What to Feed Your Baby

1. Introduce the Eleven Foundation Foods early and consistently

If you introduce eggs early and serve them often, your child will accept them.

The Eleven Foundation Foods form the cornerstone of a child's healthy diet. These include eggs, prunes, avocados, fish, yogurt/cheese/milk, nuts and nut butters, chicken and/or beans/lentils, summer berries / winter citrus, green vegetables, whole grains, and water. Introducing these foods early, around six months of age, and offering them consistently helps develop a child's palate and ensures they receive essential nutrients for growth and development.

• Start with single-ingredient purees and gradually increase texture
• Offer a variety of flavors and textures to expand taste preferences
• Aim to include all Eleven Foundation Foods in your child's diet by one year of age

2. Make your own nutrient-rich baby food at home

Homemade baby food exposes infants to more flavor, texture, and variety than commercial products.

Skip the baby food aisle and opt for homemade options to provide your baby with the best nutrition and flavor variety. Making your own baby food allows you to control ingredients, avoid additives, and save money. It's simpler than you might think and can be done in four easy steps:

1. Cook/steam/bake the food
2. Blend to desired consistency
3. Add liquid if needed (breast milk, water, or broth)
4. Store in suitable containers (ice cube trays work well for freezing portions)

• Use a variety of cooking methods to introduce different flavors
• Experiment with combining foods for nutritious blends
• Make batches in advance to save time and ensure variety

3. Follow a structured feeding schedule as your child grows

Set up Toddler Time Zones for meals and snacks.

Establish consistent meal times to help regulate your child's appetite and ensure they receive balanced nutrition throughout the day. As your child grows from infant to toddler to preschooler, adapt their feeding schedule to match their developmental needs and family routines.

• For infants: Start with one solid feeding per day and gradually increase
• For toddlers: Implement "Toddler Time Zones" for meals and snacks
• For preschoolers: Aim for three meals and two to three snacks daily

Avoid grazing between designated meal and snack times to promote better eating habits and prevent constant snacking on less nutritious foods.

4. Transition to family meals and involve children in food preparation

Kids are more likely to eat foods that they've helped prepare.

Encourage family meals as early as possible to model healthy eating habits and create positive food associations. As children grow, involve them in meal planning, grocery shopping, and food preparation to increase their interest in diverse foods and develop important life skills.

• Start with simple tasks like washing vegetables or setting the table
• Let children choose between healthy options for meals and snacks
• Teach age-appropriate cooking skills and kitchen safety

Eating together as a family has numerous benefits, including better communication, lower obesity rates, and fewer picky eaters.

5. Navigate food allergies and intolerances with care and awareness

If your child has a food allergy, you will become familiar with certain medications that you must carry everywhere and give to your child's daycare, school, family, friends, and neighbors.

Be vigilant about allergies while still introducing a wide variety of foods. Recent research suggests that early introduction of potentially allergenic foods may actually decrease the risk of developing allergies. Work closely with your pediatrician to determine the best approach for your child.

• Introduce common allergens (e.g., peanuts, eggs) around 6 months of age
• Watch for signs of allergic reactions and seek medical advice if concerned
• Understand the difference between food allergies and intolerances
• Educate caregivers and family members about your child's allergies and emergency procedures

6. Limit sugar intake and choose whole foods over processed options

Sugar is for treats, not for regular foods.

Reduce hidden sugars in your child's diet by focusing on whole, unprocessed foods and limiting sugary treats to special occasions. Be aware of added sugars in seemingly healthy foods like yogurt, granola bars, and breakfast cereals.

Use the "traffic light" system to categorize foods:

• Green: Nutrient-rich, whole foods (serve frequently)
• Yellow: Moderately processed foods (serve in moderation)
• Red: Highly processed, sugary foods (serve sparingly)
• Read food labels carefully and choose products with short ingredient lists
• Avoid artificially colored foods, which often contain added sugars and chemicals

7. Embrace a balanced approach to vegetarian and vegan diets for children

It's possible to raise a healthy vegetarian or vegan child as long as you educate yourself about proper nutrition and ensure that your child is getting enough of all the nutrients needed to grow and develop.

Plan carefully when following a vegetarian or vegan diet to ensure your child receives all necessary nutrients for growth and development. Pay special attention to protein, iron, vitamin B12, zinc, and calcium sources.

• For vegetarians: Include a variety of plant-based proteins, dairy, and eggs
• For vegans: Incorporate fortified plant milks, legumes, and supplements as needed
• Consult with a pediatrician or registered dietitian to ensure nutritional needs are met
• Be prepared to cook more meals at home to provide balanced, nutrient-rich options

8. Address picky eating with patience and persistence

It can take at least a dozen times for a child to accept a new food.

Don't give up when introducing new foods to your child. Picky eating is a normal phase for many children, but with consistent exposure and positive experiences, most will eventually accept a wider variety of foods.

• Offer new foods alongside familiar favorites
• Avoid pressuring or forcing children to eat certain foods
• Model enjoying a variety of healthy foods yourself
• Involve children in meal planning and preparation to increase interest

Remember that it can take 12-15 exposures for a child to accept a new food, so keep offering without pressure or frustration.

9. Prioritize family meals and limit screen time during eating

Kids eat better when the family eats together!

Create a positive mealtime environment by eating together as a family whenever possible and eliminating distractions like screens. Family meals promote better communication, healthier eating habits, and fewer picky eaters.

• Aim for at least a few family meals per week, even if it's not dinner
• Turn off all screens during mealtimes, including phones and TVs
• Engage in positive conversations and make mealtime enjoyable
• Be flexible with timing and meal composition to accommodate busy schedules

10. Maintain a healthy weight through nutrition and activity, not dieting

If parents serve the right foods (including the Eleven Foundation Foods), maintain (and encourage in your child) a reasonably healthy lifestyle, and impart a reasonably healthy attitude toward food, their children will generally reach a "just-right" weight.

Focus on health, not weight when it comes to your child's nutrition. Avoid putting children on restrictive diets, which can lead to unhealthy relationships with food. Instead, promote balanced eating habits and regular physical activity.

• Offer a variety of nutrient-rich foods at regular mealtimes
• Encourage daily physical activity and limit sedentary time
• Teach children to recognize hunger and fullness cues
• Model healthy eating habits and a positive body image

Remember that children's weight can fluctuate during growth spurts, and a child's position on the growth chart doesn't necessarily indicate a problem.

11. Be cautious of feeding trends and focus on evidence-based practices

Parents today have more advice than they'll ever need at their fingertips. Use this book as you navigate other feeding books and trends to determine the healthiest and safest way for you to feed your baby.

Evaluate feeding trends critically and rely on evidence-based information from trusted sources like pediatricians and registered dietitians. While some trends may have merit, others can be potentially harmful or unnecessarily restrictive.

• Be wary of extreme approaches or those lacking scientific backing
• Consider the credentials and expertise of those promoting feeding trends
• Adapt feeding practices to your family's needs and preferences
• Focus on providing a variety of nutrient-rich foods and creating positive mealtime experiences

Remember that every child is unique, and what works for one family may not work for another. Trust your instincts and consult with healthcare professionals when in doubt.

Last updated: July 30, 2024