Whether you choose purées or baby-led weaning, the goal when starting on solids is to lay the foundations for healthy eating. Focus on whole foods from all food groups, prioritise iron and minimise added sugars and sodium.
Introducing a variety of foods will help baby develop a broader palate.
1. Well-cooked spinach omelette strips
Per omelette (1 egg, 40g spinach, 3tbsp breastmilk): 445kJ (106cal), 7.3g protein, 6.5g fat, 2.2g sat fat, 4.6g carbs, 4.6g sugar, 85mg sodium, 61.2g calcium.
2. Wholemeal toast strips with natural smooth peanut butter and chia seeds
Per slice: 669kJ (160cal), 7g protein, 7.9g fat, 1.3g sat fat, 14.9g carbs, 1.4g sugar, 135.9mg sodium, 55.4g calcium.
3. Well-cooked beef, chicken or turkey (strips or pureé)
Per 30g serving: 219kJ (52cal), 11.2g protein, 0.8g fat, 0.3g sat fat, 0g carbs, 0g sugar, 20.5mg sodium, 6g calcium.
4. Puréed or mashed fruit (eg, banana, cooked apple and pear)
Per 10g serving: 19kJ (4.5cal), <1g protein, <1g fat, 0g sat fat, 1g carbs, 0.9g sugar, <1mg sodium.
5. Canned salmon with cottage cheese and avocado
Per serving (1/2 can salmon, 10g avocado, 5g full-fat cottage cheese): 302kJ (72cal), 8.6g protein, 3.9g fat, 1g sat fat, <1g carbs, <1g sugar, 40.6mg sodium, 111g calcium.
6. Mashed potato and sweet potato
Per serving (30g potato, 1 tsp butter, 1 tbsp breastmilk): 285kJ (68cal), 1g protein, 4.8g fat, 2.9g sat fat, 5.1g carbs, 2.5g sugar, 6.3mg sodium, 12.4mg calcium.
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