Infant and Toddler Feeding from Birth to 23 Months: Making Every Bite Count

The first two years of your child’s life is important for proper growth and development. It is also critical for establishing healthy dietary patterns for later in life. You likely have many questions about this important life stage including: what do you feed a newborn infant?, when are infants ready for solid foods?, which foods should be given and when?, how much food is enough? or when is the right time to introduce potentially allergenic foods, such as peanuts? This resource provides information on infant and toddler feeding from birth through twenty-three months of age, including information on breastfeeding, infant formula, the introduction of solid foods and infant safety while eating. Keep in mind that every infant is different, and their diets may vary depending on many factors such as age, stage of development and nutritional needs. Ask your pediatric nurse practitioner, pediatrician, registered dietitian or other healthcare provider for more specific feeding advice. Newborns For about the first six months of life, infants should be exclusively fed human milk, which is also called breastfeeding1,2. Young infants are not ready for solid foods. They are unable to safely swallow solid foods and their stomachs are not able to digest solids well. When possible, breastfeeding should be continued through at least the first year of life while introducing complementary foods; longer if desired.3,4 Iron-fortified infant formula is an option if a mother has trouble breastfeeding, or if human milk is unavailable or not compatible with the infant’s specific needs. Infant formulas are designed to meet the nutritional needs of infants for the first year of life and are not recommended beyond age 12 months. Human milk can support your infant’s nutrient needs for about the first six months of life, except for vitamin D and potentially iron. It’s generally recommended to […]

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Biodiversity 101

We share our planet with a multitude of other living creatures—plants, animals, insects and microorganisms. Derived from the words “biological diversity,” biodiversity is defined formally as the “variety of life on Earth at all its levels.” This diversity is essential to supporting our food system. Specifically, improving our agricultural biodiversity can help us draw on plant species and their genetic variabilities in order to feed the world sustainably while preserving our natural resources. The basics: What is biodiversity? As emphasized by Gurdev S. Khush, a former World Food Prize Laureate, biodiversity is the “basis of agriculture and our food system” and allows us to feed the human population while improving our quality of life. As such, biodiversity is important for maintaining farm ecosystems, also known as agricultural ecosystems and agroecosystems. A quick recap on ecosystems: An ecosystem is an environmental area in which “[all] organisms, as well as weather and landscapes, work together to form a bubble of life.” An ecosystem can comprise many different environments, be it a small pond, a large expanse of prairie, or a working agricultural farm. Within an agroecosystem, everything from the type of dirt to the bacteria species living in the dirt to the multitude of insects, animals and different crops atop the soil plays an important role in sustaining and maintaining a farm’s function and balance. The biodiversity of different farm ecosystems is important in maintaining the farm itself, but it also allows us to enjoy a wide variety of outputs. For example, a cattle farm’s ecosystem may include the growing of different varieties of corn (used to feed animals as well as for human consumption) and the practice of grass-grazing cattle, the byproducts of which can be used to fertilize crops and help sustain humans in the form of products like milk, […]

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New Plant-Based Foods Round-up

The plant-based foods trend is nothing new, but it does seem to be growing as fast as a weed. In particular, plant-based proteins are gaining attention and consumers are gradually becoming more interested in diversifying their plates to include more plant-based proteins. Although plant-based alternatives to animal products have been around for millennia, it seems that new options arise constantly, as innovators redesign everything from milk, to burgers, cheeses and even eggs. While products like soy milk and veggie burgers are now commonplace in many coffee shops and burger joints, new technology is bringing goods like plant-based cream cheese, hard-boiled eggs and chicken nuggets to our grocery stores. For the bagel connoisseur: plant-based cream cheese First in our new foods round-up is plant-based cream cheese. Vegan cheeses that use soy or nuts to mimic the texture of dairy-based cheeses have existed for decades, but cheese-derived products like cream cheese have constantly been in development to mimic the characteristic creamy texture. Current plant-based cream cheese products are typically soy or nut-based, similar to other plant-based cheese products, and will usually have lactic acid or lactic acid-producing bacteria added during production. Despite what its name implies, lactic acid does not add lactose; rather it is needed to acidify the product to make the plant-based “curds” that are essential in dairy-based cream cheese production. Acidification changes the structure of the start product, which is often liquid drained from soaking nuts or soy, creating a thicker, creamier structure, which is expected in cream cheese. Additionally, since milk fat isn’t inherent in these plant-based alternatives, some manufacturers may use coconut in their formulations to add more creaminess. For the champion of breakfast: plant-based hard-boiled eggs Plant-based eggs have been around for a short while, though typically in liquid form, which makes for easy scrambled eggs […]

