Baby-Led Weaning: The 100 First Foods List

Introducing solid foods is an important milestone for babies.

While traditional spoon-feeding has been the standard approach, Baby-led weaning (BLW) is gaining popularity.

BLW involves offering babies finger foods and allowing them to self-feed.

It is a great way to introduce babies to different foods and textures, promoting the development of fine motor skills.

According to the American Academy of Pediatrics (AAP) and the World Health Organization (WHO), babies should start solid foods, in addition to breast milk, around six months of age.

The first 100 days of introducing solid foods to your baby are crucial, as it sets the foundation for their lifelong eating habits and preferences.

By offering a variety of healthy and nutritious foods, you are helping to shape their taste buds and expand their palates.

Baby-led weaning aims to provide your baby with the best start toward a healthy and well-balanced diet.

This post will give you the first 100 foods for your baby.

If you need a more detailed meal plan to start BLW, check this out.

Let’s get after it!

Start with Iron-Rich Foods

When your little one reaches the ripe age of 6 months, it’s crucial to incorporate iron-abundant sustenance into their diet.

The significance of iron cannot be overemphasized, as it plays a vital role in the growth and maturation of your baby’s brain and overall development.

There are many sources of iron, such as meat, organs (beef liver is the best), and legumes.

It’s worth mentioning that the iron obtained from plant-based foods is not as easily assimilated by the body compared to the iron derived from animal sources.

This is why we recommend an animal-based diet for children.

Thus, joining forces with vitamin C-rich foods is advisable to escalate iron absorption. Examples include citrus fruits, strawberries, and bell peppers.

Balance Protein and Sodium

Protein is critical for your baby’s growth and development, but over-consumption can be harmful. Balance is key, with recommended levels depicted in the picture below.

Protein is a critical component in your baby’s diet, but it is essential to avoid over-consumption. With a delicate balance of nutrients, the right amount of protein is essential for your baby’s growth and development. The recommended levels of protein intake are depicted in the picture below, showcasing the optimal quantities.

It is also crucial to remember that salt content can adversely affect your baby’s health.

With immature kidneys, your baby’s body is not equipped to handle high levels of salt, which can result in harm over time.

Therefore, it is vital to avoid adding salt to their meals and monitor their food’s salt content.

Variety is Key: Introducing New Foods to Your Baby

Introducing new foods to your baby is exciting, but it’s important to go slow and listen to your baby and yourself.

Offer various healthy options and let your baby explore new flavors and textures at their own pace; there’s no rush.

Create a Mealtime Routine with Your Baby

Establishing a mealtime routine can be beneficial for both you and your baby.

Sit down to eat together, create a calming atmosphere, and make mealtime a special bonding moment for the two of you. 

This will help tremendously in the future, it has been proven to help on many different levels, including picky eating.

Best Fruits to Start BLW With

Fruit	Sugars per 100g	Highest Vitamin/Mineral	Calories per 100g
Avocado	NA (Fat)	Vitamin K	160
Watermelon	5.5g	Vitamin C	30
Banana	12.2g	Potassium	89
Apple	10.4g	Vitamin C	52
Peaches	9.5g	Vitamin C	39
Pears	10.3g	Fiber	57
Mango	14.8g	Vitamin A	60
Papaya	5.9g	Vitamin C	43
Kiwi	8.1g	Vitamin C	61
Melons	6.2g	Vitamin C	34
Plums	9.2g	Vitamin C	46
Grapefruit	6.8g	Vitamin C	39
Oranges	9.4g	Vitamin C	47
Tangerines	8.3g	Vitamin C	47
Raspberry	5.4g	Vitamin C	52
Cherry	11.3g	Vitamin C	50
Pineapple	9.5g	Vitamin C	50
Dragonfruit	11.3g	Vitamin C	60
Pomegranate	12.7g	Vitamin C	83
Guava	8.9g	Vitamin C	68
Apricot	9.0g	Vitamin A	48
Grape	15.2g	Resveratrol	69
Lemon	2.5g	Vitamin C	29

