5 Rules To Live By from Starting Solids to Toddlerhood: A Guide for Raising a Healthy, Happy Eater

Starting solids with your little one is a big and overwhelming milestone. Most parents don’t know where to start. What food should you introduce first? How do you make sure your bub is getting all the right nutrients? And how do you help them become a happy, and adventurous eater without turning mealtimes into a battleground?

We get it — feeding your child can feel stressful, but it doesn’t have to be. There are simple steps you can follow to help your bub enjoy a variety of foods and develop healthy eating habits from the very start. Below are five rules we live by when it comes to feeding our little ones, from the first taste of solids through to toddlerhood. These aren’t hard-and-fast rules, but they are great guidelines to help reduce stress and make mealtimes more enjoyable for both you and your bub.

1. Offer Variety and Repeat Exposure

One of the best ways to raise a good eater is to offer a wide variety of foods. Babies need time and repeated exposure to new tastes and textures before they develop a preference for them. It's common for babies to turn their noses up at something new the first time (or the fifteenth time!) you offer it. Don’t be discouraged if your bub initially rejects a food — persistence is key.

Iit can take up to 10-15 exposures for a child to accept a new food. So, if they don't like something today, try again tomorrow, or in a week. The goal is to create a positive, low-pressure environment where your child feels comfortable trying new things. Variety of flavours and textures will help broaden their palate and ensure they get the nutrients they need from different sources.

Tip: When introducing a new food, serve it alongside something familiar and loved. This helps build trust with the new food, as bub knows there’s something safe and recognisable on their plate as well as knowing they will eat something rather than nothing.

2. Limit Processed Foods

Processed foods are convenient, but they can also be high in added salt, sugar, and unhealthy fats—things that aren’t ideal for your little one’s developing body. While the occasional processed snack won’t do much harm, it’s best to limit how often they are offered. Babies and toddlers need fresh, whole foods that provide essential nutrients like vitamins, minerals, and fibre.

Adding a pinch of salt to a home-cooked meal or using a bit of maple syrup in some baking is totally fine. Reserve highly processed snacks and meals for occasional treats rather than everyday staples. This way, your bub’s diet is packed with nutrient-dense foods that fuel their growth and development.

Tip: If you’re in a rush, try offering simple, whole food snacks like fruit, yoghurt, or some cucumber, tuna and hummus sandwiches, instead of packaged snacks. These options are quick, easy, and much more nutritious for your little one.

3. Think About Iron

Iron is a crucial nutrient, especially from around 6 months of age when your baby’s stores of iron from birth start to deplete. Iron plays an important role in your child’s growth and development, particularly for brain function and overall energy levels. While red meat is often the go to source for iron, there are plenty of plant-based alternatives if your bub isn’t keen on meat.

You can ensure they’re getting enough iron by including a variety of iron rich foods in their meals. Great sources of iron include legumes like lentils and chickpeas, tofu, fortified cereals, quinoa, nuts and seeds, leafy greens, and oats. Pairing these foods with vitamin -rich foods, like tomatoes, citrus fruits, and strawberries, helps increase iron absorption, making it even easier for your little one to get what they need.

Tip: If you’re offering meat, try finely minced beef or lamb mixed into mashed veggies or soft finger foods like meatballs. For plant based meals, offer iron rich options like lentil stew or scrambled tofu with veggies.

4. Keep It Pressure Free

Perhaps the most important rule to follow when it comes to feeding your child is to keep it pressure free. The moment you start pushing your bub to eat, it can turn into a negative experience for both of you. Mealtimes should be relaxed, fun, and stress free.

Remember, you’re in charge of deciding what food is being served and when, but it’s up to your little one to decide how much they’re going to eat. Avoid pressuring them to finish their plate or eat certain foods - this can create resistance and anxiety around eating, making them less likely to enjoy mealtimes.

Don't forget to keep the environment safe - always supervise them and make sure they are seated safely in their highchair.

Tip: Keep the conversation around food positive, and avoid using rewards or punishments based on eating. Let your child’s natural hunger cues guide how much they eat at each meal.

5. Don’t Stress on Days When You’re Sick or Travelling

Life happens - sometimes you’re sick, your bub is under the weather, or you’re travelling and just can’t provide the ideal, balanced meal. On these days, it’s important not to stress about perfection. One or two days of less than ideal eating won’t impact your child’s overall health or growth.

If you’re on the go or dealing with illness, focus on getting any food into your bub rather than worrying about balanced meals. A few days of convenience foods or simpler meals here and there won’t undo all the healthy habits you’ve established.

Tip: When travelling, pack easy snacks like cut-up fruit, rice cakes, or yoghurt pouches. These can be lifesavers when options are limited, and they’re much better than processed snacks.

Feeding your child from starting solids through toddlerhood is a journey, and it’s normal to face a few bumps along the way. By following these five simple rules—offering variety, limiting processed foods, focusing on iron, keeping meals pressure free, and not stressing about imperfect days—you can help your little one develop healthy eating habits that will last a lifetime.

Remember, there’s no one size fits all approach to feeding, and every child is different. Be patient, trust your instincts, and enjoy the process of watching your child discover new foods and flavours. Mealtimes don’t have to be stressful — with a little guidance, they can be one of the most joyful parts of the day!