SmartStart Food Guide
Start Solids with Confidence
Your complete guide to baby-led weaning and food introduction. 50+ first foods with preparation tips, allergen guidance, and an age-based food checker — all evidence-based.
Is Your Baby Ready for Solids?
Most babies are ready around 6 months. Look for these signs before starting.
Sitting Upright
Can sit up with minimal support and hold their head steady
Showing Interest
Watches you eat, reaches for food, opens mouth when food is offered
Hand Coordination
Can pick up objects and bring them to their mouth
Tongue Reflex Gone
No longer pushes food out of mouth with tongue (tongue-thrust reflex has faded)
Food Database
Browse 50+ first foods with detailed preparation tips, nutritional info, and allergen warnings. Filter by category, age group, or allergen status.
Explore foods→🔍Food Checker
Enter your baby's age and instantly see which foods are safe to introduce now, coming soon, or need to wait.
Check foods→Safety First
Always supervise your baby during meals — never leave them alone while eating
Introduce one new food at a time, wait 2-3 days to watch for reactions
Cut round foods (grapes, cherry tomatoes, hot dogs) lengthwise, never into rounds
Avoid honey before 12 months (risk of botulism)
No added salt or sugar before 12 months
Gagging is normal and different from choking — learn infant CPR before starting
Introduce common allergens early (from 6 months) — delayed introduction may increase allergy risk
Always cook hard foods (carrots, apples) until soft enough to squish between your fingers
Key Takeaways
- Most babies are ready for solids around 6 months — look for signs of readiness, not just age.
- Iron-rich foods (meat, fortified cereals, lentils) should be among the first foods introduced.
- Early allergen introduction (from 6 months) may reduce allergy risk — do not delay common allergens.
- Baby-led weaning and purees are both safe approaches — many families use a combination.
- Gagging is a normal protective reflex and different from choking — learn infant CPR before starting solids.
Frequently Asked Questions
When should I start introducing solids to my baby?
Most health organizations (WHO, AAP, NHS) recommend starting solids around 6 months of age. Some babies may be ready between 4-6 months. Look for signs of readiness: sitting with support, good head control, interest in food, and loss of the tongue-thrust reflex. Always consult your pediatrician before starting.
What is baby-led weaning (BLW)?
Baby-led weaning is an approach where babies self-feed with finger foods from the start of solids, skipping purees. Babies are offered appropriately sized pieces of soft food and control what and how much they eat. Research shows BLW may promote healthier eating habits and reduce pickiness.
What are the best first foods for babies?
Great first foods include iron-rich options (beef, iron-fortified cereals), soft fruits (avocado, banana), cooked vegetables (sweet potato, broccoli), and allergen-containing foods (thinned peanut butter, well-cooked egg). Start with one new food every 2-3 days.
Should I introduce allergens early?
Yes — current AAP guidelines recommend introducing common allergens (peanut, egg, milk, wheat, soy, fish, shellfish, tree nuts, sesame) early, around 4-6 months. The LEAP study showed that early peanut introduction reduced peanut allergy risk by up to 86%. Introduce one allergen at a time.
What is the difference between gagging and choking?
Gagging is a normal safety reflex — baby may cough, sputter, or make retching sounds but can still breathe and make noise. Choking is silent — baby cannot breathe, cry, or make sounds, and may turn blue. Gagging is common and expected when starting solids. Learn infant CPR before beginning.