When you think of baby food, rice cereal, applesauce, and squash puree often come to mind. But babies need protein, too. Protein is essential for growth and development and influences all major body functions. Fortunately, breast milk and formula contain this vital nutrient, but you can supplement with more protein foods once your baby starts eating solids.
What Is Protein?
Proteins are complex molecules made up of smaller units called amino acids. There are 20 types of amino acids that can be combined to make a protein. In the body, they help the body's organs and tissues function.
The American Academy of Pediatrics (AAP) recommends introducing solid foods around 6 months and including foods with iron and zinc, like baby food made with meat. According to the USDA's Dietary Guidelines for Americans, infants ages 6 to 11 months should get 11 grams of protein daily from a combination of breast milk/formula and solid foods.
So don't wait to introduce meat, poultry, or other plant-based sources of this body-building nutrient. Read on for some protein-rich snacks and foods you can incorporate at mealtime once your baby is ready. (Of course, be sure you have the all-clear from a health care provider first!)
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Beans and Lentils
A great source of plant-based protein, fiber, and B vitamins, beans and lentils are easy to serve. Here's how:
Choose a canned variety with low or no sodium.Drain and rinse the beans or lentils.Mash beans or lentils until smooth with a fork or in a food processor.Thin with a bit of breast milk, formula, or water, if desired.
You can also mix beans and lentils with a fruit or veggie puree—just be sure the mix-ins have already been tested and tolerated by your baby first. Older babies can experiment with soft cooked beans as finger food. Lightly smash them and place a few right on the high chair tray for them to self-feed.
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Beef
High in iron, zinc, and protein, beef is a terrific first food for babies. One of the easiest ways to introduce beef is with ground beef. To prepare, try the following:
Cook on the stovetop until completely browned.Puree in a food processor with some liquid like water, breast milk, or formula.Serve as is or mix with veggie purees such as sweet potato, cauliflower, or broccoli.
Chicken and Turkey
In addition to being a good source of protein, poultry contains B vitamins and essential minerals like zinc and iron. There are plenty of ways to serve poultry to babies. Following are some ideas:
Break tender turkey meatballs into small pieces for finger food.Tear soft, roasted or slow cooked chicken into small pieces.Puree cooked poultry and serve in apple or pear sauce.
Tofu
In addition to plant-based protein, tofu contains fiber and healthy fats. So convenient and inexpensive, tofu is a smart addition to a baby's diet, whether your family is vegetarian or not. Try blending silken tofu with fruit puree for a sweet meal or baking tofu triangles until firm to serve as finger food.
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Fish
Fish is incredibly healthy for babies and full of brain-building omega-3 fatty acids and protein. To prepare fish for babies, you can simply cook and puree it for spoon-feeding and mixing or cook and flake it for a soft finger food.
When selecting fish for your little one, stay away from species that are high in mercury and opt instead for varieties like salmon, cod, trout, mackerel, and sea bass.
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Peanut Butter
Peanut butter is a good source of protein, vitamins, and minerals. Pediatricians recommend serving peanut products to babies early and often to potentially ward off peanut allergies. To serve, try spreading a little peanut butter on strips of toast or stirring some peanut butter into a puree.
While peanut and other nut butters can be a great addition to your baby's diet, never offer your baby whole nuts or nut butter on a spoon as both are choking hazards.
Yogurt
In addition to being a great protein food for babies, yogurt is also a good source of calcium and vitamin D. While babies shouldn't drink cow's milk until they're at least a year old, introducing dairy products like yogurt is perfectly fine.
Consider Greek yogurt for more protein and a thick texture that easily sticks to a spoon. Experts recommend buying a plain variety with no added sugars, but to keep things interesting, you can always stir in some pureed fruit or even veggies for a creamy treat.
Your Comprehensive Guide to Baby's First Foods
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