What are the diet recommendations amongst the varying ages? For newborn babies up to 6 months, either breast milk or formula (or a mix of both) is recommended. If a baby is solely breastfed, it is recommended that they get vitamin D drops supplemented, which are available over the counter. At about 6 months, more foods can be introduced. Start with soft, cooked foods that baby can easily chew and then swallow. This often includes purées and mashes. Try to avoid small, hard foods that can be hard to chew and can be a choking hazard! At 6 months, you can also start slowly introducing high-allergen foods like nuts, eggs and soy. Honey and unpasteurized foods should be avoided at this age (until the baby is about 1 year old). Juices and sodas should be avoided or at least limited at this age (and all ages) due to the low nutritional value and high sugar content.
As kids continue to grow, it’s encouraged that they continue to eat a diet with plenty of fruits, vegetables, whole grains, dairy and a variety of protein sources (both animal and plant-based). Family meals at home have proven beneficial for growing children but when eating out, there are also some tips and tricks to consider. Portions at fast-food places and restaurants are often large and with higher proportions of fat, salt and calories. Try adding or substitute fruits and vegetables instead of fried sides and opt for water or plain milk or dairy if it’s an option.
One of the easiest and most important things to teach children before meals is hand washing. Hand hygiene is a very important and vital part of food safety. After returning from the grocery store, meat and dairy should be promptly put in the refrigerator. They should not stay in hot vehicles for long times as bacteria can grow very quickly! It’s important to make sure foods are cooked fully. No raw or undercooked eggs or meats for kids. The ideal temperature to cook the meat depends on the specific type of meat, but it’s usually about 165° F. Surfaces where raw foods have been handled should be thoroughly cleaned to avoid contamination. Staying healthy involves eating a balanced diet for each stage of life. Not only does the food matter, but also the safe handling of food, so be sure to keep these points in mind during your next family meal!
Dr. Adonai Paz is a resident physician who sees patients of all ages and provides obstetrical services at Lone Star Family Health Center, a non-profit 501(c)(3) Federally Qualified Health Center operating facilities in Conroe, Spring, Willis, Grangerland, Huntsville and Magnolia and serving as home to a fully integrated Family Medicine Residency Program to increase the number of Family Medicine physicians for Texas and our community.