Introducing Solids: A Guide to Starting Your Baby on Solid Foods

What Starting Solids Means For Your Baby

Introducing solids refers to the process of starting solids by introducing solid foods to a baby's diet as a complement to breast milk or formula. It is sometimes referred to as complementary feeding or even weaning.

Introducing solids is an important feeding milestone in a baby's development as it provides additional nutrients, in particular iron and zinc, and helps them learn new tastes and textures. It also supports the development of oral motor skills, such as speech and hand-eye coordination, as babies learn to chew, swallow, and manipulate food with their hands. Starting solids is a key phase in a baby’s nutritional journey, and its importance cannot be overstated.

Introducing solids takes place gradually, over a six-month period as your baby moves from a diet exclusively made up of breast milk or formula, to a diet predominantly or completely made up of solid foods. Starting solids is a crucial period for babies to experience the first foods and begin reaching their feeding milestones. Starting solids is an exciting step, and understanding the benefits it offers can ease the transition for both you and your baby.

Why Do We Introduce Solids Around 6 Months?

Introducing solids is important around 6 months of age as breast milk or formula is no longer able to meet babies requirements for iron (National Academies, 2001). Up until this stage they have been reliant on the iron stores they built up in gestation (thanks Mum), however these stores are starting to deplete and thus baby’s iron requirements increase substantially from 6 months. Complementary feeding is essential at this stage, as it helps fill the nutritional gap left by breast milk or formula.

Aside from the nutritional needs, it is important for baby to be exposed to a variety of new flavours when starting solids. In this crucial window of opportunity, their willingness to try new things is at its highest (NHS, 2022). It is the habits developed during these first two years of life and during their time in gestation (the first 1000 days) which will ultimately contribute to their eating habits for the rest of their lives. 

Starting solids, particularly when introducing thicker and chunkier textures, is vital for developing oral motor skills essential for speaking and chewing properly (Coulthard, Harris & Emmett, 2009). These textures provide increased resistance, which strengthens babies' mouth and jaw muscles while helping them practice tongue movements for future speech development. Additionally, as they pick up food and bring it to their mouths, they enhance their fine motor skills and coordination (NHS, 2022). Introducing solids provides babies with lots of new skills beyond eating.

When and How to Introduce Solids

When to Introduce Solids

Current Australian guidelines recommend introducing solids around 6 months, but not before 4 months, as babies’ digestive systems are still developing, and they need 100% of their nutrition from breast milk or formula during this early stage (NHMRC, 2013). However, it’s essential to remember that babies develop at different rates. Pay attention to key developmental signs that indicate when your baby is ready for introducing solids.

Signs Baby is Ready For Starting Solids

1. Good Head control: Your baby can sit up with minimal support and control their head and neck movements.

2. Interested in food: Your baby shows an interest in food by watching you eat, reaching for your food or opening their mouth when you offer them a spoon.

3. Hungrier baby: Your baby seems to be hungry even after breastfeeding or bottle feeding. This may mean that they need more energy from solid foods.

4. Tongue-thrust reflex is becoming less dominant: This reflex pushes food out of their mouth when they're not ready to swallow. To test this, offer your baby a spoon as if you were feeding them. If their tongue pushes the spoon out, they’re not ready. If they accept the spoon, the reflex has diminished and they are ready for starting solids (USDA, 2020).

Do I Start With Baby-led Weaning or Puree Feeding?

When it comes to starting solids, there are two key styles in which you may decide to offer foods; the more traditional method of offering pureed foods or the increasingly popular baby-led weaning (BLW). You may also opt for a combination approach that includes both baby-led weaning and puree feeding.

If baby is between 4-6 months, we recommend to start with puree feeding while baby’s digestive system is still developing. Once your baby is 6 months you can choose which style you’d like to start with. Ultimately, whichever option you choose, the purpose is to gradually increase the amount of solid food (be it finger food or pureed food) your baby consumes, while gradually reducing the amount of breast milk or formula. 

Initially, you will start with single, easily digestible foods and gradually increase the variety, consistency and amount of solid foods offered, over time. When starting solids you need to start with what you feel most comfortable with.

Starting with Puree Feeding

Traditionally, starting solids involves offering food in a pureed form and gradually increasing the texture as your baby builds confidence to handle the increasing resistance and learns to chew food effectively. As your baby’s chewing skills improve, you can gradually introduce new textures to help them gain confidence and reach important developmental and feeding milestones.

Guide to Texture Progression with Starting Solids:

Phase 1: Start with smooth purees from around 6 months (not before 4).

Phase 2: By about  7-8 months offer chunkier textures like mashed and lumpy foods.

Phase 3: By about 8-9 months offer large soft finger foods that bub can grasp with their hand.

Phase 4: By about 8-10 months include different textured finger foods and cut into smaller pieces as bub pincer grip improves.

Starting with Baby-led weaning 

Baby-led weaning is a starting solids feeding approach that lets babies self-feed and explore a variety of foods at their own pace. Coined by British health visitor Gill Rapley in her 2005 book Baby-Led Weaning: Helping Your Baby to Love Good Food, BLW has gained popularity in recent years, though the practice of allowing infants to self-feed has been common across cultures for many years when introducing solids.

