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For thousands of years, humans have thrived without “baby food” (which was invented in the late nineteenth century). Think about it: the human race has made it this far largely on whole food. Only in recent decades have we begun overthinking and overprocessing our foods, which has led to chronic dieting, chronic disease, disordered eating, body distrust, and epidemic confusion about the best way to feed ourselves and families. Eating is an innate skill that has been overcomplicated by marketing schemes and a dieting culture. It’s time to leave the dieting culture behind for the whole family. It starts with the baby’s first biteWe are all Born to Eat and it seems only natural for us to start at the beginning—with our babies. When babies show signs of readiness for solid foods, they can eat almost everything the family eats and become healthy, happy eaters in the process. By honoring selfregulation (also an innate skill) and focusing on a whole food foundation, we can foster healthier children, parents, and families.You don’t have to cook another entire meal to feed just baby, nor blend everything you eat into a puree to support healthy growth in an infant. With a little patience, presence, and skill, you can transform nearly any family meal into a babyfriendly food. Who knew a little planning could have the whole family eating together, and better?Aside from the United States, most countries are accepting of babies starting of solids with the foods of the family. With a focus on selffeeding and a babyled weaning approach, nutritionists and wellness experts Wendy Jo Peterson and Leslie Schilling provide agebased advice, stepbystep instructions, help for parents, and easy recipes so you can ensure that your infant is introduced to healthy and tasty food as early as possible.
Praise for BORN TO EAT “Born to Eat answered all my questions about baby-led weaning Leslie and Wendy Jo will help parents raise children who feel good about food and their bodies, which is preventative medicine at its best I wish this book had been around when my daughter was a baby! Highly recommended for new parents.” —Katja Rowell, MD, author of Helping Your Child with Extreme Picky Eating “What comes over in this easy-to-read book is that moving on to solid foods should be a positive experience, and that we can trust our babies to know their own bodies By choosing healthy foods and being present and purposeful at shared family mealtimes, we can feel confident to sit back and let our children make their own discoveries and decisions—because we are all Born to Eat ” —Gill Rapley, PhD, coauthor of Baby-Led Weaning “Born to Eat emphasizes two of the most important aspects of child feeding that also happen to be lacking in our society today: connection and trust Leslie and Wendy Jo combine their professional experience with their parenting wisdom to remind us that feeding our children is supposed to be a simple, fun, and nurturing experience, rather than one of stress, guilt, and worry Born to Eat protects a child’s ability to self-regulate their intake and nurtures their innate curiosity of food For any parents considering the baby-led weaning approach or an approach that fosters a healthy relationship with food for the entire family, Born to Eat is a must!” —Lindsay Stenovec, MS, RD, CEDRD, owner of Nutrition Instincts & founder of The Nurtured Mama Club “Problem solved! Born to Eat is like a trustworthy friend showing you the ropes of feeding your infant with love and compassion As new parents, we care deeply about doing what's best for