Guide to Healthy Baby Food

Healthy child meals is a subject I really feel very strongly about and will certainly step onto the soapbox for! Like many facets of life, convenience doesn’t equal quality (though I argue do-it-yourself child meals might be very handy should you take a easy method) and lots of the present pre-made child meals choices are positively NOT one of the best first meals for infants!

What Do Babies Need?

Nutrition for the wee ones is a favourite speaking level of mine, primarily as a result of it’s so essential. Since infants and youngsters have a lot smaller our bodies, any dangerous meals can do far more proportionate injury, however this additionally implies that wholesome meals can do wonders for them.

I additionally should confess, on this observe, that I did comply with the suggestions for first meals with our first youngster, and I believe that is a part of the explanation why he was our pickiest eater for a very long time (although he now fortunately eats most meals thanks to our “food rules”).

First let’s have a look at the meals nature designed for infants and use it as our information for which stable meals to introduce and when.

Begin With Breast Milk (If Possible)

I actually consider (and the World Health Organization and the American Academy of Pediatrics agrees) that the healthiest first meals for infants is breast milk. It is a very good and full meals for infants.

Breast milk is filled with fatty acids, antibodies, vitamins, protein, fats, and protecting bioactive molecules. The fats and protein content material adapts to child’s wants as they develop and breast milk accommodates a a lot larger whey to casein ratio that cows’ milk and method which makes it extra digestible.

Research additionally reveals that breast feeding drastically reduces the occasion of SIDS (of each 87 deaths from SIDS, solely 3 are breastfed infants). Studies additionally present quite a few advantages to the mom, together with decreased danger of cancers (breast, ovarian, cervical, endometrial), decrease incidence of postpartum melancholy, and diminished likelihood of coronary heart illness, stroke, and diabetes.

Unfortunately, within the United States breast feeding till no less than 6 months because the AAP recommends solely occurs about 35% of the time.

What If You Can’t Nurse?

I fully perceive that there are circumstances when breastfeeding is just not doable and I don’t ever need to make any mother really feel responsible for needing to feed method. Breast feeding could also be greatest for child however there are circumstances when breast feeding is probably not doable or greatest for Mom.

Thankfully, it’s doable to make a real-food substitute for method that comes shut to imitating as a minimum the dietary profile of breast milk. This is what I would use if I’m ever unable to nurse a baby.

Radiant Life even makes it straightforward to purchase the special ingredients to make it with this formula kit.

When to Feed Baby Solid Food (& Common Mistakes)

While breastfeeding is the right meals for child, sooner or later child will need or want stable meals. This might occur round 6 months or when child can sit up nicely, grasp small objects, and reveals curiosity meals. (They have their methods of creating it apparent!)

Motor improvement after all varies for every child, so comply with child’s indicators that he/she is prepared to eat stable meals somewhat than ready for a sure day on the calendar. This post from Mama Natural is a great guide and takes some stress out of the method of understanding when child is prepared.

With my previous few infants, I waited till no less than 6 months earlier than introducing stable meals.

Problems With Conventional Baby Foods

Ask your mom what you ate for a primary meals or ask most pediatricians what they advocate as first meals for infants and most will say oatmeal or rice cereal.

After that, the standard really helpful selections for the subsequent stage are sometimes fruit purees, starchy veggies like squash, varied watered-down mixtures of processed meats, over-steamed veggies and finally a nauseating array of fluffy, puffy, sweetened grain-based snacks.

This is what I did with my first youngster as a result of I didn’t know any higher, and that is the recommendation that many new mothers get every day for child meals. It seems that not solely is that this not what moms do in lots of components of the world (together with international locations with a lot decrease charges of weight problems and allergy symptoms) however analysis might not even assist it!

Don’t Start With Rice

The most typical really helpful first meals within the U.S. is iron-fortified rice cereal. This appears logical at first look, as a result of infants naturally want extra iron than they obtain from breast milk at round age six months. At the identical time, iron-fortified processed meals are a comparatively fashionable invention and lots of mothers query the thought of giving a fortified meals somewhat than a meals that naturally accommodates iron and different vitamins.

