healthymaisha

Edinburgh + Online ✨ Led by ANutr @georgia_apson | Pregnancy • Postpartum • Weaning • Midlife | Weekly Circles + 1:1 | Food Labels | School Clubs | Urban Grow

[healthymaisha @healthymaisha]

Starting solids can feel confused with purées or BLW? Allergens? Portion sizes?

That’s why I created the Wean & Grow framework, built around 5 core pillars:

🌿 Easy digestion first
🥄 Nutrient density over quantity
🧠 Iron & essential micronutrients
🥜 Gradual, safe allergen exposure
🤍 Calm, responsive feeding relationships

As a Registered Associate Nutritionist and first-time mum, I believe weaning should feel supported, not stressful.

This is the foundation of everything we cover in our Wean & Grow Circle workshops.

Save this if you’re starting solids soon 🤍
Comment WEAN for more details.#healthymaisha #weaning #firstfoods #earlyyearsnutrition #afn

[healthymaisha @healthymaisha]

Simple Ways to Build a Balanced Meal for your Baby👇 ——
When building meals for babies, think about nutrient density, not perfection.
Some meals may not contain every macronutrient, and that’s okay. What matters is that across the day and week your baby is exposed to foods that support growth and development.
Aim to include when possible:
• Iron-rich proteins for brain development
• Healthy fats for energy and brain growth
• Vitamin C foods to support iron absorption
• Vegetables and fruits for fibre, vitamins and gut health
• Carbohydrates for energy
This structure also helps make a variety of different meals either including similar food choices or new additions!
Small meals like these help babies:
• explore flavours
• develop feeding skills
• build a diverse gut microbiome
• meet their nutritional needs as they grow
#earlyyearsnutrition #weaning #afn #balanceddiet #healthymaisha

[healthymaisha @healthymaisha]

A simple nutrient-dense dinner for my 7-month-old.

Turkey breast seasoned with ginger, garlic and cumin, cooked in extra virgin olive oil.

Served with steamed courgette and red pepper and fresh kiwi slices.

Why this meal works:

• Turkey → protein + iron for growth and development
• Red pepper & kiwi → vitamin C to support iron absorption
• Courgette → gentle vegetable that’s easy on digestion
• Olive oil → healthy fats for brain development

Simple foods can provide powerful nutrition for babies.

Save this for balanced baby meal ideas 💛

#weaning #babyfoodideas #earlyyearsnutrition #babyweaning #healthymaisha

[healthymaisha @healthymaisha]

I proritise including iron-ricj groups in all my baby’s meals from animal protein to vegetables to grains and to legumes!
Iron supports:
🧠 Brain development
⚡️Energy
🩸Healthy blood cells
Heme iron (from animal sources like beef, liver, sardines, chicken thighs) is absorbed more easily than plant iron.
Milk is still primary nutrition but solids build nutrient foundations.
Comment IRON if you want a list of iron-rich baby food ideas
#weaning #firstfoods #ironrich #babyweaning #earlyyearsnutrition

[healthymaisha @healthymaisha]

Breakfast from Tanzania where im from my country 🇹🇿
Traditional flour porridge made with milk + topped with blueberries.
Energy for growth
Protein + calcium from dairy
Vitamin C + antioxidants from
blueberries
Nutrient-dense doesn’t have to be complicated.
Comment PORRIDGE if you want morenCed
balanced baby breakfast ideas
#weaning #babynutrition #earlyyearsnutrition #healthymaisha

[healthymaisha @healthymaisha]

Iron-rich dinner done right 👇
I used goat meat for highly absorbable heme iron
Red pepper + orange for vitamin C support Spinach for added micronutrients and non-hele iron!
Iron + vitamin C = increased absorption
Milk remains primary nutrition under 12 months.
Solids are about exposure and building nutrient foundations.
Save this for balanced iron-first meals #weaning #firstfoods #ironrich #7monthsold

[healthymaisha @healthymaisha]

Constipation Relief For Babys!
The « P » fruits for gentle digestion support!
Pear • Plum • Peach • Prunes
Mix into:
• Oats
• Full-fat yogurt
• Porridge
• Or serve as soft finger food
Simple foods. Natural fibre. Support regular bowel movements.
Try incorporating these regularly as part of a balanced weaning diet!
These have made a great difference whenever my baby’s struggling.
#weaning #firstfoods #babyweaning #earlyyearsnutrition

[healthymaisha @healthymaisha]

One of our iron-rich dinners at 7 months old🥩

At around 6 months, babies’ iron stores begin to decrease which makes iron-rich foods important.

This plate includes:
• Beef (heme iron + zinc)
• Broccoli (vitamin C to support iron absorption)
• Potato (energy + potassium)
• Spring onion (flavour exposure + micronutrients)

Balanced. Nutrient-dense. Calm exposure.

We’re building skills and nutrient foundations and not forcing portions.

Save this if you’re focusing on iron this month 💛

#weaningjourney #ironrichfoods #babynutrition #7monthsold #healthybaby

[healthymaisha @healthymaisha]

Iron-rich meals, simple one-pot cooking, keeping snacks nearby, and limiting tea/coftee around iron meals genuinely saved me in the early months postpartum.

And they're still saving me now at 7 months postpartum.

When you're healing, feeding, waking through the night and adjusting to a whole new life rhythm having hard things to cook can become stressful.

✔️Cook one-pot meals V Make large portions
✔️Freeze extras
✔️Eat regularly
✔️Pair iron with vitamin C V Hydrate
✔️Rest when you can

Small structures create stability in a very new season.

If you're feeling depleted, overwhelmed or unsure how to nourish yourself!

