What Do I Feed My Baby? A step-by-step guide to starting solids and feeding babies

This edition first published in 2007 in Australia by Cadence Health, ABN 92359484858, PO Box 313, Manly, NSW 1655, Australia.

Second edition published in 2009 in Australia

Copyright ©, Leanne Cooper 2007

The author asserts her moral right in this work throughout the world without waiver. All rights reserved. No part of this document may be reproduced, stored, or transmitted in any form or by any means (electronic or otherwise) without the prior written permission of the publisher.

All rights reserved Leanne Cooper 16 04 2007

ISBN 978-0-9803668-0-8

Edited by Nadine DavidoffText designed and typeset by Michele CooperCover design by Michele Cooper

Other titles and resources can be view at www.leannecooper.com.au

Images:

Page 40 - M.CooperAll other images - Getty Images and Stockxpert

About the author

Leanne Cooper, BA (Psych/Ed); Dip. Nut; Grad Cert Higher Ed.; Grad Cert Nut., gained her Bachelor of Arts in psychology and education from Auckland University in 1987. After travelling abroad for a number of years she returned to Australia, her childhood home, to continue her studies. Graduating with tertiary qualifications in education, health and nutrition, Leanne has now worked in education and health for over 20 years.

While designing health and education systems, Leanne also established her own successful nutrition practice where she originally worked with many high-profile national and international elite athletes. Although she is now not able to commit time to a private practice, Leanne still lectures in nutrition, psychology and management and runs her successful education business, Cadence Health. Leanne’s nutritional advice and support features on the Huggies websites worldwide and a number of Expert Panels. She also consults to a large number of health organisations and child-care centres. Leanne has devoted all of her working career to community education and health. She believes that ‘getting nutrition right’ early on in life is the cornerstone to community health.

Leanne enjoys a unique lifestyle on the beautiful northern beaches in Sydney, Australia, with her husband and their two beautiful young sons, Zachariah and Samuel.

Acknowledgements

Thank you to:

My mother Glenise for all her proofing and fantastic literary input, your way with words is a true reflection of your kind and loving spirit; and my gorgeous sister Michele who has supported, directed and clarified this concept as well as her expertise in graphics and presentation.

Contents 6 Meals and menus for starting bub on solids 6 Trust yourself and bub!

6 Some tips before starting out 6 Nutritional tips7 Keeping it simple

7 Healthful tips

8 What can affect baby’s eating?8 Tips to help lessen the impact of food rejection

9 When to start9 Don’t start too early9 Don’t leave it too late9 Signs of readiness for solids10 Starting solids to help with sleep10 Babies who simply say ‘no’

11 What foods at what age?

12 Foods safety 12 Storing foods12 Other storage tips

12 Cooling and reheating foods safely12 Cooling food safely13 Reheating food

13 Cooking frozen foods13 Cleanliness and safety 14 Foods and safe eating

15 Using our charts15 Handy hints to reduce preparation time

16 A special note on iron 16 Iron-deficiency in infants 17 Food and iron

18 About 6+ months (not later)18 Starter recipes21 Second meal options23 Bebedelice options 23 Bebedelice steaming tips23 Using your Bebedelice

25 Where are we now?

26 Planning your own meals until bub is around 7 months

27 How are you both going? Fruit and veg checklist

28 Around 7 months

29 How much protein should go into a meal? 29 Fishy business

29 Which fish are best?

30 Yoghurt facts 30 What about cows’ milk intolerance or allergy?

31 Around 8–9 months

32 Nine+ months; towards regular meals 32 The importance of introducing ‘lumpy’ foods32 Expanding meal routine

32 Grasses, grains, seeds and cereals 33 Other foods to include34 Portable foods for bubs on the go

34 Why wait to introduce cows’ milk? 34 Food safety

35 Meal ideas

36 Breakfast ideas

38 Lunch and dinners

40 Snack ideas 40 How can I use my Bebedelice as my baby gets older?

41 Sample meals for bubs 9 months +

43 Foods to try around 10 months 43 Milk: too much of a good thing?

44 Meals for bubs 11–12 months 44 Quick check of your ‘almost toddlers’ meals 44 Meal routine by 12 months

46 Rejection of foods46 The importance of perseverance and patience46 Getting fussy?

46 When should I worry?

48 Fluids 48 But isn’t fruit juice good for them? 48 What’s the problem with fruit juice? 49 How much is okay?

50 Foods not suitable for infants and toddlers 50 Sugar and dental caries

51 Adverse reactions 51 What can happen? 51 What to do?

52 Food additives 52 Why are food additives used?

52 What does the research say?52 Where can you find a full list of additives?52 Where to start?

54 A final word

55 Food group selection chart

57 Example servings for toddlers

58 Glossary 60 Appendices 60 Appendix 1: List of additional resources 60 Appendix 2: Typical nutritional breakdown of three vegies 61 Appendix 3: Toddler meal ideas 63 Appendix 4: Sources of vitamin C 64 Appendix 5: Blank 2-meal charts 65 Appendix 6: Blank 3-meal and 2-snack charts 66 Appendix 7: Checklist of finger-foods 67 Appendix 8: Sneakys Tip Sheet How much is enough?68 Appendix 9: Sneakys Tip Sheet Milk, weaning and how much? 71 Appendix 10: Stockists 72 Appendix 11: Sneakys Tip Sheet Kids food and behaviour

76 My baby’s journey through solids

Meals and menus for starting bub on solidsThe following menus and meals provide ideas for how you may introduce solids; you can substitute our food choices for your own at any point. You may find that you have to substitute a food because of an intolerance or allergy, a food we have suggested isn’t available in the supermarkets, or simply because it doesn’t suit you or bub at the time.

The initial menus are based on an infant of about 6 months of age who shows all the signs of readiness for solids. Our meals and menus are guides only NOT rules and you may have to ‘shift’ days to suit the age of your baby. Guidelines are flexible to allow for individual differences which may explain why they can seem so contradictory; furthermore, these can change frequently as does our understanding of babies of this age. Please also keep in mind that the introduction of foods differs from one culture, country, family and even organisation to another.

Trust yourself and bub!Too often, we tend to listen to the well-meaning advice of others and over-ride our own intuition. By contrast, our philosophy is to fully support the instinctive knowledge of both mother/father and baby. Trust in yourself and your baby, be flexible, don’t take on too much advice, and do what works best for you and your family! If in doubt, seek qualified advice.

Some tips before starting out

Nutritional tipsWhen starting out, offer breast milk or formula first so bub gets all their nutrients each day.• Introduce new foods only once every 3–5 days and always check for reactions. • The top foods for allergic reaction include eggs, milk, seafood, nuts, soy and wheat (not in any order).• Try starting initially with vegetables. Once you have achieved a good variety, then introduce fruit. • Babies naturally prefer sweet and salty so be careful not to encourage a sweet tooth early on.Include bitter vegetables with sweet vegies and alter the ratios so that some meals are a little more • bitter than others.Cover all your bases by selecting foods that have a wide variety of nutrients, for example look to offer • different coloured foods. Because of their limited stomach capacity, choose healthy food for infants and cleverly combine foods for toddlers to ensure that they get the nutrients they need for growth and development. Remember that variety is one of the most significant factors in a healthy diet. It is also a way of • fostering healthy attitudes towards food: children who are exposed to a wide variety early on are more likely to maintain healthy eating patterns into adulthood. This may also help you through the ‘terrible twos’ where it is common for a child to refuse to try new foods or mixes of foods.Don’t miss the boat. With the hectic pace of life, it is tempting to allow a baby or toddler to miss a • meal, but don’t allow yourself to fall into this trap. Every meal is as important as every bite. A regular supply of nutrients throughout the day will ensure that your little one has all the energy they need as

well as all the building blocks for growth and development.Recognise quality foods. When first embarking on feeding baby solids, we tend to be enthusiastic • and vigilant. Indeed, some of us even go the extra distance and use organic homemade foods. However, as the novelty of solids wears off and life becomes more hectic, many find it difficult to maintain these high standards; but don’t fret, this is a natural progression. The important thing to remember is to be discerning with the quality of foods. Read labels carefully and check for added sugar, sugar levels, additives and added salt. Select wholemeal over white bread, natural yoghurts over ‘dessert-type’ yoghurts and so on. Limit treats to outside the home.

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When starting solids begin baby on water in a sipper cup to avoid constipation.•

Keeping it simple

Remember that all babies are different. They eat different amounts, have different taste and texture • preferences, and progress at different rates. Bubs who start solids earlier can take longer to get up to any great quantity.• Avoid upset tummies by not pushing bub to eat too much initially. They will quickly learn to show you • they are ready for more.Expect a mess; babies are generally very messy eaters.• Food is fun. Treating food early on as a positive experience is important not just for baby but also for • parents and caregivers. Encouraging baby’s enjoyment of food may mean getting in ‘boots and all’ and allowing baby to feel the food, mix it around on their highchair table, some may even like to wear it! There are few sights as funny as a baby with green avocado horns sticking out of either side of their head.

Healthful tipsMake your purees for storage thicker than you need to so you can thin them down and warm them • up after being refrigerated with boiling water, breast milk or formula. Ice-cube trays are perfect for bubs starting on solids, you can even get specialised ones such as • Baby Cubes that have individual flip-top lids (see stockists).When preparing purees to eat straight away, don’t make them too thick; they should be soupy to • start with until your little one is drinking water. This can help to reduce the likelihood of constipation.Use clean utensils. Whatever you use to feed baby, make sure the utensil is clean (sterilised, if • possible, while baby is very young). In the initial stages, you might like to use a VERY clean finger and allow baby to suck the food as this is baby’s most familiar mouth motion. Then you can move onto a small baby spoon that has smooth edges. Again, allow baby to suck the food up rather than spooning it all in. NEVER be tempted to place solids in baby’s bottle.Warm, hot or cold? Most babies prefer food at room temperature, although some may prefer • it slightly warmer, for example, at body temperature (which is the same as milk straight from the breast). Place baby’s bowl into a bowl of hot water to warm it to the desired temperature. Take care using a microwave oven as they tend to heat foods unevenly – suddenly hitting a hot spot of food can be distressing and burn baby’s soft mouth. Babies don’t need specific ‘breakfast-type’ foods. There is plenty of time for this beyond 12 months.•

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What can affect baby’s eating?There can be many reasons why a baby doesn’t take to solids, or starts solids and then goes off them. Listed below are just a few possible factors:

When baby starts teething, this may affect their appetite. Don’t be put off if they seem to have lost • interest at this point; it is likely to be temporary.Feelings of unwellness can alter baby’s hunger and feeding habits.• Baby is going through a ‘fussy stage’, they tend to occur at weeks 5, 8, 12, 17, 26 (6 months), 36, 44 • and 53 (around 12 months). Again, with patience baby will return to their usual routine.When bub starts to become mobile, they sometimes temporarily lose interest in food as this new-• found movement is more interesting to them. This phase will pass, and they will be fine. It can take up to 10 or more tries for a baby to take to something new; perseverance is important! • Don’t confuse rejection with permanent dislike.The appearance, smell, texture of the food in their mouths, and of course the taste sensation can all • affect a baby’s choice of foods.Mechanical issues related to chewing, moving food around the mouth and swallowing can influence • a baby’s eating patterns.Tired infants generally won’t have the inclination to eat solids; the moment has gone. Better to avoid • trying to feed a baby who is tired and irritable. Give yourself the best possible chance for success.Young children need to eat about every 3 hours to avoid getting hungry. A hungry child is an • unsettled and irritable child so try to plan meals to avoid periods of hunger (or thirst).Don’t overfill their dishes, the molehill is more achievable than the mountain. When they are old • enough they will eat you out of house and home!

This information provided is a guide only. Always consult a qualified health professional if you are in doubt. This booklet should not replace the expertise of qualified health professionals.

Tips to help lessen the impact of food rejectionKeep offering the food without fuss; it may take up to 10 times (or more) before it is accepted.• Offer solids before a milk feed if the baby is 6 months or older, and when they are hungry.• Try offering the new food in combination with an old favourite.• Allow your child to be introduced to a new food in the way they see fit: some babies like to feel • their food as well as eat it and older infants may prefer to feed themselves rather than be fed. Be prepared – it is probably going to be a messy ordeal but by about 9 months you can really let them take the reins with finger-foods.Ensure you are offering iron-rich foods throughout the day. During that first year when baby is not • consuming a great deal of solids, particularly those high in iron, or if baby consistently eats only small amounts of food, an iron-enriched food can be very useful. Other nutrients are important for normal development, and if you are unsure that your child is getting adequate nutrition, see your healthcare professional.Try different feeding settings. Some babies don’t like the confinement of a highchair; try a picnic • approach on the floor with a rug, outside, or on your lap.Ensure that your child sees you eating the same food.•

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When to startThe aim of starting solids is to include a wide variety of foods that by 12 months will be in common with other members of the family. These foods will help a growing infant meet their nutritional needs. Keep in mind that introducing solids does not mean weaning a child off the breast or bottle. Breast milk and infant formula continue to be a baby’s main source of important nutrients and milk feeds should continue to provide nutrition, at least throughout the first year of life, if not longer in the case of breastfeeding where the World Health Organisation suggests continuing even beyond 24 months in the case where a little one is at risk.

Don’t start too earlyThere are a number of reasons why it is not recommended to introduce solids before 16 weeks. In fact, it is best not to start until after 4 months. A baby’s digestive system is not yet fully developed (most babies’ digestive systems remain inadequate up to about 4–6 months of age). Hence, an infant’s digestive system is most suited to breast or formula milk. Introducing solids too early can be a burden on underdeveloped digestive and immune systems and also impair maternal milk supply. Consequently, baby may suffer discomfort, have an increased risk of childhood and adult diseases (in particular respiratory illnesses in later childhood), diarrhoea, and possible under-nutrition (NHMRC, 1995).

An infant’s microflora (healthy bowel bacteria important for immunity, only really starts working from 4 months) in the intestinal canal and their metabolism also need to develop adequately so that baby can handle the immune challenges of food. Other concerns include a possible increased risk of food allergies and exposure to bugs that may lead to increased incidence of diarrhoea and other gastric problems.

How can we determine when a baby should start solids and progress through to other foods? Quite simply, it’s based on their anatomical development. The ability to move food around the mouth, chew it and prepare it to be swallowed is a skill-set we develop over time.

Most parents soon appreciate the convenience of milk feeding (especially if it is your second time around) and we tend to want to delay introducing solids for as long as possible. However …

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Don’t leave it too lateAccording to research, your baby will not benefit from having solids earlier than they need it. However, if you leave the introduction of solids too late, you risk undermining your baby’s nutritional status. Iron and zinc levels decrease in breast milk and in the case of iron, baby’s stores gained prior to birth begin to deplete around 6 months. Other problems include reduced motor development – for example, the skill of chewing, jaw development – and reduced acceptance of new foods. Recent research suggests that there is a ‘window’ of 4–7 months for the introduction of solids to avoid food reactions.

Signs of readiness for solidsBy 4–6 months, infants often appear ready to accept new tastes, textures and modes of feeding. This clear interest in food, often most clear around 5 months, is an excellent motivator for the acceptance of new foods, making the introduction of new tastes, textures and even colours easier. In addition, baby’s appetite and nutritional demands may no longer be satisfied by milk alone.

Infants from the age of 7 to 9 months typically begin to develop new feeding behaviours that include a progression from sucking to chomping or biting. Their tongue no longer protrudes in readiness for fluid. Baby is increasingly able to sit unassisted, allowing better control of the movement and passage of food in the mouth. This is when coarse foods can be introduced which then leads to finger-foods once baby also has better fine motor control.

