Nutrition for weaning

Trying to feed your baby a healthy diet can be confusing for parents, it is difficult to know how much whether or not your baby or toddler is getting the right foods in the right amounts.

Split down to the basics a balanced diet includes carbohydrates, proteins, fats, and the essential vitamins and minerals. So how can you be sure that your child’s diet includes all of these?

Carbohydrates

Carbohydrates are essential to provide energy. Made up of starches and sugars they are transformed into glucose by your body. Your baby will get carbohydrates from cereals, fruit, vegetables, lactose and yoghurt.

Proteins

Proteins are needed to build cells in the body, therefore baby’s need a higher proportion of these in there diet than adults. Proteins are made up of amino acids, some of which are taken from the food we eat. These foods include milk, meat ,fish and eggs.

Fats

Children and babies need a combination of fats in their diets, a mix of mono saturated and polyunsaturated fats as well as a limited amount of saturated and trans fat. Saturated fats are found in processed food, butter, cream, cheese , and whole milk.

Monosaturated fats and polyunsaturated fats are found in vegetable oil, nuts and seeds.

These fats are converted into fatty acids by our bodies, however we cannot produce the fatty acids omega 3 or omega 6 and so it is important to eat some foods that contain them. Omega 3 is found in oily fish, walnuts, walnut oil, linseeds and linseed oil. Both omega 3 and omega 6 can be found in olive oil and soya oil, meat and milk products from animals grazed on grass and eggs from hens fed on an omega 3 enriched diet.

Vitamin A

Vitamin A is important for maintaining healthy skin, preventing infection and also for growth. It is found in liver, kidney, oily fish and egg. Your body will also convert carotene into vitamin A, foods rich in carotene are carrots, red peppers, spinach broccoli and tomatoes.

B-complex vitamins

This group includes; thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), Biotin, Vitamin B12 and folate (folic acid).

These vitamins aid growth, help to keep the immune system healthy and help to prevent heart disease and cancer.

B vitamins are found in many foods such as meat, milk products, fish, eggs, cereals, seeds and vegetables. Dark green vegetables are especially high in folate. Only liver and yeast extract contain all of the B vitamins.

Vitamin C

This vitamin is important for iron absorption and maintaining blood vessels and bone. Especially good sources of vitamin C are blackcurrants kiwi fruit, citrus fruits, tomatoes, green peppers and strawberries.

Vitamin D

Vitamin D aids the absorption of calcium. The main source of vitamin D is sunlight. There are a few sources of vitamin D in food, these include oily fish, margarine, and fortified breakfast cereals.

Vitamin E

This is an antioxidant that protects cell structure in all parts of the body. It is found in fatty foods such as vegetable oils, margarine, meat, fish and eggs.

Vitamin K

Vitamin K ensures normal blood clotting. Most is supplied by bacteria in the intestine but is also found in green leafy vegetables.

Calcium

This is needed for healthy teeth and bones. It is found in foods such as milk, cheese, yoghurt, almonds, and tinned fish with edible bones (such as sardines).

Iodine

Iodine is found in fish, milk and eggs. It is part if the thyroid hormone thyroxin which regulates the conversion of food into energy.

Iron

Iron is involved in carrying oxygen around the body. Good sources are red meat, liver and oily fish. It is also found in pulses, fortified breakfast cereals, nuts, seeds, and in some vegetables. These foods should be eaten along with a source of vitamin C in order to aid absorption.

Potassium

This is important for fluid balance in the body and for nerve function. It can be found in fruit, vegetables, whole grains, cocoa, and chocolate.

Sodium/salt

This is important for fluid balance in the body and for maintaining blood pressure. There is plenty in bread, cereals milk and meat. Salt should not be added to a baby’s food.

Zinc

This aids healing, immune function and growth hormone production. Good sources of Zinc include meat, seafood, egg yolk, milk, whole grain cereals and peanut butter.