Eating well:

the first year

A guide to
introducing solids
and eating well
up to baby’s
first birthday
Eating well: the first year. A guide to introducing solids
and eating well up to baby’s first birthday

ISBN e-book 978-1-908924-24-7

ISBN printed copy 978-1-908924-31-5
Published by First Steps Nutrition Trust, 2015
First edition published in 2015. Reprinted in 2017.

A PDF of this resource is available on the First Steps Nutrition

Trust website www.firststepsnutrition.org

The text of this resource, and the photos, can be reproduced

in other materials provided that the materials promote public
health and make no profit, and an acknowledgement is made
to First Steps Nutrition Trust.

This resource is provided for information only and individual

advice on diet and health should always be sought from
appropriate health professionals.

Acknowledgements
First Steps Nutrition Trust would like to thank Lizzie Vann for
supporting the work of First Steps Nutrition Trust.

The text, menus and photos were written, planned and

designed by Dr Helen Crawley with additional support from
Susan Westland, Erica Hocking and Arabella Hayter. The
photos were taken by Helena Little. Thanks also go to Fiona
Bayne, Rosie Dodds, Angelique Fox, Bridget Halnan, Diana
Hawdon, Georgia Machell, Donna and Thomas Simpson-Henry,
Sally Tedstone and Tony Williams, and all the other health
professionals and parents who have given useful ideas and
suggestions.

Edited by Wordworks.
Design by Sally Geeve.

Photo resources
For more information about photo resources to support good
nutrition from pre-conception to five years, see the website
www.firststepsnutrition.org

First Steps Nutrition Trust

112 Queens Road
London SW19 8LS

www.firststepsnutrition.org
E: [email protected]

Registered charity number: 1146408

Contents
Introduction 5
The first 6 months of life 8
Eating well for infants from 6 months 14
Introducing foods to infants at about 6 months 22
General tips for eating well in the first year of life 40
Eating well for 7-9 month olds 49
Example meals for 7-9 month olds 53
Eating well for 10-12 month olds 81
Example meals for 10-12 month olds 85
Additional information 119
Plates and bowls used in this resource 120
Good sources of vitamins and minerals 122
Resources 124
Index 128
 FIRST STEPS NUTRITION TRUST 5

Introduction

T
his resource provides some key information about feeding in the first 6
months of life, and shows the sorts of foods to introduce to infants at
around 6 months of age, and the amounts of different foods that, alongside
breastmilk or infant formula, will meet the nutritional needs of infants aged up
to 12 months.

Why have we produced this What does this resource

resource? contain?
This visual resource illustrates how the dietary The resource contains:
needs of infants from 6 months to 1 year
• Information about how eating is part of an
can be met. Infants need enough energy
infant’s developmental journey
(calories) to grow and be active, and enough
nutrients (protein, fat, carbohydrate, vitamins • a summary of the key principles of eating
and minerals) to ensure that they remain well for infants up to the age of 12 months,
healthy, fight infections and learn effectively. and
Experts have calculated the amount of energy • some example meals and finger foods to show
and the amounts of individual nutrients that how the dietary needs of infants can be met.
they think infants need. These are known as
‘dietary reference values’. This resource gives Who is it for?
information on how the dietary reference
values for infants can be met in practice as This resource has been designed for all those
babies have food, alongside breastmilk or who support infants to eat well. This includes
formula milk, in the first year of life. At this age midwives, health visitors, child carers, family
it’s important to introduce a range of tastes and children’s centre workers, nursery nurses,
and textures, and allow infants the opportunity dietitians, registered public health nutritionists,
to feel, taste and recognise foods and flavours public health teams, community food workers,
and to move towards eating patterns that will GPs and paediatricians, dentists and oral
ensure they enjoy a healthy second year of life health teams as well as parents and families
and beyond. themselves.

The Unicef UK Baby Friendly Initiative is designed to support

breastfeeding and parent infant relationships by working with
public services to improve standards of care. This resource can be
used by health workers in any setting that has been accredited as
Baby Friendly.
6 FIRST STEPS NUTRITION TRUST

The first 1000 days

The first 1,000 days – that is, the nine months of pregnancy and the first two years
of the baby’s life – are seen as a critical window of opportunity to get food and
nutrition right for every individual around the world. The nutrition of women and
children in developed countries is as important as anywhere else and many parents
appreciate this period as one where they can make the most important contribution
to their child’s healthy future. The concept of the first 1,000 days – along with clear
information about how good nutrition can be provided during this time – is useful for
those supporting families.

Healthy Start
Healthy Start is the name for the UK welfare Healthy Start also provides food vouchers which
food scheme that aims to improve the health of can be used to buy cows’ milk, and fresh and
pregnant women, young mums and mums-to- frozen fruit and vegetables. For a guide on
be, and families on benefits or low incomes. Making the most of Healthy Start, see
www.firststepsnutrition.org
All pregnant women and new mothers on the
Healthy Start scheme are given free Healthy For more information about Healthy Start, see
Start vitamins which contain folic acid and www.healthystart.nhs.uk
vitamin D to help prevent spina bifida and
rickets in babies, and vitamin C for general
good health. Women who are supported
by the Healthy Start programme are eligible
to receive free Healthy Start vitamin tablets Making the most of Healthy Start
during pregnancy and until their child is one A practical guide
year old. These are designed to be suitable for
breastfeeding women.
Families eligible for Healthy Start receive
vouchers for vitamin drops for children. These
are currently made available from 6 months
of age, but new recommendations mean that
the formulation of these vitamins, and the age
they are recommended from, will change in
2018/2019. In some parts of the UK, Healthy 1

Start vitamins are free to all pregnant women,

breastfeeding women and young children.
 FIRST STEPS NUTRITION TRUST 7

The first year: a simple guide to eating well

Babies just need breastmilk (or an appropriate first infant formula). If you are
concerned your baby may be hungry or starts to wake more often, talk to your health
visitor or a breastfeeding counsellor who can give you support on how to maximise
0-6 months your breastmilk or look at the milk feeds you give. Changes in a baby’s sleeping
patterns before 6 months of age do not mean they are hungry or need solids, and
are a normal part of development. Evidence shows that a baby’s waking and sleeping
patterns are not related to whether they have breastmilk or infant formula, but to
their own unique development pattern. It is normal for breastfeeding to continue at
night during the first year of life.

Babies are likely to show the signs of readiness for the introduction of
Around 6 solids alongside breastmilk (or first infant formula) at about 6 months.
months Babies should be able to sit up and hold their head steady, pick up
food and move it to their mouth, and swallow food. Every baby is
different, and some may be slower than others to learn to handle
food in the mouth, but a range of smooth foods and soft finger foods
can be offered.

This period is all about introducing tastes and textures, learning to have
6-7 months confidence in your baby and the food they can manage, and gradually
increasing the amount of solids you offer alongside breastmilk or first infant
formula. You can include baby in mealtimes with others as soon as you start to
introduce solids, and babies will learn from watching others eat and mimic their
behaviour. You can introduce a small cup with water in at mealtimes. Encourage
your baby to get involved in eating from the start. It can be a messy time, so be
prepared!

Baby will be able to eat three meals a day alongside

7-9 months
breastmilk or first infant formula. Meals can be mashed or
with soft lumps and babies will enjoy having finger foods with
meals, holding a spoon even though they cannot yet feed
themselves, and being included at mealtimes with other people.

