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Baby | Weaning and feeding

Boost your baby's brainpower with food

What you feed your baby has a direct impact on her health and development – and her brain comes top of the list. Follow our top tips and she’ll be off to Oxford before you know it…

Did you know that during the first few months of your baby’s life, the part of her which develops the fastest is her brain? The helpless tiny newborn you hold in your arms will become an independent little person in no time at all, thanks to the incredible changes taking place up top.

Your actions have a direct affect on her brain development. Along with all the stimulation you give her, good nutrition is the key to making sure she gets off to a good start.

Brainy facts

During her first few months, your baby’s brain cells start to link up at an amazing speed, making billions of connections which help her learn and make sense of the world. In fact, during this time, her brain is more than twice as active as yours.

How her brain develops is, to a certain extent, down to the genes she inherits from you and your partner. But other factors have a huge effect, too. What you feed her has a direct impact on how her brain develops, and there are lots of fantastic to keep her in tip-top condition, both physically and mentally.

Brilliant breastmilk

For maximum brainpower, breastmilk is magic. It’s full of long-chain polyunsaturated fatty acids (LCPs), which are essential for the brain to make vital connections. And research shows babies with high levels of LCPs may go on to have higher IQs than babies with lower levels.

If you’re formula feeding, there’s no need to worry – your baby can still benefit from the brain-boosting power of LCPs. Some infant formula milks are specially fortified with LCPs taken from plant sources. To find out more, ask your health visitor or midwife.

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Iron Wonders	Building a mighty mind requires plenty of iron – especially from six months, when your baby’s natural supplies start to dwindle. Iron is vital for optimum brain function, so a deficiency will make your baby feel tired, irritable and unable to concentrate. Lean red meat and green leafy vegetables provide the most easily absorbed form of iron, and from seven months you can offer her finely chopped beef or lamb mince once or twice a week. Offer her foods rich in vitamin C (such as oranges and tomatoes), as it helps with iron absorption. Other good sources of iron include fortified breads and cereals, dark green leafy vegetables and dried fruit.	For an iron boost, try home-made lamb meatballs in a tomato sauce, served with broccoli.
Clever carbohydrates	Your baby’s brain is at full power during every waking moment as she’s trying to make sense of things around her, and to do the job properly it needs lots of energy. The best fuel for her brain is found in carbohydrates. Choose starch-based carbohydrates (three to four servings a day) – found in potatoes, breads, pasta and rice and lots of fruit and vegetables (three to four servings a day) – which provide sustained energy. Avoid giving your baby sugar-based carbohydrates (like sweets and biscuits) as these foods can encourage a sweet tooth and will fill your baby up without providing the right nutrients.	A delicious breakfast of creamy porridge oats topped with high-energy mashed banana or chopped dried fruit.
Protein power	To stay smart, little whizz kids need a daily portion of protein. This is a vital source of amino acids which provide chemicals known as neurotransmitters, essential for helping your baby transfer information between brain cells. And as the body can’t store protein, your baby needs a daily supply. Offer her at least one portion of beans, pulses, cheese, fish, meat or tofu a day.	Eggs are a fantastic all-round brain food for growing babies over the age of six months. As well as being a great source of protein, they are also rich in lecithin, which is brilliant for boosting memory and concentration skills. Offer your baby the yolk only until she’s nine months old.
Fantastic fish	The old wives’ tale that says fish can make you brainy is true, especially when it comes to eating oily fish like salmon, mackerel and sardines. Oily fish has high levels of omega 3, an essential fatty acid that’s vital for the development and function of the brain. Experts recommend children should have one to two portions of fish a week. You can start offering boneless fish to your baby from seven months. Try pieces of lightly poached flaked salmon, for example.	When she’s old enough for finger food, your baby may like sardines canned in tomato sauce. These have soft bones, so mash them to avoid choking and spread on to small squares of toast warmed under the grill.
Water works	For peak brain performance, little tots need to drink plenty of fluid. A number of studies have shown that water consumption increases concentration in children while partial or severe dehydration can make them tired and irritable. Once your baby's weaned, keep a check on her fluid intake. If she has her daily quota of milk and is still thirsty, encourage her to drink water rather than juice to protect against tooth decay.
Vital vitamins	All vitamins and minerals are brilliant for your growing baby, but when it comes to maximising her brainpower, B vitamins are the ultimate nutrient for maintaining good mental health, affecting not just how you think but how you feel, too. Some babies love toasted fingers of bread with a thin spread of marmite – a great source of vitamin B. Other good sources include milk, fortified cereals, bananas, peas and green leafy vegetables.
Super sleep	To be a bright spark your growing baby needs plenty of sleep. During the early months, her brain is incredibly active, growing and making new connections at an amazing rate. She's taking in new information all the time while she’s awake, and while she sleeps that information is being processed and stored for future reference. Your newborn will naturally sleep at regular intervals during the day but later on she may fight to keep herself awake. Starting to lay the foundation of a sleep routine at around three moths will help her be a good sleeper when she’s older.	A bedtime routine will encourage good sleep patterns.