Why Struggle Between Purees and Baby Led Weaning (BLW)

Why Struggle Between Purees and Baby Led Weaning (BLW)

by with No Comment Baby Led Weaning

As parents begin the exciting (and sometimes overwhelming) journey of introducing solid foods to their baby, one common question comes up again and again: Should I start with purees or go straight to baby-led weaning (BLW)?

The truth is, it doesn’t have to be one or the other. In fact, combining both approaches can be a practical and positive way to support your baby’s development and meet their nutritional needs.

 

FIRST, LET’S TALK ABOUT THE GOALS OF STARTING SOLIDS

Whether you’re offering purees or finger foods, the objectives remain the same:

  • Meeting your baby’s growing nutrition needs

  • Encouraging independent eating and skill development

  • Minimizing the risk of choking through safe feeding practices

These goals can be achieved using a flexible, responsive feeding approach—one that respects your baby’s developmental readiness and your family’s comfort level.

 

WHAT IS BABY-LED WEANING (BLW)?

BLW involves offering your baby soft, age-appropriate finger foods from the start, allowing them to self-feed. It supports the development of fine motor skills, oral coordination, and a healthy relationship with food through exploration and autonomy.

That said, BLW isn’t all-or-nothing. Some babies benefit from a mixed approach—especially when it comes to certain textures or nutrients.

For example:

  • You might offer a preloaded spoon of iron-rich puree (like lentils or chicken) alongside soft finger foods.

  • Or, you may use spoon-feeding occasionally when your baby is tired, frustrated, or showing signs they need extra support.

This is still responsive feeding—as long as you’re following your baby’s cues and allowing them to lead the experience.

WHAT ABOUT PUREES

Purees are not “bad” or “wrong.” In fact, many BLW-friendly families use purees in a baby-led way. The key difference lies not in the food itself, but in the feeding style:

a) Are you forcing or coaxing the baby to eat more than they want?

 

b) Or are you offering the spoon and letting your baby decide whether to take it?

This is where preloaded spoons come in—they allow babies to self-feed with purees, offering the best of both worlds.

 

CONSIDER YOUR BABY’S PERSONALITY

Every baby is different, and their preferences and readiness can guide your approach.

a) The Independent Explorer

These babies want to do everything themselves. They may refuse to be spoon-fed and dive right into self-feeding with gusto.

b) The Cooperative Diner

These babies are happy to accept spoon-feeding, especially if it means mealtime is faster and smoother.

c) Most babies

Fall somewhere in between—and their preferences may shift over time.

Responsive feeding means tuning in to what your baby needs, rather than sticking rigidly to one method.

BOTTOM LINE

You don’t have to pick sides in the puree vs. BLW debate. A flexible, baby-led approach can include:

  • A variety of textures and flavors from the start

  • Iron-rich foods offered at least twice a day

  • Opportunities for self-feeding with both finger foods and preloaded spoons

  • A calm, pressure-free environment that encourages exploration and enjoyment

What matters most is that your baby develops positive mealtime experiences and builds a healthy relationship with food—one bite at a time.

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

Update: August 20, 2025

What is a Pediatric Dietitian and How Can They Help

What is a Pediatric Dietitian and How Can They Help?

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

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

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

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

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

 

WHY CHILDHOOD NUTRITION IS IMPORTANT 

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

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

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

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

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

 

WHAT DOES A PEDIATRIC DIETITIAN DO?

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

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

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

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

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

 

WHEN TO SEE A PEDIATRIC DIETITIAN 

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

1. Picky Eating

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

2. Starting Solids and Baby-Led Weaning

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

3. Nutrient Deficiencies

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

4. Constipation

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

5. Child Athletes

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

6. Weight Concerns

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

7. Food Allergies

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

8. Other Health Concerns

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

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

 

HOW TO FIND A PEDIATRIC DIETITIAN 

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

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

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

 

BOTTOM LINE 

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

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

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

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

sensory-fun-food-play-photo

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. 

adding-herbs-and-spices-to-baby-foods-photo

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?

why-shouldnt-babies-eat-honey-photo

Why Shouldn’t Babies Eat Honey?

by with No Comment Baby Led WeaningChild & Family NutritionInfant Nutrition

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

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

 

WHY IS HONEY UNSAFE FOR BABIES?

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

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

 

SIGNS AND SYMPTOMS OF INFANT WITH BOTULISM 

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

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

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

 

IS HONEY SAFE FOR TODDLERS, OLDER CHILDREN AND ADULTS? 

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

 

WHAT ABOUT FOODS CONTAINING HONEY?

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

That means products like:

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

are not suitable for infants younger than 12 months.

Honey is unsafe in any form under one.

 

BOTTOM LINE

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

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

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

Update: August 25, 2025

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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

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

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

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

ANSWER: YES !!!

BABIES CHEW WITH THEIR GUMS

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

WHY SOFT FINGER FOODS 

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

 

SIGNS YOUR BABY IS READY FOR FINGER FOODS

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

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

 

SAFE FINGER FOOD IDEAS FOR BABIES 

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

Vegetables (soft cooked) and Fruits (ripe)

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

Grain & Starches 

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

Dairy

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

Proteins (soft and well-cooked)

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

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

 

FOODS TO AVOID 

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

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

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

 

WHY TEXTURE PROGRESSION MATTERS 

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

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

 

BOTTOM LINE

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

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

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

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

 

Update: August 25, 2025

When Is The Right Time to Start Solid Foods 1

When Is The Right Time to Start Solid Foods

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

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

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

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

 

WHY DO BABIES NEED SOLIDS?

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

1. Nutritional Reasons

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

2. Developmental Reasons

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

 

COMMON REASONS PARENTS START EARLY?

I often hear parents say:

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

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

 

THE RISKS OF STARTING SOLIDS TOO EARLY 

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

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

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

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

 

WHAT DO THE GUIDELINES SAY 

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

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

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

 

DEVELOPMENT SIGNS FOR READINESS

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

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

PREMATURE BABIES  

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

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

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

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

BOTTOM LINE

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

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

Baby, Bon Appétit !! 

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

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Aiden
Avery and Audrey

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

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

 

Update: August 22, 2025