ONE It’s Go Time!

BITE
Starting solids can be both an exciting and anxious time
for parents. This guide was created to provide you with the
knowledge and confidence to nourish your baby. Getting
started is the hardest part, but hang tight! You and your baby

AT A
will figure things out – one day, one meal at a time!

If your healthcare provider has given you this guide, it likely

TIME
means your baby is ready to start eating solid foods (or will
be ready soon). That means your baby is showing all of the
following signs:

• 
Sitting with minimal support for at least 20-30 seconds

• 
Has good head and neck control
Introducing • Can pick up objects and bring them to their mouth

your baby to • 
Shows interest in food

solid foods
• 
Fading tongue thrust reflex (causes the tongue to stick out
when touched)
Approaches to Feeding
Introducing baby to solid foods does not mean
decreasing baby’s milk intake from the start. Instead,
you are adding solid foods to baby’s feeding schedule and
gradually replacing breastmilk or formula with these foods.

There are three basic approaches to feeding babies:

1  poon-feeding:
S
Foods are pureed or mashed. A parent or FED
caregiver feeds baby. IS BEST!
2  aby-led weaning:
B Pick the method that works best
Babies are introduced to finger foods. for you and your baby. Feeding
They learn to self-feed from the start. in a responsive way is more
important than the approach.
3 Combination: This means following your baby’s
Babies are spoon-fed and introduced to hunger and fullness cues.
finger foods at the same time.

BABY WANTS MORE! BABY IS DONE!

check-circle Hunger cues: times-circle Fullness cues:

• Opens mouth and leans toward food • Pushes food away

• Gets excited when they see food • Spits food out
• Reaches out to grab for food • Closes mouth when food is offered
• Eats at a consistent pace • Turns head away from food
• Gets distracted easily
• Throws food

MAIN TAKEAWAY:
Creating a positive and safe eating environment is more important than how much of every
nutrient your baby is eating. Follow your baby’s signals and don’t push them to eat a particular
food or amount of food. Your baby may eat more or less than what you served. That is perfectly
OK! Focus on making mealtimes about enjoying each other’s company!
Setting Expectations & Getting Started
It takes time to develop the skills needed to chew and swallow. Stay calm and be patient! Eating during the
first month is for practice and exploration. If your baby has wet and dirty diapers regularly, appears alert and
happy, and is tracking on their growth curve, they are probably getting “enough.”

Don’t worry, that’s normal!

Smashing, Making funny faces Spitting food out is Babies don’t need
squeezing, and doesn’t necessarily an essential part of teeth to enjoy soft-
throwing are all mean they don’t learning! You want cooked foods. Their
part of learning! like the food. It’s just your baby to spit gums are super
new to them! out food that isn’t strong and capable
chewed properly or of breaking down
isn’t safe to swallow. soft-cooked foods.

Bottom line: Keep offering foods in a variety of ways.

This provides plenty of opportunities for your baby to learn to enjoy food!

During mealtime
• Sit down and eat together. Role modeling is powerful because
babies learn by watching.

• Start with one meal a day – it doesn’t matter which meal. As

your baby starts to eat more (and you have eased into this new
routine), add the second meal. Work up to three meals per day
by 9-10 months of age.

• Set them up for success by ensuring your baby isn’t overly

tired, hungry, or full. In general, you want to offer solid foods
about 30-45 minutes after breastmilk or formula. Play around
with the timing and find what works for you and your baby.

• If your baby is fussy or cries when you bring them to the
highchair, take a break or try a different location or set-up.

• Ensure baby is sitting comfortably in their highchair. Baby’s

hips, knees, and feet should all be at a 90-degree angle. They
should not be tilting back or leaning.
How to Introduce Potential Food Allergens
Feeding babies peanut-containing foods and eggs early and often reduces the risk of developing allergies
to these foods. Experts recommend introducing infant-safe peanut-containing foods as early as 4-6
months of age*. Egg and other potential allergens should be added to baby’s diet starting around six
months, once your baby has successfully eaten a few other foods. It is better for your baby if you introduce
these foods early!

The top 9 allergens are:

Introduce these foods…

• one at a time

• with other foods

COW’S MILK EGGS PEANUT

• early in the day

• well before a nap

TREE NUT SOY WHEAT

• then wait 2-3 days
before introducing
the next potential
allergen

FISH SHELLFISH SESAME

What are the symptoms of an allergic reaction? What should I look for?

• a new rash
Mild symptoms


can include: • a few hives around the mouth or face

More severe • lip swelling

symptoms can • vomiting Most allergic reactions happen
include any of within minutes, but can take
• widespread hives (welts) over the body
the following up to two hours. If you have
alone or in • face or tongue swelling
concerns about your baby’s
combination: • any difficulty breathing
response to a food, seek
• wheezing
immediate medical attention or
• repetitive coughing call 911. The most common food
• change in skin color (pale, blue) allergy symptoms for a baby
• sudden tiredness/lethargy/seeming limp include hives and vomiting.

