Once your baby hits around six months old, it’s never too early to introduce healthy, nutritious foods into their diet! Vegetables and fruits are some of the best sources of vitamins and minerals available. With that in mind, here’s our guide to what we consider to be the best fruit and veg for your baby. 

Vegetables

- Carrots – Recommended by the Department of Health Australia as one of the first foods to introduce your baby to, carrots are high in the antioxidant beta carotene to help promote healthy vision.

- Pumpkin – Similar to carrots, pumpkin is a rich source of beta carotene which the body converts into Vitamin A. This helps eyesight, growth and a healthy immune system.

- Broccoli – Rich in fibre, this veggie is a powerhouse when it comes to nutrients! TIP: Steam or microwave the broccoli instead of boiling it to avoid halving the Vitamin C content.

- Spinach – Like all dark green leafy vegetables, spinach contains large amounts of folate and iron. Iron is essential for blood production; leafy greens are a great plant-based source to try!

- Beans – All varieties of beans are packed with fibre and protein. Excellent for growth and regular bowel motions.

TIP: If your baby is just starting out on solids, puree the foods you try to help out with digestion and swallowing!

Fruits

- Apples – Are really easy for your baby to digest, and the soluble fibre they contain helps with constipation. A great meal could be cooked apple on porridge; it’s delicious, nutritious and easy to eat! TIP: For easier eating for the little one, try skinning the apples before cooking and serving.

- Pears – Are gentle on your baby’s tummy and make excellent weaning food as they’re low in natural chemicals. Try pureeing and serving in yoghurt.

- Bananas – Contain slow-release sugars, bananas are great for sustained energy and have a naturally baby-friendly consistency.

- Apricots – Not only do apricots contain iron, potassium and beta-carotene, they are also a good source of fibre.

- Avocados – An excellent source of unsaturated fats, great for healthy heart functioning.

- Blueberries – Have one of the highest antioxidant capacities of any fruit, giving them anti-inflammatory properties.

- Peaches – Have Vitamin C and Niacin (Vitamin B3) to help support brain health and cognition

- Mandarins – Nice and juicy for your baby’s enjoyment, mandarins contain potassium, a nutrient to help a healthy nervous system.

TIP: Help support locally grown produce by buying your fruits and vegetables in season! Another great way to get the fruits and veg you need from local suppliers all year round is opting for dried fruit options when out of season.

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1. Department Of Health | 4. First Foods. Health.Gov.Au, 2021, Available from: https://www1.health.gov.au/internet/fr/publishing.nsf/Content/E14EAF213251596ECA25883F008204A3/$File/FMM-Issues%20paper%20Commercial%20foods%20for%20infants%20and%20young%20children-2023-12_accessible.pdf

2. Carrot Not Stick Key To Eating 5 Serves Of Vegetables A Day The University Of Sydney, 2021, Available from: https://www.sydney.edu.au/news-opinion/news/2016/10/21/carrot-not-stick-key-to-eating-5-serves-of-vegetables-a-day.html

3. Soups, Roasts And Helping You See In The Dark. Is There Anything Pumpkins Can't Do? - ABC Everyday. Net.Au, 2019, Available from: https://www.abc.net.au/everyday/pumpkins-health-benefits-cooking-uses-help-you-see-in-the-dark/11111176

4. Children's Diet - Fruit And Vegetables - Better Health Channel". Vic.Gov.Au, 2021, Available from: https://www.betterhealth.vic.gov.au/health/HealthyLiving/childrens-diet-fruit-and-vegetables

5. Health.Qld.Gov.Au, 2021, Available from: https://www.childrens.health.qld.gov.au/wp-content/uploads/PDF/pomin/babys-first-foods-flipchart.pdf

6. The Good Mood Food, 2021, Available from: https://www.thegoodmoodfood.com.au/food/blue/blueberry/