One of the most frequent questions that parents ask me is exactly which specific nutrients babies need during weaning. I’ve written before about the importance of nutrition during the first 1000 days of life but this post is a handy summary of all the essential nutrients your baby needs in one place.
Please use this as an overall guide, rather than a strict list to try and tick off day in, day out. Because, generally, ‘healthy eating’ is about understanding that we consume a variety of nutrients through different foods in our meals and snacks. The goal should be to provide a balanced diet over time, rather than trying to include every essential nutrient in every meal, which is unrealistic. This approach applies to everyone, including babies. It’s more important to look at the broader picture of the foods given to a baby to ensure overall balance in their diet.
So, with that in mind, here is my complete guide to important nutrients during weaning and everything you need to know about a balanced diet for babies (you can also check out my guide to a balanced diet for toddlers).
Like everyone else, babies need a diet that includes both macronutrients and micronutrients. Macronutrients are the major building blocks of human nutrition – carbohydrates, proteins and fats – whilst micronutrients are vitamins and minerals, needed in varied and small amounts.
Carbohydrates during weaning
Carbohydrates provide the body with energy and are especially vital for babies because they are growing at such a fast rate during weaning. Carbohydrate-rich foods include bread, potatoes, rice, pasta, cereals and grains (such as oats and bulgur wheat). You can read the full lowdown on bread for babies or all about rice for babies in my separate blog posts. I’ve also explained which breakfast cereals are best for babies and young children.
Fibre is a part of many carbohydrate-rich foods. As adults, we know we should be eating plenty of it, but parents often worry about how much fibre to give to babies and toddlers. Whilst babies only need small amounts – and too much can fill up their tiny tummies – it’s fine to include some fibre, including some wholegrains, in a weaning baby’s diet. Don’t focus purely on wholegrains or high-fibre foods just yet though – wait until your little one is around two years of age when you can start to move towards the majority of their carbohydrates being from wholegrains. Carbohydrates, including wholegrains, can also be sources of probiotics and prebiotics for babies and young children: currently there’s not enough strong evidence to suggest babies should routinely be given these. The linked blog explains more about food sources of probiotics and prebiotics and current recommendations.
Looking for carbohydrate-rich weaning foods for babies? Try my 7 easy and healthy pasta ideas for babies and toddlers, 10 healthy sandwich fillings for babies, my easy cheesy potato pie and my easy peasy veggie stew.
Protein for babies
Proteins are made up of amino acids which are needed for growth and development – so growing and developing babies need plenty of good sources! Protein-rich foods include beans, lentils, pulses, nut butters, meat, fish, dairy and eggs. It’s important to understand that many individual plant-based proteins don’t contain the full range of essential amino acids that babies (and grown-ups!) need. This means that vegetarian or vegan families need to ensure babies are getting a variety of protein-rich foods – not just relying on a few sources. However, if you’re offering your baby a variety of plant-based proteins e.g. lentils, beans, pulses and grains each day, then protein is unlikely to be a concern.
You can read more about plant-based diets for babies in my blogs how to wean a vegan baby and healthy vegetarian diets for children.
I’ve also written separately about yogurt and dairy-free yogurt as well as explaining when your baby can have eggs, alongside blogs all about baby’s milk and plant-based milks, plus posts on introducing meat to babies and fish recommendations for babies and toddlers. On top of this I have an overview guide to protein and babies.
If you want to browse some protein-rich weaning recipes for babies, take a look at my baby-friendly bean stew, my butterbean hummus, my easy rainbow lentil traybake, my kid-friendly fishcakes, my chicken fajita traybake and my speedy eggy veg recipe.
Fats during weaning
For both babies and everyone else in the family, the recommendation on fats is the same: eat less saturated fat and more mono- and polyunsaturated fat. Fat gives us all vital energy, as well as helping us absorb the fat-soluble vitamins (these are vitamins A, D, E and K). Fats also play an essential role as building blocks in every cell in our bodies. Fat-rich foods include oils, spreads, dairy foods, fish, nuts, seeds, meat and avocado. When weaning your baby, concentrate on healthy fats such as avocado, olive oil, oily fish, ground nuts and seeds.
Omega-3 is a type of fat needed for healthy brain and vision development. Rich sources are oily fish like salmon, mackerel, sardines and trout. It’s also found in flaxseed oil, ground flaxseeds, ground walnuts, ground chia seeds and omega-3 enriched eggs (look for them at the supermarket). In the UK, it’s recommended that adults eat two portions of fish a week, one of which should be oily. Try to stick to this when weaning your baby, too, but remember they will need much smaller portions than you.
