Shaping Children’s Palates with Nutrient-Dense, Traditional Foods

As parents aiming to nurture healthy, adventurous eaters, we know the early years are critical in shaping our children's palates. Our society is flooded with processed, sugar-laden snacks marketed toward children, but an alternative exists rooted in traditional dietary wisdom. 

Introducing nutrient-packed foods like organ meats and other animal-based options helps support kids’ health and expand their taste preferences. Steering clear of processed snacks allows kids to naturally love foods rich in vitamins, minerals, and healthy fats—the building blocks they need to grow strong and thrive.

Why Early Exposure Matters: The Science of Taste Formation

Research shows that the foods babies and toddlers experience in their early years can shape their taste preferences for life. Infants are born with a preference for sweetness, but taste perception is malleable and can be expanded through exposure to different flavors and textures.1 Studies on early taste experiences show that the flavors in a mother’s diet during pregnancy and breastfeeding can subtly shape a baby’s taste preferences. This early exposure gives parents a chance to introduce nutrient-dense flavors even before solids are part of the picture.2

When babies are exposed early to the flavors of nutrient-rich foods—especially those rich in fats, proteins, and essential vitamins—their palates begin to adapt. Foods like organ meats, known for their density in key nutrients, introduce unique textures and flavors far from the sugar-heavy processed snacks often given to young children. Offering these foods early on encourages children to develop a taste for the flavors of whole, unprocessed foods, creating a strong foundation for healthier eating habits in childhood and beyond.3

Nutritional Benefits of Organ Meats for Children

Organ meats like liver, heart, and kidney are among the most nutrient-dense foods available. For centuries, traditional diets worldwide have revered these foods for their role in growth and health, especially during early development stages when nutrient needs are high.4 Here’s a breakdown of the essential vitamins and minerals in organ meats and their benefits for children:

• Iron: Essential for cognitive development and energy levels, iron is one of the most common deficiencies among children. Organ meats like liver provide heme iron, the most bioavailable form, which is more easily absorbed by the body than the non-heme iron found in plant sources.5

• Vitamin A: Vital for eye health, immune function, and cell growth, vitamin A in liver is in its active retinol form, meaning it’s ready for the body to use immediately. This form of vitamin A is especially important for young children, who need it for proper organ development and immune support.6

• Zinc: Important for immune health, cognitive function, and cellular repair, zinc supports growth and development in children. Organ meats, particularly kidney and liver, offer zinc in a highly absorbable form.7

• Choline: Found in brain-supportive organ meats like liver and heart, choline plays a critical role in brain development and helps form neurotransmitters. Adequate choline intake in early childhood supports memory, learning, and cognitive function.8

• Vitamin B12: Supports nerve development and red blood cell formation, both essential during growth. B12 is found almost exclusively in animal products, with organ meats being one of the richest sources.9

These nutrients interact in ways that boost each other’s benefits, creating a nutritional profile that synthetic supplements or fortified processed foods simply can’t replicate.

Comparing Traditional Foods with Processed Toddler Snacks

The processed snacks that line the baby and toddler food aisles often lack these crucial nutrients. While marketed as "healthy" or "natural," many are packed with fillers, sugar, and minimal protein, offering quick calories but little substantial nutrition. In contrast, nutrient-dense foods like organ meats provide sustained energy, high-quality protein, and a wealth of vitamins and minerals.

The WHO guidelines, known as the Nutrient and Promotion Profile Model (NPPM), provide a framework to help parents identify foods that support early development and healthy eating habits. A recent (2024) study10 found that none of the products met the NPPM’s standards for promotional practices. In other words, some marketing claims on baby and toddler foods may create a healthier perception than the product actually delivers. For parents looking to avoid fillers, sugars, and low-protein options, this is significant.

What Did the Study Find?

The study10 scrutinized a wide range of baby foods, including snacks, pouches, cereals, and beverages, assessing their nutrient density and compliance with WHO guidelines. Here’s what stood out:

1. Nutritional Shortcomings: Over half of the products were high in sugar and low in protein, two critical factors in early childhood nutrition.

2. Misleading Marketing Claims: None of the products met WHO standards for promotions, which means that even those labeled as “natural” or “healthy” may not support the best nutritional outcomes for infants and toddlers.

3. Implications for Parents: Many foods marketed as suitable for infants and toddlers may fall short of their nutritional promises, so it’s crucial for parents to carefully read labels and look beyond the marketing.
   

Let’s compare common toddler snacks with nutrient-dense traditional foods:

• Packaged baby food pouches: Often filled with pureed fruits and vegetables, these pouches provide some vitamins (often synthetic and therefore not as easily absorbed and assimilated)  but usually lack fat and protein, which are essential for brain development. Organ meats, by contrast, are rich in protein, healthy fats, and bioavailable iron.

• Toddler snack bars: While convenient, these bars are often high in sugar and low in essential nutrients. Replacing these with bites of nutrient-dense foods, like organ meats, offers better nutrition and helps your child develop a taste for savory, protein-rich foods.

• Cheese crackers and puffs: These highly processed snacks offer little more than refined carbs and artificial flavors. A small amount of cooked liver or shredded heart provides more balanced energy, protein, and beneficial fats.

Baby-Led Weaning: Practical Tips for Introducing Organ Meats

Baby-led weaning (BLW) offers a hands-on approach to introducing nutrient-dense foods early. By allowing babies to feed themselves and explore flavors and textures independently, parents can help children develop a natural appreciation for food.11 Here are some practical ways to use BLW to introduce organ meats and other nutrient-dense traditional foods:

1. Let them gnaw on bones: If you’re preparing a bone-in piece of meat, allow your baby to safely explore the flavors and textures by chewing on a bone (closely supervised). A soft, cooked chicken drumstick is perfect for this. Babies love the texture, and it provides an introduction to savory flavors.

