10 Tips for Introducing Solids to Your Baby (Without Losing Your Mind)

Introducing solids to your baby can be both an exciting milestone and a nerve-wracking challenge. Between the advice from paediatricians, tips from well-meaning relatives, and your own instincts, it can feel like you’re managing a lot more than just what’s on their plate. But don’t worry – I’ve been there, and I’m here to share some tried-and-true tips to help you navigate this messy but rewarding journey.

As parents, we all share a common goal: to give our children the best start in life. One of the most fundamental ways to do this is by ensuring they receive the nutrition they need to grow, thrive, and develop into healthy, happy individuals. We know that what our children eat profoundly affects their development, mood, behaviour, and overall well-being. By offering highly nutritious meals, we can promote life longevity, build stronger immune systems, and help prevent future health problems like diabetes and obesity.

While every family’s approach to mealtime is unique, shaped by their lifestyle, values, and cultural practices, there are some general guidelines that can be useful for reflection. In this post, I want to share our journey with introducing solids to our babies, in the hope that it might provide some insight or inspiration for others on a similar path.

1. Start with Vegetables (and a Lot of Patience)

Did you know that babies are born with a natural preference for sweet flavours? It makes sense from an evolutionary standpoint, as sweet foods are often calorie-dense and provide the energy needed for growth.

When introducing solids to your baby, you might be tempted to start with fruits because, let’s face it, they’re delicious and sweet. But starting with vegetables can trick them – er, I mean introduce them – to savoury tastes first. This way, when they finally tasted fruit, they’d be like, “Wow, this is amazing!” instead of, “Why would I eat this green stuff when I know that strawberries exist?”.

With this approach you are helping your baby broaden their palate from the get-go, learning to appreciate a wide range of flavours and textures. Sure, you might get a few “What is this?” faces, but stay patient. The goal is to introduce solids to your baby with a variety of tastes early on.

2. Embrace Baby-Led Weaning

Both of my daughters started solid foods when they were nearly six months old, and since then, we’ve been following a baby-led weaning approach. Was this a trendy parenting decision, or more like, “Here, try feeding yourself because I’m too tired to puree one more thing and too hungry to wait until I finish feeding you”? I’ll let you guess.

Baby-led weaning (BLW) is all about letting your baby take the lead in feeding themselves. Instead of spoon-feeding purees, you offer soft, manageable pieces of food and let them explore. It’s messy, it’s chaotic, and sometimes it looks more like a food fight than a meal – but it’s also an amazing way for your baby to develop fine motor skills and a healthy relationship with food. Plus, it’s a great opportunity for them to learn about textures, colours, and flavours.

3. Cutlery Isn’t a Must

In the early days of baby-led weaning, my daughters fed themselves with their hands, exploring the texture and feel of different foods. Gradually, they learned to use cutlery, and while it took time and practice, it was a natural progression.

Using cutlery is a skill that requires fine motor coordination, and by allowing our children to practice at their own pace, they were able to develop this skill in a way that felt comfortable for them. This approach also aligns with the principles of Montessori education, which emphasizes independence and hands-on learning.

I didn’t rush them or insist they use a fork or spoon right away. I let them figure it out, which made mealtimes less stressful for everyone.

4. Keep It Simple at First

Here’s something fascinating: babies are born with taste buds more widely distributed throughout their mouths – not just on their tongues, but also on the roof of the mouth and the cheeks. This means they’re basically tiny food critics with super-sensitive taste buds! Which explains why they might react to new flavours with a look that says, “What did you just feed me?”

Understanding this helped me approach feeding with patience and persistence. I suggest starting with single-ingredient foods – initially offering only one or two types of vegetables per meal – and avoiding any seasoning at first. This gives your baby a chance to experience the pure taste of each food without being overwhelmed.

Another tip: When my daughters made a funny face when trying something new, I wouldn’t force them to eat it, but I also wouldn’t give up. I respected their likes and dislikes, validating their feelings while gently encouraging them to try again. Instead of pushing, I would casually offer the food again over the next few days or even weeks, usually with a side of, “C’mon, just one bite? You might like it!” And sometimes, they actually did!

By respecting their pace and letting them engage with new foods on their own terms, I found that they were more likely to eventually accept and even enjoy a wider variety of flavours.

5. The “One at a Time” Rule

One of the concerns many parents have when introducing solid foods is the risk of food allergies. But guess what? Recent studies have found that the early introduction of allergenic foods (such as milk, wheat, peanuts, egg, sesame, and fish) does not increase a baby’s risk of developing a food allergy. In fact, it may actually help protect against it. Who knew, right?

In our house, we played it safe but proactive, introducing new foods one at a time, starting with small amounts and gradually increasing as we saw how the babies responded. This way we could identify any potential allergies or sensitivities without the guesswork.

6. The Rainbow Diet

Variety is the spice of life – and that applies to baby food, too. Once your baby is comfortable with a few different foods, start mixing things up. Offer a rainbow of colours, textures, and flavours. Not only does this keep things interesting, but it also exposes them to a wide range of nutrients and, let’s face it, it’s a great way to keep them distracted long enough for you to finish your own meal. On top of that, exposure to a variety of flavours early on encourages a consistent balanced diet. Just remember to introduce new combinations gradually to avoid overwhelming their little taste buds.

