One of the most exciting milestones in your baby's first year is starting solid foods. But knowing when to start, what to offer, and what to avoid can feel overwhelming. Here's everything you need to know.
When to Start Weaning
Most babies are ready for solid foods at around 6 months. Signs of readiness include: sitting up with minimal support, showing interest in food, and being able to move food to the back of their mouth and swallow (rather than pushing it out with their tongue).
Do not start before 4 months — their digestive system isn't ready.
First Foods (6 Months)
- Smooth vegetable purées: sweet potato, carrot, butternut squash, peas
- Smooth fruit purées: apple, pear, banana, avocado
- Baby rice or oat porridge mixed with breast milk or formula
- Soft cooked and mashed foods
Progressing (7–9 Months)
- Lumpier textures and soft finger foods
- Protein: well-cooked egg, lentils, soft fish, minced meat
- Dairy: full-fat yoghurt, cheese (not as a drink until 12 months)
- Bread, pasta, rice
Approaching 12 Months
By 12 months, most babies can eat a wide variety of family foods (cut into appropriate sizes). Cow's milk can be introduced as a main drink. Continue to avoid honey (until 12 months), whole nuts, added salt, and sugar.
Foods to Always Avoid
- Honey (risk of botulism under 12 months)
- Whole nuts and large chunks of hard food (choking hazard)
- Added salt or sugar
- Shark, swordfish, marlin (high mercury)
- Raw or undercooked eggs, meat, or fish
Baby-Led Weaning vs Purée Weaning
Both approaches work well. Baby-led weaning (offering soft finger foods from the start) encourages independence and exploration. Purée weaning gives more control over texture progression. Many parents combine both — do what works for your family.