What is the healthiest food to start a baby on in the UK?
If you are a parent of a baby who is around 6 months old, you might be wondering what kind of food to introduce to your little one. Starting your baby on solid foods is an exciting milestone, but it can also be confusing and stressful. You want to make sure your baby gets the best nutrition possible, but you also don’t want to overwhelm them with too many new tastes and textures at once.
In this blog post, we will give you some tips and advice on how to choose the healthiest food to start a baby on in the UK, based on the latest guidelines and recommendations from experts. We will also share some examples of easy and delicious recipes that you can try with your baby.
When to start introducing solid foods
According to the NHS, you should start introducing solid foods to your baby when they are around 6 months old. This is because:
- Breast milk or first infant formula provides all the energy and nutrients your baby needs until they are around 6 months old (except vitamin D in some cases).
- Waiting until around 6 months gives your baby time to develop so they can cope fully with solid foods. They will be able to sit up, hold their head steady, coordinate their eyes, hands and mouth, and swallow food more easily.
- Giving your baby a variety of foods alongside breast or formula milk from around 6 months of age will help set them up for a lifetime of healthier eating.
If your baby was born prematurely, you should ask your health visitor or GP for advice on when to start introducing solid foods.
How to choose the healthiest food for your baby
The most important thing when choosing food for your baby is to make sure it is suitable for their age and stage of development. You should also aim to offer a balanced diet that includes a variety of foods from different food groups.
Some general tips are:
- Start with simple, single-ingredient purees or mashes of cooked vegetables, fruits or meats. You can use fresh, frozen or canned produce, as long as they are unsalted and unsweetened.
- Avoid adding sugar, salt, honey or artificial sweeteners to your baby’s food. These can harm their teeth and health, and affect their taste preferences.
- Introduce new foods one at a time, and wait at least 3 days before introducing another new food. This will help you spot any allergic reactions or intolerances your baby might have.
- Offer your baby a range of different colours, flavours and textures. This will help them get used to different foods and develop their senses.
- Gradually increase the amount and variety of food your baby eats until they can eat the same foods as the rest of the family, in smaller portions. By 12 months, your baby should be eating 3 meals a day, plus healthy snacks.
- Encourage your baby to feed themselves as much as possible. You can offer them soft finger foods that they can pick up and chew, such as cooked carrot sticks, banana slices or toast fingers. This will help them develop their motor skills and independence.
- Let your baby decide how much they want to eat. Don’t force them to finish their plate or eat more than they need. Follow their cues and signs of hunger and fullness.
- Continue to offer breast milk or first infant formula as their main drink until they are 12 months old. You can also offer them small amounts of water in a cup for around 6 months. Avoid giving them juice, squash, fizzy drinks or cow’s milk as these can fill them up and reduce their appetite for solid foods.
Some examples of healthy foods to start your baby on
Here are some examples of healthy foods that you can start your baby on in the UK, based on the information from the NHS, GOV.UK and Healthline:
- Infant cereal (preferably oat or whole grain) mixed with breast milk or formula
- Mashed or pureed cooked vegetables such as potato, sweet potato, parsnip, carrot, broccoli or cauliflower
- Mashed or pureed cooked fruits such as banana, avocado, apple, pear or mango
- Mashed or pureed cooked meats such as chicken or turkey
- Mashed or pureed cooked fish such as salmon or cod (make sure there are no bones)
- Mashed or pureed cooked eggs (make sure they are well-cooked)
- Mashed or pureed cooked beans or lentils
- Full-fat plain yoghurt (no added sugar) mixed with mashed fruit
- Cheese (grated or cut into small pieces) mixed with mashed vegetables
- Bread (toasted or soft) spread with unsalted butter or peanut butter (smooth)
- Rice cakes or crackers topped with hummus or cream cheese
- Porridge or oatmeal made with breast milk or formula and mashed fruit
- Pasta (cooked until soft) with tomato sauce and cheese
Some easy and delicious recipes to try with your baby
If you are looking for some inspiration for your baby’s meals, here are some easy and delicious recipes that you can try with your baby. They are all suitable for babies who are around 6 months old and have started on solid foods. You can adjust the consistency and texture of the food according to your baby’s needs and preferences.
Banana and avocado mash: Peel and mash a ripe banana and half an avocado together in a bowl. You can add a little breast milk or formula to thin it out if needed. Serve with a spoon or let your baby dip their fingers in it.
Chicken and vegetable puree: Cut a chicken breast into small pieces and cook in a pan with a little water until done. Steam some chopped vegetables such as carrots, broccoli and peas until soft. Blend the chicken and vegetables with a hand blender or food processor until smooth. You can add some breast milk or formula to adjust the consistency if needed.
Salmon and sweet potato mash: Cut a salmon fillet into small pieces and cook in a pan with a little water until done. Peel and chop a sweet potato and boil or steam until soft. Mash the salmon and sweet potato together with a fork or potato masher. You can add some breast milk or formula to make it creamier if needed.
Apple and pear puree: Peel, core and chop an apple and a pear. Put them in a saucepan with a little water and simmer until soft. Blend the fruits with a hand blender or food processor until smooth. You can add some cinnamon for extra flavour if you like.
Cheese and broccoli pasta: Cook some small pasta shapes such as macaroni or shells until soft. Steam some chopped broccoli florets until tender. Grate some cheese and melt it in a microwave-safe bowl with a little milk. Mix the cheese sauce with the pasta and broccoli. You can puree the mixture if your baby prefers a smoother texture.
We hope this blog post has given you some useful information and ideas on how to choose the healthiest food to start your baby on in the UK. Remember, every baby is different, so follow their lead and enjoy this exciting journey together.
References:
: NHS
: Gov. uk
: Healthline