Baby will be enjoying meals which are chopped with

bigger soft lumps, can manage a wider range of finger
10-12 months foods, and will become increasingly dextrous in their
ability to pick up small pieces of food and move them to
their mouth. They will use a cup with more confidence.

By 1 year of age, breastmilk or infant formula will provide less energy and
nutrients than the food your baby eats, and babies will move on to three
meals and two nutritious snacks a day in the second year. Breastmilk still
provides energy, nutrients and protection from infection to babies for
12+ months as long as they are breastfed. Babies should be eating a wide range of
foods at meals, show increasing independence in eating, and use a cup
for any drinks other than breastmilk.
8 FIRST STEPS NUTRITION TRUST

The first 6 months of life

Breastmilk Breastfeeding is...
Breastmilk meets all the nutritional needs for good for baby
infants in the first 6 months of life and protects Breastmilk is the natural food for a baby and
both mum’s and baby’s health. provides the baby with complete nutrition.
Breastmilk is uniquely suited to a human baby. The composition of breastmilk alters to meet
Its nutritional composition and the many special the changing needs of babies, whether that
‘bioactive’ factors it contains have allowed be during the day or over a period of time.
human populations to survive and develop for Breastmilk has the unique capacity to respond
many generations. to an infant’s immediate environment, providing
active immunity from micro-organisms and
It is impossible to make a substitute for
pathogens, and this is enhanced by mothers
breastmilk as its composition is dynamic – that
and babies keeping in close contact with one
means it is a living substance that changes in
another during breastfeeds. Women report
composition during feeds and as babies grow
that breastfeeding can help build a strong bond
and develop. It is unique to each mum for her
between a mother and her baby, and many take
baby and for the environment in which they live.
immense satisfaction from seeing their baby
There are many hundreds of bioactive molecules
grow and develop, knowing that they have been
in human milk that cannot be reproduced. Most
personally responsible.
of these protect babies from infections and help
them develop a strong immune system for the Breastfeeding has many advantages for babies:
future. • Breastfed babies are less likely to get
Breastmilk contains all the fluid, energy and gastrointestinal infections leading to
nutrients a baby needs, as well as many diarrhoea and potentially to dehydration. This
important factors that are unique to human is one of the most common reasons a baby
milk. These include: may visit hospital in the first year of life.
• immunoglobulins and anti-infective agents • Other infections – such as respiratory
that protect the infant from infections infections, ear infections and urinary tract
infections – are all less common in breastfed
• lactoferrin – a protein that helps babies
babies.
absorb nutrients and has strong anti-bacterial
properties • Long-term conditions such as overweight
and obesity, coeliac disease, cardiovascular
• special fatty acids which promote growth and
disease and type 1 diabetes are less common
development, and
in later life in babies who were breastfed.
• anti-viral factors, anti-bacterial substances and
living white blood cells to offer protection
• Many other conditions have also been shown
to be less common in breastfed babies, such
against disease.
as: sudden infant death syndrome (SIDS);
allergic diseases such as asthma and eczema;
leukaemia; and constipation.
 FIRST STEPS NUTRITION TRUST 9

Good for mum Good for everyone

Breastfeeding also benefits a mother’s health. There are also financial benefits to the family,
as well as benefits to the environment, when a
• Breastfeeding mothers have a lower risk of:
woman chooses to breastfeed.
– breast cancer
– ovarian cancer and
• The dairy industry which supplies the cows’
milk protein and lactose used in most infant
– hip fractures. formula is a major contributor to greenhouse
• Mothers who breastfeed have better bone gas emissions, and climate change, worldwide.
mineral density in later life. • Making infant formula in factories requires
• Mums are also more likely to get back to a considerable use of natural resources and
their pre-pregnancy weight if they exclusively energy. Energy is also needed to transport
breastfeed for 3-4 months and more. the infant formula to retail outlets.
• Breastmilk needs no packaging.
• Breastfeeding requires no bottles or teats.
• No heat energy is needed to make up
breastmilk or wash feeding equipment.
• Breastmilk leaves no waste.
• Infant formula in a baby’s first year is likely
to cost at least £40 a month
– money which could be
spent on healthy food
for the whole family.

Women should be encouraged to continue breastfeeding throughout

the first year of their baby’s life, and for as long after that as they
choose to. Continued breastfeeding has health advantages for both
mums and babies.
To find out more about breastfeeding and breastmilk,
and for details of helplines and resources to support
breastfeeding mothers – including our resource Breastmilk and
breastfeeding: A simple guide – see www.firststepsnutrition.org
10 FIRST STEPS NUTRITION TRUST

Storing expressed breastmilk

Vitamins for breastfeeding
mothers
safely
Mothers who wish to provide expressed
All breastfeeding women should take
breastmilk for their babies and children in early
a vitamin D supplement every day
years or other settings should be encouraged
throughout the period during which they
to do so. It is important that milk is stored safely
are breastfeeding. Healthy Start vitamins,
and clearly labelled. Up-to-date information on
which include vitamin D, are suitable for
how to store breastmilk safely can be found at
most women including vegetarians and
www.nhs.uk
are halal, but are not suitable for vegan
women. Breastmilk must always be stored in a sterilised
container. It can be stored:
The Vegan Society produces a supplement
called Veg1 – which contains riboflavin, • for up to five days in the back of the fridge
vitamin B6, folic acid (200 micrograms), at 4°C or lower
vitamin B12, vitamin D (10 micrograms), • for up to two weeks in the ice
iodine and selenium – and which is suitable compartment of a fridge, or
for breastfeeding women. (See page 126 • for up to six months in a freezer.
for contact details for the Vegan Society.)
The vitamin D supplement Vitashine is also If the milk has been frozen, defrost it in the
suitable for breastfeeding vegan women fridge first. Once it’s defrosted, use it straight
and can be ordered through pharmacies. away. Do not re-freeze milk once it has been
thawed.
Expressed breastmilk provided for babies
Guidance on how all new in childcare should be clearly labelled with
mothers can eat well can the child’s name and the date, stored in a
s
w mum be found in our resource refrigerator and be used only for that child. Any
ating w ell for neaestfeeding mothers
E formatio
g in
n for br Eating well for new mums, expressed milk left over at the end of the day
Includin
available at should be returned to the parent or guardian.
www.firststepsnutrition.org Parents can be recommended to seek further
advice on expressing and storing breastmilk
from a health visitor or breastfeeding counsellor.
 FIRST STEPS NUTRITION TRUST 11

Supporting women to
Vitamin supplements for
breastfeed breastfed infants
Childcare settings and carers should support
All breastfeeding women are advised to take
breastfeeding mothers and encourage them to
a daily supplement of 10 micrograms of
continue providing breastmilk. Guidance from
vitamin D. Healthy Start vitamins are suitable
the Unicef UK Baby Friendly Initiative (see page
for everyone except vegans (see below).
5) suggests that staff in children’s centres and
Or women may choose a vitamin D only
all those working towards Baby Friendly status
supplement that can be bought cheaply in a
in the community should ensure that parents’
pharmacy.
experiences in early years settings include:
• support to pregnant women to recognise the It is now recommended that breastfed
importance of early relationships to the health infants should receive a supplement of
and wellbeing of their baby 8.5-10 micrograms of vitamin D a day from
birth, or in some areas from 1 month of age.
• protection and support of breastfeeding in all
However, advice on suitable supplements,
areas of the service, and
how to give them, and to whom, may vary
• being supported to have a close and loving locally, so seek advice from the infant feeding
relationship with their baby. or health visitor lead.
For information on
how vegan families can
support infants and
children in the early years,
see the resource Eating
well: vegan infants and
under-5s.
12 FIRST STEPS NUTRITION TRUST

Infant formula and other milks

For up-to-date information on infant milks, see our resource Infant milks: A
simple guide to infant formula, follow-on formula and other infant milks,
available at www.firststepsnutrition.org. Infant milks:
A simple guide
to infant formula,

This includes lots of frequently asked questions about different infant milks follow-on formula
and other
infant milks
and whether they are useful.

