Baby Food and Family Diet Table
I use this table to make sure my family gets the nutrients in their diet recommended by the AAP. It has my family’s favorite foods, so it is not an exhaustive list of plant-based and animal-based foods in each nutrient category. When I plan our weekly meals, I include one food from each row at least one time per week.
|Plant Based||Animal Based|
|Protein||soybeans, edamame, kidney, pinto, lima beans, tofu||any meat|
|Zinc||fortified cereal, chickpeas, cashews||cooked oysters, crab, beef|
|Iron||fortified cereals, white beans, lentils, spinach, tofu||liver, beef, cooked oysters|
|Choline||soybeans, kidney beans, shiitake mushrooms||liver, egg, beef, chicken|
|Folate||spinach, black eyed peas, fortified cereal, rice, asparagus, brussels sprouts||best sources of folate for children are plant based|
|Iodine||seaweed, prunes, lima beans||cod, plain yogurt, milk*|
|Vitamin A||sweet potato, spinach, carrots, cantaloupe, red peppers|
|Vitamin D||cod, salmon, milk*, yogurt|
|Vitamin B6||chickpeas, fortified cereals, bananas||tuna, salmon, chicken|
|Vitamin B12||fortified cereal||beef liver, cooked clams, trout, salmon|
|Long Chain Polyunsaturated Fatty Acids (fancy for omega-3 and omega-6)||chia seeds, walnuts, flax seeds, edamame||salmon, herring, sardines, mackerel|
* If the child is over 12 months.