Superfoods to make part of your menu:
One of the main reasons we want our kids to love eating everything is that a varied diet delivers a range of healthful nutrients. Here are three nutritious foods your kid should eat—but might be resistant to trying—and delicious serving suggestions from chef Geoff Tracy, co-author of Baby Love: Healthy, Easy, Delicious Meals for Your Baby and Toddler.
Fish is a good source of protein and omega-3 fatty acids, which are good for babies' growing brains.
First tastes: Purée a mild fish that is low in mercury, like pollock, with a familiar vegetable, like peas. (Or try salmon with carrots.) Make the mix 75 percent vegetables, 25 percent fish.
Bigger bites: Cut pollock or salmon into "sticks," top with bread crumbs and bake—voilà! Healthy fish sticks.
Lentils provide fiber, protein and iron, an important nutrient for infants and toddlers.
first tastes Purée lentils with brown rice; the two make a complete protein, supplying all the essential amino acids in the right amounts.
Bigger bites: Leave the mixture lumpier as baby gets used to it.
Green vegetables deliver a variety of nutrients, including beta carotene (important for a healthy immune system) and folate (a B vitamin that supports the healthy growth of new cells).
First tastes: Mix cauliflower with spinach, carrots, asparagus or green beans for a sweeter, smoother purée.
Bigger bites: Steam broccoli, green beans or asparagus. "Add a little butter or garlic for taste," says Tracy.
What colors are for dinner tonight:
White (immune-boosting antioxidants): onions, leeks, garlic
Red (immune-boosting antioxidants, vitamin C): guava, tomatoes, pink grapefruit, watermelon
Yellow (vision-helping antioxidants): corn, yellow squash, yellow beans
Green (vitamin A, folate): broccoli, spinach, asparagus, kale
Blue/purple (brain-boosting antioxidants): blueberries, plums, eggplant, dark grapes, purple carrots
Orange (vitamin A): sweet potatoes, winter squash, carrots, mango