Finger Foods for Infants and Toddlers: Make Every Bite Count!

Healthy eating habits should start early in life. Exposing children to a variety of healthful, nutritious foods at an early age is the best way to encourage them to eat healthier now and throughout their life. When toddlers start to show the desire to feed themselves, usually after beginning solids, that is an ideal opportunity to introduce healthy, new "finger foods" and take advantage of their enthusiasm.

Finger foods are a great way for little ones to practice their independence by feeding themselves. Infants may be ready to start finger foods around nine months old if they can sit up independently, bring hands and objects to their mouth, and have started to master the pincer grasp using their thumb and forefinger to pick up small pieces of food. Experts advise letting children play and experiment as they explore new foods. This will allow them to become familiar with the food on their own and can reduce picky eating habits. Although self-feeding can be messy and take a bit longer, the best advice for caregivers is to relax and enjoy. This is a learning experience for both children and adults. Little ones will have fun using their fingers and experiencing the new variety of foods.

Safety First!

Children under age four are at risk of choking because their esophagus is small (the size of a drinking straw), and they may not chew food well. Caregivers can help prevent choking by always supervising children while eating and avoiding foods that present a choking hazard. Use the following tips to reduce choking risk:

1. Cut hot dogs, sausage, string cheese and whole bananas lengthwise into thin strips.
2. Cut small round foods such as grapes, cherry tomatoes, and berries into ½ inch pieces.
3. Spread peanut butter thinly and avoid serving with a spoon.
4. Do not leave children unattended while eating.
5. Have children sit up in a highchair or other safe space when eating.
6. Avoid having children eat while walking, riding in the car or stroller, or playing.

Adults should also be mindful of food temperatures. Checking food temperatures yourself before serving to baby can avoid burns from overly hot foods. When in doubt, wait for food to cool prior to serving.

Update on Food Allergies

According to the American Academy of Pediatrics, potentially allergenic foods (such as eggs, peanuts, tree nuts, products containing cow's milk, wheat, shellfish, fish, and soy) can be introduced as early as 6 months old, just like foods that are not common allergens, such as most fruits and vegetables.^1,2 Research suggests that introducing some potentially allergenic foods, such as peanut-based foods, at an early age may help prevent development of allergies to those foods.^1,2

However, given the many unknowns about the development of food allergies, it is important to be cautious when introducing infants to foods that are most associated with food allergies. The American Academy of Allergy, Asthma & Immunology recommends introducing the first tastes at home rather than at a childcare facility or a restaurant. They also recommend that caregivers consult with their child's doctor before introducing common allergenic foods if any of the following applies:

1. The infant has had an allergic reaction to a food or has a known food allergy;
2. The infant has persistent, moderate to severe atopic dermatitis despite recommended treatment;
3. The infant's sibling has a peanut allergy;
4. The infant has had positive blood tests for food allergen(s).³

Finger Foods by Food Group

To encourage infants and toddlers to try new foods and reduce picky eating, provide a wide variety of foods from all the food groups. The variety will make them comfortable trying foods with different tastes and textures. Keep in mind that it is normal for a child to reject a new food initially. It could take as many as 10 attempts or more before a child accepts a new food.⁴ Here are some of our favorite finger foods from each food group:

Fruits

Fruits are an excellent source of vitamins, minerals, fiber, antioxidants, and water. Ensure all fruit served is ripe, peeled, cut, and with seeds removed.

1. Ripe bananas cut lengthwise into strips
2. Soft strawberries cut into bite-sized pieces
3. Ripe avocado cut into bite-sized pieces
4. Watermelon cut into small, thin pieces without seeds
5. Ripe mango cut into small, bite-sized pieces
6. No-sugar-added applesauce
7. Canned peaches in 100% juice

What about juice? According to the American Academy of Pediatrics, juice should not be offered before 12 months of age unless clinically indicated.⁵ In toddlers, aged 1 to 3 years, limit juice intake to 4 ounces per day at most. When serving juice to toddlers, always choose pasteurized juice served in cups, not bottles, to prevent tooth decay. FS542: How to Squeeze the Most Nutrition Out of Your Juice, provides more information about juice.

