When you’re first introducing solids, try to keep things calm, relaxed and flexible.Be guided by your baby’s interest when offering early foods.Be prepared for some mess – this is part of learning!

Start to introduce solid foods when your baby shows signs of being ready. This is around six months, but not before four months.First foods might be smooth, mashed or in soft pieces. Your baby can go on to minced and chopped foods.Introduce different foods to your baby in any order, as long as you include iron-rich foods. There are some foods to avoid.Keep breastfeeding or using infant formula until your baby is at least 12 months.From around six months, all babies should have foods that cause allergies.

Regular family meals let you catch up with each other and enjoy healthy food together.Set aside regular time for family meals.Get everyone involved in choosing and preparing family meals.Reward behaviour like using good manners and trying new foods.

Vegetables give your child energy. Eating vegetables can also protect him against chronic diseases.Children under eight years should have 2-4½ serves of vegetables each day.Help your child eat lots of vegetables by setting a good example. Persistence and praise can help too.

Water and cow’s milk are the best drinks for children over 12 months and teenagers.Unhealthy drinks include soft drinks, cordials, fruit juices, mineral waters, energy drinks, sports drinks, tea and coffee.Sweet drinks can lead to overweight, obesity and tooth decay in children and teenagers.

Babies and toddlers need foods from all five healthy food groups: vegetables, fruit, grain foods, dairy and protein.Healthy foods have nutrients that are important for growth, development and learning.Your child should avoid foods high in salt, saturated fat and sugar, foods low in fibre and nutrients, and drinks with caffeine and lots of sugar.

Food labels help us to make healthy and safe food choices. But there’s so much nutritional information on food labels that they can sometimes be confusing. Here’s how to read food labels and work out how healthy a food is – or isn’t.

Fruit and veg: the original finger foods Finger foods to serve with vegies Bread, toast and sandwiches as finger foods

Fruit and vegetables: set a good example and make it fun Vegetables: get them in wherever you can Make fruit and vegetables kid friendly

Breakfast gives your child energy for play, learning, remembering and solving problems.A healthy breakfast has a balance of carbohydrates, protein and fat.Healthy breakfast options include porridge, oats, muesli, low-sugar wholegrain cereal, boiled eggs, omelettes, wholegrain toast, fruit and yoghurt.