What is a good first food? A parent's guide to starting solids safely

December 4, 2025 •

4 min read

According to the CDC, most infants are ready for solid foods around 6 months of age, and the order of food introduction is not as important as once thought. So, what is a good first food to introduce? Early, iron-rich, and developmentally appropriate foods are now recommended to support your baby's growth and development.

Quick Summary

Parents can introduce a variety of single-ingredient foods like iron-fortified cereals, pureed meats, vegetables, and fruits around 6 months. Focus on iron-rich options and safe preparation methods based on your baby’s developmental readiness.

Key Points

Start at 6 Months: Wait for key developmental signs like good head control and interest in food before starting, not before 4 months.
Prioritize Iron: Introduce iron-rich foods, such as pureed meats or fortified cereals, early to replenish a baby's natural iron stores.
Embrace Variety: Expose your baby to a wide range of flavors, including less sweet vegetables, to promote acceptance and prevent picky eating.
Ensure Safety: Always supervise your baby while they eat and prepare foods to be soft and easy to swallow to prevent choking.
Don't Delay Allergens: Introduce common allergens like peanut butter and egg early (around 6 months) and consistently, following careful preparation guidelines.
Let Baby Lead: Follow your baby's hunger and fullness cues, whether spoon-feeding purees or offering finger foods for baby-led weaning.
Avoid Honey and Cow's Milk: Do not give honey or cow's milk as a drink before age 1 due to safety and nutritional concerns.

When is Your Baby Ready for Solids?

Before you consider what is a good first food, it's essential to recognize the signs that your baby is developmentally ready for solids. Experts recommend waiting until around 6 months, not before 4 months. Starting too early can increase the risk of allergies or other health issues. Look for a combination of these milestones, not just a single one.

Developmental Milestones to Watch For

Good Head and Neck Control: Your baby should be able to sit up with support and hold their head steady.
Loss of Tongue-Thrust Reflex: The natural reflex to push objects out of their mouth with their tongue should have disappeared. Your baby should be able to move food to the back of their mouth to swallow.
Interest in Food: Your baby may watch you eat, reach for your food, and open their mouth eagerly when food is offered.
Ability to Grasp Objects: Babies will start trying to grab small objects and bring them to their mouth.

What Are Good First Foods?

Once your baby shows signs of readiness, you can start introducing a variety of foods. There is no longer a strict order, but many experts recommend starting with iron-rich foods, as a baby's iron stores begin to deplete around 6 months.

Iron-Rich Foods to Start With

Your baby needs iron for healthy growth and brain development, and breast milk doesn't provide enough after six months.

Pureed Meats: Beef, lamb, and chicken are excellent sources of highly absorbable iron. Cook and finely puree them for the right consistency.
Iron-Fortified Infant Cereal: This classic option is still a good choice. Mix a single-grain cereal like oat or barley with breast milk, formula, or water. Vary the grains to avoid excessive rice cereal intake due to potential arsenic levels.
Legumes: Lentils, chickpeas, and beans are plant-based iron sources. Combine them with a vitamin C-rich food like sweet potato or lemon juice to increase absorption.
Tofu and Egg: Cooked, plain tofu and hard-boiled eggs are great protein and iron sources.

Vegetables and Fruits

Introducing a variety of vegetables and fruits helps develop a broad palate. Offering less-sweet vegetables first, like broccoli, can help prevent a preference for sweet flavors later on.

Soft-Cooked Vegetables: Mashed or soft-cooked vegetables like sweet potato, carrots, parsnip, broccoli, and butternut squash are excellent first options.
Soft Fruits: Ripe, peeled fruits such as banana, avocado, and pear are easy to mash or serve as soft finger foods.

Starting Solids: Puree vs. Baby-Led Weaning (BLW)

Parents can choose between traditional spoon-feeding purees or baby-led weaning, which emphasizes self-feeding. A combination of both approaches is also a popular choice.


