Solid Starts - 50 Fantastic First Foods

50 Fantastic First
Foods for Babies

Starting Solids
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50 Fantastic First Foods
for Babies Starting Solids
Baby is showing signs they are ready to try foods—now what? You may have a few foods in
mind that seem safe and nutritious, but which foods are ideal first foods? We’ve created a
list of our favorite 50 whole foods that are densely nutritious, low in heavy metals, easy for
babies to self-feed, and low risk for choking and aspiration.
This list provides ideas for foods to offer baby in the first few weeks of starting solids.
It’s not an exhaustive list, and plenty of other foods are perfectly healthy, safe, and suitable
to offer baby.
While babies receive most of their required nutrients from breast/human milk or formula,
babies and toddlers need additional key nutrients for optimal growth, including iron, zinc,
calcium, omega-3 fatty acids, and vitamin D. The foods included in this list are nutrient-rich
and easy for baby to self-feed, eat, and digest.
All of the foods on this list have a 3+ star nutrition rating in our free First Foods®
database. Foods with 3+ stars provide crucial nutrients that babies need. Additionally,
some foods on this list, including corn cobs and mango pits, help advance oral motor and
chewing skills rapidly.
Importantly, remember that variety in baby’s diet is key. Serve the foods included in this list
along with other various whole foods; this list does not indicate that the included foods are
superior to other nutrient-dense foods, nor should they be the only foods baby receives.
For pictures and videos on how to offer each of these foods, see our free First Foods®
database on our website or download the free Solid Starts app.
50 Fantastic First Foods for Babies Starting Solids
Acorn Almond Apple Asparagus Avocado Banana Beans Bell Pepper

Squash Butter (cooked)
Bone-In Bone Broccoli Buckwheat Butternut Cashew Cauliflower Chayote

Steak Marrow Squash Butter
Chicken Chickpea Corn Cob Cracked Drumstick Eggs Ground Labneh

Liver (purée) Wheat (chicken) Lamb & Beef
Lentils Mango N. American Oats Paneer Papaya Peanut Peas

Pit Mackerel Butter
(canned)
Persimmon Plantain Pumpkin Pumpkin Ricotta Salmon Sapodilla Sardines

Seed Butter Cheese
Spare Rib Sunflower Sweet Taro Teff Tofu

Bone Seed Butter Potato
Trout Yam Yogurt Zapote

(rainbow or
steelhead)
Best First Foods for Baby-led Weaning
Acorn Apple Asparagus Avocado Banana

Squash (cooked)
Bell Pepper Bone-In Broccoli Butternut Cauliflower

Steak Squash
Chayote Corn Cob Drumstick Eggs N. American

(chicken) Mackerel
(canned)
Papaya Plantain Salmon Sardines Spare Rib

Bone
Sweet Tofu Trout Yam

Potato (rainbow
or steelhead)
Best First Foods for the First Week of Solids
(Not Common Allergens)
Apple Asparagus Avocado Banana Beans Bell Pepper

(cooked)
Bone Broccoli Buckwheat Butternut Cauliflower Chayote

Marrow Squash
Chicken Corn Cob Drumstick Ground Lentils Mango

Liver Bone Lamn & Beef Pit
Oats Papaya Peas Persimmon Plantain Pumpkin
Pumpkin Sapodilla Spare Rib Sunflower Sweet

Seed Butter Bone Seed Butter Potato
Taro Teff Yam Zapote
Best First Foods for Plant-Based Families
Acorn Almond Apple Asparagus Avocado Banana

Squash Butter (cooked)
Beans Bell Pepper Broccoli Buckwheat Butternut Cashew

Squash Butter
Cauliflower Chayote Chickpea Corn Cob Cracked Lentils

(purée) Wheat
Mango Oats Papaya Peanut Peas Persimmon

Pit Butter
Plantain Pumpkin Pumpkin Sapodilla Sunflower Sweet

Seed Butter Seed Butter Potato
Taro Teff Tofu Yam Zapote
Best First Foods to Maintain
Common Allergen Exposure
Almond Cashew Chickpea Cracked

Butter Butter (purée) Wheat
Eggs Labneh N. American Paneer

Mackerel
(canned)
Peanut Ricotta Salmon Sardines

Butter Cheese
Tofu Trout Yogurt

(rainbow or
steelhead)
Best First Foods That Are Not Too Messy
Acorn Apple Asparagus Avocado Banana Bell Pepper

Squash (cooked)
Bone-In Bone Broccoli Butternut Cauliflower Chayote

Steak Marrow Squash
Chickpea Corn Cob Drumstick Eggs Ground Labneh

(purée) (chicken) Lamb & Beef
Mango Paneer Papaya Peas Persimmon Plantain

Pit
Sapodilla Spare Rib Sweet Taro

Bone Potato
Tofu Trout Yam

(rainbow or
steelhead)
Acorn Squash
Food Type Nutrition Rating Common Allergen?
Vegetable No
Crescent moon slices with a sweet, nutty flavor and bright orange color—every
aspect of acorn squash is sure to delight baby’s senses. Nutritionally, acorn squash
is packed with carotenoids (like beta-carotene), fiber, folate, potassium, and vitamin
B6. Together, these nutrients support baby’s gut microbiome, heart and brain health, and immune system.
Acorn squash even contains vitamin C, making it a great vegetable to pair with plant-based foods
containing iron, like beans, lentils, or spinach.
Offer a large, well-cooked crescent-shaped piece of squash, with skin removed, and let baby grab it from
you and munch on it. It’s okay if it falls apart into smaller pieces. If baby has a hard time self-feeding,
simply mash the cooked squash for hand-scooping from a bowl that suctions to the table or hand over a
pre-loaded spoon.
Tip: Here’s one way to cut an acorn squash without chopping off a finger. Place the squash on a
cutting board with the stem side facing up. Insert a sharp knife into the squash on one side of the stem,
then cut vertically until the knife reaches the cutting board. Turn the squash on its side, insert the knife
into the cut, and slide it through the rest of the squash, until it reaches the other side of the stem.
Next, pull apart the two halves and scoop out the seeds. Cut the halves crosswise to create crescent-
moon slices that are about one inch thick. Ready to cook!
Almond Butter & Meal

