What are the first 100 foods for baby?
The first 100 foods framework encourages parents to introduce a wide variety of foods across key food groups during baby's first year. This typically includes fruits (banana, avocado, berries, mango), vegetables (sweet potato, broccoli, peas, spinach), proteins (chicken, egg, lentils, fish), grains (oats, rice, quinoa, pasta), and dairy (yoghurt, cheese). The goal is variety rather than volume — exposing your baby to diverse flavours and textures helps build acceptance and nutritional balance. Our free First 100 Foods PDF tracker organises all these categories so you can log each new food as your baby tries it. There is no single 'correct' list; what matters is offering a broad range of whole foods appropriate for your baby's age and development stage.
How do I use a first foods tracker?
A first foods tracker is a simple tool to record every new food your baby tries, helping you monitor variety and spot potential reactions. To use one effectively, print it out and keep it near your baby's highchair. Each time you offer a new food, tick it off and note the date. If your baby has a reaction, record what it was and when it appeared — this information is valuable for your doctor. Our free First 100 Foods PDF download is organised by food group (fruits, vegetables, proteins, grains, dairy, and common allergens) so you can quickly see which categories need more variety. Many parents find it motivating to see progress over weeks and months. The tracker works whether you follow baby-led weaning, traditional purees, or a combination approach.
When should babies start solids?
Most health authorities recommend introducing solid foods at around 6 months of age, though the exact timing depends on your baby's developmental readiness. In Australia, the National Health and Medical Research Council (NHMRC) and Raising Children Network advise starting solids at around 6 months but not before 4 months. The American Academy of Pediatrics (AAP) similarly recommends around 6 months, while the UK's National Health Service (NHS) advises at around 6 months. Key readiness signs include: your baby can sit upright with minimal support, shows interest in food, can bring objects to their mouth, and has lost the tongue-thrust reflex. Always consult your child's healthcare provider before starting. Once you begin, our free First 100 Foods tracker can help you log new foods systematically.
What does the AAP recommend for introducing solids?
The American Academy of Pediatrics (AAP) recommends exclusive breastfeeding for approximately the first 6 months of life, followed by the introduction of complementary solid foods alongside continued breastfeeding. The AAP advises that there is no specific required order for introducing food types — parents can start with iron-rich foods like fortified cereals, pureed meats, or beans. The AAP also supports early introduction of common allergens (including peanut and egg) around 4 to 6 months for high-risk infants, as research shows this may reduce allergy risk. They recommend offering a variety of foods from all food groups and progressing textures as the baby develops. Single-ingredient foods introduced one at a time, with a few days between each, can help identify potential allergies. The goal is a varied, nutrient-dense diet by 12 months.
Is there a free printable baby food checklist?
Yes! Our First 100 Foods tracker is a completely free, instant PDF download — no email signup required. It is a printable baby food checklist organised by food group, covering fruits, vegetables, proteins, grains, dairy, and common allergens. Simply download, print, and start ticking off foods as your baby tries them. The checklist includes space to note dates and any reactions, making it a practical tool to share with your paediatrician or child health nurse. It is designed to work for all feeding approaches — whether you are doing baby-led weaning, spoon-feeding purees, or a combination. Many parents stick it on their fridge or keep it in a kitchen binder for easy access during mealtimes. You can print as many copies as you need for multiple children.
What order should I introduce baby foods?
While there is no single mandatory order, most guidelines suggest a general progression based on age and texture development. At around 6 months, start with smooth purees or soft finger foods — iron-rich options like pureed meat, lentils, or iron-fortified cereal are excellent first choices. From 7 to 8 months, introduce thicker, mashed textures and soft finger foods like ripe banana pieces, steamed broccoli florets, or flaked fish. Between 9 and 12 months, transition to minced and chopped family foods with more complex textures — soft pasta, small pieces of cheese, shredded chicken, and mixed dishes. Throughout this progression, continue introducing new foods from every food group. Current evidence from bodies like FSANZ (Food Standards Australia New Zealand) and the AAP suggests common allergens should be introduced early, not delayed. The key is gradual texture progression while maintaining variety.
How do I introduce allergens to my baby?
Current evidence strongly supports early allergen introduction, ideally within the first year and alongside other solids. The Australasian Society of Clinical Immunology and Allergy (ASCIA) recommends introducing common allergens by around 12 months, including peanut (as smooth peanut butter), cooked egg, cow's milk (in foods), wheat, soy, tree nuts (as nut butters), sesame, fish, and shellfish. The AAP similarly supports early introduction, especially for high-risk infants. Start with a small amount of one allergen at a time, preferably earlier in the day so you can observe for any reaction over several hours. Wait 2 to 3 days before introducing the next allergen. If tolerated, continue offering that food regularly — research from studies like LEAP and EAT shows regular exposure is important. If your baby has severe eczema or an existing food allergy, consult your doctor before introducing new allergens.
What is baby-led weaning vs purees?
Baby-led weaning (BLW) involves offering baby soft, appropriately-sized finger foods from the start, allowing them to self-feed rather than being spoon-fed. Traditional weaning starts with smooth purees and gradually increases texture over time. Both approaches are considered safe and nutritionally adequate by leading health organisations. BLW may encourage independence and motor skill development, while purees can make it easier to offer iron-rich foods early and may feel more manageable for some families. Many parents find a combination approach works best — offering some purees alongside soft finger foods. What matters most is providing a variety of nutritious foods and progressing textures at your baby's pace. Our free First 100 Foods tracker is designed for all approaches, so you can log new foods whether they are served as purees, finger foods, or mixed meals.
