You have the high chair, the bibs and the tiny spoons, and now you are staring at the kitchen wondering what to actually serve. Starting solids is exciting, but it can also feel like a big responsibility. The best first foods for babies are simple, soft, iron-rich and varied. Here is what to offer first, how to prepare it safely and a gentle plan for the first week.
Quick answer: the best first foods for babies
- Start around 6 months, when your baby shows signs of readiness.
- Iron-rich foods first and often: meat, fish, eggs, lentils, beans, iron-fortified cereal.
- Vegetables early, including less sweet ones like broccoli and cauliflower.
- Soft textures: smooth or mashed food, or soft finger foods about the size of your finger.
Is your baby ready?
Look for your baby sitting with little support, holding their head steady, bringing food to their mouth and swallowing instead of pushing food out. See signs your baby is ready for solids.
Great first foods to try
- Vegetables: broccoli, cauliflower, carrot, parsnip, sweet potato, courgette, peas.
- Fruit: banana, ripe pear, avocado, mango, stewed apple.
- Iron-rich: minced or shredded chicken, beef or lamb, flaked boneless fish, well-cooked egg, mashed lentils or beans.
- Grains: iron-fortified baby cereal, porridge oats, soft pasta, toast fingers.
- Dairy: full-fat plain yoghurt, small amounts of mild cheese.
How to prepare first foods
- Steam, boil or roast until soft enough to squash between your finger and thumb.
- Mash or blend for spoon-feeding, or cut into finger-length sticks for baby-led weaning.
- Do not add salt, sugar or honey.
- Cool food to lukewarm and stir well to avoid hot spots.
- Move on to lumpier textures within a few weeks to help chewing skills.
A simple first week plan
- Days 1 to 3: one vegetable a day, offered once, a few teaspoons.
- Days 4 to 5: add a second vegetable and an iron-fortified cereal.
- Days 6 to 7: add a fruit and a soft iron-rich food such as lentils or egg.
Keep milk feeds as usual. Breast milk or formula stays the main source of nutrition until 12 months. See the month-by-month solids guide.
Introducing allergens
Introduce common allergens such as egg, peanut (as smooth peanut butter mixed into food), dairy, wheat, fish and sesame one at a time from around 6 months, and keep offering them regularly. If your baby has severe eczema or a known allergy, talk to your doctor first. See allergies in babies.
Foods to avoid in the first year
- honey, until 12 months
- whole nuts, whole grapes, popcorn and other choking hazards
- added salt and sugar, and salty processed foods
- raw or lightly cooked eggs that are not stamped as safe for runny eating where you live
- cow’s milk as a main drink before 12 months
See choking hazards for babies.
When to talk to your doctor
- hives, swelling of the lips or face, vomiting or breathing difficulty after a food: call emergency services
- repeated gagging or difficulty with all textures
- constipation that does not settle
- your baby was born prematurely, before starting solids
Frequently asked questions
Purees or finger foods first?
Both are fine. Many families mix spoon-feeding and baby-led weaning.
How much should my baby eat at first?
A few teaspoons once a day is plenty. Follow your baby’s lead.
Should I start with fruit or vegetables?
Starting with vegetables, including bitter ones, may help babies accept them later.
Sources
- NHS Start for Life: Your baby’s first solid foods
- American Academy of Pediatrics, HealthyChildren.org: Starting Solid Foods
- World Health Organization: Complementary feeding
This guide is general information, not medical advice. If you have questions about starting solids, talk to your doctor or health visitor.