Before introducing solids, other signs that baby may be ready include, baby: Has doubled in birth weight.• Is around 6 months of age.• Can sit unaided, control their head movements and grasp objects.• Shows signs of being unsatisfied with their usual feeds; in particular, they may continue to fuss after a • feed.Has lost their tongue extrusion reflex.• Watch and show an interest in what you’re eating and attempt to reach for the foods.•

Baby should show most of these; showing interest in food alone is not necessarily a signal to start solids, it can simply be our own eagerness.

Starting solids to help with sleepStarting solids to help baby sleep isn’t generally successful: the tiny amount that a baby will eat and the type of foods they start with simply don’t compare to the calories and nutrients they gain from a full breastfeed (about 54% fat) or formula feed. You may find introducing an additional feed works better. If baby is temporarily unsettled or going through a fussy stage (which seems to occur at weeks 5, 8, 12, 17 and 26) try to return them to their usual routine with patience and consistency.

Babies who simply say ‘no’Of course, for some babies mushy food just doesn’t measure up - and who can blame them?! Don’t worry, this is fine. Just be patient and keep trying. Some simply jump to finger-foods at an appropriate age. Feeding meshes can be very useful here if you think you may have a bub who wants to self-feed, but more on these great little inventions later. If, however, feeding continues to be an issue – for example, if after seven months baby still rejects all solids, or baby doesn’t cope well with lumpy food after nine months – you may want to consult your child health nurse, GP or a feeding specialist such as a paediatric speech pathologist or deglutitionist. You may also find agencies such as Tresillian in Australia, Plunket in New Zealand, the National Childbirth Trust in the United Kingdom and Child Welfare League of America in the U.S.A are of great help too.

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What foods at what age?There are no hard-and-fast rules for introducing foods. The best we can do is be guided by our baby, and our knowledge of their physical development and digestive system.

We know that babies can digest some sugars but find starches more challenging until around 9–10 1. months.Fat can also be difficult as their livers are still developing.2. Up to about 4 months a baby’s intestines are more permeable which can lead to food reactions.3. Babies seem incapable of digesting foods rich in protein (such as meat) until around 9 months.4. Beyond this protein in most cases is fine, although in some it can cause certain allergies, for example 5. cows’ milk protein allergy.

The World Health Organisation defines four phases in the introduction of ‘complimentary foods’, determined by baby’s motor development:

Stage one is getting baby used to eating from a spoon, using pureed foods, once or twice a day.1. Stage two is becoming accustomed to texture because of improved motor skills.2. Stage three is the introduction of lumpy texture and thick consistencies, and again improved motor 3. skills by allowing finger-foods. Stage four is self-feeding and nearing family meals.4.

A 6-month-old begins to consciously suck from the breast or bottle. Around 7 months, bub will be making chomping motions with their mouths and even showing when they are ready for another mouthful right down to when they show you they have had enough. By 8–9 months, baby will shortly start to chew food (even those bubs without teeth are adept at chewing). Around this time babies can open their mouths and begin to use their upper lips to take food from the spoon. At 10–12 months, baby will be gaining a great deal more fluid from sipper cups and while their tongue may still protrude on the bottom of the cup, this just helps their stability. By one year they are able to maintain a good biting action (depending on their teeth). By about a year and a half they are quite adept at keeping food and drink well and truly in their mouths. To give you a rough overall idea, refer to Figure 1 below.

Figure 1 Guide to introducing solids

Age Foods Feeds

4–6 months Rice cerealVegetables and fruit

4–5 breast or formula feeds

7ish months Working up to 3 meals a dayAdding of texture

Yoghurt, cheese

3–5 breast or formula feeds

8ish months Fish, tofu, lentils, cheese, lumpy food, white meat

3–4 breast or formula feeds

9ish months Red meat

Finger-foods

Beans

3–4 breast or formula feeds

9–12 months Pasta and cerealsEgg yolk (whole egg from 12 months)Milk and milk products

Formula feeds continued until 12 months then weaning, or breastfeeding 12 months or longer

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Food safetySome basic foods are classed as potentially hazardous and require special attention when we handle or cook them. Due to their chemical makeup, some foods are more likely to be contaminated; for example, uncooked meat probably already has levels of bacteria, and storing it at a temperature insufficient to inhibit the growth of the bacteria can lead to food poisoning.

Such foods include:Raw and cooked meat or food containing meat such as curries, pizza, pasta etc.• Dairy products or food containing dairy products such as cheese sauces.• Seafood or food containing seafood.• Pre-prepared fruits and vegetables such as salads.• Cooked rice and pasta.• Food rich in protein or food containing protein-rich food such as egg, beans and nuts, or food • containing protein-rich food such as quiche.Honey can be dangerous for infants due to the dormant bacteria spores.•

Source: Adapted from the Food Standards Food Safety Fact Sheet

Foods that are quite safe include: dried fruit, unopened, canned or bottled food, fermented or dried meats, hard cheeses, dried pasta and other dried foods.

Storing foodDried foods will keep for about 6 months if stored in an airtight or unopened container in a cool, dry place. Canned foods, if stored at between 12° and 24°C, can be kept for up to 12 months, the exception being canned rhubarb, fruit juices and some baby foods which have a maximum life of around 6 months (refer to the can or jar).

Your refrigerator should chill food to at least 5°C or colder (this is referring to the temperature of the food not the temperature of the air inside). Frozen food does not have a standard temperature; however, frozen food is commonly kept at around -18°C, and at this temperature deterioration is prevented.

Other storage tipsUse the coldest part of the refrigerator for foods you want to keep longer.• Always cover foods that have strong odours (eg. fish).• Closed airtight containers are more effective than clingwrap.• Always place bought frozen food into the refrigerator as soon as is practical.• Store food in cool cupboards.• Store food in dark containers and dark areas.• Keep food in containers that prevent moisture leaks in or out.• Always use older products first and place fresher foods to the back of the shelf.•

Cooling and reheating foods safely

Cooling food safely The cooling process after cooking is often when bacteria and viruses start dividing and multiplying; this generally occurs at around 60°C or lower. The longer food takes to cool down, the greater the opportunity for the microbes to multiply and increase in numbers.

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Food should be cooled as quickly as possible after cooking. Cooling methods to improve food safety include:

Once food has stopped steaming, place it in the refrigerator.• Cut food into smaller pieces to assist the cooling process.• Use shallow containers for foods that are liquid or pourable.• Check for air flow around the food (ideally covered so insects cannot get at it).•

Reheating food

The problem with reheating food is the exact opposite process from cooling: as the food heats up, the microbes again get to work, and it is not until the food reaches 60°C that they cease. In the case where food is partially reheated and it does not get to 60°C, microbes are still at work. Once again, the longer this process of reheating to 60°C takes, the greater the number of microbes.

Cooking frozen foods Many frozen foods can be cooked – such as fruit, vegetables and small parcels of food. Large cuts of meat must be thawed first; this is best done in the refrigerator over 24 to 48 hours to prevent bacterial growth (thawing at a low temperature bacteria cannot spoil food). Frozen meat that is required at short notice can be thawed under cool water or in the microwave (still wrapped). Meat that remains partially frozen should be cooked at a higher temperature (eg. over 70°C) for safety.

Once a food is thawed it should not be re-frozen, although it can be chilled for up to 48 hours in the refrigerator.

Cleanliness and safetyWithout doubt, cleanliness is crucial to avoiding food contamination. Most of us are very careful with hygiene; however, when dealing with food, it’s worth remembering the following:

Wash fruit and scrub vegetables before use or before refrigerating.• Use hot soapy water to wash your hands.• Use appropriate cutting boards. Wooden boards have been shown to yield the lowest bacterial • covering after use and washing.Take care when heating food in a microwave as the food can be hotter in certain areas than others.• Do not cross-contaminate foods; for example raw meats, poultry or eggs should not be placed • together.Avoid using your fingers to handle food.• Keep hair away from food.• Reduce the food’s exposure to anyone who may be unwell.• Wash sponges in the machine or place in the microwave for two minutes and replace regularly.• Clean up food spills with paper towels and dispose immediately.• If in doubt, discard food that is suspicious.•

Fact: Most of us tend to take the meat out of the refrigerator for dinner and allow

thawing on the bench over the day. This is not recommended. Rather, pop meat in the microwave or even a cold oven is a great thawing compartment. Also remember that any leftover meat once prepared should not be stored; discard it.

Quick tip: Placing your dishwashing sponge in the microwave on high for two minutes kills up to 90% of germs.

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Foods and safe eating A recent study of food-related choking in America found that 90% occurred in infants and children under the age of 5 years and 65% in children under 2. Of the 103 foods studied, round-shaped foods were found to be the most common offenders. The study found the following foods to be most risky (in order):

Hot dogs and sweets1. Nuts2. Grapes3.

To further avoid choking, ensure your baby eats only while sitting. NEVER leave infants or young children to eat alone. Avoid hard and round small foods; instead chop food into irregular small pieces and quarter grapes. Some reports suggest avoiding sticky foods such as melted cheeses and peanut butter; however, there is a low incidence of asphyxiation with these foods.

Quick tip: Baby-feeding meshes are a

recent product on the market (see right). They are plastic holders with a mesh bag to hold food that baby can then chew on. Fantastic for teething and safely introducing finger-foods, for example, a wide range of fruit, vegies, meat and other foods. These replace the homemade muslin.

A great invention!

(Image supplied courtesy of Tommee Tippee)

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Using our chartsWhen you begin using our charts, you may like to keep the following in mind:

We have used ‘around’ in relation to ages because many bubs will show readiness for certain foods • at different times; some earlier some later. This can also help to account for cultural differences.We have highlighted the new food introduced in a meal.• ‘Milk feeds’ refer to breastfeeds and bottle feeds, not cows’ milk or other such fluids.• We have provided a checklist chart for you to tick off the foods you have safely introduced and • record any that didn’t work well (see page 27).All vegies are cooked unless stated, as is the case with fruit, in the early days.• You can substitute or alternate one of our choices with your own at any time; for example, you may • be popping out for the day and want to take a more portable meal than the one we have planned.Any fruit or vegetables we haven’t used are simply an issue of time not preference.• Remember, if using a microwave to cook foods ensure there are no hot spots in the food before • giving to baby.Our suggestions are guides; you will find people do different things. Your GP or early childhood nurse • may suggest variations based on your circumstances.The glossary at the back will help to define terms we haven’t described and explain any unusual • foods we may have included.You will need to alter the ratio of food groups•

o Vegetables to fruit o Vegetables to protein foods o Sweet tastes to bitter, and so on

Use baby as the best judge of quantity and frequency. There are no hard-and-fast rules about how • much a baby will initially eat or how quickly they will progress up to three meals a day (and then onto two snacks).Blank charts and food listing charts are included at the back so you can detach and make your own • plans.

Handy hints to reduce preparation timeHere are some tips to help save time and energy:

You can now buy multifunctional appliances that can cook and steam, • blend, warm bottles and jars, sterilise bottles and defrost frozen food (see Bebedelice, pictured right, courtesy of Rose and Lily).In the early days, use ice-cube trays to store cooked pureed vegetables. • They are a handy size, just pop out, and are easy to thaw. Ensure they are covered and name and date the pack. Baby Cubes are individually sealed (pop-top) ice-cube containers that can be very useful.Cook up to three or four vegies (in separate pots) and puree (using a stick blender is often easiest) or • mash them when baby is ready for coarser foods. Using 250 ml air-tight containers, fill only a third of the container, label, date and freeze. You can take out three at a time to make mixed vegies. This gives you the freedom to make different mixes as often as you choose and helps to ensure a varied diet.It is always handy to have some ice-cubes of clean boiled water in the freezer. If the pureed food is • too hot, just pop in an ice-cube to cool and thin it down ready for use.Chop woodier vegies like parsnips into smaller pieces to cook faster and make pureeing or mashing • easier.Buy bibs of different colours. Why? Well, use a bib the same colour as the food you are serving to • bub; for example a red bib for beetroot days, a green one for pea days and so on.

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A special note on ironAn infant needs an adequate supply of iron for development and healthy growth. Iron transports oxygen to the cells in the body through blood by forming part of the protein haemoglobin, which carries oxygen from place to place. Iron is vital for brain development in infancy and early childhood, and is also necessary for energy production and a healthy immune system.

Iron-deficiency in infants

Iron-deficiency is common in children (see Figure 2), particularly between 6 months and 3 years when growth is rapid and their diet relies on milk (both breast and cows’ milk are low in iron). While breast milk tends to be quite low in iron (refer to Figure 3), it is readily absorbed. Most full-term healthy infants have sufficient stores to last them up to 4 to 6 months. Infant formulas contain more iron. From 6 months of age onwards, it is essential that foods rich in iron or iron-fortified foods be introduced into the diet on a daily basis to avoid baby developing an iron-deficiency. The inclusion of such foods continues at least until baby is eating sufficient variety to avoid such nutritional issues. The most common cause of deficiency in bubs over 6 months is a lack of iron-rich foods in the diet, often coinciding with the growth stages.

Figure 2 The incidence of iron-deficiency and anaemia in childhood

Age % iron-deficient % anaemiaInfants 6–12 months 20% 3%

Toddlers

12–24 months 35% 9%

9–24 months20% depleted3.4% deficient

4%

Source: Iron Panel, 2004

Figure 3 Iron content of various milks

Type of milk mg/litre

Various formulasBreast milk

Cows’ milkGoats’ milkSoy milk

12–3 mg0.8 mg0.6 mg0.1 mg0.5 mg

Source: Adapted from Iron Panel, 2004

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Food and ironAnimal products provide the best absorbable form of iron (see below). Meat, fish and seafood also promote the absorption of non-haem iron from plant sources. Foods containing vitamin C also enhance iron absorption. See also Appendix 4 for sources.

Some plant sources of iron such as spinach and leeks contain high levels of plant compounds including oxalic acid which lower iron absorption.

0 0.5 1 1.5 2 2.5

Weetbix 30 g (2 biscuits)

Iron‐fortfied baby cereal 30 g (6 Tb)

Boiled spinach 70 g (3 Tb)

Baked beans 120 g (1/2 cup)

Ham 60 g (2 slices)

Chicken breast baked 90 g (3 Tb)

Cooked lean beef (average across all cuts) 90 g (3 Tb)

Iron absorbed

Iron content

Figure 4 Iron content of common foods consumed by children

Source: Iron Panel, 2004

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Iron-fortified

About 6+ months (not later)Babies starting solids need water to help their young

kidneys to cope with food bi-products. Commence offering water in a sipper cup at each meal and throughout the day – initially baby may only drink a few sips (see also section on Fluids explaining the importance of water at this stage).

Starter recipes

Avo starter

Milk feeds 3–5 over the day

2 teaspoons of ripe avocadoWater, breast milk or formula to thin

1. Thoroughly puree the avocado and add small amounts of fluid until you have a thin paste.2. Offer 1–2 teaspoons or as baby indicates, often dinnertime is a good meal to start with.

Notes: Avocado has a similar fatty acid composition to breast milk so has a good acceptance rate and nutritional content.

Day1 - 3

Sweet potato

Milk feeds 3–5 over the dayy

1 small sweet potatoWater, breast milk or formula to thin

1. Peel and cook the sweet potato until soft.2. Puree the sweet potato and then thin with fluid until it is a smooth paste.3. Offer 1–2 teaspoons or as baby indicates.

Notes:Sweet potato is a lovely root vegie that has a low glycaemic index, so it will last longer.

Day4 - 6

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Zucchini

Milk feeds 3–5 over the day

½ a zucchiniWater, breast milk or formula to thin

1. Wash and steam the zucchini until soft.2. Puree the zucchini, you are not likely to need fluid due to the high water content, but if you need to thicken the mix use a food you have already introduced without reaction such as sweet potato.3. Baby may be interested in more than 1–2 teaspoons.

Notes:Still working through the vegies and introducing slightly more bitter foods. Don’t confuse rejection with dislike!

