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Welcome to The First Good nutrition during pregnancy, exclusive

breastfeeding for the first 6 months of life and


1000 Days appropriate weaning practices, combined with a
balanced toddler diet, can all provide the building
The First 1000 Days begins at the moment of blocks for optimum physical and cognitive
conception and carries on through to a baby’s development.
second birthday. It is incredibly important that mothers, fathers and all
The nutrition a baby receives in the First 1000 Days those involved in the health and well-being of mums
of their life will determine their health, cognitive and babies are made aware of the critical role of
abilities and physical development for the rest of nutrition during the First 1000 Days of life.
their lives. The First 1000 Days is a movement that we, as a
It is an absolutely critical window of opportunity. If society, must engage with immediately, providing the
mum, and those around her, focus on good nutrition best nutrition now, so that we improve the lives of all
during the First 1000 Days of a child’s life, from the of our children, forever.
start of pregnancy through to the age of 2. They can
Nutrition Now, Matters Forever.
make the greatest, most positive impact on their
child’s health and well-being for the rest of their
lives.

an cy year 1
pregn year 2 first

days days
days days

4
The First 1000 Days offers a unique opportunity to shape a
baby’s future health and helps prevent certain diseases. As the hy, happy
leading infant nutrition company in Ireland, with research and is h es th ei r child a healt
t the world,
w mal
t, throughou roviding opti
education at the heart of everything we do, we believe that
Every paren ac h ievi n g this lies in p to th e en d of
we have a responsibility in helping to ensure that everyone is lfi lli n g life. The key to s – fr o m p regnancy o w of
and fu 0 Day wind
aware of the importance of good nutrition early in life. io n d u ri n g the First 100 ef ra m e o ffers a unique im p ac t
nutrit ort tim found
2n d ye ar o f life. This sh fu tu re s b y having a pro ca ti o n al
the lthier u
As part of a range of activities, we have developed this recipe to shape hea d improve ed
opportunity to g ro w an d develop an o re h el p to develop a
book packed full of tasty and nutritious recipes with the ili ty th er ef
on the ch ild ’s ab ntial. It ca n elong health
help of award-winning Chef Neven Maguire and leading Irish t an d earning pote it y b y providing lif ronic
dietitians. We know this will be a valuable resource for parents achieve m en
rm st ab ili ty and pro sp er
o f d ev el o p ing various ch
g te risk
society’s lon s reduce the ic costs.
who are seeking to make the right nutrition choices for their
w el l- b ei n g . It also help co n si d er able econom
and h ic h h av e
babies in the First 1000 Days. ter life w utrition
diseases in la ag re e th at improving n
erts ts
d health exp t investmen
I hope you enjoy it.
ci en ti st s, ec onomists an in d o w is o ne of the bes n al st u d ies
S
it ic al 10 00 day w u la ti o n . Internatio
during th e cr hier p o p ts du ng ri
to ac hieve a healt n w h at a mother ea
we can m ak e link bet w ee early years,
Donal Courtney, en tl y sh o w a positive fe d d u ri n g the sensitive
consi st fant is
Managing Director d what her in tcomes.
pregnancy, an d lo n g te rm health ou e
o rt an e window ar
with both sh u s in this uniqu ri ng
n al st at e en su
Danone Baby Nutrition p ro ve th e nutritio ti ve . Th es e includ
Solutions to
im cost-eff ec owle ged
, aff ordable and e p rovided with kn
readily av ai la b le ourish ed , ar oting good
p re g nancy well-n m o n th s, and prom s
mothers en te r
reciou s n in e eaning food
to ea t d u ring these p tfee d in g an d healthy w
of what uding bre as
ractices incl
nutritional p .
d toddlers try. I hope yo
u
for infants an d ea sy recipes to
vi ce an ond .
elpful ad ays and bey
filled with h First 1000 D
This book is r th e vi ta l
luable fo
will find it va
Ita Saul,
ietitian
Paediatric D
6
As an Irish chef, I believe tha
t one of life’s simple pleasu
is sharing great food with res
our families. As a father wit
young family, I feel it’s nev ha
er too early to extend this
to our children. I’ve always pleasure
been aware of the importanc
nutrition but since learning e of
more about the First 1000
truly understand how imp Days, I
ortant nutrition is, especially
formative time of life. at this

As a dad, I get huge satisfa


ction from watching the twi
tastes evolve. It is so import ns’
ant that children are expose
a wide range of foods at an d to
early age, so that their tas
develop in a healthy way. My te buds
wife, Amelda, and I know how
hard it can be for families
with young children to con
provide the best nutrition. sistently
Given the many demands
parents’ time, it is sometim on
es tempting to take the eas
option. However, providing y
providing optimum nutriti
throughout the First 1000 on
Days doesn’t have to be diffi
cult.
Your First 1000 Days Recip
e Book contains lots of sim
delicious and nutritious rec ple,
ipes made with the best of
ingredients. They offer an Irish
easy way to provide healthy
nutrition for all of your fam
ily, right from the start. I hop
enjoy them as much as our e you
family has.

Head Chef / Owner of


MacNean House & Restaur
ant,
Blacklion, Co. Cavan.

8
Contents Page
Pregnancy -From Pregnancy to Birth From Weaning on to Solids to First Birthday
12 Introduction 48 Introduction
14 Simple Tips 50 Simple Tips
16 Simple Swaps 52 Advice On Gluten
18 Recipes 52 Simple Swaps
54 Recipes

Toddler – F
 rom First to Second Birthday
Breastfeeding - From Birth
76 Introduction
42 Introduction 78 Simple Tips
44 Simple Tips 80 Healthy snacks for your toddler
81 Simple Swaps
82 Recipes

102 Contributing Dietitians

10
12
In the First 1000 Days, your diet
during pregnancy programmes
your baby’s health forever.
Everyone knows you need to make changes to
your diet and lifestyle during pregnancy but do
you know why? What you choose to eat and drink
while pregnant will have a huge effect on your baby
before they’re born and will have lifelong effects on
their health.

In fact, many common illnesses affecting Irish


adults can be linked back to nutrition in the
womb. Eating a varied diet rich in key nutrients
will ensure that your baby’s physical and mental
development will be the best it can possibly be
- protecting them from heart disease, obesity,
type 2 diabetes and high blood pressure when
they grow up.

Remember, the food you eat and drink now, will


matter to your baby’s health forever.

For more info. visit www.first1000days.ie


14
n is essenti
nancy. A
a n d d u ring preg y is baby’s sk
al for the
developm
c
ht before pregnan eleton an ent of yo
lthy Weig onths of should bones he d to keep ur
Mainta in a H e a
d u ri n g th e 9 m
o v e rw e ight, you t
althy and your own
ain of calciu s
weight g If you are Being overweigh m is from trong. The best s
average 5 lb s ( 11 .5-16kg). re g n a n t. b lo o d products milk and ource
25-3 p s or high milk-bas
between ht while such as y
a li tt le less weig of getting diabete t your baby at Other so
urces of
oghurt a
nd chees
e d
put on u
at a grea
ter risk an also p row up. So eat tinned fis c a lcium inc e.
puts you re g n ancy. It c e y g h (with b lude spin
g you r p s whe n th bump! and seed ones ma ach,
pressu re d u ri n
p e 2 d ia b e te
rt yo u r growing s. shed in),
beans
ty o
esity and s to supp
risk of ob ealthy, fresh food
fh
a range o

is the most important nutrient to include helps your body to absorb calcium and
pre-conception and for the first 12 weeks of builds your baby’s stores of vitamin D too,
pregnancy. This B-vitamin prevents spina bifida, so include foods such as oily fish, eggs
or
so be sure to take a 400µg folic acid supplement fortified milks in your diet.
for the first 12 weeks, boosting your diet further
with green leafy vegetables, as well as foods
fortified with folic acid such as some milks and
breakfast cereals.

your baby’s
y’s brain a re im portant for pment.
n t fo r your bab for your fatty a c id s
o u s system develo or
is a key n u tr ie
a ls o important brain, eye a
nd n e rv
your diet o
nce
ent and it is gnancy. oily fish in
developm m e s during pre Try to in c lu d e n, m a c kerel,
blood v o lu
-rich food
s twice su ch as salmo ega-3
increased t iro n twice a w e e k ,
urces o f o m
aim to e a ich foods O th e r so
sesame.
You should re g n a ncy. Iron-r trout or he
rring .
umpkin or
ng you r p ns and ke p
a day duri t, c h ic k e n , eggs, bea fats include
se e d s li
d mea
include: re s.
fy vegetable
green lea
16
Instead of... Choose… Why?

