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🍓Confidently feed your baby & navigate picky eating
💚Created by Dietitians, Pediatricians, & SLPs
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📍Comment BLW MEALS for the full guide to safely in 📍Comment BLW MEALS for the full guide to safely introduce allergens to your baby inside our app 🥜

This is one of our most-saved posts, so we’re bringing it back- allergens are one of the top questions we get from parents starting solids.

Parents used to be told to delay these foods. That guidance has changed. The LEAP study and newer research show early, frequent exposure - especially to peanut and egg - may actually help reduce the risk of allergies as kids grow.

Per the WHO and Food Allergy Research & Education, the top 9 allergens are:
🐟 Finned fish
🥛 Milk & dairy
🌾 Wheat
🦐 Shellfish
🥜 Peanuts
🌰 Tree nuts
🥚 Egg
🫘 Soy
⚪ Sesame (the newest addition to the list)

A few things to know before you start:
Offer allergens earlier in the day, and skip the nap right after so you can watch for a reaction.
Space them out - don’t introduce two new allergens (like peanut and egg) on the same day, so you’ll know which one caused it if there’s a reaction.

If your baby has severe eczema, a diagnosed autoimmune condition, or a family history of food allergies, loop in your pediatrician or allergist before you start.

Track any reactions (photos/video help) and share them with your pediatrician.

Save this for reference, and send it to a friend who’s about to start solids 👶

Want exact amounts, timing, and prep for all 9 allergens? BLW Meals App🍓has a full 30-day allergen meal plan built for this. Download it-link in bio.
Comment “ebook” to receive your free copy of our B Comment “ebook” to receive your free copy of our Baby-Led Weaning e-book!

Any questions? Send us a DM! Someone from our pediatric feeding team will get back to you!

#babyledweaning #blw #startingsolids #babyfood #babyfoodrecipes
I didn’t know I was creating a “more” monster 😆 Co I didn’t know I was creating a “more” monster 😆
Comment LINK PLEASE to get our baby sign guide and other tips to make feeding your kids EASIER.
As a pediatric dietitian, I don’t mind because teaching my little one’s baby sign (even before 6 months old) is one of the best things I’ve done at meals.
Not only has it shortened the length of their meltdowns (because I can kind of decipher what they want), but it’s encouraged them to communicate multiple ways (even babbling) which has so many developmental benefits!
Our Speech-Language Pathologist, Emma, taught me that pairing a sign with the spoken word (like signing “more” while saying “more”) actually reinforces language development, not delays it - a myth she gets asked about all the time!

Follow for more guidance on safely and confidently feeding your little ones!

#babyledweaning
 #blwmeals #startingsolids #babyfood #weaning
Ever stare at your baby’s plate and wonder if you’ Ever stare at your baby’s plate and wonder if you’re actually doing this right? 😅

Here’s the simple formula we use for every meal: **1 energy food + 1 iron food + 1 fruit or veggie.** That’s it. That’s the plate.

No stress, no second-guessing, just a quick mental checklist so you know your baby’s getting what they need, even on the busy days.

These chicken patties (iron food ✅) are one of our most-loved recipes because they’re soft enough for baby to gum before teeth show up, and they freeze beautifully for meal prep.

Want more recipes like this, nutritious and easy to make? That’s exactly what our app is for, we have over 700 BLW-friendly recipes, all mapped out so you never have to wonder “is this a balanced meal?” again.

📲 Comment BLW MEALS to download our app and take the guesswork out of feeding.
“What do I do if my child won’t eat?” ”Should I ju “What do I do if my child won’t eat?”
”Should I just offer an alternative?”
The anxiety about whether or not your kid is eating can be really overwhelming. It feels like it goes against our job as parents. 

Follow along and comment LINK PLEASE if you want expert-made guidance and recipes to make this stage easier!
💬Since we get asked this so often, we thought it would be helpful to bring the conversation out onto the feed.
If a child chooses not to eat anything at all at a set meal time, simply offer food again at the next meal or snack time.
Children should be able to say☝🏼 “no” to food. This helps them connect to their body’s hunger and fullness cues.
When you offer a meal and your child doesn’t eat it, instead of offering them an alternative, store the food safely in an airtight container in the fridge. Then, re-offer at the next meal.  If the next meal is breakfast, then just serve breakfast normally💚.
💚If you have already stumbled into the practice of offering an alternative, it’s okay! You can always change your mindset and begin anew.

Does this happen to you at mealtime? Let us know in the comments. ⤵️

#pickyeaters #toddlerfood #feedingtoddlers #babyledweaning #preventpickyeating
Comment BLW MEALS if you want a safe step-by-step Comment BLW MEALS if you want a safe step-by-step guide on starting solids made by a pediatric dietitian. 

