You may have heard the saying “food before one is just for fun”; it’s a popular phrase that
often circulates among parents.

Katia, is here to share why the above saying isn't accurate. As a mum and a Registered Nutritionist specialising in early years nutrition, Katia feels it’s important to explain why introducing solid foods is about much more than “just fun” 

What is complementary feeding?

When babies reach around six months of age, they enter an exciting new stage of
development known as complementary feeding or weaning. This stage isn’t about replacing breast- or formula milk straight away, but about complementing it by introducing new foods that provide the extra nutrients babies need for healthy growth.

Why do we start at/around 6 months old?

The baby needs to be developmentally ready to start this new phase of his/her life. Showing these characteristically signs of readiness:

1. Good head and neck control - ability to sit up
2. Good hand-eye-mouth coordination
3. Little or none tongue-thrust reflex
4. Interest in looking at others while eating

By six months, your baby’s energy and nutrient needs begin to increase, and while breast or formula milk continues to be a key part of their diet until the age of 1 year, it’s no longer enough on its own. One of the most important nutrients your baby starts to need more of at this stage is iron, essential for growth, brain development, and a strong immune system.

Why does your baby need extra iron?

Babies are born with iron storage that starts to diminish at/around 6 months and breast or
formula milk are not able to fulfill these extra requirements alone. That is the reason why
solids come to the rescue.

Iron has lots of function in our body:

Transport oxygen: iron is fundamental to make red blood cells which are responsible for
transporting oxygen around the body. This is vital to support your child’s ability to grow and learn.

Immune response: this is key to fighting infections.

Iron is so important in babies and young children as they grow and develop quickly, including their brains.

Signs of iron deficiency

An iron deficiency can lead to symptoms such as tiredness, shortness of breath, palpitation, headaches, pale skin, loss of appetite, developmental delays, loss of concentration, and sensitivity to cold. If you’re ever concerned, always speak to your GP or health visitor for advice and, if needed, a simple blood test.

What are the foods that contain iron?

Iron can be found in a variety of foods and these can be grouped in two main categories:
heme and non-heme sources.

Heme sources of iron:

Heme sources of iron are all those foods that come from animal sources so here we have
red meat, poultry, eggs, liver (note: liver is NOT suitable for babies under one and/or
pregnant women) and fish but in much less quantity compared to red meat and poultry.

Non-heme sources of iron:

Non-heme sources of iron are plant-based (green leafy vegetables and pulses). Some
examples are: nut butter, quinoa, dark leafy vegetables, lentils, beans, dried fruits, tofu,
tahini paste, nutritional yeast. Non-heme iron is much more difficult to absorb and that’s why if you are following a vegetarian/vegan diet you may need to eat a little extra of these or pair it with Vitamin C.

Fortified sources of iron:
Breakfast cereals, bread, flour and formula milk.

Food pairing

The most incredible thing about food is that different types of food can help each other out and this is the case of food sources of iron and food sources of vitamin C. But what do I mean by “they can help each other out?” I am going to explain it to you in a minute.

When we pair a food containing vitamin C with a food containing iron, the vitamin C
enhances the iron absorption in the body. Vitamin C is found in a wide variety of fruits and
vegetables.

Good sources are:
● Citrus fruits (oranges, lemon, clementines..)
● Peppers
● Berries
● Broccoli
● Brussel sprouts
● Potatoes
● Kiwi
● Tomatoes

Do not overcook foods containing vitamin C as this can be lost due to the heat.

Examples of Iron + vitamin C food pairing 

Hummus: chickpeas (non-heme iron source) + lemon juice (vitamin C)
Breakfast cereals + fruits: fortified source of iron + vitamin C
Spinach salad with a drizzle of lemon
Main meal (lentil, meat etc) with a fruit salad

Foods that inhibit iron absorption

However there are also foods that counteract iron absorption and therefore we need to be
careful. These are: Teas, coffee, fizzy drinks, large quantities of dairy foods, high fibre cereals.

How much iron does my baby need?

Daily iron requirements (RNI’s*) for children 0 to 6 years old. Age Daily Iron requirement:

0-3 months - 1.7 mg/day

4-6 months - 4.3 mg/day

7-12 months - 7.8 mg/day

1-3 years - 6.9 mg/day

4-6 years 6.1 mg/day

*RNI = Reference nutrient intake. The amount of a nutrient that is enough, or more than
enough for most infants and children

What does this mean in terms of quantity of food?

We should aim to offer an iron rich food at each meal time therefore 2-3 times a day
(breakfast, lunch and dinner). Little ones that follow a vegetarian/vegan diet may need a little extra aim to 3 times per day. Offering a source of iron at each meal or with their snacks when they are above 1 year of age (no snacks required before 1 year) ensures that your baby has plenty of opportunities to introduce a food rich in iron.

My top tips to include iron rich foods in your baby/child diet

1. Add nut butter or grind nuts in your baby’s porridge (of course if no nut allergy
present)-do not serve whole nuts- choking hazard.
2. Nut butter thinly spread on toasted bread (of course if no nut allergy present)
3. Yeast extract thinly spread on toasted bread
4. No sugar, no honey breakfast cereals with citrus fruits of the side
5. Rice or pasta with lentils or chickpeas (flattened or blended chickpeas to limit risk of
choking)
6. Frittata with spinach inside
7. Boiled eggs
8. Hummus spreaded (if no sesame allergy) on toasted bread or served with some
veggies sticks (serve appropriately depending on age - soft enough that can easily
break between thumb and index fingers)
9. Pasta with beef ragu
10. Pasta/stir fried noodles with tofu
11. Beans and potatoes salad
12. Chicken strips with squeeze of lemon, mixed vegetables and flatbread and/or
wholegrain rice.

Make sure food is served to babies/kids with the right texture, size and shape, according to your baby’s age, to limit the risk of choking. Do not leave your child unsupervised at all
times.

Does my baby need an iron supplement?

The only supplements that your baby needs are vitamin A, C and D only if they are
exclusively breastfed. Avoid giving this combination or vitamin D if your baby is having more than 500 ml of formula per day.

As long as your baby is having a well-balanced and varied diet there is no need to add iron as a supplement.

Always keep an eye on your baby and if you see any signs of a suspected iron deficiency
anaemia ask your GP to run some tests.

In certain cases, as your baby follows a restricted diet due to allergies or other reasons, your healthcare provider may give you additional supplements to avoid any deficiencies. Always speak to your health visitor or GP before giving any supplement to your baby. Unnecessary supplementation can have side effects and should always be guided by a healthcare professional.

Discover more about Katia, a Registered Public Health Nutritionist (RNutr) with the Association for Nutrition (AfN) specialised in weaning and fussy eating.

Originally from Italy, I have called London home for the past 12 years. I am mum to Sofia and Filippo.

She holds a BSc (Hons) in Human Nutrition and an MSc in Nutrition for Global Health from London School of Hygiene and Tropical Medicine.

She has worked in Nutritional Epidemiology at Imperial College London for the past 7 years and after the birth of her daughter she decided to shift her career and become a freelance nutritionist.

Follow her @thebabynutritionist_ for more tips on child nutrition.
Website: https://www.thebabynutritionist.com/getintouch