Top 12 Foods to Start Baby-Led Weaning for Optimal Nutrition
You've likely heard about baby-led weaning—BLW for short—from friends, social media, or your own research out of curiosity. The BLW movement has been gaining traction over the past decade, but when most people think of baby's first foods, jarred purees, rice cereal, and "here comes the airplane!" spoons still come to mind. It’s probably much less common to envision a 6-month-old baby biting the head off a whole sardine. But that's exactly what BLW promotes.
But what exactly do you need your 6-month old brand new eater that is safe and nutritious???
Read on to find out!
Let’s dive into what BLW is, a brief overview of the benefits and challenges of this feeding method, and top 12 nutrient-dense foods to try out when starting your little one's solids journey.
Keep scrolling to see why these foods are the best to start with and how to prepare for your baby to enjoy safely!!
What is Baby-Led Weaning?
photo credit: Derek Owens
First, let's clarify what BLW is. The term was coined by British nurse Gill Rapley when she noticed that babies as young as 6 months old are capable of feeding themselves, contrary to popular belief at the time.
Baby-led weaning is a way of starting solids that prioritizes finger foods from the very start. With BLW, finger foods of varying textures and flavors are offered to the baby as soon as they are ready to start solids, and the baby feeds themselves. Think whole strawberries, broccoli florets, and slices of avocado instead of these foods in their pureed form.
That said, don't think purees and porridge-like consistency foods don't have a place in BLW—they definitely do! Thinner, more fluid consistency foods are a staple of adult diets too—think creamy lentils, smoothies, and a warm bowl of homemade stew. The key with BLW is to let your child take the lead. Pre-load the spoon and let them feed themselves, even with puree-like consistency.
Why is BLW a good option?
Babies have an innate wisdom. Just as they're born with the ability to suck and drink milk without any teaching, they are also born with the ability to chew. Anyone who has had their finger stuck in a gummy nibble by a 3 month old knows that even without teeth, babies gums are strong and they have the ability to chew and mash solid-textured foods. Studies reveal that there is a critical window before 9 months for oral-motor development in children, which is supported by exposure to a variety of textures and opportunities to learn to chew. Missing this window can lead to more pronounced food aversions later in life.
That’s why starting solids with baby-led weaning, whether on its own or combined with purees, can be beneficial in reducing picky eating down the line—babies are exposed to many more textures and distinct flavors than purees alone would provide.
Related: Best ways to minimize the chance of picky eating later.
Some other benefits of BLW include:
Improved manual dexterity and oral development
Increased likelihood of developing an adventurous palate
Easier adaptation to family meals
Fosters a sense of independence, confidence, and trust
Is My Child Going to Get Adequate Nutrition?
One thing to consider with BLW is energy and nutrient intake, especially iron. Studies comparing BLW and conventional weaning practices of spoon-feeding purees (CW) generally show that energy intake for BLW is similar to CW. This is either due to comparable food intake levels between the two methods or higher milk intake to balance the initially lower energy intake from solids with BLW.
One of the studies even found that many conventionally-weaned babies consumed energy levels from food exceeding those recommended by the World Health Organization.
Regarding nutrient status, studies have shown mixed results. Some studies show similar levels of vitamin and mineral intake for BLW compared to CW, while others found lower intake of nutrients like zinc and iron initially. However, these differences in nutritional intake tend to resolve by 9-12 months and have not been shown to impact infant health. In fact, the most recent study investigating this, which used a more reliable method of weighed food intake, found no significant nutritional differences between the two methods, with infants practicing BLW showing slightly higher growth curve trajectories.
Iron content is especially important to consider. Many baby foods and rice-based cereals are fortified with iron because baby's iron stores from birth and mother's milk start to diminish around 6 months, right around the time when babies begin showing interest in complementary foods. However, you don’t need to rely on artificially fortified foods. Just be mindful of offering iron- and nutrient-rich foods to ensure your child gets adequate iron, zinc, and other nutrients. The 12 foods outlined in this article are excellent choices, many of which are great sources of iron.
photo credit: Stephen Andrews
BLW offers numerous benefits, such as minimizing picky eating, supporting proper oral-motor development, and increasing confidence and independence. However, the main takeaway from all this research is that to ensure optimal well-being while implementing BLW, it's important to: A) ensure milk intake doesn’t decrease in the early months—always feed baby their milk a bit before solid foods in the early months—and B) provide nutrient-dense food options for sufficient intake of necessary nutrients, especially iron.