2. Incorporate organ meats into familiar dishes: If direct exposure to organ meats seems challenging, consider incorporating them into ground meat or casseroles. For instance, mix a small amount of liver into ground beef or bison. The flavor is masked, but the nutritional benefit remains high.

3. Make nutrient-rich pâtés: Liver pâté or blended liver with herbs can be spread on vegetables or other foods for your child to try. Pâté introduces liver's distinct flavor in a palatable form for babies.

4. Cook heart as a finger food: Heart is a great starter organ meat, as its flavor is mild compared to liver. Sliced into small pieces and cooked with a little seasoning, it can be an approachable introduction to organ meats.

Developing a Palate for Nutrient-Dense Foods: Benefits for Long-Term Health

Early exposure to organ meats and other nutrient-dense foods can offer lifelong benefits beyond good nutrition. Research on taste perception and early food experiences indicates that children exposed to a variety of whole, nutrient-dense foods are less likely to develop preferences for processed, high-sugar options. Encouraging a taste for savory, nutrient-rich foods helps children develop a preference for whole foods, setting them up for healthier eating habits as they grow.2

By presenting organ meats and other whole foods in an enjoyable way, parents help build positive associations with nutritious options. Babies who learn to enjoy these foods early on are more likely to carry these preferences into childhood and beyond, ultimately reducing their risk for nutrient deficiencies, obesity, and other diet-related health issues.

An Easy Way to Introduce Organ Meats: Pluck Organ Meat Seasonings

Pluck Organ Meat Seasonings can be a game-changer for parents who may find it challenging to serve organ meats directly or want a convenient way to introduce these flavors regularly. Pluck offers a blend of seasonings made with high-quality organ meats, including liver, heart, and kidney. It’s formulated to add nutrients and flavor to meals, making it easier to include the benefits of organ meats in everyday dishes.

Simply sprinkle Pluck on vegetables, scrambled eggs, or any meal your child enjoys. The flavor is mild yet rich, offering an easy and approachable way to introduce toddlers to the umami taste—a key component of savory dishes. Umami, often described as a deep, satisfying flavor, helps expand a child’s palate beyond sweet and bland foods, getting them accustomed to the savory profiles found in nutrient-dense, whole foods. Using Pluck early on helps children develop a taste for these flavors, paving the way for a lifelong appreciation of balanced, nutrient-packed meals.

Conclusion: Building Healthy, Nutrient-Dense Habits from the Start

Taking a traditional approach to feeding supports children’s health and fosters an appreciation for nutrient-dense, whole foods. Organ meats are packed with essential nutrients that support growth, and with a bit of creativity, they can become a natural part of your child’s diet. Baby-led weaning, practical preparation techniques, and tools like Pluck Organ Meat Seasonings make it easy to introduce these nutrient-rich flavors in a way that’s enjoyable and beneficial for development. 

The early years are a unique time to shape food preferences and lay the groundwork for a lifetime of healthy eating.With the right exposure, children can learn to appreciate—and even prefer—the flavors and textures of whole, traditional foods that provide lasting nourishment.

Citations: 

1. Ventura, Alison K., Jami M. Phelan, and Kelly Garcia. "Maternal Vegetable Intake During Pregnancy and Lactation and Child Vegetable Intake: A Systematic Review." Current Nutrition Reports, vol. 10, no. 2, 2021, pp. 100-110. SpringerLink.

2. Spahn, Jennifer M., et al. "Systematic Review of the Evidence on Flavor Exposure and Feeding Practices." The American Journal of Clinical Nutrition, vol. 112, no. 4, 2020, pp. 1003-1030. American Journal of Clinical Nutrition.

3. Spahn, Jennifer M., et al. "Systematic Review of the Evidence on Flavor Exposure and Feeding Practices." The American Journal of Clinical Nutrition, vol. 112, no. 4, 2020, pp. 1003-1030. American Journal of Clinical Nutrition.

4. "Exploring the Benefits of Organ Meats." Today's Dietitian, vol. 23, no. 5, 2021, pp. 44-49. Today's Dietitian.

5. "Iron." National Institutes of Health, Office of Dietary Supplements, U.S. Department of Health and Human Services, 2021, ods.od.nih.gov/factsheets/Iron-HealthProfessional/.

6. "Vitamin A." Linus Pauling Institute, Oregon State University, 2021, lpi.oregonstate.edu/mic/vitamins/vitamin-A.

7. "Zinc." National Institutes of Health, Office of Dietary Supplements, U.S. Department of Health and Human Services, 2021, ods.od.nih.gov/factsheets/zinc-healthprofessional/.

8. "Choline and Acetylcholine." Cleveland Clinic, 2022, my.clevelandclinic.org/health/articles/24568-acetylcholine-ach.

9. "Vitamin B12." National Institutes of Health, Office of Dietary Supplements, U.S. Department of Health and Human Services, 2021, ods.od.nih.gov/factsheets/Vitaminb12-HealthProfessional/.

10. "The George Institute for Global Health Finds Many Baby Foods Fail to Meet WHO Nutritional Guidelines." Food & Wine, 2024, foodandwine.com/baby-food-nutritional-guidelines-world-health-organization-8701671.

11. Morison, Brittany J., et al. "How Different Are Baby-Led Weaning and Conventional Complementary Feeding? A Cross-Sectional Study of Infants Aged 6–8 Months." BMJ Open, vol. 6, no. 6, 2016, doi:10.1136/bmjopen-2015-010665.