FIRST STEPS NUTR

ITION TRUST

A simple guide to choosing milks for infants

3 = Safe to give. 7 = Do not give this milk.
Infants Infants
0-6 months 6 months – 1 year

Breastmilk 3 3
Full-fat cows’ milk (or goats’ milk, sheep’s milk 7 7
or unsweetened fortified soya milk, oat milk or
coconut milk) as main milk drink

Infant formula suitable from birth (first milk) 3 3

(cows’ or goats’ milk based)

Infant formula marketed for hungrier babies, Not recommended Not recommended
(cows’ milk based)

Specialist formula available over the counter: Only use under Only use under
anti-reflux, lactose-free, partially hydrolysed, and medical supervision medical supervision
comfort milks

Soya protein based infant formula Only use under Only use under
medical supervision medical supervision

Follow-on formula Not recommended

7
(cows’ or goats’ milk based)

Goodnight milk 7 Not recommended

Growing-up milks and toddler milks 7 7

(cows’ milk, goats’ milk or soya milk based)

PaediaSure Shake for fussy eaters 7 7

Rice milk – Do not give to any children under 5 7 7
years of age.
 FIRST STEPS NUTRITION TRUST 13

Making up infant milks safely Foods that should not be

It is essential to follow the manufacturer’s given in the first 6 months
instructions carefully when making up infant
If introducing solid foods before 6 months of
formula, as milks that are too concentrated
age, there are some particular foods that must
can provide too much energy (calories) and
be avoided.
too little fluid, and milks that are too dilute
may not provide enough energy (calories) and As well as all the other foods and drinks not
nutrients. If milks are made up to be more recommended in the first year of life (see page
concentrated than they should be, this can 18), infants under 6 months should not be
lead to overweight or potentially dangerous given any of the following foods:
dehydration. • foods containing gluten – such as bread,
Powdered milks are not sterile. There are pasta or chapattis
clear guidelines for parents and carers on • nuts and seeds – including peanuts, peanut
how to make up infant formula safely, using butter and other nut spreads
water at a temperature of at least 70oC to kill • fish and shellfish
any bacteria, in Bottle feeding advice on the • eggs
NHS Choices website at
www.nhs.uk. Or you can
• liver
Guide • cows’ milk
download a copy of the to bottle
booklet Guide to bottle feeding • soft and unpasteurised cheese.
feeding from These are all good foods to introduce after 6
how to prepare
www.gov.uk/government/ infant formula and
sterilise feeding
months, but there is some concern that early
equipment to minim
publications
ise
the risks to your baby
introduction may be unwise when the gut is
still developing.
The Baby Friendly
Initiative

2900017 Bottle feeding

leaflet v0_12.indd
1

12/06/2012 14:54

Vitamins for formula-fed

babies
Babies who are formula-fed and who
have less than 500ml of formula a day
should have vitamin drops. Healthy
Start vitamins containing vitamins A,
C and D are those recommended.
These are available in pharmacies at a
very reasonable cost, or free of charge
through the Healthy Start scheme for
eligible families. In some areas they are
free to all.
14 FIRST STEPS NUTRITION TRUST

Eating well for infants from

6 months
Introducing foods to What is the aim of
complement breastmilk introducing foods other than
or infant formula from 6 milk?
months We know that early experience with a variety of
Complementary feeding is the term given flavours leads to more ready acceptance of new
to the introduction of foods other than foods later in life. We know that the transition
breastmilk (or infant formula) to an infant. from a single foodstuff to a wide variety of foods
We also call it ‘introducing solids’. In the UK in the first year requires a baby to associate food
it is recommended that the addition of foods flavours with the experience of meals and eating,
other than milk start at about 6 months of and that babies will often reject a new flavour but
age. In the first six months of life, infants can then learn to accept it after repeated exposures.
get all the fluid and nutrients they need from The eating patterns and food choices within a
breastmilk (or from correctly made up infant family will shape children’s preferences and food
formula), and there is no need to introduce acceptance patterns. Overweight tracks in
other foods before an infant’s gut and swallow families from parents to children, and it is thought
reflexes are fully ready. If parents or carers think that this may be partly due to early patterns
an infant needs complementary foods before of exposure to foods and eating patterns. The
6 months (26 weeks) of age, they should talk social context of how children eat as an infant
to a health visitor or other qualified health is also important, because the eating behaviour
professional. of people around them serves as a model for a
developing child, and we know role models can
have powerful effects on food selection.
 FIRST STEPS NUTRITION TRUST 15

Infant development and

readiness for foods other Signs that might be mistaken
for a baby needing solid foods
than milk
People may mistake other signs that a
Every baby is different, but there are three clear
baby needs solid foods. Research suggests
signs which, together, show that a baby is ready
that families often mistake the following as
for some solid foods alongside breastmilk or
signs of readiness for solids:
infant formula. It is very rare for these signs to
appear together before 6 months of age. • baby waking in the night when they
have previously slept through
• Baby can stay in a sitting position and hold
their head steady. • the need for extra milk feeds; or
• Baby can co-ordinate their eyes, hand and • signs such as chewing on their fist.
mouth so that they can look at the food, However, these are just normal infant
pick it up and put it in their mouth all by behaviours as babies grow and develop.
themselves.
Families often perceive baby boys to
• Baby can swallow food. Babies who are be ‘hungrier’ earlier than girls and may
not ready will push food back out of their mistake a baby that is bigger than its peers
mouth. However, if a baby is given a smooth, as needing food at a younger age.
purée-type food, it is difficult to spit this out
once in the mouth, so people may mistake Starting solid foods won’t make a baby
involuntary swallowing of these foods with any more likely to sleep through the night,
the ability to swallow food by choice. and extra feeds of milk are usually enough
until the baby is developmentally ready for
other foods.
For simple information on introducing solid
foods at around 6 months of age see the
booklet Introducing solid foods: Giving your
baby a better start in life, available at
www.nhs.uk/start4life/
documents/pdfs/
introducing_solid_
foods.pdf
16 FIRST STEPS NUTRITION TRUST

