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10 Nutrient Dense First Foods for

Baby (BLW Style) Plus Tips on
How to Introduce Them

JULY 02, 2018 IN CHILDHOOD NUTRITION, HEALTHY KID EATS

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 If you read my post last week, you'll know I'm not too keen on purees
and baby cereal as the first foods for baby. You can read more about
why here if you missed it: First Foods For Baby: What Your Pediatrician
Won't Tell You

The reason that this topic is so near and dear to my heart is that, in this
country, 1 in 4 children suffer from a diagnosed feeding disorder.
What this translates to in the developmentally delayed population, is
that 80% of children with developmental delays (or 8 out of 10 on a
typical occupational therapist or speech therapists caseload) have an
eating disorder.
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 Many 1 year-olds I treat in the clinic don't display age-appropriate oral
motor skills and lack the ability to chew. Babies should have the
ability to chew a variety of different foods by the time they reach 11-
15 months old.

The truth is that babies brains and bodies are growing by the minute in
the first year of life and they need to be introduced to nutrient-dense,
whole foods that are going to nourish their brains and set them up for
healthy growth and development. They also need to be set up for a
healthy relationship with food by having parents and family members
act as positive role models surrounding the mealtime environment.

I truly feel there is a dissconect happening with the introduction foods

in our country. I believe mothers need more guidance and support on
what is nutritious to feed their infants and toddlers and how to do it.

That is why I have put together a list of 10 nutrient-dense foods that

are a great starting point for your babies introduction to the food
world. I am going to talk about the nourishing benefits of each food
and also discuss how to introduce them baby led weaning style.

First, though, lets review a few talking points and terminology.

When To Start:

Most experts in feeding agree that food introduction should occur

around 6 months of age. We now know through research that 4
months is too early for their developing digestive systems.

I recommend slowly introducing solids anywhere from 6-8 months of

age while carefully watching for food reactions and sensitivities. From
a developmental standpoint, it makes sense to begin introducing
solids around 6 months, since this is when your child begins to sit
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 unassisted, can maintain balance in a highchair and begins to develop
their grasp.

All babies are different. Some may be ready just before 6 months,
while others aren't ready until the end of their 8th month. Instead of
age, I recommend looking for these signs to determine if your baby
is ready for self-feeding: (1)

Baby can sit unassisted in high chair (doesn't lean to one side)
Baby displays adequate head control in sitting
Baby has begun to grasp smaller items
Baby is reaching for food from your plate or shows interest in
participating in mealtime
Baby aware of connection between mouth
Baby enjoys exploring hands, fingers, toys and nonfood objects
with mouth
Adequate bowel/intestinal mobility
Efficient coordination of lips, tongue, soft palate
Can form and propel bolus safely (no choking/aspiration)
Slow, deep regular breathing
Normal tone of tongue, cheeks, lips

What is Baby Led Weaning:

First coined by Gill Rapley and Tracey Murkett in their book Baby-Led
Weaning: The Essential Guide to Introducing Solid Foods, Baby-led
weaning is an approach to introducing solid food where baby is
allowed and encouraged to self-feed solid finger foods instead of
receiving purées via spoon. The term weaning is confusing, so let me
clarify. Baby led weaning is not really weaning babies off of breastmilk
or formula, but rather weaning them (slowly exposing them
to) onto solids. The idea is that, during this phase of food introduction,
babies will naturally begin to decrease their milk consumption (in
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 correlation to the amount of calories that are taken in via food).

Baby Led Weaning Babies:

Are in control of their eating experiences. (Meaning they pick

what, how much, and how quickly to eat, under the supervision
of an adult)
Are given the freedom to explore new tastes and textures with
their hands and mouth.
Are never pressured to finish or eat a certain amount of food.
Are encouraged to join the family at mealtime and typically eat
the same foods the family eats.
Continue to nurse (or receive a bottle) just as often. Solids are to
compliment milk, and baby is trusted to know when to increase
solid feedings and decrease milk (usually later in the first year).
"Solids" offered are not necessarily completely solid foods. Soft
veggies and meats are good starter introductory foods.
As the babies oral motor skills develop, a wider array of solids
are offered.
Are allowed to make a mess during mealtime.

I feel strongly that, if done safely and correctly, baby-led weaning is

the best choice. Spoon feeding and long-term purees can cause
delays in oral motor skill development and it takes away the babies
innate desire for autonomy during mealtime. It has been my clinical
experience that babies whose parents used more of a BLW approach
develop more healthy relationships with mealtime and display less
picky eating habits overall.

