Feeding your little one can feel overwhelming, confusing, and even scary. Along my journey of introducing solids and common food allergens to my son, I documented many meals and had the opportunity to share with you all via my Instagram! I'll be sharing a few "episodes" below! I hope you use these as examples and brainstorming ideas to help take some of that burden off your shoulders & don't miss '26 Family Meal Ideas' below!! ! As always, please consider the age of your child / development of your own child when feeding. If you have questions or concerns, always speak with your Pediatrician!
Before we dive into that fun below, lets take a quick look at some updates to come for the School Nutrition Program!
"WASHINGTON, April 24, 2024 – Today, U.S. Department of Agriculture Secretary Tom Vilsack announced major steps to promote the health of America’s children through school meals. Nutrition standards for school meals will be gradually updated to include less sugar and flexibility with menu planning between Fall 2025 and Fall 2027. The Department arrived at these changes after listening closely to public feedback and considering the latest science-based recommendations from the Dietary Guidelines for Americans."
The proposed changes include:
Sodium Reduction Targets: Gradual decrease in sodium levels. The USDA has introduced a phased approach, with schools being required to meet specific sodium reduction targets over time.
Added Sugars Limit: Introduction of limits on added sugars to help reduce the risk of diet-related diseases.
Whole Grains Requirement: Schools must now serve at least 80% whole grain-rich foods to boost fiber intake.
Milk and Dairy Options: More dairy choices, including low-fat and lactose-free options, to cater to diverse needs.
Fresh Produce and Local Sourcing: Emphasis on serving more fresh fruits and vegetables, preferably locally sourced. This aligns with the broader farm-to-school initiatives aimed at supporting local agriculture while providing fresh, nutritious options to students.
Flexibility and Waivers: Temporary measures to help schools implement these changes despite challenges like supply chain issues.
The 2024-2025 school year will start some of these initiatives, including offering more options for vegetarian/vegans, more dairy options, more whole grains, and gradual shifts regarding the added sugars. These updates are aimed at aligning school meal programs with the latest Dietary Guidelines for Americans. These changes are part of a broader effort to enhance the health and well-being of students by improving the quality of food served in schools. & I am here for it!
**Keep in mind, it will take time to make the transitions and changes needed! This process will be ongoing in the upcoming years. If your kiddo comes home one year and was able to get an item at lunch, however the next year is not, this is likely a factor. But!- more options will be available too!!*
It’s #BacktoSchool season! School meal programs provide healthy meals to over 30 million kids each day throughout the year. Which is why Baby Food and Fun, LLC, supports initiatives like USDA’s Healthy Meals Incentives Recognition Awards for School Food Authorities, which celebrates the hard work of school nutrition professionals for their continued creativity, innovation and significant impact to provide nutritious school meals. To learn more, check out this link: https://www.fns.usda.gov/cn/support-schools
Alright, so let's rewind to those early days of introducing those solid foods for the first time!
But.. what can baby eat?!
Read on to check out some recent meals we've had and gather some ideas along the way!
What W Eats:
Check out a few things we ate this week!
• Grilled Turkey & Cheese Sandwich + Strawberries + mixed Bell Peppers and Onion 🥪🍓
• Sliced Turkey (low sodium) + Blackberries + Vanilla and Blueberry Yogurt Popsicle
• Salmon Bites + Green Beans + Blackberries 🍣
• Overnight Oats (Apple/Pear/Cinnamon) + Blueberry/Blackberry/Peach mix + Vanilla Greek Yogurt 🍎🍐🍑
• Overnight Oats (Apple/Pear/Cinnamon) + Vanilla Greek Yogurt with *Coconut* Cashew Butter mixed in 🍎🍐🥥🍦🥜
What W Eats: Introducing Wheat Throwback
March or April typically mark our first week back into “busy season”. My husband and I both work jobs with flexibility in some ways. He paints water tower logos and other industrial type logos and lettering. & we live in Ohio. So as you may imagine, he is very busy and productive for ~9 months each year. Our busy season.
During this time, I shift myself in a few ways.
1- when I make meals for us, I try to make enough for leftovers. That means I’ll have 2-3 meals covered versus just 1.
2- Allow for some extra “special experiences”. This usually buys me extra time for meal prep while my oldest sets up a picnic or movie night or whatever fun you may be into.
