The Best Natural First Foods for Toddlers: Nourishing Growth with Whole, Real Foods
- Rosetta Kawauchi CHHP CTN
- Jul 22
- 5 min read
By: Rosetta Kawauchi, BCND- Traditional Naturopath / Essence of Healing LLC/ Okemos, Michigan
#NaturalFirstFoods #ToddlerNutrition #RealFoodForKids #NourishFromTheStart #HealthyToddlers #WholeFoodBabies #FirstFoodsMatter #HolisticParenting #Naturopathy #EssenceOfHealingLLC
As toddlers transition from breast milk or formula to solid foods, it’s important to choose first foods that truly support their rapid growth and development. During this critical stage, young children need a wide array of nutrients to fuel not just physical growth, but also cognitive development, immune resilience, and gut health.
After careful research, it’s clear that the best first foods for toddlers are natural, whole, nutrient-dense, and easy to digest. These foods not only deliver essential nutrients but also introduce little ones to the flavors and textures of real, unprocessed ingredients—laying the foundation for a lifetime of healthy eating.
Here are some top natural first foods for toddlers, why they matter, and how to incorporate them into your child’s diet.
1. Avocados: Brain-Nourishing Healthy Fats
Avocados are one of the most perfect first foods for a toddler. They’re rich in monounsaturated fats, which are vital for brain development. In fact, around 60% of the brain is made up of fat, so it makes sense that toddlers need quality dietary fats during this critical time of neurological growth.
Avocados also contain folate, potassium, fiber, and several B vitamins. Their creamy texture makes them easy for toddlers to eat, whether mashed, sliced, or blended into purees.
How to serve:
Simply mash a ripe avocado and serve alone or mix with a bit of breast milk, bone broth, or cooked veggies for a smooth, nutrient-dense meal.
2. Pastured Egg Yolks: Choline and Essential Vitamins
Egg yolks, especially from pastured chickens, are a powerhouse of nutrition. They’re rich in choline, a vital nutrient for brain development, memory, and learning. They also contain healthy fats, vitamin D, B12, iron, and zinc.
It’s worth noting that while egg whites can sometimes trigger allergies, egg yolks are typically well tolerated when introduced around 6–9 months. By the toddler stage, yolks can be safely incorporated into meals regularly.
How to serve:
Hard-boil or soft-scramble an egg and separate the yolk for a gentle, nutrient-rich addition to your toddler’s plate. You can also mix yolk into mashed veggies or grain-free porridge.
3. Sweet Potatoes and Steamed Veggies: Fiber, Beta-Carotene, and Gentle Carbs
Sweet potatoes are a toddler favorite—not only are they naturally sweet, but they’re also packed with beta-carotene, the plant precursor to vitamin A, which supports vision, immune health, and skin integrity.
Other excellent steamed veggies include carrots, squash, zucchini, and green peas. These offer a wide variety of vitamins and minerals while helping develop your toddler’s taste for savory, earthy foods.
How to serve:
Steam until soft and mash or cut into small chunks. Mix with olive oil or ghee for better absorption of fat-soluble vitamins like A, D, and K.
4. Bananas: Energy, Potassium, and Natural Sweetness
Bananas are an ideal natural first food. They are rich in potassium, essential for nerve and muscle function, and provide quick-burning carbohydrates to fuel active toddlers. Bananas are also easy on the digestive system and contain a natural prebiotic fiber that supports healthy gut flora.
How to serve:
Mash ripe bananas alone or mix with yogurt, nut butter (if tolerated), or cooked grains for a soft, filling snack.
5. Bone Broth: Gut-Healing and Immune-Supporting
Bone broth is a traditional superfood that provides minerals like calcium, magnesium, and phosphorus in a highly bioavailable form. It also contains gelatin and collagen, which support a healthy gut lining, joint development, and skin elasticity.
Introducing bone broth into a toddler’s diet can support digestive health and boost immune resilience, especially during the winter months or following illness.
How to serve:
Offer warm sips in a cup or use broth as a base for purees, soups, or cooking grains and vegetables.
