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

Introduction

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 spurt 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 gear, as well as some tips on how to encourage your baby to try new foods safely.

How do I know my baby is ready to start solids?

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. 

What are the signs of readiness?

• 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

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

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What nutrients does my baby need?

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 energy 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.

Our bodies need the following nutrients:

• 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)
• Healthy fats (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 of age, a breastfed baby will feed about 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.

Both Rooibos and Chamomile tea are naturally caffeine-free and are great options for babies. Caffeine is bad for babies because it disrupts the nervous system, causes cardiovascular stress and interrupted sleep.

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

Grains

If you will be feeding your baby porridge, look for fortified GMO-free baby porridge and try to avoid rice-based porridge.

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

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.

Once your baby is older than 8 months, you can start introducing finger foods, but we still recommend trying safer ways of introducing smaller foods.

Some ways you can safely introduce these foods are by using corn, blueberries and other smaller foods as an ingredient in fritters or mini pancakes, or you can mash grapes and other berries into a pulp.

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

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

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What should I feed my baby?

For the first six months, breast milk provides ideal nutrition, though infant formula is a safe and nutritious alternative if breastfeeding isn’t possible.

6–7 Months: First Tastes

At this stage, breastmilk or formula is still baby’s main source of nutrition. Solids are simply for exploration, texture learning, and motor skill development.

Texture: Smooth purées or very soft mashed foods
Serving size: 1–2 teaspoons to start, increasing gradually.

✅Ideal first foods:

• Vegetables: Butternut, sweet potato, carrots, peas, pumpkin, zucchini
• Fruits: Apple, pear, banana, avocado
• Grains: Baby oats, brown rice cereal, maize meal porridge (iron-fortified)
• Protein: Lentils, split peas, smooth chickpea purée
• Iron-rich foods: Iron-fortified cereals or puréed chicken/liver (very small portions)

Start with one new food at a time every 3 days — this helps identify any sensitivities and allows your baby to taste each food truly.

7–8 Months: Expanding Flavours & Textures

Baby’s confidence grows quickly, and their tongue control improves.
You can now introduce more combinations and slightly thicker textures.

Texture: Lumpy mashed foods, thicker purées, soft finger foods.

✅New foods to add:

• 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)

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 your 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

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

9–10 Months: Meals That Resemble Family Food

Your little one is learning to chew and join family mealtimes.

Texture: Soft, chopped, or fork-mashed foods.

✅Now you can try:

• Proteins: Tender chicken strips, fish flakes, tofu
• Grains: Brown rice, small pasta shapes, soft bread
• Vegetables: Cooked beetroot, peas, corn
• Fruits: Mixed fruit bowls, soft-cooked apples and pears
• Eggs: Whole egg (if tolerated)
• Family foods: Small portions of mild stews, soups, or pap with vegetables

Let your baby sit with you at the table — babies learn best by watching you eat. Mealtime is about connection as much as nutrition.

10–12 Months: Mini Family Meals

By now, your baby can manage three meals and one or two snacks a day. They can enjoy most family foods, as long as they are soft, small, and safe.

Texture: Soft bite-sized pieces; baby can self-feed confidently.

✅Ideal foods:

• Family foods with minimal salt and no added sugar
• Flaked fish, small pieces of soft meat, beans, and lentils
• Cheese, full-fat plain yoghurt
• Rice, pasta, soft bread, oats, pap, porridge
• Fruits & veggies in all colours — steamed, roasted, mashed, or raw (for soft fruits)

❌Avoid still:

• Whole nuts, popcorn, hard raw veggies (choking risk)
• Honey (until after 12 months, risk of botulism)
• Salt, sugar, processed meats, and added sweeteners

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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.

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How to Introduce Allergens

When you start solids with your baby, it is important to introduce allergens safely and gradually, and always be prepared for an allergic reaction.

Food allergies occur when the immune system reacts to certain food proteins, triggering a response that can cause a rash, swelling, choking 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 should I do if my baby has a food allergy?

If your baby has a mild allergic reaction, give your baby a non-drowsy paediatric antihistamine. We recommend keeping an antihistamine 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 advice on choosing the right brand. 

Ensure 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 antihistamine and go directly to the hospital as soon as you can. 

‼️The following reactions are medical emergencies:

• Trouble breathing
• severe swelling
• severe vomiting
• Severe diarrhoea

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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

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Making 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.

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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.

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Conclusion

Starting solids is so exciting! During this time, your baby will transition from drinking milk only to developing their taste buds, digestive systems and fine motor skills – plus, it’s a great way to bond.

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 hazards 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.

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.

Check out this helpful guide on starting solids with your baby.

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FAQs

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