Solid Foods: Ready, Set, Go!

Good sources of Iron

Introducing your baby to solid foods at around six months of age is The best sources of iron are
recommended because their increasing nutritional needs can no longer
be met from breast milk or formula alone.
foods high in ‘haem iron’
Your choice of food and how you feed your baby and toddler is important for High in haem iron Iron (mg)
their growth and development and will have an important influence on their
eating habits throughout life. Beef, 50g, cooked 1.5 HAEM
Recipes for family meals made from fresh, nutrient-rich foods are provided. Lamb, 50g, cooked 1.5 IRON
IS WELL
They show you how to cook one meal for your baby and the whole family. Pork, 50g, cooked 0.6 ABSORBED
BY THE BODY
Fish, 50g, cooked 0.5
Which foods when? Chicken, 50g, cooked 0.4
Infant Feeding Guidelines say that foods can be introduced in any order and at
any rate as long as they are rich in iron, nutritious and the texture is suitable for • The redder the meat, the higher the amount of haem iron.
your baby’s stage of development.
• Eating red meat such as beef and lamb 3 to 4 times per week
After 12 months of age, your baby should be consuming family foods consistent is recommended to meet iron and zinc needs.
with the Australian Dietary Guidelines.
Other sources of iron are
Iron-rich foods foods high in ‘non-haem iron’
Iron-rich foods are recommended as first foods at around 6 months of age
to prevent iron deficiency which can affect your baby’s brain development. High in non-haem iron Iron (mg)
Spinach, ¼ cup (50g), 2.0
Allergies cooked
T here is no need to delay the introduction of nutritious foods such as cooked NON
Tofu, 50g 1.2
eggs or peanut butter, as there is no evidence that this reduces the risk of HAEM
allergies. Iron fortified rice 1.1 IRON
cereal (5g dry cereal with IS LESS WELL
Food safety ABSORBED
40ml water) BY THE BODY
F or food safety reasons, it is best to avoid honey and raw eggs before 12
Egg (1) 60g, cooked 1.0
months of age. Hard, small round foods such as whole nuts or raw carrot
sticks are a potential choking risk and should be avoided until after 3 years Legumes, 1/3 cup (50g), 0.9
of age. cooked
Dairy foods Meat-free diets
 reast milk should be the main drink until at least one year of age. Commercial
B
• Carefully choose suitable food alternatives
infant formula is a satisfactory substitute for babies who are not breastfed.
that are high in iron.
Whole-milk products such as yoghurt, custard and cheese can be introduced
from six months of age and full cream cow’s milk can be given as part of solid • Combining plant food sources of iron with foods
foods (e.g. on cereal). As a drink, full cream cow’s milk can be offered from 12 high in vitamin C (e.g. half an orange) helps to
months of age. increase iron absorption.

2 3
 Food textures for
developmental stages The Toddler stage
Babies can vary in the time needed to progress through each stage. Around 12 months of age, your toddler will start
Depending on the type of food and your babies development, you can exerting their independence. They can be picky
go straight to the lumpy mushy or finger food stage. about when and what foods they will eat.
It is important you maintain control of the
The “Silky, Smooth” stage food on offer!
Around 6 months of age, red meat is suitable • Let your toddler choose what to eat from a
for babies and an important addition to the diet. limited choice of only nutritious foods.
• For a smooth texture, meat must be tender and moist. • Avoid encouraging or rewarding them with
Puree meat with boiled water or casserole juices. less nutritious treats for finishing their plate.
See silky steak and smooth stew recipes (page 6).
• Blend meat with a variety of different vegetables • If your toddler does not eat as much as you think
such as zucchini, pumpkin and sweet potato. they should, do not offer favourite alternatives
– even if they are nutritious e.g. cow’s milk.
The “Lumpy, Mushy” stage • Make water the only drink of choice at meal time
Around 7 months of age, it is important to as filling up on milk and juices can reduce appetite
encourage your baby to chew varying kinds of textures and displace good food sources of iron and zinc.
and not stay on silky smooth foods too long. This helps • If your baby or toddler rejects a new food, offer it again
to develop muscles for chewing and speech. until the food becomes familiar and accepted.
• Progress the texture to include small, fork mashed
soft lumps.
• Never leave your baby or toddler alone while they are
eating or let them wander as they eat.
• Your baby is able to chew foods even without teeth.
• It is normal for babies to gag (but not choke) on lumpy
foods when they are learning to chew. They may also
spit food out. Don’t be concerned. It is all part of the How much food
learning process.
does my baby need?
The Finger Food stage • Children have a natural ability to adjust the amount they eat
Around 8 months of age, your baby’s hand control according to their needs and growth patterns. Every child is
improves. As soon as they are able to grasp objects, different; some days they will eat more than other days.
encourage them to feed themselves by offering soft • Continue to consistently offer small portions of nutritious foods
finger foods.
and trust your child to decide how much to eat at each meal
•C  ut food into small pieces which can easily be and over the day.
managed or held onto for chewing.
•A  void hard foods such as raw carrot, celery, apple or
whole nuts as these foods are potential choking risks.
Large round foods such as grapes and sausage can
also pose a choking risk; however these can be
simply cut in half or quarters.

