Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
Hyemyung Kim, RD, CDN, CNSC, CLC
Coauthors:
Johane Filemon, MS, RDN, CLT
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Inside: Ready to start baby on solids, but not sure what the best first food for baby is? Our pediatric dietitian suggests 25 nutritious first foods to serve baby, from avocado to yogurt. Get the list of baby food ideas below!
When your baby is starting solids, it’s such an exciting time! If you’re not sure where to begin, in this article, we’ve listed 25 of the best first foods for baby.
Whether you’re starting with purees, transitioning to finger foods, or trying baby-led weaning, these foods are easy to serve and loaded with important nutrients for babies.
Generally, babies are ready to start solids around 6 months of age. Before getting started though, you’ll want to make sure your baby is showing signs of readiness. (1)
Signs of readiness
Control of head and neck
Sitting up alone or with support
Bringing objects to mouth
Trying to grasp small objects, such as toys or food
Swallowing food rather than pushing it back out onto the chin
When babies first start to eat solids, before they’ve developed their pincer grasp, they use a raking grasp. They “rake” the objects into their palms with their first four fingers.
Around 7-9 months old, children start to develop the ability to grasp things between their thumb and index finger. This is called the pincer grasp.
They will continue to develop their pincer grasp as they grow, and this motor skill will help them self-feed more efficiently.
What to consider when selecting baby’s first foods
Babies have specific nutritional needs. When planning what foods to serve your baby, keep the following nutrients in mind.
Avocado is a popular first food for babies thanks to its nutrient-dense profile. It’s rich in vitamin B6, folate, vitamin E, potassium and vitamin C.
It is predominantly a source of unsaturated fat needed for babies’ brain development. Babies need 30-40% of calories from healthy fats! (2)
Avocado also has almost 14 grams of fiber, which promotes gut health and helps move the bowels.
2. Banana
Why we love banana for baby’s first food
Bananas are an excellent source of carbohydrates, the body’s and brain’s preferred energy source.
They are filled with B vitamins, especially vitamin B6, as well as vitamin C, potassium, magnesium and manganese, all essential nutrients that help with metabolism, immune function, bone health, and muscle and nerve function.
Bananas are high in pectin. Pectin helps manage blood sugars, improves digestion and feeds the good bacteria in the gut.
Beef liver is an excellent source of choline, vitamin A, iron, zinc, phosphorus, copper, manganese and selenium, which are all important nutrients to promote cognitive development, eye health, blood cell production, immune health and bone health.
Don’t skip this nutritious food when starting solids with your baby!
4. Bell pepper
Why we love bell peppers for baby’s first food
Bell peppers are filled with nutrients that promote eye health, support the immune system and foster brain development like provitamin A beta-carotene, vitamin C, vitamin E and vitamin B6.
Fun fact: Did you know that the different colored bell peppers taste slightly different from one another? Green peppers are the least sweet and more bitter than the others. Yellow peppers tend to be the sweetest, with a fruity taste.
5. Broccoli
Why we love broccoli for baby’s first food
Broccoli is a popular first food, and for a good reason! It is an inexpensive baby food, and it is an excellent source of vitamin C, vitamin K and folate.
It is also a great source of manganese and magnesium.
It also contains iron, calcium and phosphorus.
These nutrients encourage immune health, proper growth and development, and they promote strong bones.
Make sure the broccoli is cooked soft enough that you are able to mash between your fingers before serving!
6. Butternut squash
Why we love butternut squash for baby’s first food
Butternut squash is excellent for the immune system and eyes, thanks to vitamin C and beta-carotene that convert to vitamin A. Beta-carotene also gives butternut squash its rich orange-yellow colors.
It is also a good source of manganese, magnesium and calcium, all of which help promote good bone health.
Chicken liver may not be a first choice for adults, but it is an excellent first food for babies. Like beef liver, it is rich in crucial nutrients for growing babies.
Chicken liver has iron (blood health), zinc (immune health), copper (brain development, energy production) and choline (brain health).
It is also great for vitamin A, which promotes eye health.
Chicken liver also has phosphorus and manganese for the development of strong bones.
It also has selenium that helps develop thyroid health.
