Babies First Foods List: Vegetables.
|Nutrition Per 100g||Calories||Fat, g||Carbohydrates, g||Protein, g||Primary Micro Nutrient||Secondary Micro Nutrient||Other Benefits|
|Broccoli||35||0.4||7.2||2.4||Vitamin K||Vitamin C||High Fiber, High water content.|
|Cauliflower||23||0.5||4.1||1.8||Vitamin C||Vitamin B6||High in Vitamin C, High in Fiber, High in antioxidants|
|Tomato||18||0.2||3.9||0.9||Vitamin A||Vitamin C||High in Vitamin C, high in antioxidants, highly palatable|
|Avocado||167||15.4||8.6||2.0||Vitamin B5||Folate||High in healthy fats, high calorie, high in fiber, highly palatable|
|Carrots||41||0.2||9.6||0.9||Vitamin A||Vitamin B6||Vitamin A from beta-carotene, high in fiber, high in water|
|Onions||44||0.2||10.2||1.4||Vitamin B6||Copper||High in flavinoids, High in Manganese, High in Vitamin C|
|Beans (Averaged, General)||140||0.6||26.1||8.2||Iron||Folate||High fiber, High in Minerals, High in Protein, Moderate Omega 3 fats|
|Bell Peppers||27||0.2||6.3||1||Vitamin C||Copper||Moderate copper, high in vitamin C, high in water|
|Sweet Potato(Yams)||90||0.2||20.7||2.0||Vitamin A||Vitamin C||Extremely high in Vitamin A, High Vitamin C, High Manganese, Moderate Vitamin B5 & B6|
|Potato (With Skin)||93||0.1||21.2||2.5||Vitamin B6||Iron||Good mineral profile, moderate Vitamin C, High satiety, moderate water content.|
|Mushrooms(Cooked)||28||0.5||5.3||2.2||Copper||Vitamin B5||Excellent copper content, Good mineral profile, Good Vitamin B complex content, Good Iron content, Good selenium content, powerful phytonutrients|
|Spinach||23||0.4||3.6||2.9||Vitamin K||Vitamin A||High in Iron, High in Manganese, High in Magnesium, High in Folate, High in Vitamin C, Moderate Potassium levels, Omega 3 fats|
|Garlic||149||0.5||33.1||6.4||Vitamin B6||Manganese||High in flavenoids, superb mineral profile, High in copper, High in Selenium, High in Vitamin C, High in Iron, Powerful Phytonutrients|
|Peas||78||0.3||14.3||5.2||Vitamin A||Vitamin B1||High in Iron, High in fiber, High in Protein, High in Vitamin K, Moderate Folate, Moderate Manganese|
|Squash(Butternut)||40||0.1||10.5||0.9||Vitamin A||Vitamin C||Moderate fiber, high water, high satiety.|
|Green Beans||35||0.3||7.9||1.9||Vitamin A||Vitamin K||Very high in fiber, Good Manganese, Good Vitamin C, Good Folate|
|Asparagus||22||0.2||4.1||2.4||Vitamin K||Folate||High in water, High in fiber, High in Vitamin A, High in Vitamin C, High in Copper, Moderate Selenium, Moderate Iron|
Here we have compiled a comprehensive list of the most common vegetables to feed your baby.
There are literally tens of thousands of edible vegetables on our planet, but today we’re focusing on the ones that are common eaten and available in most first-world countries.
Vegetables are sort-able by calories, fat, protein, carbohydrates or their primary or secondary micro nutrient.
The primary and secondary micro nutrients represent the micro nutrients for which a 100 gram serving of the vegetable will provide the greatest % DV.
The general advantages of eating a vegetable will be listed after each entry.
Vegetable Micro Nutrients For Babies.
Here we will take a look at the different micro nutrients most common in vegetables and explain which ones are most important for your child and what functions they serve.
Vitamin C is a commonly recognized Vitamin for it’s immune-system boosting properties. This immune boost is present for babies just as much as adults, but babies will especially benefit from Vitamin C’s ability to boost the body’s absorption of Iron.
