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Vegetarian
I know many vegetarians who have successfully weaned their babies on a vegetarian diet. There are just a few things you need to keep in mind if you’re planning to do so. A vegetarian diet is often higher in fibre and contains less energy-dense foods. This means that young children may not have the appetite to eat enough to provide all the nutrients they need and so a little bit more planning can be required. To keep everything in check nutritionally, focus on giving your baby lots of variety, so things like dark green vegetables (e.g. Blueberry, Apple and Spinach purée – see here), beans and lentils (e.g. Squash and Red Lentil purée – see here) dairy and eggs (e.g. Tomato Quinoa Bowl – see here) and some dried fruit, too, such as apricots, figs and dates. It’s also helpful to know that vitamin C helps the body to absorb iron, so try to regularly include some fruit or veggies, in which it’s found in abundance.
Vegan
Weaning a baby on a vegan diet does require a little more planning but many of the points above still stand, and it is possible for a baby to get all the nutrients he needs from a balanced and varied diet. Energy density of food can be a concern as vegan food is often high in fibre but not very energy dense. Foods such as hummus, tahini, bananas, nut or seed butters (see here) dried fruit, nutritional yeast and fortified (unsweetened) milk make great additions but it does all come back to balance and variety. It is worth being aware of the key micronutrients mentioned here as well as vitamin B12 and iodine, and perhaps considering the supplements mentioned here, as well as seeking advice from a qualified dietician.
INTRODUCING FOODS GRADUALLY
According to NHS guidelines, there are some foods that should be avoided altogether for the first year of life for different reasons.
FOODS TO AVOID IN THE FIRST YEAR
Cow’s milk as a main milk feed
While cow’s milk can be given during weaning as part of a meal, it shouldn’t take the place of your baby’s usual milk during the first year as it doesn’t contain all the essential nutrients your baby needs for this important stage of development and for protection against illness. So stick to breast milk or formula for the first year. They contain all the essential nutrients your baby needs to grow properly. Should you choose to stop breast feeding, there is no advantage to moving to follow-on milks. From 12 months infants, provided they are healthy, should be eating a wide variety of foods and this will be their main source of nutrients. They should also be drinking around 400ml/14fl oz of whole animal milk (either cow, goat or sheep’s milk), or a suitable substitute.
Raw eggs and other uncooked foods
You can give your baby eggs, but ensure that both the white and yolk are cooked solid. Don’t forget, too, that some pre-packed foods contain raw eggs, so do read any labels carefully to avoid these. In general, any unpasteurized food should be avoided during the first year as it can cause food poisoning. Meat and fish should always be well cooked.
Low-fat foods
Low-fat products should be avoided during the first year as they will probably not be energy dense enough for your baby’s nutritional needs.
Fibrous foods
Foods that are too fibrous and limit the absorption of some minerals, such as bran-based cereals and breads, should be avoided during the first year. High-fibre foods, such as whole grains, should only be given in small quantities.
Whole nuts and seeds and other hard foods
The latest NHS advice is to avoid giving a baby under five any whole nuts to avoid choking. It’s also best to avoid giving young children chunks of hard food, such as apple or cheese, as these are also a potential choking hazard. Once your baby is six months old and you are sure there is no immediate family history of food allergies, or eczema, asthma or hay fever, then you can introduce some ground nuts or nut products like peanut butter into your baby’s diet, one by one, but take medical advice if you’re unsure.
Shellfish and certain other fish
The super omega-3 fats found in fish are very beneficial to health. But be wary of some fish. Shark, marlin and swordfish contain high traces of mercury, which can damage an immature nervous system, so avoid those completely. And shellfish carry a higher risk of food poisoning, so it’s best to steer clear of those, too, for the first year. There are plenty of other, safer fish options to try for the moment – just make sure to remove any bones!
Liver and liver products
Liver and liver products such as liver pâté should not be given during the first year as they contain high levels of vitamin A, which can be harmful to your baby. Once your baby is 12 months old you can give them up to once a week.
Early weaning
If parents choose to introduce food before six months, then they should also exclude wheat and gluten in cereal foods such as bread and pasta, as well as eggs, nuts, seeds, liver, fish, shellfish and cow’s milk or other dairy foods.
FOODS TO AVOID IN THE FIRST YEAR AND BEYOND
Rice milk
Traces of arsenic have been found to exist naturally in rice milk. The official advice is not to give it to children under the age of five. If your child has a dairy intolerance, other milk alternatives are available after your child is a year old. Just be sure that whatever milk you give your little one is fortified with the relevant vitamins and minerals his growing body needs. And check that it is unsweetened and not rice based.
Salt
Too much salt is detrimental at any age, but particularly for babies and small children as their underdeveloped kidneys can’t process an excess of salt. As a rule, the family chef should leave seasoning out of home-cooked meals. Adults can always add their own at the table. Be aware that there are some everyday store-cupboard ingredients that are very high in salt but which may not be immediately obvious, such as stock cubes, gravy granules and soy sauce. Supermarkets do low-salt, baby-friendly alternatives to a lot of these, so have a look. And have a go at making your own salt-free stock! (See here.)
Processed foods
Meat products such as sausages, burgers and chicken nuggets are standard fare for family meals, but unless you get these foods direct from a reputable butcher and can be sure the meat content is high, you have no idea what’s really in them. As with other processed foods, there is a high chance that they will be full of salt, sugar and a myriad other detrimental additives and food colourings. Where possible, steer clear!
Refined sugar and artificial sweeteners
Sugar seems to be the number-one enemy today and there’s no doubt in my mind that it can spark a change in children’s behaviour. An excess of sugar, whether in the form of ‘natural’ sugar or artificial sweeteners, is linked to obesity, diabetes and heart problems. There are two types of sugars: naturally occurring ones found in whole fruit, vegetables and milk-based products, and free sugars, which are added to things like honey, syrups and fruit juices. The naturally occurring sugars are a good source of vitamins, minerals and fibre for your little one but just remember that habits are formed at a young age – if you’re feeding them lots of sugary things, they’ll develop a sweet tooth. There’s nothing wrong with a little chocolate now and again, but moderation is key! And make sure to watch out for drinks such as fruit juices and squashes, which often contain huge quantities of sugar.
Artificial sweeteners should be avoided altogether – partly because there’s lots of contradictory evidence