By Jessica Ivey, RDN
From birth, good nutrition is essential for providing the nutrients needed for normal growth and development and for laying the foundation for optimal health across the lifespan. The American Academy of Pediatrics (AAP) recommends that babies be exclusively breastfed for about the first six months of life, continuing through the first year of life or beyond alongside complementary foods. To determine when your child is ready for you to introduce complementary foods, assess whether they are able to sit up without support and move the food to the back of the mouth and swallow. By the time a child reaches six months of age, breastmilk alone is no longer sufficient to meet their needs for iron, zinc and calcium, and carefully selected complementary foods can help to fill that gap.
Single grain cereals are a common first food, but the AAP recommends that meats, including lean beef, should be introduced early on. Research shows that beef is well tolerated by infants and can help to improve iron and zinc levels. Lean beef provides heme iron, which is the more readily-absorbed form of iron. Iron plays a vital role in making red blood cells, which carry oxygen throughout the body, and sufficient iron helps promote strong immunity and the growth of good bacteria in the infant’s gut. Iron deficiency is the most common nutrient deficiency in infants worldwide, and it can be prevented by early introduction of lean beef (which contains twice as much iron as chicken and pork) and iron-rich vegetables and cereals.
Zinc is another essential nutrient for growth and development, immunity and wound healing. Meats contain a higher amount of zinc in a more bioavailable form than cereals, vegetables, and fruits, and lean beef contains twice as much zinc as compared to turkey, chicken or pork.
If you’re ready to introduce your child to beef, start by offering pureed beef, which you can make yourself in a blender or purchase as prepared baby food. Once your child gets more teeth and is able to chew, try small pieces of tender beef, like ground beef or pot roast.
As your child continues to grow and develop, a healthy diet provides essential nutrients. Introducing a wide variety of foods will help to ensure that your child is getting everything they need to be as healthy as possible. Lean beef provides protein, iron and zinc, which can all be lacking in kids’ diets. Pair lean beef with a variety of vegetables, fruits, whole grains and low-fat dairy to create balanced meals. If your child is a picky eater, try incorporating healthy ingredients, like lean beef and vegetables, into dishes they already like, like pasta. This One Pot Lasagna has all the appeal of traditional lasagna and includes a hefty dose of protein from lean ground beef and a serving of vegetables, thanks to the addition of zucchini and tomato sauce. Hoisin BBQ Kabobs with Pineapple Salsa features the fun of kabobs paired with pineapple for a serving of fruit, as well as red bell pepper and cucumber. Try adding chopped vegetables, like bell pepper, onion, carrot or celery to lean ground beef when making tacos, spaghetti sauce, or Sloppy Joes. My Barbecue Sloppy Joe Stuffed Potatoes feature three vegetables – bell pepper, onion, and potatoes, in a kid-friendly and simple dinner recipe.
Although I’m not a mom yet, I hope to be one day, and as a dietitian, I’ll be looking to do my best to teach my child to eat a healthy and well-balanced diet featuring a variety of foods. I know it’s not always easy, but keep offering healthy choices, realizing that you’re setting your child up for a lifetime of healthy habits.
Looking for quick and easy, crowd-pleasing recipes to make during the busy back-to-school season? Check out the Kid-Friendly Fare or the Best. School. Lunch. Ever recipe collections at BeefItsWhatsForDinner.com, and join me on the @alcattlemen Instagram story on Thursday, August 9 as I share step-by-step instructions for making my Barbecue Sloppy Joe Stuffed Potatoes.