Nuts/Seeds Yes
Almonds, almond meal, and almond butter are rich in many of the vitamins and
minerals baby needs to thrive, including calcium for strong bones, zinc for healthy
growth, vitamin E for antioxidant support, and some iron. Nuts, including almonds,
are also fantastic sources of fiber, which supports digestive function, protein, and healthy fats.
While whole almonds pose a high risk of choking, almond meal and thinned-out almond butter are
a much lower risk and research shows that the nutrients found in almonds are more readily absorbed by
our bodies in processed forms like almond meal and butter. Almonds are classified as tree nuts, which are
a common allergen, so take care when introducing.
Purchase or make smooth almond butter, ideally with no salt or sweetener added, then mix into
applesauce, breast/human milk, formula, water, or yogurt. Offer a small amount to baby in a bowl for
hand-scooping or pre-load a utensil and hand it to baby in the air for them to grab. You can also stir
a bit of the thinned out almond butter into warm cereal or porridge.
Tip: While baby will develop the fine motor skills to purposefully “dip” their foods later, you can start
showing them how it’s done now. Offer a little yogurt in a bowl with smooth almond butter stirred in,
dip a banana spear in the yogurt, and offer the spear for baby to hold and munch on.
Apple (cooked)
Fruit No
Apples are one of the world’s most popular fruits, and for good reason: delicious,
sweet flavors, tart flavors, and packed with nutrition. All apples are a good source
of vitamin C, B6, and much more. Apples also offer a unique fiber called pectin and
a special class of antioxidants called anthocyanins, which together help baby’s digestive and heart
health flourish.
While raw apples and dried apples are choking hazards for babies, there are plenty of ways to offer
this nutritious fruit that minimize choking risk. To serve to babies 6 months and up, remove the skin, core,
and seeds, and boil, steam or bake apple halves until they are soft and easily pierced by a fork. Offer the
cooked apple half for baby to munch on or mash it into applesauce for hand-scooping.
Tip: Applesauce on the menu? Boost flavor and nutrition by adding a bit of butter or yogurt or a pinch
of spice like cardamom, cinnamon, or ginger. Applesauce is also a terrific vehicle for introducing nut
butters, which can be mixed in.
Asparagus
Vegetable No
Baby may not actually get much in their belly with asparagus, but it’s a fantastic
first food. The long, stick-like shape of a whole, cooked asparagus is easy for babies
to grab and hold and munching on the spear helps advance baby’s chewing skills
and tongue coordination. Resistive sticks of food like asparagus trigger the reflexes that are the
foundations of chewing, moving food around in the mouth, and swallowing.
Nutritionally, asparagus contains lots of folate to promote growth and function of tissues and cells,
as well as vitamin B6 to help babies process protein and carbohydrates, and vitamin K for blood health.
Asparagus also contains plenty of fiber to help with digestion and support baby’s developing gut
microbiome. Note: Asparagus can sometimes cause gas and some intestinal discomfort due to its
carbohydrates and fiber content, so consider introducing asparagus slowly.
You can offer whole, cooked asparagus to babies at 6 months of age; the way baby munches on an
asparagus spear fundamentally changes its round shape and reduces the risk of choking, even if they
manage to tear off a piece. If you’d like to maximize consumption, slice cooked asparagus lengthwise,
then chop and mix the small pieces into scoopable foods like egg dishes, grain salads, and mashed
vegetables. Note that there is no need to remove the tips from cooked asparagus before serving to baby;
in fact, these tender parts of the vegetable may be easiest for babies to consume when munching on a
whole spear.
Tip: Eating asparagus might give your baby’s urine a strong odor. It’s thought that the odor is
caused by asparagusic acid converting in the body to sulfur-containing chemicals that wind up in urine.
Not everyone carries the gene that triggers the smell, and some people cannot smell the odor at all.
Either way, it is normal.
Avocado
Fruit No
Is there an easier-to-serve healthy food than an avocado? No refrigeration needed,

minimal preparation, and high in essential nutrients that baby needs to grow.
In addition to a wholesome serving of cell-protective fats for brain development,
avocado is high in fiber, vitamin B6, folate, vitamin E, trace amounts of vitamin C, and a special grouping
of carotenoids—lutein and zeaxanthin—shown to support vision and eye health. Avocado is especially
helpful in moving along baby’s bowels thanks to its fiber content.
To serve avocado to babies 6 months and up, consider offering a whole half of avocado with the skin off.
If the pieces of avocado are too slippery for baby to hold, aid grip by rolling the pieces in crushed cereal,
almond flour, shredded dried coconut, or finely-ground nuts or seeds like hemp hearts. Alternatively, scoop
some mashed avocado on a pre-loaded spoon and hand it to baby.
Tip: If you need a rock-hard avocado to soften quickly, place it in a brown paper bag with a banana to
speed up the ripening process.
Banana
Fruit No
Bananas are rich in carbohydrates to fuel baby’s fast metabolism and are packed
with folate, vitamin B6, and vitamin C. They are also a great source of fiber, to help
baby’s microbiome and promote healthy poops.
To serve banana to babies 6 months and up, simply break the banana in half and offer a whole piece
or spears to baby without the peel. If the banana is too slippery for baby to hold, consider rolling it in
finely crushed cereal or finely ground nuts to add grip. Alternatively, you can mash the fruit and serve for
hand-scooping or practice with a pre-loaded spoon.
Tip: Store green bananas in a brown paper bag to speed up the ripening process. Once ripe, peel and
pop them in an air-tight container in the freezer—where they’ll keep for a couple of months.
Beans
Legume No
Beans – from cannellini to kidney, pinto to turtle – are an affordable, versatile, and
ideal plant-based protein for babies. They also contain fiber, healthy fats, and are
packed with B-vitamins, folate, iron, and zinc—important nutrients for baby’s overall
growth and development.
Cooking dried beans from scratch is more economical, but canned beans taste great, too. Just know
that canned beans often have high levels of sodium, which can exceed baby’s needs, so look for beans in
cans marked “no salt added” or “low sodium.” Bisphenol A (BPA) is used to line the interior of some food
containers, and studies show that frequent exposure can affect baby’s neurological development among
other issues. Look for cans marked “BPA-free,” when available.
Crush or blend cooked beans into a textured mash or smooth paste that baby can scoop up.
If you prefer, serve the mash or paste with a spoon, or thinly spread it onto a teething rusk or
thin rice cakes. To boost nutrition, stir in breast/human milk, formula, olive oil, mashed avocado,
or even unsweetened whole milk yogurt when making the mash or paste. You can also stir the
crushed or puréed beans into soft, scoopable foods.
Tip: Foods rich in vitamin C can help baby’s body better absorb the iron from plant-based foods
like beans, so try serving beans with veggies high in vitamin C like bell pepper, broccoli, or tomato.
Bell Pepper
Vegetable No
Bright and colorful, bell peppers are packed with vitamins A and C, two key
nutrients babies need for healthy eyesight, skin, and immune system development.
Fun fact: Peppers (especially red and yellow varieties) offer more vitamin C per
serving than an orange. Peppers also offer vitamin B6, which fuels energy and helps produce hormones
that regulate mood, sleep cycles, and other bodily functions.
To serve to babies 6 months and up, offer cooked, soft bell pepper in halves or quarters, with the pith,
seeds, skin, and stem removed. You can also offer raw bell pepper sliced very thinly—just expect some
spitting as baby tries to manage the new texture.
Tip: To easily remove the skin from bell peppers, cook them as desired, then immediately place them in
a closed container (such as a bowl with a lid or a plastic bag). Let the peppers cool for 15-20 minutes and
remove from the container. The steam helps the skin release from the pepper’s flesh.
Bone-In Steak
Meat No
While it may seem counterintuitive, steak can be a terrific first food for babies.
It is incredibly high in iron, protein, zinc, and other key nutrients that babies need
as they start solids. Plus the bone works as a food teether because it is firm,
resistive, and unlikely to break apart in the mouth as baby munches and sucks.
To prepare steak for baby, make sure to thoroughly cook the meat to an internal temperature of 145 F
(63 C) to kill any harmful bacteria. Cut the meat away from the bone and slice it into strips about the
size of two adult fingers pressed together and remove any gristle and loose fat. Make sure the strips are
as thick as your finger so they are less likely to break apart as baby munches. To prepare the steak bone,
inspect it for any loose or broken shards and make sure it not too brittle. You don’t want the bone to
break or splinter while baby gnaws on it. Similarly, because meat is hard to chew, be intentional about
how much meat is left on the bone. To reduce the risk, remove any loose pieces of fat or chunks of meat,
and leave about a ¼ inch (or ~ ½ cm) of meat along the bone.
Tip: Barbecue sauce and steak marinades sometimes call for honey, which is not safe for babies
younger than 12 months old because it can cause infant botulism. Read more on our honey page.
Bone Marrow
Meat No
Bone marrow is the jelly-like tissue in the middle of animal bones, and it’s a
surprisingly affordable and nutritious food for babies. Starting at around 6 months
of age, babies need lots of iron on a regular basis, and bone marrow is packed with
this essential nutrient. It’s also high in healthy fats, B vitamins, blood-healthy vitamin K, and immune-
supportive minerals like selenium and zinc.
You may see prepackaged bones in the meat section of your grocery store marked as “beef marrow
bones,” but if you don’t, go to the butcher counter and ask for “long, cross-cut” bones. These will be
easiest to cook and prepare at home.
Once bone marrow has been cooked (usually the oven is easiest for this), blend it so that any chunks or
globs of fat are broken down. Spread roasted bone marrow on toast, thin rice cakes, or baby crackers.
You may also whip roasted bone marrow with breast/human milk or formula, or mix into other foods,
such as mashed vegetables.
Tip: Bone marrow has a rich, fatty flavor, so try adding it to protein-rich foods, like smashed beans
or lentils, for added nutrients and heartiness.
Broccoli
Vegetable No
Broccoli is a fantastic food for babies starting solids. Broccoli is packed with
nutrients—rich in fiber, vitamins A, C, K, folate, and choline—and encourages kids
to touch and play. All those tiny buds on the floret fascinate babies, and they’ll
enjoy inspecting, touching, and tasting, making broccoli a terrific food for sensory and fine motor skill
development.
To prepare broccoli for babies 6 months and up, cut it into large florets (for new eaters with clumsy
hands, bigger florets are better) and steam until soft enough to mash between your fingers. If you include
the stalk, make it’s also soft. After cooling the steamed broccoli, add a bit of olive oil for extra healthy fats.
Tip: Dressing broccoli with a squeeze of lemon juice mixed into the olive oil will add zip and flavor and
boost the absorption of iron naturally present in broccoli. Just know that acidic citrus fruits like lemon
can irritate baby’s skin and may leave a small, harmless contact rash around baby’s mouth.
Buckwheat
Pseudo-grain No
Buckwheat is a wonderfully versatile and naturally gluten-free grain. Rich in

