Alex Levin
- Aug 26
- 2 min read

What Foods Are Safe for Your Baby?

Introducing your baby to solid foods is an exciting milestone, but it often comes with questions about what foods are safe for your baby. To help you navigate this new stage, we’ve put together a simple guide on how to safely introduce nutritious foods into your baby’s diet.

Safety First: Foods to Avoid

When figuring out what foods are safe for your baby, safety should be your top priority. Some foods pose choking hazards, like whole nuts, raw vegetables, and large spoonfuls of nut butter, so it’s best to avoid these. Also, steer clear of raw fish, meat, eggs, and honey, as these can contain harmful bacteria.

Table with foods to avoid for babies, emphasizing safety first when introducing solids.

Safe and Nutritious Foods for Your Baby

When you're ready to start solids, here are some safe and nutritious foods to consider as you explore what foods are safe for your baby:

Fruits and Vegetables

Fruits and vegetables are packed with essential vitamins and minerals, making them a great first food for your baby. Start with cooked and pureed options that are soft and easy to swallow. As your baby grows, you can introduce larger, soft pieces that are easy to chew.

Pureed vegetables, a safe and nutritious first food for babies.

Meat and Fish

Animal proteins like meat and fish are also important in your baby’s diet. Ensure they are fully cooked and cut into small, manageable pieces. You can mix them with fruits and vegetables or serve them on their own. Avoid processed meats like deli meats and bacon.

Cooked chicken and vegetables, showing how to safely introduce meat to your baby.

Grains

Grains are a great source of energy and nutrients for your baby. Introduce them well-cooked to make them easy to digest. Options include oats, wheat, quinoa, and millet. When introducing rice, choose rice cereal, as it has lower levels of arsenic than regular rice.

Baby eating cooked oats in a bowl, a healthy grain option for babies starting solids.

Beans and Legumes

Beans and legumes are nutrient-rich and offer both protein and carbohydrates. Ensure they are soaked and fully cooked before serving to your baby. These foods can be mashed or pureed for easier consumption.

Beans, a safe and nutritious food for babies starting solids.

Nuts and Seeds

Nuts and seeds can be safely introduced when your baby starts solids, despite being potential allergens. Start with thinned-out nut butters or blend them into purees. If your baby shows no allergic reaction, you can gradually introduce a variety of nuts and seeds.

Thinned-out peanut butter on a spoon, a safe way to introduce nuts to your baby.

Conclusion:

Understanding what foods are safe for your baby is key to a healthy start in their journey with solid foods. By choosing the right foods and preparing them properly, you can help your baby explore new flavors and textures safely. Enjoy this exciting new phase, one meal at a time!