Foods can be split into 5 groups according to the different nutrients they provide. It is important that your baby eats a variety of foods from each food group every day
Group 1 – Starchy foods like bread, cereals, rice, pasta and potatoes
What types of food are in this group?
Rice, pasta, potatoes, breakfast cereals, couscous, quinoa, bread, crackers, rice cakes
What nutrients do these foods provide?
How much of these foods should your baby be eating?
Each meal and some snacks should be based on this food group
Top Tips
- Make sure you vary the types of bread and the way you serve potatoes as much as possible. It’s easy to get into the habit of just pulling the same loaf of bread off the shelf every time!
- Only include wholemeal bread and pastas some of the time
- Don’t add bran or use bran-based foods as these contain too much fibre
- Choose breakfast cereals with no added or low sugar & salt
- Watch out for added salt in processed rice, pasta and noodle dishes
Group 2 - Fruit and vegetables
What types of food are in this group?
Fresh, frozen, canned and dried fruits and vegetables
What nutrients do these foods provide?
- Phytochemicals (natural substances that protect against disease)
How much of these foods should your baby be eating?
- Increased consumption of fruit and vegetables may lead to a reduction in the risk of developing many chronic diseases, which is why we are advised to eat 5 portions a day
- Babies and children should also aim for 5 a day, though the portions will be smaller
- In the early stages of weaning the number of portions per day will be less than 5
Top Tips
- Remember that potatoes do not count in this group
- Pulses and beans only count as 1 portion per day, no matter how many servings you actually give
- Fresh, frozen and canned all count towards the 5 a day, but always choose canned foods without added sugar or salt
- Think colour as well! Many of the beneficial components in fruit and vegetables are linked to the natural components that give them colour, so eating a spectrum of colours each day will also ensure your baby gets a wide variety of nutrients
Group 3 – Dairy Foods
What types of food are in this group?
This group includes milk, cheese, yogurts and fromage frais but not eggs, butter or cream
What nutrients do these foods provide?
- Full fat versions are a valuable source of energy for your baby as well as containing the fat soluble vitamins
- Other vitamins and minerals
How much of these foods should your baby be eating?
- Up until the first year, your baby needs the equivalent of 500-600 ml a day (approximately a pint) of baby’s usual milk e.g. SMA Follow-on Milk
- From 1-3 years they need around 350 ml of milk per day
- Remember if your baby drastically reduces their milk intake as weaning progresses, you will need to make sure they are eating sufficient quantities of other dairy foods to meet their daily needs for calcium. For example cheese, yoghurt, fromage frais, custard (made with milk) and milk puddings
Top Tips
- Check shop-bought flavoured yoghurts for added sugar and choose those with as little added as possible
- Try a variety of different cheeses including gouda, edam and red leicester
Group 4 – Meat, fish and alternatives
What types of food are in this group?
Meat, fish, poultry, eggs, beans, pulses, nuts and seeds.
What nutrients do these foods provide?
- Oily fish also provide omega 3 fatty acids
How much of these foods should your baby be eating?
- You should aim to give your baby at least one portion of meat or fish per day or two portions of vegetarian alternatives such as beans, peas, eggs and lentils
- Fish should be given twice a week and at least one portion should be oily fish, but limit oil-rich fish (such as salmon, mackerel, herring, fresh tuna or sardines) to no more than 2 servings a week for girls and no more than 4 servings a week for boys
- Try and give red meat at least 2 or 3 times per week
Top Tips
- Introduce your baby to fish early on in weaning as its flaky soft texture makes it an easy food for babies
- Oily fish include salmon, trout, sardines, mackerel and fresh (not tinned) tuna
Group 5 – Foods high in fat and sugar
What types of food are in this group?
This group includes butter, cream, cakes, pastries and biscuits.
What nutrients do these foods provide?
Foods in this group contain only very small amounts of nutrients
How much of these foods should your baby be eating?
These foods should not be included in the diet regularly. If they are offered make sure it is only in addition to all the foods from the other food groups.
Top Tips
- Get your baby used to healthier snacks and treats, such as fruit, cheese, fromage frais, bread and rice cakes
- Always have fresh fruit on hand as a healthy snack