Nourish to Flourish: A Dietitian’s Guide to Helping Your Baby and Family Thrive During Nutrition Month 

Nourish to Flourish: A Dietitian’s Guide to Helping Your Baby and Family Thrive During Nutrition Month 

Curious how to nourish to flourish with your baby this Nutrition Month (and every month?!) Discover Registered Dietitian Jennifer House’s tips to help your little one develop a love for food. 

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March is Nutrition Month in Canada, and this year’s theme, “Nourish to Flourish,” reminds us that food is more than just fuel. It’s the foundation of lifelong physical and mental health and social connection. As parents, our choices around feeding our babies and families can have a lasting impact on their well-being.

At First Step Nutrition, we’re dedicated to helping parents navigate Baby-Led Weaning (BLW), manage picky eating, and build stress-free mealtime routines. Whether you’re introducing solids or dealing with a toddler who only eats crackers, we’ll guide you through real-life, practical strategies to nourish your little one so they can flourish!

The Benefits of a Nourishing Diet for Babies

A well-balanced diet in infancy supports both physical and cognitive development. 

Here’s how nutrient-rich foods help your baby flourish:

• Boosts Brain Development – Healthy fats (avocados, salmon) fuel brain growth.
• Strengthens Immunity – Nutrients like vitamin C, iron, and zinc help protect against illness.
• Supports Growth – Protein and healthy carbs give babies the energy they need to thrive.
• Encourages a Love for Healthy Foods – Early exposure to different flavours and textures makes babies more open to trying new foods later on.

When Can Babies Start Eating Solid Foods?

One of the biggest questions parents have is: “Is my baby ready for solid foods?”

According to Health Canada and the Dietitians of Canada, babies are generally ready to start solids around six months of age. But every baby is different! Instead of focusing on a specific age, look for these signs of readiness:

✔ Sitting up with little or no support

✔ Having good head and neck control

✔ Showing interest in food (reaching for it, watching you eat, opening their mouth when food is near)

✔ Being able to bring food to their mouth independently

✔ Losing the tongue-thrust reflex (meaning they no longer automatically push food out with their tongue)

If your baby shows these signs, they’re ready to start exploring solid foods! BLW encourages self-feeding from the start, which helps babies develop motor skills, confidence, and a love for food.

Read this post for more info on the best age to start solids.

How to Serve Nutrient-Rich Foods to Your Baby

One of the best ways to nourish your baby so they can flourish is by offering a variety of whole, nutrient-dense foods right from the start. Early exposure to different flavors and textures helps expand their palate and build healthy eating habits. 

Here’s how to serve some of the best first foods for BLW:

 Avocado 

✔ Serve ripe avocado mashed, or cut into thick wedges and rolled in ground flax, nuts or infant cereal for grip.

✔ Packed with healthy fats essential for brain development.

Tofu

✔Slice firm tofu into strips and fry in a pan with some oil and desired spices.

✔Great source of plant-based protein and also contains iron.

Sweet Potatos 

✔ Roast or steam until soft, then serve in thick strips or mashed.

✔ High in vitamin A, which supports eye and immune health.

 Carrots

✔ Steam or roast until soft and cut into stick shapes for easy grasping.

✔ A great source of beta-carotene, which converts to vitamin A.

 Chicken 

✔ Serve shredded or in soft, slow-cooked strips for babies to hold.

✔ Provides iron and zinc, essential for brain development and growth.

 Bananas 

✔ Serve whole with a small piece of peel at the bottom for grip, or cut lengthwise into quarters.

✔ Rich in potassium, great for muscle and heart health.

Each baby is different, so watch for your baby’s cues and adjust textures as needed!

Read this post outlining the 16 best first foods for baby-led weaning.

Choking, Allergy, and Intolerance Tips

Safety is always a top priority when introducing solids. Here’s how to minimize risks:

 Avoid Choking Hazards:

• Offer soft, cooked foods instead of raw, hard foods.
• Cut round foods (grapes, cherry tomatoes) into quarters.
• Avoid whole nuts, popcorn, and hard chunks of raw vegetables.
• No honey before age 1 (risk of botulism) 

Read this post for more how to tell the difference between gagging and choking, and how to prevent choking.

Understanding Allergies vs. Intolerances

Many parents worry about food allergies, but some babies may actually have a food intolerance instead. 

Here’s how to tell the difference:

Food Allergy (Immune System Reaction)

✔ Caused by the immune system reacting to a food protein.

 Symptoms may include:

• Hives
• Swelling (especially around the face and mouth)
• Vomiting or diarrhea
• Wheezing or difficulty breathing
•  Can be life-threatening (risk of anaphylaxis).

 Common allergens include:

• Peanuts: Read my top tips for introducing peanuts to babies here.
• Eggs
• Dairy
• Soy
• Wheat
• Fish and shellfish
• Tree nuts (almonds, cashews, walnuts, etc.)

Food Intolerance (Digestive System Reaction)

✔ Caused by the digestive system struggling to process certain foods.

 Symptoms may include:

• Bloating
• Gas
• Diarrhea
• Stomach pain
• Fussiness or discomfort after eating certain foods
• Not life-threatening, but can cause discomfort.

Common intolerances include:

Lactose intolerance (difficulty digesting dairy)

Sensitivity to certain fibres or sugars

3 Additional Tips for Stress-Free Family Meals

Feeding babies isn’t just about nutrition; it’s also about creating positive mealtime experiences that help shape a lifelong relationship with food.

1. Follow the Division of Responsibility in Feeding

• Parents decide what, when, and where food is offered.
• Babies decide how much to eat.
• This reduces mealtime battles and allows babies to develop self-regulation skills.

If you’re having troubles your child wanting to try new foods, check out this post on getting your child to try new foods without a battle.

2.  Let Babies Explore. Messy eating is a good thing as it helps babies learn about texture and taste. 

3. Prioritize Family Meals

Eating together helps children develop healthy habits and strengthens family bonds.

There are soooo many benefits to having regular family meals together as your child grows, from better grades to a healthier diet and even a decreased chance of risky behaviours. Read my post on how to make family meals easier.

Final Thoughts: Nourish to Flourish

This Nutrition Month, embrace the Nourish to Flourish philosophy by offering your baby a variety of nutrient-rich foods in a safe, baby-led way. Every meal is an opportunity to support growth, encourage curiosity, and foster positive food experiences.

Want more expert BLW tips? Download my free guide: “7 Easy Baby-led Weaning Recipes your little one will love”