baby, but food can be especially overwhelming Read this book and experience the joys of watching your child explore eating with curiosity and engagement Leslie and Wendy Jo give you the information you need and the permission to make it work for your family through the years.” —Rebecca Scritchfield, author of Body Kindness “Born To Eat is a must-read for anyone thinking about trying baby-led weaning It's a practical guide that provides simple, actionable steps for each stage of the process and addresses all of the common questions and fears that many parents have.” —Lindsay Livingston, RD, founder of The Lean Green Bean blog Disclaimer This book contains suggestions and advice for starting solid foods with your infant It is not a substitute for medical care or medical advice All infants and families are different, so please discuss this process with your pediatrician and other members of your support team Copyright © 2017 by Leslie Schilling and Wendy Jo Peterson Illustrations by Holly Kennedy All rights reserved No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes Special editions can also be created to specifications For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation Visit our website at www.skyhorsepublishing.com 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file Cover design: Jenny Zemanek Cover photo credit: iStock Print ISBN: 978-1-5107-1999-6 Ebook ISBN: 978-1-5107-2001-5 Printed in China To CC and Anya: Because of you, we’ve embraced our own good-enoughness knowing that is the surest way for you to claim your own Never forget that you are fearfully and wonderfully made, our loves You two brought Born to Eat to life, and we pray that you will confidently enjoy each bite this life has to offer And To B and B: You’re the most supportive and loving copilots two rule-breaker women could ever ask for Thank you for not only trusting us on this journey with your favorite baby girls, but also showing the world there are Born to Eat dads, too CONTENTS Introduction Part 1: The Born to Eat Foundation Chapter 1: We Are Born to Eat Chapter 2: Benefits of the Self-Feeding Approach Chapter 3: Born to Eat Building Blocks Chapter 4: Support and the Born to Eat Commitment Part 2: The Born to Eat Baby and Child Chapter 5: It’s Go Time (6 Months—The Pre-Eating Beginner) Chapter 6: Exploration (7 to 8 Months—The Beginner) Chapter 7: This Stuff Is Tasty (9 to 12 Months—The Novice) Chapter 8: I’m on the Move (12 to 24 Months—The Pre-Advanced Eater) Chapter 9: I Don’t Like That … Today (24 to 36 Months—The Advanced Eater) Part 3: The Born to Eat Family Chapter 10: It’s a Family Affair Chapter 11: What You Chew Is Up to You—Choosing Foods for Your Family Chapter 12: Family Meals and Meal Planning Chapter 13: The Learning Plate Part 4: The Born to Eat Kitchen Chapter 14: Our Favorite First Foods Chapter 15: Breaking the Fast Chapter 16: Lunch Box Chapter 17: Family Dinners Conclusion About the Authors Acknowledgments Index Conversion Charts Born to Eat Basics Handout locally sourced, 130 organic, 128 –130 overly processed, 4 processed, 4 real, 4 safety, 144 –145 seasonal, 131 –133 whole, 4 , 13 –14 , 56 Formula, 32 Freezer, 140 , 141 , 142 Freezing, 132 –133 Freshness, 130 Frittatas, 182 –184 Fruit, 109 , 131 , 164 Fruit bowl, 140 , 141 , 142 Fruit juice, 97 –98 Fruit kebabs, 205 –206 Fruit leather, 209 –210 Fruits, 58 G Gagging, 31 –32 , 63 –64 Gag reflex, 22 , 23 Game meat, 59 Gardening, 129 –130 Goat cheese, 65 Grapefruit, 135 Grape juice, 97 Grapes, 164 Gratitude, 16 –18 Greek Yogurt Egg Salad, 197 Green beans, 59 , 91 , 167 , 230 Greens, 109 , 164 Grilled