How to Introduce Solids: Baby-Led Weaning, Purees, and Protecting Breastmilk Supply
Introducing solids (also called complementary foods) is an exciting milestone for both parents and babies. Knowing when to start, what foods to offer, and how to protect your breastmilk supply can make this transition smoother. We will also explore baby-led weaning (BLW), offer purees, or a mix of both.
When to Start Solids
Experts, including the American Academy of Pediatrics, recommend introducing solids around 6 months of age, when your baby shows signs of readiness. Look for these key milestones:
Sitting up with little or no support
Good head and neck control
Loss of tongue-thrust reflex (no longer pushing food out automatically)
Interest in food — watching you eat, grabbing for food
Starting too early can increase choking risk and displace breastmilk or formula. Waiting until these signs appear helps ensure your baby is ready to chew and swallow safely.
Baby-Led Weaning vs. Spoon-Feeding: What to Start With
There is no one “right” way to introduce solids. Here are two popular approaches:
Baby-Led Weaning (BLW)
BLW allows babies to self-feed from the start using soft, graspable pieces of food (think the size of an adult pinky).
Example first foods: steamed broccoli florets, avocado slices, ripe banana, strips of omelet, shredded chicken.
Benefits: encourages independence, fine motor skills, and family mealtime participation.
Safety tip: always supervise and offer foods soft enough to mash between your fingers.
Parent-Led Spoon-Feeding
This traditional approach starts with smooth single-ingredient purees, gradually progressing to mashed and soft finger foods. Start by offering 1 teaspoon a day and gradually increase over time.
Example first foods: iron-fortified baby cereal mixed with breastmilk, pureed sweet potatoes, pears, or meats.
Benefits: easier for parents to track how much baby is eating, less mess at first.
Combination Feeding
Many families do a mix — spoon-feeding some meals while letting baby explore finger foods at others. This can be a great way to get the best of both worlds
The Benefits of Family Meals for Babies
Introducing solids is about more than just nutrition — it’s also a chance to bring your baby to the table and include them in family meals.
Even if your baby is just exploring food at first, sitting together has big benefits:
Supports Development: Watching you eat teaches your baby how to chew, swallow, and use utensils later.
Encourages Healthy Eating Habits: Babies who eat with their families are exposed to a variety of flavors and textures, which may make them less picky as they grow.
Builds Connection: Sharing meals is a powerful way to bond and help your baby feel included in family routines.
Models Mealtime Behavior: Babies learn by watching you — from how you hold a spoon to how you take turns and enjoy food.
Try to offer your baby some version of what you’re eating (without added salt or sugar). This helps them learn to eat the same foods as the family and makes mealtimes less stressful for you..
Best First Foods for Babies
Regardless of method, iron-rich foods should be a priority around 6 months because babies’ iron stores from birth begin to run low. Great options include:
Animal sources: cooked and shredded chicken, turkey, beef, salmon, sardines, egg yolk
Plant sources: lentils, beans, tofu, iron-fortified cereals, cooked leafy greens
Vitamin C-rich foods (like strawberries, citrus, or bell peppers) help with iron absorption
Add a variety of vegetables, fruits, grains, and healthy fats over time to expose your baby to many flavors and textures.
How to Protect Breastmilk Supply While Starting Solids
Breastmilk (or formula) remains your baby’s primary nutrition source until 12 months. To keep your milk supply strong:
Breastfeed before offering solids — especially in the first few months of complementary feeding
Offer solids later in the day- Milk supply is highest in the morning
Maintain your regular feeding schedule and watch for baby’s hunger cues
Consider pumping and offering breastmilk in a cup
Don’t stress if your baby eats very little solid food at first — that’s normal!
Continue with lots of cuddling and skin to skin
Solids should complement, not replace, milk feeds in the first year.
Key Takeaways
Start solids around 6 months, when your baby is developmentally ready.
Choose a method that works for your family — baby-led weaning, spoon-feeding, or a combination.
Offer iron-rich foods first, and add variety as baby learns.
Continue to prioritize breastmilk or formula as the main nutrition source until age one.
This approach ensures your baby gets the nutrition they need, builds healthy eating habits, and keeps your milk supply strong.