When and How to Start Solids With Your Baby
Introducing solids is one of the most exciting milestones in your baby’s first year. But with so much advice out there, it can feel overwhelming to know when and how to start. Here’s what the evidence says, along with practical tips to help you feel confident.
When to Start Solids
Most babies are ready to start solids around 6 months. Look for signs of readiness, not just age:
Sitting with minimal support
Good head and neck control
Interest in food (watching, reaching for your plate)
Ability to move food to the back of the mouth and swallow
Do Solids Replace Breastmilk or Formula?
No — not yet! Until 12 months, breastmilk or formula remains your baby’s primary source of nutrition. Solids should complement, not replace, milk feedings. Babies typically need 24–32 oz per day from 6–12 months, while solids provide extra iron, fat, and texture practice.
First Foods to Try
Start with nutrient-dense foods that meet baby’s needs:
Iron-rich foods: beef, chicken, salmon, lentils, beans, iron-fortified cereals
Healthy fats: avocado, egg yolk, yogurt, thinned nut butters
Allergenic foods: peanut, egg, dairy, wheat, soy, fish, sesame — early introduction helps reduce allergy risk
Fruits & veggies: soft sweet potato, carrots, broccoli, bananas, peaches, berries (mashed)
Grains (in moderation): oatmeal, quinoa, whole wheat toast strips
Pre/Probiotics: full-fat yogurt, whole milk cottage cheese, kefir, sauerkraut juice
How to Introduce Solids
Offer solids when baby is alert, not overly tired or hungry.
Start with 1–2 meals per day, a few spoonfuls or strips at a time.
Introduce one new food every 2–3 days to monitor for reactions.
Progress textures over time: mashed and soft strips → finger foods → chopped table foods by 9–12 months.
Always supervise and follow baby’s cues.
Safety Tips
Avoid honey (under 12 months), added sugar, whole nuts, popcorn, and round choking hazards (like grapes or cherry tomatoes — cut lengthwise).
Always supervise meals.
Offer water in a small open cup with meals to help develop drinking skills.
Sample Day at 6–7 Months
Morning: Mashed banana + peanut powder mixed with breastmilk
Lunch: Steamed sweet potato wedges + shredded chicken
Evening: Oatmeal with mashed blueberries
Final Thoughts
Introducing solids is less about “perfect meals” and more about exploration, practice, and family connection. Your baby’s first foods are a chance to build healthy habits and confidence with eating. Keep milk as the foundation, offer a wide variety of flavors and textures, and let your baby’s cues guide you.
If you’d like extra support, I’ve created a step-by-step printable Starting Solids Guide with first foods, safety tips, and a sample schedule.
