Useful, Bite-Size Nutrition Information - Mila's Meals
Here are some useful charts, lists and tables to print out and stick on your fridge.
food introduction chart, additives to avoid, dirty dozen, baby food, when to eat when
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Food Introduction Chart, Worst Food Additives List, Nutrient Enhancers List...

Here are some useful charts, lists and tables to print out and stick on your fridge.


All these charts and tables are from the second edition of the book ‘Mila’s Meals: The Beginning & The Basics’ by Catherine Barnhoorn.

Mila's Meals New Price

Food Introduction Chart

(Wondering what foods to introduce to your little one and when? Wonder no more!)

mila's meals food introduction chart 2nd edition

Food Additives Worst Offenders

(Read those food product labels and avoid these additives wherever possible!)

Mila's Meals Worst Food Additives List

Dirty Dozen & Clean Fifteen

(What fruits and vegetables are most contaminated by pesticides vs those that are the cleanest)

Mila's Meals 2019 Dirty Dozen List

Food Allergy vs. Food Intolerance

(Wondering what the difference is between a food allergy and a food intolerance? Here is a summary.)

Mila's Meals Allergy vs Intolerance chart

Nutrient Enhancers: my kind of food additives!

(Egg yolk, ghee, flaxseed oil, coconut oil, hemp seed oil, olive oil, sauerkraut liquid, kefir, cinnamon, nutmeg, clove, vanilla, ginger, cardamom, all spice, turmeric, broth, dulse, liver, blackstrap molasses, baobab, cacao, hemp, lucuma, maca, moringa.

It was important for me to make every mouthful of food that Mila swallowed as nutritious as possible because: good nutrition is so important at this stage of life; only a small amount of food is going to go in (at the beginning for some, or forever like with Mila); and, because a lot of food is going to be turned away or spat out when the toddler emerges…

So I developed a list of ‘nutrient enhancers’ – nutrient dense foods which can be added to almost any purée or meal without significantly changing the taste, texture or appearance… because trust me… there is no greater food detective than an 18 month old!)

Mila's Meals Nutrient Enhancers

Essential Nutrients


Infant nutrition is critical for ensuring proper physical, emotional, and behavioural development, maximizing learning ability, and preventing illness – both now, and in the future. At no other time in life is nutrition so important – you are literally paving the way for your child’s character and immune system. According to Dr. Joel Fuhrman, a high nutrient diet during childhood is the most powerful weapon against developing cancer, cardiovascular disease, and autoimmune disorders in the future. He has also shown (through scientific research) that dietary habits can have a dramatic effect on the occurrences of illness like ear infections, asthma, and allergies. The right foods introduced early in life can even increase your child’s IQ.

To ensure that your little one’s growth and development proceeds optimally, he/she needs to get adequate amounts (and high-quality forms) of: protein, carbohydrates, cholesterol, essential fatty acids, vitamins, minerals, and other nutrients.

The nutrients that are often in short supply when weaning begins include: protein, zinc, iron and the B-vitamins. Additionally, when following a ‘free-from’ way of eating, you need to ensure that the nutrients that would have been found in the foods you are avoiding, are replaced by other food sources. For example, when eliminating dairy from your little one’s way of eating you will need to ensure she is getting the calcium, fat and protein from one of the many other sources.

Below are tables of all the necessary nutrients and the foods in which you will find them.


These are just some of the Essential Nutrient pages.

Like what you see? Buy the book.


All these charts and tables are from the book ‘Mila’s Meals: The Beginning & The Basics’ by Catherine Barnhoorn

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