When your little one turns 10 months old, he has probably found his favourite foods. However, it is important that you continue to introduce new textures and flavours into the diet to establish healthy eating habits that will last a lifetime.
Variety of Foods
By 12 months of age, your baby can start eating nutritious home-cooked family meals. It is essential that your child is provided with a wide range of nutritionally rich foods to maintain balanced and sufficient nutrition. The basic food groups are:
- Grains: bread, cereals, rice, pasta, etc.
- Fruits, vegetables, and legumes/beans
- Dairy: milk, yoghurt, cheese, and/or alternatives
- Protein: lean meat, fish, eggs, nuts, seeds, tofu, and beans/legumes
- Essential oils and fats: nuts, fish, eggs, chicken, beef, olive and canola oil, and avocados
Note: Choking is a risk with hard foods. Whole nuts, raw carrots, or apple pieces should not be given to kids under the age of 3 years.
The 5 Basic Food Groups
1. Grains
Grains provide carbohydrates for energy. Choose nutrient-rich options like:
- Wholemeal and wholegrain bread
- High-fiber cereals
- Brown rice and wholegrain pasta
- Couscous and polenta
- Savoury wholemeal biscuits
2. Fruits and vegetables
These are packed with vitamins, minerals, and fiber. Include a colorful variety daily in meals and snacks. Starchy vegetables like potatoes, yams, and sweet potatoes can also serve as carbohydrate sources.
3. Dairy and alternatives
Dairy products provide calcium for strong bones and teeth, plus beneficial probiotics. Options include:
- Milk (after 12 months)
- Plain yogurt
- Cheese
- Dairy alternatives, if needed
Important: Regular cow’s milk is not recommended for babies under 12 months.
If your baby still relies on milk feeds during this stage, compare our follow-on and toddler formula range for age-appropriate options alongside solids.
4. Protein foods
Essential for growth and development, providing protein, iron, and zinc:
- Meat: Lean beef, lamb, chicken, turkey, pork
- Fish: Various types of omega-3 fatty acids
- Eggs: Versatile and nutritious
- Plant-based: Tofu, legumes, nuts, seeds
Choose lean cuts and remove skin from poultry to limit excess fat.
5. Healthy fats and oils
Fats are crucial for brain development and nutrient absorption. Focus on unsaturated fats from:
- Avocados
- Nuts and seeds (ground for safety)
- Fish
- Olive and canola oils
- Eggs
Limit saturated and trans fats, which offer fewer health benefits.
“Sometimes Foods” to Limit
These foods are high in sugar, salt, or unhealthy fats and should be offered sparingly:
- Chocolate and candy
- Sweet biscuits and high-fat crackers
- Chips and fried foods
- Pastries, pies, and sausage rolls
- Fast food and takeaway meals
- Cakes and ice cream
- Sugary drinks (soft drinks, fruit juice, flavored milk)
Safety Reminder
Choking hazard: Avoid whole nuts, raw carrots, and apple pieces for children under 3 years. Always supervise mealtimes and cut foods into appropriate sizes.
Disclaimer: This guide is for informational purposes only and should not be used to diagnose health conditions or make changes to medical treatments. Always consult with your healthcare professional for advice.
