In the first few weeks, when your baby starts BLW ), they will be in a phase of discovery . Your little one will only nibble on a few foods , so there's no need to worry about creating a perfectly balanced plate. The most important thing, throughout your baby's weaning process, is to offer healthy, high-quality foods .
Good eating habits are established from a very young age, so offer your baby fruits and vegetables whenever possible. The fresher they are, the better their quality and flavor!
Little by little, and depending on the baby (it can happen quickly for some and take longer for others!), the baby's plate will look more and more like the parents' : a balanced plate composed of portions from the various food groups.
What are the food groups?
A balanced diet is not built in a single day or a single meal. It is built day after day , depending on the variety of foods offered.
Foods are classified into 5 food groups :
- fruits and vegetables
- starchy foods
- meats
- fats
- dairy products
Each food group is important and provides different elements that our body needs . That's why, every day, we should include each food group in our plate and in our baby's (once they have passed the discovery phase), with proportions specific to each group.
Fruits and vegetables
Vegetables should make up the majority of the plate (at least half). They are included at lunch and dinner , and seasonal vegetables are preferred .
As for fruit , it should be included in at least one or two meals .
Starchy foods
Along with vegetables and fruits, they are among the basic elements of a diet ! It is therefore important to offer them at every meal .
We think about varying our pleasures thanks to the wide range of choices available to us:
Potatoes, semolina, rice, polenta, pasta, quinoa, bulgur, lentils, chickpeas, bread…
Meat, fish and eggs
Animal proteins provide the iron that a baby needs to build its body. However, it only needs a very small amount .
Health authorities recommend the following quantities:
1 year
10g/day (1 teaspoon or 1/4 of an egg)
2 years
20g/day (2 teaspoons or 1/2 an egg)
3 years
30g/day (3 teaspoons or 1 egg)
A baby's nutritional balance is achieved over a week , so don't panic if you exceed the recommended portions in a single day! It's much easier to adjust their menu over a week than daily: if baby eats a little more animal protein one day, you adjust and reduce the quantities the following day.
As with everything, the ideal is to vary your sources of animal protein as much as possible . We tend to eat too much meat relative to our needs; the recommendations are as follows:
Meat
2 or 3 times a week
Fish
twice a week
Egg
1 to 2 times per week
Also consider legumes, which are a great plant-based alternative providing just as much iron for your baby!
To learn more about " Animal Proteins ", check out our article!
Fats
Fats are essential for a baby's healthy brain development . Therefore, they should be included in every meal. Opt for , cold- pressed oils But most importantly, offer as much variety as possible !
Olive oil, rapeseed oil, sunflower oil, linseed oil, grapeseed oil, coconut oil, walnut oil, sesame oil… Here are so many choices available to you!
Want to learn more about " Fats and babies "? Check out our article.
Dairy products
Until your baby is 3 years old, dairy products will remain an essential part of their diet .
Remember to vary the types you give your baby: milk, yogurt, cheese, etc.
And what about dessert?
To finish the meal, we offer the baby a portion of fruit and a dairy product .
Example: yogurt with pieces of strawberries and blueberries
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