Although it seems toddlers have an infinite vacuum inside their stomachs, quality over quantity is key. It’s important to choose a diet of healthy fruits, vegetables, proteins, and grains to fill them with important nutrients instead of empty calories. Some foods have superpowers, which support your baby’s health and still keep their tummies full. Here’s a list of some of our favorite nutritious foods you can give your little one and feel good about serving.
Avocados are soft and easily mashable for baby-led weaning. Technically a berry, they’re rich in monounsaturated fats, as well as several vitamins and minerals.
One of our puff flavors, tomatoes are rich in vitamin C, potassium, folate, and vitamin K. They contain lycopene, an antioxidant that helps prevent cancer and heart disease!
Another puff flavor, nutrient-dense peas are a great source of dietary fiber and plant-based protein to keep your little one feeling full. They contain a variety of vitamins and minerals, including vitamins A, C, and K; as well as iron, magnesium, potassium, folate, and calcium.
Raw broccoli is almost 90% water, which can keep your little one hydrated. Broccoli also contains dietary fiber and vitamins and minerals. Vitamins C and K are present, as well as folate, potassium, manganese, and iron. We always have a bag of frozen broccoli in the fridge- steam on the stove or microwave and it becomes the perfect soft texture for babies and the stalks make them easier to hold!
These orange root vegetables are packed with beta carotene, which is converted to vitamin A in your body to promote eye health. Carrots also offer several other vitamins and minerals to support bone health and boost your immune system.
Packed with protein and healthy fats, eggs are a powerful, versatile food. Eggs, especially when scrambled, are easy for toddlers to pick up and eat themselves. Like carrots, eggs contain vitamins and minerals that support healthy eyes. Eggs are low in calories while also filling, and can keep your little one from getting hungry before their next meal.
Perfectly portable with their own peelable package, bananas are full of carbohydrates and fiber for sustained energy. High in potassium, vitamins C and B6, bananas support heart and kidney health and a strong immune system.
Similar to carrots, sweet potatoes are high in beta carotene to support healthy eyes and the immune system. They’re also high in fiber, vitamin C, and potassium. Sweet potatoes are a versatile food that can be served by themselves or incorporated into both sweet and savory dishes.
One of our favorite dips, hummus (and the chickpeas it’s made from) is an excellent source of plant-based protein. It also includes a wide variety of vitamins and minerals including iron, magnesium, and phosphorus, which works with the calcium in your body to build strong bones and teeth. Serve with vegetable slices or puffs as a side dish at lunch or on its own as a snack.
Yogurt is full of calcium and protein, and probiotics that support healthy digestion. Little ones need fat in their diets, so look for whole-milk yogurt over low-fat or fat-free varieties.
Choose plain yogurt without flavors that tend to be higher in sugar. Serve alongside fruit or granola for a filling snack.