We were lucky enough to have a chat with Sarah Remmer, Registered Dietitian and Family Nutrition Expert about what we feed our baby. And because it’s so top of mind for us right now, we asked her some of our (and your!) burning baby nutrition questions. Let’s just say, some of her answers might surprise you!
Here’s a bit more about Sarah, and then we’ll jump right into our Q and A:
Sarah Remmer, RD is a mom of three, a Registered Dietitian and owner of a nutrition consulting and communications company based in Calgary, AB. Known as Canada’s leading child and family nutrition expert, Sarah’s passion is teaching parents how to raise healthy, happy 
and adventurous eaters right from day one. Her website and blog (www.sarahremmer.com), contains practical tips and advice for parents and families on feeding and nutrition (everything from pre-natal nutrition to teen), as well as nutritious and easy recipes and videos. Sarah appears in the media regularly (print and broadcast)–both local and national. She is also Founder of The Centre for Family Nutrition, a Calgary-based nutrition counselling practice.
Q: Is there a general philosophy/guideline that you recommend using to introduce solids to babies?
A: Absolutely. I tell parents to follow baby-led feeding. Whether a parent decides to spoon feed their little one or follow the principles of baby-led weaning (letting the baby feed themselves) the most important thing to do is listen and follow your babies hunger cues. We want to teach our kids to be happy and healthy independent eaters and babies are naturally in tune with their own tummies. Let them lead! They will definitely let you know when they are full.
Q: Are there certain fruits and veggies that should be ‘staples’ in your baby’s diet?
A: Not necessarily. Fruits and veggies should be common in a baby’s diet, but there is no rule as to which ones should be considered ‘staples’. I always recommend that you offer at least 3-4 colours a day. We want our kids to accept and try new foods often, so introduce a variety. And try not to limit your baby’s preferences to your own. Frozen, fresh, and fruit puree (such as Baby Gourmet’s fruit and veggie pouches) are all great options. Save dried fruits (like raisins) for over the age of two.
Q: How early should you introduce meat protein?
A: Right away. It’s best that babies are introduced to meat, poultry and fish right from 6 months because they’re all such great sources of Iron, Protein and many other nutrients. Babies’ iron stores start to deplete at about 6 months, so it’s important that they’re being offered 2 servings of iron-rich foods per day. Meat is an excellent source of iron so it should be offered to babies from the start.
Q: Is there an order that meat should be introduced in? What should come first?
A: Nope! Order of food introduction is no longer important, only that iron-sources of food (such as meat) are offered twice a day in order to prevent a deficiency.
Q: When should fish be introduced? We don’t eat a lot of fish in our house, how should we prepare/feed it to our baby?
A: Low mercury cooked fish can be introduced from the beginning! Allergy guidelines have changed, so basically all foods are safe to try starting at 6 months of age – even for families with an history of allergies. Fish was one of my sons first foods.
Q: What are the best sources of iron for babies? Do all babies need iron?
A: All babies need iron. The best sources of iron would be meat, but iron can also be found in lentils, legumes, dark leafy greens, and iron-fortified infant cereal such as Baby Gourmet’s ancient grain or oat cereals. Another alternative would be to cook foods using a cast iron pot. If you’re concerned that your child is not getting enough iron in their diet you can contact a registered dietitian or speak with your doctor.
Q: Are there certain foods (like peanuts or other allergens) that you should wait to introduce to your babies?
A: The newest guidelines tell us that all foods are safe for babies to try starting at 6 months of age. This includes the higher allergen foods like peanuts, eggs and fish! The guidelines pertain to babies who are at low or moderate risk for allergies. For those who are at high risk, such as babies with siblings who have a severe egg or peanut allergy, I would suggest meeting with a family doctor or an allergist prior to introducing high allergen foods. For nuts specifically, they are a choking hazard. Instead offer toast strips spread thinly with peanut/nut butter or mix a small amount into other foods like yogurt or oatmeal in order to make the consistency safer for babies.
Q: Should you add spices or seasoning to a baby’s food?
A: You can if you wish! I would start with a little bit and keep spicy food very mild. It’s easier to add spices to adult meals at the table than to take it away from a child’s meal. Avoid salt though – babies do not need any added salt.
Q: How much solid food should a typical nine-month-old be consuming?
A: The answer to this would depend on the nine-month old! I would recommend following the baby’s hunger cues. Babies should be offered food every 2-3 hours. During periods of growth, hunger will increase, and when a baby is teething or feeling unwell hunger will decrease. As long as a baby is following their individual growth curve there is no need to worry.
Q: Should you ever restrict the amount of food you feed your new eater?
A: Never. Kids are naturally intuitive eaters, they will stop eating when satisfied.
Q: What happens if it seems they won’t regulate the amount of food on their own (ie. they won’t stop eating)?
A: I practice and teach the Division of Responsibility. This means that as a parent, I am responsible for the WHAT, WHEN, and WHERE of feeding and my kids are responsible for the IF and HOW MUCH. I offer food based on a meal and snack schedule, which allows my kids to become moderately hungry prior to a meal or snack. As with adults, when we become too hungry we often overeat and feel unwell. Kids are the same! If my kids request more of a food item offered, I will provide it to them. It means they are hungry and it’s their job to decide how much to eat. On occasion tummy aches have occurred, but this is how kids learn to self-regulate! I would never encourage food restriction as it implies that they might be doing something wrong. Saying food is restricted or bad may also lead to disordered eating later in life.
Note: This post was written in partnership with Baby Gourmet and we are proud brand ambassadors for them. We receive compensation as part of this partnership, but you should also know that Em and Charlie have eaten their products since they were old enough to eat solids (long before we were ambassadors), and we only partner with brands we truly love!
