A Guide to Baby’s First Food: What to Introduce, and When

Your child’s first year comes along with many milestones, but one is particularly exciting: baby’s first food. You’re not alone in counting down the days until your little one’s face lights up from the first taste of something beyond breastmilk or formula.

Dietary Guidelines for Americans recommend waiting until babies reach six months old before introducing solid foods. While that may sound like ages when you’re holding a newborn, time sneaks away fast. All too soon, you’ll face the challenge of constructing a feeding plan that incorporates necessary daily nutrients while setting the stage for healthy eating habits to last a lifetime. No pressure, right?

Here, we’ll break down the process of introducing baby’s first foods, and clarify any confusion to help you start your child’s eating journey strong. But remember—this post only serves as a starting point. Nutritional guidelines are constantly changing, so check with your pediatrician for insight into the latest research.

When can babies eat solid food?

The American Academy of Pediatrics recommends starting babies on solids at around six months. ‘Solids’ refers to any grown-up foods like fruits, vegetables, cereal, and meat, even when offered in pureed form.

Resist the temptation to introduce food earlier, as young babies are more likely to experience reflux or digestive issues. Every child is ready for solid foods at slightly different points. Look for these developmental milestones to gauge whether it’s time for those first special spoonfuls.

Your child:

• Weighs at least 13-15 lbs

• Has good head control, can sit with support, leans towards or away from the spoon to accept or refuse more food

• Shows interest in your food by trying to grab it or play with it

• Often seems hungry, despite frequent nursing or formula sessions.

• Can grasp things and put them in their mouth.

Eight Months On

As babies approach a year, you have freedom to experiment with different textures and preparation methods. This is an opportunity to add foods with a higher acid content, like pumpkin and kiwi. 

A Guide to Baby’s First Foods

Your child is meeting developmental milestones and their healthcare provider has given the okay to experiment with solid foods. But where to start? The process might feel anything but intuitive.

First, relax. Putting pressure on mealtime is a quick way to ruin the experience for everyone. It’s better to keep things fun, social, slow-paced, and yes, messy! So do what it takes to embrace the process—arm yourself with burp cloths and bibs, protect your carpet with a sheet, and use an unbreakable bowl.

Babies love exploring with all their senses. This includes sticking their hand into the puree, shoving fistfuls into their mouth, and rubbing it across their face, the family dog, and anything (or anyone!) else within reach.

It’s common for babies to push food out of their mouths. This “tongue thrusting reflex” isn’t an indicator that they don’t like the flavor! Rather, it’s an adaptation to prevent choking. Eating like a grown-up is a tricky process that involves moving food with the tongue from the front of the mouth to the back before swallowing. Your little one will need lots of practice before this process feels second nature.

Regarding timing, mornings work well. They offer ample awake hours to observe your baby’s reaction to the meal and determine if something doesn’t agree with their tummy. And, if an adverse reaction does occur, it’s easier to contact pediatricians during business hours.

How much does a baby eat per meal?

Portion size will vary from one baby to another, with age, weight, and appetite all contributing factors. New eaters might be content with two to four tablespoons, while a hungry eater can consume ½ cup per serving.

Never force your child to eat. A hungry baby will lean towards the food, smack their lips, reach for the spoon, suck on fingers to help with the swallowing, and open their mouth upon seeing the spoon. A full baby will turn the head away from the food, close the lips tightly, become fussy, flail the arms, or start to get distracted.

You can reduce waste by transferring a small amount of baby food into a separate bowl before mealtime and saving the rest of the jar in the refrigerator. This prevents any contamination from the baby’s saliva.

What should a baby taste first?

Your country and culture will have a lot of influence on a baby’s first meal. Still, it’s a good rule of thumb to start with single-ingredient purées, with the intention of introducing a new variety every three to four days. A food diary might help you track what’s been introduced, at what quantity, and what the reaction was.

