Why Eggs Are a Top First Food For Babies
This blog post was written in partnership with The Egg Nutrition Center. I have been compensated for my time and writing. As always, my thoughts and opinions are entirely my own.
If you are deep…
…in the world of feeding babies these days, you may be wondering about when to start solids, which foods to offer, and how to serve them safely. Infant feeding guidelines have changed immensely over the past several years, and happily, the new research that has driven the changes actually makes feeding babies simpler and more fun. In conversation with the pediatrician, a wide variety of nutrient-rich foods (including potential allergens) in baby-safe forms is now recommended starting at about 6 months of age once babies are showing the signs of readiness for solids, and when it comes to nutrient-density, it doesn’t get better than eggs! In a recent blog post, I wrote about when and how to introduce eggs during infancy, since feeding potential food allergens early and often such as eggs, starting at about 6 months of age when a baby is developmentally ready may actually reduce the risk of developing an allergy to that food. In fact, studies show that babies who are fed egg at least 3 times per week may reduce their risk of developing an egg allergy by 80%.
This article will explore why eggs are such an excellent early food for babies from a nutrition perspective, and provide practical tips that make it easy, affordable and enjoyable to build eggs into meal prep and planning for the entire family – baby included.
Babies’ stomachs are small, and if you’ve ever fed an infant, you know that the process of learning to eat often means that much of the food ends up on the floor, in the bib or on the face! As a result, when it comes to nourishing a baby, it’s important to maximize the nutrients in every bite. Eggs are naturally nutrient-rich, providing a good or excellent source of eight essential nutrients. In fact, one large egg:
Contains 6 grams of high-quality protein
Contains all 9 essential amino acids
Is an excellent source of vitamin B12, biotin, iodine, selenium, and choline
Is a good source of riboflavin, pantothenic acid, and protein
Is one of the only foods that naturally has vitamin D which, along with calcium, is a crucial bone-building nutrient
Talk about nutrient-rich! Eggs also have critical nutrients for brain health, including lutein and hard-to-get choline, which is important when we consider that 90% of brain growth happens before kindergarten. Choline is an under-appreciated nutrient not found in high quantities in many foods, and about 90% of Americans do not get enough. It’s no wonder that the 2020-2025 Dietary Guidelines for Americans specifically recommend eggs as an important early food for infants and toddlers, given that one large egg meets all of their daily choline needs.
When it comes to feeding a family these days, time, bandwidth and money are often in short supply, making it more important than ever to identify affordable foods that are versatile, nourishing, readily accepted and easy to prepare.
Eggs can save parents time and energy by anchoring a satisfying, protein-rich meal for the entire family without the need to prepare something separate for the baby. And at around 15 cents per large egg, they are also the most affordable source of high-quality protein available.
We think of eggs as a no-brainer at breakfast, but eggs can play a starring role in lunches, dinners and snacks as well. In fact, one of the greatest qualities of eggs is that they make it easy to incorporate more under-consumed vegetables into the diet, and certain nutrients in eggs make it even easier for the body to absorb some of the nutrients in those vegetables, such as vitamin E and carotenoids.
Some examples of family-friendly egg-based meals include:
Omelets
Casseroles
Frittatas (Spinach & Cheese Frittata with Dill)
Souffles
Shakshuka
Quiches
Burritos
Fritters (Peanut Apple Fritters, Shrimp Fritters)
Egg muffins (Breakfast Egg Muffins, Veggie Egg Bites)
Soups (Avgolemono)
When it comes to preparing a meal for a family that also includes an infant, everyone can eat the same foods! There is no need to prepare something different for the baby when you follow these minor modifications:
When shopping, look for low- or no-salt versions of basic ingredients, such as tomato sauce and/or shredded cheese
Reserve a portion of the meal for baby before adding any salt or high-sodium condiments and ingredients to help limit baby’s sodium intake
Offer soft-textured finger foods that mash easily between thumb and forefinger to reduce choking risk (the soft texture of eggs works brilliantly for babies!)
Keep in mind the type of developmental grasp baby is using when sizing food
For babies using a palmar grasp, cut soft foods into stick-shaped pieces longer than baby’s fist
For babies using a pincer grasp, cut soft foods into small chickpea-sized bites
Don’t be afraid to offer the baby deconstructed versions of the family meal (for example, a 7-month-old baby may struggle with the texture of a tortilla, so if dinner is burritos filled with black beans, scrambled eggs, and sauteed vegetables, offer baby the filling of the burrito without the wrap)
Take care to modify the baby’s portion of any ingredients that may increase choking risk (for example, smash black beans cooked into an egg burrito, and chop baby’s serving of the soft carrot rounds in an egg-based soup)
Be sure that any eggs served to the baby are fully cooked to reduce the risk of food-borne illness
From nourishing families to meeting nutrient needs, to enjoying satisfying tasty meals, to reducing the risk of developing an egg allergy and decreasing the stress, strain and expense of meal prep, everyone benefits when eggs become a regular in the weekly family meal plan. For more information on how to get started with baby-led feeding and solids in general, check out my new online course for parents, based on my best-selling book, Simple and Safe Baby-Led Weaning, where you’ll find an entire lesson dedicated to how and when to introduce eggs to babies.