Like seeds, nuts provide an abundance of nutrients and antioxidants in a small serving size…perfect for your little one. Some of our favorite nuts for kids are walnuts, almonds and pistachios as they have lots of omega-3 fats and nutrients that are important for building immune health. The new 2020 USDA food guidelines also now recommend introducing nuts to your baby between 4-6 months because early introduction has shown to protect them from developing allergies later in life. 


TOP TIP: Nuts are versatile like seeds; bake them into your little one’s favorite treats, use as an almond butter/peanut butter on toast or apples, or sprinkle them onto some Greek yogurt!

Greek yogurt is another high protein and high calcium food which means it’s great for developing bones and teeth. It also naturally has the added benefit of probiotics which is great for your little one’s digestive system and building a healthy microbiome which supports their immune health.


TOP TIP: Plain Greek yogurt is the best option for your little one...try avoid any pre-sweetened options as they are full of added sugar.

You can always sweeten it up by adding in fresh fruit and top with seeds and nuts for added nutrition. For example, the image on the right is a plain Greek yogurt with raspberries mashed into it and topped with milled flaxseeds - yum!

While we are fans of all bright colored vegetables, kale is a real nutritional winner that can be overlooked by parents due to its strong flavor profile. It is another ‘brain building’ food like fish, eggs and seeds but also contains an abundance of vitamin C which is great for immune health.


TOP TOP: Try chopping it up and making a kale mac & cheese or blending it into a mixed fruit and veg smoothie. It also works great in buttered noodles, check out the recipe at www.tinysproutsfoods.com/butterednoodles

Another rich source of vitamins, minerals and antioxidants, oatmeal is a whole grain that provides your little one with fiber and fuel to get through the day. Plus, it can be gluten-free if needed. Oats also contain protein and calcium both which are great for a child’s developing body. Adding some cinnamon into oatmeal even makes it more of a power food as cinnamon can be a cognition enhancer¹¹.


TOP TIP: If your little one does not enjoy a warm bowl of oatmeal, try using it in other foods. From overnight oats to banana oatmeal cookies, there are loads of kid-friendly recipes that use oats! Check out some ideas at www.tinysproutsfoods.com/recipes

Full of protein, iron, fiber and folate, beans are an excellent option for little ones as they are filling and nutrient dense. In fact, they are so nutrient dense that many advise to wait until your little one is around 8 months before introducing beans as they could cause some gassiness. Beans not only support your child’s rapid growth but also helps strengthen their immune system.


TOP TIP: Beans can be served in many ways; try mashing them into a spread, making a bean burger or even pureeing them into a homemade pasta sauce for extra protein and nutrients.