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First Foods Ideas and a Sample Day for Babies Aged 6 to 12 Months

Practical meal ideas, textures and a sample day for babies moving from milk to family foods.

Before you use this guide: This is general educational information, not an individual medical assessment. We do not identify a clinician reviewer on this page, so please confirm personal health decisions with your doctor, midwife or paediatrician.

From around six months, your baby can begin to explore food alongside breast milk or formula. Milk remains their main source of nutrition until about 12 months. Food at this stage is about learning, tasting and building skills.

How to build up

• Around 6 months: start with one small meal a day and a few spoonfuls or finger foods. Choose soft textures.
• Around 7 to 9 months: move to two and then three small meals a day, with mashed, lumpy and soft finger foods.
• Around 9 to 12 months: three meals and one or two small snacks, chopped family foods and more variety.

Good foods to offer

• Iron-rich foods: well-cooked meat, fish, eggs, lentils, beans, tofu and iron-fortified cereal
• Vegetables: carrot, sweet potato, broccoli, peas, squash, spinach, cooked until soft
• Fruit: banana, avocado, ripe pear, peach, mango, cooked apple
• Starchy foods: rice, pasta, oats, bread, potato
• Dairy: plain whole-milk yoghurt and cheese. Cow's milk is not recommended as a main drink before 12 months, but can be used in cooking.

A sample day at about 8 to 9 months

• Breakfast: porridge with mashed fruit, plus a milk feed
• Lunch: lentil dal with soft rice and cooked vegetables, followed by yoghurt
• Snack: soft fruit pieces or a toast finger with avocado
• Dinner: flaked fish or soft chicken with mashed sweet potato and peas
• Milk feeds: breast milk or formula through the day, and before bed

Foods to avoid or prepare safely

• Honey, before 1 year old
• Whole nuts, popcorn and hard, raw pieces of apple or carrot. Grate or cook these.
• Whole grapes, cherry tomatoes and similar round foods. Cut them lengthways into quarters.
• Added salt and sugar, and salty foods such as processed meats
• Fish high in mercury, such as shark, swordfish and marlin
• Unpasteurised cheese and raw or runny eggs, unless your local guidance says they are safe

Mealtime tips

• Seat your baby upright and stay with them while they eat.
• Gagging is common and part of learning. Choking is quiet and serious, so learn first aid for babies.
• Offer water in an open cup or a free-flow cup with meals, in small sips. Avoid juice.
• Let your baby feed themselves, and do not force food. It can take 10 or more tries before a baby accepts a new food.
• Expect mess. It is part of learning.

Introduce common allergens such as egg, peanut and fish as your doctor or health service advises. Ask your doctor or health visitor about supplements such as vitamin D, which are often recommended.

This content is for general information only and is not medical advice. Every pregnancy and every baby is different. Always talk to your doctor, midwife or paediatrician about your own situation, and seek urgent care if you are worried.