Important foods

Following.
There are also a bunch of baby snacks and baby cereal that have those things.
We recently gave him brown lentils which he liked. (Iron)
We often mix his food with cottage cheese or almond milk yogurt since it's a good source of calcium & protein.

https://solidstarts.com/

This website has tons of free resources that cover these exact questions! They’re on instagram as well. I’ve used the site or app almost every day since my baby started solids, it’s super helpful!

1. Spinach (add also a source of vit c like blended in strawberries or a squeeze of lemon for better absorption ), turkey, chicken, beef, peas, oatmeal etc
2. Yoghurt, Fish, beans, peas, quinoa, meats, eggs
3. Fortified products

Cottage cheese-great source of protein and calcium
Beans and lentils- great source of all three
Red meats/fish/eggs-great source for all three

For snacks we like fruit, sweet potato fries, yogurt, baked sweet potato chips, and mini wheat cereal (not the healthiest thing but my daughter freaking loves it and they are a good fiber source so we give in moderation), pretty much any veggie. You can almost never go wrong with any item that you find in the fresh produce section but it’s also common for kids to go through “beige” periods where they aren’t huge fans of things that are healthy and colorful. My daughter went through a few weeks of this, we chose the healthiest version of snacks we could, most stores will have a healthy organic snack section or section in the various aisles.