Starting solids! What an exciting milestone in your little one’s journey and development. But now the nutritional choices are in your court, even more so than determining what to eat while breastfeeding or what formula to choose. As a parent, the responsibility of making nutritional choices now falls squarely on your shoulders. As a baby nutrition consultant, I’m concerned about the abundance of misinformation on this topic, especially when it comes to the top search results for “best first baby food” on Google by “trustworthy sites.” Sites that of course are not written by baby nutrition professionals. Mothers often lack reliable professional resources to guide them in this crucial milestone of starting solids for their baby.
It’s crucial to recognize that food before a baby turns one is not just for fun; there is a need for really nutrient dense foods
to fulfill nutritional requirements beyond breastfeeding or formula feeding.
That is why I’ve compiled this guide to provide a comprehensive guide for initiating your baby into the world of solids.
This article aims to offer a professional guide overview of the dos, don’ts, how-tos, and what’s essential when starting solids for your baby. The goal is to prevent nutrient deficiencies, establish a strong foundation for long-term health, and cultivate a positive palate development to ward off pickiness. Moreover, I’ll guide you on how to navigate this process while respecting and understanding your baby’s cues.
Let’s nail this, mama!
WHENto start infants on solids?
Health Organizations guide us on starting baby on solids
Back in 1992, the prevailing recommendation suggested introducing a baby’s first foods around 4 months of age. However, in 2002, The World Health Organization began recommendingexclusivebreastfeeding for the first 6 months of a baby’s life to support nutrition, immunity, and proper growth and development.
While current literature and medical education may not have caught up to the current guidelines, the consensus to delay solids until 6 months of age is also supported by American Academy of Pediatrics, American Academy of Family Physicians, UNICEF, Australian National Health and Medical Research Counsel, Canadian Pediatric Society, and Health Canada.
Benefits of waiting
- Allows the digestive system and all its muscles to mature
- Strengthens the lining of intestinal wall
- Enhances the immune system
- Decreases risk of food allergies
- Improved digestion and nutrient absorption
- Protection against iron deficiency
- Proper appetite control and protection from obesity
- Helps maintain your milk supply if breastfeeding (main source of nourishment for year 1)
The bottomline: Let your baby lead- Pay attention!
It can be confusing with changing recommendations from pediatricians and literature alike. How can we really know when the best time to start solids is? Simple, mama! Pay attention to your baby!
Just like babies walk and talk at different times, they also will start solids at different times depending on when all developmental signs of readiness are met. Pay attention to the below signs of readiness and let your baby guide you to starting solids.
Signs of readiness
These external signs tell us that your little one’s intricate system is ready and mature enough for solid food.
1- Independent sitting
The ability to sit up without support (with the occasional topple over:) tells us that the muscles in the digestive system are strong enough to digest food.
2- Subsiding tongue-thrust reflex
I’m sure you’ve seen it before- your little one using their tongue to push your finger or a toy out of their mouth. This infant safety mechanism protects your child from choking or consuming solid items before their body is ready.
3- Pincer grasp
Your baby will start to move away from grabbing everything with the palm of their hand and start utilizing their thumb and pointer finger to grab a hold of things. While they won’t use it all the time, it’s a good sign of readiness.
4- Eager to participate
Your baby is going to become more interested in the food you’re eating and may try to grab it to put it in their mouths. Although this is an important sign of readiness, consider it as the last guide point before starting solids with your baby. Babies naturally want to put everything in their mouths!
5- Actually show interest in the food you provide
Some babies are super eager when presented with foods while others really have no interest. Allow them time and let your baby lead.
WHATto feed baby when starting solids
Starting solids isn’t just about allowing your baby to eat because they’re ready; it’s about nourishing your baby and supporting this extremely vital developmental stage that sets the foundation for their life into adulthood.
What nutrients do babies need most?
1- Iron
Iron stores deplete around the 6 month mark (longerif you chose delayed cord clamping). The iron requirements at this age actually exceed those of an adult male!
This nutrient is essential to reduce risk of anemia and ensure proper weight gain, appetite, energy levels, and cognitive and behavioral development.
Top food recommendations for iron:Link to recommendations
2- Omega 3 (DHA) and other fats
Healthy fats are essential for increasing nutrient absorption, organ protection, nervous system building, blood sugar stabilization, mood regulation, and constipation prevention.