Frequently asked questions about introducing solid foods

My mum says I was given food Why has the advice

when I was 3 months old and on the best age to
was fine. When did the advice offer babies solid food
change to not offering food changed?
until about 6 months of age? The recommendation to offer
For a number of years parents and carers food at around 6 months
were advised to introduce foods at about 4 of age is based on research
months of age, and it was quite common about how a baby grows and
for people to introduce foods even earlier, as develops, as well as what we
people thought this would help babies sleep know about the best thing for
better or grow faster. Recommendations digestive health and babies’
to offer food from about 6 months of age kidneys. Introducing food
have been in place for over ten years in too early has no advantages
the UK as we now know that this will give and may increase the risk of
a baby the best chance of good health infection and illness.
throughout their life. It can be confusing,
as manufacturers still market some foods
as being suitable from 4 months. However,
the World Health Organization and the
Departments of Health in the UK are My baby is on the 95th
clear that everyone should recommend percentile for weight and
introducing food from about 6 months. height, so will he need to
start on solids earlier?
It doesn’t matter how big your
My baby was born prematurely. baby is, the development of his
digestive system and kidneys will
How do I know when he will be
be at the same rate as for smaller
ready for solids? babies. Wait for the signs of
Readiness for solids should be the key sign readiness for solid foods at about 6
of when any baby is ready for solid foods. months of age.
Babies should be able to sit up and hold
their head steady, pick up food and move it
to their mouth, and swallow food. If a baby
is born weeks or months before their due
date, they may not show the signs of readiness
as soon as babies who are born full-term.
Your health visitor will support you to make
sure solids are not introduced too early, or
too late. Premature babies may take longer
to get used to foods, and meals may be
longer and more messy to start with as
their feeding skills may be slightly less well
developed.
 FIRST STEPS NUTRITION TRUST 17

My 5 month old baby has started waking at night. Does this mean she
needs solids now?
Babies have several growth spurts in the first few months and waking in the night may mean
that they need more energy and nutrients at this time, but they can get those from breastmilk
or infant formula feeds. Talk to your health visitor about maximising your breastmilk if you are
breastfeeding. Growth spurts don’t usually last very long and babies can soon settle down again.
Research has shown that introducing solids has no impact on how long a baby sleeps for. That is
down to each unique baby and his or her development and personality.

I have heard that, if I give foods earlier, my baby will have fewer
allergies and be a less fussy eater. Is this true?
Breastfeeding protects babies from developing allergies. All the current evidence we have has
led to recommendations that babies should be exclusively breastfed (or given a first infant milk)
for about six months, and then solids should be introduced in line with baby’s signs of readiness
for solid foods. There is no evidence that early introduction of foods before 6 months of age is
beneficial in preventing the development of allergies.

What is ‘baby-led weaning’?

Most infants are introduced to complementary foods both by being offered small tastes of
new foods on a spoon, and by being encouraged to hold foods that they can taste themselves.
In ‘baby-led weaning’, food is not given to the baby on a spoon at all. Instead, babies are
encouraged to explore for themselves all the food on offer to them and to eat whatever they
can get into their mouths independently. It is suggested that: babies who are spoon-fed may
be given more to eat than they would choose; that spoon-feeding purées delays the experience
of chewing; that babies fed food they dislike on a spoon may become fussy eaters; and that
allowing full independence in eating encourages the development of a range of motor skills.
Encouraging babies to be involved in mealtimes, to eat similar foods to those enjoyed by others
at the table, to hold finger foods and spoons and to try to feed themselves are all recommended
practices. Offering babies tastes of first foods on a spoon is, however, a good way for many
babies to experience a wide range of tastes. Babies may spit food out when they first try it as
the taste and texture may be unfamiliar, but trying a whole range of tastes and textures during
the second six months of life is important if we want children to eat a range of different foods
as toddlers. Few people would disagree with many of the principles of baby-led weaning, but if
babies are less independent in their eating, offering foods on a spoon at mealtimes as well can
be encouraged during the first year of life to ensure that they eat well and get all the nutrients
they need. There is no greater risk of choking when babies feed themselves than when they are
fed by spoon.
18 FIRST STEPS NUTRITION TRUST

Introducing first foods: a simple guide

o
What t Suitable foods Foods and drinks that are
eat
•First foods for babies over 6 months of age not suitable in the first year
can include a wide range of unprocessed of life
foods: vegetables, potatoes, cereal foods
(such as rice, oats, polenta, semolina, pearl Foods that are not suitable
barley), pulses (peas, beans and lentils), •Ready meals or take-away foods
meat, fish, eggs, tofu, ground nuts and •Processed meat or fish dishes (for example,
seeds, and fruits. See pages 24-39 for ones covered in breadcrumbs or batter,
examples of suitable first foods to give. canned meats, smoked or cured meat and
•Never add salt, sugar or artificial fish) that may be high in salt
sweeteners to foods for infants. •Savoury or salty snacks
•Naturally sweet fruits (such as apples or •Very high-fibre foods (such as high-bran-type
bananas) or vegetables (such as carrots, cereals)
sweet potatoes or butternut squash) •Any foods with special ingredients, designed
should be used to sweeten foods rather for adults – for example, low-fat or low-sugar
than adding sugar. products, or fortified products
•If using commercial foods, follow the •Artificially sweetened foods
manufacturer’s instructions carefully. •Foods with the additives E102, E104, E110,
However, these foods are usually expensive, E122, E124, E211 or E219
less nutritious, sweet and bland in taste •Honey
and too smooth compared to foods you
can easily make yourself.
•In addition, avoid whole nuts or chunks of
food such as apple that might be a choking
risk. (For more on food safety, see page 46.)
Suitable drinks
•The only drinks that are recommended for Drinks that are not suitable
infants in the first year are breastmilk or an
appropriate infant formula, and water
•Soft drinks, squashes, fruit juices or cordials,
either with or without added sugar
(see page 12).
•Drinks with added caffeine or stimulants
•Whole animal milk or calcium-fortified •Artificially sweetened drinks
unsweetened milk alternatives (but not rice
milk) can be used in cooking for children •Drinks with the additives E102, E104, E110,
from 6 months, but should not be used as E122, E124, E211 or E219
the main drink until after 1 year of age. •Rice milk or rice drinks
•Any types of tea or coffee
•Alcohol
See also the list of foods that should not be
given before 6 months, on page 13.
 FIRST STEPS NUTRITION TRUST 19

How
to eat

How much food to offer Never add any foods to a baby’s bottle (such as
cereal or rusks) as this can cause choking and
The aim of first foods is to get infants used to confuse a baby’s appetite.
new tastes and textures. Every baby will be
different, and some will enjoy food from the Mealtimes
beginning, some may help themselves to food
straight away and be independent eaters quite •At 6 months, babies should be able to sit up
quickly, and some may manage several spoons with some support and they should be in a
of newly introduced foods, while others will sitting position when they are offered food.
take longer to get used to new tastes. •If you are offering a baby food on a spoon,
Milk will provide the majority of energy sit opposite or close by and make eye
(calories) and nutrients when complementary contact as you do so. This means you can
foods are first introduced. The amount of follow the baby’s cues on when they are
food can be gradually increased over the first ready for the next spoonful.
few weeks until babies are managing to eat •Avoid distractions at mealtimes, such as
in a pattern similar to that shown for infants sitting a baby in front of a television, phone
aged 7-9 months on page 50. Babies will or tablet. Mealtimes are an ideal opportunity
automatically drink less milk as their food for interacting with baby and making
intake increases. conversation.
•Offer small amounts of food before milk
Texture and flavours feeds at mealtimes, and give individual
Some babies will be ready and eager to hold tastes to start with, focusing on savoury
food, feed themselves and enjoy a variety of foods.
foods of different textures from 6 months of age. •Don’t be surprised if the baby initially spits
Some babies may need more encouragement the food out or appears to dislike it. New
to start on solid food, and offering smooth or tastes take a little getting used to and you
mashed food on a spoon may be useful to get may have to offer a food between five and
them accustomed to new textures and tastes. ten times before it becomes a favourite.
It can be useful to start new tastes with savoury
vegetable flavours, as evidence suggests that •Never force babies to eat. Allow them to
babies introduced to single vegetable flavours go at their own pace, to handle food, and
over the first few days of complementary feeding to start to feed themselves as soon as they
are more accepting of vegetables in meals later on. wish.

