Ask a Dietitian

As seen on BCTV Noon News

Not only is it more economical, homemade baby food can be much more nutrient dense too. It is also simple to do and very convenient. The new guidelines for introducing solids recommend exclusive breastfeeding until 6 months of age and then the introduction of a single grain iron fortified cereal such as infant rice cereal. Once rice has been introduced you can try other single grain cereals and vegetables and fruit. Be sure when you introduce a new food that you do it one at a time and monitor for allergic reactions.

Because the iron in infant cereal is not well absorbed, it is a good idea to start mixing cereal with fruit or vegetables containing vitamin C to improve the absorption. Examples of fruit and vegetables with vitamin C include strawberries, tomatoes, broccoli, potato, peppers, papaya and citrus fruit. I like to use an infant cereal with formula in it for a more creamy consistency and extra protein. One brand I use is Milupa.

To make baby food all you need is your selection of fruit or vegetables, a sauce pan or pot, a blender or food processor, ice cube trays and a freezer. The method is the same for all food combinations.

Method

• Wash and cut up your fruit or vegetables. Peel those that need peeling like apples, potato, beets or carrots
• Add 2-3 cups fruit or vegetables to 1 cup water in sauce pan, bring water to a boil and simmer covered until the fruit or vegetables are soft. (note: some softer fruit don’t require cooking such as the banana, peaches, berries, pineapple or papaya, just add to blender when other fruit is cooked)
• Transfer water and food to a blender and blend until smooth
• Pour into an ice cube tray and let cool uncovered on the counter (1 hour)
• Cover with tin foil or wax paper and freeze. Use within one month
• Once frozen pop cubes out and store in freezer bags or covered containers in the freezer.
• To use, put one cube in a small glass bowl in boiling water and heat until melted. Add 2 Tbsp rice cereal and extra boiled water (hot or cold) until appropriate consistency and temperature.
• Serve

• ½ cup frozen blueberries, 1 banana, 2 apples (don’t cook the banana)
• 1 banana, 1 cup fresh or canned pineapple, 2 oranges, 1 mango
• 1 papaya, 1 banana, 2 apples (don’t cook papaya or banana)
• 1 cup frozen or fresh strawberries, 1 banana, 2 pears
• 2 apples, 2 peaches (or 1 cup canned), 1 mango

• onion, celery, 1 carrot, 1 potato, 1 parsnip
• onion, celery, sweet potato, 1 beet, 2 carrots
• onion, celery, 60ml tomato paste, 1 zucchini, 1 cup green beans
• onion, celery, 2 zucchini, 1 head broccoli (1 cup)
• onion, celery, 1 cup peas, 1 cup corn, 1 cup carrots
• onion, celery, 1 red bell pepper (blanch to remove skin), 2 tomatoes, 2 yellow zucchini
• onion, celery, ½ acorn squash, 2 carrots
• onion, celery, 3 cups spinach or 1 cup frozen spinach, 1 cup red cabbage

Meat and alternatives:

Add 1 cooked chicken breast, 100g cooked ground beef, 100g cooked turkey, salmon or other fish, 1 cup ground lentils or beans or firm tofu to any vegetable combination for a source of protein.

Tip: taking a cube of frozen baby food with you in a container can be a convenient to keep food cold until the next mealtime of you don’t have a refrigerator to store it in all day.

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!