Day10 - 12

Carrot

Milk feeds 3–5 over the day

½ a carrotWater, breast milk or formula to thin

1. Wash and steam/boil the carrot until soft.2. Puree the carrot and then thin with fluid until it is a smooth paste.3. Baby may be working up to 3–5 teaspoons now.

Notes:You are now working on different textures for baby’s mouth to get used to.

Some babies may be ready for another meal; you could try adding in a lunch or brekky.

Day13 - 15

Baby rice cereal (organic ideally)

Milk feeds 3–5 over the day

5 teaspoons or as required of baby cerealWater, breast milk or formula to thin

1. Add the cereal to a clean bowl and mix with fluid until it is a smooth paste.2. Baby may find this tastes quite bland; it is fine to mix with a pre-tested vegie.

Notes:Introduce at 6 months for iron! Baby cereal is generally high GI so mixing it with other food or breast milk or formula can lower this effect. If you find baby doesn’t enjoy the taste or texture of baby cereal once you have trialled it you can mix it with one or more of the foods baby has already safely trialled. Until baby is eating meat or a good variety of iron-containing foods offer iron-fortified baby cereal 3–4 times a week.

Day7 - 9

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Baby at 6 months now has three vegies and one fruit (zucchini) plus baby rice cereal in their repertoire.

Avocado

Sweet potato

Zucchini

Carrot

Baby rice cereal

Notes:Start combinations by using one of the foods above and adding a new food to it.• Add iron-fortified rice cereal or other acceptable iron source 2–3 times per week.• Initially while bub still relies on breast milk or formula, it may be easier and more convenient to give • the same food for each meal over the three days (checking for reactions). However, for variety, foods that don’t require preparation such as baby rice cereal, mashed banana and avocado can be added in order to increase variety to the day’s meals.

Turnip and carrot

Milk feeds 3–5 over the day

¼ a turnip

Equal amount of carrotWater, breast milk or formula to thin

Wash and steam/boil the carrot and 1. turnip until soft.Puree the vegies and then thin with 2. fluid until it is a smooth paste.Baby may be working up to 2–5 3. tablespoons now.

Notes:Start working in combinations to increase variety as the quantity increases.

Choko and

sweet potato

Milk feeds 3–5 over the day

¼ a chokoEqual amount of sweet potato

Baby rice cereal to thicken

Wash and steam/boil the vegetables 1. until soft.Puree the vegies and then thicken with 2. baby cereal to make a smooth paste.Baby may be working up to 2–5 3. tablespoons now.

Notes:Choko has quite a high GI which is why it is a good idea to add sweet potato.

Day16 - 18

Day19 - 21

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Second meal optionsWhen approaching 7 months, look at adding another meal. This is where frozen stocks of food can be very handy. Use your Baby Cubes to build a stock of cooked fruit and vegetables or fruit that you can use for the second meal. Use the blank charts in Appendix 6 to keep your list of ‘okayed’ foods and to create your own meal planners.

Once you start with additional meals you can:a) offer the same meal for the second meal (as shown in day 22–24) or offer a different second meal as shown in day 25–27)b) create new combinations over the three trial days by using foods you have already introduced successfully along with the new food.

Solids 2 over the day

Milk feeds 3–5 over the day Potato and zucchini

½ a potato

¼ a zucchiniWater, breast milk or formula to thin

Wash and steam/boil the vegies until 1. soft.Thin the vegies with fluid until it is a 2. smooth paste.Baby may be working up to ¼ cup. 3.

Notes:Cooked potato forms a resistant starch for intestinal health. Potato is a good source of vitamin C.

Second meal option

Potato and zucchini

½ a potato

¼ a zucchiniWater, breast milk or formula to thin

Wash and steam/boil the vegies until 1. soft.Thin the vegies with fluid until it is a 2. smooth paste.

Solids 2 over the day Milk feeds 3–5 over the day

Apple, carrot, zucchini and rice cereal

½ a peeled apple

¼ cup of chopped carrotA little baby rice cereal

Wash and steam/boil the vegies and 1. apple until soft.Thicken the vegies and fruit with baby 2. rice cereal until it is a rough paste.

Second meal options

Add apple into each breakfast for the three-day trial period. Offer baby a variety of meals for the second meal. An example is below.

Avocado, carrot, sweetcorn and rice cereal

½ an avocado mashed¼ cup of chopped carrot

Wash and steam/boil the vegies until 1. soft.Thicken the vegies with avocado 2. cereal until it is a rough paste.Baby may be working up to a cup or 3. more.

Day22 - 24

Day25 - 27

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Solids 2 over the day

Milk feeds 3–5 over the dayy Banana and avocado

½ a banana

¼ cup of ripe avocado

Mash the banana and avocado until 1. fine. Thin down if necessary until it is a rough 2. paste.

Notes:Begin to introduce a little fruit in a meal; banana is great because it requires no preparation and is very portable.

Second meal options

Add banana into each breakfast for the three-day trial period. Offer baby a variety of meals for the second meal. An example is below.

Potato, carrot and rice cereal

½ a potato

¼ cup of chopped carrot2 teaspoons baby rice cereal

Wash and steam/boil the vegies until 1. soft.Mix in baby rice cereal.2. Thin out the mix with water/formula or 3. breast milk if required until it is a rough

paste.

Solids 2 over the day

Milk feeds 3–5 over the day Broccoli, sweet potato and turnip

3 small florets of broccoli¼ cup of chopped sweet potatoA little turnip

Wash and steam/boil the vegies until 1. soft.Thin the vegies with fluid until it is a 2. smooth paste.Baby may be working up to a cup. 3.

Notes:Broccoli is one of the top anti-cancer foods. Consider thickening baby’s solids now by fork-mashing the food.

Second meal option

Add broccoli to at least one meal a day for the three-day trial period. Offer baby a different mix of safely tested foods or the

same meal for the second meal.

Day28 - 30

Day31 - 33

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Bebedelice optionsIf you have invested in a Bebedelice the following recipes will provide you with a basis for making your own recipes and adapting ours.

Bebedelice steaming tipsThe table below is an approximate guide for how much water you will need when steaming food for baby. Keep in mind that it is better to add a little extra water rather than not have enough!

Figure 5 Approximate fluid required for meals prepared in a Bebedelice

Foods for steaming Approximate amount of water required

Soft fruits and vegetables eg. peaches, zucchini, spinach

100 ml of water

Hard fruit or fish 200 ml of waterHard vegetables or meat eg. carrot, pumpkin, chicken, beef

300 ml of water

Using your Bebedelice

The symbol for steaming is and has been used in the recipes to follow.

Don’t forget you can use the liquid captured in the green tray to help blend foods to a smoother consistency. This also uses all the wonderful juices and nutrients from the food!

Beb

edelice

Vegie delight

Milk feeds 3–5 over the day2 medium carrots½ a small sweet potato

300 ml of water

Place the washed and chopped vegies in the steaming basket.1. Add the water to the heating chamber.2. Once steamed add vegies to the blender and puree for 10 seconds or until smooth.3. Add water from green water capture tray as required.4. Allow to cool and serve as needed.5. Refrigerate or freeze the remainder in labelled containers.6.

recipe 1

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Other Bebedelice recipes are included in the following sections.

Solids 2 over the day

Milk feeds 3–5 over the day

Beetroot, carrot and apple

½ a peeled beetroot

½ a peeled apple

¼ cup of chopped carrotBaby rice cereal (optional)

Wash and steam/boil the vegies and apple until soft.1. Thicken the vegies and fruit with baby rice cereal if required until it is a rough paste.2. Baby may be working up to a cup or more. 3.

Optional meal suggestion

While you are trialling beetroot for three days, you can alternate the foods you add to this meal (see meal below), for example try any of the following that you have safely trialled:

Carrot• Apple• Broccoli• Rice cereal• Zucchini• Choko•

Beetroot, carrot, apple and broccoli

½ a peeled beetroot

½ a peeled apple

¼ cup of chopped carrot4 florets of broccoliBaby rice cereal (optional)

Wash and steam/boil the vegies and apple until soft.1. Thicken the vegies and fruit with baby rice cereal if required until it is a rough paste.2.

Notes:Today may be a good meal for a red bib! Beetroot is reputed to be great for the liver.

Day34 - 36

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Where are we now?If you have followed our charts, in one month your baby will be around 7 months and may have eight vegetables and four fruit in their repertoire. We have covered a wide range of textures (woody, smooth etc.) and colours (see below) which all add to nutrition and promote good eating habits. We will be looking to add a number of different foods, plus at least one more meal and increase the ‘lumpiness’ of

foods over the weeks ahead.

Figure 6 Possible list of foods accepted by babyGreen Red Orange Yellow/White OtherChoko Beetroot Pumpkin Potato Baby rice cerealAvocado Sweet potato Apple RiceZucchini Carrot Turnip Water

Broccoli Banana

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Planning your own meals until bub is around 7 monthsBy using the chart on the next page and the blank meal charts at the back of the book, you can continue to introduce new foods and meals.

Detach the blank charts in Appendix 5, review the chart over the page and fill in the day’s meals and pop onto your fridge or somewhere convenient to check every few days. This will help you to plan ahead and keep track of the foods you have introduced; any reactions; and foods, textures or meals you plan to introduce.

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Around 7 monthsSo now bub is about 7 months old and you are already noticing big changes as your baby gets used to solid foods. They will be making chomping motions with their mouths and even showing when they are ready for another mouthful, or when they’ve had enough.

Some pointers on bubs around this age:Baby will still have • 3–5 milk feeds a day and must be getting iron from either food or iron-fortified baby foods.You can look at adding a • third meal soon if you haven’t already, and quantity is still determined by baby. You can begin to coarsen the • texture of baby’s meals as their swallowing reflex for coarser foods is developing and they are drinking more water.Ensure • water is offered regularly over the day, don’t leave it to bub to tell you they are hungry. This thirst reflex hasn’t fully developed yet.You can try adding a ¼ teaspoon of • almond, linseed, sunflower or hazelnut meal (powder) to mashed foods for protein and essential fats (caution with history of allergy). Make your own to ensure baby is eating safe fats.Consider adding thoroughly • cooked brown and white rice to their meal.Cooked boneless fish flakes or mashed• canned fish (which also provide calcium) such as salmon can be added and are great for immunity, growth and development. Fish such as salmon and mackerel are good choices as they are higher in omega 3 essential fatty acids than most other fish. Soon natural unsweetened full-fat • yoghurt (which is naturally low in lactose but rich in calcium) can be given.At around 8 months, some agencies suggest introducing • white meat such as skinless ground turkey and chicken. At this stage, many cultures add • tofu and other vegetable proteins such as lentils; these can be harder to digest due to plant compounds called phytates and are generally incomplete sources of protein (often lacking one or more essential amino acids that the body isn’t able to make). All legumes must be cooked properly.

Quick tip: Because baby is eating a wide variety of fruit and vegies it may be easier now to cook up larger amounts of each vegetable or fruit and store separately in small containers in the freezer (in ⅓ of a portion so you can take out ⅔ at a time and

blend if you choose).

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How much protein should go into a meal?When first trialling a protein food, offer just a small amount (a few teaspoons) for the first 3–4 days to check for reactions. Once you know it is okay, an easy guide for how much protein your bub may need when on larger meals is to offer an amount that is about the same width and thickness as their palm. This is much easier than working out calories and grams. As baby grows, keep in mind that when using plant sources of protein you should include two or more sources in the one meal; for example, brown rice with tofu, or beans with cheese. This will help to provide all the essential amino acids as well as other nutrients needed for development. Vegetarians are recommended to eat in this way.

Fishy businessNot all fish are equal in their health-giving benefits; for example, fish oils such as EPA and DHA are especially beneficial for allergies (anti-inflammatory, immune-supporting and cell-stabilising). EPA and DHA are also vital for optimal brain function and development as they make up much of the communicating membranes of the brain. Both of these omega 3 fatty acids play an important role in the prevention of heart disease, arthritis, hypertension and cancer, as well as being essential for normal growth and development. DHA and EPA are important in visual development and anti-inflammatory responses.

Which fish are best?

Salmon is an excellent source of these fatty acids. Choice (2005) reviewed a number of fish for their fish oil levels and found that white fish (which is the most common type you find commercially) have very little fish oils.

Fish that provide a minimum of 500 mg of EPA and DHA per 150 g serve include:

Atlantic salmon • Bonito • Gemfish • Mackerel • Mullet • Oreo dory • Sardines • Swordfish • Trevally•

Even tinned fish such as mackerel, pink and red salmon and sardines (although not tuna) can be good options, all providing reasonable amounts of omega 3s. Choose brands that are environmentally harvested, still contain the bones and are free of additives, then simply mash the bones and flesh well and add to meals. This is a clean and safe way to introduce fish and an excellent source of calcium.

One final word: larger fish such as swordfish tend to have higher amounts of mercury so it may be a good idea to avoid these.

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Yoghurt factsPlain, healthy yoghurts (avoid those with added sugar) are a good source of calcium, probiotics, protein, phosphorus and B2: they can be given alone as a snack or ‘dessert’ with baby cereal or rice for variety.

Many types of yoghurts are simply thickened milk with added sugar and fruit (and often additives). Real yoghurt is made from fermented milk which is started off with a culture of acidophilus. Because it’s fermented, the bacteria partially digest some of the milk sugar (lactose) which enables those who are lactose-intolerant to cope with these healthy yoghurts. Lactobacillus has been shown to reduce respiratory infections in babies as well as improve their stool consistency. Probiotics also benefit immunity by supporting the gut as a line of defence. This may also help allergy sufferers. Buy real yoghurts for baby, these yoghurts tend to have a very short list of ingredients. Although we tend to see these as ‘adult’ yoghurts’, they are for the whole family. Lastly, avoid feeding baby fruit yoghurts for as long as possible because of their high sugar levels.

What about cows’ milk intolerance or allergy?Cows’ milk protein allergy (CMA) is the body’s immune response to the protein in the milk. A dairy intolerance is a reaction (not involving the immune system) to the sugar in milk (lactose). Products low in lactose can be tolerated by people with lactose intolerance. Many people with lactose intolerance can eat yoghurt as the bacteria partially digest the milk sugar. Also, as you can see from Figure 7, some cheeses are low in lactose which is one reason why cheese can be introduced before regular milk.

Lactose intolerance is far more common in certain ethnicities such as American Indians, Asians and Aboriginal Australians. It can be reasonably easily detected from about the age of 3 months onwards.

If you suspect your child has an allergy or intolerance, seek professional advice so that your little one’s diet can be carefully rebalanced. Many children from 3 years on are able to consume small amounts of foods they have reacted to as infants. Again, seek professional advice about challenging with reactive foods.

Figure 7 Lactose and calcium content of selected dairy foods

FOOD SERVE LACTOSE (grams)

CALCIUM (mg)

MILK – regularMILK – reduced fatYOGHURT – regularYOGHURT – low fatCHEESE – cheddar CHEESE – creamed cottageCHEESE - SwissBUTTERICE CREAM

1 cup/250 ml1 cup/250 ml200 gm200 gm30 gm30 gm30 gm1 tsp2 scoops (50 gm)

12139120.020.110.033

29534039042013028140+155

Source: Adapted from Gastronet and Wikipedia

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Around 8–9 monthsBaby will by now (or shortly) start to chew food. Even those bubs without teeth are adept at chewing. Even if bub hasn’t teeth as yet it is important to offer coarser foods as it will assist with dentition and jaw development. Some new additions to the repertoire you may like to consider:

Well-cooked fine flakes or minced • white and red meat 2–3 times a week(a feeding mesh can be a reassuring way to start meat). Mild cheddar cheese • (which is low in lactose but rich in calcium) and cottage cheese (although this

is not a good source of calcium, see Figure 7). Always use • full fat products for under 2s.As baby’s independence is growing, you can introduce • finger-foods around this time. Watch out for signs of good co-ordination.Herbs • may also be used in cooking. Gentle herbs such as dill, fennel, rosemary, thyme etc. can add aroma and taste to a meal.

