does-my-child-need-to-take-probiotic-photo

Does My Child Need to Take Probiotics?

by with No Comment Child & Family NutritionDigestive HealthInfant NutritionSupplementationToddler Nutrition

You’ve heard that probiotics are important for good digestion and immune function. Does that mean you should supplement your kids? What strain will help provide the best support for your child’s digestive system and relieve their constipation? I dive into the latest research about probiotics and health and provide tips for choosing the right supplements for your children. 

WHAT ARE PROBIOTICS?

Probiotics are a combination of live beneficial bacteria (and/or yeasts) that naturally live in our body. We have two kinds of bacteria constantly in and on our body — good bacteria and bad bacteria. Probiotics exist naturally in some foods and are also available as dietary supplements in powder, capsule, and tablet forms. The World Health Organization and the Food and Agriculture Organization of the United Nations call probiotics the “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host.”

So we hear that probiotics are good for us. But a lot of the information that you will find about probiotics is not all that useful and does not help us decide whether the probiotics found in food are good enough, or if we need supplements. And if we need supplements which strain of probiotic should we get? How much of a dosage do we need to see a benefit? How long to take it for? And what type of benefit can I expect?

THE PROBIOTIC STRAINS ARE KEY 

There are many different species of probiotics, and many different strains within species. That means when we say “probiotics”, we are actually referring to many different types, not just one.

GENUS: A genus is a biological classification of living organisms. The term comes from the Latin genus meaning group. A genus contains one or more species. Examples of common probiotic genera include Bifidobacterium and Lactobacillus.

SPECIES: ‘Species’ refers to a type of microorganism existing within a genus or family. For example, acidophilus is the name of a species within the Lactobacillus genus.

STRAIN: A probiotic ‘strain’ is a genetic variant or subtype of a species. Different probiotic supplements contain different strains, which may be classified under the same species and genus. However, one acidophilus is not equal to another acidophilus. It’s the strain level that matters when you choose a probiotic in order to help with a specific health condition. If you neglect to pay attention to the specific strains in the kids probiotic, you may not be able to gain the health benefits you desire, and as such, be wasting your money.

In general, you’ll find many supplements will have a variety of Lactobacillus and Bifidobacterium species some limited to just one or two strains, others with several.

Bifidobacterium longum BB536;

Bifidobacterium breve M-16V;

Bifidobacterium infantis M63;

Lactobacillus acidophilus LAC 361;

Galacto-oligo saccharides (GOS)

THE NUMBERS OF THE PROBIOTIC STRAINS MATTER

Probiotics are measured in colony forming units (CFU), which indicate the number of viable cells. Amounts may be written on product labels as, for example, 1 x 109 for 1 billion CFU or 1 x 1010 for 10 billion CFU. Many probiotic supplements contain 1 to 10 billion CFU per dose, but some products contain up to 50 billion CFU or more. However, higher CFU counts do not necessarily improve the product’s health effects.

Manufactures should have storage conditions listed on the label. Stability testing is conducted under the same temperature as the recommended storage condition on the label.  Because probiotics must be consumed alive to have health benefits and they can die during their shelf life, users should look for products labeled with the number of CFU at the end of the product’s shelf life (the expired date), not at the time of manufacture.

When choosing your child’s probiotic, considering the amount of each strain is important. Most research suggests the minimum quantity of bacteria needed to generate therapeutic effects is 1 x 109 for 1 billion CFU. So you need to think billions when selecting a supplement.

Some of the gummies and chewable probiotics targeted to kids or packaged probiotic foods like bars you’ll find in the supermarket, simply don’t have a high enough dosage to gain any health benefits.

For infants, the dosage should be 5-10 billion CFU per day. For children over the age of 2, the desired dosage should be 10-25 billion CFU per day.

CONSIDERING YOUR CHILD’S AGE IS IMPORTANT

An infant’s gut microbiome is very vulnerable and lacks diversity compared to adults. It’s estimated young babies have approximately 10 different species whereas an adult has over 1000 species. A baby’s microbiome born vaginally is predominantly made up of Bifidobacterium species verses an adult’s microbiome which is dominated by Lactobacillus species.

After the age of 2, the child’s gut microbiome composition resembles that of an adult and is much more stable.

As a result, you’ll want a probiotic supplement that contains a higher dosage of beneficial bacteria in children over the age of 2. And, you won’t necessarily need to be limited to just kids specific products and brands.

If you’re breastfeeding, you may also want to assess your own gut health as bacteria will be transferred from the intestines to your baby’s through your breastmilk.

WHEN YOUR CHILD NEED A PROBIOTIC SUPPLEMENT?

