Top 10 First Foods For Baby When Starting Solids

The time has come to begin solid foods with your baby! Right about now you may be learning the methods to introduce solids foods like baby-led weaning (BLW) or researching the best baby-led weaning supplies. I’m here to help you plan those first foods for baby-led weaning and feel confident your baby is getting the nutrients they need! Let’s take a look at which foods are good first foods and what common first food to avoid during your baby’s first year and beyond.

Why rice cereal is not a good first food

In the past, rice cereal has been widely recommended as a first food when starting solids. This was due to rice cereal being bland, “easily digestible”, and not a top allergen food. However, due to new research, the American Academy of Pediatrics now recommends that babies SHOULD be offered the top 9 allergen foods early and often to reduce the risk of developing food allergies.

There are multiple reasons feeding experts no longer recommend rice cereal. A few reasons are due to its lack of nutrients and risk of arsenic poisoning which can lead to lower IQ and other negative effects. In addition, instead of bland rice cereal, offering a variety of flavors and textures increases the likelihood your baby will enjoy a large variety of foods later in life, reducing picky eating.

What nutrients does my baby need?

Once your baby is showing signs of readiness to start solid foods, there are three main nutrients we want to focus on. According to the Baby-Led Introduction to SolidS (BLISS) study published in 2015 in BMC Pediatrics, these nutrients are iron, vitamin C, and fat.

Breast milk and/or formula will continue to be your baby’s main source of nutrition until 1 year of age to ensure all your baby’s nutrient needs are met. Breast milk is naturally low in iron. Full-term babies have enough iron stores at birth to last about six months. This is one of the reasons it is recommended to start solid foods around 6 months of age.

Since your baby’s iron stores are decreasing, foods high in iron should be a priority. Vitamin C increases the absorption of iron from plant foods. Foods high in vitamin C, like fruit and vegetables, should be served with iron foods. Finally, energy-rich foods that are high in calories and/or carbohydrates and contribute a feeling of fullness should also be offered often. Foods high in fat are important for healthy brain development.

Top 10 first foods for baby led weaning

These 10 first foods are meant to be examples of foods that work great for those early days of baby-led weaning. However, almost any food can be modified for your baby to safely enjoy at 6 months. Solid Starts has an awesome app and website with visuals and guidelines on safely serving foods to your baby.

Keep in mind these foods should be the appropriate texture and shape when serving to your baby. In general, foods should be easily squished between your thumb and forefinger. Foods should be the shape of two adult fingers together if your baby has a palmar grasp (6-9 months) or the size of a chickpea if your baby has a pincer grasp. The top 9 allergen foods should be introduced to baby one at a time and monitored for an allergic reaction in the hours after.

Top first foods for your 6 month old (iron)

Iron is the most common micronutrient deficiency in children worldwide partly because of their rapid growth rates and hence, the increased need for iron. Iron has a role in brain development and forms hemoglobin, which carries oxygen to all parts of the body.

The iron stores of a full-term baby plus the iron in breast milk are enough to keep hemoglobin within normal ranges for the first six months of life. However, around six months these iron stores become depleted. This is one reason why the CDC and AAP recommends starting solid foods around 6 months and when the other signs of readiness are present.

There are two forms of iron, heme iron and non-heme iron. Heme iron is found in animal sources and is more easily absorbed by the body (15-35% of heme iron is absorbed) compared to non-heme iron which is found in plants.

It is important to provide iron-rich foods at most meals for baby, and cook with a cast iron skillet or use the Lucky Iron Fish that easily adds iron to water and other low-iron foods. Cooking garlic with iron-rich foods also enhances iron absorption.

1. Meat

Meat is one of the best sources of iron. The iron in meat is better absorbed than iron from plant sources.

Meat can be served to your 6 month old baby in the form of strips of steak or porkchops about the size of two adult fingers held together. Chicken drumsticks with the skin and any loose cartilage, pin bones, and fat removed also works well. It also makes for an awesome photo to show off your baby’s eating skills to your friends and family! These shapes allow your 6 month old to easily grasp the meat. At this age, your baby won’t consume much of the meat but will suck out the iron-rich juices.

