Infant Nutrition - Making Your Own Baby Food

I am a first time mom and my daughter is about to be 7 months old. We waited until 6 months to start solids, breastmilk only until then. I was so nervous about the transition to solids but she was ready. She had good head control, was sitting with support, was very interested in what I was eating, and the "extrusion reflex" had stopped. More info about that here.

I felt confident in my ability to continue to breastfeed and make my own baby food, so I went for it! I had purchased the Baby Bullet when we were pregnant so that is what I use. Don't feel like this is necessary though, a plain 'ole blender will do just fine!

We started with iron fortified cereal mixed with breastmilk as her very first food. I used oatmeal (because of the whole arsenic in rice scare) and I did not make my own. I felt it would be easier and just as good if I bought this from the store. The brand we use is Earth's Best Organic. I first mixed 1 Tablespoon of cereal with 3 Tablespoons of breastmilk and I have gradually reduced the amount of breastmilk. We are at 1 T cereal with 1 1/2 to 2 T breastmilk. She does really well this!
We follow the American Academy of Pediatrics recommendations for waiting 4 days to introduce a new food to make sure she does not have an allergic reaction to anything. The first food after cereal that we introduced was squash, because it's what I had on hand. It's so easy to make your own. All you do is boil the heck out of it and then blend it up with some water. Fruits like bananas and avocados don't even need a blender...just mash 'em up! She has done so well with the transition and has loved almost everything we have tried. So far, we have tried squash, green beans, avocado, green peas, bananas, and carrots. Apples are coming up!

When I first started I also had a lot of questions about timing and scheduling. When does she breastfeed? When does she eat solids? Will I lose my supply? How do you gradually wean? While I still don't know all the answers I can give you a basic schedule and what works for us.
6:30-7 AM Wake up                             Breastfeed
Between 8:30-9:30 AM Snack              Cereal mixed with breastmilk
10:30-11 AM Lunch                              Breastfeed
3:30-4 PM Dinner                                 Breastfeed
Between 5-6 PM Snack                        Pureed vegetable or fruit
7:30-8 PM Bedtime                              Breastfeed

I still "dream feed" her at night before I go to bed so my supply won't decrease, but it's not necessary. Now, I realize that everyone does this differently, but this has been working for us. The between times are a very rough estimate...I never stick to hard and fast schedules. Plus, a lot of the time she is at daycare and it can really vary there. I know she will get her cereal mid-morning and that breastmilk will be offered first, which are my main concerns. The reason I want breastmilk offered first is because I am not actively weaning her off of breastmilk. My goal is to breastfeed for 1 year, so I don't want her to get used to getting full on solids. I want the solids to be secondary.

What about storage? Here is a great resource.
What about recipes? Here is a great resource. The Baby Bullet also comes with a great booklet that has tons of easy recipes.
More recipe websites: Cooking Light and Parents.com but make sure you are choosing age appropriate recipes!

This is my favorite resource for making and storing homemade baby food!
Here is a great resource for raising healthy kids!

Consumer Question: Coconut Oil

So many people ask me about coconut oil and if it is as healthy as people say it is on the internet. Well, let's talk about that!

Coconut oil is 100% fat. It is a saturated fat...you know, the "bad" fat. One tablespoon of coconut oil provides 117 calories, 13.6 g of total fat, 11.8 g saturated fat, 0.8 g monounsaturated fat, 0.2 g polyunsaturated fat, 0 g protein and carbohydrates, and trace amounts of iron, vitamin E, and vitamin K. What is also interesting about coconut oil is that 65% of its fats are represented as medium-chain fatty acids, which means they don't have to be broken down into single fatty acids to be absorbed by the body. Virgin coconut oil is high in lauric acid, which raises both good and bad cholesterol.

Learn all about oils here

Studies have shown that coconut oil can be effective in weight loss, neurological conditions, and possibly cardiovascular disease. There is somewhat limited research regarding this though, so my argument is that there is not yet enough scientific evidence to back the health claims made about coconut oil.

So?

