What are the signs that my baby is ready to start solid foods?

Signs your baby is ready for solids:

• is 6 months old (give or take a few weeks)
• hold their head up
• sits up in a high chair
• opens their mouth wide when you offer food on a spoon
• turns their face away if they don't want food
• closes their lips over the spoon
• keeps food in their mouth and swallows it instead of pushing it out
• shows an interest in eating

Check out a guide by the Ontario Dieticians in Public Health for more information.

What foods should I introduce first to my baby?

Extra iron is needed at 6 months so baby's first foods should be iron-rich such as well cooked meat or meat alternatives and iron-fortified infant cereals. Examples include:

• beef
• chicken
• turkey
• lamb
• fish
• pork
• egg
• tofu
• legumes (beans, lentils, chickpeas)
• rice, oats, barley or wheat iron-fortified infant cereal

After introducing iron-rich foods, foods from all other food groups such as vegetables, fruits, grain products and milk products like yogurt and cheese can be introduced in any order. Homogenized cow's milk can be offered from 9-12 months. Offer a variety of foods, colours and textures to support healthy growth and development.

How should I introduce solid foods?

Starting solid foods is a learning experience for both you and your baby. Your baby will use all their senses by seeing, smelling, touching, hearing and tasting the foods you prepare. Start slowly and gradually add more. Offer a variety of textures such as pureed, mashed, finely chopped and lumpy foods as well as finger foods like soft cooked fruits and vegetables. Offering different textures is important to help your baby learn to chew.

Here are some tips for feeding your baby:

• Seat baby upright and securely in a high chair.
• Start with small amounts (1 tsp/5 mL) on a small spoon and wait until baby opens their mouth before you put the spoon in.
• Allow baby to explore foods with their fingers and relax about the mess. Let baby try and feed themselves when they reach for the food.
• Avoid distractions like TV, toys and phone calls. This will help you and your baby focus on eating and help prevent choking.
• Include baby at family mealtimes which is time to role model healthy eating behaviours. Mealtimes are more than just about eating. They are a time to get together with family, build strong relationships and create lifelong memories.

You can offer new foods each day to your baby except for the commonly allergenic foods. When introducing these foods, offer only one at a time and wait two days before introducing another food. This will allow you to identify any potential allergic reactions which would likely occur within 48 hours. There is no need to delay the introduction of any foods to baby even if there is a family history of allergies, provided it is in an appropriate texture that baby can swallow.

The common food allergens include:

• eggs
• milk
• mustard
• peanuts
• seafood
• sesame
• soy
• sulphites
• tree nuts
• wheat

How much should my baby eat?

Baby’s job is to decide how much to eat and whether to eat. Your job is to decide what your baby is given to eat as well as when and where baby will be offered solid foods. This division of responsibility in feeding is essential for a positive and successful feeding experience for both you and your baby. Being responsive to baby’s hunger and fullness cues can help avoid over or under feeding.

Let baby decide how much they want to eat. Baby will open their mouth when they are hungry and will shut their mouth and turn their head away or push food away when they are full. Never force your baby to eat.

A good starting point is to offer iron-rich foods twice a day. Gradually increase the amount of food offered as well as the number of times a day that you offer solid food based on your baby’s hunger cues. Work towards providing a regular schedule of family meals and snacks based on Eating Well with Canada’s Food Guide.

If baby refuses to eat a certain food, try offering it again at another time. It may take 10-15 exposures to a new food before baby likes it.

As long as you offer food in a safe and responsive way by watching for your baby’s signs of hunger and fullness, your baby will be on their way to becoming a good eater. Trust that your baby knows how much they need to eat and drink and let your baby be your guide.

Feeding Concerns

Choking

Always supervise your baby when they are eating. Babies can choke easily when they are learning to eat. Some foods can pose more of a choking hazard than others. This would include foods that are hard, small and round like nuts, popcorn, whole grapes, hard vegetables, wieners as well as sticky foods like peanut butter. Some foods can be made safer by preparing them in different ways such as cutting grapes lengthwise or spreading peanut butter thinly.

Honey

Honey is the only food that should not be offered to baby in the before 12 months of age. Honey may cause infant botulism.

Juice

Your baby does not need juice. Fruit is more nutritious. Baby will get enough fluid from breastmilk, whole cow’s milk (after 9-12 months of age) or water. If you decide to give your baby juice, do not give more than ½ cup (125 mL) of 100% pure, pasteurized fruit juice a day in an open cup.

Nourishing toddlers and preschoolers

Canada’s Food Guide (hyperlink) provides nutrition guidance for anyone over 2 years of age but can also be used as a reference for 1 year olds.

