How to Introduce Solid Foods to Your Baby in 5 Simple Steps

Introducing solid foods is a crucial phase in your baby’s development, marking the beginning of a new stage in the life of your little one and the whole family. This moment represents not only the inclusion of new foods in your baby’s diet but also the development of healthy eating habits that will accompany them throughout life. Therefore, it’s essential that parents know how to conduct this process properly, respecting the timing and individual needs of each child.

In this article, we will guide you on how to introduce solid foods to your baby safely and nutritiously, following 5 simple steps that will make this journey easier. We will explain when is the right time to start, which foods to offer first, how to prepare nutritious homemade baby food, how to create a balanced menu, and how to deal with possible challenges during this process. Read on!

When to start introducing solid foods to your baby

The first step for successful food introduction is knowing the right time to start. According to the World Health Organization (WHO) and the Brazilian Society of Pediatrics, the recommended age to start offering solid foods to your baby is at 6 months of age.

Until this age, breast milk or infant formula can meet all the nutritional needs of your baby. From 6 months onwards, your baby’s body is more mature to receive other foods, and their neurological and motor development allows them to actively participate in meals.

Some signs indicate that your baby is ready to start solid foods:

• Can sit with little or no support
• Has good head and neck control
• Shows interest in food, watching attentively when others are eating
• Opens mouth when seeing food approaching
• Has lost the extrusion reflex (pushing food out of the mouth with the tongue)

It’s important to emphasize that, even with the introduction of solid foods, breastfeeding should be maintained until 2 years of age or beyond, being exclusive until 6 months. Breast milk continues to be an important source of nutrients and antibodies for your baby.

How to choose the first foods for your baby

The second step is to properly select the first foods that will be offered to your baby. The choice of initial foods is fundamental to ensure good acceptance and provide the necessary nutrients for the healthy development of your child.

The first foods should be:

• Natural and fresh, without added salt, sugar, or processed seasonings
• Rich in iron, zinc, and other essential micronutrients
• Easy to digest and with low allergenic potential
• Prepared in the appropriate consistency for your baby’s age

Some recommended foods to start introducing solids are:

Food Group	Examples
Fruits	Apple, pear, banana, papaya, avocado
Vegetables and greens	Pumpkin, sweet potato, carrot, beetroot, broccoli, kale
Cereals	Rice, corn, oats (gluten-free)
Tubers	Potato, cassava, yam, taro
Proteins	Chicken, beef, fish, egg, beans, lentils

On the other hand, some foods should be avoided at the beginning of solid food introduction:

• Honey (before 1 year, due to the risk of infant botulism)
• Fresh cow’s milk (before 1 year)
• Ultra-processed and industrialized foods
• Foods with high allergenic potential (consult your pediatrician)
• Foods with choking risk (whole grapes, peanuts, popcorn)
• Foods with added salt, sugar, or sweeteners

It’s recommended to introduce one new food at a time, offering it for 2 to 3 consecutive days before introducing another. This makes it easier to identify possible allergies or food intolerances.

How to prepare nutritious and safe baby food

The third step is learning how to prepare homemade baby food that is nutritious, tasty, and safe. Proper food preparation is essential to preserve nutrients and ensure that your baby receives quality nutrition.

Hygiene is fundamental in preparing baby food. Before starting, wash your hands well and all utensils that will be used. Fruits, vegetables, and greens should be properly sanitized, soaking them in a solution of food-grade bleach (1 tablespoon per liter of water) for 15 minutes, and then rinsing them under running water.

For preparing baby food, prefer cooking methods that preserve nutrients, such as:

• Steam cooking: preserves more nutrients than cooking in water
• Cooking in little water: use just enough to cover the foods
• Baking: for some foods, like sweet potato and pumpkin
• Pressure cooking: for grains and meats

Avoid frying foods or adding processed seasonings, salt, or sugar. To flavor baby food, use fresh herbs and natural seasonings like onion, garlic, chives, and parsley.

Some simple baby food recipes for babies from 6 months:

Fruit Puree:

• 1/2 apple or pear
• 1/2 ripe banana

Preparation: Cook the apple or pear until soft. Mash with a fork along with the banana until you get a pasty consistency. Serve immediately.

Basic Savory Puree:

• 1 small sweet potato
• 1 small carrot
• 1 small piece of pumpkin
• 1 tablespoon of shredded cooked chicken or cooked ground meat

Preparation: Steam the vegetables until soft. Mash them with a fork or processor, adding a little cooking water if necessary to adjust the consistency. Add the protein and mix well. Serve immediately.