Other duties of Vitamin C include aiding in bone formation, muscle formation and collagen production among many other tertiary duties.
We recommend feeding your baby a Vitamin C-rich food with cereals or other Iron-heavy foods to boost absorption.
Vitamin C is also an extremely potent antioxidant, you can read more on antioxidants below.
Vitamin A(Beta Carotene).
You may have heard the old adage “Eat your carrots so you can see better/see at night.” This stems not from an ability from Vitamin A to boost vision, but from the vision-degrading effects of Vitamin A deficiency.
Vitamin A deficiency has been one of the more prevalent nutrient deficiencies in the developing world where we see much higher rates of night-blindness in affected children.
It’s important to note that the form of Vitamin A present in most plant foods and especially in yams, carrots and other orange colored veggies is actually a class of Vitamin A precursors known as carotenoids, the most common and powerful of which is Beta-Carotene.
Beta carotene by and large will convert in your body (Or your child’s body) into Vitamin A at a marginal but sufficient rate, however, there is growing evidence that a not-insignificant amount of people are poor converters and will need to pay closer attention to their Vitamin A status.
Finally, if you are going to supplement Vitamin A, or feed your baby foods high in pre-formed Vitamin A (Retinol), be aware that there is an upper limit on the amount that you can safely ingest.
We suggest speaking with your health care professional before supplementing Vitamin A.
Vitamin B6 is widely available in plant-foods and should not ordinarily be a deficiency concern, which is good because it’s a highly versatile Vitamin that is involved a wide array of body functions.
A side note for moms: Vitamin B6 has been shown in studies to reduce morning sickness in some women. Some further studies have shown less of an effect, however, foods rich in Vitamin B6 are healthful in either case and we don’t know any moms who would say no to a chance at reducing their morning sickness.
Vitamin K is present at very high levels in most green, leafy vegetables. Obtaining sufficient Vitamin K is almost never a concern in a well-balanced diet.
Vitamin K is primarily associated with blood clotting function, although it does perform other tertiary duties in the body.
Folate performs fundamental tasks in your body including aiding in DNA and RNA synthesis and Amino Acid metabolism. It is generally not a deficiency concern for healthy adults eating a balanced diet.
Note for Moms: Pregnant or breastfeeding women require elevated intake of Folate. If you are pregnant or breast feeding, please include Folate-rich foods in your diet.
Copper deficiency is rare and it is normally not a concern. Like many of the trace minerals copper intake requirements are very low and not difficult to maintain. Still, adequate copper levels are vital to human health.
Iron is perhaps the most vital trace mineral of all, particularly for infants and young children, pregnant or breast feeding moms and those suffering from chronic bleeding.
Red blood-cells carry Oxygen to the organs and tissues of the body. Iron is required for the body to produce red blood-cells.
Iron deficiency is not as uncommon as we would like, and it is very dangerous to run low. For this reason, most infant formulas and cereals are iron fortified to ensure proper iron levels.
It’s also important to note that breast-milk typically provides a fully adequate iron level for infants for at least the first 8 months.
As previously mentioned, Vitamin C boosts iron absorption and should be eaten alongside Iron rich foods.
Babies First Foods List: Fruit.
