Best First Foods for Your Baby: Iron, Allergens & Beyond

When you start weaning your baby at around 6 months, the foods you offer first really matter. This guide walks you through what to introduce and why. Starting with iron-rich foods, moving through allergens, and then building a balanced, varied diet one food group at a time.

Why Iron Comes First

Babies are born with iron stores built up during pregnancy  but these stores start to run low at around 6 months. Breast milk contains very little iron, and formula-fed babies also need additional sources as they grow. This makes iron-rich foods the single most important priority when you begin weaning.

Low iron can affect brain development, energy levels, and immune function, so it's worth being intentional about including iron sources from the very start.

Iron-Rich First Foods to Prioritise

Aim to include an iron-rich food at least once a day from the beginning:

• Meat and poultry - beef, lamb, chicken, and turkey are among the best sources of iron, which is the most easily absorbed form. Offer as a soft purée or slow-cooked shredded pieces. 
• Fish - oily fish like salmon and sardines provide iron alongside omega-3s. Aim for 1–2 portions per week.
• Lentils and legumes - red lentils, chickpeas, and black beans are excellent plant-based iron sources. Pair with vitamin C-rich foods (like tomato or broccoli) to boost absorption.
• Dark leafy greens - spinach, kale, and broccoli contain non-haem iron. Again, serve with a vitamin C source to maximise uptake.
• Oats - many oat are iron-fortified and easy to mix into first purées.
• Egg yolk — a good source of iron and easy to offer scrambled or as part of a purée.

Introducing Allergens Early

Current NHS guidance recommends introducing the top allergens early and regularly from around 6 months -  not avoiding them. Early introduction has been shown to reduce the risk of developing food allergies.

Introduce allergens one at a time, with a few days between each new one, so you can identify any reaction. The nine most common allergens to introduce are:

• Cow's milk — in food such as cheese sauce, yoghurt, or scrambled egg cooked in butter. Not as a main drink before 12 months.
• Eggs — well cooked at first (scrambled, hard-boiled). Eggs with the British Lion mark can be offered soft-cooked from 6 months.
• Peanuts — as smooth peanut butter stirred into porridge or purée. Never whole nuts.
• Tree nuts — as smooth nut butters (almond, cashew). Never whole or roughly chopped.
• Wheat and gluten - soft bread, pasta, or porridge oats.
• Fish - white fish like cod or haddock, well cooked and flaked.
• Shellfish - well cooked prawns or crab, finely mashed.
• Sesame - tahini stirred into hummus or purée.
• Soya - tofu, edamame (mashed), or soy-based foods.

Building a Balanced Diet: Other Proteins

Once allergens are introduced and iron-rich foods are established, broaden your baby's protein sources:

• Continue offering a variety of meat, fish, eggs, and legumes
• Full-fat dairy - yoghurt, cheese, and soft cheese are great protein and calcium sources
• Tofu - silken tofu blends into purées easily; firm tofu can be offered as soft finger food strips

Introducing Healthy Fats

Healthy fats are essential for brain development - don't be tempted to offer low-fat options to babies:

• Avocado - naturally creamy, easy to mash, and packed with monounsaturated fats
• Oily fish - salmon, mackerel, and sardines provide omega-3 fatty acids (DHA and EPA)
• Full-fat dairy - yoghurt, cheese, and whole milk used in cooking
• Nut butters - a little smooth almond or peanut butter on toast or stirred into porridge
• Olive oil - drizzle over vegetables or use in cooking to add calories and healthy fats

Introducing Carbohydrates

Carbohydrates provide energy and fibre — offer a variety of types:

• Vegetables - sweet potato, butternut squash, carrot, parsnip, and peas make excellent first purées and finger foods
• Fruit - banana, pear, mango, and cooked apple are naturally sweet and easy to mash
• Wholegrains - oats, soft wholemeal bread, brown rice, and whole wheat pasta introduce fibre and sustained energy
• Starchy vegetables - potato, sweet potato, and corn are filling and versatile

Vary colours and textures as much as possible - a diverse diet in the first year is linked to less fussy eating later on.

A Note on Portion Sizes and Progression

At 6 months, a teaspoon or two is plenty. By 9–10 months, aim for three small meals a day with a range of foods from each group. Don't worry if your baby refuses something it can take 10–15 exposures before they accept a new food. Keep offering it alongside familiar favourites.

The Right Equipment Makes It Easier

Safe, toxin-free tableware makes mealtimes simpler and more enjoyable for everyone. Our Weaning Bundle includes stainless steel bowls, a plate, and Baby Feeding Spoons — everything you need to get started without the worry of plastics or coatings leaching into food.

Continue Your Weaning Journey

Not sure if your baby is ready to start? Read our guide on when to start weaning, or follow our step-by-step guide to introducing solids for a full overview of the process.