the best homemade baby food on the planet: know what goes into every bite with more than 200 of the...

“Thiswell-writtenandhighlyattractivebooksurpassesthetraditionalexpertadviceonthenutritionalcontentandpreparationofhealthyfoodsbyinvokingadevelopmentalapproachtoinfantnutrition.Inadditiontolearningabouthealthyfood selection andpreparation, the reader is introduced to suchdevelopmentallandmarksastheinfant’sreadinesstostartsolidsandtobegintofamiliarizewithspoonfeedingandthetastesandtexturesofvariousfoods,andtheemergenceofsuchskillsasswallowingandchewing.Descriptionsofsubtlebehavioralcuesoffeeding readiness, suchas the infant leaning towardsa spoonfulof solid food,provide a clear and sound rationale for nutritional recommendations. Cogentexplanationsoftheroleofnutrientssuchasfatandvitaminsininfantphysiologyinformtheselectionofhealthyfoods.Thereaderwillnotonlylearnhowsimpleitistomaketheirbaby’smealsathome,butalsounderstandthedevelopmentaland physiological rationales for healthy food choices. This is anticipatoryguidanceoninfantnutritionatitsbest!”

—PAULH.DWORKIN,M.D.,ProfessorandChairofPediatricsattheUniversityofConnecticutSchoolofMedicineandPhysician-in-Chiefof

theConnecticutChildren’sMedicalCenter

“Astheobesityepidemicspreadsacrosstheworldandparentsbecomemoreconcerned than ever with what to put in their children’s mouths, The BestHomemadeBabyFoodonthePlanettakesalotoftheguessworkandfrustrationout of this important parenting task. It is a must-have for parents andgrandparentsalike.”

—VICTORIAMCEVOY,M.D.,AssistantProfessorofPediatricsatHarvardMedicalSchoolandMedicalDirectorandChiefofPediatricsat

MassachusettsGeneralWestMedicalGroup

“Tina Ruggiero and Karin Knight have compiled an amazingly beautifulcookbookthatshowsyouhoweasyitistomakehealthyandattractivefoodforeven thepickiestof littleones.TheBestHomemadeBabyFoodon thePlanetguides you through the first foods to finger foods and beyondwith style andease.”

—ROBINELISEWEISS,L.C.C.E.,C.L.C.,motherofeightandauthorofTheCompleteIllustratedPregnancyCompanionandTheBetterWayto

Breastfeed

THEBESTHOMEMADEBABYFOOD

ONTHEPLANET

KnowWhatGoesintoEveryBitewithMorethan200oftheMostDeliciouslyNutritious

HomemadeBabyFoodRecipes

KarinKnight,R.N.TinaRuggiero,M.S.,R.D.,L.D.

ToJodyandRobert—KarinKnight

ForMomandDadwithlove—TinaRuggiero

Contents

INTRODUCTIONHigh-FivesfromtheHighChair

CHAPTERONE1,2,3,Homemade:YourPureandSimpleGuidetoMakingtheBestBabyFoodonthePlanet

CHAPTERTWOFeedingYourBabytheBest—fromSixtoElevenMonths

PLEASINGPURÉESFORYOURLITTLEPEA:RecipesforSixMonths

HEALTHYNEWTASTESTOENTICEANDEXPLORE:RecipesforSevenMonths

TOTALLYTUBULARNEWTEXTURES:RecipesforEightMonths

MOST-EXCELLENTMOUTHFULS:RecipesforNineMonths

NATURALLYNOURISHINGBITES:RecipesforTenMonths

WHOLESOMEMEALSFORAHAPPYHEADSTART:RecipesforElevenMonths

CHAPTERTHREEFeeding Your Toddler the Best—from Twelve to Twenty-ThreeMonths

PERFECTLYBALANCEDBOWLSANDPLATES:RecipesforTwelvetoSeventeenMonths

WATCHME,MOM!MEALSFORTHEACTIVETODDLER:RecipesforEighteentoTwenty-ThreeMonths

CHAPTERFOURGetting theBest EarlyNutrition—AReference forYourBaby andToddler

CHAPTERFIVESpecialConsiderations

CHAPTERSIXResourcesandReferences

Acknowledgments

AbouttheAuthors

“LookatWhatWe’veMade!”:FeedbackChart

Index

INTRODUCTION

High-FivesfromtheHighChair

Inanerawhereeverythingisfast—fromthefoodweeattothepacewekeep

—youmight think it’s impossible tomakeyourownbaby food,but thisbookwill showyouhowinsurprisinglysimpleways that saveyou time,effort,andmoney.Thisbookwaswrittenforeveryparentwhowantstogivetheirchildthegift

ofhealthyeatinghabits thatwill lasta lifetime.Forparents,grandparents,andother caregivers,The Best Homemade Baby Food on the Planet will becomeyourtrustedresourcewhenitcomestofeedinginfantsandtoddlers.Eachrecipehasbeenprofessionallytestedandbabyapproved,andmostcanbemadeinlessthan10minutes.The recipes use common ingredients that you probably have on hand, and

many can be safely refrigerated for a few days or frozen for later use. Somedon’tevenrequirecooking!Bestofall,therecipesinthisbookhavesignificantnutrientvalueandwillhelpbabiesand toddlersdevelopawell-roundedpalatethat’s essential to establishing preferences for vegetables, fruit, and other“superfoods”importantforpropergrowthanddevelopment.Given the health issues beginning to plague very young children—from

obesity to type 2 diabetes—it’s imperative that parents introduce infants tonourishing,high-qualityfoodsfromtheoutsetsincedoingsowillhelpshapeachild’sfoodpreferencesandpositivelyimpactthemforlife.Thisbookseekstohelpyouonthispathbyprovidingyouwithdelectable,straightforwardrecipesthat areperfectlyportioned for thehealthybabyand toddler.Nomatterwhichrecipesyouprepare,eachofferstaste,nutrition,simplicity,andenjoyment.Takeoutyourblender,feedingspoon,andbabybibandgetreadyforafun-

filledadventurewithyourlittleone.Therearemanytastymemoriesahead!

“Everychildbeginstheworldagain.”—HenryDavidThoreau

CHAPTERONE

1,2,3,Homemade:YourPureandSimpleGuidetoMakingtheBestBabyFoodonthePlanet

While itmight sound complicated,making your own baby food is really

quitesimple.Youdon’tneedspecialskills, lotsof time,orexpensiveproduce.All you need are fresh ingredients and a few simple tools. By following oursuggestions on the next several pages, you’ll be a pro in no time, and yourbaby’sfirstmealswillbeanexcitingandenjoyableexperienceforbothofyou!

Homemadevs.Store-BoughtBabyFood:WhyHomemadeIsBest

There’snothinglikethetasteoffresh,homemadebabyfood.Andthere’sno

doubt it’s more nutritious than the commercially prepared varieties. Why?Becausetheingredientsusedtomakeready-madebabyfoodsareheatedtoveryhigh temperatures to sterilize them and to extend their shelf life. While thismakesthefoodsafeforbabyandconvenientforyou,theprocessalsodestroysmost of the natural flavors and aromas and even worse, some of the keynutrients.Seeforyourself;comparethehomemadepuréesinthisbookwiththecommercialbrandsyoufindinyourlocalgrocerystore.You’llbeamazedbythedifference.You’llalsofindthatmakingyourownbabyfoodcanbelessexpensivethan

buyingprepared jarsof food,and thatblendingand freezingbatchesofpurées

willsaveyouprecioustimeinthelongrun.Mostimportant,byintroducingyourbabytopureandwholesomeingredientsat this tenderage,you’llbepreparinghimforalifetimeofhealthyeating.Thegoalofthisbookistoshowyoujusthowsimpleitcanbetomakeyour

baby’smealsathome;it’sreallynotastime-consumingasyouthink!Andonceyou’vebeguntomakeandfreezedifferenttypesofmeals,you’llhaveyourownspecial stock to choose from, and running out of anything won’t ever be aconcern.Soundsimple?That’sbecauseitis!

Tastysuccessin10Minutesorless!

Manyofthebabyrecipesinthisbookcanbepreparedonthestovetop,intheoven,or in themicrowave,andmostcanbemadein10minutesorless.Somerecipesdon’tevenrequirecookingatall!Whereverpossible,allmethodsofcookingarelisted.

ShouldYouGoOrganicorNot?

During the past several years, interest in organic food has soared.Organic

babyfood, inparticular,hasgrowninpopularityasparentshavebecomemoreconcerned about the potential effects pesticide residues might have on theirbaby’shealth.The most basic definition of organically grown food is that it is produced

without the addition of synthetic chemicals—including fertilizers, pesticides,herbicides, and fungicides—and without the addition of hormones such asbovine growth hormone and antibiotics. It has also not been geneticallyengineered.Tocarrytheofficial“organic”labelintheUnitedStates,foodmustbe grown according to a set of uniform standards approved by the U.S.departmentofAgriculture (USDA).Butdoesanorganicsealmean thata food

tastesbetterorismorenutritiousthansomethingthat’sbeentraditionallygrown?Not necessarily, and that’s why you shouldn’t feel that a non-organic diet isunhealthy.Currently,sciencecan’ttelluswhetherorganicfoodsaremorenutritiousthan

non-organicones, so ifbuyingorganic foods iscostprohibitive,youshouldn’tfeelguilty.Justbymakingyourbaby’smealsfromscratch,you’regivingheratremendousadvantageinlife,andyoureffortsshouldbeapplauded!Likewise,iforganic is your way of life or if you’d like to just try incorporating someorganicallygrownfoodsintoyourbaby’sdiet,morepowertoyou.If youdo plan on buying someorganic ingredients to incorporate into your

baby’smeals,ouradviceistofirstfocusonpurchasingtheorganiccounterpartsofproducethataremostheavilytreatedwithpesticides(seelistbelow).Reasonbeing, children are at greater risk from pesticide residues than adults becausetheytypicallyeatmoreproduceperpoundofbodyweightthanadultsdo.BasedonresearchfromtheUSDAandtheFoodanddrugAdministration,the

EnvironmentalWorkingGrouphasrankedproducebyitspesticidecontent,fromhighesttolowest.Sowhengroceryshopping,it’sbesttobuyorganicvarietiesofthefollowingfoods:

PeachesStrawberriesApplesCherriesSweetBellPeppersKale/CollardGreensCeleryPotatoesNectarinesImportedGrapesBlueberriesSpinach

YourStress-FreeStartGuide:WhatYou’llNeed

You probably havemost of the items you’ll need tomake your own baby

food on hand already. Simple equipment works best. Many times, infant andtoddler foodscanbemadewith justa forkor spoon.Andwhile the recipes in

this book were tested with a simple, three-speed blender, alternatives forpuréeingincludebabyfoodcookers,foodmills,andbabyfoodgrinders.(Foodprocessorsdon’tdeliver thebest results, sinceyou’reworkingwithvery smallamountsofingredients.)Ifapuréeneedsthinning,usebreastmilk,formula,orwater.Finally, while it’s important to sterilize baby bottles and nipples until your

babyis1yearold,itisnotnecessarytosterilizetheequipmentyouuseforfoodpreparation.Youwon’tneedtosterilizeweaningspoonsorbowlseither,butit’sessentialthatyouwashthemwellinhot,soapywater;milkusedtothinpuréesistheidealbreedinggroundforbacteria.Hereisalistofbasicequipmentyou’llwanttohaveonhand:

Baby food grinder, cooker, food mill, hand-held blender, or standardblender

ChoppingknifeFeedingcupIcecubetrayswithcoversInstant-readmeatthermometerKitchenscissorsMeasuringspoonsandcupsMicrowave-safeglassbowlsandlidsinvarioussizes*Oven-andmicrowave-safebakingdishes*ParingknifePlasticortemperedglasscuttingboards(dishwashersafe)PotatomasherRubberspatulaSmallcoveredcontainersforleftoversSmallandmediumsizefryingpanswithlidsSmallandmediumsizesaucepanswithlidsSmallsieveorstrainerTimerVegetablebrush(shouldbedishwatersafe)VegetablepeelerWeaningbowl(withorwithoutsuctioncups)Weaningspoon

*Whenyouusethemicrowave,alwaysusemicrowave-safedishesanduseaglasslidorplateasacoverinsteadofplasticorplasticwrap,whichcouldleachchemicalsintothefood.Parchmentpaperisalsosafe.Neverusemetalortinfoilin themicrowave.Use an ovenmitt or towelwhen removing dishes from themicrowave oven to prevent burns. Microwave directions in these recipes arebasedonan800-wattoven.

StockingaHealthyPantry

The key to being able to prepare healthymealswith ease and speed is to

haveawell-stockedpantry.Belowisacomprehensivelisttohelpyougetstarted—youmaynotneedallof these items from theonset,butmostof themstoreverywell,soifyouhavethespace,stockup.Onceyouhavetheitemsbelowonhand—alongwithsomefreshstapleslike

eggs, whole milk, plain yogurt, unsalted butter, and your family’s favoriteunprocessed cheeses—cooking any item in this book, or even preparing ahealthymealforyourfamily,willbestress-freeandenjoyable.Hereisalistofpantrystaplesforbabyandfamily:

•UnsweetenedapplesauceBeansandlegumesCannedtunaCanned,nosugaraddedfruitnectar(pear,mango,papaya,etc.)Assorted,unsulphureddriedfruitFrozenvegetables(broccoli,spinach,corn,peas,carrots,vegetableblend,etc.)

Goodqualitynaturalpastasauce(nosugaradded)Low-sugarwholegraincerealNaturalchickenbrothoatmeal,brownrice,barley,bulgarandotherwholegrainsoliveoil*Peanutbutter,almondbutter,oranyothernutbutterPumpkin(100%pure,canned)Wholegrainpasta

*Whenusingoilincookingforbaby,chooseregularoliveoilunlessextra-virginoliveoilorotheroilsaresuggested.Thetasteismilder.

USINGFULL-FATDAIRYPRODUCTSWhenitcomestodairyproductsforyourbaby,don’tskiponthefat.Fatand

cholesterol are important nutrients inyourbaby’sdiet and essential for propergrowthanddevelopment.FatisessentialtoabsorbvitaminsA,E,d,andK.While full-fat is recommended for milk, yogurt, and other dairy products,

additives are not. This means that your butter should be unsalted, and youryogurtshouldbeplain.Besuretheyogurtisnotsweetenedwithhoney,anddonot mistake vanilla yogurt for plain yogurt; they should not be usedinterchangeably in these recipes. Vanilla yogurt has a high sugar content andshould only be used as a sweetener in moderation. Whole-milk yogurt ispreferable since, again, dietary fat is critical to a baby’s growth anddevelopment.

ReadBeforeYouProceed:TenImportantFoodSafetyTips

Infants are vulnerable to food-borne illnesses, so it’s important you take

precautionary measures when preparing homemade baby food. Just a littleknowledgeoffoodsafetywillgoalongwaytokeepingyourbabyhealthy.

1.Washyourhandsthoroughlywithhot,soapywaterbeforepreparationandinbetweenhandlingrawandcookedfood.Washallsurfaces,boards,andutensilswithhotsoapywaterand rinse themwell.Takeapart foodgrinders, blenders, and baby food cookers after each use and washthoroughly. Dry each part with a clean, dry cloth or disposable papertowelsbeforeputtingappliancesbacktogether.

2.Usefresh,high-qualityfoodthathasbeenstoredincleancontainersatcorrect refrigerator temperatures (between 35°F and 38°F [1.7°C to3.3°C]).Freshfruitsandvegetablesshouldbeusedwithinafewdaysofpurchase to preserve the vitamins; root vegetables can be stored for atleastoneweek.

3.Wash,scrub,orpeelallfruitsandvegetables.Removeseedsandpits.4. Rinse fish, meat (except ground meats), and poultry beforepreparing.Removeskin,bones,gristle,fat,andconnectivetissue.Usea

separatecuttingboardforallmeats.5.Grindtoughfood,seeds,andnuts.Purée,mash,orcutfoodintosmallpieces appropriate to your baby’s age and use breast milk, formula orwatertothinfoodtothedesiredconsistency.

6.Microwave, steam, stir-fry, bake, broil, or roast food for optimumnutrition.Trytoavoidboiling,asthismethodallowsnutrientstoleachintothewater.Ifyoudoneedtoboil,useaslittlewateraspossibleandsavethecookingwaterforthinningpuréesorinsoups.

7.Cookgroundmeattoatemperatureofatleast165°F(74°C), so it’sno longer pink but uniformly brown throughout (“medium”). Use aninstant-readmeatthermometer.

8.Do not add salt, pepper, sugar, or sweeteners to your baby’s food.Instead,seasonwithpuréedfruitorfruitjuice.Atoneyear,youcanbeginusingherbsandspices.

9.Discardleftoverfoodinbaby’sdishafterameal.However, leftoversfromthepanorservingdishcanbeputinclean,coveredcontainersandrefrigerated immediately. Refrigerated leftovers should be eatenwithinthreetofourdays.

10.Aninfant’smouthismuchmoresensitivetoheatthananadult’s,sobe cautious when serving your baby freshly heated or cookedfoods.Besurethatthefoodislukewarmorroomtemperatureandtestitfirstbytastingalittlebityourself.

KitchenShortcut:Batch-CookandFreeze!

Sincepreparingsmallamountsofpuréescanbetimeconsuming,wehighly

recommend batch cooking as away to save time and keep your baby’smealsvaried. Ifyou’renotalready familiarwith theconcept,batchcooking involvespreparingseveraldifferentrecipesatonce,oftenindoubledortripledamounts,andthenfreezingtheextraportions.Togivebatchcookingatry(foryourbabyoryourwholefamily)dothefollowing:

1. Plan what day your batch cooking will take place. Many peoplechoosetodothisonSundayswhentheyhavemoretimetospendatthestove.

2.Selectthreeorfourrecipesyou’dliketomakeonthatdayanddoubleortriplethem,notingtheadjustedamountsintherecipemarginorona

sheet of paper. Themajority of the recipes in this book can easily bedoubledortripledwithhardlyanymathatall.

3. Create a shopping list of everything you’ll need. Complete theshoppinginadvance.

4.Whenyour cookingdayarrives, startwithprocesses thatwill takethelongest(suchascookingbrownriceorpeelingvegetables)andworkyourwaythroughtherecipesasyouseefit.

5.Onceyourmealshavecooled toroomtemperature, refrigeratewhatyou’llbeabletouseinthenexttwodaysandfreezetherest(besuretolabelwithcontentsanddate).Puréescanbeplacedinicecubetrayswithcovers;make sure the trays are clean and dry before using. (Formoreinformationonfreezing,seethefollowingpage.)

THESAFESTWAYTOFREEZEBABYFOODFreezinghomemadebaby food is a greatway to stayprepared andkeep a

variety of meals on hand. After preparing purée, let it to cool to roomtemperature. To freeze it, divide the purée among clean, individual plastic icecube trays with covers, being careful not to overfill the compartments. Oncefrozen,transferthecubestoplasticbags,labelingeachbagwiththetypeoffoodanddateprepared.Sealthebagstightlyandreturnthemtothefreezer.(Freezertemperatureshouldbe0°F[-18°C]or lower topreventbacteriafromforming.)Usethecubeswithinfourtosixweeks.Toserve,removeasmanycubesasneededforeachfeeding,keepinginmind

onecubeisabout1ounce(28ml).Youcandefrostthecubesintherefrigerator,melt themover lowheat inasmallsaucepan,stirringoften,ordefrost theminthemicrowave,coveredwithamicrowave-safelidorplateorparchmentpaper.(Asnotedearlier,donotuseregularplasticwrap;theplasticmaycontaintoxicsubstances that are releasedwhen heated.) Stir the puréewell once defrosted,andletcoolbeforeserving.

ASnowflakeMeansIt’saBreezetoFreeze!Whenyouseeasnowflakeicon(thiswillbearepeatingelementonall

notedrecipes), thisindicatesrecipeissuitableforfreezing.Fixandfreezetheserecipeswheneveryouhaveafreemomentandsaveyourselfloadsoftimeinthelongrun!

“Ababywillmakelovestronger,daysshorter,nightslonger,bankrollsmaller,homehappier,clothesshabbier,thepastforgotten,andthefuture

worthlivingfor.”—AuthorUnknown

CHAPTERTWO

FeedingYourBabytheBest—fromSixtoElevenMonths

Until your baby turns a year old, themajority of her nutritionwill come

from breast milk or formula. But at six months of age, it’s time to startintroducinghertosolidfoodsothatshecangraduallydevelopapreferencefordifferentflavorsandtextures.Inaddition,bysixmonthsofage,yourbabywillhave used up the iron stores she was born with, so she’ll need to get thisimportantmineralfromfood.As your baby tries more and more foods, she’ll eventually choose her

favorites.Themorevariety inyour littleone’sdiet, thegreater theprobabilityhermealswillcontainallthenutrientssheneeds.Further,ifyourbabyisusedtoeatingmanydifferent foods, itwillbeeasier to find several she likesandwillacceptifherappetiteoccasionallydeclinesorbecomesirregular.

HowDoIKnowIfMyBabyIsReadyforSolidFood?

Eachbabyisunique,butaroundsixmonthsofage,mostbabiesarereadyto

startsolidsandbeginfamiliarizingthemselveswithspoon-feedingandthetasteandtextureofvariousfoods.Severalphysiologicalfactorsplayaroleincreatingthisneed.Thekeyfactors

atsixmonthsareasfollows:Mostoftheironsupplyababyisbornwithhasbeenusedup;breastmilkisnotanadequatesourceofironanditmustbesupplemented.

Enzymesneededtodigestsolidfoodarenowpresent.Infantsarenowabletoswallowsemi-solidswithoutchoking.(Babiesareborn with a strong sucking and extrusion reflex, which makes them

instinctivelypush their tongueout.Until this reflexdisappears, startingaroundfourmonthsofage,solidswillautomaticallybepushedoutofthemouth.)

Up-and-downchewingabilitybegins.Herearesomesignstolookfortodeterminewhetheryourbabyisreadyfor

solidfoods: Your baby consumes more than 32 ounces (950 ml) of breast milk orformulaaday.

Yourbaby’sbirthweighthasdoubled.Yourbabycanholdhisnecksteadyandsitupwithsupport.Yourbabyshowsinterestinfoodwhenothersareeating.Yourbabyexpressesadesireforfoodbyleaningtowardaspoonwithanopenmouthwhenhungryorleaningbackandturningawaywhenfull.

TheBestWaytoIntroduceSolidFood

When your baby is ready, start by giving himbaby cereal.Rice is a good

choicebecause it’s a single-grain infantcereal (meaning thatonlyonegrain isused),easytodigest,andleastlikelytocauseintoleranceorallergicreaction.Thebest time to tryanynewfood is in themorningafterapartialbreast-or

bottle-feedingwhenyourlittleoneisnottoohungry.Ifyougiveanewfoodinthe evening, any potential reactionwill probably occur during the night—andyou likely do not want to be kept awake all night with a baby who isuncomfortableandunhappy.Onceyouknowthat there isnoreactiontoanewfood,youcanserveitatanytimeofday.Beforeyougiveyourbabyherveryfirstbite,testitonyourselftomakesure

it’s tepid.Thenfillasmallweaningspoonwitha littlebitofcerealandgentlyputitonyourbaby’stongue.Thefirstfewtimesthecerealmaywinduponherfaceorbib.Relaxandenjoy thisnewexperience; ifyou’re relaxed,yourbabywillbeaswell.You’relearninghowtofeedyourbaby,andyourbabyislearninghowtoeat.Inashorttime,you’llbothhavemasteredit.Tryonemorespoonfulandcontinue,unlesssherefuses,untilthecerealisgone.Thismayseemlikeatinyamount,buttheseinitialfeedingsaremostlytogetyourbabyusedtonew

texturesandtastes.Themajorityofhernourishmentwillstillbeobtainedfrombreastmilkorformula.When rice cereal becomes well tolerated, you can gradually increase the

amountto2to4tablespoons(28to55g).Thesecanbedividedintotwodailyfeedings.Remember,neverforceyourbabytofinishfoodthatsherefuses.

WhereShouldIFeedMyBaby?Ifyourbabyisabletositupalone,useahighchair.Besuretousethe

safetystraps.Ifneeded,placepillowsonthesidesforsupport.Ifyourlittleoneisstillunsteady,sithimonyourlap,headcradledinyourarm,butinanuprightpositiontopreventchoking.Anotheralternativeistouseaninfantcarrier,againinanuprightposition.Keepinmind,babiesneedtolearnhowtochewandswallow,sodonotgivesemi-solidsinabottle.

AddingNewFoods

If your infant refuses a new food, remove it and offer it again after a few

days.Babieswhoarecoaxedorforcedtoeatanewfoodmaylearntodislikeit.Afterretryingfoodswithnopressure,infantswilloftenacceptfoodtheyinitiallyrejected.

CEREALSAfter three or four days of accepting rice cereal, introduce another single-

grain cereal, such as barley or oatmeal. Use the same rule every time youintroduceanewfood:Serveitforthreetofourdaysandwatchcarefullyforanysignsofintoleranceorallergybeforetryinganother.

JUICEAfteryou’veintroducedavarietyofcereals,trysomefruitjuices.Startwith

apple,whitegrape,orpearjuice.(Atthisage,it’sbesttousecommercialbabyjuice, since you won’t be able to pasteurize homemade juice. Pasteurizationhelpskillbacteriathatcancausefoodpoisoning.)Dilutethejuicebyhalfwithwaterandofferitinasmallcupwithacovered

lid and drinking spout. Never put juice in a baby bottle. Juice is a sugarybreedinggroundforgerms,andwhenbabiescontinuouslysuckonthebottleorareput tosleepwithabottleof juice, toothdecayandevenear infectionscanresult. In addition, according to theAmericanAcademy of Pediatrics, feedingbabiesjuiceinabottlecancontributetoover-nutritionandprecipitateobesity.Ifit’ssuckingthatyourbabyfindssoothing,tryapacifierinsteadofabottle.Tobegin,startwith1ounce(28ml)andgraduallyworkupto4ounces(120

ml)ofdilutedjuiceuntilyourbabyiseightmonthsold.Aftereightmonths,itisoptionaltodilutejuices,butdon’tservemorethana1/2cup(120ml)aday.Toomuchjuicecanspoilyourbaby’sappetiteandcausecrampinganddiarrhea.

FRUITSANDVEGGIESOnceyourbabyiscomfortablewithcereals,tryothernewfoods.Startwith

fruits or vegetables or, better still, alternate between the two. Use fruits andvegetablesrichinvitaminC,suchaspearsandsweetpotatoes.Theyshouldbecooked, peeled, and puréed. Use the same method for introducing fruits andvegetablesasyoudidwithcereals.Startwith1 tablespoon (15g)per serving.After a day or two, if there is no sign of intolerance or allergy, add anothertablespoon.Gradually increase the amount to 2 to 4 tablespoons (28 to 55 g)twicedaily(1/4to1/2cup[55to115g]adaytotal),dependingonyourbaby’sappetite.

INTRODUCINGSOLIDS:BABY’SMONTH-BY-MONTHGUIDEUsethishandycharttoidentifywhatfoodsyourbabycanstarteatingeach

month.

PLEASINGPURÉESFORYOURLITTLEPEA:

RECIPESFORSIXMONTHS

Whileeverybabyisdifferent,mostenjoythefirstfoodsthey’regiven.Keepinmind,theirfirst“meals”willreallybetinytastesofthisandthat.They’llletyouknowwhattheylikeandwhattheydon’t,solookfortheirlittlecues.Andoncetheyhaveaselectionoffavoritepuréesandcereals,feelfreetoexperiment,blendingdifferentrecipestogetherforevenmorevariety.

Iron-CladYourBaby’sDiet

Iron deficiency is common among babies and toddlers and occurs because

theyoften“growout”oftheamountofironthey’rebornwith.Whilebreastmilkis thought to contain all the iron ababyneeds, once an infant isweaned, it isimportant toensure thathe is eatingenough iron-rich foods tocompensate forthe reduced iron intake frombreastmilk. Important sourcesof iron for infantsincludeiron-fortifiedinfantformulaandcereals,darkgreenvegetables,legumes,avocados, brown rice (another great reason tomakeyour own cereal), cookedeggyolksandmeat.Also, feedingyourbaby foods that arehigh invitaminCalongsideiron-richfoodsaidstheabsorptionofiron,sotrypairingthefoodsthatfollowwithvitamin-Crichfoodslikepapayaandcauliflower.

ReheatingIsSimple

Mostcerealrecipesinthisbookyieldmorethanababycaneatinonesitting.Toreheataservingofcooked,leftovercerealonthestovetop,addbreastmilkorformulaandstircontinuouslytoachievedesiredtexture.

MightyMouthfulRiceCereal

Whitericeisconsideredarefinedgrainhavinglittlenutrition.Brownriceis

amuchhealthierchoice,sinceitcontains importantBvitamins,fiber, ironandessentialfattyacids.

1/2cup(120ml)water

1/4cup(40g)groundbrownrice

1/4cup(60ml)breastmilkorformula

STOVETOPMETHOD:Bringwater toboil insaucepan.Add thegroundbrown rice while stirring constantly. Simmer for 10 minutes, continuing towhisk.Allowmixturetocoolslightlyandthentransferpuréetoblender.Whirluntilsmooth,addingbreastmilkorformulatoachievedesiredconsistency.Letcoolandserveatroomtemperature.

YIELD:8babyservings,2tablespoons(28g)each

EACHSERVING(ifusingbreastmilk)CONTAINS:28.4calories;0.5gtotal fat; 0.2 grams saturated fat; 1.4 mg cholesterol; 1.6 mg sodium; 5.1 gcarbohydrates;0.2gdietaryfiber;0.52gprotein;4.4mgcalcium;0.1mgiron;16.3IUvitaminA;and0.4mgvitaminC.

Baby’sFirstOatmeal

Oats are a good source ofmany nutrients, including vitaminE, zinc, iron,

andprotein.

3/4cup(175ml)water

1/4cup(20g)groundold-fashionedrolledoatmeal


STOVETOPMETHOD:Bringwater toboil insaucepan.Add thegroundoatmealwhilestirringconstantly.Simmer for10minutes,whiskingconstantly.Mixinformulaorbreastmilk.Letcoolandserveatroomtemperature.


EACHSERVING(ifusingbreastmilk)CONTAINS:34.7calories;1.1gtotal fat; 0.4 grams saturated fat; 2.2 mg cholesterol; 3.3 mg sodium; 5.3 gcarbohydrates;0.7gdietaryfiber;1gprotein;8.6mgcalcium;0.3mgiron;32.7IUvitaminA;and0.78mgvitaminC.

MakeYourOwnBabyCerealinTwoEasySteps!Baby cereal, a staple in these beginning months, is easy to make,

especially when you have the ingredients already prepared. To do this,pulverizeinabasicblenderthreetofourcupseachofbrownrice,oats,andbarley. The consistency of the grains should be like powder. Then, storeeachpowderseparatelyincontainerswithtight-fittinglids.(Sugarandflourcanistersworkwellforthistopurpose.)Whenyou’rereadytomakecereal,allyou’llhavetodoisscoopoutwhatyouneedandbegincooking.

PerfectApplePurée

Fuji,Gala, orGoldenDelicious apples are all good choices for this purée.

Theyarenaturallysweet,nottart,andwillprovidethebestresults.

1sweet,ripeapple

1/4to1/3cup(60to80ml)water(ifcookingonstovetop)

MICROWAVEMETHOD: Wash, quarter, and core but do not peel theapple. Place the apple on a plate, cut sides down. Microwave on high,uncovered, 3 to 4minutes until the apple is soft. Let the apple cool and thenpeel.Puréeinablenderfor30secondsoruntiltheappleiscompletelysmooth.

STOVETOPMETHOD:Wash, peel, quarter, and core the apple and cutinto smallpieces.Addwater to a small saucepanandbring to aboil.Add theapplepiecestotheboilingwater,cover,reducetheheat,andsimmer10minutesor until the apple is soft. Check occasionally to see if you need to addmorewater.Allowmixture to cool slightly and thenwhirl the apple andwater in ablender1to2minutesuntiltheappleiscompletelypuréed.Ifneeded,add1to2tablespoons(15to28ml)morewater.

Thisrecipe,coveredtightly,willlastfor2daysintherefrigerator.

YIELD:3babyservings,2heapingtablespoons(30to40g)each

EACH SERVINGCONTAINS: 25.9 calories; 0.1 g total fat; 0.0 gramssaturated fat; 0.0 mg cholesterol; 0.5 mg sodium; 6.9 g carbohydrates; 1.2 gdietaryfiber;0.1gprotein;3.0mgcalcium;0.1mgiron;26.8IUvitaminA;and2.3mgvitaminC.

SweetPearPurée

This recipe tastes best using Bartlett, Anjou, or Bosc pears since they’resweet, juicy,andprovideanice texture.PearsareagoodsourceofvitaminC,potassium,andfiber.

1sweet,ripepear

1/4to1/3cup(60to80ml)water(ifcookingonstovetop)

MICROWAVEMETHOD:Wash,peel,quarter,andcorethepear.Placeitonaplateandmicrowaveonhigh5minutesoruntilsoft.Allowmixturetocoolslightlyandthenwhirlinablenderfor30secondsoruntilthepeariscompletelypuréed.

STOVETOPMETHOD:Wash,peel,quarter,andcorethepearandcutintosmallpieces.Addthewatertoasmallsaucepanandbringtoaboil.Addthepearpiecestotheboilingwater,cover,reduceheat,andsimmer10minutes,oruntilthepearissoft.Checkoccasionallytoseeifyouneedtoaddmorewater.Allowmixture tocoolslightlyandthenwhirl inablenderfor30secondsoruntil thepeariscompletelypuréed.




BestBananaSauté

Bananasareburstingwithnutrients.They’reanidealfruittochooseforone

ofyourbaby’sfirst“solid”meals.

1/3veryripebanana

1teaspoonbutter

STOVETOPMETHOD:Cut banana into pieces and sauté in butter for 2minutes.Mashwithfork.Addbreastmilkorformulaiftoothick.


YIELD:3babyservings,1tablespoon(15g)each

EACH SERVINGCONTAINS: 22.8 calories; 1.3 g total fat; 0.9 grams

saturated fat; 3.3 mg cholesterol; 0.1 mg sodium; 3.0 g carbohydrates; 0.3 gdietaryfiber;0.1gprotein;0.7mgcalcium;0.0mgiron;52.8IUvitaminA;and1.1mgvitaminC.

Ready,Set,GoAvocadoPurée

Make no-cook purées just before your baby is ready to eat them. Their

textureandcolorisbestwhenfresh.(Thisisespeciallytruewithavocado,whichbrownsquicklyduetooxidation.)

1/2smallripeavocado

Peel andpit avocado.Scoopout fleshandmashwith thebackof a spoon.Add a tablespoon (15ml) of breastmilk or formula if the consistency is toothick.



BestBananaSautéandReady,Set,GoAvocadoPurée

DoubleWhammyBanan-y

Combinebananaandavocadoforanewflavorcombination.Ifyou’reunsure

yourbabywillenjoythiscombination(sayshedoesn’tpreferoneortheotherofthesetwofruits),mashthemseparatelyandalternatefeedingaspoonofavocadoandaspoonofbanana.

2tablespoons(28g)mashedavocado

1/4ripemashedbanana

Inabowl,mixtogethertheavocadoandbanana.



PerfectlyPairedFruitandGrainOatmeal

Oatmeal’smildflavorgoesverywellwithfruitssuchasapple,banana,and

pear.Alwaysmakeoatswithbreastmilkorformulasincetheycontributemuch-neededcalciumandproteintothediet.

1/4cup(20g)groundold-fashionedrolledoatmeal


1/3ripebanana

STOVETOP METHOD: Combine ground oatmeal and breast milk orformula.Bringtoaboil.Simmerfor5minutes,stirringoccasionallyuntilliquidismostlyabsorbed.Removefromheatandcover;letstandfor5minutes.Mash

bananaandaddtothecookedcereal.Thinwithadditionalbreastmilkorformulaasnecessary.



APotatowithHigh-ChairCreds

Sweetpotatoesareoneofthemostnutritiousvegetablesyoucanfeedyourbabybecausetheycontainbeta-carotene,anaturallyoccurringpigmentfoundinyellow,orange,andredfruitsandvegetables.Beta-caroteneisconvertedbythebody to vitamin A, which is important for good vision, healthy skin, normalgrowth,andprotectionfrominfections.Frombirthtosixmonthsofage,babiesgettheirrequiredbeta-carotenefrom

breastmilkand some formulabrands.For infants sixmonths tooneyear,500mcgofbetacaroteneeachday is sufficient,or theequivalentof2 tablespoons(28g)ofsweetpotatopurée.

KisstheCookPear-PotatoPurée

Adding pear to sweet potato creates a pleasing, sweet/savory flavorcombination. Ifyourbaby isn’t fondofsweetpotatoes,addinga touchofpearpuréejustmightdothetrick.

1tablespoon(15g)ohsosweetPotatoPurée(page34)

1tablespoon(15g)sweetPearPurée(page29)

Combinethetwopuréesandservewarmorchilled.

YIELD:1babyserving,or2tablespoons(28g)

EACH SERVINGCONTAINS: 32.7 calories; 0.2 g total fat; 0.2 gramssaturated fat; 1.4 mg cholesterol; 7.9 mg sodium; 7.2 g carbohydrates; 1.2 gdietary fiber;0.4gprotein;7.7mgcalcium;0.1mg iron;528.7 IUvitaminA;and3.3mgvitaminC.

Potassium-PoweredPotato-BananaPurée

Cookedsweetpotatoescanbestoredintherefrigeratorforuptoaweek,andtheycanalsobefrozen.Makeafewbatchesofthisrecipetohaveonhandforlater; it’s just a matter of combining equal portions of each ingredient, so itshouldbeabreeze.

1tablespoon(15g)ohsosweetPotatoPurée(page34)

1tablespoon(15g)mashedbanana

Mixtogetherthesweetpotatoandbanana.Youmaywanttoservethisdishwithalittlebreastmilkorformulaontheside.



YummyRecipeVariation

Usepuréedappleorpuréedpearinsteadofthebananaforayummyvariationofthisrecipe.

OhSoSweetPotatoPurée

If using the ovenmethod, lightly grease the skin of the sweet potatowithbutter before baking—it will peel more easily once cooled. Do not wrap thepotato in aluminum foil, however, because it will steam and lose its sweet,syrupyflavor.

1sweetpotato

1/2to1cup(120to235ml)water,applejuice,pearjuice,breastmilk,orformula

unsaltedbutter(ifbaking)

MICROWAVEMETHOD:Washandscrubthesweetpotato.Pricktheskinofthepotatowithaforkinseveralplaces.Microwaveonhigh8to10minutesoruntilthepotatoissoft.Letthepotatocooluntilit’seasytohandleandpeel.Cutthepotatointochunks.Placeinablenderwith1/2cup(120ml)liquidandpuréeuntilcompletelysmooth.Addupto1/2cup(120ml)additionalliquidifneeded.Servelukewarm.

OVENMETHOD:Preheat theoven to400°F (200°C,gasmark6).Washand scrub the sweet potato.Rub the potatowith a little butter and place on abakingsheet.Bakeuntil soft,30 to50minutes,dependingonsize.Cool,peel,andchopintochunks.Placeinablenderwith1/2cup(120ml)liquidandpuréeuntilcompletelysmooth.Addanother1/2cup(120ml)liquidifneeded.


YIELD:3babyservings,1/4cup(55g)each

EACHSERVING(ifusingbreastmilk)CONTAINS:62.1calories;1.8g

total fat; 0.8 grams saturated fat; 5.6mg cholesterol; 30.3mg sodium; 10.5 gcarbohydrates;1.3gdietaryfiber;1.1gprotein;19.8mgcalcium;0.3mgiron;2087.1IUvitaminA;and8.1mgvitaminC.

