Dive Into Nutrition: Introducing Fish to Your Baby’s Diet (2024)

Day 3: Introducing fish

By Zainab Ginwala

1.Protein Powerhouse:

Fish is an excellent source of protein, which plays a crucial role in your baby’s bone development, immune system function, and muscle growth.

2.Omega-3 Wonder:

Fish, especially fatty fish, contains Omega-3 fatty acids, including an important nutrient called DHA. DHA is known for its significant role in brain development, which is especially crucial during the early stages of your baby's life.

3.Essential Nutrients:

Fish also offers other vital nutrients like iron, B12, and even Vitamin D in some fatty fish varieties.

Fish can be introduced to your little one’s diet as early as 6 months old.

Remember, when introducing fish to your baby, it’s best to prepare it carefully (without bones) and pay attention to any potential allergies or sensitivities after your baby eats their meal. You can also talk about this with your baby’s doctor.

Seafood is nature's bounty and can be a highly nutritious addition to our kids' meals, but it must be procured with respect. The availability of seafood follows a distinct seasonal pattern.

As consumers, we hold a pivotal role in supporting the conservation of marine life. Our eating habits exert significant influence on the demand and supply chains. Therefore, it's crucial that we familiarize ourselves with the seafood/fishing seasons of the types we intend to include in our children's diets.

There are two primary fishing seasons:

1. From January to May
2. From September to November

Being aware of this information as consumers holds importance for three key reasons:

• Purchasing seafood during its season ensures that you obtain fish that have matured optimally.
• Shopping during the in-season periods is typically more cost-effective.
• Buying seafood during its season not only supports the conservation of marine life but also ensures the survival of different species. Overfishing during inappropriate seasons can significantly impact seafood populations

There are 2 types of fish based on where they live: freshwater fish and saltwater fish.

Freshwater fish (or sweet water fish) are found in rivers and lakes. E.g.: Rohu, Katla, Tilapia

Saltwater fish (or sea water fish) are found in oceans and seas. E.g.: Rawas, Pomfret, Surmai, Bhetki

It’s important to be aware that fish and shellfish are common allergens when introducing them to your baby’s diet. If anyone in your family has a known allergy to fish or shellfish, it’s essential to exercise caution. In such cases, your baby may have a higher risk of developing the same allergy.

On the other hand, if nobody in your immediate family has known seafood allergies, you can introduce fish to your baby at an earlier stage, starting from 6 months onwards. Research suggests that early exposure to potential allergens may help reduce the likelihood of developing allergies in the future.

Certain fish are known to contain higher levels of mercury. Mercury is a heavy metal that can be harmful to our bodies. Some fish may also contain arsenic, another heavy metal.

So, which types of fish are safer with low heavy metal content?

Saltwater fish (they’re also bigger in size) are higher in mercury and may contain more heavy metals than freshwater fish. The below table will be a helpful guide when it comes to serving Indian fish that are safer thanks to their lower mercury levels (<0.09 ppm).

1) Fish should be well cooked. Avoid feeding raw fish or sushi to children.

2) Fish bones can be a choking hazard, so we recommend deboning the fish and serving just the filet.

3) While boneless fish will not be a choking hazard (due to their soft, flaky texture when cooked), shellfish (prawns, shrimp) can be a choking hazard due to their shape and rubbery/slippery texture.

You can safely serve shellfish in a couple of ways:

- by slicing the shrimp or prawn in the middle length-wise

- pureeing cooked shrimp

- minced shrimp in cutlets or patties

4) Fish can be enjoyed in a pureed form as well. Alternatively, fish cooked in a curry or gravy is the best form to give your baby.

5) Fish cutlets, fingers, or patties are also good recipes to get your baby to start enjoying the taste of fish.

6) Fish can also be grilled, which is a healthier alternative.

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