Things to look out for:

Some babies will have• teeth erupting through the gums which may put them off eating. Many babies prefer to feed (breast or bottle) more than eat solids. Don’t be put off; they will come back to solids again once the pain of teething subsides.Be clever with• iron-containing foods. Offer meat and fish 2–4 times a week, and when offering vegetable sources of iron, include vitamin C-containing food such as red capsicum, parsley, broccoli, or fruit for desert such as blackcurrants, kiwifruit, guava, lychees and strawberries. See also Appendix 4 for more sources of vitamin C.Trial foods high in • oxalic acid such as spinach and leeks with the knowledge that they can be a little difficult for some babies’ kidneys.Baby should be used to • textured and coarse foods. This is important for dentition and the formation of healthy eating habits. Leaving it too late or developing an over-reliance on smooth foods (for example commercial baby foods) may result in picky eating habits later.Opt for • separating out foods now rather than combining them so that baby can become accustomed to the different tastes and textures of individual foods. Baby’s plate will begin to look more ‘adult-like’.Baby should now be adapting to • water and drinking greater amounts.

Quick tip: Keep in mind that you can use the feeding mesh to begin finger-foods and also for relief from teething pain. Add chilled banana or other fruit and veg, plus you can pop in ice-cubes which are both great for teething and quenching bub’s thirst.

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9+ months; towards regular mealsFrom 9 months, baby’s immune and digestive systems are maturing and their motor skills are developing; hence your bub can trial an increasing array of foods. Foods such as cereals and pasta can be introduced as baby’s digestive system is now able to get the best from these carbohydrates. If baby has any difficulties with a food group, try it again next month. If the problem persists, consult a health professional.

You may find your little one needs a snack between meals. The introduction of snacks is very individual and is best judged by you and your baby. If you are dropping a breast- or bottle-feed, you could replace it with a snack.

The importance of introducing ‘lumpy’ foods It has been found that babies who are not exposed to lumpy foods may be more likely to develop fussy

eating habits later on. Therefore, it is important to give babies of between 6 to 9 months a variety of foods. This helps prevent picky eating in later years. Introduce mashed over pureed foods around 8 to 9 months, and then at 9 months pieces of cooked (soft) vegetables and finger-foods.

Expanding meal routineBaby will now be enjoying three solid meals and possibly one or two snacks, plus three milk feeds a

day (of about 600 mls depending on individual circumstances). Bub should be offered water regularly

over the day. Baby should be eating from a range of food groups to get a wide variety of nutrients; for example, include starchy foods such as pasta; fruit and vegetables of varying colour, texture and taste; and protein-containing foods such as dairy, meat, legumes, fish and soon egg.

Iron-fortified cereals can still be used, particularly if your baby isn’t yet onto meat. Include plenty of fruit and vegetables, and animal protein foods (many of which are rich in iron and help iron uptake) as well as plant protein foods such as lentils, tofu and beans. Each meal will be around three-quarters of a cup to two cups of food (depending on your baby).

Grasses, grains, seeds and cerealsNow for one of the confusing issues regarding this topic: when do we introduce grasses, grains, seeds and cereals? We decided to take a conservative view with the aim of reducing the risk of reaction by opting for gluten-free first. However, if you have already started your little one on wheat products and there has been no problem then you are well on your way. The next step is to simply add more variety to their foods. Try gluten-free foods as this is a great way of offering a good variety of complex carbohydrates. Examples include gluten-free breads, rolls, crackers, breakfast cereals, rice noodles, all types of rice, rice bran, rice flakes, rice flour, gluten-free flour, flour and other products made only from maize (corn), plus the products in Figure 8.

Noodles such as buckwheat (often in the soba variety) and rice are gluten-free and a good starting point; they are also lots of fun for bubs but a load of mess for mums to clean up. Pasta (which can be made from wheat, rice or beans), such as wholemeal pasta can be fun too.

Move onto starchy foods next. The four main sources are corn, potatoes, rice and wheat; pasta and

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bread are also important sources. Consider foods such as baby muesli, wholemeal bread, couscous and semolina (ground wheat) and polenta (ground dried cornmeal (maize). Oats are reputed to be great

for your nervous system as well as healing, and have a low glycaemic index. By combining with fruit and yoghurt these also add to the choices of snacks, breakfast and ‘desserts’.

Figure 8 Gluten-free options

Food QualitiesBuckwheat Contains rutin which is beneficial for vessels and has no gluten.Millet Around 11% protein by weight. B vitamins, especially B3, B6 and B9, also

has calcium, iron, potassium, magnesium and zinc.Quinoa 12–20% protein, with a balanced set of essential amino acids to make a

complete protein. Phosphorus, magnesium and iron.Corn From maize only.Tapioca Similar to sago but from different plant and has better nutritional

qualities.

Other foods to includeIf you haven’t already, try adding in just a few pieces of white then red meat such as skinless turkey, chicken, beef and lamb. Also, if you have held off on cheese, now would be a good time to trial it. Mild cheeses such as cottage cheese and cream cheese are usually well tolerated by babies at this age. Some may still find the saturated fat a little hard to digest.

In some cultures, egg is introduced; and while many suggest using the egg yolk first because the white (protein) part of the egg can be harder on the digestive system, in fact concentrated fat may also pose an issue. So if you choose to trial egg, do so in the knowledge that baby has had other fat-dense foods and there is no family history of egg allergy. Our charts always err on the side of caution.

Other additions as baby approaches 10 months may include more functional foods such as:Almond paste•

Carob • (without added sugar)Tahini•

These are all good sources of calcium, which is particularly useful for babies with a milk intolerance or allergy. Remember to take care in the case of nut allergies.

Finger-foods may be very timely here as many babies, with their increasing independence, begin to refuse spoons, preferring to feed themselves. Try offering baby partially cooked foods, for example steamed foods such as steamed slices of carrot, fruit, broccoli, cauliflower, sweet potato, capsicum, pumpkin etc. Raw foods can also be introduced in the form of grated, finely sliced or chopped pieces – for example carrot, cucumber and cheese. Again a feeding mesh can be very handy, you can add uncooked fruit and vegies as well as cooked meat.

Refer to checklist of finger-foods in appendix at back of book.

Toast soldiers (fingers of toast) from wholemeal, rye or barley bread will be accepted by baby now. Try to stick with the unprocessed, naturally nutritious varieties, later working up to wholegrain breads too. Why wholemeal? The nutrients in cereals are largely found in the outer layers of the grain, which is why wholemeal and wholegrain breads are recommended. Don’t worry about cutting the crust off bread/toast or peeling fruit (ensure it is thoroughly washed first or organic).

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Portable foods for bubs on the goMany parents now find that they require portable foods so that baby gets their three or more meals a day. Portable foods include:

Fresh raw fruit such as watermelon, rockmelon, mango, avocado, banana, kiwifruit, nashi pears.• Partially cooked or grated hard fruit and vegetables such as carrot, sweet potato, zucchini, beetroot • and pumpkin sticks, plus small cauliflower and broccoli florets.Grated cheese.• Baby rusks, puffed rice and corn (ensure you avoid oval shapes by crushing them first).• Toast pieces (start with smallish squares still big enough for baby to grasp and move onto stick • shapes).Home-baked foods without sugar or salt.• Nori rolls (often called sushi rolls) with avocado or other safely tested foods. In Japan they are • referred to as nori maki.Sandwiches can be introduced to some babies; others may need to wait another month or so.• Natural yoghurt.•

Try cubing and lightly steaming harder vegies and fruit and freezing into snack-size containers. You could do the same for noodles and pasta. Then all you need to do is grab one as you walk out the door and they will stay cool and fresh until ready to be eaten.

Why wait to introduce cows’ milk?There are a number of reasons why milk as a drink is not usually introduced before 12 months. Here are a few:

Milk has a lot of energy and can quickly fill little tummies and replace food.• Too much milk can limit a varied diet and exposure to new foods.• Milk, while being a good source of calcium, can in excess lead to too much calcium which in turn • affects iron absorption.It is low in iron.• It has a great deal more protein and sodium than breast milk and formula which can place a burden • on baby’s digestive system.In some cases it can cause slight bleeding in the gut (usually more in bubs under six months).•

See also ‘What Do I Feed My Toddler’ for further information on weaning milk intake for toddlers and more.

Food safetyAlways supervise baby while eating and be extra vigilant when offering finger-foods. Ensure you cut hard fruit and vegetables into odd shapes or thin strips and non-chokeable size pieces (that enables air to pass if the food does get stuck in the throat).

Quick tip: When monitoring iron in your little one’s diet, ensure that they get iron from a variety of sources over a day rather than all from fortified cereals or a meat meal. So it may help to offer fortified cereal on a day that you aren’t planning to offer any meat.

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Meal ideasThere are dozens of baby recipe books on the market, ranging from the nutritious and delicious to those that use salt, sugar and other inappropriate foods. Our book is not a recipe book as it has been based on nutritional values, and wherever possible, recommends using whole foods, foods free of additives, unprocessed options and wholemeal varieties; furthermore, we do not add salt or sugar. This is, of course, the ideal and sometimes the ideal isn’t realistic, so be flexible, but demonstrate healthy eating principles in your home where it counts and be a good role model. These will be strong lifelong influences on your child.

We have chosen a small selection of meal ideas as a basis for you to work from. You can take these ideas onboard, mix and match them to suit you and your bub, and even create your own recipes. Remember to continue to introduce new foods one at a time to test for reactions. Use the blank meal-planners provided to write in your choices.

Lastly, try to avoid the common pitfall of imposing adult eating patterns on infants. For example, breakfasts don’t always need to be made up of a cereal, and cakes and cookies don’t need sugar to be tasty (remember that fruit naturally and healthily sweetens foods).

In terms of size and quantity: use the width and thickness of baby’s palm as a rough guide to any protein food (eg. fish, lentils, chicken, meat or cheese etc.).

3534

Breakfast ideasWhile most of our breakfast ideas are Western, we have tried to add some foods that are common in other cultures. But there are literally hundreds of other breakfast ideas that we haven’t included.

Fruity compoteAs a winter fruit warmer, dice a selection of cubed fruit (for example, a nashi pear, apple and a • peach), add to a pan with 2 cups of water and a shake of spices. Bring to boil, cover and simmer for 20 minutes or until fruit is softened. Lightly chop and top off with yoghurt.

Bebedelice fruity compoteSelect one nectarine, peach and apple, seed and chop and place in the steaming basket. Sprinkle • with a little cinnamon and add 100 ml of water into the heating chamber. Turn the dial to the steaming position and press ‘on’. When ready place the steamed fruit into the blender compartment and blend for five seconds or until smooth (you can add water if required). Top with a tablespoon of yoghurt. For older babies blend for a shorter time, or fork-mash or simply serve steamed as a finger-food. • Add a full fat natural yoghurt or similar to provide a thicker texture for older bubs.•

Kindly provided by Rose and Lily.

Pureed carrot, beetroot and apple (baby rice cereal – optional)Beetroot is reportedly great for the liver. Prepare as above. •

Yoghurt and mashed bananaThis is a fast, convenient idea.• Mash ¼ to ½ a banana and add 2 tablespoons of yoghurt. Very delicious. •

Banana and baby cereal with almond, linseed, sunflower or hazelnut Mash ¼ to ½ a banana, prepare the baby cereal and add the mashed banana plus ¼ teaspoon of • almond, linseed, sunflower or hazelnut ground to a fine meal (powder). The seed and nut mixture is for protein and essential fats; great for dry skin, allergy symptoms etc. •

WARNING: do not give whole nuts or seeds and watch for nut allergy if using ground nuts.

Banana, tapioca and yoghurt

Prepare the tapioca (often requires soaking overnight so you may need to make a start the night • before). Mash the banana, add to the tapioca and add 1–2 dessertspoons of yoghurt. Cool and serve.

Stewed apple with millet and yoghurt

Prepare the millet as per the directions on the packet. Peel and core one apple and slice, add to a • pan with a cup of water and a shake of spices. Cook until tender, adding more water as required. Blend into a puree and mix with the cooked millet. Top off with a tablespoon of yoghurt and a seed meal mix (optional). Looks and tastes great.

Homemade baby cereal½ cup of organic puffed rice balls (do not use commercially made options), 1 tablespoon of bran • flakes or 1 crushed breakfast biscuit, 1 tablespoon of chopped dried figs and 2 tablespoons of dates (use the softer varieties rather than the hard dried versions), 1 teaspoon of desiccated coconut, 1 teaspoon of ground linseed and sunflower seeds (optional). Crush the puffed rice by placing in a plastic bag and lightly beating with your hand. Mix all the • ingredients together and serve with your choice of fluid.

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Rice in rice milk with mashed fruit

Place 1 cup of rice in 1 and • ⅓ cup of calcium-enriched rice milk and bring to boil. Turn down to lowest heat and simmer for 10 minutes. Take off heat and leave for 10 minutes, then place in the fridge to cool. Add your choice of fruit and some yoghurt for protein. Smooth and tasty.

Sweet couscousCombine 2 tablespoons of couscous with ½ the juice of an orange. Bring to the boil ¾ cup of water/• breast milk/formula/alternative then add a shake of spices and the couscous, simmer and stir until all the fluid has been soaked up. Serve with orange cubes.

Stewed choko and baby muesliCook up a reasonable quantity of choko, blend or mash and freeze into small parcels so you can use • as required. Add the parcelled choko to prepared baby muesli for a quick and easy meal.

Strawberries and blueberries with baby muesli and yoghurt

Roughly chop the fruit and add to the prepared baby muesli, topping off with fruit and yoghurt. •

Porridge with yoghurt and strawberries

Prepare the oats according to the packet, top with formula/breast/rice milk and add finely diced • strawberries or you can add them to the cooked porridge and mash them coarsely with a fork. Alternate your choice of fruit. Great taste for a winter brekky.

Breakfast brits/bix with oat milk, yoghurt and fruitSelect only once you have established baby can safely eat gluten. Opt for breakfast cereals that do • not have added sugar, salt or preservatives (generally you will have to select from the adult range). Pour milk over a ½ breakfast biscuit, top with 1 tablespoon of yoghurt and your choice of soft fruit. •

Wholemeal toast topped with banana and almond spread

Alternate your bread selections to include seeded breads, rye, gluten-free, pumpernickel etc. No • one can turn down these tit-bits.

Toasted wholemeal bread with tahini, plus fruit piecesAs above. Consider offering a little yoghurt for extra protein. •

Toasted wholemeal bread with tomato and cottage cheeseA more European-style breakfast; an acquired taste.•

Tofu, rice and nori flakesPopular in Japan. Generally prepared in the rice-cooker for the whole family to enjoy.•

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Lunch and dinnersBrown lentils, potato, zucchini and sweet potato

Cool 1 peeled potato, 1 zucchini and the same amount of sweet potato as the potato. Lightly mash • or chop the vegetables, add ½ tin of cooked lentils (most tins have prepared lentils now) and blend all the ingredients together. Leave to cool before serving. This also makes a great• frittata if you are using egg and wheat. Simply grate the vegetables into a bowl and mix all ingredients with 1 egg and 2 tablespoons of wholemeal flour, then shallow-fry in cold-pressed olive oil until brown. Very scrumptious. Another advantage is that they freeze well.

Chicken in rice milk with dill, pumpkin, red capsicum and sweet potato (or kumara), with fingers of vegetables.

Cook thin slices of chicken (preferably organic) in rice milk (you may need to add more as it cooks). • Peel red capsicum by roasting first for 1–2 minutes in the microwave. Mash the vegetables once cooked to form a sauce, you may like to cook extra vegetables to use as sticks for finger-food with the meal. Combine the cooked chicken with the vegetable puree and serve with the vegie sticks. This will enable baby to dip and practise self-feeding while you also feed. Alter the vegetable choices as you choose.

