Starting your Weaning Journey
Introducing your baby to solid foods
Weaning or Complementary feeding—is a huge milestone. It is the beginning of a lifelong relationship with food, where your baby will learn about new tastes, textures, and the joy of family mealtimes.
With so much information available, it is easy to feel overwhelmed. This guide, grounded in the latest NHS and UK public health guidelines, will walk you through exactly when to start, what foods to offer first, and how to keep your baby safe and happy during this exciting transition [1].
When is the Right Time to Start?
The NHS, alongside the World Health Organization, recommends waiting until your baby is around 6 months old before introducing solid foods [1]. Until this point, breast milk or first infant formula provides all the energy and nutrients your baby needs (with the exception of vitamin supplements, which we will cover below).
Waiting until around 6 months gives your baby's digestive system and kidneys time to develop so they can cope fully with solid foods. It also means they will be better at moving food around their mouth, chewing, and swallowing [1].
The 3 Signs of Readiness
Every baby is different, so instead of just looking at the calendar, look for these three signs of developmental readiness. Your baby is ready for solid foods when they can do all three of these things together [1]:
- Stay in a sitting position and hold their head steady.
- Co-ordinate their eyes, hands, and mouth so they can look at the food, pick it up, and put it in their mouth by themselves.
- Swallow food (rather than spitting it straight back out).
Note: Chewing fists, waking up more in the night, or wanting extra milk feeds are normal baby behaviours, but they are not necessarily signs that your baby is ready for solid foods [1].
How to Start: Purees vs. Baby-Led Weaning
When starting solids, you have two main approaches. You can choose one, or do a combination of both. There is no "right" or "wrong" way—the most important thing is that your baby gets used to a variety of foods [1].
| Approach | How it Works | Benefits |
|---|---|---|
| Spoon Feeding (Purees & Mashed) | You feed your baby smooth or blended foods on a spoon, gradually moving to thicker, lumpier textures. | Often feels less messy initially; allows parents to easily track how much is being eaten. |
| Baby-Led Weaning (BLW) | You offer soft finger foods from the start, allowing the baby to pick up and feed themselves. | Encourages independence, helps develop fine motor skills, and gets babies used to family meals quickly [1]. |
"There's no more risk of choking when a baby feeds themselves than when they're fed with a spoon." — NHS [1]
First Foods: What to Offer
At the beginning, how much your baby eats is less important than getting them used to the idea of eating. Start by offering food before their usual milk feed, when they are not too hungry or tired [1].
Vegetables First (The Bitter Ones!)
A great way to start is with single vegetables. While sweet vegetables like carrots and sweet potatoes are popular, the NHS strongly recommends starting with vegetables that are not sweet [2]. This helps your baby get used to a range of flavours and may prevent them from becoming fussy eaters later.
- Try: Mashed or soft-cooked sticks of broccoli, cauliflower, spinach, or green beans [2].
Moving On: Expanding the Diet
Once your baby is used to single veg and fruits, you can quickly move on to a balanced diet. From 6 months, your baby's diet should start to include [1]:
- Starchy foods: Potato, sweet potato, pasta, rice, and toast.
- Protein: Beans, lentils, well-cooked eggs, fish (no bones), and meat.
- Dairy: Full-fat plain yoghurt and pasteurised cheese.
- Allergens: Introduce common allergens (like peanuts and eggs) one at a time. (See our dedicated Allergen Guide for more details).
Foods and Drinks to Avoid Before 12 Months
While babies can eat most of what the family eats, there are a few strict rules to keep them safe [3]:
| Food/Drink | Why Avoid It? |
|---|---|
| Salt | Babies' kidneys cannot process salt. Do not add salt to their food or cooking water, and avoid stock cubes, gravy, and salty adult snacks [1]. |
| Sugar | Added sugar causes tooth decay. Avoid sugary snacks, biscuits, and fruit juices [1]. |
| Honey | Can contain bacteria that cause infant botulism, a serious illness. Strictly avoid until 1 year old [3]. |
| Whole Nuts | A major choking hazard. Nuts should only be given crushed, ground, or as a smooth butter [1]. |
| Cows' Milk (as a main drink) | Can be used in cooking or on cereal from 6 months, but should not replace breast milk or formula as a main drink until 12 months [1]. |
| Rice Drinks | Children under 5 should not have rice drinks due to the levels of arsenic they contain [1]. |
Vitamins: What Does My Baby Need?
As your baby transitions to solid foods, it is important to ensure they are getting the right vitamins [4]:
- Breastfed babies: Should be given a daily supplement containing 8.5 to 10 micrograms (µg) of Vitamin D from birth. From 6 months, they should take a supplement containing Vitamins A, C, and D [4].
- Formula-fed babies: If your baby is drinking more than 500ml of infant formula a day, they do not need vitamin supplements, as formula is already fortified. If they drop below 500ml a day, they should start taking Vitamins A, C, and D [4].
Safety First: Gagging vs. Choking
When starting solids, your baby will likely gag. Gagging is a normal reflex that helps babies learn to manage food safely. Their eyes may water, they may push their tongue forward, or they may retch [1].
Choking is different. If a baby is choking, they will be quiet, struggling to breathe, and their lips may turn blue. Always stay with your baby while they are eating, and ensure you know what to do in a choking emergency [1].
Final Tips for Success
- Be patient: It can take 10 tries or more for a baby to accept a new flavour [1].
- Embrace the mess: Let them touch and play with their food. It is part of the learning process!
- Eat together: Babies learn by copying. Sit down and eat with them whenever possible.
Weaning is a journey, not a race. Go at your baby's pace, trust their cues, and enjoy introducing them to the wonderful world of food.
References
[1] NHS. (2024). Your baby's first solid foods. https://www.nhs.uk/baby/weaning-and-feeding/babys-first-solid-foods/
[2] NHS. (n.d.). 6 months - Feeding your baby. https://www.nhs.uk/best-start-in-life/baby/weaning/what-to-feed-your-baby/from-around-6-months/
[3] NHS. (n.d.). Food and drinks to avoid. https://www.nhs.uk/best-start-in-life/baby/weaning/safe-weaning/food-and-drinks-to-avoid/
[4] NHS. (n.d.). Vitamins for children. https://www.nhs.uk/baby/weaning-and-feeding/vitamins-for-children/