You’ve welcomed your sweet one into this world, and knowing what is best for your baby nutritionally can feel overwhelming.
In the first five to six months of life, babies get all of their necessary nutrients from breast milk or formula which contains protein, carbohydrates, fat, and water needed for the baby’s development. When breastfeeding, it’s important to remember to take care of yourself as well; the quality of your breast milk depends on your nutrition, so feed yourself balanced meals with lots of healthy fats, protein, and carbohydrates.
FAT
Fat is very important for the development of infants. Babies need much more fat per body weight than adults. Infants from birth to 12 months need about 30 g of fat per day, whereas the average adult consuming 2000 calories per day needs about 60 g of fat. This is because fat provides 50 percent of energy for babies, and is necessary for the absorption of important vitamins, such as vitamins A, D, E and K. Fat also helps with babies’ brain and nerve development, hormone, eye, and hair health, and skin development.
Don’t restrict your baby’s healthy fat sources when introducing food into their diet. Some great sources of fat are avocados, egg yolks, olive oil, nut and seed butters (unsweetened), cheese, and full-fat yogurt.
“Protein can be found in many different food sources, including meat, dairy, eggs, seafood, beans, lentils, and tofu.”
PROTEIN
We need protein to build tissues, hormones, antibodies for the immune system, and energy. Infants from birth to six months need about 9 g of protein per day, whereas infants from seven to 12 months require about 11 g per day.1 Adequate protein is found in breast milk or formula for the first few months of life. After that, protein sources should start to be introduced. Protein can be found in many different food sources, including meat, dairy, eggs, seafood, beans, lentils, and tofu. For reference, 11 g of protein can be attained through less than a ¼ chicken breast or two eggs. The most important thing to remember when it comes to protein is variety. Not all protein sources contain all amino acids, so it’s best to use various sources throughout the week to ensure your baby attains all the essential amino acids.
CARBOHYDRATES
Carbohydrates are necessary for the other 50 percent of energy requirements for babies. Babies from birth to six months require about 60 g of carbohydrates per day, which are also attained through breast milk or formula. Older infants (7–12 months) typically need about 95 g of carbohydrates per day.1 Once you introduce food source carbohydrates, choosing complex carbs such as fruit, vegetables, beans and pulses, and whole grains is best. Complex carbohydrates provide fibre as well. Ideally, we should avoid giving babies refined, processed foods/sugars for as long as possible.
FIBRE
In the first six months of life, infants don’t require fibre. This is why their bowel movements are typically very soft and mushy. Once food introduction begins, a bit of fibre is important for the development of a healthy gut microbiome.
IRON
Infants typically have enough iron to last them up to six months, but after that, it’s necessary to find other sources through food. Iron is necessary for making hemoglobin, which is the protein that makes your blood red. Hemoglobin carries oxygen through your blood and delivers it to different tissues throughout the body, which is important for energy and proper health.
VITAMIN D
Vitamin D is necessary for many operations in the body, including immune function, proper skin development and maintenance, and maintaining healthy hormone levels and bones. Canadians don’t get enough vitamin D through sunlight alone, so supplementation is often suggested. For newborns, 400 IU of additional vitamin D is recommended.
CALCIUM
Calcium is a mineral that gets talked about a lot! We all know calcium is needed for bone development, but it’s also for nerve and muscle development too. Vitamin D is needed for calcium to be used adequately in the body, so ensure vitamin D is being supplemented. Dairy is a great source of calcium, but it’s not the only source. You can also get calcium from dark leafy greens, tofu, edamame, almonds, plant milk, canned fish (with the bones—they’re soft and edible), and goat’s milk products.
FOOD INTRODUCTION
Food introduction is a lot simpler than you may think. Just start by giving your baby a simplified version of what you’re eating. Introduce one type of food at a time to assess for allergies or sensitivities. It doesn’t matter what their first food is—it can be anything you choose, even peanut butter. Giving common allergens early on can help to avoid allergies later.2
Note: Babies under one should not consume honey, due to the risk of infant botulism.
WATER
Babies do not need water until food introduction. It’s important to not water down breast milk or formula, as this can affect nutrient values. Once you start food introduction, offering cups of water at meals is typically sufficient. Shy away from juices and pop; these have little to no nutrition and may cause your baby to dislike drinking water as they grow older.
Nutrition for infants can seem daunting, but really, it’s quite simple—focus on a variety of whole foods with complex carbohydrates, protein, and healthy fats, and your little one will be well on their way to healthy outcomes.
For references visit ecoparent.ca/TWF/SPRING23
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