Starting solids without the stress: what your baby really needs

Starting solids is one of those exciting baby milestones that can quickly become overwhelming. When should you begin? What should your baby eat first? Should you start with purées or try baby-led weaning? How do you know your baby is getting enough iron? And what should you look for when standing in front of an entire supermarket shelf of baby food?

In the latest episode of the OHbaby! We Got This! podcast, OHbaby! founder Angela talks with clinical nutritionist, baby-food founder and mum of four Gina Urlich about taking the stress and confusion out of starting solids.

Is your baby ready to start solids?

Although six months is often used as a general guide, babies do not all become ready for food on exactly the same day.

Gina recommends looking at your baby rather than relying only on their age. A baby who is ready to begin solids will usually show a combination of developmental signs. These can include:

• Showing an interest in food and watching you eat
• Reaching towards food or opening their mouth when it is offered
• Sitting upright with good head and neck control
• Remaining stable in a highchair without collapsing forward or sideways
• Beginning to lose the tongue-thrust reflex that automatically pushes food out of the mouth

Being interested in your dinner does not necessarily mean your baby is ready on its own. The physical ability to sit safely, control their head and manage food in their mouth is also important.

If you are unsure, talk to your Well Child provider, GP or another qualified health professional before getting started.

Why iron becomes so important

One of Gina’s strongest messages is the importance of iron.

Babies are born with iron stores, but these begin to decline at around six months. At the same time, their rapidly growing bodies and brains have a high demand for this essential nutrient.

It is an extraordinary requirement for such a small person and one reason why the nutritional quality of first foods matters. Iron-rich options can include:

• Beef, lamb and chicken
• Liver in small, appropriate amounts
• Lentils, beans and pulses
• Iron-fortified baby cereals
• Eggs
• Dark green vegetables alongside other iron-rich foods

Haem iron, found in animal foods, is generally absorbed more readily by the body. Plant-based sources can still contribute valuable iron, particularly when paired with vitamin C-rich foods such as broccoli, capsicum, kiwifruit, berries or citrus.

Can meat really be a first food?

Many of us were introduced to solids through baby rice, mashed banana or stewed apple, so offering meat early can feel surprising.

Gina says meat can be a wonderfully nutrient-dense first food. It can be slow-cooked until very tender, finely minced, mashed into vegetables or offered in a safe form suitable for your baby’s developmental stage.

The goal is not to serve a large portion of steak on day one. It is to begin introducing small amounts of nourishing food that provide the iron, protein, zinc and other nutrients your baby needs.

Your baby’s first meal can still be simple. Soft avocado, cooked pumpkin or tender meat blended into vegetables can all form part of their early food experiences.

Introduce more than sweet flavours

Breast milk is naturally sweet, so babies begin their solids journey already familiar with sweetness.

Fruit is nutritious and can absolutely be part of a baby’s diet, but Gina cautions against making fruit the base of almost every meal, snack and pouch.

The early months of eating are an opportunity to introduce babies to a much wider flavour world. Alongside fruit, parents can offer vegetables, meat, eggs, legumes, healthy fats and gently savoury or slightly bitter foods.

A baby’s first reaction is not always a reliable sign of whether they like something. New flavours and textures can produce some dramatic expressions. Babies may need to see, touch, smell or taste a food many times before it becomes familiar.

There is no need to pressure them. Simply continue offering a variety of foods in a calm, positive way. This stage is about much more than swallowing a set amount — babies are learning what food feels like, how it moves around their mouths, how to pick it up and what happens when the family sits down to eat together.

Purées or baby-led weaning?

Parents are often made to feel that they must choose between spoon-feeding and baby-led weaning, but Gina says both approaches can have benefits.

Spoon-feeding can make it easier to offer concentrated, nutrient-rich meals in a texture your baby can manage. Baby-led weaning allows babies to hold food, explore different textures and practise the coordination needed to feed themselves.

A combination can work beautifully. You might offer an iron-rich meal by spoon while also placing a soft piece of vegetable or another appropriately prepared finger food on your baby’s tray. This lets your baby explore food independently while still receiving important nutrients.

Whichever method you choose, make sure your baby is sitting upright and the food is prepared safely. Learn the difference between gagging and choking, and consider completing an infant first-aid course before beginning solids.

Supporting a positive relationship with food

In the early days, your baby may eat very little. They might taste a spoonful, spit most of it out, squash it between their fingers or drop it on the floor.

That is normal. Breast milk or formula remains their main source of nutrition initially, while solids are introduced gradually.

Try to follow your baby’s hunger and fullness signals. Opening their mouth, leaning towards food and remaining engaged may mean they would like more. Turning away, closing their mouth or pushing food away may mean they have had enough.

Parents decide what suitable food to offer, while babies can have some say in whether and how much they eat.

Avoid forcing, distracting or pressuring your baby to finish a particular amount. Responsive feeding helps babies remain connected to their own hunger and fullness cues and can create a calmer experience for everyone.

Look beyond the baby-food packaging

Baby-food packaging is designed to appear wholesome and reassuring, but Gina recommends turning the product around and reading the ingredients list and nutrition information.

Ask what the product is actually providing. Does it contain a meaningful source of iron, protein or healthy fat? Or is it primarily fruit purée with very little of the nutrition your growing baby needs?

Some baby foods contain significantly more sugar than parents realise. Even when that sugar occurs naturally in fruit, constantly offering very sweet foods may limit a baby’s exposure to savoury, bitter and more complex flavours.

Packaged baby food can be useful and convenient. It does not need to be avoided entirely. The key is understanding what is inside it and choosing products that complement, rather than replace, a varied diet of nutrient-dense foods.

What would Gina serve her own baby first?

Gina’s own starting point would be wonderfully simple: fork-mashed avocado or cooked pumpkin. Once her baby had become comfortable with eating, she might add a very small amount of grated frozen liver for an extra nutritional boost.

It may not look like the traditional bowl of baby rice, but it provides healthy fats, iron and other valuable nutrients.

Most importantly, Gina reminds parents that every meal does not have to be perfect. Starting solids is a learning experience for you and your baby. Watch for readiness, begin slowly, offer a variety of nourishing foods and give your baby time to become familiar with new flavours and textures.

You do not have to choose the perfect feeding philosophy or prepare a separate, elaborate menu every day. With reliable information and a responsive approach, you can enjoy this milestone with far more confidence.