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Solids: Foods For Baby And Introducing Solids. Is It Just For Fun?
Blog Overview:
This month, Brittany Darling from Wholefood Healing chats to us about all the baby food we eat before we turn 1 year of age.
Interested in more tips from Brittany? Check out these articles:
So getting back to today's topic-food before ONE- is it just for fun?
When to introduce solids to your baby and why?
The phrase ‘food before one is just for fun’ gets thrown around casually, usually by well-meaning people trying to diminish the stress and anxiety surrounding mealtimes with little ones. Unfortunately, this phrase may end up doing more harm than good. Hopefully there will be many food-related fun times experienced by both you and your baby in that first year of their life. However, there are significant health-related reasons why you should be aiming to introduce your child to a vast array of nutritious foods from about six months of life. This article examines the evidence behind these health-related reasons and discusses the most important considerations when introducing your baby to the exciting world of solid baby food.
Sufficient Nutrients for Growth and Development
In the first months of life, babies can meet all their nutrient and energy requirements from milk alone, but at around the six-month mark, milk will no longer be enough to address all of their dietary needs. At around this time, your baby’s appetite will also surpass that which milk alone is able to satiate, and the introduction of complementary solids during this time will help to reduce the risk of stunted growth or development by meeting these increased energy requirements. Whilst breast milk will continue to provide your infant with beneficial bioavailable nutrients and is still highly recommended for at least twelve months, introducing your infant to a variety of solids during this time will help them to meet their energy and nutrient requirements. This should include a variety of foods from a range of the five recommended food groups, for example, vegetables, fruits and full-fat dairy.
From around six months of age many infants will experience a significant decline in stores of nutrients, such as iron and zinc. Sufficient iron is especially important due to its crucial role in the cognitive and motor development of your baby. It is therefore recommended that the first solids you introduce are iron-rich foods, such as pureed meats, fish, or iron-fortified cereals, cooked tofu, or legumes.
Reduce Fussiness
As your child gets used to the idea of solids, it is important to increase the variety of tastes and textures they are exposed to, as this has been shown to decrease fussy eating behaviours and food rejection. This is considered a ‘critical window’ of opportunity to avoid future feeding issues and to develop oral motor skills. In fact, the most significant developments in oral motor skills for chewing the more solid textures occur between six and 10 months, and a delay in the introduction of these textures (after 10 months of age) is associated with increased feeding problems at seven years of age. As well as this, openness to trying new foods has been found to be greatest in the first 12 months of life, with fussiness and food rejection tending to increase with age after this. Since infant feeding practices have been shown to be predictive of adult dietary practices, it is vital to include flavour profiles that are not considered natural preferences (for example, bitter vegetables) during this time, when novel flavour acceptance is at its highest. This will hopefully help to encourage tolerance for more healthful and nutrient-dense foods for the rest of their life.
Allergies
Advice on the introduction of common allergenic foods, such as eggs, peanuts, dairy, soy, wheat and tree nuts, has changed drastically over the last few decades. Current recommendations from The Australasian Society of Clinical Immunology and Allergy state that the introduction of egg and peanuts should occur in the first year of life. Research has also shown that the early introduction of gluten does not appear to increase the risk of developing celiac disease. In fact, introducing allergenic foods before 12 months appears to decrease the risk of allergy to these foods, even for those individuals at high risk of allergy due to genetics, and should be considered an important benefit of including these foods in your infant’s diet.
Learning about mealtimes and feeding skills
Once your baby is eating solids, and even prior to this, it is beneficial for them to sit and eat at the table with the family if possible. Infants model their behaviour on their parents and siblings, so creating a positive mealtime experience will help your child learn the nuts and bolts of family mealtimes. Benefits may include learning how to use cutlery by watching others, interacting socially with family members, and an increase in the consumption of nutritious foods due to the act of imitating family members.
Final Thoughts
Food in the first year of your child’s life will hopefully include many special moments and lots of enjoyment, but it is also vital for your little one’s development and growth. Expanding your child’s food repertoire in that first year so that they are able to join in with the family meals by their first birthday will offer a range of potential rewards, from encouraging a less picky eater, to a decreased risk of allergies, and will help to encourage more enjoyable family mealtimes for all.
Yes — in fact, introducing solids from around six months is encouraged because your baby’s iron stores start to decrease, and food becomes an important source of this nutrient. However, it’s essential to remember that milk remains the main source of energy and nutrients throughout the first year. Solids at this stage are about learning and exploration rather than replacing full meals. As long as your baby continues to breastfeed or take formula, offering solids before one helps them practice eating and get used to family foods.
The best way to make introducing solids a positive experience is to keep things calm, fun, and pressure-free. Sit your baby upright and let them explore food with their hands — it’s completely normal (and encouraged!) for them to squish, smear, and even throw a bit of it around. Share mealtimes together so they can watch you eat and learn from your example. Offer small portions, go at their pace, and pay attention to cues that they’re full or not interested. If they turn away or close their mouth, don’t stress — just try again another time. Keeping mealtimes light and enjoyable helps your baby feel safe and confident, setting them up for a lifelong love of food.
It’s totally okay if your baby isn’t interested in solids right away — every little one moves at their own pace. At this stage, eating is all about exploration, not perfection. Some babies need time to get used to new textures and flavours. Keep offering small portions of different foods without forcing it, and let your baby decide how much (or how little) they want to try. You might find they’re more open to eating when they’re alert, calm, and just a little hungry. The key is to stay positive — a pressure-free, happy mealtime helps your baby build confidence and curiosity around food.
When you’re just starting out, one small “meal” a day is plenty — think of it more as practice than a full feeding. Once your baby starts showing more interest and swallowing better, you can gradually increase to two or three times a day. Follow your baby’s cues rather than the clock; some days they’ll be keen, and other days they might not want any at all. That’s perfectly fine — milk is still their main source of nutrition during the first year.
There’s no single “right” way — it depends on what feels comfortable for you and your baby. Some parents prefer starting with smooth purées and slowly moving to thicker textures, while others choose baby-led weaning, offering soft finger foods from the start. The key is to make sure the food is soft, easy to mash with gums, and cut into safe shapes to prevent choking. Whichever approach you choose, stay close and supervise your baby during every meal.
Most babies are ready for solids around six months old, but the exact timing depends on their development. Signs to look for include being able to sit upright with little support, showing good head and neck control, and showing interest in your food, like reaching out or watching you eat. If your baby can open their mouth when offered a spoon and has lost the tongue-thrust reflex (pushing food out), that’s a great sign they’re ready to give solids a go.