2. Mashed or Pureed Beans

Beans (black, kidney, white, chili, etc.) are an excellent source of iron, are affordable, easy to make, and are the perfect soft texture for babies. Black beans, kidney beans, white beans, and most other beans work well for your baby’s first foods.

To serve, use either unsalted canned beans or cook beans until soft. Spoon about 1-2 tablespoons onto your baby’s dish and mash each bean. Beans that are not mashed are a choking risk.

You can also puree cooked beans and serve in a bowl so your baby can eat with their hands, or preload a baby spoon and hand it to your baby.

3. Iron-Fortified Cereal

Although rice cereal is not recommended, there are iron-fortified cereals that are still great choices for your baby. There is Earth’s Best Baby Oatmeal, Gerber’s Baby Oatmeal, Else Nutrition Super Cereal, and other alternatives to rice cereal you can read about in the post 5 Reasons Rice Cereal is Not Recommended for Babies.

To serve, make the recommended amount of cereal with breastmilk/formula, another milk of your choosing or water. Place in a bowl for your baby to eat with their hands or pre load a baby spoon and hand to them.

Top first foods for your 6 month old (vitamin C)

Vitamin C containing foods are important for baby because it increases absorption of non-heme iron. Serve a fruit or vegetable with meals or season iron-containing foods with citrus to increase iron absorption.

4. Banana

Bananas are packed full of energizing carbohydrates, vitamin C, potassium, folate, vitamin B6, and many others. There are many options for serving. You can give one half of a whole, peeled banana or cut the banana in half and split lengthwise into thirds. You may also mash the banana, preload a spoon and hand the spoon to your baby.

5. Mango

Mangos are full of vitamin C, perfect for helping absorb iron from plants! They are also loaded with beta-carotene which our bodies convert to vitamin A and use to develop healthy eyes and immune system.

To serve, cut off most of the flesh around the pit and serve the pit. It’s the perfect size and shape for your baby to grip. It will be slippery so having a splat mat on the floor may help so your baby can try again if they drop the pit. You can also cut the mango into wedges and roll in flax seeds, chia seeds, or hemp hearts for extra grip and nutrition.

6. Sweet Potato

Orange sweet potatoes, like mangos are high in beta-carotene, vitamin C, and fiber. To serve to your 6 month old, cut the sweet potato into wedges the size of two adult fingers, coat with olive oil, season with herbs and spices, and roast until soft. You can also mash the sweet potato and serve on a preloaded spoon.

7. Broccoli

Broccoli contains many nutrients important for babies including vitamin B6 and folate. These are needed for growth and brain development. Broccoli is also full of fiber, helping with healthy digestion. Additionally, broccoli contains phytochemicals, which may inhibit the development of many types of cancer.

To serve, steam a large floret until soft. You can also cut off the tough outer layers of the broccoli stalk, steam the inner stalk until soft, and serve. You may season with your choice of unsalted seasonings.

Top first foods for your 6 month old (energy-dense foods)

Babies are growing fast and furious and need energy-dense foods! They have tiny tummies so every bite of food counts and we want those bites to be nutritious! Energy-dense foods are high in fat and/or carbohydrates, which are easily converted into glucose (the body’s preferred source of fuel). Examples of these foods are full-fat plain yogurt, cream cheese, pancakes and waffles, potatoes, avocado, and fortified infant cereal.

8. Avocado

Avocados are packed with nutrients including healthy brain-building fats and fiber to support healthy digestion. Among the other important nutrients in avocado are zinc and vitamin E to support immunity and B-vitamins to aid growth. Avocados are ripe, soft, and ready to eat when they are browning and are slightly soft when squeezed with light pressure.

Tip: Avocados continue to ripen when sitting out at room temperature. Once avocados are ripe you can place them in the fridge to make them last longer.

To serve to your baby, cut the avocado lengthwise around the pit, twist each half and pull to separate. You can serve one half of an avocado by popping out the pit and discarding, and then scoop the flesh out of the skin. You can also cut one half of the avocado in wedges to serve.

