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Healthy Food

for babies
& toddlers
2
Contents

Australian Guide to Healthy Eating.......................................................................... 4


0-6 months............................................................................................................. 5
Recipes 6-12 months.............................................................................................. 6
Recipes 12 months +............................................................................................ 18
Discretionary foods and drinks.............................................................................. 32
Fussy eating.......................................................................................................... 34
Food safety for your family.................................................................................... 36
Healthy for the environment................................................................................. 38
Cooking tips......................................................................................................... 39
Websites............................................................................................................... 42

3
Australian
Australian Guide
Australian Guide to
Guide to Healthy
to Healthy Eating
Healthy Eating
Eating
Enjoy a wide variety of nutritious foods
Enjoy a wide
from these variety
five food of nutritious
groups everyfoods
day.
from
Drinkthese
Enjoy a wide
plentyfive food of
variety
of groups
water. everyfoods
nutritious day. Vegetables and
from legumes/beans
Drinkthese
plentyfive food groups every day.
of water. Vegetables and
legumes/beans
Vegetables and
Drink plenty of water.
legumes/beans
Grain (cereal) foods,
mostly(cereal)
Grain wholegrain
foods,
and/or high
mostly cereal
wholegrain
Grain (cereal) foods,
fibre
and/orvarieties
high cereal
Muesli
mostly wholegrain
fibre varieties
and/or high cereal
Muesli

Polenta
fibre varieties Muesli
Polenta

Quinoa Polenta

Quinoa

Quinoa Fettuccine
Penne Fettuccine
Red kidney
Penne beans
Fettuccine Red kidney
Penne beans
Red kidney
beans
Wheat flakes

Wheat flakes Red lentils Chickpeas

Red lentils Chickpeas


Wheat flakes
Red lentils Chickpeas

Red kidney
beans
Lentils Red kidney
beans
Mixed nuts Lentils Red kidney
beans
Chickpeas Mixed nuts
Lentils
Chickpeas Mixed nuts

Chickpeas

Fruit
Fruit
Lean meats and Fruit
poultry, fish,and
Lean meats eggs,
tofu, nuts
poultry, andeggs,
fish, seeds
Lean meats and
and legumes/beans
tofu, nuts and seeds
poultry, fish, eggs,
and legumes/beans
tofu, nuts and seeds
and legumes/beans Milk, yoghurt, cheese and/or
alternatives, mostly
Milk, yoghurt, reduced
cheese fat
and/or
alternatives, mostly
Milk, yoghurt, reduced
cheese fat
and/or
alternatives, mostly reduced fat
Use small amounts Only sometimes and in small amounts
Use small amounts Only sometimes and in small amounts
Use small amounts Only sometimes and in small amounts

4 Commonwealth of Australia
For the first six months of life, all your baby
needs is breast milk. Breast milk provides all
the nutrients your baby needs, protects against

0-6 months
infection, is easily digested and changes to suit
the needs of your baby. No other milks, food or
drinks are needed.
Continue to give your baby breast milk for the
first 12 months or for as long as you and your
baby desire.
If you stop breastfeeding before your baby is 12
months old, an infant formula should be used
until 12 months. See page 37 for information
on safe bottle feeding.

Support
If you need support or more information about
breastfeeding talk to your Child and Family
Health Nurse, Lactation Consultant or contact
the Australian Breastfeeding Association.
See page 42 for website details.

Age (years)

0 1 2
5
6-12 months

See page 40
for some more
cooking tips!

Age (years)

0 1 2 3
6
WHEN WILL MY BABY BE
READY FOR SOLID FOODS? HOW DO I START?
Most babies are ready for solid foods around six Start with small amounts of iron-enriched
months of age. Around this time babies need infant cereal and/or cooked pureed meat,
more nutrients than they receive from breast milk poultry, fish, plain tofu or legumes (e.g.
or infant formula alone, especially iron. lentils, chickpeas and red kidney beans).
Signs that your baby is ready to start solids include: Then offer your baby a variety of foods
from the five food groups that include a
Being able to sit up well with support
range of flavours, for example different
Being able to hold their head up types of pureed vegetables and fruit.

6 months
S howing an interest in food such as watching
you eat and trying to reach for food when you PUREE
are eating
MASHED
eing hungrier and not settling well after a
B
full feed.
MINCED

TIPS CHOPPED
pts on different
> A number of attem
occasions may be need
ed before a new 8 months FINGER FOODS
e up on the first
food is eaten. Dont giv
keep it fun!
12 months
an d
go, keep on trying FAMILY FOODS
ding (or feeding
> Continue breastfee
your baby infant for mula) while
sol id foo ds until your TIPS
introducing
.
baby is 12 months old > Increase and vary food textures to
ba bie s to gag, with
> It is common for help baby develop. Babies adapt
ng, while they
coughing or splutteri quickly moving from pureed and
is is different to
are learning to eat. Th finely mashed foods to lumpy foods.
t a cau se for concern.
choking and is no > Introducing more textured foods
t prevents
However, choking tha reduces the risk of speech problems
emergency, so
breathing is a medical and fussy eating.
ba by unattended
never leave your
while they are ea tin g.
d safety tips.
> See page 36 for foo 7
FOODS TO AVOID
6-12 MONTHS

Avoid foods that Do not give babies Babies should not be Avoid giving babies
babies could choke fruit juice, fruit fed honey or foods with high levels
on such as whole drinks, tea, herbal raw eggs. of fat, saturated
nuts, hard raw fruits teas, coffee, soft fat, added sugars or
and vegetables, drinks or cordial. added salt. Examples
popcorn or other include cakes,
hard foods. biscuits, confectionary
and potato chips.

