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Meet All Of Bub’s Essential Nutrient Needs With These 6 Foods

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Starting solids is such an exciting milestone but with so much nutrition information out there, it can leave you wondering: ‘What does my little one actually need?’.

Let’s make it easy and simple! 

Goal: Offer a variety of nutritious foods across 6 different food groups (outlined below) to help bub get the range of nutrients they need for baby growth, healthy development, learning and play. 

Let’s dive into these 6 food groups!

Group 1: Red Meats, Chicken, Seafood And Legumes

Examples Of Foods: 

Think beef, lamb, liver, chicken, seafood (salmon, sardines, tuna, mackerel or barramundi) and legumes (beans, chickpeas or lentils).

Essential Nutrients Provided:

  • Iron- important for brain development, healthy red blood cells, strengthening immunity and energising little bodies for focus and learning.

  • Zinc- supports healthy growth & development, immune function, wound healing, taste development and appetite signaling.

  • Protein - helps build strong muscles, bones and tissues and keeps bub fuller for longer.

Iron And Zinc Are A Must For Baby Nutrition At 6 Months+:

Iron and Zinc are particularly important for bubs from around 6 months of age. This is because this is the time when bub’s iron stores start to deplete and breastmilk or formula are no longer able to meet bub’s increased iron requirements.

At 6 months is also the time when zinc requirements spike. This is because babies are growing rapidly and need zinc to build new cells, fight off illness and support their developing senses (like taste!).

Signs Of Low Intake: 

Iron deficiency can contribute to tiredness, pale skin, poor immunity and reduced concentration.

Zinc deficiency can affect appetite which can lead to picky eating while low protein intake can affect bub’s growth. 

If you're concerned about your child's nutrient intake, speak with your GP.

Group 2: Oily Fish, Nuts And Seeds

Examples Of Foods: 

Think avocado, nut butters/meals and extra-virgin olive oil.

This group also includes oily fish (salmon, tuna, sardines, mackerel or barramundi), walnuts, chia seeds and flaxseeds which are sources of omega-3 fatty acids.

Essential Nutrients Provided:

Healthy fats, particularly omega-3 fatty acids, which are essential for energy, healthy brain and eye function, healthy little hearts and boosting bub’s immunity.

Importance Of Omega-3 Fatty Acids:

Omega-3 fatty acids unfortunately can’t be made by our bodies so this means bub must eat foods that contain them.

Signs Of Low Intake: 

Consistently inadequate intake of dietary fat can contribute to poor growth and low energy. See your GP if concerned.

Group 3: Wholegrains

Examples Of Foods: 

Think wholegrains including oats, quinoa, brown rice, wholemeal bread or wholemeal pasta.

Essential Nutrients Provided:

Wholegrains provide carbohydrates which are bub's main source of energy (particularly for the brain). It helps to fuel all that crawling, walking, playing, exploring and learning!

Signs Of Low Intake:

Not getting enough energy overall can contribute to tiredness, low energy or poor growth.

Group 4: Dairy And Calcium-Fortified Plant Options

Examples Of Foods: 

Think milk, yoghurt, cheese and calcium-fortified plant alternatives or breakfast cereals.

Essential Nutrients Provided:

Calcium which is essential for strong bones and teeth, as well as healthy muscle and nerve function.

Calcium Affects Iron Absorption:

Calcium can impact the absorption of animal and plant-based iron. When possible, serve calcium-rich foods separately from iron rich ones. When not possible like in a pasta dish with beef meatballs (iron) and cheese (calcium), aim for small quantities of calcium-rich foods e.g. sprinkle of cheese or offer that glass of milk as a separate meal.

Bubs can be introduced to cow’s milk (as a drink) from 12 months of age however dairy intake must be kept under 500mL per day. This is because too much cow’s milk can interfere with iron absorption as well as fill up bub’s tummy and thus reduce bub’s appetite for solid foods.

Signs Of Low Intake: 

Low calcium intake doesn't usually cause obvious symptoms straight away. Over time, inadequate calcium can affect bone health, so ensuring bub regularly receives calcium-rich foods is important.

Group 5: Sunlight, Fish And Eggs

Examples Of Foods: 

Think regular exposure to sunlight, fatty fish (salmon, tuna, sardines, mackerel or barramundi) and egg yolks.

Essential Nutrients Provided:

Vitamin D which helps the body absorb calcium and plays an important role in healthy bones, teeth and muscles.

Getting Healthy Sun Exposure:

In Australia, we must balance the risk of skin cancer from too much sun exposure with maintaining adequate vitamin D levels. 

