When families embark on a wean, it often feels like a pretty clear and linear process, at least in theory. The steps are precisely outlined, and the obvious end goal is an oral eater. Simple enough, right? While some kids do move through the weaning steps in a linear fashion, so many more find themselves taking a few steps forward only to need to take a temporary step back.
Some leafy greens like spinach and arugula are best when eaten raw and do not require cooking. Kale can also be eaten raw, but it is generally recommended to lightly cook kale to temper the bitterness or massage it well with some oil to help make it more tender. And always be sure to remove the thick center stem!
If you’ve ever followed a baby-led weaning (BLW) Facebook group or Instagram page, you’re likely to find an often aggressive stance that purees and spoon-feeding are NOT ok or part of this approach. If you recall from part 1 of this series, my approach to BLW is more about being a responsive feeder than adhering to the strict definition of this method. In other words, it’s less about what you feed or even how, and more about how you respond to your child.
Kale, spinach, collard greens, Swiss chard, mustard greens, arugula, Bok choy, and beet greens are just some examples of leafy greens. These edible plant leaves are considered to be power greens because they are low in calories and fat, rich in fiber, and full of nutrients, antioxidants, and other beneficial compounds that provide health benefits to the body.
Chocolate can be part of a healthy diet when eaten in moderation. In addition to flavanols, dark chocolate is a source of iron, zinc, magnesium, copper, and fiber. You’re in for a sweet treat if you love chocolate as much as we do. These Double Chocolate Chip Veggie Muffins are simply divine. Read on for the recipe!
Not all chocolate is created equal. Dark chocolate contains 50-90% cocoa solids in addition to cocoa butter and sugar compared to milk chocolate, which contains just 10-50% cocoa solids and cocoa butter, milk, and sugar. White chocolate does not contain any cocoa solids and is comprised of cocoa butter, sugar, and milk. While dark chocolate offers the greatest health benefits because of the higher percentage of cocoa solids it also offers a more bitter flavor.
Baby-led weaning (BLW) is a way of introducing solids that has become popular over the past several years. The concept revolves around introducing solids in the form of family foods and jumping straight to finger foods that the baby self-feeds, rather than purees that are fed by the parent. Babies should generally wait to start solids until six months adjusted, but this applies even more specifically to baby-led weaning infants, as they need to have the core stability to self-feed and good core control and head control to reduce the risk of choking.
Chicken noodle soup is a common home remedy during times of illness. It supplies fluid and electrolytes for hydration as well as a variety of nutrients that support immune health. The chicken provides lean protein, vitamin B6, and zinc, while the noodles provide carbohydrates as a source of fuel for the body to help fight against viruses. In our version, spinach is a good source of iron, carrots are an excellent source of beta-carotene, and celery and onions are a good source of vitamin C as well as other micronutrients and antioxidants. Garlic contains a compound called allicin sativum, which fights off the infection, and ginger is an anti-inflammatory and potential pain reliever. Overall, chicken noodle soup offers good nutrition to strengthen the immune system, aiding recovery from illness while offering comfort.
The immune system is complex and influenced by a variety of factors like diet, age, stress, sleep, and health. As dietitians, we emphasize supporting immune function with good nutrition by eating a balanced diet that includes plenty of fruits, vegetables, calcium sources, whole grains, lean meats, and healthy fats. While there isn’t any single food or nutrient that prevents illness, some key micronutrients have been identified as essential to help your body battle against colds and viruses. Eating foods rich in iron, zinc, vitamin A, vitamin C, vitamin D, vitamin E, and vitamin B6 is essential for immune health.
Chestnuts are more than just a classic holiday food. They have many nutritional and health properties. There are about 88 calories in ¼ cup of roasted chestnuts. Unlike other nuts and seeds, chestnuts are predominantly a source of carbohydrate rather than fat. Other unique features of chestnuts are their richness in vitamin C and folate. This nut is also a good source of vitamins (A, E, and B complex) and minerals (calcium, magnesium, zinc, iron, copper, and manganese).
Most full-term infants are born with innate reflexes to survive outside of the womb. The three most important reflexes for early feeding are the rooting reflex to locate the source of nourishment, the suck-swallow reflex to transfer breastmilk or formula, and the gag reflex to protect their airway. Although these automatic, reflexive patterns support the infant’s survival early on in life, they begin to integrate into volitional motor patterns around 3 months old.
Chestnuts are available for purchase in most grocery stores during the winter months. They are a versatile seasonal ingredient with a mildly sweet taste. They can be enjoyed roasted as a snack or incorporated into a variety of dishes. Roasted chestnuts can be added to salads, stirred into savory stuffing, cooked into soup, used as a topping for cooked vegetables, or pureed and added to muffin or pancake batter.
We often talk about ‘weanable foods’ and ‘meeting the child where they are at’ skill wise when we wean. For new eaters, the easiest way to present foods that are easy to eat and caloric are to consistently offer purees. But, the reality is that not every child is a fan of purees. This is especially tricky as kids get a bit older and begin to watch their peers and/or siblings eat ‘big kid’ foods which they want to imitate (which is great for motivation, but tricky for intake). And when you think about it, the majority of foods that adults eat are not pureed.
Cranberries are a tart and tangy fruit native to North America. They grow in freshwater bogs in the northern United States and southern Canada. These small, hard, round, red, nutrient-dense berries are bursting with health benefits. Most notably, the consumption of cranberries helps with urinary tract health and gut health. Cranberries are an acidic fruit that prevents bacterial growth, thereby lessening the risk of urinary tract infections, ulcers, and gum disease. The amount of cranberry product you would need to consume to achieve these health benefits is 10 oz of cranberry cocktail juice, 1 ½ cups of fresh or frozen cranberries, 1 oz of dried cranberries, or ½ cup of cranberry sauce daily.