carbohydrates, with a touch of folate, B6, potassium, and magnesium, buckwheat
has plenty to offer baby’s body and palate. Buckwheat contains protein (including
all amino acids) and fiber and lignans to support a healthy and happy gut. You can find buckwheat
in the form of whole grains or groats, flour, noodles (often called soba noodles), and more.
Cooked buckwheat groats are tough to pick up for young babies, so try preparing buckwheat
groats as a porridge or risotto for easy hand-scooping. You can also chop buckwheat noodles and
offer the pieces in a bowl for baby to try and self-feed.
Tip: Looking to mix up baby’s mornings? Try serving buckwheat hot cereal (groats that have been
milled into tiny flakes) instead of oatmeal or instant wheat.
Butternut Squash
Vegetable No
Butternut squash is jam-packed with carotenoids, like beta- and alpha-carotene,

as well as beta-cryptoxanthin. These important compounds convert to vitamin A in
the body to support healthy skin, vision, and immunity, among many other functions.
Butternut squash is also a great source of B-vitamins for energy, vitamin E for brain development, and
vitamin C for immune support.
To serve butternut squash to babies 6 months and up, offer cooked crescent-shaped or half-moon-shaped
pieces without the skin or mash the cooked squash and let baby scoop it up with their hands
or take a pre-loaded spoon.
Tip: Cutting butternut squash can be a tricky business. Try placing the squash on its side and slicing
crosswise to separate the bulb from the neck. Then, cut off the flower and stem ends to create a flat
surface that lets each piece sit upright on your cutting board without rolling. Next, use a sharp vegetable
peeler to remove the skin. Cut the bulb part in half and scoop out the seeds. Decide what shapes you
want to create and cut accordingly. Now you’re ready to cook!
Cashew Butter
Nuts/Seeds Yes
Cashews and cashew butter are an excellent source of protein, healthy fats, fiber,
selenium, zinc, vitamin B6, vitamin K, and more. Together, these nutrients support
baby’s thyroid and immune health, brain development, and foster healthy blood
and digestion. Although technically a seed, cashews are considered a tree nut, and thus, a common
allergen, so take care when introducing—offer a very small amount for the first few servings and watch
baby closely for signs of a reaction.
While globs of nut butter can be a choking hazard, thinned out cashew butter is a fantastic early food
for babies. Mix smooth, unsalted, unsweetened cashew butter with applesauce, yogurt, breast/human
milk, formula, or water until there are no clumps remaining. Serve a bit of thinned out cashew butter on
porridge or fruits and vegetables prepared in age-appropriate ways.
Tip: If you have whole, unsalted cashews on hand, you can also make a creamy sauce to drizzle onto
baby’s food. Just soak the cashews in water until they are softened and a bit squishy, then blend until
smooth, adding water or oil to decrease the stickiness.
Cauliflower
Vegetable No
Cauliflower is a good source of fiber to support baby’s digestive health and is

packed with vitamin B6, folate, and choline—nutrients essential for baby’s cognitive
development. As with other cruciferous veggies, cauliflower contains vitamin C,
which helps our bodies absorb iron from plant foods like beans and lentils.
To prepare cauliflower for babies 6 months and up, start by cutting into large florets and steaming until
completely soft. If you place a cooked floret in front of baby with its stalk-end up, baby is likely to pick it
up by the stalk and explore and munch on the floret parts. You can also mash or purée cooked cauliflower
for hand-scooping.
Tip: Try offering cooked cauliflower florets with a sauce or dip like tzatziki or hummus to boost fat and
nutrition. Just be sure to safely introduce allergens present in the dips before serving.
Chayote
Vegetable No
A member of the squash family, chayote is crisp and juicy, with a mildly sweet flavor.
Chayote contains plenty of zinc for robust metabolism, folate and vitamin B6 for
neurological development, and vitamin C for healthy skin, immunity and increased
iron absorption. Chayote also boasts powerful antioxidants, which can reduce inflammation and regulate
blood sugar levels.
To serve to babies 6 months and up, remove the skin, core, and seeds, and boil, steam, or bake chayote
halves until they are soft and easily pierced by a fork. Offer the cooked chayote half for baby to munch
on or mash it for hand-scooping. Chayote is a wonderfully versatile and pairs well with sweet and savory
flavors; try seasoning the fruit with spices like cardamom, cinnamon, ginger, marjoram, mint, or thyme.
Tip: The rind of chayote is edible, and baby is likely to just spit it out if they manage to bite off a piece
but go ahead and peel it if it makes you nervous. Fruit skins are not a choking hazard, but most babies
will spit them out due to the challenging texture.
Chicken Liver
Meat No
Are you cringing? Stay with us. Chicken liver is an amazing food for babies starting
solids. Besides providing a complete protein source, it’s exceptionally high in vitamin
A (essential for immunity and eye health) and extraordinarily rich in all B vitamins
(for energy), choline (for brain health), iron (for growth and development), and zinc (for immunity and cell
function). Just limit baby to one serving or 1-2 tablespoons per week, as chicken liver’s high vitamin A
concentration is toxic when consumed in excess.
Most babies love liver despite its pungent taste and aroma. To prepare chicken liver for babies
6 months and up, simply cook the liver until it reaches an internal temperature of 165 degrees
Fahrenheit (74 degrees Celsius) and then blend with a healthy fat like butter, olive oil, or water
in a food processor until it becomes creamy and spreadable. From there, spread on a thin rice cake
or baby cracker or offer some on a pre-loaded spoon.
Tip: Fresh liver freezes well, so just portion out what you need and freeze the rest in small containers
portioned out to individual serving size
Chickpea (purée)
Legume Depends on country
Chickpeas or garbanzo beans are a versatile and nourishing legume for babies.
They offer plant-based protein, healthy fats, fiber, as well as choline to fuel the brain
and zinc to promote a healthy sense of taste and smell. Chickpeas are high in iron
and contain copper, which helps baby’s body absorb iron and form connective tissue. While chickpeas are
not considered a universally common allergen, chickpea allergies are on the rise in India and Spain. Whole
chickpeas are a choking hazard, but hummus made from chickpeas makes a great first food for babies.
Note that hummus typically contains tahini (sesame paste), and sesame is a common allergen. To make
sesame-free hummus, simply purée chickpeas with olive oil. Serve the hummus/purée on its own for hand
scooping or offer on a pre-loaded spoon.
Tip: Hummus is a wonderful and nutritious food for babies. If serving store-bought hummus to baby, try
to find low-sodium versions (under 100 milligrams per serving), as some versions can be quite high in sodium.
Corn Cob
Grain No
We love corn on the cob for babies because it helps to quickly advance oral motor
skills. Nutritionally, corn offers some fiber, folate, and B vitamins, and its kernels
get their distinct yellow hue from high amounts of lutein and zeaxanthin, two
carotenoids that support baby’s visual health.
Take care when introducing corn, as handfuls of loose corn kernels (which can scatter in the mouth and
confuse the brain during the swallow) are a potential choking hazard for babies under 12 months of age.
However, corn on the cob does not pose any unusual risk. Not only does the gnawing and gnashing of the
cob change the shape of the kernels, but baby can’t handfuls of loose corn kernels in their mouth when
working with a cob.
To serve corn on the cob to babies 6 months and up, serve cooked corn on the cob that has been hacked
into 2- or 3-inch rounds. This shape is easy for baby to hold and self-feed. Nervous? Cut all the kernels off
the cob and just offer the cob for baby to teethe on. While a cob with the kernels cut off won’t offer much
nutrition, it is excellent for mapping the mouth and developing oral motor skills.
Tip: If you see whole kernels in baby’s poop, do not be alarmed. This is normal and does not mean
baby did not get the benefits from the food. The outer casing of corn kernels is not digestible, which is
why you will see them in poop.
Cracked Wheat
Grain Yes
Wheat is widely available, affordable, and offers plenty of valuable nutrients,