Fizzy drinks are full


Instead of... Choose… Why? of ‘empty calories’
and while pregnant
A can of A glass of can cause surges
fizzy drink fresh water in your baby’s
Skipping breakfast blood sugar levels.
will leave you feeling Drink lots of fresh
sluggish. You need water to keep well
Skipping Porridge / High energy for you and hydrated.
fibre cereal with your baby. High
breakfast fibre foods deliver
low fat milk
slow-release energy
and keep you feeling
fuller for longer. You and your
baby will benefit
from this healthy
A mid-afternoon Chopped snack with calcium
chocolate bar fresh fruit with for bones and
Pastries contain a natural yoghurt essential nutrients
lot of fat and are for your growing
A wholemeal low in nutritional
An 11am baby.
brown scone value. This healthy
Danish option contains
with sliced
fibre and 1 of your
banana
‘5 a day’. Choosing salmon
instead of white fish
will give you and
your baby a boost
Breaded white of essential fish oils.
Deli portions can Baked salmon
be too big - one fish for dinner Fresh white fish is
Make your own fillet also a good choice
white roll can equal
A deli-bought wholemeal roll 4 slices of bread.
but choose the
packed with unbreaded varieties
white roll Pre-prepared as they are lower
with ham and salad and some salads can also be in salt.
coleslaw lean turkey or high in fat – your
chicken. homemade version
will be healthier.

18
"There is something about the Irish palate that loves salmon. It is rich in
omega-3, readily available, and very good value. In this recipe I sometimes
use monkfish or sea trout instead." Neven Maguire, Chef and father
Serves 6
Boil the asparagus for 1 minute.
Drain and rinse under cold water.
Wraps: Place the salmon fillet on a board
18 asparagus spears, trimmed and season with pepper.
6 (175g/6oz) organic salmon Arrange the asparagus and dill on
fillets, skinned and pin-boned top of the salmon fillets.
(Clare Island) Lightly wrap each fillet in the
1 packet of fresh dill, stalks removed parma ham or streaky bacon to
70g parma ham or lean streaky secure. Brush over the vinaigrette
bacon and lemon juice.
Juice of 1/2 a lemon Heat 1 teaspoon of butter with 1
1 tsp butter teaspoon of rapeseed oil. When
the butter is foaming add the
Sun-Dried Tomato Vinaigrette:
salmon wraps.
12 semi sun-dried tomatoes in oil,
Fry gently for 2 minutes on each
roughly chopped
side, finish in oven Gas 5/190°C
200ml rapeseed oil
for 10 minutes until golden brown.
1 tsp lemon juice
Turn once during cooking.
1 pinch chilli powder
1tsp tomato purée Vinaigrette:
3 basil leaves Blend together all the ingredients
Season with pepper in a food processor for about 1
minute or until it forms a fairly
smooth texture. Season to taste.
To Serve:
onger Drizzle the vinaigrette in the centre
Tip! r lo c a l fishm s of the plate and gently place the Nutrition Information
u ne
Ask yo e all the bo salmon wraps on top. Serve with
per serving
ov
to rem wild rocket, garnish with chives.
Energy: 481 kcal
Protein: 41g
Carbohydrate: 2g
Fat: 34g
High in Omega-3
Vitamin D and Folate
20 Source of Iron
“A great dish for the expectant family as it can be made in advance and
reheated later or the following day” Michelle Skelly, Dietitian, Laois.

Serves 5
Stew:
Preheat oven to Gas 4/ 180°C/
350°F.
Beef Stew: In an ovenproof dish gently sauté
1/2 onion, chopped
(on the hob) the onions in oil until
2 tsps rapeseed oil
they are transparent, but not brown.
0.5kg lean round steak, diced
Toss the beef in flour and brown in
1 tbsp flour
the same pot on the hob, frying in
3 carrots, sliced
batches.
4 celery stalks, chopped
Add the remaining ingredients to
50g button mushrooms
the pot of onions and beef.
200g tin of chopped tomatos
Add pepper and just enough water
in tomato juice
to cover.
Creamed Potato: Cover with a lid and bake for 1 hour
1kg Maris Piper/ King Edward until cooked thoroughly.
potatoes, peeled and diced
3 tbsps rapeseed oil
Creamed Potatoes:
Boil the potatoes for 10-15 minutes.
150ml/ 1/4 pint milk
Drain away all of the water and
Pinch of grated nutmeg
mash well.
Ground black pepper
With a wooden spoon, beat the oil
1 tbsp fresh parsley chopped
into the potato with just enough
of the milk to make a smooth thick
puree.
Flavour with nutmeg, pepper and
parsley to taste.
Nutrition Information
per serving
Tip! ilk
t fortified m d Energy: 418 kcal
Use a low fa in D an
ur vitam Protein: 28g
to boost yo Carbohydrate: 45g
take.
folic acid in Fat: 15g
High in Fibre and
Vitamin C
Source of Iron,
22 Omega-3 and Folate
“A simple way to spice up chicken.” Michelle Gray, Dietitian,
Danone Baby Nutrition
Serves 4
Mix the chicken with the yoghurt,
tikka curry powder, lemon juice and
garlic.
400g chicken breasts Leave to marinate for 20 minutes.
150g low fat plain yoghurt Heat the oil in a large saucepan,
1 tbsp tikka curry powder add the chicken and its marinade
1 tbsp fresh lemon juice and stir fry for 10 minutes, until
1 garlic clove, crushed the chicken is cooked through.
250g basmati rice Meanwhile, cook the basmati rice
2 tsps rapeseed oil for 12 minutes.
1/2 red pepper, chopped Add the peppers, chilli and onion,
1/2 green pepper, chopped and cook for a further 5 minutes.
1 fresh chilli, chopped and Mix the sultanas into the pan and
deseeded serve the dish over rice.
1 red onion
15g sultanas

r
ute fo
re at substit but don’t
Ag ay
takeaw gloves
Indian a r
to we chilli!
forget eparing the
p r
when

Nutrition Information
per serving
Energy: 463 kcal
Protein: 41g
Carbohydrate: 63g
Fat: 5g
High in Vitamin C
Source of Iron
24 Fibre and Folate
“Who says comfort food can’t be healthy?!” Ellen Roche, Dietitian, Kilkenny

Serves 5
Preheat the oven to Gas 4/ 180°C.
Boil a large pot of water and cook
potatoes until soft, for approx. 15
minutes.
400mls low fat milk Take the frozen vegetables out of
900g potatoes the freezer. While the potatoes are
60g broccoli cooking, simmer one cup of the milk
85g sweetcorn in a large pot.
58g frozen peas Add onion, season with pepper and
4 sprigs fresh parsley add the stock cube.
300g salmon, raw Cut the fish into 6 pieces, add to the
300g cod, raw milk mixture and cook on the low
1 tbsp cornflour heat for about 10 minutes until the
fish flakes with a fork.
1 vegetable stock cube
Remove the fish from the pot (retain
1 small onion this pot and liquid) and place in an 8
25g butter x 8 inch ovenproof dish.
Divide the fish into smaller chunks.
Sprinkle parsley over the fish
and then add the raw or frozen
vegetables.
Add the cornflour, butter and 1/2
cup of milk to the pan in which the
fish was cooked. Stir frequently with
Tip: a whisk and cook on the hob on a
This is a g low-medium heat for approx. 2-3
reat way
incorpora to minutes until thickened.
te fish in Pour the sauce over fish and
if you’re n your diet
ot a fish lo vegetables.
provides ver! It
a great so Drain water from potatoes then add Nutrition Information
omega-3 urce of
and vitam 1/2 cup of milk and butter and mash per serving
essential in
during pre D, until smooth. Energy: 406kcal
gnancy. Protein: 31g
Spread the mashed potato on top of Carbohydrate: 43g
the fish and bake in the oven for 20 Fat: 13g
minutes until the vegetables High in Omega-3,
are cooked. Vitamin C, Vitamin D
and Folate
Source of Fibre and
26 Calcium
“This is my modern version of a standard comfort food. Perfect for a cold
winter’s evening.” Paula Mee, Dietitian, Dublin