Chicken with carrot, corn and peas - Bebedelice recipeChop ½ chicken thigh fillet (skinless), one small carrot and add with a handful of fresh or frozen peas • and corn kernels to the steaming basket. Add 200 ml of water to the heating chamber. Turn the dial to steaming and press ‘on’. Place the steamed food into the blender compartment, add a little cooking liquid and blend for 10 seconds or less for older babies.

Kindly provided by Rose and Lily.

Tuna, peas, corn and diced red capsicum (plus fresh basil – optional)1 cup of rice, ½ tin of tuna (in water), ¼ cup of peas and the same of corn and red capsicum. Add to • a rice-cooker with the relevant amount of water when ready serve – tasty, healthy and fast! You can cook a number of meals this way but ensure that if you are cooking meat in a rice-cooker • that it is in very small pieces so that it cooks thoroughly. Vary the vegetable choice; for example, try potato, swede and pumpkin. You can also vary the fish by using mackerel, salmon, herring etc. which are all rich sources of omega-3s.

Salmon (tinned), mixed vegetables (with fennel – optional)Cook selected vegetables then add the fish straight from the can. Mix lightly, serve cooled. • Another idea is to use ½ tin of salmon, selected diced vegetables and rice. Place all in a rice-cooker • (with the appropriate amount of water). Salmon contains protein, essential fats and calcium; it will later be used in a similar way for fish patties.

Creamy salmon and broccoli - Bebedelice recipeAdd ½ a small can of tinned salmon (in spring water), ¼ cup of broccoli and a dash of fennel to the • steaming basket; add 200 ml of water to the heating chamber. Turn the dial to steaming and press ‘on’. Place the steamed food into the blender compartment, add a little cooking liquid and blend for 10 seconds or less for older babies. Stir through a tablespoon of natural yoghurt.

Kindly provided by Rose and Lily.

Sweet potato, pumpkin, chicken and brown riceCook the rice separately, ensuring it is well cooked. Dice the vegetables. Cook roughly three baby • palm-sized serves of chicken (will make three meals) with the vegetables in a cup of rice milk. Drain off any left-over fluid and mix with the cooked rice.

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Alternatively, add all the ingredients and the appropriate amount of water to a rice-cooker and • serve when cooled. Bring on those winter nights!

Florets of broccoli, diced potato, diced pumpkin and organic silken tofuTofu is commonly introduced at around 7 months in Japan. • Prepare the vegetables and roughly chop, add the tofu to the cooled, chopped vegetables so as • not to over-cook the tofu.

Cauliflower florets and diced/sliced choko with avocado and fish flake dipBreak the cauliflower into small florets and cook with the diced choko. Cool. Blend together ¼ an • avocado and ½ a small tin of tuna. Serve the vegetables as dipping sticks to use with the avo and fish.

Wholemeal pasta, broccoli florets, carrot and lean lamb mince with thyme

½ cup of boiled pasta. Lightly fry the mince until no longer pink then add ¼ cup of small broccoli • florets and ¼ cup of diced carrot and a sprinkle of thyme. Cook thoroughly and serve mixed with pasta.

Rice noodles, sweet corn, peas, sweet potato and broccoli with oreganoMost noodles require only a few minutes in boiling water. Cook the remaining ingredients together to • make into a vegetarian stew. Mash the sweet potato to make a sauce. Drain the cooked noodles and serve topped with the vegetables.

French lamb cutlet, with vegies and sweet couscousPlace in a roasting dish a whole French lamb cutlet on the bone together with a selection of diced • vegetables in virgin olive oil. Sprinkle lightly with thyme and mint and roast. Sweet couscous: combine 2 tablespoons of couscous with ½ the juice of an orange. Bring to the • boil ¾ cup of water/breast milk/formula/ alternative then add a shake of spices and the couscous. Simmer and stir until all the fluid has been soaked up. Serve with orange cubes. Supervise the cutlet well, but bub is likely to have a lot of fun chewing and chomping on it.

Fish croquettes (for babies able to eat whole egg)Grate one potato, 1 zucchini and ¼ cup of pumpkin. Mix and drain any excess fluid. Add an egg, 2 • tablespoons of wholemeal flour and a sprinkle of fennel. Mix and shallow-fry in virgin olive oil until brown. Freezes well and makes great snacks.

Cottage cheese, avocado and gluten-free breadSpread the avocado over a piece of bread. Serve as • squares, fingers or slices of toast.

Slice of wholemeal bread topped with cottage cheese As above. Alternate with creamed cheese. •

Slice of wholemeal bread topped with almond spreadAs above. Good source of calcium and healthy fats. •

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Snack ideasRefer also to finger-foods list – see Appendix 7

Steamed carrot sticks • Avocado strips • Homemade rusks made from wholemeal loaf. Cut slices about 1–2 cm thick and 5–6 cm long. Bake in • a slow oven for about an hour or until the bread is dry and crisp. Apple given in baby mesh bag (also great for teething) • Grated cheddar cheese • Banana fingers (can also be slightly frozen to add strength and for teething) • Tiny kiwifruit squares • Fine slices of apple or pear or other harder fruit • Organic corn crackers with almond spread or cheese (break the cracker into manageable bite-sized • pieces for baby (for safety also) Cooked pasta spirals (these are fun and great for baby’s dexterity) • Wholemeal bread cubes with almond spread (leave crusts on, cover the bread entirely with the • spread and cut into small cubes)

How can I use my Bebedelice as my baby gets older?As your baby progresses from smooth pureed foods onto more ‘chunky’ foods and ultimately finger-foods the Bébédelice continues to be extremely handy. For example you can:

Blend foods the whole family is eating, for example a small amount of lasagne.• Steam chunks of vegies for finger-food.• Make healthy fruit smoothies for toddlers by blending your choice of milk, fruit and natural yoghurt, • these make a great supper.

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Foods to try around 10 monthsBy now many bubs are eating similar meals to the rest of the family, making it much easier for the person doing the cooking, yeah!

One of the major sources of iron, red meat (eg. beef and lamb) can be safely introduced at this stage if you haven’t done so already. Ensure it is cooked well, and presented in fine, easy-to-chew pieces or use mince. Keep rotating fruit and vegetables to ensure variety in your repertoire. Dried fruit can be a handy option; opt for sun-dried varieties as well as softer fruits or homemade.

Eggs can also be introduced, which opens up a whole array of new meals, including scrambled eggs, boiled eggs, omelette and more. Introduce eggs by first offering just the yolk (consisting of fat, it is easier to digest than the protein-rich egg white), a little later try the whole egg (ensuring it is well-cooked).

While baby will still be consuming breast milk or formula, small amounts of additional fluids can be introduced for variety, including cows’ milk, goats’ milk, soy, oat, rice and nut milks (use full-fat not low-fat and calcium-fortified if possible). Full use of such drinks is fine from 12 months but keep in mind that some of these fluids may need to be delayed in infants with a history of allergy.

Milk: too much of a good thing?Keep in mind that milk should not replace formula; nor should it represent a substantial part of a child’s diet. While cows’ milk has many benefits (some of which are still hotly debated), excessive cows’ milk can displace foods (as it has a lot of calories and fills up little tummies quickly). In excess cows’ milk can also provide too much calcium which in turn can interfere with iron absorption (iron-deficency is thought to be linked to fussy eating). If offering small amounts of milk, do so after the meal and not before or with. Lastly, milk sugars, if left on teeth, can contribute to dental decay.

Quick tip: Try to buy alternative milk fluids that contain 120 ml of calcium per 100 ml.

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Meals for bubs 11–12 monthsNow it gets easy! At about 12 months, baby should be enjoying a similar range of foods that the whole family enjoys. A family that eats healthy and nutritious meals sets a good example for infants and encourages healthy eating attitudes and habits.

At this age, a wider range of legumes such as chickpeas, red kidney beans, butter beans, baked beans, soy products, hummus etc. can be offered. Some babies are introduced to these foods much earlier (as in the case of vegetarian families and also in Japan) and most children adapt quickly to the increased digestive processing required of these proteins (but some may not).

Sandwiches can also be popular for their portability (with outings becoming more popular for the whole family) and nutritional value – depending on the topping/filling.

Dairy milk can be added as a drink (although ensure that it is given after a meal and not in great quantities so it doesn’t displace a meal) from 12 months.

Quick check of your ‘almost toddlers’ mealsWe recommend you check the foods your little one is now eating by reviewing our Food Group Selection Chart on page 55 and our Example Servings for Toddlers chart on page 57. Refer to Appendix 8 ‘How much is enough?’; this will help you assess a toddler or preschooler’s meals and provide you with direction if you need to make changes. It’s a fun and easy task to undertake and can put your mind at rest if you are concerned, particularly about a pickyeater.

Meal routine by 12 monthsBy now, most infants going into toddlerhood will have established regular eating routines and habits, and enjoy a number of their 5 to 7 meals and snacks with family members at the table.

Figure 10 is a sample of an actual day’s meals for a 12-month-old, keeping in mind that the quantities will vary according to the child. Recipe books for children are a great help for parents who may be struggling for meal ideas; they provide recipes for healthy sweet and savoury muffins, savoury scones, salmon rissoles, meatballs, sweet couscous, vegetable frittatas, pizza tops, wraps, croquettes and more. However, opt for books that limit or avoid the use of sugar and salt. See also Appendix 3 for an example of the range of foods a toddler may eat.

Quick tip: Smoothies are a very nutritious and easy snack. Use a milk of your child’s choice with coloured berries and yoghurt blended into a shake. Use a secure cup with a straw; it will keep them busy for some time! They also freeze to make fantastic ice-blocks.

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Note: Some allergy-causing foods such as dairy, nuts, egg and shellfish may need to be delayed in children with a family history of allergy.

Figure 9 Sample meal for a 12-month-oldMealsBreakfast

1–2 breakfast ‘bix’ with ½ a cup of cows’ or calcium-• enhanced milk alternative and 1 tablespoon of natural unsweetened yoghurt

1 banana (optional)• Water•

SnackCarob and buckwheat crackers• A few blueberries • Water•

Lunch2–3 slices of various cheeses• 2–4 slices of avocado• 4 sliced strawberries and ¼ of an apple cut into thin slices• 2 wholemeal, low-salt unsweetened crackers or rolled up • lavash bread

Water•

Snack 1–2 sticks of cheese • Carrot and cucumber slithers• Water•

Dinner½ cup of bow-shaped wholemeal pasta or rice• 1 small can of salmon (bones well-crushed). Can be • mixed with 1 teaspoon of mayonnaise with red capsicum and mushrooms – either as is or made into a patty and shallow-fried

Dessert¼ cup mango smoothie with natural yoghurt •

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Rejection of foodsYou can expect your child to reject new foods: it is a natural response to a change in what can only be called their love of routine. Babies reject foods for many reasons, including teething, an interest in other things around them, or a general lack of interest. It is important not to confuse food rejection with dislike of a food particularly at this age. If at first you fail, try try again, but don’t force the issue as it can make it worse. Patience in these cases is really a virtue, but don’t feel disappointed if your efforts are rejected. Remember that infants’ milk even now will provide good nutrition and eventually all babies accept most foods.

The importance of perseverance and patienceMost parents look forlornly at other children enjoying carrot, celery and red capsicum sticks while their own child gags at the thought. It can be disheartening to witness other children wolfing down great amounts of nutritious food. As all new parents know, every day is a new day and each presents different highs and lows. Don’t be tempted to give up; take heart in knowing that there are thousands of parents who feel the same

way, otherwise there wouldn’t be the amount of research into this area of food rejection and picky eating!

While introducing solids is initially a novelty for most parents, it can be discouraging when the food you have lovingly prepared simply

slides down your baby’s face, highchair, or even attaches itself to the walls. Again, don’t give up: it is all worth it down the track as your happy and healthy child will demonstrate. Do the best you can, use your intuition and common sense, talk to other parents for tips and ideas, enlist the assistance of other family members – grandmothers are full of surprises – keep offering new foods, and eat a healthy diet yourself. Let healthy eating be a family activity and try your best to create positive associations with eating by not showing your disappointment or annoyance; simply clean up and move onto the next meal or day.

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Getting fussy?Fussy eating tends to hit around 18 months. You may find your little one – who is now perhaps starting to walk – goes off his or her foods temporarily. It may pass once the novelty of walking wears off and generally there won’t be any enduring health issues. It can be helpful to keep three things in mind:

With a growing sense of autonomy, a child may display more fussy eating habits.• Parents offer, children choose.• Just like adults children have food preferences too.•

When should I worry?

Research suggests that most fussy eaters will grow out of this stage at their own pace, particularly if 1. their closest role models have healthy eating habits for them to emulate. A child may be slim, healthy and growing well which is fine; another child may be overweight, 2. appear to eat little and may need their diet and physical activity reviewed. A healthy child doesn’t starve themselves to death from refusing to eat food. 3. However, if a child is underweight and doesn’t appear to be growing well, you should consult a 4. healthcare professional. Significant weight stagnation, gain or loss in a child should be discussed with a healthcare 5. professional.Likewise, if you are still concerned about the health status of a picky eater or a food neophobic child, 6. you may wish to discuss the concerns with a doctor, nutritionist, dietitian or child health professional.

An excellent organisation to contact is the No Fuss Feeding Clinic which specialises in feeding difficulties, or a paediatric speech pathologist.

Fussy eating in the toddler years is a whole other story. You will find more information on this on our website and in the follow-on book ‘What Do I Feed My Toddler and Beyond’.

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FluidsRemember, water should be the fluid of choice; infants and children don’t need juices. It is better for them to eat their fruit rather than drink it. Children’s fluid needs are best met by water and then milk, so while the occasional fruit juice (not before 6 months) can provide nutrients, it should only be given in small amounts.

Young children don’t have well-developed thirst reflexes so it is important to continually offer them water from an appropriate cup or bottle. Babies also need more water than adults to digest their food. This is because babies’ kidneys are not fully developed and therefore not as adept at handling the waste products from the digestion and metabolism of food. Infants’ kidneys use more water than adults to dilute and remove waste products from the body.

As solids are increasing in volume in the diet, it becomes more important to monitor the amount of water a child is drinking, particularly in the case where milk feeds are being replaced by solid foods. Ensure that drink-bottles and cups are placed in easy-to-see and reachable positions and check the levels throughout the day. Generally children at this age will drink between 400 and 800 mls a day depending

on what they eat, other fluid they drink, the temperature, how active they are and so on.

Ensure your baby isn’t able to sip continuously from a bottle with milk or formula nor should your baby be given a bottle when going to sleep as milk sugars can contribute to tooth decay. Lastly, excessive milk and calcium-containing products can interfere with iron uptake so keep an eye out for any ‘milkaholic’ signs. See Appendix 9.

But isn’t fruit juice good for them?Many of us believe that if we give our children a little fruit juice, this acts as ‘insurance’ that they are getting vital nutrients such as vitamin C. While fruit-based drinks and even milk alternatives such as soy, oat and rice can be added to a healthy diet (in appropriate amounts), they can present prob-

lems. Water is much better than other fluids, particularly juices and cordials. One of the big drawbacks is that juices displace food, which can lead to nutrient imbalances. So please: everything in moderation. Consider not keeping juice in the house, but buying a quality pure fruit juice can make for a fantastic special treat when you are out with the kids, one you can all enjoy.

Dietary guidelines recommend that children:Are not given any fruit juice before 6 months of age• Are not given juice in bottles or other vessels that pour easily, •

allowing a child to drink juice over the dayAre not given juice at bedtime•

What’s the problem with fruit juice?A further concern relating to young children drinking too much fruit juice is toddler’s diarrhoea. We won’t bore you with the chemistry, but the short story is that apple and pear nectar are more likely to aggravate little tummies. Orange, mango, kiwifruit and berry juices don’t seem to cause the same problem.