Baby’sFavoriteBarleyCereal

Barleyisaversatilecerealgrainwithanut-like taste. It’sagoodsourceofvitaminA, folate, andevenprotein. It alsogoesgreat servedwithany fruitorvegetablepurée.

1cup(235ml)water

1/4cup(46g)groundquick-cookbarley

STOVETOPMETHOD:Bringwatertoaboilinsaucepan.Addthebarleyandsimmerfor10minutes,whiskingconstantly.Mixinformulaorbreastmilkifneededtoachievedesiredconsistencyandaddpuréedfruitorvegetablesforvariety,ifyouwish.Servelukewarm.



YummyRecipeVariation

Youcanenhancetheflavorofthisrecipebyaddingmashedbananaorotherleftoverpurée.

OhsoSweetPotatoPurée(left)andBaby’sFavouriteBarleyCereal(right)

Apple-a-DayOatmeal

If your baby is hungry or if you don’t have ground oats on hand, mixhomemade apple purée with iron-fortified baby oats for a nourishingmeal inminutes.Thisisanotherrecipethatcanbeeasilymultipliedforalargeramount;the1:1ratiostaysthesame.

1tablespoon(15g)Baby’sFirstoatmeal(page28),orwholegrainbabyoatmealpreparedwithbreastmilkorformula

1tablespoon(15g)PerfectapplePurée(page29)

Mixthetwoingredientstogetherandserve.



YummyApple-PearPurée

Pears are a rich source of nutrients and a good source of vitamin C, andthey’realwaysavailableatthegrocerystore.Didyouknowthattherearemorethan3,000varietiesofpears?

1ripeSeckelpearor1/2pearofanothervariety

1/4cup(60g)unsweetenedapplesauce

1/4cup(60ml)pearnectarorunsweetenedapplejuice

STOVETOPMETHOD:Peel,core,andchop thepear.Put it intoasmall

saucepan with the applesauce and cook covered on medium heat for 5 to 7minutes until mixture is soft. Allowmixture to cool slightly and then add toblenderwithpearnectarandwhipintoasmoothpurée.



EACHSERVING(ifusingpearnectar)CONTAINS:28.4calories;0.0gtotal fat; 0.0 grams saturated fat; 0.0 mg cholesterol; 1.0 mg sodium; 7.4 gcarbohydrates;0.9gdietary fiber;0.1gprotein;6.1mgcalcium;0.1mg iron;9.5IUvitaminA;and3.7mgvitaminC.

WhatIsaSeckelPear?

Seckelpears,alsoknownassugarpears,aredelicious,miniature-sizedpears. They’re in season between August and January. Given their size,they’reidealformakingbabyfoodpurées.

ADozenHelpfulHintsforIntroducingBabytoPurées1.Nevergivefoodwhileyourbabyislyingdown,crying,orlaughing.2.Alwaystestfoodfirstforappropriatetemperature.3.Don’t add salt, spices, or sweeteners to any foods or juices during thefirsttwelvemonths.

4.Don’tgive excessive amountsof juice.Thismaydecreaseyourbaby’sdesire for nursing or formula, which is still the most important foodsource,andtoomuchjuicecancausediarrhea.

5.Tryonlyonenewfoodatatime.Whenintroducinganewfood,serveitforthreeorfourdays,watchingcarefullyforanyreactionbeforemovingontoanothernewfood.

6.Be aware that theremay be changes in your baby’s bowelmovementsoncehestartseatingsolids.Thisisnormal.Also,abreast-fedbabywillprobablyhavemorefrequentstools,whiletheremaybenochangewitha

bottle-fedbaby.Keepinmindthatmostfruits,especiallyprunes,haveamild laxative effect, which is also helpful to know if your baby isconstipated.

7.Ifyourbabyopenshismouth,hemaybeaskingforfood.Whenheshutshismouth,spits foodout,or turnshisheadaway, itprobablymeanshedoesnotlikethefoodorheisfull.

8.Neverforceyourbabytoeat.Removethefoodandofferitagainwhenheindicatesheishungryandreadytoeat.

9.Allowinfantstoeatattheirownpace,andbeverypatient.Forbabies,everybiteisanewadventure.

10.Ifyourbabyrejectsanewfood,waitafewdaysandtryagain.Again,bepatient; itmaytakeseveralattemptstobesuccessful.Ifyoudon’tforcethefood,yourbabymayeventuallyacceptitwithoutanyfuss.

11.Donotdilutecerealandfeeditfromabottle;thiscancausetoothdecay.12.Avoidusing teethingpain reliefmedicinebeforemealtimes,as itmay

makechewingdifficult.

MoreGreenPeasPurée,Please!

MoreGreenPeasPurée,Please!

Until your baby is used to the flavor of peas, youmaywant to addbreastmilkorformulatomellowthetaste.Tofreeze,doubletherecipe,andfollowthedirectionsforfreezingpurées(page19).

1cup(160g)freshorfrozenpeas

1/4cup(60ml)water


MICROWAVEMETHOD:Placethepeasandwaterinaglassdish.Coverand microwave on high for 5 minutes, until the peas are soft. Allow to coolslightlyandthenplacethepeasinablenderwiththebreastmilkorformulaandpurée 1minute, until smooth.Adjust the amount of liquid depending on howthinyouwantthepurée.

STOVETOPMETHOD:Bringthewatertoaboilinasmallpan.Addthepeasandreturntoaboil.Cover,reduceheattolow,andsimmer5to6minutes,until the peas are tender. Stir once during cooking.Allow to cool slightly andthenplacethepeasandwaterinablender.Addthebreastmilkorformulaandpurée1minute,untilsmooth.



NotAllPeasAreCreatedEqual

Peas cooked in the microwave contain twice as much vitamin C ascommerciallypreparedbabyfoodpeas.

HEALTHNEWTASTESTOENTICEANDEXPLORE:

RECIPESFORSEVENMONTHS

Atsevenmonths, thebulkofyourbaby’snourishmentwillstillcomefrombreastmilk or formula (typically from five daily feedings, or 26 to 32ounces[765to950ml]total),butshewillalsobeprogressinginherdevelopmentoftheup-and-downchewingmotion.Withthisinmind,continuetoofferrecipesinthesixmonthssection,butbeginprogressingfromapuréetoasoft,mashedtexture.Letyourbabyexplorethisnewchangewithease—she’scertaintowarmuptoitinnotime.

HelpfulHintsfortheHighChair

Followingaresomeremindersandrecommendationsforpreparingfoodforyourseven-month-old:

Wash,peel, seed, cut, and cookall vegetables.Summer squash, such aszucchiniandyellowcrookneck,aretheexceptiontothisrule;theydonotneedtobepeeled(buteverythingelseapplies).

Wash,peel,core,cut,andcookapplesandthenmash.Pears,ifveryripe,canbewashed,peeled,cored,andcutandthenmashedwellwithafork(withoutcooking).Fresh,ripepeaches,plums,andnectarinescanalsobewashed,peeled,pitted,andpuréedwithoutcooking.

Dilute juice by halfwithwater.Give nomore than a 1/2 cup (120ml)dilutedjuiceaday(1/4cup[60ml]juice+1/4cup[60ml)water].

Andwhenitcomestimetofeedingyourlittleone,rememberthefollowing:Bothfoodanddrinkshouldbeservedlukewarmoratroomtemperature.Youshouldcontinuetointroducenewfoodsoneatatimeeverythreedaysor so andwatch for reactions. See “UnderstandingAllergies and FoodIntolerance:HowtoKnowtheDifference,”page209.

Youshouldcontinuefeedingsingle-graincereal toyourbaby,eventuallyworking up to 1/4 cup (55 g) and then 1/2 cup (115 g),which can bedividedintotwo1/4-cup(55g)feedingsaday.ServewithjuiceorfruitsrichinvitaminC.

NEWBITESFORYOURSEVEN-MONTH-OLD

Atsevenmonths,youcanmaketheseadditionstoyourbaby’sdiet:

TheAppestat:YourBaby’sTrueHungerIndicator

Recent research shows that infants arebornwithan instinct, referred to astheir appestat, that sends a “stop eating” signal to the part of the brain thatcontrolsappetite.Trustingthisinbornknowledgeofhowmuchfoodwillsatisfyyour baby’s appetite lays the foundation for good eating habits. To heed yourbaby’s appestat, payclose attention towhenhe signals thathe is full—andbeequally attentive when he signals that he is hungry. Here are clues that yourchild’sappestathastoldhimthathe’shadenough:

Infantsandtoddlerswhofollowtheirhungerandsatietycues,eatingonlyasmuch as their bodies need for good health, develop habits ofmoderation thatshouldlastalifetime.However, as important as it is to let your child judge howmuch food she

wants,itcanbeoneofthemostdifficultthingsforaparenttodo.Manyparentstendtogiveinfantsandtoddlerslargerportionsthannecessary—andthenexpectthem to finish all the food on their plates. If a child’s natural appestat breaksdown because she is frequently encouraged to eat when she is full, feedingproblemscandevelop,anddeterminingwhenandhowmuchtoeatmaybecomeabattlebetweenparentandchild.Tokeepthisfromhappening,alwaysstartwithsmallportions,andthenletyourlittleonetellyouinherownwayifshewantsmore.

ZoomZoomZucchini

Zucchiniarepartofthesquashfamily.Theycontributefolate,vitaminC,andpotassiumtothediet.

1smallzucchini

1/4cup(60ml)water

STOVETOPMETHOD:Wash and trim the ends of the zucchini. Cut inhalflengthwiseandsliceeachhalfinto1/2-inch(12mm)pieces.Placezucchiniinasmallpanwithwater.Coverandbringtoaboil.Reducetheheatandsimmer5 minutes. Allow mixture to cool slightly and then transfer the zucchini andwatertoablenderandpurée.



EACH SERVING CONTAINS: 9.5 calories; 0.2 g total fat; 0.0 gramssaturated fat; 0.0 mg cholesterol; 1.4 mg sodium; 1.4 g carbohydrates; 0.5 gdietary fiber;1.2gprotein;9.5mgcalcium;0.4mg iron;220.5 IUvitaminA;andmg15.3vitaminC.

SunriseSquashPurée

Squash are very high in vitaminsA andC.Yellow squash have a bumpy,yellowskinandtastebestwhenthey’reabout6inches(15cm)inlength.

1smallyellowsquash

1tablespoon(15ml)applejuiceorwater(ifmicrowaving)

1/3cup(80ml)water(ifcookingonstovetop)

Microwave Method: Wash and trim the ends of the squash. Cut in halflengthwiseandsliceeachhalf into1/2-inch(12mm)pieces.Placesquash inamicrowave-safedish,cover,andmicrowaveonhigh3minutes.Addapplejuiceandmashwithaforkorplacethesquashandapplejuiceinablenderandpurée.

STOVETOPMETHOD:Washandtrimtheendsofthesquash.Cutinhalflengthwiseandsliceeachhalfinto1/2inch(12mm)pieces.Placethesquashinasmallpanwith1/3cup(80ml)water.Coverandsimmer5minutesoruntilthesquashissoft.Allowsquashtocoolslightlyandthenplaceinablenderwith1

tablespoon(15ml)ofthecookingwaterandpurée.Addmoreliquidifneeded.



EACHSERVING(ifusingapplejuice)CONTAINS:64.7calories;0.1gtotal fat; 0.0 grams saturated fat; 0.0 mg cholesterol; 1.5 mg sodium; 2.7 gcarbohydrates;0.6gdietaryfiber;0.7gprotein;12.3mgcalcium;0.2mgiron;113.4IUvitaminA;and11.8mgvitaminC.

CreamyButternutSquashPurée

When first introducing this squash to your baby,mix itwith a little breastmilkorformula.After,youcantrymixingitwithPerfectApplePurée(page29)orNaturallySweetApricotPurée(page56)forvariety.

1/2smallbutternutsquash

2tablespoons(28ml)water

MICROWAVE METHOD: Seed and peel squash and cut in halflengthwise.Placeinamicrowave-safedish,addwater,andcover.Microwaveonhigh8to10minutes,untilsoft.Allowmixturetocoolslightlyandthenpuréeinablender30seconds.Addalittlebreastmilkorformulaifwantedtoachievethedesiredconsistency.


YIELD:4babyservings,21/2tablespoons(35to40g)each


AIsforAcornSquashPurée

Acornsquashareeasytoprepare.Whiletheyarefrequentlybaked,theycanalsoberoastedormicrowaved.Theirsweet-tastingfleshisrichinfiber.

1acornsquash(about11/2pounds[675g])

2to4tablespoons(28to60ml)breastmilk,formula,orapplejuice

OVENMETHOD:Preheat theoven to400°F (200°C,gasmark6).Washthesquash,cutitinhalf,andremovetheseedsandstrings.Placeeachhalfcutsidedowninashallow8x11-inch(20x28cm)bakingdishwith1/4 inch(6mm)water.Bake35minutes,oruntiltender.Letcool.Scoopoutthefleshfromtheskin.Puréeintheblenderwith2to4tablespoons(28to60ml)liquidfromthepan(orbreastmilk,formula,orapplejuice)fordesiredconsistency.



EACH SERVING (if using 4 tablespoons [60 ml] breast milk)CONTAINS: 39.4 calories; 0.4 g total fat; 0.2 grams saturated fat; 1.1 mgcholesterol; 3.9 mg sodium; 9.4 g carbohydrates; 1.3 g dietary fiber; 0.8 gprotein;30.5mgcalcium;0.6mgiron;328.5IUvitaminA;and9.7mgvitaminC.

CreamyButternutSquashPurée

Wee-liciousPotato

If your baby hesitates to eat this potato “pure,” add a little sweet potato,apple, or pear purée. Sometimes, adding a favorite food to a new foodmakesbabiesmore likely to acceptwhat they are being given. (If you’d rather bakethanmicrowaveyourpotato,seenextrecipe.)

1baking(russetorIdaho)potato

2to3tablespoons(28to45ml)breastmilkorformula

MICROWAVEMETHOD:Scrubthepotatowell.Pricktheskinwithaforkin several places.Microwave on high 10minutes until soft. Let sit until coolenough to handle.Mash the potato flesh for your baby, adding breastmilk orformula.


EACH SERVING (if using 3 tablespoons [45 ml] breast milk)CONTAINS: calories; 81.1 g total fat; 0.3 grams saturated fat; 2.2 mgcholesterol; 10.2mg sodium; 17.1 g carbohydrates; 1.7 g dietary fiber; 2.1 gprotein;16.3mgcalcium;0.8mgiron;40.2IUvitaminA;and8.0mgvitaminC.

Bun-in-the-OvenBakedPotato

Whenbakingapotatoinaconventionaloven,don’twrapitinaluminumfoil,asitcreatesmoistureandsteamsthepotato(theresultwillbesimilartoaboiledpotato).Butdobakeseveralpotatoesatonce;you’llhaveenoughforbabyandthewholefamily!

1baking(russetorIdaho)potato

Oliveoilforcoating(optional)

OVENMETHOD:Preheat theoven to450°F(230°C,gasmark8).Scrubthepotatoandpiercetheskintwoorthreetimeswithafork.Foracrispierskin,rubthepotatowitha lightcoatingofoliveoil.Place thepotatodirectlyonthemiddleovenrack.Bake50to60minutesoruntilsoftoraforkeasilypiercesthepotato.


EACH SERVINGCONTAINS: 70.3 calories; 0.1 g total fat; 0.0 gramssaturated fat; 0.0mg cholesterol; 7.6mg sodium; 16.0 g carbohydrates; 1.7 gdietaryfiber;1.9gprotein;11.3mgcalcium;0.8mgiron;7.6IUvitaminA;and7.3mgvitaminC.

HotPotato!

Roastedpotatoesorpotatoespreparedin themicrowavehave twiceasmuchvitaminCaspeeled,boiledpotatoes.That’sbecausepotatoescookedwiththeirskinonretainalmostalloftheirnutrients.

No-CookPrunePurée

Prunes are sometimes called dried plums. In addition to being a source ofiron and fiber, they contain an exceptional amount of the vitamins A and E.Homemade prune purée also has more than three times as much iron as thecommerciallypreparedstrainedpruneswithtapioca.

8ready-to-servedried,pittedplums

1/4cup(60ml)prunejuice

1/4cup(60ml)pearnectar

Placeallthreeingredientsinablender.Puréeuntilsmooth.



EACH SERVINGCONTAINS: 44.0 calories; 0.0 g total fat; 0.0 gramssaturated fat; 0.0mg cholesterol; 5.3mg sodium; 14.5 g carbohydrates; 1.0 gdietary fiber;0.5gprotein;1.6mgcalcium;0.3mg iron;155.1 IUvitaminA;and4.2mgvitaminC.

Power-PackedPrunes

Prunes can be found in the dried fruit section ofmost supermarkets. Thisrecipeisdeliciousplainormixedintooatmealorotherhotcereal.

12ready-to-servedried,pittedplums

1/4cup(60ml)water


Peachorwhitegrapejuice(optional)

1/4ripemashedbanana(optional)

Purée the plums in a blender until smooth.Add thewater and prune juice(andpeachorwhitegrapejuiceandbanana,ifusing).Puréeuntilliquefied.



EACHSERVING(ifusingnooptional ingredients)CONTAINS:115.6calories; 0.0 g total fat; 0.0 grams saturated fat; 0.0 mg cholesterol; 2.2 mgsodium;31.1gcarbohydrates;3.2gdietaryfiber;1.6gprotein;1.3mgcalcium;0.7mgiron;606.2IUvitaminA;and9.1mgvitaminC.

SuperP!No-CookPurée

No-cook purées aremadewith raw fruit or vegetables, so no nutrients arelostthroughcooking.Preparethemjustbeforeservingforbestconsistency.

1tablespoon(15g)no-CookPrunePurée(page47)

1tablespoon(15g)sweetPearPurée(page29)

Mixtogetherpuréesandserve.Foracreamierconsistency,add1tablespoon(15g)ricecerealtothefruitblend.



FuzzyPeachPurée

Youcanmakethisrecipewithnectarinesifyoudon’thavepeaches.Justpeelthemwellandremoveanywhite,stringyparts(nearthecore)beforecooking.

1smallripepeach

MiCrowaveMethod:Halveandpitthepeach.Placethepeachhalvescutsidedown on amicrowave-safe plate andmicrowave on high 1 to 2minutes untilsoft.Cool,removetheskin,andpuréeinablender.




PlumsforEveryone!

For older children and adults, spread this purée on toast, bagels,pancakes, and waffles or use as a topping for yogurt, ice cream, ricepudding,orhotcereal.

PlumGoodPurée

Plumsareasourceofpotassiumforyourbaby.Potassiumisamineral thathelps the kidneys function normally and maintains nerve and muscle activitythroughoutthebody.

1veryripeplum


Peel,pit,andhalvetheplumandcutintosmallpieces.Placeinblenderwithbreast milk or formula. Purée until smooth, scraping down the sides of theblenderasnecessary.


EACHSERVING(ifusingbreastmilk)CONTAINS:19.5calories;0.7gtotal fat; 0.3 grams saturated fat; 2.2 mg cholesterol; 2.6 mg sodium; 3.4 gcarbohydrates;0.3gdietary fiber;0.3gprotein;4.9mgcalcium;0.1mg iron;82.7IUvitaminA;and1.5mgvitaminC.

PeachyPlum

Tosweetenthisrecipeevenmore,addsomemashedbananaoralittleprunepurée.Usingthemicrowavetomakethisdishsavestime.

1sweet,ripeplum

1smallripepeach

1tablespoonto1/2cup(15to120ml)water

MICROWAVEMETHOD: Halve and pit the plum and peach. Place thehalves cut side down on a microwave-safe plate and microwave on high 1minute.Cool,removeskins,andpuréeinablender.Ifthepuréeistoothick,thinwith1or2tablespoons(15to28ml)water.

STOVETOPMETHOD:Blanchthepeachandpluminboilingwater10to15seconds.Withaslottedspoon,removefromthewater,cool,peel,quarter,andpit the fruit.Combine the fruitand1/2cup (120ml)water ina saucepanovermedium-high heat and bring to a boil. Reduce the heat and simmer 5 to 10minutes(dependingontheripenessofthefruit)untilsoft.Allowmixturetocoolandpuréethefruitwith1/4cup(60ml)ofthecookingliquidinablenderfor30seconds.Addmoreliquidasneeded.



Fuss-FreePumpkinandBananaPurée

Pumpkin is a very healthy source of beta carotene, vitamin C, and folate.While you’rewelcome to prepare the pumpkin on your own, it’smuch easier(and equally healthy) to use pure canned pumpkin. Look for it in the bakingaisle; justbesurenot tograb the“pumpkinpie”mixbymistake,because thatcontainssugarandotheradditivesyoudon’twanttogiveyourbaby.

1/4cup(60g)100percentpurepumpkin

1/2smallbanana

Mashpumpkinwithbanana.




PeachandBananaWhip

Peachescanhaveeitherawhiteoryellowflesh;thosewithwhitefleshtendtobesweeterandlessacidic.Eithervarietywillwork,though,aslongasthey’reripe.

1smallripepeach

2tablespoons(28g)mashed,ripebanana

1tablespoon(15ml)breastmilkorformula

MICROWAVEMETHOD:Halveandpitthepeach.Placeitcutsidesdownonamicrowave-safeplateandmicrowaveonhigh1minute.Whencoolenoughtohandle, remove the skin.Purée thepeachandbanana in ablender.Removeandwhiskinthebreastmilkorformulawithafork.



YummyRecipeTip:PumpkinMakesaPerfectPair!

Therearesomanyfoodsthatcomplementtheflavorofpumpkin.Feelfreetoexperimentbymixinganyoneofthesefoodswithpumpkinpuréefora

totallynewmeal:

AcornSquashApplesBananasButternutSquashChickenPeachesYogurt

PeachandBananaWhip

Prune-Apple-BananaSmoothie

Thistriooffruitisunbeatableforflavorandnutrition—itpacksvitaminC,

potassium,fiber,andfantastictaste!Everyoneinthefamilywillwantone.

1/4cup(60g)unsweetenedapplesauce


1/3smallbanana

Combineallingredientsinblenderandprocessuntilsmooth.



Peachy-KeenBananaPurée

Thebeautiful,brightcolorofthisrecipewillbeveryappealingtobaby.To

save time, you can also use jarred or canned peaches packed in their naturaljuices,notheavysyrup.

1/2cuppeaches

1/3banana

Peel, pit, and cook peaches. Combinewith banana in blender and processuntilsmooth.


EACH SERVINGCONTAINS: 32.1 calories; 0.2 g total fat; 0.0 grams

saturated fat; 0.0 mg cholesterol; 0.2 mg sodium; 8.1 g carbohydrates; 1.1 gdietary fiber;0.6gprotein;3.2mgcalcium;0.1mg iron;134.8 IUvitaminA;and4.2mgvitaminC.

AtoBApple-ButternutSquashPurée

Mixing together fruit and vegetable purées is a good way to help babies

developatasteforvegetables.Ifyoudon’thaveapplepuréeonhand,trypear,apricot,orpeachpurée.Andifyou’dliketomakealargerbatchtofreeze,justrememberthe1:1ratio.

1tablespoon(15g)PerfectapplePurée(page29)

1tablespoon(15g)CreamyButternutsquashPurée(page44)

Mixtogetherpuréesandserve.



GreenPeaandPotatoGardenPurée

Thetextureofstarchyvegetablesmakesthemexcellentfirstfoodsforbaby

because theypurée into a very smoothpaste that is easy for your little one to“chew”withhislipsandgums.

1tablespoon(15g)MoregreenPeasPurée,Please!(page39)

1tablespoon(15g)wee-liciousPotato(page46)

Mashtogetheringredientsandserve.Foracreamierconsistency,addabitofbreastmilkorformula.



MakeFresh-CookedSquashinMinutes!

The following are some other options for cooking squash. If you haveleftovers,addthefleshorpuréetothefamilymeal;ittastesespeciallydeliciousinsoupsandpastas.

Butternut squash: Cut the squash in half and remove seeds andmembranes.Placecutsidesdowninamicrowave-safedish.Add1/2cup(120ml) water andmicrowave on high 12 to 15minutes until tender.Coolandremovetheflesh.

Acornsquash:Microwave thewholesquashonhigh1minute.Allow tocool;thencutinhalfandremoveseedsandmembranes.Placecutsidesdown in a microwave-safe dish. Add 1/4 cup (60 ml) water andmicrowaveonhigh8to10minutesoruntiltender.Coolandremovetheflesh.

TOTALLYTUBULARNEWTEXTURES:

RECIPESFOREIGHTMONTHS

Eightmonths is an age of self-discovery and exploration. Your babymaywant to playwithhis food, feel it, squish it, smell it, taste it, spit it out—andoccasionallyeatit.

Of course, you’ll still be doingmost of the spoon-feeding at this stage, butencourageyourlittleone’sindependenceandtrytosensehowmuchyoushouldhelp.Thisisagoodageforyourbabytojoinyouatthediningtableinahighchair.Finally,whilefingerfoodandself-feedingwillhavelotsofappeal,yourbaby

shouldstillbegettingthreetofourfeedingsofbreastmilkorformula(24to32ounces[700to950ml]total)eachday.Sincethisremainsyourbaby’sprimarysourceofnutrition,continuewiththesefeedingsaspartofyournormalroutine.


Thefollowingaresomeremindersandrecommendationsforpreparingfood

foryoureight-month-old:Serve1/4cup(55g)single-grainbabycerealtwiceaday.Offer2tablespoons(28g)ofvegetablesrichinvitaminsAandCtwiceaday.(Vegetablesshouldbewashed,peeled/seeded,andcooked.)

Offer2tablespoons(28g)offruitrichinvitaminsAandCtwiceaday.Thetexturecannowbethickerandchunkier.(Wash,peel,core,andseedvery ripe fruit.Mash or cut into thin, small pieces and serve as fingerfood.)

Serve1/2cup(120ml)dilutedjuicerichinvitaminsAandConcedaily.All liquids atmealtime should be offered in a two-handled sippy cup.Theoneswithoutvalvesworkbest,butyoumaywanttotryothers.

Donotaddsalt,sugar,honey,orseasoningtoyourbaby’sfoods.Donotforce-feedyourbaby.Neverleaveyourchildunattendedwheneatingordrinking.Continuetointroduceonenewfoodatatime,everythreedays.

NEWBITESFORYOUREIGHT-MONTH-OLDAteightmonths,yourbabymayhavea few teethstarting toappear.Since

up-and-down chewingmovements are developing, you can start to offer yourbabysoft,chunkyfood toencourage thedevelopmentof thisskill. It is fine tocontinueservingmashedandpuréedfood,aswell.Youcanmaketheseadditionstoyourbaby’sdiet,inadditiontoincorporating

whatshealreadyenjoysfromtheprevioussections:

NaturallySweetApricotPurée

Be sure to buy unsulphured dried apricots, which are brownish-orange in

color.Theirbright-orangecounterparts,whicharetreatedwithsulfur-containingpreservatives,maybesensitivetobaby.

1/2cup(65g)driedapricots

1cup(235ml)water

MICROWAVE METHOD: Combine the apricots and water in amicrowave-safedish,coverwithalid,andmicrowaveonhigh5minutes.Allow

tocoolandthentransfermixturetoablender.Puréefor2minutes.

STOVETOPMETHOD:Bring thedried apricots andwater to aboil in asmallsaucepanovermediumheat.Cover,reduceheat,andsimmer30minutes,oruntiltheapricotsaresoft.

Allowmixturetocoolandthenpuréewithcookingwaterinablenderuntilsmooth.




Four-FruitCompote

Pitted prunes, commonly packaged as “dried plums,” can be found in the

driedfruitaisleofyourgrocerystore.

1/4cup(44g)prunes(driedplums)

1/4cup(33g)driedapricots

1apple

1pear

2cups(475ml)water

STOVETOPMETHOD:Dicetheprunesandapricots.Peel,core,anddicetheappleandpear.Placetheprunes,apricots,apple,pear,andwaterinasmallsaucepan.Bring to a boil, reduceheat, and simmer20 to 30minutes until thefruit is soft and most of the water is absorbed. Stir occasionally to preventstickingandaddmorewaterifneeded.Mashandservewarm.


EACHSERVINGCONTAINS: 161.6 calories; 0.2 g total fat; 0.0 gramssaturated fat; 0.0mg cholesterol; 7.9mg sodium; 40.8 g carbohydrates; 5.8 gdietaryfiber;1.0gprotein;25.9mgcalcium;1.1mgiron;1127.7IUvitaminA;and7.8mgvitaminC.

Four-FruitCompote

BrightEyesMashedCarrots

Ready-to-eat baby carrots are available in grocery stores andmarkets. Be

sure theydon’thaveanypreservativesandalways rinse them—even if they’repackagedas“ready-to-eat.”

4babycarrots


MICROWAVEMETHOD:Washanddicecarrotsandplacetheminasmallglass bowlwith 1 tablespoon (15ml)water. Cover andmicrowave on high 2minutes.Allowtocoolslightlyandthenpuréeinablenderormashwithafork.Add apple juice, breast milk, or formula if needed to achieve desiredconsistency.

STOVETOPMETHOD:Placecarrots inasaucepanwith1/4cup(60ml)water.Bring to a boil, cover, reduce theheat, and simmer10minutes or untilcarrotsaresoft.Allowtocoolslightlyandthenpuréeinablenderormashwithafork. Add apple juice, breast milk, or formula if needed to achieve desiredconsistency.

YIELD:1to2babyservings,2tablespoons(28g)each

EACH SERVING CONTAINS: 6.7 calories; 0.0 g total fat; 0.0 gramssaturated fat; 0.0 mg cholesterol; 7.5 mg sodium; 1.5 g carbohydrates; 0.3 gdietaryfiber;0.2gprotein;3.3mgcalcium;0.0mgiron;2083.3IUvitaminA;and1.0mgvitaminC.

PuréedCarrotswithPrettyPears

The textureofwhippedcarrots isa favoriteamongbabies.Combinedwith

pearsandthey’llenjoythishealthymealevenmore.

4babycarrots

1/4pear


MICROWAVEMETHOD: Cut the carrots lengthwise, then in half, andplaceinasmallglassbowl.Peel,core,andchopthepearandaddtobowl.Addwater.Coverandmicrowaveonhigh2minutes.Allowtocoolslightlyandthenpuréeinablender.Addapplejuice,breastmilk,orformulaifneededtoachievedesiredconsistency.



AnyWayYouPleasePotatoandPeas

Peasmaybetiny,butthey’rebigonnutrition,contributingcalcium,iron,and

vitaminsAandCtothediet.Frozenpeasarejustasnutritiousasfresh,sodon’thesitatetousethemwhenmakingbabyfood.

1/4cup(35g)greenpeas,thawedanddrained

2tablespoons(28g)fleshfromBun-in-the-ovenBakedPotato(page46)

MICROWAVE METHOD: Cook the peas in a microwave-safe dishaccordingtopackagedirections.Placeinblenderwithcookingliquidandbakedpotatofleshandpurée.Ifathinnerpuréeisdesired,addbreastmilkorformulaasneeded.



OrangeYouCuteCarrotsandSweetPotato

This combination is loadedwithbeta carotene, a powerful antioxidant that

givescarrotsandsweetpotatoestheirbrightorangecolor.

4babycarrots

1/4cup(56g)peeled,cubed,andcookedsweetpotato


MICROWAVEMETHOD: Cut the carrots lengthwise, then in half, andplaceinasmallglassbowlwiththecookedsweetpotatoandwater.Coverandmicrowaveonhigh2minutes.Allowtocoolslightlyandthenpuréeinablenderormashwithafork.Useapplejuice,breastmilk,orformulaifneededtoachievedesiredconsistency.



YummyRecipeTip:CarrotsMakeGreatFingerFood

Babycarrotscanalsobecutinthinstrips(julienned)andmicrowaved,steamed,orsimmereduntilverysoftandservedasfingerfood.When

cookedorservedwithalittleunsaltedbutter,thefathelpsthebodyabsorbthecarrots’vitaminA.

MyFirstCheese,Please!

Cheesesaretypicallyfirstofferedtothenon-allergicbabybetweeneightand

tenmonthsofage.For those infantswhodonothavea lotofexperiencewithtexturesandlumpyfoods,whirlthecottagecheeseintheblenderfirst.

1/2smallavocado

1/3smallbanana

1/4cup(55g)wholemilkcottagecheese


Scoop out the flesh from the avocado and place in blender with banana,cottagecheese,andbreastmilkorformula.Puréewell.



Better-for-BabySweetPotato“Fries”

ThesebeatregularFrenchfriesinbothtasteandnutritionsincetheycontain

morevitaminsandmineralsthantraditionalfries.Theyalsomakeagoodsnackorfingerfoodforthewholefamily!

1largesweetpotato

1to2tablespoons(15to28ml)oliveoil

OVENMETHOD:Preheattheovento400°F(200°C,gasmark6).Peelthesweetpotato,cutitinhalf,theninto1/4-inch(6-mm)thickslices,andagaininto

1/4-inch (6-mm) sticks. Put in a large bowl, add the oil, and toss until coatedwithoil.Placeonabakingsheet.(Alternatively,arrangesweetpotatosticksinasinglelayeronabakingsheetandspraywitholiveoil.)Bakeonthemiddlerack10minutes.Turnthepotatoesandbake10minutesmore.

YIELD:8to10fries,or4to5servings,2frieseach

EACH SERVING (if using 2 tablespoons [28 ml] of olive oil)CONTAINS: 35.8 calories; 5.6 g total fat; 0.8 grams saturated fat; 0.0 mgcholesterol; 8.2 mg sodium; 5.4 g carbohydrates; 0.8 g dietary fiber; 0.4 gprotein;8.2mgcalcium;0.2mgiron;4753.5IUvitaminA;and3.9mgvitaminC.

Better-for-BabySweetPotato“Fries”

ButteredwithLoveGreenBeans

Greenbeansareagoodsourceofvitaminsandminerals,includingironand

vitamins A, C, and K. If you don’t have green beans on hand, you can useyellowwaxbeansorpurplebeansinthisrecipe.

6greenbeans(about1/4cup[25g])

1/2cup(120ml)water

1teaspoonunsaltedbutter

STOVETOPMETHOD:Washandtrimbeansandthencutintothinstrips.Bring water to boil in a small saucepan and add the beans. Cook 5 minutes.Allowtocoolslightlyandthenplacethebeans,water,andbutterintoablenderandpurée.

YIELD:1babyserving,or21/2tablespoons(35to40g)


MightyTastyBlueberryandPearMash

Blueberriesareamongthefruitwiththehighestantioxidantactivityandare

oftencalleda“superfood”duetotheirsignificanthealthbenefits.

1/2largepear

2tablespoons(18g)blueberries


STOVETOPMETHOD:Peel,core,seed,andchoppear.Placeinsaucepanwith blueberries and water and simmer for 7 minutes or until fruit begins tobreakdown.Allowmixturetocoolslightlyandthentransfertoblenderandwhipuntilsmooth.Strain(toremoveskinsfromtheblueberries),cool,andserve.



YummyRecipeTip:MakeGreenBeanstoGrab!

Forafingerfoodvariation,cookthebeansasspecifiedandthendrainandtosswiththebutter.Serveslightlywarm.

BasmatiBabyRice

Thisrecipewillhelpbroadenyourbaby’spalatebyintroducinghimtoanew

flavor—anuttyaromaticonethathejustmightlove!

1/2cup(80g)cookedbasmatirice


Placethecookedriceinablenderwiththebreastmilkorformulaandblend45seconds.



ComfyandCozyRiceandApricotPudding

Thisrecipeisextremelyversatile.Forvariety,tryreplacingtheapricotwith

NoCookPrunePurée(page47),mashedbanana,PerfectApplePurée(page29),SweetPearPurée(page29),FuzzyPeachPurée (48),PlumGoodPurée (page49),orOhSoSweetPotatoPurée(page34).

1/2cup(80g)cookedbasmatirice

1/4cup(55g)NaturallySweetApricotPurée(page56)


Mixthericeandapricotpuréewiththebreastmilkorformula.Ifacreamierconsistencyisdesired,addmoreliquid.



EggsforAllOccasions

Eggsprovideprotein,vitaminA,Bvitamins,calcium,phosphorus,iron,andzinc.Bytheireighthmonth,babiesmaybegivenwell-cooked,mashed,hard-cookedeggyolksmixedwithotherage-appropriatefoods(suchasthericeabove).One-year-oldsmaybegivenwholeeggs,providedthatthereisnohistoryofeggallergiesinthefamily.

PositivelyPerfectPumpkinandPears

In a pinch, you can just serve baby the pumpkin purée on its own for a

healthy, nutrient-rich meal. For more delicious recipe ideas using pumpkinpurée,seepage50.

1ripepear

1/4cup(61g)pumpkinpurée(freshorcanned)

1/4cup(60ml)pearnectarorunsweetenedapplejuice

Peel, core, anddicepear.Put all ingredients intoablender andpuréeuntilsmooth.

YIELD:4servings,2tablespoons(28g)each

EACHSERVING(ifusingpearnectar)CONTAINS:39.9calories;0.1gtotal fat; 0.0 grams saturated fat; 0.0 mg cholesterol; 1.5 mg sodium; 10.2 gcarbohydrates;2.0gdietaryfiber;0.4gprotein;10.0mgcalcium;0.2mgiron;2197.7IUvitaminA;and4.5mgvitaminC.

HealthyBabyTip:JuicyInsightYouShouldKnow

Largeamountsoffruitorjuicemaymakeaninfant’sstoolacidicandirritatingtotheskin.Thiscanresultinapainfulredrash,whichmaybemistakenforanallergicreaction.Sincemostfruitjuicealsocontainsalotofsugar,yourbabymaygetdiarrheafromdrinkingtoomuchofit.Again,juiceisbestinsmallamounts.SincejuiceisarichsourceofvitaminC,canhelpwithironuptakewhenconsumedalongsideameal;however,itshouldbeservedtobabydilutedandlimitedto4ounces(1/2cup[120ml])daily.

PositivelyPerfectPumpkinandPears

ColorMeOrangeCarrot-PotatoPurée

Root vegetables always purée nicely in a blender and freeze exceptionally

well. This recipe should be among your frozen staples and was designed toproducealargeryieldforthatpurpose.

3smallpotatoes

1cup(130g)choppedcarrots

1cup(235ml)water

1tablespoon(14g)butter

STOVETOPMETHOD:Peelandcubethepotatoes.Placewiththecarrotsinasmallsaucepanwiththewater.Coverandbringtoaboil.Reduceheatandsimmer25minutesuntilthevegetablesaresoft.Drain.Whiskinthebutter.Takeoutbaby’sportion,andfreezetherestforlater.

YIELD:12servings,2tablespoons(28g)each


CreamyCottageCheeseandCarrotPurée

Thecreamytextureandsavorytasteofcottagecheesegoeswellwithpuréed

carrots.

4babycarrots

1tablespoon(15ml)water


MicrowaveMethod:Cutthecarrotslengthwise,theninhalf,andplaceinasmall microwave-safe bowl with water. Cover and microwave on high for 2minutes. Cool slightly and then purée in a blender ormashwith a fork. Addcottagecheeseandblendwell.


EACH SERVINGCONTAINS: 35.8 calories; 1.3 g total fat; 0.8 gramssaturated fat;6.3mgcholesterol;117.5mgsodium;2.5gcarbohydrates;0.3gdietaryfiber;3.2gprotein;23.3mgcalcium;0.0mgiron;883.3IUvitaminA;and0.2mgvitaminC.

BananasintheSnow

Beingaveryrichsourceofcalciumandproteinmakescottagecheeseagood

foodforbaby.Thisrecipealsotastesgreatspreadonwheattoastforadults!