Serves 4
Heat the oil in a saucepan and
gently cook the onion, celery,
carrots and garlic until they soften.
Filling: Add the tomatoes, tomato purée,
1 tbsp of rapeseed oil sugar, bay leaf, paprika, lentils and
1 onion, finely chopped stock, stir and simmer gently for
2 sticks of celery, finely chopped 20 to 25 minutes. You may need to
3 carrots, peeled and diced add more water as lentils soak up a
1 garlic clove, crushed lot of liquid.
1 tbsp of tomato purée Don’t add salt until after cooking
Large pinch of sugar as it will toughen the lentils.
400g tin of chopped tomatoes Meanwhile, simmer the sweet
Bay leaf potato chunks in salted water for
1 tsp of paprika approx. 15 minutes, until soft.
200g of puy lentils Drain the sweet potatoes and mash
500ml of vegetable stock with parmesan, nutmeg, chives and
Mash: pepper.
800g of sweet potato, peeled Add salt (optional) and pepper to
and cut into large chunks the lentils and spoon into a large
Freshly grated nutmeg pie dish (approx. 28 x 20 x 5cm).
1 tbsp grated parmesan Spoon the mash over the top and
Handful of fresh chives use a fork to smooth over.
Bake in the oven for 20 minutes at
Gas 4/ 180°C, allow to cool a little
before serving.
Nutrition Information
hich
ich dish w nt per serving
An iron-r rt a
lly impo Energy: 428 kcals
is especia ans during Protein: 18g
tari
for vege Carbohydrates: 80g
cy.
pregnan Fat: 7g
High in Iron, Vitamin
C, Fibre and Folate
Source of Omega-3
28 and Calcium
“I’m one of eleven and I’d give my mum a Michelin Star for her ability to
create great tasting family meals like this one. Still one of my personal
favourites”. Paula Mee, Dietitian, Dublin
Serves 7
Heat the oil in a large dish. Add the
lamb and cook over a medium-high
2 tbsp olive oil heat for 3-4 minutes until evenly
550g lean lamb, cubed browned, stirring often.
1 onion, chopped Remove the lamb to a plate, using
2 garlic cloves, crushed a slotted spoon.
700ml lamb or chicken stock Stir the onion and garlic into the
Grated zest and juice of 1 orange dish and cook gently for 5 minutes
1 cinnamon stick until softened.
1 tsp honey Return the lamb to the casserole
175g ready-to-eat dried apricots dish. Add the stock, zest and juice,
3 tbsp chopped fresh mint cinnamon, honey, salt
25g ground almonds and pepper.
25g toasted flaked almonds Bring to the boil then reduce the
Steamed broccoli and couscous heat, cover and cook gently
to serve for 1 hour.
Add the apricots and 2/3 of the
mint and cook for 30 minutes until
the lamb is tender.
Stir in the ground almonds to
thicken the sauce.
Scatter the remaining mint and
toasted almonds over the top.
Serve with couscous and steamed
broccoli.

Nutrition Information
For a variant of th
is swap the per serving
couscous for who Energy: 609 kcal
legrain rice
Protein: 41g
Carbohydrates: 62g
Fat: 29g
High in Vitamin C,
Iron, Fibre and Folate
30 Source of Calcium
“Busy mums find this no added sugar breakfast keeps them brimming
with energy right up until lunch!” Ellen Roche, Dietitian, Kilkenny

40 Servings
Preheat the oven to Gas 3/ 160°C/
325°F.
700g oats, Mix the oil with the apple juice and
50g sultanas honey in a large pan and simmer
100g dried apricots for a few minutes to combine.
1 tsp vanilla extract In a separate bowl mix all of the
1/2 tbsp mixed spices dry ingredients together, except for
1 tbsp ground cinnamon the dried fruits.
50g whole linseeds / flaxseeds Stir the dry ingredients into the
50g oat bran wet mixture.
50g hazelnuts Squeeze the wet mixture together
50g pumpkin seeds with your hands, to form small
50g sunflower seeds clusters, before spreading out on
50g almonds, whole, flaked or to two large baking trays that have
ground been lined with parchment paper.
2 tbsp rapeseed oil Bake for 45 minutes, turning and
150ml honey breaking up the cereal every 10
200ml unsweetened apple juice minutes or so.
50g dried cranberries Stir in the dried fruits and bake for
a further 15 minutes.
Cool, then store in an airtight
container for up to 2 weeks.
Serve with natural yoghurt,
Note: it is important to allow for blueberries and raspberries.
the full baking time as a shorter
time may result in the granola
being too moist, therefore going Also a great nutritious
Nutrition Information
off within a few days of storage. afternoon snack per serving
Energy: 246 kcal
Protein: 11g
Carbohydrates: 36g
Fat: 7g
High in Calcium,
Source of Vitamin C
32 and Folate
“Created by my mum as a way to disguise spinach, this soon became my
favourite dinner. I have yet to serve this up to someone who doesn’t love it!”
Jessica Schram, Paediatric Dietitian, Dublin

(makes 8 spinach rolls; serves 2)


Melt the butter in a pan. Fry the
garlic and onion until softened.
Add some flour, and whisk until you
1 chopped onion
achieve a smooth thick consistency
2 cloves of garlic
that comes away from the sides.
2 dsps butter
Gradually add the passata,
A little flour
whisking to achieve a smooth
1 jar of passata
consistency.
Basil (optional)
Add basil for flavour. Next cook
8 lasagne sheets
your spinach in a very small
240g frozen/fresh spinach
amount of water and drain well.
1 packet of boursin cheese
Bring a pot of water to the boil.
80g grated cheddar cheese
Add one lasagne sheet and leave
for approx. 1-2 minutes until it
is soft enough to roll without
breaking.
Using a knife, spread the boursin
onto the lasagne sheet, followed by
some spinach and roll.
Place into an oven-proof dish.
Repeat steps 6 and 7 for each
Tip! spinach roll. It works best if you
Serve only add 1-2 lasagne sheets to the
with
a sea boiling water at a time so that they
sona
l sala don’t stick together.
d!
Pour the tomato sauce over the Nutrition Information
dish of spinach rolls, top with per serving
grated cheese and cook in a pre- Energy: 363 kcal
heated oven set at Gas 6/ 200°C Protein: 17g
Carbohydrates: 34g
for 30 minutes. Fat: 19g
Source of Fibre,
Folate
34 High in Calcium
“This is one of my favourite soups that I discovered while I was
pregnant. I’ve been making it ever since.” Aileen Regan, Dietitian,
Medical Director, Danone Baby Nutrition
Serves 6
Peel and chop the carrots, onion
and butternut squash. De-seed the
peppers and chop.
1 carrot
Peel the garlic and crush.
2 red peppers
Heat a large saucepan and add the
1 large onion
olive oil.
750g butternut squash
Add all your chopped vegetables
2 cloves of garlic
and mix.
1 tbsp olive oil
Cook for roughly 10 minutes until
2 vegetable stock cubes
the vegetables begin to soften.
Make up the stock cubes with 2
litres of boiling water.
Add to the saucepan and bring
to the boil, stirring occasionally.
Reduce the heat and simmer for
8-10 minutes.
Remove from heat and blend using
a hand blender or liquidiser.
Serve with brown bread (optional).

Ideal fo
r freezin
This wil g!
l come
those n in usefu
ights w l for
someth hen you Nutrition Information
ing fast want
! per serving (with one
slice of brown bread)
Energy: 175 kcal
Protein: 5g
Carbohydrate: 34g
Fat: 3g
Source of Fibre,
36
Vitamin C and Folate
HEALTHY PANCAKES

“This recipe is a source of Folate and high in B12 which helps


to process Folate.” Jennifer Luddy, Nutritionist, Danone Baby
Nutrition

Serves 2
Sieve the flour into a bowl. Make a
well in the centre and add the egg.
Add in the milk and beat. If the
50g wholegrain flour
mixture is too thick, add in some
50g plain flour
extra milk or use a hand blender or
1 egg
liquidiser to help mix it.
1 tsp baking powder
Place a little oil on a preheated pan
250 ml low fat milk
on medium heat.
Oil for frying
When hot, pour in enough batter to
thinly cover the bottom of the pan.
Cook until underside is golden
brown then flip and cook the other
side until golden.
Serve with your choice of fresh
fruit or yoghurt; or chop some
blueberries in half and stir through
the batter before cooking.

