What are the best first foods for baby? There’s no secret answer here but we’ve rounded up some of our favorites that are age-appropriate, inexpensive, and packed with nutrients.
One of the most common questions new parents and caregivers have is what foods to introduce their baby to first.
And we get it! We all want to feed our kids well, helping them develop an affinity for nutritious foods and ultimately develop a healthy relationship with food from a young age. Introducing your baby to their first foods is also really fun.
Here are some of the best first foods for baby that are plant-based, nutrient-dense, and age-appropriate.
Avocado
Avocado is packed with healthy fats, vitamins, and minerals, making it an excellent choice for baby’s brain and overall growth. Mash ripe avocado and serve it as a spread on strips of whole grain toast or mix it into pureed fruits for added creaminess. You can also just plop it onto your baby’s tray and let them explore it!
Sweet Potato
Rich in beta-carotene, sweet potatoes are great for eye health and immune function. Steam or roast sweet potato cubes until soft, then mash or puree them for baby food. You can also make sweet potato puree pancakes, blend it into smoothies, or slather it onto strips of toast.
Banana
Bananas are easy to digest and loaded with potassium, which supports heart health and muscle function. Simply mash a ripe banana and serve it as is, or mix it into oatmeal, yogurt, or smoothies. You could also mix it with some thinned creamy nut butter.
Broccoli
Broccoli is a powerhouse of vitamins and minerals, including vitamin C, calcium, and folate. Steam or lightly boil broccoli florets until tender, then puree or mash them for baby food. You can also mix pureed broccoli into soups or pasta sauces.
Spinach
Spinach is an easy leafy green to introduce to babe. Steam or sauté spinach leaves until wilted, then puree or finely chop them for baby food. Mix spinach puree into scrambled tofu or blend it into fruit smoothies.
Quinoa
Quinoa is a great source of protein and interesting texture for babies. Cook quinoa until soft and fluffy, then puree it with water (or breast milk!) for a creamy texture. You can also mix cooked quinoa into vegetable purees or serve it as a side dish with mashed avocado.
Blueberries
Blueberries are packed with antioxidants, vitamins, and fiber, promoting healthy digestion and immune function in babies. Serve fresh or thawed frozen blueberries as finger foods, or puree them and swirl into yogurt or oatmeal.
Tofu
Tofu is a great source of protein and calcium, essential for bone and muscle development. Soft or silken tofu can be pureed and added to fruit or vegetable purees for extra creaminess. You can also cube firm tofu and lightly sauté or bake it for finger foods. More on how to serve tofu to kids here.
Legumes
Beans, peas, and lentils are high in protein, fiber, and various vitamins and minerals, making them an excellent choice for plant-based babes. You can cook them until soft or use canned options. Mix them with a little water or extra virgin olive oil until smooth. Beans are also a nice place to try salt-free seasonings, like cumin or garlic powder.
Mango
Mangoes are rich in vitamins A and C, which support immune health. Puree ripe mango and serve it alone or mix it into yogurt or oatmeal. You can also freeze mango puree into popsicles for a refreshing treat. Another option is to make a chia mango pudding (recipe here).
Overall, the best first foods for baby are nutrient-dense, a safe texture, and allow opportunities to introduce them to variety. Have fun with it!
For more ideas (and recipes!) check out our book The Plant-Based Baby and Toddler.
Chime In: What are some of your favorite best first foods for baby? Share in the comments!
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