The moment your little adventurer begins to try other foods, in addition to breast milk or, alternatively, formula, is very exciting. Not only will it be
the beginning of a new stage full of discoveries, but also a great
occasion for learning healthy eating habits. Because it is never too early to incorporate good nutrition education into your life, this can support the development of healthy habits that last into adulthood. In this article, we have gathered some recommendations to help you start this journey on the right foot and without stress, and to help you create a healthy and balanced menu. We have also included some recipes that can serve as inspiration. Ready?

Food is a time to enjoy and learn

Meal time should be a moment of enjoyment for everyone, both adults and children. It is truly important for developing a healthy relationship with food. In the first three years, your child will first learn to suck and swallow, then to chew and handle food. It will also be the moment when they discover a multitude of flavors and textures—thanks to new recipes—and build the foundations of good habits.

The experts explain that we should not force a child to eat; rather, the goal is to teach them the importance of food. Your mission is to know what to offer and how to prepare it.

Cooking for your baby is quite an experience! The Guide of recommendations for early childhood nutrition , prepared by the Catalonia Health Agency, is an exceptional resource for clarifying doubts and building confidence in this regard.

Plan for healthy eating

Time is our Achilles' heel. We run everywhere, live fast, and feel overwhelmed. One of the keys to staying organized is to plan with your partner, if you have one, a weekly healthy menu of lunches and dinners. This helps you avoid improvising or arriving at mealtime with nothing in the fridge.

A good idea is to do this planning while also taking advantage of free moments to cook the bases of the week's meals. The weekend is ideal for buying what you will need and cooking in advance. For example, you can prepare cooked rice, chickpeas, baked vegetables... Use the internet for inspiration and cook delicious recipes for your baby!

Choose different types of cooking

Choosing different cooking methods is highly recommended. First, because it will help your little adventurer try different textures . There is an endless variety! Second, it is also an exceptional opportunity for food education.

You can expand the way you serve foods as your child gains interest and
motor skills. You can cook for your baby with steam (this cooking method minimizes nutrient loss) and in the oven , as well as with stews (for example, potato, vegetable, and bean stews). All are very good options. If you have chosen to start complementary feeding with purees, it is positive to gradually introduce solids so that texture issues do not arise and your child can start eating independently.

Cooking for your baby: what should you know to create a healthy menu?

It is important that, when planning your little adventurer's lunches and dinners, you
know that until the first year, the main food remains milk, whether breast milk or
formula. The rest of the foods are complementary , which is why we refer to
this stage as the complementary feeding stage. Gradually, the rest of the foods will take on a greater role until weaning occurs.

Here are some recommendations to help you prepare a healthy weekly menu for your baby:

- At least during the first year, you should avoid adding salt, sugar, honey, and sweeteners. Starting from one year, a little iodized salt can be used, but the less you use—both for your baby's food and your own—the better.

-What is the order in which you should incorporate foods? This depends a lot on your culture. According to current scientific evidence, there is no time when it is
better to introduce certain fruits or other foods with gluten. From 6 months onwards, all foods can be offered except cow's milk and its derivatives (nothing until one year), leafy green vegetables (chard and spinach, due to nitrite accumulation), and hard foods that could pose a danger (whole nuts, raw vegetables, and raw fruits).

-Ideally, each dish contains one carbohydrate portion (pasta, rice), another with plant or animal protein, and finally, another with vegetables and greens (they should make up half of the total). This plate model can be alternated with others that contain legumes and vegetables, or vegetables and protein. Complementary feeding is not a hieroglyph, but it is advisable to have some basic concepts clear.

3 simple recipes that can inspire you

Below, we provide three simple recipes that can serve as inspiration
for cooking for your baby. They are tasty and healthy recipes, and also perfect for the rest of the family. They are recommended for babies from six months onward . The quantities are enough for several meals or to share:

1) Lentils with potatoes and vegetables

Ingredients:

• 250 grams of Pardiñas lentils

• 1 red pepper

• 1 green bell pepper

• 2 carrots

• 1 onion

• 1 tablespoon of extra virgin olive oil

• 1 teaspoon of turmeric

• 1 teaspoon of sweet paprika

Preparation:

In a pot, add the lentils, vegetables to taste (for example, red pepper, green pepper, finely chopped onion, and carrot), and potatoes. Cover with water and add a splash of oil, sweet paprika, and turmeric, then let it simmer for approximately 1 hour. It is a very simple, delicious dish suitable for all ages. Any leftovers can be frozen in containers.

2) Steamed broccoli and potatoes with baked fish or

Ingredients:

• 1 broccoli

• 2 medium potatoes

• 1 piece of fish, boneless and skinless

• Spices to taste

• Lemon

• Virgin olive oil

Preparation:

Wash and cut the broccoli into florets, and peel and wash the potatoes. Since the potatoes take longer, steam them first. When they are almost ready, add the broccoli and cook for 3 or 4 minutes. Dress with extra virgin olive oil and a little lemon juice, and set aside. Meanwhile, cook the fish. You can use whichever you like best. Sea bass, hake, and sole are excellent options. You can cook them in the oven, adding spices and a drizzle of olive oil.

3) Zucchini cream and French omelette

Ingredients:

• 3 zucchinis

• 2 onions

• Virgin olive oil

• Nutmeg

• 1 egg

Preparation: