Top 10 Foods to Introduce to Your 6-month-old from a Pediatric Dietitian

Caroline Weeks, PA-C, MPAS, RDN

This blog was written in paid partnership with Dr. Brown's.

So, you've finally reached the milestone where your baby is ready to begin their solid food journey – congratulations! Get ready for moments shared in the kitchen that bring excitement, smiles and occasional joyful messes. This is the time when your little one gets to explore new flavors, textures and maybe even a favorite family recipe or two.

As your baby continues to grow and their nutritional needs evolve, starting them with the right balance of foods can lay the foundation for a healthy future. That being said, with all the information circulating online, combined with the numerous food choices available in the grocery store aisles, it can be overwhelming to know where to begin. Use the following paragraphs as a helpful guide to blaze the trail ahead, knowing that the more variety you expose your child to from the beginning, the better.

Turkey: Your baby's iron requirements increase tenfold by the time they reach 6 months of age, so this is a key reason why finding iron-rich foods is so important. One of the most iron-rich meats, including turkey on your baby’s high chair ensures key nutritional gaps are met. When cooking, make sure you are able to get the lean meat tender and soft. You can serve in large strips for baby to gum and gnaw, or as a puree.

• Meal idea: Pureed turkey and sweet potato mash

Mango: A tropical fruit that is packed with vitamin C and is pure fun at the high chair! One of the easiest ways to serve this food is to cut a mango so the pit remains with a layer of juicy fruit around. Hand the entire pit to your baby to gum and drink the sweet juices. The view will be one to save in the scrapbook for sure!

• Meal idea: Mango sticky rice made with coconut milk

Avocado: Easy to mash and mix with other foods to add a nutritional boost, this food is ideal for babies first learning how to eat. Avocados provide an excellent source of monounsaturated fat which is important for baby's brain development and even boast a source of fiber to keep your baby's bowel movements smooth.

• Meal idea: Fruity Avocado Mash
Take ¼ avocado with ¼ banana and mash together. For added texture, consider adding a tablespoon of cooked quinoa.

Peanuts: Did you know that recent research has shown that if top food allergens like peanuts are introduced as early as 6 months that the risk of baby developing an allergy later in life is decreased? Babies at higher risk of developing a peanut allergy, including those with severe eczema or a concomitant egg allergy, should be introduced even earlier to peanuts (as early as 4 months!) Peanuts can be a tricky food to introduce safely to baby because serving a dollop of peanut butter alone is considered a choking hazard and will stick to the roof of baby's mouth. Instead serve it mixed into another food like fruit puree or infant cereal.

• Meal idea: Open face PB sticks
Spread a very thin layer of peanut butter on a strip of toasted whole wheat bread (a brand without seeds)

Oatmeal: One of the most nutritious bangs for your buck, oatmeal, should be a regular staple in your baby's diet. Like meat, oatmeal is another source of iron for growing babies as most products are fortified on the shelf. Always be mindful to look at nutrition labels to find the product that offers the most iron per serving.

• Meal idea: Mini pancakes made with oatmeal flour

Yogurt: Greek yogurt in particular is a good source of protein and fat for growing brains. Though this food can be messy, try serving a dollop on a loaded spoon of an age-appropriate size. Opportunities which allow baby to promote self-feeding can help foster independence.

• Meal idea: Greek yogurt with homemade raspberry "jam"
This jam can be made by cooking down berries on the stove top for about 20 minutes or so. While babies really don't need added sugar, you could opt to add a teaspoon of maple syrup. Be mindful to avoid honey before the age of one.

Berries: Don't worry, introducing fruit as a first food won't "spoil the baby" or get them hooked on sweet flavors. Fruit should be consumed as part of a balanced diet and berries offer a source of fiber to help keep baby's gut microbiome diversified. Try adding these to yogurt or serving as a thick pureed side dish on your baby's plate.

• Meal idea: Blended berries frozen into popsicle molds, great for a teething baby

Eggs: A classic kitchen staple, eggs are important to introduce to your baby not only because they are rich and protein and choline, a nutrient important for brain growth, but they are also a common allergen. Like peanuts, eggs fall under the category of top nine allergens, and it is important to continue to expose your baby to these often to prevent the allergy later in life. Eggs can be baked into soft breads, served scrambled or mixed into a veggie hash. Depending on how they are served, they can be easy or difficult for baby to eat so try to form the egg scramble into little strips to allow for easier grip.

• Meal idea: Classic scrambled egg with sprinkle of cheese

Chickpeas: Also known as garbanzo beans, chickpeas are a legume rich in essential nutrients like protein, fiber, iron and folate, all of which baby needs for growth and development. They have a mild flavor and soft texture when mashed or pureed into hummus, making it easy for baby to enjoy.

• Meal ideas: Try serving plain hummus loaded on a spoon or serve "veggie fingers."
Pour 1 cup garbanzo beans, 1 cup mixture of diced cauliflower and broccoli, ¼ cup cooked quinoa, ¼ cup flour, 1 egg, and 1 tablespoon olive oil into a blender or food processor. Blend until soft. Season with garlic powder, cumin, and paprika to taste. Form mixture into "fingers" about 2-3 inches long and 1 inch wide. Bake in the oven at 350 degrees for about 20 minutes, flipping at the 10-minute mark.

Spinach: Popeye was onto something carrying around a can of spinach in his back pocket. This dark, leafy green is fairly inexpensive, versatile and readily found at the store. While your little bunny isn’t ready to munch on raw salad greens quite yet, babies can eat this ingredient when cooked. To not lose greater than 50 percent of its valuable nutrient profile, the best cooking method is to sauté in olive oil with garlic and a squeeze of lemon to aid the body’s absorption of natural iron found in the leaf.

• Meal idea: Veggie lasagna layered with soft cooked vegetables, tomato sauce, spinach, and ricotta cheese

Disclaimer: The information provided on this blog is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.