These p
an
savoury cakes can wo
o rk
other d r sweet! Why
elicious not try
as straw topping
berries s such
(out of and ras
season pberrie
berries you can s
)o us
ham, cr r cheddar che e frozen Nutrition Information
eam ch e
eese an se and per serving
d spina Energy: 364 kcal
ch. Protein: 20g
Carbohydrate: 55g
Fat: 17g
Source of Iron
and Fibre
High in Calcium
38 and Folate
“It is often difficult to meet Iron requirements in pregnancy, immediately
after birth and in a toddler’s diet. This recipe provides a good source of
Iron while also providing extra nutrients by adding vegetables to the sauce”
Fiona Dunlevy, Senior Paediatric Dietitian, Dublin
Serves 4
Mix meat, oregano, cheese and egg
in a bowl.
500g beef Bring a saucepan of water to the
2 shallots, finely chopped boil and add in the spaghetti.
1 tbsp oregano Shape into meatballs.
50g cheese Heat oil in pan, fry the meatballs on
1 egg beaten a low heat until golden brown.
1 tbsp olive oil To make the sauce simply mix all
200g spaghetti the ingredients together and heat
Pepper to taste on a low heat for 5 minutes.
Add the sauce to the meatballs
Sauce: and serve on a bed of spaghetti.
1 tbsp olive oil Garnish with chopped parsley.
1 grated courgette
1 grated carrot
2 tsps parsley
1 tsp basil
1 tbsp tomato purée
Splash vinegar
1 can tomatoes
3 beef tomatoes, peeled and
chopped
A classic
dish rich
vitamin in Iron a
C and g nd
whole fa reat for
mily! the
Nutrition Information
per serving
Energy: 659 kcal
Protein: 45g
Carbohydrate: 56g
Fat: 30g
Rich in Iron, Vitamin
C and Fibre
40 Source of Calcium
42
Breastfed babies have also been shown to
perform better on school tests in maths,
reading and spelling when they are 10 years
old.

There are many benefits for mums too,


including a reduced risk of breast and ovarian
cancer and lower rates of obesity later on in
life.
In the First 1000 Days,
breastfeeding reduces your You need to take care of yourself while
breastfeeding....it’s probably one of the most
child’s chances of being obese. important jobs you’ll ever do. You’re providing
the best nutrition for your baby so you need to
Breastfeeding is a core part of “getting it right” make sure you’re getting all the nutrition you
in terms of nutrition in the First 1000 Days. The require during this special time.
World Health Organisation, the Department
of Health and the HSE recommend exclusive
breastfeeding during the first 6 months of life and
to continue breastfeeding until 2 years of age or
n cy re cipes
na
All preg uitable if you
above.
s
are also feeding
ast
are bre
Breastfeeding is best for your baby now and
benefits them throughout their whole life-
helping to lower blood pressure, cholesterol,
type-2 diabetes risk and obesity when they
grow up.

44
Drink at least eight
glasses (2 litres)
of water a day – you
need to stay well
hydrated while you
are breastfeeding.
Pour yourself a large
glass of ice
cold water before yo
your diet u sit down to
in c lu d e oily fish in breastfeed.
Try to most
ic e a week. The
once o r tw in Ireland
n ly e a ten oily fish es
com m o erel, sardin
sa lm o n , trout, mack so u rc e
are rich
h e rr in g . O ily fish is a p o rt a n t
and im
m e g a -3 fa ts which are .
of o brain
wing baby’s
for your gro Breas
tf
rough eeding you
ly 300 r bab
so do - y
n’t sk 500 extra uses up
eat nu ip me c alorie
Include vit t als s
amin D ric day. T ritious snac and remem a day
day for yo h foods e hey d k s thro b
u and you very sliced on ughou er to
Choose e r baby’s h
ealth. banan ’t have to t the
ggs, oily fi will g b
with adde sh and foo ive yo a on whole e fancy - a
d vitamin ds boost u a nu meal
ensure yo D regularl in the trit bre
u are gett
ing enoug
y to aftern ious energ ad
this vital v h of oon! y
itamin for
long term heart, bon
health. e and

g.ie for
amin D w .b reastfeedin
All babies need a daily vit S e e w w rmation
the ir first a n d further info
drop until they reach sup p o rt
t a no te in your eding.
birthday. Why not pu
eve ry morning on breastfe
phone to remind you
D dro ps out
and leave the vitamin
where you’ll see them?

46
48
When you do get sta
rted, giving your ba
variety of healthy fo by a
ods will set them on
road to being good the
eaters - keen to try
foods and more likely ne w
to be accepting of a
variety of flavours th
roughout their lives
.

Babies who are given plenty of fruit and


vegetables at 6 months old will be more likely
0 Days,
In the First 100
to eat plenty of fruit and vegetables when they

tro d u c in g a h ealthy, varied are 7 than those who had a poor weaning diet.
That’s a fact! Prevention is better than cure…
in
ve eating so now is the time to avoid having a fussy
diet will impro schoolchild or even a picky teenager!
habits for life.
s is a very
n of solid food
The introductio First 1000 Day
s journey. How do you know your baby is
st ag e of th e
exciting a wide
iti ca l tim e to give your baby ready to wean?
It is a cr ures, both
y food and text
variety of health good eating ha
bits now The signs that your baby is ready for solid
l to es ta bl is h
essentia food are that:
ture.
and into the fu They have good head control
hildren They show interest in foods. Your baby
t of Health & C may
The Departmen tion of solid look at food eagerly, watch when you eat
at the introduc and
recommends th about 6 month
s of age. chew their hands.
ou ld st ar t at
food sh by your They are able to sit up with support.
t tim in g sh ould be dictated
The ex ac lid food They start to look for milk feeds more
t yo u sh ou ld not introduce so
baby, bu months (17 frequently, for over more than a week.
’s diet before 4
into your baby start no
) of ag e, an d weaning should
weeks of age.
ths (26 weeks)
later than 6 mon
For more information on weaning visit
www.first1000days.ie
50
Babies are very good at regulating
their intake of food and drink and
they know when they’ve had enough.
If they don’t finish all the food you’ve
prepared don’t force feed them as
15 they are genuinely full at this stage.
Babies may need to try a new food 10 to Remember your baby should
times before they acce pt it, so don ’t give
ess never be left alone while eating!
up! Remember early in the weaning proc
likel y to acce pt new flavo urs Number
babies are more
key from the very start . of meals Average
so variety is the Suitable foods
Baby’s Age per day meal size Consistency

Cereals e.g. baby rice,


Once your b porridge, baby cereal.
aby has beco
eating from me used to Puréed vegetables
a spoon be
and offer lots adventurous Smooth e.g. carrots, squash,
of different
vegetables, fruits and Around 2-3 5-10 thin purée potato. Peeled and
red meat, ch
This will stan icken and fish 6 months meals/ teaspoons without puréed fruit e.g.
d to them fo .
r life. (Stage 1) day any lumps banana and pear.
Well cooked chicken,
“gag” as fish, meat and eggs.
o n fo r babies to
It is co m m thicker
v e fro m purées to
they m o when it
a n be scary
textu re s . It c ly normal. Well-cooked eggs,
n s b u t it is complete e thicker
happ e ed to th chicken or mince.
by gets us
As your ba gradua y
ll go away. 6-9 3 Thick with White and oily fish
re it w il l 2-4
(boned and skinless).
textu months meals/ tablespoons soft lumps
day Yoghurt, pasteurised
(Stage 2)
cheese, bread, pasta,
Accepting lumps an noodles, rice.
d finger foods is an
important part of we
aning. 6-7 months
is the best time to int
roduce textures Chunky, Most family foods
and lumpy foods to are now suitable but
your baby’s diet. 3 mashed
Your baby is more lik do not add sugar or
ely to accept 9-12 meals/ 4-6 texture,
changes in texture at moving to salt. Finger Foods:
this age...leaving months day plus tablespoons
it too late may leave chopped, mango, melon,
you with a fussy (Stage 3) 2-3
eater on your hands. bite size banana, toast fingers,
snacks
pieces cheese, pasta shapes.
52
Advice on Gluten y and
Instead of... Choose… Why?
d in wheat, rye, barle
Gluten, a protein foun ba by ’s die t at
duced to your
oats, should be intro rtm en t of He alth Adult/Older
t 6 mo nt hs of ag e. The Depa
ab ou rly (before
es ag ain st  int ro ducing gluten too ea children’s cereals
ad vis reduce the
nt hs ) or to o lat e (after 7 months) to Sugar coated Breakfast Cereals are too high in
4 mo nts of gluten
k of co eli ac dis ea se. Very small amou breakfast with ‘No Added sugar and salt for
ris gluten-
d at first, such as a Sugar or Salt’ your baby, and
should be introduce th en gr adually
cereals.
can damage their
al. You can
containing baby cere yo ur ba by’s diet growing teeth.
re as e th e am ou nt of gluten in
inc
eks.
over the next 4-6 we

Tomato sauce
Tomato Sauce/ Tin of chopped
or adult jars of
Adult Jar of tomatoes puréed
Bolognese sauces
Bolognese Sauce. with fresh herbs.
are both high in
sugar and salt.

Instead of... Choose… Why?

Processed meats
Juices are too high Chicken Fresh chicken such as chicken
in sugar for your Nuggets. breast strips nuggets are low in
Fruit juices Water baby and bad for coated in iron and contain
their developing breadcrumbs. too much salt for
teeth. your baby.

Sweet treats are


too high in sugar
Sweets and Yoghurt or for babies and
biscuits fruit can damage their
growing teeth.

