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Healthy Recipes for Infants

September 19, 2023

As the sun sets each day, so rises the incredible journey of an infant's growth. A well-balanced diet is essential for infants' healthy growth and development. The first year of life marks a remarkable chapter where every bite of nourishment contributes to the intricate tapestry of development. Babies experience rapid physical and cognitive changes during the first year of life, making proper nutrition crucial. Breast milk provides the foundation of their diet, supplying essential nutrients and antibodies. As they begin to explore solid foods around six months of age, introducing a variety of nutrient-rich options gradually is critical to support their nutritional needs and establish healthy eating habits from the start. This phase is marked by the introduction of solid foods alongside breastmilk or formula milk, which is pivotal in providing essential nutrients for growth and development.  

  1. Breastmilk/Formula- It is a primary source of nutrition during this period, offering vital nutrients like proteins, fats, carbohydrates, vitamins and minerals. It's recommended to continue breastfeeding until at least six months as the primary source of nutrition.
  2. Introduction to solid foods- Around six months, infants are ready to explore solid foods beyond milk. These foods should be nutrient-dense and appropriately textured. Common first foods include iron-fortified single-grain cereals, pureed fruits (like bananas, apples, and pears) and vegetables (sweet potatoes, carrots, pumpkins)
  3. Texture progression- As babies grow, texture should evolve to encourage chewing and oral motor development. Smooth purees can gradually transition to mashed foods. Introduce finger foods in the age group of 9-12 months, including potato wedges, well-cooked/boiled vegetables, etc.
  4. Nutrient priorities- Iron and calcium are significant during this stage due to rapid brain and bone development. Incorporate iron-rich foods like lean meats, poultry, fortified cereals and legumes. For fulfilling the calcium requirements, try going for options like ragi porridge, carrot kheer, etc. Omega 3 fatty acids support brain and visual development. So, introducing sources like fish broth flax seed powder in porridges will help fulfil the requirement.
  5. Balancing Nutrients- While fats are essential for brain development, avoid excessive salt and added sugars. Focus on natural fruit sources rather than introducing sugary foods or packed juices.
  6. Fluid intake- Babies may need sips of water from a cup as solid food increases, especially in humid weather or after meals. Avoid fruit juices or excessive water consumption, as it might affect your appetite for nutrient-dense foods.
  7. Individual Development- Every baby is unique. Some might take to solids quickly, while others might need adjusting time. Do not overfeed the baby as sometimes the baby may eat less compared to usual days.


  • Cries  
  • Throws arms and legs excitedly  
  • Points towards food  
  • Opens mouth and moves forward as the food approaches  
  • Moves head on to reach the spoon

1. Potato, carrot and sweetcorn puree


  • 25 g unsalted butter                                                    
  • 50 g onion, peeled and chopped
  • 175 g carrots, peeled and chopped
  • 200 g potatoes, peeled and chopped
  • 250 ml vegetable stock or water
  • 50 g sweetcorn
  • 1-2 tbsp breastmilk/formula milk


  1. 1. Melt the butter in a pan and sauté the onion for 1 minute. Add the carrots and sauté for 5 minutes.
  2. Tip in the potatoes, cover with the stock or water and cook over medium heat for 15 minutes.
  3. Add the sweetcorn and continue to cook for 5 minutes.  
  4. Purée the mixture and stir in the breastmilk/ formula to make it the right consistency for your baby.  


  • Potatoes are an energy powerhouse for growing babies with essential nutrients like folate, iron, Vitamin B6 and zinc. The tubers also contain other B vitamins to boost the immune system.
  • Corn is rich in Vitamin A and antioxidants like lutein and zeaxanthin, which are essential for eye health and development. Emerging research also shows that lutein plays a role in brain development and healthy cognitive function.