DHA in particular makes up nearly 60% of the human brain (study) and plays a vital role in your baby’s brain development and cognitive function. Not to mention, Omega-3 fatty acids have anti-inflammatory properties that have been shown to have a lower risk of developing sensitivities or allergies.
3- Vitamin D3
Vitamin D3 is required for proper development of your baby’s bones and teeth and is necessary for proper immune function.
Studies have found that newborn rates of vitamin D deficiency fall between 50-84% (study).
5- Choline
Choline is a less widely known nutrient, but it plays a crucial role in infant brain development, memory and cognitive function (study,study). Cells require this nutrient for DNA synthesis, and it influences the structural integrity and signaling functions of cell membranes.
6- Calcium
Breastmilk and formula are very high in calcium so the needs of babies younger than 1 year will be met since no baby should be weaned until this age, minimum. I wanted to note this in here so you’re aware away
This mineral may be vital for building strong bones and teeth, but calcium also plays a crucial role in cardiac, nerve, and muscle function.
7- Probiotics
Probiotic rich foods are one of THE best things parents can do for the health of their baby.The number of and diversity of beneficial bacteria living in your baby’s digestive tract directly impacts the strength of their digestion, nutrient absorption, immune system, mood regulation, and overall wellbeing.
Beside probiotic food’s direct impact on your baby’s health, fermented foods at an early age can actually lessen their desire to over-consume sweet foods and develop a unique flavor profile.
Probiotics can be especially beneficial if your baby is formula fed, was born by c-section, or had antibiotics (during pregnancy, labor, or breastfeeding).
PS (for my breastfeeding mamas): Did you know that the healthier YOUR gut is and the more probiotics YOU eat, the more yousupport your baby’s gutwill be?
8- ANd for Plant based families:
Be mindful of protein and B12.
Foods to avoid and limit when starting solids
*Cow’s milk
Cow’s milk introduced before the age of 1 has been shown to increase the incidence of iron deficiency (study).
*Pasteurized fruit juices
Pasteurization kills enzymes and vitamins and spikes blood sugar rapidly
*Beverages in general
Avoid displacing breastmilk/ formula and other nutrient rich foods with other less nutrient rich liquids. Bone broth can be given in small amounts and then more so when breast milk consumption naturally decreases.
*Honey inanyform
Avoid until 1 year old to avoid infant botulism
*Sugar and processed foods
Negatively impacts baby’s palateSugar depletes mineral stores
*Grains
Grains are ideally given after your baby has a solid 3 meals a day. Then, appropriately prepare them by soaking, sprouting, or souring.
If you do choose to give baby grains, soak, sour, or sprout before use to increase nutrient value and absorption.
*Refined oils like canola, corn, and vegetable
These damaged oils contain free radicals and are extracted with chemicals due to the strenuous process of getting oil out of seeds and vegetables.
*Nuts and seeds
Whole nuts and seeds pose a choking hazard to young babies. Be mindful of nut and seed butters as these can be difficult to swallow.
I would recommend waiting to spread these butters onto other foods (thinly) until your baby is a few months older. For younger babies, try mixing them into foods/ purees.
*Refined soy products
Can disrupt hormone balance of baby’s body. Even whole soy foods like edamame are often hard to digest for babies (if digested at all).
*Commercial meat products
Buy organic and local whenever possible to reduce the intake of growth hormones and antibiotics.
*Conventional growth veggies
Utilize the “clean 15 and dirty dozen” to guide you which produce are the most and least contaminated when starting your baby on solids. Then, you can at least buy the dirty dozen organically:)
Which baby food should I introduce first?
- Fruits and vegetables: Variety is key.
- Healthy fats: Bake fruit with butter, roast veggies in olive oil, add coconut oil to foods, and add nut butters into purees or smoothies.
- Carbohydrates: Opt for nutrient-dense root vegetables and winter squash
- Meat: An exceptional way to meet a baby’s need for iron. Introduce strips that your baby can easily suck or chew once they can safely chew and swallow.
- Fish: Excellent source of DHA to support baby’s brain development. Introduce fish as part of the allergen schedule.
- Seasonings: After your baby has got the taste for the individual flavors of plain foods, add seasonings! This will expose your baby to a wider variety of flavors and can help expand their palate.
- Probiotics: Foods like sauerkraut, fermented vegetables, kefir
Do babies need cereal?
No.
