Introducing Solids: Where Do We Begin?

Introducing solid foods can be a fun (and messy!) experience for both you and your little one. Exploring new flavors, trying new textures and learning how to eat can be an exciting experience for your infant. But where do you begin? What foods do you offer first? This blog post will guide you on when to start solids, what types of foods to start with and how to safely introduce foods to prevent choking from happening. Stay tuned at the end of this blog post for resources that include recipes and meal ideas!

Is Your Baby Ready for Solids? ​

Babies typically show readiness for starting solids around 4-6 months of age, depending on the development of each individual child. Signs that your baby is ready to start solids include: 

• The baby is able to sit upright unsupported. 
• The baby is able to hold their head upright and steady.
• The baby is showing interest in wanting to eat. ​

​If you have any concerns or questions on your child’s readiness for solids, check-in with your pediatrician or your dietitian before introducing these.

Progression of Feeding

At different ages, babies may be ready for different types of solids and different volumes of foods. Let your baby take the lead in how much to try and offer plenty of opportunities for food exposures:

At 4-6 months of age:

• Breastmilk/formula is still the primary source of nutrients, so no need to worry about low intake of solids. This is a time to explore and learn!

• Consider offering 1 meal per day.

• Babies meet their hydration needs from breastmilk/formula, so only a small amount of fluids should be introduced.

• Introduce potential allergens early on (see below for more on this topic).

At 7-8 months of age:

• Consider increasing the amounts of solids offered each day.

• Offer a variety of different foods.

• Consider adding delicate and soft foods that are cut to avoid choking hazards.

• Encourage drinking from an open cup with assistance.

At 9-12 months of age:

• Babies who are spoon fed should be given the opportunity to try finger foods around 9 months of age.

• Continue being cautious around foods that are choking hazards.

• Solid foods are becoming a major source of nutrients.

• Expose the baby to a variety of textures.

• You can offer 3 meals per day at this age, with breastmilk/formula given at meals or breastfeeding on demand.

At 12+ months of age:

• Baby should be eating like the rest of the family.

• You can offer 3 meals and multiple snacks per day.

The Difference Between Choking and Gagging

Gagging is a normal reflex and helps babies learn to eat! Babies who are spoon fed typically gag less as they start eating purees but will gag more as they transition to textured solids.

​Babies that are first introduced to soft textured foods will gag more in the beginning but less as they progress with eating.

The following are signs to help differentiate between gagging and choking:

Gagging

• Coughing
• Retching
• Crying
• Face turning red
• Let the baby move the food forward on their own, avoid sticking your finger in the baby’s mouth as this can make things worse​

​Choking

• Inability to cry
• Difficulty breathing
• Skin tugging into the chest
• Look of terror
• High pitched sounds
• Skin color changes (blue, purple or gray)
• Needs intervention - perform CPR and call 911!

Nutrients Needed for Growth

Babies need a variety of nutrients for growth and development. While they are still drinking breastmilk/formula, they will continue to receive essential nutrients they need through the breastmilk or formula, so no need to worry about meeting their nutritional needs with food alone. Here are some examples of nutrients that are needed in early life stages and foods to get these nutrients from:

Carbohydrates: Supply energy needed for growth, used in building new tissues, and feed the brain and nervous system. 
Sources: human milk/infant formula (lactose), cereal, grains, fruits, starchy vegetables, legumes.

Fiber: Helps with digestion, slows down the absorption of sugar into the bloodstream, provides food for the gut microbiome.
Sources: fruits, vegetables, grains, legumes, nuts/seeds.

Protein: Builds, maintains and repairs new tissues, used to build important enzymes, hormones and antibodies, can be used as a source of energy.
Sources: meats, seafood, eggs, dairy products, nuts, seeds, legumes.

Fats: Source of energy, fat stores provide padding for vital organs and insulation, are required for normal development of the brain, eyes, skin, hair and immune system, required for absorption of fat soluble vitamins (A,D,E,K).
Sources: meat, poultry, fatty fish, avocado, nuts, seeds, oils, dairy products, egg yolks.

B vitamins: Important roles in metabolism and energy production, building of cells and tissues, nervous system development.
Sources: meat, poultry, fish, legumes, eggs, whole grain cereals, green leafy vegetables, dairy products.

Vitamin C: Forming collagen that provides structure for tissues, healing wounds, helps resist infections, helps with the absorption of iron.
Sources: strawberries, bell peppers, citrus, potatoes, tomatoes, broccoli, cantaloupe.

Vitamin A: Formation and maintenance of healthy skin, hair and mucous membranes, important role is eye and bone development, healthy immune and reproductive systems.
Sources: sweet potatoes, carrots, fish oil, liver, eggs, green leafy vegetables, apricots, cantaloupe, peaches.

Vitamin D: Healthy immune system and bones, improvement of muscle function and strength.
Sources: Fatty fish, liver, egg yolks, fortified dairy products.
Vitamin D supplementation: 400 IUs/day for breastfed/partially breastfed babies. Infant formula has added vitamin D.

Vitamin E: Offers protection against oxidation, prevents breakdown of tissues.
Sources: eggs, meat, poultry, whole grain cereals, fish.

