«We are what we eat» (Ludwig Feuerbach)

Proper nutrition in the first 1,000 days from conception influences children's development, their state of health and later stages of life. Even in the womb, exposing the fetus to balanced nutrition sets the stage for a healthy future and lays «solid» foundations for growth and development: a right also enshrined in the UN Convention on the Rights of the Child.

To grow up healthy, a newborn needs good nutrients and the chance to build a bond of attachment and love with his or her parents.

The whole experience of feeding is not a flat or monotonous event: on the contrary, it should be marked by dynamism, like a process of exploration and adaptation, with sudden changes and milestones that, in the first 1,000 days, project forward across an entire lifetime.

Exclusive breastfeeding is strongly recommended for the first 6 months of life. Gradually, breast milk becomes insufficient to meet the growing baby's physiological needs in terms of macro and micronutrients, especially when it comes to energy, protein, iron and certain fat-soluble vitamins such as vitamin A.

It therefore becomes necessary to move from an exclusively milk-based diet to one that includes other foods besides milk. This crucial stage of development is known as complementary feeding or weaning, and it includes all liquid, semi-solid and solid foods other than breast milk and its substitutes, whose role is to supplement the baby's milk-based diet.

The right time to start weaning is not the same for every infant: timing depends on a number of individual factors, above all nutritional needs, neurophysiological and functional development, and the sociocultural context. The choice of when to start weaning therefore depends not only on the infant's different nutritional needs but also on the infant's own «neurological maturity» and interest in foods other than milk. The major scientific societies nonetheless agree in recommending exclusive breastfeeding for the first 6 months of life and introducing foods other than milk starting at 4 to 6 months.

It is also recommended to begin weaning while still breastfeeding. Breastfeeding can continue up to 2 years of age or beyond, if both mother and child wish (WHO, ESPGHAN, EFSA, American Academy of Pediatrics). It's important that, during this transition phase, all nutrients are provided in the right amounts to meet nutritional needs.

This way, the diet remains balanced in terms of macronutrient intake, avoiding an excess of protein. Numerous scientific studies have in fact shown a link between nutrient imbalance in the diet and an increased risk of developing obesity later in life.

Here, then, are a few practical tips for achieving a balanced diet:

  • prepare complete meals made up of: a portion of carbohydrates + a portion of protein + a portion of vegetables + fruit
  • the carbohydrate portion, which varies with age, can consist of rice, corn and tapioca flour, or multigrain flour, gradually moving, as oral skills develop, to whole grains such as rice, barley, oats and spelt, and later to small pasta shapes, to get children used to different flavors
  • vary protein choices as much as possible, respecting age-appropriate portions and weekly consumption frequency
  • serve different kinds of fruit and vegetables according to the season
  • use extra virgin olive oil, preferably raw, to dress the dishes
  • avoid offering drinks other than water or milk, such as tea, herbal tea, fruit juice or sweetened water, since they provide no nutritional benefit and expose children to a greater risk of obesity: water is the only recommended source of fluids besides milk (ESPGHAN)
  • don't add salt and/or stock cubes, so children can appreciate the natural flavors of foods
  • gradually get children used to eating foods with very different flavors: this way, they'll be able to enjoy a varied and healthy diet

By following these guidelines, families will make balanced food choices that will then be maintained in the following years and into adult life.

Recommended portions by age

For carbohydrates (cereal creams, small pasta, semolina, rice), bread and potatoes, the indicative portions by age are: at 6 months, 20 g of cereal and 60 g of potatoes (bread is not yet introduced); at 12 months, 25 g of cereal, 30 g of bread and 80 g of potatoes; at 24 months, 40 g of cereal, 50 g of bread and 120 g of potatoes.

For protein sources, the indicative portions are: at 6 months, 40 g of pureed meat or fish (half a jar) or 15 g of fresh meat or fish, 10 g of dried legumes or 30 g of fresh legumes, 15 g of fresh cheese, 30 g of egg (half an egg); between 12 and 24 months, 30 g of fresh meat or fish, 15 g of dried legumes or 40 g of fresh legumes, 10 g of aged cheese or 30 g of fresh cheese, 30 g of egg (half an egg).

The recommended weekly consumption frequency is: meat 3 to 4 times, fish 2 to 3 times, eggs 1 to 2 times, cheese 1 to 2 times, legumes 3 times, cured meats 1 time.