Baby-led weaning offers babies small, soft, age-appropriate foods they can pick up and eat independently, starting from 6 months. This starting solids approach encourages natural self-directed eating, which can foster healthy habits and potentially reduce picky eating (Rapley, 2005). Advocates also highlight benefits such as improved hand-eye coordination, chewing skills, and a reduced risk of choking, as babies control the pace and amount they consume. Regardless of the feeding method when introducing solids, caregivers should supervise mealtimes, ensuring all foods are safe, age-appropriate, and cut into manageable pieces to minimize choking risks.

Guide to BLW Shapes, Sizes and Textures for Baby-led weaning:

There are 3 Key food shapes, sizes and textures you may want to consider serving babies if you’re starting solids with BLW.

1. Large and Soft: Ideal for starting BLW, these foods are easy to grasp and soft enough to mash between babies’ gums. Examples include  bananas, half of a ripe avocado, a large spear of softly cooked carrot or a large strip of omelette. To check if foods are soft enough, ensure they can be easily squished between your forefinger and thumb.

2. Large and Unbreakable: These foods help babies explore their mouths and develop oral motor skills while offering enough resistance for them to practice biting without breaking off chunks. Examples include a large well cooked strip of steak, chicken drumstick with the cartilage, pin bones and skin removed, corn on the cob (you can shave the corn off if it makes you feel more comfortable) or a crusty end of a loaf of bread.

3. Mashed, lumpy and chunky foods: these foods offer bub the opportunity to use a spoon and explore a variety of textures eg porridge, fried rice, mashed veggies and mashed lentils.

Around 9 months as bub pincer grasp develops you can start cutting soft foods into smaller pieces.

Starting with Combination Feeding 

Combination-feeding, simply combines puree feeding and baby-led weaning styles of feeding. It’s a great starting solids option for those unsure about what style of feeding to go with or those wanting to try out both options as some babies will respond better to purees while others will love the independence of being able to self-feed from the get go (particularly those with older siblings). 

If you are interested in a combination approach when starting solids, this can be done in different ways. You may choose to alternate meals between puree and BLW or you may offer both options at each meal time. This may involve offering a pureed food such as broccoli, as well as offering in a manageable finger sized portion such as a floret of broccoli. There’s a lot of flexibility with this method of introducing solids.

Whichever starting solids option you choose to take (puree feeding, baby-led weaning or combination), ultimately most babies will converge around the 9-month mark when they should be able to manage finger foods and will likely be seeking greater independence from feeding themselves.

Key Nutrients For Growth & Development

Iron

The Importance of Iron When Starting Solids

Babies have a high iron requirement to support their rapidly growing bodies and developing brains. From 6 to 12 months, their iron needs increase significantly from 0.2 mg per day to 11 mg per day (NHMRC, 2013). Iron is essential for producing red blood cells, which carry oxygen throughout the body. After around 6 months, the iron stores built up during gestation are depleted, making it crucial for babies to obtain iron from introducing solids.

Consequences of Iron Deficiency

Iron deficiency can lead to anemia, resulting in fatigue, weakness, and developmental delays. Therefore, ensuring babies consume enough iron through their diet or supplements is vital for their growth and development. Key roles of iron in infants include:

• Healthy Red Blood Cell Production: Ensures adequate oxygen supply to the body.

• Brain Development: Supports cognitive function; deficiency can cause delays and behavioral issues.

• Immune System Function: Aids in producing white blood cells that fight infections.

• Energy Production: Fuels rapid growth and development (National Academies, 2001).

Daily Iron Recommendations

The current recommendation for babies aged 7 to 12 months is 11 mg of iron per day. However, it’s important to note that this recommendation is based on a diet predominantly made up of low-bioavailable iron from fortified cereals, vegetables, and fruits. These plant-based sources contain non-haem iron, which has a low absorption rate of only 10% (National Academies, 2001). As a result, babies would absorb only 1.1 mg from the 11 mg of iron consumed.

In contrast, if a baby eats a mixed diet that includes meat (haem iron which is highly bio-available), the absorption rate would increase to 18%. Therefore, they would only need about 6.1 mg of iron daily to absorb the same 1.1 mg.

To sum up, if your baby regularly eats meat, they probably don't need to consume 11 mg of iron (which would equal about 500 grams of beef mince!). However, if their diet is primarily vegetarian, aim for closer to 11 mg and consider incorporating fortified iron sources into their diet. If your baby is enjoying a variety of meats, whole grains, legumes, nuts (prepared safely), leafy greens, and fortified cereals, then they should be getting enough iron. If you are ever worried your baby is not getting enough iron, reach out to your GP.

Sources of High Iron Foods For baby

Animal based (haem) include red meat (beef, lamb, pork), poultry (chicken, turkey), fish (salmon, tuna), and organ meats (liver).

Plant Based (non haem) include fortified cereals, lentils, beans (kidney, chickpeas, black beans), tofu, spinach, broccoli, quinoa, and pumpkin seeds. 

