La nutrition and correct nutrition has always been the subject of discussion among specialists, who foods are better, what foods should be restricted, but what happens when it comes to Child nutritionIn childhood, in addition to choosing foods, the context, family habits and parenting attitudes in front of food. Food is influenced by traditions, food availability and fashions, so they proliferate Myths that confuse. In the face of this "noisy" conversation, the pediatrician and the nursing team must be the qualified reference to resolve doubts and personalize recommendations.
In the first thousand days of life, food acts as a true “window of opportunity”: impacts growth, neurological development and future risk of over weight or deficiencies. In addition, it is the period in which they are consolidated eating patterns that endure. Therefore, today we are putting common beliefs under the microscope and adding practical guidelines based on the best available evidence, avoiding references to a specific year as much as possible so that the information is always current.
Here are six common beliefs to the test:
1. There is only one way to start with solids - False:
The Conventional says that babies should start eating solid foods when they reach 6 months with rice cereal, and then gradually introduce the soft vegetables, followed by the pureed fruit.
In some cultures, mild herbs and spices are introduced to babies at an early age to gradually increase their tolerance. It is also important to introduce the meat at an early stage to avoid anemia.
While many parents think that purees are the only option, the introduction of chunky food product is essential for healthy development. Learn to chewEither with the teeth or the gums, it strengthens the muscles of the jaw and helps with the development of speech.
Some parents practice an approach known as "baby weaning," which is another term for allowing a child to begin self-feeding with their hands. Some foods to try if you are following this approach include steamed carrots, cucumbers, and slices of bread.
Update with evidence: Complementary feeding can be started between the ages of 4 and 6 months If the baby shows signs of readiness (holds head, sits with support, shows interest in food, and loses extrusion reflex), prioritize foods rich in iron and zinc (meat, legumes, fish) and offering progressive textures. There is no rigid order of food to start with; variety and progress are more important textures than the puree itself.
2. Children need whole milk - true and false
Milk is the most important food for a child in the first year of life and continues to be very important in the following years. Milk is rich in calcium which is important for the growth of bones and teeth, and calcium is easier to obtain from milk than from plant foods.
Children under 12 months of age should drink breast milk or formula. After one year, children can drink whole milk and, in some cases, consider the goat's milk.
Key nuances: Cow's milk should not replace a varied diet. "Growing-up milks" do not provide and advantages If there is a balanced diet and often add sugarsIn special cases (allergies or strict vegetarian guidelines), it is advisable to consult with your pediatrician. fortified alternatives and the possible supplementation of vitamin D and other micronutrients.
3. Fish is food for the brain - true
The saying that fish is good for the brain stems from relatively recent discoveries about the nutritional qualities of fish. Omega 3 fatty acids, which are found in abundance in blue fish.
Two of the fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are particularly vital for brain development as DHA fats make up over 30 percent of our brains and DHA and EPA make up over 70 percent of a newborn.
Recent studies have shown that 85% pregnant women and children are not getting enough omega 3 fatty acids in their diets.
Maintaining adequate amounts of DHA in the body is intended to contribute to and maintain a baby's brain health, improving his eyesight, and helping his verbal skills. It also reduces the risk of preterm labor, which is why it is important for both a healthy mother and her baby.
Practical precaution: prioritize fish little (sardine, small mackerel, salmon) due to their lower content of mercury. Avoid large predators in early infancy. Salmon is a suitable choice from the ages of 6 months.
4. Fresh is the best - false
Some families find that the household budget simply does not extend to fresh vegetables - let alone organic. But it seems that many frozen vegetables are just as nutritious, or in some cases even more nutritious, than fresh ones. Frozen vegetables are usually processed within a few hours of harvest and few nutrients are lost in the freezing process, therefore they maintain their high vitamin and mineral content. Another way to preserve the vitamin content of vegetables is by steaming rather than boiling them, which filters out the nutrients.
Helpful hint: choosing canned vegetables no salt added and fruits in their natural juice (not in syrup). Gentle cooking techniques (steamed, oven baked, sautéed with olive oil) help maintain micronutrients.
5. Bad foods should be kept out of reach - false
With childhood obesity it increasingly leads many parents to lock up unhealthy snacks, hand out cookies and chips in carefully dosed amounts. But a research study shows instead that if a parent restricts a food, children just want it more. Other studies show that children whose food is severely restricted at home are much more likely to binge when they have access to prohibited foods.
Behavioral approach: better to build an environment where what abounds are healthy food and teach to recognize hungry y satietyRegular, pressure-free offerings of vegetables, fruits, and legumes, along with adult example, improve actual acceptance without the "forbidden effect."