|Nutrition Per 100g:||Calories||Fat||Carbohydrates||Protein||Primary Micro Nutrient||Secondary Micro Nutrient||Other Benefits|
|Apple(Generic)||52||0.2||13.8||0.3||Vitamin C||Vitamin B6||Apple skin contains antioxidants, high in water, satiating, highly palatable.|
|Banana||89||0.3||22.8||1.1||Vitamin B6||Manganese||High in potassium, High in Copper, High in Vitamin C, Highly palatable, Satiating|
|Blueberries||57||0.3||14.5||0.7||Vitamin K||Manganese||Superb antioxidant content, Superb Phytonutrient content, High Manganese content.|
|Raspberries||52||0.7||11.9||1.2||Manganese||Vitamin C||Superb Antioxidant contet, Superb Phytonutrient content, High in Fiber.|
|Blackberries||43||0.5||9.6||1.4||Manganese||Vitamin C||High Copper content, High Vitamin E content, High Fiber content, Superb antioxidant content, Superb phytonutrient content.|
|Strawberries||32||0.3||7.7||0.7||Vitamin C||Manganese||Superb Antioxidant contet, Superb Phytonutrient content, Excellent Vitamin C content|
|Orange||47||0.1||11.8||0.9||Vitamin C||Vitamin B1||High antioxidant content, High phytonutrient content, Highly palatable|
|Melon(Cantaloupe, Honeydew, etc)||36||0.1||9.1||0.5||Vitamin C||Vitamin B6||Superb water content, satiating, Highly palatable|
|Pear||57||0.1||15.2||0.4||Copper||Vitamin C||Antioxidants in skin, High water content, highly palatable|
|Grapes||69||0.2||18.1||0.7||Copper||Vitamin K||Extremely palatable, antioxidants in skin|
|Pineapple||50||0.1||13.1||0.5||Vitamin C||Manganese||High water content, Great source of Manganese, Highly palatable|
|Mango||60||0.4||15||0.8||Vitamin C||Vitamin A||Moderate Copper content, Extremely palatable, High water content|
|Kiwi Fruit||61||0.5||14.7||1.1||Vitamin C||Vitamin K||Outstanding source of Vitamin C, High in Copper, High in Vitamin E, High water content|
Fruit Micro Nutrients For Babies.
While there is a lot of overlap between fruits and vegetables in terms of nutrient content, there are some areas in which fruits truly shine.
These areas are phytonutrients and antioxidants.
Coming from the ancient Greek word for plants, anything prefixed with the word “Phyto” is plant related or coming from plants. Phytonutrtients, then, are nutrients that are unique to plants.
Phytonutrients are found in grains, veggies and fruits, and there are thousands upon thousands of them. New health benefits from these compounds are found every year.
Without diving too deeply into the incredibly complex topic of different phytonutrients and their effects, we have simply made a note on the table above indicating which fruits have the most well-studied phyto nutrition.
Some examples of benefits from different Phytonutrients are:
- Lowering blood pressure
- Lowering Cholesterol
- Reducing incidence of cancer
- Reducing incidence of diabetes
- Regulating body fat
- Improving heart function
- Improving blood sugar regulation.
And much more.
You have probably heard of these compounds before. Antioxidants are substances that stop oxidation.
What is oxidation? If you’ve ever left an apple out on the counter and come back to find it turned brown on the cut edges you’ve witnessed oxidation. Why does lemon juice prevent an apple from browning? Simple, the vitamin C in lemon juice stops the apple from oxidizing.
In your body a byproduct of your energy pathways is the creation of things called “Free Radicals.”
Free radicals in your body are highly reactive and can cause cellular damage when they interact with your body’s cells.
In order to combat this damage, your body makes use of antioxidants, which interact with the free radicals and effectively neutralize them before they can cause more damage.
Your body is not able to create antioxidants and so they must be ingested.
Strangely, antioxidants in pill or supplement form seem not to be effective in the same way as dietary antioxidants (IE, antioxidants in the things you eat), and so maintaining a balanced diet is recommended.
Is the Sugar in Fruit bad for My Baby?
This might be a controversial topic. However, the short answer is no as long as the fruit is eaten in it’s whole form. Fruit juices, dried fruits, canned fruits in syrups and other processed fruits are to be avoided for the most part.
The sugar in whole fruits is in a form called “Fructose” which can be harmful if eaten in it’s pure form as an added sugar.
In fruit, the fructose is bundled up with fiber, water, Vitamins, Minerals and a host of phytochemicals.
There is no evidence to suggest eating fruit as a major part of your diet is in any way harmful, and a great deal of evidence to support fruit as a supremely healthful food.
Plus, your little one will love the taste!
