Starting Solids: How to Know When Your Baby Is Ready for First Foods

Starting first foods is an exciting milestone for you and your baby.

It is a time filled with new tastes, textures, smells and messy little moments. It is also an important stage in your baby’s development as they begin learning how to move food around their mouth, swallow different textures, practise early chewing skills and join in with family mealtimes.

But it can also feel confusing.

You may hear different advice from friends, family, social media and even other parents. Some people talk about purees. Others talk about baby-led weaning. Some suggest rice cereal, while others suggest avocado, meat, vegetables or egg.

So where do you start?

This guide answers common questions about first foods, including when babies are usually ready, what signs to look for, which foods to try first, which foods to avoid, and how to make the process feel calmer and more manageable.

First foods do not need to be perfect.

They need to be safe, age-appropriate and responsive to your baby’s readiness.

What are first foods really for?

First foods are sometimes called complementary foods because they sit alongside breastmilk or infant formula.

In the beginning, your baby may only eat tiny amounts. A few tastes may be enough. Much of the food may end up on the bib, tray, floor or hands.

That is normal.

At this stage, first foods are about helping your baby learn how to:

sit for meals
explore new tastes
experience new textures
move food around their mouth
practise swallowing
develop early chewing skills
use their hands around food
join family mealtimes
gradually receive nutrients that become more important around this age

First foods are not about replacing milk feeds overnight.

They are the beginning of food learning.

When should babies start solids?

In Australia, the National Health and Medical Research Council recommends exclusive breastfeeding until around 6 months where possible, followed by continued breastfeeding with appropriate complementary foods until 12 months and beyond, for as long as mother and child desire.

Where breastfeeding is not possible, infant formula is the safest alternative for babies under 12 months.

From around 6 months, babies should be offered a range of foods with textures and consistencies suitable for their developmental stage.

This does not mean every baby is ready on the exact day they turn 6 months.

It means that around this age, many babies begin showing signs that their body is ready to begin first foods.

Solids should not be introduced before 4 months.

If your baby was born premature, has feeding difficulties, allergies, growth concerns, reflux, swallowing concerns or a medical condition, speak with your child health nurse, GP, paediatrician or accredited practising dietitian before starting.

Is my baby ready for first foods?

Instead of only looking at the calendar, look for readiness signs.

Your baby may be ready to start solids when they can:

sit upright with support
hold their head and neck steady
show interest in food
open their mouth when food is offered
bring hands or objects toward their mouth
move food from the front of the mouth toward the back
swallow food rather than push most of it out with their tongue

Readiness is about development, not just age.

A baby who is around 6 months and showing these signs may be ready to begin.

Signs your baby may not be ready yet

Your baby may not be ready if they:

cannot sit with support
have poor head or neck control
push most food out with their tongue
turn away every time food is offered
seem distressed when food is offered
are much younger than 6 months
have feeding, growth or medical concerns

If you are unsure, it is always worth asking a child health nurse, GP, paediatrician or accredited practising dietitian.

What about tongue thrust?

Young babies have a tongue thrust reflex, where the tongue pushes things out of the mouth. This reflex helps protect babies in the early months and is one reason very young babies are not ready for solids.

As your baby approaches readiness, this reflex usually reduces.

Some pushing food out is still normal when babies are learning. They are practising a new skill. But if most food is being pushed out every time, your baby may need more time.

Do babies need teeth before starting solids?

No.

Babies do not need teeth to start solids.

They can manage soft, age-appropriate textures using their gums, tongue and jaw. Early chewing practice helps them learn how to handle food safely as textures gradually progress.

The key is that food should be soft enough for your baby’s stage.

A helpful test is whether the food can be easily squashed between your thumb and forefinger.

How to introduce first foods

When your baby is ready, start slowly.

Choose a time when your baby is alert, calm and not too tired. Some babies do better after a small milk feed so they are not too hungry. Others may be more interested in food before a milk feed.

There is no single perfect order.

Try offering a small amount of food once a day to begin with. Sit your baby upright, stay close and let them explore.

Your baby may touch, smell, lick, spit out, swallow or refuse the food. All of this can be part of learning.

Helpful first steps include:

start with small amounts
offer food when your baby is calm and alert
keep milk feeds going
sit your baby upright
use a soft baby spoon or safe finger food approach
let your baby touch and explore food
avoid forcing spoonfuls
watch your baby’s cues
expect mess

At this stage, first foods are a learning experience, not a performance.

Should I offer milk first or food first?

This depends on your baby.

Some babies are too hungry to explore food calmly if they have not had milk first. Others are too full after a milk feed to show interest in solids.

You might try:

a small milk feed first, then solids
solids first, then milk
solids between milk feeds

Watch your baby’s mood, appetite and interest.

