What Food for Babies Is Safe to Eat?

Though babies are resilient, they are also extremely vulnerable, especially regarding what they eat.

However, finding accurate online resources for what to feed babies when introducing solid foods can be overwhelming, especially for new parents.

Worry not! We’re here to help.

With assistance from Dr. Hughes, M.D., our in-house medical reviewer who is also a pediatrician, we’ll break down the safe foods for babies to eat and those that should be avoided.

Foods That Are Safe for Babies

In our article on “Healthy Eating for Children by Age Group,” you’ll find our complete guide on what to feed your child from birth to year 18.

In that guide, you’ll find that you don’t need to worry too much about baby food until they reach about six months. Until then, the World Health Organization (WHO) has recommended that babies should subsist on breast milk or formula as their main source of nutrition.₁

It’s recommended that you start feeding your baby solid foods once they show signs that they can hold their heads up, sit up with minimal support, show interest in or reach for food, and push food to the back of the mouth and swallow. This typically occurs around month 6.

If this is your baby, how exciting! It’s time to introduce them to new foods. Here are the following food groups that are safe to introduce and feed babies (6-24 months):

Fruits and Vegetables

This is one of the most important food groups to begin feeding babies. Fruits and vegetables contain tons of beneficial nutrients, including vitamins, minerals, antioxidants, and fiber, which support healthy growth and development.

Some of the best fruits to get them to try are apples, pears, bananas, and peaches which can easily be cooked and pureed for safe eating.

The same goes for vegetables like carrots, sweet potatoes, avocados, and peas. Again, they should be cooked, cooled, and pureed before feeding to your baby.

Start with small pieces and gummable textures like banana, avocado, melon, and peaches. And, of course, only given known your child’s gumming and chewing abilities. As you closely watch them, you will start to see what size and consistency they can safely enjoy and their amazing motor skills (including throwing things on the floor).

Grains and Cereals

Whole grains and iron-fortified baby cereals are also vital for your baby when transitioning to solids.

Whole grains contain healthy carbohydrates that give energy, which babies need in spades for their growing brains and bodies.

They also contain fiber, which helps digestion, and other essential vitamins and nutrients such as iron, zinc, and B vitamins.

Begin feeding your child foods like rice, oatmeal, barley, small amounts of whole grains, cereals, and bread. Be sure that the grains are soaked thoroughly and pureed if needed.

Proteins

Proteins are another food group essential for your baby’s growth and development, as they provide the building blocks for muscles, organs, and other tissues.

Start with pureed meats like chicken, turkey, and beef. These meats are rich in iron and zinc, essential nutrients for brain development and growth. For younger children, these meats should be cooked thoroughly and pureed to a smooth consistency for easy swallowing.

Cooked and pureed beans and lentils are also excellent plant-based protein options. They are rich in protein, fiber, vitamins, and minerals. Beans and lentils should be cooked until soft and then pureed to a smooth texture (sensing a trend here?).

As your baby’s chewing and swallowing skills improve, offer finger foods to encourage self-feeding and teach them to pick up food and bring it to their mouths. This will help them explore size, texture, smell, color, and chewability of different foods. Although messy, these steps are essential for babies to learn a love of food in a healthy, innate way. 

Dairy

Dairy products are a great source of calcium and vitamin D, which are crucial for developing strong bones and teeth.

Start with small amounts of plain or Greek yogurt, which is lower in lactose, making it easier for babies to digest compared to whole cow’s milk. Yogurt also contains probiotics that support a healthy digestive system.

Cheese is another excellent dairy option once babies are a bit older and can chew and swallow. Make sure to choose soft pasteurized cheese to avoid the risk of harmful bacteria. Cheese can be cut into small, manageable pieces or shredded for easier eating.

As with other food groups, gradually increase the variety and texture of dairy products as your baby grows and develops better eating skills.

Foods That Are Not Safe for Babies

Most of the time, your baby can probably eat anything you eat as long as it’s easy for them to chew and swallow.

However, you should be aware of some obvious and not-so-obvious exceptions to that rule:

• Honey: Honey should be avoided in babies under 1 year old due to the risk of botulism, a serious illness affecting the nervous system.
• Cow’s Milk: Using cow milk as a substitute for breast milk or formula should be avoided until the baby is over 1 year old. Cow’s milk lacks the full nutritional profile provided by breast milk or formula and can cause deficiencies that result in anemia). However, dairy in pasteurized cheese/yogurt products is safe and a great source of nutrients.
• Choking Hazards: This includes whole grapes, cherry tomatoes, hot dogs, large chunks of food, nuts, popcorn, and hard candies. Sticky spreads such as peanut butter should also be avoided since they can be difficult to swallow.
• Highly Allergenic Foods: Monitor the introduction of all new foods, especially peanuts, tree nuts, eggs, soy (including fortified soy beverages), dairy, shellfish, and fish. If you introduce potentially allergenic foods to your child, do so with no other ingredients so you can be sure of the source of the allergy. Recent research² suggests introducing babies to allergenic foods after 4 months of age to decrease the risk of developing food allergies. Discuss any concerns with your pediatrician, especially if your baby is at high risk for food allergies.
• Unpasteurized Foods: Raw milk, certain cheeses, and juices pose a risk of harmful bacteria and should be avoided.
• Added Sugars and Salt: Avoid foods with high sugar and salt content to encourage good eating habits for your baby and prevent overloading developing kidneys.

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