 Antibiotic-Associated Diarrhea

Antibiotics can reduce the amount of friendly bacteria in the gut, both good and bad bacteria, which lowers the body’s defenses against other types of invaders, including bacteria, yeasts, fungi, and parasites. Taking probiotics containing Lactobaciallus rhamnosus GG and Saccharomyces boulardii may help to replace the bacteria lost as a result of antibiotic use and reduce the risk of antibiotic-associated diarrhea, which occurs in 40% of children on antibiotics (here, here).

Most probiotics should be taken after taking the antibiotics, so that they won’t be affected by the antibiotic.

Acute gastroenteritis (not related to antibiotic use)

Sometimes your child will just have diarrhea for a variety of reasons (most likely due to a viral or bacterial infection). Research has shown that there can be a reduction of stool frequency and duration of diarrhea experienced (by about 1 day) in children when probiotics containing Lactobacillus rhamnosus GG and Saccharomyces boulardii are taken (here).

Constipation

There is very limited evidence at this point, but some studies do show an increase in stool frequency with the use of probiotics. However, there is not good consensus on the dose or the type of probiotic (here).

Atopic Dermatitis / Eczema

Several studies and reviews have looked at the role of probiotics in preventing and treating atopic dermatitis. While some of the research has provided mixed reviews, many studies have found that infant at risk for developing eczema have benefited from taking probiotics with the  Lactobacillus rhamnosus GG strain (here). Other beneficial strains include Bifidobacterium lactis UABLA-12 and Lactobacillus acidophilus DDS-1 (here)

And, the protective effect of probiotics may be strongest when given to pregnant mothers.  Three studies using Lactobacillus rhamnosus GG given to pregnant women for 2-4 weeks before labour and continued treatment post-birth found significantly lower rates of eczema/atopic dermatitis during the first 2 years of life (here, here, here) so we probably want to make sure that moms are getting a good supply of these beneficial bacteria before baby is even born.

A New Zealand study was the first randomised controlled trial to show that Lactobacillus rhamnosus HN001 can be beneficial for childhood eczema. The key is to start supplementation with rhamnosus HN001 early from 35 weeks of pregnancy until two years of age (here).

The health benefits of rhamnosus HN001 include reduced risk of childhood eczema by 44% until the child’s 6th birthday and beyond. The protection continued even after supplementation was stopped by the child’s 2nd birthday. This confirms that not all probiotics are the same. Rhamnosus HN001 is also thought to reduce symptoms of postpartum depression in women.

Functional Gastrointestinal Disorders

A recent systematic review focused on probiotics and functional gastrointestinal disorders in children birth – 18 years yielded no studies on infants and young children (birth – 2 years old). While their search included studies on probiotics that reported on gastrointestinal outcomes such as abdominal pain, stool frequency, stool consistency and bloating/flatulence, these studies did not include infants and young children. Therefore, as evidence is not available for infants and young children, no probiotics can be recommended to improve functional gastrointestinal disorders for those 2 years and under at this time (here).

Infantile Colic

Colic is difficult to understand, and even more difficult to treat.  As a parent who has lived through colic, I know and understand the desperation in trying to find a solution. Research shows that a specific bacterial strain called Lactobacillus reuteri 17938 has been associated with decreased crying spells in exclusively breastfed infants during the first three months of life (here, here, here, here. here, here).

Immune Health 

As parents, we’re always looking for ways to reduce the number of colds and flus that find their way into our lives! Maintaining a healthy population of gut bacteria, along with a healthy diet and lifestyle may be key to staying healthy during cold and flu season. A recent meta-analysis of probiotic use (specifically Lactobacillus and Bifidobacterium strains) in children and adults revealed significantly fewer numbers of days of illness per person, shorter illness episodes by almost a day, and fewer numbers of days absent from day care/school/work (here).

WHAT TO LOOK FOR IN PROBIOTIC SUPPLEMENTS 

If you’ve decided to buy a probiotic supplement for your kids, prepare yourself for a dizzying array of options. The particular brand you purchase doesn’t matter as much as a few key criteria, which I’ve outlined for you below:

  • “Live, active cultures.” Make sure the supplement you choose contains this actual phrase right on the bottle, so you can be sure you’re getting an effective product. Some brands of probiotic supplements even come refrigerated to help protect these living cells.
  • High bacteria count. The concentration of bacteria in probiotic supplements is measured in CFUs (that’s “colony forming units.”) Look for a probiotic supplement that has, at a minimum, 1 billion CFUs (on the “expiration” or “use by” date on the product label).
  • Multiple strains. Balance matters! Different strains of probiotics can have different health effects. A supplement with eight or ten different strains of bacteria may help to diversify the bacteria that make up your kids’ microbiome.
  • Enteric coating. This refers to a hard coating on the outside of the pill that lets it survive the journey through the harsh, acidic stomach. An enteric coating means that bacteria are released in the intestines, where they can thrive.