A Note on Food Allergies + Intolerance

Exclusively breastfeeding for atleast 6 months has been known to

decrease incidence of food allergies. (See studies here or here) Even
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 if the child is breastfed exclusively, it is important to monitor for
symptoms of food allergies and intolerances very carefully and talk to
your pediatrician about any concerns.

There is a big difference between a food allergy and a food

intolerance. A food allergy is a total immune system reaction to a
food that can be tested for via markers in the blood or stool. A food
intolerance is an inflammatory response in the digestive system that
occurs in a response to a food. Food allergies can be tested for,
whereas food intolerances are only able to to be monitored via the
observation of symptoms. Many children have food intolerances to
wheat and dairy proteins but not a diagnosed food allergy that can be
tested for.

Most Common Food Allergies:

Milk
Eggs
Fish
Wheat
Peanut
Soy
Shellfish
Tree nuts

Introducing these foods earlier rather than later, while carefully

monitoring for immune or digestive responses, is best. Delaying the
introduction of certain foods for longer actually increase the chance
of food allergies (the early introduction, the better).

Common Symptoms of Food Intolerance or Allergy (1)

Vomiting/Spitting up
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 Diarrhea/Constipation/Bloating/Cramping
Colic
Bloody stools/mucous in stools
URI
Reactive Airway problems
Skin rashes; eczema
Facial Skin (puffiness, dark circles under eyes, red ears, red
cheeks)
Failure to Thrive
Headaches
Chronic sinus or ear infections
Neurological symptoms (distractability, poor attention,
hyperactivity, sleep disturbances)

Gagging vs. Aspiration

As a mother of two young children who was once terrified of

choking, I can relate to the intense fear that surrounds food
introduction and choking. I can now say I have mostly recovered from
this fear through my own BLW experience.

The most important thing I want to point out is that there is a big
difference between gagging and aspiration. Gagging or eliciting the
gag-reflex is a normal, necessary component of learning how to chew.
The gag-reflex is a wonderful protective mechanism by which the
body (at the brainstem level) protects itself from true danger
(aspiration) Believe it or not, babies are designed to gag on objects
entering their mouth from the moment they exit the womb. The gag
reflex is more sensitive in the first few months of life and slowly
desensitizes and moves further to the back of their mouth as the baby
enters into the first year of life.

Aspiration, on the other hand, is when food enters the airway. It isn't
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 always a life-threatening situation but it certainly can be. If you want to
learn more about aspiration and gagging in babies I have linked two
articles below that are very informative.
What You Need to Know About Your Baby Gagging By Your Kids Table
Aspiration in Babies and Children by Cedars Sinai

So here you go Mamas! I selected all my favorite toddler and infant

whole foods that are high in calories, vitamins/minerals, protein and
healthy fats, which growing brains and bodies thrive off of. Do your
best to stay clear of pre-packaged foods and anything labeled fat-free
or low fat for babies. My hope is that you and your little one can enjoy
learning the joys of healthy eating together!

10 Nutrient-Dense First Foods for

Baby (BLW Style)

1. Wild Salmon:
Wild salmon is one of the most healthy foods to offer a baby,
considering its abundant nutrient profile. A rich source of protein,
omega-3 fatty acids, vitamins A, D, Bs, selenium, zinc, phosphorus,
calcium and iron. Health benefits include heart health, cancer
prevention,brain health and cognitive function, bone and joint
protection, healthy skin and eyes. (2)

BLW idea: Prepare baked salmon and gently fork smash a

portion; place it on babies food tray for baby to self-feed with
fingers (or a fork if they're skilled enough)
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 2. Avocado:
Avocados are a rich source of vitamins and minerals including calcium,
iron, magnesium, potassium, copper, manganese, phosphorus, zinc,
vitamin C, B6, B12, A, D K E, thiamin, riboflavin, potassium and niacin.
(3) They are also a great source of healthy fats (a whopping 22.5
grams per medium hass) and nutritional fiber. They have been known
to aide in digestion, support healthy skin and hair, support healthy liver
functioning, are good for the kidneys, eyes and heart and have anti-
cancer and anti-oxidant properties. (3)

BLW idea: Cut avocado in half and remove the seed. Then cut
the avocado in half one more time lengthwise. Offer to baby this
way; they should be able to maintain gasp of it while self-
feeding.

