Ready to start solids? Download our Free 'First 100 Foods Tracker'

Elina @ Little Puku
2023-07-18T15:35:28+10:00

Start tracking your babies First 100 Foods with our FREE, instant PDF download!
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Key points

What the First 100 Foods Tracker is and why it matters

A free printable PDF to guide your baby's food journey from first bites to confident eating.

Track every food

Log 100+ foods organised by food group with space for notes.

Monitor allergens

Record allergen exposures and reactions in one place.

Build variety

Reduce picky eating by encouraging a wide range of tastes and textures early.

So it's time to dive into the world of solid foods with your little one. How exciting is that? We know it can be a bit overwhelming too, but don't worry, we've got your back!

Introducing our FREE First 100 Foods Tracker – it's an instant download designed to make your transition to solids as smooth as possible. Say goodbye to guesswork and hello to organized food exploration!

With our tracker, you can easily keep a record of the foods you introduce to your baby, as well as their attempts. If you're just getting started, our starting solids checklist is the perfect companion to print alongside the tracker.

Why is this important?

Exposing your baby to a variety of foods early on can increase their acceptance and reduce picky eating. Plus, it helps reduce the risk of developing food allergies and ensures they get a well-rounded diet with all the essential nutrients. For a structured approach to allergen introduction, check out our free allergen introduction tracker.

Remember, patience is key!

It might take your little one around 10 or more tries to accept new foods, especially as they grow older. So don't be discouraged if they make funny faces at first. They're simply getting used to new flavors and textures.

Our tracker is particularly helpful if you're following a baby-led weaning approach.

It's your ultimate companion. And guess what? We believe that every attempt counts! Even if your baby spits out or takes just a few bites, mark it down. Every experience helps them explore new tastes and may turn out to be their new favourite!

Checklist

Foods to try in the first month of solids

Iron-rich foods: pureed meat, lentils, or iron-fortified cereal

Soft vegetables: sweet potato, pumpkin, zucchini, avocado

Fruits: banana, pear, steamed apple, mango

Common allergens: well-cooked egg, smooth peanut butter (on a spoon or mixed in)

Grains: baby oats, soft pasta, toast fingers

Dairy: full-fat yoghurt, cheese sticks

Setting Up for Success

Before diving into this exciting journey, don't forget to stock up on all the necessary highchair accessories! Highchair footrests, placemats, and highchair cushions aren't just add-ons; they're essentials that will set the stage for a positive mealtime experience as you and your little one start exploring the world of solids.

Proper positioning makes a real difference during mealtimes – learn how to set up your IKEA highchair for baby-led weaning so your baby is stable, comfortable, and ready to self-feed. And if safety is on your mind (as it should be!), our highchair safety guide covers everything from harness checks to choking awareness.

Understanding the difference between gagging and choking is one of the most important things you can learn before starting solids. Gagging is a normal part of learning to eat – choking is not. Our guide breaks down the signs so you can feel confident at every meal.

So why wait? Download our free First 100 Foods tracker today by clicking the link below. Laminate it and stick it on your fridge for easy access. Share it with your nanny, babysitter, or day-care, so they can keep track too.

How to Use the First 100 Foods Tracker

Getting the most out of your tracker is simple. Here's a quick guide:

1. Print and laminate – A laminated copy on the fridge means everyone in the household can see it at a glance.

2. Tick off each food – Every time your baby tries a new food, mark it on the tracker. Even a single taste counts as an introduction.

3. Note allergens separately – Use our allergen introduction tracker alongside this one to keep detailed records of reactions.

4. Don't rush – Introduce one new food every 2–3 days so you can monitor for any reactions.

5. Share with carers – Give a copy to grandparents, daycare, or babysitters so everyone is on the same page.

Tips for Introducing New Foods

Every baby is different, but these tips can help make the process smoother:

Start with iron-rich foods – Baby's iron stores from birth start to deplete around 6 months, so prioritise iron-rich options like pureed meat, lentils, and fortified cereals.

Offer variety early – Research shows that babies exposed to a wide range of flavours and textures in the first year are less likely to become fussy eaters later.

Try, try again – It can take 10–15 exposures before a baby accepts a new food. Persistence pays off!

Let them get messy – Messy mealtimes are actually a sign of healthy food exploration. Embrace the chaos with a good silicone placemat.

Follow their lead – If you're trying baby-led weaning, let your baby explore foods at their own pace.

Related Guides

Starting Solids Checklist: Free Printable PDF

Allergen Introduction Tracker: Free PDF for Parents

Baby-Led Weaning: Essential Tips for Getting Started

Baby Gagging vs Choking: What Every Parent Needs to Know

Why Messy Mealtimes Are Good for Baby Development

How to Set Up Your IKEA Highchair for Baby-Led Weaning

Highchair Safety Guide: What Every Parent Needs to Know

IKEA High Chair Accessories Australia: 2026 Guide

Shop IKEA Highchair Accessories

Starting Solids: Guidelines by Country

Always consult your child's healthcare provider before starting solids. The following is a summary of current national guidelines for introducing complementary foods.

Australia

Sources: NHMRC Infant Feeding Guidelines (2012) & ASCIA Guideline: Infant Feeding for Food Allergy Prevention (updated January 2026)

Introduce solid foods at around 6 months of age, but not before 4 months, when the infant is showing signs of readiness.

Introduce common allergenic foods — including well-cooked egg, smooth peanut butter, cow's milk (in food), wheat, and soy — in the first year of life (by 12 months). Delaying their introduction is not recommended.

Once introduced, continue offering allergenic foods regularly (at least once a week), as stopping may increase the risk of developing a food allergy.

United States

Sources: AAP Complementary and Allergenic Food Introduction in Infants (2023) & AAP Guidelines for Early Food Introduction (2025)

Introduce complementary foods at around 6 months of age.

Introduce peanut and egg from 4 to 11 months of age to help prevent food allergy. For infants at high risk of peanut allergy, introduction as early as 4–6 months is recommended (based on the LEAP study).

There is no benefit to delaying the introduction of allergenic foods. Introduce them in age-appropriate forms, one new allergen at a time.

United Kingdom

Source: NHS — Your baby's first solid foods (reviewed February 2026) & NHS — Food allergies in babies and young children

Start introducing solid foods at around 6 months of age. First foods can include vegetables (such as broccoli, cauliflower, and spinach), fruits, rice, and pasta.

Introduce common allergenic foods — including peanuts, hen's eggs, soya, wheat, sesame, and fish — one at a time in small amounts from around 6 months so you can spot any reaction.

Delaying the introduction of peanut and hen's eggs beyond 6 to 12 months may increase the risk of developing an allergy to these foods.

New Zealand

Sources: NZ Ministry of Health — Healthy Eating Guidelines for Babies and Toddlers (2021) & KidsHealth NZ / Paediatric Society of New Zealand

Introduce complementary foods at around 6 months of age, but not before 4 months, while continuing breastfeeding.

Offer iron-rich foods daily from 6 months, as a baby's iron stores from birth begin to run low by this age.

Introduce common allergens — including smooth peanut butter and well-cooked egg — before 12 months of age. Delaying introduction does not prevent food allergy.

Last reviewed: March 2026. Sources linked where available. This information is for general guidance only and does not replace professional medical advice.