For more information, please read all about fats for babies and children. For fat-rich weaning recipes, try my easy avocado pasta topping, my potato and salmon tots or my olive-oil rich hummus recipe.
Micronutrients for weaning babies
Vitamins and minerals (collectively known as micronutrients) are needed by the body in varied and small amounts to help maintain overall health and to support growth and development.
As I mentioned at the beginning of the blog, we don’t need to worry too much about each and every nutrient when making meals for our babies. The best way to ensure your baby gets an adequate supply is to offer them a varied diet that includes carbohydrates, vegetables and fruit, protein and full-fat dairy (or unsweetened fortified plant-based dairy alternatives). On top of this, daily supplements of vitamins A, C and D are recommended for young babies: read in detail about the vitamin supplements recommended for babies.
Vitamin A
Vitamin A (sometimes called retinol) contributes to immune function as well as to normal vision and healthy skin. Beta-carotene is converted to vitamin A by our bodies so including beta-carotene sources in your baby’s diet also helps to provide them with vitamin A. Good sources of vitamin A include dairy foods, eggs and oily fish as well as fortified spreads. Beta-carotene is in orange-coloured fruits and vegetables (carrots, sweet potatoes, apricots) as well as dark green leafy veg like spinach and kale.
Vitamin C
Vitamin C is found in many types of fruit and veg including broccoli, peppers, dark green leafy veg, potatoes, tomatoes, kiwi fruit, oranges, berries and mango. It supports baby’s immune system and helps keep their skin healthy.
Vitamin D
Vitamin D is required for normal bone growth and development in babies and children, alongside calcium: it’s the vitamin D that helps the body absorb the calcium. Vitamin D helps babies and children maintain muscle and bone function, as well as supporting their immune system. Our main source of vitamin D is not food but sunlight which is why babies – who aren’t usually exposed to the sun for any length of time – require supplementation. Calcium has a role to play in muscle function and cell division as well as being needed for normal bone development and growth. In the UK, calcium normally comes from milk and dairy foods although it’s also found in dark green leafy veg, bread, tofu, ground nuts and seeds. If your baby doesn’t eat dairy there are alternatives such as fortified plant milk, fortified cereals, calcium-set tofu, lentils and beans.
Zinc
Zinc helps with immunity, growth and repair and is mainly found in iron-and protein-rich foods (see above). Read more about how to get enough Zinc.
Iron
Iron is required for normal brain development in babies and children and also supports their immune system. Iron-rich foods for baby during weaning include egg yolks, red meat, lentils, fortified cereals and beans. Vitamin C may help absorption of iron during a meal (particularly with plant-based iron which is less well absorbed), so try to add vitamin-C sources alongside baby’s iron foods when you can, for example tomatoes and pepper alongside iron-rich hummus. Read more here on iron-rich meals for babies and toddlers.
Calcium
Calcium helps to build and maintain strong bones and teeth, supports our muscle and nerves and plays a role in blood clotting. Most of this will come from baby’s usual milk – breast or formula milk. Dairy products such as milk, yoghurt and cheese are a good source of calcium for many kids. Other sources include sardines (including the bones), calcium-set tofu, sesame seeds, fortified milk, cereals and bread. Read more all about calcium for mum and baby.
Iodine
Iodine is needed in the body to make thyroid hormones – these are required for normal bone and brain development in babies, as well as for growth. Dairy foods and white fish are our main sources in the UK – if your little one doesn’t eat these, speak to your healthcare provider about possible supplementation. Some plant milks and dairy alternatives are fortified with iodine so always check the labels. Read more about iodine here.
The B vitamins group
These include thiamine, riboflavin, niacin, vitamin B6, vitamin B12 and folate. They are essential for helping the body release energy from food and keeping the immune and nervous systems and red blood cells all functioning well. Good sources for your baby include wholegrains, meat, dairy, fish and eggs. Vitamin B6 and B12 are harder to get from plant-based diets and supplementation will likely be necessary for your little one. In this case, you can also up food sources from fortified breakfast cereals and nutritional yeast as well as beans, pulses, nuts and seeds to get a little bit extra into their diet.
I hope this summary of essential nutrients during weaning is helpful. You may also like to refer to my guide to introducing allergens during weaning, my blog post on those foods to avoid giving to babies under one and my post on how much water a baby needs during weaning.
Online Weaning Course
If you’re soon to begin your baby’s weaning journey, Charlotte’s Online Weaning Course is your complete step-by-step guide to introducing solids.