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At a glance: first foods and beyond

First foods

Carrot and potato
Squash and potato
Parsnip and swede
Broccoli and carrot
Beetroot and potato
Marrow + potato


Stewed pear/apple+ baby rice/semolina
Mashed banana + greek/natural yoghurt/fromage frais
Porridge and prunes


Fish + pasta + cauliflower + parsley sauce
Chicken + mashed potato + broccoli
Pork + apple + potato + broad beans
Lamb + dried apricots + pasta + peas
Minced beef/lamb + tomato + carrot + rice

IF VEGETARIAN, substitute meat/fish for red lentils, tofu or black eyed/kidney beans

This provides a very simple guide to what makes up a balanced diet, particularly for children:

1. Large quantities of starchy carbohydrates  such as rice, pasta, wholemeal bread and potatoes to give long lasting energy. Whole grains are broken down more slowly and so provide a steady release of energy, rather than the energy 'rush' your child may get after eating refined flours eg. White bread, followed by the grumpy 'comedown' period.

2. Large quantities of fruit and vegetables which provide many of the vitamins and minerals our bodies need to develop properly and function as well as possible.

3. Some calcium rich foods such as dairy products. If your child is intolerant to dairy products, it is essential that he/she gets adequate calcium from other foods. Consult your doctor.

4. Some protein such as meat, fish, eggs, nuts, beans and pulses.

5. Very little fats, oils, cakes, and sweets.