Meal and Snack Routines are Important

• Offer 3 meals with 2-3 snacks at regular times each day
• Leave two and a half to three hours between meals and snacks
• Offer only water between meals and snacks to support a good appetite

How to Help Your Child Become a Competent Eater 

Children who are competent eaters (do well with eating) feel good about eating, enjoy mealtimes and eat a wide variety of foods. They follow their own hunger cues to eat as much (or as little) as their bodies needs to grow and develop.  

You can help your child become a competent eater by respecting the different roles that children and parents/caregivers have within Responsive Feeding; an evidence-based philosophy acknowledging that children are born with a natural ability to recognize and respond to hunger cues, therefore they intuitively eat as much as they need to grow and develop in a way that is right for them. When parents follow their roles (outlined below), children are given the opportunity to build on these natural abilities as they grow, becoming competent eaters with positive relationships with food. 

As parents and caregivers, you decide: 

• WHERE to eat: Children should eat most meals and snacks while seated at a table 
• WHEN to eat: Follow a meal and snack routine (avoid extra snacking or grazing) 
• WHAT to eat: Offer a variety of nutritious foods from Canada’s Food Guide 

*Include new foods with familiar foods. Offer a nutritious food you know your child likes at each meal and snack, but avoid serving only “favourite” foods. 

*Toddlers and preschoolers have small stomachs. Offer smaller portions and let your child ask for more if they are still hungry. 

Trust your child to decide: 

• WHICH FOODS to eat: Let your child decide which foods to eat from the foods you offer =
• HOW MUCH to eat (if at all): Trust that your child will eat the right amount for their growth and activity needs 

Plan Meals and Snacks Using Canada’s Food Guide 

• Include a variety of foods (vegetables and fruit, whole grains and protein foods) 
• Offer iron-rich foods two to three times each day, such as beef, chicken, turkey, pork, fish, eggs, legumes (kidney beans, lentils, chickpeas), soy products (tofu, edamame) and iron-fortified cereals 
• Vitamin C can help the body absorb the iron found in plant-based foods (e.g., beans, peas, lentils, tofu). When feeding your baby plant-based sources of iron, try adding a source of vitamin C (e.g., kiwi, strawberries and broccoli) 
• Include a vegetable and/or fruit at all meals and snacks (in a variety of colours and textures) 
• Limit highly processed foods  
• Flavour food with herbs and spices instead of salt or sugar 
• Involve your child in the kitchen 

Beverages 

Continue to breastfeed for as long as you and your child want. While breastfeeding, give a vitamin D supplement of 400 IU daily. 

If your baby is not receiving breastmilk, they can be offered plain, pasteurized, homogenized (3.25% M.F.) cow’s milk as their main milk source at or after 9 months of age. Wait until your baby is doing well with eating a variety of foods (including iron-rich foods at least two or more times a day) before offering cow’s milk. 

Pasteurized whole goat’s milk that is fortified with vitamin D and folic acid may be an alternative to homogenized cow’s milk. However, check with your baby’s health care provider if you are thinking about offering goat’s milk to your baby. 

If fortified soy beverage will be your child’s main milk source, wait until they reach two years of age before introducing it. Until then continue to breastfeed or offer infant formula. 

Plant-based beverages like soy, almond, rice, oat, etc. do not have enough nutrients to support proper growth and development. Check with a registered dietitian (e.g., Telehealth Ontario) for more information about plant-based beverages. 

Limit cow’s milk intake to no more than 750 mL (3 cups) per day.  

If your child does not drink milk or a fortified soy beverage, talk to your health care provider about alternatives and/or supplements. 

Municipal tap water is safe for your baby to drink. Do not give distilled, carbonated or mineral water. If you use well water, make sure it is tested regularly.  

Limit offering juice to babies and young children. It has a lot of sugar and few nutrients, and can cause early tooth decay, even before teeth come in. 

Sippy cups may help prevent spills, but they can also lead to children drinking more, especially when filled with drinks other than water and offered throughout the day. Children who drink too much milk or juice may not be as hungry for foods at meal or snack times. This may result in them missing out on consuming important nutrients. In addition, sipping on anything but water throughout the day can increase the risk of tooth decay. Using an open cup will encourage your child to develop their drinking skills. Give your child sips of breast milk or water in an open cup (they will need your help at first). 

Choking 

Foods that are hard, small and/or round, smooth and sticky, hard to chew or do not easily dissolve in the mouth can cause choking (e.g., whole grapes, raw vegetables, hard pieces of fruit, nuts, popcorn, nut butters, candy). 