When the UV Index is 3 or above (such as during summer), you can maintain adequate vitamin D levels just by spending a few minutes outdoors on most days of the week.

When the UV Index falls below 3 (in late autumn and winter), you can spend time outdoors in the middle of the day with some skin uncovered. 

Sun protection is recommended when the UV Index is 3 or above, or when spending extended periods of time outdoors. Learn more about how much sun we need from the Cancer Council.

Signs Of Deficiency: 

Severe vitamin D deficiency can affect bone health and may cause symptoms such as muscle weakness or bone changes. If you're concerned about vitamin D, speak with your GP.

Group 6: Colourful Fruits And Veggies

Examples Of Foods: 

Think all the colours of the rainbow including orange (pumpkin, sweet potato, mango & carrot), purple/blue (beetroot, blueberries & blackberries), green (broccoli, zucchini & kale), white (pear, potato & cauliflower) and red (tomatoes, raspberries & strawberries).

Essential Nutrients Provided:

Eating a rainbow of fruits and veggies helps bub receive a variety of vitamins, minerals, fibre and antioxidants that support healthy growth, immune function and the protection of cells.

Find out more about the nutritional benefits of the different coloured fruits and vegetables in our blog.

Signs Of Low Intake: 

A limited diet in fruits and veggies can increase the risk of missing important nutrients such as fibre which can lead to constipation.

Take-Home Message

Think about offering variety rather than perfection in order to meet bub’s essential nutrient needs. That is, across the day and week, aim to include foods from each of these 6 groups in age-appropriate textures and portions.

And remember, little ones change appetites, some days they'll eat lots and other days very little. Your job is to offer, while allowing bub to decide how much they eat.

If you're concerned about your child's growth, appetite or nutrient intake, speak with your GP.

Let Us Help You Meet Bub’s Essential Nutrient Needs!

Our Iron-Rich Bundle and Protein Bundle make creating nourishing meals a breeze. They are packed with essential nutrients including iron, zinc and protein and a taste bub will fall in love with!

Iron-Rich Bundle:

Protein Bundle:

Adding healthy fats to bub’s diet can also be made simple and easy using our Australian Salmon and Barramundi Puree Cubes, Salmon Lentil Patties and Tree Nut Maintenance Mix!

When it comes to wholegrains, it doesn’t have to be complicated. Our Olive Green Organics wholegrain range features quinoa, rice and veggies and are ready in minutes!

Finally, top things off with our 100% Australian fruit and veggie purees. Blast frozen to lock in freshness, colour and nutrients!

Let Nourishing Bubs help you get nourishing little spoonfuls into bub and provide the key nutrients that their growing little bodies need!

FAQS

Q1. What are iron-rich foods for babies?

Iron-rich foods for babies include beef, lamb, liver, chicken, seafood and legumes such as beans, chickpeas and lentils. These foods provide iron, zinc and protein, which support brain development, healthy red blood cells, immunity, muscles, bones and tissues.

Q2. Why is iron important for babies from 6 months?

Iron is important from around 6 months because bub’s iron stores start to deplete and breastmilk or formula can no longer meet bub’s increased iron requirements. Iron supports brain development, healthy red blood cells, immunity, focus and learning.

Q3. What nutrients for baby growth should parents focus on?

Key nutrients for baby growth include iron, zinc, protein, healthy fats including omega-3 fatty acids, carbohydrates, calcium, vitamin D, fibre and antioxidants. Offering foods across the six food groups mentioned above helps bub receive a variety of nutrients for growth, development, learning and play.

Q4. Why are zinc-rich foods for toddlers and babies important?

Zinc supports healthy growth and development, immune function, wound healing, taste development and appetite signaling. From around 6 months, zinc requirements increase because babies are growing rapidly and need zinc to build new cells, fight illness and support their developing senses like taste.

Q5. Why are omega-3 fatty acids important for babies?

Omega-3 fatty acids support energy, healthy brain and eye function, healthy little hearts and bub’s immunity. Since omega-3 fatty acids can’t be made by the body, bub needs foods that contain them, such as oily fish, walnuts, chia seeds and flaxseeds.

Q6. What are the six food groups that help meet bub’s nutrient needs?

The six food groups include group 1 (red meats, chicken, seafood & legumes), group 2 (oily fish, nuts & seeds), group 3 (wholegrains), group 4 (dairy and calcium-fortified plant options), group 5 (sunlight, fish and eggs) and group 6 (colourful fruits and veggies). Together, they help provide the essential nutrients for bub’s healthy growth and development.

References