Your baby is 6 months old (can you believe how the time flies?!) and you’ve got the green light from your pediatrician to start introducing solid foods. On top of deciding how you want to offer those first bites (baby-led weaning, purees, or a combination of the two), you’re also left wondering which foods to give your baby. With so much information (and misinformation!), it’s easy to feel overwhelmed and not know where to start.
The goal is for babies to eat 3 solid meals per day by age one, and achieving this requires gradually building up their skills and exposure to these foods.
While most foods are fair game, some are better than others, and a few should be avoided entirely for your baby’s safety. As a dietitian and mom of three, these are what I consider to be the best and worst foods for starting solids with your baby. Let’s dive into the details so you can confidently feed your infant and enjoy the wild (and messy!) journey ahead.
The best foods for starting solids
Babies can try most things as long as they are modified for texture, shape, and size to avoid any potential choking hazards. But for optimal nutrition, there are specific foods that are especially important for healthy growth and development. Keep in mind that at this stage, babies are still getting the majority of their nutrition from breast milk and/or formula, but they still need food for additional nutrients and skill development, like learning how to self-feed. The idea that “food before one is just for fun” is a misconception because solid food does start to matter at this age.
Bright, colorful produce
Fruits and vegetables are some of the best first foods since they offer a wide range of vitamins, minerals, fiber, and antioxidants. The produce aisle offers so many different colors and textures that can make mealtime exciting and capture a baby’s attention. Plus, the variety of flavors – from sweet and tart to earthy and bitter–can expose infants to lots of different tastes. Just be sure you’re preparing them in an age-appropriate way. Here are some examples:
- Strawberries
- Butternut squash
- Banana
- Broccoli
- Blueberries
- Blackberries
- Dragon Fruit
- Cauliflower
Iron-rich foods
When babies reach 6 months, their iron needs jump to 11 mg per day. Iron supports healthy neurological development and helps red blood cells carry oxygen throughout the body. 11 mg is a large number, and can seem impossible to meet, especially since babies eat small amounts of food. Instead of stressing about numbers (no need to carry around a food diary!), focus on serving iron-rich foods 1 to 2 times per day. Some examples include:
- Beef
- Chicken
- Fish
- Eggs
- Beans
- Lentils
- Tofu
- Peas
- Iron-fortified cereals
You’re going to love this fun new phase with your baby, from the squished-up little faces they make when they try a new flavor to the satisfaction you get seeing them gobble up something you love. If you’re ever unsure of anything when it comes to starting solids, check in with your pediatrician.