6. Wild-Caught Salmon: Omega-3s for Brain and Eye Development
Salmon, especially wild-caught varieties, is one of the best sources of DHA and EPA, two essential omega-3 fatty acids needed for cognitive development, visual acuity, and reducing inflammation. It also provides high-quality protein, vitamin D, and selenium.
Fish should be introduced early to promote tolerance and maximize nutrient exposure. Just be sure to remove all bones and cook thoroughly.
How to serve:
Bake or steam the salmon, flake it well, and mix with avocado, mashed sweet potato, or soft veggies.
7. Full-Fat Plain Yogurt: Probiotics and Calcium
Full-fat, plain yogurt provides probiotics for gut health and calcium for strong bones and teeth. It’s also rich in vitamin B12, potassium, and healthy saturated fats. Choose organic, unsweetened yogurt without added sugar or artificial flavors.
If your child is sensitive to cow’s milk, consider goat’s milk yogurt, which is often better tolerated due to its lower lactose and smaller fat molecules.
How to serve:
Offer plain or mix with mashed fruits, ground seeds, or a small dash of cinnamon for variety. Avoid sweetened yogurts marketed to children because they’re often loaded with added sugars.
Why Whole, Natural Foods Matter in the Toddler Years
During the toddler stage (roughly ages 1–3), a child’s brain is growing rapidly, their immune system is still developing, and their taste preferences are being shaped. Choosing real, whole foods rather than processed snacks filled with refined flours, sugars, and additives can make a profound difference in long-term health.
Natural first foods help:
Establish a diverse gut microbiome, which influences immunity and even mood
Regulate blood sugar levels, reducing hyperactivity and tantrums
Encourage a lifelong appreciation for real food flavors and textures
Support strong bones, muscles, and organ development
Feeding Tips for a Healthy Start
Introducing solid foods can be exciting but also overwhelming. Here are a few gentle, natural health-based tips to keep in mind:
Start slowly and simply. Introduce one new food at a time every 7-10 days to monitor for sensitivity.
Focus on variety. Rotate colors, textures, and flavors to build nutritional diversity.
Prioritize quality. Choose organic, pasture-raised, and wild-caught options whenever possible to reduce exposure to pesticides, hormones, and heavy metals.
Avoid sugar and ultra-processed foods. These can hijack taste buds and undermine nutrient absorption.
Trust your child’s appetite. Toddlers naturally regulate their intake. Take note of their cues rather than pushing food.
Conclusion: Building a Foundation of Lifelong Wellness
The toddler years are a golden window of opportunity to shape not just eating habits, but also overall health and resilience. By choosing natural, nutrient-dense first foods like avocados, pastured egg yolks, sweet potatoes, bananas, bone broth, wild salmon, and plain yogurt, you’re giving your child the tools their body and brain need to thrive.
These real foods support digestion, immunity, brain development, and metabolic health—all while nurturing a palate that appreciates the taste of food in its pure, whole form.
As William Sears, M.D. notes in The Baby Book, the early years are when a child “learns to love what you love,” and when you model whole, nourishing meals, you not only feed their body, but their future too.
Let’s connect and begin your personalized journey.
Dr. Rosetta Kawauchi, BCND, Board Certified Naturopathic Doctor
4211 Okemos Road Suite 1
Okemos, MI 48865
517-997-1214
Rosetta Kawauchi BCND is not a medical care provider. Dr. Rosetta is a natural healthcare provider and a Board Certified Naturopathic Doctor. This article is meant for educational purposes only. Dr. Rosetta does not diagnose, prescribe, treat, or cure medical conditions. All natural health recommendations should be reviewed by the clients medical healthcare provider.
References
Ameling, J. (n.d.). Nutritional Changes During Pregnancy and Childhood. Retrieved July 22, 2025, from: Trinity School Lecture
Sears, W., & Sears, M. (2013). The Baby Book: Everything You Need to Know About Your Baby from Birth to Age Two (Revised and Updated Edition). Little, Brown Spark. New York City, NY.
Koletzko, B., et al. (2008). Complementary Feeding: A Commentary by the ESPGHAN Committee on Nutrition. Journal of Pediatric Gastroenterology and Nutrition, 46(1), 99–110. Retrieved July 22, 2025, from: https://doi.org/10.1097/01.mpg.0000304464.60788.bd
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