Baby’s First Foods: What, When, and How to Begin

As much as you don’t want your baby to grow up too fast, it’s exciting when they’re ready to join you at the table and start exploring solid foods! Over the years, the recommended age to start solids has varied, but what matters most is not the number of months, it’s whether your baby is developmentally ready.

Cuyuna Regional Medical Center Pediatrician Wendi Johnson, MD, FAAP, breaks down how to tell when your baby’s ready for solids, which foods to start with, and simple tips for making the transition easy and fun. “Signs of readiness include showing interest in what you’re eating—watching you closely, opening their mouth when you do, or reaching for your food or utensils. They should also have good head control when sitting in a supported position, like in a highchair,” explained Johnson. Even if they’re not showing clear interest yet, it’s still beneficial to bring them to the table at mealtimes if they can hold their head up. This helps them get used to the routine of family meals. Most babies are ready somewhere between 4 to 6 months.

What Foods Should You Start With?

Babies build up iron stores during pregnancy, but those reserves can start to run low by around 6 months, especially if the baby was born prematurely or if mom had low iron levels. That’s why offering iron-rich foods early on is important. Baby cereals are often recommended first as they’re good sources of both iron and zinc. Start by mixing cereal to a very thin consistency, just slightly thicker than milk, and gradually thicken it over time.

Another goal of introducing solids is to help your baby learn how to move food around in their mouth – a new and tricky skill! At first, they may push their tongue forward, causing food to dribble out. That’s completely normal. If they seem to be pushing everything out and aren’t swallowing much, it’s okay to wait a week and try again, they just might not be quite ready yet.

Next up are fruit and vegetable purees. Parents often wonder whether to start with veggies or fruits, but honestly, it doesn’t make much difference as both are great options. The key is to treat each food as something new and exciting. There are plenty of store-bought purees available, but if you’d like to make your own, there are great resources online to help. A handy tip: freeze homemade purees in ice cube trays for easy single servings.

You may also have heard about the rising concern around food allergies. We used to recommend delaying highly allergenic foods until after age 3, but now we know that introducing them earlier may reduce the risk of allergies. If your baby has significant eczema or there’s a family history of food allergies, it’s best to consult your doctor before introducing these foods. Otherwise, once your baby has started cereals and purees, you can gradually begin offering allergenic foods under guidance.

After 4 Months of Age

Egg

1. Start with foods that contain cooked egg as an ingredient, such as muffins or cake. Offer small tastes at least once a week.
2. Gradually introduce foods with higher concentrations of egg, progressing to 1-2 teaspoons (bites) of scrambled or hard-boiled egg.

Peanut

1. Mix 1-2 teaspoons of peanut protein powder into milk or a puree and offer it three times a week.
2. Progress to smooth peanut butter or peanut butter puffs (such as the brand Bambas).

Cow’s Milk

1. For breastfed babies, start with “cooked” milk in foods like muffins or cakes, and introduce small bites of yogurt and cheese twice a week.
2. Formula-fed babies may tolerate dairy progression more quickly due to ongoing exposure but avoid offering cow’s milk as a beverage before 1 year of age, as it lacks sufficient iron and can lead to iron deficiency anemia.

Gluten/Wheat

• Offer 2 grams (about a spoonful) of wheat protein twice a week in the form of cooked pasta, baked goods, bread, or cereal.

After 6 Months of Age

Tree Nuts

• Offer 2 grams (about a spoonful) of tree nut protein twice a week after 6 months.
• Examples include tree nut butters such as sunflower, cashew, and almond.

Sesame

• Provide 2 grams (a spoonful) of sesame protein twice a week in the form of hummus or tahini.

Fish

• Offer 2 grams (a spoonful) of fish protein twice a week.
• For state-harvested fish, the DNR recommends:
  • Maximum of 1 meal per week of panfish (e.g., sunfish, crappies).
  • Maximum of 1 meal per month of walleye, trout, and pike.
  • Children should avoid musky.

Shellfish

• Provide 2 grams (a spoonful) of shellfish protein twice a week after 6 months of age.

When introducing any of these allergenic foods, start slow and offer just one new food per day. That way, if your baby has any kind of reaction, you’ll know exactly what caused it. And if that happens, don’t wait—call your doctor right away for guidance. Remember, this isn’t a strict feeding plan, just a helpful guide to expand your baby’s tastes and experiences. Mealtimes should be fun, stress-free, and a time to enjoy together as a family!

If you have questions about starting solids or managing food introductions, our Family Medicine and Primary Care teams are here to help. Call 218-546-7000 to schedule and appointment and let us help your growing little one!

Some information obtained from Peds in Review, Apr 2025, vol 46, no 4; 198-205.