54
“One of the very first soups I cooked with my mother, Vera. This is full
of goodness and nutrition and, as they say in Cavan, there is eating and
drinking in it! I make it for the twins but I replace the barley with Orzo which
is a rice-shaped pasta and they love it.” Neven Maguire, Chef and father

Serves 12
Place the pearl barley in a sieve
and rinse well under cold running
water.
50g (2oz) pearl barley
Heat the rapeseed oil in a pan
1 tbsp rapeseed oil
over a medium heat and stir in
2 celery sticks, diced
the celery, onion, carrot, leek
1 onion, diced
and thyme. Sauté for 5 minutes,
1 carrot, diced
until the vegetables are softened.
1 small leek, trimmed and diced
Pour the stock into the vegetable
1 tsp chopped fresh thyme
mixture, add in the rinsed barley,
2 skinless, chicken breasts
whole chicken breasts and bring
(quality assured)
to the boil, then reduce the heat
1.2 litres (2 pints) homemade
and simmer for about 20 minutes
vegetable or chicken stock
or until the vegetables, chicken
(with no stock cube or added
and barley are completely tender.
salt)
Remove the cooked chicken, allow
1 tbsp chopped fresh flat-leaf
to cool slightly and carefully dice
parsley
into small cubes. Stir in the diced
Freshly ground black pepper
chicken and parsley then season to
Brown bread, to serve
taste.
(optional)
Purée the soup to the desired
consistency (depending on your
baby’s stage of weaning) using a
hand blender or food processor.

ft
Tip! taking so
n ce yo u r baby is u t u p Nutrition Information
O nc
ds you ca per serving
finger foo f b rown bread
a ll s o ld iers o soup.
Energy: 134 kcals
s m
to e at with their Protein: 10g
for them Carbohydrate: 18g
Fat: 3g
56 Source of Fibre
“Full of interesting flavours.” Michelle Skelly, Clinical Dietitian, Laois
Serves 4
Brown onion in rapeseed oil.
Add the onion, chickpeas and
tomato to the pot and simmer for
1 tsp rapeseed oil
15 minutes until chickpeas are soft
1/2 onion chopped
enough to be mashed with the
400g can chickpeas (drained)
back of a fork.
4 tbsp canned chopped tomato
Add in the spinach and stir until
in juice
wilted. Take off the heat and add
1 tbsp coriander leaves chopped
coriander.
150g baby spinach, washed
Purée or mash to the desired
consistency (depending on your
baby’s stage of weaning).

Chick
pe
a grea as are so h
t a
baby. source of i ndy and ar
It’s alw ron fo e
a few a ry
tins o ys good to our
cupbo f chic have
a kpe
in veg rd. Don’t b as in the
e e
this re tables of yo afraid to ad
cipe. ur cho d
ice to
Nutrition Information
per serving
Energy: 137 kcals
Protein: 9g
Carbohydrate: 18g
Fat: 4g
Source of Iron, Fibre
58 and Vitamin C
“Hummus is perfect to use as a dip for small pieces of fresh fruit and
vegetables, or as a spread instead of butter. Infants love the savoury fresh
taste and it’s a great way to encourage them to self-feed which develops
their hand and eye co-ordination and feeding autonomy.” Ruth Charles,
Paediatric Dietitian, Westmeath

Serves 12
Suitable from 6 months on. Blend the chickpeas in a food
processor until smooth, mix in the
tahini, flaxseed oil, garlic, lemon
juice, cumin and cayenne pepper.
400g tin chickpeas
Adjust seasoning by adding freshly
3 tbsps tahini
ground black pepper.
1 tbsp flaxseed oil
Add a little water if needed. Serve
2 garlic cloves, crushed and
at room temperature.
smooth
Juice of half a lemon
Ground black pepper
Pinch cumin & cayenne pepper

Why not set


aside some
mixture for of this
the adults in
family and sp the
ice things up
blending in by
some chopp
chilli if you d ed red
are!
Nutrition Information
per serving
Energy: 126 kcals
Protein: 5g
Carbohydrate: 6g
Fat: 9g
High in Fibre,
60 Omega-3 and Iron
“I didn’t realise how challenging being a parent was until I became one
myself, but this recipe never failed me” Paula Mee, Dietitian, Dublin

Serves 5

Heat the oil in a frying pan, add


the onion and sauté until softened.
Add the minced beef and sauté,
1/2 tbsp sunflower oil
stirring occasionally until browned.
30g onion, finely chopped
Add the swede and tomatoes, pour
125g lean minced beef
over the stock, holding back a little
250g swede, chopped
if a thicker consistency is preferred,
2 tomatoes skinned, de-seeded
and bring to the boil.
and chopped
Reduce the heat, cover and
250ml unsalted chicken or beef
cook for 30 minutes. Blend to a
stock
purée of the desired consistency
(depending on your baby’s stage of
weaning).

an
etter th
n ’t g e t any b u re to
You ca es
is h b e ef! Mak for a
good Ir utcher y
s k yo u r local b eef which the
a t o f b
n cu ou.
nice lea y mince for y
Nutrition Information
p p il per serving
will ha Energy: 68 kcals
Protein: 7g
Carbohydrate: 3g
Fat: 4g
62 Source of Vitamin C
“Cool and soothing for teething gums and my kids still love it for
a summer treat” Cara Cunningham, Senior Community Dietitian,
Westmeath

Serves 4

Mix the yoghurt and cheese


together, put into a dish (suitable
for the freezer) and freeze for 2
2 x 50g pots of strawberry
hours.
fromage frais
Purée the stawberries and vanilla
50g mascarpone cheese
essence – mix together with the
50g strawberries
frozen yoghurt.
1 drop of vanilla essence
Note:
As this recipe has a firmer
consistency it is suitable for your
baby in the later stages of weaning
(from about 8-9 months).

Why not chan


ge things up
by using differ
ent flavoured
fromage frais
and different
types of fruit?
Nutrition Information
per serving
Energy: 88 kcals
Carbohydrate: 5g
Protein: 2g
64 Fat: 7g
“This recipe is a favourite of mine to share with mothers of infants I see
under my care, it is a great source of calcium for a developing infant”
Orla Brady, Community Dietitian, Westmeath
Serves 3
Suitable from 7 months
Bring water to a simmer.
Add strips of chicken and broccoli
and simmer for 20 minutes until
75g skinless chicken breasts cut tender.
in strips Cook pasta for 10-15 minutes until
30g / 1/2 cup pasta soft.
50g fresh broccoli Drain the pasta and add chicken
150ml water and broccoli and mix with grated
50g grated cheddar cheese cheese.
Mash or purée.

It’s quite handy


to have some
frozen vegetabl
es in the freeze
for those days r
when it’s all
go. Frozen broc
coli florets will
work just as wel
l in this recipe
and are just as
nutritious.

Nutrition Information
per serving
Energy: 141 kcals
Carbohydrate: 6g
Protein: 14g
Fat: 7g
Source of Calcium
66 and Vitamin C
“These tasty little fish cakes were a firm favourite in my house when I
was at the weaning stage.” Emma Shannon, Senior Nutritionist, Danone
Baby Nutrition
Serves 8-10

Steam or bake fish until cooked


(approx. 20 mins).
Remove all bones.
300g salmon (whiting also can
Steam or boil potatoes until
be used)
cooked (approx. 30 mins).
4 medium potatoes
Mash well until there are no lumps.
2 eggs
Mix fish, potatoes, 1 egg, veg. oil,
2 slices of brown bread
parsley and shape into a roll.
1 lemon
Wrap in cling film.
1 sprig of chopped parsley
Place in fridge for one hour.
1-2 tbsp of veg oil
Slice roll into 8-10 fish cakes.
Flour
Prepare three saucers, one each
with flour, beaten egg, and
breadcrumbs.
Dip each fish cake in flour, then
the egg and then coat with
breadcrumbs.
Grill until golden brown.
Serve with lemon

Note:
This recipe is suitable for Stage
eat
c a ke s are a gr 3 weaning (9-12mths). Make sure
sh mega-3
These fi oduce o lmon
to cut the fish cakes up into small
to in t r pieces so your baby can pick them
way ich sa
min D-r
and vita aby die
's t! up with their small hands.
Nutrition Information
yo u r b
into per serving
Energy: 199 kcal
Protein: 11g
Carbohydrate: 24g
Fat: 7g
High in Vitamin D
Source of Omega-3
68 and Vitamin C
“I found this a handy way to introduce meat at the early weaning
stages” Dr Jennifer O’Neill, Nutritionist, Danone Baby Nutrition
Makes 6-10 portions

Wash, peel and dice potato into


small cubes.
Add the lamb to a saucepan with a
400g sweet potato
small amount of water.
100g lean lamb mince
Cook over a gentle heat, breaking
1 tbsp rapeseed oil
up the mince with a spoon as it
browns.
Once browned add in the sweet
potato, pour over enough water to
cover it. Bring to the boil, stir, cover
and reduce heat.
Simmer for 15 minutes, stir
occasionally. If it is cooking too
quickly you may need to add more
water.
Remove from heat and cool, and
then spoon into a food processor
or container where you can use a
hand blender.
Blend until smooth and runny, (the
consistency will vary depending
on your baby’s stage of weaning)
adding the rapeseed oil as you stir.

