100 FOODS
for Your Baby to Try Before Turning One
Our babies can eat so much more than we give them credit for! Our babies can eat so many more
foods than we give them credit for! Exposing your baby to a variety of foods helps raise an
independent eater and minimize picky eating. See how many of these 100 foods your baby can try
before turning 1. Happy Feeding! -Katie Ferraro, MPH, RDN, CDE @babyledweanteam
Apple Applesauce Avocado
FRUIT bake with pancakes, muffins, peel, slice, and
cinnamon oatmeal serve
Banana Blueberry Cantaloupe Coconut
start with smash with wash outside,
unsweetened, flaked
quarters your thumb serve soft strips
Honeydew Kiwifruit Lemon Lime
wash outside, peel, slice citrus foods tart flavor +
serve soft strips and serve have vitamin C vitamin C
Mango Orange Papaya Pear
soft, peeled, slices, pith and ripe, soft, soft, peeled,
spears seeds removed spears slices or spears
Pineapple Plum Prune Raspberry
fresh or canned peel and poach make your own serve smashed
(in own juice) to soften prune puree as fruit spread
Strawberry Artichoke Asparagus
slice and serve VEGETABLES scoop flesh, quarter and
add to pasta roast or boil
Broccoli Brussels
Beet Bell Pepper
cooked beets or jarred, soft low roast or boil Sprouts
if canned, no salt sodium strips spears serve shaved
Butternut Squash Carrot Cauliflower Chayote Squash
scoop seeds, roast, serve soft roasting peel, boil, slice
peel, spears cooked spears accentuates flavor & serve
Cucumber Eggplant Green Beans Kale
cold spears are remove skin, try canned are soft, pesto, soup,
great for teething baba gannoush look for low sodium pasta
Pumpkin
Mushrooms Parsnip Peas
roasted or canned
cooked, in serve soft cooked for older babies
(not pumpkin pie
meatloaf or pasta spears with pincer grasp mix)
Spinach Zucchini
cooked, soft,
great in fritters
roast, spears
© KATIE FERRARO, MPH, RDN, CDE | THE FORTIFIED FAMILY ALL RIGHTS RESERVED
Barley Buckwheat Bulgur
STARCH add to soup, pancakes, hot tabbouleh,
fritters cereal fritters
Couscous Farro
Cereal Cornmeal
choose whole wheat great fried in farro
low sugar, cornbread and fry into fritters cakes
whole grain
Freekeh Kamut Millet Oatmeal
hot cereal, quiche hot cereal old-fashioned, quick
risotto, soup
cooking or steel cut
Polenta Potato Quinoa Rice
cook from scratch fingerling, quartered, mixed in tough to clean but
or buy low-sodium oil and roast, mashed meatballs great in fritters
Sorghum Spelt Sweet Potato Teff
stews or porridge soak overnight roast, peel, use a base for
before cooking matchstick veggie burgers
Wheat Germ Beef Black Beans
roll slippery foods PROTEIN shredded brisket, tacos, fritters
in wheat germ meatballs, chili
Cheese Chicken Chickpeas Cottage Cheese
pasteurized, fattier cuts like legs, falafel, hummus, high sodium but
low sodium wings, thighs veggie burgers or loaf unique lumpy texture
Edamame Kidney Beans Lamb Lentils
shelled, boiled low sodium if burger strips, braised veggie
using canned and shredded burgers, soup
Liver Mozzarella Nut Butters Pork
high in iron and slice into strips, thin with yogurt, prepare shredded
vitamins choose pasteurized formula, or breastmilk and moist
Ricotta Salmon Sardines Tuna
low sodium, cooked, flaked, boneless, skinless, choose low sodium if
great as spread patties, cakes low sodium buying canned tuna
Turkey White Beans
fattier cuts like hummus or
legs, wings, thighs patties
© KATIE FERRARO, MPH, RDN, CDE | THE FORTIFIED FAMILY ALL RIGHTS RESERVED
Yogurt Peanut Egg
CHALLENGE full fat (whole milk) baby peanut butter scrambled, omelet,
plain unsweetened puffs or thinned out PB baked, hard-boiled
Pasta Fish Tofu Shrimp
white or wheat avoid high- easiest way to ceviche,
contains iron mercury fish introduce soy shrimp cakes
Almond Sesame Fig Grapes
meal or flour in tahini sauce fresh if soft, puree quarter before
baked goods or spread feeding
Tomato Bread Tortilla Starfruit
quarter cherry look for lower corn is lower in tart taste,
tomatoes sodium sodium vitamin C
Watermelon Cilantro Parsley Onion
wash outside and pungent flavor, cook to soften
chimichurri
cut into strips sauce or salsas
Garlic
unique flavor,
try roasted
OTHER
© KATIE FERRARO, MPH, RDN, CDE | THE FORTIFIED FAMILY ALL RIGHTS RESERVED
