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