard or mid-range blenders can handle soft fruits and liquids well enough to create a smooth consistency that’s safe for babies. That said, if you plan to regularly blend tougher ingredients like frozen fruit, nuts, or leafy greens or make your own baby purées or thinker smoothie, a high-powered blender can be a worthwhile investment for smoother blends and long-term use in the kitchen.
5) SHOULD I ADD PROTEIN OR COLLAGEN POWDER?
For babies under two, protein needs are typically met through a balanced diet with whole foods. Adding protein or collagen powders is not only unnecessarybut may also introduce excess nutrients, added sugars, or unwanted ingredients like fillers and preservatives. Unless specifically recommended by your pediatrician or dietitian, it’s best to offer natural protein sources such as plain yogurt, tofu, nut butters, or cooked legumes. These whole foods provide protein along with other important nutrients without the risks that can come with supplements.
6) WHAT ABOUT SUGAR IN SMOOTHIES?
This is a common concern and an important one. While fruits do contain natural sugars, when they’re blended into a smoothie along with ingredients like yogurt, milk, healthy fats, and fiber (vegetables), the overall impact on blood sugar is much more balanced. Unlike fruit juice, which lacks fiber and protein, a well-composed smoothie retains the whole fruit and offers a combination of nutrients that help slow down sugar absorption. Think of it as “pre-chewed” food, nutritionally similar to what your baby would get from eating those ingredients individually. The key is using whole, minimally processed ingredients and avoiding added sugars or sweetened products.
7) WHAT IF MY BABY STARTS PREFERRING SMOOTHIES OVER WATER OR MILK?
This is a valid concern, especially if smoothies become a frequent part of your baby’s diet. To help prevent over-reliance, I recommend using Ellyn Satter’sDivision of Responsibility feeding model, a widely respected approach developed by a dietitian and social worker. In this model, caregivers decide what, when, and where food is offered, while the child decides if and how much they eat. This means you’re in control of when smoothies are offered and how often they appear on the menu.
To avoid smoothies becoming a preferred or overly fixated food, keep their presentation neutral. Serve them occasionally as part of a meal or snack, rather than labeling them as a treat or reward. When we overemphasize a particular food, especially in an excited or restrictive way, it can create a “forbidden fruit” effect, making that food more desirable than it needs to be. Keeping smoothies in regular rotation, without the hype, helps your child view them as just another food option among many.
8) WHAT MILK SHOULD I USE IN SMOOTHIES?
Whole cow’s milk or unsweetened fortified soy milk is ideal, as their nutrient profile closely matches infants’ needs. If allergies are a concern, work with a dietitian to find suitable alternatives.
9) HOW TO OFFER SMOOTHIES? SPOON, STRAW, OR CUP, WHAT’S BEST?
Spoon:For thicker, smoothie-bowl-style textures, encourage self-feeding by offering baby-friendly spoons. This supports fine motor skills and independence at mealtimes.
Straw/cup: For drinkable smoothies, the texture should be smooth enough to sip without much effort. Use a sturdy straw or open training cup to support oral motor development. Avoid thin straws, as they can be difficult for babies to use and are harder to clean properly.
10) WILL SMOOTHIES SUPPRESS APPETITE?
Not necessarily. Portion control matters more. A small smoothie may supplement hunger, while a larger one may serve as a meal replacement. Always leave room for future meals and respect the baby’s internal hunger cues.
11) IS THERE A RISK OF DEVELOPING A “SWEET TOOTH”?
Only if sweet smoothies dominate your baby’s diet. Babies naturally prefer sweet flavors, but that doesn’t mean they’re destined to crave only sweet foods. By regularly offering a variety of tastes including savory, sour, bitter, and umami, you’ll help your baby develop a more balanced palate and reduce the likelihood of strong sweet-food preferences later on. Variety is key when it comes to shaping healthy, adventurous eaters.
12) ARE SMOOTHIES THE SAME AS JUICE?
No! they’re quite different. Unlike juice, which often contains only the extracted sugars from fruit and lacks fiber, smoothies are made from whole foods and retain their natural fibers and nutrients. When prepared thoughtfully with a mix of fruits, vegetables, protein, and healthy fats. Smoothies offer a much more balanced and nourishing option. Just be sure to avoid using fruit juice as the main base, as this can increase the sugar content without adding much nutritional value.
PRACTICAL TIPS FOR BUSY FAMILIES
Introducing solids can feel overwhelming, especially for busy parents. Smoothies can offer a flexible, nutritious option when used thoughtfully alongside whole foods. Here are practical, evidence-informed tips to make smoothies work in your baby’s routine without compromising on safety or developmental goals.
1. Batch Smoothie Prep for Convenience
To save time, prepare a large batch of smoothie and portion it into silicone ice cube trays or small freezer-safe containers. Once frozen, transfer the cubes into a labelled zip-top bag for easy access. Defrost small portions overnight in the fridge or gently warm in a water bath (never microwave directly in plastic). This method helps reduce food waste and ensures you always have a nutritious option on hand.
2. Iron Integration is Key
Iron is a critical nutrient during the first year of life especially from 6 months onward. To ensure smoothies support your baby’s iron needs, consider blending in iron-rich additions like:
A spoonful of iron-fortified baby cereal
A handful of baby spinach (lightly steamed for better digestion)
A small amount of cooked red lentils. Pairing these with a vitamin C-rich fruit like mango or strawberry may help enhance iron absorption.
3. Support Allergen Tolerance Through Early Introduction
Smoothies can be a gentle and practical way to introduce common allergens. For example:
Add a spoonful of full-fat plain yogurt (dairy)
Blend in soft tofu or fortified soy milk (soy)
Include smooth peanut butter, almond butter, tahini, or sunflower seed butter. Start with small amounts and offer the same allergen on multiple occasions over time to support tolerance, following your pediatrician’s guidance, especially if there’s a family history of allergies.
4. Encourage a Variety of Flavours and Textures
To help your baby develop a well-rounded palate, rotate smoothie ingredients regularly. Introduce a mix of:
1tbspiron-fortified oat cereal (or a small handful of spinach)
1/4tspground flaxseed
1 tspunsweetened nut/seed butter (optional)
Instructions
Blend until smooth, adjust consistency with breastmilk, formula, or water. Serve in bowl or cup depending on preference.
Want more tips on how to build a balanced and nourishing smoothie? Read this post for practical ideas and ingredient combinations that support your family’s health whether you’re starting solids, navigating picky eating, or just looking for easy, nutritious options.
BOTTOM LINE
Smoothies can be a nutritious, flexible addition to a baby’s diet, especially for busy families navigating the early stages of solids. When made with whole food ingredients and offered in age-appropriate ways, they support exposure to a variety of flavors and nutrients. However, they should not replace opportunities for babies to explore textures and develop chewing skills through whole foods. As a dietitian, I encourage caregivers to use smoothies as a complement to balanced meals, introducing them gradually, varying ingredients, and trusting their baby’s ability to self-regulate intake. With the right approach, smoothies can be part of a healthy, positive feeding journey.