FOODS CONTAINING PROBIOTICS

Many parents forget to consider probiotic strains that can be included in the child’s diet to enhance gut bacteria diversity. If you’re choosing a probiotic supplement to provide general support for your child’s immune health or digestive function, please focusing on foods first.

Common foods containing probiotics include yogurt, Kefir, kimchi, sourdough bread, sauerkraut, kombucha, miso, tempeh, fermented vegetables.

YOGURT VS PROBIOTIC 

The most common strains found in yogurt are L. bulgaricus and S. thermophilus. Yogurts labeled as having “live active cultures” must have at least 100 million live active bacteria per gram.

The key to introducing probiotic foods to your child is to start low and go slow to reduce any unpleasant side effects such as bloating and flatulence. Start with half a teaspoon every second day and slowly build up from there. To increase bacteria diversity and encourage a healthy gut environment, include a selection of different probiotic foods into your child’s diet and don’t forget about prebiotics.

BOTTOM LINE

There’s a lot of anecdotal evidence supporting probiotic use in children. But the health benefits may be strain-specific. A strain that helps one condition may be useless against another. For that reason (and due to lack of research), there’s no clear answer as to whether you should give your child probiotics, especially for long periods of time.

Giving probiotics to children isn’t without risk. Children with compromised immune systems may experience infection. Others may have gas and bloating. Probiotics can cause serious side effects in very sick infants. Check with your pediatrician before giving probiotic supplements to your child.

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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What You Should Know About Sensory Food Play

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

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

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

Sensory food play is not just about playing foods      

WHY?

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

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

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

SENSORY FOOD PLAY RULES:

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

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

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

SENSORY FOOD PLAY SKILLS:

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

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

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

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

Shape Matching – Simple, quick and easy.

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

Stacking – make a tower or building.

Rainbow Toast – Painting on food you can eat!

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

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

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

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

DON’T KNOW HOW

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

Happy Playing!

CHECK OUT NOW

Salt:Sodium for Babies and Toddlers

Salt/Sodium for Babies and Toddlers

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

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

HOW MUCH SALT IS TOO MUCH?

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

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

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

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

 

SALT VS. SODIUM

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

1 teaspoon of salt = 2300 mg sodium 

1 gram of sodium = 2.5 grams of salt 

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

 

SALT IN FOODS

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

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

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

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

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

 

WHAT SHOULD YOU DO?

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

AT HOME

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

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

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

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

AT RESTAURANT

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

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

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

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

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

 

BOTTOM LINE

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

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

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Adding Herbs and Spices to Baby Foods

by with No Comment Baby Led WeaningChild & Family NutritionInfant NutritionPicky EatingToddler Nutrition

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

Baby food doesn’t have to be bland!

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

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

WHY YOU SHOULD INTRODUCE HERBS AND SPICES TO BABIES

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

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

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

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

BENEFITS OF INTRODUCING HERBS AND SPICES AT AN EARLY AGE 

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

WHAT ABOUT HOT SPICY FOODS?

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

POPULAR FLAVOUR COMBINATIONS 

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

Vegetables 

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

Fruits 

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

Grains/Cereals

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

Dairy

  • Plain yogurt: cinnamon or mint

Meat 

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

TIPS TO ADD SPICES & HERBS TO BABY FOOD

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

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

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

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

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Why Shouldn’t Babies Eat Honey?

by with No Comment Baby Led WeaningChild & Family NutritionInfant Nutrition

The American Academy of Pediatrics (news) and the World Health Organization advises that honey should not be added to food, water, or formula that is fed to infants younger than 12 months of age. This technically, applies to raw and unpasteurized honey, local honey; even applies to all foods and baked goods containing honey.

Honey can contain spores of bacterium called Clostridium Botulinum, which can germinate in a baby’s immature digestive system and release the toxin that causes Infant Botulism – a potentially fatal illness.

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

SIGNS AND SYMPTOMS OF INFANT WITH BOTULISM 

Symptoms typically appear within 12-36 hours after eating contaminated food, but may occur as early as a few hours and as late as 10 days.

  • muscle weakness
  • flat facial expression 
  • decreased movement 
  • lethargy in feeding or weak sucking
  • weak cry
  • constipation 

These are all a result of the muscle paralysis caused by bacterial toxin. If your infant has signs of botulism, it is recommended you visit the emergency room immediately as this is a life-threatening illness.  Be sure to keep samples of the potentially contaminated food for testing.

IS HONEY SAFE FOR TODDLERS, OLDER CHILDREN AND ADULTS? 

