15 Best First Foods for Babies Starting Solids

Starting solids is one of the most exciting milestones in your baby’s first year. Around 6 months of age, your baby’s nutritional needs begin to exceed what breast milk or formula alone can provide, particularly for iron and zinc. Choosing the right first foods sets the stage for healthy eating habits that can last a lifetime.

Gone are the days when bland rice cereal was the universally recommended first food. Today, pediatric nutrition experts encourage a diverse, nutrient-rich approach to starting solids. This guide covers the 15 best first foods for your baby, why each one is beneficial, and how to prepare them safely.

When to Start Solids

The American Academy of Pediatrics and the World Health Organization recommend introducing complementary foods around 6 months of age. Before starting, make sure your baby shows these readiness signs:

• Can sit upright with minimal support and has good head control
• Shows interest in food (watching you eat, reaching for food)
• Has lost the tongue-thrust reflex (does not automatically push food out of the mouth)
• Can close lips around a spoon
• Can bring objects to their mouth

Starting too early (before 4 months) is associated with an increased risk of obesity, allergies, and gastrointestinal problems. Waiting too long (past 7-8 months) may increase the risk of feeding difficulties and iron deficiency.

The Single-Ingredient Approach

When introducing new foods, offer one new single-ingredient food at a time and wait 2-3 days before introducing another. This makes it easier to identify the cause if your baby has an allergic reaction. Once a food has been safely introduced, you can combine it with other previously introduced foods.

Signs of a food allergy to watch for include:

• Hives or rash
• Swelling of the face, lips, or tongue
• Vomiting or diarrhea
• Difficulty breathing or wheezing
• Lethargy or unusual fussiness

Seek emergency medical attention for any signs of anaphylaxis (difficulty breathing, severe swelling, loss of consciousness).

The 15 Best First Foods

1. Iron-Fortified Baby Oatmeal

Why it is great: Iron is the single most important nutrient for babies starting solids. Iron stores from birth begin to deplete around 6 months, and iron-fortified infant cereal is one of the easiest ways to meet this need. Oatmeal is preferred over rice cereal due to lower arsenic concerns.

Nutritional highlights: Iron, B vitamins, fiber, zinc

How to prepare: Mix with breast milk, formula, or water to desired consistency. Start thin and gradually thicken as baby becomes more comfortable with textures. Can also be mixed with fruit or vegetable purees.

2. Avocado

Why it is great: Avocado is rich in healthy monounsaturated fats that support brain development. Its creamy texture makes it one of the easiest first foods for babies to eat, whether pureed or mashed for self-feeding.

Nutritional highlights: Healthy fats, potassium, folate, fiber, vitamins C, E, and K

How to prepare: Cut a ripe avocado in half, remove the pit, and scoop out the flesh. Mash with a fork for younger babies or cut into strips for baby-led weaning. Avocado browns quickly, so prepare it fresh at mealtime.

3. Sweet Potato

Why it is great: Sweet potato is naturally sweet, which appeals to babies, and it is packed with beta-carotene (which the body converts to vitamin A) for eye health and immune function. Its soft texture when cooked makes it easy to puree or offer as finger food.

Nutritional highlights: Vitamin A (beta-carotene), vitamin C, potassium, fiber, manganese

How to prepare: Wash, peel, and cut into cubes. Steam or bake at 400 degrees Fahrenheit until very soft (about 25-30 minutes). Puree with a little breast milk or formula, or serve as soft wedges for BLW.

4. Banana

Why it is great: Bananas are convenient, affordable, and require no cooking. They are naturally sweet and have a soft texture that is easy for babies to gum. Bananas also provide quick energy and potassium.

Nutritional highlights: Potassium, vitamin B6, vitamin C, fiber

How to prepare: For purees, mash a ripe banana with a fork until smooth. For BLW, cut a banana in half lengthwise, or cut into thirds and leave some peel on for grip. Very ripe bananas are sweeter and softer.

5. Peas

Why it is great: Peas are one of the best plant-based sources of protein for babies, and they provide important nutrients that many first foods lack. Their mild, slightly sweet flavor is generally well-accepted.

Nutritional highlights: Protein, iron, zinc, fiber, vitamins A, C, and K

How to prepare: Steam frozen peas until tender (about 3-4 minutes). Puree for younger babies (blend well, as pea skins can be tough) or lightly smash with a fork for older babies practicing their pincer grasp. You can also mix pureed peas into oatmeal or other purees.

6. Chicken

Why it is great: Chicken is an excellent source of highly bioavailable heme iron and zinc, two nutrients that babies need most starting at 6 months. Dark meat (thighs) contains more iron and fat than white meat and has a softer, more tender texture.

