Did you know that all of these “protein” foods are appropriate for 6 month olds who show readiness signs to eat?
Many protein foods like beef, poultry and fish are very high in heme (absorbable) iron and are recommended as a first food by the World Health Organization, American Academy of Pediatrics and Health Canada. Yes, babies without teeth can chew softly cooked meats - the trick is to use moisture while cooking! The Instant Pot and crockpot will be your friend - try cooking with low-sodium broth to keep the meat soft.
Yes, babies can digest meats despite some saying that they can’t. In fact, most current digestive health protocols for adults like the GAPS diet and AIP recommend meat as a first food. There’s a reason it’s recommended for babies too! Of course, not everyone eats meat - see vegetarian notes below.
Eggs aren’t high in absorbable iron but are a highly nutritive food that happens to be an allergen. Early, frequent exposure to allergens like eggs, shellfish and finned fish is critical for allergy prevention according to current recommendations. If your child has a higher risk for allergies due to family history, eczema or breast milk/formula tolerance issues, talk to your pediatrician or allergist first.
Vegetarian/vegan? Many non-animal foods like beans, lentils, whole grains and leafy greens are good sources of iron too. You’ll have to decide if you want to introduce seafood, eggs and dairy - all allergens - due to the importance of early and frequent exposure.
Are you lost on what to feed your baby? Are you interested in BLW, or infant self-feeding? Join the thousands of families worldwide who have taken our infant feeding course, which provides expert help from two feeding professionals who have a combined 45+ years of experience. We offer practical, non-judgmental, non-rigid tips that can help this work for you. Plus, we teach you how to set your baby up for competent eating for life (with elements of eating disorder prevention)! As a client you will gain access to our private Facebook group, and your course doesn’t expire as long as we are selling it! Use it for your next baby too!
Sandwiches are a simple, filling meal option that can help provide essential nutrients - like fiber, protein, and B vitamins - for kids. It’s very convenient if your child can eat sandwiches, as they’re a popular food in many parts of the world. Plus, they’re easy! Whether you’re filling them with peanut butter and jelly, smashed berries and almond or sunflower seed butter, chicken or egg salad, turkey and avocado, or hummus and grilled veggies, sandwiches are a simple option that works well for any meal.
However, many toddlers can’t quite figure out how to eat sandwiches because they require what Judy calls the “bite and pull” technique, where they bite off a piece of food as they pull it back and into their mouth. Some toddlers struggle with stuffing the whole sandwich in their mouth because they can’t quite feel the confines of the bread in their mouth as they eat it.
What are some ways to help your kiddo be more successful with sandwiches? Of course, you can just offer quartered/halved sandwiches at about 10+ months, but your child may have more success when you modify the sandwich to account for their current developmental stage.
Here's some considerations to keep in mind:
Thanksgiving is a time to gather family and friends and share a delicious meal. You envision a table full of loved ones - or perhaps just your small family - and enjoying favorite dishes from recipes that have been passed down for generations.
Unfortunately, it's not always how Thanksgiving (or other holiday dinners) work. For parents with picky eaters, Thanksgiving may be stressful as you anticipate comments what family members will say about your kid's eating habits (and what they imply about your parenting). Perhaps you're doing Baby-led Weaning (infant self-feeding) and you worry that loved ones will not understand how your baby eats. The sights and the aroma’s might be completely delicious to adults, but for many children, especially picky eaters or children with special needs or allergies, this meal can cause stress to the whole family.
Remember, flexibility is important with all things, especially children and holidays.
We've laid out some strategies for keeping Thanksgiving fun and low-stress with your BLW baby or selective kiddo.
Tips for self-feeding babies.
Tips for selective eaters.
If your child has known food allergies, make sure to inform your host ahead of time. Always ask for ingredients in foods you didn't make, and consider bringing allergy-friendly Thanksgiving dishes your child can enjoy so they can be part of the celebration.
Tacos are an easy dinner that can be enjoyed by the whole family! We’ve put together some visuals for how to serve tacos to kids 6+ months to help them developmentally get to the stage where they can eat crunchy tacos! (Hard taco shells are technically a choking hazard for kids under 4!) These are simply ideas - if you’ve taken our online courses, you know that we encourage meeting your child at their current stage and challenging them to get to the next level safely.
In these images, you’ll notice that foods start soft and in larger pieces for new eaters to hold well and then actually get smaller as they develop more sophisticated grasps and techniques.
6+ months: Babies can have cheese - it’s just that if you’re serving shredded cheese with your own taco, it may be hard for them to pick it up!
10-12+ months: A 10-12 month old baby is just starting to learn how to bite and pull with front teeth (as these teeth come in), so it can be helpful to make serrated lines with a fork on a soft tortilla to give their mouths a place to bite.
15-18+ months: As they get a little older (on average 15-18+ months), toddlers can try eating very small tacos (basically mini burritos) to practice this bite and pull skill. Their little mouths probably aren’t ready for a full-sized soft taco, but it’s great to start getting them used to these types of foods so they can eventually eat sandwiches, pizza, etc. Note that the lettuce and bell pepper servings are small - around this age many toddlers become more particular, so it helps to keep less preferred foods in tiny portions so as to not overwhelm them. They can start to try crunchy lettuce at this time.
4+ years: As your child gets older (4+), it’s time to try a crunchy taco! Let them build it themselves from a topping bar - they’re more likely to try different foods if they serve it to themselves.
A few notes:
For years we’ve been asked to do a cookbook, but we hesitated because our expertise wasn’t in recipe development. Enter Ali from Inspiralized and Inspiralized Kids, the brilliant New York Times best selling author! Together we collaborated to create Inspiralized Littles, our first eCookbook! It's now available! We are so thrilled to partner with such a talented cookbook author and recipe developer. The best part? It’s just $5.99!