These spores are usually harmless to adults and children over age one. In adults, the amount of botulism spores ingested (if any) from honey is really quite negligible because we have mature intestines. The intestines of an adult contain enough acids to counteract the production of toxins the botulism bacteria produce. Once an infant reaches the age of 1 year or older, their immune system is well developed and intestines have a balance of acids that help destroy and fight off any toxins that the botulism bacteria produce. 

WHAT ABOUT FOODS CONTAINING HONEY?

Children under age 1 should not be offered any foods with honey, including yogurt with honey and cereals and crackers with honey, such as honey graham crackers, honey nut cheerios, honey wheat bread. Cooking and baking do not reach temperatures high enough to kill or destroy the botulism spores. 

Honey is unsafe in any form under one.

BOTTOM LINE

Honey contains modest amounts of B vitamins and vitamin C, it can be a nice addition to your baby’s diet, but it’s important to wait until after 12 months of age. Remember, honey, a sweetener, does have a lot of calories, just like other natural sugars. Read labels carefully to see if processed foods contain honey.

Did you know that I provide personalized nutrition consultation service for families? If this is something you’d like to learn more about, check out here. 

understanding-lactose-intolerance-photo

Understanding Lactose Intolerance

by with No Comment Child & Family NutritionDigestive HealthInfant NutritionToddler Nutrition

WHAT IS LACTOSE? 

Lactose is is a naturally occurring sugar found in milk and other dairy products (yogurt, cheese and ice cream). When you consume food or drinks containing lactose, an enzyme named lactase in the small bowel will break down lactose into two simple sugars: glucose and galactose. These nutrients are then absorbed in the small intestine.

Image source: http://www.evo-ed.org/Pages/Lactase/cellbio.html

WHAT IS LACTOSE INTOLERANCE? 

However, some people might produce less lactase than the others. If the small bowel has insufficient lactase, the lactose consumed will not be digested properly and will continue through to the large bowel. Lactose in the large bowel will be fermented by the gut bacteria, which produces gases including hydrogen, carbon dioxide and methane. This gas production not only can lead to unpleasant gastro-intestinal symptoms such as distention, bloating, flatulence and constipation but can also draw water into the large bowel resulting in loose stools or diarrhea.

Some people may have a temporary lactose intolerance due to  viral infection like the stomach bug, while others can experience it when they have a digestive disorder like celiac disease. Still others may experience lactose intolerance their entire lives.

SYMPTOMS  

  • bloating
  • abdominal pain due to gas
  • tummy cramps
  • nausea
  • loose stool or diarrhea

If you are lactose intolerant, the symptoms may vary and are dose-dependent. That is, the more lactose you consume, the worse the symptoms become. Symptoms may occur immediately after drinking milk or eating dairy products, or they may be delayed for hours.

Lactose intolerance is NOT an allergy to milk. 

DIAGNOSIS 

To diagnose lactose intolerance, the hydrogen breath test is a simple, non-invasive and reliable investigation test. Lactose intolerance is indicated when hydrogen and methane levels of breath meet a certain criteria following the oral consumption of standard dose of lactose.

Another simple way to diagnose lactose intolerance is an elimination diet which involves removing lactose in the diet and assessing whether symptoms improve, followed by a re-introduction of lactose in the diet to assess whether symptoms return.

WHAT FOODS CONTAIN LACTOSE? 

Read the ingredient list on product labels to find out if the product contains a lactose-cotaining food. Food items to look out for include: milk, milk solids, malted milk, buttermilk, curds, cheese flavours, non-fat milk powder, non-fat milk solids, sweet or sour cream, lactose, whey and yogurt.

Note: 1) the cultures in yogurt help to digest lactose 2)Products that contain lactic acid, lactalbumin, lactate and casein do not contain lactose. 

IF YOU ARE LACTOSE INTOLERANT, SHOULD ALL DAIRY PRODUCTS BE AVOIDED? 

Yes, you will need to modify the diet in order to alleviate the discomfort and symptoms at the beginning. The first step is to remove all sources of lactose in the diet that can cause problematic symptoms, including milk and dairy products.

The second step is to find nutritious substitutions for those items you’re removing:

Note: 1)”Lactose free” means that there is no detectable lactose in the food. 2)”Lactose-reduced” means that at least 25% of the lactose in the product has been removed.

Recent research has suggested that most people with lactose intolerance can consume up to 12 to 15g of lactose without any symptoms. You can still tolerate some foods that contain lactose like yogurt or cheese, even if you are lactose intolerant.