1/4smallripebanana


Mashbananawithaforkandcombinewithcottagecheese.



BlueberryandBananaBreakfast

Thenutritionalvalueofblueberriesmakesthemoneofthebestfoodswecan

eat.Whenyourbabycanhandlefingerfoods,trycuttingblueberriesinhalfforahealthysnack.

1/4cup(36g)blueberries


1/3largebanana

STOVETOPMETHOD:Puttheblueberriesintoasaucepanwithwaterandcook for 3minutes or until the fruit starts to break open.Mash fruitwith thebackofaspoon.Coolslightlyandpourmixture intoblender.Addbananaandpuréeuntilsmooth.Pressthroughsieveifnecessarytoremoveblueberryskins.Coolandserve.



SummertimeWatermelonMash

Sweet, juicy watermelon is a concentrated source of vitamin C. It’s also

about90percentwater,soit’seasyforbabytodigest.

5cubes(1-inchor2.5cm)ofseedlesswatermelon

1/2smallbanana

Whirlingredientsinablenderuntilsmooth.


EACH SERVINGCONTAINS: 18.1 calories; 0.5 g total fat; 0.0 gramssaturated fat; 0.0 mg cholesterol; 0.7 mg sodium; 5.1 carbohydrates; 0.5 gdietaryfiber;0.2gprotein;2.0mgcalcium;0.1mgiron;72.0IUvitaminA;and2.2mgvitaminC.

That’sBeta-CaroteneonMyBib!CarrotswithApricots

Bothcarrots andapricots areveryhealthyand full ofbeta-carotene,which

givesthemtheirorangehue.Justbesuretobuytheunsulphured,preservative-freetypeofapricotsinsteadofthebright-orange,sulfide-treatedkind,whichcanbesensitivetobaby.

1/2cup(55g)shreddedcarrots

1/4cup(33g)finelydiceddriedapricots

1/2to1cup(120to235ml)water

MICROWAVEMETHOD:Placethecarrots,apricots,and1/2cup(120ml)water in a 2-cup (475 ml) microwave-safe bowl and microwave on high 5minutes.Allowtocoolslightlyandthenpuréeinablenderormashwithaforkuntilsmooth.Addmorewaterifneededtoachievedesiredconsistency.

STOVETOPMETHOD: Bring the carrots, apricots, and 1 cup (235 ml)water toaboil inasmallsaucepanovermediumheat.Cover,reduceheat,andsimmer5 to10minutes.Allow tocool slightlyand thenpurée inablenderormashwith a fork until smooth. Addmorewater if needed to achieve desiredconsistency.



SummertimeWatermelonMash

BlueberryCottageCheesewithEase

This is sucha simpleyet tastymeal forbaby. Itmakesanicebreakfastor

snack.




Washblueberries.Inablender,combineallingredients,addingmorecottagecheese for a thicker consistency ormore breastmilk or formula for a thinnerconsistency.



A-OKPuréedCarrotswithApple

Everyonelovesapples.They’reversatile,tasty,andhealthy.Combinedwith

carrots, they make a nutrient-rich combination that will become your baby’sfavorite.

1/4apple

4babycarrots


MICROWAVEMETHOD: Peel, core, and chop apple.Cut the carrots in

halflengthwise,theninhalfagain,andplaceinasmallglassbowlwiththeappleandwater.Coverandmicrowaveonhigh2minutes.Allowtocoolslightlyandthen purée in a blender ormashwith a fork.Add apple juice, breastmilk, orformulaifneededtoachievedesiredconsistency.



MOST-EXCELLENTMOUTHFULS:

RECIPESFORNINEMONTHS

By this age, your little onewill be eating threemeals daily, and her rapid

growth ratewilldemandmorecalorie-dense foods.Poultry,beef,andhamcanallbeintroducednowtoprovideadditionalsourcesofnutritionandcalories.Shealsocanbeencouragedtofeedherselfandtouchherfoodsincethiswillhelpherdeveloptheskillsshe’llneedlaterontoholdaspoonorfork.Justkeepinmindthatachildwillonlytrulybeabletofeedherselfproperlyaroundtheageoftwoorthree.Untilthen,encourageandsupporthereffortswithpatienceandpraise.


Thefollowingaresomeremindersandrecommendationsforpreparingfood

foryournine-month-old:Continuefeeding1/2cup(115g)single-grainbabyrice,barley,oroatmeal

cereal,butchangetoathickerconsistency.Youcannowalsoaddwheatcerealifthereisnoallergytowheatinthefamily.ServeavitaminC–richfoodsuchaspapayawiththecerealforbetterironabsorption.

Serve1/3cup(85g)cookedandmashedorcutupvegetablesperday.UsevegetablesrichinvitaminsAandCsuchassweetpotatoesandbroccoli.(See“AllAbout:Vitamins”onpage192.)

Offer1/3cup(85g)peeled,cored,and/orseededripefruitperday,eithermashedorasfingerfood.

Offer onewell-cooked egg yolk two to four times aweek. Startwith 1table-spoonful(15g)atatime,addingmoreifyourbabyindicatessheisstillhungryandwantsmore.

NEWBITESFORYOURNINE-MONTH-OLDContinue togivebreastmilkor formula toyourbaby three to four timesa

day(22 to32ounces[650 to950ml] total).Afterninemonths,youcanmakethese additions to your baby’s diet, in addition to incorporating what babyalreadyenjoysfromtheprevioussections:

WhattoDoWhenYourChildRefusesFood

Whenyourchildexhibitsastrongdislikeforacertainfood,acceptitwithoutany fuss. Foods with similar nutritional content can be substituted. Offer therefusedfoodagainafterafewdaysandyoumayfindyourinfant’stasteshavechanged.In addition, do not verbally reinforce your child’s dislike of a food.

Psychologically,thismaycausehimtoresisttryingitagainatalatertime.Alsobeawarethatiffamilymembersarefussyeaters,theirrejectionofmanyfoodsmaybemodeledtothechild,sotrytokeepeveryoneinapositivestateofmindanddon’tmakeabig fussabout food rejection.Bepatientand try introducing

thefoodagainatanothertime.When introducing a rejected food for another try—or any food at all—start

withaverytinyportion.Yourbabymayinitiallylookatit,feelit,orjustsmellit.Thisispartofthelearningprocess.Somechildrenrejectallfoodsofacertaintexture,soitmayhelptocombineasoftfoodwithachewyfood.Thecolorandattractivenessoffoodinfluenceappetitesaswell.Mixthecolorsofvegetablestomake them more appealing, for example, by combining small pieces ofcauliflower, broccoli, and yellow squash. Most of all, have fun! If you’reenjoyingtheexperience,yourbabyiscertaintoaswell.

HappyPotatowithHard-CookedEggYolk

This is an alternative to plain, hard-cooked egg yolks. A baked or

microwavedpotatocanbesubstitutedforboiled.

1smallunpeeledcookedpotato

1hard-cookedeggyolk

1to2tablespoons(15to28ml)breastmilkorformula

1teaspoonbutter(optional)

STOVETOPMETHOD:Mashcookedpotatowithafork.Mashthecookedeggyolkandcombinewithpotato.Addthebreastmilkorformulaandbutter(ifdesired)andmixwell.


EACH SERVING (if using breast milk and no butter) CONTAINS:130.3calories;2.2gtotalfat;0.7gramssaturatedfat;73.3mgcholesterol;12.5mg sodium; 24.8 g carbohydrates; 2.3 g dietary fiber; 3.4 g protein; 15.3mgcalcium;1.4mgiron;129.4IUvitaminA;and12.5mgvitaminC.

GoodGollyGreenBeanswithCarrotandApple

Green beans may also be labeled as “string beans” at your market. The

vitaminC from the apple in this recipewill increase iron absorption from thegreenbeansforanall-around,well-balancedmeal.

1thinlyslicedgreenbean

1thinlyslicedbabycarrot


1/4apple

1to2tablespoons(15to28ml)breastmilk,formula,orapplejuice

MICROWAVE METHOD: Combine the green bean, carrot, and 1tablespoon(15ml)waterinasmallglassbowl.Coverandmicrowaveonhigh2minutes.Peel,core,andcubeappleandaddittothedish.Continuecooking30seconds.Mashwiththebreastmilk,formula,orapplejuiceorallowtocoolandpuréeinblender.

STOVETOPMETHOD:Peel,core,andcubeapple.Placethegreenbean,carrot,1/4cup(60ml)water,andapplecubesinasmallpan.Coverandbringtoa boil. Reduce the heat and simmer 5minutes.Mash themixturewith breastmilk,formula,orapplejuiceorallowtocoolandpuréeinblender.



Baby’sFavoritePuréedPapaya

PapayaisrichinvitaminCandbeta-carotene.Beforecuttingthepapaya,be

suretowashitwell.Youcanevenscrubitlightlywithavegetablebrush.Thisisagoodhabitandsanitarypracticetoadoptbeforepreparingoreatinganyfruit.

1/2smallpapaya


Cutpapayainhalfandremovetheseeds.Scoopthefleshintoablenderandaddthebreastmilkorformula.Puréeuntilsmooth,scrapingdownthesidesoftheblenderasnecessary.



Easy-PeasyPruneandPapayaPurée

Prunes are sometimes referred to as dried plums. This recipe is naturally

sweet.What’smore,leftoversaretheperfecttoppingforanadult’sfrozenvanillayogurt!

8pitted,driedplums

2tablespoons(28ml)prunejuice

1/4cup(45g)dicedpapaya

Placeallingredientsinblenderandpurée.



CreamyBroccoliforBaby

Broccolicansometimesbestrong-tastingforbabies,somashitwithbreast

milkorformula.Itwillmellowthetasteandmakeitmorepleasing.

1broccolifloret

1tablespoon(15ml)water(ifmicrowaving)

1to2tablespoons(15to28ml)breastmilk,formula,orcarrotjuice

MICROWAVEMETHOD: Place the broccoli in a small microwave-safebowl with 1 tablespoon (15ml) water. Cover andmicrowave on high 1 to 2minutesuntilsoft.Mashwithbreastmilk,formula,orcarrotjuice.

STOVETOP METHOD: Place the broccoli in a steamer basket in asaucepanwithalittlewater.Coverandsteamovermedium-highheat5minutes.Mashthebroccoliwiththebreastmilk,formula,orcarrotjuice.


EACHSERVING(ifusing2tablespoon[28g]breastmilk)CONTAINS:25.7calories;1.4gtotalfat;0.6gramssaturatedfat;4.3mgcholesterol;11.5mgsodium;2.7gcarbohydrates;0.8gdietaryfiber;0.9gprotein;30.4mgcalcium;0.4mgiron;563.8IUvitaminA;and5.4mgvitaminC.

IncredibleCauliflowerPurée

This is a simple, nutritious recipe that can easily be mixed with potato,

beans,or justa touchofbutterforaddedflavorandnutrition.Rawcauliflowerwillkeepintherefrigeratorforuptooneweek.

1(2-inchor5cm)cauliflowerfloret


1tablespoon(15ml)breastmilk,formula,orcarrotjuice

MICROWAVEMETHOD:Placethecauliflowerinasmallmicrowave-safebowl with water. Cover andmicrowave on high 1 to 2minutes or until soft.Mashwiththebreastmilk,formula,orcarrotjuice.

STOVETOPMETHOD: Place the cauliflower in a steamer basket in asaucepanwithalittlewater;coverandsteamovermedium-highheat5minutes.Mashthecauliflowerwiththebreastmilk,formula,orcarrotjuice.



LittleBunny’sFavoriteCauliflowerandCarrot

Bothcauliflowerandcarrotsare inexpensiveandveryhealthy,making this

mealcost-effectiveforyouandnutritiousforyourbaby.

1babycarrot

1(2-inchor5cm)cauliflowerfloret

1/4cup(60ml)water


MICROWAVEMETHOD:Slicethecarrotintosmallpieces.Combinethecarrot, cauliflower, andwater in a small glass bowl.Cover andmicrowaveonhigh3minutes.Puréeormashwiththebutterorserveasfingerfood.


EACH SERVINGCONTAINS: 43.1 calories; 3.7 g total fat; 2.7 gramssaturated fat; 10mg cholesterol; 14.9mg sodium; 2.2 g carbohydrates; 0.8 gdietaryfiber;0.4gprotein;8.1mgcalcium;0.1mgiron;2808.0IUvitaminA;and7.0mgvitaminC.

SweetOmeletSurprise

Differentvariationsofthisrecipearesimpletomake.Justreplacetheapple

with1/4cup(55g)mashedpapaya,plum,banana,orgratedormashedpear.

1/4cup(55g)apple


2eggyolks

1tablespoon(15ml)water,formula,orbreastmilk

STOVETOPMETHOD:Peel,core,andchoptheapple.Heatthebutterinasmallfryingpanoverlowheat.Addtheappleandcookfor1minute.Inasmallbowl,whisktheeggyolkswiththewater,formula,orbreastmilkandpourovertheapples.Cook,turningonce,untiltheeggiswellset.Coolandcutintosmallstripsorpiecesandserveasfingerfood.


EACHSERVING(ifusingbreastmilk)CONTAINS:43.1calories;3.4gtotal fat; 1.6 grams saturated fat; 108.0mg cholesterol; 4.8mg sodium; 2.0 gcarbohydrates;0.2gdietaryfiber;1.4gprotein;12.8mgcalcium;0.3mgiron;169.5IUvitaminA;and0.7mgvitaminC.

Egg-cellentFriedRice

Babiesloverice—andwealllovefriedrice!Tomakethisrecipe,useamild-

flavoredoilsuchascanolaorcorn.

2tablespoons(28g)cookedbrownrice

1eggyolk

1teaspoonvegetableoil

STOVETOPMETHOD:Mixthecookedriceandeggyolkinacup.Heattheoilinasmallfryingpanovermediumheat.Addthericemixtureandmoldintoasmallpancakewithaspatula.Cookwellononeside,turn,andcontinuetocookuntilwelldone.Coolandcutintopiecesandserveasfingerfood.


EACH SERVINGCONTAINS: 56.5 calories; 4.1 g total fat; 2.2 gramssaturatedfat;109.9mgcholesterol;4.2mgsodium;3.1gcarbohydrates;0.0gdietaryfiber;1.6gprotein;12.0mgcalcium;0.4mgiron;189.2IUvitaminA;and0.0mgvitaminC.

YummyinMyTummyBanana-YogurtPuddin’

Yogurt is a good source of protein and includes other important nutrients,

includingcalcium,potassium,vitaminB-12,andmagnesium.


2to4tablespoons(28to56g)mashedbanana

1to2tablespoons(15to30g)plainyogurt

STOVETOPMETHOD: Melt the butter in a frying pan over low heat.Combine banana and yogurt and add the mixture to the pan. Stir well untilheatedthrough.Coolandserve.


EACHSERVING(using2tablespoons[28g]bananaand1tablespoon[15g]yogurt)CONTAINS: 34.5calories;1.3g total fat; 0.9grams saturatedfat;3.5mgcholesterol;6.0mgsodium;5.6gcarbohydrates;0.5gdietaryfiber;0.5 g protein; 11.3mg calcium; 0.1mg iron; 56.4 IU vitaminA; and 1.6mgvitaminC.

PracticeEggSafety!

Fresh eggs may contain salmonella bacteria that can cause an intestinalinfection.Healthyadultsusually recover in less thanaweek,but the infectioncanbeverydangerousforinfantsandtoddlers.Eggsshouldbecookeduntilbothyolk (and white, when baby is ready to eat it) are firm. Scrambled eggs,casseroles,andotherdishescontainingeggsshouldbecookedto160°F(70°C).Use a food thermometer to check the temperature. Serve cooked egg dishesimmediatelyaftercookingor refrigerateatonce for serving later.Use thedishwithinthreetofourdays,orfreezeforlongerstorage.

Triple-TastyAvocado,Cantaloupe,andYogurt

Anyavocadoyouhaveremainingfromthisrecipecanbeusedforanadult

lunchorsalad,andtherestofthecantaloupecanbeusedfordessert!

1slice(1/2-inchor12mm)ripeavocado

1smallslice(1/4inch,or6mm)ripecantaloupe

2tablespoons(30g)plainyogurt

Removeanypeelfromtheavocadoandcantaloupeandmashtogether.Servewiththeyogurtonthesideormixedin.

YIELD:2babyservings,21/2tablespoons(35g)each


AvocadoandPeachMashwithPapayaNectar

Nectar is very thickbecause it contains fruit pulp. It canbe found in both

bottlesandcansinthe“International”or“Ethnic”sectionsofmostsupermarketsand in health food stores. Be sure to buy nectars without added sugar, cornsyrup,orotheradditivesandpreservatives.

1/4small,ripepeach

2tablespoons(28g)ripeavocado

1tablespoon(15ml)papayanectar

Peelandcutpeachintosmallpieces.Placetheavocadoandpeachinasmallcupandmashlightly.Pourthepapayanectaroverthefruitandmixwell.



Avocados:ASuperfoodforAll!

Many pediatricians agree that avocado is an ideal first food. It’smild andsmoothintasteandishighinhealthymonounsaturatedfatsyourbabyneedsatthis age. It also contains iron, vitamin A, folate, and vitamin B6—but nocholesterol.Toeasilypeelandpitanavocado,cutitinhalfandtwisttoseparatethetwo

halves.Slipaspoonbetweenthepitandavocadotoremovethepit.Thenslipthespoonbetween the skinand theavocado to loosen it. Ifyou like,cut the fleshintoslicesorcubesbeforeyoutakeitoutoftheskin.

YummyYummyCarrot-PapayaYogurt

The flesh of the papaya is golden yellow-orange, juicy, and silky smooth,

with a sweet and mellow flavor. Be sure to thoroughly remove all the seedsbeforecooking.

1/4to1/2cup(60to120ml)water

1/2cup(55g)shreddedcarrots

1/4cup(45g)peeled,seeded,finelydicedripepapaya

1tablespoon(15g)plainyogurt

MICROWAVEMETHOD:Place1/4cup(60ml)waterandthecarrotsinamicrowave-safeglassbowl.Coverandcookonhigh4minutes.Allow tocoolslightlyandthentransfertoablender.Addthepapayaandprocess45seconds.Remove thepurée from theblender.Use1 tablespoon (15g)of thepuréeandblendwithyogurt.Theremainingpuréecanbestoredintherefrigeratorforupto2days.

STOVETOPMETHOD:Combine1/2cup(120ml)waterandthecarrotsin

a small saucepanovermediumhighheat.Cover andbring to aboil.Allow tocool slightly and then transfer to a blender. Add the papaya and process 45seconds. Remove the purée from the blender. Use 1 tablespoon (15 g) of thepurée and blend with yogurt. The remaining purée can be stored in therefrigeratorforupto2days.



LuckyPeas,LuckyMe!

A thicker purée canbe achievedby reducing the amount of breastmilkor

formula.Apinchofmildcurrypowderisagreatadditionafteryourbabyisoneyearold.

1/4cup(33g)frozenpeas

1heapingtablespoon(15to20g)plainyogurt


MICROWAVE METHOD: Cook and drain frozen peas according topackage instructions. Mix together all ingredients in a microwave-safe bowl.Microwave10to15secondsuntilwarm.Mashwithaforkandserve.



YummyRecipeTip:UseWhatever’sOnHand

Youcansubstitutethesameamountofripe,freshapricotsorplumsforthepapayaintheyogurtrecipeatleft.

Baby’sFirstChickenwithCornandPotatoes

Neverofferyourbabypiecesofmeatuntilshehasseveral teeth—andthen

carefully chop the meat into extra-small, bite-size pieces. This recipe is awonderfulwaytointroduceyourbabytotheflavorofchicken.

1smallskinless,bonelesschickenbreastorchickentender

1/4cup(53g)cannedcorn

1smallwhitepotato

Cookanddicechicken.Draincannedcorn.Peel,boil,anddicepotato.Putallingredients into a blender and pulverize until smooth. Pushmixture through asievetoremoveanylumpsorskinfromthecorn.Addatouchofbreastmilkorformulaifdesiredtogetacreamyconsistency.



LovelyLittlePastaSoup

Pastina literallymeans “little pasta,” and is commonlyused in soups.Thisrecipewill easily adapt toyourbaby’s age and tastes.Try addingBrightEyesMashedCarrots (page58),DreamyCreamySpinach (page83), or tiny bits ofbroccoli,chicken,orturkey.

11/2cups(355ml)low-sodiumchickenbroth

2(22g)tablespoonsuncookedpastina

STOVETOPMETHOD:Bringbrothtoagentleboilandaddpastina.Cook,stirringfrequently,7or8minutesoruntilpastinaiscooked.Servewarm.

This recipe,covered tightly,will last for2 to3days in the refrigerator.Toreheat,justaddabitofwater.



LovelyLittlePastaSoup

ChickenwithSweetPotatoes

Chicken purée has a better texturewhen blendedwith a root vegetable. If

youdon’thavesweetpotatoesonhand,thefleshofawhitepotatowillproducesimilarresults.


1smallsweetpotato

Cookanddicechicken.Peel,boil,anddicepotato.Putallingredientsintoablender and pulverize until smooth. Add a touch of breastmilk or formula ifdesiredtogetacreamyconsistency.

Thisrecipe,coveredtightly,willlast2to3daysintherefrigerator.



PracticePoultrySafety!

Whenbuyingfreshchickenorturkey,thepackageshouldfeelcoldandhaveasell-bydateofseveraldaysbeyondthepurchasedate.Makethegrocerystoreyourlaststopbeforegoinghome.Oncehome,immediatelyputthechickeninarefrigeratorthatmaintainsatemperatureof40°F(4°C).Usethepoultrywithin1or2daysorfreezeat0°F(−18°C).Wholechickenandroundchickenandturkeycanbefrozenuptoonemonth,ifwellwrapped.Follow instructions on the package about how to handle the chickenduring

preparation. For safety, tenderness, and doneness, cook a whole chicken to180°F(82°C).Useafoodthermometerandinsertitintothethighorthickestpartofthemeat.Whenmakingpoultrydishesusinggroundchickenorturkey,besurethemeat

isthoroughlycooked,withnoredorpinkshowing.Ameatthermometershould

registerat170°F(77°C).

HighchairHauteChickenwithPeaches

Asyourbabybecomesused to“solid”food,youcanmake thispuréeabit

chunkier to encourage chewing. This recipe is also delicious with NaturallySweetApricotPurée(page56).


2tablespoons(28g)fuzzyPeachPurée(page48)

Cookanddicechicken.Putallingredientsintoablenderandpulverizeuntilsmooth. Add a touch of breast milk or formula if desired to get a creamyconsistency.



DreamyCreamySpinach

Youcanusechopped,frozenspinachinthisrecipetosavetime.Anddon’t

forgettoalwaysuseunsaltedbutter!

1/2cup(80g)thawed,drained,andchoppedfrozenspinach

1tablespoon(14g)unsaltedbutter


Placeallcontentsinblenderandpuréeuntilcreamy.

Thisrecipe,coveredtightly,willlast2daysintherefrigerator.



BroccoliAuGratin

Broccoli isanutrient-densevegetable.Onecup(71g)ofbroccoliprovides

asmuchvitaminCasanorange,andit’salsoagoodsourceoffiberandfolate.

1cup(71g)smallbroccoliflorets

1/4cup(60ml)water

1/4cup(30g)gratedmildcheddarcheese

1tablespoon(7g)plainbreadcrumbs

MICROWAVEMETHOD:Microwavebroccoli inwater for2minutesoruntilsoft.Addcheese.Mashwithforkandsprinklewithbreadcrumbs.



ChickenintheGrass

Trymaking this recipewith thedarkmeatof thechicken. Ithasmore than

twicetheironasthewhitemeat.


1/4cup(55g)dreamycreamySpinach(page83)

MICROWAVEMETHOD:Cookanddicechicken.Inasmallmicrowave-safebowl,warmthechickenandspinachfor15seconds.Mashtogether.Ifyou’dlike,servewithsteamedcouscousonthesideormixedin.



SweetPotatoandCauliflowerPurée

A baby’s eating habits are naturally erratic, so keep in mind your goal is

simplytointroduceyourbabytonewflavorsandtextures.Recipesinthisbookcanbeeasilyscaledupordownforthatreason—inmanycases,likethisone,theratioisasimple1:1foringredients.

1tablespoon(15g)ohSoSweetPotatoPurée(page34)

1tablespoon(15g)incrediblecauliflowerPurée(page75)

Mashtogetheringredientsandserve.Addatouchofbreastmilkorformula

ifdesiredtogetacreamyconsistency.



SummertimePuréedBananawithPapaya

This is a quick and easy no-cook recipe that’s packed with nutrition.

Remember, for best results, make no-cook purées just before you’re ready toservethem.

1/2small,ripebanana

1/4small,ripepapaya(about1/4cup,or35g)

Mashtogetherthebananaandpapayafleshandserve.



It’saBird!It’saPlane!It’sSuperPapaya!

PapayaisanexcellentsourceofpotassiumandvitaminsAandC.Italso

contains a protein-digesting enzyme that is used as a remedy forindigestion.

NaturallyNutritiousCantaloupeandPearPurée

Cantaloupe is a rich source of vitamins A and C, while pears are a good

source of both copper and fiber. Just keep inmind that puréedmelon doesn’tfreezewell,sousethisrecipewithinadayortwo.

1slice(1/4-inchor6mm)ripecantaloupe

2tablespoons(28ml)pearnectar

1tablespoon(15g)SweetPearPurée(page29)

Blendthecantaloupeinablenderwiththepearnectar.CombinecantaloupemixturewithSweetPearPuréeandserve.



AnyWayYouPleaseChickenwithPeas

Youcaneasilyadjusttheconsistencyofthisrecipebymodifyingthesizeof

thechoppedchicken. Ifyou’dprefer theconsistencyofapurée,whip togetherbothingredientsinablender.

1smallskinless,bonelesschickentender

2tablespoons(28g)LuckyPeas,LuckyMe!(page79)

Cookandfinelydicechicken.Combinewithpeasandservewarm.



TropicalChickenandPapayaPurée

This puréemakes a nice lunch or dinner option for baby. Frozen chicken

tendersshouldbeapantrystaple.Theycookwithin15minutes,andthey’rejusttherightsizeforababy.

1smallskinless,bonelesschickentender

2tablespoons(28g)SummertimePuréedBananawithPapaya(page85)

Cook and finely dice chicken.Combine ingredients in a blender and servewarm.



GrowingStrongBeefandPotatoPurée

At thisage,babiesbecome lesssatisfiedwith thestandardmenuofgrains,

fruit,andvegetables,sobeefcanprovideanourishing,high-proteinmeal.Beefisalsoanexcellentsourceofiron.

2ounces(55g)cookedgroundbeef(donotaddsaltoroil)

2tablespoons(28g)ohSoSweetPotatoPurée(page34)


Place all ingredients in a blender. Purée, adding breastmilk or formula toachievedesiredconsistency.



StartSlowwithMeat

Meat has a very different taste and texture than what your baby hasbecomeusedto,soit’snormalthatinfantsareslowtoadoptmeatprotein.Beginwithonetablespoon(15g)servings.Ifyourbabyacceptsthisservingsize,increasetheportionaccordingtohisappetite.

BeefandCarrotPurée

Ifyourbabymakesafunnyfacewhenhe tries thisfor thefirst time,don’t

stopfeedinghimthefoodcompletely.Hemightbereactingtothenewtexture,nottheflavor.

2ounces(55g)cookedgroundbeef(donotaddsaltoroil)

1tablespoon(15ml)low-sodiumbeeforchickenbroth

2tablespoons(28g)Brighteyesmashedcarrots(page58)

2teaspoonsplainyogurt

Combine all ingredients in a blender and purée to desired consistency.Microwavepuréefor10to15secondsoruntilwarm.


EACH SERVINGCONTAINS: 43.6 calories; 2.8 g total fat; 1.2 gramssaturatedfat;13.4mgcholesterol;27.7mgsodium;0.6gcarbohydrates;0.1gdietary fiber;3.8gprotein;7.4mgcalcium;0.4mg iron;168.3 IUvitaminA;and0.0mgvitaminC.

CreamyTurkeyandSpinach

This recipe can be assembled quickly using leftovers. If you don’t have

cooked turkey, skinless, boneless cooked chicken or leftover ground beefwillworknicelytoo.

2ounces(55g)cookedturkey

2tablespoons(28g)dreamycreamySpinach(page83)

2tablespoons(28ml)breastmilkorformula

Dice cooked turkey. Combine with other ingredients in a blender. Servewarm.


EACHSERVING(ifusingbreastmilk)CONTAINS:52.0calories;3.2gtotal fat; 1.3 grams saturated fat; 18.3mg cholesterol; 30.5mg sodium; 1.2 gcarbohydrates;0.1gdietaryfiber;4.2gprotein;15.9mgcalcium;0.4mgiron;

320.3IUvitaminA;and0.7mgvitaminC.

NATURALLYNOURISHINGBITES:

RECIPESFORTENMONTHS

Attenmonthsofage,yourbaby’sdietwillstarttoresembletherestofthefamily’s. She will eat three to four small meals a day and continue to makeprogress inself-feeding,butshemaynotbeable touseaspoonindependentlyuntilafterherfirstbirthday.Untilthen,fillthespoonandhelpherguideittohermouth.Talktoyourbabywhilefeedingher,andtellherthenameandthecolorsofthefoodonherplate.She’ssuretoloveit(andyou)!


Herearesomeusefultipstokeepinmindforfeedingtime:Alwaysstrapyourbabyinahighchairwhileheiseatingandwatchyourbaby the whole time he is eating and drinking. As babies grow, theydevelopanamazingabilitytowiggleoutofhighchairs.

The intake from onemeal to the nextmay vary dramatically. Over thecourse of a day, your baby will eat what he needs.Make sure he canchoosefromavarietyofwholesomefoods.

Encourageyourbabytodrinkfromacuptohelpdevelopcoordinationandfosterindependence.

Eachday,offerupto1/3cup(85g)fruitand1/3cup(85g)peeledsoft-cookedvegetables rich invitaminsA,B,andC,suchascarrots,beans,

andkiwi.(See“AllAbout:Vitamins”onpage192.)Offer 1 to 4 tablespoons (15 to 55 g) of legumes such as split peas orlentilsperday.

Offer1to4tablespoons(15to55g)ofriceornoodlesperday.

NEWBITESFORYOURTEN-MONTH-OLDWhileyoushouldcontinuefeedingyourbabybreastmilkorformula, three

tofourtimesaday(20to32ounces[570to950ml]total),attenmonths,youcanmaketheseadditionstoyourbaby’sdiet:

ScramblingforMoreEggandCheese

Theeggisanutritionpowerhouse.Oneegghasthirteenessentialnutrients,

mostofwhichareintheyolk.Rememberthatbabiesthisagearenotsupposedtoeateggwhites,onlytheyolks.

1teaspoonoilorbutter

1eggyolk

1tablespoon(15ml)breastmilk,formula,orwater

1tablespoon(7g)gratedSwisscheese

STOVETOPMETHOD:Heat the oil in a small frying pan overmediumheat.Inabowl,whisktogethertheeggyolk;breastmilk,formula,orwater;andcheese.Pour into the fryingpanand stiruntil cooked throughcompletely.Cutintothinstripsorpiecesandservewarm.

YIELD:1babyserving,or1/4cup(55g)

EACHSERVINGCONTAINS:125.5calories;10.9g totalfat;5.7gramssaturatedfat;228.2mgcholesterol;25.8mgsodium;1.9gcarbohydrates;0.0gdietaryfiber;4.6gprotein;101.9mgcalcium;0.5mgiron;486.1IUvitaminA;and0.8mgvitaminC.

GottaLove’emLentils

Carrots,celery,andpotatoesmayalsobecookedtogetherwiththelentilsand

mashed.Leftovercookedlentilscanbefrozeninsmallbatches.

1/2cup(100g)cookedbrownlentils

Cook lentils according to package directions. Mash with a fork and add

unsaltedbutterifdesired.



YummyRecipeTip:LendaNewFlavortoYourLentils

Foranewtwist,servelentilswithcookedcarrots,celery,rice,potatoes,bananas,avocados,orpuréedapricots.

LentilandBananaMash

Brownlentilsaremildtasting,andifyouovercookthemandtheygetmushy,

don’tworry.Thesofter the lentilsare, thebetter theyworkwhenmakingbabyfood.Youcanalsotryredorgreenlentilsifyourbabydoesn’tliketheflavorofthebrownvariety.

2tablespoons(25g)cookedbrownlentils

2tablespoons(28g)mashedripebanana

Cook lentils according to package directions.Mash the lentils and bananatogether.Warmgentlyoverlowheat,ifdesired.



Crib-Rockin’LentilRoast

This dish is also tasty with just lentils, sweet potato, and carrots mashed

togetherwithbutter(holdtheeggsandjuice).

1teaspoonoilorbutter


1/4sweetpotato,peeled,cooked,andmashed

3babycarrots,cookedandmashed


2eggyolks,beaten

1/4cup(60ml)applejuice

OVENMETHOD:Preheattheovento350°F(180°C,gasmark4).Greaseasmall ovenproof dish with oil or butter. In a small bowl, mix together thepreparedlentils,potato,carrots,andbutter.Inanotherbowl,whisktheeggyolksandapplejuice.Blendwiththelentilmix.Pourintothebakingdish,cover,andbakeinawaterbath30to45minutes.(Awaterbathisjustaroastingpanthathas been filledwith 11/2 to 2 inches [38 to 50mm] of water. The hot waterprovides a constant heat source and ensures even cooking. Place your bakingdish into thewater-filled roastingpanand thenput thepan into theoven.)Letcoolbeforeserving.Divideanyunusedleftoversintosmallportionsandfreeze.



CookUpaPot,UseItAllWeek!

Tosavetimewhenmakingmealsthatcallforlentils,splitpeas,orotherdry

beans,cookone-quarterofapound(about1/2cup,or95gdry)andkeepthemintherefrigeratoruntilyou’rereadytousethem.They’lllastthreetofourdaysinatightlysealedcontainer.Ifyourbabydoesn’tfinishwhatyou’vemade,usethemyourself! Whip them up in a food processor for a nutritious lentil hummusspreadorputthemingreensalads,sandwiches,orwraps.

NaturallyNutritiousLentilMash

Lentilsarealegume,orbean,andthey’reaninexpensivesourceofprotein.

Whilenotallbeansarethesameintermsofproteinquality,lentilsareamongthebestforbabytoenjoy.


1smallpotato,peeled,cubedandcooked

4babycarrots,slicedandcooked

1smallstalkcelery,slicedandcooked

1tablespoon(14g)unsaltedbutter,softened

Place the prepared lentils, potato, carrots, and celery in a bowl. Add thebutterandmashwithafork.Dividetheleftoversintosmallportionsandfreeze,ifyouwish.Servelukewarm.



Finger-Lickin’GoodLentilswithPotatoandCheese

ThisrecipealsoworkswellwithmildCheddar,Jarlsberg,orEdamcheeses.

Jarlsbergisalsocalled“BabySwiss,”andEdamisabitlikeGouda.

2tablespoons(25g)cookedlentils

1smallcookedpotato


MICROWAVEMETHOD: Mash the cooked lentils and potato and mixtogether. Place in a microwave-safe dish and sprinkle with the cheese.Microwaveonmediumuntilwarmed through, less than60seconds.Cool, stir,andcheckfoodtemperaturebeforeserving.



DreamyGreenBeans

Greenbeansarearichsourceofprotein,fiber,andcomplexcarbohydrates.

They’realsocalledstringbeansorsnapbeans,sobeonthelookoutforallthreeguises.

4greenbeans



1tablespoon(15g)creamcheese

MICROWAVEMETHOD:Trim,quarter,andcookthegreenbeans.Placeallingredientsintoablenderandliquefy.Warminmicrowavefor15secondsorserveatroomtemperature.



Wahooo!SplitPeaStew

Split peas are just the dried version of themodern-day garden pea, cut in

half.Theyareagoodsourceoffiber,protein,folate,andpotassium.

1smallcookedpotato

1smallcookedcarrot

1/2cup(55g)cookedsplitgreenpeas

Peelandcubethecookedpotato.Peelandchopthecookedcarrot.Mashthecookedsplitgreenpeas,potato,andcarrotandaddbutter,ifdesired.Divideanyleftoverstewintosmallportionsandfreeze.


EACH SERVINGCONTAINS: 95.9 calories; 0.2 g total fat; 0.0 gramssaturatedfat;0.0mgcholesterol;13.2mgsodium;20.3gcarbohydrates;4.0g

dietaryfiber;3.9gprotein;11.8mgcalcium;0.7mgiron;2614.0IUvitaminA;and8.5mgvitaminC.

ADozenHealthyFingerFoods

Running out of ideas for healthy bites your baby can enjoy? Try some ofthese:

CookednoodlesormacaroniCookedsweetpotatochunks(orothervegetables)CrackersorgrahamcrackersFreshgratedcarrotsandapplesGrilledcheeseontoastcutintosmallquartersLightlycookedapplewedgesPancakesorwafflesSmallpiecesofcookedtofuSoftavocadopiecesToastwithbutterormashedbananasUnsweeteneddrycerealwithoutnuts,honey,ordriedfruitWedgesofsoft,ripefruit

CreamyApricotParfait

Forathinnerresult,addabitmorefruitpuréetothisrecipe.Uselesspuréeif

youwant a thicker consistency. Ifyoumixallof the ingredients together,youcanusethisrecipeasaspreadontoast,bagels,waffles,crackers,orevenmixedintobrownrice!



1tablespoon(15g)NaturallySweetApricotPurée(page56)

Mixthecreamcheeseandyogurtwellwithaforkand topwith theapricotpurée.



SteamedCauliflowerwithSwiss

Thisrecipeispurecomfortfood.Experimentwithdifferentcheesestofind

yourbaby’sfavorite.

3cauliflowerflorets


1tablespoon(8g)shreddedSwisscheese

MICROWAVEMETHOD:Placethecauliflowerinasmallglassbowlwiththewater.Coverandmicrowaveonhigh1to2minutesoruntilsoft.Transfertoaplate,letcoolslightly,andcutintosmallpiecesormashlightly.Sprinklewiththecheese.

STOVETOPMETHOD: Place the cauliflower in a steamer basket withwaterandsteam5minutesoruntilsoft.Transfertoaplate,letcoolslightly,andcutintosmallpiecesormashlightly.Sprinklewiththecheese.



YummyFoodTip:MixItUp!

Insteadoftheapricotpuréeinthisrecipe,try1/4mashedbanana,ripemashedpeach,or1tablespoon(15g)NoCookPrunePurée(page47).

Tofu,Cheese,andScrambledEggYolks

Tofuislowinsaturatedfatsandhasnocholesterol,preservatives,coloring,

oradditives.Silkentofuwilllastfivetosevendaysintherefrigerator.

2tablespoons(30g)silkentofu

2eggyolks


1/2teaspoonunsaltedbutter

2 tablespoons (16g) shredded cheddar,provolone, oranyother cheeseonhand

STOVETOPMETHOD:Place the tofu,eggyolks,andwater inablenderandprocess for 3 seconds.Melt thebutter in a small fryingpanovermediumheat.Pourthetofu-eggmixintothefryingpan.Stirinthecheeseandscrambleuntilthemixtureiscookedthrough.


EACH SERVING (if using cheddar) CONTAINS: 81.3 calories; 6.1 gtotal fat;2.5gramssaturatedfat;213.5mgcholesterol;63.2mgsodium;1.0gcarbohydrates;0.3gdietaryfiber;5.4gprotein;56.8mgcalcium;0.6mgiron;328.5IUvitaminA;and0.0mgvitaminC.