cheese, 90 Grilled Salmon, 175 –176 H Hamburger fingers, 173 –174 Hamburgers, 173 –174 Hash browns, 90 Henry, Jacqueline, 22 , 54 Herring, 73 Hiding food, 83 , 117 Homemade Fruit Leather, 209 –210 Honey, 65 Honeydew, 135 Hot dogs, 165 Hudnall, Marsha, 111 Hummus, 90 Hunger and Fullness Gauge, 122 –123 I Introduction of foods, 33 Iron, 21 , 26 , 55 –57 , 61 J Jane Gray’s Porcupine Meatballs, 215 –216 Janet’s Pumpkin Bites, 189 –190 Juice, 97 –98 K Kiwi, 58 , 59 , 90 , 135 L Lamb, 59 Landers, Ann, 26 Lemon Chicken & Veggie Penne Pasta, 214 Lentils, 57 , 59 Lentil soup, 90 Leslie’s Easy-Peasy Roasted Potatoes, 225 –226 Leslie’s Overnight Oats with Jam & Dates, 185 –186 Letters, caregiver, 43 –45 Lettuce, 164 Locally sourced foods, 130 Lunch, 193 –210 Lunch box card, 113 Lunch meat, 65 M MaltOMeal, 57 Mandarin oranges, 90 Mango, 58 , 135 Meal planning, 138 –139 , 145 –148 Meals per day, 32 Meal time, 34 Meatballs, 215 –216 Mess, 39 –42 Microwave, 167 –168 Milestones, 83 Milk, 65 Mixed meals, 33 Money, 129 Muffins, 187 –188 N New parent stress, 125 Nonstick pans, 143 Novice self-feeder, 82 –92 Nutrients in advanced-eater stage, 105 –108 in beginner self-feeding phase, 72 –75 in novice self-feeding phase, 88 –89 nutrition vs., 97 –99 in pre-eating beginner stage, 55 –57 Nutritional quality, 25 –27 , 153 –154 Nuts, 164 Nutty Banana Parfait, 178 O Oats, 185 –186 Olive oil, 59 Olives, 59 , 91 Omega-3 fatty acids, 73 Onions, 135 , 230 Orange, 58 , 60 , 90 Orange Cottage Cheese Muffin, 112 Orange juice, 98 Organic food, 128 –130 Orthorexia, 134 Overly processed food, 4 P Palmar grasp, 63 Pans, 143 , 144 Pantry, 139 , 140 , 141 , 142 Papaya, 58 , 135 Parenting style, 96 Parfait, 112 , 178 Parmesan Roasted Cauliflower / Broccoli, 229 Peaches, 168 Peanut butter, 112 Pears, 59 , 91 , 164 Peas, 135 , 165 , 167 Picky eating, 99 –101 Pincer grip, 63 , 79 Pineapple, 58 , 135 Plate, 98 –99 , 108 Plate Method, 98 , 145 Pollan, Michael, 180 Poo, 87 Pork, 59 , 177 Portion size, 34 Potassium, 108 Potato, 90 , 91 , 225 –226 , 230 Pots, 143 Pre-advanced eater stage, 93 –101 Pre-eating beginner, 49 –67 Premature infants, 50 Presence, 15 –16 Pretzels, 90 , 112 Probiotics, 75 Pumpkin, 189 –190 Purposefulness, 15 –16 Q Quesadillas, 203 –204 Quinoa “Pantry” Salad, 201 –202 R Rapley, Gill, 22 Raspberries, 58 , 59 , 164 Real food, 4 Reclined position, 82 Refrigerator, 140 , 141 , 142 Responsive feeding, 15 Ricotta, 90 , 91 Roasted Pork Loin with Dijon Apricot Glaze, 177 Roasted potatoes, 225 –226 Roasted vegetables, 230 Roosevelt, Eleanor, 161 Rotisserie Four Ways, 213 –214 Rowell, Katja, 19 , 37 , 115 S Safety in advanced-eater stage, 104 –105 in beginner self-feeding stage, 72 food, 143 –145 in novice self-feeding stage, 86 in pre-advanced eater stage, 94 –95 in pre-feeding beginner stage, 53 Salmon, 73 , 74 , 91 , 175 –176 Sardines, 73 Satter, Ellyn, 36 , 91 Sausage, 90 , 165 , 192 Scritchfield, Rebecca, 11 , 30 Seafood, 66 , 89 See also Fish Seasonal foods, 131 –133 Seinfeld, Jerry, 105 Selenium, 88 –89 Self-care, 119 –123 Self-feeding baby-led weaning vs., 12 benefits of, 19 –27 defined, 4 as messy, 39 –42 questions about, 30 –36 support in, 41 –42 Self-observation, 119 Self-regulation, 14 –15 , 96 Shaming, 41 Shepherd’s Pie, 223 –224 Shopping, 134 –135 Shrimp, 64 , 73 Sign language, 80 –81 Simple Shepherd’s Pie, 223 –224 Simple & Versatile Frittatas, 182 –184 Single Crust Chicken Pot Pie, 219 –220 Smalley, Gary, 102 Smell, 151 Smoothie, 112 Solid foods, 50 –51 Spaghetti, 91 Spicy food, 76 Spinach, 164 Spoon, 62 Squash, 230 Steak, 57 , 61 , 169 –170 Steamed vegetables, 167 –168 Storage, 