4 5
 First food recipes Storing food for babies
When you first introduce beef and lamb to your baby, these simple recipes will Fridge
help get you started. It is recommended you progress very quickly to a lumpy
• Cover, cool and refrigerate cooked meat immediately.
texture.
• Keep no more than 2 days in small, airtight containers.
Silky steak for babies Freezer
100g rump steak*, trimmed of fat
• Always add moisture to sliced, cooked meat when freezing e.g. boiled water,
1 tsp olive oil meat juices, mashed vegetables or casserole juices.
100g cooked pumpkin • Once food is cooked, freeze immediately in small portions in airtight
containers. Use within 4 weeks.
1. Heat barbecue or non-stick frying pan. Rub
meat with oil. Cook over medium-high heat • For small portions, freeze in ice cube trays and place in airtight freezer bags.
for 3-4 mins on each side or until cooked. • Thaw cubes in refrigerator as required.
The meat should feel springy. Rest meat for • Never refreeze meals that have been initially frozen then thawed.
5 mins.
• You might find it more practical to cook a batch of meat and freeze
2. Slice meat and combine with cooked small portions
pumpkin and blend until smooth or for a
lumpier texture, partially blend and fork mash. Reheating
• Reheat thawed or refrigerated meat meals in a small amount of water in a
Suggested vegetables to combine with meat small pan or microwave proof dish in the microwave.
puree: pumpkin, carrot, sweet potato or zucchini.
• Make sure the meat and juices boil for a few minutes to ensure the food is
thoroughly heated through (heat to at least 70°C).
Smooth stew • Mix well and check temperature of the food before giving to your baby.
200g diced lamb or beef*, trimmed of fat
1 tsp olive oil
1 carrot, peeled and chopped
Adapting the family meal
1 stick celery, chopped The following recipes illustrate how to adapt the family meal to meet your baby’s
1 potato, peeled and chopped different developmental stages. Adjust the ingredients and flavours to reflect
your preferred cuisine or cultural background.
1. Toss meat in oil. Heat small non-stick frying pan.
Add meat and brown. Remove from pan and A baby’s taste buds are quite sensitive.
place in small saucepan. • Add more intense spices and herbs such as chilli to your meal
once your baby’s portion has been served.
2. Add carrot, celery and potato to saucepan and add 1 cup water
(or enough to just cover contents). Bring to the boil, reduce heat • Avoid adding salt to your baby’s food so they will learn to enjoy
and simmer for 1 ½ - 2 hours or until very tender. the natural flavours of the food.
• Avoid adding sugar (and honey) to your baby’s meals and use
3. Blend until smooth or for a lumpier texture, partially blend and fork mash.
as little sugar as possible in cooking.
* For more information on different beef and lamb cuts, visit www.themainmeal.com.au