Avoid using pouches of ready-made puréed

food, as these often mix up flavours and offer
Safety at mealtimes
predominantly sweet tastes. They are often lower •Always stay with babies during meals and
in nutrients than home-prepared foods and have keep an eye on what they are eating to
a very smooth texture that most babies don’t make sure they don’t choke.
need if they start eating at 6 months. If using •If using a highchair, make sure the baby is
these foods, never let the baby feed directly from safely strapped in.
the pouch.
20 FIRST STEPS NUTRITION TRUST

How to give drinks Baby teeth matter

From 6 months of age, infants should be It is important to protect a baby’s teeth as soon
introduced to drinking from a cup or beaker, as they start to have solid foods.
and from the age of 12 months they should be
discouraged from drinking from a bottle. It is
• Don’t offer foods or drinks high in sugar.
best to use cups that are open-topped or which • Never offer anything but milk or water in a
have a spout that is free-running, so that there bottle. Introduce a cup from 6 months.
is no need to ‘suck’. Sucking drinks from a bottle • Never dip dummies in anything sweet, or
teat or spout means the drink spends more time pacify children with sweet foods.
in contact with the teeth and this can lead to
dental problems. Baby cups can be useful for • Begin to brush baby’s teeth twice a day
introducing drinking from a cup as they can be every day as soon as they appear. Use a small
held easily and offer a small volume of liquid. smear of fluoridated toothpaste.
Water given to children under 6 months should Parents who have any questions about whether
be boiled and cooled first, but tap water is fine their baby may benefit from fluoride drops, can
for all infants over 6 months of age. ask their dentist for advice, as the water may or
may not be fluoridated in different areas.
There is no need for drinks other than milk or
water in the first year. Baby juices or baby herbal
drinks are not necessary and they contain sugar Which milks are suitable
so can damage baby teeth. For more on drinks, from 6 months to 1 year of
see page 18.
age?
The main milk drink throughout the first year
of life should remain breastmilk or a first infant
formula. It is important to dispel the myth that
breastmilk is not important in the second six
months of life. Both mum and baby will benefit
from breastfeeding for as long as they both
wish to do so.
Full-fat animal milk or an unsweetened,
calcium-fortified milk alternative can be used in
cooking for infants from 6 months of age, but
are not suitable as the main milk drink as they
do not have the right balance of nutrients a
baby needs in this important phase of growth
and development.
It is particularly important that rice milk
is not given to children under the age of
5 years, as it has been shown to contain
traces of arsenic and younger children may
reach their acceptable daily intake of arsenic
quickly as they drink relatively large amounts
of milk for their body size.
 FIRST STEPS NUTRITION TRUST 21

Eating with others Commercial baby foods

Babies can be included in meals with others as A range of products are marketed as baby
soon as they start to eat solid foods. There is foods suitable for infants in the first year of life.
no need to make special foods for babies. The These may be soft, ready-prepared foods sold
recipes in this book make good meals for people in jars and pouches, ready-to-mix packets of
of all ages. The authors have made and tasted cereals and porridge powders, drinks, biscuits,
them all and can recommend them! More family snacks, yoghurts and fruit products. There is
recipes showing how meals can be adapted for often confusion among parents and carers as
mixed age groups, and suitable portion sizes for to whether these products are necessary or
adults and children can be found in the Eating beneficial for infants. Evidence suggests that
well recipe book many babyfood products are less nutrient-
available at Eating well recipe book dense, are sweeter, and are of a different
Simple, cost-effective ideas
www. for the whole family consistency to home-prepared equivalents.
firststepsnutrition. In the case of baby snacks and biscuits these
org are not needed in the diets of infants at all.
Commercial baby foods are also very expensive
and this is an important consideration when
wastage may be high or where family budgets
may be tight. We don’t use any commercial
baby foods in our examples of how infants can
eat well.
1

Golden rules
The golden rules for introducing foods to babies, and for eating in the first year of life, are:
• Offer simple and unprocessed foods – Base meals and snacks around minimally processed
and natural foods. Make sure children can see and touch the foods they are offered, and
can connect food tastes to how things look and feel, so they can learn to choose foods for
themselves.
• Let baby get involved in the eating experience – Take your time, and involve babies in meals
as soon as they are ready for solids. Make eating a happy event. It is learning and play as well
as a chance to provide energy and nutrients. Include baby in mealtimes with others whenever
you can.
• Avoid ultra-processed foods – If there are more than a handful of ingredients on the label,
put it back on the shelf.
22 FIRST STEPS NUTRITION TRUST

Introducing foods to infants

at about 6 months
Foods to introduce to infants from 6 months
At about 6 months of age, babies will be ready for solid foods alongside the breastmilk or infant formula
that still provides most of their energy and nutrients. Some babies will happily eat finger foods and
mashed foods, and may progress swiftly to a range of tastes and textures. Other babies may progress
more slowly and start off on smooth foods given on a spoon alongside foods they can hold themselves,
with the aim of moving on to mashed foods and other textures as they become more confident eaters.

Smooth foods can be prepared by cooking foods

well, pushing them through a sieve, or blending
them with a little breastmilk or infant formula –
or with full-fat cows’ milk if baby is over 6 months
old. Some foods can be easily mashed to a
smooth consistency. Smooth foods should have
no big lumps, pips, seeds or skin.

Mashed foods are simply raw or cooked

foods mashed to a smooth but slightly lumpy
consistency. This can usually be achieved easily
by mashing the food with a fork, using some
breastmilk or infant formula – or some full-fat
cows’ milk if baby is over 6 months old – to aid
the mash where needed.
 FIRST STEPS NUTRITION TRUST 23

Finger foods are pieces of food that babies

can hold and use to feed themselves. Babies
will often show their readiness to start having
complementary food by showing an interest in
holding foods and putting foods to their mouth,
and it is important to encourage independence
in eating. Babies are able to pick things up with
their whole hand after 6 months and the best
finger foods to offer are ones that are soft and
easy to bite and chew. It can be useful to make
the finger foods slightly bigger than a baby’s
hand, so that they can grip things in their fist. The
size of an adult finger is a good guide.

