| Nutrient | Why it’s important | Food sources |
| Iron | Supports brain development and carries oxygen in blood | Iron-fortified cereals, purées meats (beef, chicken, turkey), lentils, beans, spinach |
| Protein | Build muscles, tissues, and organs | Meat, poultry, fish, eggs, dairy (yoghurt, cheese), beans, lentils, chickpeas |
| Healthy fats | Essential for brain growth and energy | Avocado, full-fat yoghurt and cheese, smooth nut butters, oily fish (salmon) |
| Calcium and vitamin D | Strengthens bones and teeth; vitamin D aids absorption | Breast milk of formula, fortified cereals, yogurt, cheese, safe sunlight, supplements (if advised) |
| Zinc | Support growth and immune function | Meat, poultry, fish, beans, lentils, whole grains |
| Vitamin C | Boosts immunity and helps absorb iron | Oranges, strawberries, kiwi, broccoli, tomatoes, bell peppers |
| Fiber | Aids digestion and prevents constipation | Fruits (apples, pears), vegetables (carrots, peas) oats, brown rice, beans, lentils |
The family compass 