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How to Raise Healthy Eaters: Starting Solids arms parents of infants and young toddlers with a step-by-step plan to introduce and advance solid foods. Full of tips, tricks, recipes, and easy time savers, this book helps you be sure that your baby gets just-right nutrition for optimal growth and development while decreasing the risk of food allergies and picky eating later. 

This transformative guide is based on a combination of good science and the authors own experiences as moms and pediatricians.


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First Foods!

Whether your baby is starting to stare you down when you eat, an eager family member is pleading to give your baby first foods, or your baby seems less satisfied after a feed, you are starting to think it might be time to give your baby some first foods. But how do you know if your baby is ready? Download our sample chapter to find out when and how to start! 

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How to Raise Healthy Eaters really felt like it was written by parents who understood the reality of trying to do the best for their families while also balancing the time and resources they have available. I didn't feel judged for having used some jarred baby food or produce that wasn't organic :)

— Kelly, mom of kids ages 1 and 3



Not enough space to store all this fresh baby food in the refrigerator! 


Use an ice cube tray to conveniently store the baby food! Pour the puree into an ice cube tray. Freeze until hard and then place into a freezer bag and label. Generally, 1 ice cube well is about 2 tablespoons or 1 ounce, which happens to be the appropriate serving size for babies just starting solids!


Natalie Digate Muth


Natalie is an award-winning author, pediatrician and registered dietitian, and educator. She helps families improve health in 5 key areas (nutrition, activity, sleep, stress management, and screen time limits) as the founder and director of the Children's Primary Care Medical Group W.E.L.L. nutrition clinic and Walk with a Doc-Carlsbad. She helps pediatricians optimize their care for children affected by obesity as the chair of the American Academy of Pediatrics Section on Obesity. She teaches college students about nutrition as an adjunct assistant professor UCLA Fielding School of Public Health. 

Mary Saph Tanaka


Dr. Mary Tanaka graduated from UCLA with a degree in Mass Communications. She completed her Master’s Degree in Complementary and Alternative Medicine through the Department of Physiology at Georgetown University. She went on to earn her medical degree from Georgetown University School of Medicine. She finished her pediatric residency at UCLA Mattel Children’s Hospital with a focus on Community Health and Advocacy and served as Chief Resident. Dr. Tanaka is a Fellow of the American Academy of Pediatrics and is a pediatrician at Children’s Primary Care Medical Group and sees patients in the W.E.L.L. Nutrition Clinic. As a talented amateur cook, she is passionate about helping children optimize their health through nutrition and has created healthy family friendly recipes for parenting books and blogs.


Steamed Peas 

An excellent source of vitamin C, K, folate and fibre, peas pack a nutritious punch and offer your kids a number of health benefits. They help to maintain eye, brain and bone health.


How to make:

  1. Steam the peas for 2 to 3 minutes.       

  2. ​Serve plain for the kids and dress with olive oil, lemon, salt, pepper and basil for the adults.   


How to Raise Healthy Eaters

  • Answers to the most commonly asked questions about starting and advancing solids, such as when to start?
    What foods to start with? How much to give?                                     

  • How to save time and money making your own baby foods    

  • How to troubleshoot many common problems that coming with starting solids such as how to prep and store food, what to do about constipation, and how to know if your baby has a food allergy                                                                   

  • How much your baby needs of what nutrients and how to easily put together meal plans that provide them                     

  • How to approach feeding your baby now so that you can reduce the risk of food allergies and picky eating later.           

  • How to easily incorporate infant feeding into your family routines But don’t take our word for it. See for yourself how to turn starting and advancing solids into the one of the most fun and rewarding times of your baby’s healthy growth and development.


One of our favorite stages is when babies start to eat solid foods.

It is also a stage of development where parents have a lot of questions and often are exposed to a lot of outdated advice. Given that some of the choices around feeding that you make now will have big implications for the future, here we will help set the record straight and arm you with the tools you need to raise your baby healthy from the start.

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