Never leave babies alone when they are TIPS ON FINGER FOODS
eating at any time, but pay particular • Make sure finger foods don’t contain any
attention when they are eating finger foods pips, stones, tough skin or stringy bits.
to make sure that they don’t choke on any • To start with, offer soft or cooked
pieces that break off in their mouth as they vegetables and fruit.
develop their eating skills.
• Avoid whole grapes, chunks of apple or
carrot, nuts and popcorn, as these are the
foods babies are most likely to choke on.
Also avoid small, hard foods and those that
are in gelatinous pieces. Always stay with
babies when they are eating.
• If you are offering raw food, make sure it is
washed thoroughly.
 24 FIRST STEPS NUTRITION TRUST

Vegetables
Vegetables are good first tastes to introduce to infants. Try vegetables one at a time to start with, to
introduce new flavours, and then try combinations. To thicken smooth or mashed vegetables, add
potatoes or sweet potatoes. Make sure a wide variety of vegetable foods is offered and that foods from
across the rainbow of vegetable colours are introduced into babies’ diets. Brightly coloured foods will be
attractive to infants, but there is no need to use expensive vegetables. Using vegetables in season and
from local sources will be most cost-effective.
Never add salt or sugar to foods served to babies.

Smooth Mashed Finger food

AVOCADO

Smooth Mashed Finger food

BROCCOLI

Smooth Mashed Finger food

BUTTERNUT
SQUASH
 FIRST STEPS NUTRITION TRUST 25

Smooth Mashed Finger food

CARROT

Smooth Mashed Finger food

CAULI-
FLOWER

Smooth Mashed Finger food

COURGETTE
26 FIRST STEPS NUTRITION TRUST

Smooth Mashed Finger food

GREEN
BEANS

Smooth Mashed Finger food

MUSHROOM

Smooth Mashed Finger food

PARSNIP

Smooth Mashed Finger food

PEAS
 FIRST STEPS NUTRITION TRUST 27

Smooth Mashed Finger food

RED
PEPPER

Smooth Mashed Finger food

RUNNER
BEANS

Smooth Mashed Finger food

SWEDE
28 FIRST STEPS NUTRITION TRUST

Starchy foods
A range of starchy foods can be offered as first foods. These can be: starchy root vegetables such as
potato, sweet potato, yam or manioc; rice; porridge made from oats; cereals such as pearl barley,
semolina (ground wheat), or polenta (corn meal); or other cereals such as quinoa or millet. You can cook
and mash rice, porridge and other cereals rather than buy expensive infant versions, and ground rice and
semolina are smooth cereals when made up. Cereals can be mixed with breastmilk or infant formula – or
with full-fat cows’ milk if baby is over 6 months old.
Never add salt or sugar to food served to babies.

Ground rice Mashed rice Cooked rice

RICE

Smooth Mashed Finger food

PORRIDGE

Smooth Mashed Finger food

PEARL
BARLEY
 FIRST STEPS NUTRITION TRUST 29

Smooth Mashed Finger food

POTATO

Smooth Mashed Finger food

SWEET
POTATO

Smooth Mashed Finger food

MANIOC

SEMOLINA POLENTA – Smooth POLENTA – Finger food

30 FIRST STEPS NUTRITION TRUST

Protein foods
These protein foods are also rich in other important nutrients.
Infants can be offered a good variety of protein foods such as meat, fish, eggs, beans, lentils and tofu.
Many of these foods are rich in iron and zinc, which are important nutrients for babies.
Well cooked eggs are an excellent first food as they are easy to prepare and easy to mash if that is
needed. Tofu can be mixed with other foods as it mashes easily and has a smooth texture. Fish and meat
can be introduced as first foods. Cook them well, check there are no bones or pieces of gristle, chop
finely and then mix with breastmilk or infant formula – or with full-fat cows’ milk (if baby is over 6 months
old). Make them smooth through a sieve or in a mouli or mixer, or mash well. Pieces of well cooked meat
and fish can also be offered as finger foods.
Never add salt or sugar to food served to babies.

Smooth Mashed Finger food

EGG

Smooth Mashed Finger food

CHICKEN

Smooth Mashed Finger food

LAMB
 FIRST STEPS NUTRITION TRUST 31

Smooth Mashed Finger food

PORK

Smooth Mashed Finger food

SALMON

Smooth Mashed Finger food

WHITE
FISH
32 FIRST STEPS NUTRITION TRUST

Smooth Mashed Finger food

BUTTER
BEANS

Smooth Mashed Finger food

RED
LENTILS

Smooth Mashed Finger food

YELLOW
LENTILS

Smooth Mashed Finger food

TOFU
 FIRST STEPS NUTRITION TRUST 33

Dairy and dairy alternatives

Dairy foods, and calcium-fortified dairy alternatives, are good first foods to introduce to babies at about
6 months of age as they are naturally smooth, can be mixed with other tastes and textures, and don’t
require any preparation. Choose unsweetened full-fat milk yoghurt or milk alternative products, and
avoid ‘baby’ yoghurts or fromage frais that are usually sweetened unnecessarily. For more information on
vegan alternatives to dairy foods see the resource Eating well: vegan infants and under 5s at
www.firststepsnutrition.org.

Plain full-fat milk yoghurt Greek yoghurt Cottage cheese

Plain soya yoghurt Plain coconut yoghurt

34 FIRST STEPS NUTRITION TRUST

Fruits
Once infants have accepted other savoury tastes, fruit can be introduced. Fruit will be accepted more
readily than vegetables by most babies as it has a sweet taste. Cook fruits to soften them, or mash soft
fruits. If making a smooth version, make sure the fruit is free of pips and skin. Any type of fruit can be
used – canned in juice, frozen or fresh. If using canned fruit, avoid fruit canned in syrup. If fruits are
naturally sour, add a sweeter fruit such as apple or banana to make it more palatable.
If serving fruit as finger foods, make sure the pieces are soft and manageable, and avoid chunks of apple
or harder fruits.
Never add sugar or salt to foods served to babies.

Smooth Mashed Finger food

APPLE

Smooth/mashed Finger food

BANANA

Smooth Mashed Finger food

CANNED
PEACH
 FIRST STEPS NUTRITION TRUST 35

Smooth/mashed Finger food

KIWI

Smooth Mashed Finger food

MANGO

Smooth Mashed Finger food

MELON
36 FIRST STEPS NUTRITION TRUST

Smooth Mashed Finger food

PEAR

Smooth Mashed Finger food

PINEAPPLE

Smooth Mashed Finger food

PLUM
 FIRST STEPS NUTRITION TRUST 37

Smooth Mashed Finger food

RASPBERRIES

Smooth Mashed Finger food

STRAW-
BERRIES

Smooth/mashed Finger food

WATER-
MELON
38 FIRST STEPS NUTRITION TRUST

Finger foods for older babies

As babies learn to handle foods in their mouth, become more dextrous and learn to bite and chew,
a range of finger foods can be offered. Some examples of finger foods for more confident eaters
are shown here. Some babies will become confident eaters very quickly, while others might be
developmentally slower, so follow each baby’s cues. Always stay with babies and young children when
they are eating and watch that they don’t get into difficulty with any pieces of food they bite off.

Breadsticks Toast

Macaroni Carrots

Rice cakes Cucumber

 FIRST STEPS NUTRITION TRUST 39

Green pepper Sweetcorn

Okra Tomatoes

Red pepper Black grapes

40 FIRST STEPS NUTRITION TRUST

General tips for eating well

in the first year of life
Families can sometimes be anxious about introducing solid foods to babies. For example, they may worry
about whether their baby can manage to swallow the food safely, whether they might have a reaction
to a new food, whether they might like the food offered, or whether they will know how much food to
offer.
Anxiety around introducing solids can mean that some families rely on soft foods for a longer period
than needed, may offer a restricted range of foods, or may be unsure how to try new foods when a baby
has initially shown disinterest.
Some of the questions and answers below may help families as they introduce solid food.