Change
things u
adding d p a little
ifferent by
this recip vegetab
e e.g. ca les to
broccoli rrots, pe Nutrition Information
or spina as,
ch. per serving
Energy: 109 kcal
Protein: 4g
Carbohydrate: 14g
Fat: 4g
70 Source of Vitamin C
“Avocados are often overlooked by parents when it comes to preparing
baby foods but they are a heart-healthy and easy to prepare food”
Deborah Griffin, Senior Paediatric and Neonatal Dietitian, Waterford

Serves 8

Remove the core and peel the pear.


Remove the stone and peel the
1 pear skin off the avocado.
1/2 ripe avocado Cut both into small chunks. Place
1/2 tbsp of hot water the pear chunks in the saucepan
with the hot water and slowly bring
to a simmer.
Continue simmering until the fruit
breaks up easily with your fork or
spoon.
Be careful not to overheat or boil
too much otherwise you will lose
vital nutrition from the fruit.
Take off the heat and allow to cool,
then combine with the avocado
pieces and carefully mash with a
fork or use a blender.
Fill up your ice cube tray evenly
with the purée and, when cooled
completely, place in the freezer.

Avocado
is a brillia
food for y nt first
our baby
nutritiona due to its
l value an
creamy te d also its
xture. You
variations ca
of this rec n make
using oth ipe by Nutrition Information
er fruits to per serving
the avoca blend wit
do such a h Energy: 59 kcal
peaches, s banana
or mango s, Protein: 1g
. Carbohydrate: 4g
Fat: 5g
72 Source of Fibre
“A quick and simple, nutritious and delicious snack for the little ones.”
Jessica Schram, Paediatric Dietitian, Dublin
Serves 6

Remove the stone from the


1/4 avocado avocado.
1/2 kiwi Peel the kiwi and avocado, cut into
small pieces and mash together.
Alter texture depending on stage
of weaning.

Tip!
An avoca
do is ripe
from gree whe
n to a dark n its skin turns
A ripe avo brown/gre
cado shou en color.
when it is ld “give” s
gently squ lightly
Never refr eezed.
igerate un
avocados ripened (h
because th ard)
cold temp ey will no
eratures. t ripen in
Unripened
avocados
cool dark are best s
place unti tored in a
To speed l they hav
up the rip e ripened.
can put th ening pro
e avocado c e ss you
bag and it in a brown
should rip paper
If you add en in 3-6
a tomato, day
a paper b apple or b s.
ag in whic anana to
avocado th h you hav
is will spe e p laced an
process a ed up the
nd will us ripening
three day ually only
s to ripen take one to
.
Nutrition Information
per serving
Energy: 62 kcals
Protein: 1g
Carbohydrate: 4g
Fat: 5g
74 High in Vitamin C
76
In the First 1000 Days,
nutrition affects your child’s
brain development forever.
Your toddler’s brain is highly flexible in the
early years of life – just think of all that goes on
in terms of language development, movement
and social skills. Giving your toddler the best
possible food for their brain will ensure they
can maximise their full potential now and right
throughout their lives.

Your toddlers brain is still growing and


changing everyday. The brain reaches 50% of
its mature size by about 6 months old and 85%
of its final size by age 3. About half of your
toddler’s energy intake goes directly to their
brain – more than twice the energy an adult
brain needs.

Feeding your toddler with the right foods rich


in iron and other important nutrients has a
powerful impact on their brain development
and future potential right throughout their
lives.

It’s a fact - children who get enough iron


during the First 1000 Days will do better at
reading, writing and maths when they are
starting secondary school than those who
have missed out.

78
Tailored, specifi
c foods such as
fortified milks,
fortified breakf
cereals and grow ast
ing-up milks ca
a helpful additio n be
n to your toddle
diet and can bo r’s
ost intakes of
important vitam
ins, for exampl
and vitamin D. e iron

ne’s
yo u r little o ower
years, e. To p
to ddler amazing rat y balanced portant-
t h e n lth family is im
During velops at a need a hea . Include Eating as a y example an
d love
d e h ey iro n le a rn b
bra in g t of ntils toddlers ating at the
a t learnin des plenty s, beans, le asis. t you are e
all t h
hich in
clu pea gular
b to see wha ge them to
eggs, n a re year olds will encoura
diet, w t, chicken, le s o table. This iet.
ea etab of 1 . er, varied d
red m y green veg ne quarter ir diet have a wid
d le a f o st o iro n in the
an - alm gh
mber t enou
Reme d do not ge
n
in Irela

Make your todd


generally ler your sous-c
f v it a m in D are also in the kitchen.
Toddlers feel m
hef
Intakes o g that
h to d d le rs indicatin interested in fo ore
low in Ir is issing ods they have
d le rs a re at risk of m to prepare - allo
w them to was
helped
many to d
t for bone h the
key nutrien carrots, mix the
out on this sources of table!
salad and to se
t the
od dietary oily fish.
growth. Go d e eggs and
D in c lu
vitamin

80
Healthy snacks for
your toddler Instead of... Choose… Why?

Breaded fish contains


Breaded Fish/ Fresh Fish too much salt for your
Fish Fingers
toddler.

Desserts and sweet


At this stage, your toddler treats provide too
should be having around 3 much sugar and very
meals and 2-3 healthy snacks little vitamins and
Desserts and Yoghurt and Fruit minerals. Limit these
per day. Make sure to have a other sweet to special occasions.
good supply of healthy, low treats Fruit and yoghurt are a
sugar and low salt snacks. great sweet treat rich in
Some healthy snack ideas vitamins and minerals.
include: A boiled egg and wholemeal toast
soldiers
Use fruit to sweeten
Some chopped fruits such as breakfast cereals, Too much sugar in the
banana or apple natural yoghurt and diet can lead to tooth
pancakes. Sweet
Sugar vegetables like carrots, decay and obesity in
A small yoghurt and some raisins later childhood.
parsnips, peas and sweet
Soft cooked vegetable sticks potato can sweeten
savoury dinners.
Half a bagel and cream cheese
A small wholemeal scone with Wholegrain varieties of
butter cereals provide more
fibre for your toddler.
White bread, rice, Wholegrain bread, For fussy toddlers you
and pasta brown pasta and can mix for example
Beans and wholemeal toast brown rice white and brown pasta
Mini rice cakes to make the change
less obvious.
Vegetable soup
Mini pitta pocket with tuna Homemade sauces
made using Shop bought sauces
Hummus and wholegrain crackers Shop bought sauces homemade vegetable can contain too much
stock (thickened salt and sugar.
with cornflour) and
seasoned with herbs
For more information on toddler82
nutrition visit www.first1000days.ie and spices.
“Everyone in the family will love this tasty casserole dish, a different take
on the usual pork with apple sauce.” Louise Reynolds, Dietitian, Danone
Baby Nutrition

Serves 12
Toss the pork pieces in the
seasoned flour and sauté
them in the vegetable oil until
1.3kg / 3lbs pork pieces
golden brown (do this stage in
2 tbsps plain flour seasoned with
pepper
batches).
Vegetable oil (for frying off the meat) Transfer the meat to a casserole
2 small onions, peeled and chopped dish.
thinly Then gently fry the onions and
3 cooking apples, peeled and chopped apples in the pan for about 10
300mls / 1/2 pint apple juice minutes without colouring.
600mls / 1 pint chicken or vegetable Add to the meat in the
stock casserole dish and pour in the
300mls / 1/2 pint cream
apple juice and stock. Simmer
over a low heat for 1 hour or
until the meat is tender.
Stir in the cream and serve with
fluffy rice or creamy mashed
potatoes.

