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Apples
(4-6 mos.)
Extremely rich in important antioxidants, flavonoids, insoluble and soluble fiber, their nutrients promote good health well into adulthood. Cooked apples are often baby’s first food; rinse well and leave skin on to get all the benefits. Use the Empire variety to make pink applesauce; it is always good to stimulate your child’s appetite with different colors, textures or flavors.
Avocados
(4-6 mos.)
Often called one of nature’s perfect foods and wonderful for baby’s brain and physical development, avocados are preferred by many as baby’s first food over refined cereals. Although most of their calories come from fat, it is a healthy fat, a good solution for underweight, finnicky eaters. Avocado is a great choice to make an internationally inspired meal, giving you a great opportunity to take kids on a field trip to ethnic markets.
Bananas
(4-6 mos.)
Naturally fat and cholesterol free, this potassium powerhouse is also a good supply of daily vitamin B-6 and manganese. Easy to digest, this fruit is an ideal source of nutrients when your child is ill, that won’t upset little tummies. Mashed bananas are often used as baby’s introduction to solid foods. Often enjoyed at breakfast, let your kids join you in the kitchen and expose them to math and science in a fun and rewarding environment.
Beans & Peas
(4-10 mos.) *Dependent on variety
Add peas or beans, known as legumes, to any family dinner for a powerful punch of nutrition. A robust source of carbohydrates, protein and fiber, they boost high levels of iron, calcium and B vitamins. Unlike other legumes, green beans are very low in allergens, making them a desirable first food. Low in calories and a great source of fiber, green beans are a welcome addition to any meal. Choose fresh or frozen varieties for a year-round staple of your child’s diet.
Bell Peppers
(8 mos.)
Although peppers come in many colors, the red variety has the highest nutrient value and contains lycopene. Bell peppers are a great source of vitamin B6 which contributes to the formation of red blood cells and brain development; vitamin A strengthens your child’s eyesight, and folate is a staple for expectant moms. Green bell peppers mature to the yellow & red ones, each having a unique flavor. This makes them a great ingredient to experiment with in any dish and will capture your child’s interest in the food they eat.
Berries
(6-12 mos.) *Dependent on variety
A dietary dynamo rich in vitamins and nutrients, berries help healing, strengthen the immune system and build collagen. Choose over refined sugar to stimulate your child’s palate. If your baby is prone to rashes, check with your pediatrician on when to introduce. Many local farms offer “Pick Your Own” weekends, which can give your child an early appreciation for where their food comes from.
Broccoli
(8-10 mos.)
This superfood boasts as much vitamin C as an orange. It is a cruciferous vegetable which has been associated with decreased risk of cancer and great to introduce while your child’s taste buds are developing. Use herbs to flavor dishes to encourage healthy eating habits. Planting an herb garden will give your child an early appreciation for where their food comes from while establishing a connection to the environment around them.
Brown Rice Cereal
(4-6 mos.)
In addition to being a good source of dietary fiber, brown rice cereal has very little fat, no cholesterol and isn’t a high allergen. A 3.5-ounce serving contains one-third or more of the recommended daily allowance of important B vitamins, as well as significant amounts of zinc, magnesium and phosphorus. Easily digestible and high in fiber, this is a great food to settle and regulate little tummies.
Carrots
(6-8 mos.)
This familiar vegetable is an excellent source of beta-carotene which converts to vitamin A, that is beneficial for eye development. Not only are cooked carrots easy to swallow and digest, their sweetness makes them an ideal first vegetable, because babies like the taste. The flavor, texture and color make them a great option to stimulate your child’s appetite.
Cauliflower
(8-10 mos.)
High in soluble fiber, cauliflower will assist in maintaining regularity but should not be baby’s first vegetable as it can be difficult to digest. A good choice for moms-to-be, choline and vitamin B contribute to brain development and boost cognitive function. An unexpected source of vitamin C makes this a great choice over the winter months. Add to an array of fresh cut veggies as an after-school snack to maintain healthy eating habits throughout adolescence.