Enhancing Iron Absorption

Vitamin C enhances iron absorption (National Academies, 2001). When serving iron-rich foods, pair them with vitamin C-rich options like broccoli, leafy greens, potatoes, citrus fruits, or berries. However, be mindful of calcium intake, as excessive calcium can reduce iron absorption (National Academies, 2001). For example, while a whole glass of milk with iron-rich foods is not advisable, a sprinkle of cheese is perfectly fine.

Protein:

The Importance of Protein for Starting Solids

Protein is essential for babies as it supports their rapid growth and development. It plays a crucial role in building and repairing tissues, producing enzymes and hormones, and maintaining overall health. Ensuring your little one gets enough protein when introducing solids is vital for their physical and cognitive development (NHMRC, 2006).

Daily Protein Requirements

From 7 to 12 months, babies require approximately 1.6 grams of protein per kilogram of body weight each day (NHMRC, 2023). For instance:

• An 8 kg baby needs about 12.8 grams of protein per day.

• A 9 kg baby requires approximately 14.4 grams of protein per day.

Protein deficiency is uncommon as babies obtain a significant amount of their protein from breast milk or formula:

• Breast Milk: Contains about 1.2 grams of protein per 100 ml. If a baby consumes around 700-900 ml daily, they would receive approximately 8.4-10.8 grams of protein.

• Formula: Typically contains around 2 grams of protein per 100 ml (varies by brand). If a baby consumes 700-900 ml of formula, they would get about 14-18 grams of protein.

In addition additions, everyday foods provide a notable amount of protein; for example, a yoghurt pouch contains 3.8 g, a quarter cup of rolled oats has 3 g, one slice of cheese offers 6 g, a slice of bread provides approximately 4 g, and half a tablespoon of peanut butter contains 2.5 g. You can see how quickly it all adds up.

Complementing Protein Sources

If your baby isn’t fond of meat, they can still obtain sufficient protein through plant-based sources. However, since most vegetarian proteins do not contain all nine essential amino acids required by the body, you can pair them to make them ‘complete’ like this:

• Grains + Legumes = Complete Protein

• Grains + Nuts & Seeds = Complete Protein

• Legumes + Nuts & Seeds = Complete Protein

Animal proteins, like meat and dairy, provide all nine essential amino acids, but by combining different plant-based proteins, you can ensure a balanced intake that supports your baby's growth  (NHMRC, 2006). You can find out more on complete protein here.

Healthy fats

The Importance of Healthy Fats for Starting Solids

Healthy fats play a crucial role in your baby’s growth and development when introducing solids. They are essential for brain development, hormone production, and the absorption of fat-soluble vitamins A, D, E, and K. Including healthy fats in your baby's diet helps support their overall health and provides a concentrated source of energy, which is especially important for growing infants (NHMRC, 2006).

Daily Fat Recommendations

For babies aged 7 to 12 months, approximately 30-40% of their total daily calories should come from healthy fats (NHMRC, 2013). Try to include a small amount of healthy fats in baby’s meals.

Omega 3 Fatty Acids

Omega-3 fatty acids are essential for your baby’s growth, particularly for brain and eye health. Oily fish like salmon, mackerel, and sardines are rich in DHA and EPA, the types of omega-3s that support brain function and development. On the other hand, plant sources like chia seeds, flaxseeds, and walnuts provide ALA, which the body can convert into DHA and EPA, though not as efficiently (NHMRC, 2006). Incorporating both types into your baby's diet is beneficial; aim for several servings of oily fish each week and sprinkle some chia seeds or walnuts into meals for a well-rounded intake of omega-3s.

Sources of Healthy Fats

Avocado, Extra Virgin Olive Oil, Nuts (prepared safely), Tahini, Chia Seeds, Flaxseeds, Oily fish.

Calcium

The Importance of Calcium for Starting Solids

Calcium is essential for babies as it helps build strong bones and teeth and supports proper muscle function and nerve transmission (NHMRC, 2006). Adequate calcium intake when introducing solids is crucial for their overall growth and development.

Daily Calcium Recommendations

For babies aged 7 to 12 months, the recommended daily intake of calcium is 700 mg (NHMRC, 2013). This can easily be met through a combination of breast milk, formula, and solid foods.

Calcium Sources

Calcium can be found in various foods. Dairy products such as cheese, yogurt, and cow’s milk are rich sources. Other options include leafy greens like kale and broccoli, fortified plant-based milks, and fish with edible bones, such as sardines. For example, a serving of yoghurt (approximately 100g) can provide around 120 mg of calcium, while 30g of cheese offers about 200 mg.

Limiting Cow’s Milk

While cow’s milk is a good source of calcium, it’s important to limit its intake during the first 12 months. Breast milk or formula should be the primary source of fluid, as they provide a balanced mix of essential nutrients and are easier for babies to digest. Cow's milk can fill babies up and make them less hungry for solid foods, which may impact their overall nutrient intake. Additionally, excessive cow's milk consumption can hinder iron absorption (National Academies, 2001). When introducing cow’s milk, aim for no more than 500ml per day to ensure your baby receives adequate nutrition from a variety of solid foods.