4948

How much is okay?While there is no firm consensus on the amount of juice a child can drink – each child reacts differently to varying amounts and types of juices – err on the side of caution. Guidelines suggest that fruit juice in infants under 6 months is not advisable, children 1 to 6 years may have a maximum of 150 mls over a day (diluted) and children 7 to 18, 240–360 mls over two servings a day. For infants (over 6 months): if you opt to use juice, small amounts of diluted unsweetened, natural fruit juice (¼ juice to water and no more than a glass a day). Remember, your child will not be disadvantaged if you decide not to give them fruit juice at all, provided they have a diet rich in fresh fruit.

4948

50

Foods not suitable for infants and toddlersThe following is a guide to foods that should be avoided and for how long.

Honey • should not be given to children under 12 months due to high amount of simple sugars and spores of potential bacteria (Clostridium botulinum). While this bacteria is harmless to adults, in children under 1 it can cause constipation, changes in appetite, lethargy and even changes in sucking, resulting in dehydration and pneumonia. It appears that Australian honey is relatively safe with only a few cases being reported, but it is always best to err on the side of caution.Tea • contains tannin which has a strong drying effect on the body’s liquid stores and therefore reduces iron-absorption.Nuts• should not be given to infants due to the risk of inhaling and possible allergy. Nut pastes are a better form of introducing nuts; however, avoid introducing peanuts in the first year, and first three if there is a family history of allergy. Small, hard foods• should be avoided as they pose a risk of choking, eg. nuts, seeds, popcorn, whole grapes and whole beans. Spinach and leeks,• which contain oxalic acid, may also be a problem until later in the first year. Wholegrain • products are not suitable for babies due to the seeds, although light wholemeal bread is fine.Soy, cows’ milk, goats’ milk, almond milk or oat milk • are not suitable formula substitutes, although fine for cooking or small drinks from 10 months. Alternative fluids as drinks are fine after the first year.Low-fat or fat-reduced • products are not suitable for children under 2 years as they do not provide enough of a child’s energy needs.Caffeine-containing drinks• such as tea, coffee, cola, hot chocolate and chocolate drinks, caffeinated drinks or drinks with Guarana are not suitable for children.Sugar and salt • should not be added to food for children; this includes breakfast cereals, porridge, and baked goods. Read labels to check for these additives. Fruit juices• are not recommended (unless well-diluted) as they pose a risk of tooth decay and diarrhoea (especially apple juice).Fizzy drinks • or soft drinks contain a lot of sugar and some contain artificial sweeteners; none provide any nutritional benefit.Avoid the use of • margarine; butter is nutritionally a far better choice. Adult concerns regarding the composition of fat in butter are not relevant for young children. A great additional option is avocado or nut spreads.Caution with chocolate as it contains caffeine.•

Sugar and dental cariesWhile it appears dental hygiene is one of the most significant factors in preventing tooth decay, reports show that consistently high intakes of sucrose (common table sugar but also found in foods) in some foods and drinks significantly increases the risk of dental caries in children (Ruottinen et al, 2004). Research is increasingly pointing to the protective effect of dairy products on tooth decay. It seems that some of the components of dairy milk can prevent plaque from forming during the decay process, and also prevent the loss of minerals from teeth. In fact, the Australian Dental Association recommends that a ‘small amount of cheese after sugary food and drink helps neutralise acid produced by the oral bacteria’.

Adverse reactionsAs babies’ immune systems aren’t fully developed, they are more susceptible to reacting to a certain food and this is when reactions can occur even in infants who do not have a family history. Foods that commonly cause reactions include eggs, gluten (as found in wheat) and dairy products. If there is a history of food allergies in the family (particularly in a breastfeeding mother) it is recommended that a health professional be consulted.

We don’t recommend restricting a child’s diet unless under professional supervision so that nutrients lost from the restricted food are gained elsewhere.

What can happen?Reactions to food can range from diarrhoea, vomiting, colic, gastric upset, skin eruptions, eczema and so on. It is only in extreme cases, where a reaction such as anaphylactic shock occurs, that the infant should be taken to the emergency department of the nearest hospital.

What to do?While many children grow out of food allergies by the age of 3, if a reaction does occur, remove the food from your baby’s diet. You may consider reintroducing the offending food (often in very small amounts) at a later point, with special guidance where the reaction was severe.

Many children’s hospitals have excellent resources for parents and carers on allergies, food reactions and much more.

50

Food additivesYou are likely to be sourcing more foods from shop shelves around this time and therefore taking an interest in nutritional and ingredients’ panels. There is mounting evidence against the use of the many additives in our foods, particularly in foods marketed towards children, and indeed an increasing number of countries are banning the use of more and more additives in food production. Ideally, we should keep our children’s food free from compounds that have a question mark over them, this is in most cases likely to mean anything except good old-fashioned food. Keeping our children’s diets ‘clean’ at the very least will reduce their risk of side-effects, potential cumulative effects as well as ‘cocktail’ effects which are as yet unknown.

Why are food additives used?Additives are commonly used to improve the taste and even appearance of many processed foods;for example, winterised oils may be rather suspicious-looking and tasting without additives. They are, ofcourse, used to improve the shelf-life of some foods, and also to prevent them from going rancid.For example, with oils, antioxidants are added to prevent the oil going off, or oxidising. Additives canbe used in processing, for example to preserve foods as is done via sulphur dioxide on dried fruit.Lastly, additives can assist companies in profit performance and waste reduction.

What does the research say?It seems that current research highlights at least 50 common additives that are dubious (keeping in mind that additives are rarely tested for behavioural and psychological issues), according to research from the Royal Prince Alfred Hospital’s Allergy Unit in Sydney. Amongst these are common additives you are likely to find in many of the foods you may be tempted to offer your little one, such as benzoic acid (also sodium benzoate, 211), sulphur dioxide (220) used in dried fruit. Many additives still used in Australia, NZ, the UK and the USA are banned in other countries, for example food colouring 120 (yellow) and chocolate brown (155). Don’t forget that foods with artificial sweetners such as aspartame which may have neurological effects, are also not recommended for the young. These and other additives have been linked not only to behavioural issues such as ADHD but also asthma, gastric upsets and much more.

Where can you find a full list of additives?

Food Standards oversees the use of additives in products and their safety for consumers. The FoodStandards website holds a complete list of food additives by both alphabetical and numericalorder.

Where to startThe list below includes ideas on foods that many children at this age won’t be eating; however for the future it is good to keep in mind.

Quick tip: Sadly, we can’t trust the packaging of our products. Terms such as ‘free from colourings’ doesn’t mean the product is free from additives (just those that are in the colourings category). Also, the category of flavourings is pretty well unregulated.

5352

Read ingredients labels; additives must be labeled if the product is produced in Australia or NZ. • Also in most Western countries ‘Ingredients must be declared in the statement of ingredients in descending order of ingoing weight’ (Food Standards code, statement 1.2.4).Opt for sun-dried or home-prepared dried fruit. • Reduce sweets as much as possible to avoid exposure to colourings.• Opt for cold-pressed oils to avoid oils that are so processed they need the addition of antioxidants • and other chemicals to stabilise them and make them more palatable.Avoid overly flavoured foods and those with MSG (621), eg, BBQ or chicken-flavoured chips and • biscuits. Buy plain varieties or brands that don’t use additives.Avoid processed meats, not only are they generally the greatest source of trans-fats but also tend to • contain a number of nitrite and nitrate-based additives.Avoid ‘junk’ drinks such as cordials and fizzy drinks that commonly have benzoates. Opt for water or • unsweetened, natural, freshly made juices or plain milk (organic is ideal). Consider going organic, or at least avoid eggs, meat (it seems nitrates find their way illegally into • mince), canned fish and other foods that have had colours added to them as a visual enhancer. If you have to choose also opt for organic produce where you eat the skin (which may contain pesticides).

It’s important to note that additive-free products aren’t necessarily healthy options. Just because a product is additive-free doesn’t mean it is nutritous or free from GE ingredients, from excessive fat, sugar or salt.

Going additive-free is a great idea, but as a criteria for selecting a healthy food it doesn’t stand alone.Like most things in nutrition, it’s about the whole picture.

5352

A final wordRemember the three words ‘routine’, ‘repetition’ and ‘relaxed’, and :

Choose your battles, some are simply not worth fighting.• It’s our role to offer healthy food and it’s up to little ones to choose what to eat from there.• Get your little one involved with food from an early age.• Persist with vegies, don’t let them slip out of the menu.• Don’t ‘dumb’ down your own meals, continue to be a good role model.•

55

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sim

ilar f

ood

s cau

sing

sym

ptom

s su

ch a

s dia

rrhoe

a (a

nd fa

ilure

to th

rive

in

child

ren)

, fat

igue

, cra

mpi

ng, b

loat

ing

and

fla

tule

nce.

Cou

scou

s M

ad

e f

rom

gra

ins o

f se

mo

lin

a f

rom

the

hard

par

t of w

heat

. G

ener

ally

a m

oder

ate

glyc

aem

ic in

dex

just

bel

ow o

r aro

und

70.

Cro

ss-c

onta

min

atio

n O

ccur

s whe

n a

cont

amin

ated

food

or o

bjec

t com

es in

co

ntac

t with

an

unco

ntam

inat

ed fo

od o

r ob

ject

and

tran

sfer

s its

pat

hoge

ns (b

ugs)

.

Dige

stiv

e sy

stem

A s

et

of

inte

r-re

late

d o

rga

ns

(suc

h as

the

liver

and

stom

ach)

, gla

nds (

such

as

the

panc

reas

) and

tube

s whi

ch ru

n fro

m th

e m

outh

to th

e re

ctum

.

Glu

ten

Com

prise

s pro

tein

s and

star

ch in

the

end

ospe

rm o

f cer

eals,

such

as w

heat

, rye

an

d b

arle

y. I

t rep

rese

nts 8

0% o

f the

pro

tein

fo

und

in w

heat

. Ri

ce, w

ild ri

ce, c

orn,

sorg

hum

, am

aran

th a

nd o

ats a

re g

lute

n-fre

e. H

owev

er,

oats

con

tain

ave

nin

whi

ch is

a p

rola

min

e an

d

can

be to

xic to

the

inte

stin

al m

ucos

a of

thos

e w

ith c

elia

c d

iseas

e.

Imm

une

syst

em T

he b

ody’

s nat

ural

def

ence

syste

m a

ga

inst

fore

ign

in

va

de

rs a

nd

ma

teria

ls

that

hav

e en

tere

d th

e bo

dy.

Inc

lud

es th

e sk

in,

gast

ro-in

test

inal

syst

em, l

ymph

atic

s, bl

ood

cel

ls an

d m

ore.

Mill

et A

gro

up o

f sm

all-s

eed

ed sp

ecie

s of

cere

al c

rops

(of w

hich

ther

e ar

e ov

er fo

ur

diff

eren

t var

ietie

s) n

ot re

late

d to

whe

at.

Con

sistin

g of

11%

by

wei

ght o

f pro

tein

it is

also

high

in m

any

vita

min

s and

min

era

ls in

clud

ing

the

B vi

tam

ins.

Boi

led

mille

t ca

n ha

ve a

hig

h gl

yca

emic

ind

ex.

Mot

or d

evel

opm

ent I

s t

he

att

ain

me

nt

of

phys

ica

l ski

lls a

nd a

bilit

ies s

uch

as c

hew

ing,

cr

aw

ling,

wa

lkin

g, ru

nnin

g, sk

ippi

ng a

nd so

on.

Qui

noa

Edib

le se

eds,

but n

ot a

true

gra

in

or c

erea

l as i

t is n

ot a

gra

ss.

It is

glut

en-fr

ee

and

an

exce

llent

sour

ce o

f ma

ny n

utrie

nts.

C

onta

inin

g 11

–18%

by

wei

ght o

f pro

tein

, it

cont

ain

s a g

ood

mix

of e

ssen

tial a

min

o a

cid

s, fib

re, p

hosp

horu

s, m

agn

esiu

m a

nd ir

on.

A

glyc

aem

ic in

dex

of 5

3 a

nd g

lyca

emic

loa

d o

f on

ly 9

.

Pole

nta

Ma

de

fro

m g

rou

nd

drie

d (

ye

llo

w o

r

whi

te) m

aize

.

Prob

iotic

s H

ealth

-giv

ing

live

cultu

res (

bact

eria

) fo

und

in so

me

food

s.

Resis

tant

sta

rch

Foun

d in

legu

mes

, und

er-ri

pe

bana

nas a

nd u

npro

cess

ed w

hole

gra

ins,

this

is re

sista

nt to

dig

estio

n. I

nste

ad

it is

ferm

ente

d

in th

e bo

wel

cre

atin

g a

pre

biot

ic fi

bre

whi

ch

supp

orts

the

inte

stin

al im

mun

e sy

stem

. Re

cent

scie

ntifi

c st

udie

s sug

gest

tha

t res

ista

nt

sta

rch’

s fer

men

tatio

n w

ithin

the

colo

n m

ay

be

impo

rtant

bec

aus

e it

prod

uces

mor

e bu

tyra

te

tha

n ot

her fi

bres

test

ed. B

utyr

ate

, a sh

ort-c

hain

fa

tty a

cid

, ha

s bee

n sh

own

to h

ave

ant

i-ca

rcin

ogen

ic p

rope

rties

and

ant

i-infl

am

ma

tory

pr

oper

ties,

whi

ch m

ay

be u

sefu

l for

pre

vent

ing

and

/or t

rea

ting

celia

c d

isea

se a

nd

5958

infla

mm

ator

y bo

wel

dise

ase.

Wik

iped

ia.

Sem

olin

a C

oars

ely

grou

nd d

urum

whe

at o

r so

met

imes

from

bar

ley

or m

illet.

Also

mad

e in

to c

ousc

ous.

Mod

erat

e gl

ycae

mic

ind

ex

ratin

g d

epen

din

g on

the

varie

ty.

Sago

A p

owd

ery

star

ch fr

om th

e pi

th o

f ins

ide

of

the

tru

nk o

f sa

go

pa

lms (

it is h

ow

eve

r n

ot

a

palm

). It

is la

rgel

y ca

rboh

ydra

te a

nd in

100

g

the

335

calo

ries a

re m

ade

up o

f 98

g of

car

bs,

0.2

g of

pro

tein

and

0.5

g o

f fat

. It

cont

ains

on

ly sm

all a

mou

nts o

f min

eral

s and

vita

min

s.

Star

ch A

n in

solu

ble

fibre

(com

plex

ca

rboh

ydra

te),

com

mon

ly fo

und

in fr

uit,

seed

s, rh

izom

es a

nd tu

bers

of p

lant

s. T

he fo

ur m

ain

sour

ces o

f sta

rch

are

corn

, pot

ato,

rice

and

w

heat

. M

ost p

eopl

e ga

in a

mou

nts o

f sta

rch

from

con

sum

ing

past

a, p

otat

o an

d b

read

.

Tapi

oca

A st

arch

y fo

od m

ade

from

trea

ted

an

d d

ried

man

ioc

root

; sim

ilar t

o sa

go b

ut h

as

less

tast

e an

d sl

ight

ly b

ette

r nut

ritio

nal v

alue

.

Mos

tly u

sed

to m

ake

milk

y-ty

pe d

esse

rts.

High

gl

ycae

mic

ind

ex a

nd lo

ad.

Whe

at A

gra

ss ra

nked

seco

nd in

wor

ld fo

od

grai

n pr

oduc

tion

(mai

ze is

firs

t and

rice

is th

ird).

Br

oad

ly w

heat

is o

f the

Trit

icum

spec

ies.

5958

App

end

ices

App

endi

x 1:

List

of a

dditi

onal

reso

urce

s

You

shou

ld h

ave

rece

ived

via

em

ail a

long

with

this

E-Bo

ok o

ur fa

ct sh

eets

on:

1.

Fuss

y ea

ting

and

food

reje

ctio

n in

infa

nts

2.

