Creating a Healthy Food Foundation for Children
After the food class a question was asked about my approach to teaching families how to establish a healthy food foundation for children.
When babies are first being introduced to food, often around 6 months of age, they are used to a liquid diet of breast milk or formula that is the same flavor, temperature, color, and consistency every time. Once solid food introduction begins everything changes. The feeling of food in the mouth is different and the mouth is very sensitive to those variations. Historically the sensitivity of the mouth has been an important cue for humans about what is safe to eat. A baby’s reaction to all the experiences of new foods can be strong and varied.
One place adults may go wrong with food introduction is placing value on children’s reactions. Adults may interpret a squinty face as “I do not like it”, or spitting food out as an expression of disgust. Often those reactions are due to the new tastes, temperatures, and textures. Studies say that until a baby has tasted and rejected a food 13 times, keep it in the rotation and offer it as a choice. Food introduction is a process of adjusting to the new sensations in the mouth. Texture, temperature, taste, and quantity all affect a baby’s reaction and do not necessarily have anything to do with whether or not they like the food.
Many adults have strong feelings about foods they do or do not like and are loud about their opinions, assuming the experience will be the same for their children. Many of our likes and dislikes around food are related to the formation of our taste buds. Taste buds are very short-lived and can change a lot depending on what we are eating. The way one person experiences a flavor can be very different from another, so do not assume your child will experience something the way you do. Rather, allow them their own experience and development of opinions around foods. Be careful about labeling their experience. Saying “oh, that was gross” is very different than saying “oh, that had a strong flavor”.
Children are a blank slate and often will come to develop a taste for most foods. Their taste buds are more sensitive than adults as they are not damaged by excessive salt or sugar intake, like an adult’s can be. Allow them to experience many flavors and tastes. As foods come into their lives, let them and make their own decisions about how that is for them. Having them reject strong flavors or certain textures is normal and often developmental. Allowing a break at times from certain things then trying them again, perhaps prepared a different way, can be a great strategy.
One of my favorite memories of my son around food when he was young, is a walk in the garden one morning. It was spring and the kale was young. He broke off a leaf and ate it. Later that weekend I was in a seminar on pediatrics learning about children and nutrition. The speaker said getting kids to eat vegetables was difficult. That piece of baby kale was sweet and tender and my three year old loved it. Assuming ahead we know what someone’s experience of food will be may limit them unnecessarily.
For children, lots of healthy choices on rotation and watching adults eat a variety of foods, gives them the opportunity to develop a palate that enjoys a wide diversity of food. Keep providing whole food, minimally processed choices, high in protein, quality fats, and complex carbs. Combining all these elements will give kids a great opportunity to experience food as a nourishing, pleasurable thing that helps them feel strong.
– Dr. Regina Flanagan, Naturopathic Physician
