Sweet Potato Sweet potatoes are an excellent starter food because of their soft texture. Thanks to their high dietary fibre content, they offer slow release energy with a low glycaemic load helping to keep blood sugars stable. They're also low in sodium, which young kidneys can struggle with. They are a very good source of vitamin A, vitamin C and manganese - a fantastic antioxidant which protects and plays a role in bone formation and energy metabolism.
Avocado
Avocado can be mashed into a smooth puree, making it ideal for 1st stage weaning. It is well-known for its high ‘healthy fats' content such as monounsaturated and essential fatty acids - making it an excellent energy food. It is also a good source of dietary fibre, vitamin C, vitamin K and folate, which is essential for the formation of blood cells. Not eating enough folate can cause anaemia - a common ailment in children, which leads to weakness, fatigue, lack of appetite and weight loss.
Natural Probiotic Yoghurt Bacteria in active-culture yogurt helps prevent yeast infections and supports the immune system by promoting a healthy gut. Calcium helps strengthen bones and is also needed for muscle and nerve function. Natural sugars and protein provide slow release energy with a low glycaemic index, and riboflavin and phosphorus contained in yoghurt are important for energy metabolism. Additionally, phosphorus is important for bones and teeth structure.
Quinoa Half a cup of cooked quinoa contains five grams of protein. This is more than any other grain, making it a multi-purpose food. Its iron, phosphorus and riboflavin content make it an excellent energy food and the high magnesium content is great for bones and muscles. Flavour it well using herbs or garlic.
Lean Beef Meat This can be very beneficial for children and should be eaten as well as other protein meals like fish, eggs and pulses. Lean beef provides a great source of protein and vitamin B12, something that is exclusively available from animal products. Beef is also a very good source of selenium, zinc, iron and phosphorus, and has high levels of other B vitamins such as niacin and B6. Zinc and iron support the immune system and are fantastic for wound healing and reproductive development.
Eggs Eggs are another fantastic protein food containing all the required amino acids to support growth. They are an excellent energy provider and contain riboflavin, vitamin B12 and phosphorus plus are a very good source of selenium, which is a powerful antioxidant.
Full fat cow's milk Including milk in your child's diet is important for their energy, protein and calcium. The fat in milk is important for very young children, but you should not introduce cow's milk until they are a year old due to its higher sodium content. Until then, stick with breast or formula milk and use full fat milk until your child is at least two years old. Cow's milk includes riboflavin and vitamin A, which are important for good vision, and B12, which helps to release energy from our diet.
Poached salmon Cold-water fish are the best sources of omega-3 fatty acids, which are important for cognitive and brain development. Salmon is also a good source of vitamin B6 and phosphorus and a great source of protein, niacin, vitamin B12 and selenium. Salmon provides amino acids required for growth and repair.
Kale Kale's deep, bright colour is indicative of its high antioxidant potential to protect health. It is a good source of dietary fibre, carotenoids vitamin A and vitamin C and is fantastically high in vitamin K, which is essential for blood clotting and healthy bones. It is another good source of manganese giving its antioxidant credentials a further boost. Kale can be steamed or sautéed very easily, but remember to remove the tough centre stalk to make it easier for your child to eat.
Tomatoes Tomatoes are an antioxidant protection powerhouse! Try to include them in different forms - both raw and cooked - as this will provide different nutrients. They are low in sodium and are a very good source of antioxidants. Its vitamin K content helps blood clotting, while its potassium is important for water and electrolyte balance in the body. Tomatoes are also very versatile! You can create tomato puree, sauces for bolognaise or chilli, use as tinned, fresh, sun-dried, soup – the list goes on and on, making it easy to regularly include them in your child's diet.
Avocado
Avocado can be mashed into a smooth puree, making it ideal for 1st stage weaning. It is well-known for its high ‘healthy fats' content such as monounsaturated and essential fatty acids - making it an excellent energy food. It is also a good source of dietary fibre, vitamin C, vitamin K and folate, which is essential for the formation of blood cells. Not eating enough folate can cause anaemia - a common ailment in children, which leads to weakness, fatigue, lack of appetite and weight loss.
Natural Probiotic Yoghurt Bacteria in active-culture yogurt helps prevent yeast infections and supports the immune system by promoting a healthy gut. Calcium helps strengthen bones and is also needed for muscle and nerve function. Natural sugars and protein provide slow release energy with a low glycaemic index, and riboflavin and phosphorus contained in yoghurt are important for energy metabolism. Additionally, phosphorus is important for bones and teeth structure.
Quinoa Half a cup of cooked quinoa contains five grams of protein. This is more than any other grain, making it a multi-purpose food. Its iron, phosphorus and riboflavin content make it an excellent energy food and the high magnesium content is great for bones and muscles. Flavour it well using herbs or garlic.
Lean Beef Meat This can be very beneficial for children and should be eaten as well as other protein meals like fish, eggs and pulses. Lean beef provides a great source of protein and vitamin B12, something that is exclusively available from animal products. Beef is also a very good source of selenium, zinc, iron and phosphorus, and has high levels of other B vitamins such as niacin and B6. Zinc and iron support the immune system and are fantastic for wound healing and reproductive development.
Eggs Eggs are another fantastic protein food containing all the required amino acids to support growth. They are an excellent energy provider and contain riboflavin, vitamin B12 and phosphorus plus are a very good source of selenium, which is a powerful antioxidant.
Full fat cow's milk Including milk in your child's diet is important for their energy, protein and calcium. The fat in milk is important for very young children, but you should not introduce cow's milk until they are a year old due to its higher sodium content. Until then, stick with breast or formula milk and use full fat milk until your child is at least two years old. Cow's milk includes riboflavin and vitamin A, which are important for good vision, and B12, which helps to release energy from our diet.
Poached salmon Cold-water fish are the best sources of omega-3 fatty acids, which are important for cognitive and brain development. Salmon is also a good source of vitamin B6 and phosphorus and a great source of protein, niacin, vitamin B12 and selenium. Salmon provides amino acids required for growth and repair.
Kale Kale's deep, bright colour is indicative of its high antioxidant potential to protect health. It is a good source of dietary fibre, carotenoids vitamin A and vitamin C and is fantastically high in vitamin K, which is essential for blood clotting and healthy bones. It is another good source of manganese giving its antioxidant credentials a further boost. Kale can be steamed or sautéed very easily, but remember to remove the tough centre stalk to make it easier for your child to eat.
Tomatoes Tomatoes are an antioxidant protection powerhouse! Try to include them in different forms - both raw and cooked - as this will provide different nutrients. They are low in sodium and are a very good source of antioxidants. Its vitamin K content helps blood clotting, while its potassium is important for water and electrolyte balance in the body. Tomatoes are also very versatile! You can create tomato puree, sauces for bolognaise or chilli, use as tinned, fresh, sun-dried, soup – the list goes on and on, making it easy to regularly include them in your child's diet.
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