The Harvard Diet for Healthy Children

After exclusive breast or formula feeding for at least 6 months, you can add some solid foods to #baby ’s diet. 

At 6 months of age, breastmilk continues to be a vital source of nutrition; but it’s not enough by itself. You can now need to introduce your baby to solid food. 

The first foods: The first foods need to be soft so they’re very easy to swallow, such as porridge or well mashed fruits and vegetables. As long it is soft your baby can eat anything except honey, which children shouldn’t eat until one year old. As your baby gets increasing amounts of solid foods, #baby should continue to get the same amount of breastmilk. 

The Harvard Diet for Children
The Harvard School of Public Health gives the following tips for a healthy diet for children. 

Choose good carbohydrates: Whole grains, vegetables, fruits, and beans. Avoid white bread, white rice, pastries, sugary sodas, and other processed foods.

Pay attention to protein: Good choices include fish, nuts, and beans. Try to avoid beef and pork.

Choose foods containing healthy fats: Plant oils, nuts, and fish are great. Limit consumption of saturated fats, and avoid foods with trans fat (processed food).

Choose a fiber-filled diet: Fiber-rich foods include whole grains, vegetables, and fruits.

Eat more vegetables and fruits: The more colorful and varied, the better. Specifically, red and blue fruits like pomegranate and blueberries are great as they contain anthocyanins. 

Include adequate amounts of calcium: However, milk is not the best and only source. Good sources of calcium are collards, bok choy, fortified soy milk, and baked beans.

Prefer water over other beverages: Avoid sugary drinks, and limit intake of juices and milk (unless it’s breast milk).

Limit salt intake: Choose more fresh foods, instead of processed ones.

Sources:

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