If mealtimes with your little one often feel like a battle, you’re not alone. My online class Peaceful Mealtimes is designed to give you practical tools, proven strategies, and confidence to help your child eat better without the stress and power struggles. Join today and bring calm back to your family table.
Introducing solids is an exciting milestone – messy, yes, but full of learning and discovery. If you’re starting Baby-Led Weaning (BLW), you’ve likely spent time thinking about safe textures, iron-rich foods, and how to reduce choking risks. But one question that often gets overlooked is: What cooking oil should I use when preparing food for my baby?
As a mom and dietitian, I know how overwhelming the oil aisle can be. From avocado oil to ghee to the “should I avoid palm oil?” debate, it’s easy to feel lost. The truth is fat is essential for babies’ growth, brain development, and nutrient absorption. But not all fats are created equal. This guide will help you understand which cooking oils are most suitable for your little one, especially in the first year of life.
WHY FATS MATTER IN BABY’S DIET
Babies need more fat in their diets than adults. In fact, 40–50% of their total calories should come from fat in the first year. Healthy fats support brain and nerve development, help absorb fat-soluble vitamins (A, D, E, and K), and provide energy for all the crawling, babbling, and growing your baby is doing.
Cooking oils are one way to provide these beneficial fats. A drizzle of oil can also help soften textures and enhance the taste of vegetables, grains, and proteins, making foods more enjoyable for babies exploring solids.
WHAT TO LOOK FOR IN A COOKING OIL FOR BABIES
When choosing a cooking oil for your baby, especially during the early stages of Baby-Led Weaning (BLW), the quality and nutritional profile of the oil really matters. First, look for oils that are rich in healthy fats, particularly unsaturated fats like monounsaturated and polyunsaturated fats. These support your baby’s brain development, hormone production, and the absorption of fat-soluble vitamins such as A, D, E, and K. It’s also important to choose oils that are minimally processed, look for labels that say “cold-pressed,”“virgin,” or “unrefined,” as these methods help retain more nutrients and avoid harmful chemicals or excessive heat during production.
Another key factor is smoke point, which refers to the temperature at which oil begins to break down and produce harmful compounds. For cooking methods like sautéing or pan-frying, you’ll want oils with a moderate to high smoke point (e.g., avocado oil, ghee, or refined coconut oil) to keep meals safe and nutritious. For drizzling over food or using in no-cook recipes like dips or baby hummus, lower smoke point oils like extra virgin olive oil are perfectly fine. Also, consider the oil’s flavour, mild-tasting oils are usually better accepted by babies who are just getting used to different textures and tastes. Lastly, choose oils without added salt, preservatives, artificial flavours, or colourings. Simpler is always better when feeding little ones, especially in their first year of life.
BEST COOKING OILS FOR BABIES
Here are baby-friendly oils you can feel good about using in your kitchen:
Avocado Oil
Why it’s great: High in heart-healthy monounsaturated fats and vitamin E
Smoke point: Very high (~270°C), ideal for cooking and pan-frying
Taste: Neutral and light, making it baby-friendly
How to use: Drizzle over roasted veggies or use for sautéing soft meat strips
Coconut Oil
Why it’s great: Contains medium-chain triglycerides (MCTs) that are easily digestible
Smoke point: Medium (~175°C)
Taste: Slightly sweet, which some babies love
Note: Use in moderation due to higher saturated fat content
How to use: Works well in baby pancakes, sweet potatoes, and baby muffins
Extra Virgin Olive Oil (EVOO)
Why it’s great: Rich in antioxidants and anti-inflammatory compounds
Smoke point: Moderate (~160–190°C), best for light cooking or drizzling
Taste: Mild and fruity
How to use: Stir into baby-friendly pasta or mashed lentils for extra flavour and nutrition
Ghee
Why it’s great: Clarified butter that’s lactose-free, rich in vitamin A and short-chain fatty acids
Smoke point: High (~250°C)
Taste: Nutty and aromatic
How to use: Perfect for Indian or Asian-inspired BLW dishes like soft lentil patties or veggie rice
Unsalted Butter
Why it’s great: Offers fat-soluble vitamins (especially A and D), a familiar taste
Smoke point: Low (~150°C), so best for light cooking
How to use: Melt a little into porridge or spread thinly on toast
Sesame Oil (in moderation)
Why it’s great: Flavourful and contains both mono- and polyunsaturated fats
Note: May be allergenic; introduce with caution and as per your pediatrician’s guidance
How to use: Add a drop to stir-fried soft tofu or baby noodles for older infants (8–9 months+)
Red Palm Oil (Sustainably Sourced)
Why it’s worth considering: Widely used in Asian cooking and contains a mix of saturated and unsaturated fats, along with vitamin E
What to note: Choose MSPO-certified (sustainable) red palm oil if possible
How to use: In traditional dishes like baby-friendly nasi lemak or vegetable curry with minimal spices
OILS TO AVOID OR USE WITH CAUTION FOR BABIES
Not all cooking oils are created equal, some may look harmless on the label but are actually less suitable for your baby’s delicate system. During the first year of life, babies are especially vulnerable to certain fats, additives, and industrial processing methods. As a dietitian and mom, I always encourage families to keep baby’s first foods as close to whole and minimally processed as possible, including the oils we cook with.
1. Avoid hydrogenated or partially hydrogenated oils
These are industrially processed fats that contain trans fats, which have been strongly linked to heart disease, inflammation, and impaired brain development. Although most countries are phasing out trans fats, they can still sneak into processed foods and some commercial oil blends, especially in products like margarine, baked goods, or instant noodles. Always check the label, and steer clear of any ingredient list that mentions “partially hydrogenated oils.”
2. Highly refined vegetable oils
Corn oil, soybean oil, sunflower oil, and conventional canola oil are also worth using with caution. While these oils are commonly used in households and restaurants, they undergo heavy processing and are often extracted using high heat or chemical solvents. This not only strips away beneficial nutrients, but can also increase oxidation, which contributes to inflammation in the body. Some of these oils are also high in omega-6 fatty acids, which, when consumed in excess and without enough omega-3s, may promote an imbalanced inflammatory response, not ideal for growing bodies.
3. Flavoured oils or blends with additives
Oils infused with garlic, chilli, herbs, or artificial flavours may sound gourmet, but they can be too strong for babies’ developing taste buds and digestion. Some may also contain preservatives or allergens not suitable for infants. Save these oils for family meals after baby’s first year.
4. Nut oils like walnut or peanut oilshould be introduced cautiously.
While nuts can be part of a baby-safe diet when introduced properly (and under pediatric guidance if there’s a family history of allergies), these oils can be more allergenic and unstable when heated. If you’re introducing nut-based oils, do so gradually, with supervision and preferably in cold applications like drizzling over cooled food.
