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flatten peas if still learning.","perServing":{"energy":191.32,"protein":10.116,"iron":1.509,"zinc":1.931,"calcium":20.78,"vitamin_a":31.1,"vitamin_c":5.415},"benefits":["brain","immunity","growth"]},{"id":"ragi-date-ladoo","name":"Ragi Peanut Date Balls","description":"Soft, no-added-sugar ragi bites sweetened only with dates.","stage":4,"minAgeMonths":12,"mealTypes":["snack"],"foodIds":["ragi","peanut-butter","dates","ghee"],"allergens":["peanut","milk"],"illustration":"dates","heroCategory":"fruit","pureeServe":"Crumble into porridge.","blwServe":"Flattened soft discs.","perServing":{"energy":61.514,"protein":1.186,"iron":0.375,"zinc":0.25,"calcium":26.68,"vitamin_a":12.871,"vitamin_c":0},"benefits":[]},{"id":"beef-lentil-bolognese","name":"Beef & Lentil Bolognese","description":"Iron-boosted bolognese: half beef, half lentils, plenty of vegetables.","stage":4,"minAgeMonths":12,"mealTypes":["lunch","dinner"],"foodIds":["beef","lentils","pasta","tomato","carrot","onion","olive-oil"],"allergens":["wheat"],"illustration":"beef","heroCategory":"meat_fish","pureeServe":"Chop pasta and mash sauce slightly.","blwServe":"Large pasta shapes coated in sauce.","perServing":{"energy":179.367,"protein":10.651,"iron":2.023,"zinc":1.912,"calcium":18.85,"vitamin_a":97,"vitamin_c":4.66},"benefits":["brain","immunity","growth","eyes"]},{"id":"veg-sambar-idli","name":"Idli with Vegetable Sambar","description":"Mild, no-chilli sambar with soft idli — a complete South Indian meal.","stage":4,"minAgeMonths":12,"mealTypes":["breakfast","dinner"],"foodIds":["rice-raw","urad-dal","toor-dal","pumpkin","drumstick-leaves","tomato","ghee"],"allergens":["milk"],"illustration":"toor-dal","heroCategory":"legume","pureeServe":"Soak idli pieces in sambar and mash.","blwServe":"Idli quarters to dip into sambar.","perServing":{"energy":125.947,"protein":5.115,"iron":1.104,"zinc":0.702,"calcium":31.34,"vitamin_a":150.692,"vitamin_c":8.395},"benefits":["immunity","growth","eyes"]},{"id":"oat-blueberry-porridge","name":"Blueberry Oat Porridge","description":"Creamy oats made with whole milk (fine as a cooking ingredient, and as a drink from 12 months).","stage":4,"minAgeMonths":12,"mealTypes":["breakfast"],"foodIds":["oats","milk","blueberries","cinnamon"],"allergens":["milk"],"illustration":"blueberries","heroCategory":"fruit","pureeServe":"Squash blueberries into the porridge.","blwServe":"Halve or quarter every blueberry.","perServing":{"energy":139.394,"protein":5.168,"iron":1.199,"zinc":1.474,"calcium":82.404,"vitamin_a":28.53,"vitamin_c":2.918},"benefits":["brain","immunity","growth"]}],"guidelines":[{"id":"start-around-6-months","title":"Start solids at about 6 months","summary":"Breast milk (or formula) alone for about the first 6 months, then add solids while continuing milk feeds.","fromMonths":4,"toMonths":7},{"id":"signs-of-readiness","title":"Look for signs of readiness, not just the date","summary":"Good head control, sits with support, opens mouth for food, and can move food from spoon to throat.","fromMonths":4,"toMonths":7},{"id":"iron-first","title":"Prioritise iron- and zinc-rich foods","summary":"Offer an iron-rich food at least once a day — meat, fish, egg, dal/legumes or iron-fortified cereal.","fromMonths":6,"toMonths":24},{"id":"vitamin-c-pairing","title":"Pair plant iron with vitamin C","summary":"Serve dal, ragi, spinach or beans with tomato, citrus, kiwi, mango, papaya or broccoli in the same meal.","fromMonths":6,"toMonths":36},{"id":"vitamin-d-supplement","title":"Vitamin D supplement for breastfed babies","summary":"400 IU (10 µg) of vitamin D a day for breastfed and partially breastfed infants.","fromMonths":0,"toMonths":12},{"id":"energy-dense","title":"Make foods energy-dense, not watery","summary":"Thick purées and a little fat (ghee, oil, nut butter, avocado) pack more nutrition into small stomachs.","fromMonths":6,"toMonths":24},{"id":"vegetarian-b12","title":"Plan for B12 in vegetarian babies","summary":"B12 comes only from animal foods: include dairy and egg daily, or ask about a supplement.","fromMonths":6,"toMonths":36},{"id":"allergens-early","title":"Introduce common allergens early — don't delay","summary":"Peanut, egg, dairy, wheat, soy, fish, shellfish, tree