There are lots of healthy, baby-friendly foods out there, but some stand out from the pack. These ten culinary superheroes are loaded with essential nutrients, reasonably priced, easy to prepare, and delicious.
What's more, now's the perfect time to introduce them. While the very word "nutritious" can start a food strike among older kids, babies' opinions, and palates, are still relatively open. Many parents are surprised to discover that their babies really enjoy these foods, either from the very first bite or after a few exposures.
Here are ten of our absolute favorites. After introducing any new food, wait three days before moving on to the next new food to identify any possible allergic reaction. If your baby's still a beginner at eating solids, grind or puree the food as needed. (Find out more about preparing homemade baby food.)
Squash is an excellent source of vitamins A and C, is naturally sweet, and has a pleasing, creamy texture.
Serving idea: Sprinkle parmesan cheese and a little chili seasoning on half a squash, roast it, and scoop out a serving for your baby, suggests pediatrician Susanna Block, owner of World Baby Foods, an ethnic baby food line. "Cooked squash with a little cilantro, mild chiles, and garbanzo beans are another great combination," she says.
Crammed with protein and fiber, lentils pack a powerful nutritional punch. They're also one of the cheapest healthy foods you can buy.
Serving idea: Combine cooked lentils with mixed vegetables, rice, and seasonings of your choice. "Try basil and oregano," suggests dietitian Karin Hosenfeld of North Dallas Nutrition. "Or toss in a bay leaf, which works really well with lentils." (Remove the bay leaf before serving.)
Leafy greens boast high amounts of iron and folate. While spinach is perhaps the best known of this group, there are many other varieties, including kale, chard, and collard greens.
Serving idea: Steam and puree a batch of greens, then mix with iron-fortified cereal to give your baby a double dose of iron. Experiment with the proportions to see what your baby likes; Hosenfeld suggests starting with two parts veggie to one part cereal.
Brimming with folate, fiber, and calcium, broccoli is also known for its cancer-fighting properties, says dietitian Kate Geagan, author of Go Green, Get Lean. And thanks to its sulfur compounds, it has a unique flavor that can help expand your baby's tastes.
Serving idea: Steam pieces until soft, then chill. "Steaming takes the bite out of broccoli," says Hosenfeld. "And chilled broccoli is sometimes better accepted by babies. It can also be soothing during teething."
The deep, brilliant blue of these berries comes from flavonoids called anthocyanins, which are good for your baby's eyes, brain, and even urinary tract, says Stephen Gass, co-author of Mix and Mash: Adventures in the Kitchen for Baby and You.
Serving Idea: Gass suggests this easy blueberry soup: Combine 1 cup of blueberries with one-quarter cup of water in a bowl, microwave for one minute, and let cool. Then swirl some plain yogurt on top.
Avocados
"Avocados are a rich source of unsaturated fats," says nutritionist Leanne Cooper, author of What Do I Feed My Baby: A Step-by-Step Guide to Solids. "In fact, the fat composition is somewhat similar to that of breast milk." Concerned about your baby eating fatty food? Don't be. "Unsaturated fat is the good kind of fat, and babies need it for brain development," says pediatrician Ari Brown, co-author of Baby 411: Clear Answers and Smart Advice for Your Baby's First Year.
Serving idea: Try combining mashed avocado with other foods, such as cream cheese, apples, or canned fish, suggests Cooper. And when it's playgroup time, ditch the crackersand take an avocado along instead. "Avocados can travel in your bag at room temperature and you can offer them in slivers or spread on toast fingers while you sip coffee with your friends," she says.
Meat
Many of us don't think of meat as a typical baby food, but it's one of Brown's top choices. "Meat is a great source of zinc and iron," she explains.
Serving idea: Cook stew! "Stew is the ideal baby food – easy to make, easy to chew, and endless in its variety," says Matthew Amster-Burton, author of Hungry Monkey: A Food-Loving Father's Quest to Raise an Adventurous Eater. Experiment with adding different veggies and seasonings, such as ginger and parsley. And the best part? Tough, cheap meats (like chuck) work best, says Amster-Burton, whose own family dines on stew almost weekly. Just be sure to cook the stew long enough for the meat to turn soft and scrumptious.
Prunes
Prunes have lots of fiber and can help relieve constipation – which, notes Brown, your baby may experience after you introduce solids.
Serving idea: Puree prunes and serve them straight or mixed with other foods, such as cereal or applesauce, for a naturally sweet treat. If your baby is badly constipated, Brown advises adding a teaspoon or two of prune juice to formula or expressed breast milk.
Garbanzo beans
Like lentils and other beans, garbanzos are rich in protein and fiber, says Geagan. They're also inexpensive and versatile.
Serving idea: Try hummus. You can find it in many grocery stores, or make your own by pureeing cooked garbanzo beans with garlic, lemon, olive oil, and tahini. You can also make a delectable finger food by sautéing or roasting the beans. "I have a 19-month-old daughter who loves chickpeas sautéed in a pan with seasonings and left out for her to munch," says mom Christina DeLuca.
Mandarin oranges
High in vitamin C and antioxidants, mandarin oranges are a supreme finger food. "Babies really love the flavor," says Hosenfeld.
Serving idea: This is a particularly easy one to prepare – just cut the segments into bite-size pieces and serve. You can buy mandarin oranges fresh or canned, but make sure the canned version is packed in water, not syrup, which contains added sugar.
