Moong dal and whole moong are very rich in zinc, folate, iron, fiber, protein, and carbs. Fiber helps build and support a healthy gut, while zinc and folate help improve immune function and neurodevelopment.

Moong is also rich in antioxidants. Sprouting moong helps improve nutrient absorption and aids digestibility.

This is a perfect first food as it includes both rice and dal. Dal (lentil) is rich in iron, while rice offers complex carbs and complete protein.

Among the various millets, ragi (finger millet) is a common first food offered to babies in Indian homes. Ragi is rich in iron, calcium, B vitamins, magnesium, phosphorus, manganese, and zinc. Ragi is also a great source of calcium for babies, apart from milk.

The nutrients in ragi will boost your baby’s immunity, metabolism, and energy levels. Ragi is also rich in soluble fiber, which can help regulate your baby’s bowel movements.

It’s no secret that babies love bananas! Bananas are a wonderful source of carbs, which is our brain’s preferred energy source. They contain B vitamins, Vitamin C, potassium, manganese, magnesium, etc. The nutrients in bananas help boost bone health, immune function, muscular and neurological development in babies.

Bananas also contain pectin (a prebiotic) that helps promote good gut health.

• Peel and mash ripe bananas, and serve them on a preloaded spoon. You can also serve it in a bowl, which your baby can scoop up with their fingers and put in their mouth.
• Mix mashed bananas with millet porridge or cereal.
• You can also serve just long pieces of the banana as is, but since the outer texture is slippery, it’s advisable to roll the banana or coat it with powdered nuts, seeds, or shredded coconut. This helps provide a proper grip to the baby as they hold it.

Rich in antioxidants, bell peppers are packed with vitamins A, E, B6, and C. They also contain folate, fiber, and potassium. One bell pepper actually contains more than 100% of a baby’s Vitamin C requirement.

These vibrant vegetables help support babies’ eye health, immune health, digestive health, and brain development.

Masoor (red lentil) is a staple in India. Rich in iron, masoor is a great source of plant-based protein and complex carbs (the latter is a major source of energy for babies). Masoor also contains fiber, so it’s good for babies’ gut and digestive health. 

Masoor also contains minerals (phosphorus, manganese, zinc, magnesium, copper), folate, and B vitamins that help support neurological and immune functions in babies. 

Overall, lentils as a group of food contain trace amounts of all the minerals and vitamins that babies need for healthy growth and development. Lentils are easy to cook and prepare, and are a staple found in most Indian homes.

Rajma, or kidney beans, are a nutritional powerhouse for your baby. They're loaded with protein, fiber, plant-based omega-3 fatty acids, folate, iron, and zinc, all of which are essential for healthy blood, growth, development, and a strong immune system. Rajma also boasts a rich red skin filled with antioxidants.

Eggs are a nutritional treasure for your baby. They're packed with choline and selenium, along with B2 and B12 vitamins. Eggs also contain two important carotenoids, lutein and zeaxanthin, which are crucial for eye and brain development. 

In fact, just one egg provides enough choline to meet your baby's daily needs, supporting their brain and nervous system development. Eggs are a fantastic source of complete proteins, essential fats for brain growth, and other B vitamins like folate, zinc, and iodine, with a touch of iron. 

The yolks are particularly special as they are one of the few food sources of vitamin D, essential for healthy bones. If you opt for organic eggs, you'll also get higher levels of vitamin D and omega-3 fatty acids.

Note: While eggs can be a great food for your baby, we recommend that you start with a few other foods before introducing eggs, especially if your baby is at a high risk for allergies (eggs are a common allergen). Once you’ve introduced a few starter foods, you can offer eggs in scrambled or omelet form to your baby.

Pumpkin (also known as “kaddu” in Hindi) is a good source of Vitamin E (good for eye health and immune function). It also contains Vitamin C and B6, folate, fiber, iron, potassium, etc. 

Pumpkin is very high in beta-carotene, which is turned into Vitamin A when absorbed by our body. Studies show that these “carotenoids” help reduce the risk for cancer. Hence, adding more carotenoid-rich foods to your baby’s diet is a good idea!

Chicken liver is an excellent source of heme iron, which is very well absorbed in the body (compared to non-heme sources of iron). It also contains zinc (healthy immune system), copper (brain development and energy metabolism), choline (regulation of mood, memory, muscles), Vitamin A (eye health), phosphorus and manganese (bone health), selenium (thyroid health).

These are the reasons that chicken liver is a great first food for babies. Chicken drumstick is a good handheld food option for your baby, which can help them develop their oral motor skills. Babies at 6 months will likely gnaw on the drumstick, so don’t expect them to finish or consume a lot of the meat.

Bajra is known to contain protein, fiber, calcium, fats, phosphorus, and iron. It contains the highest iron content among all millets. It’s a great food to offer babies at 6 months.

Not many know this but sesame seeds are a great powerhouse of nutrients, especially for growing babies! Sesame seeds contain B vitamins, calcium, phosphorus, magnesium, copper, manganese, iron, zinc, folate, selenium, fiber, protein, and potassium (great for healthy bone development and immune system). Sesame seeds are a good source of healthy fats and antioxidants as well. 

Do note that sesame seeds are a common allergen. We will explore allergens and how to introduce your baby to common allergens on a later day, so stay tuned. Speak to your doctor for any concerns.

Amaranth is an ancient grain that’s packed with protein, B vitamins, folate, iron, manganese, selenium, zinc, among other nutrients. One cup of amaranth offers 9 gm of protein and 5 mg of iron, which meet the complete requirement for protein and half the requirement of iron in babies.

Rich in healthy fats, peanuts offer phosphorus, copper, manganese, magnesium, zinc, Vitamin E, and B vitamins; these nutrients are helpful in brain and bone development as well as for a healthy immune system.

However, peanuts are an allergen and research shows that introduction of peanuts earlier in life will help prevent allergy development later in life. That’s why it’s recommended to introduce peanuts at a younger age (by gradually exposing your baby and observing for any reaction after consumption). Speak to your doctor if you have any queries.

Mangoes are rich in antioxidants, folate, and Vitamins C, A, B6, and E, which help promote good eye health, cognitive and brain function, and immune health. Mangoes contain fiber, which is great for babies’ digestive system and bowel movements.

Pomfret. also known as butter fish, is a low mercury fish. It’s a good source of Vitamin A, D, and B12. It is also rich in omega-3 fatty acid, which is great for babies’ cardiovascular health, nervous system development, neurological development, and healthy vision. 

Pomfret also contains protein and all the essential amino acids required by growing babies.

Chickpeas are high in fiber, protein, carbs, folate, iron, manganese, and zinc. These nutrients support your baby’s immune function, bone development, and red blood cell development.

Some research shows that chickpeas could be an allergen among Indian children, so it’s best to introduce it gradually and observe for any reaction. Consult your doctor if you have any queries.

Curd is packed with calcium, zinc, potassium, phosphorus, B12, and Vitamin A, which are important for nurturing healthy bone development, vision, immune system, and blood cell development.

Curd has probiotics, which will help your baby’s gut health and digestive system. Full-fat curd contains good healthy fats to boost their brain development.