Nourishing First Foods
We don’t always talk about the “bebés” on this page (said in a Moira Rose accent, of course), but today felt like the perfect moment to highlight some nourishing first food options for our tiniest eaters. Whether you’re going the baby-led weaning route or prefer spoon-feeding purées, there’s no one-size-fits-all. These options can be served in a variety of textures to match your baby’s developmental stage and feeding readiness.
Avocado
A classic for good reason. Avocado is packed with healthy fats that support brain development. You can offer it as a slice or wedge with a textured coating—try rolling it in hemp seeds, ground flaxseed, or nutritional yeast to help with grip. For a smoother option, mash it well into a guacamole-like consistency. You can serve it alone or blend it with other soft foods (like banana or cooked peas) for more flavor and exposure.
Beans & Lentils
Iron-rich and full of fiber, beans and lentils are a fantastic plant-based protein source. If your baby has developed their pincer grasp, whole (soft) beans are fair game—just lightly smash them with your fingers to flatten and make them easier to pick up. Not there yet? Mash them and shape into soft patties or strips that are easier for little hands to manage. You can also blend them into a purée with a little breastmilk, formula, or olive oil.
Salmon
A true nutrient-dense superstar. Salmon is rich in DHA, a type of omega-3 that supports brain and eye development. Offer cooked, flaked pieces that baby can self-feed, or mash it with avocado, mashed potato, or Greek yogurt for a creamy, spoonable texture. Canned salmon (look for low-sodium and BPA-free options) is also a convenient, safe option—just remove any visible bones.
Carrots & Sweet Potatoes
These root veggies have similar textures and are great sources of vitamin A. Steam or roast them until they’re super soft—think “mashable between your thumb and forefinger” soft. Serve as thick sticks for baby to hold, or mash/purée them until smooth. You can even blend with other foods (like lentils or spices) to increase variety.
Eggs
Eggs are a nutrient goldmine—especially the yolks, which contain vitamin D, choline, and essential B vitamins. Scramble, hard-boil, or bake into mini muffins or pancakes. The outdated advice to avoid egg whites until age one has changed: current research supports early introduction of allergenic foods, including eggs, to help reduce risk of allergy. Just make sure eggs are fully cooked before offering. For added nutritional benefit, pasture-raised eggs are ideal—but do what’s accessible for you!
A Note on Food Introduction Timing
You may have heard to wait 3–5 days between introducing new foods, but that’s no longer necessary for most babies. Current evidence supports offering a wide range of foods early and often (including common allergens like peanut, egg, and dairy if baby is developmentally ready). Early and repeated exposure to diverse foods can actually help reduce the risk of food allergies and broaden your baby’s palate—possibly helping to prevent picky eating down the road.
Starting solids isn’t just about nutrition—it’s about learning. Flavor variety, texture exploration, and building positive mealtime experiences all matter. Offering a balanced, diverse diet early in life sets your baby up for long-term success with food.
Not in the baby phase anymore? Pass this along to a friend who’s starting solids soon—you might just help raise a confident little eater!