5. Reused cooking oils, such as oils used for deep-frying.
These oils break down at high temperatures and can produce harmful compounds that aren’t suitable for any age, let alone babies. Always use fresh oilfor baby’s food, and avoid giving them anything that’s been fried in reused or overly heated oil.
PRACTICAL TIPS FOR PARENTS
When introducing cooking oils into your baby’s meals, simplicity and moderation are key. Babies don’t need large amounts of oil, just a small drizzle (about 1/2 to 1 teaspoon per serving)is enough to add healthy fats without overwhelming their tiny digestive systems. A little goes a long way in softening textures, improving mouthfeel, and making food more palatable, especially for naturally bitter vegetables like spinach or broccoli.
One helpful approach is to rotate between different oils to offer a variety of healthy fats. For example, you might use avocado oil when roasting vegetables one day, and olive oil to sauté baby’s scrambled eggs the next. This diversity helps ensure a more balanced intake of monounsaturated, polyunsaturated, and saturated fats, all of which play different roles in growth and development.
Always consider how the oil is used. For higher heat cooking like stir-frying or baking, choose oils with a higher smoke point like avocado oil, ghee, or refined coconut oil to reduce the risk of harmful byproducts. For finishing touches or no-cook dishes, like stirring into mashed lentils or drizzling over baby-friendly porridge, extra virgin olive oil or cold-pressed oils work beautifully and add a subtle flavour boost.
Be mindful when introducing oils that are more allergenic or culturally less familiar, such as sesame or peanut oil. If there’s a history of food allergies in your family, consult with your pediatrician or a pediatric dietitian before introducing these oils. When you do introduce them, do it one at a time and observe your baby for any signs of allergic reaction over the next few days.
Lastly, trust your baby’s cues. Some babies may initially resist the new mouthfeel that added oils bring, and that’s okay. Keep offering small amounts and pair them with familiar foods. Remember, you’re not just feeding a baby, you’re laying the foundation for a lifetime of healthy eating habits, and every thoughtful choice you make adds up over time.
BOTTOM LINE
There’s no single “perfect oil” for every baby. The key is to choose oils that are wholesome, age-appropriate, and support your baby’s nutritional needs. Whether you’re preparing soft scrambled eggs with olive oil or stir-frying tofu with a dash of ghee, rest assured, your efforts to nourish your little one are meaningful and impactful.
If you’re ever unsure about introducing a particular oil, speak to your pediatrician or a registered dietitian who’s experienced in baby feeding.
Every baby is different, and so is every family kitchen. But with a little guidance, choosing healthy fats can be simple, nourishing, and even fun. Happy cooking!
Ready to help your baby thrive with Baby-Led Weaning? Enroll in Baby’s First Bites and get hands-on tips, meal ideas, and expert guidance to make mealtimes fun and nutritious.
Traveling as a family is exciting, but it can also expose us to new germs, disrupt routines, and increase the chances of feeling rundown. Don’t get me wrong—I love exploring new places, but I’ve learned that packing a few essentials and keeping some health basics in mind can really make a difference. Here are my top six tips for staying healthy on the go, especially if you’re traveling with children.
1. CHOOSE YOUR PRIORITIES BEFORE YOU GO
Eating while traveling will never be exactly like eating at home, and trying to maintain every aspect of your usual routine can add unnecessary stress. Instead, take a moment before you leave to decide on a few key things that matter most to you when it comes to meals and family routines.
For my family, one of my “non-negotiables” is eating with my children. When we travel with family and friends who don’t have young children, the need for early dinners is sometimes misunderstood. Many times, people suggest feeding our toddler separately so we can enjoy a “grown-up” dinner later. While this works for some families, we prioritize eating together, even on vacation, as it maintains a sense of normalcy and helps the trip run more smoothly. This may occasionally go against the group’s preferences, but it’s a priority for us.
Everyone’s priorities will be different, and that’s perfectly okay! Before heading on a trip, take some time to think about what’s important to you regarding meals and routines. Defining these boundaries can make your travels more enjoyable and help preserve what matters most to your family.
2. STAY AT AN AIRBNB OR A PLACE WITH SMALL KITCHEN
This is one of my top travel recommendations! When traveling with young children, staying somewhere with a kitchen—like an Airbnb—makes a world of difference. We avoid hotels unless they come with a kitchen because it’s so much more convenient to have a space to store food, prepare meals, and make snacks for the day. A kitchen also gives you the flexibility to eat with your child in a relaxed setting, rather than dining out for every meal.
Having access to a kitchen is truly a huge stress reliever! And depending on the size of your group, it’s often as affordable as or even cheaper than booking hotel rooms.
3. GROCERY SHOPPING
When you arrive at your destination, make a quick stop at a nearby grocery store or mini market to pick up some essentials. Look for convenient, nutritious staples like bread, cereal, fresh milk, fruits, crackers, or any family favorites.
A day of sightseeing and activities requires long-lasting energy. Hotel breakfasts often rely on refined carbs, which may cause blood sugar spikes and lead to energy crashes. Choose a balanced breakfast with protein, fiber, and healthy fats to help keep you full and energized for longer. If you’re staying somewhere with a kitchen, consider how many meals you plan to eat out. For breakfast, I like to stick to simple options like oatmeal, toast, peanut butter or eggs. These are quick to prepare and provide a solid nutritional start to the day. This simple step makes it easy to stay on track with meals and avoid the expense (and stress) of dining out for every meal.
4. PACK NUTRITIOUS SNACKS
When traveling, finding snacks that aren’t just salty or sugary treats can be a challenge. While it’s fine to enjoy those occasionally, offering more nourishing options can help everyone feel better and keep energy levels stable throughout the trip.
If possible, pack homemade snacks like healthy cookies or muffins for the journey. If that’s not an option, make sure to add nutritious snacks to your grocery run when you arrive. A few wholesome snacks on hand can make a big difference in keeping everyone satisfied and happy.
Aim to have at least one meal a day packed with fruits and vegetables. These nutrient-dense foods boost the immune system and keep energy levels steady. If possible, try adding fresh fruits to breakfast or snack times to aid digestion and improve nutrient absorption. In areas where food safety might is a concern, opt for cooked vegetables or peeled fruits to avoid potential contamination.
Here are some additional ideas to sneak more fruits and veggies into your family’s diet while traveling:
Smoothies on the Go: Many hotels offer smoothie options that include fruits and vegetables like spinach, kale, or carrots. Grab one for a quick and nutritious snack.
Portable Produce:Bring easy-to-pack fruits and vegetables like apple slices, grapes, guava, berries, carrot sticks, cucumber, and cherry tomatoes. These travel well and are great for snacking on the road.
6. PROBIOTICS FOR DIGESTIVE HEALTH
Traveling often throws our digestive systems off balance. Irregular schedules, unfamiliar foods, and exposure to new bacteria can lead to bloating, constipation, food poisoning, and traveler’s diarrhea (TD). Among these, bloating and constipation are especially common when traveling.