143 Strawberries, 58 , 59 , 164 Support, 41 –42 Sweet potato, 59 , 64 , 90 , 167 , 230 Szasz, Thomas, 49 T Tart cherry juice, 97 Taste, 151 Teething, 84 –85 Texture, 54 , 85 , 150 –151 , 152 Toast, 59 Tomato, 58 , 59 , 90 , 112 , 132 –133 , 165 , 230 Trail mix, 112 Tribole, Evelyn, 118 Trout, 73 Trust, 16 –18 , 124 Tuna, 59 , 66 , 73 , 90 , 198 Turkey, 59 V Variety, 111 –112 Vegetables cooking, 34 in pre-eating beginner stage, 58 roasted, 230 seasonal, 131 steamed, 167 –168 Vitamin D, 74 , 107 W Walnut, 73 Walsh, Matt, 9 Water, 106 –107 Weaning baby-led, 12 defined, 4 Weight concerns, 24 –25 , 78 –79 , 108 Weinstein, Miriam, 137 Wendy Jo’s Dissected Salad, 199 –200 Wendy Jo’s Orange Cottage Cheese Muffins, 187 –188 Whole food, 4 , 13 –14 , 56 Woolf, Virgina, 193 Y Yogurt, 59 , 64 , 90 , 91 , 112 , 178 , 197 , 207 –208 Z Zinc, 74 , 88 , 151 Zucchini, 167 , 230 Zucchini Fries, 227 –228 Zucchini fritters, 90 CONVERSION CHARTS METRIC AND IMPERIAL CONVERSIONS (These conversions are rounded for convenience) OVEN TEMPERATURES Fahrenheit 225° 250° 275° 300° 325° 350° 375° 400° 425° 450° Celsius 110° 120° 140° 150° 160° 180° 190° 200° 220° 230° Gas Mark ¼ ½ BORN TO EAT BASICS HANDOUT Developmental signs of feeding readiness can include: • Independently sitting up • Absence of tongue thrust • Grasping items with more hand control • Putting toys to his or her mouth • Demonstrating an interest in table foods Safety Checklist • We have taken Infant CPR • We understand the difference between a gagging infant versus a choking infant • We are present and eating with our baby • Baby is in a secure, upright seat during mealtime • We have tested the temperature and texture of each food offered • We are allowing baby to self-feed and not putting our fingers into their mouth Check out chapters 5 –9 for feeding stages, checklists, and food progressions Division of Responsibility • Baby Decides: What & How Much • You Decide: When, Where & What Is Offered Check Your Expectations • Be patient with every bite and every mealtime • Adjust mealtimes to support a happy and alert baby • New foods can take multiple trials before a baby accepts a new food, so don’t give up • There’s no such thing as a perfect food, a perfect meal, or a perfect eater • Don’t worry about how much baby is eating; every child is different, so instead look for cues of hunger/fullness and let your child be the guide Things to Avoid • Suggesting one more bite or encouraging a child to eat more • Foods that can pose a choking risk, such as, whole grapes, nuts, spoonfuls of nut butters, hard vegetables or fruits, or dried fruits, see pages 164 –165 in book for our extensive list on choking hazards and how to create a safer bite for your baby Building the Baby Plate High Iron/Protein + High Energy + Fruit/Veggies Please refer to Chapter 14 of Born to Eat for appropriate food preparations and serving suggestions ... favorite baby girls, but also showing the world there are Born to Eat dads, too CONTENTS Introduction Part 1: The Born to Eat Foundation Chapter 1: We Are Born to Eat Chapter 2: Benefits of the Self-Feeding Approach Chapter 3: Born to Eat Building Blocks... adult are present and eating together at a table How to Use This Book Born to Eat is divided into four parts Part One will take you through the background of a Born to Eat approach, including the background on baby food,... the science behind a self-feeding or baby-led approach, and tools for preparing for your Born to Eat journey Part Two has five chapters each devoted to eater stages from the pre-eating beginner to the advanced eater If you’re little one is