Dairy Allergies and Alternatives

Some babies may develop allergies or intolerances to dairy, which can lead to digestive issues or allergic reactions. For babies with dairy allergies, there are several suitable alternatives. Fortified plant-based milks, such as almond, soy, or oat milk, can be good options, but ensure they are fortified with calcium. Foods such as tofu, fortified cereals, and leafy greens can also help meet calcium needs. Always consult with a healthcare professional to determine the best alternatives for your baby's specific dietary requirements.

Other Micronutrients

For optimal growth and development, babies require a variety of micronutrients beyond the major ones like iron when starting solids. Each plays a unique role in supporting their health, and ensuring a well-rounded diet can help meet these needs (NHMRC, 2013).

Zinc When Starting Solids

Zinc is crucial for immune function, cell growth, and wound healing. It also supports proper taste and smell. Good sources of zinc when introducing solids include meat, poultry, fish, dairy products, beans, lentils, and fortified cereals.

Vitamin D When Starting Solids

Vitamin D is essential for calcium absorption and bone health. It also plays a role in immune function. Babies can obtain vitamin D through safe sunlight exposure and fortified foods like infant formula and certain cereals when introducing solids. Breastfed babies are now recommended to have a vitamin D supplement, as breast milk typically doesn’t provide enough.

Vitamin A When Starting Solids

Vitamin A supports vision, immune function, and skin health. It is found in two forms: preformed vitamin A in animal products (like liver, dairy, and fish) and provitamin A carotenoids in fruits and vegetables (such as carrots, sweet potatoes, and spinach). Including a variety of colourful fruits and vegetables when introducing solids can help ensure adequate intake.

Vitamin C When Starting Solids

Vitamin C is important for the growth and repair of tissues, as well as enhancing iron absorption from plant-based sources. Babies can get vitamin C from fruits and vegetables like oranges, strawberries, kiwi, bell peppers, and broccoli when introducing solids. These can be easily incorporated into their meals and snacks.

B Vitamins When Starting Solids

The B vitamins (including B1, B2, B3, B6, B12, folate, and biotin) are vital for energy production, brain function, and the formation of red blood cells. These can be obtained from a variety of foods when introducing solids such as whole grains, meat, eggs, legumes, dairy products, and leafy greens. Each B vitamin plays a specific role, so a diverse diet will help ensure adequate intake.

Fibre When Starting Solids

Fibre is essential for healthy digestion and can help prevent constipation. While babies don’t need a large amount of fibre, it can be introduced through whole grains, fruits, and vegetables. Options include oats, pureed peas, apples, and pears, which are gentle on their digestive systems when starting solids.

First Foods

What Are The Best First Foods For Baby When Starting Solids?

There are no strict guidelines for the best first foods for your baby when starting solids, as choices can often depend on cultural practices. While rice cereal is a common option, it isn’t necessarily the best choice. Another approach when introducing solids is to start with offering a variety of simple foods like meat and vege to help your baby gradually build their palate and prevent fussy eating while receiving essential nutrients.

Rice Cereal

Rice cereal has been a popular first food when starting solids for over a century, originally created by Henri Nestlé in the late 1800s to combat infant mortality. Today, it is fortified with iron, making it an easy way to help infants meet their increased iron needs when introducing solids.

However, recent concerns, particularly in the US, about arsenic levels in rice have raised questions about its suitability as a first food when introducing solids. Arsenic, a naturally occurring chemical, can be found in food. Food Safety Australia and New Zealand (FSANZ) regulate inorganic arsenic in rice cereal products to a minimum of 1 mg/kg - higher than the EU's limit of 0.10 mg/kg for infant foods. However, whilst rice cereal is still considered safe, it may lack other essential nutrients such as protein, healthy fats, fibre, zinc, and calcium. 

Introducing a variety of flavours and textures when starting solids early on can help reduce fussiness later and support chewing and speech development. If you choose to start with rice cereal, it's okay, but be sure to incorporate a range of other foods soon after.

Vegetables before fruit

There is no strict rule about whether to offer vegetables or fruits first when starting solids, but some experts recommend introducing vegetables first to help babies develop a taste for them before the naturally sweeter fruits, which tend to be more palatable (Nekitsing & Hetherington, 2022; Rapson et al., 2021). Vegetables provide essential vitamins, minerals, and fibre needed for a baby's growth, and early exposure when introducing solids can help them develop a lasting preference for them.

Since babies are born with a preference for sweet tastes, they may initially resist more bitter or savoury foods like vegetables when starting solids. Introducing vegetables first can help counter this tendency, training their taste buds and broadening their palate to include a variety of flavours as they grow.

Example Week Starting with Meat and Vege

This is an example of what a baby's first week could look like starting with meat and vegetables. You can do this using puree feeding, baby-led weaning or a combination approach.