6 7
 Recipe

Beef & Veggie Silky Smooth

Pasta Salad oil and roast for 25-30 minutes or

until golden and tender. Set aside.
Blend 2-3 slices (30g) beef with 3-4
cubes of roasted pumpkin, some
Serves: 4 2. Cook pasta in a large saucepan of spinach leaves and ricotta, adding 1-2
boiling water according to packet tbsp boiling water if necessary.
Preparation time: 15 mins
instructions, adding beans for the
Cooking time: 30 mins last 2 minutes of cooking time.
Drain well.
Ingredients
3. Meanwhile, heat a large non-stick
600g rump steak, trimmed of fat
frying pan or char grill over a high
1 ½ tbsp olive oil heat. Brush steak with 2 teaspoons
800g pumpkin, peeled, seeded, cut into
1.5cm cubes
olive oil. Cook steak for 2-3 minutes
each side for medium or until
Lumpy mushy
cooked to your liking and rest for 5 Pulse 2-3 slices (30g) beef with spinach
250g farfalle pasta
minutes, loosely covered with foil. leaves until partially smooth and mix
150g green beans, trimmed, cut into 3cm with 3-4 pieces of mashed pumpkin
lengths 4. Toss pasta, beans, pumpkin, and ricotta.
100g baby spinach leaves sliced steak, spinach, ricotta and
remaining olive oil together. Serve
125g fresh ricotta
garnished with pine nuts.
2 tbsp toasted pine nuts, to garnish
5. Use cooked ingredients to adapt
Method the family meal for different
1. Preheat oven to 200°C (180°C fan forced) developmental stages. See
and place pumpkin on a tray lined with examples on the following page. Finger Food
baking paper. Spray pumpkin with olive
Place some slices of beef cut into
smaller pieces, green beans, cubes of
pumpkin, and pasta on a plate to eat
as finger food.

Toddlers
Place some of the tossed pasta in a
small bowl and serve with a fork.

8 Adult Meal 9
 Recipe

Roast Silky Smooth

Lamb & veggy roast 2. Toss potatoes and pumpkin in Blend a slice of lamb (30g), 1 potato
remaining oil and place on another
with potato wedges baking tray lined with baking
wedge and 1 piece pumpkin, adding 1 tbsp
boiling water if necessary.
paper. Place wedges on one side
Serves: 4 and pumpkin on the other. Bake
Preparation time: 20 mins for 1 hour adding tomatoes and
Cooking time: 40 mins - 1 hour asparagus for the last 15 mins of
cooking.
Ingredients
3. Meanwhile bake browned lamb
500g lamb mini roast, trimmed of fat
for 20-25 mins. Remove from oven
2 tbsp olive oil when cooked, while potatoes and Lumpy mushy
800g potatoes, peeled, cut into wedges vegetables finish cooking. Loosely Pulse a slice of lamb (30g) in blender
cover lamb with foil and rest lamb with 1 tbsp of boiling water until partially
500g pumpkin, peeled, cut into 2cm
for 10 mins before carving. smooth. With a fork mash 1 potato wedge
pieces
4. Carve lamb into thin slices. and 2 pieces pumpkin. Combine with
250g cherry tomatoes blended lamb.
Serve with wedges and roasted
2 bunches asparagus, cut into bite size vegetables.
lengths
5. Use cooked ingredients to adapt
Method the family meal for different
developmental stages. See
1. Preheat oven to 200°C. Rub lamb with examples on the following page.
2 tsp of oil and brown in a non-stick
frying pan over high heat. Place on Finger Food
baking tray lined with baking paper.
Cut a slice of lamb into thin strips. Cut 3
potato wedges and some vegetables
into pieces for small fingers.

Toddlers
Cut potato into mini wedges. Cut lamb
into strips and roll around asparagus
tips and sliced pumpkin into wheels.
Serve with halves of the roasted cherry
tomatoes. (Remove skin if preferred).

Adult Meal
10 11
 Recipe

Beef & Sweet Method

1. Heat oil in a large heavy based oven
 ilky Smooth
S
Potato Pie ready casserole pot over a medium
heat. Brown the meat in two batches
Blend ¼ cup casserole with juices and
¼ cup of the sweet potato topping until
and set aside. Add onion, celery and smooth. Serve with a spoonful of pureed
Serves: 4
garlic and cook for 3 minutes. Add broccoli and peas.
Preparation time: 20 mins canned tomatoes and simmer for 8
Cooking time: 2 hours minutes until reduced slightly and thick.
Ingredients 2. Return beef to the pot, add 750ml stock
600g beef chuck steak, trimmed of fat, and bring to the boil. Reduce heat and
diced gently simmer for 1 ½ hours. Then add
carrot and cover with the lid to cook for
1 tbsp olive oil
1 onion, roughly chopped
a further ½ hour.
Lumpy mushy
3. Meanwhile, preheat oven to 220°C and
2 stalks celery, chopped into 2cm pieces place sweet potato slices in a saucepan Pulse 1/3 cup casserole with juices and
1 carrot, peeled and cut into 2cm pieces with 2 cups stock and parsley. Bring to 1/3 cup of the sweet potato topping in a
1 clove garlic, minced the boil and cook for 10-15 minutes. blender until partially smooth or mash with
400g can diced tomatoes (no added salt) 4. Drain stock and layer potatoes evenly
a fork. Serve with a spoonful of fork mashed
over the top of the meat casserole, broccoli and peas.
750ml beef stock, (salt reduced)
brush with melted margarine. Place in
Sweet Potato topping the oven and bake for 20 minutes or
700g sweet potatoes, peeled until top is golden.
and thinly sliced 5. Use cooked ingredients to adapt
2 cups beef stock, (salt reduced) the family meal for different
developmental stages. See
¼ bunch parsley, chopped
examples on the following page. Finger Food
2 tbsp margarine spread, melted
Put ½ cup of casserole on a plate with the
Steamed broccoli and green sweet potato topping. Surround with a
peas to serve couple of broccoli stems and
green peas.

Toddlers
Spoon ¾ cup of casserole into a small bowl
and top with sweet potato topping. Surround
with broccoli stems and green peas and
encourage your toddler to eat with a fork.

12 13
Adult Meal
 Recipe

Mince Silky Smooth

Beef & sweet potato burgers Blend 1/2 patty with 1 tbsp boiled water
until smooth. Serve with 2 tbsp of
Serves: 4 mashed avocado.
Method
Preparation time: 10 mins
1. Steam or boil sweet potato until
Cooking time: 20 mins
tender. Mash. Combine with garlic,
Ingredients beef mince, parsley, zucchini and
350g orange sweet potato, peeled, cut egg. Form into 4 patties.
into 2cm pieces 2. Heat large non-stick frying pan.
1 garlic clove, crushed Add oil and heat. Cook patties over
400g lean beef mince medium heat for 4-5 mins on each Lumpy mushy
side or until cooked. Keep warm.
2 tsp chopped flat-leaf parsley Fork mash 1 patty and
3. Halve the rolls and toast. Top one 2 tbsp of mashed avocado.
1 zucchini, grated and excess water
squeezed out half with lettuce, burgers, onion
and tomato. Top other half with
1 egg lightly beaten sliced avocado.
2 tbsp olive oil
4. Use cooked ingredients to adapt
4 mixed grain rolls the family meal for different
1 avocado, sliced developmental stages. See
examples on the following page.
Serving suggestion
Finger Food
Sliced tomato, lettuce leaves
Make 2-3 mini burger patties for little fingers
and sliced red onion.
to pick up. Serve with 1 tbsp of grated carrot,
2 quartered cherry tomatoes and 2 cucumber
slices. Spread 4 baby squares of bread with a
tbsp mashed avocado.

Toddlers
Make 3-4 mini burger patties. Place on top
of toasted rounds or squares of sliced bread,
topped with a slice of baby tomato. Top 3
toasted rounds of bread with sliced avocado.
Serve with cooked carrot sticks.

14 Adult Meal 15
 This brochure has been produced by Meat & Livestock Australia and the
information has been independently reviewed by the following organisations.
............................................................................
Meat & Livestock Australia (MLA) is a producer owned
company that delivers marketing and research services for
Australia’s cattle, sheep and goat industries. MLA provides
health professionals and consumers with accurate
nutrition information about the role of red meat as part
of a healthy balanced diet. Locked bag 991 North Sydney
NSW 2059. www.themainmeal.com.au
............................................................................
MLA is a DAA corporate partner. For expert nutrition and
dietary advice contact an Accredited Practising Dietitian
(APD) in your local area by visiting ‘Find an APD” at
www.daa.asn.au or call 1800 812 942.

............................................................................
Lean red meat trimmed of all visible fat has less than
4% saturated fat and earns the Heart Foundation Tick of
approval. For more information on the Tick Program, visit
www.heartfoundation.org.au/tick.
Tick TM used under licence.

............................................................................
At Tresillian, we pride ourselves on offering a caring
and personalised service to parents in the early years,
from newborns to toddlers. We have a wide range of
information available to help parents gain confidence in
their own parenting abilities. For more information, visit our
website at www.tresillian.net

............................................................................
Care is taken to ensure the accuracy and currency of this publication. However we do not
guarantee accuracy or currency. This publication is only intended to provide general information.
It is not intended to be comprehensive. You should make your own enquiries before making
decisions concerning your nutritional requirements. This information is not medical advice and
you should consult a health professional before making any decisions concerning your interests.
Third edition, June 2013.

For additional free copies of this brochure please call

1800 550 018 or visit www.themainmeal.com.au