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What to feed a 6-month-old? Here’s your real-world starter guide
The “first food” stage is exciting... and confusing. Here’s what your baby actually needs (and what to skip).
Elias S
April 10, 2025
Hey ,
If you’ve ever stood in the baby food aisle wondering “What on earth do I feed my 6-month-old?”, you’re not alone. 🍼
Between jars of “organic super blends” and pouches with smiling carrots, it’s easy to feel overwhelmed. But here’s the truth:
Your baby doesn’t need fancy labels—just simple, nutrient-packed foods.
Let’s cut through the noise. Below, you’ll find a science-backed guide to starting solids, complete with iron-rich meal ideas, safe feeding tips, and answers to common questions.
What should I feed my 6-month-old baby?
At 6 months, most babies are ready to explore solids alongside breastmilk or formula (which remain their primary nutrition until age 1). Start with these pediatrician-approved options:
✅ First Foods for Babies
Single-ingredient purees: Steamed sweet potato, carrot, or parsnip (blended with water or milk).
Mashed fruits: Avocado, banana, or unsweetened applesauce.
Iron-rich staples: Lentil puree, iron-fortified cereal, or soft scrambled eggs (if no allergy risk).
💡 Pro Tip: Pair iron-rich foods with vitamin C sources (e.g., mashed kiwi or red pepper) to boost absorption (UNICEF, 2023).
❌ Foods to Avoid at 6 Months
🚫 Honey: Risk of infant botulism until 12 months (CDC, 2023).
🚫 Added salt/sugar: Babies’ kidneys can’t process excess salt, and sugar promotes unhealthy habits.
🚫 Choking hazards: Whole nuts, raw carrots, or hard fruits.
📅 Feeding schedule idea (for 6 months)
Sample Feeding Schedule for 6-Month-Olds
Goal: Offer 1–2 solid meals daily while prioritizing milk feeds.
Time | Activity |
|---|---|
🕗 Morning | Breastmilk or formula |
🕙 Mid-morning | 1–2 tbsp sweet potato puree |
🕛 Midday | Breastmilk or formula |
🕒 Afternoon | 1–2 tbsp mashed avocado + banana |
🕔 Evening | Breastmilk or formula before bed |
💡 Watch for cues: If your baby turns their head or spits food out, they’re likely full.
🧠 FAQs about 6-month-old nutrition
Q: How much solid food should a 6-month-old eat?
A: Start with 1–2 tablespoons per meal. Let your baby’s appetite guide you—no pressure!
Q: Can I skip purees and do baby-led weaning (BLW)?
A: Yes! Offer soft, graspable foods like steamed broccoli florets or avocado slices. Ensure food is soft enough to mash between your fingers (NHS, 2023).
Q: Should I give water with meals?
A: Yes! A few sips from a cup helps babies practice drinking skills.
💡 Parent tip of the week:
“Don’t stress if your baby makes a face or spits it out. It’s new. It’s weird. That’s totally normal.”
Babies often grimace or spit out new foods. Research shows it takes 8–10 exposures for a baby to accept a new flavor (NIH Study). Keep offering without pressure.
Coming soon:
Next week we’re diving into how to build a full week of baby meals without going broke or bananas. You’ll get a meal plan, grocery list, and snack ideas too.
Talk soon,
Elias
Soon-to-be parent & newsletter nerd behind The Healthy Parent Club
P.S. Found this helpful? Reply with your biggest feeding challenge—I’ll tackle it in a future issue.🫶