Breastmilk or infant formula remains important during the first year. Starting solids is a gradual process, not an immediate replacement for milk feeds.

If you are breastfeeding and have concerns about supply, feeding patterns or weaning, speak with a lactation consultant, child health nurse or GP.

How much food should I give my baby?

At first, only a small amount.

You might start with 1–2 teaspoons once a day. Your baby may swallow very little in the beginning, and that is normal.

Over time, as your baby becomes more confident, you can gradually increase the amount and frequency.

By around 12 months, many babies are eating a variety of family foods in appropriate textures while continuing breastmilk or formula as needed. But appetite varies from baby to baby.

Try to follow your baby’s cues.

Your role is to offer safe, nutritious food.

Your baby’s role is to decide whether to eat and how much.

Why iron-rich first foods matter

Iron is one of the key nutrients to think about when starting solids.

Babies are born with iron stores, and they also receive iron from breastmilk or infant formula. But as babies grow, their iron needs increase, and iron-rich foods become important from around 6 months.

Iron-rich first foods include:

iron-fortified infant cereal
pureed or finely minced meat
chicken
fish
egg
lentils
beans
chickpeas
tofu
smooth nut pastes, introduced safely and age-appropriately
iron-rich foods offered with fruit or vegetables containing vitamin C

The texture should always suit your baby’s stage and ability.

First food ideas

There is no single perfect first food.

A helpful approach is to offer a variety of iron-rich foods, vegetables, fruits, grains and family foods modified for safety.

Iron-rich foods

iron-fortified infant cereal mixed with breastmilk or formula
pureed meat
finely minced meat
soft chicken
flaked fish with bones removed
mashed egg
mashed lentils
mashed beans
mashed chickpeas
tofu

Vegetables

cooked and mashed sweet potato
pumpkin
potato
carrot
peas
broccoli
spinach
zucchini
cauliflower

Fruit

mashed banana
soft cooked apple
soft cooked pear
avocado
peach
melon
berries mashed or prepared safely

Grains and starches

oats
rice
pasta
soft bread
noodles
soft cooked grains

Dairy foods

Plain full-fat yoghurt and cheese can be offered in age-appropriate ways if tolerated. Cow’s milk should not be used as the main drink before 12 months, but small amounts can be used in foods.

First food texture

Texture matters.

Babies often begin with smooth, pureed or finely mashed foods, then gradually move toward thicker mashed foods, soft lumps, minced foods, chopped foods and soft finger foods.

The aim is not to stay on smooth puree forever.

Texture progression helps babies learn how to move food around their mouth and build feeding skills.

A gentle progression may look like:

smooth puree
finely mashed foods
thicker mashed foods
soft lumps
minced foods
soft finger foods
family foods modified for safety

Always match the texture to your baby’s developmental stage and supervise closely.

What about baby-led weaning?

Baby-led weaning is an approach where babies feed themselves soft, safely prepared pieces of food. Some families use purees. Some use baby-led weaning. Many use a combination of both.

There is no single correct method.

What matters most is that:

your baby is developmentally ready
your baby is seated upright
foods are soft and safe
choking hazards are avoided
your baby is supervised closely
iron-rich foods are included
feeding is responsive, not forced

The method should suit your baby and your family.

Introducing common allergy foods

Parents are often unsure about foods such as egg, peanut, dairy, wheat, soy, sesame, fish, shellfish and tree nuts.

Current ASCIA guidance recommends introducing common allergenic foods in the first year of life, in safe, age-appropriate forms, starting with foods usually eaten by the family. When introducing common food allergens, only one new allergen should be introduced at the same meal so a trigger is easier to identify if a reaction occurs. Choose a time when your baby is well, and start with a very small amount.

For example, if you are introducing egg, offer a small amount of well-cooked egg at that meal and avoid introducing another new common allergy food, such as peanut or dairy, at the same time.

Avoid whole nuts as they are a choking risk and should not be given to babies. But smooth nut paste can be mixed thinly into suitable foods, if appropriate for your baby.

Helpful tips include:

introduce allergenic foods when your baby is well
start with a small amount
offer the food in a safe texture
keep the food in the diet regularly if tolerated
seek advice if your baby has severe eczema, existing food allergy or previous reactions
stop the food and seek medical advice if a reaction occurs

If you are worried about allergies, speak with your GP, child health nurse, paediatrician, allergy specialist or accredited practising dietitian.

Foods to avoid or be careful with

Some foods are not suitable for babies under 12 months, while others need to be prepared carefully.

Avoid or be careful with:

honey before 12 months
cow’s milk as the main drink before 12 months
whole nuts
hard raw apple
raw carrot sticks
whole grapes
popcorn
hard lollies
chunks of firm food
round foods that are not cut safely
thick globs of nut butter
foods high in added salt
foods high in added sugar
tea, coffee, soft drink and juice as regular drinks

Always supervise your baby while eating and have them seated upright.

