Best First Foods for Baby: What to Start With

Starting your baby on solid foods is an exciting milestone, but it comes with plenty of questions. What should you offer first? How should you prepare it? How do you know if your baby is ready? The choices can feel overwhelming when you are standing in the baby food aisle or scrolling through conflicting advice online.

The truth is, there is no single perfect first food. What matters most is that the food is nutritious, safe, and appropriate for your baby's developmental stage. This guide covers some of the most popular and nutritious options to consider.

Signs Your Baby Is Ready for Solids

Most babies are ready to start solids around 6 months of age. Before you begin, talk to your pediatrician and look for these readiness signs:

• Your baby can sit up with minimal support and hold their head steady
• They show interest in food (watching you eat, reaching for your plate)
• The tongue-thrust reflex has diminished (they no longer automatically push food out of their mouth)
• They can move food to the back of their mouth and swallow

Start with Iron-Rich Foods

Many pediatricians recommend starting with iron-rich foods because babies' iron stores from birth begin to deplete around 6 months. Good iron-rich first foods include:

• Iron-fortified infant cereal: Mix with breast milk or formula to a thin consistency. Rice cereal was traditionally the go-to, but oat cereal is also a popular choice.
• Pureed meat: Chicken, turkey, or beef pureed to a smooth consistency. These are excellent sources of heme iron, which is easily absorbed.
• Pureed lentils or beans: A good plant-based iron source. Cook until very soft and blend smooth.

Vegetables

Vegetables are a wonderful early food. Some parents like to introduce vegetables before fruits so that baby gets used to less sweet flavors first, though there is no strong evidence that the order matters. Popular first vegetables include:

• Sweet potato: Naturally sweet and smooth when pureed. Rich in vitamin A.
• Butternut squash: Mild flavor and creamy texture that most babies enjoy.
• Peas: High in protein and fiber. Puree and strain if needed to remove skins.
• Carrots: Cook until very soft and puree smooth. Babies tend to like the sweet taste.
• Green beans: A good source of vitamins. Puree well for younger babies.

Fruits

Fruits are naturally sweet, which makes them appealing to most babies. Great first fruit options include:

• Banana: No cooking needed. Mash with a fork until smooth. A great portable food.
• Avocado: Technically a fruit, avocado is packed with healthy fats and has a creamy texture that is easy for babies to eat.
• Pears: Gentle on the stomach and mildly sweet. Cook and puree, or offer very ripe pear mashed.
• Apples: Cook until soft (applesauce consistency) since raw apple is a choking hazard for babies.
• Peaches: Soft, ripe peaches can be mashed or pureed easily.

Proteins

Protein is important for your baby's growth. Beyond meat and legumes, other good protein sources for babies include:

• Eggs: Well-cooked scrambled eggs are soft and easy to eat. Eggs are also a common allergen, so introduce them thoughtfully.
• Plain yogurt: Full-fat plain yogurt is a good source of protein and calcium. Avoid varieties with added sugar.
• Tofu: Soft tofu can be mashed and offered as a finger food or mixed into purees.
• Fish: Well-cooked, flaked fish (bones removed) provides protein and omega-3 fatty acids.

Grains and Cereals

In addition to iron-fortified infant cereal, you can introduce other grains as your baby progresses:

• Oatmeal: Cook until very soft and blend to a smooth consistency for younger babies.
• Soft bread or toast strips: Good for babies practicing self-feeding.
• Pasta: Small, soft-cooked pasta shapes are easy for babies to pick up.

Foods to Avoid in the First Year

Some foods are not safe for babies under 12 months:

• Honey: Risk of botulism. Do not give honey to babies under 1 year.
• Cow's milk as a drink: Not appropriate as a main beverage before 12 months (dairy in food form like yogurt and cheese is fine).
• Choking hazards: Whole grapes, whole nuts, popcorn, raw hard vegetables, large chunks of meat, and sticky foods like marshmallows.
• Added salt and sugar: Babies' kidneys cannot handle excess salt, and added sugar offers no nutritional benefit.
• Unpasteurized foods: These carry a risk of harmful bacteria.

How to Start: Practical Tips

• Start with one new food at a time. Wait 2 to 3 days before introducing another to watch for any reactions.
• Begin with small amounts. A teaspoon or two is plenty for the first few tries. Your baby is learning, not trying to fill up on solids.
• Keep offering breast milk or formula. Solids are a complement to milk feeds during the first year, not a replacement.
• Do not force it. If your baby turns away or closes their mouth, they are done. Try again another day.
• Expect a mess. Exploring food with their hands (and face, and hair) is part of the learning process.

Tracking New Foods

Keeping a log of what foods your baby has tried, when you introduced them, and how they reacted is incredibly helpful. It makes it easy to share information with your pediatrician and helps you keep track of allergen introductions.

Remi lets you log new foods and feeding sessions with just your voice. Say "she tried sweet potato today" and it is recorded. Simple as that.