Citrus
(6-12 mos.) *Dependent on variety
Citrus fruits, an excellent source of vitamin C help to efficiently absorb iron, offer solid immune protection and support collagen production which helps in wound healing. Citrus fruits should be introduced individually to monitor any diaper rash caused from their acidity. Available in the winter months, they provide good variety when those summer fruits aren’t available. Complement any breakfast with “supremes” instead of juice for a healthier meal.
Corn
(4-6 mos.)
One of the oldest grains and full of antioxidants, maize lives up to its Native American meaning: to sustain life. Zeaxanthin makes corn yellow and is great for eyesight. Milk the corn for a natural approach to building a sauce and intrigue little chefs. Once kernels are cut off, run the back of your knife along the cob; this milk will infuse deep flavor into any dish. Family traditions are built around the dinner table; start one by adding tarragon to your corn.
Eggplant
(8 mos.)
Eggplant contains a great amount of vitamin A. This important nutrient strengthens the immune system, eyesight and maintains healthy skin. Rich in calcium, eggplant promotes strong bone development and dietary fiber helps maintain regularity. Embark on growing your own herbs or produce to spark your child’s interest in the food they eat and involve them in the excitement of gardening.
Melons
(6-8 mos.)
An excellent source of vitamins C and A, melons are a soothing and natural remedy for when your little one is having digestive issues. They strengthen your baby’s immune system, help prevent colds and ear infections, and develop healthy skin and strong teeth. Cantaloupes have an added concentration of beta-carotene and potassium, making them an even more desirable diet staple. If your baby is prone to rashes, check with your pediatrician on when to introduce. Their high-water content makes melons a perfect selection for baby on a hot summer day, a heathy alternative to soda or fruit juice.
Mushrooms
(6 mos.)
Rich in protein, iron and potassium, varieties such as Button, Shiitake, Portabella and more make mushrooms a great way to enhance any meal. They are high in selenium, a valuable antioxidant and the only non-animal source of vitamin D. The vitamin D content is stable, meaning it is not lost in the cooking process. Mushrooms should always be cooked and introduced one variety at a time. Read stories to your children about chefs, farmers or what other cultures eat in order to pique their interest and discourage picky eaters.
Oatmeal
(4-6 mos.)
Oatmeal is high in essential vitamins and minerals that are needed for child development. It is often recommended as baby’s first food because of the iron content, as natural iron begins to deplete by 6 months. Packed with soluble fiber (that can reduce bad cholesterol), the whole grain oatmeal provides maximum nutritional benefits and is a low allergen. Add breast milk or formula to thin baby’s porridge to desired consistency for baby to swallow.
Pears
(4-6 mos.)
Not only full of vitamins and minerals, pears come in a variety of textures, flavors and are a great way to stimulate your baby’s taste buds in lieu of refined sugar. Wound healing properties make this fruit a sound choice when baby starts walking. Have pears abundantly available over the holidays as a desirable alternative over other sweets. Baking with your child is a great way to develop math, reasoning and cognitive skills while making memories.
Pineapples
(10-12 mos.)
Not a citrus fruit, pineapples are a good way to get much needed vitamin C over the winter. Since pineapple is high in citric acid, baby should be monitored for diaper rash when introducing this tropical treat. Consider pineapples when making kabobs to add a sweet flavor profile to any combination. Have your kids assist in defining colors, tastes and textures of ingredients - i.e. fibrous, sweet and tart - building vocabulary while building kabobs.
Potatoes
(6-12 mos.) *Dependent on variety
Potato…Potaahto, yes, there are differences. The nutritional value of sweet potatoes actually earned them top billing in the Nutrition Action Health Letter, due to their combined USRDA percentages of nutrients and fiber. White potatoes with skins, have potassium, iron, vitamins B6 and C. This starchy carbohydrate is a very low allergen for children prone to food sensitivities. All varieties lend themselves to baking; the aromas filling your home will be sure to spark interest in the meal.
Squash & Gourds
(8-10 mos.) *Dependent on variety
From refreshing cucumbers in the summer to festive fall pumpkins this category boasts superfoods galore. Significant potassium levels, vitamins A and C abound in pumpkins, zucchinis, cucumbers and more. High-water content makes them perfect for times when your baby needs something easy to digest. A perfect palate for seasonal spices, engage your child by having them smell and describe different ones. Encourage their artistic side and perhaps you’ll even raise a celebrity chef of your own.