3- accept that chicken nuggets may be the staple meal for a while. Add and mix the veggies, fruits, and other sides! It will be just fine 👌🏼
So what did we manage to eat this week?!👇🏼
• Apple Cinnamon Roll 🍎🤤 while watching the cars and planes
• Blueberry Pancake + sliced Blueberry + Mixed Veggies & Strawberry Yogurt pouch 🥞🫐🥕🥦🍓 & whole milk
• Leftovers! Homemade Chicken Nugget + ABC Pasta + Blueberries + Mixed Veggies with a peach bbq sauce 🍖🍝🍍🥕🥒
• @udfofficial donuts with daddy 🍩
• @tombstonepizza 🍕
• Baked Chicken Pasta + Yogurt + Banana 🍝🍌
Whatever your week looks like- you’ve got this 💪🏼👏🏼
What W Eats Wednesday!! 🥳🥳
This week has been a fun week for us! The Cincinnati @reds Opening Day Parade is like a national holiday. The whole city celebrates! ❤️⚾️ & to add to our fun, my oldest is now on spring break!! 🥳
Here are a few things we’ve eaten this week! Has it been our healthiest week? Probably not. But we’ve had a mix of some really fun days & some really sick days (😩)… and we are surviving just fine 👌🏼
• Reds opening day = PB & J, blueberries, and @goldfishsmiles picnic 🥪⚾️
• @happyfamilyorganics Creamies + “Berry Bites” + Banana
• Dino chicken nuggets + Colby Jack cheese + berries & banana 🦖🍗🧀🍓🍌
• Pasta with Meatball + Grapefruit 🍝
• Red donut from @udfofficial for Reds opening day! 🍩
• @officialskylinechili Crackers & Chili Cheese Sandwich💙
26 Meal Ideas For Your Family❤️
Let's end with some true meal ideas for you & your fam! Each one includes a few ways to adjust- based on age, as well as top nutrients provided & common food allergen exposures! Please note: all recommendations for alternative options are generalized and may or may not be appropriate for you / your child. Please use parental judgement as always when feeding your child
Sheet Pan Chicken Fajitas
Ingredients: Chicken breast strips, bell peppers, onions, olive oil, fajita seasoning, tortillas, and your favorite toppings (like avocado, sour cream, and salsa).
Preparation: Toss chicken and vegetables in olive oil and seasoning, spread them on a sheet pan, and bake until the chicken is cooked through. Serve with warm tortillas and toppings.
Adjust it for a 9-Month-Old: Offer small, soft pieces of chicken and bell peppers. Avoid tortillas if they are too chewy; instead, give bite-sized pieces of the cooked veggies and chicken. Consider mashing or pureeing the mixture slightly.
Adjust it for a 3-Year-Old: Serve a deconstructed version with strips of chicken and bell peppers on the side, along with a small tortilla or tortilla chips for easier handling.
Common Allergens: Wheat (tortillas), Dairy (sour cream, if used as a topping)
Top Nutrients:
Protein: Chicken breast provides a good source of lean protein.
Vitamin C: Bell peppers are rich in vitamin C.
Fiber: Onions and bell peppers contribute to fiber intake.
Antioxidants: Various spices in the fajita seasoning offer antioxidants.
Healthy Fats: Olive oil provides monounsaturated fats.
Fun Alternatives:
Add a Salsa Bar: Offer a variety of salsas (mild, medium, and spicy) for extra flavor.
Cheese or Greek Yogurt Topping: Add shredded cheese or a dollop of Greek yogurt for a creamy twist.
Baked Ziti
Ingredients: Ziti pasta, marinara sauce, ricotta cheese, mozzarella cheese, parmesan cheese, ground beef or Italian sausage, and Italian seasoning.
Preparation: Cook the pasta and mix it with marinara sauce, ricotta, cooked meat, and seasonings. Top with mozzarella and parmesan, then bake until bubbly and golden.
Adjust it for a 9-Month-Old: Serve small, soft pasta pieces with the sauce, making sure everything is well-cooked and tender. You can mash the pasta lightly or chop it into smaller bits.
Adjust it for a 3-Year-Old: Serve a small portion of the baked ziti, possibly cutting it into bite-sized pieces if needed. Ensure the cheese is melted but not too stringy for easier eating.
Common Allergens: Wheat (ziti pasta), Dairy (ricotta, mozzarella, parmesan cheese)
Top Nutrients:
Protein: Ground beef or Italian sausage and cheeses are good protein sources.
Calcium: Ricotta, mozzarella, and parmesan cheeses are high in calcium.
Iron: Meat provides iron, important for blood health.
Vitamin C: Marinara sauce made from tomatoes contains vitamin C.
Fiber: Whole grain ziti or added vegetables can increase fiber content.
Fun Alternatives:
Add Vegetables: Incorporate spinach, mushrooms, or zucchini into the ziti for added nutrients.
Herb Topping: Sprinkle fresh basil or oregano on top for extra flavor and color.
Slow Cooker Beef Stew
Ingredients: Stew beef, potatoes, carrots, celery, onions, beef broth, tomato paste, Worcestershire sauce, garlic, and seasonings.
Preparation: Combine all ingredients in a slow cooker and cook on low for 6-8 hours or until the beef is tender. Serve with crusty bread.
Adjust it for a 9-Month-Old: Offer soft, shredded pieces of beef and very well-cooked, small pieces of soft vegetables. You can mash the stew to make it easier to eat or blend it slightly for a thicker puree.
Adjust it for a 3-Year-Old: Serve a small portion of the stew with the meat and vegetables cut into manageable pieces.