We often take the quality


of our Irish pork for
granted, when you really
can’t beat it anywhere
else in the world! Chop
Nutrition Information
the pork into nice small per serving
pieces that your toddler Energy: 332 kcals
is able to tuck in to. Protein: 30g
Fat: 9g
Carbohydrate: 35g
Source of Fibre, Iron
84 Calcium and Vitamin C
“Yummy burgers packed with extra goodness.” Jenny O’Dea,
Nutritionist, Danone Baby Nutrition
Serves 4
Burgers:
Place the minced beef, egg, carrot
400g lean Irish minced beef and courgette into a medium bowl.
1 egg lightly beaten Season with black pepper and
1 small carrot, grated
mixed herbs.
1 small courgette, grated
Mix well with your hands and then
Black pepper and mixed herbs
shape into 8 small burgers.
Place the burgers on a tray lined
To Serve: with grease-proof paper, cover
1 medium avocado
2 tsps lemon juice with cling film and place in the
8 small wholemeal buns/rolls fridge for 30 minutes.
Sliced tomatoes (8 slices) Preheat a greased (with rapeseed
Butter lettuce leaves oil) grill pan or frying pan on
Irish tomato chutney (optional) medium heat.
Cook the burgers for 3-4 minutes
on each side until cooked through.
Transfer to a plate, cover and keep
warm.
t To Serve:
o grea
rg e r s are als at Mash the avocado and lemon
bu y
These e famil juice in a small bowl until smooth.
o k fo r all th . You can
to co cues Lightly toast the burger buns.
r barbe r the
summe m bigger fo Spread the base of the burger
he
make t the family. buns with the avocado mash. Top
lt s in
adu each burger with lettuce and sliced
tomato.
Add a thin spread of tomato
chutney to the top of the lettuce
Nutrition Information
and tomato if desired. per serving
Energy: 252 kcal
Protein: 19g
Fat: 11g
Carbohydrate: 22g
Source of Iron and
86 Calcium
“This recipe is the the real McCoy and definitely doesn’t use any of those ready-
made pasta sauces. It’s just so versatile, soft and tender that it is worth the two
hours cooking time - trust me, it’s worth it!” Neven Maguire, Chef and father

Serves 10 Heat the butter and oil in a large


sauté pan with a lid until sizzling.
Add the onion, carrots, celery,
1 tbsp rapeseed oil garlic, mushrooms and bacon. Sauté
1oz / 25g butter over a medium heat for 10 minutes
1 onion, finely chopped until the vegetables have softened
2 carrots, finely chopped and everything is lightly browned,
2 celery sticks, finely chopped stirring frequently.
2 garlic cloves, crushed Add the minced beef to the pan,
8oz / 225g button mushrooms, sliced reduce the heat and cook gently
4oz / 100g rindless pieces of smoked for 10 minutes until well browned,
streaky bacon, finely chopped
stirring to break up any lumps with
12oz / 350g lean minced beef
a wooden spoon.
(quality assured)
Stir in the tomato purée, canned
1 tbsp tomato purée
2 x 14oz / 400g cans chopped tomatoes and half of the stock and
tomatoes bring to the boil, stirring to combine.
1/2 pint / 300ml beef stock (low salt) Reduce the heat under the pan, half
1 tbsp chopped fresh basil cover with the lid and simmer very
Freshly ground black pepper gently for about 2 hours or until the
meat is meltingly tender, stirring
occasionally and adding a little
more of the remaining stock as it
becomes absorbed.
Add basil to the sauce and mix well
This dish is a perfect stand-by to combine, then simmer uncovered
for converting into dishes such for another 30 minutes until the
as moussaka, cannelloni, chilli bolognese sauce is well reduced and
con carne, lasagne, cottage pie thickened, stirring frequently.
and as a filling for pancakes and Season with ground black pepper.
jacket potatoes Serve with pasta. Nutrition Information
per serving
Energy 236 kcals
Protein 13g
Carbohydrates 20g
Fat 12g
88 Source of Fibre
“Quick, easy and open to adding your own favourite extras.” Roberta
McCarthy, Clinical Specialist Dietitian, Dublin
Serves 4
Gently cook the onion and
chopped potatoes in the oil in a
2 potatoes – boiled and chopped frying pan.
into bite size pieces Add the eggs, mushrooms and
1 onion – chopped finely spinach and sprinkle with the
1 tbsp rapeseed oil for frying cheese.
4 free range eggs, whisked Cover with a lid until the eggs
25g (1oz) hard cheese such as are fully cooked (firm to touch).
cheddar, edam or gouda, grated Place under a hot grill until
(low fat optional) golden in colour.
75g mushrooms, sliced To make the salad, mix the
60g spinach cherry tomatoes, chickpeas, and
onion in a bowl. Drizzle over the
Chickpea & tomato salad: olive oil and season with black
80g o f cherry tomatoes, halved pepper.
or quartered Serve the tortilla warm with the
200g chickpeas salad on the side.
1/2 small red onion
1 tbsp olive oil
Black ground pepper to season

This tasty vege


tarian dish
is packed with
iron which is
important for yo
ur toddler’s
brain developm
ent. Nutrition Information
per serving
Energy: 323 kcal
Protein: 15g
Carbohydrates: 25g
Fat: 20g
Source of Omega-3,
90 Iron, Calcium and
Vitamin D
“This creamy, nourishing risotto goes down a treat with my own children”
Niamh Brannelly, Dietitian, Danone Baby Nutrition
Serves 6
Fry the onion and garlic in olive
oil.
1 onion, diced Add the chicken breasts, peppers
1-3 cloves garlic, crushed (optional) and mushrooms, and fry for a
4 chicken breasts, sliced couple of minutes more.
3 peppers, sliced and diced Add in the rice and fry until all
100g/4oz mushrooms, diced coated in oil but not browned.
225g/8oz arborio rice Add about 500ml/1 pint of stock
1 cup frozen peas and cook it is until almost all
750ml/1.5 pint of low salt chicken absorbed.
stock Gradually add another 250ml/
Fresh parsley, chopped half pint of stock until the risotto
is creamy, then pop in a cup of
frozen peas.
Stir well then serve with chopped
parsley.

ty to
c a n a dd varie ping
You swap
ipe by as
this rec ith fish such
w
chicken r cod.
o Nutrition Information
salmon per serving
Energy: 342 kcals
Protein: 27g
Carbohyrdates: 51g
Fat: 5g
High in Fibre and
Vitamin C
92 Source of Iron
“This is so easy to make and serve and a great way to include well cooked egg
which is a cheap, nourishing food for everyone. The natural sweetness of the
tomato combined with the savoury herbs and cheese make it a choice that’s
full of natural goodness for your toddler to enjoy”. Ruth Charles, Paediatric
Dietitian, Westmeath

Serves 4
Soak the tomatoes in a bowl for 15
minutes with just enough hot water
to cover them.
6 sun-dried tomatoes
Remove from the water (keep the
4 tbsps of olive and flaxseed oil,
water) pat dry with kitchen paper
mixed to taste
1 small onion, finely chopped and cut into fine strips.
Pinch of dried thyme Fry the onion in the oil until soft
6 eggs and brown, then add the tomato
50g grated fresh parmesan cheese strips and thyme.
Ground black pepper Cook for a further 2 minutes,
stirring constantly.
Season to taste with black pepper.
Beat all 6 eggs into a bowl, stir in 3
A twis tbsps of the tomato water and all
to
dish, p n your avera the parmesan.
acked ge egg
D and wit
calcium h vitamin Raise the heat under the pan, when
import , which the oil sizzles, add the egg mixture.
an a
rapidly t for your to re Mix quickly then stop stirring.
growin ddler ’s
g bone Turn the heat to low, cook until
s.
the base is golden and the top is
puffed.
Using a large plate as a lid, turn the
pan over, the frittata will land on the
plate, place the golden cooked side
up and slide the frittata back in the Nutrition Information
pan until the other side is cooked per serving
golden. Energy: 360 kcals
Cut into bite sized wedges and offer Protein: 16g
hot or cold. Carbohyrdates: 2g
Fat: 32g
High in Omega-3 and
Vitamin D
Source of Iron and
94 Calcium
“The colours and variety of textures in this dish will help your child to
develop their taste and interests in new foods” Michelle Skelly, Clinical
Dietitian, Laois
Serves 7
Preheat oven to Gas 5/ 190°C/
375°F.
2 tsps rapeseed oil for frying On the hob over a low heat sauté
1 onion, sliced the onion, red pepper and sweet
1 red pepper, sliced potato in rapeseed oil until soft but
1 sweet potato, chopped not brown.
115g green beans, chopped Add the green beans, sweetcorn,
400g can baked beans in tomato tomato puree and boned mackerel.
sauce Simmer for 5 minutes.
200g can sweetcorn (drained) Transfer the mixture to an
1 tbsp tomato purée ovenproof dish and scatter with the
100g tin mackerel in tomato sauce cubes of cheese.
100g smoked cheddar, cubed Cover mixture with slices of potato
450g potatoes, thinly sliced then brush with egg and sprinkle
1 egg beaten with ground black pepper.
Ground black pepper Bake in preheated oven for 30-40
minutes until golden brown on top
and potato is cooked soft.