I have tried to offer my baby tastes of food on a spoon, but he just

turns his head away.
If your baby is under 6 months of age, they might not be ready for solid foods yet. If they are
about 6 months old and show the signs of readiness for solids (being able to sit up and hold their
head steady, picking up food and moving it to their mouth, and swallowing food), keep offering
tastes of foods at mealtimes on a spoon when they are alert and happy, but always wait for them
to open their mouth. Give them finger food to hold as well, to get them interested in the tastes
and smells of food. It takes a while for some babies to realise that food, as well as milk, can satisfy
their hunger. Don’t force a baby to eat. They will get the hang of it if you keep gently trying.

I have followed the advice on offering

mashed vegetables as the first tastes but
I am sure my baby just doesn’t like things
like broccoli as she makes a face and spits
it out!
A baby will often grimace when trying a new food as it
is unfamiliar, but that doesn’t mean that they don’t like
it. Research suggests that it can take up to ten times of
offering a food for a baby to accept it readily, but that if
you do persevere with a range of flavours, starting with
savoury tastes, this will make them a much better eater in
the long run.
 FIRST STEPS NUTRITION TRUST 41

I am worried about my baby I get very anxious around

choking if the food is not very feeding my baby at
smooth. mealtimes, and am just not
sure I’m doing it right.
Babies take different amounts of time to
get used to lumps in food, but this is an If you feel anxious, talk to your health
important skill they need to learn. Try to visitor or staff at your local children’s
offer a range of increasingly lumpy textures centre, and they will give you tips for
when they are 6 to 7 months old, and always managing mealtimes and managing your
stay with your baby so you can be sure they own feelings. We know that when mums
are not getting into difficulty. You may be are stressed this can impact on how they
surprised how well they manage to handle feed their baby. So, if you feel you are not
the food in their mouth and swallow it safely. coping, that your baby is more difficult
There is no evidence babies choke more or fussy at mealtimes than other babies,
when feeding themselves, so let them get or that you are not good at reading
involved. For more information on avoiding your baby’s ‘cues’ around when they are
choking, see page 46. hungry, ask for help.

Resources for helping and supporting families

The Institute of Health Visiting provides resources for both
health professionals and for families, to support them around
a range of parenting issues including eating well and dealing
with emotional issues. See www.ihv.org.uk
In some areas, training in the HENRY programme will provide
staff with skills to help parents to gain the confidence,
knowledge and tools, as well the parenting skills, they need to
adopt a healthy family lifestyle and support their infants and
toddlers to eat well. See www.henry.org.uk
The Solihull Approach Training Programme can also empower
health professionals in their work with families around
emotional issues. See www.solihullapproachparenting.com
42 FIRST STEPS NUTRITION TRUST

Food allergies Introducing foods at 6 months

to babies with a family history of
Food variety is important in a baby’s diet but
there is also a small chance that a baby may
allergies
have one or more food allergies. Overall about Once infants reach 6 months of age, the
4% of children will have a true food allergy, but following foods can be introduced carefully one
this will be higher in younger children. It is much at a time:
more likely your baby will have a food or other • cows’ milk
allergy if they come from an ‘atopic’ family (a
family where one or both parents have eczema,
• wheat
hayfever or asthma, or have food allergies • nuts, ground nuts, or nut butters
themselves). Most children will grow out of food • seeds, crushed seeds, or seed butters
allergies, however, and it is important to seek • eggs
advice if you suspect your baby has an allergy. • fish and shellfish.
If babies are from atopic families, Initially give them to your baby in very small
breastfeeding offers the greatest protection amounts and watch for any symptoms of an
against allergy development. allergic reaction. This can be one or more of the
There is no evidence to suggest that avoiding following:
ingredients that either contain, or are • diarrhoea or vomiting
themselves allergens during pregnancy, or giving
these ingredients to infants before 6 months
• a cough
of age, or much later, will help prevent them • wheezing or shortness of breath
developing a food allergy. • itchy skin or throat
• a rash
• swollen lips and throat
• runny or blocked nose, or
• sore, red and itchy eyes.

If you think a child is having an allergic reaction

If a parent thinks their child shows any symptoms that may be related to food allergy, suggest
that they talk to their GP for advice, or call NHS Direct on 111 for non-urgent medical enquiries.
In rare cases there can be a severe anaphylactic reaction that can be life-threatening. If you
think a baby is suffering a severe allergic reaction, always call 999 and ask for a paramedic. You
can find out more at www.nhs.uk/babyfoodallergy
 FIRST STEPS NUTRITION TRUST 43

Food for all

As populations become increasingly multicultural and multi-faith, some people’s food choices for
themselves, and their families, may lead to some foods and ingredients being avoided. Each individual
will make their own choices regardless of common ideas about food restrictions and so it is important
not to make assumptions about what people will, and won’t eat. It is useful to remember that food
suitable for vegetarians and vegans is suitable for most population groups. A guide to some of the
food-related customs that may be commonly observed by different religious and cultural groups is
shown below.

Food choices of different religious and cultural groups

Jewish Hindu* Sikh* Muslim Buddhist Rastafarian**

Eggs No blood Some Yes Yes It varies It varies

spots

Milk/yoghurt Not with meat Yes Yes Yes Yes It varies

Cheese Not with meat It varies It varies Possibly Yes It varies

Chicken Kosher It varies It varies Halal No It varies

Mutton/lamb Kosher It varies Yes Halal No It varies

Beef and beef Kosher No No Halal No It varies

products

Pork and pork No Rarely Rarely No No No

products

Fish With fins With fins It varies It varies Some Yes

and scales and scales

Shellfish No It varies It varies It varies No No

Butter/ghee Kosher It varies It varies It varies No It varies

Lard No No No No No No

Cereal foods Yes Yes Yes Yes Yes Yes

Nuts/pulses Yes Yes Yes Yes Yes Yes

Fruits/vegetables Yes Yes*** Yes Yes Yes Yes

Fasting Yes Yes Yes Yes Yes Yes

* Strict Hindus and Sikhs will not eat eggs, meat, fish, and some fats.
** Some Rastafarians are vegan.
*** Jains have restrictions on some vegetable foods. Check with the individuals.
44 FIRST STEPS NUTRITION TRUST

Vegetarian diets Gluten-free diets

For families who choose to bring their infant There is no need to restrict gluten (the protein
up as a vegetarian, there are lots of ideas for found in some cereals such as wheat, rye and
vegetarian foods and meals in this resource. barley) in the diet of babies over 6 months
Vegetarians generally avoid meat and fish, but of age, even if there is a history of gluten
eat eggs and dairy products. It is perfectly intolerance in the family. Gluten has to be
possible for a vegetarian infant to obtain all the present in the diet for a diagnosis of gluten
energy and nutrients they need, providing care intolerance to be made. Advice on symptoms
is taken to: and diagnosis can be found at www.coeliac.org.
uk. Gluten-free diets also restrict oats as some
• offer a good variety of foods
people with coeliac disease are also intolerant
• offer a range of meat and fish alternatives to oats. In this resource we have indicated
such as eggs, pulses (peas, beans and lentils), which recipes are gluten-free because, although
ground nuts and seeds, cereal foods and soy few babies will need to have gluten-free diets,
products such as tofu, and other family members who may need to have a
• follow any advice on vitamin supplements. gluten-free diet may want to eat the same food.