Probiotics—typically a mix of beneficial bacteria such as Lactobacillus, Bifidobacterium, and Saccharomyces—are helpful in maintaining digestive balance. They work by forming a protective barrier along the intestinal lining, which guards against harmful bacteria entering the body through food or water.
Incorporating probiotics into your daily routine can support digestion and strengthen immunity, particularly when traveling. It’s best to start taking probiotics at least two weeks before your trip to allow the beneficial bacteria to establish in the gut. For optimal effectiveness, continue taking them throughout your travels and for at least two weeks after returning home.
Key Points for Selecting a Travel-Friendly Probiotic:
Shelf Stability: Choose a probiotic that doesn’t require refrigeration to ensure it remains effective on the go.
Expiration Check: Verify that the expiration date extends beyond your travel dates to maintain its potency.
CFU Count: Aim for a probiotic with around 30 billion CFUs (colony-forming units), which is generally recommended for travel-related digestive support.
Diverse Strains: Select a formulation containing multiple strains, especially Lactobacillus and Bifidobacterium, to support a balanced and resilient gut flora.
7. PACK IMMUNE-BOOSTING SUPPLEMENTS
It can be challenging to get a variety of nutrients while traveling, so taking a quality multivitamin or immune-boosting supplements can be beneficial. Elderberry has become a travel essential in our family, thanks to its immune-supporting benefits during trips.
While research (here, here) on elderberry is still developing and limited studies exist, early findings show that elderberry can reduce the severity and duration of colds and flu-like symptoms when taken at the first sign of illness. Though it doesn’t prevent you from getting sick, elderberry seems to strengthen the immune system’s response, helping the body fight off viruses more effectively by potentially stopping their replication.
To get the most benefit from elderberry while traveling, it’s essential to start taking it within 24 hours of feeling any symptoms. This timing can make a notable difference in limiting the duration and intensity of illness. Here’s how to use it during travel:
Timing Matters: Begin with elderberry as soon as you sense the onset of symptoms. Taking it within the first 24 hours of symptoms may maximize its effectiveness.
Therapeutic Dosing: Follow dosing instructions on the bottle, usually 2-4 times per day at the onset of symptoms. For travel, I keep it in our kit and use therapeutic doses a day before and during travel to support our immunity when we need it most.
Convenience for Travel: Elderberry comes in various forms—liquid, capsules, gummies, and even powder—making it easy to pack and take on the go.
A Pre-Trip Routine: On past trips, we’ve given therapeutic doses to everyone before flights or long travel days. For the first time, no one came down with a fever or worsened symptoms, and we were able to enjoy a healthier trip.
Be aware that elderberry is generally safe for adults, but it’s essential to talk to a healthcare provider for guidance on its use, especially for young children and anyone with autoimmune conditions.
8. PRIORITIZE REST AND RECOVERY
Excitement and packed schedules can cut into sleep, but quality rest is essential to stay healthy. Aim for at least 6 hours of sleep per night, as this helps your immune system stay resilient. Consider packing a few sleep aids like melatonin (remember, less is more with melatonin), a portable white noise machine, or comforting items like a favorite pillow or blanket to help you relax. Smartphones also have “bedtime” settings that remind you to wind down at a certain hour, ensuring you get the rest needed to recharge for the day ahead.
9. PRACTICE GOOD HYGIENE AND MINIMIZE GERM SHARING
Hand hygiene is one of the most effective ways to avoid picking up germs while traveling. Carry hand sanitizer for times when soap and water aren’t available, and be mindful of sharing utensils, cups, or water bottles—especially if someone in the family has a cold or runny nose. While sharing is caring, avoiding germ transfer helps everyone stay healthy and enjoy the trip.
10. GET A FLU SHOT BEFORE YOUR TRIP
One of the most effective steps to keep your family healthy on vacation is to get the flu shot. Research consistently shows that flu vaccines not only reduce the likelihood of contracting the flu but also lessen the severity and duration of symptoms if you do get sick. For added protection, plan to get the flu shot at least two weeks before your trip to give your immune system time to build up resistance.
If you and your children haven’t received your flu shots yet, make it a priority before traveling. This small step can make a big difference, helping you enjoy a healthier, more worry-free vacation.
BOTTOM LINE
With these strategies in place, you’re ready to make the most of your travels while keeping everyone in the family feeling their best. Remember, small health-conscious choices can make a big difference in enjoying a smooth and illness-free vacation!
Feeding a picky eater can be challenging, often turning mealtimes into battles filled with stress, tears, and frustration. When a child refuses multiple meals or consistently rejects new foods, it’s natural for parents to feel concerned and even resort to rules like the “three-bite rule” or offering dessert only if dinner is eaten. However, these approaches often increase the stress of mealtimes, leading to more food refusals, tantrums, and anxiety. This guide will help you navigate feeding a picky eater in a way that fosters a positive relationship with food and reduces mealtime stress.
WHY DO CHILDREN BECOME PICKY EATERS?
Picky eating often begins as children transition from infancy to toddlerhood, as their growth slows and their willingness to try new foods declines. This can be a normal part of development, but other factors may contribute:
Routine and Structure
Consistent mealtime routines help children build an appetite and associate specific times with eating.
Regular meals and snacks about 2.5 to 3 hours apart, with only water offered in between, support a balanced appetite.
Temperament
Some children may naturally be more sensitive or cautious, and this can affect their willingness to try new foods. Consider your child’s temperament and how it might influence their eating behaviors.
Medical or Sensory Issues
Conditions like acid reflux, constipation, or sensory processing challenges can make eating uncomfortable, contributing to picky eating.
Mechanical issues, such as difficulties with chewing or swallowing, can also play a role. If you suspect an underlying issue, consult a healthcare provider for tailored advice.
THE DIVISION OF RESPONSIBILITY
Registered dietitian Ellyn Satter introduced a model called the Division of Responsibility (DOR), a framework that creates boundaries while honoring a child’s natural appetite and preferences. DOR outlines distinct roles for both the parent and the child, allowing parents to guide mealtimes without pressuring children to eat. By respecting these roles, parents can ease the stress around meals and help children build lifelong healthy eating habits.
PARENT’S RESPONSIBILITIES IN FEEDING
1. WHEN the child eats
By age one, children typically benefit from three meals and two or three snacks a day.
Snacks should be scheduled and not constant, as this allows children to build up a natural appetite before meals.
2. WHERE the child eats
Family meals at the table provide consistency and foster positive social interactions around food.
Studies show that children who have regular family meals tend to make healthier choices, perform better academically, and have a lower risk of engaging in risky behaviors.
3. WHAT the child is offered
Parents are responsible for choosing which foods to offer. Aim to provide a balanced meal with diverse food groups. Avoid becoming a “short-order cook” by preparing special meals solely to meet your child’s preferences.
CHILD’S RESPONSIBILITIES IN FEEDING
1. HOW MUCH to Eat
Allow children to decide how much food to eat, respecting that their appetites can fluctuate day-to-day.