3. Egg Yolk:
Eggs are rich in protein and contain significant levels of vitamin A, B-
complex vitamins, vitamin D, E and K as well as phosphorous,
selenium, calcium and zinc. (4) Furthermore, eggs also have various
key organic compounds, such as omega-3s, antioxidants and protein.
(4) I like to offer the more caloric and nutrient dense portion of the
egg, the yolk to babies due to their higher fat content.

BLW idea: Prepare yolk by pan frying or boiling for a minute or so

in water so that it is par-cooked. If it is formed, you can offer the
yolk to baby whole (gently fork smashed). If it is less-formed or
runny, you can offer it on a spoon with assistance or by dipping it
in for them and offering the baby the spoon. Two to three yolks
with some veggies or fruit is a great way to start the day for
breakfast.

4. Cooked Spinach:
The various health benefits of spinach are due to the presence of
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 minerals, vitamins, pigments, and phytonutrients, including folate,
vitamin A, niacin, Vitamin B6, vitamin C, vitamin K, potassium,
manganese, zinc, magnesium, iron and calcium. (5) Spinach is high in
insoluble fiber, which can aid in healthy digestion. Spinach is known
for its benefits to the eyes and the heart and has anti-cancer and anti-
oxidant properties as well.

BLW idea: Cooked spinach is easy to offer as a side to any meal;

breakfast lunch or dinner. Cook it with butter or ghee in a pan
until soft and flavor it as you wish (onion powder, garlic powder
or a pinch of sea salt)

5. Bone Broth:
Bone broth is great for the digestive system, the hair and skin and is a
powerful defense against colds/flu to bulk up the babies immune
system. It is an abundance source of essential amino acids and other
nutrients like calcium and magnesium. You can click here to learn
about the healing power of bone broth.

BLW idea: You can offer home-made bone or store bought

warmed in an open cup (baby will need assistance at first) or you
can offer home-made chicken soup with all soft veggies. Babies
need assistance from the parent for soups. Here is an easy
recipe to follow for DIY bone broth/chicken soup.

6. Wild Blueberries:
Blueberries are packed with phytonutrients and antioxidants. In fact,
wild blueberries have a higher antioxidant content than almost any
other food! They have been known to protect neurons in the brain
and even help repair any tissue damage to the brain and CNS. Their
other health benefits include the ability to strengthen bones, lower
blood pressure, prevent cancer, decrease inflammation, control
diabetes and improve heart health. (6) Blueberries are a rich source of
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 vitamin C, vitamin K, vitamin B6, folate, potassium, copper and
manganese. (6)

BLW idea: My favorite way to offer blueberries is to wash them

first and then smash them onto babies tray (you can use your
finger). After several weeks of eating them this way, baby should
be able to manage a whole blueberry without choking.
Blackberries and raspberries are also good choices that you can
offer in the same way.

7. Banana:
Believe it or not, the tried and true kid favorite, the banana is actually
very nutrient dense! One serving or 126 grams of banana contains 110
calories and 30 grams of carbohydrates. (7) They are a rich source of
potassium and dietary fiber. (7) Their impressive nutritional content
includes vitamins and minerals like vitamin C, B6, riboflavin, folate,
phosphorus, calcium, manganese, magnesium and copper (7)

BLW idea: Simply cut the banana in half and offer it to them
whole. The introduction of the whole food to the front of their
mouth is natural. Once baby takes a small bite, they will begin to
move it from the front of their mouth into the side gums (or
molars) to smush it before swallowing.

8. Broccoli:
Broccoli has a wide variety of health benefits, including its ability to
prevent cancer, improve digestion, lower cholesterol levels detoxify
the body, boost the immune system, protect the skin, eliminates
inflammation, improve vision and maximize vitamin and mineral uptake
(8) Broccoli is highly rich in dietary fiber, contains healthy omega-3
fatty acids and contains vitamin A, beta carotene, vitamin B6, folate,
vitamin C, vitamin E, vitamin B1, vitamin K, calcium, iron, magnesium,
zinc, sodium, potassium, selenium, chromium, choline, manganese and
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 phosphorus. (8)

BLW idea: Steam broccoli until soft (or fork tender if you prefer
softer). Cover with a topping of grass-fed ghee, butter or olive
oil. If offering florets whole, offer the larger ones (smaller florets
can be a choking hazard if the baby places the whole floret in
their mouth). If fork tender, you can mash with some butter and a
pinch of salt on babies high chair tray.