Day 1: Zucchini

Day 2: Avocado

Day 3: Broccoli

Day 4: Chicken + Zucchini

Day 5: Beef + Broccoli

Day 6: Sweet Potato + Avocado

Day 7: Carrot + Beef

We’ve intentionally started with a green vegetable since green veggies are less sweet than options like pumpkin, sweet potato, or carrot, helping  your baby get used to savoury flavours when introducing solids early on. However, you can start with whichever veggies you prefer. We have also introduced meat early on to give baby a good source of iron. 

Over the next few weeks of your starting solids journey, you can gradually introduce more vegetables, meat, and veggie-meat combinations, as well as fruit. Find a full months meal plan here.

Encouraging Variety in Baby’s First Foods

To ensure babies receive enough essential nutrients when starting solids - such as fat, protein, vitamins, and minerals like calcium, iron, and zinc - they need to learn to eat a variety of solid foods from all food groups. Regularly offering a range of foods helps them become familiar with different textures and flavours, supporting a balanced diet by the time they turn 12 months old.

Examples of Solid Foods for Babies

• Cereal foods – Bread, crackers, pasta, and iron-fortified cereals made from a variety of grains like wheat, rice, oats, and corn.

• Dairy foods – Yoghurt, cheese, and cow’s milk (used in cooking or on cereal). Note: Cow’s milk should not be given as a primary milk source before 12 months—breast milk or formula should still be baby’s main drink.

• Meat and alternatives – Beef, lamb, poultry, well-cooked eggs, fish, seafood, legumes (peas and lentils), smooth nut butters/pastes, and tofu.

• Vegetables and fruits – Serve grated, cooked, pureed, or mashed to ensure they are safe and easy to eat.

Foods to Avoid For Babies Under 1

It's important to be mindful of certain foods that can pose risks when starting solids. Some foods may be choking hazards, others can contain harmful bacteria, and some may impact a baby's growth and development. Here’s a guide to which foods to avoid during this crucial stage.

Foods to avoid that are choking hazards include:

• whole nuts and seeds

• lollies including hard candies, marshmallows and gummies

• round chocolates

• popcorn

• raw carrots and other firm raw vegetables

• raw apple

• whole grapes and berries

• whole cherry tomatoes

• loose peas & corn

• whole sausages/hot dogs

• corn chips

Foods to avoid that may contain harmful bacteria include:

• honey

• raw or undercooked egg

• unpasteurised dairy products

• raw fish and seafood

Foods to avoid that may impair growth and development

• low fat milk (chose full far varieties)

• soy, rice and oat milk (as a drink)

• foods with added sugar

• foods with added salt

Introducing water

Breast milk or formula should be your baby’s main source of hydration until baby is 12 months.

From 6 months, when you start introducing solids, you can start offering small amounts of cooled, pre-boiled water - after a breast or formula feed. This helps your baby learn to drink from a cup or straw. A small silicone cup is a great place to start!

By 12 months, water will become your baby’s primary drink, and there’s no need to boil it anymore.

Getting Started

What Do You Need to Get Started With Solids

When it comes time to starting solids, there are a few essential items which you will need to make the process easier and more efficient. 

High chair 

A high chair keeps your little one upright, safe, and helps (somewhat) contain the mess when starting solids. Proper positioning is key - aim for the 90-90-90 rule to support safety, digestion, and reduce choking risk. The 90-90-90 rule states that the baby should be seated in a high chair with their back straight and their feet supported on a footrest or on the floor.

Bibs

In order to try and keep your baby’s clothes clean during feeding time, bibs and feeding smocks are extremely useful when starting solids! A splash mat underneath the high chair can also help minimise the cleaning of the floor. 

Baby Spoons

Spoons for babies are specifically designed to be gentler than regular spoons and are usually made of silicone or plastic and have a narrow and shallow bowl to fit comfortably in baby’s mouth. Metal spoons should be avoided when starting solids as they pick up the temperature of the food and can feel uncomfortable in baby’s mouth.

Baby Bowls

Silicone and melamine bowls and plates are preferable when starting solids to avoid breakages and those with suction bottoms can help prevent the meal being catapulted across the room!

Blenders

If you're making your own purees, a stick blender, regular blender, or food processor will do the job with ease when starting solids - no need for a specialised baby puree maker since the puree stage is short-lived. Our frozen baby purees are just as good as homemade, saving you time on cooking, blending, and cleaning so you can spend more time playing with your little one.

Storage containers

Storage containers are handy when starting solids for taking food on the go and storing leftovers. Ice cube trays are perfect for freezing small portions, allowing you to defrost just what you need and gradually increase servings as baby’s appetite grows

Baby Sippy cup

A small silicone cup is a great first cup for babies when starting solids. It helps them learn to drink from an open cup early on. Silicone cups or bottles with straws are also excellent options, as they encourage bub to develop straw drinking skills, which support oral motor development (Gent, 2017). Avoid hard spout sippy cups, as they can interfere with proper tongue and jaw movement.

What Time of Day Should I Start Introducing Solids?

When starting solids, always offer a full breastfeed or formula feed first, as breastmilk or formula remains the main source of energy and nutrients at six months. This balance will gradually shift over time.