Always supervise your child while they are eating. Make sure they are sitting upright and eliminate distractions. Stop feeding them if they are crying or laughing. 

Some foods can be made safer by preparing them in different ways: 

• Spread sticky foods such as peanut butter very thinly 
• Slice grapes length-wise and chop 
• Grate hard pieces of vegetables and fruit (e.g., carrots, apples) 
• Cook raw vegetables to soften 

Avoid these hazardous foods until 4 years of age: 

• Popcorn 
• Dried fruit like raisins 
• Seeds like pumpkin seeds or sunflower seeds 
• Sticky foods like gum or marshmallows 
• Raw vegetables that cannot be grated 
• Small, smooth foods like peanuts, nuts, hard candy, cough drops, ice cubes 

If your baby is choking and can’t breathe, cough or make sounds, call 911 immediately. If you know how to perform infant CPR, begin responding right away. Ask your baby’s health care provider for information on infant CPR training in Algoma. 

Family Meals

• Take the time to sit down and enjoy meals together 
• Eliminate distractions (toys, screens) so that the focus is on eating and talking together 
• Offer your child the same foods that you eat 
• Serve foods family-style so your child is able to choose which foods they want to eat, and how much, from what is offered on the table 
• If your child does not eat what you offer, do not offer something different 
• Avoid bribes, using food as a reward and/or tricking your child by hiding food in other foods 
• Accept that your child may be messy when they eat 

Your child will eat best if mealtimes are relaxed, they do not feel pressured to eat, foods are easy to eat without help, and they are allowed to stop eating when they are full. 

How to help your child become a competent eater

How to Help Your Child Become a Competent Eater 

Children who are competent eaters (do well with eating) feel good about eating, enjoy mealtimes and eat a wide variety of foods. They follow their own hunger cues to eat as much (or as little) as their bodies needs to grow and develop.  

You can help your child become a competent eater by respecting the different roles that children and parents/caregivers have within Responsive Feeding; an evidence-based philosophy acknowledging that children are born with a natural ability to recognize and respond to hunger cues, therefore they intuitively eat as much as they need to grow and develop in a way that is right for them. When parents follow their roles (outlined below), children are given the opportunity to build on these natural abilities as they grow, becoming competent eaters with positive relationships with food. 

As parents and caregivers, you decide: 

• WHERE to eat: Children should eat most meals and snacks while seated at a table 
• WHEN to eat: Follow a meal and snack routine (avoid extra snacking or grazing) 
• WHAT to eat: Offer a variety of nutritious foods from Canada’s Food Guide 

*Include new foods with familiar foods. Offer a nutritious food you know your child likes at each meal and snack, but avoid serving only “favourite” foods. 

Trust your child to decide: 

• WHICH FOODS to eat: Let your child decide which foods to eat from the foods you offer 
• HOW MUCH to eat (if at all): Trust that your child will eat the right amount for their growth and activity needs 

Plan Meals and Snacks Using Canada’s Food Guide 

• Include a variety of foods (vegetables and fruit, whole grains and protein foods) 
• Include a vegetable and/or fruit at all meals and snacks (in a variety of colours and textures) 
• Limit highly processed foods  
• Flavour food with herbs and spices instead of salt or sugar 
• Involve your child in the kitchen 

Beverages 

Canada’s Food Guide recommends making water the drink of choice. Water keeps us hydrated and is important for physical health.  

Drink plain milk for fortified soy beverage with meals.  

Plant-based beverages like soy, almond, rice, oat, etc. do not have enough nutrients to support proper growth and development. Check with a registered dietitian (e.g., Telehealth Ontario) for more information about plant-based beverages. 

Avoid or limit sugary beverages (e.g., juice, pop, slushies, etc.) 

Family Meals

Family Meals 

Research shows that taking the time to sit down and eat with family and friends, free of distractions (e.g., toys and screens), can have many benefits for the whole family: 

• Better nutrition 
• Stronger language skills 
• Better academic performance 
• Healthier relationships with food 
• Lower risk of participating in high-risk behaviours (e.g., substance abuse, violence) 
• Lower risk of depression and anxiety 

Busy schedules can make it hard to find time to sit down together for a home-cooked meal and meaningful conversation, but this powerful family time needs to be prioritized. Not only can the dinner table be a place to instill important family values and promote a sense of belonging. It is a place where families can talk about their day, seek advice, talk about current events, or simply unwind and enjoy some laughter. 