9. Grass-fed beef and liver:

Beginning around the age of 6 months, breast milk iron supplies begin
to decline in the breastfeeding mother. Your pediatrician may start
checking for iron deficiencies and asking about iron supplementation
around 12 months. The idea that meat shouldn’t be introduced until
later is an outdated way of thinking. Babies bodies and brains are
craving the nutritional value of iron. Yes, you can get iron from non-
animal protein sources like through raisins, spinach and cereals that
have added iron. However, heme-iron is much more easily assembled
and absorbed than non-heme (plant based) iron sources.

Believe it or not, liver (that is locally sourced and grass-fed) is one of

the most nutrient dense foods you can offer your baby. If you don't
believe me, check out this nutritional chart from Chris Kresser's
website that compares the nutritional value of liver to other foods.

So what makes liver so incredibly nutrient dense? Quite simply, it

contains more nutrients, gram for gram, than any other food. In
summary, liver provides: (9)

An excellent source of high-quality protein

Nature’s most concentrated source of vitamin A
All the B vitamins in abundance, particularly vitamin B12
One of our best sources of folic acid
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 A highly usable form of iron
Trace elements such as copper, zinc and chromium; liver is our
best source of copper
An unidentified anti-fatigue factor
CoQ10, a nutrient that is especially important for cardio-vascular
function
A good source of purines, nitrogen-containing compounds that
serve as precursors for DNA and RNA.

(9)

BLW idea: For beef, I usually only offer pot-roast style (slow
cooker tender) at first. Fork smash and offer dime size pieces at
first on babies food tray. For liver, I usually cut it into small pieces
and pan fry it in ghee with a sprinkle of sea salt or onion
powder. You would be surprised to find out that babies love
liver! Find out more information on liver and other ways to
prepare it here.

10: Sweet Potatoes:

Sweet potatoes are great for digestion and very easily digested due to
their high magnesium content and starchy nature. They are known to
assist in weight gain (a big plus for babies), are anti-inflammatory, can
relieve symptoms of asthma/bronchitis and have known anti-cancer
properties. (10) They are a great source of fiber and have high
amounts of vitamin A, C, B6, and minerals like manganese and copper.
(10)

BLW idea: Bake sweet potatoes in the oven and offer it fork
smashed with grass-fed butter, ghee or coconut oil. If you wan
to make more of a puree, you can puree it (manually or with a
hand blender) and offer the baby a small dish with a spoon for
self-feeding. As an option, you can add some black-strap
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 molasses (to increase the iron content) or maple syrup to
sweeten it a bit.

-Ashley

Resources:

1. Johanson, Nina. (MS, CCC-SLP). "The AEIOU Systematic

Approach to Pediatric Feeding." October 2016. Education
Resources, Inc. PowerPoint Presentation.
2. Organic facts. 12 Wonderful Benefits of Salmon. Retrieved from
https://www.organicfacts.net/salmon.html
3. Organic Facts. 19 Best Benefits of Avocados. Retrieved from
https://www.organicfacts.net/health-benefits/fruit/health-benefits-
of-avocado.html
4. Organic Facts. 6 Impressive Benefits of Eggs. Retrieved from
https://www.organicfacts.net/eggs.html
5. Organic Facts. 15 Impressive Benefits of Spinach. Retrieved
from https://www.organicfacts.net/health-
benefits/vegetable/health-benefits-of-spinach.html
6. Organic Facts. Top 20 Health Benefits of Blueberries. Retrieved
from https://www.organicfacts.net/health-benefits/fruit/health-
benefits-of-blueberries.html
7. Organic Facts. 16 Surprising Benefits of Banana. Retrieved from
https://www.organicfacts.net/health-benefits/fruit/banana.html
8. Organic Facts. 24 Incredible Benefits of Broccoli. Retrieved
from https://www.organicfacts.net/health-
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 benefits/vegetable/health-benefits-of-broccoli.html
9. The Liver Files. Lynn Razaitis. July 29, 2005. The Weston A.
Price Foundation. Retrieved from
https://www.westonaprice.org/health-topics/food-features/the-
liver-files/
10. Organic Facts. 11 Impressive Benefits of Sweet Potatoes.
Retreived from https://www.organicfacts.net/health-
benefits/vegetable/health-benefits-of-sweet-potatoes.html

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