Complementary Foods: How to Start Solids for Your Baby

Going from milk to solid foods is a big step, but it doesn’t have to be stressful. Most babies are ready between four and six months. Look for signs like sitting up with support, good head control, and interest in what you’re eating. When those cues appear, you can begin the journey of complementary foods.

When to Begin and What to Expect

Start with a single‑ingredient puree – rice cereal, banana, or sweet potato are popular first choices. Offer a small spoonful once a day and watch for any reactions. It’s normal for babies to gag a little; that’s just their way of learning how to handle new textures. Keep the experience relaxed and let them set the pace.

Choosing Safe and Nutritious Foods

Aim for foods that provide iron, zinc, and healthy fats. Pureed meats, lentils, and avocado are excellent because they pack essential nutrients. Avoid added salt, sugar, or honey in the first year. Stick to fresh, organic produce when possible, but washed and cooked regular veggies work just fine too.

Texture matters as your baby grows. After a few weeks of smooth purees, introduce soft mashed foods like ripe pear or well‑cooked carrots. By eight months, finger foods such as small pieces of toast, cheese cubes, or soft fruit strips help develop chewing skills.

Allergy‑friendly introductions are key. Offer peanut butter (smooth, no added sugar) in a tiny amount after you’ve tried other foods without a reaction. Current guidance says early exposure can actually lower the risk of peanut allergy, as long as your pediatrician agrees.

Keep a food diary for the first month. Write down what you fed, the amount, and any signs of tummy upset or rash. This simple log can help you spot patterns and avoid foods that cause problems.

Hydration is easy – breast milk or formula still provides most fluids. If you live in a hot climate, a few sips of water with meals after six months is fine. Avoid juice; it’s high in sugar and can lead to diaper rash.

Family meals can become baby meals with a few tweaks. Cook a batch of plain quinoa, steam veggies, and blend a portion for your child while you enjoy the seasoned version. This saves time and keeps the menu varied.

Remember, the goal isn’t perfection but exposure. Offer a new food three times over a week before deciding if your baby likes it. Patience pays off, and the more flavors you introduce early, the more adventurous eaters become later.

Finally, stay in touch with your pediatrician. They can help you adjust portions, suggest supplements if iron is low, and reassure you when you’re unsure about a food. With these simple steps, complementary foods become a fun, nutritious adventure for both you and your baby.