Introducing Solids: When, What, And How To Support Healthy Eating
When I was a new mom, people meant well, but the advice came fast and loud. I clearly remember being encouraged to put rice cereal in my baby’s bottle as a newborn so they would sleep longer. Friends, family, even people who had raised kids decades ago would say, “That’s what we did.” At the time, I didn’t yet have the language or confidence to push back, and honestly, when you’re exhausted, any promises of more sleep can sound tempting. I struggled with pumping, so my baby was exclusively breastfed and that advice never became an option, but the pressure and confusion still stuck with me.
As a mom, I understand how vulnerable that season is, and as a nurse and lactation counselor, I now know that much of what parents are told about starting solids is outdated or not evidence-based. In this post, I want to gently clear up some of that confusion and share what the research actually tells us about when to introduce solids, what foods to start with, and how to support healthy eating from the very beginning, without fear, pressure, or unrealistic expectations.
When is a Baby Ready for Solids?
Current evidence supports introducing complementary foods around 6-months of age, not before 4 months, and only when developmental readiness signs are present. This timing supports gut maturity, motor development, and reduces the risk of choking.
Rather than focusing only on age, it’s important to look for readiness cues, including:
Sitting with minimal support
Good head and neck control
Loss of the tongue-thrust reflex
Ability to bring food to the mouth
Interest in food (watching, reaching, opening the mouth)
As a nurse, I always remind families that breast milk or formula remains the primary source of nutrition for the first year. Solid foods simply refer to the texture of what’s being offered, not a shift in nutritional needs. Early solids are meant to complement milk feeds by supporting exposure, skill development and confidence with eating, rather than replacing milk intake.
2. What Foods Should You Start With?
There is no single “perfect” first food, and despite what many of us were told, rice cereal is not a requirement. Evidence supports starting with nutrient-dense foods, especially those rich in iron and zinc, which babies begin to need more of around six months. It is important to note that you should introduce new foods one at a time, waiting several days between each, so you can monitor for any signs of allergies or sensitivities.
For most babies just starting solids, foods should be smooth purées or very soft textures that can be easily mashed with the tongue. This supports both safety and oral motor development as babies learn how to manage food in their mouths.
Examples of appropriate early foods include:
Puréed meats (such as beef, chicken, or turkey blended with broth or breast milk)
Well-cooked and puréed beans or lentils
Soft scrambled eggs or puréed egg
Mashed or puréed avocado
Plain, full-fat yogurt
Puréed fruits and vegetables
Iron-fortified cereals can also be included, but they do not need to be the first food offered. What matters most is texture, preparation, and variety, not following rigid rules. As babies gain skill and confidence, textures can be gradually thickened and advanced based on their cues.
3. Purées vs. Baby-Led Weaning
One of the questions I hear most from families is whether to start with purées or baby-led weaning. The truth is that both approaches can be safe and effective. Purées can help babies develop early oral motor skills and are a great place to start. Baby-led weaning encourages independence and allows babies to join in on family meals, as long as foods are age-appropriate and prepared safely. Many families find that a combination of both methods works best. A common misconception about baby-led weaning (BLW) is that it means a baby will self-wean from breast milk or formula. In reality BLW simply encourages babies to explore solid foods at their own pace while milk remains the main source of nutrition, often well into the first year. It’s about developing feeding skills, not replacing milk.
From an evidence-based standpoint, what matters most is:
Offering developmentally appropriate textures
Preparing foods safely
Closely supervising meals
Avoiding choking hazards
There is no one-size-fits-all approach. The “best” method is the one that feels safe, responsive, and sustainable for your family.
4. Introducing Allergens Safely
Research has changed significantly in recent years, and we now know that early introduction of common allergens, such as eggs and peanuts, may reduce the risk of food allergies for many children.
General guidance includes:
Introduce allergens when your baby is healthy
Offer them at home, not at daycare or before bedtime
Start with small amounts
Continue offering regularly once tolerated
If your baby has severe eczema or a strong family history of food allergies, talk with your pediatric provider for individualized guidance.
5. Supporting a Healthy Relationship With Food
One of the most important things I’ve learned, as both a nurse and a mom, is that how we feed babies matters just as much as what we feed them.
You can support a healthy relationship with food by:
Letting your baby decide how much to eat
Avoiding pressure, force, or distractions
Eating together when possible
Modeling calm, balanced eating
Mess, gagging, and food play are normal parts of learning. Gagging is protective and different from choking. Trusting this process can take time, but it’s an important part of building confidence around food.
Final Thoughts
Introducing solids is not a test of your parenting or something you need to “get right” immediately. It’s a gradual season of learning for both you and your baby, and it can be fun and joyful along the way. Evidence-based guidance gives us a strong foundation, but flexibility, intuition, and compassion matter just as much.
Your baby doesn’t need perfection. They need responsive care, safe foods, and a calm, supportive environment where eating feels positive and connected. Trust yourself, follow your baby’s cues, and remember: healthy eating is built over time—not in one bottle, one meal, or one decision.
With love and support,
Candace Stewart, RN, CLC, CBD