DRINKS
Breast milk or infant formula should be the main Goats milk and sheeps milk are not suitable for
drinks given to your baby in the first year. babies and should not be given as the main drink
From around 6 months, small amounts of cooled before they are 12 months.
boiled tap water can supplement breast milk or Soy, rice, oat, coconut or almond milks are
infant formula. inappropriate alternatives to breast milk or infant
Do not give babies fruit juice, fruit drinks, tea, formula in the first year.
herbal teas, coffee, soft drinks or cordial.
Some milks are not suitable for babies under
12 months. They may not have enough nutrition
TIP
to meet babys growth and development needs
and they may cause harm to a babys kidney or If you choose soy, rice,
digestive system. oat, coconut or almond
milk after your baby
Cows milk should not be given as the main
turns one, make sure
drink to babies under 12 months, however small
it is calcium enriched!
amounts of full fat milk may be used to prepare
solid foods such as cereals and custard.

8
TIME FOR A CUP PREPARING YOUR
Start to teach your baby to BABYS FIRST FOODS
use a cup from six months. Preparing and cooking food from fresh
Offer cooled boiled tap water, ingredients allows you to offer your baby a variety
expressed breast milk or infant in tastes and textures and is cheaper than using
formula in a sipper cup. commercial baby food.
Once your baby has turned 1 year Do not add sugar, honey or salt.
old, plain tap water is the best drink for toddlers.
Commercial baby foods can be convenient when
travelling, if you are really tired or out of time.
TIPS However, home cooked foods add a wider variety
> Avoid using non-spill cups with valves as of tastes and textures.
they encourage your baby to suck, rather Prepare extra food and freeze into portion sizes
than learn to sip and drink. in ice cube trays. Once frozen, remove from tray
> Feeding cups can be sterilised the same and store in a sealed labelled freezer bag for up
way as bottles until 12 months of age. to three months.

KITCHEN EQUIPMENT TO
PREPARE YOUR BABYS FOOD

TIP See page 34 for ideas on creating happy meal times.

9
Meat Puree 1-2
RECIPES 6-12 MONTHS

Ingredients: SERVES
50-60g chicken, lean beef, veal or lamb (finely chopped
or minced)

1. Place meat in a small saucepan with a small


amount of water.
2. Bring to the boil, reduce heat and simmer
gently until meat is tender (about 30 minutes).
3. Drain excess water, reserving one tablespoon of
cooking liquid.
4. Allow to cool and puree with reserved cooking

Fish Puree
liquid.
TIP
1-2
Ingredients: SERVES
Use meat from the family
meal to puree or grate. 1 fillet of fish, boneless
2 tablespoons of mashed potato

Fruity Tofu
1. Place fish in a steamer or saucepan with a small
1-2 amount of water. Cover and cook gently until
Ingredients: SERVES fish is tender.
1 x 3cm square of soft tofu 2. Mash fish with a fork or puree.
2 x dried apricots, soaked in a tablespoon of boiling water 3. Add mashed potato and combine.
1/3 banana TIPS
> Prepare extra food and freeze into portion
1. Place all ingredients in a bowl. sizes in ice cube trays. Once frozen, remove
2. Puree until smooth. from the ice cube tray and store in a sealed
labelled freezer bag for up to three months.
TIP
> Use a small can of tuna or salmon in spring
Tofu combines well with fruit or vegetables.
water instead of a fish fillet and mash it with
a fork.

10
Mashed Vegetables
Ingredients:
Choose any vegetable that is in season or on special!

1. Steam, microwave or boil until soft.


2. Allow to cool, then mash.
3. Add cool, boiled water, breast milk or infant
formula to get desired consistency.
Try mashing combinations of vegetables for
different tastes and textures:
> Carrot and pea
> Orange sweet potato and spinach
> Carrot and cauliflower
> Zucchini and potato
> Orange sweet potato and green beans
> Broccoli and carrot
> Carrot and pumpkin
> Parsnip, orange sweet potato and spinach
> Cauliflower and potato
TIPS
> Mix mashed vegetables with an iron
enriched infant cereal.
> Do not add salt, sugar, honey, butter
or margarine.

KEY = ok to freeze = dont freeze

11
Cheesy 1-2
RECIPES 6-12 MONTHS

Scrambled Eggs
SERVES

Ingredients:
2 eggs
cup milk
1 teaspoon margarine
cup grated cheddar cheese

1. In a small bowl, beat the eggs and milk lightly


with a fork.
2. Melt the margarine in a small saucepan or non-
stick fry pan over medium heat.
3. Pour egg mixture into pan and cook, stirring
until egg is almost set. Add in cheese and stir
through to melt.
TIP
Add vegetables like steamed spinach, grated
zucchini, creamed corn, chopped tomatoes
or mushrooms.

Lentil Puree 2-4


TIPS Ingredients: SERVES
> Lentil puree can be mixed with mashed cup red or brown lentils or use canned lentils for
vegetables or a small amount of fresh or quicker cooking
frozen spinach that has been steamed.
> Try pureeing other canned, ready to eat 1. Place lentils in a saucepan and cover with water.
legumes such as kidney beans or chickpeas 2. Bring to the boil.
with different mashed or pureed vegetables.
3. Reduce heat and simmer until lentils are tender
(red lentils take 20 minutes, brown lentils take
longer and tinned lentils cook in 5 minutes).
4. Drain and mash to desired consistency.

