What Foods Should I Start First Solids? A Gentle Guide for First-Time Mums
Starting solids is a milestone many first-time mums look forward to, but it can feel daunting to know exactly where to begin. You’re not alone in feeling a mix of excitement and nervousness! Remember, there’s no right or wrong first food, but choosing options that are nutritious and baby-friendly is key. Let’s walk through this together with a caring and practical approach.
When to Start Solids
Most babies are ready to start solids around 6 months of age. You’ll notice signs such as:
Sitting up well with minimal support
Showing interest in the food you’re eating
Opening their mouth when offered a spoon and managing to move food from the front to the back of their mouth
If you’re feeling uncertain, trust your instincts and your baby’s cues. You’ll know when they’re ready.
What Foods Should I Start First Solids?
There’s a lot of flexibility in what you choose, but prioritizing iron-rich foods will help meet your baby’s nutritional needs as their natural iron stores start to deplete around 6 months. Foods should be soft enough to squish between your fingers for safe eating, whether you’re opting for traditional spoon feeding or baby-led weaning (BLW).
Iron-Rich Foods to Prioritise
Soft-cooked meats: Beef, chicken, or lamb, either pureed or offered in tender strips if doing BLW, are great sources of heme iron.
Dark leafy greens: Spinach and kale can be cooked and blended into purees or added to other vegetable dishes. These are excellent plant-based sources of iron.
Lentils and legumes: Cook until soft and mash or puree. These make for a nutritious and filling option.
Eggs: A fantastic source of iron and protein. Serve scrambled, as a soft omelettes, or in small pieces for BLW.
Note: Eggs are one of the top 9 allergenic foods, so ensure you introduce them safely and monitor for any reactions.Tofu: This protein-rich option can be mashed or cut into soft cubes for BLW.
Note: Tofu is also a common allergen. Consult with your pediatrician for guidance on introducing allergenic foods.
Great First Foods for Spoon Feeding or Baby-Led Weaning
Avocado: Packed with healthy fats, avocado is soft and squishable, making it ideal for little hands and mouths.
Vegetable purees: Try pureed sweet potatoes, carrots, or squash for a vitamin-rich start. If spoon feeding, ensure the texture is smooth and easy to swallow.
Safety First: Introducing Allergens
Tofu, eggs, and other allergenic foods need to be introduced with care. If your baby has a family history of allergies or if you’re unsure, consult your pediatrician before starting. Always watch closely for any signs of a reaction.
Make Mealtime Enjoyable
Embrace the mess: Your baby will learn about textures and flavors by exploring food with their hands. It’s messy, but it’s all part of the fun!
Stay relaxed: Some days, they may eat a lot; other days, barely a bite. It’s normal. Follow your baby’s lead and keep the experience low-pressure.
Lead by example: Eating together as a family shows your baby that mealtime is enjoyable and social.
Feeling Overwhelmed? Let’s Simplify Your Journey
If you’re unsure where to start or how to navigate each stage of solids, I’ve created a comprehensive Starting Solids Guide to support you through this process, from first tastes to more advanced textures. Check it out here to feel confident and prepared every step of the way.
Trust Your Journey
Starting solids is a learning experience for both you and your baby. Take it one day at a time, and know that you’re doing an incredible job. Your baby is lucky to have you guiding them through this exciting time.
Got questions or tips about starting solids? Flick me an email, I’d love to support you in this beautiful adventure.