If you offer the 12 foods listed below to your child, you can rest assured they are getting ample opportunities for all the macro- and micronutrients needed to support optimal growth and development.
Concern for Safety?
A common concern among parents and their communities who are apprehensive about BLW is the increased risk of choking. However, when certain safety criteria are met, BLW is just as safe and introduces no more choking risk than spoon-feeding purees.
It’s important to stay calm during mealtimes to create a relaxed environment and foster a positive eating experience for the baby. If you think you might struggle to remain calm during baby’s learning phase (e.g., gagging and coughing), starting with purees might be a good idea until you feel more confident about your baby's eating skills. The 12 foods outlined below can also serve as excellent bases or additions to any puree.
Regardless of which method you start with, it's important to introduce finger foods by 9 months of age to prevent texture aversions, poor chewing and oral-motor development, and picky eating later on.
Top 12 Foods You Can Feed Your Child When Starting BLW
The following list are 12 foods that are absolute nutrient powerhouses to provide a solid foundation for your baby's well-being. While there are tons of nutrient dense superfoods to choose from, these ones were chosen specifically for brand-new eaters abilities from the very start of starting solids. Together these foods provide critical nutrients, tons of prebiotic fiber to feed beneficial gut bacteria, and plenty of variation in flavor and texture to help minimize picky eating and help to develop proper oral-motor function. Let's jump in!
1. Avocado
Avocados are packed with healthy fats, soluble fiber, potassium, copper, vitamin C, B-vitamins, and vitamin E. Slices of avocado can be a bit slippery, so try rolling slices in hemp hearts for better grip. Another option is mashing avocado with hard-boiled egg, making it easier for babies to pick up with their hands.
2. Butternut Squash
This one's loaded with vitamin A, beta carotene, vitamin C, and B vitamins like folate. Cut it into 1/2" wide matchstick shaped pieces the length of baby's hand and roast or steam until fork-tender. It's also high in fiber —perfect for little bellies just starting on solid foods.
3. Peanut Butter
Not only is peanut butter nutrient dense with a great mix of protein, fats and carbohydrates, magnesium and selenium and niacin (B3), but since it is a top allergen, it is also really important to incorporate early to minimize the risk of your child developing an allergy. Mix it with equal parts water until it's whipped for a safer texture, then spread it thinly on pancakes, mix into yogurt, or use it as a dip for fruit.
4. Banana
Bananas are great for magnesium, manganese, potassium, B6, and fiber to keep things moving since things can slow down a bit when starting solids. Just make sure they're ripe because greener ones can be a bit constipating. Balance the natural sugars by pairing them with nut butter, shredded coconut, or hemp hearts.
5. Broccoli
Full of choline, vitamin C, K, folate, and fiber, broccoli is packed with nutrition. The entire floret is easy for babies to grab, and the bigger the better! Also, the slight bitterness from potent phytonutrients actually helps them get used to different flavors early on. Steaming until tender allows for the best texture for baby to munch on.
6. Eggs
Eggs are rich in choline, vitamin D, B12, riboflavin (B2), and protein, making them an incredibly nutritious food option. Note though that it is one of the most common allergens so like all top allergens, be sure to introduce a small amount first and monitor how your baby tolerates it before giving more. Egg omelet strips are the easiest way to introduce egg to a new-feeder.
7. Chia Seeds
I've talked about the benefits of chia before—these tiny seeds boast a powerful roster of nutrients. They are one of the best plant-based sources of calcium not to mention iron, magnesium and zinc. Since they are also full of omega-3 ALA fat, fiber, and protein, your little one can benefit from chia sprinkled into many of their foods. Add chia to yogurt, make a chia pudding, or grind it to coat avocado or banana in chia powder and help with the grip. They also add a nutrient boost when mixed into healthy baked goods once snacks are on the menu.