My suggestion would be to consume more mono and polyunsaturated fats (like olive or canola oil, nuts, seeds, avocados) than coconut oil and other saturated fats until its health benefits can be proven. If you like coconut oil then stay away from products that contain partially hydrogenated coconut oil (the further processing of coconut oil transforms some of the unsaturated fat to trans fat) and choose virgin coconut oil and use it in moderation. You still want to limit the amount of saturated fat you consume. Do I think coconut oil will hurt you? No, and it may even prove to be a superfood but until then we know that olive and canola oil are safe and healthy...and cheaper! :)

Resources: 

1. Newgent J. Coconut Oil - What Is It All About?, The Academy of Nutrition and Dietetics website, 2013. http://www.eatright.org/Public/content.aspx?id=6442477202. Accessed February 27, 2014.

2. Jacob A. Coconut Oil - Learn More About This Superfood That Contains Healthful Saturated Fats. Today's Dietitian. 2013;(10): 56.
http://www.todaysdietitian.com/newarchives/100713p56.shtml

Paleo Diet: The truth about this popular diet

The Paleo Diet is a popular fad that is based on the assumed eating patterns of our hunter-gatherer ancestors. This diet does have some pros but I want you to consider the cons as well.

The principles of this diet are to consume lots of fruits and vegetables, grass-fed meats, fish/seafood, eggs, nuts and seeds, and healthy oils like olive and flaxseed oil. The "do not eat" list includes grains, legumes (including peanuts), dairy, refined sugar, potatoes, processed foods, salt, and refined vegetable oils.

Pros: Limits processed food consumption, encourages fruit and vegetable consumption, eliminates added sugar and sodium

Cons: Eliminates whole grains, dairy, and legumes which all have essential nutrients. There is not much research that supports the diet and it eliminates food groups that do have solid research to support them. The diet exceeds the suggested amount of fat per day. Overall, the diet could also cost more money due to the buying of more fish, grass-fed meats, dairy-free, and grain-free products.

What essential nutrients could you be missing out on?
          Calcium - keeps bones healthy, helps muscles move, and helps nerves carry messages
          Vitamin D - keeps bones and teeth healthy and helps the immune system work propery
          B vitamins - keeps nerve and blood cells healthy

Although these essential nutrients can be found in other foods that are included in the diet, you would have to consume a much larger quantity of them in order to meet the daily required amounts. 

Will it cause weight loss?

 Maybe. If you usually eat a diet heavy in sugary treats, processed meals, and refined carbs (like white bread and chips) then you will probably see a reduction in weight. But if you already consume a diet full of fruits and vegetables, lean proteins, and whole foods then you may not see a difference in weight. In fact, it may prevent healthy eating habits that come naturally (like having low fat yogurt and berries for a snack).

So, what is the bottom line? 

Instead of eliminating whole food groups like dairy and grains, consume an appropriate portion size of each food group.  

You need: 2 cups fruit

                  2 1/2 - 3 cups of vegetables

                  6-8 oz of grains (preferably whole)

                  5 1/2 - 6 1/2 oz of protein

                  3 cups of dairy

                  5-7 teaspoons of healthy oils

Remember: the best way to ensure a healthy lifestyle is to eat a balanced diet with lots of variety in the appropriate serving sizes. Don't forget to add 30 minutes a day of physical activity too!

Resources: 

1. United States Department of Agriculture website. http://www.choosemyplate.gov/. Accessed February 2, 2014. 

          2. Denny, S. Should We Eat Like Our Caveman Ancestors?, 2013. Academy of Nutrition and Deitetics website. http://www.eatright.org/Public/content.aspx?id=6442471551. Accessed February 2, 2014.

          3. Hiatt, K. Paleo Diet Overview, 2013. US News website. http://health.usnews.com/best-diet/paleo-diet. Accessed February 2, 2014.
     4.Cordain, L. The Paleo Diet. http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/. Accessed January 31, 2014. 

         5. Melnick, M. Paleo Diet: Healthy or A Hoax?, 2013. Huffington Post website. http://www.huffingtonpost.com/2012/09/20/paleo-diet-healthy_n_1898529.html. Accessed January 31, 2014.