Common Allergens: None (unless specific ingredients like Worcestershire sauce contain soy or gluten,)
Top Nutrients:
Protein: Beef provides a high amount of protein.
Vitamin A: Carrots are a great source of vitamin A.
Potassium: Potatoes are rich in potassium.
Iron: Beef is a good source of iron.
Fiber: Vegetables like carrots and celery add fiber.
Fun Alternatives:
Add a Wine Reduction: Incorporate a splash of red wine (cooked off) for a rich flavor. - maybe don't offer THIS alternate to baby? lol. Red Wine Vinegar does lots of fun!
Herb Garnish: Top with fresh parsley or thyme before serving for a fresh touch.
Vegetable Stir-Fry with Rice
Ingredients: Mixed vegetables (like broccoli, bell peppers, snap peas, and carrots), tofu or chicken, soy sauce, garlic, ginger, and cooked rice.
Preparation: Stir-fry vegetables & protein in a hot pan with garlic and ginger. Add soy sauce & cook until everything is tender. Serve over rice.
Adjust it for a 9-Month-Old: Offer soft, small pieces of the cooked vegetables and protein. You can mash the rice or offer it separately as individual grains for easy picking.
Adjust for a 3-Year-Old: Serve a small portion of the stir-fry with the veggies and protein cut into smaller pieces. Make sure the rice is sticky or well-cooked so it's easy to eat with a spoon or fork.
Common Allergens: Soy (soy sauce), Wheat (if soy sauce contains wheat), Tofu (if used as protein source and contains soy)
Top Nutrients:
Fiber: Mixed vegetables contribute a high amount of dietary fiber.
Protein: Tofu or chicken adds protein.
Vitamins A & C: Vegetables like bell peppers and broccoli are high in vitamins A and C.
Iron: Tofu and chicken are good sources of iron.
Antioxidants: Garlic and ginger provide antioxidants.
Fun Alternatives:
Add Nuts: Toss in a handful of cashews or almonds for crunch and extra nutrients.
Spicy Kick: Add a bit of chili paste or hot sauce for a spicy twist.
Homemade Pizza Night
Ingredients: Pizza dough, marinara sauce, mozzarella cheese, & your favorite toppings (like pepperoni, mushrooms, bell peppers, and pineapple! lol).
Preparation: Roll out the dough, spread on sauce, and add cheese and toppings. Bake in a hot oven until the crust is crispy and the cheese is melted. Let the family customize their own pizzas for added fun!
Adjust for a 9-Month-Old: Offer small, soft pieces of the cooked toppings like cheese, veggies, and meat. Avoid crusts that might be too tough; offer tiny, soft pieces instead.
Adjust for a 3-Year-Old: Serve a small slice of pizza with easy-to-eat toppings. Ensure the crust isn’t too crispy for little teeth, and let them enjoy picking off their favorite toppings.
Common Allergens: Wheat (pizza dough), Dairy (mozzarella cheese)
Top Nutrients:
Protein: Cheese and meat toppings provide protein.
Calcium: Cheese is high in calcium.
Fiber: Whole grain or vegetable-rich crusts increase fiber.
Vitamins A & C: Tomato sauce and vegetable toppings offer vitamins.
Healthy Fats: Olive oil (used in crust preparation) provides healthy fats.
Fun Alternatives:
Mini Pizzas: Use English muffins or flatbreads for mini pizzas, making them more fun and customizable.
Gourmet Toppings: Offer unique toppings like goat cheese, caramelized onions, or sun-dried tomatoes.
Chicken and Veggie Quesadillas
Ingredients: Cooked chicken breast, shredded cheese, bell peppers, onions, tortillas, and salsa or guacamole for dipping.
Preparation: Sauté the bell peppers and onions until soft. Layer tortillas with cheese, chicken, and veggies, then cook in a skillet until golden and the cheese is melted. Serve with salsa or guacamole.
Adjust for a 9-Month-Old: Offer small, soft pieces of chicken and cooked veggies. Avoid giving the tortilla if it’s too tough; instead, give the filling separately.
Adjust for a 3-Year-Old: Serve a small quesadilla cut into easy-to-handle wedges. Offer a side of mild salsa or guacamole for dipping if they enjoy it.
Common Allergens: Wheat (tortillas), Dairy (shredded cheese)
Top Nutrients:
Protein: Chicken and cheese are rich in protein.
Calcium: Cheese provides calcium.
Vitamins A & C: Bell peppers and onions are high in vitamins A and C.
Fiber: The veggies contribute fiber.
Healthy Fats: Avocado in guacamole provides healthy fats.
Fun Alternatives:
Add a Salsa or Guacamole Bar: Provide a variety of salsas and guacamoles for dipping.
Use Different Cheeses: Experiment with cheeses like Monterey Jack, cheddar, or pepper jack for different flavors.
Turkey Meatballs with Spaghetti
Ingredients: Ground turkey, breadcrumbs, egg, Parmesan cheese, garlic, marinara sauce, spaghetti, and fresh basil.
