When it comes to starting solids, it can be confusing to know what foods to start with. This blog post is here to give you ideas and direction for starting solids using the baby-led weaning method.
There is not one perfect “first food.” There are MANY foods that would make a great first food for babies. In previous years, it was commonly believed that there was a specific order that foods should be introduced to infants. This is an old, outdated recommendation and is not based on scientific research. Doctors, allergists, and feeding experts now agree that there is no need to introduce foods in a specific order.
To help you get started with baby-led weaning, I came up with the 15 First Foods! Each food is safe and nutritious to feed a new eater. I carefully selected each food taking into consideration iron needs, food groups, texture, allergen exposure, and more. Feel free to modify this list as needed based on your family’s needs and preferences.
Food #1: Butternut Squash
Peel butternut squash
Chop off the ends of the squash
Slice into strips about the width and length of two adult fingers. Discard seeds.
Place on a baking sheet and toss with oil
Season if desired, but do not add salt (I like to use a dash of pepper and rosemary)
Bake at 375 for about 45-60 minutes or until soft. Flip halfway through cooking.
Food #2: Banana
Peel banana
Cut in half widthwise
Insert your finger straight down the middle of the banana. It will break apart into three sections that are the perfect size to give a new eater. The best part is that they aren’t slippery!
For a demonstration of the banana spear method described above, (insert link here)
Food #3: Avocado
Cut avocado into slices about the width and length of two adult fingers.
Remove outer peel
Optional: to prevent the slippery avocado from flying out of your baby’s hands, roll it in something that will give it some grip such as crushed O cereal, finely shredded coconut, hemp seeds, breadcrumbs, or finely ground nuts.
Food #4: Yogurt
Purchase plain, whole fat yogurt. This ensure that the yogurt is ideas for babies – no added sugar and high in fat.
Offer the yogurt plain, or stir in nut butter or fruit if you want to add more flavor and variety. Prepare for a mess and allow baby to feed themselves with their hands. They may have fun touching and exploring the new texture. Another method is using the pre-loaded spoon technique. To do this, you load a baby spoon with yogurt and hand it to the baby in the air.
The baby can grab the spoon and bring it to the mouth themself.
Food #5: Chicken
Start with a fully cooked chicken drumstick. You can buy drumsticks and cook them, roast an entire chicken, or buy a pre-cooked rotisserie chicken.
Remove skin and any loose fat or bone pieces.
Offer the entire drumstick to baby by placing it on their plate or handing it to them in the air.
Food #6: Broccoli
Slice fresh broccoli into florets, leaving a long stem for baby to grab onto.
Cook by method of choice until soft.
Suggestion: add about an inch of water to a small pot and bring to a boil. Place florets in steamer basket and place in pot. Cover
with lid and steam broccoli for about 8-10 minutes or until soft.
Food #7: Scrambled Egg
Cook egg on the stovetop using a “scrambled egg” cooking method. Instead of breaking the egg into small pieces, leave it in big, long chunks. This makes it possible for baby to grab it and bring it to the mouth.
You can add flavors, seasonings, or vegetables as desired but avoid adding salt.
Food #8: Apple
Raw apples are considered a choking hazard. Remove outer peel and cook apples thoroughly before offering to baby.
Slice apple into wedges
Remove outer peel from each wedge
Bring about an inch of water to a boil
Place apple wedges in steamer basket and place inside pot of boiling water
Cover with lid and cook until soft
Food #9: Sweet Potato
Peel sweet potato
Slice into strips about the width and length or two adult fingers
Place on a baking sheet and toss with oil
Season if desired (black pepper, garlic powder, rosemary, etc.) but do not add salt
Bake at 350 for about 35-45 minutes or until soft. Flip halfway through cooking.
Food #10: Oatmeal
Cook oatmeal according to package directions
Add in a spoonful of peanut butter or another nut butter if desired and stir until smooth.
Allow baby to feed t himself with their hands, offer a pre-loaded spoon, or roll oatmeal into balls to make it a finger food.
Food #11: Carrot
Raw carrots are considered a choking hazard. Ensure that carrots are soft and fully cooked before offering to baby.
Use pre-cut baby carrots or slice whole carrots into strips
Fill a small pot with about an inch of water and bring to a boil
Place carrots in a steamer basket and place steamer basket in pot of water
Cover with lid and cook for about 10-12 minutes or until soft (cooking time may vary)
Food #12: Pasta
The best type of noodles for a new eater is something that is spiral shaped, such as rotini or cavatappi. Noodles such as spaghetti or macaroni will be harder for a new eater to pick up.
For the type of pasta, you can choose whatever kind you want: regular, enriched, whole wheat, lentil, etc.
Cook until soft. Offer with toppings of choice such as butter and parmesan cheese, marinara sauce, pesto, etc.
Food #13: Cantaloupe
Select a cantaloupe that is soft and ripe. Slice cantaloupe into thin strips that are about the width and length of two adult fingers. For thickness, think of a ruler and aim for about ruler thickness.
Many babies will be just fine to eat the cantaloupe plain, but if your little one is struggling with the slipperiness of it, try adding some texture like finely shredded coconut, breadcrumbs, crushed O cereal, etc.
Food #14: Salmon
You can prepare the salmon however you’d like, just make sure it is fully cooked ad all skin and bones are removed. Season as desired but avoid using sodium, sugar, or honey.
Slice the salmon into finger-length strips and offer to baby. It is likely that the salmon will flake off and fall apart as the baby is holding/eating it.
Suggestion: squirt salmon with a few squirts of fresh lemon juice. Place on a baking sheet with a little bit of oil. Cook at 400 for about 25 minutes or until fish is fully cooked.
Food #15: Watermelon
Purchase a seedless watermelon or remove the seeds as you cut it.
Slice the watermelon into thin strips about the width and length of two adult fingers.
Watermelon may cause more gagging than other solid foods – this is normal! If the gagging is so much that it’s making it difficult for baby to eat it, try offering a BIG piece that is still on the rind.
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