Avoid pushing children to “clean their plate” to help them develop a healthy relationship with their hunger and fullness cues.
2. IF They Choose to Eat
Especially with toddlers and young children, it’s normal for them to occasionally refuse a meal entirely. Trust that they are listening to their body’s signals, and avoid turning this into a power struggle.
TIPS FOR REDUCING MEALTIME STRESS
To create a positive and low-pressure mealtime environment, consider these strategies:
1. Respect Your Child’s Appetite
If your child isn’t hungry, avoid force feeding. Forcing a child to eat can lead to negative associations with mealtime and weaken their sensitivity to hunger cues and fullness cues.
2. Remove Pressure
Avoid incentives or ultimatums like “two more bites for dessert” or “if you finish, you get screen time.” Even well-intentioned praise for eating can increase pressure. Instead, keep mealtimes relaxed and focus on enjoying the experience as a family.
3. Limit Distractions
Minimize iPads, TVs, and toys during meals. Creating a calm environment allows children to focus on their food and listen to their body’s signals of hunger and fullness.
4. Get Kids Involved in Food Prep
Let children help with age-appropriate tasks like rinsing vegetables, stirring batter, or setting the table. Involving them in meal preparation encourages a positive attitude toward food and can increase their willingness to try new things.
5. Sneak in Nutrients Thoughtfully
While “sneaking” vegetables or other refused foods into favorite dishes should not replace exposure to whole vegetables, it can be a helpful strategy for nutrient intake (short term only). Smoothies, sauces, and casseroles are great options for adding hidden veggies or proteins.
BOTTOM LINE
Picky eating can be frustrating, but it’s helpful to approach mealtime with patience and flexibility. By implementing a balanced approach to your child’s feeding responsibilities, involving them in the kitchen, and setting consistent routines, you’re laying a strong foundation for positive eating habits. Picky eating can be a phase, and with patience, your child will likely develop a healthier relationship with food over time.
I completely understand how challenging it can be to make these changes, and I appreciate the daily struggle of living with a child who has a limited diet. It can be overwhelming and exhausting, and many parents tend to unfairly blame themselves. You’re not alone! If you need more personalized help, I’m here for that too. I’ve successfully worked with many families to create custom action plans to get a child—or the whole family—back on track with healthy eating.
Looking for support in implementing the Division of Responsibility in Feeding in your household? Check out my Peaceful Mealtimes online course here.
When it comes to desserts and treats for children, finding the right balance is crucial. Restricting sweets can backfire. Research indicates that the more attention we give to desserts or treats, the more fixated a child becomes. This fixation can lead to sneaking and increased consumption, potentially causing children to internalize guilt as they perceive sweets as a forbidden food. However, it’s essential to provide useful tips to help children be mindful of sweets, as giving in to these requests may reinforce the behaviour and lead to further demands.
In this post, I will outline a healthy approach to handling desserts or treats with children.
WHAT IS SWEETS? TREATS? DESSERTS?
“Sweets” generally refers to foods high in added sugar, calories and/or saturated fats, often consumed as desserts or treats. This category includes items like candy, cookies, cakes, pastries, ice cream, chocolate, chips, and other confectionery products. While they’re enjoyable to eat, it’s important to remember the tips to help children be mindful about sweets. Sweets shouldn’t be served to children under two years old, and their consumption should be moderated in older children. Nonetheless, sweets are a part of life, and it’s essential for parents to teach their children how to enjoy sweets mindfully.
“Treats” and “desserts” can overlap with sweets but may also include healthier options. Treats are indulgent foods often enjoyed occasionally, while desserts are sweet dishes typically served at the end of a meal. Here are some healthy dessert or treat ideas:
Smoothie
Energy bites
Apples and peanut butter
Frozen yogurt bark
Granola bars
These options provide sweetness and satisfaction while also offering nutritional benefits.
TIPS TO HELP CHILDREN BE MINDFUL ABOUT SWEETS
FLEXIBLE SWEETS POLICY (FSP)
Here are some key points to consider when crafting a FLEXIBLE SWEETS POLICY (FSP) for your family:
1. SERVE DESSERT WITH MEAL NOT AFTER MEAL
“You shouldn’t offer dessert with dinner. They’ll just eat the dessert.”
I know you are worrying that your child will only eat the dessert. And yes, that is a possibility.
But, do you ever remember sitting at the dinner table telling your parents you are full, but you still had room for dessert? I do!
Ellyn Satter, a renowned dietitian and feeding specialist, suggests incorporating a small portion of dessert into dinner to normalize its consumption. Serving dessert with a meal takes away its special power and sends the message that this is just another food we are eating today.
The crucial aspect is to refrain from offering seconds of dessert and allowing children the freedom to consume the meal in any order they prefer. A lot of children will choose to eat the dessert first if it’s offered, but then they will go on to eat the other foods at the meal, too.
By serving dessert with a meal, you’re avoiding the notion of it being a reward only after finishing the meal. Each child should receive one serving of dessert, whether it’s two small cookies, a scoop of ice cream, or a small piece of cake. Surprisingly, in my own experience, serving dessert alongside the meal often results in they eat the dessert first , they will then finish most of their meal.
Instead of using a restriction statement like,
“You can’t have ice cream until you eat your carrots.”
Child learns ice cream are better than other foods and needs to be earned.
Try a neutral statement like,
“Let’s have a scoop of ice cream with dinner, which one do you want?”
Child learns that ALL FOODS can fit into a healthy lifestyle.
Some children might eat the dessert first, like what you are worrying, and some might not even touch anything else at that meal, or some might ask for more dessert. I just want you to know it’s completely normal for children and human beings in general, to enjoy some foods more than other.
2. CALL THE NAME
It’s important to note that a treat in one household might not be considered a treat in another. For example, in my home, we often have baked goods like cookies, muffins, energy balls readily available. We also enjoy freezing grapes, strawberries and bananas and occasionally dipping them in chocolate. In my mind, I considered all of these foods as “treats”, others may have different perspectives.
Regardless of how we define treats, I make a conscious effort not to label any food as a “treat” around my children. Instead, I refer to them by their names, such as “candy”, “Ice cream”, “cookie”, “chocolate covered strawberry.” For younger children, I use terms like “everyday foods” and “fun foods” or “not everyday foods.”
By avoiding categorizing foods as “good” or “bad,” I aim to foster a neutral perspective on food. Using terms like “treats” or “junk” can give theses foods a mystique or imply negatively, such as being forbidden or bad. Ultimately, they’re JUST FOOD.
3. FREQUENCY AND VARIETY
Dessert or treats can be a regular part of a healthy diet, and as a parent, you have the flexibility to decide how often they fits into your family’s routine. Some parents prefer to reserve dessert for weekends and special occasions, while others are comfortable with more frequent indulgence.
You can aim to incorporate dessert into your family’s meals on 3-4 nights per week without any plan in place. Avoid creating a pattern where children only receive dessert when they eat a good dinner.
