Written with love by the team at Learning Pandas, Chiswick
Welcome to our guide on weaning and healthy eating for babies and young children. At Learning Pandas Day Nursery in Chiswick, food is at the heart of everything we do. We believe that the food habits children form in their earliest years stay with them for life — and we take that responsibility seriously every single day.
This guide is for parents and carers who want to understand the journey from first tastes all the way through to the family table. We’ll walk you through the stages of weaning, what to look for, what to avoid, and share some of our favourite simple recipes along the way.
🌿 At Learning Pandas, we never serve ultra-processed foods (UPF). Every meal we prepare is made fresh from real, whole ingredients — because your children deserve nothing less. |
What Is Weaning — and When Should You Start?
Weaning is the gradual process of introducing solid foods alongside breast milk or formula. It is one of the most important nutritional transitions in your child’s life, and getting it right sets the foundation for a healthy relationship with food that can last a lifetime.
Current NHS guidance recommends introducing solid foods at around 6 months of age. Before this, your baby’s digestive system and physical development are simply not ready. There are three key signs that your baby may be ready to start:
✓ They can sit up with minimal support and hold their head steady.
✓ They show interest in food — reaching for what you are eating or watching you eat intently.
✓ They have lost the tongue-thrust reflex — meaning they no longer automatically push food out of their mouth with their tongue.
⚠️ Please note: teeth are not a sign of readiness, and neither is waking more frequently at night. If you are unsure, speak to your health visitor before starting. |
The Learning Pandas Approach to Food
Food at Learning Pandas is never an afterthought. Our kitchen team prepares fresh meals every day, using seasonal vegetables, wholegrains, quality proteins and healthy fats. We do not use packet sauces, powdered flavourings, processed meats, or any ingredient we would not happily serve to our own families.
We are proud to be an ultra-processed food-free nursery. This matters because research increasingly shows that a diet high in UPFs — which include things like chicken nuggets, flavoured yoghurts, cereal bars, instant noodles and shop-bought pasta sauces — is linked to poor gut health, disrupted appetite regulation and long-term health risks including obesity and type 2 diabetes.
What counts as UPF? Ultra-processed foods are industrial formulations made largely from substances extracted from foods, with little or no whole food content. They typically contain additives such as emulsifiers, artificial flavourings, sweeteners and preservatives. If a food has an ingredients list full of things you wouldn’t find in a home kitchen, it is almost certainly ultra-processed.
At Learning Pandas, our approach is simple: if we can make it fresh, we do. If we cannot identify every ingredient, we do not serve it.
Stage 1: First Tastes (Around 6 Months)
The first stage of weaning is all about exploration. Babies at this age are learning that food exists beyond milk — the taste, texture, smell and sensation of it. There is no need to rush. Milk (breast or formula) remains the primary source of nutrition at this stage.
Start with smooth, single-ingredient purées or soft finger foods if you are following a baby-led weaning approach. Introduce one new food at a time so you can easily spot any reactions. Good first foods include:
- Puréed root vegetables — sweet potato, carrot, parsnip, butternut squash
- Fruit purées — cooked apple, pear, banana, mango
- Baby rice or porridge made with your baby’s usual milk
- Puréed lentils or split peas (a wonderful source of protein and iron)
- Soft-cooked broccoli or cauliflower florets (great for baby-led weaning)
🚫 Avoid at this stage: honey (until 12 months), salt, added sugar, whole nuts, raw eggs, unpasteurised cheese, shellfish, and anything with a choking hazard. Cow’s milk can be used in cooking from 6 months but should not be given as a main drink until 12 months. |
Recipe: Sweet Potato & Carrot Purée
Sweet Potato & Carrot Purée Best for: 6–8 months | |
Ingredients • 1 medium sweet potato • 2 medium carrots • Breast milk or formula to blend • A pinch of mild cinnamon (optional) | Method 1. Peel and chop the sweet potato and carrots into small chunks. 2. Steam or boil for 12–15 minutes until completely tender. 3. Blend until smooth, adding milk a little at a time to reach a thin, runny consistency. 4. Add a tiny pinch of cinnamon if desired — this gently introduces flavour. 5. Cool completely and serve. Freeze leftovers in an ice cube tray. Tip: Sweet potato is naturally rich in vitamin A and beta-carotene, supporting eye development and immune health. |
Stage 2: Building Variety (7–9 Months)
By now your baby is becoming more confident with tastes and textures. This is the time to thicken purées, introduce mashed and minced foods, and build up the variety of what they eat. Aim to introduce as many different vegetables, fruits, proteins and grains as possible — research suggests that babies exposed to a wide variety of flavours at this stage are less likely to become fussy eaters later.
This is also the stage to introduce allergens one at a time. The major allergens — including peanut, egg, wheat, dairy, fish and sesame — should ideally be introduced during this window. Introducing them early and regularly is now recommended to help reduce the risk of allergy developing. Always speak to your GP or health visitor if you have any family history of allergies.