Feature	Puree Method	Baby-Led Weaning (BLW)
Control	Caregiver controls the spoon and pace.	Infant controls what and how much they eat.
Texture	Starts with smooth purees, gradually adding lumps.	Starts with soft, appropriately sized finger foods.
Messiness	Typically less messy initially, but messy eating is part of the learning process for all babies.	More messy, promoting sensory exploration.
Skill Development	Develops skills like swallowing from a spoon.	Encourages fine motor skills, hand-eye coordination, and self-regulation.

How to Prepare First Foods Safely

Proper food preparation is crucial to minimize choking risk and ensure food safety. Always supervise your baby during mealtimes.

Essential Safety Tips

Wash your hands and all food preparation surfaces thoroughly before handling food.
Cook hard fruits and vegetables until they are soft enough to mash easily with a fork.
Remove all fat, skin, bones, and seeds from meats, poultry, fish, and fruits.
Cut soft finger foods into long, finger-shaped pieces for early eaters who use a palmar grasp, or smaller pea-sized pieces for older babies with a pincer grasp.
Never give whole nuts, hard candy, whole grapes, or raw hard vegetables that pose a high choking risk.
Avoid adding salt or sugar to your baby's food.

What About Food Allergens?

The old advice to delay common food allergens has been updated based on new evidence. Introducing common allergens early and regularly (around 6 months) can help reduce the risk of developing a food allergy. Introduce one new allergen at a time in a safe form (e.g., smooth peanut butter mixed into puree) to monitor for reactions. Common allergens include eggs, peanut products, wheat, and dairy.

Conclusion: The First Bite is Just the Beginning

Choosing what is a good first food for your baby is an exciting milestone. The most important factors are recognizing your baby's developmental readiness, prioritizing iron-rich options, and ensuring all food is prepared safely. Whether you opt for purees, baby-led weaning, or a combination, focus on offering a wide variety of flavors and textures to foster healthy eating habits. Remember that starting solids is a learning process for both of you, so be patient, follow your baby's cues, and enjoy the delicious journey together.

Healthychildren.org offers more detailed feeding guides for different ages

Resources

For additional support and guidance, consider these resources from authoritative health organizations.

World Health Organization (WHO)

Breastfeeding and solid foods for infants up to 12 months.

American Academy of Pediatrics (AAP)

Guide to starting solid foods.

National Health Service (NHS)

Information on baby-led weaning and solid foods.

Canadian Paediatric Society (CPS)

Advice on early allergen introduction.

Food Allergy Canada

Recommendations for introducing allergenic foods to infants.

Centers for Disease Control and Prevention (CDC)

Comprehensive guide on introducing foods.

Mayo Clinic

Article on how to get started with solid foods.

Better Health Channel

Tips on introducing solids to babies.

HealthyChildren.org

Feeding guide for the first year.

What to Expect

Baby-led weaning tips.

Frequently Asked Questions

Most experts recommend starting around 6 months of age, when your baby shows developmental readiness signs, such as good head control and interest in food.

While there is no strict order, many experts suggest starting with iron-rich foods, like pureed meat or iron-fortified infant cereals, to replenish your baby's diminishing iron stores.

There is no definitive proof that introducing vegetables before fruits is necessary, but offering a variety of flavors, including less sweet vegetables like broccoli, can help prevent a preference for only sweet tastes.

Introduce common allergens around 6 months, not before 4 months, one at a time. For peanuts, use a safe form like smooth, thin peanut butter mixed into a puree, and never offer whole nuts.

Avoid honey until age one due to botulism risk. Do not give cow's milk as a main drink before 12 months. Also avoid choking hazards like whole nuts, hard candies, and large chunks of food.

Purees involve spoon-feeding smooth foods, while baby-led weaning (BLW) has the baby self-feeding soft finger foods. Some parents use a combination of both methods, and neither is proven to be superior.

Gagging is a normal reflex as babies learn to manage new textures and is different from choking. Stay calm, and if your baby gags, simply continue to supervise them. Avoid reacting with panic, which could cause them distress.