Complementary Foods: Basic Guidelines for Starting Solids
Starting solids is such an exciting milestone — and sometimes, a little nerve-wracking too! These first meals are about more than just food; they’re a chance to explore new textures, build healthy habits, and enjoy meaningful moments together. Whether you’re spoon-feeding or following a baby-led weaning approach, here are some simple, evidence-based guidelines to help you get started with complementary feeding.
When to Start Solids
Most babies are ready to start solid foods around 6 months of age, but readiness is based on development, not the calendar. Your baby may be ready when they:
Can sit up with minimal support
Show interest in your food
Have good head and neck control
No longer automatically push food out with their tongue (this is called the diminished tongue-thrust reflex)
Every baby develops at their own pace, so focus on signs of readiness rather than age alone.
How to Start Complementary Feeding
When introducing solids, slow and steady wins the race.
Start by offering food once a day, allowing your baby to explore at their own pace.
If using purees, begin with just 1 teaspoon and gradually increase as your baby shows interest.
For baby-led weaning, offer soft foods that are easy to grasp — about the size and softness of an adult pinky.
Remember, the goal at first is exploration, not nutrition. Breastmilk or formula will still provide most of your baby’s nutrition in the early months of complementary feeding.
What to Offer When Starting Baby Food
Variety is key! Offer your baby a wide range of foods and flavors to help them develop healthy eating habits.
Focus on iron-rich foods, such as meats, beans, lentils, eggs, and iron-fortified cereals.
Wait 3–4 days between introducing new foods so you can watch for any allergic reactions.
Don’t be afraid to include spices and herbs—babies love flavorful foods too!
Avoid honey, added salt, and sugar until after 12 months.
Unless your pediatrician advises otherwise, don’t delay introducing common allergens like peanut, egg, or dairy. Early introduction can actually reduce the risk of food allergies.
Protecting Milk Supply While Starting Solids
Breastmilk (or formula) continues to be your baby’s main source of nutrition through the first year. To help protect your milk supply while starting solids:
Offer the breast before solids, so milk intake stays strong.
Offer solids later in the day, when milk supply is naturally lower.
Consider pumping and offering breastmilk in a cup if your baby begins to skip a feeding.
And don’t forget — plenty of cuddles and skin-to-skin time help maintain connection and support ongoing milk production.
Making Mealtimes Joyful
Mealtimes should be a joy, not a stress. These early months are a time to connect, explore, and build confidence together. Messes are part of the learning process — and that’s a good thing!
If you’re feeling uncertain or have questions about your baby’s feeding journey, you’re not alone. I can also work with occupational therapists, and/or speech-language pathologists to help support safe, enjoyable feeding experiences for every baby and family.
At Every Baby Feeds, we believe that feeding is more than nutrition — it’s connection, confidence, and care.
Ready to learn more or get personalized support? Schedule a visit or consultation — or find the link in our bio.