5 Common Mistakes When Starting Solids (and What To Do Instead)

Aug 19

By: Kerry Lett, MPH, RDN, LDN, CLC

Baby Smiling While Sitting in High Chair

Starting solids can be an exciting yet overwhelming milestone. Many parents feel unsure where to begin and how to navigate concerns about choking, food allergies, and whether they’re “doing it right.” The good news is that starting solids doesn’t have to be complicated or scary. Often, it’s less about doing everything perfectly and more about avoiding a few common pitfalls. Below are some of the most common mistakes I see as a registered dietitian and what to do instead.

1. Letting Fear Be The Reason You Are Delay Starting Solids

A baby is ready to start solids when they’ve reached all of the developmental milestones below:

They can sit with minimal support
They have good head control
They can reach and bring objects to their mouth
They show interest in food

These skills work together to help your baby move food around their mouth and protect their airway as they learn this brand new skill of eating solid food. If your baby has all of these developmental milestones and is around 6 months of age, then it is time to start solids! However, if you are letting your own fear hold you back from starting then your baby may be missing out on developing the skills they need and having enough time to explore a variety of foods and textures by their first birthday. This does not mean that you need to start the exact moment that you see all of these milestones align, however starting sooner rather than later is important. Focus on your baby’s developmental readiness rather than fear and aim to start solids around 6 months when those skills are present.

2. Not Prioritizing Iron-Rich Foods Early

When it comes to what foods you prioritize, there are a lot of theories out there (most of which are not clinically or scientifically validated), such as introduce vegetables before fruits so they crave sweets less (not true) or introduce one food group at a time (also not recommended). However, nutritionally we know that one nutrient that should be prioritized is iron. Full term babies are born with around 6 months of iron stored, so when they are ready to start solids their iron stores from utero are beginning to run low. Since iron is important for your baby’s growth and development, introducing iron-rich foods early can help support their well-being. Some iron-rich foods are:

Meat
Fish
Legumes
Seeds/Seed butters
Nuts/Nut butters
Tofu
Eggs
Spinach
Iron-fortified grains

Aim to offer iron-rich foods early and include at least one iron-rich food at each meal when starting solids.

3. Not Introducing The Major Food Allergens Early & Repeatedly

One of the scariest foods for most families to introduce are the major food allergens, especially peanuts. We know that only 1-2% of the US population has a peanut allergy (1). However we have all heard horror stories of families that have had to rush their child to the ER after introducing peanuts. I know it is scary, but research shows that early and repeated exposure to allergenic foods, especially eggs, peanuts, and wheat, may help reduce the risk of developing food allergies and celiac disease later on (2,3). Therefore, delaying introduction due to fear may actually increase the likelihood of developing the allergy in the first place. Aim to introduce the big 9 food allergens (peanuts, tree nuts, wheat, egg, dairy, soy, shellfish, fish, & sesame) early (around 6 months) and continue offering them regularly about twice weekly once tolerated.

4. Not Progressing Textures

Whether you choose to start with baby-led weaning, spoon-feeding purees, or a combination of the two (my preference!), there is no single “right” method or “right” way to get started. However, we do know that different textures require different feeding skills, so aiming to follow your baby’s lead to offer different textures as developmentally appropriate can help them become a more confident eater. Aim to gradually increase texture variety over time based on your baby’s skills.

5. Offering Only One Food At A Time

It is true that we want to offer only one new food daily, so that you can monitor how your child responds to that food. However, alongside that new food you can and should also offer foods that they have previously accepted and tolerated in order to build a complete meal and ensure they are getting a variety of nutrients at their meals. Aim to pair new foods with familiar ones to build balanced, low-pressure meals.

Starting solids can feel daunting at times. If you’re reading this and realizing you may be making some of these “mistakes,” please know that’s okay. This is a learning process. Many families feel stuck when it comes to putting these recommendations into practice. If you need help starting solids, check out our ebook Starting Solids: A Food Introduction Guide. This guide walks you step-by-step through getting started, feeding schedules, introducing allergens, progressing textures, using cups and utensils, and troubleshooting common feeding challenges, so you can feel confident (not overwhelmed) as you begin this stage.

Kerry Lett, MPH, RDN, LDN,CLC is the pediatric & maternal registered dietitian and owner of Milestones Pediatric & Maternal Nutrition in Cary, NC. Kerry is passionate about helping growing families navigate life and achieve all of their milestones along the way. Schedule an appointment today.