Starting Solids Part 2: Tiny Fingers, Big Nutrition
The First Foods That Matter Most
Introducing solids is such an exciting milestone, it marks the beginning of your baby’s lifelong relationship with food. I still remember the nervous thrill of offering my babies their very first solid bites. One moment you’re holding a tiny newborn, and the next, they’re grasping a piece of avocado with sticky hands and an enormous grin.
With both of my children, I leaned into Baby-Led Weaning (BLW) with a bit of spoon-feeding here and there. What I loved most was the independence BLW encouraged—my babies were able to explore food at their own pace, and within a few weeks, I was often making just one meal for the whole family. Sure, it got messy (banana in the hair, pumpkin on the floor…), but embracing the chaos was worth it. Today, both of my kids are adventurous eaters—and while I’m sure a bit of luck plays a part, I truly believe BLW laid a strong foundation.
Nourishing Your Baby: What Really Matters
As exciting as solids are, it’s important to remember that food at this stage is about exploration, not perfection. Until 12 months, breast milk or formula remains your baby’s main source of nutrition. Solids are there to complement—not replace—milk feeds. Starting with a milk feed before offering solids can help your baby approach food with curiosity instead of frustration.
Iron-Rich Foods Come First
At around 6 months, babies’ natural iron stores begin to drop, so it’s essential to offer iron-rich foods early on. Some easy, baby-friendly options include:
Chicken livers – quick, easy, and affordable (opt for organic if you can). Fry until cooked through and slice into strips. They’re soft, easy to hold, and packed with nutrients.
Soft-cooked meats (like slow-cooked beef, shredded chicken or Meatballs)
Mashed lentils, chickpeas, or kidney beans
Cooked leafy greens such as spinach or silverbeet
For better absorption, serve these with a source of vitamin C—think steamed capsicum, strawberries, or citrus. I often made little meat patties with sweet potato, which were easy for tiny hands to grab and packed with goodness.
Prioritise Vegetables over Fruit
While fruit is naturally appealing, starting with vegetables can help babies develop a love for a broader range of flavours. Some favourites in our house were:
Steamed carrot sticks
Roasted pumpkin wedges
Zucchini fingers
Broccoli florets
Roasting brings out the natural sweetness and softens veggies for safer chewing. It also makes leftovers perfect for lunch the next day!
Healthy Fats for Brain Development
Babies need plenty of healthy fats for brain and nervous system development. Great first options include:
Avocado slices
Full-fat plain yogurt (offered on a preloaded spoon or as a dip)
Smooth nut butters (thinly spread on toast)
Omelette strips or chia pudding
Don’t stress if they don’t eat much—some days will be all play and little swallowing. That’s completely normal!
Why Baby Cereal Isn’t the Ideal First Food
While iron-fortified baby cereals have traditionally been recommended as a first food, there are a few important reasons to reconsider. These cereals are often highly processed and quickly break down into simple sugars in your baby’s body, leading to rapid spikes in blood sugar. Over time, this can encourage a preference for sweet, starchy foods and may increase the risk of obesity and metabolic issues later in life. In contrast, starting with nutrient-dense whole foods like vegetables, meat, or legumes supports steady energy levels, healthy taste development, and more balanced nutrition overall.
Feeding Methods: Find What Works for Your Family
When it comes to how you feed your baby, there’s no one-size-fits-all answer. Whether you follow Baby-Led Weaning, spoon-feeding, or a blend of both, the goal is the same: to help your baby build a healthy, happy relationship with food.
Baby-Led Weaning (BLW)
BLW skips the purees and lets babies feed themselves soft finger foods from the start. It encourages self-regulation, hand-eye coordination, and independence. Think strips of roasted vegetables, soft meat patties, or toast fingers with mashed avocado.
What I loved most about BLW was the inclusion—my babies ate what we ate (with a few tweaks), and we could all sit at the table together. Yes, it was messy. Food flew. But the confidence and curiosity they gained made it worthwhile.
Spoon-Feeding
Spoon-feeding can be helpful too—especially for foods like yogurt, porridge, or when introducing allergenic ingredients like nut butter or egg. It can also offer more control over texture and portions if your baby needs extra support.
We used spoons occasionally when we were out (to limit mess!) or when baby was under the weather. Holding both methods lightly worked best for us.
🚫 Foods to Avoid in the First Year
There are a few important safety guidelines when starting solids:
Honey: Can cause infant botulism. Avoid until after 12 months.
Whole Nuts & Grapes: Major choking hazard. Serve as smooth nut butter or sliced grapes when age-appropriate.
Added Salt & Sugar: Babies’ kidneys can’t handle much salt. Sugar can affect appetite and habits.
Raw/ Unpasteurised Foods: Higher risk of foodborne illness. Stick with cooked or pasteurised options.
Always supervise your baby while eating, and ensure foods are soft, easy to squish, and cut to a size they can grasp about the size of your finger.
Final Thoughts: It’s About More Than Just Food
Introducing solids is a learning experience for your baby—and for you. Some days, they’ll eat everything in sight; other days, they’ll fling it all on the floor. That’s okay. Let them explore. Let them lead. Keep offering a variety of whole, nourishing foods without pressure.
In our home, BLW made meals joyful, inclusive, and often hilarious. Whether you choose purees, finger foods, or a bit of both, the most important thing is that your baby feels safe, supported, and connected at the table.
Trust your instincts, follow your baby’s cues, and remember—food before one is mostly for fun and learning.