making it a wonderful first food for babies. Cracked wheat is made by grinding
wheat berries into coarse pieces and is available pre-packaged and in bulk bins
in many grocery stores and online retailers. If cracked wheat isn’t available to you, bulgur has a similar
texture and nutritional profile. Cracked wheat made from wheat berries is a whole-grain food offering
fiber, protein, and iron. Note that wheat is a common food allergen, so take care when introducing
and watch baby closely for signs of a reaction for the first few servings.
To prepare cracked wheat for baby, treat it like other warm cereals. Cook the cracked wheat with water,
stir in a bit of breast/human milk or formula for added nutrition, and offer to baby in a bowl. Let them
self-feed with their hands or offer a pre-loaded spoon for baby to grab.
Tip: Cracked wheat’s versatile taste pairs well with sweet flavors like mashed fruits, or savory flavors,
as in some traditional Dalia recipes that pair wheat with lentils, turmeric, and other spices.
Drumstick (chicken)
Meat No
Chicken drumsticks and drumstick bone are fantastic first foods for baby because
they are easy to hold and provide sensory input to the mouth, which aids oral motor
skills. While babies may not consume much of a drumstick in the first weeks of
starting solids, munching, sucking, and mouthing the bone will still yield nutrient intake. Chicken offers
iron, zinc, B-vitamins, and more to help promote overall growth and development.
To serve a drumstick to babies 6 months and up, remove the skin, loose cartilage, pin bones, and loose
fat, leaving little bits of meat as desired. While baby won’t get much food in their belly this way, the bone
is fantastic for mapping the mouth and advances oral motor skills. Keep in mind that chicken drumsticks,
depending on how they’re cooked, can become brittle and easily breakable, especially at the edges.
Always test the bone prior to serving by trying to bend it and pushing on the edges. Strong, firm bones
are the way to go. If the bone breaks easily, crumbles at the edges, or splinters, the risk for bone to break
off in baby’s mouth increases. If you feel comfortable, try serving a drumstick with some of the meat still
on, but still remove the skin and any loose pieces of cartilage, fat, etc. If a too-big piece of meat is torn
off, give baby time to work with the food before intervening.
Tip: Keep chicken in the refrigerator or freezer and store it separately from produce. Thaw frozen meat
in the refrigerator (never on the counter) and cook chicken to an internal temperature of 165 degrees
Fahrenheit (74 degrees Celsius) before serving. Always wash your hands and surfaces that come in
contact with raw meat.
Eggs
Protein Yes
Fun fact: Eggs contain almost every nutrient there is, except for vitamin C. Packed
with omega-3 fatty acids, B vitamins, selenium, and choline, eggs are the most
affordable source of complete protein and one of the most nutrient-dense foods to
offer baby. Another bonus? They are one of the few food-based sources of Vitamin D.
Eggs are among the most common food allergens in babies. However, there is strong evidence to
suggest introducing whole eggs—egg whites and yolks—before a child’s first birthday can decrease the
likelihood of a child developing an egg allergy. (Read more about Introducing Allergens to Babies.)
To prepare eggs as an early finger food, start with an omelet (including whites and yolks), well-cooked,
and cut into rectangular strips. This shape is great for self-feeding and much easier for babies to pick up
than scrambled eggs. Recipe for baby’s first eggs on our Egg page.
Tip: While chunks of hard-boiled egg pose more of a choking hazard than a strip of an omelet, baby
can also enjoy a hard-boiled egg mashed with water, avocado, breast/human milk, or formula. Offer as a
scoopable food with their hands or on a pre-loaded spoon.
Ground Lamb and Beef

Meat No
Starting around 6 months of age, babies need food with iron, zinc, and protein on a
regular basis. Ground lamb and beef contain all these nutrients and more. They are
also easy to prepare as a first food for baby.
Simply mix small crumbles of cooked ground lamb or ground beef into an easy-to-scoop food like mashed
vegetables, porridge, or yogurt. Avoid serving crumbles of ground meat on their own, as they can pose a
higher risk of choking.
You can also use ground lamb or ground beef to prepare burgers, meatballs, or patties for baby.
When forming the meatballs, make them larger in size (at least 2 inches or 5 cm in diameter) to make it
easy for baby to self-feed and avoid mini meatballs to reduce the risk of choking. Cook the meat until the
internal temperature reaches 160 F (71 C) to kill any harmful bacteria. Cooking and serving the meatball
in sauce (or with a dip like plain yogurt) softens the meat, which makes it easier for baby to chew and
swallow and lessen gagging. You can also mix softening ingredients like breadcrumbs, cooked grains,
egg, or nut or seed flours into the meat batter to help the meatballs stay soft as they cook.
Wondering about other cuts of beef and lamb, like chops or steak? They are also great first foods to
boost iron and other key nutrients in the diet. Just be sure the meat is fully cooked and cut in an age-
appropriate way that reduces the risk of choking: cut the meat into strips about the size of two adult
fingers pressed together and remove gristle and loose fat. Avoid offering cubes and chunks of meat,
which are common choking hazards.
Tip: If you offer a large meatball and baby munches it down to a concerning size, simply take it away and
replace it with a new, large meatball. You can repurpose the half-eaten meatball by mashing into other foods.
Labneh
Dairy Yes
Labneh is an underappreciated cheese that offers a tart zing and creaminess to