Nutritional highlights: Protein, heme iron, zinc, B vitamins, selenium

How to prepare: Cook chicken thighs until fully done (internal temperature of 165 degrees Fahrenheit). For purees, blend with breast milk or formula and cooking liquid until smooth. For BLW, shred into thin strips or offer as a drumstick for baby to gnaw on (the large bone eliminates choking risk).

7. Egg

Why it is great: Eggs are a nutritional powerhouse and one of the top allergenic foods that should be introduced early. The yolk contains choline, which is critical for brain development, while the white provides high-quality protein. Early introduction of eggs may help reduce the risk of egg allergy.

Nutritional highlights: Complete protein, choline, iron, vitamin D, vitamin B12, selenium, healthy fats

How to prepare: Scramble well-cooked eggs (no runny parts for babies under 12 months to reduce salmonella risk), make thin omelet strips, or hard-boil and mash the yolk with breast milk. Always offer both the yolk and white together when introducing for allergy purposes.

8. Peanut Butter

Why it is great: The landmark LEAP study showed that early introduction of peanut (around 6 months) significantly reduced the risk of developing peanut allergy, even in high-risk babies. Peanut butter is also rich in protein and healthy fats.

Nutritional highlights: Protein, healthy fats, vitamin E, niacin, magnesium, manganese

How to prepare: Mix a small amount of smooth peanut butter (about half a teaspoon) with warm water, breast milk, or a puree to thin it into a smooth consistency. You can also spread a thin layer on toast strips. Never give a baby a spoonful or dollop of peanut butter, as this is a choking hazard. For high-risk babies (those with severe eczema or existing egg allergy), consult your pediatrician before introducing peanut.

9. Yogurt (Plain, Whole-Milk)

Why it is great: While cow’s milk should not be offered as a drink before 12 months, whole-milk yogurt can be introduced as a food starting at 6 months. The culturing process breaks down some of the lactose and protein, making it easier to digest. Yogurt is also an excellent source of calcium and probiotics.

Nutritional highlights: Calcium, protein, probiotics, vitamin B12, phosphorus, potassium

How to prepare: Choose plain, whole-milk yogurt with no added sugar. Greek yogurt is thicker and higher in protein. You can mix in fruit puree for flavor or offer it on a pre-loaded spoon for self-feeding.

10. Butternut Squash

Why it is great: Butternut squash has a naturally sweet, mild flavor that babies love. It is rich in beta-carotene and has a silky smooth texture when pureed that many babies find easy to accept.

Nutritional highlights: Vitamin A (beta-carotene), vitamin C, potassium, magnesium, fiber

How to prepare: Cut in half, remove seeds, and roast cut-side down at 400 degrees Fahrenheit until very soft (about 40-50 minutes). Scoop out the flesh and puree, or cut into soft wedges for BLW.

11. Salmon

Why it is great: Salmon is one of the best sources of DHA omega-3 fatty acids, which are essential for brain and eye development. It is also one of the few food sources of vitamin D. Introducing fish early may help reduce the risk of fish allergy.

Nutritional highlights: DHA omega-3, protein, vitamin D, selenium, B vitamins

How to prepare: Bake or poach salmon until it flakes easily (internal temperature of 145 degrees Fahrenheit). Remove all bones carefully. Flake into small pieces or mash with a fork for self-feeding, or puree with a little liquid for spoon-feeding. Choose wild-caught salmon when possible, and aim for 1-2 servings of fish per week.

12. Lentils

Why it is great: Lentils are an excellent plant-based source of iron and protein, making them ideal for vegetarian families or as a complement to meat-based diets. Red lentils cook down to a very soft texture that is perfect for babies.

Nutritional highlights: Iron (non-heme), protein, folate, fiber, potassium, zinc

How to prepare: Rinse red lentils and simmer in water (1:3 ratio) for about 15-20 minutes until completely soft and broken down. Puree or mash. Pair with vitamin C-rich foods (like tomato or bell pepper puree) to enhance iron absorption. Lentils can also be mixed into other purees or added to soups.

13. Prunes (Dried Plums)

Why it is great: Prunes are a natural remedy for constipation, which is a common issue when babies start solids. They are also surprisingly rich in iron and antioxidants.

Nutritional highlights: Iron, fiber (including sorbitol), vitamin K, potassium, antioxidants

How to prepare: Simmer dried prunes in water until very soft (about 10-15 minutes). Puree with some of the cooking liquid until smooth. A small amount (1-2 tablespoons) mixed into oatmeal or other purees can help keep baby’s digestive system regular.