OTHER TIPS ABOUT INCLUDING LACTOSE IN YOU AND YOUR CHILD’S DIET: 

  • Drink milk in smaller quantities. Most people with lactose intolerance can tolerate 1/2 cup milk at a time.
  • Eat small amounts of lactose-containing foods spaced throughout the day.
  • Eat with other solid foods may delay digestion, offering more time for the lactase enzyme to break down lactose.
  • Yogurt may also be tolerated (plain better than flavoured), because the live bacteria in the yogurt partially digests the lactose before consumption. Yogurt is also a semisolid, which moves slowly through the digestive tract.
  • Aged cheese tend to have lower lactose content.
  • Try lactase enzyme drops or tablets from the pharmacy. Tablets are taken before eating foods that have lactose. Enzyme drops can be added to milk before drinking.
  • Soy products do not contain any lactose and can be a suitable substitute for dairy products, providing they have calcium added.

Do you have a child with lactose intolerance? How are you managing? Did you know that I provide one-on-one nutrition counselling service for children and families? If you are diagnosed with lactose intolerance, I can help to ensure you are not missing out on important nutrients such as Calcium. This is particularly important for children. If this is something you’d like to learn more about, check out here. 

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How to Prevent Food Allergy When Starting Solids

by with No Comment Infant NutritionMotherhoodToddler Nutrition

Food allergies are on the rise. In the past, some expert recommended that dairy products and other common food allergens like eggs, peanuts and fish not be introduced until after an infant’s first birthday. More recently, evidence has shown that there is no reason to delay introduction of these foods beyond 6 months of age. In fact, delaying the introduction of these foods may increase your baby’s risk of developing allergies (here).

Current recommendations for solid food introductions are to wait until around 6 months of age. Look for your child’s readiness cues and provide only breast milk or formula until that time. There are no hard and fast rules as to what order or exactly what age to introduce certain foods to a baby. Babies really can go to town and eat what the rest of the family are eating (making sure the foods are an appropriate texture to avoid choking).

Read my article on When to Start Solids and How to  Start Solids for more info.

What Is a Food Allergy? 

A food allergy is when the body’s immune system mistakes a food as harmful and this cause a reaction. A food allergic reaction appear after a few minutes of giving a food and often will happen within two hours of having the food. Signs can also show up hours or days later. They can be mild (flushed face, abdominal pain, rash/hives, stuffy/runny nose) to severe (vomiting, diarrhea, blood in stools). The most extreme allergic reaction is anaphylaxis, where the throat starts to close and there is difficulty breathing.

Which Foods are Most Likely to Cause an Allergic Reaction? 

The most common food allergens are:

  • Eggs
  • Fish
  • Milk
  • Tree Nuts (Walnuts, Almonds, Cashew, Pecan, etc)
  • Peanuts
  • Sesame
  • Shellfish
  • Soy
  • Wheat

So should you feed your baby these foods? or avoid it? As of now, here’s what you need to know…

Risk of Developing Food Allergies? 

Your baby may be at high risk for developing food allergies if a parent, sister or brother has an allergic condition such as: food allergies, eczema, asthma or hay fever. Your baby is at lower risk if no parent, sister or brother has an allergic condition.

What to Eat When Pregnant and Breastfeeding

When you are pregnant or breastfeeding, good nutrition is extremely important, and you should continue to eat all of the nutritious foods that you usually eat. You do not need to avoid common food allergens while pregnant or breastfeeding. Go ahead and eat peanuts or drink a milkshake. Avoiding potential allergens will not decrease your baby’s chance of having an allergy to these foods. Breastfeeding itself maybe protective against food allergies.

If you choose to avoid certain foods while pregnant or breastfeeding, speak with a Registered Dietitian or your health care provider to make sure you are getting all the nutrients you and your baby need.

When Can You Feed Babies Highly Allergenic Foods

For low risk baby, there is no benefit to delaying common food allergens past 6 months.

For high risk baby, there is no reason to wait until the baby is older before introducing highly allergenic foods, and some studies suggest that it may even be helpful to introduce foods early. Talk to your allergist about whether it would be help to do a food allergy test before feeding these foods to your baby or speak with your dietitian about a personalized plan for food introduction.

The goal is to choose foods that provide the most nutrition. 

Here are a few steps that you could follow:

    Try other food first

The first foods that you give your baby should not be the most allergenic ones. Start with other single ingredient foods, such as rice or oat cereal, yellow and orange vegetables (sweet potato, squash and carrots), fruits (pears, banana, apples) and green vegetables (peas, broccoli, spinach), tender meat. Once things are going well with these other foods you can then start to introduce the common food allergens.

    Go slowly

Introduce just one food at a time, and then wait 3-5 days before trying the next new food (whether it is a highly allergenic food or not).

    Choose the right time

When you are ready to introduce a highly allergenic food, pick a time when you’ll be at home and you will be able to watch your baby closely for any signs of reaction. Along these lines, it may be better to do this earlier in the day and not right before a nap or bedtime. Do not try these foods right before you need to leave the house to go somewhere, such as to drop the baby off at day care or take your other children to school. Although many babies react the first time they eat a food, you should be cautious for the first two or three times that your baby tries an allergenic food. After that you can relax knowing the chances of a reaction are extremely small.