Babies First Foods List: Grains.
|Nutrition Per 100 grams.||Calories||Fat, g||Carbohydrates, g||Protein, g||Fiber, g||Primary Micro Nutrient||Secondary Micro Nutrient||Other Benefits|
|Whole Wheat Flour||340||2.5||72||13.2||10.7||Manganese||Selenium||High in Fiber, High in Copper, High in Iron, High in Magnesium, High in Phosphorous, High in Zinc, High in Vitamin B1-2-3-5-6|
|Whole Rye Flour||324||2.7||68.7||14||13.4||Manganese||Phosphorous||High in fiber, High in Vitamin B1-2-3-5-6, High in folate, High in Copper, High in Iron, High in Magnesium, High in Selenium, High in Zinc, Moderate protein, High in fiber|
|Whole Spelt Flour||338||2.4||70.2||14.6||10.7||Manganese||Copper||High in fiber, High in Vitamin B1-2-3-5-6, High in folate, High in Copper, High in Iron, High in Magnesium, High in Selenium, High in Zinc, Moderate protein, High in fiber|
|Oats||379||6.5||67.7||13.2||10.1||Manganese||Iron||High in fiber, High in Vitamin B1-2-3-5-6, High in folate, High in Copper, High in Iron, High in Magnesium, High in Selenium, High in Zinc, Moderate protein, High in fiber, Moderate potassium, highly satiating|
|Brown Rice(cooked)||123||1||25.6||2.7||1.6||Manganese||Copper||High in fiber, High in Vitamin B1-2-3-5-6, High in folate, High in Copper, High in Iron, High in Magnesium, High in Selenium, High in Zinc, Moderate protein, High in fiber, Moderate potassium, highly satiating|
|Quinoa(cooked)||120||1.9||21.3||4.4||2.8||Manganese||Phosphorous||High in protein, High in fiber, High in Magnesium, High in Copper, High in Zinc, High in Folate, High in Vitamin B1-2-6.|
Grains have been the basis for human civilization for millennia. At almost every point since the inception of civilization Humans have used grains of one type or another as the primary source of nutrition for their populations.
Grains are comparatively easy to mass-produce, have full nutritional profiles, contain large amounts of minerals, provide excellent dietary fiber and can be made into a wide variety of dishes.
When comparing grains, you find differences, but they are typically slight.
If we had to pick a super-grain it would be dark rye, which provides more minerals and fiber per serving than wheat, spelt, rice or oats.
In grains we tend to find the most mineral contributions to a regular diet.
The minerals found most frequently in whole grains include:
Whole grains are also a superb source of:
- B Vitamins. (Excluding B12).
Let’s break these nutrients down.
Fiber and Calories.
Dietary fiber is implicated in such a vast array of health benefits, it may be one of the single most beneficial things you can eat.
Eating adequate fiber has been shown to decrease cholesterol, decrease risk for heart disease, decrease risk for certain cancers, improve gut bacterial composition, reduce constipation and much more.
Whole grains are one of the best places to obtain fiber in the diet.
It’s important to make a note here: Refined “white” flour and products made from it are not healthful and should be restricted as much as possible. There are fantastic whole grain substitutes for most major grain products, and we highly recommend using them whenever possible.
Calories are an often unconsidered aspect of nutrition. While adults may spend their time trying to eat less calories, it’s vital that young children receive adequate energy in order to develop properly.
Whole grains are an excellent staple food for your child. It may not be practical to eat vegetables and fruit all the time for every meal. For many people, having whole wheat pasta, bread or cereal provides a good fiber, mineral and calorie base for every meal. These grain products will also oftentimes be fortified with extra iron, vitamin D or Calcium which provide a strong base for your child every day.
Some of the best ways to prepare whole grains for your child are:
- Cold Cereal.
- Hot Cereal.
- Fruit breads: Banana, Apple, Pear etc.
And many more.
That concludes part one of Your Baby’s First Foods List.
Join us in Part Two where we will discuss dairy, meat, nuts, seeds, and more!