The Best First Foods For Your Baby

+ Week One Introducing Solids Schedule

Jen’s on a mission. Her baby is ready to start solids. She wants to get it ‘right’. But the options seem endless.

Jen reads a gazillion articles in search for the best.. the right food to start her baby on.

She is still confused.

Do you feel the same?

Introducing solids to your baby is a minefield.

You want to get your little ones first bites ‘right’…

But which food is best?  Is there a magical first food?

The Right Baby food to start on is a myth


Best First Baby Foods

Eating healthy is seen as being black or white. Either it is healthy or it is unhealthy.

But healthy eating is not black or white… Healthy eating runs along a spectrum.  Like age.

With age, we can clearly see that a 40-year-old is older than a 20-year-old. But the difference between a 40 and 41-year-old becomes hazy.

Food is the same.  Chips and ice-cream are not the best first foods to start your baby on. But to find one magical food that will be  ‘right’ for your baby’s first bite… is debatable.

It is easier and less stressful to put foods on a spectrum.



Below are the Best baby foods that are on the healthier end of the spectrum.  From Ideal to Next Best to a few individual foods that I call the Best of the Best.

If you find that some of the Best of the Best baby foods list are not doable for you – maybe avocados are not in season. Or you have something else in mind but falls on the ‘Ideal’ or ‘Next Best’ lists.  You are not doing harm to your baby. Your baby will thrive.

Ideal First Baby Foods

–    ‘Real food’, aka as close to nature as possible. For example, no processed foods. This can also extend to homemade v store brought.  [Example homemade apple puree is better than sucking on a pouch of apple.]

–    Homemade. Mashed avocado is better than a stage one jar food. Most ideal here is food that has not been tampered with by machines.

Next Best Baby First Foods

–    Vegetables – especially root vegetables as they will be easy to digest for your baby.

–    Meat – either in a puree or put into a mesh pouch to suck on.

Quality of meats are also on a continuum.  To get the best possible think what did this animal eat.

‘You are what you eat, eats’.

6 Best of the Best First Baby Foods

Specific foods for your baby’s needs

1. Egg yolk

High in the fat your babies brain needs.  Good fat will help your baby’s brain, and nervous system develop and improve their growth. They will be reaching those milestones in no time. Either boil an egg removing the white once cooked or flash fry the yolk in some coconut oil or quality butter). In the beginning, remove all whites then once they start to increase how much they eat…  Add in the white.


2. Liver

At 6 months of age, your baby’s iron stores will start to decrease.  Liver is the powerhouse of baby’s foods – nutrient-dense, high in iron (an iron your baby will easily absorb) and easy to digest.

Your baby does not eat large amounts, to begin with, so, liver is the perfect choice to start solids with, as what your little one does get, will be jam-packed of nutrients.

The best bang for your buck! 

Buy the cleanest source you can, pasture-raised organic if possible.


3. Fermented Foods

When babies start solids, their gut goes through a microbial shift. Meaning their gut bacteria explode in number and strains of bacteria (good bacteria).

To ensure short-term and life-long health gut bacteria needs to be favoured towards the good guys, eating fermented foods during your baby’s first bites will help this.

Learning to ferment foods is daunting, but it doesn’t have to be, it’s super easy – give it a go… Check out the link to get my favourite, versatile, super easy to make fermented baby food – Fermented Kumara.  It takes about 30min to make, and it lasts for months in the fridge.

4. Avocado

Avocados are one of the best complementary foods – Smooth, creamy – the perfect food to stimulate your baby’s developing palate.

Like egg yolk, avocados are high in the fat your baby needs – their brain development and nervous system development will get a  kick out of these beauties.


 5. Kumara (or sweet potato)

This little goody of a root vegetable is being researched at the moment for potentially being the perfect start to solids.  Kumara or sweet potato is a great prebiotic, which basically means it helps your good bacteria flourish – a big tick in our house.

Check out this recipe for Paprika Kumara Bites For Baby.

6. Chicken Stock

Chicken soup to help get over a cold is not just be an “old wives’ tale”.  Real chicken stock (aka homemade) contains minerals that are easy to absorb.

I used chicken stock when cooking all my purees in my babies first 12 months.  If you prepare a large batch, you can freeze it into ice cubes.  It is then easy to get out of the freezer when you need a small amount to add to purees.


Chicken stock has been used in babies with digestive problems as it is super easy to digest. If your baby has had colic caused by their digestive system, this is a must to learn how to make – see link for the No Fuss Chicken Stock recipe.

Don’t have the time to make it yourself?

Quality chicken stock is appearing at supermarkets. To know if it is a good quality one… it should be ‘gluggy’.  This is a sure sign good baby boosting gut nutrients are present.

Introducing Solids Schedule

Pin this or download it. This Introducing Solids Schedule incorporates all of the foods on the Best of the Best list.


Want a Road Map for Introducing Solids during your baby’s first few weeks of Starting Solids? 

Get Introducing Solids right with this step-by-step email course. The Road Map to your baby’s first bites

The Best First Foods for Baby Overview

There is no such thing as getting ‘Healthy eating’… ‘perfect’ – but to strive for the higher end of the spectrum is a great goal.

When in doubt think, ideal – as close to nature as possible or not tampered with by machines. When buying meats and vegetables think – what environment did this food grow in – you are what you eat… eats.

You won’t go wrong.


Want to start your baby with a strong foundation for healthy eating?

Sign up and get the lowdown of the FIRST foods approach to introducing solids.



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The Best First Foods For Your Baby

+ Week One Introducing Solids Schedule

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