Top-NotchTofuandApricotPurée

Tofuisaprotein-richfoodmadefromthecurdsofsoybeanmilk.It’salsoa

good source of both iron andmanganese. This purée is delicious servedwithcookedbrownriceorBasmatirice.

1/4cup(60g)silkentofu

1/4cup(55g)NaturallySweetApricotPurée(page56)

Place the tofuandNaturallySweetApricotPurée inablenderandprocessuntilsmooth.



Tofu:What’sItAllAbout?

Tofu,oneofthemorecommonsoyproducts,isrichinproteinandcontains

alleightessentialaminoacids.Agoodsourceofcalcium(whenfortified),tofualsosuppliessufficientamountsofcholineandvitaminE.Itissoft,veryeasilydigested,andanexcellentfoodforbabies.Likeyogurtorcottagecheese,tofuisreadytoeatandrequiresnopreparation.

It’s versatile and can be steamed, microwaved, broiled, sautéed, toasted, orbaked.Tofucanalsobesliced,cubed,mashed,puréed,frozen,dried,orblended.Tostoretofu,placeitinacleancontainerwithsomefreshwaterandstoreitintherefrigerator.Ifthewaterischangedeveryday,itwillkeepforaweek.Silken,softtofudoesnotcomeinwater.Followthedirectionsonthepackageforhowtostoreit.

Hand-in-HandCabbageandApple

Cabbageandapplegotogetherlikecookiesandmilk.Gala,Fuji,andRome

appleswillallworkwellinthisrecipe,butfeelfreetousewhateveryouhaveorfindavailable.

1apple

1cup(70g)finelyshreddedcabbage

1/3cup(80ml)water

STOVETOPMETHOD: Peel, core, and cut apple intowedges. Place theapple,cabbage,andwaterinasmallsaucepanovermediumheat.Slowlybringtoasimmer,cover,andcook5minutesuntilthecabbageandapplearesoft.Addmorewater,ifneeded.Lightlymashandaddbutterifdesired.



FiveLittleFingerSandwiches

Little sandwichesmake the perfectmeal or snack.Plus, theydon’t require

cooking,just“assembly.”

Herearesomefavoritecombos:

Creamcheeseandjam

Mashedbananaandmaplesyrup

Gratedcarrotandcreamcheese

Shreddedcheeseandmashedavocado

Refriedbeansandmashedavocado

Choose filling and assemble. Remove the crust from the bread, cut thesandwichintosmallpieces,orcutoutwithcookiecutters.

Cabbage:GoodforBabyBudget

Cabbage(bothredandSavoy)ishighincalcium,vitaminC,andfolate.Buy the smallest cabbage you can find—a one-pound (455 g) head ofcabbage—goes a long way! Remaining cabbage can be used in adultcoleslaw,stir-fries,andsoups.

Hand-in-HandCabbageandApple(topleft)andFiveFingerSandwiches(foreground)

BubbleandSqueak

Bubble and Squeak is a traditional English meal. With the exception of

coleslawandcornedbeefandcabbageonSt.Patrick’sDay,cabbageisnot toopopularinAmerica,butit’sashame!Itmakesahealthyanddeliciousmealforbaby and a great side dish for the whole family. Be sure to finely grate thecabbageforbestresults.

2smallredpotatoes

1/4leek

1/2cup(35g)finelygratedcabbage

3/4cup(175ml)water

2tablespoons(28g)unsaltedbutter

STOVETOPMETHOD:Peelanddicepotatoes.Washandfinelychoptheleak. Place the potato, cabbage, leek, and water in a medium saucepan overmedium-high heat. Bring to a boil, reduce the heat, cover, and simmer 20minutes; add water if needed.When the potato and cabbage are soft and thewaterisalmostabsorbed,addthebutterandmash.



RedLight,GreenLightBellPepperandBeans

Thisbrightlycoloreddishisoneyourbabywilllove.Talkaboutcolorswhen

youfeedher.

6greenbeans

1/4smallredbellpepper

STOVETOPMETHOD:Cutbeansandpepperintothinstrips,makingsuretoremoveanyseedsfromthepepper.Place thevegetables inasteamerbasketandsteamuntilsoft.Coolandserveasfingerfood.



RoastingRedBellPeppers

All bell peppers are good sources of vitaminC, but red bell peppers havetwiceasmuchvitaminCasgreenpeppers.Foryourbaby,puréeroastedpepperswithalittlebreastmilkorformulaforadeliciousmeal.Here’saquickhow-to:

1.Preheatthebroiler.Inthemeantime,washthepeppersandcutinhalf(donotremovestemsandseeds).

2.Placepeppers,cutsidedown,onabakingsheetcoveredwithapieceoftinfoil, 3 inches (7.5 cm) below the broiler. Broil until the halves areblackened.

3. Carefully remove and place peppers in a sealed plastic bag for 15minutes.Removetheskin,stems,andseeds(theyshouldslipoffeasily)and cut into strips or purée. Use any leftovers on pizza or in pasta orsandwiches.

VeggieswithTofu

Thismeal can be poured into baby’s sippy cup if he’d prefer to drink his

veggies.Justmakesureallingredientsarewhippedintoasmoothliquid.

1/4cup(56g)peeledanddicedsweetpotato

3smallcarrots,peeledanddiced




1/4cup(60g)silkentofu

MICROWAVE METHOD: Place sweet potatoes and carrots in amicrowavesafebowlwithwater.Coverandmicrowavefor2minutes.Transfervegetablesandliquidtoblenderwithbutterandbreastmilkorformula.Cuttofuintosmallpiecesandadd.Liquefy,letcool,andserve.



SweetApple“Cream”

Thisisasweetandnaturaldessertforyourlittleone.Ifyoudon’thaveapple

juiceconcentrate,tryorangejuiceconcentrateforanorange“cream.”

1/4cup(60g)creamcheese

2tablespoons(36g)frozenapplejuiceconcentrate

Placethecheeseandjuiceconcentrateintoblenderandwhipuntilcreamy.

YIELD:1babyserving

EACHSERVINGCONTAINS:258.4calories;19.8gtotalfat;11.2gramssaturatedfat;63.8mgcholesterol;186.2mgsodium;16.7gcarbohydrates;0.0gdietaryfiber;3.4gprotein;56.8mgcalcium;0.2mgiron;733.3IUvitaminA;

and0.0mgvitaminC.

TofuBananaExtravaganza

Tofuisacanvasforjustaboutanyingredient.Experimentwithdifferentfruit

andtofucombinationstoseewhatyourbabylikesbest.

4ounces(120g)firmtofu

1/2ripebanana

Puréeallingredientsinablenderuntilafluffytextureisachieved.Servebyspoonorspreadontoastfortoddlers.



WeeOne’sKiwi

Kiwidoesnotneedtobecooked,anditshouldnotneedtobeseeded.Itis

typicallyintroducedtobabyatanagewhenshecanmanageabitoftexture.

1ripekiwi

1/4 cup (55g)MightyMouthfulRiceCerealorprepared iron-fortifiedricecereal

Peel ripe kiwi. Purée or mash with a fork and add cereal to thicken andachieveasmoothyetthinconsistency.


EACHSERVING(usingMightyMouthfulricecereal)CONTAINS:57.7calories; 1.3 g total fat; 0.7 grams saturated fat; 3.3mg cholesterol; 14.9mgsodium; 10.6 g carbohydrates; 1.2 g dietary fiber; 1.6 g protein; 84.6 mgcalcium;3.8mgiron;64.6IUvitaminA;and35.6mgvitaminC.

TheSkinnyonSoyProducts

Protein-rich soy foods are also good sources of iron, calcium, and zinc,making them a staple ofmany vegetarian diets.Here’s how tomake sense ofsomecommonsoyproducts:

Tofu:Soybeancurd,madebyaddingnigari(evaporatedseawater)tosoymilk,similartothecurd-makingprocessofcheese

Silkentofu:MorefinelytexturedthanregulartofuSoynutbutter:Aspreadmadefromroasted,groundsoybeans,similartopeanutbutter

Soyoil:CookingoilmadefrompressedsoybeansTempeh:Acakemadefromfermentedsoybeanswithanuttyflavorandfirmtexture

Miso:Fermented soybeanpaste,dissolved inwaterasabase for soups(lightermisoislessstronglyflavoredthandarkervarieties.)

Texturedvegetableprotein(TVP):Madefromsoybeanflourandusedasameatsubstitute

WeeOne’sKiwi

HamandCheesePastina,Please

Meathasaverydifferenttexturethanfruitorvegetables,sobepatientwhen

feedingbabynewproteins.Eventually,yourlittleonewillexceptthem.

1ounce(28g)cookedham

1/4cup(44g)cookedpastina

2tablespoons(14g)shreddedcheesesuchasmozzarellaorSwiss

MICROWAVEMETHOD: Finely dice the ham. Combine ham, pastina,and cheese in a microwave-safe dish. Cook on high for 30 seconds. Removefrommicrowaveandstiruntilcheeseismelted.Servelukewarm.



Ga-GaGrahamCrackersandYogurt

Thisrecipestrikestheperfectbalancebetweenflavorandtexture.Cinnamon

grahamcrackersareanicealternativetoplain.

2unsweetenedgrahamcrackers

2tablespoons(30g)plainyogurt

2tablespoons(28g)mashedbanana

Finely crumble the graham crackers in a small bowl. Add the yogurt andmashedbanana.Mixtogetherandserve.



MakeYourOwnYogurtCheese—It’sEasy!

Yogurtcheeseisplainyogurtthathasbeendrainedofitswheysoitstextureresembles cream cheese. Tomake yogurt cheese, line a colanderwith severallayersofcleancheesecloth(oruseayogurtdrainer,asmallsievewithamuslinliner).Fill thecolanderwithpasteurizedwhole-milkyogurt.Placethecolanderinacontainerthatwillcatchthewhey,leavingatleast11/2inches(3.5cm)fortheliquidtodrainoff.Coverandrefrigerate8to12hours.Usethecheeseasasubstituteforsourcreamorcreamcheese.Anddon’tthrowoutthewhey!Itcanbeaddedtosoups,stews,orsmoothies.

WHOLESOMEMEALSFORAHAPPYHEADSTART:

RECIPESFORELEVENMONTHS

At elevenmonthsof age,yourbaby isnearlya toddler, andhemight start

gettingabitfussyaboutwhat’sonhisplate.Butpickyeaterstendtotrythingsthat their friends are eating, sowhen the going gets rough, call yourmommyfriends, have them bring their little ones over for lunch, and serve some newrecipes from this section.Yourchildmight see theotherchildrenenjoying thelunchyoupreparedandbegincleaninghisplate,too!


Herearesomeusefultipstokeepinmindforfeedingtime.Dothefollowingeachday:

Offer two to four servings of cereal, whole-grain breads, muffins,crackers, rice (preferablybrown),cookedgrains,orpasta.Eachservingshouldbeabout1/4ofanadultserving,suchas:1/4pieceofbread,1/4smallmuffin, 1/4 cup (55 g) cooked or cold cereal, or 1/4 cup (55 g)cookedriceorpasta.

Givethreeservingsof1to2tablespoons(15to28g)eachoffruitsandvegetables.Varythefruitsandvegetablesintroducedduringthepastfivemonths, so your baby will get all the necessary vitamins. (See “AllAbout:Vitamins”onpage192and“AllAbout:Minerals”onpage195.)

Inadditiontobreastmilkorformula,serveyogurt,cottagecheese,creamcheese,andricotta(2to4tablespoons[30to60g],orothercheeses(1/2to3/4ounces[15to22g]).

Give two servings (2 ounces [55 g total]) of protein, such as egg yolk,tofu, poultry, beans, and legumes. (See “All About: Proteins” on page186.)

NEWBITESFORYOURELEVEN-MONTH-OLDAsyourbabyapproacheshiseleventhmonth,mostofhisnutritionshouldbe

coming from solids, and at this time, your little one has been exposed to avarietyof foodsandknowswhathe likesanddislikes.At elevenmonths,youcanmaketheseadditionstoyourbaby’sdiet:

WhiteBeanswithDreamyCreamySpinach

Thesmooth textureofwhitebeansgoesperfectlywithhomemadecreamed

spinach,andtogether,theyprovidelotsofcalciumandvitaminAforbaby.

1/4cup(45g)cookedwhitebeans(homemadeorcannedandunsalted)

1/4cup(55g)dreamycreamySpinach(page83)

Mash beans with a fork. Add creamed spinach and mix well. Warm inmicrowaveandserve.

Thisrecipe,coveredtightly,willlastfor1to2daysintherefrigerator.



Baby’sFavoriteBroccoliandBeans

Preparingdriedbeanscantakealongtime,sodon’tbeafraidtojustopena

canofbeansifyou’recrunchedfortime.Theyarejustasnutritiousastheirdriedcounterparts.

2 tablespoons (23 g) cooked white beans (homemade or canned andunsalted)

1smallbroccolifloret,steamed


STOVETOPMETHOD:Gentlywarmthebeans inasmallsaucepanoverlowheat,addingsomeofthecookingliquidfromthebeansifnecessary.Addthebroccoliandbutterandmashwithafork.

Thisrecipe,coveredtightly,willlastfor1to2daysintherefrigerator.

YIELD:1babyserving,or3tablespoons(about45g)


RecipeVariationTip

Foranewtwistonthisrecipe,trymashingthebeanswith2tablespoons(28g)cookedandmashedcarrots,potatoes,sweetpotatoes,zucchini,othersquash,or

avocados.

BlackBeans,Avocado,andYogurt,OhMy!

Thisisayummycombinationservedwarmorcold.Iftheskinsofthebeans

separateintheblender,pourthemixturethroughastraineranddiscardtheskinsthatremain.

1/4cup(43g)blackbeans(homemadeorcanned)

1/4avocado

1/4cup(60g)plainyogurt

2teaspoonsvegetableoil

Placeallingredientsintoablenderandpurée.

YIELD:2babyservings,1/4cup(55to60g)each

EACHSERVINGCONTAINS: 109.7 calories; 7.8 g total fat; 1.8 gramssaturated fat; 4.2mg cholesterol; 25.6mg sodium; 7.6 g carbohydrates; 2.7 gdietary fiber;3.4gprotein;58.4mgcalcium;0.5mg iron;71.1 IUvitaminA;and1.8mgvitaminC.

BlackBeansandRice,SoundsNice

Serve thiswith a 1-tablespoon (15 g) side ofmashedOhSoSweet Potato

Purée(page34)orReady,Set,GoAvocadoPurée(page30).

1tablespoon(11g)cookedblackbeans(homemadeorcanned)

1tablespoon(10g)cookedrice

1teaspoonplainyogurt

1tablespoon(7g)gratedcheddarcheese

MICROWAVEMETHOD: Warm the beans and rice in a small coveredmicrowave-safedishfor10to20seconds.Addbreastmilk,formula,orcookingliquid(ifneeded)andmashwithafork.Topthebeansandricewiththeyogurtandcheese.

YIELD:1babyserving,or1/4cup(about55g)

EACH SERVING (if using no optional ingredients) CONTAINS: 40.3calories; 0.6 g total fat; 0.4 grams saturated fat; 1.9mg cholesterol; 59.4mgsodium;5.3gcarbohydrates;1.1gdietaryfiber;3.3gprotein;40.6mgcalcium;0.4mgiron;55.1IUvitaminA;and0.0mgvitaminC.

PrettyPleasePeruvianBeanPurée

Lima beans are sometimes called butter beans because of their buttery

texture.Ifyoudon’thavelimabeansonhand,tryblackbeansornavybeans.

1/2smallleek,bulbonly


1/4cup(43g)cannedlimabeanswithabout1tablespoon(15ml)liquid

STOVETOPMETHOD:Wash and finely slice the bulb of leak.Melt thebutter in a small fryingpanovermediumheat.Add the leek and sauté 3 to 5minutes, or until tender. Stir in the lima beans and liquid and heat through.Transfer to a small bowl and mash. (For a smoother consistency, purée inblender20seconds.)


EACHSERVINGCONTAINS:159.5calories;11.2g total fat;8.1grams

saturated fat;30.0mgcholesterol;3.5mgsodium;11.0gcarbohydrates;3.7gdietaryfiber;3.8gprotein;19.4mgcalcium;1.4mgiron;763.9IUvitaminA;and5.7mgvitaminC.

ScrumptiousScrambledEggYolkwithCottageCheese

Considerservingthisrecipewithsomeskinlessapplequarters.Lightlydust

thefruitwithabitofcinnamonforanewflavorsensation!

1tablespoon(14g)wholemilkcottagecheese

1eggyolk

1teaspoonoliveoil

STOVETOPMETHOD:Mix the cottage cheese and egg yolk in a smallcupandbeatwellwitha fork.Heat theoil in a fryingpanovermediumheat.Addtheegg-cheesemixtureandscrambleuntiltheeggiswellcooked.


EACHSERVINGCONTAINS: 110.9 calories; 9.8 g total fat; 2.7 gramssaturatedfat;212.9mgcholesterol;63.2mgsodium;1.4gcarbohydrates;0.0gdietaryfiber;4.2gprotein;31.9mgcalcium;0.5mgiron;270.1IUvitaminA;and0.0mgvitaminC.

RefriedBeanswithCheddarCheese

Theoliveoil in this recipeprovidesaddedcalories foryourgrowingbaby.

Considerservingwithasideofmashedavocado.

2tablespoons(32g)cannedfull-fatrefriedbeans

1tablespoon(7g)gratedcheddarcheese

1/2teaspoonoliveoil

2teaspoonssourcream

STOVETOPMETHOD:Inasmallfryingpanovermediumheat,combinethe beans, cheese, and oil. Cook until themixture is warm and the cheese ismelted.Topwithsourcream.



SuperSillyFusilliwithZucchiniandCarrots

Kidslovepasta,andpastaandvegetablesgowelltogether.Thecombinations

areendless,andyoucanexperimentwithdifferenttypesandsizesofpastaandavarietyofvegetablestodiscoveryourbaby’sfavorite.

1/4smallzucchini

2babycarrots

1/2cup(70g)cookedwholewheatfusilli(corkscrew)pasta

1/4cup(25g)gratedParmesanorPecorinoRomanocheese

MICROWAVEMETHOD:Trimandchopzucchiniandchopcarrots.Cookzucchiniandcarrotsinsmallamountofwaterfor2minutes.Drainandaddthevegetablestothecookedpastaalongwiththecheese.Stirwell.



SuperSillyFusilliwithZucchiniandCarrots

Baby’sFirstRaisinPurée

This very sweet purée is made with dark, seedless raisins. Commerciallygrownraisinsaresometimestreatedwithsulfitestoextendtheirshelflife,sobuyorganic raisins for this reason. Your baby will love their natural sweetness!Storingraisinsinanairtightcontainerandkeepingthemintherefrigeratorwillextendtheirfreshnessandpreventthemfromdryingout.

1/4cup(35g)dark,seedlessorganicraisins

1/4cup(60ml)water

MICROWAVEMETHOD:Placetheraisinsandwaterinamicrowave-safedish.Microwave on high for 40 seconds until hot.Allow to cool slightly andthen transfer to ablender andpurée30 to60 secondsuntil smooth. (Youmayneedtoscrapetheraisinsdownwithaspatula.)



Baby’sSecondRaisinPurée

This purée is made with golden, seedless raisins and is mellow and lesssweetthatBaby’sFirstRaisinPurée.Theironcontentisthesameinbothdarkandgoldenraisins.

1/4cup(35g)golden,seedlessorganicraisins

3tablespoons(45ml)hotwater

Placetheraisinsandwaterinablender.Purée1minuteuntilsmooth.(Youmayneedtoscrapetheraisinsdownwithaspatula.)



All-OccasionRaisinPurée

Raisinsareagoodsourceofironandmakeanutritioussnackforbabiesand toddlers.However,dried raisinscancausechoking; theyalsostick toteethandcancausecavities.Avoidtheseproblemsbysoakingraisinsinhotwateruntiltheybecomeplumpandsoft,thenchoporpuréethem,thinningthepuréeasneccessarywiththewatertheyweresoakedin.Puréedraisinscanbespreadoncrackers,bread,waffles,andpancakes,servedwithyogurtorcreamcheese,oraddedtomilkshakesorsmoothies.Raisinscanalsobecookedwithfoodssuchasrice,oatmealcereals,oraddedtobreadpuddingforayummytreat.

Carrot,Apple,andRaisinDelight

At this age, most babies have the dexterity and coordination to handlecookedraisins.Justbesuretheyaresoftandplumptoavoidtheriskofchoking.

1/2apple

1tablespoon(15ml)vegetableoil

1cup(122g)slicedcarrots

1/4cup(35g)raisins

1/2cup(120ml)water

STOVETOPMETHOD:Peel,core,andfinelychoptheapple.Heattheoilinamediumsaucepanoverlowheat.Addthecarrotsandsauté5minutes.Add the apple, raisins, and water; cover and simmer 10 minutes or until thecarrotsaresoft.



Yummy-in-My-TummyRaisinSmoothie

Smoothiescanbeawonderfulsourceofconcentratednutrientsandcalories.If ever your child throws a tantrum and refuses solid food, try blending herfavoritefruitsandveggiestogetherfora“savetheday”mealshecandrink!

2tablespoons(28g)Baby’sfirstraisinPurée(page112)

1/2banana

1cup(235ml)breastmilkorformula

PlacetheBaby’sFirstRaisinPurée,banana,andbreastmilkorformulainablenderandprocessuntilsmooth.


EACHSERVING (ifusingbreastmilk)CONTAINS:65.5calories;2.8gtotal fat; 1.3 grams saturated fat; 8.6 mg cholesterol; 11.3 mg sodium; 9.8 gcarbohydrates;0.5gdietaryfiber;0.9gprotein;21.9mgcalcium;0.1mgiron;140.0IUvitaminA;and4.4mgvitaminC.

LoveThoseSmoothies!

There’saniceselectionofsmoothies,shakes,andyogurtdrinksinthiscookbook. That’s because babies and toddlers sometimes have small andcapriciousappetites,andalotofnutritionfromseveralfoodgroupscanbepacked into a small, healthy drink that your child may accept. Duringteething,thesecooldrinksareoftenpreferabletosolids.

SuperSimpleCookedBeets

Thisisasimplewaytocookbeetstouseinawidevarietyofrecipes.

4smallbeets

MICROWAVE METHOD: Trim and scrub beets. Place them in amicrowave-safe bowlwith a small amount ofwater.Cover andmicrowaveonhigh15to20minutesoruntilthebeetsaresoft.Coolandslipoffthepeel.

YIELD:2babyservings,2beetseach


YouCan’tBeatBeets!

Beets,agoodsourceoffolicacid,arenaturallysweetandpleasingtobabies.Baking or roasting beets brings out their sweetness and flavor.Note that darkpurplebeetscanbemessy,sodon’tbealarmedifyourbaby’sdiapersturnred!There are other varieties available, including yellow andwhite, and they tasteeven sweeter than the red ones. All are recommended. Your babymay enjoybeets plain or lightly mashed with butter. Plain yogurt or sour cream is also

deliciouswithbeets.Beetgreensare themostnutritiouspartof thebeetplant,and they are high in potassium, beta-carotene, and folic acid. The tops an becookedandpreparedlikeothergreens,sautéed,steamed,ormicrowavedwithabitofwater.

Beet,Avocado,andPearRainbow

Thecolorsinthisdishmakeitappealingtobabies.Thepearcanbeoptionalifyourbabyprefersamoresavoryrecipe.

1/4cup(55g)peeledandmashedcookedbeets(page114)

1/4cup(55g)mashedavocado

1/4ripepear

Placethemashedbeetononesideofababybowlandthemashedavocadoontheother.Topwiththinslicesofpeeledandcoredripepear.



PerfectPolentawithCheddar

Thisisamildandsweetdishthatbabieswilllove.Madeinthemicrowave,ithasasoftconsistency.Soon,whenyourbabyisayearold,youmaybechangingfrombreastmilkorformulatowholemilk.


1tablespoon(9g)whitecornmeal

1tablespoon(7g)mildcheddarcheese

MICROWAVEMETHOD:Placethebreastmilkorformulaandcornmealinamicrowave-safebowl.Microwaveonhigh2minutes.Stirandmicrowave2minuteslongeroruntilthecornmealhasasoftpuddingconsistency.Stirwithaforkandwhipinthecheese.Letcoolslightlybeforeserving.

YIELD:3babyservings,1/4cupeach

EACHSERVING (ifusingbreastmilk)CONTAINS:40.8calories;1.5gtotal fat; 0.8 grams saturated fat; 4.5 mg cholesterol; 34.6 mg sodium; 4.6 gcarbohydrates;0.2gdietaryfiber;2.2gprotein;54.3mgcalcium;0.1mgiron;58.2IUvitaminA;and0.0mgvitaminC.

ComfortFoodForBaby

Polentaismadefromcornmeal,hasasofttexture,ablandflavor,andisa soothing meal for babies. Served with flavorful sauces, vegetables, orcheese, it’s also a satisfying and delicious food for adults. Ready-madepolentaisnowavailableinmostgrocerystores.Packedinwaterinatube,itcomes ready to slice, heat, and serve.Microwaving keeps it very moist.Whensautéedinaskillet,itbecomescrispontheoutside.

ElbowMacaroniwithPeasandParmesan

Thisisafingerfoodfavoriteforbabies.Wholewheatpastacanalsobeused.

1to2tablespoons(14to28g)butter

1/4cup(25g)gratedParmesanorPecorinoRomanocheese

1/2cup(70g)cookedelbowmacaroni

1/2cup(75g)freshor(65g)frozenpeas

STOVETOPMETHOD:Addthebutterandcheesetowarmmacaroniandpeasandstiruntilthebutterismeltedandthecheeseiswellmixed.



Itsy-BitsyApricotChickenwithCouscous

Couscous isacoarselygroundsemolinapasta. It’s likeablankcanvas thattakesontheflavorsofthefoodsyoucookitwith.

1small,skinless,bonelesschickenbreastorchickentender

1/4cup(39g)cookedcouscous

1tablespoon(15g)NaturallySweetApricotPurée(page56)

MICROWAVEMETHOD:Cookanddicechicken.Inasmall,microwave-safebowl,combineallingredients.Microwaveuntilwarmandserve.


EACHSERVINGCONTAINS: 109.4 calories; 5.1 g total fat; 1.1 grams

saturatedfat;12.5mgcholesterol;130.7mgsodium;10.3gcarbohydrates;0.7gdietaryfiber;5.3gprotein;7.4mgcalcium;0.5mgiron;90.9IUvitaminA;and0.0mgvitaminC.

Itsy-BitsyApricotChickenWithCouscous

TastyTofuandEggYolkTreat

Thismealispackedwithproteinandtastesdivine!


2tablespoons(1ounce,or28g)silkentofu

1eggyolk

1teaspoonmilk

1teaspoongratedParmesancheese

STOVETOPMETHOD:Heatthebutterinasmallfryingpanovermediumheat.Mashthetofu.Inasmallbowl,whiskthetofuandeggyolktogether.Addthemilkandcheeseandwhiskuntilwellblended.Pourintothefryingpanandscrambleuntilwelldone.

YIELD:1babyserving,or1/4cup(55g)EACHSERVINGCONTAINS:115.8calories;9.8gtotalfat;4.9gramssaturatedfat;223.6mgcholesterol;45.2mg sodium; 1.2 g carbohydrates; 0.0 g dietary fiber; 4.8 g protein; 79.5 mgcalcium;0.7mgiron;417.0IUvitaminA;and0.0mgvitaminC.

CreamCheese–PineappleFingerSandwichFun

Addvarietytothisfingersandwichbychangingthebread.EnglishmuffinsandChallahbreadaregreatchoices.


1tablespoon(15g)puréedfreshpineapple

1/2sliceoatmealbread

Whipthecreamcheesewithafork.Mixin thepineapplepuréeandspreadonthebread.Foldthebreadoverandcutintosmallpieces.

YIELD: 1 baby serving, or 1 finger sandwich EACH SERVINGCONTAINS: 93.4 calories; 5.7 g total fat; 2.9 grams saturated fat; 16.0 mgcholesterol; 127.9mg sodium; 8.8 g carbohydrates; 1.2 g dietary fiber; 2.2 gprotein;25.7mgcalcium;0.4mgiron;185.6IUvitaminA;and3.1mgvitaminC.

Pineapple-Banana-BlueberryDelight

This is a healthy and refreshing dessert. If your baby is teething, lightlyfreezethefruitbeforeservingandofferasfingerfood.Itwillsoothesoregums.

5small(1x1-inch,or2.5x2.5cm)chunksofpineapple

2tablespoons(28g)lightlymashedbanana

2tablespoons(18g)lightlycrushedblueberries

Cut pineapple into very small pieces and lightly mash. Place the mashedpineapple,banana,andblueberriesinabowlandfeedwithasmallspoon.

YIELD: 3 baby servings, 1/4 cup (55 g) each EACH SERVINGCONTAINS: 25.0 calories; 0.1 g total fat; 0.0 grams saturated fat; 0.0 mgcholesterol; 0.6 mg sodium; 6.4 g carbohydrates; 0.7 g dietary fiber; 0.3 gprotein;7.0mgcalcium;0.2mgiron;24.9IUvitaminA;and4.6mgvitaminC.

RaspberryKiwiMelonCup

Raspberriesarefragrantlysweetyettartatthesametime.Theyarealsohighingood-for-youflavinoids.

1thick(2x2inch,or5x5cm)slicecantaloupe

5raspberries

5smallpieceskiwifruit

Withaspoon,scoopoutenoughofthecantaloupeslicetomakeacupfortheberries and kiwi fruit. Chop the scooped-out cantaloupe into small pieces andmixwiththeraspberriesandkiwi.Spoonthefruitsintothecantaloupecup.

YIELD: 2 baby servings, 1/4 cup (55 g) each EACH SERVINGCONTAINS: 26.2 calories; 0.2 g total fat; 0.3 grams saturated fat; 0.0 mgcholesterol; 8.4 mg sodium; 6.6 g carbohydrates; 0.7 g dietary fiber; 0.6 gprotein;9.1mgcalcium;0.2mgiron;1733.1IUvitaminA;and29.0mgvitaminC.

“Ababyisbornwithaneedtobeloved—andneveroutgrowsit.”—FrankA.Clark.

CHAPTERTHREE

FeedingYourToddlertheBest—fromTwelvetoTwenty-ThreeMonths

Nowthatyourbabyisoneyearold,hecanstartsharingfamilymeals.So,therecipeformatyou’vebeenfollowingwillchangeatbit.Inthischapteryou’llfindrecipescategorizedbyday-part(breakfast,lunch,anddinner)inadditiontohealthysnackideasthatyourtoddlermightenjoy.Keepinmind,allthetoddlerrecipes can be given anytime between twelve and twenty-three months—andsometimesbeyond—andyoucancontinuetouseyourlittleone’sfavoritebabyrecipes;justofferlargerservingsandchunkiertextures.Duringthetoddleryears,you’llseeyourbaby’sself-feedingimprove,andshe

shouldbeabletotakeallliquidsfromacup(withhelpatfirst,ofcourse).Don’tbeoverlyconcernedifthereisasharpdropinappetitearoundyourbaby’sfirstbirthday. This is quite common and could last until about eighteenmonths ofage.

SecretstoSuccessatMealtime:HelpfulHintsYouNeedtoKnow

Uptothispoint,yourbabyhasbeeneatingwholesome,nutritiousfoodsandenjoyingthem,soyou’vesuccessfullyestablishedahealthyeatingplatform.Tobuildonthisfoundation,continuetoselectfreshfoodsandtrytoresistprocessedandfastfoods.Therecipesinthissectionarealsoquickandeasytomake,nottomentionfunanddeliciousforyourtoddlertoeat,soforgeahead!You’redoinga

greatjob!

BECONSISTENTWITHMEALSANDSNACKSSince a toddler’s stomach is about the size of your fist, serve three small

meals—breakfast, lunch,anddinner—andtwoorthreesmallsnacksduringtheday. Consistency with meals and snacks is important since it provides afoundation forgoodeatinghabitsand is justas importantassleep timeornaptime.If your toddler becomes fussy about what he’s fed, try preparing the same

fooddifferentways.Forexample,ifyourchildrefusesmashedsweetpotatoforlunch,tryservingBetter-for-BabySweetPotatoFries(page60)thenextdayasasnack. Ifhedoesnotwant toeatbeans, tryhummusspreadoncrackers.Mostimportant, don’t bribe your baby with games or dessert. That won’t help thesituationandmightactuallycreateeating issues later. Justbepatient, andgiveyourchildtimetoeathismeals.

KEEPANEYEONALLERGIESWhenyourbabyturnsoneyearold,thedangeroffoodintoleranceorallergy

decreases,butcontinue towatchfor rashesordiarrheaafter introducinganewfood.(See“UnderstandingAllergiesandFoodIntolerance,”page209). If thereisnohistoryofallergies inyour family,youcan start togiveyour toddler thefollowing:

CitrusfruitsHoneynutbuttersMangoes Spices and herbs—but use them sparingly and in small amounts sincemanythingsarestillbrandnewtoyourtoddlerStrawberries

TomatoesWholeeggs

DONOTRESTRICTFATANDCHOLESTEROLBabiesneedfatintheirdietsforbraingrowthanddevelopment,andtheyget

alltheyneedfrombreastmilkorformula.Butasbabiesgrowintotoddlers,theirnutritionrequirementschange.Theyhavetinystomachsandneedfoodsthatarecaloriedense.Sincesnacksandmealportionsaresmall,wholemilk,whole-fatdairyproducts,andotherfattyfoodsarenecessarytoprovideessentialcalories.In fact,halfof a toddler’s calories shouldcome fromfat, sodonot limit fattyfoods,includingfull-fatcow’smilk,whichusuallycanbegiveninsteadofbreastmilkorformulaafteroneyearofage.

AccordingtotheAmericanHeartAssociation,fatandcholesterolshouldnotberestrictedinthedietsofchildrenunderagetwo.Babiesandtoddlersrequiremorefatintheirdietsthanolderchildrenandadults,andcholesterolisessentialforbabies’growth.Children fromone to twoyearsoldshouldbegivenwholemilk and whole-milk products, which contain the necessary amount ofcholesterol for this age group. (In fact, breastmilk hasmore cholesterol thanwholecow’smilk.)It’s important tonote thathighlevelsofsaturatedfat inanadult’s diet can cause elevated cholesterol, which may increase the risk ofcardiovasculardisease,heartattack,andstroke.Becauseof this,healthexpertsregularly encourage adults to limit their intake of dietary cholesterol andsaturatedfat.The family’s best insurance against consuming too much cholesterol and

saturatedfatistoeatabalanceddietrichingrains,vegetables,andfruit.Someleanmeat, poultry, or fish, alternating or combined with legumes and low ornonfat dairy products, will give adults and children over two all the fat andcholesteroltheyneed.

OFFERWHOLEMILKWITHMEALSSomemothersmaychoosetocontinuebreast-feeding.Forthosewhodon’t,

beginserving1/4to1/2cup(60to120ml)ofwholemilkwithmeals.Youcandecidehowmuchmilktoservewitheachmealorsnack,aslongasyourtoddlergetsatleast2cups(475ml)ofwholemilkeveryday.

EXPANDYOURTODDLER’SCEREALCHOICESYourtoddlershouldcontinuetoeatcookedcereals.Insteadofgroundbaby

cereal,youcannowservetraditionalcreamofwheat,oatmeal,rice,barley,andgrits.

KEEPTHEVEGGIESCOMINGHopefully, your toddler will continue to enjoy all the vegetables she was

givenasababy.Forthetoddlerwhorefusestoeatvegetables,someparentsmixcooked,puréedcarrotsintotomatosauceandsteamedpuréedspinachintopestosauce.Youmightfindthatthisworkswellforthechildwholovespastabutnotcarrotsandspinach.Ifyouhaveajuicer,makecarrotjuiceandmixitwithotherjuiceormakecarrotpuréeanduseitinsmoothies.Anddon’tbeafraidtoofferyour toddler foods seasoned with fresh herbs. Basil and parsley are full ofvitaminsandminerals.

MAKEFRUITYOURCHILD’SONLY“DESSERT”

This book doesn’t include recipes for cakes and cookies. The dessertsrecommended include fresh fruit, sherbet, and fruit sorbets. Although theseparticulardessertsareconsidered“sweets,”theydocontributetogoodnutritionand healthy eating habits. If your baby enjoys fruit, it may well become alifelongpreferenceovercandy,chocolate,cakes,orcookies.Buythebestqualityfruityoucanfind,becausetheflavorandsweetnesswillappealtoyourchild.

What’sImportantaboutBaby’sOne-YearCheckup?

Whenyourbabybecomesatoddleratageone,shewillprobablyhavemoreorlesstripledherbirthweight,standabout29inches(74cm)tall,andhavesixor eight teeth. An annual assessment of a child’s weight and height givesimportant indicators of normal growth, as does measuring the headcircumference.Themostrapidandcriticalperiodofhumanbraingrowthbeginsat conception and continues into the second year. Brain cells and increase innumberuntilthechildistwelvetofifteenmonthsoldandincreasethereafterinmass and size. Although growth slows, babies become stronger and morecoordinated.

PREFECTLYBALANCEDBOWLSANDPLATES:

RECIPESFORTWELVETOSEVENTEENMONTHS

Healthydoesn’thavetomeanrepetitiveorboring,soyoumightbesurprisedto see all the varied and delicious recipes in this section. In many cases,breakfastrecipescanmakewonderfullunches,andlunchrecipescanbeenjoyedfor a snack.As your child becomesmore independent, remain flexible. Thinkaboutmini-sandwiches for aquickbreakfastor anegg scramble for aprotein-packeddinner.Byusingalittlecreativity,yourtoddlerwillnevertireofhealthyfood.

YummyYogurtConeSundae

Feel free to substitute other fresh fruit that your baby might enjoy. Thinslicesofstrawberriesandkiwiareadelightfulcombination!

1/3banana

1/4cup(36g)freshblueberries


1icecreamwafflebowl

Lightlymashthebananaandblueberries.Place theyogurt in the ice-creamwafflebowlandtopwiththebananaandblueberries.

YIELD: 1 toddler serving, or 1 sundaeEACH SERVINGCONTAINS:143.5calories;3.2gtotalfat;1.3gramssaturatedfat;8.0mgcholesterol;54.0mg sodium; 27.2 g carbohydrates; 1.9 g dietary fiber; 3.8 g protein; 78.3mgcalcium;1.0mgiron;105.8IUvitaminA;and7.3mgvitaminC.

SuperScrambledEggandTurkey

Considerservingthisyummybreakfastwith1/2cup(120ml)ofmilk.

1/2teaspoonoliveoil

1egg

1/2precookedturkeyorvegetablesausagelink

STOVETOP METHOD: Heat the oil in a small skillet over low heat.Lightly beat the egg; pour into the pan.Stir occasionally until the egg iswellcooked.Puteggonaplateandsetaside.Inthesameskillet,addthesausagelinkandcook11/2minutesuntilwarmedthrough.(Checktomakesureitisnottoohotbeforeserving.)YIELD:1toddlerserving

EACHSERVING (if using turkey sausage)CONTAINS: 151.0 calories;10.8gtotalfat;3.1gramssaturatedfat;242.5mgcholesterol;280mgsodium;1.5gcarbohydrates;0.0gdietaryfiber;12.0gprotein;20.0mgcalcium;0.7mgiron;300.0IUvitaminA;and0.0mgvitaminC.

StupendousStrawberryTofuandPruneSmoothie

Youcanfindall-naturalstrawberrysilkentofuintherefrigeratedsectionofyourgrocerystore.Plainsilkentofucanalsoworkinthisrecipe.

8pitted,ready-to-eatprunes(sometimescalleddriedplums)

1/4cup(60g)strawberrysilkentofu

Putingredientsintoblenderandliquefy.