Preparation: Mix ground turkey with breadcrumbs, egg, Parmesan, and garlic. Form into meatballs and bake until cooked through. Simmer in marinara sauce and serve over cooked spaghetti with fresh basil.
Adjust for a 9-Month-Old: Serve small, well-cooked pieces of turkey meatball and soft pasta, either chopped or mashed slightly. Make sure the sauce is mild.
Adjust for a 3-Year-Old: Serve small meatballs and spaghetti with the sauce mixed in or on the side, depending on preference. Cut the spaghetti into shorter lengths for easier eating.
Common Allergens: Wheat (breadcrumbs, spaghetti), Eggs (meatballs), Dairy (Parmesan cheese)
Top Nutrients:
Protein: Ground turkey provides lean protein.
Calcium: Parmesan cheese adds calcium.
Vitamin C: Marinara sauce made from tomatoes contains vitamin C.
Iron: Ground turkey and marinara sauce contribute iron.
Fiber: Whole wheat spaghetti (if used) and marinara sauce offer dietary fiber.
Fun Alternatives:
Add a Veggie Twist: Mix finely chopped vegetables (like spinach or carrots) into the meatballs for added nutrients.
Top with Fresh Herbs: Garnish with fresh basil or parsley for extra flavor and a burst of color.
Loaded Baked Potatoes
Ingredients: Large russet potatoes, shredded cheese, cooked bacon, sour cream, chives, broccoli, and any other favorite toppings.
Preparation: Bake the potatoes until tender. Split open and top with cheese, bacon, broccoli, and a dollop of sour cream. Let everyone customize their own with additional toppings.
Adjust for a 9-Month-Old: Offer small, mashed pieces of potato with soft toppings like steamed broccoli and a tiny bit of cheese. Skip bacon and sour cream, or offer a very small amount.
Adjust for a 3-Year-Old: Serve a small portion of the potato with toppings like cheese, broccoli, and a bit of sour cream. Cut everything into bite-sized pieces for easy handling.
Common Allergens: Dairy (cheese, sour cream), Pork (bacon)
Top Nutrients:
Vitamin C: Broccoli and potatoes provide vitamin C.
Fiber: Potatoes and broccoli are high in fiber.
Calcium: Shredded cheese adds calcium.
Protein: Bacon and cheese offer protein.
Potassium: Potatoes are rich in potassium.
Fun Alternatives:
Add a Salsa or Guacamole: Enhance with salsa or guacamole for extra flavor.
Try Different Toppings: Experiment with toppings like Greek yogurt instead of sour cream, or add black beans for a different twist.
Chicken and Broccoli Alfredo
Ingredients: Chicken breast, broccoli florets, fettuccine pasta, heavy cream, butter, Parmesan cheese, garlic, and black pepper.
Preparation: Cook the pasta and steam the broccoli. Sauté chicken in a pan, then remove and make the Alfredo sauce by combining butter, cream, garlic, and Parmesan. Toss the pasta, chicken, and broccoli in the sauce and serve hot.
Adjust for a 9-Month-Old: Offer small, soft pieces of chicken and steamed broccoli. The pasta can be served in tiny pieces or lightly mashed. Ensure the sauce is mild and not too rich.
Adjust for a 3-Year-Old: Serve a small portion of the pasta with chicken and broccoli. Cut everything into manageable pieces and mix the sauce well to avoid overly saucy bites.
Common Allergens: Dairy (butter, cream, Parmesan cheese), Wheat (fettuccine pasta)
Top Nutrients:
Protein: Chicken provides a good source of protein.
Calcium: Parmesan cheese contributes calcium.
Vitamin C: Broccoli adds vitamin C.
B Vitamins: Fettuccine and chicken are sources of B vitamins.
Healthy Fats: Butter and cream offer healthy fats.
Fun Alternatives:
Add Mushrooms or Spinach: Mix in mushrooms or spinach for extra nutrients and flavor.
Use a Light Alfredo Sauce: Opt for a lighter version of Alfredo sauce to reduce calories and fat.
Breakfast for Dinner: Pancakes, Eggs, and Sausage
Ingredients: Pancake mix, eggs, breakfast sausage, maple syrup, fresh fruit (like berries or bananas).
Preparation: Cook pancakes according to package instructions. Scramble or fry eggs, and cook sausage links or patties. Serve everything with fresh fruit and a drizzle of maple syrup for a fun and easy dinner.
Adjust for a 9-Month-Old: Offer small, soft pieces of pancake without syrup, scrambled eggs, and small, soft pieces of sausage. Make sure everything is well-cooked and easy to gum.
Adjust for a 3-Year-Old: Serve a small pancake with a bit of syrup or fruit, scrambled eggs, and a small sausage link or patty cut into pieces. Include some fresh fruit on the side.
Common Allergens: Wheat (pancake mix), Eggs (pancakes, eggs), Dairy (pancake mix, butter), Pork (sausage)
Top Nutrients:
Protein: Eggs and sausage are good sources of protein.
Calcium: Milk (used in pancakes) provides calcium.
