Healthy, Simple Meals for 6–12 Months

• •Include iron daily (meat, beans, iron-fortified cereal).
• •Offer healthy fats (avocado, olive oil, nut butter thinly spread).
• •Keep foods soft (squishable between fingers) and cut safely.
• •No added salt or sugar - babies don't need it.
• •Water in an open cup with meals helps practice drinking.

Breakfast

• •Mashed avocado on toast strips + banana spear
• •Iron-fortified oatmeal + mashed berries + drizzle of yogurt
• •Scrambled egg (very soft) + steamed sweet potato wedges

Lunch

• •Soft-cooked broccoli + shredded chicken + pasta shapes
• •Mashed beans (black or chickpea) + avocado + soft tortilla strips
• •Greek yogurt (unsweetened) + mashed pear + oats

Dinner

• •Flaked salmon (well cooked) + mashed peas + rice
• •Turkey meatballs (soft) + steamed carrot sticks + couscous
• •Lentil dahl (mild) + soft-cooked cauliflower + toast fingers

• •Food should squish between fingers; avoid hard pieces.
• •Cut grapes and cherry tomatoes lengthwise into quarters.
• •Avoid round, sticky, or hard foods that increase choking risk.