YIELD:1toddlerserving


Baby’sFirstRicePudding

Thiswillbebaby’s first tasteof real ricepudding. Itwill alsobegood forlittle ones attempting to feed themselves as the pudding clings nicely to thespoon.Takeoutbaby’sservingandsharetherestwiththefamilyforatreat!

3cups(705ml)milk

1/2cup(93g)uncookedlonggrainrice

1/4cup(50g)granulatedsugar

1cinnamonstick

1/4teaspoonvanillaextract

1/4cup(35g)choppedraisins

STOVETOP METHOD: In a small stockpot over medium-high heat,combinemilk, rice, sugar, andcinnamonstickandbring toaboil.Lowerheatandcook,uncovered,stirringoccasionally,for25minutesoruntilriceiscreamyand tender. Stir in the vanilla. Remove from heat, add raisins, and discardcinnamonstick.Coverandletstandfor10minutes.Servewarm.

YIELD: 9 baby servings, 1/4 cup (55 g) each EACH SERVINGCONTAINS: 123.0 calories; 2.6 g total fat; 1.5 grams saturated fat; 8.1 mg

cholesterol; 33.7mg sodium; 21.2 g carbohydrates; 0.2 g dietary fiber; 3.6 gprotein;100.0mgcalcium;0.5mgiron;83.0IUvitaminA;and0.0mgvitaminC.

Strawberry-Banana-TofuSmoothie

Tofucontainsalleightessentialaminoacidsandisarichsourceofprotein.Ifyoudon’thavestrawberriesonhandforthisrecipe,peachesworkwellalso.

1smallbanana

6largefreshorfrozenstrawberries

1/3cup(1/4package,or80g)silkentofu

1cup(235ml)wholemilk

Lightly mash the banana. Hull and quarter the strawberries. Combine allingredientsinblenderandprocessuntilsmooth.

YIELD: 4 toddler servings, 1/2 cup (120 ml) each EACH SERVINGCONTAINS: 80.7 calories; 2.6 g total fat; 1.2 grams saturated fat; 6.1 mgcholesterol; 25.0 mg sodium; 11.8 g carbohydrates; 1.3 g dietary fiber; 3.3 gprotein;87.1mgcalcium;0.4mgiron;84.3IUvitaminA;and18.4mgvitaminC.

Baby’sFirstBlueberryBreadPudding

Introducing your little one to different flavors is just as important asintroducing him to various textures. By doing this, he’ll become a moreadventurousandlessfussyeater.

1cup(225g)crumbledblueberrymuffins

1egg

1/2cup(120ml)wholemilk

2teaspoonsbutter

1tablespoon(15g)brownsugar

1/3cup(52g)frozenblueberries

OVENMETHOD:Preheattheovento350°F(180°C,gasmark4).Buttera2-cup (475ml)ovenproof ramekin.Place thecrumbledmuffin in thepreparedramekin. In a small bowl, beat the egg and milk together and pour over themuffin. Dot with butter and sprinkle with brown sugar. Topwith blueberries.Bake40minutes.Coolslightlybeforeserving.

YIELD: 4 toddler servings, 1/2 cup (115 g) each EACH SERVINGCONTAINS: 118.8 calories; 5.0 g total fat; 2.3 grams saturated fat; 61.8mgcholesterol; 99.5mg sodium; 15.3 g carbohydrates; 1.1 g dietary fiber; 3.7 gprotein;41.4mgcalcium;0.5mgiron;172.8IUvitaminA;and0.2mgvitaminC.

Baby’sFirstBlueberryBreadPudding

CrunchyFruitandCerealParfait

Thisrecipeoffersasatisfyingmixofflavorsandtexturesforyourtoddler.

2tablespoons(16g)freshraspberries

2tablespoons(30g)plainorvanillawhole-milkyogurt

2tablespoons(28g)nut-likecerealnuggets

Inaplasticbabycup,layer1tablespoon(8g)raspberries,1tablespoon(15g)yogurt,1tablespoon(14g)cereal;repeatwithremainingingredients.Lettheparfaitsitforafewminutesbeforeserving,sothecerealcansoften.

YIELD:2toddlerservings,3tablespoonseach(about45g)

EACHSERVING(ifusingplainyogurt)CONTAINS:21.2calories;0.6gtotal fat; 0.3 grams saturated fat; 2.0 mg cholesterol; 18.7 mg sodium; 3.7 gcarbohydrates;0.2gdietaryfiber;0.8gprotein;20.7mgcalcium;0.7mgiron;77.7IUvitaminA;and1.5mgvitaminC.

Goldilocks’Porridge

Considerservingthisrecipewith1/2cup(120ml)warmwholemilkdustedwithabitofcinnamon.Thisalsomakesasatisfyinglunchonarainyday.

3/4cup(175ml)water

3tablespoons(28g)quick-cookinghominygrits

1/4cup(64g)frozensweetenedslicedstrawberries,thawed

STOVETOPMETHOD: Bring the water to a boil in a small saucepan.Slowly stir in thegrits and strawberries.Cover thepanand reduce theheat to

low.Cook5to6minutes,stirringoccasionally.Servetoppedwithadotofbutterandalittlemilk,ifdesired.

YIELD:1toddlerserving,or1/2cup(about115g)


FeedingandEating:ANaturalRhythm

Children are normally rhythmic in their habits, so satisfying their hungershould be in tunewith that rhythm.Meals should be served at the same timeeach day whenever possible. Although this may conflict with adult schedulesinitially,babieseventuallyadapttotherestofthefamily’smealtimes,probablybecausetheyenjoythesocialinteraction.Sodon’tbeconcernedifchangesoccurintermittently in your child’s eating pattern. That’s normal. Also, fatigue canoften be a major factor in loss of appetite. An exhausted child’s appetite isseldomrestoreduntilhehashadnaporagoodnight’ssleep.

MmmMmmMuesliwithYogurt

Muesliisacoldgranola-likecereal,originallyfromSwitzerland,thatisrichin essential vitamins, minerals, and enzymes. For your toddler, buy muesliwithoutnutsordryfruitandaddfreshfruitorberriesinstead.

1/4cup(20g)mueslicereal

1/4banana


1/2teaspoonhoney

Place the cereal in a small bowl.Slice the banana andplace on topof the

cereal. In a bowl, combine the honey and yogurt and spoon it on top of thecereal.



Strawberry-Blueberry-TofuSmoothie

Thisisafreshanddeliciouswaytogetyourtoddlerinthehabitofenjoyingbreakfast!Thesmoothieisalsoasmartsnack.

1/4cup(60g)silkenstrawberrytofu



Inablender,combinethetofu,blueberries,andmilk.Processuntilsmooth.

YIELD:4toddlerservings,1/2cup(120ml)each


TinyButMighty:KnowWhatYourToddlerNeeds

Didyouknowthattoddlersburnabout40caloriesadayforeveryinchinheight?That’s1160caloriesadayfora29-inch-tall18-month-old.That’s

oneofthereasonscalorie-densefoodsaresoimportantintheirdiet.

WinniethePooh’sFavoriteBreakfast

RumorhasitthatTiggerlikesthisbreakfasttoo,andit’snowonder.Thefruitandhoneycombinationisdeliciousandnutritious!

1teaspoonhoneyButter(seeright)

1/4toastedwhole-wheatEnglishmuffin

1 small piece honeydew melon, chopped into small pieces or lightlymashed

SpreadtheHoneyButteronthemuffinandservewiththemelon.


EACHSERVINGCONTAINS: 116.2 calories; 4.1 g total fat; 2.7 gramssaturatedfat;10.0mgcholesterol;65.1mgsodium;19.0gcarbohydrates;1.3gdietary fiber;1.9gprotein;7.6mgcalcium;0.7mg iron;195.8 IUvitaminA;and22.5mgvitaminC.

HoneyButter

Thisrecipewillkeepintherefrigeratorthreetofourdays,oryoucanfreezeitforuptoonemonth.Youcanalsouseagavenectarinplaceofthehoney.

4tablespoons(1/2stick,or55g)unsaltedbutter,roomtemperature

1tablespoon(20g)honey

Withanelectricmixer,whipthebutteruntillightandcreamy.Addthehoney

andwhipuntilfluffy.

YIELD:Twelve1-teaspoonservings


Baby’sBestBananaButtermilkPancakes

Thesepancakesaredeliciousforchildrenandadultsalike.Considerservingwithmaplesyruporyourtoddler’sfavoritejamand1/4cup(60ml)grapejuice.

1cup(235ml)buttermilk

1egg

3tablespoons(45ml)vegetableoil,plusmoreforcookingthepancakes

1/2banana

1/2cup(60g)whole-wheatflour

1/4cup(31g)all-purposeflour

1/4cup(35g)cornmeal

1teaspoonbakingsoda

1/2teaspoonbakingpowder

STOVETOPMETHOD:Mix thebuttermilk,egg,andoil ina largebowl.Cutthebananaintosmallpiecesormashit.Combinethewhole-wheatflour,all-

purpose flour, cornmeal,baking soda,bakingpowder, andbanana ina smallerbowl.Mixwellwithafork.Addthedryingredientstothewetingredientsandstirjustenoughtomoistenalltheingredients.(Smalllumpsareokay.)

Heatagriddleorskillettomediumhotoruntiladropofwaterbouncesoffthe surface.Coat lightlywithoil.Witha1/4-cup (60ml)measure,pourbatterontohotgriddle,makingafewpancakesatatime.(Ifthebatterseemstoothick,thinbystirringinwater,alittleatatime.)Spreadthebatterabitwiththebottomofaspoon.Cookuntilafewbubblesshowonthesurfaceof thepancakesandthen turn with a wide spatula and cook until both sides are golden brown.Transferpancakes towarmedplatter.Repeatwithremainingbatter,coating thegriddlewithoileachtime.

YIELD:6toddlerservings,one4-inch(10cm)pancakeeach

EACHSERVINGCONTAINS:180.1calories;8.8gtotalfat;16.3gramssaturatedfat;39.1mgcholesterol;355.8mgsodium;21.0gcarbohydrates;1.8gdietaryfiber;5.1gprotein;103.2mgcalcium;1.0mgiron;80.8IUvitaminA;and1.5mgvitaminC.

BananaSplitCerealBonanza

Havefunusingdifferentfruitpreserveswiththisrecipe.Trymango,cherry,apricot,andfig.

1/4smallbanana

1tablespoon(15g)vanillawhole-milkyogurt

2teaspoonsjamofchoice

2tablespoons(4g)dry,low-sugarcereal

Split banana part lengthwise and place on a small plate. Cover with theyogurtandjamandsprinklewiththecereal.



SurprisingStrawberryOmelet

Thisisanunexpectedlydeliciousrecipe.Youcantoptheomeletwithextrafruitforaprettygarnish.

ForOmelet:

1teaspoonbutter

2tablespoons(21g)slicedstrawberries

1/2teaspoonsugar

1egg

1teaspoonwater

ForTopping:


1/2teaspoonsugar

STOVETOPMETHOD: In a frying pan, heat the butter on low.Mix thestrawberrieswiththesugar,andsetaside.Inanotherbowl,whisktheeggandthewaterandpour into thefryingpan.Tilt thepanuntil theeggcovers thewholebottom.Liftthesidesoftheeggwithaplasticspatulaandlettherunnypartoftheeggrununderneath.Whentheegghascookedfirmly,addthestrawberries.Foldtheomeletinhalfandpressdownlightly.Mixtheyogurtwiththesugarandaddtothetopoftheomelet.



CuckooforCouscousandRaisinPurée

Couscous is good in both sweet and savory dishes. Swirl in any of yourtoddler’sfavoritepurées!

1/4cup(60ml)wholemilk,plusmoreasdesired

1/2tablespoon(7g)butter

2tablespoons(20g)plainuncookedcouscous

2tablespoons(28g)Baby’sFirstraisinpurée(page112)

STOVETOPMETHOD: Bring milk and butter just to a boil in a smallsaucepanovermediumheat.Stir in the couscous, cover, and remove from theheat.Letstand5minutes.Swirlintheraisinpuréeandaddmoremilkasdesired.

YIELD:1toddlerserving,orscant1/2cup(115g)


FruityRainbowBreakfast

Feelfreetosubstituteregularorangesfor themandarinorangesegments inthisrecipeifthosearewhatyouhaveonhand.InadditiontovitaminC,orangesarerichinvitaminsAandB.

2tablespoons(28g)smallcurdwhole-milkcottagecheese

3mandarinorangesegments(canned)

1tablespoon(15ml)mandarinjuice

1/2kiwifruit

3freshraspberries

Place thecottagecheese inasmallbowl.Finelychop themandarinorangesegments.Peel,slice,andcutkiwiintosmallpieces.Topcottagecheesewiththeorange,juice,kiwi,andraspberries.



MindingOurManners:GentleDisciplineattheTable

Toddlers at thirteenmonths need some freedom to experiment in order toassert their independence.Allow themtoexperimentwithaspoonoruse theirfingerstotryandfeedthemselves.However,iftheystarttothrowfoodorsmearitonthechairorintheirhair,it’stimetotakeitaway.Topainlesslysetlimitsabouteatingissues,onceachildhasmadeitclearthat

sheisnotgoingtoeat,removethefoodandtakeheroutofthehighchair.Later,whensheindicatesthatsheishungry,eitherofferherthefoodthatwasremovedor give her a healthy snack. Remember that we are all vulnerable tomanipulation, and children are remarkably astute at using this advantage. It is

important to be consistent,without being authoritarian, inflexible, punitive, orangry.Allchildrenneedlimits,butlimitsthataregivenwithlove.

OhSoFreshMozzarellaandTomato

Freshmozzarella issoft,silky,andcreamy,andit tastesdeliciouswithripetomatoes.Ifyou’dlike,drizzlejustatouchofoliveoilontopofthemozzarella.

1roundslice(1/2-inchor12mmthick)freshmozzarellacheese

1tomato

Freshbasilleaves(optional)

Slicethetomato,placeonaplate,andtopwithasliceofmozzarella.Ifyouhave fresh basil, cut a few leaves into pieces and place them in between themozzarellaandtomatoes.



S-S-S-Smoothie!

Thisisatoddlerrecipethatthefamilycanalsoenjoy.Don’tbesurprisedifyoupolishoffwhatyourbabycan’t!

1/2cup(70g)peeled,chopped,andseededpapaya

1/2banana


1cup(235ml)whitegrapejuice

2tablespoons(28ml)lemonjuice

1tablespoon(18g)frozenorangejuiceconcentrate

4crackedicecubes

Combinethepapaya,banana,yogurt,grapejuice,lemonjuice,frozenorangejuiceconcentrate,andicecubesinablenderandblendonhigh1minute.



UnpredictableAppetites

Youwilllikelyseevariationsinyourtoddlers’appetitebetweenoneandtwoyears of age, especially a decreased appetite.Changes in thebody, changes indaily routines, and teething are some of the reasons a child’s appetite maydecrease.Parentsoftenworryundulyaboutthis,butrememberthatchildrenareextremelysensitive tonegative(aswellaspositive)emotionsandwill react toyouranxiety.Ifnofussismadeovertheseperiodsofpooreating,theproblemwill,inalllikelihood,resolveitself.However,ifyourchildappearslistless,losesweight, or continues to reject food, consult your pediatrician. A healthy childwill eatwhen he is hungry. If food is refused, remove it after a fewminutes.Don’tcoax,play,orusetrickstomakehimeat.

WonderfulWheatBreadwithApricotPurée

This recipes alsoworkswell with Fuzzy Peach Purée (page 48) or Sweet

PearPurée(page29).

1slicetoastedwhole-wheatbread

2teaspoonsbutter

1tablespoon(15g)naturallySweetApricotPurée(page56)

HalvethebreadandspreadonehalfwiththebutterandtheotherhalfwithNaturally SweetApricot Purée. Fold the two slices together then cut into twopieces.

YIELD:2toddlerservings,or1/2slicebreadeach


TropicalPineappleChiffon

Thisrecipecanalsodoubleas“dessert.”Ifyoudon’thavemacadamianuts,usechoppedwalnutsinstead.

1tablespoon(8g)choppedmacadamianuts

1/4cup(60ml)pineapplejuice

1/4cup(41g)pineapplechunks(freshorcanned)

2tablespoons(30g)vanillawhole-milkyogurt

Process themacadamianutsandpineapple juice inablenderuntil smooth.

Cut pineapple chunks into small pieces. Add the yogurt and pineapple andcontinuetoprocessuntilcreamy.

YIELD:1toddlerserving,or1/2cup(115g)

EACHSERVINGCONTAINS: 130.4 calories; 7.3 g total fat; 1.6 gramssaturatedfat;4.0mgcholesterol;16.1mgsodium;15.8gcarbohydrates;1.2gdietary fiber;1.9gprotein;58.0mgcalcium;0.4mg iron;78.5 IUvitaminA;and22.3mgvitaminC.

YummyRecipeTip:UsingFreshPineapple

Fresh,ripepineappleissweeterthancandy.Afterpreparingthisrecipe,usetherestofthepineappleinsmoothies,onsalads,orasatoppingforyogurt

cheeseorwaffles.

MiniBlueberryMuffins

Althoughthisrecipecallsforfreshblueberries,youcanusefrozentoo.Addthemtothebatterfrozenbutbecarefulnottostirtoomuchorthebatterwillturnpurple. When using frozen berries, you’ll have to bake the muffins 3 to 5minuteslonger.

3/4cup(150g)sugar

1/2cup(115g)plainyogurtor1/2cup(120ml)buttermilk

1/4cup(60ml)vegetableoil

2eggs

1teaspoonvanillaextract

11/2cups(218g)freshblueberries

2cups(250g)all-purposeflour

2teaspoonsbakingsoda

1/2teaspoonsalt

OVENMETHOD:Preheattheovento375°F(190°C,gasmark5).Lightlygrease24minimuffincups.Inalargebowl,mixthesugar,yogurtorbuttermilk,oil,eggs,andvanilla.Foldintheblueberries.Inasmallbowl,combinetheflour,baking soda, and salt. Blend the wet ingredients and dry ingredients togethergently.Spoon thebatter intopreparedminimuffincups.Bake18minutesuntillightlygoldenoracaketesterinsertedincentercomesoutclean.Removefrompanandcoolonarack.

YIELD:12toddlerservings,or2minimuffinseach

EACHSERVING(ifusingyogurt)CONTAINS:173.2calories;6.0gtotalfat; 1.2 grams saturated fat; 37.2 mg cholesterol; 587.0 mg sodium; 27.8 gcarbohydrates;1.0gdietaryfiber;3.6gprotein;87.3mgcalcium;1.2mgiron;70.1IUvitaminA;and1.9mgvitaminC.

RecipeVariationTip

Substitutechoppedpeeledpears,peaches,ornectarinesfortheblueberriesinthisrecipeforayummyvariation.

NummyNut-ButterKisses

This energy-packed treat is one your toddler will enjoy! Consider servingonekisswithsomepearand1/2cup(120ml)milk.

1/3cup(47g)choppedcashews

1/4cup(65g)smoothpeanutbutter

1/4cup(32g)drymilkpowder

1tablespoon(20g)honey

1teaspoonpurevanillaextract

Pulse thecashews inablenderuntil finelygroundbutnotpuréed.Add thepeanutbutter,milkpowder,honey,andvanillaandpulsejustuntilblended.Withyourhands,rollthepeanutbuttermixtureinto8littleballs.(Theconsistencyofthemixturewillbesoft.)

Thisrecipe,whensealedtightlyintherefrigerator,willstayfreshforupto4days.

YIELD:8toddlerservings,orone“kiss”each


Nummynut-ButterKisses

ChickenSoupandABCPasta

This soup is quick and easy tomake.You can use raw, frozen, or cookedvegetables.Ifyouhaveleftoverbeans,addthemtothesoup.

1/4 cup (38 g) cookedalphabetpasta (or star, tubettini, or other smallpasta)

1/4 cup (about 25 g) mixed fresh or frozen vegetables, carrots, corn,peas,orgreenbeans

1/4cup(28g)potatoes

1cup(235ml)low-sodiumchickenbroth

1/3cup(47g)shreddedcookedchicken

Cook pasta according to package directions. Dice vegetables. Peel, wash,cook, and cut potatoes into small pieces. Combine all ingredients in amicrowave-safebowl.Microwavefor90secondsoruntilwarm.



AcceptingChangesinYourToddler’sEatingPatterns

During theearlyyears, toddlershave tremendousadjustments tomakeandnew experiences to absorb, including adapting to a large variety of foods andmethodsofeating.Rebellionagainstunfamiliarfoodscanbelessenedandlong-term refusals prevented once parents learn to recognize their child’s eatinghabits.Forexample,perhapsyourchildtakesawhiletowakeupinthemorningandisnotreadyforbreakfastuntilhe’shadsometimetoadjusttothenewday.There’snoreasonyoucan’tdelaybreakfastforabit.

Duringveryhotweather,appetitesoftendiminish,soyoumaywant tokeepmealslight.Herearesometips:

Serve tuna, cheese, eggs, salads, and other dishes that are simple toprepareandeat.

A variety of fresh fruits and vegetableswill provide sufficient vitaminsandmineralswhensupplementedwithalittlecereal,beans,rice,andnutbutters.

Keep fresh fruit-juice pops in your freezer for healthy and refreshingtreats.

Don’thesitate towhipupsmoothiesmadewithberries,bananas,yogurt,tofu,honeyandmilk.

StellineStarswithCottageCheese

Stelline means “little stars” in Italian and is a favorite pasta of childrenworldwide.Itwilllikelybecomeoneofyourchild’sfavorites,too!(Feelfreetosubstitute any other small pasta if you can’t find stelline, however.) Considerservingthismealwith1/4cup(60ml)carrotjuice.

3tablespoons(33g)uncookedstelline(star-shaped)pasta

11/2cups(355ml)water


1/4cup(55g)whole-fatcottagecheese

3tablespoonscooked(28g)freshor(24g)frozengreenpeas

STOVETOPMETHOD:Inasmallpan,combinethepastawiththewaterovermedium-highheatandbringtoaboil.Cook5minutesoruntilthepastaissoft.Drain.Addthebutter,cottagecheese,andpeas.Mixwellbeforeserving.

YIELD:2toddlerservings,1/2cup(115g)each

EACHSERVINGCONTAINS: 134.2 calories; 6.8 g total fat; 4.7 grams

saturatedfat;20.6mgcholesterol;98.2mgsodium;12.7gcarbohydrates;1.1gdietaryfiber;5.1gprotein;20.0mgcalcium;0.6mgiron;313.9IUvitaminA;and1.0mgvitaminC.

AwesomeAvocadoandEggSandwich

Trythissandwichfillinginamini-pitapocketforachangeofpace.Justcutthepitainhalfsoit’smoremanageableforlittlefingers.

2teaspoonsmayonnaise

1/2slicewholewheatbread

1sliceripe,peeled,andpittedavocado

2sliceshard-cookedegg

Spreadthemayonnaiseonthehalfsliceofbread.Lightlymashtheavocadoand egg.Spread themashed avocado and eggon thebread.Cut in half. Pressbreadslicestogetherandcutthesandwichintosmallpiecesorserveopen-facestyle,cutintosmallpieces.

YIELD:1toddlerserving,or1sandwich

EACHSERVINGCONTAINS:174.7calories;14.1gtotalfat;2.5gramssaturatedfat;56.5mgcholesterol;134.7mgsodium;9.5gcarbohydrates;4.2gdietary fiber;3.7gprotein;21.9mgcalcium;0.5mg iron;81.2 IUvitaminA;and2.4mgvitaminC.

Multi-TaskingWillSaveYouTime!

When you’re preparing a meal for your family in the oven, use thatopportunity tobakeapotato,sweetpotato,orsmallsquashforyourbaby.Justscrubthevegetable,prickitwithafork,andbakeituntilit’stender.Whenit’sdone,letitcool,scoopouttheflesh,andmixitwellwithbreastmilkorformula.The same applies when making pasta, rice, beans, vegetables, or chicken.

These are all suitable foods for a baby, so set aside plain-cooked ingredients

beforecombiningthemintoafamily-stylerecipe.You’llbehappytohavetheseonhandwhenyourimpatienttoddlerishungry!

WonderfulWhiteBeanSoup

Thismildtastingsoup,favoredbytoddlers,tastesbestmadefromscratch.Ifyou don’t have time for cooking dried beans, use canned beans.Use two 15-ounce (420g)canssmallwhitebeans,drained,and6cups (1425ml)waterorfour14-ounce(425ml)cansnonfatchickenbroth.

1cup(215g)driedsmallwhitebeanssoakedovernightin6cups(1,425ml)water

6cups(1425ml)water(forcooking)

2bayleaves

2tablespoons(28ml)oliveoil

1largeonion

3largetomatoes

1/2cup(30g)freshparsley

1largeclovegarlic

1tablespoon(15g)koshersaltor1teaspoonregularsalt

1cup(105g)uncookedsmallwholewheatpasta(elbowmacaroni,smallshells,ortubettini)

STOVETOPMETHOD: Soak the beans in 6 cups (1,425 ml) of waterovernight.Thenextday,drainandrinsethebeansandplaceinalargesaucepanwith6cups (1425ml)water and thebay leaves.Bring toaboilovermediumheat,skimoffthefoam,cover,reducetheheat,andsimmer11/2hours,oruntil

thebeansaretender.Discardthebayleaves.

Heat theoil ina fryingpanovermediumheat.Chop theonion,add tooil,and cook, stirring occasionally, for 10 minutes. Blanch, peel, and chop thetomatoes(seetipbelow).Finelychoptheparsleyandgarlic.Addthetomatoes,parsley,andgarlicandcook3to4minutes.

Cook the pasta according to directions on package. Drain and add to thesoup.

Whenthebeansaretender,remove11/2cups(273g)beansand1cup(235ml) cooking liquid and purée in a blender (or mash with a potato masher).Return the puréed beans to the saucepan; add the sautéed vegetables. Seasonwiththesalt.



AllDressed-UpAvocadoandCarrots

Toeasilycubetheavocado,cutthefleshinacheckerboardpatternafteryouremovethepit,andthenscoopouttheavocadoandthecubeswillremainintact.

1ripeavocado

1cup(110g)gratedcarrots

3tablespoons(12g)parsley,(3g)cilantroormint,finelychopped

LusciousLimeDressing(page143),totaste

Peel,pit,andcubetheavocado.Placeavocado,carrots,andparsleyinabowlandgentlymixwithLusciousLimeDressing.

YIELD:2toddlerservings,1/2cup(about115g)each

EACHSERVING (not including Luscious Lime Dressing)CONTAINS:189.1calories;14.9gtotalfat;2.2gramssaturatedfat;0.0mgcholesterol;54.4mg sodium; 15.1 g carbohydrates; 8.7 g dietary fiber; 2.8 g protein; 41.1mgcalcium;1.1mgiron;11318.7IUvitaminA;and21.4mgvitaminC.

LusciousLimeDressing

Trythislimedressingforaluscioustreat.

Juiceof1lime

1teaspoonbalsamicvinegar


1teaspoonpeeledandfinelychoppedginger(optional)

Placelimejuice,vinegar,oliveoil,andginger(ifdesired)inasmall,clean,liddedjarandmixwell.

YIELD:4toddlerservings,1tablespoon(15ml)each

EACH SERVINGCONTAINS: 24.5 calories; 2.3 g total fat; 0.3 gramssaturated fat; 0.0 mg cholesterol; 0.5 mg sodium; 1.o g carbohydrates; 0.0 gdietaryfiber;0.1gprotein;1.5mgcalcium;0.0mgiron;3.8IUvitaminA;and2.3mgvitaminC.

HowtoBlanchTomatoes—It’sEasy!

Toblanchtomatoes,dropinboilingwater30seconds,drain,andrinsewithcoldwater.Thismakesiteasiertopeelthem.

CheesyPotatoPatties

Servethesesavorypattieswithapplesauceandsteamedasparagus.Theyalsomakeanicesidedish for fishorchicken.Pankomix isavailable in theethnicfood section of most supermarkets. If you cannot find it, use Italian breadcrumbs,ormakeyourownfreshbreadcrumbs.

1large(3/4to1pound,or340to455g)bakingpotato,baked

1/2cup(75g)crumbledmildgoatcheese

1egg

1tablespoon(15ml)lemonjuice

1tablespoon(4g)choppedfreshdill

1/2teaspoonsalt(optional)

1cup(50g)panko(Japanesebreadcrumbs)

1tablespoon(15ml)oliveoil


STOVETOPMETHOD:With a spoon, scrape out all of the potato fleshfromtheskinandplaceinamediumbowl.Addthecheeseandmixwithafork.Inacup,whisktheeggwellwithaforkandaddthelemonjuice,dill,andsalt(ifusing).Addtothepotatoandcheeseandmixthoroughly.Forminto6patties.

Placethepankoonaplateanddredgethepatties,coveringbothsideswiththecrumbs.Heattheoilandbutterinafryingpanovermediumheat.Placethepattiesinthepanandfryeachside5minutesuntilnicelybrowned.Keepturningthepattiesifneededtopreventburning.

YIELD:6toddlerservings,1pattyeach


AwesomeAsparagusSoup

Asparagus isanexcellentsourceofvitaminsA,C,K,andfolate.ConsiderservingthiswithItalianbread.

11/2pounds(680g)freshasparagus

3cans(14ounces,or425mleach)nonfatchickenbrothor4cups(950ml)homemade

1/4cup(60ml)oliveoil

1/2cup(80g)choppedonion

1cup(104g)choppedwell-washedleeks,whitepartonly(about2leeks)

1/2cup(50g)choppedcelery

1bakingpotato(about1/2pound,or225g),peeledandcubed

1tablespoon(15ml)freshlemonjuice

salt(totaste)

STOVETOPMETHOD:Snapoffasparagustipsandsave.Placestalksonlyinasaucepanwith3cups(700ml)chickenbroth.Bringtoaboil,cover,reduceheat to low,andsimmerfor45minutes.Drainandsave thebroth.Discard thestalks.

Addoiltoalarge,heavy-bottomedpot.Addonion,leeks,celery,potato,andasparagus tips.Cover and cook on low for 40minutes or until vegetables aresoft.Addalittlebrothifnecessary.Whendone,addlemonjuice.Blendintwobatches,alongwithbroth.Returnthesouptothesaucepan,addsalttotaste,andreheat.Thinsouptodesiredconsistencybyaddingadditionalbroth.



MyLittlePeanutChickenSatay

This recipe was inspired by the classic Indonesian dish Chicken Satay.Consider serving this to your toddlerwith refreshing slices of cantaloupe andkiwi.


1pound(455g)groundchicken

2tablespoons(28ml)limejuice

1/4cup(4g)choppedfreshcilantro

3innerleavesromainelettuce

1tablespoon(15ml)perfectpeanutsauce(seeright)

STOVETOPMETHOD:Heat theoil ina large skilletovermediumheat.Add the chicken and cook 4 to 6minutes or until cooked through. Stir in thelimejuiceandsprinklewiththecilantro.

Toassemble,place1to2tablespoons(15to28g)chickenononelettuceleaffor your toddler and divide the remaining chicken between the two remainingleaves.Drizzleyour toddler’schickenwithPerfectPeanutSauceandwrap theotherpiecesforlater.

YIELD:8toddlerservings,2ounces(55g)each


PerfectPeanutSauce

This sauce is also good onmany foods.You can refrigerate it for up to 7days.


1/2cup(80g)finelychoppedonion

1clovegarlic,pressedthroughagarlicpressorminced

1nickel-sizepeeledandmincedpieceoffreshginger

1/2cup(130g)smoothpeanutbutter

2teaspoonsunpackedbrownsugar

3/4to1cup(175to235ml)water

2teaspoonslow-sodiumsoysauce

STOVETOPMETHOD: Heat the oil in a small saucepan over mediumheat;addtheonion,garlic,andginger.Sauté3to5minutesoruntiltheonionissoft.Addthepeanutbutter,brownsugar,water,andsoysauceandwhiskuntilsmooth.(Itshouldbetheconsistencyofpancakebatter;ifit’stoothick,thinwithalittlebitmorewater.)Reduceheat,cover,andsimmer10minutesoruntilyouhavethedesiredsauceconsistency.Stiroftentopreventburning.Serveatroomtemperature.(Oilwillgatherontop,sostirwellbeforeserving.)

YIELD:Sixteenone-tablespoon(15ml)servings


SuperQuickCup-of-NoodleSoup

Thissouptakesfiveminutestomakeoraboutthesametimeaspreparingthecommercialbrand.Youcanomitthegreenonion,ifyouwish.

1can(14ounces,or425ml)low-sodiumchickenbroth(or11/2cups,or355mlhomemade)

1babycarrot

1piece(3inches,or7.5cm)greenonion

2tablespoons(20g)frozencornor1tablespoon(10g)eachfrozencornandpeas

1ounce(about3/4cup,or15g)eggnoodles

1/2teaspoontamari(naturalsoysauce)orlightsoysauce(optional)

STOVETOPMETHOD: Bring the broth to a boil in a small pan overmedium-highheat.Shredthebabycarrotandthinlyslicethegreenonion.Addthe carrot, green onion, and corn to the broth and cook 2 minutes. Add thenoodlesandcook3moreminutes.Seasonwithsoysauceifdesired.


EACHSERVING(notincludingsoysauce)CONTAINS:23.5calories;0.5gtotalfat;0.0gramssaturatedfat;3.1mgcholesterol;363.1mgsodium;3.5gcarbohydrates;0.4gdietary fiber;1.1gprotein;3.1mgcalcium;0.1mg iron;381.9IUvitaminA;and0.8mgvitaminC.

Toddler’sShepherd’sPie

Ifyou’remakingaturkeymeatloaforturkeyburgersforyourfamily,thisisawonderfuldish toserveyour toddler.Justsetasidesomeground turkeybeforeyouseasonthemeat.

1/4cup(80g)cookedgroundturkey

1/4cup(56g)cookedmashedpotatoes

2tablespoons(15g)gratedCheddarcheese

OVENMETHOD:Preheattheovento350°F(180°C,gasmark4).Lightlyoilanoven-safe6-ounce(175ml)custardcup.Placetheturkeyinthecup,coverwiththepotatoes,andsprinklewiththecheese.Bake10to15minutesuntilthecheeseismelted.

MICROWAVEMETHOD:Lightlyoilamicrowave-safecustardcup.Placethe turkey in the cup, cover with the potatoes, and sprinkle with the cheese.Microwaveonhigh30to60secondsuntilthecheesehasmeltedandthepieisheatedthrough.



LetYourChildExperimentwithHandPreference

Left-orright-handeddominancehasnotyetbeenestablishedatsixteenmonths and should not be enforced. Allow your child to grab the spoonwitheitherhand.Inanotherthreeorfourmonths,handednesswillprobablybeevident,andfinercontrolofthewristandfingerswillbeestablished,soself-feedingwillbeconsiderablymoreefficientandspeedy.

Toddler’sShepherd’sPie

AllGrownUpChickenwithRiceandBroccoli

Considerservingthisrecipewithfreshraspberrieswithasplashofmilk.

1boneless,skinlesschickentender

1broccolifloret

2tablespoons(21g)cookedrice

MICROWAVEMETHOD:Cookthechickentenderaccordingtopackagedirections.Microwavethebroccoliuntilcookedthrough.Chopthechickenandbroccoliintosmallpieces.Servewiththerice.



LentilsandRicewithYogurtSauce

If youhave some lentils already cooked, a bit of leftover rice, and tomatosauce(homemadeorstore-bought),youcanputtogetherthiscompleteandtastymealforyourtoddlerinacoupleofminutes.Considerservingwith1/4cup(60ml)milkandsomebananafordessert.

1tablespoon(12g)cookedlentils

1tablespoon(10g)cookedrice

2tablespoons(28g)homemadeorstore-boughttomatosauce


MICROWAVEMETHOD:Combinethelentils,rice,andtomatosauceinasmall cup.Microwave on high 30 seconds. Stir in the yogurt. Allow to coolslightlybeforeserving.



OutontheTownwithToddlers

Takingsmallchildrenshoppingisusuallydoneoutofnecessity,notchoice.Littleonesgetboredandrestlesseasily,andbythetimeparentsdecidetostopforasnackorlunch,toddlersareoftentootiredtoeat.Oneofthemostcommonreasons forpoorappetite is fatigue.Sitting inachair forany lengthof time isalsoverytryingforachild.Whattodo?Lookforalternativestogoingtorestaurantsandcoffeeshops.If

theweather isnice,findapark,smallgrassyarea,orevenabenchandhaveamini-picnic. Either bring food from home, or buy healthy restaurant food.Assorted cheese and crackers or small sandwiches, fresh fruit, milk, or juicepacked in a little ice chest are perfect for a shopping lunch. If you feel likerestaurantfood,manyvenueshavetake-out.As your toddler grows, you’ll be able to share restaurant meals. A bigger

concernwillbehowtokeepyourlittleoneentertainedwhilewaitingforfood.Astory,simplepuzzle,oracoupleoffavoritetoysusuallykeepatoddleroccupied,butyourattentionandparticipationwillbeneeded.Expectinga small child toentertainherselfforalongperiodoftimeisunreasonable.

BabySliders

Considerservingthisdishwithboiled,mashed,orbakedpotatoesorcarrots.Fordessert,serveapieceofpeeledwatermelonwiththeseedsremoved.

1egg

2tablespoons(28ml)wholemilk

1/2pound(225g)groundbeef

2tablespoons(14g)plainbreadcrumbs

2teaspoonsoliveoil

STOVETOPMETHOD:Whisktheeggandmilktogetherinasmallcup.Ina medium bowl, mix the ground beef with the bread crumbs. Add the eggmixtureandmix.Withyourhands,formthemeatinto4smallcakes.

Heat the oil in a frying pan over medium heat. Add the cakes and cook,turning often, until the cakes are cooked through and a meat thermometerinsertedsidewaysintothepattiesregisters165°F(74°C).

Themeatcakescanbe refrigerated,covered, for2 to3days.Youcanalsofreezethem,individuallywrappedwithplasticwrap,forupto2months.

YIELD:4toddlerservings,orone2-ounce(55g)meatcakeeach

EACHSERVINGCONTAINS:221.6calories;18.0gtotalfat;6.2gramssaturatedfat;96.7mgcholesterol;84.5mgsodium;3.0gcarbohydrates;0.1gdietaryfiber;11.1gprotein;30.4mgcalcium;1.4mgiron;82.8IUvitaminA;

and0mgvitaminC.

Toddler’sFirstTunaCasserole

Tunaisahigh-qualitysourceofproteinandisagoodsourceofheart-healthyomega-3fattyacids.Thisisaquick,tasty,andeasymeal.

1/2 can (5.4 ounces, or 160 ml) cream of mushroom soup (low salt),undiluted

1cup(140g)cookedwholewheat farfallepasta(alsocalledbowtieorbutterflypasta)

1can(5ounces,or140g)chunklighttuna,packedinwater

1/4cup(38g)freshor(33g)frozenpeas


MICROWAVEMETHOD:Stirthesoupintothepastaandmixwell.Addthe tuna, peas, and milk. Cover and microwave on high 3 minutes, stirringhalfwaythrough,untilthecasseroleisthoroughlyheated.



MeatSafety

To ensure that all bacteria are destroyed, cook meat loaf, meatballs,casseroles, and hamburgers to 165°F (74°C). Use a food thermometer tocheckthatthissafe,internaltemperaturehasbeenreached.Forsafety,alwaysthawfrozengroundmeatintherefrigeratorandcookit

within one or two days. For safe handling, read the instructions on the

package.

BokBokChicken,Noodles,andCarrots

Assimpleastheseingredientsare,toddlers(andadults!)neverseemtotireofthisclassiccombination.Plus,it’sfuntoeatandhealthy!

