Introducing solid foods is an important step for your baby. It increases their nutrient intake. They learn important social skills at the dinner table, including self-feeding and eating with others, and practice developmental skills like biting and chewing. Still, the process can feel overwhelming. With so many foods to choose from, it can be hard to know where to begin. Let’s take a look at the best types to introduce from the time your baby is six months to a year old.

Keep iron in the mix

Iron is an important mineral, aiding the production of the haemoglobin that carries oxygen around your baby’s body. It contributes to healthy growth and development. You can offer iron-fortified cereal, pureed meats, and fish.

Fruits and vegetables

Offer a rainbow of fresh fruits and vegetables for a baby diet rich in vitamins, minerals and fibre. Start with soft, pureed or mashed pieces of avocados, bananas, carrots, sweet potatos, and pears. As your baby gets more used to solids, you can extend diced or mashed fruit and veg. Some dietitians say taking a vegetable-led approach is worthwhile, suggesting that if you can get your baby to like bitter veggies earlier on, then things can only get easier. Research by University College London also suggests that introducing vegetables instead of fruit as first foods may be a good way of improving vegetables’ acceptance.

Dairy products

Dairy products are a good source of calcium, which is important for healthy bones and teeth. Full-fat dairy products, such as pasteurised cheese and plain yoghurt, can be introduced slowly from around six months of age. Choose products with no added sugar. Remember, babies do not need salt or sugar added to their food, though you can experiment with herbs and spices.

Grains and cereals

Grains and cereals are a good source of carbohydrates, which provide energy for your baby's growing body. Choose whole grains such as brown rice, quinoa, and oatmeal. Mix cereals with finely chopped fruit and avoid added sugars.

Protein-rich foods

Protein is important for building and repairing tissues in the body. Good sources of protein for babies include pureed meats, poultry, fish, and tofu. Introduce these foods one at a time and watch for any signs of allergies.

Finger foods

You can begin offering finger foods like cooked, chopped vegetables and soft fruit (don’t forget to chop the grapes) from about six months. Keep morsels small to avoid choking. Avoid nuts, popcorn, boiled sweets, and other choking hazards, as well as whole milk and honey. Try to keep processed food and anything with added sugars off the menu.

Introduce any potential allergens slowly and gradually. Start with small amounts and watch for any signs of discomfort or allergic reactions. Introduce one new allergen food at a time. Wait two-to-three days before introducing another.

Which should be the first foods I introduce to my baby while weaning?

From Unii’s Baby’s Nutrition Journey, we share ideas for baby’s first solid foods.