This is Luca at 6 months old and he had:

Day 1 Egg

Day 2 Egg + broccoli omelet (recipe in the app 📲) 

Day 3 Avocado (mashed) 

Day 4 Pasta (rotini)+ tomato sauce + tomato wedge + broccoli 

Day 5 High iron fritter+ oat cereal + orange (recipe in the app 📲) 

Day 6 Meatball + cauliflower+ orange (recipe in the app 📲) 

Day 7 Peanut butter (thinned) + steamed apple

He didn’t eat much at first (even if I would responsively feed him). So I  offered small portions to reduce waste, prioritized spacing out the top 9 allergens, and tried to offer similar foods that I eat so he can mimic me.

I think it’s important to start where you (and your baby) feel comfortable and follow their lead.

Offer safe textures and shapes, avoid honey and try to have fun with it💚

What was your baby’s first food?⬇️ 

#startingsolids #babyledweaningideas #babyledweaning #babyfood #blwmeals
The top mistake parents make with picky eaters? Gi The top mistake parents make with picky eaters? Giving up after the first “no thank you.”
We almost made it, too. One “I don’t like it,” and it’s so easy to just... stop offering. 
But here’s what actually happened with star fruit: she’d said no before she’d even tried it. Instead of never offering it again, I kept eating it myself. Her siblings ate it, and when we saw it in the store, we talked about how it looked. And then one day, she suddenly wanted in.
That’s it. That’s the whole trick. Kids don’t need a lecture on nutrition. They need repeated, low-pressure exposure — and a little bit of FOMO. 

Watching someone else enjoy a food is one of the most powerful (and most overlooked) tools for picky eaters. It’s not about forcing a bite, it’s about staying in the game long enough for curiosity to win.
One “no” is not a final answer. It’s just day one.
If you’re in the thick of picky eating and feel like giving up on a food-don’t. 

Follow @BLWMealsapp for real first-bite moments, and the small shifts that actually move the needle. 🌟🍓

And if you’re looking for even more guidance on picky eating strategies, we’ve got you covered inside our app ;)
The updates are still changing but here’s some of The updates are still changing but here’s some of the latest⬇️

Here are some other symptoms to look out for in babies and kids:
-watery diarrhea, low appetite, fatigue, and tummy cramps that can drag on for weeks.

✔️ See your pediatrician if diarrhea lasts more than a few days, it’s treatable, but needs a specific antibiotic!

Info is sourced from the FDA, Washington post, CDC, CBC and Johns Hopkins. Public health matters and when it’s working well it often goes unnoticed. We believe it should always be supported💚.

Comment ‘100’ to get a free library showing you how to safely prep food for your baby and toddler based by age and stage.

#babyfood #babyledweaning #toddlerfood #blw #startingsolids
🥤Smoothies are a fantastic food option for little 🥤Smoothies are a fantastic food option for little ones! 

✨Not only are they fun and delicious, but they can also be packed with a variety of fruits, vegetables, and proteins to help meet your child’s nutritional needs. 

💚This specific recipe can be a good way to boost iron intake for little ones who eat little or no meat. Iron is vital for your child’s growth and development, and smoothies can be an easy and tasty way to ensure they’re getting enough. 

😉You can also customize the ingredients based on your child’s preferences, making them a versatile option for any meal or snack time.

📲Inside BLW Meals App we have over 700 recipes like this one, that are dietitian-approved and delicious too! Search our recipes by meal, the ingredient you wish to offer, allergen exclusion, and more!

Comment “BLW MEALS” for the link to download now!

🥤Here are some ways to offer smoothies:

- Drink it with your little one and do “cheers” before taking a sip
- Add it to reusable pouches for when you are on the go
- Freeze it in popsicle molds for an alternative way of eating it
Did your baby eat everything... and now your toddl Did your baby eat everything... and now your toddler seems to survive on the same 5 foods? 🙃

You’re not imagining it and you’re definitely not alone.

It’s incredibly common for toddlers to become more selective with food. As they grow, their appetite naturally changes, they begin asserting independence, and they’re often more cautious about trying unfamiliar foods.

The good news? Picky eating doesn’t have to turn every meal into a battle.

