Baby weaning guide: First baby foods and helpful tips

Introducing solids to your baby’s diet is a major milestone. It’s a period of exploration and curiosity, trying new tastes and textures, and yes, even embracing a little bit of mess. For many new parents, this stage comes with a mixture of excitement, uncertainty, and questions.

At N Family Club, our UK nursery teams have proudly supported families through every step of early years development. The team at N Family Club has been a part of many weaning journeys and we know how meaningful these first mealtimes are.

That’s why we created this guide with everything you need to know about introducing the first baby foods: from when to start and how to approach feeding, to safety tips, food textures, and common questions. 

When to start – is my baby ready for solids?

A common question among parents is: When should I start weaning? While every child is different and there is no exact date to pinpoint, the recommended age for starting baby weaning is at around six months of age.

In addition to this general rule, NHS guidelines suggest looking for certain behaviours and signs that signal your baby’s readiness to start eating solid foods. They include:

• Sitting upright (with some support)
• Good head and neck control
• Showing interest in food (whether it is trying to reach out to a nearby plate or watching parents eat)

While most babies will be showing all these signs upon reaching 6 months, some might not be quite there yet. But, a baby’s preparedness doesn’t just come with age. It’s important that the start of weaning should not be rushed before their developmental readiness.

If you’d like more support on getting ready, read our full guide on preparing for weaning your baby. And if in doubt, always speak with your health visitor or GP before starting.

What foods should I start my baby on first?

The best first baby foods to offer should be easy to digest and rich in nutrients. You should put the most focus on iron-rich foods, as babies need more iron as they pass the six months mark. For example,

• Steamed and mashed veggies like carrot, sweet potato, or broccoli
• Soft fruits such as banana, avocado or apple (steamed)
• Well-cooked lentils and meat (finely minced)

In general, there are two feeding approaches you can start with. If you choose traditional spoon-fed weaning, you will be offering your baby puréed or mashed food with a spoon. An alternative approach, which is growing more popular with parents, is baby-led weaning (BLW). This is where babies are left to explore the texture and taste of different foods on their own.

There’s no one ‘right’ way. Both of these baby weaning methods come with a set of advantages and challenges. Offering spoon-fed purees can feel easier to manage, but finger foods encourage early independence. In fact, for many parents, the winning approach is a combination of both. 

Whichever way you prefer to start introducing solid baby foods, the most important thing is to observe your baby. Follow their cues and stay at their pace. Some babies willingly explore new textures, while others might need a bit of a nudge with repeated exposure. 

If your baby is reluctant to try a new food or a certain texture, remain calm and model enjoyment by eating the food yourself. You can always offer it another time or present it in a different form, alongside a favourite food.

First foods by texture – purée, mashed, finger foods

Apart from its nutrients and taste, each food has a unique texture. When it comes to presenting solids for the first time, it’s important to serve baby foods that are safe and enjoyable. Here are the recommended textures to offer:

• Purée: Smooth, blended food with no lumps, ideal for early spoon-feeding.
• Mashed: Slightly thicker, with soft lumps that help babies learn to chew.
• Finger foods: Soft foods your baby can pick up, hold and explore.

Great first textures to introduce for your baby include puréed sweet potato or apple, matched avocado or lentils, steamed or boiled carrot sticks or broccoli florets. 

Choking is one of the biggest concerns for parents who are about to start weaning. Apart from serving foods well-cooked and soft enough on babies’ gums, it’s crucial to keep your focus on your baby while eating. Avoid serving small, round or hard foods, such as whole grapes or raw carrots. For the baby-led weaning, cut foods into finger-sized, long strips that your baby can hold.

If you need inspiration, explore baby-friendly weaning apps and recipe sites. We recommend checking the resources on NHS Start for Life and Solid Starts (which follows US guidelines but offers helpful tips and serving suggestions for baby-led weaning).

The role of milk – breast milk or formula

The process of introducing first foods for infants often has parents wondering how milk fits into the picture. The good news is that you don’t need to reduce breast milk or formula straight away.

Milk should still be your baby’s main source of nutrition at the start of the weaning process. Solid foods can start replacing meals at a later stage once they have been introduced very gradually into the baby’s diet. 

Here’s how you can combine milk with solids:

• At the beginning, offer solids after a milk feed
• As your baby starts eating more, move to gradually offering solids before milk
• As solid food intakes increase, the baby’s interest in breastfeeding or formula will naturally reduce over time

Throughout their first year, babies will rely on milk or infant formula no matter how quickly they get accustomed to solids. They are good at knowing how much they need so your job as a parent is to simply notice and respond to their cues.