When offering new foods, we recommend always offering them in the first half of the day, preferably with time before the next nap. We know that allergic reactions take place within 5 minutes to 2 hours after ingestion of the offending food and therefore it is ideal that they be awake for this time (ASCIA, 2020). 

In the first few weeks and even months of starting solids, it’s helpful to introduce just one new food per day. This makes it easier to spot any reactions while allowing bub to explore individual flavours and textures. Once a food is tried and tolerated, there’s no need to limit it to the morning - it can be included in any meal (post breast/formula feed).

How Much Will My Baby Eat?

When introducing solids, the amount of food your baby eats will vary, but you can typically start with small amounts and gradually increase as they become more comfortable with eating. A six month old baby starting solids may initially take only one or two teaspoons of food, and it can take up to six weeks for them to consume half a cup. Don’t be surprised if your baby spits most of it out in the first couple of weeks of starting solids!

As time goes on, you’ll become more familiar with your baby’s hunger and fullness cues. This will help you decide when to increase the amount of solid food or when they have had enough.

Understanding Your Baby’s Cues When Starting Solids

Signs Baby is Hungry:

• Looking around for more food

• Reaching for food in sight

• Sucking on fingers and hands

Signs Baby is Full:

• Slowing down in the rate they are eating

• Appearing easily distracted

• Pushing food away

• Pursing lips or clamping their mouth shut

• Turning away

(NHS, 2022)

Progressing to More Solid Meals

• At 7 months – It’s appropriate to introduce a second solid meal, increasing portion sizes based on your baby’s hunger cues.

• At 8 months – You can add a third meal and start establishing more of a routine. At this stage, you can also swap the order in which you offer solids and milk. Offer solids first, then wait 30 minutes to 1 hour before giving breast milk or formula. This allows time for digestion.

• By 12 months - your baby should now be eating with the rest of the family and may also require 2 extra snacks throughout the day (WHO, 2021).

Monitoring Your Baby’s Growth

Maintaining regular weights and plotting on a growth chart (usually found in your Child Health Record book) is an easy way to check if your baby is getting enough food, energy, and nutrients when starting solids. If you’re concerned about your baby’s growth, development, eating patterns or notice symptoms that may be linked to a nutritional deficiency, check with your GP or paediatrician for guidance.

Introducing the Allergens 

Introducing the allergens can be one of the most daunting parts of starting solids. The fear of your child having an allergic reaction, understandably ignites anxiety in even the most chilled out parent. 

Allergies such as food allergies and eczema are still not well understood and remain an area of ongoing research. While we know that infants with a family history of allergy are at increased risk, an infant where there is no family history can also develop allergies.

The guidelines from The Australasian Society of Clinical Immunology and Allergy (ASCIA) have been designed to help prevent allergies however in some children, allergies will still occur regardless. 

When should I introduce the allergens?

The current guidelines from ASCIA (2020) recommend that all allergens be introduced by the time your child turns one, even in infants with a family history of eczema or asthma

We recommend waiting until your baby is around 6 months old and are ready for starting solids before offering the first allergens. Starting during their third week of solids allows your baby to get used to the concept and feel comfortable with solids before introducing allergens

What Foods are Considered Allergens

While any food can cause an allergy, these foods are responsible for 90% of allergies worldwide: egg, dairy, wheat, peanuts, all 9 Tree nuts, sesame seeds, soy, fish and shellfish (FAACT, 2023).

How Do I Introduce Allergens?

To safely introduce allergens, follow these steps:

1. Introduce one allergen at a time over 3 - 4 consecutive days to help identify any adverse reactions (ASCIA, 2020).

2. Start with a small amount (e.g., ¼ teaspoon) mixed into a previously tolerated puree.

3. Gradually increase the amount each day:

• Day 1: ¼ teaspoon

• Day 2: ½ teaspoon

• Day 3: 1 teaspoon

If your baby tolerates multiple exposures without a reaction, they are unlikely to be allergic. To maintain tolerance, continue offering the allergen at least twice weekly as part of their regular diet.

We recommend introducing allergens in the morning at least 2 hours before your babies nap so you can monitor for reactions.

Prepare Age Appropriately to Prevent Choking

• Egg: Mash or puree a hard-boiled whole egg and mix it into a previously tolerated puree. Make sure to include both the egg white and yolk, as most of the protein (the allergen) is in the egg white. Ensure the egg yolk is completely cooked through.

• Peanuts and Tree Nuts: Use powdered nuts or thin out nut butter with hot water to prevent choking, as thick nut butter can pose a hazard. You can also mash a whole nut with the back of a spoon.

Precautions for Families with Allergies

If a family member has a food allergy, take extra precautions to minimize cross-contamination when introducing that food to your baby.

What Order Should I Introduce the Allergens in?

There are no strict guidelines in Australia on the order of allergen introduction. However, it is recommended to start introducing peanuts and eggs around 6 months.

Beyond that, it’s often easiest to start with foods that are commonly eaten in your household before moving on to those consumed less frequently. This means allergens like wheat, and dairy are typically introduced early on. Our allergen introduction pack makes introducing allergens much more stress free and convenient.