12
Stewed Apple or Pear 1-2
SERVES
Ingredients:
1 apple or pear, peeled, cored and sliced

1. Place apple or pear in a small saucepan with a


small amount of water. SOME TASTY FRUIT COMBINATIONS:
2. Bring to the boil, then reduce heat and simmer > Pear and apricot
until fruit is soft. > Apple and nectarine
3. Drain excess water, reserving one tablespoon of > Banana and paw paw*
cooking liquid. > Pear and kiwifruit
> Apple and apricot
4. Allow to cool and mash with reserved cooking > Banana and mango*
liquid. > Apple and strawberry
TIPS > Apple and peach
> If microwaving the fruit, use only one > Apple and rhubarb
tablespoon of water. > Peach and nectarine
> Banana and kiwifruit*
> Many soft fruits can be mashed without
> Avocado and banana*
any cooking.
*no cooking required

13
RECIPES 6-12 MONTHS

Apricot Porridge 2-4 Semolina 1-2


with fruit
Ingredients: SERVES SERVES
6 dried apricots
Ingredients:
cup (125mL) milk
1 tablespoon semolina (a course granular flour made
2 tablespoons rolled oats
from durum wheat, available in the cereal section of
1 pear, stewed or ripe, peeled, cored and cut into pieces
most supermarkets)
1 banana, sliced
1 cup milk
1 tablespoon stewed or mashed fruit
1. Place apricots in a small saucepan and just
cover with water.
1. Place semolina and milk into a small saucepan.
2. Bring to the boil, reduce heat and simmer until
2. Stir over medium heat for 5 minutes until it
soft (about 5 minutes).
comes to the boil and thickens.
3. Meanwhile heat the milk in another small
3. Spoon into serving bowl and mix with fruit.
saucepan, stir in the oats, bring to the boil,
reduce heat and simmer, stirring occasionally TIPS
for 3-4 minutes.
> Try mixing in stewed apple or pear, mashed
4. Drain and roughly chop apricots. banana, peach or avocado.
5. Combine oat mixture, apricots and pear. > Full cream milk, breast milk or infant
Allow to cool then mash. formula can be used in cooking.
6. Add milk to get desired consistency.
7. Add sliced banana on top.
14
Broccoli/Cauliflower Cheese 3-5
SERVES
Ingredients:
175g cauliflower/broccoli, cut into pieces
TIP
15g margarine
1 tablespoon plain flour Cheese sauce can be used with
different vegetables
150ml milk
50g cheddar cheese, grated

1. Steam, boil or microwave cauliflower/broccoli 4. Add milk slowly, stirring all the time. Continue
until tender, then mash or chop finely. stirring over medium heat until sauce boils and
2. Melt the margarine over a low heat in a thickens.
saucepan. Do not allow to boil. Remove from 5. Take the saucepan off the heat and stir in the
heat, add flour and stir until smooth. grated cheese. Keep stirring until the cheese
3. Return to low heat and cook for 1 minute, has melted and the sauce is smooth.
stirring continuously. 6. Add the cauliflower or broccoli to the sauce.

Vegetable Fingers SERVES


1-2
1. Steam or microwave vegetables until tender.
Ingredients: 2. Allow to cool before serving.
1 carrot, potato or sweet potato, peeled and cut into Serve with mashed avocado, hummus or tzatziki
thin straws or chips (Greek yoghurt-based dip) for dipping.

15
Beef Casserole 4-6
RECIPES 6-12 MONTHS

Ingredients: SERVES
1 onion, peeled and finely chopped
1 tablespoons vegetable oil
225g lean stewing (blade or round) steak, cut into chunks
2 carrots, peeled and sliced
2 medium potatoes, peeled and cut into chunks
4-6 broccoli pieces
1 tablespoon chopped parsley
450mL salt-reduced chicken or beef stock

1. Preheat oven to 180C.


2. Heat oil in a medium saucepan over medium to
high heat. Lightly cook the onion until golden.
Add beef and cook until browned. Place meat,
onions, vegetables and stock into casserole dish
with a lid.
3. Place in the preheated oven and cook until
meat is really tender (about 2 hours). Add extra
stock if necessary.
4. Add broccoli and cook for a further 10 minutes,
then sprinkle with parsley and serve.

Toast Fingers 1-2


SERVES
TIPS
Ingredients: > Spread toast fingers with mashed avocado,
ricotta cheese, hummus, tahini or yeast
1 slice thick wholemeal bread
extract e.g. Vegemite.
1. Toast bread and allow it to cool. > For some children, the crusts may need
to be removed as they can be tough and
2. Cut into three pieces.
difficult to chew.
3. Offer one finger of toast at a time.

16
Pumpkin Polenta Fingers 8
SERVES
Ingredients:
3 cups water 100g cooked mashed pumpkin
1 cup polenta (a course, granular flour made from corn 2 tablespoons parmesan cheese
or maize, also called corn meal) 1 tablespoon oil

1. Bring water to the boil in a large saucepan 4. Spoon mixture into a greased, shallow dish
and slowly add polenta. and refrigerate until set (about 30 minutes).
2. Reduce to low heat. Cook uncovered, Cut into finger shapes.
stirring constantly until polenta is a 5. Heat oil in a non-stick frypan and cook polenta
porridge-like consistency. fingers over low heat to brown and warm
3. Remove from the heat and stir in the before serving.
pumpkin and cheese.

Rice Pudding 2-4 TIPS


> Serve with stewed fruit or pieces of soft
Ingredients: SERVES
fruit like banana or mango.
1 cup cooked rice 1 teaspoon vanilla essence
> Arborio rice or short grain rice cooks softer
1 cup milk - 1 tablespoon sugar and more easily absorbs milk when making
rice pudding.
1. In a saucepan mix together rice, milk and sugar.
2. Stir over low heat until milk is absorbed.
3. Add vanilla.
4. Cool and serve warm or cold.

17
12 months +

Age (years)

0 1 2 3
18
TODDLERS 1-2 YEARS 2-3 YEARS
You can now enjoy your family foods with your Give up the bottle. Bottle feeding for too long
toddler! can lead to tooth decay and ear infections.
Continue breastfeeding for as long as you and Encourage your child to use a cup.
your baby desire. Toddler formulas offer no nutritional advantage for
Full cream milk can now be introduced as a healthy children. Juices are best avoided.
drink. Low fat and reduced fat milks are not Foods with a high risk of choking such as whole
recommended until your toddler turns two. nuts, seeds, raw carrot, celery sticks and chunks of
Dont let your toddler fill up on fluids such as apple should be avoided until your toddler is three.
milk (limit to 500mL per day) as this may Avoid or limit foods with high levels of fat,
decrease their appetite for meals. saturated fat, added sugars and added salt.
Your child can now drink reduced fat milk.

