When it comes to raising a healthy bub, the journey starts well before that first spoonful of solids. From pregnancy to toddlerhood, your little one’s nutritional needs evolve quickly, and giving them the right building blocks at the right time can support everything from brain development to immune function.
In this guide, we break down the essential nutrients you and your bub need at every stage – pregnancy, breastfeeding, starting solids, and toddlerhood – with practical food examples and simple explanations. Whether you’re a first-time mum or you’ve done it before, this is your go-to roadmap to help nourish you and your bub.
Pregnancy Nutrition: Building the Foundation
Pregnancy is a time of rapid growth and development, and your body needs more of certain nutrients to support both you and your baby. Here are six of the most important:
Folate – Supports brain and spine development
Folate is crucial in the early weeks of pregnancy to help prevent neural tube defects. While supplementation is recommended, you can also find folate in foods like spinach, asparagus, Brussels sprouts, and liver.
Iron – Builds blood volume and supports growth
During pregnancy, your blood volume increases to support your baby and placenta. Iron-rich foods like red meat, chicken, and eggs are well absorbed, while plant-based sources like legumes, spinach, and fortified cereals are helpful when combined with vitamin C for better absorption.
Vitamin D – Supports bone health and immunity
Vitamin D helps regulate calcium and phosphate in the body, essential for healthy bones, teeth, and muscles. It also supports immune function. While sunlight is a natural source, foods like eggs, oily fish, and fortified dairy can help too.
Magnesium – Supports nerves and muscle function
Magnesium helps regulate muscle and nerve function, blood sugar levels, and blood pressure. Good sources include nuts, seeds, whole grains, and leafy greens.
Omega-3 fats (DHA) – Supports baby's brain and eyes
Omega-3s play a key role in fetal brain development. Include oily fish like salmon and sardines or consider an algae-based supplement if you're vegetarian or don’t eat fish.
Choline – Supports memory and brain development
Often overlooked, choline is vital for brain function in both mum and bub. Eggs are a top source, especially the yolk.
Breastfeeding Nutrition: Fuel for You and Bub
Breastfeeding can increase your energy needs by up to 2000kJ a day, depending on how often you feed. Here are the top nutrients to support both milk production and recovery:
Extra calories – Supports milk production and energy
You need more fuel to produce breastmilk. Think of an extra sandwich, yoghurt, and an apple a day as a simple way to meet those needs.
Protein – Builds tissues and supports recovery
Your body needs protein to make milk and support healing. Include protein at each meal from sources like meat, eggs, tofu, dairy, legumes, and nuts.
Calcium – Supports bone health for mum and bub
If you're not getting enough calcium, your body will take it from your bones/teeth to supply breastmilk. Aim for 2-3 servings of dairy or calcium-rich alternatives daily.
Iron – Replenishes stores after birth
Once your period returns, iron needs increase again. Red meat, lentils, and spinach paired with vitamin C-rich foods like capsicum or strawberries can help boost absorption.
Vitamin C – Boosts immunity and aids iron absorption
Breastfeeding mums need a little extra vitamin C to help maintain their own health and assist iron absorption.
Water – Prevents dehydration and supports milk supply
Breastfeeding can make you super thirsty! Aim for at least 8 glasses a day – more if you're active or it's hot.
Starting Solids: Around 6 Months Onwards
When your baby is ready for solids (usually around 6 months), breastmilk or formula will still provide most of their nutrition. But certain nutrients become especially important as they start to eat.
Iron – Supports brain development and energy
Bubs are born with iron stores, but these start to run low by 6 months. Introduce iron-rich foods like pureed red meat, chicken, lentils, beans, and iron-fortified cereals.
Zinc – Supports immune system and growth
Zinc is important for immune function and wound healing. Offer meats, fish, dairy, beans, and wholegrains.
Omega-3 fats – Supports brain and vision development
Continue including omega-3s through foods like mashed salmon or omega-3 enriched eggs.
Vitamin D – Builds strong bones and teeth
Sunlight is the best source, but you can offer fortified cereals and dairy alternatives to help boost intake.
Toddlerhood: Fuelling Busy Bodies and Brains
From 12 months, toddlers are eating more independently and exploring a wider variety of foods. This is a critical time to support their rapid growth and energy needs.
Protein – Builds growing muscles and tissues
Toddlers need protein to keep growing strong. Include meat, eggs, tofu, dairy, legumes, and nut butters.
Carbohydrates – Provides energy for busy bodies
Wholegrain bread, pasta, rice, potatoes, and fruit offer the slow-burning fuel toddlers need for play and development.
Healthy fats – Supports brain development and energy
Healthy fats from avocado, olive oil, nuts, seeds, and oily fish are crucial during this stage.
Dairy (or alternatives) – Provides calcium for bones and teeth
Offer milk, yoghurt, cheese, or calcium-fortified plant-based alternatives daily.
Micronutrients – Supports immunity and development
Aim for colourful fruits and vegetables at every meal to deliver essential vitamins and minerals.
Final Thoughts
From growing a baby during pregnancy to feeding a busy toddler, understanding key nutrients can help you feel more confident and prepared every step of the way. The goal isn’t to be perfect, but to offer a variety of foods that nourish both you and your little one.
If you ever feel unsure, chatting to a qualified dietitian or your GP can help you tailor advice to suit your family. For now, use this guide as a starting point, and remember: small, consistent choices add up to big benefits over time.
Everything you Need for Starting Solids
Is your baby about to start solids? We have everything you need, to make life so much more convenient:
✅ Veggie Puree Starter Pack (10 individual veggies)
✅ Fruit Puree Packs
✅ Salmon & Barramundi Puree
✅ Chicken Puree
✅ Legume Puree
✅ Iron-Rich Purees - chicken liver, beef and lamb
✅ Chicken Bone Broth
✅ Allergen Intro Packs (14 individual allergens)
✅ Tree Nut Maintenance Meal Packs (all 9 tree nuts)
*Please note, our advice is general in nature and should not replace any advice provided to you by your health professional. Ensure your baby is over 4 months old and is showing signs of readiness before starting solids. If you have any concerns about your baby’s development or starting solids consult your GP or other health professional.*
