For new mothers, starting solid foods is an exciting yet often daunting milestone. This guide aims to demystify the process, providing a clear, step-by-step approach rooted in global guidelines. This journey is about discovery, not perfection, as your baby explores new tastes and textures beyond milk.

This comprehensive guide will help you navigate the transition, offering practical advice to confidently embark on this delicious adventure with your little one.

When to Start: The Readiness Cues (Not Just Age)

Global health organisations recommend starting solid foods at 6 months. This is when babies are typically developmentally ready, with more mature digestive systems and necessary motor skills.

Key readiness signs to look for, beyond age, include:

• Sitting up well, unaided, with a steady head.
• Coordinating eyes, hands, and mouth to pick up and put food in their mouth.
• Swallowing food without pushing it straight out with their tongue.
• Showing interest in food by watching you eat or reaching for food.

While you might hear about babies’ first foods at 4-6 months, global health guidance strongly advises waiting until around 6 months. Earlier introduction can increase allergy risk and may not be beneficial if the baby’s digestive system isn’t ready. Breast milk or formula provides all necessary nutrients until this point.

Getting Started: The First Steps

Once your baby shows readiness, create a positive feeding experience:

Choose the Right Time

When your baby is alert, happy, and not overly tired or hungry. Mid-morning or lunchtime, after a milk feed, often works well.

Create a Positive Environment

Use a highchair, minimise distractions (no TV/phones), and focus on interaction.

Initial Consistency

For what foods to introduce to the baby first, you have two main approaches:

• Purees: Start with very smooth, single-ingredient purees, thinned with milk or cooled, boiled water.
• Baby-Led Weaning (BLW): Offer soft, appropriately sized finger foods for self-feeding.

Begin with tiny amounts (1-2 teaspoons) once a day. At this stage, it’s about exploration, with milk remaining their primary nutrition source.

First Foods: What to Introduce and How

Offer a variety of single foods first to identify any reactions.

Iron-Rich Foods First: Around 6 months, a baby’s iron stores deplete, making iron-rich foods a priority.

• Iron-fortified baby rice or cereal: Mixed with milk.
• Pureed meat: Well-cooked chicken, beef, or lamb.
• Lentils and beans: Cooked and mashed/pureed.
• Tofu: Mashed or baby-friendly sticks.

Vegetables: Introduce a wide variety of single, savoury vegetables after or alongside iron-rich foods.

• Examples: Pureed or soft pieces of carrot, broccoli, sweet potato, parsnip, courgette, or butternut squash.
• Method: Offer one new vegetable for 2-3 days to monitor for sensitivities.

Fruits: Introduce fruits once vegetables are accepted.

• Examples: Pureed or soft pieces of steamed apple, pear, mashed banana, mashed avocado, or melon.
• Method: Introduce one new fruit at a time.

Introducing Allergens: UK guidance recommends introducing common allergens (peanut, egg, dairy, fish, wheat) from around 6 months as part of the normal diet, not delaying.

• Method: Introduce one allergen at a time, in a small amount, at home. Monitor for reactions (hives, swelling, vomiting, diarrhoea, breathing difficulties) for a few days before introducing another. If no reaction, continue regular exposure.

Texture Progression: Gradually increase food textures as your baby’s chewing and swallowing skills develop.

• 6 months: Smooth purees or soft finger foods.
• 7-9 months: Mashed, lumpy, thicker purees, and soft finger foods. Encourage chewing.
• 10-12 months: Chopped foods, small pieces of family meals, wider textures.

Baby-Led Weaning vs. Purees: Choosing Your Path

Both puree (spoon-feeding) and Baby-Led Weaning (BLW) are valid. Many parents opt for a hybrid approach.

• Puree Approach: Spoon-feeding smooth purees, gradually increasing texture. Less messy initially.
• Baby-Led Weaning (BLW): Baby self-feeds appropriately sized soft foods from the start. Encourages self-regulation and fine motor skills but can be messier.
• Hybrid Approach: Combines both, offering a broad range of experiences.
• Safety First: Always supervise your baby closely during mealtimes. Ensure they sit upright. Understand the difference between gagging (noisy, food comes forward) and choking (silent, unable to breathe/cough).

Foods to Avoid (and Be Cautious With)

Certain foods should be avoided or introduced with caution:

• Honey (under 1 year): Risk of infant botulism.
• Whole Nuts and Large Chunks of Food: Choking hazards (e.g., whole grapes, cherry tomatoes, large meat pieces, hard sweets, popcorn). Always cut food into small pieces.
• Salt: Babies’ kidneys can’t process much. Avoid adding salt and high-salt processed foods.
• Sugar and Artificial Sweeteners: No added sugar or sweeteners; they encourage sweet preferences.
• Cow’s Milk as a Main Drink (under 1 year): Use in cooking is fine, but not as a main drink until after 12 months.
• Saturated Fats: Limit high-fat processed foods.
• Rice Drinks (under 5 years): Avoid as a main milk alternative due to arsenic levels.
• Shark, Marlin, and Swordfish: Avoid due to mercury.
• Raw or Undercooked Eggs: Avoid due to the possible presence of salmonella.
• Unpasteurised Foods: Avoid due to bacterial contamination.

Hydration: What to Offer

Breast milk or formula remains the primary hydration. Offer small sips of cooled, boiled water with meals. Avoid fruit juice.

Common Challenges and Troubleshooting

Here are a few expected challenges and methods to tackle them.

• Refusal to Eat: Don’t force. Try again later. Persistence is key.
• Mess: Embrace it as part of exploration.
• Gagging vs. Choking: Know the difference; ensure safe food preparation.
• Constipation: Introduce fibre-rich foods and water.
• Food Allergies/Intolerances: Watch for reactions; consult GP if concerned.

Beyond the First Few Weeks: Building a Varied Diet

Gradually increase variety and quantity. By 7-9 months, aim for 2-3 meals; by 10-12 months, 3 meals with 1-2 snacks.

• Introduce Combinations: Mix different food groups.
• Family Meals: Adapt family meals (no added salt/sugar).
• Continued Milk Intake: Breast milk or formula is important until at least 12 months.

Sources:

• https://www.nhs.uk/baby/weaning-and-feeding/babys-first-solid-foods/
• https://www.nhs.uk/start-for-life/baby/weaning/what-to-feed-your-baby/from-around-6-months/
• https://www.nutrition.org.uk/nutrition-for/baby/introducing-solid-foods-to-your-baby/
• https://laleche.org.uk/starting-solid-food/
• https://www.bliss.org.uk/parents/about-your-baby/feeding/weaning-your-premature-baby/introducing-textured-foods