SAMPLE FOOD PLAN FOR 1-2 YEAR OLDS


Meal Food Food group and number of serves
Breakfast Apricot Porridge cup cooked porridge 1 grain (cereal)
Water to drink 2 dried apricots fruit
pear milk, yoghurt, cheese
100ml milk
Morning Yoghurt and fruit cup full fat plain yoghurt milk, yoghurt, cheese
Tea Water to drink 4 small strawberries fruit
Lunch Baked beans on 1 slice grain toast 1 grain (cereal)
wholemeal toast cup baked beans 1 vegetable/legumes
Water to drink
Afternoon Fruit bread/raisin toast 1 slice fruit bread 1 grain (cereal)
Tea Water to drink
Dinner Tuna Mornay 100g canned tuna 1 lean meats, poultry, fish, tofu, eggs, legumes
Water to drink cup corn and zucchini 1 vegetable
cup cooked pasta grain (cereal)
White sauce milk, yoghurt, cheese
Evening Stewed fruit with rice cup stewed fruit fruit
snack pudding cup rice pudding milk, yoghurt, cheese
grain (cereal)
19
SERVES PER DAY FOR 2-3 YEAR OLDS
6-12+MONTHS

Vegetables and legumes/beans 2 A STANDARD SERVE IS ABOUT:


Fruit 1
Grain, mostly wholegrain and high fibre 4 1 1 65 1
MONTHS

CUP MEDIUM SLICE GRAMS CUP


Lean meats, poultry, fish, eggs, tofu, nuts,
RECIPES

1
seeds, legumes or beans
Milk, yoghurt or cheese 1
12

www.eatforhealth.gov.au Commonwealth of Australia


SAMPLE FOOD PLAN FOR 2-3 YEAR OLDS
Meal Food Food group & No of serves
Breakfast Wheat biscuit with milk 1 wheat biscuit 1 grain (cereal)
banana 125ml reduced fat milk milk, yoghurt, cheese
Water to drink small banana fruit
Morning Crisp bread with cheese 3 small wholegrain crispbread 1 grain (cereal)
Tea and tomato 1 slice cheese milk, yoghurt, cheese
Water to drink 3 slices tomato vegetable
Lunch Egg and lettuce 2 slices wholemeal bread 2 grain (cereal)
wholemeal sandwich 1 cooked egg lean meats, poultry, fish, tofu,
Water to drink cup cos lettuce eggs, legumes
vegetable/legume
Afternoon Vegetable fingers with Variety of vegetables e.g. Lightly 1 vegetable/legume
Tea hummus cooked carrot, green beans, zucchini
Water to drink Hummus dip 2 tablespoons
Dinner Stir fry with lamb and 50g lamb strips lean meats, poultry, fish, tofu,
vegetables Mushrooms eggs, legumes
Water to drink Bok choy 1 vegetable/legume
Capsicum 1 grain (cereal)
Hokkein noodles
Evening Fruit and yoghurt cup full fat plain yoghurt milk, yoghurt, cheese
snack small banana fruit

20
Hummus 2
Ingredients: CUPS
400g can chickpeas, drained
1 clove of garlic, peeled and crushed
1 tablespoon lemon juice
cup milk (can use water instead)
cup tahini (a sesame paste available near the jams
and spreads in most supermarkets)

1. Combine all ingredients


2. Mash or puree until smooth

Baked bean pie 4-8 Tomato & 4-8


Lentil Soup
Ingredients: SERVES SERVES
820g canned baked beans
Ingredients:
1 medium zucchini, grated
3 medium potatoes, peeled and chopped 1 tablespoon olive or canola oil
cup milk 1 medium onion, chopped
cup grated cheese 1 clove garlic, crushed
Handful of fresh chives (optional) 1 cup red lentils
400g can diced tomatoes
1. Preheat oven to 180C. 2 tablespoons tomato paste
3 cups salt-reduced vegetable stock or water
2. Place baked beans in a medium-sized
ovenproof dish. Mix in zucchini.
1. Heat oil in a large saucepan over a medium
3. Steam or boil potatoes until soft. Mash heat, add onion and garlic and fry until onion is
potatoes with milk. Stir in chives and spread soft.
potato mixture evenly over baked bean mixture
2. Add lentils, diced tomatoes, tomato paste and
and sprinkle cheese on top.
vegetable stock or water, bring to the boil.
4. Bake for 20 minutes.
3. Reduce heat and simmer for 40-45 minutes,
stirring often, until lentils are soft.

21
MONTHS
MONTHS
6-12
RECIPES 12 +

Fried rice 2-4


Ingredients: SERVES
2 teaspoons vegetable oil small red capsicum, finely chopped
1 spring onion, finely sliced cup corn kernels
1 slice ham, chopped 1 cup cold cooked basmati rice or brown rice
celery stick, sliced 1 egg, lightly beaten
1 small carrot, peeled and finely chopped or grated 1-2 teaspoons reduced salt soy sauce

1. Heat oil over medium heat in wok or non-stick 2. Add the rice and stir fry for 3 minutes or until
frying pan. Add spring onion and ham. Stir fry heated through. Push the rice and vegetables
for 3 minutes or until the spring onion is soft. to the side. Add the egg and cook, stirring until
Add the celery, carrot, capsicum and corn. Stir it is scrambled
fry for about five minutes or until vegetables 3. Mix vegetables and egg together. Pour in the
are tender. soy sauce and stir fry for 1 minute.