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How to Build a Healthy Plate at Holiday Parties

The thought of maintaining a healthy diet during the holiday season can seem daunting, even to the most seasoned nutrition experts. But one way to ensure you stay on track and eat a well-balanced dinner at your holiday dinners this year is to focus on one main goal: getting a good mix of different foods.    In order to help you balance your plate at upcoming gatherings, I challenged myself to follow the MyPlate guide to building healthy meals at my family’s Thanksgiving dinner this year. From the experience, I learned that controlling portion sizes and getting the right mix of healthy foods at a holiday party is do-able, and it can even include a sweet treat or two.  Thanksgiving just so happened to be my birthday this year, so I made sure to treat myself to a few bites of cheesecake.  Overall, I was able to enjoy a well-balanced dinner without missing out on any of my favorite seasonal dishes. With a little planning and meal mindfulness along the way, you can too! Below is a step-by-step guide to building your own guilt-free, healthy plate this holiday season.    Familiarize Yourself With MyPlate. This colorful dinner plate shows how to build a healthy meal with each of the 5 food groups (protein, vegetables, fruits, grains, and dairy). MyPlate visually helps you to select appropriate portion sizes, so you won’t need to worry about counting calories or measuring out foods.   Pile On The Protein. When hitting the holiday buffet table, start by filling one-quarter of a 9-inch plate with a source of lean protein. Traditional sources of protein that you may encounter include roasted beef, poultry, brisket, ham, or fish. Starting your meal off with lean protein can promote early satiety and longer-lasting fullness.  Move On To The Veggies. After adding protein to your […]

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Eating More Fruits in All Forms

Coming in all colors, flavors, shapes, and textures, fruits are the most eye-catching and satisfyingly sweet food group. While fruits are available in many forms (e.g., canned, dried, fresh, frozen, and 100% juice), most people have a preferred form, which is likely influenced by many factors—including how healthy they perceive that form to be. Our annual IFIC Food and Health Survey has over the years explored Americans’ views on the healthiest food forms, and fresh consistently comes out on top (followed by frozen and canned). But is fresh fruit really always best—or your only option? Read on to find out. What counts as a fruit? While there may be barriers—like lack of convenience, cost, and busy schedules—to eating enough fruit each day, for many people, eating a fruit-filled diet might be easier than we think. According to the Dietary Guidelines for Americans (DGAs), the fruit food group consists of whole fruits and 100% fruit juice. But whole fruits don’t have to be found fresh in the produce section—they can also be canned, dried, or frozen varieties that we can eat cut, cubed, diced, sliced, or whole. The U.S. Department of Agriculture’s MyPlate also counts cooked, mashed, and pureed fruits as whole fruits. More specifically, the DGAs recommend that whole fruit should make up at least half of the amount of fruit that we eat each day, and that it’s best to eat fruits that feature a wide variety of colors. Some widely available fruits, like apples and bananas, can be found fresh year-round, while others, like peaches, are considered more seasonal. For seasonal fruits, buying frozen or canned varieties are great options when the fruit in question is out of season. What are the benefits of eating fruit? No matter its form, fruit is a critical part of any healthy […]

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Small Nutrition Shifts for the New Year

