Written by , independent & NHS registered children's dietitian.
Babies are born with as many brain cells as adults, but it is the connections between these brain cells that need developing. These connections between brain cells grow at a rapid rate during the first five years of a child鈥檚 life.
Developing your baby鈥檚 brain connections is easy with everyday interactions and activities. These include talking to them, playing, reading and eating together.
What we feed our babies is also very important and can impact how their brains develop. Make sure their diet is healthy and balanced, and maybe include some of these foods, which are full of nutrients that are great for your little one鈥檚 brain.
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Some ideas to try with the family - just remember to drop and salt or soy when cooking for little ones
Oily fish
Oily fish contains omega-3 fats. These help babies鈥 brains to function as well as develop their memory. Salmon, sardines and mackerel are all oily fish that you may recognise.
These are often available frozen or tinned and can be easily included in your baby鈥檚 diet if you know how. I like fish pie as you can add lots of different fish and alter the texture according to the weaning stage your baby is at. You could also try small pieces of sardine mixed with scrambled egg for a quick and simple meal.
White fish such as cod, haddock and plaice contain a much smaller amount of omega-3 fats but are still really good for your baby.Try white fish with a cheese sauce for an easy, child-friendly meal when served with mashed potato and green vegetables.
Fish can be introduced into your baby鈥檚 diet from around six months of age. It is recommended they have two portions a week: one portion of oily fish and one portion of white fish. Do be careful to check for bones in both fresh and tinned fish and buy boneless wherever possible.
You could try Miguel Barclay's easy salmon parcels for the family while cooking some plain salmon on the side for your baby.
Nuts and seeds
Nuts, seeds and some oils contain smaller amounts of omega-3 fats but are good alternative sources to fish. Walnuts and sesame seeds are good choices. Try sesame seeded breads and breadsticks or try adding ground nuts such as walnuts to your baby鈥檚 morning porridge. You could also try switching to rapeseed oil for cooking.
Finely ground nuts and seeds can be given to children from six months of age but it is recommended to wait until your child is around five years of age before you give them whole nuts due to the risk of choking.
Milk and yoghurt
Dairy foods such as milk and yoghurt as well as some dairy milk alternatives (do check the label) are good sources of iodine. Iodine is essential for your baby鈥檚 brain development and in pregnancy too. These foods also contain calcium, which is needed for strong bones and teeth.
Cow鈥檚 milk and dairy milk alternatives can be used in cooking from around six months of age but should not be given as a main drink until your baby is a year old.
Other important sources of iodine include white fish, including cod and haddock. Fish pies can be a good way to ensure your baby gets both omega-3 fats and iodine in one hit.
Eggs
The humble egg is bursting with lots of goodness for your baby. Eggs contain protein, iron, vitamin A and also a vitamin called choline. Choline is vital to help your baby make memory cells and so eggs are not to be forgotten!
Eggs are really versatile and can be used in lots of ways. I like to make omelette as it is super quick to prepare and I can add lots of vegetables into it too. Eggy bread and boiled eggs with soldiers usually go down well with toddlers too, just be careful not to add salt for babies.
Eggs can be given from around six months of age. If you like a runny egg then make sure the egg has a red lion stamped on it, or the box says 鈥楤ritish Lion Quality鈥, to ensure they are safe to eat this way.
Wholegrains
Wholegrains are found in a variety of breads, usually those marked wholemeal, seeded or granary. Wholewheat breakfast cereals, porridge oats and even plain popcorn are rich in wholegrains too.
Wholegrains contain B vitamins and are essential for your baby鈥檚 nervous system. The nervous system carries messages to and from the brain and to different parts of the body. B vitamins also help to develop your baby鈥檚 memory.
Wholegrains are a rich source of carbohydrate too. This is needed to ensure your baby鈥檚 brain is fuelled with the energy needed to keep building those brain connections.
Try and include wholegrains in your baby鈥檚 diet regularly from around six months of age. A wholewheat breakfast cereal with milk is a great choice for the morning. The milk provides calcium and iodine and absorbs into the cereal, making it a perfect mushy weaning texture. Porridge is also a great choice and don鈥檛 forget soldiers of wholegrain toast for dipping into runny boiled eggs.
I hope this gives you (and them!) food for thought and lots of ways to feed your baby鈥檚 brain with essential brain-boosting nutrients.
