Once your baby starts solids, every spoonful counts. Their tummies are small, but their needs for iron, zinc and healthy fats are high. Choosing nutrient-rich foods for babies helps each meal do more, without complicated recipes. Here are ten great foods for 6 to 12 months and how to serve them safely.
Quick answer: nutrient-rich foods for babies
- Prioritise iron: by 6 months, babies’ iron stores start to run low.
- Offer variety: vegetables, fruit, protein and grains across the week.
- Keep milk as the main drink until 12 months.
- No added salt, sugar or honey in the first year.
10 foods worth offering
- Meat and poultry: rich in iron and zinc. Serve soft, minced or in thin strips.
- Eggs: protein, choline and vitamin D. Cook until firm; a common allergen to introduce early.
- Oily fish such as salmon or sardines: omega-3 fats for brain development. Remove all bones.
- Beans and lentils: iron, protein and fibre. Mash or serve soft.
- Iron-fortified cereals and oats.
- Full-fat plain yoghurt: calcium and protein.
- Avocado: healthy fats; soft and easy to mash or serve in wedges.
- Sweet potato and squash: vitamin A and fibre.
- Green vegetables such as broccoli and spinach, steamed until soft.
- Smooth nut butters, thinned and spread thinly, never whole nuts.
Boost iron absorption
Pair iron-rich foods with vitamin C, such as tomatoes, peppers, berries or citrus. Limit cow’s milk as a drink before 12 months, as it can reduce iron absorption.
Serving foods safely
- always sit your baby upright and stay with them while they eat
- cut round foods like grapes and cherry tomatoes into quarters
- avoid whole nuts, popcorn and hard raw vegetables
- cook eggs, meat and fish thoroughly
See choking hazards for babies, best first foods and the month-by-month solids guide.
When to talk to your doctor
- hives, swelling of the face or lips, vomiting or breathing difficulty after a food: call emergency services
- your baby has severe eczema or a known allergy, before introducing allergens
- poor weight gain or refusing most foods
- you follow a vegan or vegetarian diet and want advice on iron, B12 and vitamin D
Frequently asked questions
Does my baby need vitamin supplements?
Many health services recommend vitamin D for breastfed babies, and in the UK vitamins A, C and D from 6 months. Ask your doctor or health visitor.
Can my baby eat what we eat?
Yes, if you set aside a portion before adding salt and adapt the texture.
How much should my baby eat?
Let your baby lead. Appetite varies from day to day.
Sources
- NHS Start for Life: What to feed your baby from 6 months
- American Academy of Pediatrics, HealthyChildren.org: Starting Solid Foods; Iron
- World Health Organization: Complementary feeding
This guide is general information, not medical advice. If you have questions about your baby’s diet, talk to your doctor or health visitor.