Baby Food Guide
A complete, age-based guide to introducing solid foods — from first purees to family meals. Track what your baby has tried, learn safe allergen introduction, and never wonder "can my baby eat this?" again.
Choose Your Approach
Traditional Purees
Start with smooth purees and gradually increase texture as baby develops. A gentle, step-by-step approach.
- Start with thin, smooth purees at 4-6 months
- Thicken purees gradually over weeks
- Move to mashed, then soft chunks by 8-10 months
- Spoon-fed by caregiver at baby's pace
Baby-Led Weaning (BLW)
Skip purees and let baby self-feed with soft, appropriately-sized finger foods from the start (6+ months).
- Baby feeds themselves from the beginning
- Offer soft stick-shaped foods they can grip
- Baby controls pace and amount eaten
- Encourages motor skills and independence
Safe Allergen Introduction Protocol
Based on the LEAP and EAT studies, early introduction of allergens (starting at 4-6 months) can significantly reduce the risk of developing food allergies. Here's how to do it safely:
Start Early (4-6 months)
Once baby is eating a few first foods well, begin introducing allergens. Don't delay — research shows early exposure reduces allergy risk.
One Allergen at a Time
Introduce one new allergen every 3-5 days. Start with a tiny amount (e.g., tip of a spoon of peanut butter mixed into puree).
Offer in the Morning
Give allergens early in the day so you can monitor for reactions over several hours. Don't introduce before bedtime.
Watch for Reactions
Mild reactions: rash around the mouth, slight redness. Serious reactions (call 911): swelling of face/tongue, difficulty breathing, vomiting, sudden lethargy.
Keep it Regular
Once tolerated, continue offering each allergen 2-3 times per week. Consistency maintains tolerance and reduces future allergy risk.
The Top 9 Allergens
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When to Start Solid Foods
Introducing solid foods is one of the most exciting milestones in your baby's first year. Most pediatricians recommend starting solids between 4 and 6 months, once your baby shows clear signs of readiness: sitting up with support, showing interest in what you're eating, good head control, and loss of the tongue-thrust reflex that pushes food out of the mouth. These signs develop at different rates for every baby, so there's no single "right" day to start — but waiting until at least 4 months is important because your baby's digestive system needs time to mature.
Whether you choose traditional spoon-fed purees, baby-led weaning (BLW), or a combination approach, the goal in the first few months of solids is exploration, not nutrition. Breast milk or formula remains your baby's primary source of calories and nutrients until 12 months. Solids are about learning new tastes, textures, and the mechanics of eating.
Baby Food Introduction Schedule
A helpful framework for introducing foods by age: at 4-6 months, start with single-ingredient purees like sweet potato, avocado, banana, and iron-fortified cereal. By 6-8 months, add more variety — soft fruits, cooked vegetables, yogurt, and begin introducing common allergens like peanut butter (thinned) and well-cooked egg. At 8-10 months, introduce soft finger foods, shredded meats, pasta, and mixed textures. By 10-12 months, your baby can handle most family foods cut into small, safe pieces. After 12 months, toddlers can eat nearly everything the family eats, with appropriate modifications for choking hazards.
Allergen Introduction: What the Research Says
One of the biggest shifts in pediatric nutrition over the past decade is the recommendation to introduce allergens early rather than delay them. The landmark LEAP study showed that introducing peanut products between 4-6 months reduced peanut allergy risk by up to 81% in high-risk infants. The EAT study extended this finding to other common allergens including egg, milk, wheat, sesame, and fish. Current guidelines from the American Academy of Pediatrics (AAP) and the Australasian Society of Clinical Immunology and Allergy (ASCIA) recommend introducing the top allergens during the first year of life, starting once your baby is tolerating a few first foods.
Our guide includes all nine major allergens with specific preparation instructions and introduction protocols for each. The key principles: introduce one allergen at a time, start with a tiny amount, offer in the morning so you can monitor for reactions, and once tolerated, keep offering regularly (2-3 times per week) to maintain tolerance.
Foods to Avoid in the First Year
While the list of safe foods is long, a few items are off-limits for babies under 12 months: honey (risk of infant botulism), cow's milk as a main drink (though dairy products like yogurt and cheese are fine), added salt and sugar, whole nuts and large chunks of hard food (choking hazards), and high-mercury fish like shark, swordfish, and king mackerel. Always cut round foods like grapes and cherry tomatoes lengthwise, and supervise all meals closely.
Frequently Asked Questions
When can babies start solid foods?
Most babies are ready for solid foods between 4-6 months old. Look for these signs of readiness: baby can sit up with minimal support, shows interest in food (reaching, opening mouth), has lost the tongue-thrust reflex (doesn't push food out with tongue), and has good head and neck control. Every baby develops differently — some are ready closer to 4 months, others closer to 6 months. Always discuss with your pediatrician before starting solids.
What are the best first foods for baby?
Great starter foods include iron-fortified infant cereal (mixed with breast milk or formula), pureed sweet potato, avocado, banana, peas, and butternut squash. Start with single-ingredient foods so you can identify any reactions. Offer 1-2 tablespoons at first, once a day, and gradually increase. There's no required order — contrary to old advice, you don't have to start with rice cereal or vegetables before fruits.
How do I introduce allergens to my baby?
Current research (LEAP and EAT studies) strongly supports early allergen introduction between 4-6 months to reduce allergy risk. Introduce one allergen at a time, starting with a tiny amount. For peanuts, mix smooth peanut butter with warm water or puree. For eggs, offer well-cooked scrambled egg. Wait 3-5 days between new allergens and offer in the morning so you can monitor. Once tolerated, keep offering 2-3 times per week. If your baby has severe eczema, talk to your allergist first.
What foods should I avoid giving my baby?
Avoid these for babies under 12 months: honey (botulism risk), cow's milk as a main drink (okay in cooking), added salt and sugar, whole nuts and hard raw vegetables (choking hazard), unpasteurized foods, and high-mercury fish (shark, swordfish, king mackerel, tilefish). Always cut round foods (grapes, cherry tomatoes, hot dogs) lengthwise. Avoid fruit juice before 12 months. After 12 months, avoid choking hazards like popcorn, whole grapes, and large chunks of hard food.
What is baby-led weaning (BLW) and is it safe?
Baby-led weaning skips purees entirely and lets babies self-feed with soft, appropriately sized finger foods from around 6 months. Research shows BLW is safe when done correctly — offer soft foods that can be squished between your fingers, cut into stick shapes a baby can grip, and always supervise meals. BLW may encourage better self-regulation of appetite and motor skill development. Many families use a combination of purees and BLW.
How many times a day should I feed my baby solids?
At 4-6 months, start with one meal a day (1-2 tablespoons). By 6-8 months, increase to two meals. By 8-10 months, offer three meals plus snacks. Breast milk or formula remains the primary nutrition source until 12 months — solids complement but don't replace milk feeds in the first year. Follow your baby's hunger and fullness cues rather than forcing specific amounts.