dishes. Typically made from pressed yogurt or kefir, labneh offers plenty of fats
to baby, plus calcium for bone health and probiotics to help their gut microbiome
flourish. And, like yogurt and kefir, it’s rich in vitamin A, some B-vitamins, zinc, and more. Certain brands of
labneh can be high in sodium, so be sure to read labels and choose one that has less than 100 milligrams
of sodium per 1-ounce serving.
Try using labneh in meals and recipes in place of where you might use cream cheese or Greek yogurt.
Note that labneh is usually made with cow’s milk, a common allergen, so take care when introducing.
When serving labneh to babies, scoop some into a bowl for baby to self-feed or offer some on a pre-
loaded spoon for baby to grab. Serve the labneh plain or with a drizzle of olive oil and a pinch of spice
like coriander, cumin, or garlic powder.
Tip: If labneh isn’t available to you, try offering yogurt or fresh ricotta cheese instead.
Lentils
Legume No
Lentils are the ultimate kitchen superhero. As one of the fastest cooking dried
legumes, easiest-to-access, and budget-friendliest foods out there, they sure don’t
get enough appreciation for practicality and nutritional density. Lentils are chock full
of protein, iron, zinc, folate, and vitamin B6 and many more. Together, these nutrients ensure that baby
will have a healthy gut and circulation, a great sense of taste and smell, and a blossoming brain
and nervous system. Lentils also offer a touch of choline and the powerful antioxidant vitamin E.
Lentils also have a healthy dose of fiber, which is great for baby’s digestion but can loosen stool.
Serve cooked lentils atop or stirred into foods that are easy for baby to scoop, such as mashed potatoes,
mashed vegetables, grain porridges, or yogurt. Encourage baby to try and self-feed by scooping with
their hands or pre-load a utensil for baby to grab.
Tip: Have you ever experienced rock-hard lentils that refuse to soften no matter how long you cook
them? Avoid adding acid or salt while cooking lentils, as that can cause hardening. If making a tomato
and lentil dish, add tomatoes (which are naturally acidic) at the end to keep the lentils tender
Mango Pit
Fruit No
Mangoes are bursting with beta-carotene, an antioxidant that turns into vitamin A
in the body and supports baby’s immune system and eye health. Plus, it has plenty
of fiber, vitamin B6, and vitamin C to benefit a baby’s developing digestive system,
brain, and immunity.
While chunks of mango flesh are a potential choking hazard, a mango pit—peeled and with
most of the flesh removed—is a great, resistive food for new eaters. Baby can suck and munch
on the small bits of flesh remaining on the mango pit, gaining some of the nutritional benefits
of mango, while also building oral motor skills and learning the boundaries of their mouth.
Tip: If the mango pit keeps slipping out of baby’s hands, try rolling it in finely shredded coconut, finely
ground nut, or dry infant cereal to add grip.
North American Mackerel (canned)

Finned Fish Yes
Canned mackerel, also known as North Atlantic mackerel, Atlantic chub, Boston
mackerel, Norwegian mackerel, or tinker, is loaded with omega-3 fatty acids,
including the critical docosahexaenoic acid, or DHA. North Atlantic mackerel helps
support baby’s cardiovascular health, cell growth, and eyesight. Mackerel also contains B vitamins to
provide energy and selenium to power organ function and protect against toxins.
Not all mackerel is safe for babies. Avoid king mackerel and Spanish mackerel. These species from the
Caribbean Sea, Gulf of Mexico, and South Atlantic Ocean contain high levels of mercury and are not safe
for babies or pregnant individuals. Good news: Most canned mackerel is North Atlantic mackerel and safe
for babies.
When serving canned mackerel to babies 6 months and up, rinse the fish in a colander to reduce excess
sodium and remove any remaining bones. Serve whole as a finger food or mix fish flakes into soft,
scoopable foods like mashed avocado, mashed potatoes, or yogurt.
Tip: When shopping for canned mackerel, look for “low-sodium” or “no salt added” options in BPA-free
cans. Brands that fit the bill include Season Brand and Vital Choice. (Not sponsored; no affiliate revenue.)
Oats
Pseudo-grain No
Oats are a fantastic grain rich in carbohydrates, including a special insoluble fiber
that benefits baby’s digestion and gut health. Oats naturally contain zinc to support
baby’s developing sense of smell, taste, and overall growth and development, as
well as phytonutrients. Some oat cereals are fortified to include added nutrients like protein and iron.
To serve oats to baby, prepare oatmeal with water, breast/human milk, formula, or whole cow’s milk after
it’s safely introduced. To encourage self-feeding, pre-load a spoon with oatmeal and pass it in the air for
baby to grab it. Cooking oatmeal a bit longer and uncovered helps it reach a consistency that more
readily clings to spoons or easily rolls into large oatmeal balls for baby to grab and munch on.
Tip: When buying oats, look beyond products marketed for infants. Regular instant oatmeal is fine for
babies and can expose them to more varied texture than infant cereals. Just take care to read labels
closely and opt for products with no added sweeteners.
Paneer
Dairy Yes
Paneer is a fresh cheese traditionally made from whole water buffalo milk and
is now often made with a combination of buffalo and cow milk. Paneer’s exact
nutrients vary depending on the milk used but, in general, paneer is high in fats,
protein, calcium, and contains immune-supportive vitamins A and D. Most paneer is low in sodium;
if buying pre-made paneer, check labels, and look for options with less than 100 milligrams of sodium
per serving. Whether you serve store-bought or homemade paneer, make sure the milk is pasteurized.
Paneer’s texture varies in firmness, but generally, avoid serving cheese like paneer in small cubes,
as cube shapes of cheese pose a higher risk of choking. To prepare paneer for babies, cut it into long,
thin rectangles about the size of two adult fingers pressed together. You can also serve paneer crumbled
into small pieces mixed into other soft foods like curries or mashed vegetables.
Tip: Paneer has a mild flavor on its own and absorbs seasoning and sauces well. Serve on its own or
with spices like garlic and ginger or a bit of a low-sodium sauce.
Papaya
Fruit No
This colorful and soft tropical fruit is sure to stimulate baby’s senses. Packed
with immune-supportive carotenoids, and vitamins C and E, papaya also offers
B vitamins for energy and fiber for digestive function. Fair warning—the fiber and
natural sugars in papaya may loosen stool, so if baby eats a lot, you’ll likely have a poop blowout on
your hands; however, if baby is constipated, papaya can help get things moving along.
To serve papaya to babies 6 months and up, offer a large spear or handle-shaped piece of ripe fruit with
skin and seeds removed. Sprinkle with finely ground cereal, coconut, or finely ground nuts to offer grip.
Optionally, serve mashed papaya hand scooping or mixed into other soft, scoopable foods like warm
cereal, chia pudding, or yogurt.
Tip: Whole papaya is ripe and ready to eat when most of the green skin has faded, the fruit is
ragrant, and it gives when pressed—like a ripe avocado, melon, or tomato. Mottled brown spots
on the skin and a musky smell are signs that the fruit has reached peak ripeness.
Peanut Butter
Nuts/Seeds Yes
Did you know that introducing peanuts early and serving regularly as part of
baby’s diet may significantly decrease the risk of developing a peanut allergy?
(See Introducing Allergens to Babies.) Plus, peanuts are overflowing with nutrition
for baby, including plant-based protein, healthy fats, and fiber. Vitamins and minerals abound with zinc
to fuel baby’s burgeoning sense of smell, folate for brain development, and vitamin E to support the
immune system. Peanut butter shares the same nutritional benefits—just look for smooth peanut
butter marked as “unsalted” and “no added sugar.”
Thin out unsalted, smooth peanut butter with water, breast/human milk, formula, or purées like
applesauce and either serve on its own for finger painting or mix into other foods like yogurt (after dairy
is safely introduced) or other scoopable foods. Start off with a very small amount of peanut butter for the
first few servings and watch baby closely for signs of a reaction. (See Introducing Allergens to Babies.)
Tip: Store peanut butter in the refrigerator to minimize the risk of contamination with fungi and mold.
Peas ( garden)
Legume No
Freshly cooked green garden peas are easy to prepare and dense in nutrients
for growing babies. Peas are particularly rich in protein, fiber, folate, and a pair of
carotenoids called lutein and zeaxanthin, which are fantastic for promoting eye
health. Plus, they offer some iron, choline, zinc, and vitamin B6. Best yet—peas are quick to cook and
widely available frozen, making them a great addition to easy weeknight meals.
Whole, loose peas are a choking hazard. To serve peas to babies 6 months and up, cook and then mash
or blend them with olive oil or water to form a smooth paste. Offer the mashed or blended peas on their
own for hand-scooping or on a pre-loaded spoon. Optionally, spread mashed peas on a thin rice cake or
teething rusk.
Tip: Frozen peas are often cheaper than fresh peas and more nutritious as they are picked at the peak
of ripeness. Frozen peas are also a lot less work to prepare because they come pre-shelled. Simply cook,
mash, and serve.
Persimmon
Fruit No
With several varieties to try in vibrant shades, persimmons are a fantastic first fruit
for baby. Brimming with vitamins A, B6, and E, and fiber, persimmons nourish baby’s
vision, nervous system, immunity, and gut health. Their bright orange fruit is rich in
carotenoids to support baby’s vision, skin, and immune system. Persimmons are easiest to find in season
and near where they grow, as they don’t travel well over long distances.
If the persimmon is heart-shaped (Hachiya persimmon), wait until the fruit is very ripe and mushy to the
touch. Cut the fruit in half and scoop out the flesh from the skin. Serve in a suction bowl for baby to
self-feed, either with their hands or on a pre-loaded spoon. For firmer varieties, such as Fuyu, let the fruit
over-ripen until it’s very soft. Slice in half. If there are seeds, remove them. Offer the wedges for baby to
explore, and don’t worry if baby doesn’t consume much. Alternatively, cook persimmon halves until soft
and easily pierced with a fork, then serve as a finger food or mashed into other soft, scoopable foods like
porridge or yogurt.
Tip: Make sure your persimmon is ripe before digging in! Unripe persimmon can cause a dry, numbing
sensation in the mouth that is harmless, but not very pleasant.
Plantain
Fruit No
Plantains are loaded with carbohydrates for energy and B vitamins, including B6
and folate, which help support energy and healthy growth. Plantains also contain
immune-supportive vitamins A and C, the latter of which helps babies absorb iron.
Plantains are also rich in fiber and natural sugars that can promote a healthy digestive system and
cultivate friendly bacteria in baby’s developing microbiome. To serve plantains to baby, cook until soft,
then cut into spears to serve as finger food or mash, adding water or broth to loosen the mash if desired.
Tip: Plantains should be stored at room temperature. Once peeled, plantains can be frozen for up
to a month.
Pumpkin
Vegetable No
Pumpkins are incredibly rich in nutrients, including fiber, vitamin A, vitamin B6,
vitamin E, folate, and even some iron—all critical nutrients for growing babies.
A healthy serving of pumpkin helps support baby’s immunity, while the fiber helps
promote a diverse and flourishing gut microbiome. The magic doesn’t end there—pumpkin also contains
carotenoids, such as lutein and zeaxanthin, which are known for optimizing eye health. Canned pumpkin is
a convenient way to enjoy all these benefits at mealtime. Ideally, look for products with a “BPA-free” label.
To serve canned pumpkin to baby, offer on its own in a bowl for hand-scooping or practice with a pre-loaded
spoon. Want to offer whole pumpkin? Look for sugar pumpkin varieties bred for their sweeter flavor; cook
well and let baby munch on crescent-shaped pieces with the rind on or off.
Tip: Try stirring mashed pumpkin into another soft, scoopable food—ricotta, warm cereals, or yogurt.
Optionally, add to your favorite pancake recipe for a boost of nutrition, flavor, and bright orange color.
Pumpkin Seed Butter

