What's the Best First Bite for a 6 Month Old?

One of the biggest questions when starting your baby on solid foods is which food to start with? Spoiler, there isn’t one best food for that first bite!

You do not need to start with infant cereals

The main reason infant cereals are recommended as first foods is because little babies can easily tolerate them and they are fortified with iron. This is an old recommendation!

We do want you to think about iron

However, even though you do not need to start with cereal, you do need to think about iron. Iron needs increase drastically at 6 months; making it one of the most important nutrients to introduce with your baby’s new foods. Whatever method of feeding you are using (purees, baby led weaning, or a combination) you should aim to introduce iron rich foods first. The AAP recommends iron fortified cereals as well as pureed meats as they are both good sources of iron, zinc, and protein. The ESPGHAN Committee on Nutrition also recommends the use of meats and iron fortified products. Here are the cliff notes:

  • Infant cereals are fortified with iron and are commonly used to meet iron needs, however they are not the only option. 
  • Animal proteins such as beef and chicken are excellent sources of iron (and zinc as well!). 
  • Plant sources of iron such as lentils, beans, and spinach are also great sources of iron, but should be paired with a source of vitamin C to improve absorption.

What about iron supplementation?

Studies have shown that it is feasible to introduce iron rich foods to infants, but if you are struggling consider talking to your pediatrician or a Fooblie coach about starting iron supplementation. 

What about fat? 

Infants also have very high fat needs, so it is important to introduce healthy fats early on in the feeding process as well. Don’t be scared to cook your own baby food with fat like olive oil or butter.

We wrote up our favorite fat fun facts, if you’re interested.

Mix it up

The American Academy of Pediatrics (AAP) recommends introducing a variety of flavors and textures early. Not only is it important to offer food that is nutritionally dense, it is also important to offer a wide variety of foods. Providing your baby a varied diet by 1 year of age leads to less pickiness overall later in life.

You may have been advised to wait 3-5 days between new foods. You don’t need to, read why.

Is fruit bad?

There is no evidence that introducing fruits first leads to babies having a “sweet tooth.” On the contrary, there is some evidence that giving vegetables at the same time fruits are given, leads to more acceptance of vegetables (peaches and green beans anybody?). It is true that preferences for sweet are innate, and typically babies will learn to love vegetables. However, this is about exposure and not about which one you give first. So remember to keep offering up those green beans over and over!

What about single foods versus combined foods?

The jury is still out on this one. The American Academy of Pediatrics and the American Academy of Allergy, Asthma, and Immunology currently still recommend starting with single foods first. This is to allow kids to experience foods individually and to identify which one causes an allergic reaction or other problem if one happens. However, some experts recommend combining foods from the beginning. Talk to your pediatrician or a Fooblie coach about which method would be best for your family. 

It’s all about practice

Keep in mind that most of your child’s nutrition at this stage will still be coming from breastmilk or formula. When you start solids, start with one practice “meal” per day. By the time your little one turns one year, aim to serve three meals and two-three snacks each day.  

Want some personalized advice? 

Our Fooblie Coaches are all pediatric nutrition experts ready to help you with troubleshooting, or just making a plan. Connect with one today! They are awesome.