Oats

Oats help stabilise blood sugar and help to give long lasting energy. They are also rich in a form of soluble fibre that protects intestinal surfaces and helps to keep the body's cholesterol levels down.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Prunes

Prunes are a good source of instant energy., fibre and iron. They help with constipation as they are natural laxative.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Strawberries

Strawberries contain more vitamin C than other berry fruits. 100g of it will give an adult almost twice the daily recommended amount. They are also a good source of fibre and betacarotene and can help protect the body against cancer.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Tofu

Tofu is soya bean curd made from soya milk. It is a perfect vegetarian source of protein and rich in many nutrients including iron, potassium and calcium. It is a good source of calcium and eating tofu may help to prevent certain form of heart disease and cancer.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Cauliflower

It provides a good source of vitamin C and also contains folic acid and glucostnolates, which are sulphurous compounds that help to protect against certain form of cancer.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

FIsh

Fish is an excellent low-fat source of protein and it is important to encourage a liking for fish earlyon. One of the best fish to introduce to young babies is plaice (flounder) as it purees to a smooth consistency. Fish should be cooked on the same day it is bought to retain its freshness. Cod is high in protein and vitamin B12.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Peas

Peas belong in the SuperVeggie league, being a great source of vitamins A and C, as well as folic acid and Bvitamins.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Frozen Vegetables

Frozen vegetables can be just as nutritious as fresh since they are frozen within hours of being picked, thus locking in vital nutrients. So frozen peas are good even for the youngest member of the family.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Cantaloupe (Rock) Melon

It is the most nutritious variety of melon. It is very sweet and rich in vitamin C and betacarotene.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Apricots

Apricots are a good source of betacarotene and also contain fibre.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Peaches

Peaches provide a good source of vitamin C and the soft flesh is easy to digest.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Broccoli

Broccoli is best steamed or microwaved as boiling in water halves its vitamin C content. If your baby isn't keen on the taste, mix it with a sweet-tasting vegetable like sweet potato, swede or butternut squash (pumpkin).

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Broccoli

Broccoli is a true superfood as it is a great source of vitamin C and also contains betacarotene, folic acid, iron, potassium and anti-cancer phytonutrients.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Bananas

Bananas are full of slow-release sugars, which provide sustained energy. They make perfect portable baby food as they come in their own easy-to-peel packaging. Theya are also good for the treatment of diarrhoea and constipation.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Pears

Pears are one of the least allergenic foods so they make great weaning food.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Papaya (pawpaw)

Papaya (pawpaw) flesh is easy to swallow so it makes ideal weaning food. It is rich in vitamin C and betacarotene. 75g (3 oz) of papaya will provide a young child's daily requirement of vitamin C. Papaya is also high in soluble fibre, which is important for normal bowel function. Papaya also contains enzymes, which aid digestion.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Apple

Apple pureeis very easy to digest, so makes great baby food. In America, the BRAT diet (that is banana, rice, apple and toast) is popular with doctors for the relief of diarrhoea. Pectin, the soluble fibre in apples, also helps fight against constipation.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Sweet Potato

Sweet potato comes in two varieties: orange-fleshed and creamy-fleshed. Both have red skins and both are good sources of potassium, vitamin C and fibre. However I prefer to use the orange-fleshed variet, which is also an excellent source of betacarotene. This helps to prevent certain types of cancer and mops up free radicals.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Butternut Squash (Pumpkin) or Pumpkin

Butternut Squash (Pumpkin) or Pumpkin are easily digested and rarely cause allergies, therefore they make perfect weaning food.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Root Vegetables

Root vegetables make the best weaning food because of their naturally sweet taste and smoothed texture when pureed.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Carrots

Carrots are rich in betacarotene, the plant form of vitamin A, and make excellent weaning food as babies like their naturally sweet taste. Darker, older carrots contain more betacarotene than baby, new caroots.


Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Yogurts

There is alot of hype about good bacteria added to yogurts and drinks as it may help prevent the overgrowth of bad 'bugs' in our large intestines. But many 'live' yogurts contain bacteria that don't make it past the acid in our stomachs. Check that the yogurt contains Lactobacillus or Bifidobacterium.


Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

When Your Child Wants Tidbits

POtato crisps and corn snacks are all right as part of a balanced diet, but choose a variety made with natural ingredients (vegetable crisps are good) and preferably low-salt. Limit your child to three bags a week. Homemade popcorn is lower in fat and higher in fibre than potato crisps and similar snacks.


Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Give Snacks at Appropriate Time

Try to allow snacks only if more than an hour before the next meal so that children will still be hungry at mealtimes. Also try to restrict a snack to at least an hour after the last meal so that children don't get the idea that they can refuse a meal and then get something else to eat shortly afterwards.

Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel

Vegetables in Soup

There is always some nutrient loss when vegetables are cooked, particularly the water soluble vitamins B and C. However, when vegetables are cooked in stock to make soup, the liquid absorbs the water-soluble vitamins and as we end up consuming both the liquid and the vegetables, more of the original nutrient content is retained.


Source of information: Book titled "SUPERFOODS for Babies and Children" by Annabel Karmel