Offering lots of “healthier” dessert options can help children feel like they have a choice. Consider options such as homemade oatmeal cookies, frozen yogurt barks, energy balls, or ice cream with nuts and fruits.
Using a positive approach, offer dessert as a choice alongside the main meal.
“Would you like fruits or vanilla yogurt with your dinner later?”
On evenings when dessert isn’t on the menu, establish boundaries by simply stating,
“We’re not going to have any dessert tonight, but maybe tomorrow”
Emphasize a positive approach by saying “YES” to dessert rather than simply denying it.
“It’s not on the lunch menu right now, but we can save some to have with dinner.”
PORTION CONTROL AND AUTONOMY SWEETS
Occasionally, it’s beneficial to offer unrestricted access to sweets during specific occasions or events where desserts or treats are plentiful, such as parties. For example, at a birthday party, you could place a plate of chips on the table and let your child take as many as they desire. By granting them free rein at the dessert table can be a way to empower them to make their own choices, learn self-regulation, and develop a healthy relationship with sweets.
These occasional opportunities for unlimited dessert consumption align with the tips to help children be mindful about sweets, as you’re teaching your child to listen to their body’s cues of hunger and fullness while also allowing them to enjoy treats in a balanced manner.
SETTING HEALTHY BOUNDARIES OF SWEETS
Implement strategies to neutralize the allure of sweets and promote a healthy attitude towards dessert consumption:
Dessert should not come with conditions, such as finishing vegetables or cleaning the plate.
Dessert should not be treated as a reward or bribe.
Don’t soothe a crying child or anxious preschooler by using sweet food to calm the emotions.
WHAT WORKS FOR MY FAMILY
We’ve adopted a flexible once-a-day policy regarding sweets. On most days, we indulge in treats like dark chocolate, baked goods, or ice cream, though the frequency may vary – weekends tend to have more, while other days might have none at all.
During parties or event celebrations (CNY), my children are encouraged to freely enjoy sweets, provided they remain at the table while doing so. However, if dessert follows dinner about 2 hours later, we sometimes limit the amount, especially if it’s close to bedtime.
Now that my children are growing older (aged ten and three), they often regulate their sweet intake on their own, which has been a positive development. Every family is unique, so while my approach may suit us, others may find success with less frequent sweet offerings.
Your flexible sweets policyshould be personalized and aligned with what feels right for your family. However, it’s essential to remain open to adjustments if you sense it’s not working or if your child becomes fixated on food.
Signs that your approach is effective include occasional requests or mild whining for sweets, which is normal. Overall, you should feel that your child is CONTENT with the frequency of treats and doesn’t overly obsess over them. They may eat a lot of something they haven’t had in a while, but when they are done they stop thinking about it.
Conversely, signs that your approach may not be working include a child who CONSTANTLY asks for sweets and never seems satisfied after consuming them. They might resort to sneaking treats or exhibit excessive indulgence in sweets outside of the home. When these behaviors arise, it’s a clear indication that adjustments to the policy are necessary.
WHAT IF CHILDREN ASK FOR TREATS ALL DAY LONG?
Establishing healthy boundaries is crucial when faced with persistent requests for treats or sweets throughout the day. Acknowledge that they want it and let them know they will get more at a later time. Better yet, get down to their level and talk calmly.
“I know you really want a chocolate. That’s not on the menu with lunch, but we can save one for dinner!”
“Did you enjoy your cupcake? Let’s leave some so we can have more tomorrow.”
If you don’t have any left, let them know you’ll put it on the grocery list for next time.
“I know you love cookies, let’s put them on the grocery list.”
As a parent, it’s essential to determine what feels comfortable for you and your family. Consider options such as allowing one treat per day or reserving treats for weekends while maintaining a no-dessert rule on weekdays. Having clear policies in place gives you a solid reason to say no when needed, even though your child may express disappointment.
Remember, children look to you to set boundaries and understand what’s appropriate. They rely on your guidance to navigate their choices, especially regarding treats. While it’s essential to stand firm in your decisions, flexibility is also key. If a day becomes particularly indulgent, such as during a school party followed by treats at home, adapt by offering healthier options like fruit for dessert in the following days. Being mindful of these situations helps maintain balance and reinforces healthy eating habits for your child.
BOTTOM LINE
By following these tips to help children be mindful of sweets, families can create a healthy sweets policy that promotes moderation, autonomy, and a positive relationship with sweets. Remember, prioritizing nutrient-dense foods for the majority of meals provides children with essential nutrients while allowing room for occasional indulgence.
REMEMBER, children under two years of age do not require regular dessert in their diets. Introducing dessert at this age can displace essential nutrients. Therefore, it’s best to offer alternatives like yogurt and fruit. As children grow older, they will have ample opportunity to learn self-regulation around sweets.
Every family is different and some like to eat dessert every night, others on occasion. Tell me your family’s rule in the comments, I’d love to hear.
So often in the media we hear about the obesity epidemic and how too many children are overweight or obese. But what about those on the flip side of the coin? Some children may have difficulty eating due to selective food choices, aversions, or underlying medical concerns, making it challenging for them to consume enough calories to support their growth and development.
Being underweight is not the same as simply being thin or slender. Some children have a naturally slight build and maintain it with a well-balanced diet and physical activity.
The child’s weight can cause great worry to the parents.
IS YOUR CHILD REALLY UNDERWEIGHT?
Assessing whether your child is truly underweight is the first step in addressing any concerns you may have. It’s important not to let comments from others or comparisons with other children cause unnecessary worry.
If you’re concerned about your child’s weight, it’s best to seek professional advice from your health care professionals. Weight loss or inadequate weight gain can sometimes be a sign of an underlying medical condition, so it’s important to have your child evaluated if you’re worried.
By consulting with health care professionals, you can get a better understanding of your child’s weight status and any potential issues that may need to be addressed. This will help ensure that your child receives the appropriate support and guidance to promote their overall health and well-being.
THIN OR UNDERWEIGHT? CHECK THE GROWTH CHART
Children demonstrate their thriving and well-being through normal growth and development, which is typically assessed and monitored using growth charts. Public health nurses or pediatricians routinely plot a child’s weight, length, or height on these charts during well-visits and check-ups.
By tracking a child’s growth over time and comparing it to standardized growth curves, health care professionals can assess whether the child is growing at an appropriate rate for their age and identify any potential concerns. This allows for early intervention if there are any signs of growth faltering or deviation from the expected growth trajectory.
There are 4 nutrition indices to define nutritional status of children as measure through anthropometric measurements – body weight and height.
weight-for-age (risk for underweight)
height-for-age (risk for stunting)
body mass index (BMI)-for-age (risk for overweight)
weight-for-height (risk for wasting)
Percentiles (from 3 to 97) represent the normal window of growth we can expect for children.
The 50th percentile shows the AVERAGE – This is where most children are.
