In the beginning, the best Smart Bites for your baby are organic, fresh, and, optimally, seasonal vegetables and fruits that are simply cooked for the best flavor intensity.
Each time a new flavor is introduced to the baby, it is a stimulating experience for her, and this experience is precisely what is challenging the palate and the senses. The food’s consistency should be smooth and soft because the digestive system is not yet ready for texture.
You have several options when choosing what to serve initially. Some people like to start by giving their babies fruit, then vegetables; others like to stick to cereals for a few weeks before introducing anything else. Not only do different cultures feed their babies differently from the start, but even in the United States, there is no consensus on what specific food is the best to feed first. According to the American Academy of Pediatrics (AAP), “For most babies, the first solid food is rice cereal, followed by oatmeal and barley. . . . Meats can also be introduced as the first solid food, rich in iron and zinc. . . . If you started with cereal, and your baby has accepted it, you can introduce him to other foods slowly. One possible order is: meat, vegetable, fruits.”* I followed my pediatrician’s advice, which was to introduce white foods (rice, cereal, potatoes, etc.) for two weeks, then yellow foods for two weeks, then greens for two weeks, and then a variety. I believe the rationale was that introducing the “white” foods, such as cereal, rice, and other vegetables, is safe because they are all very mild, both in flavor and in the digestive demands on an infant.
There are a variety of options for cooking food for your baby—steaming, poaching, roasting. At this point, any cooking method that does not add fats (oil, butter) is a good one. Use a steamer to cook fruits and vegetables until tender, or poach them in simmering water; strain them when necessary (pears, for example) and puree them with a food processor or blender. Detailed cooking instructions are provided in each recipe.
Cooked food can be kept in the refrigerator for two or three days, and it will keep up to two to three months in the freezer. The food can be frozen in ice cube trays, stored in trays specifically designed for keeping baby food, or packaged in small individual containers. It is important to use glass containers and jars when possible, but if you use plastic, try to avoid using containers containing BPA (Bisphenol A) or POP (Persistent organic pollutant). BPA and POPs are known to disrupt metabolic functions in the body and, while there is no hard evidence on the effects of these plastics, they are considered to be harmful to babies and young children. (This is also why I avoid using canned tomatoes and other canned vegetables and fruits because there is often BPA plastic lining the cans.)
The best way to thaw foods before serving is in a bain-marie (put the food in a small pot, which is placed in a bigger pot with simmering water). Microwaving can potentially destroy some vitamins and produce hot spots in the middle of the food. It is not recommended to refreeze foods that have been thawed because this may allow bacteria to multiply in the food.
For safety, any food that is left on the plate or cup from which you are feeding your baby should not be refrigerated for later use; it should always be disposed of.
While there is a lack of scientific consensus on when it is best to introduce solids to a baby,* there are certain cues that you can observe that signal readiness. If your baby seems consistently hungry after feedings, even though he is consuming about 30 ounces per day of breast milk or formula, or your baby shows interest in whatever you or other adults are eating, you can try to introduce solids as early as the third month. It is important at this stage that your baby can hold her head upright without assistance. It is also important to note that most babies have a tongue-thrust reflex until about 4 months of age, which makes them push their tongues at anything inserted into their mouths (for example, a spoon), so 4 months is generally considered the earliest to introduce solid food. Babies develop differently, so please consult your physician before starting solids with your baby. Also, ask how much breast milk or formula your baby should be taking per day. For my son, our pediatrician recommended starting solid foods at 4 months; others might need to wait until 6 months.
There should be a three- to four-day waiting period when introducing new foods. Introduce one new food at a time, and then wait at least three or four days before introducing another. Use this time to monitor your child for any allergic reaction to a particular new food and to identify which food is causing the reaction. You should also pay close attention to food sensitivities in your child and watch if some foods are more difficult for your child to accept.
In the beginning, your baby will not know how to take food inside the mouth, and her meal will inevitably dribble down her little chin. My son was not able to swallow the solids for quite a long time, and everything that went into his mouth simply drooled back out, but he was happy with the new experience and enjoyed the new routine of being fed. Be patient with the first feedings (you will need a lot of patience with the feedings in general), and your baby will slowly learn to close her mouth and swallow—but it will take time. In Japan, the first feeding calls for a celebration, and the entire extended family, as well as friends, get together to watch the infant take her first “bite” and enjoy a meal together gathered around the baby. It is a joyous occasion and a big milestone for the baby.
