Starting first foods: a gentle guide

Around six months, babies need more energy and nutrients than milk alone can provide. This is when complementary foods begin — alongside continued breast milk or formula.

Signs your baby is ready

• Can sit up with support and hold their head steady.
• Shows interest in food and opens their mouth when food is offered.
• Can move food to the back of the mouth and swallow, rather than pushing it out.

First tastes

Start with small amounts of smooth or mashed foods: vegetables, fruits, and iron-rich foods such as lentils, meat or fortified cereals. Introduce one new food at a time and wait a few days before the next, so you can notice any reactions. Gradually move to thicker, lumpier textures and soft finger foods.

Good to know

• Don’t add salt or sugar to your baby’s food.
• Honey should not be given before 12 months.
• Always stay with your baby while they eat, and avoid whole nuts and other choking hazards.
• Offer water in an open or free-flow cup with meals.

Every baby moves at their own pace. If you have questions about allergies, growth or how much to offer, your healthcare professional can help.