Iron: Sausage and eggs contain iron.
Vitamin C: Fresh fruit adds vitamin C.
Fiber: Whole grain pancakes or added fruit can provide fiber.
Fun Alternatives:
Fruit Toppings: Add fresh fruit or a fruit compote to the pancakes for a fun twist.
Stuffed Pancakes: Try adding a filling like chocolate chips, blueberries, or banana slices to the pancakes.
Baked Fish with Sweet Potato Fries
Ingredients: White fish fillets (like cod or tilapia), sweet potatoes, olive oil, and mild seasoning.
Preparation: Season and bake the fish until flaky. Cut sweet potatoes into fries, toss with oil, and bake until soft.
Adjust for a 9-Month-Old: Offer small, flaky pieces of the fish and soft, well-cooked sweet potato fries.
Adjust for a 3-Year-Old: Serve a small portion of the fish with fries. Ensure the fries are soft enough to bite easily.
Common Allergens: Fish (white fish)
Top Nutrients:
Protein: Fish is a great source of protein.
Vitamin A: Sweet potatoes are high in vitamin A.
Omega-3 Fatty Acids: Fish provides omega-3 fatty acids.
Fiber: Sweet potatoes add fiber.
Vitamin D: Some fish varieties are high in vitamin D.
Fun Alternatives:
Add a Dip: Serve with a lemon dill sauce or tartar sauce for extra flavor.
Try Spiced Sweet Potatoes: Season the sweet potato fries with a blend of spices like paprika or cinnamon for a twist.
Vegetarian Chili
Ingredients: Kidney beans, black beans, diced tomatoes, bell peppers, onions, corn, chili powder, cumin, and mild spices.
Preparation: Sauté vegetables, then add beans, tomatoes, and spices. Simmer until flavors meld.
Adjust for a 9-Month-Old: Offer small, soft pieces of beans and vegetables. You can mash or puree the chili for easier eating.
Adjust for a 3-Year-Old: Serve a small portion of the chili with a spoon, making sure the pieces are bite-sized and the spice level is mild.
Top Nutrients:
Fiber: Beans and vegetables contribute fiber.
Protein: Beans provide protein.
Vitamins A & C: Vegetables like bell peppers and tomatoes are rich in these vitamins.
Iron: Beans and vegetables add iron.
Antioxidants: Tomatoes and chili spices offer antioxidants.
Fun Alternatives:
Add Toppings: Serve with toppings like shredded cheese, avocado slices, or a dollop of Greek yogurt.
Include Sweet Potatoes: Add diced sweet potatoes to the chili for added sweetness and nutrients.
Creamy Macaroni and Cheese with Peas
Ingredients: Elbow macaroni, cheddar cheese, milk, butter, flour, and frozen peas.
Preparation: Cook the pasta and peas, then make a cheese sauce with butter, flour, milk, and cheese. Mix everything together.
Adjust for a 9-Month-Old: Serve small, soft pasta pieces with the cheese sauce. Mash peas slightly if needed.
Adjust for a 3-Year-Old: Serve a small portion of the mac and cheese with peas mixed in or on the side. Ensure the pasta is soft and well-coated with sauce.
Common Allergens: Wheat (macaroni), Dairy (cheddar cheese, butter, milk)
Recommended Upgrade: Add lobster to that mac & cheese! You've got a yummy dinner + shellfish exposure!
Top Nutrients:
Calcium: Cheese provides calcium.
Protein: Cheese and pasta add some protein.
Fiber: Peas contribute fiber.
Vitamin A: Cheese and peas contain vitamin A.
B Vitamins: Pasta and cheese are sources of B vitamins.
Fun Alternatives:
Add Lobster: Incorporate lobster for a gourmet touch and additional protein.
Mix in Vegetables: Add vegetables like spinach or cherry tomatoes for extra nutrients and color.
Beef Tacos
Ingredients: Ground beef, taco seasoning, soft tortillas, shredded lettuce, cheese, tomatoes, and avocado.
Preparation: Cook the beef with taco seasoning. Serve in tortillas with toppings.
Adjust for a 9-Month-Old: Offer small, soft pieces of beef, avocado, and soft tortilla. Avoid tough toppings.
Adjust for a 3-Year-Old: Serve a small, soft taco with mild toppings. Cut everything into manageable pieces.
Common Allergens: Wheat (tortillas), Dairy (cheese)
Top Nutrients:
Protein: Ground beef provides a solid protein source.
Vitamins A & C: Tomatoes and lettuce offer these essential vitamins.
Healthy Fats: Avocado adds healthy fats.
Calcium: Cheese contributes calcium.
Iron: Beef is a good source of iron.
Fun Alternatives:
Add a Salsa Bar: Include various salsas for different flavor profiles.
Try Different Tortillas: Use corn tortillas or whole wheat for a different twist.
Alternative Options:
Vegetarian Black Bean Tacos
Ingredients: Black beans, corn, diced tomatoes, avocado, shredded lettuce, soft tortillas, and taco seasoning.