Vegetables

Vegetables contain vitamins, minerals, fiber, and antioxidants. Fresh, frozen, and canned vegetables are all good choices. If using canned vegetables, rinse them under cool water before serving to remove sodium, and use "no salt added" or "low sodium" choices when available.

1. Low sodium canned soft vegetables such as green beans, peas, and carrots
2. Steamed or roasted vegetables served in a consistency that can be mashed, such as butternut squash, broccoli, cauliflower, and carrots
3. Baked sweet potato that is mashed or served as bite-sized pieces
4. Steamed beets that are mashed, cut into sticks, or served as bite-sized pieces (Try yellow or golden beets for less mess!)
5. Low sodium vegetable soup is a flavorful way to serve an assortment of vegetables. Drain the soup so vegetables can be grasped. Or serve with liquid to older toddlers who have mastered the spoon. Make sure soup is cooled before serving.
6. Lightly steamed carrot sticks with hummus.

Grains (Breads, Cereals & Pasta)

All grains are good sources of vitamins and minerals. Whole grains are also excellent sources of fiber. Like adults, children benefit from eating a variety of grains, including whole grains. Offer babies and toddlers plenty of whole grains or products made with whole grain. Try oatmeal, barley, whole wheat bread, and wild and brown rice. While rice cereals fortified with iron can be a good source of nutrients¹, rice should not be the only type of grain young children eat, due to trace amounts of arsenic that are harmless when consumed in moderation. Offering a variety of fortified infant cereals, including oat, barley, and multi-grain, rather than relying solely on rice cereal, can reduce the risk of arsenic exposure⁶.

1. Low-sugar, whole grain breakfast cereals and steel cut oatmeal fortified with iron and zinc
2. Softly cooked brown rice or whole grain pasta such as macaroni, penne, and rotini, cut into small pieces
3. Whole grain crackers without seeds or nuts
4. Whole wheat pancakes or French toast topped with fruit
5. Quinoa
6. Barley
7. Whole wheat bread lightly toasted and cut into strips (Avoid serving soft breads that can get sticky in the mouth.)

Protein Foods

Protein foods are essential for growth and development, helping build muscles, bones, and organs. They also help a toddler's body build a strong immune system. Protein foods provide important nutrients like vitamin E, B vitamins, zinc, iron, and magnesium.

1. Fully cooked egg such as scrambled or hardboiled (Undercooked egg is not recommended.)
2. Soft meats such as tender chicken, ground turkey, or beef cut into bite-sized pieces
3. Mashed or cut up meatballs
4. Mashed beans, such as black, pinto, white, kidney, chickpeas, or other variety bean
5. Soft, cubed tofu
6. Fish that are boneless and lower in mercury, such as flounder, cod, tilapia, and salmon
7. Nut butter spread thinly onto crackers or lightly toasted bread (Avoid serving peanut butter on a spoon to prevent choking risk)

Dairy Foods

Dairy foods are packed with calcium and fortified with vitamin D for healthy bones and teeth. They are also good sources of protein.  Yogurts and cheese can be introduced before the age of 12 months, but dairy foods and milk should not replace human milk or infant formula until after babies are 12 months old.⁶ Whole milk products, which are higher in fat, should be offered until babies are 24 months old to support healthy growth and brain development⁷.

1. Plain, whole milk yogurts without added sugar (add soft fruit at home for flavor)
2. Plain, whole milk cottage cheese
3. Shredded cheese such as mozzarella or cheddar

References

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary guidelines for Americans, 2020–2025 (PDF) (9th ed.).
2. HealthyChildren.org. (2019, March 18). AAP Clinical Report Highlights Early Introduction of Peanut-based Foods to Prevent Allergies.
3. American Academy of Allergy, Asthma & Immunology. (2015). Primary prevention of allergic disease through nutritional interventions: Guidelines for healthcare professionals (PDF).
4. HealthyChildren.org. (2018, April 26). 10 tips for parents of picky eaters.
5. Abrams, S.A. (2017, May 22). Weighing in on fruit juice: AAP now says no juice before age 1. AAP News.
6. Centers for Disease Control and Prevention. (2023, December 5). When, what, and how to introduce solid foods.
7. HealthyChildren.org. (2022, June 2). Cow's milk alternatives: Parent FAQs.

January 2025

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