Example Order for Introducing Allergens:

1. Egg

2. Peanuts

3. Wheat

4. Dairy

5. Soy

6. Fish

7. Sesame

8. Almonds

9. Cashews

10. Walnuts

11. Pine nuts

12. Macadamia

13. Pecan

14. Hazelnuts

15. Brazil nuts

16. Pistachios

17. Crustaceans

18. Molluscs

Find a week by week guide for introducing allergens here.

What Reactions Should I Be Watching For?

An allergic reaction can manifest in various ways, and symptoms can range from mild to severe. Symptoms of an allergic reaction can occur within minutes or hours after exposure to an allergen, and in some cases, symptoms may be delayed for several hours. In severe cases, an allergic reaction can cause anaphylaxis, a potentially life-threatening condition that requires immediate medical attention. Remember severe reactions are rare. 

It is important to understand that the facial skin in babies is very sensitive and that many foods (including citrus, tomatoes, berries, other fruit and vegemite) can irritate the skin and cause redness on contact – this is not food allergy. Smearing food on the skin will not help to identify possible food allergies.

Here are some common signs and symptoms of a mild allergic reaction:

• Swelling of lips, faces or eyes 

• Hives or welts 

• Stomach pain

• vomiting or diarrhoea 

• Sneezing or blocked nose 

• Red, itchy or watery eyes 

• Change in baby’s wellbeing

If you notice any of the above, soon after giving a new food, stop feeding your baby the offending food immediately. If they appear to be having a mild to moderate reaction, stay with them as they may still develop anaphylaxis. If no further reaction follows, book an appointment with the GP/paediatrician for a follow up for diagnosis and next steps. 

Here are some common signs and symptoms of a severe allergic reaction:

• Difficulty or noisy breathing 

• Swelling of tongue 

• Swelling in throat (often accompanied by drooling and difficulty swallowing) 

• Change in voice or cry 

• Wheezing or persistent cough

• Pale and floppy or collapsing

If there are signs of a severe allergic reaction (anaphylaxis), stop feeding food and call 000 immediately. While you are waiting for the ambulance, lay your baby FLAT in your arms. DO NOT allow them to walk or stand or hold them upright in your arms. If they are vomiting or unconscious, lay them on their side.

Common Feeding Challenges When Starting Solids

Baby Refuses to Eat

Why it happens:

• Not hungry or distracted

• Adjusting to new textures and flavours

• Feeling pressured

How to overcome it:
Offer food when your baby is calm and alert, ideally at least 30 minutes after a breast or formula feed, and not overly tired. Keep mealtimes low-pressure by allowing your baby to decide whether to eat. Instead of putting the spoon in their mouth, hold it near their lips and let them lean in if they're interested. Eating together can also encourage them, as babies learn by watching others. This is a common issue when starting solids but if you’re noticing your baby is not growing or developing properly take them to the GP.

Gagging vs. Choking Worries

Why it happens:

• Babies have a strong gag reflex to prevent choking

• This is a normal part of development as they learn to move food around their mouth.

How to overcome it:
Gagging is normal and part of the learning process when starting solids. Offer appropriately textured food for their stage and avoid high-risk choking foods such as whole nuts, grapes, and raw carrot. Know the difference between gagging and choking:

Gagging:

• noisy e.g. crying

• red in the face

• still breathing

Choking:

• quiet (making no noise)

• pale face

• looking panicked

Taking a baby first aid course before starting solids can help parents feel more confident.

Baby Only Wants Milk

Why it happens:

• still adjusting to solids

• may not be hungry when solids are offered

How to overcome it:
Offer solids after a milk feed up until bub is about 8-9 months, then you can start offering solids before milk. Start with small amounts and increase gradually. When starting solids, keep mealtimes fun and relaxed without pressuring the baby to eat.

Baby Prefers Sweet Foods Over Vegetables

Why it happens:

• Babies naturally prefer sweet tastes, as breast milk is sweet

• Exposure to vegetables is key to liking them

How to overcome it:
Introduce vegetables before fruit. Keep offering veggies even if the baby refuses them at first, as repeated exposure increases acceptance. 

Baby Won’t Touch or Play with Food

Why it happens:

• Some babies are sensitive to textures

• They need more time to explore

How to overcome it:
Allow your baby to touch and squish food without pressure to eat. Offer a variety of textures, including purees, mashed, and finger foods. Giving them their own spoon to play with can also encourage exploration. Starting solids is not a fast process.

Baby Spits Out Food Immediately

Why it happens:

• Reflexive tongue-thrust, which is normal in early stages

• Needs more practice with new textures

How to overcome it:
This is another very common issue when introducing solids. Keep offering food and allow the baby to explore at their own pace. Try different textures, such as puree, mashed, and finger foods. Offering foods multiple times in different ways can also encourage acceptance. If you are becoming worried or are noticing your baby is not growing and developing as they should book in with your GP to check for an undiagnosed tongue tie or any other issues.