8. Chickpeas
Why we love chickpeas for baby’s first food
Chickpeas are high in fiber, folate, iron, manganese and zinc. These nutrients are good for the immune system, bones and red blood cells, and they ensure proper growth and development.
Serve chickpeas mashed into a puree-like texture or flatten them to allow your baby to practice their pincer grasp for self-feeding.
Eggs are high in choline and selenium, and they are a good source of vitamins such as B2 and B12. One egg contains enough choline to meet your baby’s daily needs!
They contain two carotenoids: lutein and zeaxanthin. These are crucial for eye and brain development.
Note: While we love eggs as one of the first foods, we do recommend starting with a few other foods before introducing eggs. Once you have introduced a few starter foods, then you can offer eggs to your baby boiled, scrambled or as an omelet.
Green peas are also packed with nutrients that are good for the immune system, bones, brain and cells: B vitamins, vitamin C, vitamin K, manganese, phosphorus, iron, magnesium and zinc.
Worried about choking? Try blending or mashing into a spread and serve on a thin rice cake.
Lentils are a plant-based protein, as well as a carbohydrate.
They are high in fiber, which promotes bowel regularity.
Lentils are also rich in nutrients like iron, manganese, phosphorus, zinc, magnesium and copper, all of which are important for babies’ growth and development.
12. Mango
Why we love Mango for baby’s first food
Mango is rich in vitamin C, provitamin A beta-carotene, vitamin B6 and vitamin E, all of which are important nutrients for babies to promote eye and immune health, as well as brain development.
Please note: Mangoes tend to be slippery, making it a concern for choking. So it is easier to serve the mango pit with some flesh attached for babies to suck and gnaw on.
13. Millet
Why we love millet for baby’s first food
Millet is a whole grain that often gets overlooked.
It is high in B vitamins, which are heavily involved in metabolism and energy production, as well as iron, magnesium, manganese, phosphorus and zinc.
Millet also is a good source of soluble fiber that helps move the bowels and regulate blood sugars.
14. Oats
Why we love oats for baby’s first food
Oats are considered carbohydrates and provide energy for a baby’s growing body.
Oats are high in fiber which will help your baby to go to the bathroom and also regulate blood sugars.
Oats are also high in magnesium, phosphorus, manganese, selenium, and of course, they are a great source of B vitamins, especially thiamine (B1), pantothenic acid (B5) and folate (B9).
Did you know that the American Academy of Pediatrics recommends introducing peanuts as early as 4-6 months of age? (3) The risk of developing a peanut allergy decreases the more often peanut/peanut butter is incorporated into a baby’s diet.
Considered a choking hazard, it is best to offer peanuts ground or peanut butter diluted with breast milk, baby formula or water into a thin consistency. (4)
Peanut/peanut butter is a healthy fat rich in phosphorus, copper, magnesium, manganese, zinc, vitamin E and B vitamins, all of which feed the brain, bones and immune system.
16. Pumpkin
Why we love pumpkin for baby’s first food
Pumpkin is high in carotenoids like beta-carotene, which convert to vitamin A and promotes normal vision, growth and immune function.
It also is a good source of vitamin C, which helps with iron absorption and immune support.
17. Quinoa
Why we love quinoa for baby’s first food
Quinoa is an excellent source of carbohydrate and protein.
Quinoa is considered a complete protein. It’s one of the only plant-based foods that is. This means it has all 9 essential amino acids that cannot be produced by the body.
Like many other whole grains, quinoa is high in fiber, iron, magnesium, phosphorus, zinc, copper and manganese.
It also contains the carotenoids lutein and zeaxanthin, which are important for eye and brain development. Did you know that 60% of total brain carotenoids in an infant’s brain come from lutein?
Ricotta cheese can be overlooked as a first food for babies, but it really is a strong contender because it is rich in calcium, phosphorus, vitamin A, vitamin B12, magnesium and zinc.
It is low in sodium as well, compared to other cheeses, so it really is perfect for babies starting out with solid foods.
19. Salmon
Why we love salmon for baby’s first food
Salmon is considered a fatty fish that’s rich in DHA and choline, both of which are crucial for brain development.
It is high in vitamin D, phosphorus, selenium and copper.