Our feeding experts created practical, evidence-based picky eating guides to help you:

✨ reduce mealtime stress

✨ encourage your child to explore new foods (without pressure)

✨ build a positive relationship with food

If you’re ready for calmer mealtimes, comment ”LINK PLEASE” below and we’ll send you the guides. 💚

#toddlers #momstruggles #toddlerfood #feedingkids #blw
We probably all grew up hearing this from our own We probably all grew up hearing this from our own parents, but here’s why saying “just one bite” is harmful. 
It builds resistance by making your child feel pressured to eat. What does that mean for you guys? Well, firstly mealtime shifts from a low-stakes, curious experience into a power struggle. And once a child associates the table with pressure, they’re more likely to shut down.

The fix isn’t complicated, but it does require unlearning what a lot of us grew up with.

Instead of “just take one bite,” try: “You don’t have to eat it, but you can explore it.”

This new phrasing removes the pressure entirely. It gives your child permission to explore food at their own pace (think: touching it, smelling it, moving it around, even licking it) without the expectation that it has to end in eating. What’s important to know is those actions at mealtime are actually a completely normal (and important!) part of how kids learn to accept new foods.

If mealtime with your toddler feels like a daily battle lately, you’re not doing anything wrong, you probably just need a new mindset and some new guidance.

📲 Head to the BLW Meals app (link in bio) for our full guide on ending mealtime power struggles, plus dozens of others that will help you navigate this new phase.
You’ve got 14 tabs open: “best milk for 1 year old You’ve got 14 tabs open: “best milk for 1 year old,” “what milk is safe to offer” “how much milk is too much milk?!”

One article says cow’s milk. Another says oat. Your mom says “we just gave you whole milk and you turned out fine.” 😅

We got you. Here’s what you actually need to know 👇 Comment BLW MEALS to get everything you need to know about feeding your little one in one trusted place.

🍼Keep in mind this is a transition period for a lot of little ones! It doesn’t happen overnight. ⁣⁣⁣

Depending on your baby’s eating development, transitioning to a new milk at 1 year becomes a supplement to your little one’s diet.⁣⁣ ⁣

⁣⁣It’s perfectly fine if they aren’t drinking as much milk as they were before🤗. The long-term goal is for little ones to be eating their nutrition. 🙌⁣⁣⁣

🍼Some options you have:⁣

- Continue breastfeeding/breast milk + finger foods⁣
- Finger foods + a pasteurized animal milk or fortified plant-based milk⁣
- Water + calcium-rich finger foods. ⁣
- Or a combination of some of the above!

🍼Every family is different! Whichever milk you choose: ⁣⁣⁣

- Check to make sure it is fortified with calcium, fat, protein and ideally Vitamin D.⁣
- As a paediatric dietitian I recommend you try to keep it to ~16 ounces if they are eating other calcium foods such as cheese and yogurt. ⁣⁣This decreases the risk for anemia💚. ⁣The AAP recommends no more than 24 ounces of milk per day after 1 year.
- Water will become their main source of hydration ⁣⁣⁣
- Holding loving boundaries around milk can be hard, so keep in mind it is for their long-term development ❤️⁣

If you want everything you need to know to feed your little one + recipes and meal plans all in one place without having to keep a million tabs open comment BLW MEALS to get the app.📲

#startingsolids #toddlerfood #babyledweaning #babyfood #toddlermom
The plot twist nobody asked for. 😩🍎 “cAn I HaVe a The plot twist nobody asked for. 😩🍎

“cAn I HaVe a SnAAAAAAcK” 

Sound familiar? You’re not doing anything wrong-this is basically a rite of passage for toddler parents. But “surviving on crackers and goldfish” isn’t a long-term meal plan, and we know you’re tired of feeling like a short-order cook for a kid who only orders things that come in a package from the pantry. 

That’s exactly why we built BLW Meals. Real strategies for picky eaters, meal ideas that don’t feel like a battle, and a plan to help your toddler ACTUALLY eat at meals-not just graze all day on snacks.

📲 Download BLW Meals (link in bio) and let’s get your kid excited about real food again-no bribery, no bargaining, no snack-only survival mode.

#parentsofinstagram #parenthood #parentingtips #pickyeating #momstruggles
🗒️Comment “PRINT” to get our PDF showing you how t 🗒️Comment “PRINT” to get our PDF showing you how to prepare finger foods for baby.

Post it on your fridge for all caregivers, stick it in your purse, or share with a friend 🤗

💚For a more extensive list, we show you how to offer over 100+ foods for free in our app.
How would you feel? When starting solids, parents How would you feel?

When starting solids, parents often have their own agenda of what, how and how much their baby should eat, and it’s definitely important to have a plan.However we must also try to put ourselves in baby’s shoes, everything is new for them and it’s a huge transition from only the exclusive milk feeds they were used to. 

✨So next time you feed your baby, allow them to explore foods and let them lead the way in this process-this is responsive feeding! 

