lucy-upton-weaning-guide - Flipbook - Page 11
2. Incorporate a fruit and/or vegetable rich in vitamin C, like raspberries, broccoli
florets, or steamed peppers.
3. Add energy-dense foods, such as buttered toast, pasta with cheese sauce, or
mashed potatoes with milk and butter.
There are also specific nutrients worth knowing about for weaning and beyond.
The table below lists key nutrients, their importance, and excellent food sources
for each.
Nutrients
Iron
Needed for
Brain development,
making red blood cells,
oxygen transport around
the body, energy
production,
Found in
Red meat
Poultry (dark meat is higher in
iron Eggs (yolk)
Lentils
Beans
Fortified cereals
Nuts e.g. as butter or well
ground
Healthy
Fats and
essential
Omega 3
fats
Growth, brain
development Hormone
production
Oily ('fatty') fish (e.g., salmon,
mackerel, sardines, pilchards)
Nuts and seeds e.g. ground walnuts,
almond butter, smooth peanut
butter, flaxseed
Avocado
Olive oil, vegetable oils, avocado oil,
flaxseed oil
Full fat dairy produce e.g. milk
Eggs
Vitamin A
Immune
function Sight
Skin health
Eggs
Milk
Yoghurt
Cheese
Oily fish
Orange and yellow fruits and
vegetables; carrots, peppers, mango,
apricots
Dark green vegetables e.g. spinach,
kale
Vitamin C
Immune function, helps
absorption of iron from
food
Citrus fruit e.g.
oranges Kiwi fruit,
Strawberries
New potatoes
Broccoli
Tomatoes
Pepper