Preparation: Warm black beans with taco seasoning, then serve in soft tortillas with corn, tomatoes, avocado, and lettuce.
Adjust for a 9-Month-Old: Offer small, mashed black beans, soft avocado, and tiny pieces of tortilla. Skip the lettuce or chop it very finely.
Adjust for a 3-Year-Old: Serve a small taco with all the toppings, cut into bite-sized pieces. Allow them to help assemble their own taco if they like.
Spinach and Cheese Lasagna
Ingredients: Lasagna noodles, ricotta cheese, mozzarella cheese, spinach, marinara sauce, and Parmesan.
Preparation: Layer cooked noodles with ricotta, spinach, sauce, and cheese, then bake until bubbly.
Adjust for a 9-Month-Old: Offer small, soft pieces of lasagna with chopped or mashed spinach.
Adjust for a 3-Year-Old: Serve a small portion of the lasagna, cutting it into easy-to-handle pieces.
Common Allergens: Wheat (lasagna noodles), Dairy (ricotta, mozzarella, Parmesan cheese)
Top Nutrients:
Calcium: Ricotta and mozzarella cheeses provide calcium.
Iron: Spinach is a good source of iron.
Protein: Cheese and pasta offer protein.
Vitamins A & C: Spinach and marinara sauce contribute vitamins.
Fiber: Spinach and whole grain lasagna noodles (if used) provide fiber.
Fun Alternatives:
Add Extra Veggies: Mix in other vegetables like mushrooms or zucchini.
Use a Different Cheese Blend: Experiment with different cheeses for varied flavors.
Eggplant Parmesan
Ingredients: Eggplant, marinara sauce, mozzarella cheese, Parmesan cheese, breadcrumbs, and pasta (optional).
Preparation: Slice and bake eggplant slices with a breadcrumb coating. Layer with marinara sauce and cheese, then bake until bubbly. Serve with pasta or a side salad.
Adjust for a 9-Month-Old: Offer soft, well-cooked eggplant pieces with a small amount of marinara and cheese. Avoid breadcrumbs if they’re too crunchy.
Adjust for a 3-Year-Old: Serve a small portion of eggplant Parmesan with pasta, cutting everything into manageable pieces.
Common Allergens: Wheat (breadcrumbs, pasta if served), Dairy (mozzarella, Parmesan cheese)
Top Nutrients:
Vitamins A & C: Marinara sauce and eggplant contribute these vitamins.
Calcium: Mozzarella and Parmesan provide calcium.
Fiber: Eggplant adds fiber.
Protein: Cheese adds some protein.
Antioxidants: Eggplant and tomato sauce are rich in antioxidants.
Fun Alternatives:
Try a Pesto Drizzle: Drizzle with basil pesto for a fresh twist.
Add a Side Salad: Serve with a crisp salad to complement the dish.
Chicken Fried Rice
Ingredients: Cooked chicken, rice, peas, carrots, eggs, soy sauce, and green onions.
Preparation: Stir-fry vegetables, add rice and chicken, and scramble eggs into the mix. Season with soy sauce.
Adjust for a 9-Month-Old: Offer small, soft pieces of chicken and rice with well-cooked veggies. Scramble the egg and mix it in.
Adjust for a 3-Year-Old: Serve a small portion of fried rice, cutting vegetables and chicken into small pieces.
Common Allergens: Eggs (scrambled eggs), Soy (soy sauce)
Top Nutrients:
Protein: Chicken and eggs provide protein.
Vitamins A & C: Carrots and peas add these vitamins.
Fiber: Vegetables and rice contribute fiber.
Iron: Chicken and peas offer iron.
B Vitamins: Rice and eggs are good sources of B vitamins.
Fun Alternatives:
Add Pineapple: For a sweet touch, mix in pineapple chunks.
Try Different Proteins: Use shrimp or tofu instead of chicken for variety.
German Potato Salad
Ingredients: Potatoes, bacon, onions, vinegar, mustard, and fresh herbs.
Preparation: Boil potatoes, mix with cooked bacon, onions, and a dressing made of vinegar and mustard.
Adjust for a 9-Month-Old: Offer small, soft pieces of potato and bacon, ensuring the salad is not too tangy or spicy.
Adjust for a 3-Year-Old: Serve a small portion of potato salad with everything cut into bite-sized pieces.
Top Nutrients:
Potassium: Potatoes are rich in potassium.
Protein: Bacon provides some protein.
Vitamins C & K: Potatoes and fresh herbs add vitamins.
Fiber: Potatoes contribute fiber.
Healthy Fats: Bacon adds fats.
Fun Alternatives:
Add Pickles: Mix in diced pickles for extra tanginess.
Include Fresh Herbs: Garnish with fresh parsley or dill for added freshness.
Sloppy Joes
Ingredients: Ground beef, onions, bell peppers, tomato sauce, Worcestershire sauce, and hamburger buns.
Preparation: Cook ground beef with onions, peppers, and tomato sauce. Serve on hamburger buns.