nuts and sesame can be introduced from about 6 months.","fromMonths":6,"toMonths":12},{"id":"peanut-high-risk","title":"Severe eczema or egg allergy? See your doctor before peanut","summary":"Babies at high risk should be evaluated (possibly tested) and then start peanut as early as 4–6 months.","fromMonths":4,"toMonths":12},{"id":"allergens-keep-going","title":"Keep allergens in the diet once tolerated","summary":"Regular exposure matters: aim for each tolerated allergen a few times a week.","fromMonths":6,"toMonths":36},{"id":"one-new-food","title":"One new food at a time, every 3–5 days","summary":"Introducing single new foods a few days apart makes it easier to spot what caused a reaction.","fromMonths":6,"toMonths":12},{"id":"reaction-signs","title":"Know the signs of an allergic reaction","summary":"Hives, swelling of lips/face, vomiting, or trouble breathing after a new food — stop and get help.","fromMonths":4,"toMonths":36},{"id":"no-honey","title":"No honey before 12 months","summary":"Honey can cause infant botulism — not even a little, not in cooking, not on a pacifier.","fromMonths":0,"toMonths":12},{"id":"choking-hazards","title":"Avoid choking hazards","summary":"No whole nuts, whole grapes, popcorn, raw hard vegetables, hard fruit chunks, chunks of meat or cheese, or globs of nut butter.","fromMonths":6,"toMonths":48},{"id":"safe-eating-position","title":"Upright, seated and supervised — every time","summary":"Always seated upright in a high chair, with an adult watching. Never in a car seat, walker or lying down.","fromMonths":6,"toMonths":48},{"id":"no-added-sugar","title":"No added sugar","summary":"No sugar, jaggery, honey or syrups in baby food. Sweetness should come from fruit.","fromMonths":6,"toMonths":120},{"id":"no-added-salt","title":"No added salt","summary":"Don't salt baby food; limit salty foods like cheese, papad, pickles, stock cubes and processed foods.","fromMonths":6,"toMonths":24},{"id":"no-cows-milk-drink","title":"No cow's milk as a drink before 12 months","summary":"Small amounts in cooking, yogurt and cheese are fine — but not as a replacement for breast milk or formula.","fromMonths":0,"toMonths":12},{"id":"no-juice","title":"No juice before 12 months","summary":"Offer whole fruit instead. After 1 year, max 4 oz (120 ml) of 100% juice a day — or none.","fromMonths":0,"toMonths":12},{"id":"water-with-solids","title":"Small sips of water with meals","summary":"From 6 months, offer sips of water in an open or straw cup — no more than about 1 cup (240 ml) a day.","fromMonths":6,"toMonths":12},{"id":"texture-progression","title":"Progress textures steadily","summary":"Smooth → mashed → soft lumps → finger foods → chopped family food by around 12 months.","fromMonths":6,"toMonths":12},{"id":"finger-foods","title":"Offer finger foods once baby can bring things to their mouth","summary":"Soft, finger-length pieces at first; small pea-sized pieces once the pincer grasp develops (~9 months).","fromMonths":6,"toMonths":12},{"id":"meal-frequency","title":"How often to offer solids","summary":"6–8 months: 2–3 meals/day. 9–11 months: 3–4 meals + 1–2 snacks. 12+ months: 3 meals + 2 snacks.","fromMonths":6,"toMonths":24},{"id":"responsive-feeding","title":"Follow your baby's hunger and fullness cues","summary":"You decide what and when; your baby decides how much. Never force or bribe.","fromMonths":6,"toMonths":36},{"id":"repeated-exposure","title":"Keep offering — it can take 8–15 tries","summary":"A rejected food isn't a disliked food. Offer it again on different days, in different forms.","fromMonths":6,"toMonths":36},{"id":"rotate-grains","title":"Rotate grains to limit arsenic from rice","summary":"Don't rely on rice every day — rotate with oats, ragi, millets, wheat, barley and quinoa.","fromMonths":6,"toMonths":36},{"id":"low-mercury-fish","title":"Choose low-mercury fish","summary":"Salmon, cod, sardines, pomfret, shrimp, tilapia are good choices. Avoid shark, swordfish, king mackerel, bigeye tuna.","fromMonths":6,"toMonths":132}],"nutrients":[{"id":"energy","name":"Energy","unit":"kcal"},{"id":"protein","name":"Protein","unit":"g"},{"id":"fat","name":"Fat","unit":"g"},{"id":"carbs","name":"Carbohydrate","unit":"g"},{"id":"fiber","name":"Fiber","unit":"g"},{"id":"sugars","name":"Sugars (naturally occurring)","unit":"g"},{"id":"iron","name":"Iron","unit":"mg"},{"id":"zinc","name":"Zinc","unit":"mg"},{"id":"calcium","name":"Calcium","unit":"mg"},{"id":"vitamin_a","name":"Vitamin A (RAE)","unit":"µg"},{"id":"vitamin_c","name":"Vitamin C","unit":"mg"},{"id":"vitamin_d","name":"Vitamin D","unit":"µg"},{"id":"folate","name":"Folate","unit":"µg"},{"id":"vitamin_b12","name":"Vitamin B12","unit":"µg"},{"id":"dha","name":"DHA (omega-3)","unit":"g"},{"id":"sodium","name":"Sodium","unit":"mg"},{"id":"potassium","name":"Potassium","unit":"mg"},{"id":"magnesium","name":"Magnesium","unit":"mg"}],"targets":[{"nutrientId":"energy","ageBand":"7-12m","amount":200,"kind":"estimate","sourceId":"who-2003-principles"},{"nutrientId":"protein","ageBand":"7-12m","amount":11,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"fat","ageBand":"7-12m","amount":30,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"carbs","ageBand":"7-12m","amount":95,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"iron","ageBand":"7-12m","amount":11,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"zinc","ageBand":"7-12m","amount":3,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"calcium","ageBand":"7-12m","amount":260,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"vitamin_a","ageBand":"7-12m","amount":500,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"vitamin_a","ageBand":"7-12m","amount":600,"kind":"UL","sourceId":"nasem-dri"},{"nutrientId":"vitamin_c","ageBand":"7-12m","amount":50,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"vitamin_d","ageBand":"7-12m","amount":10,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"folate","ageBand":"7-12m","amount":80,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"vitamin_b12","ageBand":"7-12m","amount":0.5,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"sodium","ageBand":"7-12m","amount":370,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"potassium","ageBand":"7-12m","amount":860,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"magnesium","ageBand":"7-12m","amount":75,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"energy","ageBand":"12-36m","amount":550,"kind":"estimate","sourceId":"who-2003-principles"},{"nutrientId":"protein","ageBand":"12-36m","amount":13,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"carbs","ageBand":"12-36m","amount":130,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"fiber","ageBand":"12-36m","amount":19,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"iron","ageBand":"12-36m","amount":7,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"zinc","ageBand":"12-36m","amount":3,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"calcium","ageBand":"12-36m","amount":700,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"vitamin_a","ageBand":"12-36m","amount":300,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"vitamin_a","ageBand":"12-36m","amount":600,"kind":"UL","sourceId":"nasem-dri"},{"nutrientId":"vitamin_c","ageBand":"12-36m","amount":15,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"vitamin_d","ageBand":"12-36m","amount":15,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"folate","ageBand":"12-36m","amount":150,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"vitamin_b12","ageBand":"12-36m","amount":0.9,"kind":"RDA","sourceId":"nasem-dri"},{"nutrientId":"sodium","ageBand":"12-36m","amount":800,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"sodium","ageBand":"12-36m","amount":1200,"kind":"UL","sourceId":"nasem-dri"},{"nutrientId":"potassium","ageBand":"12-36m","amount":2000,"kind":"AI","sourceId":"nasem-dri"},{"nutrientId":"magnesium","ageBand":"12-36m","amount":80,"kind":"RDA","sourceId":"nasem-dri"}],"sources":[{"id":"who-2003-principles","org":"Pan American Health Organization / World Health Organization","citation":"Dewey K. PAHO/WHO; 2003.","year":2003,"url":"https://iris.paho.org/handle/10665.2/752"},{"id":"nasem-dri","org":"National Academies of Sciences, Engineering, and Medicine","citation":"NASEM Dietary Reference Intakes, as tabulated by the NIH Office of Dietary Supplements; sodium & potassium values per NASEM 2019.","year":2019,"url":"https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx"}]}