0–6 months

Whether you choose breastfeeding or bottle feeding, your baby’s milk gives them everything they need to grow healthy and strong in the first months.

The best approach is responsive feeding — letting your baby guide you. Watch for hunger cues like lip smacking, sucking on hands, or rooting (turning their head as if looking for milk). Feed when they show these signs and stop when they seem full. It works for both breast and bottle, helps your baby feel safe, builds a strong bond, and supports their natural ability to eat the right amount.

6–12 months

Around 6 months, most babies start showing interest in what you’re eating — a sign they’re ready to try solid foods. It can feel a bit scary because of worries about choking, but it’s also an exciting milestone: your baby is ready to explore new tastes and textures and grow more independent.

1–5 years

This is the move from finger foods to full meals — breakfast, lunch and dinner. Some foods aren’t safe for young children: salty snacks, sugary treats, honey, whole nuts and certain cheeses are best avoided.

Babies and toddlers also pick up tummy bugs from food more easily than adults, so simple steps — washing hands, cleaning surfaces, cooking food properly — make a real difference. The right drinks and the right cup matter too, both for healthy hydration and protecting little teeth.

Knowing the signs

Spotting allergies. Common allergens include nuts, milk, eggs and gluten — and they’re often hidden in everyday foods like bread, sauces, cakes and snacks. Always check labels.

Introducing allergens safely. When weaning, introduce common allergens one at a time and watch for reactions. Seek medical help straight away for swelling, rash, vomiting or trouble breathing.

Allergy vs intolerance. Intolerance doesn’t usually cause dangerous reactions but can leave your child uncomfortable — tummy pain, bloating, tiredness. Common triggers are dairy, gluten and caffeine. If you suspect an intolerance, your GP can advise.

Quick parent checklist:

• Read food labels carefully
• Introduce new foods slowly and watch for reactions
• Know the difference: allergy is serious, intolerance is uncomfortable but not life-threatening
• Ask your GP if you’re unsure about symptoms or safe foods

Theme 1

Calm and predictable mealtimes:

• Keep meals relaxed and try to avoid a rush
• Role model enjoying food and trying new things
• Stick to a routine — similar mealtimes each day if possible
• Use familiar plates, cutlery and cups
• Keep meals short (about 20–30 minutes)

Messy play and food exploration:

• Let your child touch, smell and play with food without pressure to eat it
• Use games like squashing crackers or licking fruit

Tools that can help:

• Sand timers or music to help with sitting at meals
• Noise-cancelling headphones if mealtimes feel too loud
• Special cutlery or divided plates to keep different foods apart

A parent’s view
“Mealtimes used to go on for ages because I was so desperate to get my son to eat. Now we keep meals short, and I let him leave food he doesn’t want. Mealtimes are much calmer, and he eats better in the long run.”

Theme 2

Safe foods. Always include your child’s “safe foods” so they feel comfortable. Don’t sneak other things into them — trust matters. Offer non-preferred foods alongside, on a separate plate or in a divided plate.

What is a “safe food”?
Safe foods are favourite foods that children feel safe and comfortable eating. They tend to be bland or “beige” foods like chips or biscuits — often processed because they always look and taste the same. Eating safe foods reduces food-related anxiety because they’re predictable.

Introducing new foods (food chaining). Small steps, no pressure. Let your child see, smell and touch new foods without needing to taste. Try slowly adding a new food through a series of very small steps — for example: plain pasta → a different pasta shape → pasta with a tiny bit of sauce.

Giving choice and control:

• Offer two simple choices at a time — toast or rice cake
• Offer two courses if you can — a savoury one and a “pudding”
• Use a “No thank you” bowl so children can remove food they don’t want
• Be patient — your child might need to be offered a new food more than 20 times before they feel ready to try (or even touch) it
• Allow spitting out if needed — it helps reduce fear
• Avoid bargaining and “deals” — they lead to conflict

Think of it like…
Food chaining is climbing stairs. Each step is small, but you get where you want to be in the end.

Theme 3

Making food fun:

• Cut sandwiches into shapes, arrange fruit as a smiley face
• Use straws, colourful cups, or playful names (“trees and rocks” for broccoli and meatballs)
• Let children help cook or shop for food

Drinks and snacks. Aim for your child being hungry at mealtimes — but not too hungry:

• Leave no more than 4 hours between meals
• Only allow one small snack between meals
• Limit milk to 500–600ml a day — too much fills tummies and can cause constipation
• Don’t let your child drink too much at mealtimes — 100ml is enough

Multi-vitamins. If your child has a restricted diet they may not get all the nutrients they need. Vitamin supplements can help, and fortified breakfast cereal or bread is another easy boost.

A little story
Majid’s grandad calls broccoli “little trees”. Majid found the idea of licking a “tree” so funny that he actually put the tip of his tongue on the broccoli.