    Start with a small quantity

Don’t give your baby a full serving of a highly allergenic food on the first feeding. Start with a just a little. If there does not appear to be a reaction, then you can gradually increase the quantity during the next few feedings.

    Use nut butters, not nuts

Never feed nuts to a baby. Babies can choke on nuts. To introduce nuts into your baby’s diet, use nut butters or pastes.

You can do so in small amounts and can even try rubbing some of the food on their chick and then lip to see if it produces a rash, before giving/feeding that food.

Bottom Line

If your baby has severe allergic reaction, carry an epi pen. Make sure your baby is on a balanced diet, if it is quite restricted, please talk to your dietitian. Also, you will need to become an expert on reading food label and searching for all of the various names for the food you are avoiding.

If the allergies are mild, you can always try re-introducing the food after a few months.

If you have questions about food allergies. Contact Me about starting a nutritional counselling program.

Introducing Solids to Your Baby: Baby-Led Weaning Vs. Spoon Feeding

Introducing Solids to Your Baby: Baby-Led Weaning Vs. Spoon Feeding

by with No Comment Infant NutritionMotherhoodPicky EatingToddler Nutrition

When I was a nutrition student, I was taught at school that there is ONLY one way to introduce solids to baby – the traditional “puree, spoon-fed” way.

After being a first-time mom, I was first introduced to the concept of “Baby-Led Weaning” by a friend of mine when my son was around 6 months of age. I had never heard of this before and didn’t know what to think, the questions keep popping in my head “what about the importance of iron-rich foods when first starting solids?” and “what about choking?”. I was so curious and I decided to do some research to learn more about it.

WHAT IS BABY LED WEANING? 

The name itself is a bit misleading (I was fooled by it for a while) as we usually think of weaning as the process of stop breastfeeding. Baby-led weaning is DIFFERENT. It is the term used to describe a way of introducing solid foods where babies feed themselves starting about six months of age. Breastfeeding (or formula feeding) continues during this process. For their first solid foods, babies are given larger pieces of soft foods that they can grasp and eat instead of the more Traditional Method of feeding where parents spoon-feed mashed or minced foods to babies. The idea behind baby-led weaning is that the baby can share the same (or similar) foods that the rest of the family is eating and that they sit and participate in the family meal while everyone eats.

TWO APPROACHES TO INTRODUCING SOLIDS TO YOUR BABY 

Baby-led weaning and the Traditional Method of introducing solids have similarities. They both recommend you:

  • Start introducing solids at about 6 months of age (when baby shows they are ready)
  • Let your baby choose how much to eat
  • Introduce safe finger foods starting at 6 months
  • Encourage eating with the family
  • Move toward offering the same foods as the rest of the family
  • Never leave the baby unattended while eating

WHAT YOU NEED TO KNOW BEFORE CHOOSING AN APPROACH 

Age: Start at 6 months

For both approaches, it is recommended to start at 6 months when your baby can sit up and control her/his head movements. Most babies can grasp larger pieces of food and will try to put them in their mouth at this stage.

Follow Baby’s Hunger and Fullness Cues

With whatever method you choose, practice responsive feeding. This means watching for the cues and clues your baby gives you. Follow your baby’s lead and make sure that she/he decides whether or not she/he eats, what she/he eats (of what you offer), how much she/he eats and how fast or slow she/he eats.

Type of Foods: Offer Iron-Rich Foods as First Foods

Babies need a lot of iron (11 mg/day at 7-12 months of age) and that is why it is recommended that the first foods offered to babies be iron-rich. Please read: Best Started Foods for Baby-Led Weaning

With baby-led weaning it may be more difficult to ensure your baby is getting the iron she/he needs. Some parents will start with vegetables and fruit as first foods because they are easy finger foods. However, these foods don’t have enough iron to meet baby’s needs. Offering iron-rich food at least twice a day will help give your baby the iron she/he needs.

Safety: Avoid Foods that are Choking Hazards

The risk of choking is a concern with infants no matter what method of feeding you use. To minimize the risk, always ensure that your baby is sitting up and facing you when eating, learn about how to avoid/decrease the risk of choking and brush up on your infant first aid/CPR course to help keep your baby safe.

DIETITIAN’S THOUGHTS 

Self-feeding usually takes longer than spoon-feeding, so allow time for your baby to eat. Some babies will be better than others at getting food into their mouths and eating it. If you’re trying BLW and find that baby continues to have a hard time, try a mixed approach (TW+FF). Offering some food on a spoon in addition to finger foods may help them meet their energy, iron, and general nutrition needs. It may also help them avoid feeling frustrated if they want to eat but don’t quite have the movements down. I certainly don’t think that you should be made to feel guilty about the way you choose to introduce solids.

