BABY'S 1ST GROCERY LIST
Feeding a new eater may seem daunting at first, especially if you haven’t given a baby solid food
before. This Baby’s First Grocery List helps break it down for you. This list highlights high-iron foods
first, then shows you other food groups. Aim to serve at least one high-iron food with each meal when
you can.
HIGH IRON FOODS
Beef, bison, chicken,
turkey, pork
Shellfish (shrimp, scallops, lobster)
Finned fish (salmon, cod, halibut)
Beans, Lentils,
Peas
Tofu or tempeh
Leafy greens (spinach, kale,
collard greens, swiss chard)
Fortified cereals (O’s cereal,
fortified oatmeal)
Peanut butter, almond butter,
walnut butter, sunflower seed
butter, tahini
Ground almonds, ground walnuts
VEGETABLES
Broccoli, cauliflower
Carrots, celery, bell pepper,
eggplant, butternut squash,
zucchini, yellow squash, sweet
potatoes, eggplant, Bok choy,
beets, potatoes, white potatoes
Tomatoes, cucumbers
Asparagus, green beans, okra,
Brussels sprouts
Step 9
SERVING SUGGESTION
Cook with moisture so it’s soft and fork tender; cut into
strips or shred, removing any skin
Cook as patties and cut into strips
Serve on the bone if the bone is large
Utilize in meatloaf, chicken salad, casseroles, stews, etc.
Cook with moisture so it’s soft and fork tender; cut
into strips
Serve whole (shrimp, shelled crab leg)
Mix with guacamole, hummus, casseroles
Offer on loaded forks
Offer in soup dumped on tray (serve strained atop
quinoa or mashed potatoes for more substance to grab)
Cut into strips
Cook into omelets, egg cups, soups (strained)
Blend into pancake or muffin batter (best for spinach)
Mix into pasta sauce
Dump oatmeal on tray or use with loaded spoon
Crush and roll slippery fruits/veggies into cereals
Stir into yogurt and serve directly on tray or on loaded spoon
Serve smooth nut butter thinly spread on top of toast,
crackers, fruit, cooked sweet potato
Avoid a spoonful of nut butter, as this is a choking hazard
Use ground nut flours when baking muffins, quick breads,
etc.
SERVING SUGGESTION
Cook until soft and serve as long stalks
Cook until soft and serve as strips or sticks
Remove skin if it’s not soft after cooking
Serve raw in a strip or stick, removing any large seeds
Quarter cherry or plum tomatoes
Cut ends, cook and serve as a stick or wedge
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DO NOT DISTRIBUTE. www.feedinglittles.com
 Step 9

FRUITS SERVING SUGGESTION

Banana Cut into strips

Can leave skin on the bottom for extra grip or
roll into crushed O’s cereal, nutritional yeast or
flax meal

Avocado, melon, peaches, Remove pit/seeds and cut into wedges or strips
nectarines, mango, plums, Can leave skin on the bottom for extra grip
pineapple, kiwi, papaya

Blueberries, raspberries, Cut in half or squish so baby can pick it up

blackberries Serve in yogurt or oatmeal for even more grip

Grapes, cherries, olives Quarter lengthwise

Strawberries Remove stem and cut in half or leave whole if

large

Apples, hard pears, other Bake/sauté with coconut oil/ butter to soften
hard fruits If serving raw, shred with a cheese shredder (will
require pincer grasp to pick up)

Mandarin oranges, navel oranges or Peel, break into wedges and remove any thick
other citrus membrane or seeds
For mandarins - cut each individual wedge in half

GRAINS SERVING SUGGESTION

Bread, pita, bagel, pancake, Toast and cut into strips

Top with butter, nut butter, smashed fruit,
waffle, English muffin
cream cheese, smashed avocado if desired
Choose whole grains when possible

Soft tortilla, naan Cut into wedges

Can add toppings if desired (sauce, refried
beans etc.)

Pasta Serve with or without sauce

Try spiral pasta for easier grip, but also try
fettuccini, penne, spaghetti, angel hair etc.
(whole wheat, white, gluten-free, bean/lentil
pasta etc. are all OK)

Rice, quinoa, millet, couscous, Cook until soft

bulgur and other small grains
Serve with a sauce, soup, guacamole, hummus
etc. for more grip – may need to offer on a
loaded spoon
Risotto or sticky/sushi rice may be easier to
pick up – you can also form rice together in
small logs with some water

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DO NOT DISTRIBUTE. www.feedinglittles.com
 Step 9

EGGS SERVING SUGGESTION

Eggs Scramble or cook as an omelet and serve as

strips
Hard boil and serve as wedges
Cook into other foods (French toast, muffins
etc.)

DAIRY/DAIRY ALTERNATIVES SERVING SUGGESTION

(Choose full-fat when possible)

Yogurt, kefir or dairy-free Serve on a loaded spoon, directly on baby’s tray

or in a bowl
yogurt alternatives
Mix with chopped fruit, nut butter, fruit puree
(Try plain/unsweetened yogurt
etc.
first)

Cut into strips or wedges

Cheese or non-dairy alternatives
Cook into other foods (pasta dishes, casseroles)

Cottage cheese Serve plain or mixed with chopped fruit,

avocado on loaded spoons or directly on baby’s
tray

Spread cream cheese on toasted bagel or

Cream cheese, sour cream toasted bread
Serve sour cream with deconstructed burritos,
in rice bowls or as a way to add grip (and
calories) to small grains

FATS/OILS/FLAVORINGS SERVING SUGGESTION

Olive oil, coconut oil, avocado oil, Cook with fats/oils

sesame oil, grapeseed oil
Butter, ghee
Basil, oregano, turmeric,
cinnamon, ginger, garlic, sage,
lemon, paprika, black pepper,
saffron, etc.
Drizzle oil or butter/ghee on cooked veggies,
rice, pasta
Spread butter/ghee on toast, crackers, cooked
sweet potato
Use all cooking spices except excess salt
Serve foods plain and with spices so baby
experiences a variety of flavors

Copyright ©2022. Feeding Littles, LLC. All Rights Reserved.

DO NOT DISTRIBUTE. www.feedinglittles.com