The quantity of food taken in a single meal will obviously vary among babies, and a lot depends on their weight, their development, and their mood for the day. An initial baby portion could be anywhere from one spoonful to five.
Feeding Guide:* 4 to 6 Months
•Breast Milk or Formula: 4 to 6 feedings per day (28 to 32 ounces per day)
•Cereals: Gradually increase from 1 tablespoon to 3 to 5 tablespoons per day of single grain cereal, thinned with breast milk or formula
•Fruits: at 6 Months, 1 to 2 tablespoons per day, 1 to 2 times per day
•Vegetables: at 6 Months, 1 to 2 tablespoons per day, 1 to 2 times per day
The key, however, is not to count exactly how many spoonfuls your baby did or did not eat but to carefully take cues from your baby regarding how much food should be given. If your baby turns her head away, or puckers her lips, or becomes antsy, it is time to stop. Any feeding beyond that point would be akin to forced feeding. The quantity that your baby eats will gradually and naturally increase with her growth.
It is important to keep in mind the value of balance in a given meal as your child begins to wean off breast milk or formula. Once your baby is regularly eating solids and has begun to accept variety, try to provide a protein source, a carbohydrate, and a fruit/vegetable in every meal for the first year. The goal is to finish those three servings in each meal, and then add more as necessary. You can be confident that your child is not filling up on only one particular nutrient (for example, only eating carbs).
Foods You Can Introduce at 4 to 6 Months
Rice porridge
Rice cereal
Commercially sold single grain cereals
Udon noodles
Bananas
Potatoes
Sweet potatoes
Apples
Pears
Butternut squash
Peaches
Sweet peas
porridgeRice porridge is the foundation of Asian baby food, always made from scratch with rice that has been carefully rinsed and boiled softly until very tender. The very first feeding should be only a very small quantity (1 teaspoon) of the cooked rice with the rice liquid (1 tablespoon). You can prepare 3 to 4 tablespoons, which you should mash until it’s very smooth, or puree. This recipe is for 4 to 6 feedings, depending on how much porridge your baby consumes. You should only feed your baby ¼ teaspoon at a time for her first feedings, and you may only get a total of one or two teaspoons in her mouth (although I have known several babies who began to eat their first meals with incredible enthusiasm, eating a few tablespoons—much to the surprise of everyone). With each feeding, you can slowly increase the proportion of rice to water.
¼ cup rice, ideally Japanese rice or any kind of short grain rice, as they are higher in starch and cook to a smoother porridge-soup consistency
2½ cups water
1Wash the rice thoroughly in cold water until the water runs clear.
2Put the rice and water in a small pot and bring to a boil; lower the heat and simmer for 40 minutes, covered, stirring occasionally. If a film develops on top, remove it using a spoon.
3When the rice has been cooked until it has a soupy texture, remove from heat and let cool.
4Puree in a food processor until completely smooth.
5Serve at room temperature.
Udon noodles are thick, soft noodles made from rice powder. They are very mild, which is perfect for young bellies. You can find these noodles in most Whole Foods stores and supermarkets in the Asian foods section.
¼ cup udon rice noodles, chopped
2½ cups water
1In a large pot, combine 2½ cups of water and the noodles and boil for 1 minute. Reduce the heat to low and simmer until the noodles are very soft, about 15 to 20 minutes.
2Drain the noodles through the strainer; reserve some of the cooking liquid.
3Puree the noodles in a food processor until completely smooth, adding some of the cooking liquid to thin the porridge.
4Let cool and serve at room temperature.
Commercially available cereal (rice, barley, millet, or oatmeal), made with water or breast milk, is an alternative to cooking porridge from scratch. The texture is definitely different. Today, cereals contain added vitamins and minerals and are a good alternative to making each baby meal from scratch. Consider alternating between freshly made porridge and dry, ready-made ones.
Prepare commercial cereals according to the instructions on the package.
fruits and vegetablesBananas can be fed raw or cooked, and they are packed with potassium, vitamins A and C, folate, calcium, protein, and a good amount of Omega-3 fatty acid.
1 banana
1Cut the banana into small pieces and mash it with a spoon until smooth.
2Add breast milk to give a thinner consistency.
3You can also heat the banana and milk mixture in a small pot for 2 to 3 minutes.
4Let cool and serve.
Potatoes are a starch, but they also supply protein, as well as other vitamins and minerals—potassium, vitamins A and K, folate, calcium, and Omega-3 fatty acid. They are a good mild first food for your baby.
