Baby’s First Foods: A Mom’s Guide to Introducing Solids

Introduction

Introducing solids is one of those huge “firsts” that every mom thinks about constantly — because it feels both exciting and intimidating at the same time. Your baby has survived off breast milk or formula alone since birth, so the idea of introducing real food can spark a million questions. When do I start? What foods are safe? How much do I give? What if they choke? What if they don’t like it? This guide is here to simplify the entire process and help you step into solids like a confident, well-prepared mama.

When is Baby Ready for Solids?

Most babies show readiness around 6 months old. Not every baby hits this milestone at the exact same day or week — so look for readiness signs more than a specific age.

Signs your baby is ready to try solids:

• They can sit well with support (or unassisted)

• They have good head and neck control

• They show interest in what YOU are eating

• They can open their mouth when food comes toward them

• They are no longer pushing everything out of their mouth with their tongue

If your baby isn’t checking all these boxes yet, wait. It is better to be a few weeks late than push solids too early.

What Should Baby’s First Foods Be?

We don’t need to start with cereal anymore like past generations were told. Babies can start with vegetables, fruits, iron-rich foods, and mashed meals that match what your family eats.

Some excellent first food options:

• Mashed avocado

• Mashed sweet potato

• Banana mash

• Steam + mash peas

• Oatmeal (baby oats)

• Well-cooked carrots mashed smooth

• Pureed apples or pears

• Scrambled eggs (fully cooked)

• Plain Greek yogurt (full fat)

• Shredded soft chicken or turkey (for older 6+ months babies)

• Iron-fortified baby cereal (optional but fine)

Keep ingredients simple. Avoid salt, sugar, honey, added seasonings, or processed foods at this age.

How to Offer the First Meal

Keep the first few feedings simple and low pressure. You are not feeding your baby to fill them up — you are feeding to introduce flavors, textures, smells, and skills.

Some moms choose purees and spoon feeding.

Some moms choose baby-led weaning — soft finger foods baby can grab and munch.

Some moms choose a combo of both — which is also perfectly fine.

The most important thing: make feeding pressure-free. If baby turns their head, pushes food away, or closes their mouth — stop. Try again later. Solids should always be a positive experience.

Feeding Schedule for the First Month of Solids

Start with one meal per day.

This might look like:

• Offer solids once a day (midday is easiest)

• Nurse or bottle feed like normal

• After baby eats a few tastes, nurse or bottle feed again until full

Later, as baby gets the hang of it, you can add a second “meal.”

Texture Progression

Start with smooth, mashed or very soft foods.

Move toward thicker textures around 7–8 months.

By 9 months, baby should be able to handle soft, small chunks and begin chewing more.

This progression helps with oral development, chewing skills, and food acceptance.

Common Questions Every Mom Asks

Q: How much should baby eat?
A few spoonfuls is enough at first. Your goal is NOT to replace formula or breast milk — it’s to practice.

Q: What foods do I avoid?
Skip honey (until age 1). Skip choking hazards like whole grapes, popcorn, nuts, hard chunks of raw carrots, sticky nut butters, etc.

Q: Do I need to feed vegetables first so they don’t like fruit too much?
No. Babies naturally prefer sweet flavors — that’s biological. Offer a variety, and your baby will learn to like many tastes.

Introducing Allergens Safely

Research now shows introducing allergens early may help reduce food allergy risk.

Top allergens include:

• eggs

• peanuts

• dairy

• wheat

• soy

• tree nuts

• fish/shellfish

Introduce one allergen at a time, in the morning, when you can observe baby. Start with a tiny portion and watch them for 2–3 hours. Once you know baby tolerates it, you can continue offering it weekly so it remains familiar.

If your baby has severe eczema or a family history of strong allergies, talk to your pediatrician before introducing allergens.

Serving Sizes and Expectations

Serving sizes are tiny at this age.

Examples:

• 1–3 teaspoons of mashed avocado

• 1–2 tablespoons of oatmeal

• A few tiny soft bites of steamed veggies

Your baby will still get most of their nutrition from breast milk or formula until 12 months old. Solids are practice before they become primary nutrition.

Setting the Mood for Feeding Success

Your baby senses your stress immediately. Make feeding a calm, curious, playful moment.

Tips to create positive mealtimes:

• Let baby explore food with their hands.

• Don’t wipe their face after every bite — let them be messy.

• Eat with them — babies copy you.

• Smile, use gentle excitement, and talk about flavors and colors.

Your baby’s experience matters more than the amount they eat.

Final Thought

Starting solids isn’t about doing it “perfectly.” It’s about introducing your little one to the world of food with patience, calm, and curiosity. Take your time. Go slow. Trust your gut. Your baby is wired to learn how to eat — you are not responsible for forcing it. You are there to guide, support, and model healthy behavior.

Soon, this new chapter will feel natural. And before long, you’ll be watching your tiny human happily munching on a plate of food because of the gentle, loving foundation you built.

You’ve got this, Mama.