14. Spinach

Why it is great: Spinach introduces a green, slightly bitter flavor that helps expand baby’s palate. It is rich in iron (though non-heme, so less bioavailable than meat-based iron) and provides important nutrients for growth.

Nutritional highlights: Iron, calcium, vitamin A, vitamin K, folate, magnesium

How to prepare: Steam fresh spinach until wilted (about 2-3 minutes). Puree thoroughly, as the fibrous texture can be difficult for babies to manage. Mix with a sweeter puree like sweet potato or apple if baby is hesitant. Pair with vitamin C-rich foods to boost iron absorption.

15. Beef

Why it is great: Beef is the richest food source of heme iron and zinc, the two nutrients most critical for babies starting solids. Heme iron from meat is 2-3 times more bioavailable than non-heme iron from plant sources.

Nutritional highlights: Heme iron, zinc, protein, vitamin B12, selenium

How to prepare: Cook ground beef thoroughly until no pink remains. Puree with cooking liquid or breast milk for younger babies. For BLW, ground beef can be formed into small, soft meatballs or offered as thin strips of slow-cooked, tender beef. Dark, slow-cooked cuts (like beef stew meat) tend to be more tender for babies.

Foods to Avoid Before 12 Months

Tips for a Successful Start to Solids

• Start with one meal a day and gradually increase to two, then three meals as baby shows interest and appetite.
• Offer solids after a milk feed, not when baby is very hungry and frustrated.
• Make mealtimes positive. Sit together at the table, model eating, and avoid pressuring baby to eat.
• Expect mess and waste. This is how babies learn. Resist the urge to wipe baby’s face constantly during meals.
• Offer variety. Expose baby to many different flavors, textures, and colors. Research shows that repeated exposure (sometimes 10-15 times) may be needed before a baby accepts a new food.
• Do not give up on rejected foods. A baby refusing a food once does not mean they dislike it. Continue offering it periodically without pressure.
• Prioritize iron. Include an iron-rich food at every meal. Pair plant-based iron sources with vitamin C to enhance absorption.
• Offer water in an open cup or straw cup with meals starting at 6 months. Babies need only small sips; breast milk or formula remains their primary hydration source.

Sample First-Week Meal Plan

After the first week, continue introducing new single-ingredient foods every 2-3 days while rotating previously accepted foods into the rotation.

Frequently Asked Questions

What is the best first food for a baby?

There is no single “best” first food, but iron-rich foods should be a priority since iron stores from birth start to deplete around 6 months. Iron-fortified infant oatmeal, pureed meat (chicken or beef), and lentils are all excellent choices to start with. The AAP no longer recommends rice cereal as the default first food due to concerns about arsenic content.

How many times a day should I feed my 6-month-old solids?

Start with one meal a day when your baby is happy, alert, and not too hungry. After a few weeks, you can increase to two meals. By 8-9 months, most babies are eating three meals a day. Remember that breast milk or formula remains the primary source of nutrition throughout the first year.

Can I mix different foods together for my baby?

Yes, once each individual food has been introduced separately and tolerated without any signs of allergy, you can combine them freely. In fact, mixing foods helps expose baby to different flavor combinations and can make nutrient-dense but less appealing foods (like spinach) more palatable when paired with sweeter options (like sweet potato).

Should I make my own baby food or buy store-bought?

Both options are perfectly fine. Homemade baby food gives you full control over ingredients and is often more economical. Store-bought baby food is convenient and is regulated for safety. If buying commercial baby food, choose options with minimal ingredients and no added sugar or salt. A combination of both works well for most families.

My baby gags on new textures. Should I stick to thin purees?

Gagging is a normal protective reflex that helps babies learn to manage food in their mouths. It does not mean baby is choking. While it is natural to feel concerned, gradually progressing textures is important for oral motor development. Babies who are kept on thin purees for too long may have more difficulty accepting textured foods later. Slowly increase thickness and lumpiness, and consider offering soft finger foods alongside purees to encourage texture acceptance.

References

• American Academy of Pediatrics. (2024). Starting Solid Foods. HealthyChildren.org.
• World Health Organization. (2023). Complementary Feeding. WHO.
• Du Toit, G., et al. (2015). Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy. New England Journal of Medicine, 372, 803-813.
• Mayo Clinic. (2024). Solid foods: How to get your baby started. Mayo Clinic.
• National Institutes of Health. (2024). Iron: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements.
• U.S. Food & Drug Administration. (2024). Metals and Your Food. FDA.

Written by

Jessica Park

Certified Pediatric Sleep Consultant

Jessica is a certified pediatric sleep consultant (CPSM) and mother of two. She has helped over 500 families establish healthy sleep habits through evidence-based techniques. Her guides draw from AAP safe sleep guidelines and the latest sleep science research.