It additionally appears logical that the truth that infants have an rising want for vitamins like iron at round 6 months needs to be a clue each to what first meals needs to be and as to their precise want for these vitamins. If a child goes to want a sure nutrient at a sure time that isn’t provided by breast milk, it is sensible that there could be a built-in manner for child to get this nutrient that doesn’t contain fashionable fortified meals.

And it seems that there’s!

Need for Iron Gives a Clue

As Heather of Mommypotamus explains in this comprehensive post, there are a number of essential causes for the iron want at this age and a logical and pure manner that infants get it:

  1. Many pathogenic micro organism (together with E. coli) want iron to survive and the lacking iron could also be a manner of defending child from these micro organism as she or he begins eating solids.
  2. Babies additionally at age 4-6 months start wanting to spend extra time on the bottom on their bellies in preparation for crawling. In a non-sterile world, this put infants in touch with dust each day, and dust is a pure supply of iron and zinc!

It additionally is sensible that as a child does have a dietary want for extra minerals like iron and zinc, we must always give them meals that naturally include these vitamins with out the necessity for fortified and synthetic vitamins. As rice is just not naturally a supply of those vitamins … maybe it isn’t meant to be a primary meals for child!

All About That Amylase

Another motive that rice cereal and different starchy meals aren’t one of the best first alternative for child is that at age 4-6 months, infants don’t make sufficient of an enzyme known as amylase to break down most carbohydrates. This implies that starchy meals like rice might be irritating to child’s digestive system and lead to discomfort in some infants.

In reality, with out sufficient amylase, these meals can actually sit and start to decompose within the intestine, which can improve the probability of allergy symptoms to this explicit meals!

Given the shortage of amylase, it appears odd that starchy and candy meals like grains and fruits are really helpful as first child meals. Logically, habituating a child to the style of candy meals first would make it troublesome to introduce much less sugary (sure, fruit does have sugar) meals like greens later. This is one motive that in countries like France, these foods are introduced later after child has discovered to like all kinds of wholesome meals.

So, if rice and different starches aren’t a pure supply of iron and infants don’t have the enzymes to digest them correctly, why are we inspired to give them as a primary meals?

As a wild guess, I’d recommend that it has extra to do with rice being probably the most sponsored crops within the U.S. (together with corn and soybeans), however that may be a (lengthy) publish for one more day.

A Different Approach to Healthy Baby Food

Baby meals doesn’t have to be sophisticated, and in most locations on the planet, it isn’t. Many cultures don’t have complete firms devoted to producing watered-down purees for child, or a complete marketplace for machines, containers, and gizmos to make your personal child meals.

In some cultures, mother simply chews a little bit of her meals and feeds to child (sounds gross however it might really assist digestion). In international locations like France, infants are given non-starchy meals first and it’s stated to spoil child’s style buds to give starches first. Many meals in France are broth based mostly, and child receives fairly a little bit of broth and meat as first meals.

That being stated, listed below are some good selections for introducing actual meals to infants:

Healthy Baby Foods I Recommend

In many components of the world, starches and candy meals usually are not given as a primary meals in any respect. Instead, in lots of locations, they offer animal meals like broth and tiny items of meat.


If we have a look at the enzymes in a child’s digestive system on the age of first meals, proteins and fat are a logical and far safer alternative. After a lot analysis, the primary child meals that I’ve given to all of my youngsters has modified drastically over time.

This is the order that I personally introduce meals now. At first I don’t combine meals however introduce them separately for a interval of every week or two to see how child reacts.

1. Broth

This was by no means prompt with my first youngster and whereas I’m grateful he doesn’t have any allergy symptoms and is a superb eater now, I want I’d identified what I do know now to have the ability to give him extra nourishing first meals.

Broth might look like an odd first meals for a child, however after my third youngster struggled with eczema and dairy intolerance (after being born by way of c-section) and we used the GAPS diet to help reverse his problems, I noticed that the identical causes broth is a superfood for intestine health throughout GAPS makes it a logical first child meals as nicely!

