by Wyatt Myers
August 30, 2010

As parents of a 14-month-old, my wife and I know that eating at a restaurant with a baby can be quite an adventure. Usually, our fine dining experience ends with us apologizing profusely to the waitstaff, leaving a generous tip, and walking away with a “blast zone” of food surrounding our baby’s highchair.

Of course eating out with a baby is a challenge when it comes to etiquette; but it’s also a challenge when it comes to choosing foods. Let’s face it: It can be hard to find healthy choices at many restaurants, even for adults, much less babies.

Still, many experts agree that exposing babies to the different flavors and types of restaurant food can be a positive experience. “I think it’s a great idea to introduce kids to the wonderful flavors of spices and seasonings early in life,” says Rallie McAllister, M.D., M.P.H., founder and medical director of The Mommy MD Guides and a family physician in Lexington, Kentucky.

Plus, research indicates that children actually taste things differently than adults—and develop many of their food preferences by age 3 or 4. So it’s important to expose young children to new flavors and new foods—healthy, new foods.

To help you navigate the potential minefield that is eating at a restaurant with a baby in tow, we talked to nutrition experts and gathered tips for feeding your baby.

1. Stick with whole foods. You often don’t know just what you’re getting in the overly processed meals at many restaurants, so the easiest way to control exactly what your baby is eating is to stick with whole, unprocessed foods, says Dr. McAllister. “For instance, you can order a baked sweet potato and then mash a portion of it with your fork to make it safe and suitable for baby to eat,” she says. “You can do the same thing with steamed vegetables, such as squash and carrots, and some fruits, such as baked apples or fresh bananas.”

2. Share your meal. There’s also no reason to waste your money ordering an entire extra meal for your baby, explains Amy Marlow, R.D., M.P.H., the co-author of HappyBaby: The Organic Guide to Baby’s First 24 Months. “If you strategically order for yourself things that have components that are appropriate for your baby, you can just feed him items off your own plate,” she says. “For example, cooked vegetables, pasta, tofu, rice, potatoes, fish, ground meat dishes, cooked fruits, pancakes/waffles, and breads are all appropriate for babies.”

3. Don’t be afraid of ethnic food. In many cases, the fresh ingredients and interesting flavors of ethnic cuisine can be a perfect choice for baby. “The great thing about many ethnic dishes is that they’re flavored with a variety of wonderful spices and seasonings, such as ginger, turmeric, garlic, and cinnamon,” says Dr. McAllister.

4. But be careful about new stuff. Amy Marlow adds that it might be a good idea to try these new foods for the first time at home and not in a restaurant setting. “For young babies who are new to solid foods, be careful to avoid any foods that your baby hasn’t been introduced to yet,” she says. “The last thing you want is a reaction to a new food when you’re out at a restaurant.”

5. Watch out for restaurant no-nos. Steer clear of foods that are too salty or sweet, fried foods, sodas, and other items flavored with artificial sweeteners. And don’t choose foods that might be a choking hazard such as grapes, hot dogs, or nuts.

6. Make requests when needed. Restaurant staffs are often more than happy to accommodate your needs, so if you want the dish prepared without added salt, or vegetables prepared without butter or oil, put in a request. “Many chefs will puree certain items for babies,” says Dr. McAllister. “I’d ask the chef to use only the whole food and a touch of natural spices whenever possible, and request that the butter, salt, sugar, MSG, and artificial sweeteners be left out altogether.”

7. Have your emergency kit on hand. Finally, you can avoid potential meltdowns that are detrimental to you and other restaurant-goers by arriving with the right items in your “emergency kit.” This should include a bib, containers of milk or water, wet wipes for cleanup, and of course, some of your baby’s favorite snacks to tide him over if your order takes awhile to prepare.