First foods

Getting Ready for Solids

Breast milk is the only food your baby will need until they are about 6 months old. Continue offering breast milk until the baby is 2 years or older, but start adding new foods at 6 months. Babies are ready for solids when they:

• Are curious about the food you’re eating
• Can sit and hold their head up by themselves
• Open their mouths to take food from a spoon
• Turn their head away to show they don’t want food
• Closes their lips over the spoon
• Keep food in their mouths and swallows instead of pushing it out.

Start a new food when your baby is happy and hungry! If your baby does not swallow the food, wait a few days and try again. Sometimes it takes up to 20 tries before your baby will like it.

Foods for Your Baby

Iron Rich Food

Your baby’s first foods should be rich in iron because the iron they were born with is running low. Iron helps a baby grow and be healthy. A baby without enough iron may have poor appetite, develop slowly, get sick more often, and be tired. Learn more about why iron is very important for health development.

Start with one spoonful of a single iron rich food and try to offer these foods 2-3 times each day. Some healthy iron rich foods to try are:

Food Variety

It is also important to introduce a variety of textures from other food groups starting at 6 months. Try to offer a variety of food from Canada’s Food Guide. Food does not need to be pureed. Simply mushing it with a fork is good enough. If you start with pureed baby food, move to well mashed food within a few weeks of starting solids. You should also offer a variety of finger foods as a part of first solid foods.

By nine months of age, offer your baby the same foods as the family is eating. Small amounts of whole milk may be offered once your baby is 9-12 months old and is eating a variety of iron rich foods.


Fish is a great source of protein, iron and lots of other nutrients. However, some fish have higher levels of mercury which might be harmful to the brain. Infants 6-12 months should only have ½ serving ( 40 grams or 1 ¼ ounces) per month.  Children over the age of one can have 1 serving (75 grams) per month. Fish that are high in mercury are fresh or frozen tuna, shark, marlin, swordfish, escolar and orange roughy. Here are guidelines for eating fish with higher mercury levels.

happy baby child eats itself with a spoon