How to Introduce Solids to Baby: Getting Started

Starting your baby on solid foods can seem like a huge mountain to climb. With loads of  different information out there, it can be difficult to know where to start. When getting started, there are a number of things to take into consideration such as identifying signs of readiness for solid foods, choosing the best first foods, knowing how much to feed baby, and important nutrients specific to baby’s developmental growth. Below we will provide an overview of these key points to help guide you and your baby as you make this exciting transition to solids.   

How Can I Tell If My Baby is Ready for Solid Foods? 

There  are a few defining signs to look for that will tell you when your baby is developmentally ready to be introduced to solid foods.  

Typically, these signs start to appear between 4-6 months, but this can vary between babies. The most telling signs that your baby is ready to be introduced to solids are: 

✓ Increased coordination (baby bringing toys to their mouth, for example). 

✓ Can control their head and neck by themselves.  

✓ Showing interest in food that you or someone else may be eating (opening their mouth when food is present, reaching for food when it is offered).  

✓ Can sit in an upright position with or without support.  

✓ They can move the food from front to back of the mouth to swallow. 

 ✓They can let you know when they don’t want food by turning their head away. 

What are Good First Foods for Babies?? 

It’s important to know that there are many ways of introducing solids to your little one. Food and eating practices vary across cultures and even between households so the foods you choose to start with may be different from that of which others may choose. That being said, there are some guidelines to keep in mind when starting out. 

1. Because babies begin to deplete their iron stores at around 6 months, first foods should be iron-rich. Examples of iron rich foods are cooked meat, chicken, fish, beans, lentils, eggs, or iron-fortified infant cereal. 

2. Whether you are preparing homemade food or purchasing commercial baby food from the store, it is best to avoid added salt or sugar. 

3. Based on your comfort and preference, you can choose to start with a variety of textures (pureed, mashed, or lumpy) and/or soft-finger foods. 

Some good foods to start with are:

• Meats, poultry, or fish

• Eggs

  Beans and legumes like lentils, kidney beans, chickpeas.

• Tofu 

• Vegetables like potatoes, sweet potato, green peas, broccoli, cauliflower, etc.

• Fruits like strawberries, mango, avocado, papaya, etc. 

• Iron fortified infant cereal 

What Nutrients are Important for Babies? 

Iron 

Iron is an important mineral that helps move oxygen throughout the body. It is an essential nutrient for healthy growth and development. During the third trimester, babies accumulate enough iron to last them the first 6 months of life. At around 6 months, baby’s iron stores begin to decrease and their daily iron needs jump from 0.27 mg to 11 mg per day. After these first 6 months, it is important to ensure that your baby is receiving enough iron through  food. Foods that contain higher levels of iron include poultry and  red meat, fish, eggs (especially the yolk), beans, lentils, tofu, and fortified cereals and grains.

Vitamin D 

Vitamin D plays a significant role in the healthy growth and development of babies’ bones, teeth, and immune system. It does this by helping the body absorb calcium, which is essential for strong bones and overall infant nutrition. Because vitamin D for babies is difficult to get in adequate amounts through food alone, it’s recommended that breastfed infants receive a daily supplement of 400 IU. Vitamin D supplements for babies are commonly available in liquid drop form. Babies who are fed infant formula typically do not need additional vitamin D.

Zinc 

Zinc is an especially important nutrient for immune function and growth. After birth, levels of  zinc in breastmilk are high but begin to decline during the following months. By 6 months of age, it is necessary to get additional zinc from food to meet baby’s needs. Zinc is found in many of the same foods as iron, such as beef, chicken, beans, chickpeas, and eggs. 

Omega-3 Fatty Acids 

Omega-3 fatty acids are essential fatty acids, meaning the body cannot produce them in adequate amounts naturally so we must get them from food or supplement sources. Omega-3’s are especially important when it comes to baby’s brain growth and development. Foods rich in omega-3 include fatty fish like salmon, trout, mackerel, ground flaxseeds, chia seeds, and walnuts. 

How Much Food Does Baby Need When Starting Solids?

Breastfeeding and/or formula feeding will still be the main source of nutrition for your baby from 6–12 months. During the first 2 months of introducing solids, complementary foods and will likely only account for about a fifth of baby’s total energy needs; meaning they will be getting most of their nutrition from breastmilk and/or infant formula. When you’re serving your baby purees, soft-finger foods, or iron-rich foods, it’s important to remember that they will not be eating much, and that’s okay. As long as your baby continues to grow adequately, you can rest assured that they are getting enough nutrition for healthy development. If you are having serious concerns about your baby not getting adequate nutrition and energy, consult a healthcare  professional. 

Depending on your baby’s appetite, you can start by serving a small portion  (1-2 tablespoons) 1-3 times per day and look for signs of hunger and fullness to let you know when your baby has had enough. As your baby becomes more familiar with solids, you can increase the number of meals to 3-5  times a day depending on your baby’s appetite.  

Signs can vary between babies, but here are some common indications that your baby is full:

1. They are showing less interest in food than usual. 

2. They close their mouth or turn their head away when food is offered. 

3. They are making hand movements or sounds indicating that they no longer want food. 

Setting up an eating schedule and serving meals in a structured manner will help your baby develop routine with eating. Remember as the parent you are responsible for when and what baby eats, and baby is responsible for deciding how much and if they want to eat at all. 

Final Words

tarting solids is an exciting time and just like anything that is new, it can also be a little scary. What’s key to remember is that there is no one right way of feeding your baby, and you will find that what works best for you may not be what works best for everyone else. At the end of the day, what’s most important is that you make the choices that feel right for you and your family.

If you have questions about introducing solids, first foods for babies, iron-rich purees, or baby-led weaning, our registered dietitian nutritionists and experts in pediatric nutrition are here to help. Leave us a comment below or contact us to get personalized guidance and support from professionals specializing in infant and toddler nutrition.

References 

• Center for Disease Control and Prevention. (2021). Food and Drinks for 6 to 24 Months  Old. https://www.cdc.gov/nutrition/InfantandToddlerNutrition/foods-and-drinks/index.html 

• Government of Canada. A Joint Statement Health Canada, Canadian Pediatric Society,  Dietitians of Canada and Breastfeeding Committee for Canada. (2015). Nutrition for healthy  term infants: recommendations from birth to six months. https://www.canada.ca/en/health canada/services/canada-food-guide/resources/infant-feeding/nutrition-healthy-term-infants recommendations-birth-six-months.html#a12.10

Not sure where to start when introducing solids to your baby?

Let us help! At MA Nutrition Consulting, caring for your baby’s nutrition is our specialty. Our registered dietitian nutritionists provide expert guidance on first foods, iron-rich purees, and safe feeding practices. We help make introducing solids simple and stress-free, with personalized support for your family’s needs.

Want to learn more or get expert guidance? Contact our team of pediatric nutrition experts today!

Written by: Maggie Assaf, RD and Marie-Gabrielle Potvin-Hubert, RD.

Last updated: October 8, 2025