There are so many healthy, baby-friendly foods out there, but some stand out from all the rest. Superfoods are foods found in nature that are in a category of their own. A superfood is defined as calorie sparse and nutrient dense. In other words, they pack a lot of punch in terms of how good they are for us and our kids.
These culinary superfoods are loaded with essential nutrients, vitamins, and minerals and are easy to prepare and incorporate into your baby’s daily diet. If you’re looking for a boost of nutrition for baby, not to mention flavour and variety, these are the best superfoods for baby, and should be must-haves on your grocery list! Be sure to check out the list, and check out my favourite recipes for babies that incorporate superfoods in the slideshow.
NOTE: Since babies develop at different rates, ALWAYS consult your pediatrician prior to beginning any new food for your infant. Discuss making homemade baby food with your pediatrician and visit Wholesome Baby Food’s Baby Solid Food Charts for information regarding what foods to introduce to baby and when.
Lemon Dill Salmon Puree
Make sure baby gets a healthy dose of omega 3s! There's no better way to do it than with salmon. Fish can be hard with babies sometimes, but this lemon dill salmon puree is light and tasty.
Get the Lemon Dill Salmon Puree recipe at Bites for Babies
Apple Crumble Yoghurt Parfait
Greek yogurt has two to three times the amount of protein and less sugar than regular yogurt---it's a great thing to keep in the refrigerator at all times.
Get the Apple Crumble Yoghurt Parfait recipe at Bites for Babies
Asparagus Potato Frittata
Loaded with eggs and healthy asparagus, this recipe is one that my entire family loves just as much as my toddler. Remember to consult your pediatrician before introducing organic eggs into your baby's diet.
Get the Asparagus Potato Frittata recipe at Bites for Babies
Banana Peach Chia Smoothie
The bananas in this easy to drink smoothie give baby a sustained energy boost.
Get the Banana Peach Chia Smoothie recipe at Bites for Babies
Blueberry Chia Jam
Sugar-free jam is apparently on the GMO hit-list, so I like to make my own. Chia seeds are packed with 10g of fibre and nearly 5g of protein per ounce, making them a world-class superfood on their own.
Get the Blueberry Chia Jam recipe at Bites for Babies
Broccoli Mac n' Cheese Bake
Bone health is key as babies develop rapidly, and broccoli stands out as the most concentrated source of vitamin C and contains high levels of calcium and vitamin K, both of which are important for growing babies.
Get the Broccoli Mac n' Cheese Bake recipe at Bites for Babies
Creamy Avocado Pasta
Avocados are the superfood that is a staple around our household; it's perhaps one of the most nutrient dense and filling fruits. Avocado pasta is a delicious way to mimic Alfredo pasta without all the animal fat.
Get the Creamy Avocado Pasta recipe at Bites for Babies
Coconut-Curried Lentils and Brown Rice
Lentils are high in protein and other essential nutrients, including folate, iron, potassium, and a slew of antioxidants. Even better, they keep in the pantry indefinitely and are super simple to cook up.
Get the Coconut-Curried Lentils and Brown Rice recipe at Bites for Babies
Roasted Root Vegetable Mash
Naturally sweet with a smooth creamy texture when pureed, root veggies are an easy first food for babies.
Get the Roasted Root Vegetable Mash recipe at Bites for Babies
Spinach Chickpea Hummus
My kids love to dip crackers, chips, and veggies into this tasty dip.
Get the Spinach Chickpea Hummus recipe at Bites for Babies
Pumpkin Pie Overnight Oats
This no-fuss recipe delivers high levels of protein and fibre and is perfect for fall months when pumpkin is plentiful!
Get the Pumpkin Pie Overnight Oats recipe at Bites for Babies
Quinoa Pizza Muffins (ideal for baby-led weaning)
Quinoa is a complete protein, containing all nine essential amino acids. This recipe is especially great if your family doesn't eat a lot of meat.
Get the Quinoa Pizza Muffins recipe at Bites for Babies
1. Avocados (6+ months)
Avocados are a rich source of unsaturated fats, which play a key role in maintaining a healthy heart. This versatile fruit is known for its high nutrient value and can be added to all sorts of dishes, savoury or sweet, due to its mild flavor and rich, creamy texture.
2. Bananas (6+ months)
Bananas are naturally fat and cholesterol free and provide sustained energy for baby since they are loaded with carbohydrates. They are known to contain high levels of potassium and also help maintain blood pressure.
3. Beans and lentils (8+ months)
Beans and lentils are a great source of plant-based protein, iron, folate, fiber, zinc, and manganese. They’re one of the healthiest and also one of the cheapest foods you can buy. To make beans and lentils baby friendly, soak them overnight, drain, rinse, and cook until very soft.
4. Blueberries (6+ months)
Blueberries contain antioxidants, which work to neutralize free radicals linked to the development of cancer and cardiovascular disease. They are loaded with vitamin C and are an excellent source of manganese, which plays an important part in bone development and converting carbohydrates and fats into energy.
5. Broccoli (8+ months)
Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C and contains high levels of calcium and vitamin K, both of which are important for bone health, as well as anticancer phytonutrients. Broccoli is also high in fiber, which aids in digestion, helping prevent constipation.
6. Dark leafy greens (6+ months)
Leafy greens, such as kale and spinach, are major sources of iron and vitamin C. They are low in fat and contain high levels of vitamin K, dietary fiber, potassium, and magnesium. Dark leafy greens are rich in phytochemicals, such as lutein and beta-carotene, which help reduce the risk of cancer, heart disease, and other illnesses.
7. Eggs (organic: at pediatrician’s discretion)
Eggs are easily digestible and are high in iron, folate, and vitamins A and E and are a great source of protein. They’re one of the few foods that naturally contains vitamin D, which helps the body absorb calcium.
8. Greek yoghurt (6+ months)
Greek yogurt has two to three times the amount of protein and less sugar than regular yogurt. Yoghurt is a great food to introduce to baby at six months since it boosts the immune system and supports brain and heart health. It’s a good source of calcium and vitamin D and is known to boost immunity and aid digestion.
9. Oats (6+ months)
Oats provide high levels of fibre and protein, and low levels of fat. Fiber-rich whole grains, like oatmeal, digest slowly, providing kids with a steady stream of energy. The high fibre content and the complex carbohydrates slow down the conversion of this whole food to simple sugars, while the high levels of magnesium encourage the body’s proper use of glucose and insulin secretion.
10. Quinoa (8+ months)
Quinoa is naturally gluten free and incredibly nutritious, containing iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E, and fiber. It is one of the most protein-rich foods we can eat and is one of only a few plant-based foods that is a complete protein, containing all nine essential amino acids.
11. Root vegetables (6+ months)
Root vegetables make the perfect weaning food because they are naturally sweet and have a smooth, creamy texture when pureed. Their delicate flavour makes it easy to combine them with a variety of different fruits, vegetables, and proteins. Root vegetables, depending on the specific veggie, are loaded with calcium, potassium, vitamin C, and more.
12. Salmon (6+ months)
Salmon is an outstanding source of heart-healthy omega-3 fats, which play a crucial role in retinal and brain development and is especially important for children in the first two years of life. (Be sure to pick wild salmon, which is lower in mercury and higher in omega-3 fatty acids.)
Featured image: Getty/Picture Press
More Ideas for Baby-Led Weaning:
Introducing Solids – A Month by Month Schedule
Superfoods for Baby: 8 Uber-Healthy Ingredients to Add Now
How to Introduce Meat & Protein to Baby’s Diet
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