Best 100 First Foods for Baby & How to Introduce Solids

Baby Bao’s food journey has been one of the most rewarding things for us. Hubby and I are huge foodies (shameless plug for my food blog Kris Craves), so it’s amazing to see our daughter explore different textures and flavors to challenge her palate. When she started to show signs of readiness at 6 months, I did a lot of research on the best finger foods for baby led weaning. Charts and checklists from different moms became really helpful in reaching our goal of 100 first foods before her first birthday, but one thing missing were lists that incorporated Asian foods. That’s why I wanted to publish Baby Bao’s list of her 100 first foods, with tips on how to incorporate your usual diet into your infant’s meals.

How to prepare solids for my baby?

Whether you’re doing baby lead weaning (BLW), purees, or a combo, you can always adapt the list of foods to your comfort level. We did a combo, with purees/mashed foods to start. Then as our daughter became a more advanced eater, we cut foods down to finger strips for easy grasping or pulsed within a food processor until the food could be served via spoon.

The thought process behind BLW is that it makes mealtimes easier, since you can just adapt foods to appropriate serving sizes for your baby. Additionally, it allows your infant to learn at their own pace on how to properly chew and not overstuff themselves. Most mamas are hesitant to try BLW due to potential choking hazards, but there’s a difference between gagging (natural way for them to learn) vs choking. And according to studies, baby led weaning doesn’t increase choking risk. Solid Starts is an amazing app to look up how to prepare different foods for your baby to decrease risk.

rice vermicelli and broccoli cooked in chicken broth and pulsed in food processor for baby
Rice vermicelli and broccoli, cooked in chicken broth

If you decide on a combo approach, this small food processor is so cheap, easy to clean, and simple to use. When we served pho and other soup noodles in the beginning, we just threw vermicelli and beef into the machine – pulsed a little and mixed in some broth right before serving. Easy peasy!

How do I know if my baby has a food allergy?

One of the most important things to bear in mind as you introduce foods is to be cognizant of how many you introduce at once. This helps you figure out what foods your baby is allergic or intolerant to. We were hyper aware of this due to Baby Bao’s cows milk protein allergy, so many first foods are introduced one at a time, especially the top allergens.

Allergies and intolerances can develop at any point and sometimes it can take multiple tries before a reaction appears. That’s because some foods need to build up in your system for enough protein to cause a reaction. The top 12 allergens according to Free to Feed are: cows milk protein (dairy), soy, egg, wheat, corn, legumes, peanuts, beef, oats, rice, tree nuts, and chicken.

Reactions can vary, but common ones are vomiting, rash, eczema, reflux, and diarrhea. With Baby Bao, her reactions were eczema flare ups, reflux, and vomiting – depending on the food.

How much should I be feeding my baby?

It really depends on how old your baby is and your baby’s appetite (disclaimer: I’m not a pediatrician)! The following worked for Baby Bao, but remember that every child is different and typically they’re good at regulating themselves when they’re full. Don’t get discouraged if you miss a meal of solids since your baby wants more milk one day or if your schedule gets busy. Weaning your baby doesn’t have to be super rigid, the goal is just to increase more solid intake and try to get to 3 meals with 2 snacks by their first birthday. Essentially, you’ll want their milk and solid intake amounts to swap – so they have more solids than milk when they turn one.

AgeMeals
6 -8 months6 bottles of milk (5 oz each bottle – up to 30 oz)
1 meal of solids (1/2 – 1 cup)
9 – 10 months6 bottles of milk (5 oz each bottle – up to 30 oz)
2 meals of solids (1/2 – 1 cup each meal)
11 – 12 months3 bottles of milk (6 oz each bottle – up to 24 oz)
3 meals of solids (1/2 – 1 cup each meal)
1 – 2 snacks
baby eating congee
Someone loves congee 😀

100 First Foods List

We started with easy-on-the-stomach foods that were low risk and then built from there. We knew we wanted to introduce a variety to Baby Bao, so I had a list of “must eat” foods before her first birthday. If the food was cooked vastly different or utilized as a whole food vs a notable dish, I did take the liberty to count it as a separate food (e.g. avocado vs avocado toast, rice roll vs dimsum). Below is what we ended up trying with her! Everything bolded were foods from the Asian side of our diet.

  1. Banana
  2. Oatmeal
  3. Avocado
  4. Strawberry
  5. Puffs
  6. White rice
  7. Dragonfruit
  8. Watermelon
  9. Blueberry
  10. Banana & blueberry pancake
  11. Wheat
  12. Canola oil
  13. Oat milk
  14. Sweet potato
  15. Teething wafer
  16. Congee
  17. Chicken broth
  18. Carrot
  19. Chicken
  20. Green beans
  21. Tomatoes
  22. Celery
  23. Broccoli
  24. Avocado toast
  25. Golden kiwi
  26. Apple
  27. Peas
  28. Blackened chicken
  29. Cous cous
  30. Onion
  31. Garlic
  32. Rosemary
  33. Tumeric
  34. Quinoa
  35. Rotisserie chicken
  36. Boiled Eggs
  37. Pork
  38. Yuchoy
  39. Sunbutter
  40. Scrambled eggs
  41. Brown rice
  42. Sardines
  43. Ground beef
  44. Curry
  45. Corn
  46. Pumpkin
  47. Pasta
  48. Olive oil
  49. Rice vermicelli
  50. Soup noodles
  51. Tangerine
  52. Black beans
  53. Coconut yogurt
  54. Cucumber
  55. Spinach
  56. Butternut squash
  57. Salmon
  58. Fried rice
  59. Garlic powder
  60. Pho
  61. Lemon
  62. Beef bone broth soup
  63. Thyme
  64. Spaghetti bolognese
  65. Peanut powder
  66. Wagyu brisket
  67. Ramen noodles (Japanese, not instant)
  68. Mac and cheese
  69. Ham
  70. Taro
  71. Hot pot
  72. White beech mushroom
  73. Chives
  74. Dimsum
  75. Pan fried taro cake
  76. Snow pear and apple drink
  77. Rice rolls
  78. Sticky rice in lotus leaf
  79. Sisig
  80. Chicken terikyaki
  81. Cauliflower
  82. Brussel sprouts
  83. Chili
  84. Turkey
  85. Cinnamon
  86. Oregano
  87. Cumin
  88. Garam masala
  89. White/black pepper
  90. Herbs de provence
  91. Tomato & egg stirfry
  92. Chicken katsu
  93. Coconut pudding
  94. Turnip cake
  95. Snap peas
  96. Soy sauce chicken
  97. Green leaf lettuce
  98. Steamed white fish
  99. Bagel
  100. Cake
mom and baby eating dimsum at restaurant
First dimsum outing!

I really wanted her 100th food to be her smash cake, so I made sure to slow down on introducing new foods the week prior to her photo shoot. 🙂 Hope this list and tips on how to intro solid foods help your little one’s food journey. Baby Bao is now the biggest little foodie – screaming when you don’t feed her fast enough. Good luck and have fun with your future foodie!

xo Kris

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