Good foods to introduce at this stage include:
- Soft-cooked chicken, turkey or fish — flaked or minced
- Mashed lentils, butter beans or chickpeas
- Natural full-fat yoghurt and mild cheeses such as cheddar
- Well-cooked pasta, rice or couscous
- A wider range of vegetables — spinach, peas, courgette, beetroot
- Soft toast fingers, rice cakes and small cubes of ripe fruit
Recipe: Lentil & Vegetable Dahl
Lentil & Vegetable Dahl Best for: 8–12 months (mash for younger babies; serve chunkier for older) | |
Ingredients • 100g red split lentils, rinsed • 1 small sweet potato, peeled & diced • 1 medium carrot, diced • ½ tin chopped tomatoes (no added salt) • 1 tsp mild ground cumin • ½ tsp turmeric • 500ml low-sodium vegetable stock • 1 tbsp olive oil | Method 1. Heat olive oil in a pan and add cumin and turmeric. Stir for 30 seconds. 2. Add sweet potato and carrot and stir to coat in the spices. 3. Add lentils, tomatoes and stock. Bring to a boil then simmer for 20–25 minutes. 4. Stir regularly until lentils are very soft and the mixture is thick. 5. Mash or blend to your baby’s preferred texture. Freeze in portions. Tip: Lentils are one of the best plant-based sources of iron for babies — pair with vitamin C (a little tomato or orange) to boost absorption. |
Stage 3: Joining Family Meals (10–12 Months)
By 10 months, most babies are ready for chunkier textures, soft finger foods and eventually minced or chopped versions of family meals. This is a wonderfully social stage — babies learn enormously from watching others eat, and sharing mealtimes together builds positive associations with food.
The goal at this stage is a balanced plate that includes a variety of food groups at each meal: a starchy carbohydrate, a protein source, plenty of vegetables and some healthy fat. Aim for three small meals per day plus two nutritious snacks.
🍽️ At Learning Pandas, our babies and toddlers eat together at the table with their key person. We use real crockery, encourage self-feeding from the earliest age, and celebrate the mess — because independence at mealtimes builds confidence and curiosity. |
Recipe: Salmon & Broccoli Pasta
Salmon, Broccoli & Cream Cheese Pasta Best for: 10 months – 2 years | |
Ingredients • 80g small pasta shapes (fusilli or farfalle work well) • 1 salmon fillet (skin removed) • 4 large broccoli florets • 2 tbsp full-fat cream cheese • A squeeze of lemon juice • Black pepper to taste (for children over 12 months) | Method 1. Cook pasta according to packet instructions. Reserve a cup of pasta water. 2. Steam broccoli and salmon together for 10–12 minutes until both are cooked through. 3. Flake the salmon carefully, checking thoroughly for any bones. 4. Break broccoli into very small pieces. 5. Drain pasta and stir through cream cheese, adding a splash of pasta water to loosen. 6. Add salmon and broccoli, a squeeze of lemon, and mix gently. Serve warm. Tip: Salmon is rich in omega-3 fatty acids which are vital for brain development. Aim to serve oily fish at least twice a week. |
Toddlers: 1–2 Years — From Baby to the Family Table
Once your child reaches their first birthday, the nutritional focus shifts. Cow’s milk can now be offered as a main drink (aim for no more than 300–400ml per day to avoid it displacing solid food). Salt can now be used very sparingly in cooking, though we always recommend keeping it minimal.
Toddlers are notoriously unpredictable eaters — one day they’ll devour a full bowl of curry, the next they refuse anything green. This is entirely normal. The most important thing you can do is continue offering a wide variety of foods without pressure. Research shows that children need to be exposed to a new food up to 15 times before they will reliably accept it. Persistence and patience really do pay off.
Focus on:
- Three balanced meals per day plus two healthy snacks
- Plenty of vegetables — aim for five different colours across the day
- Whole grains: wholemeal bread, brown rice, oats
- Protein at every meal: eggs, beans, lentils, meat, fish, dairy
- Healthy fats: avocado, olive oil, nut butters (smooth), full-fat dairy
- Water as the main drink — limit fruit juice and avoid squash entirely
Recipe: Hidden Veg Bolognese
Hidden Veg Bolognese Best for: 12 months – 5 years | |
Ingredients • 300g beef mince (or lamb or turkey) • 1 tin chopped tomatoes • 1 courgette, finely grated • 2 medium carrots, finely grated • 1 red pepper, very finely diced • 1 onion, finely diced • 2 garlic cloves, crushed • 1 tbsp tomato purée • 1 tsp dried oregano • Olive oil for cooking • Pasta or rice to serve | Method 1. Heat olive oil in a large pan, add onion and cook for 5 minutes until softened. 2. Add garlic and cook for 1 minute, then add mince and brown well. 3. Add courgette, carrot and pepper — they will soften and almost disappear into the sauce. 4. Stir in tomatoes, tomato purée and oregano. Add a splash of water. 5. Simmer for 25–30 minutes, stirring occasionally, until rich and thick. 6. Serve with pasta, rice or on a jacket potato. Top with grated cheddar. Tip: This is a brilliant way to boost vegetable intake for reluctant eaters. The grated veg completely blends into the sauce! |
Pre-Schoolers: 2–5 Years — Building Lifelong Habits
Children between two and five are at a critical stage for forming food habits and preferences. What they eat — and how they feel about eating — during these years has a profound impact on their long-term health. At Learning Pandas, our menus for pre-schoolers are designed to be adventurous, varied and genuinely delicious.
