When to Start Complementary Feeding
Most babies are ready for solid foods around 6 months, when breast milk or formula alone no longer provides all the nutrients needed for growth. Signs of readiness include sitting upright with support, holding the head steady, showing interest in food, and coordinating eyes, hands, and mouth.
At 6 to 8 months, two-thirds of your baby's calories will still come from breast milk or formula. Complementary foods are there to add nutrition alongside milk feeds, not replace them.
How to Introduce First Foods
Start with one meal a day — about 5 to 10 teaspoons, or 30g — gradually increasing to two and then three meals as your baby adjusts. Feed your baby when they're alert and not overtired, since it may take a while for them to get used to food from a spoon.
Begin with single-ingredient pureed vegetables like broccoli, parsnip, or zucchini. There's evidence that early exposure to bitter vegetables helps set up healthy food preferences later on. Introduce one new food at a time and wait a few days before adding another — it can take up to 8 tries for a baby to accept a new flavour, so don't give up too soon.
Whether you choose purees, finger foods (baby-led weaning), or a combination of both, variety is key to covering all essential nutrient groups.
Essential Nutrients During the 6–12 Month Stage
A few nutrients matter most during this stage:
- Iron is the most critical nutrient at this stage — babies' birth iron stores begin to deplete around 6 months, making dietary iron essential for continued brain development.
- Protein from meats, fish, eggs, and legumes supports rapid cell growth, muscle development, and tissue repair.
- Calcium and vitamin D support bone formation as your baby becomes more physically active and begins weight-bearing movements.
- A variety of fruits and vegetables provide vitamins A and C, plus fibre to support healthy digestion and overall development.
Foods to Avoid and Safety Tips
Avoid whole nuts, whole grapes, and lychees, since these are choking hazards — always chop or crush them for young children. Skip raw shellfish, pâté, and unpasteurised cheeses until at least age 2, due to the risk of food poisoning.
If your baby has eczema or a family history of allergies, consult your healthcare provider before introducing common allergens like nuts or eggs. And beyond the food itself, be a good role model — babies are curious, and more likely to try foods they see parents enjoying at the table.
Making Weaning Easier for You and Your Baby
Feed your baby when they're alert and not overtired — mornings are often the best time to introduce new foods. Giving a little breast milk or formula first can help relax them and take the edge off hunger before offering solids.
Keep a feeding schedule on the fridge to track what foods have been introduced and how many times. Consistency and patience lead to acceptance — most babies get there with time.
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