Introducing solid foods to your baby can be exciting yet feel like one more milestone to navigate. One way to make this transition smoother is by incorporating foods from your own meals into your baby’s diet with a few simple modifications. Here are some practical ideas for baby’s first foods from Transitions Into Parenting to help you navigate this new stage:
Transferable table foods
Many foods from the adult dinner table can be made suitable for your baby with slight adjustments. For example, you can mash foods to a palatable texture using the back of a fork. Try offering them the same proteins you enjoy, such beans (refried, hummus, spreads, lentils). Opt for low or no-sodium options and add your own flavors. This approach works well for taco dinners—just set aside guacamole and beans for your baby before adding any spices, creating a meal that works for the whole family.
Meat and eggs
If your family eats meat, consider cooking it in a slow cooker to achieve a softer, shreddable texture. For eggs, try hard boiling one and starting with the yolk, which can be paired with applesauce or hummus if it’s too dry. Scrambled eggs are another good option. Fish provides essential Omega-3 fatty acids and can be baked to be soft and easy to eat.
Nut butters
Introduce watered-down nut butters gradually at home, checking for any signs of sensitivity or allergies. Researchers now advise parents to offer peanut butter around 6 months of age. Go slowly and offer only a small amount at first, serve alone or with another low allergy risk foods. Talk to your pediatrician early about concerns for allergies and guidance specific to your child.
Incorporating family favorites
Incorporate foods from your meals that can be easily modified for your baby. This can simplify meal preparation and ensure that your baby is eating a variety of nutritious foods.
Greek yogurt: Rich in calcium, probiotics, and protein, and may help manage blood glucose levels. Serve the unsweetened variety to your baby and add cinnamon for extra flavor.
Hummus: High in fiber and a versatile spread made from cooked, mashed chickpeas.
Refried beans: High in fiber and a decent source of protein. Choose low-sodium options for your infant if serving canned varieties.
Guacamole and pita bread: Avocados are rich in monounsaturated fats, fiber, and potassium, making them a nutritious and easy addition to any meal.
Homemade sweet potato fries: Sweet potatoes are nutrient-dense, high in fiber and antioxidants, and packed with vitamins and minerals. Bake them in a little oil for a soft texture.
Plain cheerios: A great finger food. Soak in milk or water if not ready for the crunch.
Broccoli: Broccoli is a superfood, rich in vitamins, minerals, fiber, and antioxidants. Babies may enjoy holding and eating whole stalks.
Baked carrots: Carrots offer more antioxidants when boiled or steamed than raw. Use carrots from homemade chicken noodle soup for a baby-friendly texture.
Eggs: Eggs are nutritious, providing protein, choline, healthy fats, vitamins A, D, and E, antioxidants, and more. Prepare them scrambled, or hard-boiled cut into pieces. Caution to the white of a hard-boiled egg, as this can be a slippery texture.
Peanut butter on toast: PB thinly spread on toast or mixed into oatmeal might be a favorite for your baby! Don’t use chunky peanut butter and offer a drink to help wash down any sticky pieces of food.
Tips for baby’s first foods
1. Monitor for intolerances or allergies. Start with single ingredient foods and layer them into meals as baby shows tolerance. Work towards making a balanced meal.
2. Offer prunes, pears, high fiber foods, and other gentle foods if your baby shows signs of constipation. Ensure they are still taking enough breastmilk, formula and/or water in their diet as they practice with solid foods.
3. Practice with water using sippy cups or cups with straws.
4. Continue breastmilk and/or formula while introducing solid foods to your baby’s routine. They will need liquid and solid food until at least one year.
5. Foods high in iron and zinc are important for babies drinking breastmilk. Pair with foods high in vitamin C for better absorption.
6. Advance the texture and options as your baby meets milestones. Encourage them to use their fingers and hands to feed themselves.
7. Be responsive to their cues of feeling full. This might look like turning their head or getting fussy in the highchair.
8. Talk to your pediatrician about specialty diets or food restrictions you might have in mind for your child so they can ensure essentials vitamins are supplemented.
9. Keep the experiences positive and regular.
10. Use this opportunity to focus on more unprocessed foods for the whole family.
Final bites
Take your time and make the process of introducing new foods easy and enjoyable for your family. With a little planning, your baby can enjoy a variety of nutritious meals that align with what the rest of the family is eating.
Consult your pediatrician: Always keep in touch with your pediatrician or a specialist to address any concerns about your baby’s diet.