• Take the time to sit down and enjoy meals together 
• Eliminate distractions (toys, screens) so that the focus is on eating and talking together 
• Offer your child the same foods that you eat 
• Serve foods family-style so your child is able to choose which foods they want to eat, and how much, from what is offered on the table 
• If your child does not eat what you offer, do not offer something different 
• Avoid bribes, using food as a reward and/or tricking your child by hiding food in other foods 
• Accept that your child may be messy when they eat 

Cooking with children and teens

Cooking with Children and Teens 

Involving children in planning meals, grocery shopping, growing food and preparing food all provide wonderful hands-on learning experiences. You can teach your child about: 

• Where food comes from 
• Planning meals and shopping for food 
• Following and adapting recipes 
• Preparing foods safely 

Children who are involved in meal preparation are more likely to try new foods, eat better (including eating more vegetables and fruit) and be more confident in the kitchen, now and in the future. If your child starts cooking now, chances are they will keep up this good habit, as they grow older. 

Look for opportunities to involve your child in the kitchen. 

• Finding ingredients in the fridge or cupboard 
• Put paper cups into muffin tins 
• Rinse vegetables and fruit under cool running water 
• Tear lettuce for a salad 
• Mash potatoes  
• Crack and beat an egg 
• Assemble foods (e.g., a simple sandwich, pizza, fruit salad, trail mix) 
• Slice soft foods with supervision 

Fostering positive relationships with food and bodies

Know your feeding role 

• Parents and caregivers decide where to eat, when to eat and what to offer 
• Trust the child to decide which foods to eat from the foods you offer and how much to eat 
• Offer a variety of foods at mealtimes (include at least one food that you know your child will eat, but avoid only serving favourite foods) 
• Focus on enjoying the meal and conversation together rather than what your child is eating 

Remove pressure from eating 

• Eating a variety of foods is a skill that takes time to develop 
• Instead of telling children to “eat one more bite” or “finish your plate”, let them decide when they have eaten enough. Your child will eat best if mealtimes are relaxed and free from pressure 
• Avoid using food as a reward or punishment 

Practice food neutrality 

• Call food by it’s name and avoid labeling foods as “good/bad”, “healthy/unhealthy”, “treats” or “junk food” 
• Moral-based labels can unintentionally cast judgement on personal food choices, which may lead to children feeling shame or guilt around eating, body image concerns, dieting or other eating problems 
• Having a positive relationship with food means being comfortable eating a variety of foods that support both nutrition and enjoyment 

Discover the joys of food 

• Involve your child in growing, shopping or and cooking a variety of foods 
• Provide your child with opportunities to explore a variety of foods using the five senses (look, feel, smell, hear and taste) 
• Prioritize family meals 
• Do not pressure your child to eat food that they don’t want to eat 
• Let your child know that it’s perfectly ok if they don’t like a particular food, but you can remind them that their taste buds will change as they grow and it’s possible that he or she just doesn’t like that food “yet”. 

Be a positive role model 

• Talk about how bodies come in all shapes and sizes, and that all bodies are good bodies that deserve respect 
• Enjoy a variety of foods with your child at mealtimes  
• Be mindful of what you say when your child is listening and avoid sharing personal views about food, dieting and body weight with your child 
• Teach students how to look at media messages and stereotypes critically; how they are usually unrealistic and can negatively impact body image 
• Rethink compliments; focus compliments on unique qualities, abilities or effort instead of appearance 

Move for fun 

• Encourage your child to move in ways they enjoy 
• Focus on how movement can help manage stress, improve sleep and build self-confidence 

Freggie

Our Freggie™ mascot has come to Algoma to further promote healthy eating habits and generate excitement about vegetables and fruit. You will likely see Freggie™ throughout Algoma at various community events and schools.  

Algoma Public Health has also created a fun theme song for Freggie™: 

• Clap, Clap Your Hands for Freggie™! (English Song) 
  Tapez de Mains pour Freggie™! (French Song) 

School lunches

Studies show that well-nourished children are able to concentrate longer and perform better at school. Foods from Canada’s Food Guide provide the nourishment children need to grow, learn and play. Aim for plenty of vegetables and fruit, a protein and a whole grain. Don’t forget a reusable water bottle. 

We all have a role to play: 

• Parents and caregivers provide the food options available to be packed in the child’s lunch. 
• Children decide what and how much to eat from their lunch. It’s okay if they are less hungry on some days than others. 
• Schools decide when and where students eat. 

Involve your child in making their lunch. Kids who help make their lunch are more likely to eat it. 

