First Foods: Where do I even start?
A no-stress guide to introducing your baby to real food, one bite (and probably one very messy face) at a time.
Let’s start with the basics
Those first few days of BLW can feel really challenging, between cleaning up the mess that somehow always happens, figuring out what the next meal will be, and wait—what the heck do I do for snacks?
Let’s break it down to make it as simple as possible. A baby’s first foods should be:
- Soft: Foods should be soft enough to squish between your fingers.
- Simple: Don’t worry about those elaborate recipes you’ve seen. Start with foods you already have.
- Variety: Think about incorporating different textures, flavors, colors, and food groups over time.
I’d recommend starting with these foods and branching out over time:
Fruits & Vegetables
- Avocado
- Banana
- Steamed sweet potato
- Steamed broccoli
- Roasted zucchini
- Soft-cooked carrots
- Ripe pear
- Soft peach
- Mango
- Strawberries
Protein & Iron-Rich Foods
- Scrambled egg
- Shredded chicken
- Flaked salmon
- Soft meatballs
- Lentils
- Beans, mashed or lightly smashed
- Thinly spread nut butter
- Plain Greek yogurt
Starches & Grains
- Toast strips
- Soft-cooked pasta
- Oatmeal
- Potato wedges
- Sweet potato wedges
- Soft rice
- Pancake strips
- Soft waffle strips
- Soft-cooked quinoa
Dairy & Other Easy Wins
- Cottage cheese
- Plain yogurt
- Shredded or thinly sliced cheese
- Hummus
- Chia pudding
- Soft cheeses
- Unsweetened applesauce
- Pumpkin purée
- Tofu
- Couscous
Don’t feel trapped in traditional ‘baby food’—Your baby does not need a Pinterest-worthy meal!
A lot of first foods can come straight from what you’re already making for the family. Before you start cooking tiny meals in tiny pots for a tiny human, look at what’s already on your plate. Pasta? Great. Roasted sweet potato? Perfect. Chicken? Just modify the texture and size appropriately.
If anything, I’ll modify the spices used when possible. My babies didn’t like spicy (what babies do??), and they honestly preferred bland foods. If I was making something with a lot of spices, I’d keep it to a minimum for them if I could.
If I were buying from scratch, here are a few things I’d actually get:
Before you buy every adorable feeding gadget on the internet: stop.
Your baby needs safe food, a safe place to sit, and an adult who knows what they’re doing when things get messy. Everything else is here to make your life a little easier.
- A good suction plate — because babies apparently consider plates a new form of frisbee.
- Easy-grip baby spoons — especially helpful once baby starts experimenting with self-feeding.
- A bib that actually catches food — because approximately 4% of the food makes it into the mouth.
- Open cup or straw cup — for practicing drinking alongside meals.
- Food prep / storage trays — handy for freezing little portions and reducing daily prep.
💡 A Tip Worth Knowing: Gagging vs. Choking
One of the biggest things to know before starting solids: gagging and choking are not the same thing.
Gagging is a normal part of learning to eat. Your baby’s gag reflex helps them move food forward when a piece goes farther back in their mouth than they’re ready for. It can be noisy, dramatic, and honestly a little terrifying the first time you see it—but it doesn’t necessarily mean something is wrong.
Choking is different. A choking baby may be unable to cough, cry, or make noise because their airway is blocked. Knowing the difference—and learning infant choking first aid before starting solids—can help you feel much more prepared.
The goal isn’t to prevent every gag. Your baby is learning how to eat, and gagging is part of that learning process. Your job is to provide appropriately prepared foods, stay close and watch closely, and know what to do if choking occurs.
You don’t need to do this perfectly.
Your baby isn’t expecting a five-star tasting menu. They’re learning how food works, and you’re learning right alongside them. Start with one food, keep it simple, embrace the mess, and remember that “fed and reasonably clean” is a perfectly respectable goal.
Explore other topics
Looking for more real-life motherhood tips? New posts are added regularly.
Share your thoughts
This site is built by a real mom for real moms.
Tell me what helped, what didn’t, or what you’d like to see next.
I’d love to hear from you.
Ask a question
Stuck on a mealtime challenge, sleep struggle, or motherhood moment?
Submit your question and it may inspire a future post.