What a gre
at way to
lots of veg incorporate
etables an
into your to d oily fish
ddler’s die
don’t tell y t. Sssssh
our toddle
r! Nutrition Information
per serving
Energy: 291 kcal
Protein: 14g
Carbohydrate: 40g
Fat: 9g
High in Vitamin C
Source of Omega-3,
Iron, Calcium and
96 Vitamin D
“Salmon fish fingers - Ditch the processed fish and give this nutritious
alternative to fish fingers a try!” Jessica Schram, Paediatric Dietitian, Dublin
Serves 6
Wedges:
Preheat the oven to Gas 4/ 180°C.
For the fish fingers: Scrub the potatoes and cut into
450g salmon chunky wedges.
50g plain flour Drizzle with the olive oil and sprinkle
1 egg lightly beaten over the black pepper.
50g breadcrumbs Place on a baking tray lined with
1/2 tsp paprika parchment. Bake for 30-35 minutes.
For the wedges: Roast Vegetables:
6 medium rooster potatoes Place the carrots and parsnips in a
1 tsp black pepper bowl.
1 tbsp olive oil Add the oil, pepper and mixed herbs
For the roasted carrot and combine thoroughly.
& parsnip: Place the veg on a baking tray lined
3 medium parsnips, peeled and with parchment.
cut into bite-size pieces Bake for 25-30 minutes, tossing
4 medium carrots, peeled and halfway through.
cut into bite-size pieces Fish Fingers:
2 tbsp olive oil Meanwhile, cut the fish into lengths
1 tsp black pepper and remove any skin and bones.
2 tsps mixed herbs. Combine the paprika and
breadcrumbs.
Coat each fish piece in flour and
then dip into beaten egg. Roll the
fish pieces in the breadcrumbs. Nutrition Information
Place on a baking tray and cook for per serving
Tip! 10-15 minutes (until golden brown). Energy: 230 kcal
Swap salmon with cod for a Protein: 18g
Carbohydrate: 16g
tasty alternative. Fat 10g
High in Omega-3
98 and Vitamin D
“A great dish to get the kids involved with the meal when they are big
enough to add their own toppings” Michelle Skelly, Clinical Dietitian, Laois
Serves 2
Preheat the grill and lightly toast
the pitta bread on each side.
2 wholemeal pitta breads
Spread passata on one side of each
100ml passata
pitta right to the edge (to prevent
30g grated mozzarella cheese
the pitta burning).
10 leaves fresh basil
Arrange the cheese, basil and
Ground black pepper
pepper on top of the passata.
100g salmon
Arrange the salmon, sweetcorn and
3 pineapple rings, drained and
pineapple on top of the cheese.
diced
Grill the pitta pizza for 5 -8 minutes
2 tbsps sweetcorn
until golden brown and bubbling.
Serve when cooled to a
temperature suitable for child.

ght
have thou
Who would be both
uld
a pizza co This
nutritious?
tasty and o d for
finger fo
is a great
toddlers.
Nutrition Information
per serving
Energy: 279 kcal
Protein: 19g
Carbohydrate: 30g
Fat: 10g
High in Omega-3 and
Vitamin D
100 Source of Iron
“We all know how difficult it can be to get kids to eat their fruit and veg.
My advice: If you can’t make them eat it, get them to drink it!” Paula Mee,
Dietitian, Dublin

Serves 6
Whizz all ingredients together and
serve cold.
6 sticks of celery
300ml organic apple juice
2cm fresh ginger
1 cucumber
500g low fat natural yoghurt
1 tbsp of honey

Double
u
make e p on the recip
nough e to
family. fo
Keep in r the whole
fridge a jug in
an the
on a su d serve cold
mmer ’s - delish
afterno
on!
Nutrition Information
per serving
Energy: 85 kcals
Protein: 5g
Carbohydrates: 15g
Fat: 1g
Source of Vitamin C
102 and Calcium
Orla Brady, Community Dietitian, BSc (Hons) Human
Nutrition and Dietetics, MINDI. Orla graduated from Trinity
College Dublin and DIT in Human Nutrition and Dietetics
and began working as a dietitian in Beaumont Hospital,
Dublin. Orla is currently working as a Community Dietitian
with the HSE in the Midlands and provides a primary care
dietetic service to both children and adults through primary
care clinics and group programmes. Paediatrics has become
a large part of her work and Orla has developed a special
interest in childhood nutrition.

Roberta is a Clinical Dietitian specialising in neonatal care.


Roberta has years of experience working in Paediatrics and Senior
Neonatology. Her main interests are nutrition and growth S c , MINDI,
D ip , M h. Fiona
in babies, especially those born preterm, and the area of D u n lev y BSc, PG d Women’s Healt ching
Fiona trics an ading tea
vitamin D. Roberta is an active member of various expert in Paedia an in a le estigatin
g
dietitian rks as a d ie ti ti
n t time inv hoosing
groups and has contributed to a range of resources for n tl y w o a s s p e
curre l. She h eek whe
nc
parents and health care professionals. y hospita parents s een involved in
maternit ati o n
of inform nd has b basis
the type r th e ir baby a re a . O n a daily
ds fo this a men,
solid foo a re n t guides in n d p re gnant wo
p a
producin
g regnancy
w o rk s with pre-p infants.
she ung
s and yo
new-born
Michelle graduated as a
Dietitian from the Unive
of Ulster, Coleraine in 20 rsity
05. Originally from Co.
Meath, Michelle now live
s in Laois where she wo
as a Hospital Dietitian. Sh rks
e loves food and cooking Ellen Roche is a Dietitian
and enjoys doing regula at Nutri Vive Nutrition Cli
r cookery courses, learni Kilkenny city. Ellen previo nic in
about both Irish and Int ng usly worked with the HS
ernational foods and of years and now operates E for several
course adding her own her own full-time privat
twist to recipes! Ellen specialises in provid e practice.
ing nutrition advice for
Disorders (Low FODMAP Digestive
Approach), Sports Nutrit
Weight Loss. Nutrition ad ion and
vice clinics are also locate
Carlow, Tipperary and We d in
xford.

104
Ruth has been a Paediat
ric Dietitian since 1998.
She’s now self-employed
at NutriKids: a nutrition
consultancy dedicated
to the nutritional needs
of children from infancy
to teenage years. She’s
s degree in Human qualified to assess child
Jessica graduated with an honour hood weight, height and
Trin ity College Dublin nutritional status. She wo
Nutrition and Dietetics from rks in supporting and
Jess ica has worked in empowering families to
and DIT in 2009. Since then make informed decision
s
ric Diet itian providing around the best nutrition
Tallaght Hospital as a Paediat for pregnancy and
to fam ilies affected by food during infancy.
dietary advice and support
ase as well as many
allergies, fussy eating, coeliac dise
other nutritional problems.
After graduating with a
B.Sc. Physiology in UCC
1996 Deborah qualified in
as a Dietitian in 1998 fro
University of Ulster Coler m the
aine. Since then Deborah
has worked in a variety
Paula is a qualified dietitian and set up her own of posts in the UK and Ire
predominantly in paediat land
consultancy in 2004. She provides an extensive range rics as she has a special
interest in children’s healt
of services in nutrition, marketing communications h, feeding and nutrition
especially for children wit ,
and product development. Paula is Head of Dietetics h food allergies. Deborah
gained an M.Sc. in Allerg
in Medfit Proactive Healthcare, Blackrock, Co Dublin. y from the University of
Southampton in 2011. He
She is passionate that the consumer voice is heard and r interest in food is abou
encouraging parents to t
makes regular appearances in the media advising on use simple, natural, nutrit
foods that appeal, as for ious
nutrition and health issues. ming early eating habits
in infants and young ch
ildren is key to a healthy
lifestyle.

Cara Cunningham has worked for over


15 years as a Danone Baby Nutrition Team
ctor
Community Dietitian for HSE Midlands;
her job is a Aileen Regan, Dietitian, Medical Dire
promotion. Louise Reynolds, Diet itan
mixture of both primary care and health
who is eight and Niamh Brannelly, Dietitian
Cara is a mum of three busy kids, Kate
twins Peter and Ruth who are six. She enjo
ys the daily Emma Shannon, Senior Nutritionist
healthy diet! Jenny O’Dea, Nutritionist
‘struggle’ of trying to get them to eat a
Dr Jennifer O’Neill, Nutritionist
Michelle Gray, Dietitian
Jennifer Luddy, Nutritionist
106
108
110
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112