Babies are naturally born with a leaky intestine as a result of this permits useful antibodies and enzymes from mother’s milk to go into the bloodstream and improve immunity. Eventually, the intestine wants to seal in order that particles from meals and pathogens don’t enter the bloodstream as nicely. Broth seals the intestinal wall as a great source of gelatin, amino acids, bioavailable minerals, and other nutrients. As a liquid, it’s also a straightforward transition for child!

I sometimes feed my infants broth as their solely “real food” for a couple of month earlier than including in another meals to assist be sure the intestine is prepared.

What I Do: Serve small quantities of warmed broth in a bottle or with a spoon. I made my own broth for my infants however now there’s a quality brand of pre-made broth on the market that’s shelf secure and has all the good things do-it-yourself broth does. Find out why it’s different here.

2. Meat + Liver

Next, I’ll introduce pastured grass-fed top quality meats and liver which have been cooked and really finely grated to the broth. Again, this appears counter-intuitive as a primary meals, however meat is a whole supply of protein and amino acids and liver is nature’s multivitamin.

If it appears unusual to feed a child meat as a primary meals, take into consideration this:

Meat is a pure supply of iron, which infants naturally want. It additionally doesn’t require amylase to be digested, making it a logical first child meals and the selection of many cultures around the globe.

Meats are a complete source of protein, not like rice, beans, and greens and supply extra energy and vitamins per ounce than different meals. While that is widespread sense in a lot of the world, within the U.S., meats are among the final meals to be launched. “Kid-friendly food” given to rising toddlers might even usually be processed meals like scorching canines!

Of course, you need to ensure that these are extraordinarily top quality meats from moral and wholesome sources, however even a small quantity of those meals will assist present child the iron and zinc they want at this stage and these meals are much less doubtless to be allergenic than many different meals.

What I Do: Cook grass-fed or pastured meat or liver and let cool. Grate into small items with a grater or child meals grinder. Mix into broth and serve. Can additionally freeze in small parts to add to different meals as child grows. I get my meat and liver from U.S. Wellness Meats or Butcher Box when it’s not out there from an area farm I belief.

3. Mashed Banana + Avocado

At this stage, I’ll add in some low-allergen fruit and veggies like bananas and avocados. I usually mash these into the meat or broth. Bananas (although I don’t personally just like the style of them) are one of many few fruits that include amylase, making them simpler to digest for many infants. I don’t like to give them straight since they’re sweeter, and blend them with meat or liver so child doesn’t get too used to sweeter flavors instantly.

Avocado is full of useful fat and are a pure supply of folate, iron, fiber, potassium, and even magnesium. It’s probably the greatest first fruits (or greens) to serve child, plus it’s gentle and simple to dice or mash.

What I do: Serve diced or pureed, or combine with a bit banana for the amylase.

4. Butter + Other Vegetables

At this level, I’ll add in a grass-fed pastured butter (for the wholesome fat and Vitamin K2) and different non-starchy greens. I add greens separately and often a couple of week aside.

Vegetables have a much higher nutrient content than grains and fewer likelihood of an allergic response, so I introduce virtually all greens earlier than any grains, together with rice, are launched.

What I do: The simplest way I’ve discovered to do that is to start including tiny bits of chopped veggies to child’s broth and boiling till gentle. At this level, I pressure out the gentle veggies, allow them to cool and let child feed herself.

5. Present Mixed Foods, Textures, and Finger Foods

By this stage, child is in a position to share most the meat, veggies, and fruits we’re already eating at the dinner table. I’m not a giant fan of feeding purees for lengthy (feeding a child with a spoon is just not a fast course of) so I have a tendency to simply make a fast “hash” with sufficiently small items to be secure for child however thick sufficient to decide up and eat on their very own. My idea is that this introduces child to completely different textures in addition to flavors and I believe it’s one motive why my kids turned out to be pretty adventurous eaters.

Reasons to Make Homemade Baby Food

At this level, you’re most likely getting the sense that I like to recommend most if not all of child’s first meals be made at dwelling somewhat than store-bought. It’s not as a lot bother because it sounds!

