real food for babies

WHY ARE NUTRIENT-DENSE FOODS RECOMMENDED FOR BABIES?

When babies are around 6 months of age, breastmilk and formula no longer meet the nutritional needs required by their rapidly growing bodies. Focusing on supplementing milk feeds with nutrient-dense foods means that your baby is more likely to consume the additional key nutrients required at this stage of their development. These key nutrients include iron, protein, zinc, calcium, omega-3 fatty acids and vitamin D, with iron being the most critical.

WHAT FOODS SHOULD I GIVE MY BABY FIRST?

It is important to remember that first foods are complementary feeds and should not replace breastmilk or formula. These will remain your baby’s main source of nutrition until 12 months of age. While there is no particular order in which foods should be introduced, it is recommended that you begin with low allergenic foods that are easy to digest and high in iron. Try your best to prepare meals using real ingredients such as the ones listed below and consider introducing foods that you and your family already enjoy eating. This not only makes cooking much easier, but research shows that there are significant benefits to eating alongside your baby. Parental role modeling encourages babies to engage with the food they are eating, helping them to develop practical eating skills and social behaviour.

 
 
 

whole foods list

The list below includes foods from all of the major food groups (plus seasonings) and is by no means a definitive list of what to feed your baby. There are many nutritious first foods that you can offer and what is best for your baby may not be for another’s. It’s important to feed your baby nutrient-dense meals, ideally made from good quality and minimally processed whole foods.

*common allergen

 
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ANIMAL PRODUCTS: organic + grass-fed or pasture-raised

  • Bone broth

  • Bone marrow

  • Dairy* - yoghurt, kefir + milk (not before 12 months)

  • Eggs*

  • Liver

  • Meat - beef, chicken, kangaroo, goat, lamb, pork, rabbit, turkey etc.

  • Offal - brains, heart, kidney etc.

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FRUIT + VEGETABLES: boiled, roasted or steamed until very soft

  • Broccoli, beetroot, cabbage, carrot, cauliflower, celeriac, celery, cucumber, eggplant, green beans, kale, leek, mushrooms, onion, parsnip, peas, peppers, potato, pumpkin, seaweed (dulse, kombu, nori, wakame etc), spinach, tomato, turnip, sweet potato, zucchini

  • Apple, banana, berries, mango, passionfruit, papaya, pear, stone fruit

  • Fermented fruits + vegetables

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FATS, COLD-PRESSED OILS, NUTS + SEEDS

  • Avocado, olive, flax + cod liver oil

  • Coconut oil, milk, cream, cultured yogurt + kefir

  • Ghee* + butter*

  • Lard + tallow

  • Peanuts*

  • Seeds - chia, hemp, flax, pepitas, sunflower, sesame*

  • Tree nuts* - almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios, walnuts etc.

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CEREALS, PSEUDOGRAINS + LEGUMES/PULSES: soaked or soured

  • Oats, rice, barley, bulgur, teff, spelt, farro, wheat, einkorn + emmer

  • Amaranth, buckwheat, millet + polenta

  • Aduki beans, black-eyed beans, butter beans, broad/fava beans, cannellini beans, chickpeas, kidney beans, lentils, mung beans, pinto, edamame/soybeans*, split peas etc.

  • Fermented products such as tempeh* and miso*

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SEAFOOD: wild caught or sustainably sourced + low-mercury fish

  • Oily fish* - sardines, mackerel + salmon

  • White fish* - barramundi, snapper, whiting, mahi mahi etc.

  • Shellfish* + crustaceans such as clams, crayfish, lobster, prawns + oysters

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FLAVOURINGS

  • Herbs such as parsley, dill, basil, coriander, mint, tarragon, oregano, thyme, rosemary etc.

  • Spices such as cinnamon, nutmeg, ginger, cardamom, cumin, turmeric, coriander, paprika, caraway, mild curry powder, za’atar, sumac etc.

  • Citrus (juice and zest), seaweed + sauerkraut juice

 

CONTINUE READING

 
 

Balanced meals should contain each of the three macronutrients.

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Find easy to digest and nourishing first foods recipes for babies.

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Please Note

This website is designed to provide information to support you, not medical or professional health advice. Always consult your doctor or paediatric health care provider for questions about your child’s nutritional needs and issues related to feeding.

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