Introducing your baby to solid foods is a major milestone. Around 6 months of age, breast milk or formula alone no longer provides all the nutrients your baby needs—especially iron. Complementary foods are essential to fill that gap and support your infant’s rapid growth and brain development.

In this blog, we’ll cover:

-When to introduce solid foods

-Best first foods for infants

-Iron-rich food options

-Tips for optimizing iron absorption

-How often to feed complementary foods

When to Start Complementary Feeding

According to the World Health Organization (WHO) and American Academy of Pediatrics (AAP), babies should start complementary foods at around 6 months of age, while continuing to breastfeed or use infant formula as the main source of nutrition until 12 months of age.

Signs your baby may be ready:

-Sits up with minimal support

-Shows interest in food (reaches for your plate!)

-Can hold their head steady

-Loses the tongue-thrust reflex (doesn’t push food out with their tongue automatically)

Best First Foods for Infants

Start with soft, easy-to-digest foods. Traditional options include:

-Iron-fortified infant cereals (like oatmeal)

-Mashed fruits (banana, pear, apple)

-Soft vegetables (sweet potato, carrot, squash)

-Pureed meats (chicken, beef, turkey)

-Cooked and mashed legumes or dips (lentils, beans, hummus)

Iron-Rich Foods for Babies

Iron is vital for brain development and making red blood cells. Babies are born with iron stores, but by 6 months, those stores begin to deplete.

Top Iron-Rich Foods:

1. Meat & Poultry – Beef, lamb, turkey, chicken (heme iron – best absorbed)
2. Eggs – Offer fully cooked 
3. Iron-fortified cereals – Easy starter food
4. Lentils & beans – Mash well or offer bean dips like hummus
5. Tofu – Soft and easy to cut into baby-friendly pieces
6. Dark leafy greens – Like spinach, blended into purees
7. Prune or apricot puree – Mildly sweet and helpful for digestion too

How to Optimize Iron Absorption

Iron comes in two types:

-Heme iron (from animal sources) – easily absorbed

-Non-heme iron (from plants and fortified foods) – less efficiently absorbed

Ways to boost absorption:

Pair iron-rich foods with vitamin C:
Try combinations like:

-Iron-fortified cereal + mashed strawberries

-Chicken + pureed sweet potato

-Lentils + mashed tomato or red pepper

Avoid excess calcium during iron-rich meals.

How Often Should Infants Eat Complementary Foods?

Start slowly and gradually increase:

-6–8 months: 1–2 meals per day, small portions (~2–4 tablespoons)

-9–10 months: 3 meals a day 

-10 months and beyond: 3 meals + 1-2 snacks 

Let your baby guide the amount. Don’t pressure them to finish everything—appetite can vary day to day.

Final Tips for Starting Solids

-Offer variety: Introduce different textures and flavors early on.

-Stay consistent: Daily exposure helps build familiarity and reduces picky eating later.

-Be patient: Learning to eat is a skill. It’s okay if they don’t eat much at first.

-Supervise all meals: To prevent choking, always watch your baby while eating and serve appropriate textures.

In Summary

Complementary feeding is about more than just nutrition—it’s also about developing lifelong healthy eating habits. Start with iron-rich foods, combine them with vitamin C sources, and gradually expand your baby’s menu. Trust your baby’s cues, keep things positive, and enjoy this exciting stage together!

Have questions about your baby’s first foods? Share them in the comments!

If you have any unanswered questions, please reach out to us to initiate contact. We’ll be happy to connect you with the most relevant resources to assist you and your family.