It means that below 50th percentile is lower than the average, but still normal. Above 50th percentile is above the average, but still normal too!
Here’s what the percentile values on a growth chart do mean:⠀
A 2 year old boy who places on the 48th percentile on the weight-for-age growth chart means that 52% of all the boys (same age) out there weigh more than him and 48% weigh less than him.⠀
OR
Even if your child is at the 8th percentile for his weight, meaning that 92% of kids his age weigh more than he does, if he has always been at the 8th percentile, then he is likely growing normally. It would be concerning and it might mean there was a problem with his growth if he had previously been at the 50th or 75th percentile and had now fallen down to the 8th percentile
What you should actually look at is how they progress over time on the growth chart and whether or not they’re staying on THEIR particular curve. Children who are growing normally will track their growth predictably on their own personal growth curve. Whether 48th percentile or 8th percentile, it doesn’t mean that his particular weight is good, bad, right or wrong. There is no “goal” to reach here. It just shows that body come in all shapes and forms. Some children are meant to be more petite or smaller, some are meant to be more largely built or much taller. Just look at their parents and family history as a good indicator! Genetics will win!
If time passes and you notice they’ve dropped from the 48th to the 15th percentile, that’s more of a concern! Same thing goes when it’s a big jump from the 60th percentile to the 85th percentile. That’s more of what we would call “falling off the growth curve”. It could be, of course, due to over/under-eating, malabsorption issues or some other underlying medical issue or it could be something as simple as a growth spurt.⠀
The key message here is that there’s no right or wrong percentile for your toddler! Every child has their own established growth curve. Where another child has nothing to do with where your child should be. Having a chubby or a skinny toddler does not mean they are healthy or not healthy. And trying to actively change their natural curve does a lot more harm than good.⠀
Last, the growth chart is a good indicator of your child’s overall nutritional status. If your child appears to be maintaining a usual and predictable pattern on the curve, you can rest assured that your child is getting adequate calories for normal growth.
It is not just about extra calories.
WHAT HAPPENS IF FALTERING GROWTH OR UNDERWEIGHT IS DIAGNOSED?
If faltering growth or underweight is diagnosed in a child, it can be an indicator of underlying health conditions or developmental concerns. In such cases, the doctor will typically refer the child to a pediatrician, a specialist child doctor, for further investigations.
Additionally, the pediatrician should refer the child to see a Pediatric Dietitian to assess their diet and eating routine. If this referral does not occur, it’s important for parents to advocate for their child and request a referral. They can also choose to seek assistance from a private dietitian specializing in pediatrics.
GETTING STARTED
Sometimes, parents use ineffective strategies to get their child to gain weight and grow, including negative feeding practices, in an attempt to feed them high calorie foods to boost their weight.
First, building a healthy food relationship (not just calories) is more important.
Understand the Feeding Relationship
A parent’s role is to choose whatfoods to offer,when, and where. Parents should provide healthy foods and offer regular meals and snacks.
A child’s role is to decide how muchto eat and whetheror not to eat at each meal.
Zero Pressure
Sometimes your child may refuse meals or snacks. Don’t beg, bribe or threaten your child to eat certain kinds or amounts of food.
Pressuring a child to eat can make them eat less.
Away from Distraction
Families should enjoy healthy eating together. Your child shouldn’t be singled out from the rest of the family. Everybody eats at the table together. Your child will focus on eating with fewer distractions. Turn off the TV, computer, IPad, and put toys aside around feeding time.
Stick to Mealtime Schedule
Regular meals and snacks will help your child eat enough food to grow well and be healthy. Offer food every 2-3 hours at planned times.
Offer 3 meals and 2-3 snacks each day.
Watch Empty Calories
Limit foods like sugary drinks, candies, potato chips and donuts. These foods don’t help children grow well.
Set Mealtime Boundaries
Set some table rules at meal times such as “everyone stays at the table until dad/mum’s finished”, even if your child doesn’t want to eat what you’ve served. Because they are sitting with food in front of them, they may end up picking at it! This is useful if your child wants to rush off and play rather than eat. But don’t force or nag them to eat. You’re just asking them to stay at the table. You don’t want to turn mealtimes into a battle.
Avoid Filling Up on Fluids
Drinking too many fluids like milk and juice may make a child less hungry for meals and snacks.
Serve no more than 2-3 cups of milk each day. Limit fruit juice to 0-1/2 cup each day.
Read Label
Limit foods and drinks labelled “light”, “low fat”, “fat-free”, “low calorie” or “sugar-free”.
Watch Your Languages
Watch your language and conversation around body size and shapes. If you talk about people being fat, on a diet, over-eating, or you are watching your own weight by counting calories or you obsess over food labels and your own body shape, then a child picks up on this quickly. Children mirror a parent’s pattern and chatter. Catch yourself out and avoid this kind of chatter, especially if your child has suddenly started eating less and is starting to lose weight, they may have started dieting because of this unhealthy conversation.
CAN FOOD INTOLERANCE AFFECT MY CHILD’S WEIGHT?
Yes, food intolerance can potentially contribute to a child’s low weight if it leads to inadequate food intake or nutrient absorption. For example, lactose intolerance may necessitate restricting certain dairy products, which could impact a child’s overall nutrient intake if suitable alternatives are not provided.
It’s crucial to ensure that any foods omitted from a child’s diet due to intolerance are replaced with suitable alternatives to prevent nutritional deficiencies. Unfortunately, many children may not receive proper guidance on how to replace missing nutrients when certain foods are eliminated from their diets.
Consulting with a Pediatric Dietitian can provide tailored dietary advice to ensure that your child receives all the necessary nutrients for growth and development, even in the presence of food intolerances. A dietitian can help identify suitable alternatives and ensure that the child’s diet remains balanced and nutritious.
CAN CONSTIPATION CONTRIBUTE TO POOR APPETITE?
Yes, constipation can contribute to poor appetite in children because they may feel full or uncomfortable, leading to a decreased desire to eat.
To help alleviate constipation and improve appetite, you can incorporate the following strategies:
Offer fruits and vegetables at least five times a day. These foods are rich in fiber, which can aid digestion and alleviate constipation.
Ensure your child drinks at least eight glasses of water each day, and even more in warmer weather. Staying hydrated can help soften stool and promote regular bowel movements.
Replace white versions of breakfast cereals, pasta, rice, and bread with wholemeal or wholegrain versions. Whole grains are higher in fiber, which can help regulate bowel movements and prevent constipation.
Implementing these dietary changes can help manage constipation and promote a healthy appetite in children. Additionally, I have another blog on managing constipation, you can read here.
FOODS TO GAIN WEIGHT
Parents and caregivers often ask: “How can I help my underweight child gain weight with calorie-dense foods?” or“How many calories should my children be eating?”.
They are usually struggling with knowing which foods to feed their child to help them gain weight.
Every Bite Count
Every bite of food and every gulp of liquid can make a contribution to your child’s ability to gain weight and grow. Offer foods high in calories and rich in nutrients at every meal and snack.
