Starting solids at 6 months: purees and single ingredients
The official recommendation from most health organizations is to start solids around 6 months. Your baby should be able to sit with support, hold their head steady, and show interest in food. Begin with single-ingredient purees that are easy to digest and low in allergens. Great first foods include:
- Iron-fortified baby cereal (mix with breast milk or formula to a thin consistency)
- Avocado (mashed or pureed)
- Sweet potato (steamed and pureed)
- Butternut squash (pureed)
- Peas (pureed, then strained for smoothness)
Offer one new food at a time and wait 3-5 days before introducing another to watch for reactions. Start with one meal per day, about 1-2 tablespoons, and slowly increase as your baby gets the hang of it. Remember, milk is still the main source of nutrition until 12 months.
7 months: thicker textures and new flavors
At 7 months, your baby may be ready for slightly thicker purees with small soft lumps. This helps develop chewing skills and oral motor control. Introduce:
- Mashed banana or mashed ripe pear
- Pureed lentils or beans (cooked well)
- Plain yogurt (full-fat, no added sugar)
- Pureed chicken or turkey (well cooked and blended with a little water)
- Cooked and pureed apples or peaches
You can also offer combination purees, like sweet potato and apple or pea and pear. Keep textures smooth but slightly thicker than before. Your baby may eat 2-3 tablespoons per meal, 2 meals a day. Always supervise and never leave your baby alone while eating.
8-9 months: soft finger foods and self-feeding
Around 8-9 months, many babies develop the pincer grasp (ability to pick up small objects between thumb and forefinger). This is the perfect time to introduce soft finger foods cut into small, manageable pieces. Great options include:
- Steamed carrot sticks (soft enough to mash between fingers)
- Soft ripe pear slices (peeled and pitted)
- Avocado slices
- Well-cooked pasta (small shapes like ditalini)
- Scrambled eggs (finely chopped)
Let your baby explore self-feeding. It will be messy, but it is important for developing independence and fine motor skills. Continue to offer purees alongside finger foods. Your baby may eat 3-4 tablespoons per meal, 2-3 meals a day. Avoid hard, round, or sticky foods that could be choking hazards.
10-12 months: family foods and textures
By 10-12 months, your baby can likely eat many of the same foods as the rest of the family, but cut into small, safe pieces. Focus on nutrient-dense foods:
- Finely chopped cooked meats (chicken, beef, fish)
- Soft cooked vegetables (broccoli florets, zucchini)
- Soft fruits (mango, kiwi, berries cut into small pieces)
- Whole grain toast fingers (lightly toasted, with a thin spread of avocado or nut butter)
- Tofu cubes (soft, steamed)
Offer water with meals in a sippy cup or open cup. Avoid honey until 12 months, cow’s milk as a drink until 12 months, and any hard, round foods like whole grapes or cherry tomatoes. By 12 months, your baby should be eating 3 meals and 2 snacks per day, plus breast milk or formula.
Important safety tips and when to call the doctor
- Always supervise your baby during meals.
- Make sure all foods are soft and cut into pieces smaller than a pea.
- Avoid common choking hazards: whole nuts, popcorn, hard candy, hot dogs, and raw carrots.
- Introduce common allergens (peanut, egg, dairy, wheat) one at a time, in small amounts, and watch for reactions like hives, swelling, or vomiting.
- If you notice any signs of an allergic reaction, stop the food and contact your pediatrician immediately.
- If your baby refuses solids or seems to have difficulty swallowing, consult your health visitor or pediatrician.
- For any concerns about growth, development, or feeding, always talk to your doctor.
Starting solids is a fun milestone. Go at your baby’s pace, keep it relaxed, and trust your instincts.
Key Takeaway
Start with simple single-ingredient purees at 6 months, gradually increase texture and variety, and always supervise your baby while eating.