Can babies have water?

From around 6 months, you can offer small amounts of cooled boiled water in an open cup.

This is not usually for major hydration, because breastmilk or formula remains the main drink. It is more about helping your baby practise cup drinking and become familiar with water.

Keeping mealtimes calm

Starting solids can be messy and unpredictable.

That is normal.

To keep mealtimes calm:

choose a time when your baby is relaxed
start with small amounts
sit your baby upright
stay close and supervise
let your baby touch and explore food
avoid forcing spoonfuls
keep your reaction calm if food is refused
offer foods repeatedly over time
include your baby in family mealtimes where possible

Food learning is sensory, social and developmental.

It is not just about how much your baby eats.

From first foods to toddler eating

Starting solids is the beginning of your child’s food journey.

Early variety, texture progression and calm repeated exposure can help babies become more familiar with family foods as they move into toddlerhood.

That does not mean fussy eating will never happen. Many toddlers go through phases of refusing foods or preferring familiar options. This can be a normal part of development.

But a gentle foundation can help.

As your child grows, you can continue offering a variety of tastes and textures, keeping mealtimes low-pressure and letting your toddler practise with family foods.

Where Optivance fits later

First foods are for babies starting solids around 6 months. During this stage, breastmilk or infant formula remains the main milk drink, and solids are introduced gradually.

Optivance Toddler Smoothie is designed for toddlers aged 1–3 years. It is not intended for babies starting solids.

As your baby grows into toddlerhood, nutrition needs and feeding challenges can change. Some toddlers become fussy, inconsistent or cautious with textures.

At that stage, Optivance Toddler Smoothie may be used as a toddler nutrition support option alongside meals, snacks and continued exposure to whole foods.

It should not replace professional advice if you are concerned about growth, swallowing, allergies, feeding difficulties or nutrition.

Embrace the first food journey

The first food journey is filled with ups, downs and plenty of mess.

Some days your baby may be curious and excited. Other days they may turn away from everything you offer. That is part of learning.

With time, patience and repeated exposure, food becomes more familiar.

Try to focus less on how much your baby eats at each meal and more on creating a calm, safe and supportive feeding environment.

The goal is not perfect eating.

The goal is helping your baby learn.

FAQs

When should I start solids?

Most babies are ready to start solids around 6 months, when they show signs of developmental readiness such as sitting with support, good head control and interest in food. Solids should not be introduced before 4 months.

What are the best first foods for babies?

Iron-rich foods are important from around 6 months. Examples include iron-fortified infant cereal, meat, chicken, fish, egg, lentils, beans, chickpeas and tofu, prepared in a texture suitable for your baby.

Should I start with puree or baby-led weaning?

Both approaches can be appropriate. Some families use purees, some use baby-led weaning, and many use both. The key is safe texture, close supervision, developmental readiness and including iron-rich foods.

How much should my baby eat at first?

Start with a very small amount, such as 1–2 teaspoons once a day. Your baby may swallow very little at first. Gradually increase amounts and frequency as your baby becomes more confident.

When should I introduce allergy foods?

Common allergenic foods can be introduced in the first year of life in safe, age-appropriate forms. Seek medical advice if your baby has severe eczema, existing food allergy or previous reactions.

Can babies have cow’s milk?

Cow’s milk should not be the main drink before 12 months. Small amounts can be used in cooking or foods, but breastmilk or infant formula remains the main milk drink under 12 months unless advised otherwise.

Is Optivance Toddler Smoothie suitable for babies starting solids?

No. Optivance Toddler Smoothie is designed for toddlers aged 1–3 years. It is not intended for babies starting solids.

References

This article is general information only and is not a substitute for personalised medical, feeding or allergy advice. Speak with your child health nurse, GP, paediatrician, accredited practising dietitian or allergy specialist if you have concerns about feeding, growth, swallowing, allergies, eczema, reactions or your baby’s readiness for solids.

Sources reviewed:

National Health and Medical Research Council. Infant Feeding Guidelines.
https://www.nhmrc.gov.au/health-advice/public-health/nutrition/infant-feeding-guidelines
Raising Children Network. Introducing solids: why, when, what and how.
https://raisingchildren.net.au/babies/breastfeeding-bottle-feeding-solids/solids-drinks/introducing-solids
ASCIA. Infant Feeding and Allergy Prevention.
https://www.allergy.org.au/hp/papers/infant-feeding-and-allergy-prevention
ASCIA. How to introduce solid foods to babies for allergy prevention.
https://www.allergy.org.au/patients/allergy-prevention/ascia-how-to-introduce-solid-foods-to-babies
World Health Organization. Guideline for complementary feeding of infants and young children 6–23 months of age.
https://www.who.int/publications/i/item/9789240081864