Pick

y ea

ting

in c

hild

hood

3.

How

muc

h is

enou

gh (t

odd

lers

and

pre

scho

oler

s)4.

St

Joh

ns fi

rst a

id sh

eet o

n ch

okin

g (in

fant

s)5.

Pe

anut

alle

rgy

guid

elin

es

App

endi

x 2:

Typ

ical

nut

ritio

nal b

reak

dow

n of

thre

e ve

gies

Nut

rient

Q

ty p

er 1

00 g

Ener

gy (k

J)

192.

57Pr

otei

n (g

)

2.

01Fa

t, To

tal (

g)

0.

20Fa

t, Sa

tura

ted

(g)

0.

00C

arbo

hyd

rate

(g)

7.

86Su

gars

(g)

3.94

Sod

ium

(mg)

8.43

6160

App

endi

x 3:

Tod

dler

mea

l ide

asZa

ch’s

eat

ing

stor

yTh

e f

ollo

win

g is n

ot

me

an

t to

be

an

ea

tin

g

plan

ner o

r men

u; ra

ther

it is

one

mum

’s

list o

f foo

ds t

hat s

he g

ives

to h

er so

n. T

he

over

all p

oint

of i

t is V

ARI

ETY

whi

ch is

bes

t ac

hiev

ed b

y fir

stly

the

com

bina

tion

of m

eals

and

seco

ndly

by

simpl

y ad

din

g m

ore

food

s ea

ch w

eek.

Zac

h’s f

ood

s list

ed b

elow

cov

er

the

past

4 m

onth

s. H

e is

now

14

mon

ths o

ld

and

enj

oys m

um a

nd d

ad’s

mea

ls as

wel

l as

sele

ctio

ns fr

om th

e lis

t bel

ow.

It m

ay p

rovi

de

yo

u w

ith

so

me

in

sp

ira

tio

n:

oft

en

th

e h

ard

est

thin

g is

just

com

ing

up w

ith id

eas.

Not

e: B

rand

s hav

e no

t bee

n no

ted

to a

void

an

y bi

as to

man

ufac

ture

rs b

ut g

ener

ally

w

here

pos

sible

org

anic

var

ietie

s wer

e ch

osen

.

Brek

ky 2½ ta

bles

poon

s of b

aby

mue

sli, 2

•

tab

lesp

oo

ns o

f u

nsw

ee

ten

ed

yo

gh

urt

(qua

lity

natu

ral y

oghu

rt fo

r the

bac

teria

), 1

tabl

espo

on o

f see

d m

eal m

ixed

w

ith w

ater

, or g

oat m

ilk o

r soy

milk

on

occa

sion

or fo

rmul

a.W

ho

lem

ea

l to

ast

with

eith

er

tah

ini o

r •

alm

on

d p

aste

or

bu

tte

r a

nd

mu

esli a

s

abov

e bu

t a lit

tle le

ss.

Frui

t (st

raw

berri

es, b

errie

s, ta

mar

illo,

• ba

nana

or l

ight

ly st

ewed

app

le o

r pea

r) an

d a

hea

p of

yog

hurt.

Som

etim

es h

e ge

ts a

com

bina

tion

of a

ll •

thre

e.

2 br

eakf

ast o

rgan

ic V

ita-B

rits (

bran

d

• gi

ven)

and

goa

ts o

r soy

milk

, ban

ana

and

yog

hurt.

Lunc

h Frui

t (ab

out h

alf a

cup

) and

a tu

b of

full

• -fa

t yog

hurt.

Bo

ile

d e

gg

an

d a

te

asp

oo

n o

f •

may

onna

ise, m

ashe

d to

geth

er.

Var

ious

che

eses

, avo

cad

o, fr

uit a

nd

• cr

acke

rs.

Bake

d b

eans

and

toas

t or c

hees

e •

mel

ted

into

the

bean

s.To

aste

d c

hees

e an

d fr

uit.

• C

otta

ge c

hees

e, a

voca

do

and

cra

cker

s.•

Cre

am c

hees

e on

toas

t or b

agel

.•

Lefto

vers

.•

Veg

etar

ian

saus

ages

(2) a

nd v

egie

s of

• so

me

sort.

Cra

cker

s with

cre

am c

hees

e an

d d

ip.

• Ha

m a

nd d

ips w

rapp

ed in

lava

sh b

read

.•

Che

ese,

avo

cad

o an

d h

am fi

nger

-food

s.• Di

nner

sV

egie

s lig

htly

stea

med

(zuc

chin

i, •

broc

coli,

mus

hroo

ms,

caps

icum

, an

ythi

ng w

e ca

n bu

y) w

ith c

hick

en o

r tu

na

an

d m

ash

ed

pu

mp

kin

an

d y

og

hu

rt

to m

ake

a pa

ste.

Past

a w

ith th

e ab

ove.

• Pa

sta,

avo

cad

o, m

ushr

oom

s and

salm

on

• (c

anne

d b

ecau

se o

f the

bon

es).

Chi

cken

in a

chu

nk (f

or c

hew

ing

• pr

actic

e, th

en I

wou

ld se

para

te it

out a

fter h

e ha

s ha

d a

che

w) w

ith

vege

tabl

es.

Cou

scou

s and

veg

ies.

• Sa

lmon

mor

nay

with

pea

s, m

ushr

oom

s •

and

oni

on.

Rice

and

veg

ies a

nd m

eat o

f som

e so

rt.•

Spa

ghet

ti bo

logn

aise

.•

Fish

fing

ers a

nd fr

esh

vegi

es.

• O

cca

siona

lly to

fu (c

ooke

d a

nd ra

w).

• O

n oc

casio

ns I

ad

d o

rga

nic

baby

food

•

(9 m

onth

s +) a

s a p

ast

e to

the

mea

t and

ve

gie

s f

or

so

me

va

rie

ty (

ag

ain

I u

se

th

e

me

at

on

es a

nd

ne

ve

r u

se

th

e f

ruit a

nd

swee

ter o

nes)

.I u

sed

to c

ut c

orn

kern

els a

nd b

lend

•

but c

ann

ed k

erne

ls a

re fi

ne if

they

ha

ve

noth

ing

ad

ded

. I b

lend

up

and

ad

d

cook

ed ri

ce o

r cou

scou

s and

chi

cken

.V

eget

aria

n sa

usa

ges a

nd v

egie

s.•

Lava

sh b

rea

d ro

llup

with

dip

s, ch

eese

.• De

sser

tBa

by m

uesli

mixe

d w

ith g

oats

’ milk

, •

yogh

urt a

nd v

ary

ing

fruit

(ba

nana

, pea

r, st

raw

berry

).So

y be

rry sm

ooth

ie w

ith y

oghu

rt.•

Yogh

urt w

ith fr

uit.

• Fr

esh

fruit

with

cra

cker

s and

che

ese.

• Sw

eet c

ousc

ous w

ith o

at m

ilk a

nd

• a

cou

ple

of c

aro

b (h

igh

in c

alc

ium

) bu

ttons

to sw

eete

n it.

6160

Snac

ks (m

orni

ng a

nd a

ftern

oon)

Frui

t stic

ks 1

–2 a

day

(fro

m h

ealth

food

•

sect

ion

with

100

% fr

uit o

nly,

we

like

the

Fed

omFo

ods o

nes)

.St

icks

of c

hees

e 1–

2 d

ay.

• Fru

it (

ma

inly

blu

eb

err

ies a

nd

•

stra

wbe

rries

– h

e lo

ves t

hem

). N

ow e

ats m

ost f

ruits

.•

Cra

cker

s (or

gani

c ric

e an

d w

ater

•

crac

kers

are

low

in su

gar a

nd sa

lt).

Car

ob a

nd b

uckw

heat

cra

cker

s – w

e •

love

the

Nat

ural

ly G

ood

Glu

ten

Free

Ri

ce C

arob

Bite

s ava

ilabl

e in

mos

t su

perm

arke

t hea

lth fo

od se

ctio

ns.

Late

r I g

ave

him

pee

led

and

cor

ed

• ap

ples

.He

alth

y su

gar-f

ree

bisc

uits

.•

A b

agel

with

but

ter.

• C

ream

che

ese

on c

rack

ers.

•

Nat

ural

ly su

n-d

ried

sulta

nas,

dat

es o

r figs

•

(sul

phur

dio

xide

and

pip

-free

).He

alth

y m

uffin

s: I m

ake

fig (h

igh

in

• ca

lciu

m a

nd su

ltana

) with

org

anic

w

hole

mea

l flou

r and

red

uced

suga

r.Sm

ooth

ie (w

ith m

ixed

ber

ries)

– th

is is

one

• of

my

son’

s fav

ourit

e sn

acks

; I a

lso u

sed

to

free

ze th

em a

nd g

ive

them

to h

im a

s ic

e-bl

ocks

.Ry

e cr

isp b

read

with

alm

ond

pas

te (a

s a

• tre

at a

dd

just

a fe

w 1

00s a

nd 1

000s

).C

old

sago

/tap

ioca

mixe

d w

ith n

atur

al

• yo

ghur

t and

slic

ed fr

uit.

Froz

en b

anan

as w

ith a

pas

sionf

ruit

• yo

ghur

t dip

.Ho

mem

ade

ice-

bloc

ks fi

lled

with

a m

ix of

•

natu

ral y

oghu

rt bl

end

ed w

ith fr

uit p

ulp.

Min

i pizz

as (u

sing

min

i poc

ket b

read

s)

• w

ith a

voca

do,

ham

, tom

ato,

pin

eapp

le

etc.

Who

lem

eal c

rum

pet o

r sou

rdou

gh b

rea

d

• to

pped

with

a lit

tle b

utte

r.To

ast

ed ry

e br

ead

with

alm

ond

pa

ste.

•

6362

App

endi

x 4:

Sou

rces

of v

itam

in C

Sour

ce: h

ttp:/

/en.

wik

iped

ia.o

rg/w

iki/V

itam

in_c

#So

urce

s_of

_vita

min

_C

Plan

t sou

rce

Am

ount

(

mg/

100

g)Pl

ant s

ourc

e

A

mou

nt

(m

g/10

0 g)

Plan

t sou

rce

A

mou

nt

(

mg/

100

g)

Billy

Goa

t plu

m

3

150

Rose

hip

200

0A

cero

la

1

600

Blac

kcur

rant

20

0Re

d p

eppe

r

190

Pars

ley

130

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Appendix 8: Sneakys Tip SheetHow much is enough?

Worried your fussy or picky eater isn’t EATING enough?One of the most common concerns of parents of toddlers and preschoolers relates to fussy or picky eating and nutrition. This fact sheet is designed to help allay some of those fears and point parents in the right direction.

Health, growth and eatingGenerally, if your child is growing at a normal rate, is active, healthy and alert then they are likely to be eating well. Growth and development are great guides.

How useful are servings as a guide?We have all been bombarded with guides on eating the minimum number of servings from each food group. However, did you know that one serve isn’t necessarily equivalent to one piece of fruit or vegie? If you’ve ever looked into how many servings you or your child needs, you will appreciate that it isn’t as easy as 1, 2, 3. Each food represents a different serving amount depending on its contents. You either need a very good memory or a fridge large enough to display lots of lists!

Still, there is no denying that servings are a handy guide, which is why we have put together a quick checklist so you can assess your child’s diet without too much fuss. Keep in mind that this is not meant to replace the advice of a qualified professional; it is just a guide.

Quick tips on how to assess your child’s eatingThe first step is to record everything your little one eats AND drinks. Try to select a reasonably average day. One day is easiest but the more days you do the more accurate the result. We have designed two handy blank diet diary sheets for you to use.

One is for toddlers 12 months to 2 years, the other for children 4 to 8 years. What about the 3 year olds, I hear you ask? Good question. We recommend you place them in the toddler section up to 3½, and beyond this in the children’s section. Next, write down what they ate (be descriptive i.e. wholemeal bread), list the quantity consumed and when it was eaten.

Now that you have your raw data, review the servings charts in your book. We recommend you add another food group (especially for children) called ‘extra foods’. These are the less desirable foods, the ones that can taste better than mum’s cooking at times, such as sausages, pies, chips, takeaways, donuts, sweets etc. The desired serving should be 0–1 per day. Now, refer to your list of foods and tick the food group it belongs to. Some may fit into two or more groups; for example, cheese is dairy, calcium and protein.

Once you have filled in all the information for the foods consumed in a day, simply add up the ticks in the columns. Write down the number of servings your child should have consumed (refer to the servings charts) and subtract one from the other to see whether there is a shortfall or excess. Quite easy, really. In some cases, shortfalls may not be a bad thing – for example in the case of ‘extra foods’; likewise excesses may be both good and bad. Once you’ve identified a problem area, review the relevant foods or the food groups that are deficient. Then you can take action by including more of the foods suggested on the charts in your child’s diet.

Generally, when food is presented on a plate, each of the food groups should be represented in roughly the following proportions: ½ carbohydrates, ⅓ protein-containing foods (the protein-rich foods will ideally contain the requisite amount of fats, ideally the healthy type), and unlimited vegies.

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Appendix 9: Sneakys Tip SheetMilk, weaning and how much?Are you confused about weaning your little one? Don’t worry: you’re not the only one! So often, mothers ask me for advice on what to feed their baby when weaning. ‘My daughter won’t drink cows’ milk, what should I wean her onto’? ‘How much cows’ milk should my son drink a day’? ‘What foods can I give my son who won’t drink cows’ milk; I am worried he isn’t getting enough calcium’? Sound familiar?

If you’ve tried to read up on this topic, it’s likely you were left rather bewildered as the advice tends to be contradictory. This tip-sheet takes a balanced approach: it isn’t pro-milk nor is it anti-milk; it simply provides the options, leaving it up to parents and carers to make an informed choice based on the particulars of their situation. Generally, my advice is to do what works best for you and your family.

When to wean?

It’s fine to wean your little one off milk feeds after 12 months (formula or breast), although many agencies recommend breastfeeding for up to 24 months or more, especially if your child has a risk of allergies or illness. Formulas are also continued in some cases where professionally advised.

The right time to wean is when mother and baby are ready. There are many tips to make weaning easy; try talking to your early childhood or plunket nurse for some information and guidance.

What do I wean my baby onto?

This is where the real confusion starts. Your baby is now a toddler (12 months +), you have carefully and painstakingly introduced solids over the past six months or so, allowing you to arrive at this stage. Your little one is enjoying a healthy and varied diet, similar to the rest of the family. Ideally, your toddler will also be accustomed to a sipper cup and will happily drink water (even if it is only in small amounts). If you haven’t quite reached the water-guzzling stage yet, persist, it will happen.

As parents, we worry that once milk feeds stop our baby won’t be getting all the nutrients they need; we tend to forget that solids are introduced because liquid nutrition alone can no longer meet baby’s needs. In fact, you’ve spent the last six or so months preparing for this day. You have gradually been weaning your little one from a diet solely reliant on milk feeds to a diet dependent on whole foods. Congratulations, you are there!

By 12 months, in most cases, a wide variety of healthy food has become your child’s most important source of health-giving substances. The secret to a good diet is eating a variety of healthy foods as no single food can meet every nutritional need. In rare cases, some toddlers may require extra nutrition but in general, you’ll be able to wean from milk feeds onto a diet entirely of solids (including fluids). That’s right – you don’t need to wean onto formula or cows’ milk. Mistakenly, we can tend to think that formula covers all bases, but as per the advice regarding supplements: ‘Take only if your diet is inadequate or if professionally recommended’.

Where does milk fit in?

Milk in infancyThere are concerns about the use of cows’ milk in infancy and possibly also in early childhood. Indeed, many health and paediatric agencies recommend against giving cows’ milk to infants under 12 months.

