You’ve decided to start solids, and suddenly there are so many questions. What foods should you begin with? Should you try purees or finger foods? And how do you make sure your baby is getting the nutrition they need?
It’s easy to feel a little unsure during this stage, but it doesn’t have to feel overwhelming. Whether you’re starting with purees, finger foods, or a combination, the focus is on variety, consistency, and helping your baby build comfort with new experiences at the table.
Best first foods for your baby
When your baby is starting solids, it’s not about finding the perfect food, it’s about offering safe, nutrient-rich options that support development and help them explore. Iron-rich foods are especially important at this stage, particularly for breastfed babies. Think of iron as a top priority, and then build variety from there.
Here are some great options to begin with, depending on your feeding approach:
If you’re starting with purees:
These are gentle on their tummies, packed with nutrients, and easy to mash or blend smooth.
- Banana
- Avocado
- Steamed sweet potato
- Steamed pear
- Lentils (soft-cooked)
- Oatmeal (iron-fortified baby oats)
- Scrambled eggs
- Pain whole milk yogurt
- Peanut butter mixed into purees
If you’re starting with baby-led weaning:
The key is to offer soft foods in pieces about the size of your pinky finger, easy to grasp and soft enough to squish between your fingers.
- Steamed carrot sticks
- Ripe avocado spears
- Banana spears (with a bit of peel for grip)
- Scrambled egg strips
- Steamed broccoli or green beans
- Roasted sweet potato wedges
- Toast strips
- Cooked pasta (like penne or fusilli)
- Peeled and steamed pear or apple slices
- Shredded chicken or flaked fish (like salmon)
Still looking for more examples? Watch this PedsDocTalk YouTube video on Baby’s First Foods to get even more ideas for what (and how) to serve.
Common questions about starting solids
What about allergenic foods?
They should be introduced early and often! Foods like peanut, egg, dairy, and fish can (and should) be introduced once your baby is developmentally ready. Early introduction can actually prevent the risk of food allergies. Not sure how to start? This PedsDocTalk YouTube video walks you through it step-by-step.
Should I start with rice cereal?
It’s fine to offer, but it’s not the powerhouse some make it out to be. While it’s traditionally marketed as a “first food,” it’s not the best source of iron and doesn’t offer much variety.
How long should I stay at purees before moving forward?
Once your baby can sit with good head control, shows interest in food, and is swallowing purees well (without repetitive gagging), it’s time to start advancing textures. Responsive feeding is key here. If your baby is ready for more, you don’t need to wait. Just aim to move forward by 9 months at the latest to reduce the risk of texture aversion later on.
What textures are considered choking risks?
These are the main ones to avoid during the first year; however, this list is not all-inclusive.
- Hard, raw fruits and veggies (raw apple, raw carrots)
- Whole grapes or cherry tomatoes (not sliced)
- Globes of nut butter
- Chunks of meat or cheese that aren’t soft
- Round foods not cut (hot dogs, whole berries)
- Sticky foods like marshmallows or chewing gum
Always serve food in a form your baby can handle, soft, well-cooked, and cut appropriately for their stage.
What does a typical day of meals look like? How often should I be feeding solids?
It doesn’t have to be complicated. When you’re first starting, just one meal a day is plenty. That might be lunch or breakfast, whatever works best for your routine. I usually suggest offering solids about 30 to 45 minutes after a milk feed, when your baby is calm, not starving and not completely full.
As your baby becomes more interested in food and shows no signs of discomfort, you can gradually move to two meals, and by around 10 months, most babies are doing two to three meals a day. Let their cues (and your bandwidth) guide the pace.
Want more feeding ideas, sample schedules, and examples? Watch the PedsDocTalk YouTube video or check out the Intro to Solid Foods Workshop for step-by-step support.
Pediatrician-Mom tips for starting solids
Let’s get real with some honest, sanity-saving truths:
- Babies do not need elaborate meals. You’re not auditioning for Top Chef: Baby Edition. Simple is more than enough.
- Food waste and mess will happen. That half-squished avocado on the floor? Part of the process. Start small, offer a little at a time, and build as needed. A big tray of options can overwhelm both you and your baby. Try not to wipe their mouth after every bite. Sensory exploration is part of learning.
- Repetition is your friend. It can take 15 (or more) tries before a baby warms up to one food. One side-eye to broccoli doesn’t mean it’s a lost cause.
- Gagging is not failing, it’s learning. It’s a protective reflex, and it’s common when starting solids. Stay calm, model calm, and let your baby work through it.
- Mealtime is about more than calories. It’s about connection, exploration, and skill-building. Sit back, eat with them, and let them play with their food. Mealtime is also about language. Narrate what you’re doing to build communication skills right alongside feeding skills.
- You don’t need a separate baby menu. Whenever possible, give your baby what you’re eating. Just adjust the texture and shape as needed. And if you’re eating something that can’t be modified, have a simple backup ready.
- Don’t stress over one skipped meal. Babies have off days. The goal is steady exposure, not perfect intake every time. Keep offering, stay relaxed, and trust the long game.
Final thoughts
Starting solids doesn’t have to be overly complicated. Whether you’re offering mashed banana or avocado spears, what matters most is consistency, variety, and creating a positive experience around food.
Your baby is learning with every squish, smear, and taste. And you’re building something meaningful, not just meals…but connection, curiosity, and trust.
Try to keep a steady mindset. This stage is about learning, discovery, and exposure, not doing everything perfectly. Some days, they’ll love everything. Other days, they’ll throw it on the floor. If food ends up in their hair, or on the dog, more than in their mouth, that’s part of the process.
Want more support? Watch the full PedsDocTalk YouTube video on Baby’s First Foods. It covers even more examples of what to serve, how to safely prepare foods, and which common myths you can confidently let go of.
Watch the PedsDocTalk YouTube Video HERE!
