Babies can eat various foods through baby-led weaning (BLW), starting from around 6 months of age. Some of these foods include avocado, eggs, oats, and sweet potatoes.

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Babies may be spoon-fed infant purees or fed via the baby-led weaning (BLW) method. BLW involvesTrusted Source infants feeding themselves small pieces of soft foods they can pick up independently.

BLW may:

It is important to note that minimal studies have tracked the long-term eating behaviors of BLW babies, and more robust, long-term research is needed to come to a definitive conclusion.

However, if you are still interested in using the BLW approach for your child, the following are some foods that you may wish to incorporate into their diet.

Before you start BLW

It is important to talk with your baby’s doctor before you start baby-led weaning. They will be able to advise you on whether or not it is appropriate for your child.

Your baby needs to be developmentally ready for BLW, which means being able to eat solids without choking. Signs of readiness include:

  • the absence of a tongue thrust (a baby’s natural reflex of pushing out foods with their tongues)
  • grasping items with more hand control and bringing them to the mouth

Babies should also be able to sit up unsupported and demonstrate an interest in the foods you eat.

Avocados include important nutrients for your baby’s development, such asTrusted Source:

  • vitamin A
  • vitamin C
  • iron
  • phosphorus
  • calcium
  • potassium

In a 2019 study in infants and young children, those with high fiber intakes also had greater intakes of key nutrients, including iron, folate, and vitamin B6.

It is especially important to offer your baby iron-rich foods, as iron is important for their growth, and BLW may increase the risk of deficiency in this nutrient. However, research is mixed.

Other iron sources includeTrusted Source:

  • lentils
  • spinach
  • fortified breakfast cereals

Preparing avocado

  • 6–8-month-olds: Cut a ripe avocado into slices about the width of an adult finger for easy gripping.
  • 9–12-month-olds: Cut a ripe avocado into small cubes or chunks.

Yogurt is a cultured dairy product, meaning that it contains healthy probiotic bacteria cultures such as Lactobacillus.

Probiotics play a prominent role in digestive health. A 2019 review of studies found that eating yogurt was associated with reduced diarrhea duration.

For example, in a 2019 studyTrusted Source of 82,485 Japanese infants, researchers found that eating was associated with a reduction in:

  • infectious diarrhea
  • atopic dermatitis (eczema)
  • food sensitivity

It’s important to note that the studies reviewed were older. New short- and long-term studies are needed to better assess the effect of yogurt consumption.

Whole milk yogurt comes in various flavors that might be sweetened with added sugars. The Dietary Guidelines for Americans 2020–2025Trusted Source recommend that children under age 2 avoid added sugars. When possible, try to purchase yogurt without any added sugar or with little added sugar.

Eggs contain nutrients such asTrusted Source:

  • protein
  • vitamin D
  • vitamin A
  • choline

Eggs are one of the top sources of dietary choline, which is essential for the development of babies’ brains and eyes. On the other hand, not getting enough choline is associated with visual and neurocognitive deficits.

Preparing eggs

You should only offer fully cooked eggs to babies. Undercooked eggs are more likelyTrusted Source to contain Salmonella, which babies are at greater risk of.

You can tell that an egg is hard-boiled and safe for your baby if it’s cooked until both the yellow and white parts of the egg are firm.

  • 6–8-month-olds: Bring water to a boil and hard-boil eggs for 15 minutes. Cut the egg into quarters or strips.
  • 9–12-month-olds: Bring water to a boil and hard-boil eggs for 15 minutes. Dice the egg. You can also scramble an egg and cut it into small pieces.

Carrots offer babies vitamin A, which is essential for supporting the immune system. Children who do not obtain enough vitamin A may be more susceptible to infections, specifically infections of the airway.

Lutein is a carotenoid found in carrots. It supports your vision and may contribute to brain growth in children.

Preparing carrots

  • 6–8-month-olds: Peel and cut carrots into sticks about the width of an adult finger. Steam or boil the carrot sticks until soft.
  • 9–12-month-olds: Peel and chop carrots. Steam or boil until soft.

One slice (84 g) of tofu offers 10%Trusted Source of your baby’s Daily Value of calcium. Calcium helps to develop and maintainTrusted Source healthy bones.

Preparing tofu

  • 6–8-month-olds: Follow package instructions to squeeze out excess water. Cut into wide sticks your baby can grip. Warm the sticks by placing them in the microwave for 10 seconds, or lightly pan-fry to make them lightly crisp for gripping.
  • 9–12-month-olds: Follow package instructions to squeeze out excess water. Cut into bite-size cubes your baby can pick up. Warm the cubes by placing them in the microwave for 10 seconds, or lightly pan-fry them.

MeatTrusted Source and fishTrusted Source offer essential nutrients for growth and development, including:

  • iron
  • vitamin A
  • vitamin B6
  • vitamin B12
  • zinc

A 2020 study found that zinc can positively affect growth in infants, as well as preterm or low birth weight babies.

