Starting Solids and Baby-Led Weaning

Introducing your baby to solid foods can be such a joyful milestone! It’s one that many families look forward to with a mix of excitement and curiosity—and sometimes a bit of uncertainty, too. When your baby is around 6 months old, they’re usually ready to start exploring foods in addition to breast milk. This new stage helps them meet their growing nutritional needs and invites them to be part of your family mealtimes—tasting new flavors, watching others eat, and joining in on shared connections at the table.

Why Starting Solid Foods is Important

Solid foods play an important role in your baby’s growth and development. Around 6 months, your baby’s stores of certain nutrients (like iron) begin to decrease, so food becomes a key source of nourishment. Offering a variety of nutrient-rich foods—such as meats, beans, eggs, fruits, vegetables, and whole grains—helps your baby get a balanced diet, including:

• Iron and zinc for brain development and immune health

• Protein to support growth

• Vitamin D, choline, and potassium for strong bones, muscle function, and overall well-being

Just as importantly, solids help your baby experience different tastes and textures, building the foundation for healthy eating habits. Include your family’s favorite meals, spices, and traditions—this is how your little one begins to learn the joy and meaning of mealtime.

When to Start?

In the past, families often began solids before 4 months of age, but current guidelines from the American Academy of Pediatrics recommend waiting until around 6 months old to start introducing nutrient-rich foods. Every baby develops on their own timeline, so in addition to watching the calendar, look for signs that your baby is ready to explore food. Your baby may be ready when they:

• Can hold their head up steadily and have good neck control

• Sit upright with little or no support

• Bring hands or toys to their mouth

• Show interest in what others are eating or try to grab food

• Can swallow food instead of pushing it out with their tongue

It’s completely normal for babies to take some time to adjust to their new feeding routine and for their preferences to change as they grow. In the first year, breast milk (or formula) will continue to be their primary source of nutrition. Solids are for practice and exploration as much as nourishment.

Be patient, keep offering a variety of real foods, and try presenting the same item in different ways or at different times. With your gentle encouragement, your baby will learn to enjoy new flavors and develop lifelong healthy eating habits—at their own pace.

Feeding Cues

From the very beginning, your baby has communicated their needs through breastfeeding cues, and you’ve learned to respond together. As you introduce solids, on-demand feeding continues—your baby will guide what, how much, and when they eat.

Learning to recognize these cues helps your baby develop self-regulation and confidence around eating. Some common signs they may be ready to eat or wants more include:

What is Baby-Led Weaning (BLW)?

Despite the name, baby-led weaning (BLW) does not mean weaning your baby off breast milk. Instead, it refers to a self-feeding approach to starting solids—one that encourages your baby to feed themselves rather than relying on spoon feeding.

With BLW, babies are offered safe, appropriately sized finger foods from the family's meals once they're around 6 months old and showing signs of readiness. This allows babies to explore different tastes, textures, and smells at their own pace, building fine motor skills and confidence while eating alongside the family.

Research suggests that families who use BLW often continue breastfeeding longer, have less stress around infant feeding, and may have babies who are more open to a variety of tastes later on.

Benefits of a Baby-Led Weaning Approach

Baby-led weaning offers several benefits for both babies and families:

• Self-regulation: Babies eat when they’re hungry and stop when they’re full, which may help prevent overeating and support healthy growth.

• Variety: Babies often eat more fruits, vegetables, and family foods.

• Development of motor skills: Handling and picking up food helps improve hand-eye coordination and fine motor skills.

• Family meal connection: Babies participate in the same meals as the rest of the family, promoting social connection and shared mealtime routines.

Concerns About Baby-Led Weaning

Some parents worry about choking risk when offering finger foods. The good news is that research shows babies who are given safe, appropriately sized foods to self-feed are no more likely to choke than babies who are spoon-fed purees.

To feel more confident, many families find it helpful to take an infant CPR class before starting solids. This gives you the tools and reassurance to safely support your baby as their tastes expand.

First Foods to Offer

In the past, parents thought they had to introduce foods in a strict order. Today, research shows that offering a variety of foods from different groups is the best approach. Include:

• Proteins: eggs, beans, lentils, meats, tofu

• Vegetables and fruits: a mix of colors and textures

• Calcium-rich foods: yogurt, cheese

• Whole grains: oats, barley, multi-grain cereals

Remember, it can take 8 to 10 exposures for a baby to accept a new food—patience and repeated offerings are key.

Foods to Avoid

When introducing solids, some foods and ingredients should be avoided to keep your baby safe and healthy:

• Added sugar and salt: Babies’ kidneys are still developing, and their taste preferences are shaped in early childhood, so skip added sugars and salt.

• Honey and unpasteurized foods or drinks: These can contain harmful bacteria that may make babies very sick.

• 100% fruit or vegetable juices (before 12 months): Babies don’t need the extra calories from juice, and it can displace more nutrient-rich foods.

By focusing on whole, minimally processed foods, you’re helping your baby develop a taste for natural flavors while supporting their growth and overall health.

Texture and Consistency

Introducing your baby to different tastes and textures is an important part of learning to eat. Exploring textures helps your baby:

• Develop fine motor skills – picking up and bringing food to their mouth

• Build oral motor skills – learning to chew, swallow, and manage the gag reflex safely

• Expand food preferences – enjoying a variety of flavors and food groups early on

Start with smooth or mashed foods that are easy to handle and swallow. As your baby gains experience and confidence, gradually move to finely chopped, soft-cooked, or ground foods. Encourage self-feeding and exploration, letting your baby touch, smell, and taste each new food at their own pace.

Offering a variety of textures from an early age sets the stage for lifelong healthy eating habits and helps your baby feel confident during mealtime.

Introducing Allergenic Foods

Many parents worry about introducing allergenic foods, such as peanuts, eggs, dairy, tree nuts, wheat, shellfish, fish, and soy. Current research shows that delaying these foods does not prevent allergies.

The updated guidance recommends:

• Introducing one allergenic food at a time, alongside other complementary foods

• Continuing to offer a variety of foods throughout your baby’s first year

• If you are still breastfeeding, cow’s milk is not needed until you choose to begin weaning

Always watch for signs of a reaction and discuss any concerns with your pediatrician, especially if your baby has severe eczema or a known food allergy risk.

Safety Tips

While introducing solids, safety is a top priority. Some foods can pose a choking risk, including hot dogs, candy, nuts, raw carrots, grapes, popcorn, and large chunks of peanut butter. To help your baby eat safely:

• Offer foods in manageable, small pieces that your baby can easily grasp and chew

• Ensure your baby is sitting upright in a high chair or another secure seating arrangement

• Always supervise your baby during meals—never leave them unattended while eating

• Avoid putting cereal in a bottle—this can increase the risk of choking and interfere with learning proper chewing and swallowing

By taking these precautions, you can help your baby explore confidently and safely while developing essential self-feeding skills.

Enjoying the Journey

Starting solids is an exciting new chapter for both you and your baby. By sharing family meals, exploring a variety of tastes and textures, and continuing breastfeeding, you’re supporting your baby’s healthy growth, self-feeding skills, and connection to family traditions.

Take this time to enjoy the discovery, curiosity, and joy of mealtimes together—these moments lay the foundation for a lifetime of healthy eating and positive food experiences.

Disclaimer: Our classes and accompanying materials are intended for general education purposes and should not replace medical advice. For personalized recommendations, please consult your healthcare provider and/or lactation consultant.