How to Start Solids Safely (Baby’s First 5 Foods)

Congratulations! Your baby has officially reached a major milestone. Is your baby showing signs of readiness and you are wondering how to start solids?

Most babies experience a growth surge around six months and typically reach about three times their birth weight by their first birthday — this is usually when they’re ready for solids. 

In this article, we explore the different foods to offer and what to avoid, essential feeding items, as well as some tips on how to encourage your baby to try new foods safely.

What are the Signs of Readiness Before You Start Solids?

These signs are an indication that your baby might be ready to start solids:

• Steady head control
• The ability to sit with minimal support
• Showing curiosity about what you’re eating
• The ability to move food to the back of the mouth without pushing it out
• Opening the mouth wide enough to fit a spoon

Solids are introduced in different stages. As your baby shows signs of readiness, you can move on to the next stage of eating, until your baby is eating finger foods. 

10 Things You Will Need When You Start Solids

• A sturdy feeding chair / Bumbo feeding seat
• A silicone bib (easy to clean and catches food)
• Soft, small spoons
• Small silicone bowls (easy to clean and won’t break)
• Glass containers to store food in
• A strong blender to make purees
• A pot to steam/cook food
• Some hypoallergenic, perfume- and alcohol-free wipes
• A wet facecloth
• Some toys or books to keep older babies entertained during meals

Introducing Food and How to Start Solids

When introducing new foods to your baby, it is recommended to stick to one food for 3-5 days at a time to see if your baby has any allergic reactions.

A young baby’s digestive system is not mature enough yet to handle certain foods, and does not have the enzymes needed for breaking down food, so it’s important to wait until your baby is closer to 6 months old.

Begin by offering a small daily serving of puréed food, then slowly increase the amount as your baby shows more interest and appetite.

It is best to feed your baby creamy, pureed foods at first. Make sure to add enough water or breastmilk to the food and blend it until it is smooth.

Once your baby is comfortable eating pureed foods, move onto more texturised, mashed foods, but make sure there are no large chunks that your baby can choke on.

Your baby will eventually be ready to try small pieces of food at around 8-9 months, once they have developed the pincer grasp. Offer foods that is easy to grab and can be mashed between the fingers.

To keep things simple, you could try feeding your baby pureed foods for 1-2 months (depending on when they started), then move onto mashed foods for another 1-2 months, or until your baby is ready to start eating finger foods.

Cooking with butter will add some flavour to the food, but avoid using a lot of butter consistently over a long period, as it will increase your baby’s cholesterol levels.

Introducing solids is an essential developmental step that supports your baby’s increasing nutritional and energy needs.

What are nutrients?

Nutrients are the compounds found in different foods that not only make it possible for the body to grow and heal, but also play an important role in the proper functioning of nerves, the brain, organs and muscles.

They help regulate blood pressure and hormones; are needed for building bones and blood cells; produce the energy you need to stay busy during the day, and build healthy fats to keep the body warm.

When we have nutrient deficiencies, our bones become brittle, our muscles are weak, and eventually, the body will develop chronic diseases like cancer, osteoporosis and cardiovascular diseases. 

Without the proper nutrients in our bodies, we age faster, we get sick more often, and we feel tired all the time.

Certain essential nutrients can only be obtained through diet, as the body can’t produce them on its own. These nutrients include:

• Calcium
• Protein
• Carbohydrates (fibre, sugar, starch)
• Cholesterol
• Sodium
• Iron
• Fats

What nutrients do babies need the most?

• Fluids (water, breastmilk and formula)
• Protein (eggs, meat, chicken, fish, tofu, whole milk cottage cheese and ricotta)
• Calcium (breastmilk, formula, whole milk cheese, whole milk yoghurt, ricotta and cottage cheese)
• Whole grains and complex carbohydrates (whole-grain bread, whole-grain cereal, whole-grain pasta, brown rice or quinoa, lentils, beans and peas)
• Vitamins A, B, C and E (carrots, sweet potatoes, green veggies, bananas, beans, tomatoes, strawberries, cereal and grains)
• High-fat foods (avocado, full-fat yoghurt, full-fat cottage cheese, full-fat hard cheese, cook with olive oil or butter)
• Iron (meat, egg yolks, wheat germ, whole grain bread and cereal, cooked dried peas and legumes)
• Omega-3 fatty acids (fish, grass-fed meat, tofu, flaxseed, canola oil and DHA-enriched yoghurt, cereal and eggs)

Fluids

From 6 months, a breastfed baby will typically feed 6 times a day, and a formula-fed baby will drink every 4-5 hours. 

Babies can also drink purified water from the age of 6 months, and they need around 160 – 180 ml of water per day.

If you’d like to give your baby tea, both Rooibos and Chamomile tea are naturally caffeine-free and are safe to drink.

