The Ultimate Baby Food List: What’s Safe (and What’s Not)

Starting Solids? Let’s Clear the Confusion

The moment your baby starts solids (usually around 6 months), grocery shopping suddenly feels like a test. Which foods are okay? Which are choking hazards? Which should you wait on? With so much advice out there—and well-meaning grandparents insisting on old traditions—it’s easy to feel overwhelmed. Here’s a science-backed, parent-friendly guide to help you feel confident about what’s on the highchair tray.

Safe First Foods (6+ Months)

• Iron-rich foods: Fortified baby cereals, pureed meats, beans, and lentils. Babies need extra iron starting around 6 months.

• Soft fruits and veggies: Avocado, banana, steamed sweet potatoes, mashed peas, pears, and applesauce.

• Yogurt and cheese: Full-fat plain yogurt, soft cheeses (avoid unpasteurized varieties).

• Eggs: Fully cooked scrambled or mashed eggs are safe and may reduce allergy risk when introduced early.

• Peanut butter & nuts (modified): Smooth peanut butter thinned with water or breastmilk. Avoid chunks of nuts until age 4.

• Fish: Flaked, cooked salmon or other low-mercury fish. Omega-3s are great for brain development.

Foods to Avoid in the First Year

• Honey: Risk of infant botulism—wait until after age 1.

• Cow’s milk as a drink: Okay in small amounts in cooking, but not as a main drink until after 12 months (breastmilk or formula should remain primary).

• Choking hazards: Whole grapes, hot dogs, popcorn, raw carrots, whole nuts. Always cut food into small, soft pieces.

• Sugary or salty foods: Babies don’t need added sugar or excess salt—skip juice, candy, and salty snacks.

• High-mercury fish: Shark, swordfish, king mackerel, and tilefish. Stick to safer options like salmon or cod.

Common Allergenic Foods (Safe with Care)

The latest research shows introducing allergenic foods early (around 6 months) may actually reduce allergy risk. Safe options include:

• Peanuts: Smooth peanut butter mixed into puree.

• Eggs: Well-cooked scrambled or mashed.

• Dairy: Yogurt, cheese.

• Wheat: Soft, cooked pasta, small bread pieces.

• Fish & shellfish: Cooked and flaked, once other solids are established.

Introduce one allergen at a time, during the day, so you can monitor for reactions.

Pro Tips for Safe Feeding

• Texture test: If you can mash it easily between your fingers, it’s usually safe.

• One new food at a time: Helps identify allergies or sensitivities.

• Always supervise meals: Babies should sit upright in a highchair.

• Expect mess. Exploration is part of learning—let them squish, smear, and taste.

Clinician’s Note

As a pediatrician and parent, I know this stage is equal parts exciting and nerve-wracking. Remember: the goal isn’t a perfect menu—it’s exposure, practice, and enjoyment. By the time your baby turns one, they’ll be eating a colorful variety of family foods.

Key Takeaways

• Start with iron-rich foods, soft fruits, and veggies.

• Avoid honey, cow’s milk as a drink, choking hazards, and high-mercury fish in the first year.

• Introduce allergens early, one at a time, to reduce risk.

• Keep textures soft, portions small, and mealtimes supervised.

Final word: Feeding your baby should be safe, simple, and joyful. Stick to the basics, trust your instincts, and watch your baby discover a whole new world of flavors.