Starting solid foods is one of the most exciting (and messy!) milestones of your baby's first year. Here's everything you need to know to make the transition safe, healthy, and fun.
When to Start
Most babies are ready for solids around 6 months of age. Look for these signs of readiness:
- Can sit upright with minimal support
- Has good head and neck control
- Shows interest in food (watching you eat, reaching for food)
- Has lost the tongue-thrust reflex (doesn't push food out with tongue)
- Can bring objects to mouth
- Seems unsatisfied with milk alone
Important: The American Academy of Pediatrics recommends exclusive breastfeeding for the first 6 months. Starting solids before 4 months increases the risk of choking and allergies.
Best First Foods
There's no one "right" first food. Good options include:
Single-ingredient purees:
- Sweet potato
- Avocado
- Banana
- Peas
- Butternut squash
Iron-rich foods (especially important for breastfed babies):
- Iron-fortified infant cereal
- Pureed meats (chicken, beef, turkey)
- Lentils and beans
Baby-led weaning option: soft, finger-shaped foods your baby can pick up:
- Steamed broccoli florets
- Ripe avocado strips
- Soft-cooked sweet potato sticks
- Banana spears (roll in crushed cereal to reduce slipperiness)
How to Introduce New Foods
- One at a time. Introduce one new food every 3-5 days to watch for reactions.
- Start small. Begin with 1-2 tablespoons once a day.
- Gradually increase. By 9 months, aim for 3 meals plus snacks.
- Keep offering. Research shows babies may need 10-15 exposures to accept a new food.
- Follow their lead. Watch for fullness cues — turning away, closing mouth, losing interest.
Allergen Introduction
Current guidelines have shifted dramatically. Early introduction of allergens is now recommended:
Introduce common allergens between 6-12 months:
- Peanuts (as thinned peanut butter or peanut puffs — never whole)
- Eggs (well-cooked)
- Cow's milk products (yogurt, cheese — not milk as a drink before 12 months)
- Tree nuts (as butters or finely ground)
- Fish and shellfish
- Wheat
- Soy
- Sesame
High-risk babies (those with severe eczema or egg allergy) should discuss peanut introduction with their pediatrician, potentially as early as 4-6 months.
Foods to Avoid Before 12 Months
- Honey — risk of botulism
- Cow's milk as a drink — not nutritionally appropriate as a milk replacement
- Added salt and sugar — unnecessary and harmful
- Choking hazards — whole grapes, hot dogs, popcorn, raw carrots, nuts, hard candy, large chunks of meat
Preventing Picky Eating
- Offer a variety of flavors and textures from the start
- Include herbs and spices (cinnamon, cumin, basil — skip the salt)
- Eat together as a family when possible
- Model healthy eating — babies learn by watching you
- Never force a child to eat or "clean their plate"
- Make mealtime positive and pressure-free
Meal Ideas by Age
6-8 months: Single purees or soft finger foods, 1-2 meals/day plus breast milk or formula.
8-10 months: Mashed or chopped soft foods, 2-3 meals/day. Introduce a sippy cup with water.
10-12 months: Modified family foods, 3 meals plus 1-2 snacks/day. Practice with a spoon.
The Bottom Line
Starting solids should be fun, not stressful. Focus on exposure and exploration rather than how much your baby eats. Breast milk or formula remains the primary nutrition source through the first year.
Log your baby's food introductions, track reactions, and get personalized meal ideas with Evo.