Nutrient Cheat Sheet

Key Nutrients for Babies & Toddlers

Iron (Heme) Iron (Non-Heme) Vitamin C Zinc
Beef Combine with Vitamin C- Applesauce Almonds
Bison rich foods to enhance Apricot Almond Butter
Buffalo absorption Bell Peppers Asparagus
Duck Almond Butter Blueberries Avocado
Eggs Baked Potato Broccoli Beef (grass-fed)
Goat Black Beans Brussels Sprouts Broccoli
Haddock Black-Eyed Peas Cantaloupe Cashew Butter
Lamb Broccoli Cauliflower Chia Seeds
Liver Cannellini Beans Cherries Chicken (dark meat)
Mackerel, canned* Cashew Butter Grapefruit Chickpeas
Pork Chickpeas Kale Crab
Salmon Edamame Kiwi Edamame
Sardines Fortified Infant Cereals Mango Green Peas
Veal Hazelnut Butter Oranges Hemp Seed Butter
Venison Hemp Seeds Papaya Kidney Beans
Kale Passion Fruit Lamb
Vitamin D Kidney, Lima, Pinto Beans Peas Lentils
Eggs (especially yolks) Lentils Pineapple Liver
Liver Macademia Plums Mushrooms
Mackerel, canned* Mushrooms Potatoes Oats
Pork Navy Beans Purple Potatoes Oysters (cooked)
Rainbow Trout Oatmeal Raspberries Quinoa
Salmon Peanut Butter Spinach Pecan Nut Butter
Sardines Peas Squash Pine Nuts
Shiitake Mushrooms Pine Nuts Strawberry Pumpkin Seed Butter
Swiss Cheese Pumpkin Seed Butter Tomatoes Ricotta Cheese
Tofu (fortified) Sesame/Tahini Scallops
Yogurt Spinach Grains Sesame/Tahini
Tofu Amaranth Shrimp
Calcium Barley Spinach
Almond Butter Super Foods Buckwheat Squash
Broccoli Almond Butter Bulgur Sunflower Seed Butter
Cheese (low sodium) Avocado Cornmeal Swiss Chard
Chia Seeds Blueberries Couscous Tofu
Collard Greens Broccoli Farro Turkey (dark meat)
Goat Cheese Cape Gooseberry Freekeh Wild Rice
Kale Carrots Kamut Yogurt
Lentils Cashew Butter Millet
Mozzarella (fresh) Chia Seeds Oats Vegetables
Navy Bean Chicken (dark meat) Quinoa Beets
Okra Coconut Rice Bell Peppers
Oranges Egg Yolks Sorghum Broccoli
Ricotta Cheese Lentils Spelt Butternut Squash
Salmon Liver Teff Carrots
Sardines Mushrooms Wheat Berry Cannellini Beans
Sesame/Tahini Peas Whole Wheat Cauliflower
Spinach Pomegranate Wild Rice Chickpeas
Tofu Pumpkin Seed Butter Green Beans
White Beans Purple Potatoes Kale
Wing Beans Quinoa Kidney Beans
Yogurt Salmon (esp. Sockeye) Lentils
Sardines Lima Beans
Sweet Potatoes Mushrooms
Parsnips
Peas
Pumpkin
*Always select North American or Pacific Chub Mackerel and refrain from serving King Mackerel Purple Potatoes
or Spanish Mackerel which are high in mercury. Canned mackerel is almost always the smaller Spinach
North American or Pacific Chub Mackerel species but read labels closely to check. Sweet Potatoes

@SolidStarts | #FingerFoodFirst | SolidStarts.com

©2021 Solid Starts LLC
Terms and Conditions of Use: By using the website Solidstarts.com or a publication produced by Solid Starts LLC, you agree to the following
terms and conditions of usage. If you do not agree to these terms, you should not use the website or any publication produced by Solid Starts LLC.
The website Solidstarts.com (“the website”) and publications (“publications”) produced by Solid Starts LLC contain opinions and provide information,
and the content, information, opinions, and suggestions on the website and the publications are offered for informational purposes only. Solid Starts
LLC is not engaged in rendering professional advice, whether medical or otherwise, to individual readers or their children or families. The content,
information, opinions, and suggestions contained on the website and in the publications are not meant as, and are not a substitute for, professional
advice from or consultation with a medical or health professional, nutritionist, or expert in feeding and eating. To the extent a reader uses and
considers content, information, opinions, and suggestions obtained on the website or in the publications, the reader does so at his or her own
risk, and Solid Starts LLC and its owners and employees will not be liable or responsible for any loss, injury, or damage arising from any content,
information, opinion, or suggestion found on the website or
in the publications.

Copyright: All rights reserved. This work (text and images) is protected by copyright. No part of this work may be reproduced, stored in or introduced
into a retrieval system, or transmitted in any form or by any means (electronic, mechanical, photocopying, recording or otherwise) without the prior
written permission of Solid Starts LLC, the copyright owner. The scanning, uploading and distribution of this work via the internet or via any other
means without the permission of Solid Starts LLC is illegal and punishable by law. Please purchase only authorized electronic editions and do not
participate in or encourage electronic piracy of copyrighted materials. Your support of the copyright owner’s rights is appreciated.

@SolidStarts | #FingerFoodFirst | SolidStarts.com

©2021 Solid Starts LLC