Here’s some compelling causes to make do-it-yourself child meals as a substitute of purchase it:

Not Processed = More Nutrients Intact

Nutrition is so essential at this early age and sadly, the handy jars and squeeze packs of child meals on grocery retailer cabinets don’t have anywhere near the nutrients of fresh steamed vegetables and meats made at home.

Know What’s in It

Ever learn the labels? Besides the token vegetable or fruit, jar child meals accommodates principally water and small quantities of added fillers to maintain all the pieces the identical consistency. Plus even when the label has actual meals components, there isn’t a manner to know the ratio of vegetable to fruit used within the method (besides possibly to have a look at the grams of sugar!).

Economical and Convenient

This is one case the place it really is, arms down, cheaper to make your personal child meals. What you pay for within the retailer is a lot water and filler that you might make big quantities of recent greens to your child for much less.

All you want is a greens and water or broth to steam or boil them. If you’re having meat and greens for dinner, chances are high you don’t want to make something particular for child. Just mash, dice, or puree.

Want comfort? There are many handy reusable containers in the marketplace now that make storage and freezing of do-it-yourself child meals a snap, even with out plastic. I beloved these stacking and freezer-safe baby food jars or this reusable silicone version of the squeeze packs you see within the retailer.

Limits Contact with Plastic (Endocrine Disruptors)

Much of the infant meals packaging as we speak has moved towards handy squeeze packs as a substitute of jars. I have concerns about using plastic particularly round meals. Making it at dwelling skips the plastic packaging (and saves the Earth!).

A Note About Eggs and Allergens

Research remains to be combined about when to introduce meals like eggs, dairy, and gluten to a child’s weight loss plan. Interestingly, meals allergy symptoms are on the rise in current many years, together with allergy symptoms and intolerances to fruits, peanuts, wheat, and dairy. There is far controversy as to whether or not including these meals too early might even facilitate a dairy intolerance as a result of it aggravates the immune system.

There’s some good recommendation from Chis Kresser in this podcast on the topic.

Many folks advocate egg yolks as a primary meals (even earlier than broth) in lots of actual meals sources and I do know many individuals who launched egg yolks with nice outcomes. After a lot analysis and consideration, I made a decision not to introduce eggs as a primary meals for my infants as a result of I personally have reacted to eggs previously and confirmed antibodies to eggs in blood exams.

Either manner, egg whites usually are not really helpful at a younger age, as they do have the potential for an allergic response, however for my private state of affairs, I made a decision to forego eggs altogether till an older age. Of course, this isn’t to say that eggs usually are not a very good first meals for some infants, I simply felt that there have been higher first meals for mine.

The Baby Food Bottom Line

There are, after all, many concepts of what makes an accurate “first food” as there are such a lot of choices. Mine is just this: Start with nutrient-dense and non-starchy complete meals which have a low likelihood of inflicting an allergic response and let child be as unbiased as doable when eating.

What kind of child meals do you utilize? Share under!


  • Kuo AA, Inkelas M, Slusser WM, Maidenberg M, Halfon N. Introduction of Solid Food to Young Infants. Maternal and Child Health Journal. 2011;15(8):1185-1194. doi:10.1007/s10995-010-0669-5.
  • Martin CR, Ling P-R, Blackburn GL. Review of Infant Feeding: Key Features of Breast Milk and Infant Formula. Nutrients. 2016;8(5):279. doi:10.3390/nu8050279.
  • American Academy of Pediatrics. Policy Statement on Breastfeeding and the Use of Human Milk. Pediatrics. 2012;29(3).
  • Brown A, Jones SW, Rowan H. Baby-Led Weaning: The Evidence to Date. Current Nutrition Reports. 2017;6(2):148-156. doi:10.1007/s13668-017-0201-2.
  • Charlene D. Elliott; Sweet and salty: dietary content material and evaluation of child and toddler meals, Journal of Public Health, Volume 33, Issue 1, 1 March 2011, Pages 63–70,

Healthiest baby food options and recipes

Source link