Introducing solid foods is one of the most exciting — and sometimes nerve-wracking — milestones in your baby’s first year. It’s a time of discovery, messy faces, and new flavors, but it also comes with plenty of questions: When should we start? What foods are best? How do I know if my baby is ready?
This guide will walk you through everything you need to know to begin solids with confidence, whether you choose traditional spoon-feeding, baby-led weaning, or a combination of both.
When to Start Introducing Solids
Most babies are ready to start solids around 6 months of age, though some may show signs of readiness a little earlier. The American Academy of Pediatrics (AAP) and World Health Organization (WHO) recommend exclusive breastfeeding or formula feeding until about 6 months, then gradually introducing complementary foods.
Signs your baby is ready:
- Can sit up with minimal support
- Good head and neck control
- Shows interest in food (watching you eat, reaching for food)
- Diminished tongue-thrust reflex (doesn’t push food out with the tongue)
- Opens mouth when offered a spoon or food
Starting too early can increase the risk of choking or digestive issues, while waiting too long may delay exposure to textures and flavors.
How to Start: First Feeding Basics
When you begin, start slow and simple. Your baby still gets most of their nutrition from breast milk or formula, so solids are about exploration, not full meals.
First feeding tips:
- Pick a calm, quiet time when your baby is alert and not too hungry
- Sit baby upright in a high chair or supported seat
- Begin with a small amount — 1 to 2 teaspoons is plenty
- Watch for reactions: smiles, curiosity, or pushing food away are all normal
- Let your baby play with the food — messy is part of the learning
Don’t worry if very little is swallowed in the beginning. Early feeding is all about building positive associations with food.
Best First Foods for Babies
Whether spoon-feeding or trying baby-led weaning, focus on nutrient-dense, easy-to-digest foods. Iron and zinc are especially important starting at 6 months, as breast milk no longer provides enough on its own.
Great first foods include:
- Single-grain iron-fortified baby cereals (like oats or rice)
- Mashed avocado — rich in healthy fats
- Steamed and mashed sweet potato or carrots
- Soft banana or ripe pear
- Plain full-fat yogurt (for babies over 6 months)
- Well-cooked, pureed meats like chicken, turkey, or beef
- Iron-rich beans or lentils, pureed or mashed
- Egg yolk, cooked and mashed (whole egg after 6 months is fine)
Introduce one new food every 2 to 3 days to watch for allergies or sensitivities.
How Often and How Much to Feed
Solid food should complement breast milk or formula, not replace it — at least not at first.
General feeding schedule:
- 6–8 months: 1–2 small meals per day
- 8–10 months: 2–3 meals + 1 snack
- 10–12 months: 3 meals + 1–2 snacks
Let your baby guide portion size. Start small and increase as interest and appetite grow.
Purees, Finger Foods, or Both?
You can choose purees, finger foods, or a combination depending on your baby’s readiness and your comfort level.
Spoon-fed purees:
- Easier to control portions and texture
- Ideal if your baby prefers gentle introduction
- Start with smooth textures and increase gradually
Finger foods (baby-led weaning):
- Encourage self-feeding and motor skill development
- Offer soft, easy-to-grip pieces like steamed vegetables, banana strips, or avocado slices
- Always supervise closely and avoid high-risk choking foods
Both approaches are valid — the goal is to help your baby learn to eat in a safe, enjoyable way.
Introducing Common Allergens
Current guidelines recommend introducing common allergens early and regularly, once your baby has tried a few basic foods and is handling solids well.
Top allergens to introduce:
- Peanuts (in safe forms like peanut butter thinned with water or breast milk)
- Eggs (fully cooked)
- Dairy (like yogurt or cheese — no cow’s milk as a drink before 1 year)
- Wheat
- Fish and shellfish
- Soy
- Tree nuts (in paste or powder form)
Allergy safety tips:
- Introduce one allergen at a time
- Offer during the day when you can observe your baby
- Watch for signs like rash, vomiting, swelling, or trouble breathing
- Contact your pediatrician with any concerns
If your baby is at high risk for allergies (family history, eczema), talk to your doctor before introducing allergens.
Foods to Avoid in the First Year
Some foods aren’t safe for babies under 12 months — due to choking risks, allergies, or digestion.
Avoid:
- Honey (risk of botulism)
- Cow’s milk as a drink (okay in small amounts in recipes)
- Added sugar and salt
- Whole nuts and popcorn (choking hazard)
- Unpasteurized dairy or juice
- Processed meats or packaged snacks
Keep baby’s meals natural, soft, and nutrient-focused.
Encouraging Healthy Eating Habits
Introducing solids isn’t just about what your baby eats — it’s also about how they learn to eat. Mealtimes are opportunities to develop lifelong attitudes toward food.
Promote positive mealtime experiences:
- Eat together as a family when possible
- Allow your baby to touch, explore, and self-feed
- Let hunger and fullness cues guide feeding
- Offer variety — change up colors, textures, and flavors
- Avoid distractions like TV or toys during meals
- Never force-feed — respect your baby’s pace and preferences
Feeding is about connection as much as nutrition.
Sample First Week of Solids
Here’s a simple plan for the first week of introducing solids:
Day 1–2: Iron-fortified baby cereal mixed with breast milk or formula
Day 3–4: Mashed avocado
Day 5–6: Steamed and mashed sweet potato
Day 7: Banana mash + previous foods rotated in
Adjust based on your baby’s reactions, interest, and schedule.
Common Challenges and How to Handle Them
Baby pushes food out:
- Normal tongue reflex in early weeks
- Keep offering and let baby explore
Baby makes a face or gags:
- Not necessarily dislike — new flavors take getting used to
- Gagging is a normal part of learning to eat solids
Baby refuses to eat:
- Don’t force — try again at another meal
- Stay calm, offer a variety of foods, and keep feeding pressure-free
Worried about choking:
- Offer safe textures and shapes
- Avoid high-risk foods
- Always supervise and sit baby upright
Trust the process — it takes time for babies to become confident eaters.
Final Thoughts
Introducing solids is the beginning of a beautiful food journey for your baby. Whether you start with purées, finger foods, or a mix of both, what matters most is creating a positive, responsive, and nourishing environment.
Go slow, follow your baby’s lead, and celebrate the little wins — every bite, every smile, every mess. You’re helping your child explore the world one taste at a time.
You’ve got this — and your baby is lucky to have your love guiding every spoon and snack.