Food Throwing

Why it happens:

• Exploring cause and effect

• Overstimulated or full

How to overcome it:
Keep portions small to minimise waste when starting solids. Try not to react, as food throwing can become a fun game if it gets attention. If the baby continues throwing food repeatedly, it may be a sign that they are full, and mealtime can end.

Trust the Process of Starting Solids and Enjoy the Journey

Every Baby is Different – Every baby learns to eat at their own pace. Some take to starting solids quickly, while others need more time—both are normal! Introducing solids is a journey, and each baby will progress at their own speed.

Mess is Part of the Fun – Mealtimes can be messy, but this is how babies explore and learn. When starting solids, expect food on faces, hands, and even the floor—embrace the chaos!

Progress Over Perfection – Some days your baby will eat a lot, some days barely anything, and that’s okay. The goal of introducing solids is exposure and enjoyment, not perfection. Starting solids is about learning, not just eating.

Trust Your Baby – Babies have a natural ability to regulate their hunger and fullness. When introducing solids, always offer a variety of foods and let your baby lead the way. Starting solids is about building confidence and curiosity around food.

Celebrate the Wins – Whether it's the first taste of a new food or the first time they grab the spoon, every little milestone in introducing solids is a step toward raising a confident eater.

References:

National Academies of Sciences, Engineering, and Medicine 2001, Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc, The National Academies Press, Washington, DC, viewed 14 February 2023, https://nap.nationalacademies.org/read/10026/chapter/11. https://doi.org/10.17226/10026.

National Health and Medical Research Council (NHMRC), Australian Government Department of Health and Ageing, & New Zealand Ministry of Health (NZ MoH) (2006) Nutrient Reference Values for Australia and New Zealand: Protein. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein (Accessed: 25 February 2025).

National Health and Medical Research Council (NHMRC), Australian Government Department of Health and Ageing, & New Zealand Ministry of Health (NZ MoH) (2006) Nutrient Reference Values for Australia and New Zealand: Fats: Total fat & fatty acids. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/fats-total-fat-fatty-acids (Accessed: 25 February 2025).

National Health and Medical Research Council (NHMRC), Australian Government Department of Health and Ageing, & New Zealand Ministry of Health (NZ MoH) (2006) Nutrient Reference Values for Australia and New Zealand: Calcium. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium (Accessed: 25 February 2025).

NHMRC 2013, Eat for Health: Infant Feeding Guidelines – Summary, viewed 14th February 2023, <https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n56b_infant_feeding_summary_130808.pdf>

National Health and Medical Research Council (NHMRC) 2023, Nutrient Reference Values for Australia and New Zealand, viewed 21 February 2023, https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients.

NHS 2022, Your Baby’s First Solids Foods, viewed 14th February 2023, <https://www.nhs.uk/conditions/baby/weaning-and-feeding/babys-first-solid-foods/>

USDA 2020, Dietary Guidelines for Americans, 2020-25, viewed 14th February 2023, <https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf>

WHO 2021, Infant and Young Children Feeding, viewed 14th February 2023, <https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding>

Coulthard, H., Harris, G. & Emmett, P. 2009, Delayed introduction of lumpy foods to children during the complementary feeding period affects child's food acceptance and feeding at 7 years of age, Maternal & Child Nutrition, vol. 5, no. 1, pp. 75–85, doi: 10.1111/j.1740-8709.2008.00153.x.

Rapley, G. 2005, Baby-Led Weaning: Helping Your Baby to Love Good Food, 1st edn, Vermilion, London.

Food Standards Australia New Zealand 2020, Arsenic, viewed 21 February 2025, https://www.foodstandards.gov.au/consumer/chemicals/arsenic.

Rapson, J.P., von Hurst, P.R., Hetherington, M.M. & Conlon, C.A. 2021, 'Impact of a "vegetables first" approach to complementary feeding on later intake and liking of vegetables in infants: a study protocol for a randomised controlled trial', Trials, vol. 22, no. 1, p. 488. https://doi.org/10.1186/s13063-021-05374-7.

Nekitsing, C. & Hetherington, M.M. 2022, 'Implementing a "Vegetables First" Approach to Complementary Feeding', Current Nutrition Reports, vol. 11, no. 2, pp. 301-310. https://doi.org/10.1007/s13668-022-00399-z.

Gent, V 2017, ‘Sippy Cups? Straw Cups? Regular cups? Which one is best for my child?’, Let’s Eat Feeding Therapy, blog post, June 13, viewed 10thOctober 2019, <https://letseatfeeding.com.au/uncategorized/sippy-cups-straw-regular-cups-which-one-is-best-for-my-child/>

ASCIA 2020, Guidelines Infant Feeding & Allergy Prevention, viewed 14thFebruary 2023,<https://www.allergy.org.au/images/pcc/ASCIA_Guidelines_Infant_Feeding_and_Allergy_Prevention_2020.pdf>

Food Allergy Awareness and Anaphylaxis Connection Team (FAACT), 2023. The Top 9 Food Allergens. [online] Available at: https://www.foodallergyawareness.org/food-allergy-and-anaphylaxis/food-allergens/the-top-9-food-allergens/ [Accessed 21 February 2025].

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