Nuts/Seeds No
While the orange flesh of a pumpkin is super nutritious, pumpkin seeds deliver an
even more powerful nutritional punch. Pumpkin seeds are rich in protein and essential
fatty acids and offer vitamin K and folate. Pumpkin seeds and pumpkin seed butter
are among the richest plant sources of iron and zinc, two commonly deficient nutrients in the diets of
young children. You can often find pumpkin seed from online retailers or in some specialty food stores.
When serving pumpkin seed butter, be sure to thin out the butter with applesauce, breast/human milk,
formula, water, or yogurt. Seed and nut butters, as well as whole seeds and nuts, are choking hazards
for babies and children.
Tip: Want to make your own pumpkin seed butter at home? Pepita pumpkin seeds are most commonly
used to make pumpkin seed butter.
Ricotta Cheese
Dairy Yes
Creamy and delightful, ricotta is a low-sodium cheese with a lot of nutritional

benefits for babies. Besides containing some protein and plenty of omega-3 fats,
fresh ricotta also contains calcium, selenium, zinc, and vitamins A and B12.
When choosing ricotta for baby, look for low-sodium (less than 100 milligrams per serving) options made
from pasteurized, whole milk. Ricotta is traditionally made with cow’s milk, which is a common allergen,
so take care when introducing it.
Get ready to get messy! Serve fresh ricotta in a bowl and encourage baby to scoop with their hands, or
pre-load baby’s spoon and hand it to baby. Optionally, spread fresh ricotta on teething rusks or thin rice
cakes. Ricotta is great on its own or try adding more color and flavor with mashed fruit or a sprinkle of
finely-ground nut.
Tip: Ricotta’s mild, versatile flavor pairs well with the sweet and savory flavors. Try ricotta with
everything from fruit, spinach, beef, or garlic.
Salmon
Finned Fish Yes
Salmon is an excellent food for babies and is loaded with omega-3 fatty acids, including
DHA, which supports brain development and health. Salmon is also rich in choline,
an important nutrient for brain function, as well as vitamin B12 for healthy blood and
nerves, and vitamin D for strong bones. In fact, salmon is one of the only natural food sources of vitamin D.
To prepare salmon for baby, make sure it is fully cooked and remove all bones. Offer baby a piece of
salmon about the size of two adult fingers pressed together, which is easiest for baby to hold and
self-feed. Serve salmon on its own or seasoned with ingredients like lemon juice, coconut milk, or your
favorite spices.
Tip: Canned salmon is an excellent option, too—just opt for cans marked “no salt added” or “low
sodium” as well as “BPA-free” and know that in some histamine-sensitive babies, canned fish may yield
a harmless rash and some itchiness.
Sapodilla
Fruit No
Sapodilla may look a bit like a potato from the outside, but don’t be fooled.
When ripe, the flesh of this tropical fruit is soft and sweet, and offers an array of
nutrients including B vitamins, potassium, iron, calcium, and vitamin C. Like its cousin
zapote, sapodilla is rich in fiber and can loosen baby’s stool, so start by offering small quantities.
To prepare sapodilla for baby, peel and de-seed the ripe fruit, then cut into quarters or spears. If baby
struggles to hold onto the fruit pieces, try rolling them in finely-ground nut or finely shredded
unsweetened coconut to add grip. Alternatively, mash the fruit and mix it into soft, scoopable
foods like warm cereal or yogurt.
Tip: Sapodilla is ripe when the sandy texture of the skin easily rubs off, the skin is fully brown and
lightly wrinkled, and the flesh is soft when gently pressed, but not mushy.
Sardines
Finned Fish Yes
One of the healthiest fish in the sea, sardines are high in protein, B vitamins,
vitamin D, calcium, iron, and zinc and are a good source of choline, which helps fuel
baby’s brain health. Further, sardines are one of the top seafood sources of omega-3
fatty acids—including the critical DHA—which support baby’s eyesight, cardiovascular health, brain
development, and cell growth. Finally, sardines are among the fish lowest in mercury, a toxic metal to
which babies are very susceptible.
Sardines are sometimes sold fresh at fish counters, but more often are preserved in aluminum cans and
available in grocery stores and online retailers. When serving canned sardines to babies 6 months and
up, rinse the fish in a colander to reduce excess sodium and remove any remaining backbone; the canning
process renders the bones super soft and edible but can add an undesirable texture. Serve whole as
finger food or mix fish flakes into soft, scoopable foods like mashed avocado, mashed potatoes, or yogurt.
Tip: Some canned sardines come with the backbone still intact. It’s edible but also easy to remove,
if preferred—split the fish open vertically with your fingers and pull out the central backbone. Need a
visual? Watch the video on our Sardine page.
Spare Rib Bone