Rooibos contains anti-oxidants and offers a variety of cardiovascular benefits, while Chamomile calms your baby before bedtime and during teething.

Babies cannot have honey before the age of 12 months, as it can cause toxicity in the baby’s intestines, and we do NOT recommend giving your baby any sugar!

Grains

If you will be feeding your baby porridge, we recommend buying a fortified GMO-free baby porridge, and try to avoid rice-based porridge.

Arsenic is present in groundwater and can be extremely toxic in its inorganic form, and rice is known to contain higher levels of arsenic, which may cause constipation.

Our top recommended brands for baby porridge are Holle and Hipp Organic infant porridge. These brands offer a variety of porridge types, from creamy oats to baby muesli and Millet porridge. They are sustainably sourced, affordable and GMO-free.

Fruit and Vegetables

Offering your baby a colourful mix of fruits and vegetables is an easy way to ensure a balanced intake of nutrients.

Vegetables should always be cooked or steamed until they are soft, and Fruits can be cooked slightly to soften them before they are mashed.

Some root vegetables can contain trace elements from the soil, so peeling and washing them thoroughly before cooking is recommended.

If you want to add some flavour to your baby’s food, you sprinkle some cinnamon, turmeric, nutmeg, basil, mint, cumin and ginger.

What should I feed my baby?

Your baby only needs breastmilk for the first 6 months of life, but if that is not possible, formula is a safe alternative.

At 6 months, you shouldn’t worry about feeding your baby food to get full, but simply to explore textures and new tastes, and to develop the motor skills necessary for eating.

When starting solids, offer your baby smooth puréed foods, soups or soft, mashed foods. At this stage, they won’t need more than 1-2 teaspoons at a time.

Some nutritional options for first foods are:

Vegetables

Butternut, sweet potato, pumpkin, carrots, beetroot, zucchini

Fruits

Bananas, avocados, blueberries

Grains

Oats, maize meal, Iron-fortified cereals

Proteins

Egg, beef, chicken, lentils, chickpeas

Around 7 to 8 months, your baby will be more confident and have more tongue control, so you can try introducing new, thicker foods and different textures.

Some babies will be ready to move on to lumpy, mashed foods, thicker purées and soft finger foods, but you should still avoid anything that can be a choking hazard.

You can try the following foods:

• Veggies: Broccoli, spinach, green beans, cauliflower
• Fruits: Papaya, mango, peaches, prunes
• Proteins: Egg yolk (well-cooked, not raw), shredded chicken, minced fish (like hake)
• Carbs: Soft-cooked pasta, mashed potatoes, quinoa
• Healthy fats: Olive oil, avocado, nut butters (tiny amounts mixed into food)

💡Mammi Tip: This is a great time to let baby self-feed with soft finger foods — a Montessori approach that encourages independence and curiosity.

8–9 Months: Meal Variety & Finger Foods

Now you’re aiming for 2–3 small meals a day, in addition to milk feeds.

Texture: Soft chunks, mashed foods, finger foods that baby can pick up

Try introducing:

• Proteins: Soft minced beef, chicken, lentils, beans
• Mixed meals: Veggie stews, dhal, mashed beans with rice
• Grains: Soft toast fingers, pancakes, couscous
• Dairy: Full-fat plain yoghurt, soft cheese, cottage cheese (small amounts)
• Fruits: Berries (smashed), grapes (quartered), soft melon
• Spices: Mild herbs like cinnamon, basil, garlic, and cumin can be introduced for flavour

💡Mammi Tip: Allow baby to explore flavour naturally — no salt or sugar needed. Babies actually love subtle natural flavours when given the chance!

What foods should I avoid?

Most fruits, vegetables and animal products are safe for babies, but some foods could upset your baby’s stomach or be a choking hazard for your baby.

Avoid feeding your baby the following foods:

• Popcorn
• Nuts
• Cheese cubes
• Whole grapes
• Raw vegetables and fruit, such as carrots and apples
• Raisins
• Uncooked or processed meat that isn’t pureed, mashed or cut fine

We recommend avoiding processed meat altogether because of its high salt and fat content. There is a known link between the consumption of processed meats and obesity, heart disease, diabetes and high blood pressure.

There are also some foods babies should not be given before the age of 1 year…

Too much salt is bad for your baby’s kidneys, so avoid adding any salt to your baby’s food or cooking water, and avoid foods that are naturally high in sodium.

High-sodium foods include canned vegetables, processed cheese, processed meat, salad dressing, tomato sauce, biscuits, baked beans and most other canned and processed foods.

Certain foods should be avoided during your baby’s first year, such as honey, unpasteurized milk or juices, high-salt products, raw eggs, and choking hazards like nuts, whole blueberries or whole grapes.

Starting Solids and How to Introduce Allergens

Food allergies occur when the immune system reacts to certain food proteins, triggering a response that can cause symptoms such as rash, swelling, or digestive issues.

