The introduction of complementary foods is a crucial milestone in infant nutrition. According to current WHO recommendations, infants should start consuming solid foods around 6 months of age, when they have developed the milestones or signs to initiate complementary feeding. This is especially important for breastfed infants, as breast milk alone is no longer sufficient to meet their nutritional needs. Here are the best first foods for babies.

The Best First Foods: Nutrient Rich Choices

To promote healthy growth and development, first foods should be rich in essential nutrients such as protein, healthy fats and carbohydrates, as well as being rich in iron and zinc. Some of the best first foods include:

• Iron-fortified cereals
• Meats (chicken, beef, turkey, liver)
• Egg
• Avocado
• Lentils and beans

These foods help prevent iron deficiency, which is common in infants after 6 months of age.

Early Introduction of Potential Allergens

Early introduction of allergenic foods (between 6 and 11 months) may help reduce the risk of developing food allergies. Foods such as peanuts (in the form of puree or butter), egg, fish and tree nuts can be safely included, as long as there is no family history of severe allergies. Avoiding allergens does not prevent allergies, so it is best to introduce them gradually and observe possible reactions.

Vegetables Before Fruits? A Smart Strategy

In my professional experience, I recommend offering vegetables before fruits. Since babies have a natural preference for sweet flavors, starting with fruits may make it more difficult for them to accept vegetables in the future.The best first vegetables: carrots, squash, spinach and broccoli should be prioritized to develop a balanced palate.

Foods to Avoid in the First Year

While variety is key, certain foods should be avoided or introduced with caution:

• Dairy products: Whole milk should be introduced after 12 months, but yogurt can be given as early as 8 months.
• Honey: May cause botulism in infants under 12 months of age.

• Processed or high-sodium foods: Babies’ kidneys are not yet ready to process large amounts of salt.
• Gelatin and snacks of low nutritional value: They do not provide essential nutrients. Instead, opt for nutrient-dense options.

Making Every Mouthful Count

Babies have small stomachs, so each meal should be rich in nutrients. Instead of offering foods with high volume and little nutritional value, such as crackers or juices, it is better to focus on healthy fats, protein and fiber to promote optimal growth.

In summary, the best first foods are…

Initiating complementary feeding is an exciting process. The best strategy is to introduce a variety of nutrient-rich foods, avoid unnecessary restrictions (except for unsafe foods) and establish healthy eating habits early on. Remember, by introducing the best first foods containing essential nutrients, early exposure to allergens and prioritizing vegetables, you can prepare your baby for a lifetime of healthy eating.

Written by: Nutritionist Andrés Izurieta

Bibliographic citations:

Rapson JP, von Hurst PR, Hetherington MM, Mazahery H, Conlon CA. Starting complementary feeding with vegetables only increases vegetable acceptance at 9 months: a randomized controlled trial. 2022.

Soriano VX, Ciciulla D, Gell G, Wang Y, Peters RL, McWilliam V, et al. Complementary and Allergenic Food Introduction in Infants: An Umbrella Review. Pediatrics. 2023.