Vegan diets Think global – Act local

When buying food, consider the environmental
Vegans usually avoid all animal products
impact of your food and drink choices and
including meat, fish, dairy products and eggs,
where possible buy local food in season, and
and any ingredient with an animal source. If
food from sustainable sources.
children are brought up on a vegan diet, care
has to be taken that they are introduced to a A guide to how those in early years settings
wide range of foods in the first year, and families can shop for, cook and manage food more
are advised to talk through their choices with a sustainably – Eating well sustainably: A guide for
health professional. early years settings – can be accessed at
www.firststepsnutrition.org
If a baby is being brought up as a vegan, it is
particularly beneficial to continue breastfeeding
throughout the first year (and beyond).
The guide Eating well:
Eating Well Sustainably:
vegan infants and A Guide for Early Years
under-5s provides Settings
details of how to meet
nutritional needs of
vegan children, and
information about
nutrients that may
need to be provided
as supplements. Eating Well Sustainably: A Guide for Early Years Settings. Page 0

For other information about sustainable food and

educational resources related to food and the
environment, see www.sustainweb.org.uk
 FIRST STEPS NUTRITION TRUST 45

Tips to encourage babies to eat well

• Make sure babies sit in the same place to • Eat together. This makes mealtimes more
eat, as often as possible, to help them feel enjoyable and sociable. Eat a spoonful of
comfortable and secure. your child’s food and show your enjoyment
• Offer food when babies are most likely to by saying ‘yummy’ and giving lots of
be hungry. smiles.

• Present simple foods that they can easily • Encourage children to feed themselves.
see and distinguish. They may well eat more if they have more
control.
• Offer colourful fruits and vegetables that
will catch their attention. • Try to keep calm. If parents are anxious
and tense, babies will pick up on this.
• Give small portions, offer praise when it’s
finished, and then offer more. • Try not to worry if more food is eaten on
some days than on others. Be guided by
• Give foods they have eaten before your baby and their appetite as they are
alongside anything that is new. growing and developing in the first year.

Fussy eating
If babies are introduced to new foods and flavours at about 6 months of age, are able to watch and
mimic older children and adults eating the same foods, and are encouraged to be independent eaters,
they are likely to accept a range of foods. If the introduction of foods is left until later in the first year,
babies may be less keen to try new foods. So introducing foods at about 6 months of age is important.
Most advice around fussy eating is aimed at toddlers who are more likely to go through a phase of food
refusal, but some of the tips to encourage babies to eat well, above, may be useful if families are
anxious about fussy eating in babies.

Breastfed babies are more likely to accept new food tastes because flavours from food that their mums
eat will have passed into the breastmilk, preparing babies for a range of foods.

Active babies
Being physically active every day is important or chest – whatever works best. This supports
for the healthy growth and development of development overall and will encourage muscle
babies. Babies should be encouraged to be development in their neck, back and arms, which
active throughout the day, every day. Before will help them learn to roll and crawl. Always
your baby begins to crawl, encourage them to supervise tummy time and remember all babies
be physically active by reaching and grasping, are different and some will take longer to learn or
pulling and pushing, moving their head, body and enjoy new skills and experiences.
limbs during daily routines, and during supervised Once babies can move around, encourage them
floor play, including tummy time. Tummy time to be as active as possible in a safe, supervised
– when babies lie on their tummy or side while and nurturing play environment. For useful
they’re awake – is important for babies’ healthy information on how to play actively with babies,
development. Babies can be put on the floor, on see www.nhs.uk/start4life/get-going-every-day
a safe firm surface, or on someone’s lap
46 FIRST STEPS NUTRITION TRUST

Food safety at mealtimes

Avoiding choking
Choking can be a cause of injury and death
in young children, mainly because their small
airways are easily obstructed. It takes time
for babies to master the ability to chew and
swallow food, and babies might not be able
to cough forcefully enough to dislodge an
airway obstruction. As babies explore their
environments, they also commonly put objects
into their mouths — which can easily lead to
infant choking.
Food is the most common cause of infant
choking. However, small objects, small parts Be safe in a highchair
from toys and certain types of behaviour during
• As soon as a baby can sit easily without
eating — such as eating while distracted — can
support, use a highchair with a broad, stable
also lead to infant choking.
base.
• Don’t give babies pieces of sausage, chunks
• Always buckle the safety straps when the
of meat or cheese, whole grapes or chunks
baby is in the highchair. Falling out of
of raw vegetables or fruit that can be
highchairs is a surprisingly common reason
swallowed and lodge in the airways.
for trips to A&E.
• Don’t give babies hard foods, such as whole
• Keep other children from climbing or
nuts or hard sweets, or foods which may be
hanging on to the highchair.
sticky, like marshmallows.
• Always supervise a baby when eating.
To see a video and advice on how to cope with
a choking baby, go to:
www.redcross.org.uk/What-we-do/First-aid/
Baby-and-Child-First-Aid/Choking-baby
or see www.nhs.uk/choking-baby
 FIRST STEPS NUTRITION TRUST 47

Food hygiene Storing and reheating food

Babies and young children are especially • Cool food as quickly as possible (ideally within
vulnerable to the bacteria that can cause food one to two hours) and put it in the fridge or
poisoning. Make sure your baby is not at risk as a freezer. Food placed in the fridge should be
result of food preparation and serving. eaten within two days.
• Always wash your hands well before • Frozen food should be thoroughly defrosted
preparing food and after touching raw meat, before reheating. The safest way to do this is
fish and eggs. to leave it in the fridge overnight or use the
defrost setting on a microwave.
• Keep surfaces clean and keep any pets
away from food or surfaces where food is • When reheating food, make sure it’s
prepared. steaming hot all the way through, and then
let it cool down before giving it to your child.
• Thoroughly wash all bowls and spoons used
If you’re using a microwave, always stir the
for feeding in hot soapy water and keep
food and check the temperature before
chopping boards and utensils thoroughly
feeding it to your child. Don’t reheat cooked
clean.
food more than once.
• Keep raw meats covered and away from
other foods in the fridge including cooked
• To cool food quickly, put it in an airtight
container and hold it under a cold running
or ready-to-eat meats. It’s best to store raw
tap. Stir it from time to time so that it cools
meats in clean covered containers at the
consistently all the way through.
bottom of the fridge to prevent any drips
from falling on to other foods. Source: Information taken from the NHS Choices website.

• Cook all food thoroughly and cool it until

lukewarm before giving it to your baby.
• Don’t save and reuse foods that your child
has half eaten.
• Wash and peel fruit and vegetables such as
apples and carrots.
• Avoid raw eggs, including uncooked cake
mixture, homemade ice creams, mayonnaise
or desserts that contain uncooked egg.
• Cook eggs until the yolk and the white are
firm.
• Avoid eating raw or lightly cooked shellfish.
Children should only eat shellfish that has
been thoroughly cooked.
• Don’t give children food or drink when
they’re sitting on the potty.