Rice cereal has long been the standby as a first food for babies. High in iron and unlikely to cause allergies, it mixes easily with breast milk or formula. So when pediatricians began suggesting that rice cereal could be skipped altogether, many moms were surprised.

It turns out that there are more nutrient-dense options available for babies starting solids, and that rice cereal can offer so-called empty calories. There are also rising concerns about levels of arsenic found in rice.

So here are some excellent options for babies:

Banana

The ultimate grab-and-go baby food, bananas need no cooking or container, and babies tend to love the sweetness and texture. It’s easy to mash a ripe banana with a fork, and then puree it with a bit of breast milk or formula. Soft chunks even make a good finger food for babies feeding themselves.

Sweet Potato

They aren’t only for Thanksgiving. Packed with nutrients like fiber, iron and Vitamin A, it can be baked, boiled or microwaved till soft, then the inner flesh can be pureed to the right consistency.

Avocado

These are loaded with omega-3 fatty acids that help in brain development, and the mild flavor and texture are appealing to babies. Look for one that is firm to the touch but that gives slightly. Underripe avocado can be too difficult to mash.

Unsweetened Applesauce

Yes, it is a baby food standby, but it’s far healthier if you choose a variety with no sugar or extra ingredients. Or you can peel a few apples of your own, cut into chunks and boil until soft enough to mash or puree. You can try pear sauce, too.

Finely Chopped or Pureed Meat

This sounds a bit odd as a first food, but a 2006 study in the Journal of Pediatric Gastroenterology and Nutrition found that it is actually excellent. Exclusively breast-fed infants can particularly benefit around 6 months or later. Ground or puree turkey, chicken or beef with water for younger infants, or shred it into small pieces for older babies.

Whole Grain Cereal

Remember, rice isn’t your only option. You may want to avoid wheat or mixed-grain cereals to start because of allergy concerns, but you can try a single grain cereal like oatmeal or barley. Mix the cereal with enough breast milk or formula to make it soupy in the beginning, then add less over time.