Infant nutrition is critical for ensuring proper development, maximizing learning capacity, and preventing illness. At no other time in life is nutrition so important. But which foods are best?
Breastfeeding has proven to be best for infants for at least the first 3 – 6 months if mom is healthy and eating a nutrient-dense diet. Breastfed babies tend to be more robust, intelligent, and free of allergies and other complaints like intestinal difficulties. Other studies have shown that breastfed infants have reduced rates of respiratory illnesses and ear infections. Some researchers believe breastfed infants have greater academic potential than formula-fed infants; this is thought to be due to the fatty acid DHA that is found in mother’s milk and not found in most United States infant formula.
The first year of life requires a full spectrum of nutrients, including fats, protein, cholesterol, carbohydrates, vitamins, and minerals. Once breast milk is no longer the sole source of these nutrients, where should one go?
There are three concepts to keep in mind. First, make your little one a “whole foods baby”! Avoid processed and refined foods as much as possible; this includes many brands of baby food, as they are usually devoid of nutrients. It is always best to make your own baby food from organic whole foods. You can freeze the food in one-serving sizes for later use. Better quality, additive-free, prepared brands of baby food, like Earth’s Best, do exist, but it is still better to make your own baby food to be assured of the quality.
Every baby has an individual response to different foods. Introduce new foods one at a time, and continue to feed that same food for at least four days to rule out the possibility of a negative reaction. Signs of intolerance include redness around the mouth, abdominal bloating, gas and distention, irritability, fussiness, over-activity and awaking throughout the night, constipation and diarrhea, frequent regurgitation of foods, nasal and/or chest congestion, and red, chapped, or inflamed eczema-like skin rash.
Finally, respect the tiny, still-developing digestive system of your infant. Babies have limited enzyme production, necessary for the digestion of foods. In fact, it takes up to 28 months, just around the time when molar teeth are fully developed, before the big-gun carbohydrate enzymes (namely amylase) fully kick into gear. Foods like cereals, grains, and breads are particularly challenging for a little one’s digestion. Thus these foods should be some of the last to be introduced.
Foods to Introduce
Egg yolks, which are rich in choline, cholesterol, and other brain-nourishing substances, can be added to your baby’s diet as early as four months. Cholesterol is vital for insulation of the nerves in the brain and the entire central nervous system. It helps with fat digestion by increasing the formation of bile acids, and it is necessary for the production of many hormones. Since the brain is so dependent on it, cholesterol is especially vital during this time, when brain growth is in hyper-speed.
Why just the yolk? The white is the portion that causes allergic reactions most often, so wait to give egg whites until your child turns one.
Don’t neglect to put a pinch of salt on the egg yolk. While many books warn against giving salt to babies, salt is actually critical for digestion as well as for brain development. Use unrefined salt to supply a variety of trace minerals.
Around four months, start offering cod liver oil, an excellent source of the omega-3 fatty acids DHA and EPA (also important for brain development) as well as vitamins A and D. Start with a 1/4 teaspoon of high-vitamin cod liver oil or 1/2 teaspoon of regular dose cod liver oil, and double the amount at 8 months.
If baby is very mature and seems hungry, he may be given mashed banana during this period. Ripe banana is a great food for babies because it contains amylase enzymes for digesting carbohydrates.
At Six Months
Puréed meats can be given at six months. With the decrease in breast milk or formula, meats help ensure adequate intake of iron, zinc, and protein.
A variety of fruits can be introduced at this time. Avocado, melon, mango, and papaya can be mashed and given raw. High-pectin fruits such as peaches, apricots, apples, pears, cherries, and berries should be cooked to break down the pectin, which can be very irritating to the digestive tract.
As time goes by, move up in complexity with food and texture. At about six to eight months, vegetables may be introduced, one at a time so that any adverse reactions may be observed. Carrots, sweet potatoes, and beets are excellent first choices. All vegetables should be cooked (preferably steamed), mashed, and mixed with a liberal amount of fat, such as butter or coconut oil, to provide nutrients to aid in digestion.
It is always a good plan to introduce different tastes early to prevent baby from becoming a finicky toddler. Feed your little one a touch of buttermilk, yogurt, or kefir from time to time to familiarize him with the sour taste. Roots, like sweet potato or taro, are another excellent food for babies, and they can be added at this time.
At Eight Months
Baby can now consume a variety of foods including creamed vegetable soups, homemade stews, and dairy foods such as cottage cheese, mild harder raw cheese, cream, and custards. Hold off on grains until one year, with the possible exception of soaked and thoroughly cooked brown rice, which can be served earlier to babies who are very mature.
At One Year
Grains, nuts, and seeds should be the last food given to babies. This food category has the most potential for causing digestive disturbances or allergies. Babies do not produce the needed enzymes to handle cereals, especially gluten-containing grains like wheat, before the age of one year. Even then, it is a common traditional practice to soak grains in water and a little yogurt or buttermilk for up to 24 hours. This process jump-starts the enzymatic activity in the food and begins breaking down some of the harder-to-digest components. The easiest grains to digest are those without gluten, like brown rice. When grains are introduced, they should be soaked for at least 24 hours and cooked with plenty of water for a long time. This results in a slightly sour, very thin porridge that can be mixed with other foods.
After one year, babies can be given nut butters, cooked leafy green vegetables, raw salad vegetables, citrus fruit, and whole egg.
If you follow these guidelines, you will introduce your baby to a variety
of healthy foods with varying textures and tastes and give him or her a solid foundation for good nutrition during this particularly important time of development.
