Not sure what to serve for your baby's first BLW meal? Here are soft, safe starter foods and tips for choosing nutrient-rich options that support healthy development.
Starting solids doesn’t have to be stressful—or complicated. Baby-led weaning (BLW) is all about offering real food your baby can explore at their own pace, encouraging independence, skill development, and a healthy relationship with mealtimes.
But there’s also an important nutritional shift that happens around six months that’s worth keeping in mind.
Why Nutrient-Rich First Foods Matter
While breastmilk or formula is still your baby’s main source of nutrition for the first year, their iron stores begin to dip around 6 months—and milk alone might not meet all their needs anymore.
That’s why it's helpful to offer foods that pack a lot of goodness into small portions—things like iron, zinc, and healthy fats to support growth, development, and brain health.
Great First Foods for Baby-Led Weaning
Here are some of our favourite first foods that are naturally soft, easy to hold, and full of nutrients:
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Slow-cooked meats – Strips of tender beef, lamb or chicken thigh are perfect for little hands. You can also shred or mash them into veggies for extra flavour and nutrients.
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Steamed root veggies – Think sweet potato, pumpkin, or parsnip. Cut into thick finger-sized pieces and steam until super soft.
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Avocado – Full of healthy fats and naturally soft. Serve in spears, or mash onto toast.
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Bone broth – A nourishing addition to mashed veggies or grains like quinoa or rice.
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Liver – A great source of iron, either cooked in small strips or blended into a smooth paste and mixed with veggies.
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Bone marrow or coconut cream – Both are rich in fats and can be spread on toast or stirred through a veggie mash.
✨ You don’t need to serve all of these at once. Start simple, rotate ingredients, and offer variety over time.
Beginner-Friendly Finger Foods
If you’re just starting out and want to keep things simple, here are some safe and popular first finger foods to try:
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Steamed broccoli florets (perfect “handle” shape)
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Banana or mango spears
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Toast fingers with mashed avocado or a thin layer of nut butter
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Soft-cooked carrot sticks
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Mashed sweet potato spread on toast
Make sure everything is soft enough to squish between your fingers and cut into shapes that baby can grip.
Tips for a Smooth Start
🕐 Pick the right time – Aim for a moment when baby is alert and calm—not too tired or too hungry.
👶 Follow their lead – Don’t worry if they don’t eat much at first. It’s all about exploring, not quantity.
🧽 Expect mess – A full-coverage towel bib and a food catcher tray under the high chair are total game-changers (trust us!).
🥄 Offer one or two items at a time – Keep meals simple and stress-free.
Foods to Avoid in the Early Days
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Honey (not safe before 12 months)
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Whole nuts and hard, crunchy foods
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Added salt or sugar
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Processed or overly seasoned foods
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Common choking hazards like whole grapes, raw apple, or popcorn
You’re Doing Great
Starting solids is such a special milestone—and it’s okay to feel unsure or messy (literally and emotionally). Just remember: your baby is learning every time they sit down to eat, even if they only play with the food.
We’re here for the journey. For more tips, gentle guidance, and real-life mealtime moments, follow us at @looma.collective 💛
