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Nutrition Nutrition Spotlight: Iron and Baby Food PouchesNutrition Spotlight: Iron and Baby Food Pouches
There’s no doubt baby food pouches are a hit with busy parents, they’re convenient, tidy, and easy to toss into a bag for outings. But when it comes to key nutrients like iron, vitamin B12, and even sugar, they don’t always stack up.
Our Nutrition Team took a closer look at how pouches fit into a baby's diet and what to keep in mind when using them.
What’s the concern?
Nutrition experts across New Zealand are raising questions about the nutritional quality of many commercial baby food pouches. While the packaging often features images of fruits, vegetables, or even meat, the actual contents don’t always match the marketing, especially when it comes to iron.
Iron is a big one. Many pouches contain only 0.3mg of iron per 100g. Since one pouch often makes up a full meal for a baby, that might provide just 4% of their daily iron needs. To put it into perspective, babies need around 11mg of iron a day - more than an adult male!
Why does iron matter so much?
Iron is essential for healthy growth and brain development in babies. Without enough, they can become tired, less alert, and more susceptible to illness. That’s why it’s critical to include iron-rich foods in your baby’s meals, especially from around six months of age when their natural stores begin to run low.
Are pouches bad?
Not at all! Pouches can absolutely play a role in a baby’s diet. They’re great for emergencies, travel, or those chaotic days when homemade just isn’t happening. The key is to use them occasionally, rather than relying on them daily.
When possible, try to prepare meals at home. Not only does this allow you to boost iron and vitamin B12, but it also helps you manage added sugars. Homemade meals also expose your baby to a wider range of textures and flavours, which is great for building lifelong eating skills.
Top tips for boosting iron at mealtimes
- Balance pouch use: If you’re using store-bought pouches, make sure your baby gets iron-rich foods elsewhere in the day.
- Go beyond sweet purees: Mix it up with a variety of food groups, not just fruit or vegetables.
- Add red meat: Beef and lamb are excellent sources of haem iron (the type that’s easier for your baby to absorb).
- Use iron-fortified cereals: A handy and reliable way to help meet daily needs.
- Cook once, eat twice: Make bigger batches of homemade baby food and freeze the extras.
- Advance textures over time: As your baby grows, gradually move from smooth purees to more varied, textured foods, whether homemade or commercial.
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Posted by Beef + Lamb New Zealand