Nutritious first foods include gently cooked vegetables like carrots, parsnips, squash, pumpkin, sweet peas, green beans, and corn, and puréed fruits, as well as mashed ripe avocado and banana. Start with very liquid purees, only slightly thicker than breastmilk or formula. And when in doubt, stir some in!

Once your baby has had about a month of "first tastes," you may move on to feeding slightly larger portions, combining different foods such as cereals, veggies, meat, and fruits, and introducing new textures and consistency, like thicker or lumpy foods.

For those in the United States, baby cereal is usually fortified with iron. Fortified foods are less common in other countries, so families tend to introduce lean meats and poultry to keep levels up.

First Foods to Avoid

All of us should avoid processed foods, and babies are no exception. Processed foods usually contain high amounts of trans and saturated fats, added sugars, and sodium—none of which contribute to healthy development. In fact, they are correlated with weight problems and obesity-related diseases.

Early eating habits don’t just affect health in childhood — they shape taste preferences for life. When young children are regularly exposed to ultra-processed foods, their palates adapt to crave the exaggerated sweetness, saltiness, and artificial flavors in those products. This can make it harder for them to enjoy naturally balanced foods later on. In contrast, introducing mostly nutrient-dense, whole foods early helps children develop an appreciation for natural flavors and textures, building a foundation for healthier eating patterns and long-term wellness.

Addressing Allergies

Research from FoodAllergy.org shows that recommendations vary for introducing babies to peanuts and other potential allergens based on their risk of developing allergies. This means your baby’s primary care doctor will have the best advice on when to introduce high-risk foods and whether your child should undergo allergy testing before experimenting.

The Best Baby Foods for Healthy Development

There’s one thing not up for debate—it’s best to start your baby with high-quality whole foods from the get-go.

Certified organic and regenerative foods are grown in harmony with Earth’s natural cycles without the use of synthetic pesticides or fertilizers. Fruits and vegetables from biodynamic farms are harvested at the peak of their growing season for the highest quality possible. These foods are an investment in both your child’s health and in the planet they inhabit.

White Leaf's Apple, Beet, and Sweet Potato blend is bursting with essential nutrients for growing bodies. Neither too sweet nor too tart, the smooth consistency makes it versatile for a range of ages.

- Sweet potatoes are rich in potassium, which helps to regulate blood pressure and muscle function. They’re high in vitamins A, C, potassium, beta carotene, copper, and manganese. Mild yet sweet, sweet potatoes appeal to little palates and are gentle on developing digestive systems.

- Beets are a stellar source of folate, a vitamin that builds DNA and supports cell functioning. Their combination of copper and vitamin C also helps increase your baby’s plant-based iron absorption, a key consideration for little ones.

White Leaf's Carrot, Sweet Potato and Pea blend is a veggie-only puree that’s useful as a healthy snack or the base of a meal for an extra boost in nutrients. 

- Peas are a powerhouse food. They offer ample vitamin K, a nutrient that works alongside calcium to build healthy bones. Peas also contain vitamins A and C, as well as folic acid, fiber, and B vitamins. But they pose a choking hazard in their natural state, so purees and blends are preferred for little ones.

• Carrots offer a great source of fiber and are the single richest vegetable source of alpha- and beta-carotene, carotenoids that the body converts to vitamin A. This supports eye development and enhances immune system functioning.

Don’t Stress, Babies Still Need Milk!

When you’re ready to pull your hair out from the stress of getting a picky eater to accept one spoonful, keep this mantra in mind: Food before one is just for fun. Until that special first birthday, formula or breastmilk remains your baby’s primary source of nutrition. In fact, it’s best to offer purees after nursing or bottles—not before—to ensure food introductions don’t interfere with appetite.

So, don’t worry if your little one only takes tiny tastes. A baby’s taste buds will evolve with exposure, meaning it might take several attempts before they like a specific flavor.

Take the pressure off and have fun observing your baby during mealtimes. Delight in their progress as they get better at swallowing, reaching for the spoon, and moving food into their mouth. Planned right, this is a priceless bonding experience for all involved.

Bon appetit, baby!