Introducing solids? Experts talk about the best first foods for growth, immunity & brain development

With endless opinions, confusing guidelines, and pressure to “get it right,” most parents end up second-guessing every spoonful. Is this safe? Is that too early? Will they like it? Add allergies, choking worries, and picky reactions, and it becomes a full-on stress cycle. We at TOI spoke to Dr. Samiksha Kalra, Dietician and Lactation Consultant Madhukar Rainbow Children's Hospital, Delhi and Dr. Minu Bajpai, Principal Director & Head – Pediatric Surgery & Pediatric Urology, Yashoda Cradle & Children's Hospital on what ideally should be the first solid foods for babies. The experts have discussed in detail about the best foods for babies and have provided facts and information that will be of great help to parents.

Dr. Minu Bajpai: Parents should look beyond trends and choose foods based on nutritional value, safety, and developmental readiness. The first foods should be rich in iron and healthy fats, since babies’ iron stores start decreasing after six months and fats are essential for brain growth. Texture matters more than taste, foods should be soft, mashed, or puréed to avoid choking risk. Ingredients should be minimally processed, easy to digest, and free from added salt, sugar, honey, or artificial flavours. Parents should also consider cultural foods the family eats regularly, as early exposure to familiar flavours helps create healthy long-term eating habits.

Dr. Samiksha Kalra: A baby’s readiness for solids isn’t determined by age or curiosity alone. Parents should look for developmental cues rather than hunger or interest in food. A key sign is head and neck control, the baby should be able to sit upright with minimal support and hold their head steady while eating. Another sign is the disappearance of the tongue-thrust reflex, where babies push food out with their tongue; when this reflex fades, they can move food safely to the back of the mouth. Babies should also show hand-to-mouth coordination, being able to pick up objects and bring them toward their mouth. Finally, showing true interest, like opening their mouth when offered food, helps, but only when combined with these physical milestones. These signals ensure that babies can swallow safely, absorb nutrients, and enjoy their mealtime experience.

Dr. Minu Bajpai: Foods high in healthy fats, iron, choline, zinc, and omega-3 fatty acids (especially DHA) play a powerful role in brain development during the first year. These nutrients help build neural connections, support memory, and aid visual development. Eggs (rich in choline), oily fish like salmon (high in DHA), iron-rich meats, breastmilk or formula, beans, and nut butters all support cognitive growth. Healthy fats fuel rapid brain growth, nearly 60% of a baby’s brain is fat. Iron supports oxygen delivery to brain tissues, and zinc helps communication between brain cells. Offering these foods early helps build a strong foundation for learning.

Dr. Minu Bajpai: Iron-rich first foods are crucial because babies’ iron stores begin to drop around six months. The best iron sources include meat (chicken, mutton, liver), fish, eggs, iron-fortified cereals, lentils, beans, and spinach. To improve iron absorption, parents should pair these foods with vitamin-C-rich ingredients like citrus, tomatoes, strawberries, or broccoli. For example, lentils with lemon, eggs with mashed tomato, or iron-fortified cereal with puréed fruit are great combinations. Cooking methods also matter, slow-cooked meats and puréed beans are easier to digest. Avoid excess dairy during meals, as they can hinder iron absorption.

Dr. Minu Bajpai: If babies had a say, bitter green vegetables would likely top their complaint list. Nature actually programs babies to prefer sweet flavours, breastmilk and formula naturally taste sweet, and sweetness signals safety to the brain. Bitter foods like spinach, broccoli, or kale can feel “shocking” to their sensitive taste buds. Yet these veggies are packed with nutrients, and repeated exposure helps babies accept them without fuss later on. So while they might protest loudly at first, those tiny grimaces often turn into acceptance with patience and persistence. If babies could talk, they might say, “Why does broccoli taste like this?”

Dr. Samiksha Kalra: Picky eating is rarely something babies are “born” with; it is more often shaped by early food exposure and family food habits. Babies are naturally curious about taste and texture. When parents repeatedly offer a limited menu, overuse sweet/ flavoured foods, or stop offering foods after one rejection, they can unintentionally encourage picky eating. Conversely, exposing babies to a wide variety of flavours, textures, and colours early on reduces fussiness later. Research also shows that babies may need 10–15 exposures to accept a new food, so patience matters more than preference. Parents who model healthy eating and offer the same foods eaten by the family help babies become adventurous eaters. In short, picky eaters are not born, they’re mostly nurtured into those habits through repeated choices at the dining table.

Dr. Samiksha Kalra: If one superfood deserves the crown for babies starting solids, it would be eggs. Eggs pack an impressive nutritional punch in one small package, rich in high-quality protein, healthy fats, iron, and most importantly, choline, which supports brain and vision development. They’re also excellent sources of vitamins A, D, and B12, nutrients many infants struggle to get enough of through solids. Eggs are easy to cook, affordable, and incredibly versatile, parents can serve them mashed, scrambled, boiled, or as finger foods. Another bonus is that early exposure to egg can reduce the risk of developing egg allergies later. With brain-boosting benefits, easy preparation, and happy acceptance from babies, eggs stand out as the true parent-friendly superfood.