11. Mashed beans
Half a cup (130 grams) of mashed beans provides nearly 39% of the DV for iron for your child.
Mashed beans — whether they’re black, kidney, or white beans — are a rich source of iron, which your child needs to keep their blood cells healthy.
Serving these alongside a food high in vitamin C, such as broccoli, diced tomatoes, or mashed sweet potatoes, will help them absorb iron much more efficiently.
This iron and vitamin C combo is especially important if your toddler doesn’t eat meat, as the body absorbs heme iron from animal sources more efficiently than nonheme iron from plant sources.
SUMMARYMashed beans boast impressive nutrients, including iron. This is especially important for your child’s health and helps keep their blood cells healthy. Eat beans with vitamin-C-rich foods to help boost iron absorption.
12. Hummus
Hummus blends chickpeas and sesame butter, which pair to provide a bounty of protein, healthy fats, vitamins, and minerals.
Spread hummus on some whole grain crackers or serve it alongside your child’s favorite protein source, a piece of cheese, or steamed veggie.
There are great store-bought options, but if you’re feeling inspired, this is an easy one to whip up. Simply combine a bit of garlic, sesame butter (tahini), chickpeas, and olive oil in a food processor until smooth.
Still, keep in mind that sesame seeds, which are used to make sesame butter, are among the top 10 most common food allergens, accounting for 17% of food allergies in children. Only 20–30% of affected kids outgrow it.
For this reason, be sure to introduce this and other sesame-containing foods to your child in very small amounts and watch for common reactions like hives and vomiting.
SUMMARYHummus is a great food to introduce at this age, as it provides a bounty of protein, healthy fats, and other nutrients.