Starting Solid Foods: A Complete Guide for Your Baby

Watching your baby take their first bites of real food is one of those milestone moments that somehow feels both exciting and slightly terrifying. When is the right time? What foods should you start with? What if they choke? Take a breath—this guide will walk you through everything you need to know about introducing solids safely and joyfully.

When to Start: Signs of Readiness

The American Academy of Pediatrics recommends starting solid foods around 6 months of age—but the calendar isn't as important as your baby's developmental readiness. AAP

Signs your baby is ready for solids:

• Can sit up with minimal support and hold their head steady
• Has lost the tongue-thrust reflex (doesn't automatically push food out with tongue)
• Shows interest in food—watching you eat, reaching for your plate
• Can bring objects to their mouth
• Opens mouth when food approaches
• Has doubled their birth weight (typically by 4-6 months)

Signs your baby is NOT ready:

• Pushes food out with tongue consistently
• Can't sit upright with support
• Shows no interest in food
• Turns head away when offered food

Most babies are ready between 4-6 months, but closer to 6 months is ideal. Starting too early (before 4 months) is associated with increased risk of obesity and allergies. AAP

First Foods: What to Start With

There's no single "right" first food. Traditional rice cereal has fallen out of favor—you have many good options: AAP

Great first foods:

• Iron-fortified infant cereal (oatmeal, barley, or multi-grain)
• Pureed vegetables (sweet potato, squash, peas, green beans)
• Pureed fruits (banana, avocado, pear, apple)
• Pureed meats (chicken, turkey, beef—excellent iron source)

Why iron matters:
By 6 months, your baby's iron stores from birth are depleting. Breast milk is low in iron, so iron-rich foods become essential. Iron-fortified cereals and pureed meats are excellent choices. AAP

The "vegetables first" myth:
You may have heard to introduce vegetables before fruits so your baby won't develop a sweet tooth. Research doesn't support this—babies are born preferring sweet tastes (breast milk is sweet!). Introduce a variety of foods in any order you like.

How to Introduce Solids

The mechanics of starting solids are simpler than you might think:

Getting started:
1. Choose a time when baby is alert and slightly hungry (not starving)
2. Sit baby upright in a high chair or supportive seat
3. Start with just 1-2 teaspoons of a single-ingredient food
4. Use a small, soft-tipped spoon
5. Let baby set the pace—never force food

The first few "meals":

• Expect more food on the face, hands, and floor than in the mouth
• This is exploration and learning, not nutrition yet
• Breast milk or formula remains the primary nutrition source
• One "meal" of solids per day is plenty at first

Progression over time:

• Weeks 1-2: 1-2 tablespoons of single foods, once daily
• Weeks 3-4: Gradually increase to 2-4 tablespoons, 1-2 times daily
• By 8-9 months: Three "meals" plus breast milk/formula
• By 12 months: Family meals with modifications for texture and safety

Introducing Allergens: What We Know Now

The approach to allergens has changed dramatically. We now know that early introduction of common allergens may actually prevent allergies. AAP

Current recommendations:

• Introduce peanut products, eggs, and other allergens around 6 months (after baby has tolerated a few other foods)
• Don't delay allergenic foods—early exposure is protective
• Introduce one new allergen at a time, waiting 2-3 days between new foods to watch for reactions

High-risk babies (with eczema or egg allergy):

• Talk to your pediatrician before introducing peanuts
• May benefit from earlier introduction (4-6 months) under medical guidance
• Allergy testing may be recommended first

Common allergens to introduce:

• Peanuts (as peanut butter thinned with breast milk or puree—never whole peanuts)
• Eggs (well-cooked)
• Dairy (yogurt, cheese)
• Wheat
• Soy
• Tree nuts (as nut butters)
• Fish and shellfish
• Sesame

Foods to Avoid in the First Year

While most foods are fair game, some should wait: AAP

Never give to babies under 12 months:

• Honey (risk of infant botulism)
• Cow's milk as a main drink (can replace formula/breast milk after 12 months)
• Unpasteurized foods
• Added salt or sugar
• Whole nuts, popcorn, hard candy (choking hazards)
• Hot dogs, whole grapes, chunks of meat (choking hazards—must be cut appropriately)

Use caution with:

• Juice (limit to 4 oz/day after 6 months if at all; whole fruit is better)
• High-mercury fish (avoid shark, swordfish, king mackerel, tilefish)
• Processed foods high in sodium

Textures: Progressing Safely

Texture progression matters for oral motor development: AAP

6 months: Thin, smooth purees (consistency of yogurt)
7-8 months: Thicker purees with soft lumps
8-9 months: Mashed and finely chopped foods, soft finger foods
10-12 months: Chopped table foods, more complex textures

Signs baby is ready for more texture:

• Moves food from front to back of mouth
• Beginning to use gums to mash food
• Developing pincer grasp (thumb and finger)
• Interest in self-feeding

Don't stay on purees too long—babies who don't experience texture by 9-10 months may have more difficulty accepting varied textures later.

Choking vs. Gagging: Know the Difference

This distinction is crucial for your peace of mind:

Gagging (normal and protective):

• Noisy—coughing, sputtering sounds
• Face may turn red
• Eyes may water
• Baby can breathe and make sounds
• Usually self-resolves
• Actually helps baby learn to manage food

Choking (emergency):

• Silent or very faint sounds
• Cannot cry or cough effectively
• Face/lips turning blue
• Looks panicked
• Cannot breathe

If baby is gagging: Stay calm. Let them work it out. Don't sweep your finger in their mouth (can push food deeper).

If baby is choking: Call 911 and perform infant CPR/choking rescue. Take an infant CPR class before starting solids.

Making Your Own Baby Food

You don't need expensive pouches or jarred food (though they're fine for convenience):

Basic method:
1. Steam, roast, or boil fruits and vegetables until very soft
2. Puree in a blender or food processor with breast milk, formula, or water
3. Thin to appropriate consistency
4. Store in ice cube trays for easy portioning
5. Freeze up to 3 months; refrigerate up to 3 days

Time-saving tips:

• Make batches on weekends
• Use what you're already cooking (set aside baby's portion before adding salt)
• Many "adult" foods can be mashed: ripe banana, avocado, baked sweet potato

Common Concerns

"My baby won't eat anything!"
It can take 10-15 exposures to a food before a baby accepts it. Keep offering without pressure. Some babies take longer to warm up to solids.

"My baby only wants purees."
Gradually increase texture. Try mashing instead of pureeing, or offer soft finger foods alongside purees.

"Should I give water with meals?"
A few sips of water in an open cup is fine at meals for practice. Breast milk/formula should remain the main fluid until 12 months. AAP

"My baby isn't interested in food at all."
If baby is meeting developmental milestones and healthy, this can be normal. Keep offering without pressure. If no interest by 8-9 months, check with your pediatrician.

Signs to Watch For

Contact your pediatrician if you notice: AAP

• Consistent refusal of all solid foods past 8 months
• Gagging or vomiting with every feeding
• Signs of allergic reaction (hives, swelling, vomiting, difficulty breathing)
• No progress in texture acceptance
• Significant weight concerns
• Blood in stool after introducing new foods

The Bottom Line

Starting solids is a journey of exploration—for both you and your baby. There's no perfect way to do it. Offer variety, follow your baby's cues, and try to enjoy the mess. These early experiences with food shape your child's relationship with eating for years to come.

Most importantly: breast milk or formula remains the primary nutrition source until 12 months. Solid foods are practice and exploration, supplementing—not replacing—milk feedings.

Clara is here if you have questions about your baby's specific situation or want to troubleshoot feeding challenges.