When my daughter was about four months old, I started doing what most new moms do:
spiraling down a rabbit hole of conflicting advice at midnight, wondering if I was already
behind, already doing something wrong.
Spoiler: I wasn’t. And neither are you.

Starting solids is one of the most exciting milestones of the first year. With some clear
guidance, it can be joyful and stress free. Here are the general guidelines I followed. As
always, there’s room for imperfection, learning, and giggles along the way.

1. The readiness signs matter more than the age
   Every baby reaches readiness for solids in their own time, and following their
   developmental signs is a much more reliable guide than the calendar.

   There are three core signs to look for. First, sitting upright with minimal support, enough trunk stability to maintain a safe feeding position. Second, steady head and neck control, because a baby who can’t hold their head up can’t safely participate in feeding. Third, the disappearance of the tongue-thrust reflex, the automatic response that pushes anything touching the lips back out. Waiting until all three are present also naturally gives the gut the time it needs to mature, which is one of the reasons this window matters.

   When the three core signs are clearly present, you can start, even if it’s a little before or after the 6-month mark.

2. You don’t have to choose between purées and baby-led weaning
   The internet will make this feel like a very serious, rigid decision. It isn’t. There is no
   single right method, only the one that fits your baby and your family. Baby-led weaning has wonderful benefits, but purées are a completely valid way to introduce nutrient-dense foods, and a mixed approach, soft finger foods alongside purées, spoons alongside hands, works beautifully for most families.

   Whatever method you land on, the goal is the same: a baby who’s exploring food with
   curiosity, learning to read their own hunger and fullness, and building a relationship with eating that starts with trust, not pressure.

3. Iron is the nutrient that matters most first
   By around 6 months, your baby’s iron stores from birth start to deplete. That’s a big
   reason why starting solids around that time is beneficial for your baby’s health.

   This doesn’t have to be complicated. Slow cooked brisket, pan-fried liver strips for BLW, or any meat in purées. Lead with iron-rich foods, and when possible, pair them with a vitamin C source (sweet potato, tomato, citrus) to help with absorption.

4. Allergen introduction is more straightforward than it sounds
   This is the part that scared me most. Current research supports introducing the top
   allergens (especially peanut & egg) early and often, shortly after starting solids. Early,
   repeated exposure is associated with lower rates of allergy development later on.

   The key is introducing one new allergen at a time in small amounts paired with non-
   allergenic foods, waiting a couple of days before introducing another, and doing it earlier in the day so you can watch for any reaction. Having a plan going in makes it feel far less daunting than the internet suggests.

5. You’re feeding the whole family, not running a separate kitchen
   One of the most relieving things I share with every client: you don’t have to cook
   separate meals for your baby.

   Studies consistently show that babies who eat the same foods as their family develop
   healthier eating habits over time than those fed a separate “children’s menu.” Babies are wired to watch and imitate the people around them, which means a family table is one of the most powerful nutrition environments you can offer.

   Whether doing BLW, purées, or a combination, you can repurpose your meals into your baby’s meals too.

When you pull up a chair and just let it happen, this milestone shifts from a daunting
task to a beautiful daily ritual. The mess is just part of the magic, and watching their
curiosity grow with every bite is one of the greatest privileges of the first year. You are
exactly the guide your baby needs.

If you’re looking for a clear, personalized starting point, that’s exactly what my
Welcome to the Table session is built for. One conversation, a plan that fits your family,
and a toolkit to back you up. [Book your session here →]

Chloe is a Certified Nutrition Consultant specializing in maternal and infant nutrition.
The information in this post is educational and does not constitute medical advice.
Always consult your pediatrician with questions about your baby’s specific health
needs.