* If baby has moderate to severe eczema or an existing egg allergy, discuss it with a pediatrician first.
Key Nutrients for Growing Bodies
Macronutrients

Protein serves as the building blocks for growth and repair of the body’s cells and helps
support a healthy immune system.
FOOD SOURCES: eggs, meat, chicken, fish, tofu, beans, lentils, peanut and nut butters, seeds

Fat is essential for optimal growth and development – especially for the brain and nervous
system. Fats are also the building blocks of hormones.
FOOD SOURCES: avocado, olive oil, egg yolk, whole milk yogurt, salmon, sardines, peanut and nut butters, seeds

Carbohydrates are the preferred energy source for the brain, nervous system, and muscles.
FOOD SOURCES: whole grains (cereal, pasta, quinoa, oatmeal, bread), lentils, beans, fruits, starchy vegetables
(sweet potatoes, butternut squash)

Micronutrients

Iron helps with brain development and blood circulation. At around six months of age, baby’s
iron needs drastically increase to keep up with their rapid growth and development.
FOOD SOURCES: meat, seafood, poultry, iron-fortified breakfast cereals and breads, white beans, lentils,
spinach, kidney beans, peas, nuts

Zinc is an important mineral for the immune system. Many food sources of zinc are also
sources of iron.
FOOD SOURCES: meat, poultry, seafood, fortified breakfast cereals, dairy, eggs, nuts, beans

Choline plays a critical role in early brain development. Eggs are one of the most
concentrated food sources of choline.
FOOD SOURCES: eggs, meat, fish, poultry, dairy, kidney beans, potatoes, cruciferous vegetables (Brussels
sprouts, broccoli)

Iodine is a major component of thyroid hormones, which are needed for regulating growth,
body temperature, blood cell production, metabolism, and nerve and muscle function.
FOOD SOURCES: seaweed, fish, shellfish, dairy, eggs

Vitamin B12 is important for supporting brain development and producing healthy red
blood cells. It is also necessary for making DNA.
FOOD SOURCES: meat, fish, dairy, eggs, fortified nutritional yeast

Vitamin D is involved in immune health and building strong bones. The American Academy
of Pediatrics recommends that all babies receive daily supplementation because it is difficult
to meet the recommended intake.
FOOD SOURCES: fortified dairy products, fortified cereals, egg yolk, fatty fish

Omega-3 Fatty Acids are important for growth and development, and brain and eye health.
There are three types of omega-3 fatty acids: ALA, DHA, and EPA.
FOOD SOURCES: salmon, sardines, anchovies, canned tuna, shrimp, omega-3 enriched eggs, flaxseed,
edamame, walnuts, chia seeds
How to Build a Well-Balanced Plate
Here is a general formula for meals to help meet your baby’s nutrient needs:

Food with iron:

+ A high-energy food:
+ Fruit or Vegetable:

• Beans • Red meat • Avocado • Pasta • Applesauce • Kiwi

• Eggs • Seafood • Bread • Quinoa • Banana • Mangoes
• Fortified • Tofu • Cheese • Starchy • Beets • Pears
grains vegetables
• Whole grains • Full-fat yogurt • Bell peppers • Spinach
(e.g. sweet
• Lentils
• Nut butters or potatoes, • Broccoli • Tomatoes
• Nuts and finely chopped pumpkin, • Carrots • Strawberries
seeds nuts butternut
squash) • Cauliflower
• Poultry • Oats
• Thinned • Green peas
• Oils
peanut butter

High-energy food
Oatmeal mixed with peanut butter
Food with iron
Scrambled eggs with spinach

Vegetable/Fruit
Steamed carrots

What’s good for baby is good for the family!

BABY
You don’t have to make separate meals – simply adjust portion sizes for each family member. For baby, start
with a small amount and offer more depending on baby’s hunger cues. In the plate above, adults can enjoy a
vegetable omelet (the American Heart Association recommends eggs as part of a heart-healthy diet for healthy
adults) or a bowl of oatmeal mixed with peanut butter, too!
Serving Developmentally Appropriate Foods
A list of potential choking hazards is below. Some foods can be modified to be safe for your baby.
But please note that some foods should be avoided until your baby reaches a certain age.

 Potential Choking Hazard check-circle Modified/Safe to Serve

Whole nuts and seeds Finely grind whole nuts and seeds

Hard cheese Grate

Raw/hard fruits and vegetables (like an apple Cook, grate, or thinly slice
or carrot)

Round foods (like cherry tomatoes or grapes) Cut into quarters

Large beans and peas Mash or flatten

Sticky foods (like nut butters) Thin it out with breastmilk or formula;
stir into foods like oatmeal or yogurt

Hot dogs Cut lengthwise and into small pieces

Foods to Avoid Choking vs. Gagging

  ow’s milk can be added to recipes but should

C It is important to know the difference between
not be offered as a beverage until one year of age gagging and choking.