To store baby food, use glass or food-grade plastic containers with an airtight lid. Baby food can be frozen in individual portions for up to 15 days. To defrost, place the container in the refrigerator the night before or use the microwave on low power, always checking the temperature before offering it to your baby.

How to create a balanced weekly menu

The fourth step is learning how to create a balanced weekly menu for your baby, ensuring they receive all the nutrients necessary for their development. A well-planned menu makes family organization easier and ensures a variety of foods in your baby’s diet.

A balanced menu should include foods from all food groups:

• Cereals and tubers: sources of energy
• Fruits, vegetables, and greens: sources of vitamins, minerals, and fiber
• Meats, eggs, and legumes: sources of protein and iron
• Breast milk or infant formula: continues to be an important source of nutrients

The amount of food offered should gradually increase, respecting your baby’s hunger and satiety signals. Initially, offer small portions (1 to 2 dessert spoons) and increase according to your baby’s acceptance.

Example of a weekly menu for babies from 6 to 7 months:

Meal	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Morning	Breast milk	Breast milk	Breast milk	Breast milk	Breast milk	Breast milk	Breast milk
Lunch	Potato, carrot, and chicken puree	Pumpkin, spinach, and meat puree	Cassava, broccoli, and fish puree	Sweet potato, beetroot, and chicken puree	Rice, carrot, and lentil puree	Yam, zucchini, and meat puree	Potato, kale, and egg puree
Afternoon	Breast milk	Breast milk	Breast milk	Breast milk	Breast milk	Breast milk	Breast milk
Dinner	Apple and banana puree	Pear and papaya puree	Avocado puree	Mango puree	Banana and apple puree	Papaya and pear puree	Banana and avocado puree

As your baby grows, the consistency of the purees should evolve, going from smooth purees to fork-mashed foods, and then to small pieces. This progression is important for the development of your baby’s chewing and oral motor coordination.

For babies from 8 to 9 months, it’s already possible to offer foods in small, soft pieces, encouraging your baby to pick them up with their hands (baby-led weaning or BLW). This approach stimulates your baby’s autonomy and the development of motor skills.

How to deal with food rejection

The fifth step is learning how to deal with food rejection, a common challenge during the introduction of solid foods. It’s normal for babies to reject new foods in the first offerings, especially those with more pronounced flavors or different textures.

Food neophobia (fear of trying new foods) is a natural behavior in babies and young children and is part of development. To deal with this phase, it’s important to have patience and persistence, without forcing your baby to eat.

Some strategies for dealing with food rejection:

• Offer the same food several times (it may be necessary to offer a food 8 to 10 times before your baby accepts it)
• Vary the preparation and presentation of the food
• Create a calm and pleasant environment during meals
• Be an example, eating the same foods you offer to your baby
• Avoid distractions like television, cell phone, or tablets during meals
• Respect your baby’s hunger and satiety signals
• Never use food as a reward or punishment

It’s important to observe the difference between temporary rejection and persistent aversion. If your baby shows signs of discomfort, such as vomiting, diarrhea, irritability, or skin rashes after consuming a certain food, consult your pediatrician, as it may be a sign of allergy or food intolerance.

Remember that each baby has their own rhythm and preferences. Some easily accept new foods, while others are more selective. The important thing is to stay calm and persistent, offering a varied and nutritious diet, without turning meals into stressful moments.

If food rejection is persistent, accompanied by weight loss or growth stagnation, it’s advisable to consult a pediatrician or nutritionist specialized in infant feeding for evaluation and personalized guidance.

The importance of proper introduction to solid foods

The introduction of solid foods is a fundamental phase in your baby’s development, which goes far beyond simply offering foods. It’s a time of discoveries, learning, and formation of eating habits that can accompany your child throughout life.

Following the five steps presented in this article, you will be able to conduct your baby’s introduction to solid foods in a safe, nutritious, and enjoyable way:

1. Start at the right time, usually at 6 months, respecting your baby’s readiness signals
2. Choose natural, fresh foods appropriate for your baby’s age
3. Prepare nutritious homemade baby food, with hygiene and techniques that preserve nutrients
4. Create a balanced weekly menu, including foods from all food groups
5. Deal with food rejection with patience and persistence, without forcing your baby to eat

Remember that each baby is unique, with their own rhythm and preferences. The most important thing is to transform feeding into a moment of affection and connection, establishing a healthy relationship with food from an early age.

Always consult your baby’s pediatrician for personalized guidance on introducing solid foods, especially if there is a history of allergies in the family or other specific health conditions.

With love, patience, and quality foods, you will be contributing not only to your baby’s nutrition but also to their integral development and the formation of healthy eating habits that will benefit them throughout life.