Roll wedges of avocado in flax seeds, chia seeds, or hemp hearts to help your baby grasp the fruit.

9. Egg

Eggs are also packed with brain building nutrients! Eggs contain all essential amino acids (needed for growing cells), omega-3 fatty acids and other essential fats, B vitamins, folate, zinc, selenium, iodine, and some iron.

Possibly the most amazing nutrient in eggs is choline! Choline is needed for brain and nervous system development and eggs are one of the best sources. Pregnant and breastfeeding mamas, make sure you’re eating eggs to transfer that precious choline to your baby or take a choline supplement. The choline is concentrated in the yolk so don’t skip the yolks!

To serve eggs, be sure to fully cook all parts of the egg to 160 degrees F to prevent Salmonella poisoning. The easiest way to introduce eggs to babies just starting solids is to cook an omelet and cut into strips the size of two adult fingers.

Be aware that eggs are one of the top 9 allergens and should be introduced without any other allergens. Read this post on How to Reduce Food Allergies in Babies When Starting Solids for more info on introducing allergens.

10. Full-fat, plain yogurt

Dairy products like yogurt, cream cheese, sour cream, and other low-sodium dairy products can be given to babies at 6 months. Avoid giving your baby milk to drink until 12 months so it does not replace breastmilk/formula and because babies cannot tolerate cow’s milk in large amounts.

Choose a full-fat, plain yogurt for babies. Yogurt is full of calcium for bone health, vitamin A for eye, skin, and immunity, B-vitamins for growth and energy, zinc for immunity, potassium for muscle functioning, and probiotics for gut health.

Dairy is another top allergen like eggs. Refer to the post on introducing allergens above.

To serve, let your baby scoop up with their hands or preload on a spoon. You can also spread yogurt on pancakes and waffles. I love adding nutritious mix-ins like chia seeds, flax seeds, and/or fruit purees or mashed raspberries.

For more first food inspiration and guidance check out Solid Starts’ First Foods app and website.

Are you just starting solids with your baby? Check out the free starting solids plan which includes everything I’m using with my baby including her meal plan, grocery list, and products as she is baby-led weaning. Looking for awesome baby-led weaning supplies? I have it all laid out for you in this baby-led weaning supply guide.

References

Daniels, L., Heath, AL.M., Williams, S.M. et al. Baby-Led Introduction to SolidS (BLISS) study: a randomised controlled trial of a baby-led approach to complementary feeding. BMC Pediatr 15, 179 (2015). https://doi.org/10.1186/s12887-015-0491-8

Rapley G, Murkett T. Baby-Led Weaning, Completely Updated and Expanded Tenth Anniversary Edition: The Essential Guide―How to Introduce Solid Foods and Help Your Baby to Grow Up a Happy and Confident Eater. 10th ed. New York, NY: The Experiment, LLC; 2019.

Greer, F. R., Sicherer, S. H., Burks, A. W. et al. The Effects of Early Nutritional Interventions on the Development of Atopic Disease in Infants and Children: The Role of Maternal Dietary Restriction, Breastfeeding, Hydrolyzed Formulas, and Timing of Introduction of Allergenic Complementary Foods. American Academy of Pediatrics 143, 4 (2019). https://doi.org/10.1542/peds.2019-0281

Perkin MR, Logan K, Tseng A, Raji B, Ayis S, Peacock J, Brough H, Marrs T, Radulovic S, Craven J, Flohr C, Lack G; EAT Study Team. (2016). Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants. New England Journal of Medicine, 374(18):1733-43. DOI: 10.1056/NEJMoa1514210. Retrieved July 6, 2021.

Fleischer DM, Chan ES, Venter C, et al. (2021). A Consensus Approach to the Primary Prevention of Food Allergy Through Nutrition: Guidance from the American Academy of Allergy, Asthma, and Immunology; American College of Allergy, Asthma, and Immunology; and the Canadian Society for Allergy and Clinical Immunology. J Allergy Clin Immunol Pract. 9(1):22-43.e4. doi:10.1016/j.jaip.2020.11.002. Retrieved May 20, 2022