✨postpartum workshops
✨ baby weaning sessions
✨1:1 personalised nutrition support

DM me "POSTPARTUM" for support

#PostpartumNutrition #FourthTrimester #IronSupport #HealthyMaisha #ANutr #MaternalRecovery

[healthymaisha @healthymaisha]

Pear and oats 🍐🥣

Pear is one of the classic “P” fruits often used to gently support bowel movements in babies. It contains natural sorbitol and fibre, which may help soften stools.

Oats provide soluble fibre to support gut function without being too harsh.

During weaning, stool patterns can fluctuate and having gentle balance is key. It is also beneficial to observe your baby’s patterns closely.

Save this for digestion-friendly meal ideas 🤍
#earlyyearsnutrition #healthymaisha #weaning #firstfoods #edinburghmums

[healthymaisha @healthymaisha]

Banana + Greek yoghurt at 7 months 🍌

Energy + protein + calcium.

Solids aren’t about volume yet and are about exposure and skill building.

Calm, responsive feeding 🤍

#weaning #firstfoods #healthymaisha

[healthymaisha @healthymaisha]

Her first meat protein 🥩

From ~6 months, babies’ iron stores begin to decrease. Iron-rich foods matter.

Beef provides:
• Haem iron
• Zinc
• Quality protein

Introduced alone first to monitor tolerance.

Milk remains primary. Solids build skills + nutrient foundations.

#weaning #firstfoods #healthymaisha

[healthymaisha @healthymaisha]

Why salmon at 6 months? 🐟

Rich in omega-3 (DHA) to support brain & visual development.
Also provides protein + vitamin D.

Introduced alone first to monitor tolerance.

Milk remains primary — solids build skills + nutrient foundations.

#weaning #firstfoods #healthymaisha

[healthymaisha @healthymaisha]

Most start with fruit But I start with digestion 👇🏽

Carrot. Avocado. Sweet potato. Lentils.

Why?
• Easy digestion first
• Iron support
• Healthy fats for brain growth
• Gradual allergen exposure

From ~6 months, iron needs increase. Milk remains primary nutrition but solids build skills + nutrient foundations.

Regular allergen exposure may support tolerance.

Comment ALLERGEN for tips.

[healthymaisha @healthymaisha]

#HealthyMaisha website loading… ⏳🌿

From pregnancy to menopause; structured nutrition support without overwhelm.

✔️ Online Circles
✔️ 1:1 support
✔️ Workplace wellbeing
✔️ Community
✔️School clubs
✔️Urban Grow

Affordable. Accessible. Evidence-based. Community-led.

Launching soon 💚

[healthymaisha @healthymaisha]

Why combine egg + avocado? 🥑🥚

Because nutrients work better together.

��� Egg:
• Choline → brain development
• High-quality protein → growth
• Iron → cognitive support

🥑 Avocado:
• Healthy fats → rapid brain growth
• Vitamin E → cell protection
• Fats → help absorb key nutrients

Day 2 of egg exposure — repeated introduction supports tolerance (as per current infant feeding guidance).

Messy eating is just as important for
touching & exploring texture! Improving sensory skills + feeding confidence.

Easy digestion.
Nutrient-dense.
Calm exposure.

Save this. 💛
DM “WEAN” for structured support.

[healthymaisha @healthymaisha]

✨ Galentine’s Nourish & Connect ✨
A gentle space for mums to slow down, connect, and nourish themselves and their little ones 💕

From 14–21 February, join us for a FREE Galentine’s week focused on:
🥑 Early years & weaning nutrition
🤍 Easy digestion, iron & healthy fats
🌱 Calm feeding & confidence building

💝 You’ll also receive a Mommy & Me Nourish Pack with:
• Gentle purées
• Baby-led weaning options
• Shared family meal ideas for mum & baby

📍 Edinburgh & online
💬 Curious if this is right for you? DM me to chat & join

#GalentinesForMums #WeaningSupport #EarlyYearsNutrition #HealthyMaisha #GentleWeaning #MummyAndMe #FeedingConfidence

[healthymaisha @healthymaisha]

Lentils for weaning 🤎
One of my favourite plant-based iron sources and to introduce it gently and on their own.

Why lentils?
• Support iron needs during weaning
• Provide protein for growth
• When cooked well and blended smoothly, they can be introduced gently

I introduce higher-fibre foods one ingredient at a time so I can observe digestion and tolerance before combining meals.

Weaning is about building strong foundations 🌱

Save this for later & comment LENTILS if you want more gentle weaning ideas or workshop info.
#weaning #nutrition #iron #afn #baby

[healthymaisha @healthymaisha]

Lentils for weaning 🤎
One of my favourite plant-based iron sources — introduced gently and on their own.

Why lentils?
• Support iron needs during weaning
• Provide protein for growth
• When cooked well and blended smoothly, they can be introduced gently

I introduce higher-fibre foods one ingredient at a time so I can observe digestion and tolerance before combining meals.

Weaning is about building strong foundations 🌱

Save this for later & comment LENTILS if you want more gentle weaning ideas or workshop info. #earlyyearsnutrition #weaning #afn #nutrition #firstfoods

[healthymaisha @healthymaisha]

When starting solids, digestion comes before quantity 🤍

In the early stages of weaning, babies are still developing the gut function and skills needed to handle more complex foods. That’s why I prioritise easy-to-digest, low-fibre, single-ingredient foods first in order to gently assess tolerance and help babies get familiar with individual flavours.

Avocado is a great example: soft, nourishing, and rich in healthy fats that support brain development.

Weaning isn’t about rushing through foods but it’s about building a calm, confident foundation.

💾 Save this for gentle weaning ideas
💬 Comment WEANING if you’d like more support or workshop details
🌱 Follow along for evidence-based feeding guidance from 6–24 months
#earlyyearsnutrition #weaning #edinburghmums #afn #nutrition