6. Breastfeeding prevents ear infections - real
Ear infections are one of the main reasons babies take antibiotics, which can weaken their immune systems. However, researchers at the State University of New York have found that exclusively breastfed babies have a lower risk of otitis media (middle ear infections).
Ear infections are common in all children, but the researchers found that primary ear infections for children between six and 12 months of age decreased from 25% to 51% for those exclusively breastfed. The incidence of formula-fed infants of the same age increased from 54% to 76%.
More benefits: In addition to the immunological effect, breastfeeding supports the self-regulation appetite and is associated with a lower risk of rapid weight gain when the baby's rhythm is respected. It's key to offer support to the mother without judgment and tailored to her reality.
Practical guide to evidence-based complementary feeding
- When to start: between the 4 and 6 months according to signs of readiness. Avoid delays beyond the 26 weeks due to risk of deficiencies (e.g., iron) and poorer tolerance to textures.
- What to start with: There is no “mandatory” food. Prioritize iron and zinc (meats, legumes, fortified cereals), vegetables, fruit, and healthy fats. Introduce them one at a time and observe tolerance.
- What should be limited: shawl (less than 1 g/day in the first year; between 1-3 years around 2 g/day) and free sugars (ideally below 5% of energy). Avoid honey y Cow milk as a drink before 12 months.
- Safety: Offer appropriate shapes and sizes to prevent choking; nuts may be offered ground or in 100% dried fruit cream from the beginning.
Allergies: from delay to tolerance
If there was one myth that changed, it was the one about “delaying allergenic foods.” Current evidence supports the early introduction and controlled food such as egg o peanut in the first year, which can favor the tolerance (especially useful in children at high risk, always with the pediatrician informed). Nuts should not be offered. integers due to the risk of choking, but its flours or creams. A greater diversity of food in the first year is associated with a lower risk of asthma y allergy.
Gluten: How to Introduce It Without Fear
The current guideline recommends introducing the gluten in small quantities between the 4 and 11 months, preferably around the sixth month, without the need to synchronize it with breastfeeding. Introducing it neither too early nor too late seems to be the best balance. prudent.
Sugar, juices and ultra-processed foods
El added sugar It is not necessary in childhood and should be avoided, especially before the age of 2 years. The juices, even natural ones, concentrate sugars and lose fiber; better to always offer whole fruit. Sugary drinks and sports drinks have no place in the normal children's diet; water It is the reference drink.
Time Patterns: Is Breakfast Really “The Most Important Meal”?
What determines health is not an isolated meal, but the standard global. Force a breakfast loaded with sugar by “tradition” is counterproductive. Skipping breakfast can be associated with worse patterns later, but if the child does not have hungry When getting up, there is no need to force it; it is preferable to offer a choice afterwards. nutritious (fruit, natural dairy products, whole wheat bread with olive oil). In infants, eat mainly at night has been linked to a higher risk of excess weight; promoting a distribution that prioritizes daytime intake help.
Frequent deficiencies and excesses
In the European child population, some patterns are repeated: excess of proteins, saturated fats, sodium and cholesterol; and insufficiency fiber, vitamin D, iron and iodo in certain groups. Vitamin D supplementation of 400 IU/day In the first year it is a widespread recommendation, while the iron It is individualized (premature, low weight, exclusive breastfeeding with late introduction of iron, among others, may require it). Salt must be actively controlled due to the high presence of "hidden" sodium in ultra-processed.
“Good” and “bad” foods vs. healthy patterns
There are no intrinsically “good” or “bad” foods in absolute terms; what is relevant is the set of the diet. It is useful to distinguish between essential foods (fruits, vegetables, legumes, whole grains, nuts, dairy or alternatives) and discretionary (pastries, snacks, sugary drinks), reserving the latter for special occasions. Think about standards facilitates adherence and nutritional education.
Well-planned vegetarianism and veganism
Vegetarian and vegan diets planned They may be suitable in childhood if they cover protein, iron, zinc, calcium, omega-3, iodine and Vitamin B12 (mandatory supplementation for vegans). Monitoring by professionals is essential to adjust textures, portions and Supplements where applicable.
Practical tips for families
- Offers repeated variety without pressure; repeated exposure increases acceptance.
- Includes the child in shopping and cooking; improves their interest and their learning observational.
- Avoid rewards or punishments with food; food is not currency.
- Schedule structure with healthy meals and snacks (fruit, natural dairy, ground nuts) to avoid low-quality snacking.
- Moderate sodium, watch labels and cook with healthy techniques.
Source: Essential baby
Image: Flickr. Educate on nutrition from the earliest stages, rely on the pediatric team and build an environment where healthy choices are pillars that work in any family. By integrating the best evidence on complementary, allergies, gluten, vitamin D, sugar y standards of schedules, it is easier to debunk myths and create lasting habits that protect health today and tomorrow.