22
2-3
Toddler couscous SERVES
Ingredients: 1. Place couscous in a separate bowl. Boil chicken
1 cup salt-reduced chicken stock or unsalted water stock or water. Pour chicken stock or water
cup couscous (tiny cream coloured pellets made from over couscous and let stand for about 6
wheat. Available in the pasta section of the supermarket) minutes or until liquid is absorbed.
1 tablespoon margarine or oil 2. Meanwhile, melt margarine in a saucepan over
small onion, peeled and chopped medium heat. Add onion and lightly fry for 2
unpeeled zucchini, diced or grated whole minutes. Add zucchini and cook for about 4
2 tomatoes, chopped minutes. Add tomato and cook for 1 minute.
100g cooked chicken, diced 3. Fluff the couscous with a fork and mix in the
TIP zucchini mixture and the chicken.
Replace chicken with canned chickpeas.
23
MONTHS
MONTHS
6-12
RECIPES 12 +

Vegetable 35-40 Savoury 2-4


pikelets toastie
PIKELETS SERVES

Ingredients: Ingredients:
310g canned creamed corn 3 small mushrooms, finely chopped
130g canned corn kernels cup baked beans (or 130g can)
1 medium zucchini, grated 6 leaves spinach, washed and chopped
1 cup milk 4 slices wholemeal or multigrain bread
3 tablespoons margarine, melted Olive oil or canola oil
2 eggs, beaten
1 cup self-raising flour 1. Microwave mushrooms on high for 30 seconds
and drain excess moisture.
1. Combine creamed corn, corn kernels, zucchini, 2. In a small bowl combine mushrooms, baked
milk, margarine and eggs in a medium-sized beans and spinach.
bowl. Mix well. Add flour and stir until combined. 3. Lightly spray sandwich maker with oil. Place
2. Lightly grease non-stick frypan and heat. Drop two slices of bread on the base of the sandwich
1 tablespoon portions of the mixture into the maker then divide the filling over the two slices.
fry pan and cook until bubbles start to rise on Top with two slices of bread and toast until
the sides. Turn and brown the other side. heated through and golden brown.
TIP TIP
A great snack that can be frozen and Use other vegetables, e.g. Chinese cabbage,
packed in lunch boxes. chopped capsicum.

24
Tuna mornay 4-6
SERVES
Ingredients:
1 cup pasta cup cheese
1 tablespoon margarine 185g tuna in spring water
1 tablespoon flour 310g tin creamed corn
1 cup milk 2 tablespoons breadcrumbs

1. Preheat oven to 180C. 5. Sprinkle breadcrumbs over top.


2. Cook pasta in boiling water according to 6. Bake for 15 minutes or until golden.
directions on the packet.
TIPS
3. Melt margarine in small pan over medium
> For extra vegetables add frozen mixed
heat. Add flour and cook stirring for 1 minute.
vegetables or grated carrot and zucchini.
Gradually add milk and stir until sauce boils and
thickens. Simmer for 3 minutes. > Try using rice instead of pasta.
4. Add cheese, tuna, corn, pasta. Stir through until
cheese melts. Pour into greased casserole dish.
25
MONTHS
MONTHS
6-12
RECIPES 12 +

Honey soy 2 Vegetable slice 6-12


lamb stir fry
SERVES Ingredients: SERVES
6 eggs
Ingredients:
cup milk
1 teaspoon vegetable oil 1 onion, chopped or grated
50g lean lamb fillet, cut into strips 2 carrots, grated
1 cup of vegetables, chopped (e.g. bok choy, carrot, 2 small zucchinis, grated
capsicum, snow peas, mushrooms) 1 capsicum, seeded and chopped
90g hokkien or rice noodles 2 sticks celery, chopped
1 tablespoon reduced salt soy sauce 1 cup grated cheese
1 tablespoon honey 1 cup corn kernels
2 cups self-raising flour
1. Heat oil over high heat in non-stick fry pan or
wok. 1. Beat eggs and milk together in a bowl.
2. Add lamb and brown. 2. Add all ingredients and combine well.
3. Add vegetables and cook for 3-4 minutes. 3. Pour into greased baking dish and bake at
4. Cook noodles as per the instructions and 180C for 30 minutes or until set in the middle.
combine with honey and soy sauce. Stir over 4. Cut into slices to serve. It can be eaten hot or
gentle heat until heated through. cold.

26
Fruit muffins 12
MUFFINS
Ingredients:
cup sugar
1 cup milk
1 egg
2 tablespoons oil
2 ripe bananas, mashed
1 cups wholemeal self-raising flour
1 cup self-raising flour

1. Preheat oven to 180C and lightly grease a


12-hole muffin tray.

Fish balls
2. In a large bowl mix sugar, milk and oil then stir
10-12 in bananas.
BALLS 3. Add flour and mix until just combined. Dont
Ingredients: over mix.
2 potatoes, peeled and chopped 4. Spoon mixture into prepared muffin tray and
onion, finely chopped bake in moderate oven for 15-20 minutes.
180g canned tuna or salmon in spring water
medium carrot, peeled and grated TIP
1 small zucchini, grated Instead of bananas try these other
1 egg, lightly beaten combinations:
cup flour > 1 cup grated carrot and cup sultanas
1 tablespoon vegetable oil
> 1 cup grated or canned apples and
1 teaspoon cinnamon
1. Cook potato until tender. Drain and mash.
> 1 cup blueberries (fresh,
2. Mix together potato, onion, tuna or salmon,
frozen or canned)
carrot, zucchini and egg.
> 1 cup diced, canned
3. Shape the mixture into balls and roll in flour.
peaches (drained)
4. Heat oil in non-stick frypan over medium heat.
Cook fish balls in batches until golden and
heated through.

