If you are reading this, then congratulations! It's likely that you are getting ready to introduce solid foods to your baby. Such an exciting milestone! It’s a time of exploration—discovering new tastes, textures, and laying the foundation for healthy eating habits. However, it can also feel overwhelming for parents. I'll break down the essentials of feeding your baby, including what you need to buy, nutrient-dense first foods, blw (baby led weaning) first foods, the benefits of different approaches to feeding, and how to trust your baby’s hunger cues.
Signs Your Baby Is Ready for Purees and BLW first foods
A lot of people have questions about Bably Led Weaning aka BLW for short. Before starting Blw first foods or traditional purees, many people wonder when it's safe to give baby solid food. To give you an idea most babies are ready to begin solid foods around six months of age, but please be sure to check for readiness cues:
Key readiness signs include:
Sitting up with little or no support.
Good head and neck control.
Interest in food, such as reaching for your plate.
A decrease in the tongue-thrust reflex, enabling them to move food to the back of their mouth and swallow.
Nutrient-Dense First Foods for Blw first foods and Traditional Purees
Under the age of one, most of a baby’s calories should still come from breast milk or formula. So don't panic if your baby isn't take a large quantity of Blw first foods or traditional purees. When introducing solids, prioritize nutrient-dense options to maximize their nutrition.
Here are some top picks:
Key Nutrients to Focus On with Traditional Purees and Blw first foods
Iron: Essential for brain development and preventing anemia. Babies’ iron stores deplete around six months, so iron-rich foods like beef liver and egg yolks are great choices.
Vitamin D: Vital for bone health and immunity. If not supplementing, look to foods like egg yolks and cod liver oil.
Zinc: Supports growth and immune function. Foods like grass-fed liver and avocados are excellent sources.
Vitamin B12: Important for brain development and red blood cell production. Ensure animal products like liver and sardines are part of the diet, especially for breastfed babies of vegetarian mothers.
DHA: This omega-3 fatty acid supports brain and eye development. Foods like sardines and cod liver oil are rich in DHA.
First Food Ideas for Blw first foods or Traditional Purees
Getting started knowing what to feed your baby can be intimidating but it doesn't have to be. I'll list here some great ideas but also check out Solid Starts. I love their app and database for checking on first foods and the app even has tips for preparing foods for baby.
Egg Yolks: Packed with iron, vitamin D, and good fats.
Grass-Fed Liver: Nature’s multivitamin, rich in iron, vitamin B12, and vitamin A.
Avocado: A creamy, nutrient-rich source of healthy fats.
Sardines: Full of omega-3s, calcium, and vitamin D.
Bananas: Easy to digest and loved by most babies.
For added nutrition, mash or puree these foods with breast milk, formula, or bone broth (no salt or vinegar please for baby!). You can also incorporate healthy fats like salmon (careful of bones) and homemade walnut butter!
If you need more ideas I really enjoy The Big Book of Organic Baby Food: Baby Purées, Finger Foods, and Toddler Meals for Every Stage by Stephanie Middleberg. She also has another amazing book for Toddlers specificially.
Exploring Fermented Foods with Blw first foods and Traditional Purees
Fermented foods are a wonderful addition to your baby’s diet, offering probiotics and nutrients while aiding digestion. Consider these options:
Kefir
Sauerkraut (or its juice)
Unsweetened yogurt
Non spicy Kimchi
Miso
Mix small amounts into other foods—like a teaspoon of kefir into mashed banana—to introduce the flavors gently.
Note: Avoid kombucha for babies due to its alcohol, sugar and potential caffeine content.
Approaches to Feeding: Baby-Led Weaning vs. Purees
There are two primary approaches to introducing solids, and both have their merits. Trust your instincts and choose what feels right for you and your baby. You may also prefer a hybrid approach where you try a combination of both.
Baby-Led Weaning (BLW)
The Blw first foods method involves offering your baby soft, appropriately-sized portions of family meals and letting them self-feed. They are encouraged to sit in their high chair with family for meals allowing for social interaction. They can also learn how to eat from watching you.
Benefits:
Enhances motor skills and independence.
Encourages exploration and a diverse palate.
Integrates babies into family mealtimes.
Possible downsides
Choking risk
Not getting a variety of foods or nutrients
Increased parental anxiety of possible choking
Increased supervision needed to avoid choking risk
Blw first foods
A lot of people have questions about what foods to start when doing baby led weaning. Some great ideas for blw weaning first foods are:
Scrambled eggs cut into strips
Avocado slices
Yogurt
Cooked Pear
Well cooked flaked Salmon (check for bones)
Traditional feeding with Purees
This approach involves spoon-feeding your baby smooth purees that gradually increase in texture as they develop. Get ready by making sure you have a quality high-chair as well as food grade silicone cups, bowls and spoons that are free of phthaltes, PVCs, BPA and BPS. It's good to get a bowl with suction cups attached to the bottom. Remember feeding can get messy especially as your baby is able to throw things, so plan on having bibs and a mat to put under the high chair.
Benefits:
Easier for younger babies to manage.
Allows parents to control the variety and balance of nutrients.
Convenient for bulk preparation and freezing.
Hunger Cues and Fullness for Blw or Traditional feeding
Babies naturally signal when they are hungry or full. Here’s what to watch for:
Hunger cues: Excitement, reaching for food, opening their mouth.
Fullness cues: Turning away, losing interest, pushing food away.
Avoid forcing your baby to finish meals. Babies’ appetites fluctuate, and it’s normal for them to eat more some days and less on others. Focus on providing a balanced diet over a week rather than stressing about each meal.
Introducing Potential Allergens: Introducing peanuts to baby
Contrary to outdated advice, recent research suggests introducing allergenic foods like
peanuts and eggs early may reduce the risk of allergies. Once your baby shows readiness for solids, incorporate small amounts of potential allergenic foods. Click here if you want to learn more about the 4 types of food reactions.
Remember stay consistent! Once your baby is taking an allergenic food like sesame, fish, shellfish, peanut, treenut, milk, soy, egg or wheat, make sure you given them 1-2 teaspoons of each food on a weekly basis.
A lot of people wonder, how to introduce peanuts to baby? Remember to use small amounts of pastes and purees rather than the whole nut, or chunks that baby could choke on. Examples would be nutbutters like peanut butter, almond butter or seed butters like sesame paste (Tahini) and pureed fish (remove bones) and pureed shellfish.
If your baby has severe eczema, consult your pediatrician for tailored guidance. They may need a peanut allergy test first.
Beyond Nutrition: Skills and Sensory Development
Introducing solids isn’t just about nutrition! It helps babies:
Develop their pincer grasp and hand-eye coordination.
Strengthen muscles used for chewing and speech.
Explore new textures and flavors, fostering an adventurous palate.
Even if your baby isn’t eating much at first, the experience of mealtime is invaluable.
6 month old not pooping after starting solids?
Some baby's get constipated when starting solids or blw first foods. If that happens to your baby try adding some "P" juices: Pear, prune or peach are good examples. Give your baby 2-3 oz of these juices for a few days to help with intermittent constipation. If constipation persists, talk with your pediatrician.
Final Thoughts
Feeding your baby is an exciting time but sometimes can be daunting. By focusing on nutrient-dense foods, observing your baby’s cues, and trusting your instincts, you can make this milestone both enjoyable and rewarding. Remember, there’s no one-size-fits-all approach—find what works best for your family and savor the moments of growth and exploration together.
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