The foods that are considered allergens include:

• Nuts (peanuts, walnuts, pistachios, pecans)
• Cow’s milk and dairy products
• Eggs
• Soy
• Wheat
• Fish (including Shellfish)

How do I know if my baby is allergic to food?

If your baby is allergic to a certain type of food, an allergic reaction will happen within 2 minutes to 6 hours after being exposed to that food.

The most common signs of an allergic reaction are:

• Red, itchy and watery eyes
• A blocked or runny nose
• Coughing and wheezing
• A red, itchy rash
• Sneezing
• Swelling of the lips, face or tongue
• Diarrhoea
• Vomitting

What to do if my baby has an allergic reaction to food?

If your baby has a mild allergic reaction, give your baby a non-drowsy antihistamine for babies. We recommend keeping an anti-histamine on-hand once your baby has started eating solids.

Anti-histamines for babies are generally sold over the counter and you can ask your pharmacist and paediatrician for advise on choosing the right brand. 

Make sure that the anti-histamine you choose is suitable for babies and children under the age of 2 years.

If your baby has a severe allergic reaction, administer the recommended amount of anti-histamine and go directly to the hospital and soon as you can. 

Severe reactions include trouble breathing, severe swelling, or severe vomiting and diarrhoea after eating.

How to get on a feeding schedule

A simple daily routine could include milk feeds on waking and before naps, with solids like porridge, lunch, and dinner spaced evenly throughout the day.

Please follow your baby’s cues and remember that all babies are different. Your baby’s needs will also change with age, so you will constantly be adapting your routines and approaches.

An example of a basic feeding schedule:

• Breast or bottle upon waking
• Porridge around 8 AM
• Breast or Bottle around 11 PM
• Lunch around 1 PM
• Breast or bottle around 3 PM
• Dinner around 5 PM
• Bedtime breast or bottle around 8 PM
• Night feeds when necessary

How to Make Mealtime Enjoyable

To make eating enjoyable for your baby, try to follow a routine and be consistent with it. This will help your baby know when it is time to eat and it makes it easier for you to manage your time.

Ensure that your baby has a durable high-chair with a seat that is the right size for your baby. Your baby should not be slipping off the chair.

If your baby is older, make sure they are strapped in as baby’s may try to climb out of the high chair and could injure themselves. 

You can choose from different types of feeding chairs, including traditional high-chairs, space savers, hook-ons and foldable chairs.

We recommend eating together as a family to further establish a routine, to show your baby how to eat different foods and to make your baby feel included in mealtimes.

How to Deal with the Challenges of Feeding a Baby

Many babies adapt quickly and start eating without much effort. However, some common issues you might face somewhere along the journey, are refusal to eat certain foods, gagging and disinterest in food.

Remember that every new thing your baby learns is a gradual process, and it can take longer for some babies to adapt.

Be patient with your baby when introducing new foods, and do it at a pace that is safe and comfortable for your baby. 

If your baby starts crying or seems fussy, either stop feeding them or try to distract them by making funny sounds, singing or talking to them. 

When feeding your baby, wait until your baby opens their mouth to eat and do not force the spoon into their mouth. 

Try to remain calm, even if you get frustrated and stay positive so that you and your baby can enjoy mealtime together. 

Mealtime is a learning experience — for both baby and mom. Encourage exploration, mess, and joy. Let baby squish, taste, and discover. That’s how confidence and love for real food begins. Try your best to be patient and stay present.

Conclusion

Starting solids is an exciting stage in development for you and your baby. This is a time of trying new flavours and introducing different textures to your baby to help them develop their tastebuds, digestive systems and fine motor skills – and it’s a new way to bond!

It may seem intimidating at first – maybe you’re not sure if baby is ready to start solids or you are worried about choking – but check for signs of readiness and avoid chunky, unercooked food that could be hard to chew or swallow.

Remember to take it slow and introduce solids at a pace that is comfortable and safe for your baby. Most babies adapt well to purees in the early stages and choking risks are low with pureed foods.

Try to feed your baby a balanced diet that provides most (if not all) the nutrients they need and make sure they are hydrated throughout the day.

Some babies will require less bottlefeeds or breastfeeding after starting solids, but sometimes babies are still hungry at strange hours of the morning and that’s normal. 

Not all babies are the same, so if your baby is still hungry at midnight or 3 AM, feed them. It takes time for your baby’s body to adjust to change and there is no sense in starving a hungry baby and losing sleep in the process.

Eventually, babies stop feeding at night and sleep through, but it takes longer for some babies to reach this point, so be patient.

Through personal experience, we progressed to new foods based on baby’s teething journey. We only introduced thicker, bigger pieces of food once he was able to chew.

We wish you and your baby all the best on this journey and hope that you enjoy this major milestone together. 

Remember, you’re doing a great job! We know how tough parenting can be. Take it one day at a time.

FAQs

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