2 potatoes
1Preheat the oven to 425°F.
2Wash the potatoes; wrap them in foil; and bake them for 45 minutes or until tender when pierced with a toothpick or knife.
3Scoop out the flesh of the potatoes and puree in a food processor until completely smooth. Add breast milk or water to thin, as appropriate.
4Serve at room temperature.
ALTERNATIVE OPTION: Wash the potatoes; peel them and cut into small pieces. Put in a steamer and cook for 20 minutes or until tender. Puree in a blender, adding breast milk or water to thin as needed. Serve.
Sweet potatoes are packed with beta-carotene, as well as folate, calcium, and some protein and Omega-3 fatty acids. They are sweeter and more moist than white potatoes, adding a nice variety in your baby’s first foods.
2 sweet potatoes
1Preheat the oven to 425°F.
2Wash the sweet potatoes; wrap them in foil; and bake them for 45 minutes or until tender when pierced with a toothpick or knife.
3Scoop out the flesh of the sweet potatoes and puree in a food processor until completely smooth. Add breast milk or water to thin, as appropriate.
4Serve at room temperature.
ALTERNATIVE OPTION: Wash the sweet potatoes; peel them and cut into small pieces. Put in a steamer and cook for 20 minutes or until tender. Puree in a blender, adding breast milk or water to thin as needed. Serve.
This delicious, sweet vegetable has a very hard skin, so be careful when peeling, or buy it peeled and cut up. It is loaded with beta-carotene, and it also contains Omega-3 fatty acids, vitamin C, folate, and calcium, among other vitamins and minerals.
1 butternut squash
1Preheat oven to 425°F.
2Peel the skin, and cut the squash in half.
3Scoop out the seeds and the stringy section in the middle. Place squash on a baking sheet covered with foil, cut side down.
4Roast squash for 45 minutes or until the flesh is tender when poked with a toothpick or knife.
5Remove from the oven and let cool slightly.
6Puree the cooked flesh in a blender or food processor until smooth. Add breast milk or water as necessary.
7Serve.
I feel the best way to peel a peach is using a French technique called monder—dunk the peaches in boiling water for a few seconds, and then immediately immerse them in cold ice water. The fuzzy skin will peel right off without bruising the tender flesh. If you just don’t have the energy or the time, by all means, simply peel them. Peaches contain protein, vitamins A, C, K, calcium, magnesium, potassium, as well as a small quantity of Omega-3 fatty acid.
2 ripe peaches
1Peel the peaches, either using the monder technique or by simply peeling them with a knife. Cut them into small pieces and place in a steamer.
2Steam for 3 minutes or until the pieces are soft when pierced.
3Puree in a blender or processor and serve.
Peas have a light outer skin that can make digestion difficult for some babies. If necessary, remove the skin by hand after the peas have been steamed to avoid gassiness. Peas contain protein, vitamins C and K, folate, as well as a good amount of Omega-3 fatty acid.
1 cup peas, fresh or frozen
1Wash the peas in water.
2Place in a steamer and cook for 5 to 10 minutes if using frozen peas, 3 to 5 minutes for fresh peas. (Interestingly, I have found that frozen organic sweet peas taste sweeter than fresh ones from the pod.)
I use Fuji apples most often because they are not tart, and they have more flavor than Delicious or Golden Delicious. Apples have a good amount of vitamin A, as well as potassium, calcium, and phosphorus, and they are great raw, pureed, baked, or frozen.
2 apples (Fuji, Golden Delicious, or Honeycrisp)
1Peel the apples, and then cut them into small pieces.
2Steam them for 4 minutes or until the flesh is tender when pierced.
3Place the apple pieces in a blender with some of the cooking liquid and puree until smooth.
* American Academy of Pediatrics’ The Complete and Authoritative Guide: Caring for Your Baby and Young Child, Birth to Age 5, American Academy of Pediatrics (Steven P. Shelov, M.D., F.A. A.P., Editor-in Chief, Robert E. Hannemann, M.D., F.A.A.P., Associate Medical Editor), Bantam Publishing, 2012, p. 215.
* “There is a difference of opinion on when to introduce solids. AAP says exclusive breast-feeding until 6 months, while the Committee on Nutrition supports the introduction of solids between 4 to 6 months.” AAP Caring for Your Baby and Young Child, Ibid., p. 183.
* Lucile Packard Children’s Hospital at Stanford University, www.lpch.org.