Pork No
Perhaps surprisingly, a spare rib with all or most of the meat removed is a fantastic
first food for babies. Whole spare ribs are fantastic teethers, the long, thick bone
is easy for babies to hold and effective in helping baby make a mental map of their
mouth, while advancing oral motor skills and jaw strength for chewing. Nutritionally, spare ribs are full of
protein and fats for cell growth and structure, as well as iron, selenium, zinc, choline, and many of the B
vitamins that babies need for energy and healthy growth.
Before serving to baby, always inspect the bone thoroughly for any loose or broken pieces. The ideal bone
is free of sharp edges and solid and unbreakable. Make sure to test the ribs before offering to make sure
the bone is not brittle. You don’t want the bone to break or splinter while baby gnaws on it. Similarly,
because meat is hard to chew, be intentional about how much meat is left on the bone. To reduce the
risk, pull off all the meat and any loose pieces of fat and serve just the bone for baby to explore and suck
on. If you feel comfortable or as baby develops more eating skills, leave some of the meat on the bone
and show baby how to spit out any bites that are too big.
Tip: Spare rib and barbecue sauce recipes sometimes call for honey, which is not safe for babies
younger than 12 months old because it can cause infant botulism. Read more on our honey page.
Sunflower Seed Butter
Nuts/Seeds No
Sunflower seeds and sunflower seed butter are super high in vitamin E, a critical
nutrient that protects cells, improves immune function, and contributes to healthy
skin. In addition to vitamin E, sunflower seed butter offers healthy essential fats,
lots of vitamin B6, folate, and zinc, as well as iron and fiber.
When offering sunflower seed butter, be sure to thin out with applesauce, breast/human milk, formula,
or water, as seed and nut butters, as well as whole seeds and nuts, are choking hazards for babies and
children. Try mixing sunflower seed butter with yogurt and cinnamon, stir into warm grain porridge, or
soak with chia seeds and your milk of choice for a tasty pudding.
Tip: Sunflower seed butter is wonderful for lunches and snacks sent to daycare and school because
it is often allowed in nut-free environments.
Sweet Potato
Vegetable No
Sweet potatoes are among the most popular first foods for babies, and for good
reason. These slightly sweet tubers are loaded with vitamin A to boost immunity,
nourish visual health, and support healthy skin. Plus, they contain good amounts
of fiber to support digestion and B vitamins for cell energy. Note that sweet potatoes can contain trace
amounts of heavy metals like lead and arsenic, but if you offer a wide variety of foods to baby and don’t
rely heavily on foods with noted heavy metal issues, there is no need to worry.
Cook peeled sweet potato until completely soft. Cut cooked sweet potato into wedges about the size
of two adult fingers pressed together, lightly mash, or purée until completely smooth. Mashed or puréed
sweet potato is also a convenient and delicious vehicle for introducing more nutrition and flavor—try
stirring in a bit of breast/human milk, formula, butter, oil, yogurt, or a bit of gentle spice.
Tip: Store raw sweet potatoes in a cool, dry place but not in the refrigerator, which can harden the
core of the potato
Taro
Vegetable No
Cooked taro root offers an array of nutrients key to a baby’s growth and development.
It’s full of carbohydrates for energy, fiber for digestive health, and plenty of vitamins
and minerals including potassium, most B vitamins, and vitamin E. Taro also offers
plenty of antioxidants to support the body’s resilience. Raw taro root is unsafe to consume, but cooked
taro is a perfectly safe (and delicious) first food for babies.
To serve taro to babies 6 months and up, peel, then cook the root until completely soft. Mash the cooked
taro and let baby self-feed with their hands or offer a pre-loaded spoon. Alternatively, offer
cooked, soft wedges of taro root about the size of two adult fingers pressed together.
Tip: Preparing raw taro for cooking can cause the skin to itch because the plant contains calcium
oxalate, a natural pesticide. To minimize the itchiness, wear kitchen gloves or rub your hands with oil
before peeling the skin.
Teff
Grain No
This gluten-free grain is a great source of energy-boosting carbohydrates and contains