Meat and fish are primary sources of zinc. If your family follows a vegetarian diet, other sources of zinc for older babies can includeTrusted Source:

  • oatmeal
  • ground chia seeds
  • brown rice

Preparing meat and fish

  • 6–8-month-olds: Offer fully cooked, soft, finely shredded chicken, turkey, beef, salmon, or pork.
  • 9–12-month-olds: Offer fully cooked shredded or ground meat or small pieces of salmon.

Fish should be checked to remove bones. Some bones can be small, so check thoroughly.

Babies fed BLW-style can eat applesTrusted Source to help meet their needs for vitamin C.

Vitamin C-rich foods can help babies’ bodies absorb iron from foods. Further, if infants don’t get enough vitamin C in their diets, they’re at risk of connective tissue problems from a condition called scurvy.

Preparing apples

  • 6–8-month-olds: Peel, cut into wedges, and cook apples until soft. Sprinkle with a pinch of cinnamon.
  • 9–12-month-olds: Offer your older baby peeled, shredded raw apples.

Sweet potatoes contain fiberTrusted Source, a necessary nutrient for healthy digestion. Getting enough fiber can also contribute to higher bone mineral density in children.

Preparing sweet potatoes

  • 6–8-month-olds: Cook a whole sweet potato. Peel and cut into strips the width of an adult finger.
  • 9–12-month-olds: Cook a whole sweet potato. Peel and cut into small chunks your baby can pick up.

Oats are rich in nutrients such as:

  • fiber
  • protein
  • copper
  • selenium
  • zinc

They can support your baby’s immune system. The fiber in oats may also help with constipation.

How to prepare oats

  • 6–8-month-olds: Use breast milk or iron-fortified formula to make baby oatmeal. To serve oats cold, blend or grind them and mix with unsweetened yogurt or applesauce.
  • 9–12-month-olds: Make homemade oat muffins and cut into bite-size pieces.

The American Academy of Pediatrics (AAP) encourages offering potential allergen foods early, such as peanuts and eggs.

Introducing these foods early on and giving them to your child frequently may help prevent your child from developing an allergy later on.

Introduce potential allergen foods one at a time. This way, if your child does have an allergic reaction, you can more easily pinpoint the food that may have caused it.

Nut butters like peanut, almond, and cashew butter are rich in protein. Babies must get adequate protein in their diets to support their growth.

Make sure to choose a natural nut butter to avoid hydrogenated oils and added sugars.

Monitor your baby for potential food allergy symptoms, such as:

  • wheezing
  • hives
  • nausea
  • vomiting
  • diarrhea

If you suspect your infant may have a food allergy, seek medical help immediately.

Preparing nut butter

  • 6–8-month-olds: Mix a small amount of natural creamy nut butter into yogurt or oatmeal.
  • 9–12-month-olds: Spread a thin layer of creamy nut butter onto a piece of toast or a cracker.

To reduce the risk of choking, avoid using solid nuts and crunchy nut butter.

It is important to give your baby liquids to ensure they are hydrated.

Breast milk remains the best source of nutrition for babies. If breast milk is unavailable, iron-fortified formula is the best alternative nutrition source to ensure healthy growth and development.

Babies need breast milk or formula from birth to around 12 months of age.

In addition, according to the AAP, babies who are at least 6 months old can safely drink 4–8 ounces of plain water daily.

Some foods are unsafe for babies and should be avoided to reduce health risks.

Unsafe foods that can cause severe illness

  • Honey. You shouldn’t give honey to babies under 12 months of age, as this can put them at risk of botulism.
  • Undercooked eggs. Undercooked eggs are more likelyTrusted Source to contain Salmonella, which babies are at greater risk of.
  • Unpasteurized dairy products and luncheon meats. These products can containTrusted Source Listeria, which babies are at greater risk of.
  • Fish high in mercury. Eating too much fish high in mercury, such as swordfish, can negatively impact the development of your baby’s nervous system. Instead, opt for fish like tuna, salmon, and trout. Ensure you remove all bones for safety.
  • Cow’s milk. You should avoid giving your baby cow’s milk before 12 months of ageTrusted Source. This is because it does not have the right amount of nutrients that your baby needs.
  • Low-fat products. Babies need more fatTrusted Source in their diets than adults to support proper development.
  • Sugary and salty foods. These foods are typically low in nutrients, and your baby does not need more of them.

Foods that can lead to choking

To reduce the risk of choking, avoid offering these foods to your baby:

  • Sticky foods: marshmallows, gummies, candy, large amounts of thick nut butter
  • Round or coin-shaped foods: grapes, cherry tomatoes, hot dogs, hard candy
  • Raw foods: broccoli or cauliflower stems, carrots, raw apple — unless shredded for older infants
  • Hard-to-chew foods: popcorn, hard-crusted bread, whole nuts

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Foods such as avocados, yogurt, tofu, eggs, carrots, meat and fish, apples, sweet potatoes, and oats can give your baby nutrients to support their rapid growth and development.

Your baby’s age and stage of development will determine how you prepare these foods. Generally, opt for well-cooked foods rather than raw.

Because babies are at risk for food poisoning and choking, remain aware and informed of the foods and liquids to avoid in infancy, including honey, round foods, and hard-to-chew foods.