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The First 1000 Days: Nutrition Tips from a Dietitian Mum
- taryngeller
- May 6
- 3 min read
Updated: May 13
As a dietitian and a mum, I know firsthand how overwhelming feeding your little one can feel, especially in those early years. But here’s the good news: those first 1000 days of life (from conception to around age two) are full of opportunities to lay the foundation for lifelong health. And the even better news, it doesn’t have to be perfect, complicated or time-consuming.
Here’s what you need to know about why these early years matter and my go-to nutrition tips to help you support your child’s growth (without losing your sanity).
🌱 Why the First 1000 Days Matter
The first 1000 days from pregnancy through your child’s second birthday are a time of rapid brain development, immune system shaping, and physical growth. What your child eats during this window can impact everything from their gut health to their long-term relationship with food.
Think of it like building a house: the early nutrition you provide becomes the blueprint for a strong, healthy foundation.
🍼 Tip 1: Start with Variety (Even if They Don’t Love It Right Away)
It’s tempting to stick to foods your baby already likes, but exposing them to a wide range of flavours and textures early on helps develop adventurous eaters later. Try rotating different vegetables, fruits, grains and proteins-even if it takes a few tries.
Pro tip: Babies often need 15-20 exposures to a new food before they accept it. Keep offering without pressure!
🍳 Tip 2: Focus on Nutrient-Dense Foods
Tiny tummies need big nutrition. In the first 1000 days, focus on foods rich in:
Iron (e.g. red meat, lentils, fortified cereals)
Zinc (e.g. eggs, beans)
Healthy fats (e.g. avocado, nut butters)
Protein (e.g. poultry, tofu, yogurt)
These nutrients are essential for brain development, energy and growth.
🥣 Tip 3: Make Mealtimes Easy on Yourself
Preparing fresh, nutritious food every day isn’t always realistic, especially if you’re juggling work, siblings or just trying to survive the day (been there!). That’s exactly why I co-created Lil’ Nibbles a range of pre-made, dietitian-approved snacks with real ingredients and no nasties.
They’re soft enough for little mouths, allergy-friendly and packed with the good stuff, so you can feel confident your child is getting what they need.
🚫 Tip 4: Watch Out for Hidden Sugar & Salt
Babies don’t need added sugar or salt in their diets and too much can impact taste preferences later. When choosing store-bought food or snacks, always check the label. Look for products with simple, whole ingredients and minimal processing. At Lil’ Nibbles, we’re proud to say our snacks have no added sugar, preservative or colourings, so they’re safe for even the littlest eaters.
👶 Tip 5: Don’t Stress About Perfection
There’s a lot of pressure around feeding, especially online. But your baby doesn’t need fancy meals or Pinterest-worthy plates. What matters most is consistency, variety, and a relaxed approach. Some days they’ll eat everything. Some days it’s just crackers and a lick of banana. That’s okay.
You’re doing great. 💛
🌈 A Quick Recap for Busy Parents:
Offer variety early and often
Focus on iron, zinc, protein, and healthy fats
Keep sugar and salt low
Choose convenient, dietitian-approved options when needed
Don’t stress, feeding is a journey, not a race!
At Lil’ Nibbles, we’re here to make feeding your little one less stressful and a lot more nourishing, especially during those all-important first 1000 days.
Want to explore our range of healthy, allergy-friendly snacks? [Check them out here ➝]
Written by Taryn, Dietitian & Mum
Co-Founder of Lil’ Nibbles
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