Adapting meals for little tummies

Feeding a family can be busy work, and when you’re catering for adults, older kids, and now a baby or toddler, it might feel like you need to cook three different meals. The good news? You don’t! With a few simple tweaks, you can adapt many of your family’s favourite meals to suit even the smallest member of the whānau.

The Nutrition Team at Beef + Lamb New Zealand has pulled together some practical tips to help you make healthy, nourishing meals that work for everyone, including your baby or toddler.

When can babies start eating family foods?

From around six months, babies can begin trying solids alongside their usual milk feeds. Start with soft textures like puréed vegetables, fruits, and iron-rich foods such as red meat. As your baby becomes more confident with eating, gradually move towards mashed, then minced or chopped textures. By around 12 months, most little ones can enjoy a softer version of the same meals the rest of the family is having.

What to keep in

Protein - supports strong muscles, brain development and healthy growth. While breast milk or formula provides enough protein early on, babies also need food-based protein from around 6 months. Try lean meats like beef, lamb, chicken, and fish, or plant-based options such as lentils, beans, tofu, and chickpeas.
Carbohydrates - give babies the energy they need to move, grow, and explore. Begin with soft, easy-to-digest options like kūmara, potato and pumpkin, and gradually introduce others like rice, pasta, oats, and bread.
Fruit and vegetables – packed with fibre, vitamins, and minerals, these should be offered daily. Great early options include apple, pear and banana (cooked and peeled if needed), as well as soft-cooked vegetables like carrot, broccoli, peas, and zucchini (mashed or finely chopped as appropriate).

What to leave out

Added salt, fat and sugar - babies don’t need added seasoning as their taste buds are still developing. A little olive oil for cooking is fine, but avoid adding salt, butter, sauces, or sugar. Also be sure to trim off and discard any visible fat from meat before cooking.
Highly processed foods - biscuits, muffins, salami, and bacon may be convenient but can be high in salt, sugar, and additives. Stick to whole foods whenever possible to give you more control over what goes into your baby’s meals.
Spicy or hot foods - babies aren’t ready for anything too fiery. While some herbs and spices can be introduced in small amounts, avoid anything that makes your eyes water! Start gently with flavours like parsley, basil, or cinnamon.
Stringy or tough bits – some foods have fibres or husks that can be tough for babies to manage. Remove skins, seeds, and stringy parts from vegetables like corn and celery, and avoid foods like popcorn. Wash and cook produce thoroughly, and peel where needed.

What to add in

Breast milk or formula (optional) - mixing milk into puréed foods can help create a smoother texture and add extra nutrition for younger babies. It’s also a familiar flavour that can help ease the transition.
Familiar foods - mix new tastes with familiar favourites to help build confidence and expand their palate. Every baby is different. Some love bold flavours from the start, while others prefer to stick to milder foods.

Let’s talk texture

Getting the texture right is key to safe and confident eating. Here’s a general guide:

6 months: Smooth purées
7-8 months: Mashed or soft lumps
8+ months: Finely chopped or minced foods
12 months: Softer versions of family meals

Looking for recipe inspiration?

Our

Iron-Rich Casserole

can be adapted for babies at every stage. From smooth purée to chopped toddler-friendly bites, and even a hearty version for the whole family to enjoy.

Want to know more?

Check out our

Fuelled by Iron

resource for expert tips, iron-rich recipes, and support for every step of your feeding journey.