Ready to start your little one on solid foods? Baby-led weaning is a hands-on, fuss-free way to let your tiny tinker explore new flavours and textures while learning to feed themselves.
Mealtimes will never be boring again with this inventive approach to feeding your baby. It’s all about giving them control, building their confidence, and setting them up for a lifetime of healthy eating habits.
In this guide to the best baby-led weaning foods, we’ll walk you through the best foods to start with, from first bites to easy-to-grab finger foods. We’ll also include a handy food chart to help support your little one’s foodie journey and make mealtimes a doddle!
What is baby-led weaning?
Thinking about ditching the “choo choo” spoon-train feeding routine? Baby-led weaning is a great alternative to the traditional approach, as it lets your little one take the reins! Instead of mashing up everything and feeding your baby with a spoon, baby-led weaning lets them jump straight on the finger foods, giving them a chance to explore food and feed themselves.
Most parents give baby-led weaning a go around the six-month mark when babies start showing they’re ready by:
- Sitting up by themselves
- Keeping their head and neck steady
- Showing genuine interest in what you eat and food in general
- Grabbing things (toys, food, or anything their little paws can get to) and putting them to their mouth
For more information on when to start weaning, take a look at our helpful article.
Best first foods for baby-led weaning
When you first start baby-led weaning, stick to soft foods that are easy to grab. Here are some of the best baby-led weaning starter foods:
- Avocado slices – Creamy, packed with nutrients, and they melt in the mouth.
- Eggs – Super versatile ingredient and a common allergen that experts recommend you introduce to your baby early on to minimise any risk of allergy. Can be served as omelette strips or hard-boiled pieces cut to baby-friendly size.
- Boneless shredded chicken – Tender and easy to gum.
- Steamed pear slices – Gentle on the gums and naturally sweet, but must pass the squish test. Pat them dry with a paper towel for extra grip, and add a little cinnamon for flavour.
- Banana slices – The perfect baby-friendly food, as it’s soft, sweet, and easy to hold.
- Yoghurt – Potentially a messy experience, but a fun way for your little one to start practising how to use a spoon.
- Soft pasta – Great for grabbing and gumming.
- Soft-cooked broccoli – Nutrient-rich and fun for little fingers to explore.
- Roasted sweet potato – Tasty, packed with nutrients, and easy to hold.
- Salmon – Cut up some freshly cooked salmon (bones and skin gone, of course!) into strips or flake it up and mix it with softer foods.
MUNCHKIN’S SQUISH TEST!
When it comes to choosing weaning foods, there’s nothing better than the good old squish test: if you can squish the food between your fingers, then your baby can squish it with their gums – if you can’t, best leave that treat to the teeth.
Nutritious baby-led weaning first foods
Letting your little one try a mixture of nutritious baby-led weaning finger foods early on helps them get used to different textures and flavours while getting all the good stuff needed to grow happy and healthy. Plus, research shows that offering a variety of food choices helps develop good future eating habits. Give these healthy baby-led weaning foods a go with your little one:
- Iron and protein-packed baby-led weaning foods
Lean meats, like beef, pork, chicken, or turkey, are great for building strong little bodies and are packed with iron to support healthy blood. Eggs are also a great source of protein and iron (and super versatile), while plant-based babies can get their nutrients from cooked beans, chickpeas, lentils, tofu, and even some fortified baby cereals.
- Healthy Fats
Good fats are super important for your baby’s development. Avocados are creamy and packed with healthy fats, while full-fat yoghurt and cheese will give your munchkin energy and help them absorb nutrients. A splash of olive oil or a little peanut butter on toast or crackers adds to those brain-boosting omega-3s.
- Fruits & Veggies
Soft-cooked veggies, like carrots, sweet potatoes, broccoli, and butternut squash, are full of vitamins and fibre, perfect for growing little bodies!
Foods to avoid when weaning your little one
While it’s exciting to start your tiny tinker on a variety of baby-led weaning foods, there are a few foods to steer clear of:
- Honey – Not safe before one year due to the risk of botulism.
- High-mercury fish (like swordfish) – Mercury levels can affect brain development.
- Whole grapes and whole/chopped nuts – Choking hazards.
- Stimulants like coffee, chocolate and sugary snacks – Not necessary for babies, and they can cause tooth decay.
- Processed foods – Including sugary cereals, chips, and takeaways.
- Foods with added salt and sugar – Best to avoid these to protect your baby’s developing kidneys and teeth.
Baby-led weaning food chart
A weekly food chart is a great way for parents to explore baby-led weaning.
Tips for safe and successful feeding
When it comes to feeding, there are a few simple tips that can make sure mealtimes are enjoyable and safe for your little one. First off, always keep an eye on your baby while they’re eating and watch out for common choking hazards. Not only does this keep them safe, but it also lets you join in on the fun as they explore new foods.
Make sure to cut food into small, manageable pieces so your tiny tot can easily grab and gum them. It’s also good to offer a little water with meals, as it helps your baby learn to drink while eating.
And don’t stress about the mess! It’s all part of the learning process and helps your baby get used to different textures and develop their motor skills.
Introducing new textures and flavours
Getting your baby to try new textures and flavours is a big part of their journey into becoming a fully fledged foodie.
Start by moving from purees to mashed foods, then on to small chunks that they can easily pick up. Add a dash of mild herbs and spices like cinnamon or basil for a bit of extra flavour, and mix in different proteins and a rainbow of veggies to help them develop a diverse and adventurous taste from the get-go!
As they get more comfortable with food, try introducing different grains like blended lentils or couscous or even a bit of cheese or yoghurt for a creamy texture. The more variety you can offer, the better, as this helps your little one get used to different tastes and textures naturally.
Starting your journey with baby-led weaning first foods
Looking to get started with baby-led weaning foods? Get ready for a messy but magical ride! To make sure you’re ready for the journey, Munchkin has all the baby-led weaning essentials you’ll need. From durable high chairs to funky feeding gear like plates, bowls, and a wide range of cutlery, we’ve got you covered.
For more information on baby weaning, check out our helpful weaning tips and advice section. And don’t forget to tune into our StrollerCoaster parenting podcast for even more helpful chats!
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