Introducing solids is one of the most exciting milestones in your baby’s first year, but it can also come with a lot of questions. When should you start? What foods are best? How can you make mealtimes enjoyable? Let’s break it down so you can approach this new stage with confidence and ease.
Signs of Readiness
Before diving into solid foods, it’s essential to make sure your baby is developmentally ready. Starting too early can create stress, while starting too late can lead to frustration. Look for these key signs that your baby is ready:
6️⃣ Around 6 months old: While some babies may show interest slightly earlier, waiting until about 6 months is recommended. At this age, your baby is likely meeting more of the developmental milestones that are necessary for a successful introduction.
👶 Good head and neck control: Your baby should be able to hold their head up steadily. This is crucial for safe swallowing.
🪑 Sitting with minimal support: Babies should be able to sit in a supportive high chair without slumping over. Proper posture helps them eat safely and comfortably.
✋ Bringing hands and toys to their mouth: If your baby is actively bringing toys or their hands to their mouth, it’s a great sign they’re ready to explore food with their mouth as well.
Once your baby is showing all of these signs, you’re ready to begin!
Starting with Simple Foods
When you’re introducing solids, it’s best to start with simple, nutrient-rich foods that are easy for your baby to digest. Here are four great first foods to try:
🥑 Avocado: Packed with fiber and healthy fats, avocado is perfect for baby-led weaning (BLW) or purees. Serve in large slices for your baby to pick up and bite, or mash into a smooth texture or guacamole.
🍠 Sweet potato: Loaded with vitamins A, B6, C, E, and K, as well as potassium and zinc. I recommend rinsing, poking holes in the skin, and microwaving on the "baked potato" setting. Once cool, peel and serve in strips or mash for a puree.
🐟 Salmon: A rich source of omega-3 fatty acids and low in mercury, salmon is excellent for your baby’s brain development. Cook to 145°F, remove any bones, and serve in strips or blended with water, yogurt, or breast milk. Keep in mind, fish is an allergen—watch for any reactions (more on allergens in my Starting Solids With Confidence course).
🍌 Bananas: Easy and full of potassium, bananas are a perfect starter. Serve in spears by splitting lengthwise into thirds, or offer half of a whole banana. For spoon-feeding, mash or blend into a puree.
These simple, nutritious foods offer a great starting point for introducing solids, whether you’re doing baby-led weaning, purees, or a combination of both.
Tips for Enjoyable Mealtimes
Creating a calm, enjoyable mealtime experience can make a world of difference in how your baby adjusts to eating solids. Here are a few ways to make mealtimes more fun and stress-free:
🏠 Eat together: Babies learn by watching, so eating as a family is a great way to show your baby how to enjoy meals. It creates a positive, social atmosphere.
👶 Let baby lead: Offer a variety of foods, but let your baby decide how much to eat. This helps them tune into their hunger cues and promotes independence.
⏰ Stay patient: It’s normal for babies to make a mess, play with food, or refuse certain foods. Try not to stress—your baby is learning, and that’s the most important part!
The goal is to create an environment where eating is enjoyable and exploratory, not pressured.
Preventing Picky Eating
Many parents worry about picky eating, but you can take steps early on to reduce the chances of it becoming a long-term issue. Here are some helpful strategies:
🍽️ Offer variety and reintroduce foods often: Introducing a wide range of flavors, textures, and food groups from the start can help your baby become more adventurous. Even if your baby refuses a food once, keep offering it. It can take 10 to 15 exposures for a baby to accept a new food, so persistence is key!
🧘 Avoid pressure and keep mealtimes stress-free: Try to make mealtimes calm and enjoyable, without placing too much focus on how much your baby is eating. Avoid turning meals into battles. The more relaxed the atmosphere, the more likely your baby will be open to trying new foods without feeling pressured.
👩🍳 Get your child involved: As your baby grows into a toddler, let them help with simple meal prep tasks, like choosing vegetables or stirring ingredients. When kids have a hand in preparing food, they’re more likely to be interested in eating it.
By creating a positive environment, encouraging exploration, and staying patient, you’ll help your baby build a healthy relationship with food and reduce the likelihood of picky eating in the future.
Need Extra Guidance?
If you’re feeling uncertain about introducing solids or want expert guidance, I’m here to help! My Starting Solids With Confidence course covers everything you need to know, from signs of readiness to safely handling allergens and choosing the right feeding approach for your family. You can take it at your own pace and revisit the material whenever you need.
Click here to learn more and sign up for the on-demand course.
Looking to make starting solids easier and less stressful? Download my free Self-Feeding Tips Guide for expert-backed strategies and practical advice to help your baby build confidence and skills at mealtime. Click here to grab your FREE guide today!
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