How to Feed Your Baby their First Foods

In our current wellness era, we all know we should be optimizing health by choosing real, unprocessed superfoods. And when it comes to babies, who literally depend on having the right blocks to build their bodies and brains, optimal nutrition is paramount. A few years ago in my studies, I came across a statistic that astounded me. It showed for the first time in centuries, the current generation of kids will have shorter lifespans than their parents, all due to unhealthy diets. Because store-bought baby food is low in nutrition but high in sugar and empty calories, it sets the stage for this at first bite. But how and what should informed parents feed their baby instead? Ever-changing guidelines can make this a confusing issue, so I’ve condensed my years of research into six easy tips on feeding your baby their first foods.


The average baby food pouch contains over 50% sugar, so it’s no surprise that kids who start out with them develop a sweet tooth later on. Rice cereal, another common starter for parents, lacks nutrients and causes constipation, and many brands contain arsenic. Nutritionally, homemade baby food is still the clear winner. But if the prep, labor, and cleanup involved in steaming and puréeing your own mix of fruits, vegetables, and grains sound intimidating, you’re not alone! Services like Raised Real, which sends parents like you nutritionally-balanced meals, can help you can get as close to homemade as possible, without the time commitment.


Mashing a banana may be easy, but babies need the right balance of calories, protein, and fat. Meal prep can be a tricky balance, but a good rule of thumb is to mix easily digestible protein, healthy fat, vegetables, and grains. One of my daughter Sophie’s personal favorites is Okinawan purple potato, purple carrots, lucuma, quinoa, and coconut milk. The colorful mix of ingredients strikes just the right balance and adds functional benefits from the choline, complete protein from quinoa, and anthocyanins from purple vegetables. The most significant benefit is that your baby will start developing a healthy palate for fruits and vegetables early on.


What your baby eats in the first few years of life creates a blueprint for what they will want to eat in the future, so don’t hold back on the ingredients you offer them. The old advice of feeding kids one food at a time, or bland foods, is outdated. In 2008, the American Academy of Pediatrics flipped their stance to say introducing potentially allergy-inducing foods (yes, that goes for nuts, too) early on may ward off food allergies later on. Babies with a family history of food allergies need a little extra precaution. Exposing your baby to every healthy herb, spice, and food you can from their first days can help them develop a lifelong palate for it.


Breastmilk and formula are still the primary sources of nutrition for the first year, and baby food plays a complementary but essential role in filling the gaps. Baby food is where functional foods, like the phytonutrients from colorful fruits and vegetables, or the cancer-fighting properties of curcumin from turmeric can add an extra protective layer to a baby’s diet. Because babies eat such a small amount, every bite counts.


The WHO recommends starting a baby on solids no earlier than six months. Regardless of age, be sure to look for signs of readiness: 1) Keeps the neck up and sits up without support; 2) Loss of the tongue-thrust reflex, or pushing foods out with tongue. The mouth and tongue develop in sync with the digestive system, so once their tongues are ready, their bellies are too; 3) Baby is ready to chew; 4) Expressing interest in solids by turning towards the spoon and grabbing food with his/her hands.


It takes babies, on average, 15 tries to warm up to a new flavor. Given that statistic, all the hard work and effort you put into creating the perfect superfood meal may be met with a head turn or a funny face. Just a small taste is all they need to develop their palates to a new food, and with a little repetition, they’ll be loving it in no time.

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