Adjust for a 9-Month-Old: Offer small, soft pieces of beef mixture without the bun. You can serve it with a side of soft veggies or fruit.
Adjust for a 3-Year-Old: Serve a small portion of the Sloppy Joe mixture on a bun, cut into smaller pieces for easy handling.
Common Allergens: Wheat (hamburger buns), Soy (Worcestershire sauce)
Top Nutrients:
Protein: Ground beef is a good source of protein.
Iron: Beef provides iron.
Fiber: Onions and bell peppers add fiber.
Vitamin C: Bell peppers and tomato sauce contain vitamin C.
B Vitamins: Beef and whole wheat buns (if used) are sources of B vitamins.
Fun Alternatives:
Add a Veggie Boost: Mix finely chopped vegetables (like mushrooms or zucchini) into the beef mixture for extra nutrients.
Try Different Buns: Use whole grain or gluten-free buns for a different twist
Chicken Pot Pie
Ingredients: Cooked chicken, mixed vegetables (like carrots, peas, and potatoes), cream of chicken soup, pie crust.
Preparation: Mix chicken, vegetables, and soup. Top with pie crust and bake until golden.
Adjust for a 9-Month-Old: Offer small, soft pieces of chicken and vegetables from the pie, ensuring the crust is soft or removed if too tough.
Adjust for a 3-Year-Old: Serve a small portion of pot pie, cutting into manageable pieces and making sure the filling is not too hot.
Common Allergens: Wheat (pie crust), Dairy (cream of chicken soup, butter)
Top Nutrients:
Protein: Chicken provides protein.
Vitamins A & C: Vegetables in the pie (carrots, peas) offer these vitamins.
Calcium: The pie crust adds some calcium.
Fiber: Vegetables contribute fiber.
Iron: Chicken provides iron.
Fun Alternatives:
Add Herbs: Mix in fresh herbs like thyme or rosemary for added flavor.
Use a Whole Grain Crust: Try a whole grain or alternative crust for extra nutrients.
Potato Pancakes (Latkes)
Ingredients: Potatoes, onions, eggs, flour, salt, pepper, and oil for frying.
Preparation: Grate potatoes and onions, mix with eggs, flour, salt, and pepper. Form into pancakes and fry until crispy.
Adjust for a 9-Month-Old: Offer small, soft pieces of potato pancake. You can mash it slightly or serve with a mild applesauce.
Adjust for a 3-Year-Old: Serve a small portion of the pancake cut into bite-sized pieces. You can add applesauce or yogurt on the side for dipping.
Common Allergens: Eggs (potato pancake mixture), Wheat (flour, if used)
Top Nutrients:
Potassium: Potatoes are rich in potassium.
Vitamin C: Potatoes provide vitamin C.
Fiber: Potatoes and onions add fiber.
Protein: Eggs contribute protein.
Iron: Eggs and potatoes offer some iron.
Fun Alternatives:
Add a Sweet Touch: Serve with a dollop of cinnamon applesauce or Greek yogurt.
Try Sweet Potato Pancakes: Substitute sweet potatoes for a different flavor and added nutrients.
Classic Tuna Salad
Ingredients: Canned tuna, mayonnaise, celery, onion, salt, pepper, and a squeeze of lemon juice.
Preparation: Mix tuna with mayonnaise, finely chopped celery, onion, and seasoning. Serve on a bed of lettuce or with whole-grain crackers.
Adjust for a 9-Month-Old: Offer small, soft pieces of tuna salad, with the celery finely chopped or mashed. Serve with soft crackers or bread.
Adjust for a 3-Year-Old: Serve a small portion of tuna salad on whole-grain crackers or in a sandwich. Cut into bite-sized pieces and ensure the celery is well-chopped.
Common Allergens: Fish (tuna), Eggs (mayonnaise)
Top Nutrients:
Protein: Tuna provides protein.
Omega-3 Fatty Acids: Tuna is a source of omega-3 fatty acids.
Fiber: Celery adds fiber.
Vitamin C: Lemon juice adds vitamin C.
Calcium: If using dairy in the recipe, it will contribute calcium.
Fun Alternatives:
Add Pickles or Relish: For extra flavor, mix in pickles or relish.
Use Avocado Instead of Mayonnaise: Substitute avocado for mayonnaise for a healthier twist.
Tuna Salad with Avocado
Ingredients: Canned tuna, avocado, Greek yogurt, lime juice, chopped cilantro, and diced red bell peppers.
Preparation: Mix tuna with mashed avocado, Greek yogurt, lime juice, cilantro, and red bell peppers.
Adjust for a 9-Month-Old: Offer small, soft pieces of tuna salad with mashed avocado. Cut bell peppers into tiny pieces and ensure the avocado is well-mashed.
Adjust for a 3-Year-Old: Serve a small portion of the tuna salad with avocado and bell peppers. Cut everything into manageable pieces.