Balanced School Day: 

Instead of the traditional two recess breaks and a lunch break, students on a balanced school day will have two nutrition and activity breaks. Regardless of how your school organizes their day, children need the same amount of food. The only difference is when the food is eaten. 

Student Nutrition Programs: 

Ask your school if food is ever provided during the school day. Some schools offer a Student Nutrition Program (e.g., lunch or snack program) or something similar. 

Keep it Safe: 

• An insulated lunch bag, thermos, freezer packs and insulated containers help keep cold foods cold and hot foods hot. 
  • Thermos Tip: Warm it up by filling it with boiling water. Once warm, pour out the water and fill it with steaming hot food. 

• Wash all vegetables and fruit before packing. 
• Compost or throw out perishable foods that come back home. Whole fruits and non-perishable snacks can be re-packed. 
• Wash reusable containers and utensils after each use with soap and hot water. 
• Teach your kids to wash their hands before and after eating. 
• Ask the school if they have a policy on food allergies and if there are foods that cannot be sent to school. 

Northern Fruit and Vegetable Program

Algoma Public Health is a proud partner of the Northern Fruit and Vegetable Program, which provides all elementary students within the district of Algoma free servings of vegetables and fruit at least two times a week from January to June. The program aims to increase consumption of vegetables and fruit while also promoting Ontario-grown produce and educating school communities about the importance of vegetables and fruit. 

BrightBites 

BrightBites is a website created by Ontario Dietitians in Public Health to provide school communities with evidence-based information and resources that support positive relationships with food and body image. BrightBites uses a neutral approach to food (one that presents food as morally equivalent and without judgement) and an inclusive approach to bodies (one that ensures all body shapes and sizes feel accepted and welcomed). 

School administrators and school/student councils can use BrightBites to create supportive food climates.  

Educators can use BrightBites to access evidence-based classroom resources (e.g., lesson plans) and tools to create teaching and learning environments that are grounded in neutral and inclusive approaches. 

Campus life

Leaving for university or college is an exciting time filled with new experiences and opportunities. Living away from home can be a big change for students, especially since they are now fully in charge of making their own food choices. 

Staying well-nourished while away at school will help students concentrate longer, perform better at school and maintain positive mental and physical health.

• Helps build healthy blood and tissues for you and your baby
• Reduces the risk for neural tube defects (NTDs) that affect baby’s brain and spinal cord (i.e., spina bifida)
• Taking a daily prenatal vitamin that contains at least 400IU (0.4mg) of folic acid, and no more than one mg, will give you the folic acid you need.
• However, it is still important to get folate from the foods you eat:
  • Spinach, romaine lettuce, collards and mustard greens
  • Beans (kidney, pinto, white or navy), lentils, chickpeas
  • Asparagus, broccoli, green peas, brussel sprouts
  • Oranges, avocado
  • Eggs, sunflower seeds, peanuts, fortified breads and foods made with enriched flour

Food sources of calcium include:

• Recommended amount during pregnancy: 1000 mg calcium & 400 IU of Vitamin D
• Keep your bones strong
• Work together to build strong bones and teeth for baby
• Stress the need to consume two cups of milk or fortified soy beverage daily (= 400 mg calcium + 1/3 of Vitamin D)
• Foods high in these nutrients are encouraged in order to achieve the recommended dose. 
• Food sources of calcium include:
  • Milk or fortified soy or other plant beverages (Note: Soy beverages are comparable in protein to cow’s milk.  Other plant-based beverages such as almond, rice, hemp, etc. are often fortified with calcium and vitamin D, making them comparable to cow’s milk but they are lower in protein.)
  • Yogurt, cheese 
  • Broccoli, bok choy, swiss chard
  • Sardines, salmon (with bones)
  • Tofu, Sesame seeds and almonds

Food sources of vitamin D include:

• Milk or fortified soy  or other plant beverages, fatty fish such as salmon, trout, and sardines, eggs, margarine

• Helps build red blood cells that carry oxygen and iron to your baby 
• Prevents anemia in pregnancy– especially common in 3rd trimester, which is why routine blood work is important in pregnancy
• Take a daily prenatal/multivitamin that has 16-20 mg of iron
• Food sources of iron include:
• Meat, poultry and fish—these contain heme iron, which is better absorbed
• Beans, lentils, eggs, tofu, nuts and seeds, iron fortified grain products—contain non-heme iron, which is not absorbed as well

• Eating foods high in Vitamin C at the same time as non-heme/meat sources of iron can improve absorption 
• Some foods include:
• Oranges, grapefruit
• Tomatoes, tomato sauce, red peppers, broccoli