5 Quick and Healthy Foods for Babies

  • By: Sandra
  • Date: March 18, 2022
  • Time to read: 4 min.

Wouldn’t you love to see your baby reach for the healthy food choices over all the garbage at each meal?
Most moms want to give their children the healthiest start possible by carefully choosing the food they eat. Unfortunately, there are countless relatives who prefer to shove rich desserts and greasy fried food into your child’s mouth… before they are even introduced to solid food!
“Oh, it’s just a taste!”
“You are depriving them!”
“They will be fine,” says the billionth inconsiderate person, without the title of “mother” to that specific child.
OF COURSE, your baby is going to pick the pie over the broccoli and maybe, even refuse all veggies together.
If this is happening to you, don’t worry. I’ve found some excellent foods that my own baby enjoys despite all the sweet and salty filler foods that were served to him before he reached the age of one. Surprisingly, I noticed that his preferred foods are typically more bland in taste. So if your baby spits out spinach or flings cherry tomatoes across the room, don’t settle for reheated macaroni or over-salted pretzels again. Try one of these five quick and healthy foods for babies!
It’s a super win for any mama: nutritious & quick!


Avocados are probably one of my favorite fruits out there. (Or is it a vegetable?) They provide nearly 20 vitamins and minerals in every serving.

  • Potassium
  • Lutein
  • Folate
  • B vitamins
  • C vitamins
  • E vitamins
  • Fiber
  • Healthy fats
  • Low sugar

While my baby can eat large chunks of plain avocado, I love serving them in sandwiches, salads and traditional guacamole as well. Avocados have always been my son’s favorite food since he started solids at six months old.

Black Beans

We eat a ton of Mexican food… and therefore, a ton of black beans and rice. Occasionally, I just open a can of black beans, rinse them out and pour about 1/4 cup on my son’s high chair tray! He loves them.
They are low in saturated fat, cholesterol and sodium and they make an excellent source for:

  • Protein
  • Thiamin
  • Magnesium
  • Phosphorus
  • Manganese
  • Dietary Fiber
  • Folate

Quick tip: Mash them up to help your baby’s body digest them properly. Otherwise, you will find whole black beans in their diaper.
Pretty image, huh? At 15 months old, my son does quite well chewing them up with his full mouth of teeth.

Garbanzo Beans/Chick Peas

Here is another bean my son eats straight from the can! I didn’t know he loved them so much until I recently made a Greek salad containing chick peas. I watched my son pick out and eat only the chick peas and black olives, leaving the lettuce for the dog… who spit it out as well.
Chick peas make an excellent source for:

  • Protein
  • Fiber
  • Iron
  • Vitamin B-6
  • Magnesium
  • Folate
  • Potassium
  • Calcium
  • Vitamin C

Now I just keep some plain chick peas in a container in the fridge and pour some on his tray when he’s in need of a quick snack.

Sliced Almonds

If your baby has been introduced to almonds and is able to chew, you might want to try serving sliced almonds. They are fairly soft and break easily when pre-sliced.
Almonds are a source for:

  • Protein
  • Fiber
  • Vitamin E
  • Copper
  • Magnesium
  • Healthy Fats


It makes me SO happy to watch my baby indulge in tofu like it’s candy. I can’t even do that! I need it to be marinated in sauce and cooked before I can eat it. Though my baby likes it in sauce as well, he will happily eat it cold.
Tofu contains:

  • Protein
  • Calcium
  • Magnesium
  • Iron
  • Small amounts of vitamin K, thiamin, riboflavin, niacin, vitamin B-6, folate, choline, phosphorus, manganese and selenium

Have you tried serving any of these foods to your baby? Did they love it? What other nutritious foods does your baby love to snack on?

Booth, S. (2014, June 19). Everything You Need to Know About Avocados. (K. Zelman, MPH, RD, LD, Ed.). Retrieved from http://www.webmd.com/food-recipes/all-about-avocados.
Eating Protein-Topic Overview. (2014, March 12). Retrieved from http://www.webmd.com/food-recipes/eating-protein-topic-overview.
Nichols, H. (2014, September 15). What are the health benefits of tofu?. Medical News Today. Retrieved from http://www.medicalnewstoday.com/articles/278340.php.
Nordqvist, J. (2014, August 30). What are the health benefits of almonds?. Medical News Today. Retrieved from http://www.medicalnewstoday.com/articles/269468.php.
Ware, M. (2014, September 15). What are the health benefits of chickpeas?. Medical News Today. Retrieved from http://www.medicalnewstoday.com/articles/280244.php.