1smallboneless,skinlesschickentender(about2ounces,or55g)

2babycarrots

1/4cup(40g)cookedeggnoodles

2teaspoonsbutter

MICROWAVEMETHOD:Cookthechickentenderaccordingtopackageinstructionsandshred intobite-sizepieces.Cut thecarrots into thinsticksandput inamicrowave-safebowlwitha littlewater andcook90 secondsoruntiltender.Mixchicken,cookedeggnoodles,andcarrots together, topwithbutter,andmicrowave 20 seconds or until ingredients arewarmed through. Serve asfingerfood.

Leftoverscanbesafelyrefrigeratedinacoveredcontainerfor3to4days.

YIELD:3toddlerservings(1tendereach)


Flaky,FantasticFishSticks

Thetempuraandpankointhesefishsticksmakethemlightandcrunchyontheoutsideandflakyontheinside.ConsiderservingwithBetter-for-BabySweetPotatoFries (page60),greenbeans,andwatermelon(rindandseedsremoved)fordessert.

1pound(455g)freshorfrozenbonelessskinlesscod

1/2cup(115g)tempuraBatterMix

1egg

1/4cup(60ml)milk

1/2cup(25g)pankoor(60g)regularbreadcrumbs


OVENANDSTOVETOPMETHODS:Preheattheovento475°F(240°C,gasmark9).Cutthefishinto8evenstick-shapedpieces.Makeabsolutelysurethateverybonehasbeenremovedfromthefish.

Placethetempurabattermixononeplate.Whisktheeggandmilktogetherinasmall,shallowbowl.Placethepankoonasecondplate.Coatthefishsticksfirstinthetempurabattermix,dipintheegg-milkmix,andthencoatwiththepanko.

Heat1tablespoon(15ml)oftheoilinafryingpanovermediumheat.Placethefishsticksinthefryingpanandcookthefish1minuteoneachside.Transfer

the fish to an ovenproof baking dish.Bake 5minutes until the fish is cookedthrough.

YIELD:8toddlerservings,orone2-ounce(55g)fishstickeach


PerfectPoachedCod

Serve this with boiled, baked, or microwaved potato and cooked spinach.Otherfishthatmaybepreparedthiswayincludehaddockandsole.

2ounces(55g)codfillet(freshorfrozen),skinandbonesremoved

1smallcarrot

3-inch(7.5cm)piececelery

1/4cup(60ml)water


STOVETOPMETHOD: Remove the skin and bones from the fish. Slicethe carrot and celery. Place the fish, carrot, celery, andwater in a small pan.Slowlybringtoasimmerandcook5minutes.Lightlymashthefish,carrots,andcelerytogetherandtopwithbutter.



To-rifficTofuwithVeggiesandPeanutSauce

Tofutakesontheflavorofwhateverit’scookedwith.Here,thesaucegivesthetofuanice,nuttyflavor.

1teaspoonoliveoil

1smallsliceextrafirmtofu

1babycarrot

1smallbroccolifloret

1smallcauliflowerfloret

1tablespoon(15ml)perfectpeanutsauce(page145),warmed

STOVETOPMETHOD:Heat the oil in a small frying pan overmediumheat.Addthetofuandcookuntilnicelybrowned.Turnthetofuandbrowntheotherside.Cutintosmallpieces.

Place the carrot, broccoli, andcauliflower in a small steamerbasket.Placethebasketinapotwith1inch(2.5cm)ofboilingwater.Coverandsteam3to5minutes,untiltender.Cutthecarrotdiagonallyinhalf.

Assembleaplatewiththebroccoli,cauliflower,carrot,andtofu,anddrizzlewiththepeanutsauce.Orplacethepeanutsauceonthesideandletyourtoddleruseitasdippingsauce.



PerfectPoachedCod(left)andTo-rifficTofuwithVeggiesandPeanutSauce(right)

MarvelousMacaroni-BroccoliSauté

Ifyour toddlerdoesn’t like the tasteofgarlic, justomit it.Thisdish tastesevenbetterwhenyouserveyourtoddler’sfavoriteflavorofsorbetfordessert!


1teaspoonmincedgarlic

1/4cup(45g)finelydicedtomatoes

3/4cup(abut153g)steamedandchoppedbroccoli

1/4cup(35g)cookedwholewheatelbowmacaroni

STOVETOP METHOD: Heat the oil in a heavy-bottomed pan overmediumheat.Addthegarlicandsauté30seconds.Addthetomatoesandsauté3minutes.Addthebroccoliandsauté2minutesmore.Reducetheheattolowandaddthemacaroni.Stirtoblendwellandsimmeruntilheatedthrough.



BenjaminBunny’sCarrotPurée

Carrotsareamongchildren’sfavoritevegetables.They’reconsideredarichantioxidantfoodandonethatpromotesgoodvisionandhelpspreventdisease.

1/2cup(55g)shreddedbabycarrots

1/4cup(60ml)water

1/2tablespoon(7g)butter

2tablespoons(28ml)warmwholemilk

1tablespoon(5g)finely-gratedparmesancheese

MICROWAVEMETHOD:Placecarrotsandwaterinasmallmicrowave-safedish.Coverandmicrowaveonhighfor3minutesoruntilcarrotsaresoft.Draincarrotsandtransfertoblender.Addbutter,milk,andgratedcheese.Blendwell,scrapingdownsidesofblenderasneeded.

YIELD:1toddlerserving,or1/4cup(about55grams)


Toddler’sFavoriteTeriyakiChicken

This dish is very quick to make, and it’s a toddler favorite. Serve withbasmatiorbrownriceandsteamedasparagus,agreensalad,andfreshfruitfordessert.

4ounces(115g)boneless,skinlesschickentenders

2tablespoons(28ml)low-saltteriyakisauce

OVENMETHOD: Place the chickenbetween two sheets of plasticwrap;with amallet, pound lightly to an even thickness.Cut the chicken into 1-inch(2.5cm)widestrips.Placethechickeninabowlandaddtheteriyakisauce;tosstoevenlycoatthechicken.Marinate5to7minutesintherefrigerator.

Preheatthebroiler.Sprayabroilerpanwithnonstickcookingspray.Arrangethechickenstrips ina single layeron thebroilerpan.Broil2 to3minuteson

eachsideoruntilcookedthrough.Finelychop1or2stripsforyourtoddler.



TastyTubettiniwithPeas

This is a quick dish to make when your tot is hungry and can’t wait fordinner.Substituteanyofyourlittleone’sfavoritevegetablesforthepeas,ifyouwish.Ifyouhavesomefreshordefrostedgroundbeeforturkey,fryupacoupleoftablespoonsandaddtothepasta.

4cups(950ml)water

1/4cup(25g)uncookedwholewheattubettinipasta

1/4cup(33g)frozenpetitepeas

2teaspoonsoliveoil

2tablespoons(10g)gratedparmesancheese

STOVETOPMETHOD:Bringthewatertoaboil.Addthepastaandcook5minutes.Addthepeasandcook5minutesmoreuntilpastaisjusttenderandpeasareheatedthrough.Drainthepastaandpeasandplaceinsmallbowl.Stirintheoilandcheese.



WATCHME,MOM!MEALSFORTHEACTIVETODDLER:

RECIPESFOREIGHTEENTOTWENTY-THREEMONTHS

At eighteenmonths, your toddler’s eating habitsmay be very erratic. Shemayeatalotatonemealandnothingatanother.Shemaywanttoeatthesamefoodoverandoveragainandthen,oneday,suddenlyrefusetoeatitatall.Itcanbe adifficult time, but never force foodormake abig issueout of it. If yourtoddler continues to grow and stays healthy, she is getting adequate nutrition.During these months, continue to give your toddler cereals, whole milk, andwhole-milkdairyproducts.Yourtoddlerstillneedsthreesmallmeals,plusonemorningandoneafternoonsnack.

SummerFruitDelight

ThisfruitmixishighinvitaminC.Toturntherecipeintoasmoothie,pourallingredientsintoablenderandmix,addingabitofpineappleororangejuicetothin.

2tablespoons(20g)cubedripemelon

2tablespoons(20g)cubedfreshpineapple

2tablespoons(20g)dicedripepears

1/4smallbanana,sliced

1tablespoon(18g)frozenorangejuiceconcentrateCombinethemelon,pineapple, pears, banana, and frozen orange juice in a bowl and toss.Chill atleast1hourbeforeserving.Lightlymashthefruitforyourtoddlerandserve.



MyFirstAvocadoandCheddarOmelet

You can prepare this omelet with other mild-tasting cheeses such asmozzarellaorjacktoo.

1teaspoonbutter

1egg

1teaspoonwater


1heapingtablespoon(15g)shreddedCheddarcheese

1tablespoon(15g)yogurtcheese(page104)orlightsourcream

STOVETOPMETHOD:Meltthebutterinafryingpanovermediumheat.Whisktheeggandwatervigorouslywithaforkandpourintothepan.Rotatethepan until the egg covers thewhole bottom of the pan.With a rubber spatula,move the cooked egg toward themiddle of the pan and let the uncooked eggspreadtothesides.Continuetocook,movingthecookedeggtowardthecenter,untiltheeggisalmostset.Spoontheavocadoandcheeseontop.Foldtheomeletinhalfandcontinuetocookuntilthecheesehasmelted.Cutintosmallpieces,andtopwithyogurtcheeseorsourcream.

YIELD:1toddlerserving,oroneomelet

EACHSERVING(ifusinglightsourcream)CONTAINS:181.8calories;14.0gtotalfat;5.8gramssaturatedfat;231.2mgcholesterol;132.0mgsodium;4.7gcarbohydrates;2.2gdietaryfiber;9.6gprotein;78.5mgcalcium;0.9mgiron;625.3IUvitaminA;and2.9mgvitaminC.

PrettyPleasePearOmelet

Thisrecipeworksbestwithaveryripepear.

1teaspoonbutter

1egg

1teaspoonwater

1/4cup(40g)peeledandchoppedpear

1tablespoon(15g)yogurtcheese(page104)

STOVETOPMETHOD: Melt the butter in a small frying pan over lowheat.Whisk theeggwith thewaterandpour into thepan.Cook, turningonce,untiltheeggiswellset.Addthepearandfoldtheomeletinhalf.Toptheomeletwithyogurtcheese.

YIELD:1toddlerserving,oroneomelet


PerfectlyPlainGranola

Thisisagranolathatworkswellfortoddlersbecauseitdoesn’tcontainnuts,raisins,orpiecesofdriedfruit,whichcanbechokinghazards.Servethisplainorwith plain yogurt topped with your favorite fresh fruit and berries. Use old-fashionedrolledoatsforbestresults.

4cups(320g)old-fashionedrolledoats

1/3cup(80ml)maplesyrup


1/4teaspoonsalt

OVENANDSTOVETOPMETHOD:Preheatovento325°F(170°C,gasmark 3). Place the oats in a large bowl.Combine the syrup, oil, and salt in asmallpanandheatovermediumafewminutesuntilwarmedthrough.Donotletmixtureboil.Addtotheoatsandstiruntilcompletelyblended.

Spreadmixtureonan11×17-inch(28×43cm)bakingsheet.Bakeonthe

middlerackfor15to20minutes,stirringandre-spreadingevery5minutes,untiltheoatshaveturnedgolden.

Coolcompletelybeforeyoustorethegranolainanairtightcontainer.Itwillkeepatroomtemperatureforupto4weeks.

YIELD:14toddlerservings,1/4cup(55g)each


AussieSmoothie

Since the macadamia is native to Australia, this recipe is a tribute toAustralians. Macadamia nuts are high in protein and fiber and are a healthysourceofenergytokeepyourtoddlergoingstrong.

1tablespoon(8g)choppedmacadamianuts

1/4cup(60ml)orangejuice

1kiwifruit

2tablespoons(30g)vanillawhole-milkyogurt

Combinethenutsandjuiceinablenderandpurée.Peelandcutthekiwiintosmallpieces.Addthekiwiandyogurttotheblenderandprocessuntilsmooth.



EatingontheGowithToddlers

Taking toddlers on a trip can be an enjoyable andmemorable experience.Withoutcarefulplanning,however,itmaybelessthanpleasant!Herearesomefood-relatedtipsfortravelingwithalittleone:

Bringindividualbagsofsimplefoodsthatwillnotspoil,areeasytoeat,and are enjoyed by your child. Fruits and cooked vegetables, cheeses,andcrackersortoastaregoodchoices.

Consider taking along a small insulated bag to keep cheeses and fruitschilled.Insteadoficepacks,freezejuiceboxesorsmallbottlesofwaterandusethemtokeepyourfoodscold.Thebonusisthatyou’llhavemorebeveragestoofferyourtoddlerwhenthedrinksdefrost!

Keepjuiceandmilkinathermos.Pre-frozencartonsofjuicearewelcomewhentheweatherisverywarm.

When flying, changes in air pressure can wreak havoc on little ears.Swallowingduring cabin-pressure changesminimizes the possibility ofearachesorotherdiscomforts.Besuretokeepseveralbottlesofformula,andwaterhandyfortakeoffsandlandings.

HappyHotWheatCereal

Youmaywanttoservethiscerealwithadotofbutterandalittlemilk.


11/2tablespoons(15g)wheatcereal

MICROWAVEMETHOD:Combine themilkandwheatcereal ina largemicrowave-safe bowl. Microwave on high 1 minute. Stir. Microwave 1 or 2minutes more until the cereal thickens, stirring every 30 seconds. Watchcarefully to prevent boiling over. Stir and let stand until cereal is the desiredconsistencyandcoolenoughtoeat.

STOVETOPMETHOD: In a small saucepan, heat the milk to boiling,stirringandwatchingthatthemilkdoesn’tboilover.Graduallystirincerealand

bringtoaboil.Reducetheheatandcook21/2minutesoruntilithasthickened,stirringcontinuously.Letstanduntilthecerealiscoolenoughtoeat.



LittleStarsandRaisins

Thisdishcanbeservedplainorwithmilkandfruit.Theplainpastaisalsogood toppedwith 1 tablespoon (15 g) applesauce or Naturally Sweet ApricotPurée(page56).

1cup(235ml)water


1tablespoon(9g)raisins


Fruitofchoice

STOVETOP METHOD: Bring the water to a boil in a saucepan overmedium-high heat. Add the pasta and raisins. Simmer, uncovered and stirringoccasionally,10minutesuntil thepasta is just tender.Drain.Addthemilkandfruitofchoice.


EACH SERVING (not including fruit of choice) CONTAINS: 121.9calories; 2.2 g total fat; 1.2 grams saturated fat; 6.1mg cholesterol; 27.8mgsodium; 21.6 g carbohydrates; 1.5 g dietary fiber; 4.0 g protein; 80.6 mgcalcium;0.8mgiron;66.2IUvitaminA;and16.8mgvitaminC.

WonderfullyWarmGrapefruitCrunch

GrapefruitdeliverslotsofnutritionalgoodnessintheformofvitaminsAandCandpotassium.

1/4sweetgrapefruit

sprinkleofbrownsugarorhoney

1tablespoon(15g)full-fatcottagecheese

1tablespoon(7g)nuttywheatcereal

MICROWAVEMETHOD:Segmentthegrapefruit,placeinamicrowave-

safebowl,andsprinklewith thebrownsugarorhoney.Microwaveonhigh10seconds, or until the sugar is melted. Cool, top with the cottage cheese, andsprinklewithwheatcereal.


EACHSERVING (ifusinghoney)CONTAINS:81.0calories;0.7g totalfat; 0.4 grams saturated fat; 3.1 mg cholesterol; 85.8 mg sodium; 17.2 gcarbohydrates;1.1gdietaryfiber;2.3gprotein;19.6mgcalcium;0.5mgiron;348.4IUvitaminA;and22.8mgvitaminC.

NutButterDelight

Nutbuttersaredeliciousandhealthy.Insteadofpeanutbutter,tryalmondorcashewbutterforachangeofpace.

1/2banana


2tablespoons(32g)smoothalmondorcashewbutter

Combinethebanana,milk,andnutbutterinablender;processuntilsmooth.Addmoremilk,ifneeded.



LittleStarsandRaisins

HowtoSegmentaGrapefruit

Tosegmentagrapefruit:1.Cutthefruitinhalf.2. Using a grapefruit knife, cut around the inside of the skin ofgrapefruit.

3.Cutouteachsegment,leavingbehindallwhitepith.

EggsFlorentine

Farmer’scheeseorpotcheeseisasoft,crumbly,unagedcheesethat’ssimilartoricottaandquesoblancoandhighinprotein.

2eggs

1tablespoon(15g)full-fatcottagecheese


1tablespoon(15g)freshfarmer’scheeseorpotcheese

1/2teaspoonbutter

1/4cup(40g)thawed,drained,andchoppedfrozenspinach

pinchgratednutmeg

OVENMETHOD:Preheattheovento350°F(180°C,gasmark4).Greasea6-ounce(175ml)ramekin.Lightlybeattheeggsinasmallbowl,andaddthe

cottage cheese, Swiss cheese, farmer’s or pot cheese, and butter. Stir in thespinachandnutmeg.Pour theeggmixture into thepreparedramekin.Bake30minutes, or until a knife inserted in the center comes out clean. Remove andcool.

YIELD:2toddlerservings,3tablespoons(45g)each


FabulouslyFriedSweetPotatoes

Sincetoddlershavenorealconceptofbreakfast,lunch,anddinner,itreallydoesn’tmatterwhatyouservewhen.Theoliveoilinthisrecipehelpsthebodyabsorb vitaminA from the sweet potato, and itmight bewell-received in themorning!

1sweetpotato


Scrub the sweet potato and prick its skin with a fork in several places.Microwave on high 5 minutes. Cool and peel the potato. Halve the potatolengthwiseandcuteachhalfinto1/2-inch(12mm)slices.

Lightlycoatafryingpanwithoilandheatovermediumheat.Addthepotatoslices,seasonlightlywithsalt ifdesired,andcookuntilnicelybrownedonthebottom.Turntheslicesandcook1minutemoreuntilgoldenandcrisp.

YIELD:4toddlerservings,2sliceseach


GaGaGranolawithYogurtandBerries

Thisbreakfastlookslikedessert!Whattoddlerwouldn’teatitup?Feelfreeto substitute different fruits based on what’s in season andwhat your toddlerenjoysmost.Finelychoppedalmondsarealsoahealthytoppingforthismeal.

1/4cup(30g)PerfectlyPlainGranola(page158)


1/4cup(36g)mixedfreshblueberriesandslicedstrawberriesPour thegranolaintoabowlandtopwiththeyogurtandberries.


IWantMoreWhole-WheatWaffles


For a treat, add fresh strawberries or peach slices and top with a littlewhippedcream.

3/4cup(90g)whole-wheatflour

3/4cup(94g)all-purposeflour

2tablespoons(26g)sugar2teaspoonsbakingpowder

3/4teaspoonbakingsoda

1/4teaspoonsalt

3eggs(or2eggsplus2eggwhites)11/2cups(355ml)buttermilk

1/2cup(112g)butter,melted,or1/2cup(120ml)oliveoil

Preheat a waffle iron according to manufacturer’s instructions. In a largebowl, combine thewhole-wheat flour, all-purpose flour, sugar,bakingpowder,bakingsoda,andsalt.Mixwithawhiskorafork.Inamediumbowl,beat theeggsuntilblendedandaddthebuttermilkandbutter.Stirthewetingredientsintothedry ingredients. If themixtureseems too thick(it shouldpouroffaspoon,notplop),addabitofwater.

Lightly oil the waffle iron. Pour the batter into the waffle iron and bakeaccording to themanufacturer’s instructions until crisp and golden. Repeat tomake6waffles.

Leftoverwaffles,oncecooled,maybefrozen.

YIELD:6toddlerservings,1waffleeach

EACHSERVING(ifusingbutter)CONTAINS:315.3calories;17.9gtotalfat; 11.8 grams saturated fat; 150.0mg cholesterol; 683.6mg sodium; 30.1 gcarbohydrates;2.3gdietaryfiber;8.6gprotein;219.1mgcalcium;1.7mgiron;700.6IUvitaminA;and0.6mgvitaminC.

IWantMoreWhole-WheatWaffles

PleasingPastinaBreakfast

Pastinaisanextremelysmallpastashapemadewithdurumwheatandegg.Thisrecipeisextradeliciouswhenservedwithfreshstrawberriesontheside.

1/4cup(44g)cookedpastina

1teaspoonbutter

1/4cup(60ml)wholefatmilk

1/4mashedbanana

MICROWAVEMETHOD: Combine all ingredients in a microwave-safebowlwith lid.Microwave20 secondsoruntilwarm.Let stand1minute, thenserve.

YIELD: 2 toddler servings, 1/4 cup (55 g) each EACH SERVINGCONTAINS: 111.6 calories; 3.1 g total fat; 2.0 grams saturated fat; 8.1 mgcholesterol; 13.2mg sodium; 18.4 g carbohydrates; 1.2 g dietary fiber; 3.2 gprotein;28.4mgcalcium;0.5mgiron;116.4IUvitaminA;and2.5mgvitaminC.

DateSunriseSurprise

Dateshavebeenenjoyedforcenturiesbypeoplearoundtheglobeandareagoodsourceofironandpotassium.

3dates

1/2cup(120ml)orangejuice

1tablespoon(15g)mashedbanana


1 tablespoon (15 g) Benjamin Bunny’s Carrot purée (page 154), orcookedandpuréedleftovercarrots

Pitandfinelychopthedates.Combinewith1/4cup(60ml)ofthejuiceinablenderandprocessonhighspeed for45secondsuntildatesarewellblendedwiththejuice.Addthebanana,yogurt,carrotpurée,andremaining1/4cup(60ml)juiceandblendwell.

YIELD: 2 toddler servings, 1/3 cup (about 85 g) eachEACHSERVINGCONTAINS: 73.8 calories; 0.7 g total fat; 0.3 grams saturated fat; 1.0 mgcholesterol; 39.1mg sodium; 17.2 g carbohydrates; 1.6 g dietary fiber; 1.1 gprotein;18.6mgcalcium;0.2mgiron;374.8IUvitaminA;and16.4mgvitaminC.

SeeHowtheGardenGrows

At twenty months, your toddler is still open to trying new foods.Continuetogivehimfreshfruitsandvegetableswhenthey’reinseason.Afun activity for the whole family is berry-or apple-picking, and mosttoddlerslovetosnackonfruitthey’vepickedthemselves.Combiningfreshfruitwith a protein such as cheese,milk, or peanut butter creates awell-balanced snack. Remember, your toddler still needs whole-milk dairyproducts,sodon’tswitchtolow-fatmilkyet.

SuperStuffedTomatoes

Camparisarevine-ripenedtomatoes,about2inches(5cm)indiameter,withawonderful flavor. If you can’t find Campari tomatoes, use any vine-ripenedvariety.

2Camparitomatoes

1hard-cookedegg

1teaspoonmayonnaise

1smallsprigfreshparsley

Withasharpknife,thinlysliceoffthebottomofeachtomato.Withasmallspoon,scrapeouttheseedsandliquidofthetomatoesanddiscard.Cuttheegginto small pieces. In a small bowl with a fork, mash the egg with themayonnaise.Mincetheparsleyandstirintotheegg.(Youcanomittheparsleyfrom the egg filling and serve the sprig separately on the plate, next to thetomato, if you prefer.) With a small spoon, fill the tomatoes with the eggmixture.Cutinhalfandserve.

YIELD:2toddlerservings,1tomatoeach


Yo-liciousToppedYogurtCheese

Thisisasfuntoeatasitistomake!Seeifyourlocalgrocercarrieswholewheatwafflebowlstomakeitextranutritious.

1smallice-creamwafflebowl

1/4cup(60g)yogurtcheese(page104)

1tablespoon(15g)noCookprunepurée(page47),Fuzzypeachpurée(page 48) , or mashed, fresh strawberries Fill the ice-cream cone with thecheeseandtopwiththepruneorpeachpuréeorstrawberries.


EACHSERVING(ifusingfreshstrawberries)CONTAINS:97.7calories;1.2gtotalfat;0.1gramssaturatedfat;1.7mgcholesterol;68.2mgsodium;17.0g carbohydrates; 0.3 g dietary fiber; 5.5 g protein; 115.2mg calcium; 0.8mgiron;5.7IUvitaminA;and9.0mgvitaminC.

AvocadointheSnow

Cut the egg halves in half again to make them easier for your toddler tohandle.

1hard-cookedegg


Cut the egg in half and remove the yolk. Mash the avocado and yolktogether.Spoonthemixturebackintothehard-cookedegghalves.

YIELD:2toddlerservings,1/2eggeach


EmeraldNectar

Thisbeveragecanbemadewithorwithout theavocado.Anddon’tbeshy

aboutfinishingwhatyourtoddlerdoesn’t.Thisisahealthyadultdrink,too!

1/2ripeavocado

1cup(235ml)apricotnectar

1/4cup(60g)vanillawhole-milkyogurt

Peelandpittheavocado.Combinetheavocado,apricotnectar,andyogurtinablenderandprocessuntilsmooth.

YIELD: 4 toddler servings, 1/2 cup (120 ml) each EACH SERVINGCONTAINS: 84.7 calories; 4.2 g total fat; 0.9 grams saturated fat; 2.0 mgcholesterol; 10.7 mg sodium; 11.9 g carbohydrates; 2.1 g dietary fiber; 1.3 gprotein;26.0mgcalcium;0.4mgiron;877.6IUvitaminA;and36.7mgvitaminC.

Carrot-PeanutButterSpread

Thisnutritiousspreadalsoworkswellwithappleslicesandcelerysticks.It’salsoyummyforbreakfastonfinger-lengthslicesofwholewheattoast.

1/2cup(61g)slicedcarrots(about3smallcarrots)


3tablespoons(42g)full-fatcottagecheese


2teaspoonscreamypeanutbutter

Combine thecarrotsandwater inasmallmicrowave-safebowl.Coverandmicrowave on high 3 minutes. Allow to cool slightly and then transfer to ablender.Addthecottagecheese,orangejuiceconcentrate,andpeanutbutterandprocess 1minute, or until the spread is smooth. If needed, use a spatula andscrapedownthespreadfromthesides.

YIELD:2toddlerservings,2heapingtablespoons(35to40g)eachEACHSERVINGCONTAINS:81.0calories;3.4g total fat;1.2gramssaturatedfat;4.7mgcholesterol;129.6mgsodium;8.7gcarbohydrates;1.2gdietaryfiber;3.8gprotein;25.6mgcalcium;0.2mgiron;5383.4IUvitaminA;and11.6mgvitaminC.

RadicalRiceCakeswithAlmondButter

Avoid purchasing flavored rice cakes since many are high in sodium.Consider serving with 1/2 cup (120 ml) milk and 1/4 cup (36 g) freshblueberries.

2miniricecakes

2teaspoonsalmondbutter

Spreadeachricecakewith1teaspoonalmondbutter.


EACHSERVINGCONTAINS: 102.4 calories; 6.6 g total fat; 0.7 gramssaturated fat; 0.0mg cholesterol; 61.9mg sodium; 9.7 g carbohydrates; 0.6 gdietaryfiber;2.4gprotein;30mgcalcium;30.0mgiron;0.1IUvitaminA;and0.1mgvitaminC.

AvocadowithStrawberryCreamCheese

Ifyourtoddlerisgettingtiredoftheblandnessoftheavocado,tryaddingthefreshtasteofstrawberrycreamcheese;itcombinesnicelywithcreamyavocado.Theleftoverfillingisalsogoodstuffedinfreshapricothalvesorpeachesorontopofpearorappleslices.

1cup(230g)creamcheese

1/2cup(78g)frozenor(80g)driedpittedcherries

1cup(170g)slicedstrawberries

1avocado

Combine1/2cup(115g)of thecreamcheeseandthecherriesinablenderandprocessuntilsmooth.Addtheremaining1/2cup(115g)ofthecreamcheeseandthestrawberriesandcontinueprocessinguntilsmooth.Peel,pit,andcuttheavocado into quarters or eighths. Spread each avocado quarter or eighthwithsomeofthestrawberrycreamcheese.

The strawberry cream cheese, tightly covered,will keep in the refrigeratorfor2to3days.

YIELD:Makes24(1-tablespoon)servings


Banana-RaspberryDream

The delicate raspberry is an excellent source of fiber. It’s also high in

antioxidants,Bvitamins,andvitaminC.

1smallripebanana

1/2cup(65g)freshraspberries

1/2cup(120ml)wholevanillasoymilk

Place the banana, raspberries, and soymilk in a blender and process untilsmooth.

YIELD: 2 toddler servings, 1/2 cup (120 ml) each EACH SERVINGCONTAINS: 102.5 calories; 0.9 g total fat; 0.2 grams saturated fat; 0.0 mgcholesterol; 21.8mg sodium; 23.7 g carbohydrates; 1.7 g dietary fiber; 2.6 gprotein;26.0mgcalcium;0.5mgiron;37.8IUvitaminA;and11.1mgvitaminC.

Banana-RaspberryDream

TunaSaladSurprise

This salad can be servedwith crackers, in pita breadwith tomato, or as asandwich.Atoddlermaypreferthetunafishmixedonlywithmayonnaise.Thismakesanicelunchservedwithpearslicesand1/2cup(120ml)wholemilk.

1can(6ounces,or170g)water-packedchunklighttuna,drained

1hard-cookedegg,chopped

2tablespoons(28g)mayonnaise

Combinethetuna,egg,andmayonnaiseinamediumbowl.Mixwell.

YIELD:3toddlerservings,2heapingtablespoons(about28g)eachEACHSERVINGCONTAINS:152.5calories;9.6gtotalfat;1.5gramssaturatedfat;104.0mgcholesterol;330.7mgsodium;0.2gcarbohydrates;0.0gdietaryfiber;15.1 g protein; 8.3mg calcium; 0.2mg iron; 86.7 IU vitaminA; and 0.0mgvitaminC.

StuffedTomatowithTunaSaladSurprise

Thisrecipealsoworksnicelywithturkeyorchickensalad.

1smalltomato

1tablespoon(15g)tunasaladsurprise (page172)Halve the tomatoandscooptheseedsout.Stuffwiththetunasalad.



PeanutButter–DateYummyMilkShake

Smoothiesareanexcellentwayforachildtogetconcentratednutrientsandcalories in a small portion. Peanut butter and smooth nut butters are goodsources of calories, zinc, and iron,which are important to a toddler’s healthygrowthanddevelopment.

4softpitteddates

1tablespoon(16g)smoothnaturalpeanutbutter


Cutthedatesintosmallpiecesandcombinewithpeanutbutterand1/4cup(60 ml) of the milk in a blender. Process 30 to 45 seconds until completelysmooth.Addtheremainingmilkandblendafewmoreseconds.

YIELD: 1 toddler serving, about 3/4 cup (175 ml) EACH SERVINGCONTAINS:288.2calories;12.5g total fat;4.0gramssaturated fat;12.2mgcholesterol; 123.8mg sodium;41.0g carbohydrates; 4.0 g dietary fiber; 8.4 gprotein;157.9mgcalcium;0.6mgiron;124.4IUvitaminA;and0.0mgvitaminC.

VeryBerrySmoothie

Frozenmangoworkswellinplaceofthemixedberriesinthisrecipe,orfeelfreetoexperimentwithwhatyouhaveonhand!

1/2cup(80g)unsweetenedmixedberries

1/2banana

2tablespoons(30g)plainwhole-milkyogurt



Place the berries, banana, yogurt, orange juice concentrate, and milk in ablenderandblend60seconds.

YIELD: 4 toddler servings, 1/2 cup (120 ml) each EACH SERVINGCONTAINS: 71.8 calories; 2.3 g total fat; 1.3 grams saturated fat; 7.1 mgcholesterol; 28.3mg sodium; 10.9 g carbohydrates; 0.8 g dietary fiber; 2.6 gprotein;80.0mgcalcium;0.1mgiron;89.2IUvitaminA;and8.0mgvitaminC.

VeryVeggie“Meat”Balls

Servethesenuttyvegetarianmorselsplainwithpastaandcheeseorsimmerthemforafewminutesintomatosauceandservewithspaghetti.

2eggs

1/2cup(50g)pecans

1/3cup(55g)gratedsweetonion

1/2teaspoonsalt(optional)

3/4cup(90g)Italian-styleseasonedbreadcrumbs

1cup(120g)grated4-cheeseMexicanblendoramixofgratedCheddarandMontereyJackcheese

1teaspoonchoppedfreshparsley


STOVETOPMETHOD:Inablender,combinetheeggs,pecans,onion,andsalt (if using) and process until the nuts are completely ground. Transfer to alargebowl.Stirinthebreadcrumbs,mixingwell.Mixinthecheeseandparsley.Form 12 small balls.Heat the oil in a frying pan overmedium heat.Add theballs and fry, turning often so theywill not burn, for 10minutes until nicelybrowned.

YIELD:6toddlerservings,or2ballseach


TastyTunaMelt

Areyou fishing for fast, convenientnutrition?This is aquick, tasty,open-facedsandwich.Servewithtomatoslicesanddillpickles.

1tablespoon(14g)mayonnaise


1can(5ounces,or140g)chunklighttuna,packedinwater,drained

1slicewhole-wheatbread

1thinslicemozzarellacheese

OVENMETHOD:Preheatthebroiler.Coverabakingsheetwithtinfoil.Inamediumbowl,combinethemayonnaiseandyogurt;blendinthetuna.Spreadhalfofthetunaevenlyonthesliceofbreadandtopitwiththecheese.(Wrapandrefrigerate the leftovers for your toddler’s lunch tomorrow!) Place the open-facedsandwichonthepreparedbakingsheet.Broiluntilthecheesehasmelted.Letcoolandcuttheopen-facedsandwichintobite-sizepieces.

YIELD: 2 toddler servings, 1/2 sandwich each EACH SERVINGCONTAINS: 197.9 calories; 8.9 g total fat; 2.3 grams saturated fat; 46.0mgcholesterol; 503.9mg sodium;7.3g carbohydrates; 1.2 g dietary fiber; 21.1gprotein;100.5mgcalcium;0.4mgiron;108.1IUvitaminA;and0.0mgvitaminC.

Popeye’sFavoriteSpinachSalad

Serve this with soup, a sandwich, and melon for dessert. Note that yourtoddlermayprefertoeatthesaladasfingerfood,withoutthedressing.

1/4smallbunchspinach(about3/4cup,or25g)

1smallslicecookedbacon

1/2hard-cookedegg

2smallwhitemushrooms

wonderfullywarmsherryVinaigrette,optional(seeright)

Wash,dry,andremovethestemsfromthespinach.Tearintopiecesandplaceinasaladbowl.Tearthebaconintopiecesandaddtothespinach.Choptheeggandslicethemushroomsandaddtomixture.Addthedressing(ifusing)andtossgently.


EACHSERVING(notincludingoptionalvinaigrette)CONTAINS:67.5calories;68.1gtotalfat;1.5gramssaturatedfat;112.5mgcholesterol;120.9mgsodium;1.8gcarbohydrates;0.6gdietaryfiber;5.4gprotein;34.2mgcalcium;1.0mgiron;2259.8IUvitaminA;and6.3mgvitaminC.

WonderfullyWarmSherryVinaigrette

Thislovelydressingisgreatwithanygreensalad,eitherforyouorforyourlittleone.


3tablespoons(45ml)sherryvinegar

1/2teaspoonDijonmustard

1/4teaspoonsalt

pinchfreshlygroundpepper

MICROWAVEMETHOD: In a small, lidded microwave-safe container,combine the oil, vinegar, mustard, salt, and pepper; shake until you have acreamy consistency. Remove the lid and warm in the microwave on high 30seconds.

YIELD: 8 toddler servings, 1 tablespoon (15ml) eachEACHSERVINGCONTAINS: 94.8 calories; 10.5 g total fat; 1.5 grams saturated fat; 0.0 mgcholesterol; 80.2 mg sodium; 0.1 g carbohydrates; 0.0 g dietary fiber; 0.0 gprotein;0.0mgcalcium;0.0mgiron;0.0IUvitaminA;and0.0mgvitaminC.

Cucumber,Shrimp,andSpinachSalad

Yourtoddlermaypreferthissaladplainorlightlydrizzledwithdressing.Ifyoudon’thaveshrimp,useleftovercookedchicken.

1cup(30g)packedfreshspinachleaves,washed

4slicespeeledcucumber

2or3largecookedshrimp

Creamylemondressing(seeright)

STOVETOPMETHOD:With water droplets still clinging to the leaves,cookthespinachinasmallskilletovermediumheatfor2minutes,tossing,untilsoft. Drain the spinach, let cool, and squeeze into a square shape. Place thecucumbersonaplateinanicepattern.Peeltheshrimpandremovethetails.Cutintosmallpiecesandarrangeontopofthecucumbers.Placethespinachnexttothecucumbers.DrizzlewithCreamyLemonDressing(optional).


EACHSERVING(not includingCreamylemondressing)CONTAINS:50.0calories;0.5gtotalfat;0.0gramssaturatedfat;57.4mgcholesterol;128.7mg sodium; 3.9 g carbohydrates; 1.8 g dietary fiber; 8.2 g protein; 49.0 mgcalcium;1.7mgiron;1202.1IUvitaminA;and7.3mgvitaminC.

CreamyLemonDressing

Thisisagreatall-arounddressingforanysalad.Tomakeitfamily-size,use1cup(230g)yogurt,4teaspoons(20ml)vinegarand2teaspoonslemonjuice.

2tablespoons(20g)plainwhole-milkyogurt

1/2teaspoonwhitewinevinegar

1/4teaspoonlemonjuice

Combinetheyogurt,vinegar,andlemonjuiceandwhisktogethervigorouslywithafork.



Cucumber,Shrimp,andSpinachSalad

MakeItaMeal:TheAmazingArtichoke

Artichokesareavailableyear-round,buttheirpeakseasonisspring.It’sthentheyareleastexpensive.Lookforonesthatarebrightgreenandhaveleavesthataretightlypackedandblemishfree.

HOWTOPREPAREBeforecookingartichokes,dothefollowing:

1.Washthem.2.Pulloffouterlowerleavestowardthebaseanddiscard.3.Cutoffthestemanddiscard.4.Withapairofscissors,snipthornytipsofftheremainingpetalsandcutoffthetopquarteroftheartichoke.Discard.

HOWTOCOOKCookingartichokesisreallysimple.Justfollowtheseeasysteps:

STOVETOP METHOD: Steam 40 to 45 minutes until a leaf comes outeasily.Or, stand up in a panwith 3 inches (7.5 cm) ofwater.Cover and boilgently25to45minutes,accordingtosize.Standupsidedowntodrain.

MICROWAVEMETHOD: Invert 1 large prepared artichoke in a deep 1-quart(946ml)microwave-safecuporbowl.Add1/3cup(75ml)water.Coverandmicrowaveonhigh7minutes.Letstand5minutes.Whendone,petalswillpullouteasily.

HOWTOEATYourtoddlermayenjoytheritualofeatinganartichoke.Toeat,pulloffpetalsoneat the time.Dunkbaseofpetal intomeltedbutter;pull theverybottomoftheleafthroughteethtoscrapeoffthesoft,pulpyportionofthepetal.Whenallthepetalshavebeenremoved,spoonoutanddiscardthefuzzystuff(thechoke)atthebase.Thebottom,orheart,iscompletelyedibleandincrediblydelicious.

YummyRecipeTip:ArtichokeDips

Hereareanumberofdifferentdipsthatworkwellwithartichokes:•1/4cup(60g)mayonnaiseand1/2teaspoonlemonjuice•1/4cup(60g)mayonnaiseand1teaspoonpesto•2tablespoons(28g)mayonnaise,2tablespoons(30g)sourcreamorplainyogurt,and1/2teaspoonlemonjuice

• 1 tablespoon (15 g) mayonnaise, 1 tablespoon (15 g) sour cream, 1/4teaspoonmustard,1/2teaspoonketchup,and1tablespoon(15ml)freshorangejuice.