Vitamin K: Helps with bone formation and blood clotting. 
Sources: green leafy vegetables, broccoli, Brussel sprouts, lettuce.

Iron: Aids in proper formation and growth of red blood cells, transport of oxygen throughout the body and prevention of iron-deficiency anemia. 
Sources: Heme iron (better absorbed): meat, liver, poultry, fish. Non-heme iron (not as well absorbed): legumes, dark leafy greens, fortified grain products - eat these with a vitamin C source.

Zinc: Helps make parts of the genetic material and red blood cells and helps with metabolism, immune functions and digestive functions.
Sources: meat, seafood, legumes, whole grains.

Calcium: Aids in bone and tooth development, blood clotting and hormone secretion and muscle and nerve function.
Sources: Dairy products, broccoli, legumes, dark leafy greens, canned fish, tofu (if fortified).

Sodium: Helps maintain acid-base balance and aids in muscle contraction and nerve transmission.
Sources: Human milk, infant formula. Added salt is not recommended for infants younger than 12 months.

Omega 3's: Essential for brain and eye development and immune and cardiovascular system support.
Three types of Omega 3's:

• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)
• Alpha-linolenic acid (ALA)

Food sources: fatty fish (salmon, sardines, anchovies, mackerel, freshwater trout, herring), oysters, shrimp, grass-fed beef, flaxseeds, walnuts, chia seeds, infant rice cereal and infant oatmeal.​

Introducing Allergens

It is important to introduce allergens early on to help identify if your child is allergic to any foods. By introducing allergens early and continuing to provide these foods regularly (as long as your child is not allergic to anything), it can help prevent the development of food allergies at a later time in life. 

Common allergen foods: Cow’s milk, egg, fish, shellfish, wheat, peanut, sesame, soy, tree nuts. 

​Tips for introducing allergens:

• Start with small amounts of allergen foods (1/8 tsp). If no reaction occurs, slowly increase the amount.

• Introduce allergens in the morning. It can take up to two hours for a reaction to happen.

• Give one potential allergen food at a time.

• If no reaction, increase exposure to 2-3 times a week to prevent the allergy from developing.

Choosing Baby Food

You can choose to prepare your own baby food or buy pre-made baby food from the store. Great premade baby food options include unsweetened applesauce, fruit/veggie pouches, yogurt, iron-fortified infant cereal or commercial baby food. Here are some tips for preparing your own baby food:

• Start with simple baby foods that have 1-2 ingredients and gradually increase the types of foods you are exposing your baby to. 
  
• Puree food you are making for the rest of the family using a food processor, blender, fork, spoon or baby grinder. Test for smoothness by rubbing the puree in between your fingers. Add breastmilk, infant formula, or water to achieve the desired consistency.
  

• Avoid adding salt, sugar, brown sugar, maple syrup, agave nectar, honey, artificial sweeteners and unpasteurized products such as milk or fruit juice.
  

• Soft foods can be cut into smaller pieces or thin slices.
  

Homemade Baby Food Recipes

Check out these resources for recipes and ideas for making your own baby food at home:

• Feeding my Baby - Illinois Extension 
• Baby Foodie
• Baby Center
• Happy Healthy Eaters
• The Baby Dietitian

Introducing solids is an important milestone in your child’s life. It is a great time to teach your little one to enjoy a variety of textures, flavors and foods that the rest of your family enjoys. It does not have to be a complicated process and before you know it, you kiddo will be eating like a champ!

Want to explore this topic further? Check out our full presentation, in collaboration with Stilly Valley Health Connections: Making Homemade Baby Food

Anca Soloschi, MS, RDN

References:
1. How to introduce any food to babies. Solid Starts. Accessed February 24, 2026. https://solidstarts.com/. 
2. Baby led weaning by age: How it works and what foods to offer. Family & Co. Nutrition. May 31, 2021. Accessed February 24, 2026. https://familyandconutrition.com/baby-led-weaning-by-age-how-it-works-and-what-foods-to-offer/. 
3. Infant Nutrition and feeding - WIC works resource system. Accessed February 24, 2026. https://wicworks.fns.usda.gov/sites/default/files/media/document/infant-feeding-guide.pdf. 
4. Do kids need omega-3 fats? Academy of Nutrition and Dietetics: eatright.org. August 12, 2020. Accessed February 24, 2026. https://www.eatright.org/health/essential-nutrients/fats/do-kids-need-omega-3-fats. 
5. The Pros and cons of Homemade Baby Food. Nationwide Children’s Hospital. October 3, 2014. Accessed February 24, 2026. https://www.nationwidechildrens.org/family-resources-education/700childrens/2014/10/the-pros-and-cons-of-homemade-baby-food. 
6. Weisenberger J. How to make Homemade Baby Food. Academy of Nutrition and Dietetics: eatright.org. December 17, 2019. Accessed February 24, 2026. https://www.eatright.org/health/pregnancy/babys-first-foods/how-to-make-homemade-baby-food. 
7. Introducing food allergens to baby. Solid Starts. Accessed February 24, 2026. https://solidstarts.com/allergies-babies/.