Why do first foods matter?
Written by the in-house dietician at Le Puree, Jessica Kurosaki.
If you’ve ever watched a baby discover a new food, you know the look: eyebrows up, eyes wide, tiny mouth opening like a baby bird. It’s so adorable, and also a surprisingly big moment in their development. Starting solids isn’t just about cute bibs and messy cheeks; it’s about giving your little one the energy and nutrients they need for major growth.
So let’s talk about the foods that really pull their weight in those early bites. Here are some of the best first foods to introduce - plus why they matter so much for your baby’s growing body and curious brain.
🥑 Avocado
Avocado’s soft texture makes it one of the easiest, most low-stress foods to offer. Mash it, slice it, smear it. Your baby wins every time. Avos are packed with healthy fats… exactly what babies need for brain development. During the first year, the brain triples in size (wild, right?!), and fats are just the perfect thing to help this growth.
🍠 Sweet Potato
Sweet potatoes are like nature’s sweet intro to solids. The natural sweetness and velvety texture create a “YES, MORE PLEASE” moment almost every time- plus they’re a safe hand held option when softly cooked. They’re rich in carbohydrates for steady energy, and full of beta-carotene, which the body converts into vitamin A- great for eyesight, immune support, and overall growth.
🍎 Fruit, fruit, fruit.
A wide range of fruits, like pears, apples, and bananas—are perfect early foods because they’re gentle on tiny tummies and packed with vitamins and fibre. Each brings something different to the table:
Bananas give quick, easy-to-digest energy (great for on-the-go snacks).
Apples and pears offer natural sweetness and fibre for healthy digestion.
Berries (when blended or cooked) add antioxidants that support overall growth and immune health.
🥩 Meat
Around 6 months, babies’ natural iron stores start running low… right when their bodies need iron the most. That’s where iron rich meat (think beef, lamb, other other red meat) steps in like a nutritional superhero.
Beef is rich in iron and zinc, which support brain development, red blood cell formation, and immune function. It also introduces savoury flavors, helping broaden your baby’s palate early on. Win-win. Offer it shredded, blended (in a Le Puree blend), or slow-cooked until tender enough to melt on gums.
🐟 Salmon
Salmon shines during the solids stage because it’s full of DHA, a superstar omega-3 fat essential for brain and eye development. Babies’ brains are busy building connections at lightning speed, and DHA helps support that growth.
Salmon flakes easily, is mild in flavor, and works beautifully mixed into purees or served in soft pieces for baby-led weaning. Plus, tiny hands holding a salmon chunk is just objectively adorable.
🌾 Wholegrains
When babies start moving (even wobbly mini-crawls count!), they burn through energy like you wouldn’t believe. Wholegrains like oatmeal, quinoa, and whole-wheat cereals, provide slow-release carbohydrates to keep them fueled. They’re also rich in B vitamins and minerals that support energy production and cell growth. In short: they keep your baby powered up for exploring every corner of the living room.
So, what’s up first?
As you introduce solids, aim for a mix of flavours, textures, and nutrients. Babies don’t need fancy combinations or complicated recipes- just simple, wholesome foods offered with love and a little patience.
Each of these starter foods plays a special role:
Avocado & Salmon → Brain development
Beef → Iron + immune support
Sweet potato & wholegrains → Steady energy for growth
Fruits → Fibre, vitamins, and flavour exploration
Your baby may make silly faces, squish things in their fists, or try to feed the floor… but every messy moment is also a learning one. And honestly? It's all part of the fun.
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