It is also a good source of zinc, iron and magnesium.
Vitamin D, phosphorus and magnesium help to build strong bones, and copper and zinc help to build up your baby’s immune system.
20. Sardines
Why we love sardines for baby’s first food
Sardines are an excellent protein source for babies in that it is rich in brain-boosting nutrients like choline and omega-3 fatty acids, including DHA.
It is also a good source of phosphorus, selenium, vitamin B6, vitamin E, magnesium, manganese, iron, vitamin D, zinc and copper, all of which are good for the bones, brain, blood cells and metabolism.
Mix pureed sardines with yogurt or mashed avocado to serve to your child.
21. Sweet potato
Why we love sweet potato for baby’s first food
Sweet potato is filled with nutrients that promote brain development, immune health and bone health, like provitamin A, beta-carotene, vitamin C, manganese and copper.
It is packed with nutrients like calcium, phosphorus, magnesium, iron, zinc, folate and potassium, making it good for the bones, blood cells and immune system.
Sesame seeds are considered a common allergen so take heed when introducing. (5)
Tofu is a great first food for babies because it is a plant-based protein that is rich in iron, phosphorus, calcium and zinc, all of which are important nutrients for a growing baby’s bones, brain and immune system.
It is a low-risk choking food and it is easy to introduce to a baby, considering the flavor on its own is quite bland.
Offer tofu to babies in small cubes when they are working on their pincer grasp.
24. White beans
Why we love white beans for baby’s first food
Did you know white beans are high in choline? Choline is a key nutrient for memory, mood, muscle control and liver health. During pregnancy, it promotes brain development for the baby.
White beans are also high in fiber, iron, magnesium, phosphorus and potassium, all of which are excellent nutrients for the gut, blood cells, bones and heart.
25. Yogurt
Why we love yogurt for baby’s first food
Yogurt made from cow or goat milk is rich in bone-building nutrients like calcium and phosphorus.
It is also rich in vitamin B12, zinc and vitamin A to support eyes, immune system and blood cell development.
Yogurt is unique in that it also contains probiotics, which are gut-friendly bacteria that promote diversity in the microbiome and support digestive health.
Yogurt is a great food whether you are starting with purees, finger foods or baby-led weaning.
A varied diet
While this list includes some of our favorite first foods for babies, there are many more to explore.
Even early on, offering a variety of foods is recommended. Different foods offer different nutrients, flavors and also different textures. These are all important to help get your baby on a path to becoming a happy eater in the future!
Learn more about feeding babies and child nutrition
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Hyemyung Kim has been a registered and certified dietitian and nutrition support clinician for 10 years. She initially started her career as an inpatient dietitian with the adult population but fell into the role as a neonatal and pediatric dietitian after a co-worker needed to go on maternity leave. This led to her falling in love with this population and working with parents. She continued to progress her career working in the neonatal and pediatric intensive care units as the nutrition support dietitian and in the nutrition clinic as the outpatient dietitian. During this time, she also obtained her certification as a certified lactation counselor to promote breastfeeding and provide education and support for mothers.
It was while working as a clinical dietitian that Hyemyung got to meet and talk to parents about their struggles with picky eating, finding her passion for teaching and educating parents on tips to help their children to eat. She is passionate about working with parents on this common but tough issue and finds it rewarding when she hears about progress. Now as a new mom to a 1 year old boy, she is also dealing with selective eating and can empathize how parents feel when they are experiencing this. In her role as the dietitian and weaning specialist, Hyemyung strives to approach each parent with empathy, understanding and compassion as she educates and provides support.
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Inside: Ready to start baby on solids, but not sure what the best first food for baby is? Our pediatric dietitian suggests 25 nutritious first foods to serve baby, from avocado to yogurt. Get the list of baby food ideas below!
When your baby is starting solids, it’s such an exciting time! If you’re not sure where to begin, in this article, we’ve listed 25 of the best first foods for baby.
Whether you’re starting with purees, transitioning to finger foods, or trying baby-led weaning, these foods are easy to serve and loaded with important nutrients for babies.