If your baby was born early, is not growing well, is developmentally delayed or has a condition that makes chewing or swallowing difficult, then BLW may not be appropriate for them.

Whether you choose to try BLW, traditional approach or a combination of the two, the main goals are:

1) to provide your baby with the nutrients and energy she/he needs

2) to expose her/him to new flavours and texture

3) to help her/him safely learn eating skills in a relaxed environment with no parental pressure or distractions

In the end, the best approach is the one that makes you both feel comfortable and confident. Feeling good about how things are going helps to make the eating experience pleasurable for the whole family.

Do you have any questions about feeding your baby? Worry about choking? Contact Me about starting a nutritional counselling program.

milk-matters-for-children-when-what-and-how-much-photo

Milk Matters for Children: When, What and How Much?

by with No Comment Child & Family NutritionInfant NutritionToddler Nutrition

Milk is a hot topic in parent’s group. When, how much and what type/kind of milk to choose? Due to more and more organic stores in the market, the confusing messages and nutrition myths, more parents are turning to milk alternatives (plant-based beverages) to fulfil their little one’s milk needs.

Unfortunately, the plant-based beverages (fortified or non-fortified) don’t provide enough nutrition. (here)

Your children are growing right before your eyes! Children more than double their height and weight between the ages of 2 and 12. During this time, a base is built for a body that will last them a lifetime.

Milk provides the building blocks children need – 16 essential nutrients, plus energy for fuel to grow. (here) 

WHAT YOU NEED TO KNOW ABOUT YOUR MILK CHOICES 

Children under 12 months of age should have breast milk or formula for their main drinks.

Milk is key not only for energy as well as tissue growth, but also for building strong bones and teeth and regulating muscle control.

It is safe to introduce cow’s milk between the ages of 9-12 months of age, however, I recommend waiting until 12 months. There are a few reasons why you should think twice about introducing fresh milk too early.

  1. The proteins present in fresh milk are hard for babies to tolerate and digest. (WHO, 2009)
  2. Milk contains too much sodium, potassium and chloride which can tax your baby’s kidney. (WHO, 2009)
  3. Milk is lack of important vitamins and minerals such as iron, Vitamin E and Zinc.
  4. Higher risk for iron deficiency anemia and if your baby drinks too much cow’s milk, he or she is also at a risk for internal bleeding.

That being said, once your baby reaches about 12 months, his/her digestive tract is mature enough to handle milk and reap the many nutrition benefits from it. It’s a nutrition powerhouse full of protein, carbohydrates, Calcium, Vitamin D and Vitamin A.

When they turn one, I encourage moms to continue breastfeeding if they are already, even with the introduction of cow’s milk. If your baby is on formula, you can slowly transition to homogenized cow’s milk (assuming your baby does not have  a milk allergy) at one year. Don’t rush, because your baby’s digestive system needs time to adapt to the new proteins and other nutrients present in fluid milk. Start with 1-2 tbsp a day and slowly increase this amount until fully transitioned. Again, you can continue breastfeed as long as possible.

Recommendations:

1-2 years old: 2-3 cups (16-24 oz) of milk per day.

2-8 years old: 2 cups (16 oz) of milk per day.

(Lower-fat milk or fortified plant-based beverages can be offered).

9-18 years old: at least 2 cups (16 oz) of milk per day.

P/S: If your baby is still breastfeeding, he/she may not need as much.

PLANT-BASED BEVERAGES 

Plant-based beverages are made from plant foods such as soy, rice, almond, coconut, oat, potato and hemp. They look like milk and are often called “milks” but may not have the same nutrition as cow’s milk.

Plant-based beverages are often lower in protein and energy than cow’s milk. They may also be lower in important nutrient like Calcium and Vitamin D, especially if homemade. Also, these milks often do not contain enough calories, protein or fat for a growing toddler. Some plant-based beverages can also be high in certain minerals that can be harmful if a child drink too much.

Added sugar: Oligosaccharide and cane sugar
Added sugar: Oligosaccharide
1 servings of Pink Lady drink contains 70.5 mg of sodium and 3.8 g (approx. 1 tsp) of sugar.
High CHO content.

Read the Nutrition Facts table on each beverage package. Some beverages are fortified (have nutrients added) and some aren’t. The nutrients in plant-based beverages can vary.