2. Apple Beetroot Mash

Apple & beetroot purée next to sliced ingredients


  • 2 apples (about 2 cups, chopped)
  • 1 beetroot (peel and cut in big chunks)
  • Breastmilk/water - Optional


  1. Cut the apples into uniform pieces approximately ½ to 1 inch in size.
  2. Put the beetroot into a steamer over simmering water and cook for around 15 minutes. Add the apple and cook for 8 minutes until both are tender.
  3. Mash it with the help of a hand blender. If necessary, add a splash of formula/breastmilk (or water from the saucepan) to create a smooth texture.
  4. Serve one portion and do not force feed the baby.

Nutritional benefit:

  1. Improving your gut and brain health.
  2. Good source of Iron, antioxidants and flavonoids.
  3. It has a lot of Iron, fibre, Vitamin C and Vitamin B6, which boosts immune function and collagen production.
  4. It can be eaten as a mid-day snack.



  • Ground chicken (breast part boneless) – 50 g  
  • Apple puree - 1/2 cup  
  • Shredded carrot 1/2 cup  
  • Chopped spinach – 1/4 cup    
  • Chopped Green onion – for taste  
  • Rolled Oats – 20 g  


  1. Mix all ingredients properly, make a medium-sized meatball and bake the meatball for 15- 20 minutes in low flames or Steam cook.
  2. Let it cool and serve at room temperature.


  1. The protein in chicken contains all essential amino acids, which help in muscle growth.  
  2. Good sources of iron.  
  3. Nutrient-packed food, easy-to-digest finger food for baby.  
  4. Boost immunity.

4. Millet-peanut energy bars


  • Ragi flour- 10 g  
  • Bajra flour- 10 g  
  • Pitted dates- 20 g  
  • almonds- 10 g  
  • walnut- 5 g  
  • Peanut- 15 g  
  • Coconut flakes- 15 g  
  • Flax seeds- 3 g  

Nutritional Info:

  • Ragi is a good source of Calcium and has complex carbs that are high in fibre.  
  • Bajra is a good source of dietary fibre, thus easing digestion and has a low Glycemic index.  
  • Dates are a good source of iron and energy.  
  • Almonds and peanuts contain essential amino acids. Peanuts are an excellent source of energy, too.  
  • Walnuts and flax seeds are rich in omega-3 fatty acids.  

Method of Cooking:

  1. Dry roast the ragi and bajra flour in a pan at medium flame for about 3 to 5 min till the flour gets aromatic.
  2. Let it cool completely.
  3. Add the millet flour, dates, flax seeds, almonds, walnuts, peanuts and coconut flakes in a food processor.
  4. Grind until the ingredients are shredded down uniformly.
  5. Remove the mixture and mould it into tiny-sized fingers for easy picking and handling by infants.

Health Benefits:

  • It helps in the slow release of glucose in the body for energization.  
  • Maintain protein stores in the body.  
  • Omega 3 is anti-inflammatory.  
  • High fiber helps in easy digestion.  

In conclusion, providing appropriate nutrition during infancy lays the groundwork for a lifetime of good health. The first year of a baby’s life is critical for growth and development. Meeting their nutritional requirements ensures proper brain development, vital immune function and healthy eating patterns. The rising nutritional demands of infancy are a prologue to a story of vitality, intelligence and well-being that unfolds through childhood and beyond. Whether through breast milk, formula or well-chosen solid foods, parents or caregivers play a vital role in nurturing their infant’s well-being. By remaining attentive to their evolving nutritional needs and offering a diverse range of nutrient-dense foods, parents contribute to the foundation of a healthier future for their children.  

Want to consult the Best Nutritionists/Dietitians in India? Please find the links below.

  1. Best Nutritionists/Dietitians in Bengaluru
  2. Top Nutritionists/Dietitians in Chennai
  3. Best Nutritionists/Dietitians in Mumbai
  4. Top Nutritionists/Dietitians in Pune
  5. Best Nutritionists/Dietitians in Chandigarh
  6. Top Nutritionists/Dietitians in Gurgaon
  7. Best Nutritionist/Dietitians in Panchkula
  8. Top Nutritionists/Dietitians in Noida
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