The importance of baby nutrition when starting solids and beyond

As your mini reaches the exciting milestone of starting solids, a whole new world of flavour and nourishing food opens up before them. Whilst those first months of introducing new flavours and textures should be fun and hassle-free, it is also essential to prioritise nutrition to support their growth, development, and overall wellbeing. As babies reach around 6 months of age, breastmilk or formula no longer meet all of their high nutrient needs. From iron to probiotics, each nutrient plays an essential role in your baby's health, and incorporating a variety of nutrient-dense wholefoods will set them up for a lifetime of healthy eating habits.

Important nutrients to focus on include:

Iron

Iron is an essential nutrient for the production of haemoglobin, which transports oxygen to cells throughout the body. It also reduces the risk of anaemia, ensures proper weight gain, appetite, energy levels as well as cognitive and behavioural development. From 6-12 months, iron needs are at their highest point in life, with babies needing a whopping 11mg of iron a day. In comparison, a grown man only needs 8mg a day so it is essential to put an emphasis on this crucial nutrient when offering food. Breastmilk and formula no longer contain enough iron for their growing bodies so it is important to offer them an iron rich diet.

There are two different forms of iron, these include haem iron (animal sources) and non-haem iron (plant-based sources). Animal sources of iron are much more efficient and better absorbed by the body (25-40% absorbable) rather than plant-based sources (2-13% absorbable). Plant-based sources of iron also contain enzyme inhibitors that block the absorption of iron.

You can increase the absorption of iron by offering it with vitamin c rich foods such as broccoli, capsicum and cooked leafy greens, and offer it away from calcium rich foods which can prohibit the absorption. Cooking food in a cast iron pan also increases the amount of iron in the food. Pre-soaking grains, legumes, nuts and seeds will also help break down the phytic acids and increase absorption.

Food sources

Haem iron food sources (25-40% absorbable) include liver, octopus, oysters, meat, poultry, other seafood and egg yolk.

Non-haem iron food sources (only 2-13% absorbable) include lentils, quinoa, pumpkin seeds, chickpeas and spinach.

Zinc

Zinc is essential for your baby's immune system, wound healing, DNA synthesis as well as many other essential bodily functions. Similarly to iron, plant-based sources of zinc also contain anti-nutrients which make it harder to absorb. Soaking and souring grains, beans and legumes will increase the amount of zinc that is transferred to the body.

Food sources

Oysters, meat, oats, pumpkin seeds, pork, poultry, other seafood, nuts, grains, lentils, beans and dairy products.

Choline

Choline is important for your mini’s brain development, memory, nerve function and cognitive function. Choline is particularly important during infancy and early childhood when brain growth and development are at their peak.

Food sources

The best food sources by far are eggs and liver. Other food sources include salmon, meat, brussel sprouts and legumes.

Omega 3’s (DHA)

As your mini’s brain is made up of 60% fat, DHA in particular, healthy fats and Omega 3’s are crucial for your baby's brain development and cognitive function during this critical stage. Omega 3’s also plays a key role in your baby’s eye development and offer anti-inflammatory benefits which are particularly beneficial to baby’s who have a higher risk of developing food allergies or sensitivities.

Food sources of DHA

Cod liver oil, salmon, sardines, fish roe, white fish, grass-fed beef and algae.

Healthy fats

In addition to Omega 3’s mentioned above, healthy fats also play a crucial role in supporting your baby's growth and development. Healthy fats protect a baby’s major organs and nervous system tissue and are vital for the formation of cell membranes, brain tissue, and hormones, making them essential for overall health and wellbeing. They also help increase the nutrient absorption of the fat soluble vitamins A, D3, E, K2 and calcium. Incorporating sources of healthy fats into your baby's diet helps stabilise blood sugar levels as well as provides valuable energy and nourishment for their growing body and brain. They also help reduce the likelihood of constipation.

Food sources

Food: Avocado, nuts/seed butters, coconut cream, oily fish such as salmon & sardines, pasture raised eggs, bone marrow and full fat yogurt.

For cooking: Ghee, organic butter, tallow or lard, olive oil, avocado oil and hemp seed oil.

Vitamin D

Vitamin D is important for your mini’s immune system and the proper development of their teeth and bones. As the majority of mamas are deficient in vitamin D, this leads to most newborns also have deficiencies. Babies also generally spend limited time outdoors and in the sun. Unless breastfeeding mamas are certain they are not vitamin D deficient, their minis could be supplemented with 400IU of vitamin D3 a day to keep up their levels, or even more if they are deficient (cod liver oil contains some vitamin D too). Formula-fed babies will generally be ok as formula is fortified with vitamin D.

Best sources

Sunshine is the best source of vitamin D but food sources include cod liver oil, salmon, sardines, snapper, mackerel, herring, trout, fish roe, milk, egg yolk and liver.

Calcium

Calcium is vital for your mini’s teeth and bones. It is also important for their nerve, muscle and cardiac function. Breastmilk and formula are high in calcium, but once babies have weaned, they will require extra sources of calcium.

Food sources

Sardines, plain yogurt, milk, kefir, canned mackerel, canned salmon (with bones), chia seeds, leafy greens, tahini, almonds, broccoli and brazil nuts.

Probiotics

Probiotics are beneficial bacteria that support digestive health and immune function, making them important for your mini’s gut health and general wellbeing. Introducing fermented foods early on can help promote a healthy balance of gut bacteria and support their developing immune system. Supplementing with probiotics can be very beneficial for babies who have taken antibiotics, formula-fed babies, babies born via caesarean or when mama has been administered antibiotics during the birth or whilst breastfeeding.

Food sources

Sauerkraut, coconut kefir, fermented vegetables/fruit, beetroot kvass, milk kefir and yogurt.

The real key - variety!

Incorporating a variety of nutrient-rich foods into your baby's diet is key to supporting their growth, development, and overall health. From iron-rich meats to DHA-rich fatty fish and probiotic-rich fermented foods, providing a diverse range of baby-friendly foods ensures that your mini gets all the essential nutrients they need to thrive. So rather than focusing on all the essential nutrients, focus on offering your baby a variety of wholefoods to meet their high needs. If your family avoids any food groups for any reason, speaking with a baby nutrition consultant or naturopath would be beneficial to make sure your mini is still meeting their high nutritional needs.

Want to know more?

Do you want to know more about when your baby is ready to start solids, check the blog post here.

If you are a local Northern Beaches mama, come along to one of our in-person starting solids workshops to learn everything you need to know to get started on the right foot.

Or if you just want to know it all from the comfort of your home, see our starting solids guide here.