How to increase carbohydrate intake in my little ones diet

Carbohydrates are important for your baby’s growth and they support your little one’s brain. 

When starting solids, it’s important to offer your little one a variety of different carbs. This helps meet your baby’s nutritional needs.

Not sure what to feed your little one to help them get enough carbs? Give the below a read for some simple tips and inspiration!

• Carbohydrates are vital for your baby’s growth, development, and brain function
• Introduce a variety of carbohydrate sources when starting first solids and weaning foods
• Incorporate carbohydrate-rich options like cereals, fruits, and vegetables into your baby’s diet
• Consult with your paediatrician for personalised guidance on meeting your baby’s nutritional needs

As a parent, knowing how carbs help your child grow is key. Carbs are the main energy source for your little one, helping them grow physically and mentally. Carbs turn into glucose, which powers the brain and muscles.

Complex carbs, like those in whole grains, give lasting, steady energy. They’re full of fibre, vitamins, and minerals and these nutrients help with digestion, keep hunger away, and boost health. 

As your child gets older, they need more energy for their bodies and minds. Carbs give them the fuel to learn, play, and grow!

Make sure your child eats the right amount of carbs each day. This supports their growth and development. Choose foods rich in carbs, such as…

• Whole grains (oats, brown rice, whole wheat bread)
• Fruits (bananas, apples, berries)
• Vegetables (sweet potatoes, carrots, peas)
• Legumes (lentils, chickpeas, kidney beans)

It’s important for your baby to get enough carbohydrates for their growth. Here are some simple ways to increase your baby’s carbohydrate intake…

Introducing carbohydrate-rich first solids

• It’s best to start your baby on solid foods when they’re about 6 months old. Begin with single-grain cereals like baby rice or oatmeal. These are easy to digest and full of carbs. Mix the cereal with breast milk or formula for a smooth texture that your baby will love.

Incorporating whole grains into your baby’s diet

• As your baby gets used to solid foods, it’s time to add whole grains to their diet. Whole grain bread, brown rice, and quinoa are great as they offer complex carbs, fibre, and nutrients. 

Offering fruits and vegetables as natural carbohydrate sources

• Fruits and vegetables are full of vitamins and minerals and they also provide carbs for your baby. Try different fruits and vegetables to add variety to your little one’s diet. Some good options include bananas, sweet potatoes, peas, apples and butternut squash
• Make sure fruits and vegetables are soft and pureed for your baby to prevent choking. As your little one gets used to different textures, you can give them soft, bite-sized pieces to feed themselves.

As your little one grows, their dietary needs change. It’s important to give them a balanced diet that contains carbohydrates. Toddlers are always on the move and can be fussy, making it hard to ensure they get the right nutrients but we’ve rounded up some tasty carb ideas to keep your child full of energy and well-nourished!

When you’re out with your toddler, it’s helpful to have healthy snacks to hand as these keep your child happy between meals. Give the below a try…

• Whole-grain crackers or rice cakes
• Fresh fruit slices, such as apple, banana, or pear
• Whole-grain cereal or granola
• Mini whole-grain muffins or pancakes
• Carrot sticks or other raw vegetables with hummus
• Orange and Cranberry Muffins

Picky eating is common in toddlers, but there are ways to make mealtimes fun for your picky eater and encourage them to eat their carbs…

Pair carbs with proteins and healthy fats for balanced meals. This supports your toddler’s growth and development. By offering a variety of nutrient-dense foods, you can help your picky eater develop healthy eating habits for life.

Whole-grain bread, cereals, and pasta are great for your little one’s growth. Why not give the below a try? Plus, you could even get your little one to help with meal planning to make learning about food, fun!

• Homemade pizza with a whole-grain crust topped with their favourite vegetables
• Colourful fruit kebabs featuring a mix of fresh, seasonal fruits
• Vegetable-packed muffins made with grated carrots, courgettes, or sweet potatoes
• Whole-grain tortilla wraps filled with hummus, lettuce, and cucumber slices
• Oatmeal cookies studded with dried fruits and nuts

To keep your child’s energy up all day, you need to give them a good balance of carbs in every meal.

Begin the day with a nutritious breakfast that contains complex carbs. Choose whole-grain toast, oatmeal, or low-sugar cereals for lasting energy. Add protein like eggs, yoghurt, or nut butter for a meal that keeps them full and focused.

For lunchboxes and dinners, mix carbs with proteins and veggies. Whole-grain sandwiches, rice, or pasta are great for energy. Try a whole-grain pita with hummus and veggies, a Chicken Curry, or a colourful stir-fry with brown rice and lean protein.

Healthy carb snacks between meals keep your little one’s energy stable. Offer fresh fruit, veggie sticks with hummus, or homemade granola bars.