protein, including all essential amino acids. Teff also has zinc, iron, B vitamins
including folate, and, unlike many grains, even contains some calcium. Additionally,
teff offers a wide range of plant nutrients, particularly polyphenols, which play a protective role in the body.
Make teff porridge and serve it two ways: cool, sticky, and rolled into a ball for baby to grab, and in a
bowl for baby to scoop with their hands. Alternatively, pre-load a spoon with teff porridge and pass it in
the air for baby to grab. You can also use teff flour as a binder in oatmeal balls, fritters, meatballs, and
patties—or as the base for baked goods like injera bread or pancakes. If serving injera at 6 months,
try rolling a large piece of it into a stick shape, which is easier for baby to hold and munch on.
Tip: Need a gluten-free substitute? Teff is a great gluten-free grain option to used in place of gluten-
containing grains like barley, wheat, and rye.
Tofu
Legume Yes
Tofu is an ideal first food for babies and packed with plant-based protein, healthy
fats, including omega-3 fatty acids, and other nutrients babies need for growth and
development. Tofu is also an excellent source of calcium, iron, and zinc. Note that
tofu is made of soybeans and soy is a common allergen, so introduce tofu with care.
Offer long, thick strips of firm or extra-firm tofu for baby to suck and munch on. If a piece breaks off in
baby’s mouth, take a deep breath, stay calm, and allow baby to try and chew the piece or move it
forward and spit it out. Optionally, offer silken tofu, which is softer, and let baby scoop it with their
hands. You can serve the tofu plain so baby can experience the taste on its own, or season it with
sauces—just try to avoid high-sodium ingredients like soy sauce until baby is older.
Tip: Store-bought tofu is safe to eat un-cooked and straight from the container if it’s pasteurized to kill
any potentially harmful bacteria and safely packaged and stored. Tofu made from scratch at home may
be more susceptible to bacteria. Because babies are more vulnerable to the adverse effects of pathogens,
cook homemade tofu before serving to babies and toddlers.
Trout (rainbow or steelhead)
Finned Fish Yes
Steelhead and farmed rainbow trout are wonderful first fish option for babies.
These fish are a great source of vitamin E, vitamin B12, protein, and omega-3 fatty
acids, which are important in supporting baby’s brain development. Trout also
contains vitamin D, which supports the growth of healthy bones and cells, and selenium for a healthy
immune system.
Importantly, steelhead and farmed rainbow trout varieties are often low in mercury, making them a
great choice for baby. Other trout species, including lake trout, are often higher in mercury. Additionally,
all varieties of trout are finned fish, which is a common allergen, so take care when introducing.
Start with fresh or frozen trout (not canned, pickled, or smoked) and be sure to remove all bones and skin.
Fully cook the fish to 145 degrees Fahrenheit (63 degrees Celsius) and offer baby strips of fish about the
size of two adult fingers pressed together. You can also flake apart cooked, deboned trout and mix the
flakes into a soft, scoopable food like mashed potatoes.
Tip: Serve trout on its own so baby learns the flavor of the fish itself, or experiment with seasonings
like citrus juice, fresh herbs, garlic, ginger, or sauces like chermoula or tzatziki.
Yam (true)
Vegetable No
Yams are a great source of carbohydrates to provide energy for growing babies.
They offer fiber to support the microbiome and healthy bowel movements and are
full of potassium to support fluid balance and cell structure. Yams also contain B
vitamins and vitamin C, and purple yams contain extra antioxidants to protect baby’s cells. Raw yam
contains compounds that are toxic when consumed in excess, so peel and fully cook the vegetable
before serving.
To prepare yams for babies 6 months and up, peel and cook until soft. Serve cooked yam in various ways:
cut into wedges for baby to hold and munch on, lightly mash, or purée until smooth. Season yam with a
healthy fat like butter, ghee, or yogurt and a pinch of your favorite spice. If you’d like to encourage utensil
use, pre-load a spoon with mashed yam and pass it in the air for baby to grab. Note that yams and other
tubers can contain trace amounts of heavy metals like arsenic, but if you offer a wide variety of foods to
baby and don’t rely heavily on foods with noted heavy metal issues, there is no need to worry.
Tip: What’s a “true” yam? In general, this term is to distinguish yams—of which there are over 150
varieties—from sweet potatoes, an unrelated tuber that’s sometimes called a yam. True yam’s exterior is
rough and dark brown with interior colors ranging from white, purple, yellow, or red.
Yogurt
Dairy Yes
Yogurt made from cow, goat, or sheep’s milk is a terrific food for babies. Rich in
calcium, zinc, vitamins A, B6 and B12, and choline, yogurt is an excellent, budget-
friendly food that supports baby’s bones, brain, and overall growth. Gut-friendly
probiotics found in yogurt, such as Lactobacillus, promote baby’s gut microbiome diversity, which
develops rapidly in the first years of life. The best yogurts for babies are full fat (made from whole milk),
pasteurized, and unsweetened or plain flavor. Read labels carefully, as yogurt often contains added
sugars, and many non-dairy yogurts aren’t as nutritionally dense. Importantly, cow’s milk allergy is one
of the most common food allergies in young children, so take care when introducing cow’s milk products
like yogurt.
Self-feeding yogurt is a messy business for babies, but the mess is a part of how baby learns how to eat.
Offer yogurt before bath time, or just try to laugh it off when baby gets yogurt in their hair. Serve yogurt
in a bowl for baby to scoop with their hands or offer a pre-loaded spoon for baby to grab. Greek-style
yogurt is often easier for babies to self-feed, since its thicker texture clings more to little fingers and
spoons. Offer yogurt on its own, stir in a bit of nut or seed butter, or sprinkle a bit finely-ground granola
or tree nut on top.
Tip: Large containers of yogurt are typically more affordable per ounce/milliliter than small, single-
serving containers.
Zapote
Fruit No
Zapote (also called mamey sapote) offers creamy flesh in hues of peach and orange
inside a rough, brown skin sure to stimulate baby’s senses. When fully ripe, this
tropical fruit is very soft, with flavors of pumpkin and caramel-like sweetness.
It’s also packed with nutrients such as vitamins A, C, and E, plus plant-based omegas to support the
immune system and brain function. Many phytonutrients (plant nutrients) also have antioxidant and
anti-inflammatory benefits. Zapote is also full of fiber to support digestion, so start by offering small
amounts, as fiber can loosen baby’s stool.
Peel ripe zapote, remove the seed, then cut its flesh into spears to offer to baby. If baby struggles with
holding the slippery fruit, try rolling the spears in finely ground nut or shredded coconut to help with grip.
Alternatively, mix mashed ripe zapote into warm cereals, yogurt, or other soft scoopable foods. If you
don’t live near where the fruit grows, zapote pulp may be available in bags in the frozen food section of
your grocery store.
Tip: Like an avocado, ripe zapote is firm, feels a little heavy, and yields slightly to fingertip pressure.
The fruit does overripen quickly (like avocado) but can be refrigerated for a few days to slow this process
or frozen for longer storage.
By:
J. Truppi, MSN, CNS. Certified Nutrition Specialist®.
V. Kalami, MNSP, RD, CSP. Board-Certified Pediatric Dietitian and Nutritionist.
Corina Aycinena M., MS, RD, Registered Dietitian and Public Health Nutritionist
K. Grenawitzke, Infant Swallowing specialist and Feeding Therapist OTD, OTR/L, SCFES, IBCLC, CNT
Dr. S. Bajowala, MD, FAAAAI. Board-Certified Allergist & Immunologist (allergy section)
R. Ruiz, MD Board-Certified General Pediatrician and Pediatric Gastroenterologist
Last updated: January 17, 2023
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Solid Starts - 50 Fantastic First Foods

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Solid Starts - 50 Fantastic First Foods

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50 Fantastic First

Foods for Babies

Acorn Almond Apple Asparagus Avocado Banana Beans Bell Pepper

Bone-In Bone Broccoli Buckwheat Butternut Cashew Cauliflower Chayote

Chicken Chickpea Corn Cob Cracked Drumstick Eggs Ground Labneh

Lentils Mango N. American Oats Paneer Papaya Peanut Peas

Persimmon Plantain Pumpkin Pumpkin Ricotta Salmon Sapodilla Sardines

Spare Rib Sunflower Sweet Taro Teff Tofu

Trout Yam Yogurt Zapote

Acorn Apple Asparagus Avocado Banana

Bell Pepper Bone-In Broccoli Butternut Cauliflower

Chayote Corn Cob Drumstick Eggs N. American

Papaya Plantain Salmon Sardines Spare Rib

Sweet Tofu Trout Yam

Apple Asparagus Avocado Banana Beans Bell Pepper

Bone Broccoli Buckwheat Butternut Cauliflower Chayote

Chicken Corn Cob Drumstick Ground Lentils Mango

Oats Papaya Peas Persimmon Plantain Pumpkin

Pumpkin Sapodilla Spare Rib Sunflower Sweet

Taro Teff Yam Zapote

Acorn Almond Apple Asparagus Avocado Banana

Beans Bell Pepper Broccoli Buckwheat Butternut Cashew

Cauliflower Chayote Chickpea Corn Cob Cracked Lentils

Mango Oats Papaya Peanut Peas Persimmon

Plantain Pumpkin Pumpkin Sapodilla Sunflower Sweet

Taro Teff Tofu Yam Zapote

Almond Cashew Chickpea Cracked

Eggs Labneh N. American Paneer

Peanut Ricotta Salmon Sardines

Tofu Trout Yogurt

Acorn Apple Asparagus Avocado Banana Bell Pepper

Bone-In Bone Broccoli Butternut Cauliflower Chayote

Chickpea Corn Cob Drumstick Eggs Ground Labneh

Mango Paneer Papaya Peas Persimmon Plantain

Sapodilla Spare Rib Sweet Taro

Tofu Trout Yam

Almond Butter & Meal

Is there an easier-to-serve healthy food than an avocado? No refrigeration needed,

Buckwheat is a wonderfully versatile and naturally gluten-free grain. Rich in

Butternut squash is jam-packed with carotenoids, like beta- and alpha-carotene,

Cauliflower is a good source of fiber to support baby’s digestive health and is

Wheat is widely available, affordable, and offers plenty of valuable nutrients,

Ground Lamb and Beef

Labneh is an underappreciated cheese that offers a tart zing and creaminess to

North American Mackerel (canned)

Pumpkin Seed Butter

Creamy and delightful, ricotta is a low-sodium cheese with a lot of nutritional

Spare Rib Bone

This gluten-free grain is a great source of energy-boosting carbohydrates and contains

Last updated: January 17, 2023

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