Milk is not only very low in iron, it can lead to low iron from a reaction in the intestinal canal which causes blood loss in babies. Unlike breast milk and to a lesser extent formula, cows’ milk doesn’t have the right

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protein or fats mix that babies need to grow and be healthy; it is also high in sodium. But don’t be too concerned as a little milk as an ingredient in food from around 8 to 9 months is generally fine. However, it’s important to bear in mind that some infants simply can’t tolerate cows’ milk and even a small amount can cause a reaction.

Other children avoid cows’ milk for cultural or even simply taste reasons – cows’ milk isn’t for everyone. However, life without cows’ milk isn’t necessarily a problem, as many cultures attest. For example, many Asian cultures have done fine on diets rich in other calcium-containing foods.

Young children and milkA wonderful source of calcium and many other nutrients, milk can be a very beneficial component of a child’s diet. However, like most things in life, moderation is the key. Excessive cows’ milk can cause an imbalance in two ways: firstly, it is high in energy (calories); and secondly, it contains a lot of calcium.

Just small amounts of energy-dense milk can fill a little tummy quickly. Feeling satiated, your little one • might turn away from other foods and meals, thereby causing them to become deficient in other nutrients. For example, toddlers and young children require between 1200 and 1500 calories a day. If a 2-year-old drinks just 300 ml of milk, they’ve consumed 20% of all their calories for that day – from just one food source. Too much calcium – which can add up quickly in a child’s case – can interfere with iron absorption, • which in turn has been linked to fussy eating.

Incidentally, the above explanations might shed new light on your fussy eater: perhaps your child has been overfilling on cows’ milk and/or is low in iron from too much calcium?

One more thing: don’t forget that too much milk – which contains milk sugars – can increase the risk of tooth decay.

If you opt to give your child milk, make sure you offer it in a cup and only after meals and snacks. It should form just one part of a varied diet, and your child should meet their calcium needs from a variety of sources. Nature’s harvest affords us many benefits; by eating a wide range of foods, we broaden the spread of nutrients and health-giving compounds, and ensure we’re consuming a balanced diet.

‘But I’ve been told my child should drink 600 ml of milk a day; is this true?’ I hear you ask. My answer is this: when your little one is eating a healthy and balanced diet made up of a variety of foods, they will generally easily reach their nutrient requirements over the course of the day. I sense a few raised eyebrows. Well, let’s take a closer look at the facts and figures.

How much milk do littlies need?While guidelines suggest 600 ml of milk per day for children between 4 and 8 years of age (less if they are younger), it’s important to realise that this doesn’t refer to the amount of calcium a child needs in order to reach their recommended daily allowance (RDI). This is a rather misleading message, so it’s easy to see how people can get confused. Hands up if you assumed this was the amount of milk children needed to drink in order to stay healthy!

Let’s look at this closer…The RDI of calcium for children between 1–3 years is 500 mg. • One cup of full-fat milk (250 mg) has 295 mg of calcium. • So, just two cups of milk (500 ml) provides 590 mg of calcium, slightly exceeding the RDI for children • between 1 and 3 years of age. 600 ml of milk provides 708 mg of calcium, vastly exceeding the requirement for this age group.•

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Children aged 4–8 years require 700 mg per day of calcium; hence 600 ml of cows’ milk will • completely fulfil this age range’s calcium needs. If a child drinks this amount of milk and still has room for other calcium-rich foods, such as cheese or • yoghurt, they may start to overreach their calcium needs.

So, in fact, some milk (or calcium-enriched drinks) along with other calcium-rich food makes for a far more balanced diet. Are you still with me?

Tell me about reduced-fat and fat-free milk – are these okay for my child?Reduced-fat or low-fat milks (which contain just 1% fat) should not be given to children under 2 years; likewise fat-free milk and skim milk (which have 0.1% fat) aren’t suitable for children under 5. These types of milks – which were first produced for adults to keep their fat intake in check – don’t contain the right amount of protein or types of healthy fat that children need to grow at the rate they do. Healthy fats are essential for brain and eye development, for making important substances in the body, and for absorbing and using fat-soluble vitamins.

Beyond milk for calcium*Calcium is found in an extensive range of foods. While it is certainly true that some foods such as dairy provide calcium in an easily absorbable form, there are nevertheless a variety of calcium-rich foods to suit diverse needs and preferences.

The following are examples of other calcium-rich foods that children might consume over a day:Half a cup of baked beans has 40 mg of calcium.• 50 g of tinned salmon (in water, drained and bones crushed) has 155 mg.• 30 g of cheddar cheese gives 255 mg.• 200 g of plain yoghurt has 342 mg.• 100 mg of a calcium-enriched soy beverage can have up to 300 mg of calcium.•

So, if your toddler were to eat a range of these over the day in cereals, snacks, lunch, dinner and dessert, you can appreciate how easy it is to reach 500 mg or even 700 mg of calcium with or without cows’ milk.Other calcium-rich foods include: poppy seeds (very rich: 10 g contains almost 150 mg of calcium), seaweed, carob powder, sardines, almonds, crab meat, to name a few. And don’t forget good old cheddar cheese – pretty much anything with cheese added comes up trumps. The list of possible meals with cheese is endless: nachos, pizza (healthy ones), quiche, pasta meals, crepes, cheese scones, cheesy scrambled eggs, baked potato with cheese, the list goes on.

If you have any concerns, it’s worth consulting one of those wonderful early childhood or Plunket nurses. As for me: I’ll stick with the dietary recommendation of ‘variety’ and rest assured that my children are getting all the good stuff!

*NUTMATRX Figures used

Further reading:

Serves of calcium food including dairy-free calcium options: http://healthybones.com.au/threeserves.pdf

General fact sheets http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=114&np=302&id=1788#9 http://www.principalhealthnews.com/SuperFoods.do

The information provided is not meant to replace medical advice.

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Appendix 10: Stockists

Where to find products mentioned in our book

Bebedelice applianceRose and Lily• www.roseandlily.com.au or 0413 977 287•

Baby CubesBorn with Style• www.bornwithstyle.com.au or 02 9816 3837 •

Feeding Mesh

Tommee Tippee• www.tommeetippee.com.au or most stores that stock baby products•

Naturally Good Gluten Free Rice Carob Bites Available in most supermarket health food sections•

Freedom Foods Healthy 100 Calories, Fruit StripsAvailable in most supermarket health food sections•

We take no financial payment from the above-mentioned products. They are simply ones we personally believe may be useful.

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Appendix 11: Sneakys Tip SheetKids food and behaviourWhere once we blamed sugar for the wayward behaviour of our children, we now know that it is far more likely to be a chemical of some sort.

There is mounting evidence against the use of the many additives in our foods, particularly in foods for children, and indeed, an increasing number of countries are banning the use of more and more additives.

Of course, many agencies note that additives are important in our food to ensure they remain safe, palatable and last well. Recently, some manufacturers have opted to use natural additives, for example natural colourings; however, even some of these are deemed to have a questionable effect on humans. Those of us who are keen to avoid additives need also to be mindful of marketing, for example, the use of terms such as ‘free from colourings’ doesn’t mean the product is free from additives, just those that are in the colourings category. Incidentally, the category of flavourings doesn’t appear to be as unregulated as other additives.

Why are food additives used?

Additives are commonly used to improve the taste, texture and even appearance of many processed foods; for example, winterized oils may be rather suspicious-looking and bad-tasting without additives. They are, of course, also used to improve the shelf-life of some foods, and also to prevent them from going off. Oils and the addition of antioxidants to slow the rate at which the oil goes off, or oxidizes, is a good example. Additives can be used in processing; for example preserving foods such as dried fruit with sulphur dioxide. Lastly, additives can assist companies in reducing waste and improving profit.

Where can you find a full list of additives?Food Standards Australia New Zealand oversees the use of additives in products and their safety for consumers. The Food Standards website holds a complete list of food additives by both alphabetical and numerical order.

What does the research say?It seems that current research highlights at least 50 common additives that are dubious, according to research from the Royal Prince Alfred Hospital’s Allergy Unit in Sydney. Many additives still used in Australia and NZ are banned overseas, for example food colouring 120 (yellow).

Whole foods, approved organic foods and home-grown foods are naturally good choices if you are seeking to go additive-free. Of course, the argument that you ‘shouldn’t throw the baby out with the bath water’ is likely to be raised. Still, if history is a good predictor of the future, you can see the use of additives wouldn’t gain more support.

But is there more to it than that?

Well, it seems a number of issues are raising eyebrows. Such questions include:Can additives accumulate over time in food sources and the body? • What is the effect of a mix or cocktail of additives? Much of the testing is done on single • additives. How do they interact with each other and what is the effect on our body?Testing criteria and protocol: Would more additives be linked to behavioural and psychological • issues if this were included in the testing and research?

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Helpful websites and organisationswww.foodstandards.gov.au• www.additiveeducation.com.au• www.additivealert.com.au• www.naturalkitchenstrategies.com.au• www.cs.nsw.gov.au/rpa/Allergy/•

Some living examplesSo let’s take a closer look at just a few of the common additives, and in particular those that appear in foods often eaten by children, so you can make up your own mind.

Benzene: In technical documents benzene is referred to as ‘a commonly used industrial chemical’, so it doesn’t take much to convince us that it probably isn’t ideal in our foods. The addition of sodium benzoate to a product that also has ascorbic acid opens the door to chemical reactions that lead to the production of benzene.

Benzoic acid and benzoates are thought to be linked to asthma, hyperactivity in children and altered brain functioning.

Fizzy drinks are common benzene-containing foods as are flavoured mineral waters, cordial, some fruit juices and drinks, energy drinks and flavoured/sports water. However, it can also turn up in oral preparations (mouth washes etc), sweets, medicines, and a number of other foods.

So next time you stroll down the drinks isle of the supermarket, pick up a couple of these products and scan the ingredients list for sodium benzoate (211) to see how prevalent it is.

Sulphur dioxide (220): A preservative regularly used on dried fruit, but can also turn up in soft drinks, juice, cordial, wine and even vinegar. It is reputed to cause tummy upsets, nausea, diarrhoea and rashes. 220 has also been linked to asthma, and it seems it can also affect some nutrients in the body.

Tartrazine (102, yellow): Banned or restricted in a number of countries, 102 turns up in sweets, drinks, jams, cereals, pretty much anything that needs a bit of yellow colouring. Possible issues range from links to asthma, skin rashes, behavioural changes, even hyper-agitation in children.

Chocolate brown (155): Banned or restricted in a number of countries including the USA, Norway, France and many more. Used in chocolate cake mixes, it’s thought to be linked to asthma, cause skin rashes and cause adverse reactions in children with ADHD.

Monosodium L-glutamate (MSG, 621): Commonly known to many people, possibly one of the early compounds to alert the community to the dangers additives may pose to our health. Found in food, cigarettes and animal food, it was once widely used in some takeaway foods but with increased consumer concern it is far less common. Asthma seems a reasonable link, along with skin rashes and altered behaviour.

Aspartame (Nutrasweet, Equal, 951): A common artificial sweetener which has been reasonably well researched with a number of dubious findings. Aspartame appears to cause migraines, and in line with its apparent effect on the brain, research is ongoing in terms of potential links to brain tumours. Artificially sweetened products really don’t have great support with recent research suggesting they can affect nutrients and may influence weight gain.

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These are just a few examples; it seems most additives have some shadow of suspicion over them, depending on whom you talk to.

Where to start

Read ingredients labels; additives must be labelled if the product is produced in Australia or NZ (and • most Western countries).Opt for sun-dried or home-prepared dried fruit.• Wash all produce thoroughly.• Reduce sweets as much as possible to avoid exposure to colourings.• Opt for products with natural colourings (after all, a party sometimes calls for sweets).• Use cold-pressed oils to avoid oils that are so processed they need the addition of antioxidants and • other chemicals to stabilise them and make them more palatable.Avoid overly flavoured foods and those with MSG (621), eg. BBQ or chicken-flavoured chips and • biscuits, also packet noodles notoriously have MSG in their flavour sachets. Buy plain varieties or brands that don’t use additives.Avoid processed meats, they are not only generally the greatest source of trans-fats but also tend to • contain a number of nitrite and nitrate-based additives.Avoid ‘junk’ drinks such as cordials and fizzy drinks that commonly have benzoates. Opt for water or • unsweetened, natural, freshly made juices or plain milk (organic is ideal).It’s good to keep in mind that ‘Ingredients must be declared in the statement of ingredients in • descending order of ingoing weight’ (Food Standards code, statement 1.2.4).Consider going organic, or at least avoid eggs, meat (it seems nitrates find their way into mince), • canned fish and other foods that have added colour as a visual enhancer. If you prefer to select just some organics, opt for organic produce where you eat the skin (which in non-organic produce may be covered with pesticides).

Going clean can be confusingAs you wade through the well-researched and well-meaning information, it may become obvious that just because a product is additive-free doesn’t mean it is free from GE ingredients, from excessive fat, sugar or salt. Furthermore, some just contain too few nutrients.

Going additive-free is a great idea, but when selecting healthy food it isn’t the only consideration. Like most things in nutrition, it’s about the whole picture.

Food Standards Australia NZ listingSourced directly from: http://www.foodstandards.gov.au/

What do food additives do?

Some food additives have more than one use. Food additives are listed according to their functional • or class names. Examples of the most common functions are:Acids / Acidity regulators / Alkalis help to maintain a constant acid level in food. This is important for • taste, as well as to influence how other substances in the food function. For example, an acidified food can retard the growth of some micro-organisms. Anti-caking agents reduce the tendency of individual food particles to adhere and improve flow • characteristics. For example, seasoning with an added anti-caking agent flows freely and doesn’t clump together. Antioxidants retard or prevent the oxidative deterioration of foods. For example, in fats and oils, • rancid flavours can develop when they are exposed to oxygen. Antioxidants prevent this from happening. Bulking agents contribute to the volume of the food, without contributing significantly to its available • energy. For example, sugar often contributes to the volume of lollies, while some low-joule foods

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need bulking agents added to them to replace the bulk normally provided by sugar.Colourings add or restore colour to foods. For example, icing mixture is coloured to make it more • attractive on cakes. Emulsifiers facilitate or maintain oil and water from separating into layers. For example, emulsifiers • may be used in margarine to prevent oil forming a layer on top of the margarine.Firming agents / Stabilisers maintain the uniform dispersion of substances in solid and semi-solid foods. • Flavour enhancers enhance the existing taste and/or odour of a food. • Foaming agents maintain the uniform dispersion of gases in aerated foods. • Gelling agents modify the texture of the food through gel formation. • Glazing agents impart a coating to the external surface of the food, for example, a wax coating on • fruit to improve its appearance. Humectants reduce moisture loss in foods. For example, glycerine may be added to icing to prevent • it from drying out. Preservatives retard or prevent the deterioration of food by micro-organisms, and thus prevent • spoilage of foods. Raising agents liberate gases, thereby increasing the volume of a food. Raising agents are often • used in baked goods. Sweeteners replace the sweetness normally provided by sugars in foods without contributing • significantly to their available energy. Thickeners increase the viscosity of a food. For example, a sauce might contain a thickener to give it • the desired consistency.

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Other books in this series to cover all your childhood nutrition needs include:

What Do I Feed My Toddler and Beyond (toddlers, preschoolers and children)Another must read, ensuring all your hard work pays off for the long-term. Follow-on book to What Do I Feed My Baby, covering weaning and milk, fussy eating, healthy products, lunchboxes, food and behaviour, allergies and more.

Sneakys Recipes for Fussy FoodiesThe ultimate guide to getting the good stuff into your fussy eater. Dozens of recipes to help you sneak in all those foods that kids turn their noses up at. No stress way to ensuring the whole family are eating well.

Nutrition for Sporty KidsWhat does your child have at half-time? There are many simple, healthy sports nutrition tips that will help your child to keep up and stay active. Food timing, foods for fuel, healthy hydration techniques, and planning food intake around sport and events are essential to keeping energy up.

For more details go to www.leannecooper.com.au

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