For many of us, the new year brings pressure to overhaul our lives with diet and lifestyle changes. Our 2020 New Year’s diet survey, released in February 2020, found that 42% of Americans reported making dietary changes in January. But by the end of 2020, when the COVID-19 pandemic had been waging for nearly a year, the tone had changed—understandably. According to our 2020 year-end survey, only 15% of consumers said they planned to make a food or beverage-related resolution in the coming new year. So far, your January may not have involved massive health goals, and that’s okay. In fact, smaller and more manageable shifts in your lifestyle can also set you on a path toward improved health—and one that may be more sustainable and lasting over the long term. If you’re looking for a few ideas to try, the following options can all be implemented steadily over the next year. Try one (or more) and see what best fits with your current lifestyle. 1. Choose fiber-rich whole grains for half of your daily grain servings Did you know that most Americans consume about half the amount of fiber recommended by the National Academies of Science, Engineering and Medicine, and only about 5% of the population meet the recommendations for dietary fiber intake? Fiber is an important nutrient that can reduce your risk for several chronic diseases, and choosing whole grains can help increase your fiber intake. In fact, the current Dietary Guidelines for Americans recommend that we make half of our daily grain servings whole grains. Here are some tips to increase your whole grain intake: 2. Try some alternatives to reduce your added sugar intake While avoiding added sugars completely isn’t entirely realistic, it’s fair to say that many people could benefit from eating less added sugar—most […]

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2022 IFIC Food & Health Survey Spotlight: Generation Z

Don’t let their age fool you—at 18 to 24 years old, Gen Z might be the youngest generation of adults, but their perspectives on food are loud and clear. IFIC’s 17th annual 2022 Food and Health Survey offers some especially compelling findings about young Americans’ perceptions and behaviors around food and food-related purchasing decisions, with valuable insights on how Gen Z views health and nutrition. Perceptions on Health Somewhat unsurprisingly for the youngest adult generation, most Gen Zers describe their own health as “excellent” or “very good,” with 59% saying so. Their healthy self-perception supports Gen Zers’ definition of healthy food: when asked to select the top attributes that define a healthy food, the most popular definitions among Gen Z included food that was a “good source of nutrients” (35%), food that was “fresh” (34%), and food that contained fruits or vegetables (30%). When asked about their most sought-after health benefits, it’s evident that Gen Z prioritizes bolstering both their physical and mental health; the top benefits they seek out from foods, beverages, and nutrients were having more energy or less fatigue (with 38% saying this), improved sleep (35%), emotional or mental health (33%), and digestive or gut health (29%). Seeking out emotional and mental health benefits could be, in part, due to Gen Zers’ self-reported levels of stress. When asked about their stress levels over the past six months, 73% said they felt “very” or “somewhat” stressed, with one-third (33%) saying they were “very” stressed. Among those who sought to improve their nutrition or diet to manage or reduce their stress, over two in five respondents specifically cited practicing mindful or intuitive eating to accomplish stress management; they were also more likely than Gen Xers to say so (41%, versus 11% of Gen Xers). At the same time, Gen […]

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2022 IFIC Food & Health Survey: Spotlight On Parents Of School-Age Kids

With summer on the wane and back-to-school season in full swing, many parents of school-age children are pivoting their food purchases in order to accommodate their kids’ new schedules. But what factors influence what parents decide to put in their grocery carts—for their children and themselves? IFIC’s 17th annual 2022 Food and Health Survey explores Americans’ perceptions and behaviors around food and food-related purchasing decisions, including some particularly interesting findings regarding parents with children under the age of 18. Read on for some fascinating insights on this influential demographic. Perceptions on Health It won’t come as a surprise to any parent that the top health benefits this demographic seeks from foods, beverages, and nutrients are “energy/less fatigue” (with 35% saying so) and “improved sleep” (30%). The nutritional needs and sleep schedules—or lack thereof!—of their young children, coupled with work and other family demands, make a clear case for these health benefits topping the list. Parents of school-age kids are also more likely to say that they seek out “emotional/mental health” benefits from what they eat or drink, with nearly one-quarter (24%) saying so. Additionally, this year’s survey found that parents were more likely to report feeling “very” or “somewhat” stressed over the past six months (69% versus 48% of those who don’t have children under 18). Among parents who reported feeling stressed, 33% said they made changes to their nutrition or diet to help manage or reduce stress; the most common changes included consuming foods or beverages intended to reduce stress, consuming less caffeine, and taking dietary supplements intended to relieve stress. Diet and Eating Patterns This year’s survey found a surge in the number of Americans following a specific diet or eating pattern in the past year, and parents of school-age kids were no exception, with 70% doing so. […]

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