Yes,Yes,YogurtSauceandEggplant

Eggplant is best betweenAugust andOctober. It’s an important source offiber, vitamins, minerals, and antioxidants. Serve the eggplant with cookedbasmatirice.Theflavorcombinationisreallynice.


1smalleggplant(about1pound,or455g)

Dashofsalt


STOVETOPMETHOD:Lightlycoata fryingpanwithsomeof theoliveoil and heat over medium heat. Cut eggplant into 1/2-inch (12 mm) slices.Sprinkleeachslicelightlywithsaltandbrushbothsideswitholiveoil.Placetheeggplantinthefryingpan.Cook10minutesuntiltheeggplantisbrowned.Turnandcooktheothersideuntilbrowned.Allowtocoolandthenremoveskinfromtheeggplant.Warmtheyogurtoverlowheatandpourovertheeggplant.

YIELD:8toddlerservings,or1sliceeach


Broccoli-CheddarSoup

Servethissoupwithwhole-wheatbreadandslicesofaripepearwashedandcored.


1smallonion

1leek,whitepartonly

1teaspoonchoppedgarlic

2smallpotatoes

1pound(455g)broccoli

2cans(14ounces,or425mleach)vegetableornonfatchickenbrothor3cups(700ml)homemadebroth

11/2cups(355ml)wholemilk

1/2to1cup(60to120g)packed,gratedCheddarcheese

STOVETOPMETHOD: Heat the oil in a large saucepan over low heat.Peelandchoptheonionandsauté5minutes.Cleanandslicetheleak,andaddleak and garlic to saucepan and continue to sauté 5 more minutes, stirringoccasionally.Wash,peel,andcubethepotatoes.Washandchopthebroccol.Addbothaswellasthebrothtothesaucepan.Coverandsimmer30minutesoruntilthe vegetables are soft. Allow to cool slightly and then pulse or purée the

mixture (dependingonhow smoothyou like your soup) in twobatches in theblender.Addsomeofthemilkifyouneedtothinthesoup.Returnthesouptothepan,addthemilk,andgentlyreheat.Stirinthecheeseuntilmelted.

YIELD:Makes6toddlerservings,1cup(235ml)each


PerfectPetitePesto

Thisisasmall-portionrecipeforpesto.Youmaywanttodoubleortripleit.Itfreezeswellandisafavoriteonspaghetti.Ifyoucan’tfindpinenuts,walnutswillwork.

1/2cup(20g)firmlypackedfreshbasil

1teaspoonminced,freshgarlic

1tablespoon(9g)pinenuts

3tablespoons(45ml)extravirginoliveoil

1tablespoon(5g)firmlypackedgratedparmesanorRomano

saltandpepper(optional)

Washanddrybasil andplace inablenderwithgarlicandpinenuts.Pulseintoacoarsepaste.Slowlyaddoliveoilandprocessuntilalltheingredientsarewellblended.Transfermixturetoabowlusingaspatula.Stirinthecheeseandseasonwithsaltandpepper,ifdesired.

YIELD:4toddlerservings,or2tablespoons(15g)each

EACHSERVINGCONTAINS:131.9calories;13.5gtotalfat;2.4grams

saturated fat; 1.9mg cholesterol; 33.9mg sodium; 0.9 g carbohydrates; 0.4 gdietaryfiber;1.5gprotein;32.6mgcalcium;0.4mgiron;279.8IUvitaminA;and1.0mgvitaminC.

StarryNightBroccoliPasta

Using little pasta shapesmake this an appealingmeal for toddlers. If youcan’tfindstelline,usealphabetpasta,farfalle(bowties),orrotelle(wheels).Forthetubularpasta,ditaliniorsmallelbowsarebothgoodchoices.


1tablespoon(7g)uncookedshort,tubularpasta

3or4smallbroccolipieces

GratedParmesanorRomano,totaste

STOVETOPMETHOD:Bring1cup(235ml)watertoaboilinamediumsaucepan. Add the both pastas, and reduce heat; simmer 5 minutes. Add thebroccoli and cook5minutesmore, stirringoccasionally, until the pasta is softandthebroccoliiscooked.Addalittlemorewaterifthepastabecomestoodry.At the end of cooking, the water should be mostly absorbed by the pasta.Transferthepastaandbroccolitoaplateorbowl.Sprinklewiththecheeseandletcoolslightlybeforeservingtoyourtoddler.



StarryNightBroccoliPasta

Rice,Veggie,FruitMedley

If you have leftover vegetables, this is a quick and simple dinner for ahungry and impatient toddler. If you need to cook the rice, use quick-cookinginstantrice.

2tablespoons(21g)cookedrice

1 tablespoon (15 g) chopped carrots, green beans, corn, zucchini,asparagus,orpeas

1tablespoon(11g)choppedtomatoor(9g)avocado

1tablespoon(10g)choppedmelon,peach,pear,ororange

Reheattherice.Microwaveorsteamthevegetablesofchoice.Mixtogethertherice,vegetables,tomatooravocado,andfruitofchoice.


EACHSERVING(ifusingmelon)CONTAINS:36.4calories;0.1gtotalfat; 0.0 grams saturated fat; 0.0 mg cholesterol; 32.6 mg sodium; 8.0 gcarbohydrates;0.5gdietaryfiber;0.8gprotein;13.6mgcalcium;0.4mgiron;1734.6IUvitaminA;and5.9mgvitaminC.

TinyTastyChickenNuggets

These are tasty and quick to make—and much healthier than fast-foodchickennuggets.Forthecoating,grindbreadcrumbsseasonedwithalittlesalt,pepper,andoreganointheblenderorusetempuraorpankocrumbs.

1tablespoon(15ml)oliveoil,ormoreasneeded

1egg

1tablespoon(15ml)wholemilk

1/4cup(30g)seasonedbreadcrumbs

3bonelessandskinlesschickenbreasts,cutintonugget-sizepieces

OVENANDSTOVETOPMETHOD:Preheat theoven to400°F(200°C,gasmark6).Heattheoilinafryingpanovermedium-highheat.Whisktheeggandmilkinabowl.Placethebreadcrumbsonaplate.Dipeachpieceofchickenfirstintheegg/milkmixtureandthendredgeinthebreadcrumbs,coveringbothsides. Cook in the hot oil 1minute; turn and cook 1minutemore. Place thechicken inabakingdishandbake15minutesoruntilmeat iscooked throughandanyjuicesrunclear.(Meatthermometershouldregister160to180°F[71to82°C].)

YIELD:12toddlerservings,4nuggetseach

EACHSERVINGCONTAINS:175.3calories;12.2gtotalfat;2.5gramssaturatedfat;72.5mgcholesterol;217.9mgsodium;7.8gcarbohydrates;0.6gdietary fiber;8.3gprotein;13.3mgcalcium;0.7mg iron;75.0 IUvitaminA;and0.0mgvitaminC.

Avocado,Cucumber,andTomatoSalad

Technically,acucumberisafruit,butit’sgroupedintotheveggiefamilyduetoitsuses.Yourtoddlerwilllovethecucumber’scleantastebutmaypreferthesaladwithoutdressing.

1/2avocado

1/4cucumber

1/2large,ripetomato

Dressingofchoice(optional)

Peel,pit,andcubetheavocado.Peelandslicethecucumberandthenhalve

the slices. Wash and cube the tomato. Combine the avocado, cucumber, andtomatointoabowlandtosslightlywiththedressing.


EACH SERVING (not including optional dressing) CONTAINS: 90.4calories; 7.4 g total fat; 1.1 grams saturated fat; 0.0 mg cholesterol; 8.5 mgsodium;6.3gcarbohydrates;4.0gdietaryfiber;1.6gprotein;18.6mgcalcium;0.6mgiron;399.1IUvitaminA;and13.3mgvitaminC.

HappyHaddockandTomatoes

HaddockisamildwhitefishhighinvitaminB12andproteinandsimilarintastetocod.Thisquick,easy,andmouth-wateringrecipegoeswellwithmashedpotatoesandgreenbeans.

2tablespoons(28g)butter

4 ounces (115 g) frozen haddock, without skin and bone, partiallydefrosted

Juiceoflemonwedge

salt(optional)

1/4tomato,cutintwo

2teaspoonsfreshchoppedparsley

STOVETOPMETHOD: Melt the butter in a heavy-bottomed pan overmedium-low heat. Cut the fish into two pieces. Add the fish to the pan andsprinklewith the lemon juice and a little salt (if using). Place the two tomatowedgesaroundthefish.Coverthepanandsimmer5to10minutesuntilthefishflakeseasilywhenproddedwitha fork.Donotovercook the fishor itwillbe

dry.Sprinklewiththeparsley.



“Therearetwolastingbequestswecangiveourchildren.Oneisroots.Theotheriswings.”–HoddingCarter,Jr.

CHAPTERFOUR

GettingtheBestEarlyNutrition—AReferenceforYourBabyandToddler

Goodnutritionisimportanttoourhealthandwellbeing.Understandingthebasicelementsthatconstitutegoodnutritionishelpfulwhenyouwanttofosterhealthyeatinghabitsamongyourfamily.Usethefollowingchapterasareferenceguidetounderstandingnutritionand

therolegoodnutritionplaysinyourchild’slife.Remember,it’suptoyoutosettheproperfoundationforalifetimeofhealthyeating.

AllAbout:Protein

WHATITDOES:Proteinisimportantforgrowth,energy,andtissuerepair.The brain, muscles, blood, skin, hair, nails, and connective tissues arepredominantlymadeofprotein.Proteinalso transportshormonesandvitaminsthrough the bloodstream, builds muscle, forms antibodies for the immunesystem,andplaysanessentialroleinmaintainingthebody’sfluidbalance.

SOURCES:Primarysourcesofproteinincluderedmeat,pork,poultry,fish,milk,yogurt,cheese,andeggs.(Animalsourcesofproteinaresometimescalled“complete” protein because they provide all twenty-two essential amino acidsthatthebodyneeds.)Soy,thoughfromaplant,providesthebestsourceofnon-animalprotein.Secondarysourcesofprotein (or“incomplete”protein) includebeans,lentils,rice,bread,cereals,vegetables,grains,nuts,andseeds.

HOWMUCHDOESMYCHILDNEED?:Up to sixmonthsof age,most

babiesreceivealltheproteintheyneedfrombreastmilkorformula.Betweensixand twelvemonths of age, food supplements an infant’s protein requirements.Toddlers(onetotwoyears)needabout16gramsofproteineachday.Twocups(475ml)ofwholemilk eachdayplus1ounce (28g)of beef, poultry, or fishshouldbeenoughtomeettheirrequirements.

AllAbout:Carbohydrates

WHATTHEYDO:Carbohydratesareourbodies’mainenergysource.

SOURCES: There are two kinds of carbohydrates: simple and complex.Simple carbohydrates are made up of simple sugars such as table sugar(sucrose),honey,cornsyrup,andmolasses.Theyprovidequickenergy,buttheyhave little nutritional value and are often categorized as “empty calories.”However,thesesugarsarealsopresentinfruit,vegetables,andmilk,whichaddnecessaryvitamins,minerals,andfibertothediet.Complex carbohydrates contribute starch and fiber to the diet andmay also

supplyproteinandimportantvitaminsandminerals.Complexcarbohydratesareabsorbed more slowly than simple carbohydrates, giving the body a morecontinuoussourceofenergy.Complex carbohydrates come from grains, beans and legumes, and

vegetables:Breads:Whole-grainbreadsaregoodsourcesofcomplexcarbohydrates.Multigrain, buckwheat, whole-wheat, barley, rye, and oat breads areexcellentchoices.Whenmadewithenrichedwhiteflour,crackers,pizzadough, buns, tortillas, and other flat breads are also sources ofcarbohydrates,butthey’renotasnutritiousastheirwhole-graincousins,sogivethemtoyourchildonlyonoccasion.

Cereals,Pasta,andRice:Whole-grainwheat,rye,oat,andbarleycereals—hot or cold—are good sources of carbohydrates, along with pasta,polenta(cornmeal),rice(brown),couscous(madefromsemolinaflour),andkasha(buckwheat).

Beans,Legumes, andVeggies: Dried beans, lentils, and peanuts are allgoodsourcesofcomplexcarbohydrates,asarepotatoes,sweetpotatoes,yams,corn,andsquash.

HOWMUCHDOESMYCHILDNEED?: There is noReferenceDailyIntake (RDI) for carbohydrates, but a balanced diet will provide an adequatesupply forbabies.For toddlers,50 to60percentof theircalories shouldcomefromnutrient-richcarbohydrates,andfoodswithaddedsugar(suchascandyandsoda)shouldbeservedonlyonspecialoccasions.

WhyChooseWholeGrains?

Health and nutrition experts always recommend that you chooseproductsmadewithwhole grains.That’s because they have vitamins andmineralsthatrefinedgrainsdon’t.Whilerefinedproductsmaybefortified,this doesn’t make up for all the important nutrients and fiber that wereremoved.Whenbuyingbread,breadproducts,andcereals, lookforwholewheat flour, rolledoats,wholegrain,or stone-groundwholegrainsas thefirstingredient.

AllAbout:DietaryFiber

WHATITDOES:Fiberaidsdigestion, lowerscholesterol levels,andmayreducetheriskofheartdiseaseandobesitylaterinlife.Fiberalsohelpspreventconstipation,afrequentproblemformanychildren.

TYPES: Dietary fiber, which is found only in plants, is divided into twocategories:solubleandinsoluble.

Solublefiber dissolveswithin the digestive system and generally passesthrough thebodywithoutbeingabsorbed. It expandsandbecomesgel-like on contact with water. Soluble fiber can help lower cholesterollevels.

Insoluble fiber, or roughage, passes through the intestines virtuallyunchanged.Insolublefiberaddsbulktothestoolandspeedstransittimethroughtheintestines,potentiallyreducingtheriskofcoloncancer.

SOURCES:Solublefiberisfoundinpeanuts,lentils,beans,barley,oats,and

oatbran.Otherexcellentsourcesofsolublefiberarefreshfruitsandvegetables,especially blackberries, unpeeled apples andpears, avocados, peas, artichokes,parsnips, prunes, and dried dates. Insoluble fiber is found in allwhole grains,wheatbran,fruitandvegetableskins,cornkernels,andseeds.

Buttervs.Margarine:WhatIsBestforYourBaby?

Butter andmargarine aremajor sources of dietary fat.Butter has 100calories, 30 milligrams of cholesterol, and 7 grams of saturated fat pertablespoon(15g).Margarinehasbetween45and100calories,0milligramsof cholesterol, and 1 to 2 grams of saturated fat per tablespoon (15 g).While supermarkets nowcarrymargarinewithout trans fat,we likeusingbutter for baby. It’s pure and natural. Most margarines contain highlyprocessedvegetableoils,soyproteinisolate,andanassortmentofadditives.

HOWMUCHDOESMYCHILDNEED?:Forinfantsundertwoyearsofage, there isno recommendation for total fiber.Abalanceddietwithplentyofwholegrains, vegetables, and fruitswill easily provide all the fiber your babyneeds.Forchildrenthreeyearsofage,expertsrecommend5gramsoffiberplusthechild’sage,soathree-year-oldwouldneed8gramsoffiberperday,afouryearoldwouldneed9gramsperday,andafiveyearold10gramsperday.Keep in mind that you don’t need to calculate your child’s fiber intake in

grams.Aminimumof three daily servings of green and/or yellow vegetables,two servings of fruit, and four to six servings ofwhole-grain bread, crackers,pasta, or cereal will provide an adequate amount of fiber. It’s important torememberthatthosegrainservingsshouldbewholegrains,whichalwayshavemore fiber thanproductsmadewithwhite flour.On ingredient labels, lookforthe words “whole wheat” or “whole grain.” (Wheat flour does not mean itcontainswholewheat.)In some cases, there can be such a thing as toomuch fiber. A diet rich in

wholegrains,vegetables,andfruitprovidesall thefibera toddlerneeds.Somewell-meaningparentsmayfeed theirbabiesadiethigh infiberand lowinfat.Thisisnotrecommendedforinfantsandtoddlersundertwoyearsold.

AllAbout:Fat

WHATITDOES:Fatisprobablyoneofthemostmisunderstoodnutrientsinfood.Infact,fatisimportanttogoodhealthandalsohelpsregulateoureatinghabits.Havingninecaloriespergram,fatisthebestsupplierofenergy.Thisisespecially important when it comes to baby and toddler diets. Fat insulatesagainsttemperaturechanges,providesaprotectivecushionforvitalorgans,andkeepsskinandhairhealthy.Fatalsohelpsthebodyabsorbthefourfat-solublevitamins:A,D,E,andK.Becausefatisdigestedandabsorbedslowly,delayinggastric emptying, meals eaten with fat cause greater satiety and turn off thedesiretoeattoomuchortoooften.

TYPES: It’s important tonote thatnotall fatsarecreatedequal; somearemuchbetterforyouthanothers.Evenso,thereshouldnotbeanyrestrictionsoffatsamonginfantsandtoddlers—exceptfortransfats,whichshouldbeavoided.Thecaloriesfromfatarenecessaryduring thesecrucialgrowingyears,andfatalsoplaysanimportantroleinbraindevelopment.Therearethreetypesoffatinadditiontotransfats:

Polyunsaturated fats lower total blood cholesterol, but they also lowerHDL(the“good”cholesterol).

Monounsaturated fats may help lower blood cholesterol, therebyreducingriskofcardiovasculardisease.

Saturatedfat is needed in babies’ and toddlers’ diets to support growthanddevelopment.

Transfatsareconsideredharmfulbecause they tendtoact likesaturatedfat and raise LDL (“bad”) cholesterol and lower HDL (“good”)cholesterol. Trans fats are createdwhen polyunsaturated vegetable oils

are hydrogenated to create a spreadable fat that’s solid at roomtemperature.

WhatAretheBestTypesofVegetableOil?

Olive oil is a healthy alternative to margarine and butter; it contains nocholesterol, very little saturated fat, and mostly monounsaturated fat. Othermostly polyunsaturated vegetable oils that contain no cholesterol are corn,cottonseed,peanut,soybean,safflower,andsunfloweroils.Are you confused about all the different olive oils available? Extra-virgin,

virgin, regular, or light olive oils all have the same amount of calories pertablespoon.Thedescriptionsrefertothetasteorprocessingoftheoil,withtotheamountoffatorcalories.Theoliveoilsaregradedinaccordancehthedegreeofaciditytheycontain.(Extra-virginhasthelowestacidity,withabout1percent.)

SOURCES: Breast milk and whole milk are good sources of fat caloriessince infants and toddlers cannot eat meat, nuts, butter, or oil in adequatequantities tosupplyenoughcalories. (Toomuchsaturatedfat inanadult’sdietmayraisecholesterollevels,increasingtheriskforheartdisease.)Fatexistsinbothplantsandanimals.Itisabundantinmeats,dairyproducts,

butter,shortening,saladandcookingoils,poultry,fish,andfattyvegetablessuchas avocados, soy beans, and olives. All fats in food are combinations ofsaturated, monounsaturated, and polyunsaturated fats. However, certain foodsarehigherinonetypeoffatthaninothers:

Goodsourcesofpolyunsaturated fats includesunflower,corn, soybean,cottonseed,andsaffloweroils.

Monounsaturated fats are abundant in olive oil, canola oil, pecans,cashews,macadamianuts,peanuts,pistachionuts,andavocados.

Saturatedfatsarefoundinlargeamountsinredmeat,pork,cream,wholemilk and wholemilk dairy products, coconut milk, coconut oil, cocoabutter,andpalmkerneloils.

Trans fats are found in most vegetable shortenings, occasionally inmargarine, and also in many snack foods such as crackers, cookies,cakes, pastries, and chips, as well as in fried foods and processedconveniencefoodssuchasfrozenpizza,boxedmacaroniandcheese,andtoaster pastries. The amount of trans fat is now listed on the nutritionlabelofallfoods.Lookforzerotransfatsonthenutritionlabelandtheabsenceofpartiallyhydrogenatedoilsintheingredientlist.

HOWMUCHDOESMYCHILDNEED?: Fat is essential to support achild’srapidgrowthsinceit’saconcentratedsourceofcalories.Yourbabywillnearlytripleherbirthweightandgainabout10inches(25cm)inlengthbyherfirstbirthday,soyou’llwanttoensureyourbabyconsumeshealthyfatsateachmeal.

AllAbout:Vitamins

WHAT THEY DO: Vitamins perform a wide variety of functions, fromformingredbloodcellstoboostingtheimmunesystemtohelpingreleaseenergyfromfood.Theyalsosupportthebody’smetabolicprocesses.Thirteenvitaminsareknowntobeessentialfornormalgrowth,development,andmaintenanceofourbodies.

TYPES: Vitamins are divided into two categories: fat-soluble and water-soluble.

Thefourfat-solublevitaminsareA,D,E,andK.Fat-solublevitaminsareabsorbedwiththehelpoffatfromfoods.

The water-soluble vitamins are vitamin C and the eight B vitamins:Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5),Pyridoxine(B6),VitaminB12,Biotin(aBvitamin),andFolicacid(aBvitamin).

SOURCES:WiththeexceptionofvitaminD,whichisproducedintheskinwhenexposedtosunlight,thebodycannotmanufacturetheother11vitamins,soyouneedtogetthemfromthefoodyoueat.Alltheessentialvitaminsarefoundin a wide variety of foods: fruits, berries, vegetables, grains, beans, legumes,dairy,fishandseafood,poultry,andmeat.MostoftheBvitaminscanbefoundinwholeandfortifiedgrainsandcereals,

aswellasindairyfoods,meat,fishandpoultry,someleafygreens,andpotatoes.Vitamin B-12 can be a concern with strict vegetarians who do not eat any

foods from animal origin. The only good source is from animals, includingmeats,poultry,eggs,seafood,anddairyfoods.

HOWMUCHDOESMYCHILDNEED?:Only very small amounts ofvitamins are needed, but symptoms from vitamin deficienciesmay develop if

vitamins are lacking in adequate amounts. (See information on individualvitamins in charts on page193.)On the other hand,when taken in excess, aswith supplements, somevitaminsmaybeharmful.According to theAmericanAcademy of Pediatrics, healthy children do not need vitamin supplements,providedtheyhaveabalanceddietofvariedfruitsandvegetables,whole-graincomplexcarbohydrates,fat,andprotein.

AGUIDETOVITAMINS

The following chart provides guidelines for foods that are rich sources ofvitaminsforinfantsandtoddlers.

AllAbout:Minerals

WHAT ITDOES: Although the body needs only small amounts of eachmineral,theyallplayimportantrolesinourbodies.Calciumisthemajormineralforourbonesandteeth.Ironisvitalforourredbloodcellsandmuscles.Othermineralsmaintainfluidbalance,sustainanormalheartbeat,andtransmitnerveimpulses.Iodineisneededforthethyroidgland.Fluorideisnecessary,especiallyin children, for strong teeth and bones, and it enhances the body’s uptake ofcalcium.

TYPES:Mineralsfallintotwogroups:majorandtraceminerals. The six major minerals are calcium, phosphorus, magnesium, sodium,chloride,andpotassium.Thelastthreeareknownaselectrolytes,whichareessentialforsustainingthebody’sproperfluidbalance.

The thirteen traceminerals areneededonly in small amounts—but theyarenutritionallyimportant,especiallyironandzinc.

SOURCES:Thesixmajormineralsandthirteentracemineralsarefoundinawide variety of foods:milk and dairy products, eggs, tofu, seafood, poultry,meat, beans, legumes, nuts and whole grain breads and cereals, and somevegetables.

HOWMUCH DOESMY CHILD NEED?: A varied and balanced dietusually provides adequate amounts of all essentialminerals. However, infantsandtoddlersdohavespecialrequirementsforiron,zinc,andcalcium,whichareneeded to support the rapid skeletal muscle, bone growth, and expansion ofbloodvolumeduringthetwofirstyears.

WhatAreAntioxidants?

Antioxidants are flavor compounds, pigments, or nutrients found inbrightly colored foods. The four primary antioxidants are beta-carotene(converted tovitaminAby thebody),vitaminsCandE, and themineralselenium.These antioxidants protect our cells fromharm caused by free-radicals, or molecules responsible for aging and certain diseases. Whilefree-radicals can damage our cells, antioxidants can help prevent or slowthis damage. Antioxidants may also strengthen our immune system andlowertheriskofinfection.

AGUIDETOMINERALS

The following charts outline foods that are quality sources ofminerals foryour infant or toddler. Remember to remove pits and seeds from fruits andvegetablesandintroducethemappropriatelyaccordingtoyourchild’sage.

AvoidingIron,Calcium,Zinc,andIodineDeficiencies

Mineralsarecriticaltosustainaninfant’sgrowth.Fortunately,choosingtherightfoodswillensureyourbabygetswhatheneeds.

MINERALSPOTLIGHT:IRONIron plays a major role in a child’s development, so it’s particularly

important that a baby’s diet include good sources of themineral. The naturalsupplyofironaninfantisbornwithisusuallyusedupbytheageofsixmonths.Atthattime,breastmilkandiron-fortifiedformulaarestillimportantsourcesofiron,butdietbecomesakeysupplierofthisnutrient.Letyourpediatricianknowyou are preparing your own baby food.Hemay ormay not prescribe an ironsupplement.For toddlers over one year old, 1/4 to 1/2 cup (55 to 115 g) iron-fortified

cereal aday shouldprovide an adequate amountof iron.DrinkingvitaminC–rich juices such as apple or white grape juice or eating vitamin C–rich fruitincludingpeaches,berries,andorangeswithiron-fortifiedbabycerealenhancesironabsorption.Afteragetwo,growthrateslows,ironreservesbegintobuild,andtheriskof

iron deficiency decreases. Symptoms of iron-deficiency anemia in your babyinclude fatigue, weakness, and increased susceptibility to infections. If yoususpectyourchildisirondeficient,callyourpediatrician.

MINERALSPOTLIGHT:CALCIUMCalcium promotes the growth of strong bones and teeth and prevents

osteoporosislaterinlife.Bothbreastmilkandformulaprovideallofyourbaby’scalciumneedsformostofhisfirstyear.Afterthat,dietwillagainplayakeyroleinhelpinghimmeethisrequirements.AccordingtotheAmericanAcademyofPediatrics,toddlersbetweentheages

ofoneandthreeneedabout500milligramsofcalciumdaily,ortheequivalentoftwocupsofmilkoronecupofmilkplusonetotwoouncesofcheese.Lackofcalciuminthedietcancauserickets,achildhooddisorderinvolving

softeningandweakeningofthebones.Alwayscheckwithapediatricianifyouhaveanyconcernaboutyourbaby.

MINERALSPOTLIGHT:ZINCZinc is used by the body for growth and development, immune response,

neurologicalfunction,andreproduction.Healthy,full-term,breastfedbabiesdonotneedadditionalzincbeyondwhattheygetfrombreastmilk,formula,ordiet.Some of the symptoms of mild zinc deficiency in infants and toddlers are

diminished appetite, slow growth, increased infections and diarrhea, and a

reducedsenseof tasteandsmell. Ifyouareconcernedaboutyourbaby,checkwithyourpediatrician.

MINERALSPOTLIGHT:IODINEAt one time in the United States, iodine deficiency disorder (IDD) was a

seriousproblem,jeopardizingchildren’smentalhealth.Sincetheintroductionofiodizedsalt,however,itisnolongeraconcerninthiscountry.Iodine is also found in seafood and vegetables grown in iodine-rich soil.

Breastmilkandiodine-fortifiedinfantformulasarethebestsourcesofiodineforinfants.

WaterForInfantFormula:What’sBest?

Pediatriciansconsiderfluoridatedtapwatersafetousewhenpreparinginfantformulasinceexposuretofluorideduringinfancyhelpspreventtoothdecay,butcheckwith your pediatrician for the best recommendation.While all types ofinfantformulashavelowamountsoffluoride,whenmixedwithtapwater,theymaycontribute fluoride toyourbaby’sdiet, increasinghis risk for fluorosis, acosmetic dental issue that leaves faint white marks on both baby teeth andpermanent teeth. If you’re concerned about fluorosis, you can reduce yourbaby’sexposuretofluoridebyalternatingtapwaterwithbottledwater.Bottledwater low in fluoride is labeled “purified,” de-ionized,” “de-mineralized,”“distilled,”ormadebyreverseosmosis.

AllAbout:Water

WHAT ITDOES:Water is essential to life. It is necessary for digestingfood,maintaining proper body temperature, transporting nutrients, eliminatingwasteproducts,andlubricatingjoints.

HOWMUCH DOESMY CHILD NEED?: During an infant’s first sixmonths,waterisn’tnecessary,sincebreastmilkorformulaprovidesallthefluidthey need. Once your baby starts eating solid food and the requirements fornursingandformulahavebeenmet,watercanbegivenfromabottleorcuptoquenchthirst.

Fromoneyearon,yourtoddlerneeds2cupsofmilk(16ounces)aday,afterwhichyoucanusewaterifsheisstillthirsty.

DrinkUp!WaterThat’sSafeforChildren

Mosttapwaterissafeforbothhealthyadultsandchildren.TheUnitedStateshasoneofthesafestwatersuppliesintheworld.TheEnvironmentalProtectionAgency’s (EPA’s) current drinking water standards are designed to protectchildrenandadults.However,infants’andtoddlers’immunesystemsarenotyetfully developed. Consequently, they are more vulnerable to impurities indrinking water. Certain microbes may induce diarrhea and vomiting, whichcould cause babies to become dehydrated. Young children may also be moresusceptible to chemical contaminants (lead, nitrites, nitrates, copper, mercury,barium, cadmium, and pesticides) that affect learning, motor skills, and sexhormones during important stages of growth. Since the water quality variesthroughoutthecountry,concernedparentscanfindoutaboutthesafetyoftheirlocalwater by calling the SafeDrinkingWaterHotline, 800-426-4791, or theEPAChildren’sEnvironmentalHealthHotline,877-590-KIDS.

AllAbout:Sodium

WHATITDOES:Sodium,ortablesalt,maintainsfluidbalanceinthebodyandhelpsnervesperformproperly.

SOURCES:Saltisfoundnaturallyinmanyfoodsandwater,andprocessedfoodsoftenhavesaltaddedasapreservative.

HOWMUCHDOESMYCHILDNEED?:Saltshouldneverbeaddedtothefoodofbabiesundertwelvemonthsofage.Breastmilkandinfantformulawillprovideallthesodiumyourbabyneeds.Onceahealthyone-year-oldstartstoeattablefood,verysmallamountsofsaltwillnotbeharmful.However,saltisanacquiredtaste,souseitsparingly.Usespices,herbs,andlemonjuicetoflavorfamilyrecipesifdesired,andaddjustenoughsalttobringoutthenaturalflavorswithoutmakingthefoodtastesalty.

LookforLow-SodiumFoods

Mostprocessedfoodshaveveryhighlevelsofsodium,sowhenfeedingyour toddler, it’s a good idea to check nutrition labels. Look for foodslabeled“lowsodium”or“reducedsodium.”Butstayawayfrom“lite”salt;ithasbeenknowntocauseallergicreactions.Inaddition,checklabelsformonosodium glutamate (MSG), a flavor enhancer that can cause allergicreactionsandmigrainesinsomepeople.

AllAbout:Sugar

WHAT IT DOES: Sugar is a source of energy; however, it is devoid ofvitamins,minerals, or anyothernutrients and is often referred to asproviding“emptycalories.”

TYPES: Sugar, also called sucrose, comes from beets or sugarcane.Molasses is the concentrate that remains after sucrose is extracted fromsugarcane. Brown sugar is white sugar crystals that have been coated withmolasses.Maplesugarandmaplesyrupareproductsofsapfromthemapletree,andhoneyisproducedbybeesfromthenectarofflowers.

SOURCES: Sugars are simple carbohydrates that occur naturally inmanyfoods suchas fruit,vegetables, andmilk.Refined sugarsandother sweetenersareusedextensivelyinprocessedfood.Inadditiontothoseusedinsoftdrinks,canned and frozen fruits, breakfast cereals, candy, jams, dairy desserts, fruitdrinks, and baked goods, sugar is also found in ketchup, bread, cannedvegetables,mustard,saladdressings,andmanyotherunlikelyproducts thatwedon’t thinkof asbeing sweet.Tomakeup for the flavor sacrificedby low-fatingredients,somefoodmanufacturershave increased thesugarcontent in theirproducts.Consequently,consumptionofsugar,honey,andothersweetenershasincreaseddramaticallyinthepastdecade.

HIDDEN SUGARS: Remember that processed foods can contain largeamounts of sugar. Be sure to read food labels carefully. The following aredifferent kinds of sugars to watch for in nutrition labels: glucose, dextrose,fructose, sucrose, maltose, lactose, honey, molasses, maple syrup, cane sugar,brownsugar,beet sugar,cornsugar, refinedsugar,cornsweetener,cornsyrup,high fructose corn syrup, and fruit juice concentrate. A food is high in sugarwhenoneofthesesugarsappearsfirstorsecondontheingredientlist.

HoneyWarning

TheAmericanAcademyofPediatricsrecommendsthathoneynotbegiventoinfantsyoungerthantwelvemonthsofage.Ithasbeenassociatedwithinfantbotulism,anillnessthatcanbefatalforbabies.Honeyisoftenaddedtobread,jam,crackers,andotherbakedproducts,aswellasicecreamoryogurt,soreadlabelscarefully.

HOWMUCHDOESMYCHILDNEED?:Allsugars,honey,andsyrupsshouldbeusedsparingly.Anexcessofsugarinababy’sdietcancausediarrhea.Sugaralsopromotestoothdecay.Allsugarsarevirtuallyidenticalnutrition-wiseand supply about 4 calories per gram (with the exception of honey, which ishigherincalories).Babiesandtoddlersnaturallylovesweets.Thechallengeforparentsistofind

the bestway to satisfy their child’s sweet toothwithout jeopardizing oral andgeneral health. Naturally sweet fruits are always the best choice for dessertssince they also provide essential vitamins, minerals, and fiber—benefits notprovidedbymostprocessedcookies,candies,andpastries.

SoftDrinks:LiquidCandy

Carbonated soft drinks have been called liquid candy by many healthprofessionals, and it’seasy to seewhy:A12-ounce (355ml)canof sodamaycontaintheequivalentof10teaspoons(40g)ofsugar.Notonlyarecarbonateddrinksthemostcommonsourceofemptycaloriesinmanychildren’sdiets,theyalso frequently take the place of beneficial beverages in the diet: milk, fruitjuices (which should be limited to 4 ounces [120ml] a day), andwater. Plus,chemicalsincertainsodascancausemineralstoleachfromtheones.Inarecentstudy,findingsshowedthatinfantsasyoungassevenmonthswerebeinggivensodaona regularbasis,whichcouldexplaincontributingcauses to thecurrent

obesityepidemic.

WhatAboutJuice?

Juicescontaina lotof sugar, so fromsixmonths to twoyearsof age, it ispreferable to limit theamountof juiceachildconsumes to fourouncesaday.Toomuchjuicecanfillsmallstomachs,leavinginsufficientroomforabalanceddiet.Excessiveamountsmaycausecramping,diarrhea,andcontribute to toothdecay.However,juicedoesprovideessentialvitamins,andit isoneofthehealthier

waysofsatisfyingyourbaby’ssweettooth.Forsix-andseven-month-oldbabies,juicesshouldbedilutedwithanequalamountofwater.Byeightmonths,yourbabymaybegivenfull-strengthjuice,butit’sstillpreferabletodiluteit.Whenbuyingjuices,lookfor100percentfruitjuice—checkthelabelforthe

words 100 percent pure or 100 percent juice—with no sugar added. Thiswillensure you are getting only pure fruit juice, not a sweetened juice beveragedilutedwithwater.ThereareanumberofjuicesfortifiedwithvitaminCmadespecificallyforinfantsandtoddlers.Shouldyouchoosetogiveyourchildadultjuices,besure theyarevitaminC–fortifiedandthatapple juiceandciderhavebeenpasteurizedtoeliminateharmfulbacteria.Steerclearofproductnameswiththewordsjuicecocktail,juicepunch,juice

drink,juicesparkler,juiceblend,orjuicebeveragesincethesearetermsusedforsweetenedanddilutedjuices.Andbewaryofproductslabeled“realfruit.”Theycanbemisleading,asitmeansonlythatthefruitisreal,notnecessarilythatthebeveragecontains100percentfruitjuice.

Sweets:LetThemBetheOccasionalTreat

Weallknowthatsugarconsumptionshouldbelimitedinbothchildrenand adults. But it’s important to point out that sweets should not befanaticallydeniedbut rather shouldbe enjoyedoccasionally as a treat. In

addition,sweetsalsoshouldnotbewithheldasapunishmentorusedasareward,asthatcansetupchildrentobecomepsychologically“addicted”tocertainfoods,particularlysweets.

AllAbout:DairyProductsandSubstitutes

When it comes to dairy products, your options can be overwhelming. Butwe’vesimplifiedeverythingforyou,makingthecomplexsimple.

WHOLECOW’SMILKBythetimeyourbabyisoneyearold,youcanstarttogivehim2to3cups(16to 24 ounces) of whole milk each day. Whole milk is an important andinexpensivesourceofthefats,protein,calcium,andvitaminsAandDyourchildneeds. All cow’s milk given to toddlers and young children should bepasteurized. Insteadofgivingyour toddlerawholecup,whichmay filluphislittlestomachandnotleaveroomforanyotherfood,givehim1/4cup(60ml)varioustimesthroughouttheday.Thecalciumfoundinwholecow’smilkismosteasilyabsorbedthancalcium

fromothersources.Itcontainsthe“good”fatsthatareimportanttobothinfantand toddler development, so it’s no surprise pediatricians recommend wholemilkforaminimumofthefirsttwotothreeyearsofage.

GOAT’SMILKAftertwelvemonthsofage,whenthedigestivesystemhasdevelopedandyourbaby iseatingahealthydiet,goat’smilkmaybebeneficial ifcow’smilk isn’tbeingwell tolerated.Goat’smilk contains about 10gramsof fat per 8 ounces(235ml)compared to8 to9grams inwholecow’smilk,and itsmilkproteinscanbeeasierforababytodigest.Ifyouchoosegoat’smilkforaone-year-old(orolder),besureithasbeenpasteurized.

DRIEDMILKThereareanumberofbenefitsofdriedmilk:Itislesscostlythanliquidmilkbuthas thesamenutritionalvalue,anditkeepsfora longtime.However,childrenup to age two shouldalwaysdrink full-fatmilk, and it canbedifficult to finddriedwholemilk;itisusuallyonlyavailableinlow-fatandnonfatforms.Ifyou

can finddriedwholemilk (campingoutfittersandbakers’ suppliers sometimescarryit),byallmeans,serveittoyourchild.Butyoushouldnotofferhimdriednonfatorlow-fatmilk.

MILKSUBSTITUTESSoymilk(notsoyformula)ismadefrompuréedsoybeansandwater,soitlacksthe calcium found inwhole cow’smilk. Further, soymilk doesn’t contain thelevel of fat, vitaminsAandB12, andprotein thatwhole cow’smilkdoes andmayevenhindertheabsorptionofcalciumduetothephylatesitcontains,sowedon’trecommendthisoptionforbaby.Coconutmilkisnotreallymilkbuttheextractpressedfromgratedcoconut.It

isveryhigh incalories (552 in1cup [235ml]). Itdoesnothavea significantamountofcalciumandminimalamountsof ironandvitaminC.Coconutmilkhas ten timesasmuchsaturated fataswholemilkbutnocholesterol.Coconutmilk shouldnot replace regularmilk for toddlers,but itsuse inAsian recipes,particularlyinThaifood,canaddvarietytothediet.Ricemilkandricemilkproductshavelittlenutritionalvalueexceptforsome

carbohydrates and a large amount of folate. They are not good substitutes forregularmilk,astheylacknecessaryfat,calcium,protein,vitaminA,andvitaminD. However, it is fine to use rice milk products occasionally as a treat or insmoothies.

