“First Bites: 6 Simple, Nourishing Foods to Kickstart Solids with Confidence”

When I first started introducing solids, I fell into the trap of making separate, painstakingly prepared organic baby meals — meals that could have been fit for a queen but were completely unappreciated by my 8-month-old. The effort was exhausting, expensive, unsustainable, and honestly, super deflating. Add in my worries about constipation and skin sensitivities, and I was left feeling frustrated and overwhelmed.

What I wish I’d known then is that babies don’t need complicated recipes or “special” foods. What makes the biggest difference is starting with simple, whole foods that the whole family can enjoy together. Once I shifted to balanced meals built from fresh veggies and pantry staples, mealtimes became lighter, less stressful, and even enjoyable.

So if you’re about to embark on this journey, save yourself the overwhelm (and the wasted food!) — here are my top 6 first foods to offer your baby that are nourishing, practical, and easy to prepare.

💡 And if you’d like some personalised guidance tailored to your baby (and your family), you can always book a free discovery call to chat with me about the best next steps for you.

1. Eggs 🥚

Why they’re great: eggs are a nutrient powerhouse, rich in protein, choline (crucial for brain development), and healthy fats. They’re also one of the top allergenic foods, so introducing them early and safely is important.

How to prepare: Start with soft-cooked yolks on a spoon, or whisk into an omelet cooked in olive or coconut oil and slice into strips for baby-led weaning. Egg whites can be introduced around 9–10 months once your little one is tolerating yolk well.

2. Avocado 🥑

Why they’re great: Avocado is creamy, easy to digest, and full of healthy fats that support brain development and steady energy.

How to prepare: Offer as a long wedge for self-feeding, mash onto toast fingers, or blend into purees.

3. Root Vegetables (Carrots, Sweet Potato, Pumpkin) 🥕🍠

Why they’re great: These colourful veggies are rich in fibre, vitamin A, and slow-release carbohydrates for steady energy.

How to prepare: Steam or roast until soft enough to squish between your fingers. Serve as long finger-sized sticks or mash/puree with a splash of breast milk or broth for a smoother texture.

4. Slow-Cooked Meats (Beef or Chicken) 🍗

Why they’re great: Around 6 months, babies need more iron than an adult male! Meat is one of the best natural sources of iron and zinc, which are key for growth and immunity.

How to prepare: Offer a strip of slow-cooked beef brisket for baby to suck, chew and gnaw on, or shred chicken into soft pieces. You can also blend meats into purees with root veg for a nutrient-dense meal.

5. Oily Fish (Salmon, Sardines) 🐟

Why they’re great: Packed with protein, healthy fats, and vitamin D, oily fish support brain development, bone health, and a strong immune system.

How to prepare: Roast or poach salmon in coconut milk with a little turmeric and flake into baby-friendly pieces (always check for bones). For purees, mash sardines with a squeeze of lemon and mix with veggies.

6. Yoghurt (Plain, Full-Fat) 🍶

Why they’re great: Yoghurt is an easy source of calcium, probiotics, and protein. It supports digestion, bone development, and adds creaminess to meals.

How to prepare: Choose plain, unsweetened, full-fat yoghurt. Serve as is, swirl through purees, or add a sprinkle of ground seeds or fruit for texture and flavour.

The gist of it...

The first few months of solids aren’t about eating huge amounts — they’re about exploration, exposure, and fun. Start simple, embrace the mess, and focus on whole, nutrient-dense foods.

With these 6 staples, you’ll have a strong (and tasty!) foundation to build adventurous and confident little eaters.