8. Lentils
As the best plant-based source of iron and loaded with protein, fiber, B vitamins, manganese, and copper, lentils are an amazing addition to your child's menu. Get my recipe for curry-inspired lentils for the whole family in my BLW recipe guide here. To feed to your baby BLW style, serve on a pre-loaded spoon and allow them to feed themselves.
9. Sardines
Sardines are such a rich source of omega-3 DHA and also pack a bunch of iron, vitamins D and B12. and they are also the perfect shape for little hands to palm and grasp. Opt for bone-in version because that adds a great source of vital calcium (don't worry— the tinning process renders the bones totally edible). Look for salt-free, water-packed versions for baby's first food, or rinse them before serving.
10. Asparagus
You may not guess it, but asparagus actually has a good amount of plant-based iron and zinc, as well as packed with vitamin A, Bs, C and K. It's also loaded with prebiotic fiber, and like other green veggies, the slightly bitter flavor is due to potent phytonutrients. It is so beneficial to introduce babies to these wide array of flavors as early as possible. It's also naturally a convenient shape for baby to grasp. Steam or sauté until tender but not limp, and serve the top half of the entire spear for baby to explore. It's safer to serve the intact spear to brand-new eaters, as opposed to cutting into bite-size pieces, and is also more helpful for developing oral-motor skills because they can hold up to being chewed a bit more than other veggies.
11. Hemp Hearts
Hemp hearts are another tiny seed that packs a mighty punch. They are rich in iron, magnesium, omega-3 ALA and are actually one of the few plant-based complete proteins. Sprinkle them on anything for a nutritional boost.
12. Grass-fed Beef
Beef is a rich source of iron, zinc and vitamin B12, and if you are able to prioritize 100% grass-fed beef, it also contributes to your child's omega-3 fatty acid intake. A study of BLW vs conventional spoon-feeding showed that while neither group met the recommended intake for iron, the BLW consumed significantly less than the spoon‐fed group. This may be because many parents report fear of serving meat and other iron-rich foods to their infants for fear of choking. I'm here to tell you that when prepared properly, they can absolutely handle it. Small pieces of ground beef mixed in with pureed sweet potatoes on a pre-loaded spoon or thin strips of slow-cooked and tender beef are incredibly nutritious and accessible food for babies to feed themselves. If you have a steak or rib bone, feel free to give that to baby to gnaw on too as it can be an excellent way to improve their oral-motor function. Just be sure the bone is in good condition and not able to splinter when chewed (I recommend to avoid chicken bones for this reason).
photo credit: Lucas Favre
This is by no means an exhaustive list, but if you try to incorporate a majority of these foods on a regular basis, you can rest easy knowing you are doing so good providing your child with everything they need to grow and thrive.
You’ve got this!
Baby-led weaning (BLW) offers a unique and beneficial approach to introducing solids to your baby. By allowing your child to self-feed from the start, BLW supports their natural development, enhances their oral-motor skills, and fosters independence and confidence at mealtime. It also exposes them to a wide variety of textures and flavors, which can contribute to a more adventurous palate and reduce picky eating later on.
While there are important considerations regarding nutrient intake, particularly iron, the evidence suggests that BLW can provide a balanced and nutritious diet comparable to conventional spoon-feeding methods. By offering a variety of nutrient-dense foods and ensuring that milk intake remains adequate, you can confidently support your baby’s growth and development.
Safety is a crucial aspect of BLW, and with proper precautions, the risk of choking is manageable and similar to that of spoon-feeding. If you’re starting this journey and feel overwhelmed, remember that a gradual introduction and patience will help both you and your baby adapt smoothly.
Incorporating the top 12 foods outlined—such as avocado, butternut squash, and sardines—can provide a solid nutritional foundation while also engaging your baby’s senses. These foods not only offer essential nutrients but also help develop your baby’s motor skills and eating habits.
Ultimately, BLW is about trusting your baby’s innate abilities and encouraging their exploration of solid foods in a supportive and relaxed environment. Whether you choose to exclusively practice BLW or combine it with other feeding methods, the key is to offer a variety of nutritious options and enjoy the mealtime journey together.
If you are interested in trying out baby-led weaning for your child but are a little overwhelmed thinking about how to safely go about it and would like some extra support by a nutrition consultant certified in baby nutrition, you can book a complimentary 15 minute consult with me here.
I'm rooting for you!