👶🏽Baby Led Weaning (BLW) is a responsive feeding approach where babies self-feed soft, appropriately sized foods right from the start of solids.

This allows babies explore food, textures, tastes, and mealtime at their own pace while developing important eating skills. ✨

With BLW, babies are offered the same nutritious foods the family is eating (with safe modifications), encouraging:
• independence
• fine motor skill development
• chewing and oral motor skills
• positive relationships with food
• family mealtimes together

Learn more about baby-led weaning and how to identify if your baby is ready to start solids in our BLW Meals App’s free guides. The link to download is in our bio.

Thanks @pediatra.fercarmona for this video
If you’re seeing this at 10pm after wrestling your If you’re seeing this at 10pm after wrestling your toddler down for bed, then it’s a sign that you need our page in your life. 
Save this post for the tips, follow us for the constant support.
The thing about kids is… you have to feed them eve The thing about kids is… you have to feed them every single day. 😅

Not just when you’re feeling inspired. Every. Single. Day.

And while feeding your child doesn’t have to look perfect, it does require a lot of mental energy. Deciding what to make, wondering if they’ll eat it, making sure meals are balanced, and trying to come up with something different again tomorrow can feel exhausting.

That’s exactly why we created the BLW Meals app.

Whether you’re just starting solids, feeding a busy toddler, or trying to make family mealtimes less stressful, you’ll find hundreds of dietitian-approved recipes that are simple, nutritious, and made with real families in mind. Plus, our meal plans take the guesswork out of what to serve, helping you spend less time planning and more time enjoying meals together.

No more staring into the fridge hoping inspiration strikes. If you’re ready to make mealtimes easier, tap the link in our bio to explore the BLW Meals app and discover recipes and meal plans that work for your family.
Hey guys, Vanessa here — mom of 3. If there is on Hey guys, Vanessa here — mom of 3. 
If there is one thing I’ve learnt over the past 20 years of parenting (yes, 20 omg) it’s that the words we use at mealtimes can either create pressure or build trust.

When children feel pressured to eat, they’re often less likely to listen to their own hunger and fullness cues, try new foods, or enjoy eating. But when we use language that supports autonomy and curiosity, we create an environment where healthy eating habits can develop naturally over time.
These are a few of the phrases that have genuinely helped at our table:
✨ “You can stop when your tummy says you’re done.”
✨ “You don’t have to eat it. It’ll be here if you change your mind.”
✨ “Food helps us play, learn, and grow.”
✨ “You can ask for more if you’re still hungry.”
✨ “I wonder what this tastes like.”
✨ “We’ll have another chance to eat in a little while.”
Remember: your job isn’t to convince your child to eat more. It’s to consistently offer nourishing foods, create a positive mealtime environment, and trust that their appetite will do the rest.
Save these to use next mealtime and if you’re looking for more guidance, tap the link in our bio to download our app and start your new-user free trial today.
Wondering when it’s time to start safely offering  Wondering when it’s time to start safely offering bite-sized pieces to your baby? 👶

One of the biggest signs to watch for is the pincer grasp-when your baby starts picking up food with their thumb and index finger. This skill typically develops between 8-12 months and signals they’re ready to begin practicing with smaller pieces of food.

A few important reminders:

✨ There isn’t one “perfect” size. Think around the size of a chickpea or small dice.

✨ You don’t have to stop offering larger finger-length foods. A mix of larger pieces and bite-sized foods can help your baby continue building feeding skills.

✨ Some foods are always prepared differently. For example, grapes and cherry tomatoes should still be quartered lengthwise, and whole nuts should never be offered.

Not sure how to safely serve different foods as your baby grows?

💚 Comment 100 and we’ll send you our FREE Food Library with safe serving guidance for 100+ foods and age-specific recommendations.

Have questions about the pincer grasp? Drop them below! 👇

#parentsofinstagram #parenthood #parentingtips #blw #babyledweaning
We posted about navigating sweets with your toddle We posted about navigating sweets with your toddler and some people had some big feelings in the comments. Our pediatric dietitian, Leah Hackney, addresses one of the main worries parents have: “if I let my children have dessert, that’s all they are going to want to eat”. 

Are you struggling with a toddler who is obsessed with sweets? You will love reading our Navigating Sweets guide in BLW Meals app. There’s so much information just like this on how to handle this stage. 

Share with a friend who’s also in the trenches of toddlerhood with you.
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BLW Meals AppBLW Meals App
  • Blog
  • Topics
    • Starting Solids
    • How to Serve
    • BLW
    • Nutrition
    • Mealtime Behavior
    • Food Tips
    • Lunchbox Tips
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  • About Us
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