27
MONTHS
MONTHS
6-12
RECIPES 12 +

Apple crumble 4-6


SERVES
Ingredients:
800g can pie apples or 4 stewed apples cup coconut
cup wholemeal self-raising flour cup rolled oats
cup brown sugar 3 tablespoons margarine

1. Preheat oven to 180C. TIP


2. Lightly grease a casserole dish. Place apples in Try different fruits or fruit combinations:
dish. > Canned or fresh peaches
3. Combine flour, sugar, coconut and oats. Rub > Apple and rhubarb
margarine into the dry ingredients until it looks
> Strawberry and rhubarb
like breadcrumbs.
> Stewed pears
4. Sprinkle crumble on top of fruit and bake for
15-20 minutes.
28
Cheesy rissoles
Ingredients:
400g lean beef mince cup grated cheddar cheese
1 onion, grated 2 tablespoons plain flour
1 carrot, grated 1 egg
1 zucchini, grated
cup of mixed peas and corn
cup breadcrumbs 6-8
2 tablespoons vegetable oil SERVES
3 tablespoons tomato sauce
TIP
Refrigerating the uncooked patties helps
1. Combine mince, onion, carrot, zucchini, tomato to bind the ingredients. However if time is
sauce, cheese, flour and egg in a bowl. limited, you can skip this step.
2. Place breadcrumbs in a separate bowl or plate.
3. Divide mince mixture into 8 portions, shape 4. Heat oil in large non-stick frypan over medium
into balls, roll in breadcrumbs, place on baking heat. Cook the patties in frypan until cooked
tray and flatten slightly, cover and refrigerate through (about 5 minutes each side). Drain on
for 15 minutes. absorbent paper.

29
Chicken, vegetable & pasta soup 6-12
Ingredients: SERVES
300g skinless chicken breast, chopped 1 medium parsnip, chopped
2 tablespoons vegetable oil 4 cups chicken stock, salt reduced
1 medium onion, finely chopped 1 cup water
2 celery sticks, chopped cup macaroni pasta
2 carrots, chopped 1/3 cup grated cheese, to serve
1 medium potato, chopped

1. Heat 1 tablespoon of oil in large saucepan and 5. Stir in pasta and cook, stirring occasionally, for
cook chicken until cooked through. Set aside. 10 minutes or until pasta is tender.
2. Heat remaining oil in saucepan over medium 6. Stir in chicken and heat through.
heat. Add onion and cook, stirring until soft. 7. Serve warm sprinkled with grated cheese.
3. Add celery, carrots, potato and parsnip. Cook, TIP
stirring occasionally, for 5 minutes. When introducing a new food it may take
4. Pour in stock and water, cover and cook, up to 15 times before it is acceptable to the
stirring occasionally over medium heat for 25 child. Keep trying.
minutes or until vegetables are tender.
30
Strawberry yoghurt icy poles 6
ICY POLES
Ingredients:
350g (1 punnet) fresh strawberries washed, tops removed TIP
1 cup vanilla yoghurt Try other combinations such as:
> Pouring custard and canned peaches
1. Puree strawberries and yoghurt in a blender or (in natural juice) drained
food processor until smooth.
> Natural yoghurt and canned, drained or
2. Pour mixture into icy pole moulds, place in fresh mango slices
freezer until set.
> Unsweetened pineapple juice and
3. To release an icy pole, hold the mould under passionfruit pulp
warm or hot water until the icy pole gently
slides out.

Banana smoothie 3 Frozen fruity 4


kebabs
SERVES SERVES
Ingredients:
1 cup milk
Ingredients:
cup vanilla yoghurt
1 ripe banana, peeled 1 kiwifruit, peeled and sliced
1 teaspoon honey 4 strawberries, halved
cup ice cubes - optional cup chopped rockmelon
1 banana, sliced
1. Pour all ingredients into a blender.
1. Thread the kiwifruit, strawberries, rockmelon
2. Blend until smooth.
and banana on wooden ice cream or paddle
TIP pop sticks.
Replace the ripe banana with: 2. Put sticks on a tray, cover and freeze until firm.
> cup frozen mixed berries
TIP
> cup fresh mango and strawberries Tasty served with yoghurt as a dip.

31
Discretionary foods & drinks
WHAT ARE DISCRETIONARY FOODS?
F oods that have high levels of fat, saturated fat,
added sugars and/or added salt.
F oods that generally have low levels of essential
nutrients and are not necessary for a healthy diet.
F or younger children, up to about 8 years of age,
discretionary foods are best avoided or limited to
sometimes or in small amounts.
Offer young children a variety of nutrient rich foods
from the five food groups to meet their energy and
nutrient needs required for growth and development.

32
HEALTHY SNACK IDEAS
DISCRETIONARY FOODS

www.eatforhealth.gov.au
Commonwealth of Australia
33
Fussy eating
TIPS HAPPY MEAL TIMES WHEN TO EAT?
> Offer healthy, home-prepared > Eating as a family is a great > Young children have small
meals at regular meal and way to spend time together. tummies so as a guide offer
snack times. Keeping mealtimes calm and three small main meals and
> Keep offering new foods. social means children are two or three snacks at regular
A new food may need to be more likely to enjoy food. times each day.
offered up to 15 times before > Avoid distractions, turn off > Offer new foods at the time
it is accepted. Even then, a the TV and pack toys away. of day when your child is most
food may still be genuinely > If your child does not eat what relaxed and not too tired.
disliked by a child (or adult). is offered, calmly take it away.
> Dont assume your child will > Praise your child when they CHILDREN DECIDE HOW
dislike a food.
> Serve new foods with foods
do try new foods, no matter
how small the amount.
MUCH TO EAT
> Young children know how
they know and like. > Keep meals simple, so youre
much food their bodies need.
> Offer healthy finger foods so less disappointed when food
children can feed themselves. is refused. > Dont force your child to eat
as this can get in the way of
> Accept that young children can
their natural ability to know
make a mess at mealtimes. It
when they are hungry and
Refusing food and fussy may help to place a plastic mat
when they are full.
eating is normal in under your childs chair.
young children. It can be > Your child can decide
> Offer words of encouragement
one of the ways children but do not argue, bribe or
whether or not to eat and will
try to assert themselves force your child to eat.
probably learn to accept most
as individuals. By the foods offered if alternatives
> Avoid making negative
time children are about are not provided.
comments about food or
12 months old they do > Childrens appetites vary
getting angry at your child for
not need special foods greatly from day to day. Dont
not eating.
and should be eating the worry if your child occasionally
same as the family. > Prepare your child for the does not eat a meal or snack,
meal by letting them know they are likely to make up for
five minutes before meals are it at the next meal or over the
served. next few days.
34
GET YOUR CHILD INTERESTED IN FOOD
> Encourage your child to be involved in simple > Grow herbs, tomatoes or strawberries in pots.
food preparation such as mixing, arranging > Talk about food e.g. the different colours,
food on plates or setting the table. shapes and tastes.
> Involve your child in food shopping. They could > Read stories that mention food (e.g. The Very
pick out a new fruit or vegetable or choose the Hungry Caterpillar by Eric Carle) and sample
shape of the pasta. some of the foods.