We introduce children to a broad range of cuisines and flavours: mild Indian spices, Mediterranean vegetables, Asian-inspired dishes and traditional British cooking. We firmly believe that exposure to diverse food cultures from an early age builds open-minded, confident eaters.
🥗 Our pre-schoolers help with simple food preparation tasks where possible — washing vegetables, tearing herbs, stirring ingredients. Children who are involved in preparing food are significantly more likely to try and enjoy it. |
Key nutritional priorities for 2–5 year olds:
- Iron: found in red meat, beans, lentils, dark leafy greens and fortified cereals
- Calcium: from dairy, fortified plant milks, tofu, broccoli and kale
- Vitamin D: oily fish, eggs, fortified foods and sunlight
- Fibre: fruits, vegetables, wholegrain bread and cereals, pulses
- Omega-3: oily fish (salmon, mackerel, sardines) at least twice weekly
Recipe: Rainbow Veggie Fritters
Rainbow Veggie Fritters Best for: 18 months – 5 years | |
Ingredients • 1 medium courgette, grated • 1 medium carrot, grated • ½ red pepper, finely diced • 2 spring onions, finely sliced • 2 eggs, beaten • 4 tbsp plain flour (or gram flour) • 50g cheddar, grated • 1 tsp dried mixed herbs • Olive oil for frying | Method 1. Grate courgette, place in a clean cloth and squeeze out as much liquid as possible. 2. Mix all vegetables together in a large bowl with the cheese and herbs. 3. Add beaten eggs and flour and mix well to form a thick batter. 4. Heat a little olive oil in a frying pan over medium heat. 5. Drop tablespoons of batter into the pan and flatten slightly. Cook 3–4 mins each side. 6. Serve warm with natural yoghurt dip or homemade tomato sauce. Tip: Make a big batch and refrigerate for up to 3 days — perfect for packed lunches or quick snacks. Children love dipping! |
Why We Avoid Ultra-Processed Foods at Learning Pandas
We know the term ‘ultra-processed food’ can feel confusing — it does not simply mean junk food or takeaways. Many products marketed specifically at babies and young children are ultra-processed, including:
- Commercial baby pouches and jars
- Flavoured rice cakes and cereal snacks
- Children’s yoghurts and fromage frais with added flavouring
- Chicken nuggets, fish fingers and processed meat products
- Instant pasta sauces and flavoured noodles
- Fruit smoothie pouches with added ingredients
The NOVA classification system (developed by researchers at the University of São Paulo) categorises foods into four groups based on the extent and purpose of their processing. NOVA Group 4 — ultra-processed foods — are associated with higher rates of obesity, type 2 diabetes, cardiovascular disease, depression and poor gut health in children and adults alike.
At Learning Pandas, every meal is NOVA Group 1 or 2: whole or minimally processed foods, with homemade sauces and dressings using culinary ingredients like olive oil, herbs and spices. We do not use anything we cannot explain. We do not use anything we would not cook in our own homes.
“The food we serve at Learning Pandas is the same food we would cook for our own children at home. Real ingredients, made with care, every single day.” — The Learning Pandas Team |
A Note on Fussy Eating
Almost every parent goes through a period of fussy eating with their child — it is one of the most common concerns we hear at Learning Pandas. It is important to know that some degree of food refusal is a completely normal part of development, particularly between the ages of 18 months and 4 years.
Our top tips for navigating fussy eating:
- Keep mealtimes calm and positive. Never force or bribe a child to eat — this creates negative associations with food.
- Offer new foods alongside familiar favourites so there is always something on the plate they will eat.
- Eat together whenever possible. Children learn from watching others enjoy food.
- Keep portions small — a mountain of food on a plate can feel overwhelming.
- Involve children in shopping, growing and preparing food.
- Be patient. It can take 10–15 exposures to a new food before a child will accept it. Keep offering without pressure.
We Are Here to Help
At Learning Pandas Day Nursery, we believe that food is one of the greatest gifts we can give our children. The habits, tastes and relationship with food that children develop in their earliest years will shape their health and happiness for decades to come.
We are always happy to talk about what your child is eating at nursery, to share recipes, or to discuss any concerns you might have about eating, allergies or nutrition. Our key persons build a detailed picture of each child’s eating habits and can work alongside you to ensure continuity between home and nursery.
If you would like to find out more about our approach to food, our menus, or anything else about life at Learning Pandas, please do not hesitate to get in touch.