Complementary foods should provide sufficient energy, protein and micronutrients to cover a child’s energy and nutrient gaps so that together with breast milk, they meet all his or her needs. The largest gap is for iron, so it is especially important that complementary foods contain iron, if possible from animal-source foods such as meat, organs, poultry or fish. Pulses (peas, beans, lentils, nuts) fed with vitamin C-rich foods to aid iron absorption provide an alternative, but they cannot replace animal-sourced foods completely.
Good complementary foods are rich in energy, protein and micronutrients (particularly iron, zinc, calcium, vitamin A, vitamin C and folate).
The basic ingredient of complementary foods is usually the local staple. Staples are cereals, roots and starchy fruits that consist mainly of carbohydrates and provide energy. Cereals also contain some protein but roots such as cassava and sweet potato, and starchy fruits such as banana and breadfruit, contain very little protein.
A variety of other foods should be added to the staple every day to provide other nutrients. These include:
• Foods from animals or fish are good sources of protein, iron and zinc. Animal liver provides vitamin A and folate. Egg yolk is a good source of protein and vitamin A, but not of iron. A child needs the solid part of these foods, not just the watery sauce.
• Dairy products, such as milk, cheese and yoghurt, are useful sources of calcium, protein, energy and B vitamins.
• Pulses – peas, beans, lentils, are good sources of protein, and some iron. Eating sources of vitamin C (for example, tomatoes, citrus and other fruits, and green leafy vegetables) at the same time helps iron absorption.
• Orange-coloured fruits and vegetables such as carrot, pumpkin, mango and papaya, and dark-green leaves such as spinach, are rich in carotene, from which vitamin A is made, and also vitamin C.
• Fruits such as many fresh vegetables and fruits, such as broccoli, green and red peppers, cauliflower, lemon, cabbage, pineapples, strawberries, and citrus fruits.
• Fats and oils are concentrated sources of energy, and of certain essential fats that children need to grow.
Vegetarian (plant-based) complementary foods do not by themselves provide enough iron and zinc to meet all the needs of an infant or young child aged 6–23 months. Animal-source foods that contain enough iron and zinc are needed in addition. Alternatively, fortified foods or micro-nutrient supplements can fill some of the critical nutrient gaps.
Fats, including oils, are important because they increase the energy density of foods, and make them taste better. Fat also helps the absorption of vitamin A and other fat-soluble vitamins. Some fats, cod liver oil, linseed, etc. also provide essential fatty acids. Other sources include coconut, sunflower, olive, avocado oil. Fat should comprise 30–45% of the total energy provided by breast milk and complementary foods together. Fat should not provide more than this proportion, or the child will not eat enough of the foods that contain protein and other important nutrients, such as iron and zinc.
Sugar is a concentrated source of energy, but it has no other nutrients. It can damage children’s teeth, and lead to overweight and obesity. Sugar and sugary drinks, such as soda, should be avoided because they decrease the child’s appetite for more nutritious foods. Tea and coffee contain compounds that can interfere with iron absorption and are not recommended for young children.
How Do I Start Solid Foods?
You can offer your baby a range of foods, as long as they can manage them. A lot of parents begin with purees, but this isn’t essential. From around six months onwards, your baby can use their fingers and hands to bring food to their mouth, and this ‘baby-led’ weaning approach is a good way of helping them learn the connection between taste, appearance and texture.
• Wash your hands and your baby’s hands before each feeding or meal.
• When introducing each new food, start with only one or two tablespoons to make sure the food agrees with your baby. Gradually increase the amounts according to your baby’s appetite over time.
• Start with low-allergenic foods such as single-grain baby cereals like rice, cereal, and maize, millet or sorghum porridge. Follow this with vegetables and fruits and then meats.
• Offer only one new food at a time. Be patient with new foods. Do not force new foods. If they turn down food, wait a few days and try again. Sometimes a baby may need to try a food 10 or more times before they know that they like it.
• Throw away any leftover food which either your baby or your baby’s spoon has touched. This helps to keep your baby’s food safe.
• Let your baby take the lead with eating. Remember, it is your job to provide the food and it is his/her job to eat the food.
• Let your baby open his/her mouth before you feed them.
• Let your baby touch their food – in the dish or on the spoon. Allow him/her to feed him/herself with their fingers as soon as the baby shows an interest.