Iron-fortified cereal is deemed as a baby’s “first ideal food” in the United States. SO many “trustworthy” resources speak about rice cereal or single grain cereal mixed with breastmilk as the best choice for a 4-6 month old’s first food.
However, baby cereal is:
- void of natural nutrients and instead includes manufactured and artificial nutrients. A baby’s body does use in these synthetic nutrients in the same way as whole food nutrients.
- much less nutrient dense in the nutrients that your baby needs compared to so many other foods.
- very high in sugar. Some form of sugar is often the 2ndingredient after refined grains.
What age should one introduce allergenic foods?
Allergenic foods such as egg, wheat, cow’s milk, hen’s eggs, soy, peanuts, tree nuts, shellfish, fish, and sesame seeds should be introduced on a specific allergen schedule before the age of 1. This is best done with the help of a Holistic Nutrition Consultant specialized in baby health!
HOWdo I introduce solids to my baby?
There are three primary methods for introducing solids to your baby: baby led weaning, purees, or a combination of both! As a Holistic Nutritionist and Baby Nutrition Consultant, I love helping clients navigate the pros and cons of each, helping them find the approach that best suits their family and capabilities.
While this article will not dive into the details of baby-led weaning or preparing balanced purees, the following recommendations are applicable to all methods!
- Start with plain fruits, vegetables and meats:
- Allow your baby to get used to the flavors of real food and experience individual tastes.
- Introduce 1-3 flavors at each meal:
- Permit your baby to learn the unique and simple flavors of food.
- Add spices and herbs
- After introducing unseasoned food, incorporate different herbs and spices to broaden your baby’s palate and reduce pickiness.
- Offer a WIDE variety of flavors and nutrient-dense foods
- Various flavor and texture experiences builds your baby’s palate and ensures proper nutrition.
If your baby isnotconsidered high-risk for developing food allergies and shows no signs of reaction or irritation, lower-risk foods can be introduced at a quicker pace with no wait time in between introductions, or in combination with other food.
How often?
Frequency:
When your baby is first starting solids, the guide lines are to present solids to them once a day. It’s even okay to skip a day every now and thenin the early weeks.
Variability:
Every baby is very different and will want different amounts of food at different stages. The above guidelines are trulyguidelines. Instead, take it slow and watch for YOUR baby’s cues, letting them lead.
How much?
Intuitive feeding:
As babies, we are born with intuitive knowledge as to when we are hungry, when we want food, and when we are full and don’t want to eat. Don’t let what our modern-day culture teaches about “this much” or “too much” get in the way of letting your baby be the guide. Meals do not require a specific amount of food.
Observing cues:
Instead, watch your baby for cues of satiation.
Cues for all feeding methods:
- Baby will become frustrated or upset (which may also happen if baby is over hungry or overtired).
- Act generally disinterested in the meal and not engage
- Shift in their seat to get out
- Begin playing more than eating
Puree cues:
- Baby will turn their head away from the spoon or show general signs of disinterest
- Hit the spoon away
Finger foods cues:
- Baby will go from eating/ exploring to playing/ mashing it
- Baby’s face will often change from concentration (when eating) to mischievous (when playing)
KEY POINT:Starting solids is not about replacing breastmilk or formula. Instead, it is about supplementing it. Milk is still your baby’s #1 source of nutrients for the first year especially.
My baby isn’t eating enough
If you’re worried your little one isn’t eating enough, the first month or two is really about exploring. However, it is still vital for your baby to get the essential nutrients we talked about above. Feed nutrient dense foods and sneak nutrients in wherever you can.
- Use bone broth instead of water in purees.
- Grate frozenliveron top of prepared foods. Any sprinkles that get on the baby’s hands will be transferred to their mouth (when their hands inevitably go in there).
I’m worried my baby wants too much
And if you’re worried about your baby eating too much: your baby is not going to eat too muchon their ownwhen offered nutrient dense foods. They will let you know one way or another that they are full.
StartingBaby on Solids Quick Guide
Starting solids is as natural as eating itself. Trust the wisdom of nature, your baby, and your proactive approach to ensure their long-term foundations (by reading this article)! If your little one is high risk, experiencing food allergies or eczema, or if you’re unsure what steps to take in baby led weaning or where to go next, check out my services here. We can work together and ensure your little one is safe, healthy, and nourished together.
Comment below with your questions! I’d love to hear them and assist you in nourishing your baby.
Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.’
Genesis 1:29