Article contents:
Signs your baby is ready to start solid foods
How to help your baby develop the pincer grasp
Important nutrients for babies
Best first foods for babies
Serving a varied diet
More info about feeding babies
Signs your baby is ready to start solids
Generally, babies are ready to start solids around 6 months of age. Before getting started though, you’ll want to make sure your baby is showing signs of readiness. (1)
Signs of readiness
Learn more about the signs your baby is ready to start eating.
Developing the pincer grasp
When babies first start to eat solids, before they’ve developed their pincer grasp, they use a raking grasp. They “rake” the objects into their palms with their first four fingers.
Around 7-9 months old, children start to develop the ability to grasp things between their thumb and index finger. This is called the pincer grasp.
They will continue to develop their pincer grasp as they grow, and this motor skill will help them self-feed more efficiently.
What to consider when selecting baby’s first foods
Babies have specific nutritional needs. When planning what foods to serve your baby, keep the following nutrients in mind.
Important nutrients for babies
The foods listed below will feature one of these nutrients, if not more, on top of other nutrients that pack a nutritional punch for growing babies.
Related: The Truth About Toxic Heavy Metals in Baby Food
Best first foods for baby
1. Avocado
Why we love avocado for baby’s first food
2. Banana
Why we love banana for baby’s first food
Related: Why We Love Banana for Baby
3. Beef liver
Why we love beef liver for baby’s first food
Don’t skip this nutritious food when starting solids with your baby!
4. Bell pepper
Why we love bell peppers for baby’s first food
Fun fact: Did you know that the different colored bell peppers taste slightly different from one another? Green peppers are the least sweet and more bitter than the others. Yellow peppers tend to be the sweetest, with a fruity taste.
5. Broccoli
Why we love broccoli for baby’s first food
Make sure the broccoli is cooked soft enough that you are able to mash between your fingers before serving!
6. Butternut squash
Why we love butternut squash for baby’s first food
Related: Top Ways to Prepare Butternut Squash for Babies
7. Chicken liver
Why we love chicken liver for baby’s first food
8. Chickpeas
Why we love chickpeas for baby’s first food
Related: Chickpeas for Baby: How to Prepare & Serve Safely
9. Eggs
Why we love egg as one of baby’s first foods
Note: While we love eggs as one of the first foods, we do recommend starting with a few other foods before introducing eggs. Once you have introduced a few starter foods, then you can offer eggs to your baby boiled, scrambled or as an omelet.
Related: Why Eggs Are a Good Food for Babies
10. Green peas
Why we love green peas for baby’s first food
Worried about choking? Try blending or mashing into a spread and serve on a thin rice cake.
Related: How to Prevent Choking in Toddlers & Babies
11. Lentils
Why we love lentils for baby’s first food
12. Mango
Why we love Mango for baby’s first food
Please note: Mangoes tend to be slippery, making it a concern for choking. So it is easier to serve the mango pit with some flesh attached for babies to suck and gnaw on.
13. Millet
Why we love millet for baby’s first food
14. Oats
Why we love oats for baby’s first food
Related: The Top Plates for Babies & Toddlers
15. Peanut butter
Why we love peanut butter for baby’s first food
16. Pumpkin
Why we love pumpkin for baby’s first food
17. Quinoa
Why we love quinoa for baby’s first food
Related: Best Baby Spoons & Utensils for Starting Solids
18. Ricotta cheese
Why we love ricotta cheese for baby’s first food
19. Salmon
Why we love salmon for baby’s first food
20. Sardines
Why we love sardines for baby’s first food
21. Sweet potato
Why we love sweet potato for baby’s first food
Related: Sweet Potato for Baby: From Purees to Baby-Led Weaning
22. Tahini
Why we love tahini for baby’s first food
Related: When & How to Introduce Allergens to Infants
23. Tofu
Why we love tofu for baby’s first food
24. White beans
Why we love white beans for baby’s first food
25. Yogurt
Why we love yogurt for baby’s first food
A varied diet
While this list includes some of our favorite first foods for babies, there are many more to explore.
Even early on, offering a variety of foods is recommended. Different foods offer different nutrients, flavors and also different textures. These are all important to help get your baby on a path to becoming a happy eater in the future!
Learn more about feeding babies and child nutrition
References