ILD WHAT DO I DO IF MY CHILD


WHAT DO I DO IF MY CH WONT EAT RED MEAT?
S?
WONT EAT VEGETABLE
ee vegetables > Serve alternatives to meat such
> Grate, finely chop or pur legumes (baked beans, lentils,
as eggs,
to add to family foo ds: and tofu),
fish (including canned tuna and
r to cheese sauce salmon)
- add pureed cauliflowe or chicken.
using creamed > Serve non-meat foods that con
- make savoury pancakes tain small
corn amounts of iron such as iron-enr
ooms to omelettes iched
- add spinach and mushr breakfast cereal, wholemeal pro
ducts
zucchini to muffins. (wholemeal bread, flour, snacks
- add grated carrot and or
er food with a dip like crackers) and dried fruits.
> Serve vegetables as fing > Offer meats at lunchtime. Ofte
o.
hummus or mashed avocad n children
we en two are tired at dinner time and won
ice bet t want
> Give children a cho
to chew the meat.
s. Ask if the y wo uld like carrot or
vegetable
ing if the y would like > Use lean mince as it is easier
corn, instead of just ask to chew
than pieces of meat.
carrots.
interesting way such > Try meals such as spaghetti
> Present vegetables in an bolognaise,
fac e or on a kebab. meat loaf or rissoles.
as in the shape of a
iety of fruit, although > Slow cooked meats are mor
> Continue to offer a var e tender so
nutrition found in try using a slow cooker or mak
fruit will not replace all the ing casseroles.
vegetables. > Add meat to soups.
will help them stay > Keep meat moist by serving
> Explain that vegetables with sauces.
healthy and strong. > Explain that meat will help them
become
strong so they will have lots of
energy to play.

35
Food safety for your family
Washing hands is the easiest and most effective way to stop the spread of disease.

WHEN TO WASH HOW TO WASH TEACH YOUR CHILD TO


YOUR HANDS YOUR HANDS WASH THEIR HANDS
> before preparing food or > Use soap and warm, running > Have a step stool to help
feeding your baby water. small children reach the sink.
> after blowing your nose > Rub hands to lather soap on > Have a hand washing song,
> after going to the toilet backs of hands, under nails e.g. Twinkle, Twinkle Little
and between fingers for at Star to encourage children to
> after touching a pet
least 1015 seconds. rub and lather hands for at
> after changing a nappy or
> Dry hands thoroughly. least 1015 seconds.
checking your babys nappy
> Set a good example by
> after contact with a sick child washing your hands together
and talking about why it is
important.

SAFE STORAGE OF FOOD


> Bacteria that cause food poisoning can grow in foods such as meat, poultry,
fish, eggs, milk or soy as well as rice, pasta and vegetable dishes.
> It is important to store these foods in the refrigerator.
> Set your refrigerator at 5C or below.
> Store raw meat, fish and poultry in a container or plastic bag at the bottom of the
refrigerator away from cooked and ready to eat foods.
> Rapidly cool cooked food by placing in the refrigerator as soon as it stops steaming.
> All food should be stored according to the directions on the container and should not be used
after the expiry date.
> Dont eat food meant to be stored in the fridge if left out for more than two hours.

36
SAFE FOOD KEEPING YOUR CHILD SAFE BOTTLE
PREPARATION SAFE WHEN EATING FEEDING
> Clean all food preparation > NEVER LEAVE YOUR BABY > It is important that bottles,
areas, utensils and chopping OR TODDLER UNATTENDED teats, caps and dummies are
boards with warm, soapy WHILE EATING. cleaned thoroughly to keep
water before use, after > Test the temperature of food them germ free.
preparing raw food and before before feeding your child. > When preparing formula
contact with other foods.
> Make sure your child is sitting feeds follow the instructions
> If possible, use different utensils upright when eating. on the container.
and chopping boards for raw
> Encourage your child to eat > When travelling, carry cooled,
foods and cooked foods. boiled water and formula
slowly and chew food well.
> Thaw frozen food in the powder separately. Mix only
refrigerator or rapidly in the > Do not force-feed your child
when needed.
microwave; do not leave or put food in their mouth if
they are crying or not ready. > Standing the prepared bottle
on the bench to defrost. If
in warm water is the safest
thawing in microwave the food > Avoid giving a young child
way of heating.
must be cooked straight away. food that may cause them to
> A microwave shouldnt be
> Do not refreeze thawed foods. choke such as whole nuts,
hard or raw vegetables, used to heat milk as it heats
> Reheat foods quickly and unevenly and may burn your
popcorn or lollies.
thoroughly so they are babys mouth.
steaming. For more information:
> Always check the
> Make sure poultry, mince and Learn what to do if your child
temperature of the feed by
sausages are cooked right chokes by attending certified
shaking a few drops on the
through (no pink flesh or First Aid training, available
inside of your wrist.
juices) before serving. through St John NSW and
Australian Red Cross > It is dangerous to prop a bottle
TIP Keep fresh foods cold for with baby and walk away.
preschool or while on outings St John NSW
by using an insulated lunch box www.stjohnnsw.com.au Support
1300 360 455
and frozen drinks or ice pack. If you need more information
Australian Red Cross
For more information: about breastfeeding, expressing
www.redcross.org.au/firstaid
Food Standards Australia and storing breast milk and
1300 367 428
New Zealand (FSANZ) preparing formula feeds safely
www.foodstandards.gov.au talk to your child health nurse,
NSW Food Authority lactation consultant or contact
www.foodauthority.nsw.gov.au the Australian Breastfeeding
1300 552 406 37 Association.
Healthy for your child,
healthy for the environment
To help the environment, try to reduce the amount of packaging and waste from
the food you buy:

Choose foods with minimal packaging euse bags and containers (choose
R
containers that your child likes and
hoose more fruits and vegetables, they
C
can open easily)
come with their own biodegradable
packaging i.e. skins Choose foods that are produced locally
void food waste by planning weekly
A ack your child a low-waste lunch when
P
meals and using a shopping list going out to playgroup or preschool

TIPS TO PACK A LOW WASTE LUNCH


Instead of: Try:
Individual cheese/dip with crackers or A slice of cheese from a family block with wholemeal
cheese sticks crackers
Wrapping sandwiches in plastic wrap Pack sandwiches in an appropriate sized reusable
container.
Dont forget to check that your child can open the
container.
Individual yoghurt portions Buy a larger tub and portion into smaller containers
Snack-sized packets of crackers, pretzels, Buy larger bags and portion into zip-lock bags or
biscuits or dried fruit containers that can be reused
Buying tetra packs of drinks Use reusable drink bottles and drink tap water

38
Cooking tips
METRIC CUP AND SPOON OVEN TEMPERATURES
MEASUREMENTS
1 metric cup 250 mL
1 tablespoon 20 mL
Warm Moderate Hot Very hot
1 teaspoon 5 mL
teaspoon 2.5 mL C 150160 180190 200220 230250

teaspoon 1.25 mL F 300325 350375 400425 450475

Note: fan forced ovens may need to be set at lower


temperatures check the instructions.

KING
D IN COO
E
US Term Description
MS

Dice Cut into very small cubes.


TER

Fillet A cut of meat or fish without skin or bones.


Puree Mixed in a table top blender or with a hand blender to a smooth consistency.
Mash Mashed with a spoon or fork until only soft lumps remain.
Stir fry Stir with a small amount of oil over high heat for a short time.
Boil When bubbles reach the surface and break at a temperature of 100C.
Simmering When small bubbles form slowly and collapse below the surface at
temperature of 80C85C.

39
Cooking tips
POACH CHICKEN COOK RICE (ABSORPTION METHOD)
1. Place chicken in a saucepan 1. Place 1 cup of rice and 2 cups of water in a
and just cover with water. saucepan.
2. Bring to a boil. 2. Bring to boil and stir occasionally.
3. Reduce heat and simmer until cooked through 3. Lower the heat and gently simmer, lid on, for
(about 5-10 minutes, depending on the size). 1520 minutes for white rice or 2530 minutes
for brown rice.
SKIN TOMATOES 4. Check water level and add more if necessary.
1. Place tomatoes in a heat-proof bowl. 5. Remove from heat, and let stand for 510
minutes.
2. Cover the tomatoes with boiling water and
allow to stand for 5 minutes.
NOTE 1 cup of uncooked rice becomes 3 cups
3. Remove tomatoes from the bowl and allow of cooked rice.
them to cool.
4. Pierce the skin with a sharp knife.
5. Skin should now peel off easily. COOK PASTA
This can also be used to remove the skin of other 1. Place 4 cups of water into a large saucepan.
foods such as peaches, nectarines and apricots. 2. Bring water to a boil and add 1
cups of uncooked pasta.
3. Boil with the lid off until the pasta is just tender
(see packet for cooking time).
4. Drain and use.

NOTE 1 cups of uncooked pasta becomes


3 cups of cooked pasta.

40
COOK VEGETABLES Boil
Microwave 1. Place vegetables in saucepan
with a small amount of water,
1. Using a microwave safe container add bring to boil, then boil gently
vegetables and three tablespoons of water. with the lid on.
Cover with a lid.
2. Check regularly to avoid overcooking and that
2. Place the container into the microwave. water is still in the bottom of the pan.
3. Cook on high for 23 minutes, according to 3. Boil until vegetables are soft or tender.
microwave instructions, checking every minute
until the vegetables are soft or tender.

TIP take care when removing the lid as the


escaping steam can cause burns

Steam
1. Place water into a saucepan to about 1/3 the
way up the sides of the saucepan.
2. Insert steamer or steaming pan into saucepan
above water.
3. Place vegetables into steamer section and put
on lid.
4. Heat saucepan over high heat until water boils
and steam rises.
5. Steam vegetables until soft.
6. Check regularly that the water has not
evaporated.
7. You may need to add more water during
the steaming process. But take care when
removing the lid as steam burns.
41
Websites
BREASTFEEDING FOOD SAFETY
Australian Breastfeeding Association Food Standards Australia New Zealand
www.breastfeeding.asn.au www.foodstandards.gov.au
Breastfeeding Helpline NSW Food Authority
1800 mum 2 mum (1800 686 268) www.foodauthority.nsw.gov.au

GENERAL NUTRITION REFERENCES


AND PHYSICAL ACTIVITY Healthy Food for Babies and Toddlers 2nd
Edition 2009 South Eastern Sydney Illawarra
Eat for Health
Area Health Service
www.eatforhealth.gov.au
National Health and Medical Research Council
Healthy Kids
2012 Infant Feeding Guidelines. Canberra:
www.healthykids.nsw.gov.au
National Health and Medical Research Council.
Special Diets
National Health and Medical Research Council
Childrens Hospital Westmead
2013 Australian Dietary Guidelines. Canberra:
kidshealth.schn.health.nsw.gov.au/fact-sheets
National Health and Medical Research Council.

DENTAL HEALTH THANK-YOU


Australian Dental Association (ADA)
Author: Dietitian, Sarah Morgan
www.ada.org.au
Thank-you to all the health professionals
who were consulted on this book and to the
families who appeared in our photographs.

42
DEVELOPED BY ILLAWARRA SHOALHAVEN
LOCAL HEALTH DISTRICTS
HEALTH PROMOTION SERVICE

43
Copyright 2014

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