CHOOSE A PLANT-BASED BEVERAGES FOR YOUR 2 YEARS OLD 

Plant-based beverages are not recommended for children under age 2 because they can be low in important nutrients like fat, protein and calories. If offering a plant-based beverage instead of cow’s milk to a child age 2 and older, choose a product that:

  • is labelled as fortified or enriched (example: fortified with Calcium or Vitamin D) – Most milks in Malaysia don’t fortified with Calcium or Vitamin D. 
  • provides at least 6 g of protein per 1 cup (250mL)
  • provides at least 30% Daily Value of Calcium and Vitamin D per 1 cup (250 mL)
  • contain less than 10 g of sugar per 1 cup (250mL)

Since plant-based beverages are generally low in protein, children 2 years of age and older who are drinking a plant-based beverages as their main milk sources should be offered a variety of lean meats, poultry, fish, beans and lentils, eggs, tofu and nuts to ensure adequate intake of protein.

What types of milk are appropriate for a child under 2 years of age who is allergic to cow/goat’s milk or lactose intolerance

If your child is allergic to milk or lactose intolerant, you may want to consider keeping him/her on formula or a follow-up formula until the age of 2 to ensure proper nutrition. There are soy varieties or hydrolyzed protein/hypoallergenic varieties out there for babies with allergies or intolerances. You should offer the same quantity as you would cow’s milk. Check with your child’s doctor or a dietitian.

In Malaysia, there are 3 main companies providing infant formula – Nestle, Abbott, MeadJohnson.

Do you have a child who has milk allergy or lactose intolerance? You not sure what type/kind of milk to choose for your toddler? Contact Me about starting a nutritional counselling program.

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

by with No Comment Baby Led WeaningChild & Family NutritionInfant Nutrition

According to the new infant feeding guidelines, it is now recommended that babies be introduced to a variety of textures within the first few months of starting solids. Spoon-feeding purees is no longer the one and only way. In fact, you can jump right in with soft finger foods (Baby Led Weaning) if you feel comfortable with it.

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

My baby doesn’t have any teeth yet? Can I give him finger foods?

ANSWER: YES !!!

BABIES CHEW WITH THEIR GUMS

Babies can enjoy soft finger foods before they have teeth. They can mash foods into smaller pieces using their gums.

Finger foods are small pieces of food that your baby can pick up and eat easily. Introducing finger foods early, soon after starting solids, helps your baby get used to different food textures, improve coordination and encourages self-feeding. These are important feeding skills. Most babies are ready for finger foods by 6-7 months, some babies start right at 6 months (BLW). Many won’t have teeth (or very many teeth) by this age.

You baby is likely ready for finger foods when you see the following:

  • He can sit upright with minimal support.
  • He is very interested in watching people eat and the food on your plate.
  • He can eat thicker purees (the consistency of mashed potatoes).
  • He can bring food to his mouth using his hand.

SAFE FINGER FOOD IDEAS FOR BABIES 

Choose soft foods that baby can grasp easily with fingers or hands. Offer your baby different kinds of finger foods from all 4 food groups.

Vegetables (soft cooked) and Fruits

  • Soft cooked vegetable (grating, cut into bite-sized pieces or strips): Carrot, broccoli, green beans, yam, sweet potato, potato, cauliflower, zucchini, squash
  • Soft, ripe, peeled fruit (grating, cut into bite-size pieces or strips): apple, pears, ripe slices of kiwi, mango, papaya, melon, cantaloupe, banana, fresh or canned unseated peaches, ripe avocado, oranges, thawed frozen fruit and berries
  • Seedless grapes don’t have to peel but should cut into four bite-size pieces

Grain Products 

  • Whole wheat toast, bagels or buns (cut into strips)
  • Pieces of roti or tortilla
  • Unsweetened oat ring cereal like Cheerios
  • Cooked pasta
  • Rice balls

Milk Products 

  • Grated or small cubes of pasteurized cheese

Meat & Meat Alternatives (soft and well cooked)

  • Ground meat or poultry
  • Small (pea sized) pieces of tender meat or poultry
  • Fish (de-bonded and flaked)
  • Quartered meatballs
  • Well cooked eggs (cut in to pieces)
  • Small cooked beans (black beans and navy beans)
  • Larger cooked beans (kidney beans – cut in half)
  • Tofu
  • Smooth nut or seed butter (spread thinly on a cracker or bread to make it easier to swallow)

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

FOODS TO AVOID 

Hard and sticky foods can cause choking and should be avoided.

  • Whole nuts or seeds
  • Raisins
  • Popcorn
  • Gum
  • Hard candies or jellybeans

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

BOTTOM LINE

It is amazing to watch what little ones can handle with their gum. So go ahead and offer finger food versions of a wide variety of food that your family eats. I enjoy watching my boy, Aiden, discovers the amazing variety of tastes and textures that food comes in.

Are you still waiting for your baby to get a tooth?  For more help with baby led weaning and how to help you baby succeed with eating, be sure to check out my 3 months TRANSFORM program.