7. Respect Their Pace: Quality Over Quantity

One of the principles I’ve tried to follow throughout this journey is to respect my children’s pace and literally trust their gut. I’ve learned to have confidence that they know when they’re full.

My motto has always been “quality over quantity”, which means I try not to stress when my daughters don’t finish their plates. If they’re full, they’re full. Forcing them to eat just ends in tears (theirs or mine, depending on the day).

I believe that mealtime should be a positive experience, not a battleground. By respecting their hunger cues and not forcing them to eat, I hope to foster a healthy relationship with food that will last a lifetime.

And on those days when they refuse to eat anything? I remind myself that one skipped meal isn’t going to ruin them for life. Sometimes, the best parenting move is to just let it go.

8. Make Mealtime a Family Affair

Eating together as a family can have a huge impact on your baby’s relationship with food.

By eating the same food as our children, we show them that mealtime is a communal activity and that the food we’re offering them is something we enjoy as well. This helps create a positive association with mealtime and encourages children to try new foods.

In our house, we make it a point to eat together whenever possible, which gives an opportunity to bond and connect. Bonus: it encourages good table manners from an early age.

9. Introduce Water with Style

When it’s time to introduce fluids, start with water in a small, manageable cup. We used a light glass espresso cup with a non-slip silicone band for better grip. This might sound fancy, but it’s practical – babies love to imitate adults, and using a “grown-up” cup can make drinking water a fun and exciting experience.

Skipping the sippy cups altogether worked really well for us. Initially, I assisted by bringing the cup to their mouths, but they quickly learned to lift it themselves. Sure, there were a few spills, but that’s what towels are for.

10. Pick Your Battles: When to Loosen the Mealtime Rules

Let me be real: My goal as a mama has always been to offer my kids a balanced and healthy diet. In theory, this means a diet low in sugar and salt, and high in fibre, vitamins, and all those good things that supposedly keep you healthy and sane. In practice? Well, some days it’s kale smoothies and quinoa, and other days, it’s “Will you please just eat the chicken nugget?”

While I generally like to have some structure around mealtime, there have been days when a more laid-back approach worked better. Like the day my daughter decided the only acceptable dinner was a carrot. Did I fight it? Nope. Sometimes, you’ve just got to roll with it.

Every day and every meal is different. We can only enrich ourselves with the best tools and adapt each time. It’s okay to have those permissive moments – they don’t define your overall approach to parenting, and they can even help you maintain a healthier perspective on what truly matters in the long run.

If your baby isn’t interested in eating solids, there’s no need to worry. At this stage, they’re still getting the bulk of their nutrition from breastfeeding or formula, so they won’t become malnourished just because they’re not diving into their veggies. Playing with food and exploring it with all their senses is a natural part of the learning process. Whether they’re squishing, smearing, or simply staring at their food, it’s all part of them getting familiar with new textures, colours, and smells. Encouraging this exploration helps build a positive relationship with food, so let them take their time and enjoy the messy process.

Conclusion

Introducing solids to your baby is more than just a milestone; it sets the stage for your child’s entire feeding journey. No pressure, right? But here’s the good news: by approaching this phase with patience, consistency, and flexibility, you’ll be able to navigate the ups and downs that come with it. Every baby is unique, and what works for one might not work for another. So, it’s important to stay open to adapting your approach as you find what best suits your family.

Now that Mimi is 3 and Lou is 1, I can look back and say that one of the most rewarding aspects of this journey has been watching them develop a genuine love for healthy, wholesome foods. They’ve become adventurous eaters, eager to try new things, and they’ve gained a strong sense of independence and self-confidence when it comes to food choices. Just the other day, Mimi asked to have tahini and nuts for dinner. Pretentious? Maybe, but if that’s not a healthy win, I don’t know what is!

And I can’t forget the support of our family, who even made fan t-shirts celebrating Mimi’s love for broccoli!

This journey might not always be straightforward, but with the right mindset and support, it can be incredibly fulfilling. Remember, there’s no one “right” way to introduce solid -just the way that works best for you and your little one.

Food for Thought: Reflection Questions for Parents

As you embark on the journey of introducing solids to your baby, here are a few questions to ponder:

Does Our Diet During Pregnancy and Breastfeeding Affect Our Baby’s Preferences?

Have you ever wondered if the foods you ate while pregnant or breastfeeding influence what your baby likes once they start solids? It’s an interesting thought – some research suggests that babies might develop preferences for the flavours they were exposed to in the womb or through breast milk. What do you think?

Here is an interesting study about it.

Is Screen Time During Meals Really Harmless?

In today’s digital age, it’s tempting to distract your baby with a screen during mealtime. But have you considered the long-term effects? Does screen time during meals affect their relationship with food? Or is it harmless to make video calls with family members while eating? How do you balance the convenience of screens with the goal of mindful eating?