Example of best weaning foods and 7-day first baby foods plan

Food group	Examples
Vegetables	Mashed carrot, potato, parsnip, broccoli
Fruits	Mashed banana, pear, apple (cooked or mashed)
Grains and starches	Baby porridge made with breast milk/formula, rice, couscous, soft toast (butter-free)
Protein-rich foods	Lentils, chickpeas, beans, egg (fully cooked), white fish, finely minced chicken or turkey

Sample 7-day first foods plan

This first week is all about keeping things simple, soft, and easy to digest. Start with single foods one at a time so your baby can explore new flavours and textures without feeling overwhelmed.

Here is a sample of a gentle 7-day introduction to solids:

Day 1: Offer mashed carrot after the morning milk feed

Day 2: Mash a banana with a spoon and serve soft

Day 3: For an iron-rich option, baby porridge (gluten-free)

Day 4: Offer steamed broccoli florets as a safe and simple first finger food

Day 5: Cook and purée pear into a smooth, naturally sweet portion

Day 6: Offer lentil purée, which is packed with iron and fibre

Day 7: Finish the week with a creamy and nutrient-rich avocado mash 

Try to offer a wide variety of options, alternating textures and tastes across the week. This way your baby will build confidence with new flavours and give you helpful cues into what they prefer. Don’t worry if they make faces or spit out at first. It’s all part of the learning process. Repeat the foods your baby enjoys to build a positive connection with mealtimes faster.

How to introduce allergens safely

A major topic of discussion linked to baby weaning is when is the right time to introduce allergens. It often feels daunting for parents, especially with new research recommending to start introducing them as soon as they start solids. In fact, some research indicates that delaying the introduction to certain allergens (like peanuts and hen’s eggs) can increase the risk of developing an allergy.

The most common allergens include dairy (foods containing cow’s milk), eggs, gluten (foods that contain or are stored nearby gluten foods, including wheat, rye, barley), nuts and peanuts, soya and fish. 

Start with small amounts of common allergens one at a time, such as:

• Egg (well-cooked)
• Peanut (smooth peanut butter mixed into porridge)
• Dairy (plain yoghurt or cheese)
• Gluten (in bread or cereal)

Guidelines to safely introducing allergens to your baby’s diet:

• Always start with a small amount (the recommended portion is about a quarter of a teaspoon).
• Offer one at a time and wait 2-3 days in between offering foods that could trigger an allergic reaction.
• Watch for sensitivities, digestive issues or other post-meal reactions post-meal – they can range from mild to severe, including diarrhoea, vomiting, rashes, swollen lips and throat, itchy eyes, and more.

Кeeping a weaning diary is a helpful way to monitor your baby’s reactions to new foods, textures, and allergens. Especially if there is a family history of food intolerances and allergies. Some allergies are lifelong, others could be outgrown. In time, you could try re-introducing them as part of your child’s diet. Always consult your GP or a registered dietitian first.

What foods to avoid for babies under 1

There are certain foods that you should avoid adding to your baby’s diet in their first year. They may either have negative effects on their health or be a safety hazard. Here is a list of foods you should avoid and why:

• Salt – Adults are accustomed to a high daily intake but they can be harmful to babies’ kidneys as they are still not fully mature.
• Sugar – Consuming foods that contain added sugar or artificial sweeteners is linked to developing unhealthy eating habits. Additionally, sugary snacks and sweetened drinks are low in nutritional value.
• Honey – There is a high risk of infant botulism, caused by a bacteria contained in honey called Clostridium botulinum.
• Whole nuts – They can be a choking hazard for infants.
• Cow’s milk as a main drink – Even if your baby doesn’t show signs of dairy intolerance or allergy, you should still steer away from offering cow’s milk as a drink. You can still use full-fat dairy products like yoghurt or cheese in small amounts as part of meals.

Tips for a positive weaning journey

Weaning can be a joyful journey of exploration for your baby. You can help the process with these tips for success:

• Eat together – babies learn from watching others
• Make it social – talk to your baby while they eat
• Let them get messy – touching food helps them learn
• Keep offering – it can take 8–10 tries for a baby to accept a new food
• Avoid pressure – let your baby decide how much to eat

At N Family Club, we create mealtimes that celebrate curiosity and independence. We ensure that our nursery food is cooked fresh on site, packed with variety, and always served in a relaxed, child-friendly way. Even our youngest eaters are offered real, nutritious food designed to build healthy habits early on.

Conclusion

Starting solids is a milestone worth celebrating. It marks the beginning of your baby’s food journey, stepping into a whole new world of flavours, textures and shared moments. As a parent, your job is to offer support, patience and plenty of chances to try.

Remember:

• Wait until your baby turns six months and starts showing signs of readiness
• Start with simple, iron-rich foods
• Mix textures and feeding styles
• Keep offering breast milk or formula as their main nutrition
• Introduce allergens safely
• Avoid foods not suitable for under-1s
• Keep it fun and flexible