When you are a parent of a baby, many developmental milestones come your way. Some of these are super exciting. While some were very nerve-wracking. When your baby starts to eat solid food is one of them. You want your baby to get good nutrition. And you want it to go safely.

If you and your baby are there too and want to know about the healthy first foods for babies starting solids, here is a guide for you!

When to Start Solids: Readiness Signs & Timing

Before we jump into the list of healthy first foods for babies starting solids, ask yourself this question first. Is my baby ready for solids?

The general guideline is to begin solid food for babies around 6 months of age.

Why Should A Baby Start Eating Solid Foods at 6 Months?

Before 4 months, babies are often not ready for solids. If you feed them earlier, it can cause problems.

Around 6 months, infants usually show developmental signs:

  • They can sit up (with support) and hold their head steady.

  • They open their mouths or lean toward the spoon when food is offered.

  • They push food to the back of the tongue less, so they can swallow instead of spitting it out.

  • They bring objects to their mouth or show interest in what others are eating.

If your baby is not showing these signs, it is okay to wait. Trying solids too early can increase the risk of choking. It can also reduce breast milk or formula intake, which can impact optimal nutrition.

Things to Look Out For Before Giving Solids to a Baby

Before you pick your first baby's solid food, keep these in mind:

Allergy risk:

Introduce one new single-ingredient food at a time. Then wait 3 to 5 days before offering another new food. That way, you can see if the baby has an allergic reaction.

Choking safety:

Foods must be initially soft, mashed, or pureed. There should be no chunks. Try to avoid foods like nuts, popcorn, raw vegetables, and large grapes that can be choking hazards.

No honey:

Babies under 1 year should not have honey. This can cause botulism.

Nutrient gaps:

By 6 months, your baby’s iron and zinc stores from birth begin to deplete. You should offer iron-rich foods. They help fill the gap.

Continue milk:

Solids are complementary. This means that breast milk or formula should still be the primary source of nutrition for a time.

How to Start Giving Solid Food to a Baby?

Offer milk first:

Before solids, let the baby breastfeed or take formula. That ensures they aren’t overly hungry and frustrated.

Start with a small spoon:

Begin with half a teaspoon or less of the new food. Talk to them: “Here’s banana—mush-mush.”

Pause if baby resists:

If the baby closes its mouth, turns its head, or cries, stop. Try again another day.

Progress textures gradually:

Over weeks, move from smooth purees → mashed foods → soft chunks.

Add one new food at a time:

Always wait 3–5 days between introducing new foods to spot possible allergies.

Watch for possible allergens:

Foods like eggs, peanuts, fish, dairy, soy, wheat, and tree nuts can be introduced (if there is no risk) along with other solids.

First Solid Foods for Babies: What to Start With

Here’s where new parents often feel stuck. What are the best first foods I should give my baby? Let’s break it down into specific options.

1. Baby Cereals (Iron-Fortified)

• Oatmeal cereal – gentle on the stomach and less likely to cause constipation than rice cereal.
• Barley cereal – mild taste, excellent source of fibre.
• Multigrain cereals – introduce variety once baby tolerates single grains.

You can mix cereal with breast milk or formula so the flavour is familiar. Start very thin and gradually thicken as the baby learns.

2. Best First Vegetables for Babies

Veggies are wonderful starter solids. This is because they help babies accept savoury flavours before they get hooked on sweets.

• Sweet potato – naturally sweet, easy to mash.
• Carrots – cook until soft, then puree.
• Butternut squash – creamy when cooked, full of vitamins A and C.
• Green beans or peas – mild taste, rich in fibre.

Tip: Steam or roast until soft, then blend into a smooth puree. Always test the temperature before feeding.

3. Best Fruits to Give a Baby

Once the baby is doing well with vegetables, adding fruits adds variety.

• Banana – easy to mash, potassium-rich.
• Avocado – creamy, healthy fats for brain development.
• Pear – gentle on the tummy, helps if baby is constipated.
• Apple (cooked and pureed) – a familiar taste, a good source of vitamin C.

Always start with soft, ripe, or cooked fruit. Avoid raw apple chunks or grapes (choking hazard).

4. First Protein Foods for Babies

By 6 months, babies need more iron and zinc, so adding proteins is essential.

• Pureed chicken or turkey – cooked thoroughly, then blended with broth, breast milk, or formula.
• Beef or lamb – a great source of iron.
• Lentils – soft and mashable, good for plant-based families.
• Beans (black beans, kidney beans, chickpeas) – cook until very soft and mash smooth.

5. Best Dairy Products for Babies

Not as a drink yet. Small portions of dairy are okay. However, only once the baby has tolerated solids.

• Plain whole-milk yoghurt – creamy, probiotic-rich.
• Small amounts of pasteurised cheese – shredded very finely or melted into a puree.

Tip: Avoid cow's milk as a main drink until after 12 months.

6. Finger Foods for Later (7–8 Months and Up)

Once your baby is handling purees and mashed textures, you can move to soft finger foods:

• Small pieces of ripe banana or avocado.
• Soft scrambled egg (if no allergy).
• Well-cooked pasta pieces.
• Toast strips lightly spread with smooth nut butter (introduce allergens slowly).

Always cut food into small, age-appropriate pieces to reduce the risk of choking.

Precautions & Common Challenges

• Allergic reaction signs: If you experience a rash, vomiting, swelling, or difficulty Breathing, stop consuming the food immediately. You should call a paediatrician immediately.
• Choking: Always supervise your baby when they are eating. Sit baby upright in a high chair.
• Gag vs choke: Gagging is normal in the early months. Choking is silent or distressed. You should observe.
• Constipation: Some babies may have harder stools when starting solids. Increase fluids, including breast milk and formula. You can offer pureed prunes or pears as an alternative.
• Food refusal: Babies may reject new tastes or textures. Give it time. Go for multiple tries (8–10 exposures).
• Salt, sugar, additives: Avoid adding salt, sugar, or processed foods. Early tastes shape long-term preferences.
• Honey: Never give honey to infants under 12 months.
• Cow’s milk: Don’t give cow’s milk as a drink until after 12 months.

Best Healthy Solid Food for Babies

Introducing solids is a progressive act. Believe me, it is not a race. Take tips from my list of healthy first foods for babies starting solids, and then be patient. Follow your baby's cues. Start with soft, single-ingredient purees, gradually progress to more textured options, and always supervise.

With time, your baby will learn to enjoy fruits, veggies, meats, and grains.

You will see them grow more assertive, more curious, and more confident in their high chair.