Make some simple switches to double up their energy intake without making them eat more.
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THE RIGHT WAY TO INCREASE CALORIES
In Malaysia, it’s easy to find highly processed sugary snacks, many are packed with empty calories lacking in essential nutrients like protein, fiber, vitamins, and minerals.
When aiming to increase your child’s calorie intake, it’s crucial to prioritize nutrient-rich foods. Here’s what to look for:
1. High Protein
Protein plays a crucial role in supporting growth hormone levels and may aid in increasing height and weight, especially in children who are extremely picky eaters or experiencing stunted growth. Complete protein sources contain all the essential amino acids necessary for child growth. These include:
Lean meats
Poultry
Fish
Eggs
Milk
Cheese
Yogurt
Soybeans
Quinoa
However, even if a protein source is incomplete, you can still combine different sources strategically throughout the day to ensure your child receives all the necessary amino acids.
Here are some examples of high-calorie protein sources:
Eggs
Greek yogurt
Cottage cheese
Meat, poultry, and fish
Tofu
Beans and other legumes
Hemp seeds
Nutritional yeast
Protein powders (which may be beneficial in some cases, but it’s important to choose high-quality brands)
2. Healthy Fats
Healthy fats are essential for providing concentrated calories, supporting brain function, and aiding in the absorption of fat-soluble vitamins like A, D, E, and K. Including a good source of healthy fats in each meal is ideal for overall health. Here are some examples of healthy fats:
Avocado
Coconut, coconut oil, and coconut milk
Olive oil
Full-fat dairy products such as cheese, milk, yogurt, and kefir
Fatty fish like salmon, tuna, sardines, and mackerel
Nut and seed butters (great for adding to smoothies)
Chia seeds and flaxseeds
Tahini and sesame seeds
Butter and ghee
Good quality mayonnaise
3. Iron
It’s well known that iron deficiency leads to a failure to grow at normal rates, and with the high rates of iron deficiency even in Malaysia, focusing on iron (and vitamin C for absorption) is critical for underweight/short stature children.
Examples of high calorie iron rich foods include:
Beef
Chicken
Fortified Oats
Beans and lentils
Tofu
Dried apricots
4. Calcium and Vitamin D
Calcium and Vitamin D are vital for bone growth, especially in growing children. Ensuring an adequate intake of calcium is particularly important for vegan children to support their overall health and growth. Here are some high-calorie sources of calcium and Vitamin D:
Full-fat yogurt
Full-fat cheese
Salmon, rainbow trout, sardines (also rich in Vitamin D)
White beans
Soybeans (edamame)
Egg yolks
5. High Fibre
In addition to these sources, quick forms of calories from high fibre starchy fruits and vegetables are essential for providing energy from unprocessed foods in your child’s diet. Some examples include:
Sweet potato
Potato
Winter squash
Banana
Grapes
Pineapple
Goji berries
Raisins, prunes, dates
SOMETHING TO KEEP IN MIND
Here are some tips to effectively increase your child’s calorie intake:
1. Customize Meals
Prepare meals with added calories specifically for your child without altering the entire family’s diet. For instance, add extra oil or butter to one serving of pasta, spread more nut butter on your child’s bread, serve whole milk with meals, or mix in additional cream and maple syrup to oatmeal.
2. Opt for Individual Servings
Purchase smaller packages and individual servings of foods to minimize waste while experimenting with different options.
3. Consider Portion Size
Recognize that young children have smaller stomachs and may not be able to consume large volumes of food. Choose foods from above that offer higher calorie in smaller portions.
For example, while hummus provides 25 calories per tablespoon, cream cheese offers 50 calories per tablespoon, and peanut butter provides 100 calories per tablespoon. If your child consumes small amounts, opt for calorie-dense options like cream cheese or peanut butter when serving with toast.
4. Maintain Balance
Ensure a balanced diet by incorporating high-calorie foods (that your child actually enjoy) alongside nutritious options. For example, if your family is having grilled chicken for dinner, pair it with high-calorie side dishes like sweet potato fries and steamed broccoli. Then, add extra butter to the portions for the child who requires additional calories.
ACTIVE LIFE
Give your child more time to be active. Being active can make children hungrier for meals and snacks. Limit screen time, like watching TV and using other electronics. Read this post to learn how to increase physical activity level of your child.
BLUR PIC
I’ve also got another free FOODS TO GAIN WEIGHT guide you can use for your children to get you started so you can start feeling better about every bite your child takes.
BOTTOM LINE
If you’re concerned about your child’s weight but they haven’t been diagnosed as underweight, it is important to discuss your concerns with their pediatrician. The pediatrician can review their growth history and determine if further evaluation or dietary adjustments are necessary.
Remember, the need for high calorie nutritious foods may be short term, and it’s essential to prioritise your child’s overall health and well-being. While it’s important for your child to eat, at the same time not to turn mealtime into a battle or power struggle. Creating a positive eating environment can help promote healthy eating habits in the long run.
If you’re struggling to put weight on your child or worried about their nutrition, consider seeking guidance from a pediatric dietitian. A dietitian can work with you to develop a tailored plain to meet your child’s nutritional needs and ensure they are receiving the necessary nutrients for growth and development. Ultimately, the goal is to have a healthy, happy, and confident child.
Are you worried about your thin child? Are you thinking that you might want some one-on-one nutrition counselling, either for you, or your baby or child? Check out my one-on-one nutrition counselling services here.
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:
Examples of plant-based incomplete proteinfoods 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:
Beans (black beans, pinto beans, chickpeas, kidney beans, red beans)
Grains (quinoa, amaranth, oats, barley, bulgur wheat, brown rice, whole wheat bread and pasta)
Protein Powder
Mycoprotein (Quorn, veggie burgers)
Seitan
Spirulina
Nutritional yeast
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.
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?
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.
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.
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!
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.
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.
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!
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!
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.
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.
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:
Lead by Example: Sit down and enjoy breakfast with your child. Show them that breakfast is a nice time to start the day together.
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.
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.
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.
Get Creative: For picky eaters, think outside the box. Try nasi lemak, roti canai, yogurt parfait, granola bar, etc.
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.
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.
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
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.
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.
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.
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.
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
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.
Infant cereal or oatmeal: Mix nut butter or finely chopped nuts into baby’s meal for added flavor and nutrition.
Purees: Add a small amount of nut butter or finely chopped nuts to homemade baby purees for added texture and nutrition.
Smoothies: Blend nut butter into a fruit or yogurt smoothie for a creamy, nutty flavor.
FOR BABY LED WEANING OR FINGER FOODS
Pasta tossed with pesto(if making at home, you can change which nuts or seeds you use as the base).
Nut butter thinly spread on toast, pancakes, or waffles strips.
Sprinkle finely chopped nuts on slices of banana, avocado, sweet potato wedges, oatmeal, applesauce, or yogurt.
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.
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.
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