There are many healthy, baby-friendly foods. From vitamin-rich fruits and veggies to meats and beans rich in protein, these foods are full of essential nutrients, reasonably priced, easy to prepare and delicious.
Many are also favorite first foods. Before introducing solids, talk to the pediatrician about your baby’s readiness for solids, and which foods to introduce and when. Then introduce foods one at a time, waiting at least three days after each new food to watch for any allergic reaction.
Avocados
Avocado is rich in healthy unsaturated fats that help boost brain development. In fact, the fat composition of avocados is somewhat similar to that of breast milk.
Serving Tips: Mash avocado with a fork, or make baby guacamole.
Blueberries
Blueberries are rich in antioxidants. The deep, brilliant blue of these berries comes from flavonoids that benefit your baby’s eyes, brain, and even urinary tract.
Serving ideas: Blend or mash blueberries well and swirl a spoonful of the juicy purple puree into yogurt, or top silky coconut milk rice pudding with blueberry compote.
Broccoli
This cruciferous vegetable contains fiber, folate, and calcium, and may even help ward off cancer. Introduce your baby to broccoli’s bold flavor early, and you’ll be expanding his tastes and encouraging a lifelong love of green vegetables.
Serving Tips: Steam until soft, cut into pieces small enough for your child to eat safely, and then chill. Steaming takes the bite out of broccoli, and some babies prefer the texture and taste when it’s cold.
Sweet potatoes
Sweet potatoes are one of the more popular first foods which are sweet for babies. These colorful root vegetables are packed with beta-carotene, vitamin C, and minerals, including iron and copper.
Serving Tips: Serve sweet potato puree alone or swirled into pureed chicken or turkey.
Yogurt
Creamy yogurt is rich in calcium and vitamin D, necessary for healthy bones and teeth. Your baby can have it at 4 to 6 months, long before he’ll be ready for cow’s milk.
Opt for plain yogurt with no added sugar. Also look for a brand with the most live cultures, which help regulate the good bacteria in your baby’s digestive tract. Make sure you pick up whole-milk yogurt – babies need the calories from fat.
Serving Tips: Yogurt is fine on its own, or swirl in pureed berries or other fresh fruit, applesauce, or mashed avocado.
Bananas
Known as a good source of potassium, this grab-and-go fruit also contains vitamins B6 and C, calcium, and iron.
Serving Tips: Make banana and mango puree. Or, for your little one’s first smoothie, puree banana and peach chunks with whole-milk yogurt.
Prunes
Prunes are soft, sweet, and full of fiber. Your baby may suffer from constipation when switching to solids, as it’s a big change for his or her system. Add pureed prunes to the diet to aid digestion and keep things moving.
Serving Tips: Serve pureed prunes alone or mixed with other foods, such as oatmeal, cereal, or applesauce, for a naturally sweet treat.