Nutritionist approved: 10 best first foods for baby to start on

Posted in First foods.

Your baby has started taking an interest in the food you’re eating, she has good head and neck control and she’s over four months old? She may be ready to start experiencing her first solid foods! This is an exciting time for her and for you as she explores this brand-new world of texture and flavour.

Until now your baby has consumed all her nutrients through your breastmilk, and paediatric nutritionist and founder of Wholesome Child, Mandy Sacher, says that the ideal foods to introduce to your baby are, “Nutritious, whole foods that your baby has experienced through your breastmilk and in utero.”

For babies between 4-6 months, you need to puree all foods, and you can do this using a food processor or hand-held mixer or food processor like the Breville Control Grip Stick Mixer. If your baby’s between 6-8 months, you can start baby-led weaning and offer purees on the side.

Before you get started on this new food adventure, you’ll need a sturdy highchair like the Childcare 360 Degree, bibs, soft baby spoons and bowls.

With all the whole foods available, it can be hard to know which foods to introduce first! Fortunately we’ve rounded up the top 10 whole foods you can introduce to your baby to give her a healthy and nutritious start:

Sweet potato

Sweet potatoes are a low allergy food, they’re sweet and tasty and are packed with beta-carotene which baby’s body converts into vitamin A, making it a perfect first choice.


The humble pumpkin is easy to digest and contains vitamins, A, C and folate. Butternut pumpkins are a great choice to begin with.

puree baby food


Similar to sweet potatoes, carrots are full of vitamins A and C and calcium. Carrots are sweet and starchy and a popular first food for babies.

Green beans

The simple green bean is full of nutrients like vitamins A and C, folate, potassium, iron and calcium. When your baby’s a bit older you can mix green beans with pumpkin to sweeten the deal.


Containing vitamin C and A, folate, calcium, potassium, fibre and bioactive compounds such as lutein and beta-carotene, the zucchini is great for immune boosting and supports muscle activity.

puree baby foods

Cooking note: Sweet potato, pumpkin, carrots, green beans and zucchini all need to be steamed and pureed for babies under 6 months. After peeling, chopping and steaming, add boiled water to get the right consistency for your baby.


No cooking needed! The avo is a wonderful first food. Its smooth and creamy texture means no cooking is necessary and it’s full of good fats as well as vitamins, C, E and K and magnesium and zinc.


With vitamins A, C and E, folate, potassium and calcium, apples are a great first fruit. You will need to peel, core and steam apples to make into a puree for baby.


Low allergy and containing vitamins C, K, B1, B2 and potassium, calcium and magnesium, pears are not only great for baby’s health, but are a tasty and sweet first food. To prepare, peel, core and steam like apples and voila!


Full of fibre and loaded with potassium, calcium, magnesium, iron, folate, niacin, and vitamin B6, bananas are perfect for mashing.

10 best solids for babies

Cleaning note: like avos, banana can leave black stains if left for too long on cloth bibs and clothes so be ready for the washing.


The perfect first melon, papayas are packed with vitamins A, B and C, folate, magnesium, copper, iron, calcium, potassium and lycopene. Papaya is recommended for introducing at around 7-8 months, after trying fruits like avos and bananas. Just mash and serve!

There you have it: 10 wholesome and nutritious foods to introduce to your baby. Let the tasting begin!

This is a sponsored post by BIG W, where you can find everything you need for pregnancy, baby and beyond.


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