Common Allergens: Fish (tuna), Dairy (Greek yogurt)
Top Nutrients:
Protein: Tuna provides protein.
Healthy Fats: Avocado and Greek yogurt add healthy fats.
Fiber: Avocado and bell peppers contribute fiber.
Vitamins C & K: Avocado and bell peppers are high in these vitamins.
Omega-3 Fatty Acids: Tuna contains omega-3s.
Fun Alternatives:
Add a Spicy Kick: Mix in a bit of sriracha or hot sauce for a spicy twist.
Include Fresh Herbs: Garnish with chopped cilantro or parsley for added freshness.
Stuffed Acorn Squash
Ingredients: Acorn squash, cooked quinoa, cranberries, walnuts, spinach, and a bit of maple syrup.
Preparation: Roast acorn squash halves, then stuff with a mixture of quinoa, cranberries, walnuts, and spinach.
Adjust for a 9-Month-Old: Offer small, soft pieces of the squash and stuffing, ensuring everything is well-cooked and chopped finely.
Adjust for a 3-Year-Old: Serve a small portion of stuffed squash, cutting into manageable pieces & making sure the mixture is not too chunky.
Common Allergens: Tree Nuts (walnuts)
Top Nutrients:
Vitamins A & C: Acorn squash is high in vitamins A and C.
Fiber: Squash and quinoa provide fiber.
Protein: Quinoa adds protein.
Iron: Quinoa and spinach contribute iron.
Healthy Fats: Walnuts add healthy fats.
Fun Alternatives:
Add Cheese: Sprinkle some feta or goat cheese on top for added flavor.
Try Different Nuts: Substitute almonds or pecans for walnuts for a different texture.
Thai Peanut Noodles
Ingredients: Rice noodles, peanut butter, soy sauce, honey, garlic, ginger, and mixed vegetables (like carrots and bell peppers).
Preparation: Cook noodles and toss with a sauce made from peanut butter, soy sauce, honey, garlic, and ginger. Mix in cooked vegetables.
Adjust for a 9-Month-Old: Offer small, soft pieces of noodles with finely chopped vegetables and a small amount of sauce. Ensure the peanuts are finely ground or avoided.
Adjust for a 3-Year-Old: Serve a small portion of noodles with vegetables, ensuring everything is cut into bite-sized pieces.
Common Allergens: Peanuts (peanut butter), Soy (soy sauce), Wheat (soy sauce, if not gluten-free)
Top Nutrients:
Protein: Peanut butter provides protein.
Fiber: Rice noodles and vegetables contribute fiber.
Vitamins A & C: Carrots and bell peppers offer these vitamins.
Healthy Fats: Peanut butter adds healthy fats.
Iron: Peanuts and vegetables contain iron.
Fun Alternatives:
Add Fresh Herbs: Garnish with fresh cilantro or basil for extra flavor.
Include Extra Protein: Add tofu, chicken, or shrimp for a protein boost
Sweet and Sour Meatballs
Ingredients: Ground beef or turkey, breadcrumbs, egg, pineapple chunks, bell peppers, and sweet and sour sauce.
Preparation: Form meatballs from ground meat and bake or pan-fry. Serve with pineapple chunks, bell peppers, and sweet and sour sauce.
Adjust for a 9-Month-Old: Offer small, soft pieces of meatballs and pineapple. Ensure the bell peppers are well-cooked and cut into tiny pieces.
Adjust for a 3-Year-Old: Serve a small portion of meatballs with pineapple and bell peppers, cut into manageable pieces.
Common Allergens: Wheat (breadcrumbs, if used in meatballs), Eggs (meatballs), Soy (sweet and sour sauce),
Top Nutrients:
Protein: Beef or turkey meatballs provide protein.
Vitamin C: Pineapple and bell peppers add vitamin C.
Fiber: Bell peppers contribute fiber.
Iron: Meatballs provide iron.
B Vitamins: Meatballs and vegetables offer B vitamins.
Fun Alternatives:
Add Veggies: Mix in extra vegetables like mushrooms or snap peas.
Try a Different Sauce: Use a homemade sweet and sour sauce with reduced sugar for another option.
If you've made it this far, I hope you have some great meal ideas for your upcoming days & weeks! Before you go, I must ask a VERY Important Question...
Does Pineapple Go On Pizza?
0%Yes, absolutely! Yum!
0%NO! No, it does not.
0%I've never tried it
**Please Note: All Recommendations for adjustments are general recommendations and may or may not be appropriate for you and your child specifically. Please use parental judgement in applying any and all general recommendations to your family. In addition, please note: the "additional fun alternatives" listed for each meal are not specific to infants/children and may not be appropriate for every member of your family.
I hope you have some fun with food this week!!
❤❤
Thank you for your support and love in this space! It means more to me than you will ever know.
I truly enjoy sharing this information and I hope you find the information provided valuable. If you do find this information helpful, I kindly ask that you consider sharing - via social media, word of mouth, email, etc. I would love to help support as many out there as I can! <3
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Jessica Enderle, R.D., L.D.
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