Gagging is a normal and expected part of learning

 Honey should not be served to babies under one
to eat. It serves as a safety mechanism to prevent
year of age because it can lead to botulism
choking.

 Added sugar should be avoided until two years Choking is when the airway is blocked and baby
of age has difficulty breathing.

 Added salt Signs of choking include:

• Baby appears panicked or troubled

 Hard or sticky candy
• Inability to cry or make noise
 Chewing gum
• Lips and/or skin turn blue
 Popcorn • Loss of consciousness or goes limp


One of the most important things you The best way to reduce choking risk is to have baby sit
can do to protect your child is to take upright when eating. They should never be running,
an Infant First Aid and CPR class! walking, playing, or lying down while eating.
You are ready for your baby’s feeding journey!
Together, you and your baby will figure things out – one day, one meal at a time. Be patient and don’t give
up. You can do this!

Refer to this guide as often as you need and if you have any concerns or questions, please talk to your
pediatrician.

This guide was created by:

Min Kwon, MS, RDN - Min is a Registered Dietitian Nutritionist and mom of two. For more feeding
tips and and nutritious baby-friendly recipes follow her on Instagram @kidfriendly.meals and
mjandhungryman.com

incredibleegg.org/nutrition preventpeanutallergies.org

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ages-stages/baby/feeding-nutrition/Pages/Bite-Sized-Milestones-Signs-of-Solid-Food-Readiness-.aspx • Rapley G., Murkett T. Baby-Led Weaning: Helping Your Baby Love Good Food.
Vermilion; London, UK: 2008. • Is Your Baby Hungry or Full? Responsive Feeding Explained. (2017, September 1). American Academy of Pediatrics HealthyChildren.Org. https://www.
healthychildren.org/English/ages-stages/baby/feeding-nutrition/Pages/Is-Your-Baby-Hungry-or-Full-Responsive-Feeding-Explained.aspx • U.S. Department of Health and Human
Services and U.S. Department of Agriculture. 2020-2025 Dietary Guidelines for Americans. 9th Edition. December 2020. • National Institute of Allergy and Infectious Diseases. (2016,
October 18). Addendum Guidelines for the Prevention of Peanut Allergy in the United States. https://www.niaid.nih.gov/sites/default/files/addendum-peanut-allergy-prevention-
guidelines.pdf • Schwarzenberg, S. J., Georgieff, M. K., Daniels, S., Corkins, M., Golden, N. H., Kim, J. H., Lindsey, C. W., & Magge, S. N. (2018). Advocacy for Improving Nutrition in the
First 1000 Days to Support Childhood Development and Adult Health. Pediatrics, 141(2). https://publications.aap.org/pediatrics/article/141/2/e20173716/38085/Advocacy-for-Improving-
Nutrition-in-the-First-1000?autologincheck=redirected • Iron - Health Professional Fact Sheet. (2022, April 5). National Institutes of Health Office of Dietary Supplements. https://
ods.od.nih.gov/factsheets/Iron-HealthProfessional/ • Zinc - Health Professional Fact Sheet. (2022, August 2). National Institutes of Health Office of Dietary Supplements. https://ods.
od.nih.gov/factsheets/Zinc-HealthProfessional/ • Choline - Health Professional Fact Sheet. (2022, June 2). National Institutes of Health Office of Dietary Supplements. https://ods.
od.nih.gov/factsheets/Choline-HealthProfessional/ • Iodine - Health Professional Fact Sheet. (2022, April 28). National Institutes of Health Office of Dietary Supplements. https://ods.
od.nih.gov/factsheets/Iodine-HealthProfessional/ • Vitamin B12 - Health Professional Fact Sheet. (2022, March 9). National Institutes of Health Office of Dietary Supplements. https://
ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ • Vitamin D - Health Professional Fact Sheet. (2022, June 2). National Institutes of Health Office of Dietary Supplements.
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ • Omega-3 Fatty Acids - Health Professional Fact Sheet. (2022, July 18). National Institutes of Health Office of Dietary
Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ • Daniels, L., et al (2018). Impact of a modified version of baby-led weaning on iron intake and
status: a randomised controlled trial. BMJ Open, 8(6), e019036. https://doi.org/10.1136/bmjopen-2017-019036 • Choking Hazards. (2022, February 25). Centers for Disease Control and
Prevention. https://www.cdc.gov/nutrition/infantandtoddlernutrition/foods-and-drinks/choking-hazards.html