OTHERDAIRYPRODUCTSWhole-milk yogurt, cottage cheese, and ricotta cheese are all high in calciumand can be used liberally in your toddler’s diet. Parmesan, mozzarella, andCheddarcheesesarealsoexcellentsourcesofcalciumandvitaminA.Icecream,cream, and half-and-half have about the same amount of calcium asmilk butalmosttwiceasmuchfat,cholesterol,andcaloriesaswholemilk.Theycanbeusedinatoddler’sdiet,butshouldbegiveninmoderation.Remember,habitsarequicklyestablishedbuthardtochange,sogoeasyonthehigh-fatandsweeteneddairyproductsforyourchild.Andkeepinmindthatonceextracaloriesarenotneeded, frequentuseofcream-basedhigh fatandhighcholesterol foodshouldbemodified.

Wemustteachourchildrentodreamwiththeireyesopen.”—HarryEdwards

CHAPTERFIVE

SpecialConsiderations

ThephilosophyofTheBestHomemadeBabyFoodonthePlanetisbuiltonthepremisethatthefoodyourchildgetsaccustomedtoeatingasaninfantisthefood she’ll prefer later in life. While it might seem challenging to keep fastfoods, soda, sweets, and other temptations at arms’ length, once you establishhealthyeatingbehaviors,yourchildwillprefernatural,freshmealsandsnacksasopposedtothosewithlittletononutritionalvalue.

KeepingWeightProblemsatBay

Goodnutritionfrombirththroughpreschoolsetsthefoundationforhealthyhabitslaterinlife,buteasyaccesstofastfoodandjunkfoodcanquicklyerodethesehabits.Statisticshowthatchildren’seatinghabitsarebeginningtomirrorthoseofadult’s;almost25percentofchildrenagestwotofiveareoverweightorobeseintheUnitedStates.Duringthelastdecade,therehasbeenmuchdebateanddiscussionaboutthe

dramatic increase in the number of overweight children in the United States.Experts agree that children become overweight for a variety of reasons. Themost common reasons are genetic factors, unhealthy food and eating patterns,andlackofphysicalactivity.Whilethere’snotalotparentscandoaboutthegeneticcausesofobesity,they

canhelpa child establishhealthyexercise andeatinghabits, and it’spreciselythesegoodhabitsthatwillofferprotectionfromdiseaseandcontinuetodeliverhealthbenefitsforalifetime.

AVOIDINGANDLIMITINGFASTFOODANDJUNKFOODIfgiven thechoice,childrenwillopt forFrenchfriesand icecreaminsteadof

potatoesandyogurt,butthisistrueonlyiftheyhavebeenexposedtothesetypesofmealsearlyandoften.So,trytolimittripstothedrive-thru,fastfoodchains,convenience stores, and the snack food aisle in the grocery store. Also limitsugared cereals, pizza, milk shakes, pie, artificially flavored fruit drinks, icecream,deep-friedchicken,hotdogs,cheeseburgers,soda,andcandy.While cookiesor a small pieceof cake are just fine for anoccasional treat,

regular consumption leaves little room for nutrition-dense balancedmeals therest of the day. If you think that your toddler is too heavy, talk to yourpediatricianora registereddietitianwhocanhelpyoucustomizeaprogram tomeetthespecialneedsofyourchild.

NippingUnhealthyHabitsintheBud

Thefoodyourchildbecomesaccustomedtoeatingasababyisthefoodshewillpreferlaterinlife.Keepinmind,youshouldnotfight,deny,ortrytoforceyourchild’staste.Herownlikesanddislikeswilldevelopnaturallyfrom having been given healthy and tasty food at home.Remember, if achilddoesnotacquireatasteforfoodwithlittleornonutritionalvalue,shemayfinditeasytopassthemupwhenshe’solder.

UnderstandingAllergiesandFoodIntolerance:HowtoKnowtheDifference

Food intolerance is common among infants and toddlers, but it can bedifficulttodiagnose.That’swhyitisimportanttointroducenewfoodstoyourbabyoneatatimeandwatchforreactions.Ifyouoffertwoormorenewfoodsat thesametimeand there isareaction, itwillbedifficult todeterminewhichfoodcausedtheproblem.Theriskofallergiesandfoodintolerancelessensbytheeighthorninthmonth

andcontinues todecreaseafter thefirstyearuntil the thirdyear,whentherisklevelsoff.AccordingtotheAmericanAcademyofPediatrics,truefoodallergies,which

settheimmunesystemintoaction,arerare.Ifyounoticeareaction,it ismorelikelyyour child is experiencing intolerance to aparticular foodor ingredient.Keepinmindthatallergicreactionsdon’talwayshappenthefirsttimeafoodisgiven, so be aware that your child may develop an allergy to a food hepreviouslytolerated.Consultyourpediatriciantocorrectlyidentifyifareactionisanintoleranceorallergy.

ProblemFoods

Therearesomefoodsthatarelikelytocauseallergicreactionsorintoleranceproblemsinchildrenwhoaresusceptible.Thefollowingshouldnotbeofferedtoyourbabyuntilaftertwelvemonths.

Chocolate(cocoa)andanyfoodscontainingchocolateCitrusfruitsandcitrusjuices(orange,lime,grapefruit,andlemon)Cow’smilkEggwhitesandfoodcontainingeggwhites,includingcookiesandcakes Food containing additives, such as dyes, thickeners, preservatives,artificialflavors,andcolors

Garlic Honey, which is often added to bread, jams, crackers, other bakedproducts,icecream,andyogurt

Nuts,peanutbutter,andanyfoodcontainingpeanutsShellfish(shrimp,crab,andlobster)StrawberriesSoyandsoyproducts, including tofu(If therearenoknownallergiesoftheseproductsinthefamily,theycanbeintroducedatninemonths.)

Wheat and wheat products (If there are no known allergies of theseproductsinthefamily,theycanbeintroducedateightmonths.)

If your baby experiences diarrhea, bloating, or gas after eating a new food,

immediatelystopofferingthefood.Onceyouaresureitisintoleranceandnotanallergy(bycheckingwithyourpediatrician),tryreintroducingthatfoodamonthor two later. If the intolerance recurs,wait until your baby turns one year oldbeforeofferingthatfoodagain.Diarrhea, skin rashes, hives (itchy welts), wheezing, vomiting, difficult

breathing, a runny nose, and tearing eyes are all symptoms of an allergicreaction.Ifyourbabyexhibitsthesesymptomsaftertryinganewfood,callyourpediatrician immediately. Do not give the food to your baby again until yourpediatricianhasmadeadiagnosis.

LACTOSEINTOLERANCEWhen the body lacks a needed enzyme (lactase) to digest the natural sugar inmilk (lactose), some people may experience lactose intolerance. The mostcommon symptoms are gas, bloating, and diarrhea. Infants are bornwith highlevelsoflactase,butbyagethreeorfour,ithasdecreased,especiallyinpeopleofAsian,African,southernEuropean,andNativeAmericanancestry.However,notalllactase-deficientpeoplearelactoseintolerant.Byagethreeorfour,manychildrenwithlactoseintolerancearealsointolerant

ofsoyproducts.Some,however,haveonlyapartialintoleranceandcanhandlemilk and dairy products so long as only small amounts are servedwith food.Agedcheesesandyogurtsareusuallyacceptablebecause the lactose isbrokendownduringtheagingprocess.Reduced-lactoseandlactose-freemilkisnowreadilyavailable,asarelactase

enzyme products that can be added to milk and dairy foods to make lactosedigestible.Checkwithyourpediatricianbeforegivingthismilktoyourchild.

HIGH-RISKCHILDRENTheAmericanAcademyofPediatrics recommends the following topreventordelay foodallergies in infantsathigh risk, suchas thosewitha familyhistoryfoodofallergies.

Breast-feed exclusively for the first sixmonths or use a low-allergenicformula (no cow’s milk or soy protein) as recommended by yourpediatrician.

Whilenursing,eliminatenuts,peanuts,eggs,andmilkfromyourdiet.Delaytheintroductionofsolidfoodsuntilaftersixmonthsofage.Delaytheintroductionofcow’smilkuntilageone,eggsuntilagetwo,andpeanuts,nuts,andfishuntilagethree.

OralHealth:BuildingGoodHabitsforHealthyTeeth

Careandcleaningofyourchild’s teeth is acollaborationbetweenyouandyourpediatricdentist,buttherereallyisalotyoucandoonyourowntopreventpotentialoralhealthproblemsbeforetheyoccur.

TEETHINGThereisawidevariationintheagethatbabiescuttheirfirstteeth,butthefirst

teeth usually appear between five and seven months. Teething often causesproblems like sore and painful gums, which may make babies cranky andirritable,reducetheirappetite,orevencausediaperrash.Sincesomanyteetharecutduringthefirsttwoyears,theremaybemanytryingtimes.Ababyoftenhasanelevated temperatureduring teething.A feverof100°F

(38°C) or higher, however, requires a call to the pediatrician. If feverish, giveyourbabyplentyof liquids.It is important toget thefeverdownasquicklyaspossible,butdonotgivehimanymedicinewithoutyourpediatrician’sadvice.Ifyour baby has diarrhea, cut out fruits and fruit juice until symptoms havedisappeared, but do not eliminate or decrease breast milk or formula. Plain,puréedboiledricecanalsobehelpful.For babies, rubbing the gums with a clean finger may ease some of the

discomfort,andcleanandfrozenwashclothsorterryclothmaybeniceforthemtochewon.Yourbabymaytry toputhardobjects inhermouth,sobecarefulthat theobject isnot something shemight chokeon.Extra love,patience, andcuddlingwillbeneededatthistime.Fortoddlers,frozenberries,fruits,andsomevegetables(cutintosmallpieces

to prevent choking) and other cooked and frozen foods like mini waffles arepopularduringperiodsofteething,astheysootheswollengums.Ifyoufeelyourchildmightneedmedicationforrelief,askyourpediatrician.

CAVITYPREVENTIONAbalanceddietisnotonlyimportanttoinfants’andtoddlers’generalhealth,butalsofortheirdentalhealth.Babyandtoddlertoothdecayhaduntilrecentlybeenblamedprimarilyonbabybottletoothdecaysyndrome,cavitiesdevelopedfromallowingachildtodrinkfrombottlesofjuiceormilkwhilefallingasleep,whichcancausetheliquidtopoolinthemouth.Abroaderviewpointnowincludesthefollowingothercausesoftoothdecayandmethodsofprevention:

Startearlywithgoodnutrition,eatinghabits,andoralhygiene.Don’tdippacifiersinsugar,honey,orjuice.(Nevergivehoneytoababylessthanayearoldunderanycircumstances.)

Limitfruitjuicesto1/2cup(120ml)daily.Donotofferjuiceorothersweetliquidsinabottle—onlyinacup.Ifyoumustgiveyourbaby something to suckonatbedtime for comfort, useonlywaterorapacifier.

Wipe your baby’s gums with a soft, wet washcloth to remove harmfulbacteria.

When your baby has a few teeth, either brush them with a soft-bristlebrushorwipethemoffaftermealswithawetpieceofgauze.

Payanearlyvisittoapediatricdentist.

Between six and twelvemonths of age, your babywill generally cut abouteight teeth. These primary teeth are important for chewing food, speech, andgoodappearance.Babyteethalsohelpreservespaceinthejawsforpermanentteeth—all significant reasons for keeping them healthy. As soon as the teethbreak through, clean them daily with a damp cloth, gauze pad, or soft babybrush.Useonlyfreshwater,notoothpaste.Dailycleaningisessential,asthisisthetimewhensolidsandjuicesareaddedtothediet.Oralbacteriafeedonsugarandstarchesthatareleftontheteethformorethan

20minutes,producingacidsthatdestroytoothenamelandcausecavities.Foodsthattendtoclingtobabyteethincludesugaryfoodsandhigh-starchsnacks,suchas dried fruit, crackers, breadsticks, and teething biscuits. Eating Cheddar,MontereyJack,orSwisscheeseimmediatelyaftersugaryandhigh-starchfoodsmaycounteract someof thenegativeeffectsbutnot as thoroughlyas cleaningtheteeth.Ifyourwatersupplyisnotfluoridatedandthenaturalfluoridecontentofyour

water is low,yourpediatricianmayprescribeafluoridesupplementaroundsixmonths. By your baby’s first birthday, visit a pediatric dentist and ask for ademonstrationandinformationonproperbrushingtechniques.Toddlersarenotdevelopmentallyreadytobrushtheirteethbythemselvesyet,

butbetweeneighteenmonthsand twoyears, start teachingyour toddler tospitouttoothpaste.Solongasitisnotswallowed,useapea-sizedamountoffluoridetoothpaste on the toothbrush and guiding her hand, help her brush her teeth.Trainingtoothpastewithoutfluoride,whichissafetoswallow,isalsoavailablefortoddlers.Fluoride,a tracemineralpresent invaryingconcentrationsinsoilandwater,

plays an important role in the maintenance of healthy teeth and bones. Itcontributestothegrowthofnewenamelandalsostrengthensit,makingtheteethmoreresistanttodecay.According to theAmericanDentalAssociation, researchshows that fluoride

reduces children’s cavities by up to 50 percent. As a direct result of waterfluoridationandover-the-counterfluorideproducts,halfofallchildrenenteringfirst grade today have never had a single cavity, comparedwith 36 percent in1980and28percent in the early1970s.Note that research in areaswhere thedrinkingwaterisnaturallyrichinfluoridehasconfirmedthesafetyoffluoridein

thewater supply.Virtually allmajor health organizations endorse and supporttheuseoffluorideasanimportanttoolinpromotingdentalhealth.Last,trynottogiveyourchildsugar-richfoodsthatsticktotheteeth,suchas

mints, lollipops, or hard candy. Avoid soft, sticky sweets such as toffee, fruitleather, and dried fruits (unless soaked and cooked). Instead of sweet snacks,offer cheese, raw vegetables, plain yogurt, or fresh fruit. Variety, moderation,and attention to healthful between-meal snacks will benefit oral and generalhealth.

DiaperRashandTeething?

Diaperrash,whichcanbelinkedtoteething,canbekepttoaminimumbychangingyourbabyassoonashebecomeswetorsoiled.Adiaperrashointmentmakesasoothingskinbarrier.Freshairandalittlesunshinealsopromotehealing.

FishandShellfish

Many parents and caregivers are confused about the risks and benefits offeedingseafood to infants,buta January2009 report from theFoodandDrugAdministrationsettherecordstraight:Fishandshellfisharevaluablepartsofahealthy diet. They provide high-quality protein and are the most importantsources of omega-3 fatty acids, which are essential for normal braindevelopmentandhearthealth.Fishhasevenacquiredthenickname“brainfood”for its beneficial effects on cognition and memory. Recent research has alsoshown thatomega-3 fattyacidsenhancevisualacuityandcognitiveandmotorskills in children and may even reduce pre-term labor and post-partumdepression.While experts recommend that you introduce fish after your child’s first

birthday, advice about seafood consumption varies fromcountry to country. Ifyou lived inAsia, forexample,oraScandinaviancountrywhere fish isadietstaple,yourbabywouldprobablybeeatingfishbeforeeatingmeatorchicken.

However,intheUnitedStates,it’scustomarytointroducefinfishliketunaandsalmonandshellfish includingshrimpandcrabafterababyhasacceptedbothpuréedfruits,vegetables,strainedmeats,andpoultry.While ocean fish do contain trace amounts of mercury, The U.S. National

Oceanic&AtmosphericAdministration(USOAA)reportsthatthemercuryissuehas been overstated and confusion about mercury and fish has done a greatpublic disservice; no single person in the United States has ever experiencedmercurypoisoningfromnormalfishconsumptionbecausetheFDA’sguidelinesregarding fish consumption and mercury are the most stringent in the world.Health experts would agree that the real problem is that children don’t eatenoughseafood.So,what seafood should you choose? The Institute ofMedicine (IOM) has

some very simple advice for pregnant and nursing moms as well as youngchildrenuptoage12.Enjoytwotothreeservings(about12ounces[340g])ofavarietyofseafoodeveryweek,ofwhichuptosixouncescanbealbacoretuna.(Tunamercurylevelscanbedifferentbasedonthetypeoftunaandwhereitwascaught. Choose Chunk Light more often than Albacore.) And avoid shark,swordfish, kingmackerel, and tilefish since these are known tohave themostmercury.

“Fishing”forGreatMenuIdeas?

Looking for seafood suggestions for tonight’s dinner? Below is acomprehensiveshoppinglisttogetyoustarted.

LOWESTMERCURYFISHAnchoviesButterfishCalamari(squid)CatfishCaviar(farmed)ClamsCrab(king)Crawfish/crayfishFlounderHaddockHakeHerringLobster(spiny/rock)

OystersPerch(ocean)PollockSalmonSardinesScallopsShadShrimpSoleSturgeon(farmed)TilapiaTrout(freshwater)Whitefish

LOWMERCURYFISHCarpCodCrab(blue)Crab(dungeness)Crab(snow)HerringMahiMahiMonkfishPerch(freshwater)SkateSnapperTuna(canned,chunklight)Tuna(freshPacificalbacore)

Chart obtained from theNatural ResourceDefenseCouncil (NRDC); dataobtainedbytheFDAandtheEPA.

Choking

Choking is a very real hazard to children under the age of three.Children

shouldbeconstantlysupervisedwhiletheyareeating.Inaddition,don’tletyourtoddler eat while running or playing and teach him to finish each mouthfulbeforespeaking.Anditisnotagoodideatoallowyourtoddlertoeatinthecar;ifheshouldchoke,youmaynotbeabletosafelystopthecartohelphim.Be careful with firm or slippery foods like hot dogs, hard candy, peanuts,

cherries, cherry tomatoes, andgrapes; theymaybe swallowedbefore they arefullychewed,getlodgedinthethroat,andcausechoking.Thiscanalsohappenwithsmall,dry,orhardfoodsthataredifficulttochew,likepopcorn,potatoandcorn chips, nuts, seeds, small pieces of raw carrot, or large wads of meltedcheese.Somecommonstickyortoughfoodslikepeanutbutter,toughmeat,anduncookedraisinsorotherdriedfruitcanalsoeasilylodgeinthethroatandblocktheairway.

CHOKINGPREVENTIONFollow these guidelines when feeding your child to minimize the risk ofchoking:

Cookfooduntilitissoftenoughtoeasilypiercewithafork.Cutfoodintosmallpiecesorthinslicessmallenoughforeasychewing. Cut round foods, such as hot dogs or cooked carrots, into short stripsratherthanroundpieces.

Cutgrapesinhalfandremoveseeds,ifany.Cutcherriesinhalfandremovepits.Cutcherrytomatoesinquarters.Grindormashandmoistenfoodforyoungbabies.Removeallbones.

“Itisthenatureofbabiestobeinbliss.”–DeepakChopra

CHAPTERSIX

ResourcesandReferences

KITCHENEQUIVALENTCHART

This handy chart will help you in the kitchen, especially when preparingsmallamountsoffoodforbaby.

Sources

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Agostoni, Carlo, Enrica Riva, Marcello Giovannini. Dietary “Fiber inWeaning Foods of Young Children.” Pediatrics. November 1995;96:1002-1005.

American Academy of Pediatrics. “Calcium Requirements of Infants,Children, and Adolescents.” Pediatrics. November 1999; 104 (no 5):1152–1157.

American Dietetic Association. “Eat Right Nutrition Tips.” Available at:www.eatright.org/Public/content.aspx?id=206.AccessedMay25,2010.

American Dietetic Association. Position of the American DieteticAssociation:Dietaryguidance for healthy children2 to 11years.JAmDietAssoc.January1999;99(no1):1046-1047.

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American Dietetic Association. “Individual, Family, School, andCommunity-based Intervention Programs for Pediatric Overweight.” JAmDietAssoc.2006;106:925-945.

AmericanDieteticAssociation.“VegetarianDiets.”JAmDietAssoc.2009;109:1266-1282.

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American Heart Association. “Fat.” Available at:

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Birch, Leann L., Jennifer O. Fisher. “Development of Eating BehaviorsAmongChildrenandAdolescents.”Pediatrics.March1998;101(no3):539-549.

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Nicklas, Theresa A., PhD; Rosanne P. Farris, MS; Leann Myers, MS;Gerald S. Berenson, MD. Dietary fiber intake of children and youngadults:TheBogalusaHeartStudy.JAmDietAssoc.February1995;95(no2).

NIHCM Foundation. “Obesity in Young Children: Impact andIntervention.” NIHCM Obesity Brief. August 2004. Available at:

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http://www.ars.usda.gov/is/np/fnrb/fnrb495.htm#eat

http://win.niddk.nih.gov/publications/over_child.htm

http://win.niddk.nih.gov/statistics/index.htm

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Stehlin,Dori. “FeedingBabyNature andNurture.”FDAConsumer. U.S.FoodandDrugAdministration,September1990,updatedMarch1991.

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http://www.cnpp.usda.gov/Publications/NutritionInsights/insight3.pdf

http://www.cspinet.org/reports/cheat1.html

Tsuda,T.,Regulationofadipocytefunctionbyanthocyanins;possibilityofpreventing themetabolic syndrome.JAgricFoodChem. 2008; 56 (3):642-6.

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http://www.cnpp.usda.gov/Publications/NutritionInsights/Insight1.pdf

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ACKNOWLEDGMENTS

Nowriterworksalone,soI’dlikethethankthosewhoseexperience,support,andknowledgehelpedmakethisbookareality.I’dliketothankmyagentandlong-timefriend,LindaKonner,forbelieving

inmeandmyabilitytowritethisbook.I’dalsoliketothankKarinKnight,whowasthebestco-authorIcouldhaveeverhopedfor.I owe a debt of gratitude to my talented editor, AmandaWaddell, for her

intelligent editing, forhelpingmebringmyvisionof thebook to life, and forproviding me with an education in publishing along the way. Thanks also toShannonK.LeMay-Finn,forkeepingtrackofthemind-bogglingdetailsduringthe editing process, and a note of thanks to all my friends for theirencouragement andmoral support when I could not face another day and yetanotherpurée.IambeyondgratefultoErinLaneatBeabaforherenthusiasticsupportofthe

book when it was just a concept and for providing us with such beautifulproductsforourphotoshoot.MymostgenerousthankstoRichardforhispatienceandcheerleading,which

made long, long nights (holidays and weekends) at my computer a bit lesspainful. And last but not least, I offer my deepest, heart-felt gratitude to mymotherandfather,foreachonehasgivenmeaparticulargiftbytheirexample.

—TinaRuggiero

ABOUTTHEAUTHORS

Karin Knight, R.N., is co-author of the best-selling book The BabyCookbookand1-2-3Cook forMe.Before turning cooking into anoccupation,shespenttwenty-fiveyearsworkingasaregisterednurse.ShecurrentlyresidesinMontanawithherhusband.

Tina Ruggiero, M.S., R.D., L.D., is a sought-after nutritionist,spokesperson, and author. Fondly called the “Gourmet Nutritionist,” Tina isheard on TV and radio, and her writing has appeared in magazines such asFamily,Men’sHealth,andFirstforWomen.Tinaispresidentandfounderofherownnutritionconsultingfirmwhereshehelpsbothcorporationsandconsumers.She is also a nutrition correspondent for NBC’s syndicated television showDaytimewhereshe is seen regularlybymillionsofviewersaround thenation.Herblog,www.voiceofreason.net, isoftencitedinmagazines,newspapers,andontheInternetforitsreliable,accurate,andinspiringcontent.

http://www.voiceofreason.net

“LookatWhatWe’veMade!”:FeedbackChart

Usethissectionasaguidetotrackallthedeliciousmealsyou’vecreatedtonourishanddelightyourbaby.Yearsfromnow,itwillbeajoytoreviewthesepages and remind your not-so-little one that, once upon time,PuréedCarrotswithPrettyPearsreallywasherfavoritemeal!

Index

allergies,122,209antioxidants,195appestat,42appetite,variationsin,136apples

Carrot,Apple,andRaisinDelight,113Four-FruitCompote,56PerfectApplePurée,29SweetApple“Cream,”101SweetOmeletSurprise,76YummyApple-PearPurée,36

apricotsComfyandCozyRiceandApricotPudding,63CreamyApricotParfait,96Four-FruitCompote,56Itsy-BitsyApricotChickenwithCouscous,116NaturallySweetApricotPurée,56Top-NotchTofuandApricotPurée,97WonderfulWheatBreadwithApricotPurée,137

apricots,unsulphured,56ArtichokeDip,178avocados

AllDressed-UpAvocadoandCarrots,143Avocado,Cucumber,andTomatoSalad,183AvocadoandPeachMashwithPapayaNectar,78AvocadointheSnow,168AvocadowithStrawberryCreamCheese,170AwesomeAvocadoandEggSandwich,141Beet,Avocado,andPearRainbow,115DoubleWhammyBanan-y,32EmeraldNectar,168MyFirstAvocadoandCheddarOmelet,157Ready,Set,GoAvocadoPurée,30Triple-TastyAvocado,CantaloupeandYogurt,78

babyfoodbatch-cooking,18equipmentfor,14andfamilymealpreparation,141freezing,19homemade,advantagesof,12newfoods,introducing,22–25,37,41,55,63,72,87,90,106,122organic,13pantrystaples,listof,16preparationof,17,41

bananasBaby’sBestBananaButtermilkPancakes,133BananaSplitCerealBonanza,134BananasintheSnow,67BestBananaSauté,30BlueberryandBananaBreakfast,67DoubleWhammyBanan-y,32Ga-GaGrahamCrackersandYogurt,106NutButterDelight,162PerfectlyPairedFruitandGrainOatmeal,32Pineapple-Banana-BlueberryDelight,119SummertimePuréedBananawithPapaya,85TofuBananaExtravaganza,102YummyinMyTummyBanana-YogurtPuddin’,77YummyYogurtConeSundae,126

beansBaby’sFavoriteBroccoliandBeans,107BlackBeans,Avocado,andYogurt,OhMy!,108BlackBeansandRice,SoundsNice,108ButteredwithLoveGreenBeans,62DreamyGreenBeans,94GoodGollyGreenBeanswithCarrotandApple,73PrettyPleasePeruvianBeanPurée,109RedLight,GreenLightBellPepperandBeans,100RefriedBeanswithCheddarCheese,110WhiteBeanswithDreamyCreamySpinach,107

beetsBeet,Avocado,andPearRainbow,115SuperSimpleCookedBeets,114

blueberriesBaby’sFirstBlueberryBreadPudding,128BlueberryandBananaBreakfast,67BlueberryandPearMash,62BlueberryCottageCheesewithEase,70MightyTastyBlueberryandPearMash,62MiniBlueberryMuffins,138Pineapple-Banana-BlueberryDelight,119YummyYogurtConeSundae,126

broccoliBaby’sFavoriteBroccoliandBeans,107BroccoliAuGratin,84Broccoli-CheddarSoup,179CreamyBroccoliforBaby,75MarvelousMacaroni-BroccoliSauté,154StarryNightBroccoliPasta,180

buttervs.margarine,188

cabbageBubbleandSqueak,100Hand-in-HandCabbageandApples,98

calorie-densefoods,importanceof,131carbohydrates,186–187carrots

A-OKPuréedCarrotswithApple,70AllDressed-UpAvocadoandCarrots,143BenjaminBunny’sCarrotPurée,154BrightEyesMashedCarrots,58Carrot,Apple,andRaisinDelight,113Carrot-PeanutButterSpread,169ColorMeOrangeCarrot-PotatoPurée,66CreamyCottageCheeseandCarrotPurée,66LittleBunny’sFavoriteCauliflowerandCarrot,76OrangeYouCuteCarrotsandSweetPotato,59PuréedCarrotswithPrettyPears,58SuperSillyFusilliwithZucchiniandCarrots,110That’sBeta-CaroteneonMyBib!CarrotswithApricots,68YummyYummyCarrot-PapayaYogurt,79

cauliflower

IncredibleCauliflowerPurée,75LittleBunny’sFavoriteCauliflowerandCarrot,76SteamedCauliflowerwithSwiss,96SweetPotatoandCauliflowerPurée,85

cavities,preventionof,212–214cereal

Apple-a-DayOatmeal,36Baby’sFavoriteBarleyCereal,34Baby’sFirstOatmeal,28BananaSplitCerealBonanza,134CrunchyFruitandCerealParfait,130GaGaGranolawithYogurtandBerries,164Goldilocks’Porridge,130HappyHotWheatCereal,160MightyMouthfulRiceCereal,28MmmMmmMuesliwithYogurt,131PerfectlyPairedFruitandGrainOatmeal,32PerfectlyPlainGranola,158WeeOne’sKiwi,102WonderfullyWarmGrapefruitCrunch,162

cereal,making,28cereal,reheating,27checkup,one-year,124cheese

CheesyPotatoPatties,144OhSoFreshMozzarellaandTomato,136

cherriesAvocadowithStrawberryCreamCheese,170

choking,217cholesterol,123corn

Baby’sFirstChickenwithCornandPotatoes,80cottagecheese

BananasintheSnow,67BlueberryCottageCheesewithEase,70CreamyCottageCheeseandCarrotPurée,66FruityRainbowBreakfast,135MyFirstCheese,Please!,60StellineStarswithCottageCheese,141

couscousCuckooforCouscousandRaisinPurée,135Itsy-BitsyApricotChickenwithCouscous,116

cramping,24

dairyproductsimportanceoffatin,16optionsfor,204–205

datesDateSunriseSurprise,166

dessert,fruitas,124diaperrash,teethingand,214diarrhea,24,122dressings/sauces

CreamyLemonDressing,176LusciousLimeDressing,143PerfectPeanutSauce,145WonderfullyWarmSherryVinaigrette,175

eatingpatterns,changesin,140eggplant

Yes,Yes,YogurtSauceandEggplant,179eggs

AvocadointheSnow,168AwesomeAvocadoandEggSandwich,141EggsFlorentine,163HappyPotatowithHard-CookedEggYolk,73MyFirstAvocadoandCheddarOmelet,157PrettyPleasePearOmelet,158ScramblingforMoreEggandCheese,91ScrumptiousScrambledEggYolkwithCottageCheese,109SuperScrambledEggandTurkey,126SuperStuffedTomatoes,167SurprisingStrawberryOmelet,134SweetOmeletSurprise,76TastyTofuandEggYolkTreat,118Tofu,Cheese,andScrambledEggYolks,97TunaSaladSurprise,172VeryVeggie“Meat”Balls,174

eggs,safehandlingof,77equipment,listof,14

fat,dietary,16,123,190–191feeding,hintsfor,23,41,42,89,122,130fiber,dietary,188–189fingerfoods,55,95,98fish/shellfish

Cucumber,Shrimp,andSpinachSalad,176Flaky,FantasticFishSticks,151HappyHaddockandTomatoes,183PerfectPoachedCod,152TastyTunaMelt,174Toddler’sFirstTunaCasserole,150TunaSaladSurprise,172

fish/shellfish,benefitsof,215–216fluorosis,198food,refusalof,72foodintolerance,209freezing,directionsfor,19

handpreference,146honey

HoneyButter,132warningabout,201

juice,reactionsto,64juice,recommendedamountsof,203

kiwiFruityRainbowBreakfast,135RaspberryKiwiMelonCup,119WeeOne’sKiwi,102

lentilsCrib-Rockin’LentilRoast,92Finger-Lickin’GoodLentilsandPotatowithCheese,93GottaLove’EmLentils,91LentilandBananaMash,92

LentilsandRicewithYogurtSauce,148NaturallyNutritiousLentilMash,93

manners,table,135meat

BabySliders,150BeefandCarrotPurée,88GrowingStrongBeefandPotatoPurée,87HamandCheesePastina,Please,106

meat,safehandlingof,150melons

NaturallyNutritiousCantaloupeandPearPurée,86RaspberryKiwiMelonCup,119Triple-TastyAvocado,Cantaloupe,andYogurt,78WinniethePooh’sFavoriteBreakfast,132

milk,whole,123milksubstitutes,205minerals,27,195–198

nutsNummyNut-ButterKisses,138NutButterDelight,162PerfectPetitePesto,180RadicalRiceCakeswithAlmondButter,169VeryVeggie“Meat”Balls,174

oranges,mandarinFruityRainbowBreakfast,135

organicproduce,13

papayaBaby’sFavoritePuréedPapaya,74Easy-PeasyPruneandPapayaPurée,74SummertimePuréedBananawithPapaya,85YummyYummyCarrot-PapayaYogurt,79

pastaElbowMacaroniwithPeasandParmesan,116HamandCheesePastina,Please,106LittleStarsandRaisins,160

LovelyLittlePastaSoup,80MarvelousMacaroni-BroccoliSauté,154PleasingPastinaBreakfast,166StarryNightBroccoliPasta,180StellineStarswithCottageCheese,141SuperSillyFusilliwithZucchiniandCarrots,110TastyTubettiniwithPeas,155

peachesFuzzyPeachPurée,48PeachandBananaWhip,50Peachy-KeenBananaPurée,52PeachyPlum,49

peanutbutterCarrot-PeanutButterSpread,169NummyNut-ButterKisses,138

pearsBeet,Avocado,andPearRainbow,115Four-FruitCompote,56KisstheCookPear-PotatoPurée,33MightyTastyBlueberryandPearMash,62NaturallyNutritiousCantaloupeandPearPurée,86PuréedCarrotswithPrettyPears,58SuperP!No-CookPurée,48SweetPearPurée,29YummyApple-PearPurée,36

pears,Seckel,36peas

AnyWayYouPleaseChickenwithPeas,86AnyWayYouPleasePotatoandPeas,59GreenPeaandPotatoGardenPurée,53LuckyPeas,LuckyMe!,79MoreGreenPeasPurée,Please,39TastyTubettiniwithPeas,155Wahooo!SplitPeaStew,94

peppers,redBellRedLight,GreenLightBellPepperandBeans,100roasting,100

pesticides,residueofonproduce,13pesto

PerfectPetitePesto,180pineapple

CreamCheese-PineappleFingerSandwichFun,118Pineapple-Banana-BlueberryDelight,119TropicalPineappleChiffon,137

plumsPeachyPlum,49PlumGoodPurée,49

plums,dried.Seeprunespolenta

PerfectPolentawithCheddar,115potatoes

AnyWayYouPleasePotatoandPeas,59Bun-in-the-OvenBakedPotato,46CheesyPotatoPatties,144ColorMeOrangeCarrot-PotatoPurée,66GreenPeaandPotatoGardenPurée,53HappyPotatowithHard-CookedEggYolk,73Potassium-PoweredPotato-BananaPurée,33Toddler’sShepherd’sPie,146Wee-liciousPotato,46

poultryAllGrownUpChickenwithRiceandBroccoli,148AnyWayYouPleaseChickenwithPeas,86Baby’sFirstChickenwithCornandPotatoes,80BokBokChicken,Noodles,andCarrots,151ChickenintheGrass,84ChickenwithSweetPotatoes,82CreamyTurkeyandSpinach,88HighchairHauteChickenwithPeaches,83Itsy-BitsyApricotChickenwithCouscous,116MyLittlePeanutChickenSatay,145SuperScrambledEggandTurkey,126TinyTastyChickenNuggets,182Toddler’sFavoriteTeriyakiChicken,155Toddler’sShepherd’sPie,146TropicalChickenandPapayaPurée,87

poultry,safehandlingof,82protein,186

prunes(driedplums)Easy-PeasyPruneandPapayaPurée,74Four-FruitCompote,56No-CookPrunePurée,47Power-PackedPrunes,47SuperP!No-CookPurée,48

pumpkinFuss-FreePumpkinandBananaPurée,50PositivelyPerfectPumpkinandPears,64

raisinsBaby’sFirstRaisinPurée,112Baby’sSecondRaisinPurée,112Carrot,Apple,andRaisinDelight,113CuckooforCouscousandRaisinPurée,135LittleStarsandRaisins,160

rashes,122,214raspberries

FruityRainbowBreakfast,135RaspberryKiwiMelonCup,119

riceBaby’sFirstRicePudding,127BasmatiBabyRice,63ComfyandCozyRiceandApricotPudding,63Egg-cellentFriedRice,77Rice,Veggie,FruitMedley,182

ricecakesRadicalRiceCakeswithAlmondButter,169

smoothiesAussieSmoothie,159Banana-RaspberryDream,170PeanutButter-DateYummyMilkShake,173Prune-Apple-BananaSmoothie,52S-S-S-Smoothie,136Strawberry-Banana-TofuSmoothie,128Strawberry-Blueberry-TofuSmoothie,131StupendousStrawberryTofuandPruneSmoothie,127SummerFruitDelight,157

VeryBerrySmoothie,173YummyinMyTummyRaisinSmoothie,113

sodium,200softdrinks,202soups

AwesomeAsparagusSoup,144Broccoli-CheddarSoup,179ChickenSoupandABCPasta,140LovelyLittlePastaSoup,80SuperQuickCup-of-NoodleSoup,146WonderfulWhiteBeanSoup,142

soyproducts,102spinach

DreamyCreamySpinach,83EggsFlorentine,163Popeye’sFavoriteSpinachSalad,175

squashAtoBApple-ButternutSquashPurée,53CreamyButternutSquashPurée,44AisforAcornSquashPurée,44SunriseSquashPurée,43SuperSillyFusilliwithZucchiniandCarrots,110ZoomZoomZucchini,43

sterilization,equipmentand,14strawberries

SurprisingStrawberryOmelet,134sugar,201–202,203sweetpotatoes

Better-for-BabySweetPotato“Fries,”60FabulouslyFriedSweetPotatoes,163KisstheCookPear-PotatoPurée,33OhSoSweetPotatoPurée,34OrangeYouCuteCarrotsandSweetPotato,59Potassium-PoweredPotato-BananaPurée,33SweetPotatoandCauliflowerPurée,85

toddlers,restaurantmealsand,149tofu

TastyTofuandEggYolkTreat,118

To-rifficTofuwithVeggiesandPeanutSauce,152Tofu,Cheese,andScrambledEggYolks,97TofuBananaExtravaganza,102Top-NotchTofuandApricotPurée,97VeggieswithTofu,101

tofu,preparationof,97tomatoes

Avocado,Cucumber,andTomatoSalad,183OhSoFreshMozzarellaandTomato,136StuffedTomatowithTunaSaladSurprise,172SuperStuffedTomatoes,167

tomatoes,blanching,143travel,toddlerfoodand,159

vegetables,feedinghintsfor,124vitamins,192–194

wafflesIWantMoreWhole-WheatWaffles,164

water,198–199watermelon

SummertimeWatermelonMash,68weightproblems,avoiding,208

yogurtTropicalPineappleChiffon,137Yo-liciousToppedYogurtCheese,167YummyinMyTummyBanana-YogurtPuddin’,77YummyYogurtConeSundae,126

yogurtcheese,making,106

Text©2011KarinKnightandTinaRuggiero

FirstpublishedintheUSAin2010byFairWindsPress,amemberofQuaysidePublishingGroup100CummingsCenterSuite406-LBeverly,MA01915-6101www.fairwindspress.com

Allrightsreserved.Nopartofthisbookmaybereproducedorutilized,inanyformorbyanymeans,electronicormechanical,withoutpriorpermissioninwritingfromthepublisher.

141312111012345

ISBN-13:978-1-59233-423-0ISBN-10:1-59233-423-7

Digitaledition:978-1-61059-519-3Softcoveredition:978-1-59233-423-0

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