The first bath. The first sleepover at granny. The first giggle. And now, the first taste of food as you wean your baby onto solid foods. Too low in energy, protein and minerals like iron and zinc, the ability of breastmilk alone to meet the increasing nutritional needs of a growing baby starts to become limited. The World Health Organisation1, supported by the South African Department of Health2, encourages that babies start solid food from six months. This is an optimal time when your baby’s gut and kidneys are physiologically mature enough to handle this newfound solid food.
Starting solids can be very confusing for parents with questions like what to eat, how much and when? With all this concern, the good news is there is one less food to worry about – eggs. Nutritious, delicious, affordable, and highly versatile, the simple egg is an easy and suitable option to introduce to your baby from early on in your weaning journey.
Allergy Awareness
Many parents understandably worry about introducing potentially allergenic foods like eggs to their baby’s diet. The truth is that the risk of food allergies is far less common than believed – a mere 3 in 100 children, according to local data.3 Despite this, many parents choose to delay the introduction of food allergens. The opposite is recommended though. Baby experts now suggest that parents introduce potential allergenic foods as soon as weaning is started. Supporting this is the fact that the early introduction of eggs to a baby’s diet is associated with reduced egg allergy risk, according to research.4,5,6
Brain Boost
Findings from a South American study7 suggests that eating eggs early in childhood could contribute to healthy brain development and function. Researchers think that this is because of choline, an important nutrient for optimal brain and nervous system function. Did you know that just one egg contains all the choline that a weaning baby of six months needs? Eggs also package other key nutrients for brain health, like protein, iron, zinc, vitamin B12, and biotin.
Grow Baby, Grow
There is a lot of research showing that egg-eating youngsters may have better growth and development.8 This is linked to diets low in choline possibly increasing stunting in young children. The early introduction of eggs, one of the best food sources of choline, can greatly improve a baby’s growth. Added to this, we know that eggs are high in good quality protein. Protein provides the building blocks for muscle, growth, and a healthy immune system for growing, busy little bodies.
Now while good growth is important, maintaining a healthy weight is just as key. Worrisome local statistics show that boys who are obese at 4 – 8 years are 20 times more likely to become obese teenagers and girls who are obese at 4 – 8 years are 42 times more likely.9 In a 2015 study, when children (aged 8 – 12 years) had eggs for breakfast, 32% reported feeling fuller and 14% felt less hungry, which is why eggs may help manage weight in older children.10
Whether plain or mixed with vegetables and cheese, well-cooked whole eggs are recommended for your baby’s diet. Omelettes, scrambled eggs or French toast, these easy egg recipes will be a great start to your child’s journey of healthy eating. Remember, it’s important to always offer your baby age-appropriate purees and soft foods, which will differ from young babies just starting out with solids to older babies with more practice in their newfound eating skills.
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SCRAMBLED EGG
Serves: 1
Prep Time: 5 minutes
Cooking Time: 3 – 4 minutes
Ingredients:
- 1 egg
- 2 tablespoons milk
- 1 teaspoon (5g) butter
Method:
- Combine the egg and milk in a small bowl and whisk.
- Heat the butter in a small non-stick frying pan, cook the egg mixture over a low heat stirring until cooked. Do not use a high temperature or the egg will burn and stick to the pan.
- Transfer to plate and allow to cool slightly before serving, always test the temperature of the food before giving to baby.
BASIC OMELETTE
Serves: 1
Prep Time: 5 minutes
Cooking Time: 3 – 4 minutes
Ingredients:
- 2 eggs
- 2 tablespoons milk
- 1 teaspoon (5g) butter
- Optional – 50g white cheddar or a small portion of cooked, soft vegetables e.g., mushrooms, onion or spinach.
Method:
- Combine the egg and milk in a small bowl and whisk.
- Heat the butter in a small non-stick frying pan, cook the egg mixture over a low heat. Do not use a high temperature or the egg will burn and stick to the pan.
- Using a spatula “pull” the egg mixture gently to the centre of the pan, do this until the egg is cooked and the omelette set, it will look like a thick pancake.
- If adding cheese or vegetables, add now.
- Fold the omelette over.
- Transfer to a plate and allow to cool slightly, cut into bite sized pieces before serving. Always test the temperature of the food before giving to baby.
FRENCH TOAST WITH BLUEBERRIES
Serves: 1
Prep Time: 5 minutes
Cooking Time: 5 – 6 minutes
Ingredients:
- 1 egg
- 2 tablespoons milk
- ½ teaspoon vanilla essence
- Small pinch cinnamon
- 1 slice day old bread
- 1 tablespoon (15g) butter or oil
Method:
- In a bowl, mix together eggs, milk, cinnamon, and vanilla essence.
- Heat the butter or oil in a non-stick frying pan over a medium heat.
- Dip bread into egg mixture and coat both sides well.
- Put dipped bread into hot pan and cook for 2 to 3 minutes on each side or until golden.
- Serve warm with a spoonful of cream cheese or with sliced banana or blueberries.
Tip: You can use up any leftover bread for this recipe. Try sliced French bread, fruit loaf or multigrain bread for something different.
References
1. World Health Organisation. Guiding principles on for complementary feeding of the breastfed child. 2001. Available from:https://www.who.int/nutrition/publications/guiding_principles_compfeeding_breastfed.pdf. Accessed 29 March 2021.
2. Department of Health, South Africa. Infant and Young Child Feeding Policy. 2007. Available from: https://www.gov.za/sites/default/files/gcis_document/201409/infantfeed.pdf/ Accessed 29 March 2021.
3. Botha M et al. Rural and urban food allergy prevalence from the South African Food Allergy (SAFFA) study. J Allergy Clin Immunol. 2019;143(2):662-668.e2. Doi: 10.1016/j.jaci.2018.07.023.
4. Koplin JJ et al. Can early introduction of egg prevent egg allergy in infants? A population-based study. J Allergy Clin Immunol. 2010;126(4):807-13. Doi: 10.1016/j.jaci.2010.07.028.
5. Ierodiakonou D, Garcia-Larsen V, Logan A, et al. Timing of allergenic food introduction to the infant diet and risk of allergenic or autoimmune disease. A systematic review and meta-analysis. JAMA. 2016;316:1181–92.
6. Fewtrell M et al. Complementary Feeding: A Position Paper by the European Society for Paediatric Gastroenterology, Hepatology, and Nutrition (ESPGHAN) Committee on Nutrition. Journal of Paediatric Gastroenterology and Nutrition. 2017;64: 119–132.
7. Iannotti, L. L., Lutter, C. K., Waters, W. F., Gallegos Riofrıo, C. A., Malo, C., Reinhart, G., Stewart, C. P. (2017). Eggs early in complementary feeding increase choline pathway biomarkers and DHA: A randomized controlled trial in Ecuador. The American Journal of Clinical Nutrition, 106, 1482–1489. https://doi.org/10.3945/ajcn.117.160515
8. Iannotti, L. L., Lutter, C. K., Stewart, C. P., Gallegos Riofrıo, C. A., Malo, C., Reinhart, G., Waters, W. F. (2017). Eggs in early complementary feeding and child growth: A randomized controlled trial. Paediatrics, 140(1).
9. Lundeen EA, Norris SA, Adair LS, Richter LM, Stein AD. Sex differences in obesity incidence: 20-year prospective cohort in South Africa. Pediatr Obes. 2016; 11(1):75-80
10. Baum JI, Gray M and Binns A. Breakfasts higher in protein increase postprandial energy expenditure, increase fat oxidation, and reduce hunger in overweight children from 8 to 12 years of age. J Nutr 2015; 145(10):2229–35
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