What does this eCookbook include?
Need more of a step-by-step guide to baby-led weaning? Check out our infant course covering everything you need to know about starting solids with you baby at 6+ months old.
Ice cube trays add novelty to mealtime.
How do you use ice cube trays? My sweet hubby picked up these summery silicone trays at the Target Dollar Spot (I’m sure my 5 year old had something to do with it) and it got me thinking of ALL the ways ice cube trays can be helpful with kids - and adults - of all ages! Here are some of our ideas:
Spices are recommended for babies.
For decades parents were advised to serve babies plain, unseasoned foods. Dietitians and feeding professionals are now realizing that in order for children to learn to enjoy a variety of flavors, we have to serve them a variety of flavors!
Of course, it's important to go easy on salt - we do recommend avoiding salting baby’s food until after 12 months when possible, as their kidneys are immature. A little salt is OK - they’ll likely get sodium in naturally salty foods or restaurant/packaged foods anyway. However, all other safe spices are fair game!
Does that mean baby can have spicy food too? Yes, but start small. Some babies love spicy food and will take to it well, while others may not enjoy it for months or years to come.
Spices aren’t just for flavor - they have health benefits too! Cinnamon may improve blood sugar, and turmeric has potent anti-inflammatory effects! We love pumpkin pie spice, which is a blend of cinnamon, ginger, lemon peel, nutmeg, cloves and cardamom, usually available during the holiday season (but we use it year-round). It’s awesome in oatmeal, yogurt, muffins, quick breads and coffee for you!
Raising adventurous eaters involves offering all types of safe textures, food shapes, and flavors. That means serving food both with and without spices/herbs, cooking it in various ways, and presenting it differently as often as you can. If you have our online course for infants, make sure to check out the Baby-led Weaning Grocery List for all the ways to safely serve foods from all food groups!
Embrace the mess.
We love baby-led weaning (infant self-feeding), where you skip baby food and let baby feed herself whole foods from the start. Babies eat what the family eats (being mindful of choking hazards) and learn to integrate into the family's food landscape from the start.
To read more about the benefits of baby-led weaning (BLW), check out this free printable.
We’ve been teaching baby-led weaning from a dietitian’s and feeding therapist’s perspective - evidence-based, flexible (not rigid), and practical for busy families - for almost 5 years to thousands of parents across the globe.
Our fully online, self-paced baby-led weaning course takes 90 minutes to watch (no heavy reading!) and includes:
Go back to the course when you have another baby - it doesn’t expire as long as we are hosting it (which we plan to do for a very long time)! PLUS, as a client you will get access to our Feeding Littles-Clients Only Facebook Group!
Thank you for letting us join you on your feeding journey!
Great for the whole family!
You know those fast, easy, delicious dinners that you love but always forget to make? Yeah, this is one of them for me.
I play around with different tortillas, and this brown rice version from Trader Joe's was pretty good! We use their fat free beans, not because we avoid fat (we think dietary fat is waaaay important!), but because the other types at Trader Joe’s are kinda spicy and my girls haaaaate spicy still, despite numerous exposures! (We're working on it.)
Here's what you need:
Here’s how we made them:
Particular toddler at home? Let them build their own fajita and make sure to serve familiar foods with new ones so they’re not overwhelmed by unfamiliar options. We have more tips like this to help with your picky eater in our Toddler course.
Baby at home (6+ months)? Omit salt and serve deconstructed - shrimp, cooked peppers/onions, tortilla (soft), avocado strips, and refried beans plopped on the tray or presented on loaded NumNum GOOtensil. Looking to do baby-led weaning with your little one? Check out our Infant course.
A little salt is OK.
In our infant course on baby-led weaning, we recommend going easy on baby’s salt intake because babies' kidneys are immature and likely can’t handle large amounts of sodium. (Salt is made up of sodium and chloride, both minerals...so when discussing sodium we are indirectly referencing salt.)
It is believed that the adequate intake of sodium for babies is around 400 mg, which is about a pinch of salt per day. However, breast milk contains about 42 mg of sodium per 8 oz, so do we need to completely eliminate salt from baby’s solid foods? The quick answer - no.
A little salt is OK in helping baby’s body absorb water. As it turns out, sodium is considered an essential nutrient! Many foods naturally contain sodium anyway, so baby is already eating sodium when getting many foods in their whole form.
However...we don't have any data to prove that going over 400 mg is absolutely detrimental. It's more of a theoretical precaution.
To stay on the safe side we recommend not directly salting baby’s food when possible. When roasting veggies, avoid salting baby’s portion, or don’t put salt on the beef patty you’re grilling for baby to eat.
Sometimes it’s impossible to avoid sodium, like when you’re eating out or if you’re using packaged foods. As long as baby’s entire diet isn’t made up of salty or processed foods, this shouldn’t be a problem - no counting salt required.
Lastly, try to go easy on super salty foods like (quartered) olives, cured meats and pickles. These foods are fine here and there, we just wouldn’t serve them to baby daily due to their very high sodium content.
The adequate intake of sodium for toddlers is 1000 milligrams, so at that point we recommend salting your toddler’s food as you would your own to integrate them into the family meal. We love sea salt and Himalayan pink sea salt for its flavors and trace mineral content.
Megan and Judy, co-owners of Feeding Littles, bring you helpful info on food, nutrition, picky eating, and feeding young children. Megan McNamee MPH, RDN is a Registered Dietitian Nutritionist based in Scottsdale, Arizona. Judy Delaware, OTR/L is an Occupational Therapist specializing in feeding therapy with children 3 and under in Boulder, Colorado. Megan and Judy are both moms of two and love helping families develop a healthy appetite for all foods!