Starting your baby on solid foods is an exciting milestone! But it can also feel overwhelming with so much conflicting advice. This comprehensive guide follows current Australian health guidelines to help you navigate this important transition with confidence.
When to Start Solids
Australian health authorities, including the NHMRC and ASCIA, recommend introducing solid foods at around 6 months of age, but not before 4 months. Every baby develops at their own pace, so look for these signs of readiness:
Signs Your Baby is Ready
- Good head control: Can hold their head steady while sitting with support
- Sitting up: Can sit upright with minimal support
- Lost the tongue-thrust reflex: No longer automatically pushes food out with their tongue
- Shows interest in food: Watches you eat, reaches for food, opens mouth when food approaches
- Can coordinate: Can pick up objects and bring them to their mouth
Important: Don't wait until after 6 months to introduce solids, as this is a critical window for accepting new tastes and textures, and for introducing common allergens.
First Foods to Try
You can start with any nutritious food - there's no need to begin with rice cereal! Good first foods include:
Iron-Rich Foods (Priority)
Babies' iron stores from birth start to deplete around 6 months, making iron-rich foods crucial:
- Iron-fortified infant cereal
- Pureed or minced red meat
- Poultry
- Fish (deboned)
- Cooked egg (whole egg, not just yolk)
- Legumes (lentils, chickpeas, beans)
- Tofu
Other Nutritious First Foods
- Cooked vegetables (sweet potato, pumpkin, carrot, broccoli)
- Soft fruits (banana, avocado, cooked apple, pear)
- Plain full-fat yoghurt
- Cheese (pasteurised)
- Well-cooked pasta or rice
Introducing Allergens - Crucial Information
This is one of the most important sections! Recent research has shown that early introduction of common allergens can help prevent food allergies.
The New Guidelines
Australian guidelines now recommend introducing common allergens around 6 months, including when there's a family history of allergy. Common allergens include:
- Cow's milk (dairy products like yoghurt, cheese)
- Egg (well cooked)
- Peanut (smooth peanut butter or peanut powder)
- Tree nuts (as nut butters or finely ground)
- Soy
- Sesame
- Wheat
- Fish and shellfish
How to Introduce Allergens Safely
- Introduce one new allergen at a time
- Start with a small amount (e.g., 1/4 teaspoon of peanut butter mixed into puree)
- Do it at home when someone can watch for reactions
- Do it earlier in the day, not before bed
- If tolerated, gradually increase the amount and include regularly in diet
- Don't delay - studies show early introduction (around 6 months) reduces allergy risk
When to Seek Medical Advice First
If your baby has severe eczema or an existing food allergy, speak to your GP or paediatrician before introducing allergens, especially peanut and egg.
Baby-Led Weaning vs Traditional Purees
There's no one "right" way - many families use a combination approach!
Traditional Purees
How it works: Start with smooth purees, gradually increasing texture over time.
Benefits:
- You control exactly what and how much they eat
- Less messy
- Can be easier for babies who need more time to develop chewing skills
- Good for ensuring iron-rich foods are consumed
Baby-Led Weaning (BLW)
How it works: Offer soft finger foods from the start, letting baby self-feed.
Benefits:
- Encourages independence and motor skill development
- Baby learns to self-regulate appetite
- Exposes baby to variety of textures early
- Family can eat together
Combination Approach
Most Australian families use a mix: spoon-feeding iron-rich foods and purees while also offering finger foods. This is perfectly fine!
Foods to Avoid in the First Year
- Honey: Risk of infant botulism (avoid until 12 months)
- Cow's milk as a main drink: Can replace breast milk/formula (but dairy products like yoghurt are fine)
- Added salt: Baby's kidneys can't handle it
- Added sugar: Unnecessary and creates poor habits
- Whole nuts: Choking hazard (nut butters are fine)
- Raw or undercooked eggs: Food safety risk
- High-mercury fish: Avoid shark, marlin, swordfish
- Tea, coffee, soft drinks: Not suitable for babies
Choking vs Gagging
Understanding the difference is crucial and will help you stay calm!
Gagging (Normal and Safe)
- Baby makes noise (coughing, sputtering)
- Face may turn red
- Eyes may water
- Baby is moving food forward with tongue
- What to do: Stay calm, let baby work it out, encourage coughing
Choking (Emergency)
- Silent or unable to cry
- Face turns blue/purple
- Panicked expression
- Unable to breathe
- What to do: Call 000, perform back blows and chest thrusts
Tip: Consider taking a paediatric first aid course before starting solids for peace of mind.
How Much Should Baby Eat?
In the first few months of solids, milk (breast milk or formula) is still the main source of nutrition. Solids are for learning, exploring, and gradually increasing intake.
Progression Guide
- 6-7 months: 1-2 small meals per day, focus on exploration
- 7-9 months: 2-3 meals per day, gradually increasing amounts
- 9-12 months: 3 meals plus snacks, solids becoming more important
- 12+ months: Eating family foods, milk becomes complementary
Remember: Every baby is different. Some take to solids enthusiastically, others need more time. Don't stress about amounts - follow your baby's cues.
Common Challenges
"My Baby Won't Eat!"
This is very common! Try:
- Offering food when baby is happy, not overtired or overly hungry
- Eating together - babies love to copy!
- Offering variety without pressure
- Remembering it can take 10-15 exposures before acceptance
- Not forcing or pressuring
Constipation
Common when starting solids. Solutions:
- Offer water in a cup with meals
- Include fibre-rich foods (prunes, pear, vegetables)
- Ensure adequate fluids
- Consider if iron supplements (rather than food) might be causing issues
Australian Resources
- Raising Children Network: Trusted Australian parenting website
- ASCIA (Allergy & Clinical Immunology): Information on allergy introduction
- Maternal & Child Health Nurse: Free advice through your local council
- Your GP or Paediatrician: For personalized advice
Final Tips for Success
- Make mealtimes relaxed and positive
- Eat together as a family when possible
- Offer a variety of healthy foods without pressure
- Don't worry about mess - it's part of learning!
- Trust your baby and their appetite
- Introduce allergens early and regularly
- Focus on iron-rich foods
- Stay calm and patient - this is a journey!
Starting solids is a big adventure for you and your baby. There will be messy moments, rejected foods, and learning curves - and that's all perfectly normal. Trust yourself, follow Australian guidelines, and enjoy watching your little one discover the world of food!