Nurturing Healthy Eaters: A Guide to Positive Mealtime Interactions and Starting Solids
As parents, one of our most important roles is to foster a healthy relationship with food for our children. Mealtime should be a positive experience, where children can explore and interact with different foods without pressure or anxiety. As a pediatric feeding therapist, I've worked with countless families to help navigate the challenges of picky eating and establish a foundation for nutritious eating habits. In this guide, I'll share some mealtime guidelines and tips to promote successful food interactions and support your child's development.
“How can I foster a healthy relationship with food for my child?”
Remember: YOUR CHILD DOES NOT HAVE TO EAT A FOOD TO HAVE A SUCCESSFUL INTERACTION.
Following these mealtime guidelines will help your child have successful food interactions:
Offer very small portions to decrease intimidation
Your child does not have to eat a food to have a successful interaction. They can swipe, lick, kiss, blow, move, crunch, sni, etc. instead.
Start with very small portions to decrease intimidation.
It's okay if your child spits out foods they don't like. Allowing them to do so will decrease anxiety around trying new foods.
Avoid talking negatively about the food.
Always oer 2 familiar foods along with the new food.
Reassure your child that they don't have to eat anything new, but that they will learn about it with you.
Model food interactions by trying the new food with your child and talking about its texture, taste, color, and smell. This will help decrease anxiety.
Add an "All Done Bowl" or "Bye-Bye Bowl" to your table. This will be where your child puts foods they do not like or are done interacting with.
Do not sneak foods into their meals, this will create trust issues during meals.
What foods should I avoid when starting solids with my baby?
What foods should I avoid with my baby?
Honey: Avoid giving honey to babies under 1 year of age as it can cause infant botulism.
Cow's milk: Avoid cow's milk as a drink until your baby is 12 months old. You can use small amounts of cow's milk in cooking or baking, but it should not be the main drink offered.
Salt and Sugar: Avoid adding salt or sugar to your baby's food. Babies have very delicate kidneys and their bodies cannot handle excessive amounts of salt or sugar.
Choking hazards: Avoid giving your baby foods that are hard, small, round, or sticky. Examples include popcorn, nuts, raw carrots, grapes, and marshmallows.
Citrus Fruits: Avoid giving excessive amounts of citrus fruits such as oranges, lemons, and limes as they can cause an upset stomach.
Fish high in mercury: Avoid giving fish high in mercury such as shark, swordfish, king mackerel, and tilefish. Instead, choose fish that are low in mercury such as salmon, trout, and cod.
Cow's Milk Cheese: Avoid giving cow's milk cheese until your baby is 9-12 months old. You can offer small amounts of pasteurized cheese made from goat or sheep milk instead.
Raw or Undercooked Eggs, Meat, or Fish: Always ensure that any meat, fish, or eggs that you offer to your baby are fully cooked to prevent the risk of foodborne illness.
Large Amounts of Cruciferous Vegetables: While it's important to offer a variety of vegetables to your baby, large amounts of cruciferous vegetables such as broccoli, cauliflower, and cabbage can cause gas and bloating in some babies.
Processed foods: Avoid offering highly processed foods such as chips, crackers, and sugary snacks to your baby. Instead, focus on offering nutrient-dense whole foods.
Remember to always supervise your baby during mealtimes and introduce new foods one at a time to watch for any allergic reactions or sensitivities.
Citation:
American Academy of Pediatrics. (n.d.). Starting Solids. HealthyChildren.org. Retrieved from https://www.healthychildren.org/English/ages-stages/baby/feeding-nutrition/Pages/Starting-Solids.aspx.