Best Vegetables for BLW

Vegetable	Macronutrient	Highest Vitamin/Mineral	Iron (per 100 g)
Artichokes	Carbs	Vitamin K, Folate	Low
Sweet Potato	Carbs	Vitamin A, Vitamin C	Medium
Carrots	Carbs	Vitamin A, Vitamin K	Low
Broccoli	Carbs	Vitamin C, Vitamin K	Medium
Cucumber	Carbs	Vitamin K, Potassium	Low
Zucchini	Carbs	Vitamin C, Manganese	Low
Butternut Squash	Carbs	Vitamin A, Vitamin C	Low
Green Beans	Carbs	Vitamin K, Folate	Low
Peas	Carbs	Vitamin K, Folate	Medium
Bell Peppers	Carbs	Vitamin C, Vitamin A	Low
Tomatoes	Carbs	Vitamin C, Vitamin K	Low
Eggplant	Carbs	Vitamin K, Nasunin	Low
Garlic	Carbs	Vitamin B6, Manganese	Low
Onions	Carbs	Vitamin C, Vitamin B6	Low
Sweet Corn	Carbs	Vitamin C, Thiamine	Low
Asparagus	Carbs	Vitamin K, Folate	Low
Squash	Carbs	Vitamin A, Vitamin C	Low
Beets	Carbs	Folate, Manganese	Low
Collard Greens	Carbs	Vitamin K, Vitamin A	Medium
Brussels Sprouts	Carbs	Vitamin C, Vitamin K	Low
Cauliflower	Carbs	Vitamin C, Vitamin K	Low
Radishes	Carbs	Vitamin C, Folate	Low
Acorn Squash	Carbs	Vitamin C, Vitamin A	Low
Spaghetti Squash	Carbs	Vitamin A, Manganese	Low
Lima Beans	Carbs	Vitamin K, Folate	Medium

Meats and Fish for BLW

Meat	Protein per 100g	Fat per 100g	Iron per 100g
Chicken	31g	6g	1.1mg
Turkey	31g	6g	1.1mg
Pork Tenderloin	22g	6g	1.5mg
Beef Stir Fry	19g	9g	2.5mg
Salmon	20g	13g	1.3mg
Sardines	24g	13g	3.2mg
Light Tuna	25g	1g	0.9mg
Trout	20g	10g	2.3mg
Herring	18g	11g	1.7mg
Shrimp	20g	1g	1.1mg
Cod	19g	1g	0.9mg
Crab	18g	1g	0.6mg
Catfish	20g	4g	1.8mg

Legumes, nuts, and more

Food	Protein per 100g	Carbs per 100g	Fat per 100g	Iron per 100g
Oatmeal	11g	66g	6g	2.4mg
Lentils	9g	20g	1g	3.3mg
Chickpeas	9g	20g	5g	2.5mg
Tofu	8g	2g	4g	2.8mg
Peanut Butter	25g	16g	49g	1.9mg
Cashews	18g	30g	44g	4.3mg
Chia Seeds	16g	44g	30g	4.9mg
Cinnamon	3g	80g	3g	6.3mg
Eggs	12g	1g	11g	2.7mg
Almond Butter	6g	6g	61g	0.9mg
Olive oil	0g	0g	100g	0mg
Whole Grain Bread	12g	52g	3g	2.6mg
White Rice Cakes	3g	89g	1g	0.5mg
Quinoa Puffs	9g	86g	1g	0.9mg
Overnight Oats	10g	30g	6g	1.4mg
Homemade Tortilla	7g	27g	5g	1.5mg
Chickpea Fritters	6g	13g	21g	1.7mg

BLW 100 First Foods FAQ

What is baby-led weaning?

Baby-led weaning (BLW) is a feeding approach that involves offering babies finger foods to encourage self-feeding and the development of fine motor skills.

Instead of spoon-feeding purees, babies are given small pieces of food that they can pick up and explore on their own.

What is the recommended age to start BLW?

The American Academy of Pediatrics and the World Health Organization recommend starting solid foods around six months of age, in addition to breast milk.

What are the best first foods for BLW?

The first foods field guide recommends starter foods such as sweet potatoes, iron-rich foods, peanut butter, and nut butter.

Always introduce appropriate-sized pieces of food and avoid choking hazards like whole nuts or popcorn.

What are the signs of readiness for solid foods?

Babies should be able to sit up in a high chair, have good head control, and show interest in food. They should be able to bring food to their mouth using their hands.

Is BLW safe?

BLW can be safe when appropriate precautions are taken. Always consult with your child’s pediatrician or qualified healthcare provider if your child has a medical condition.

Be aware of choking hazards and avoid foods that are not appropriate for your baby’s age and stage of development.

Can BLW be used for picky eaters?

BLW can be a great way to introduce new foods and textures to picky eaters.

It allows babies to explore new foods at their own pace and can promote a positive relationship with food.

What are some benefits of BLW?

BLW promotes the development of fine motor skills, encourages exploration of new tastes and textures, and can make mealtime more enjoyable for the whole family.

It also promotes responsive feeding, where babies are allowed to self-regulate their intake and choose what they want to eat.

Are there any downsides to BLW?

BLW can be messy and time-consuming, and there is a risk of choking if appropriate precautions are not taken.

It may also be inappropriate for babies with certain medical conditions or developmental delays.

Can BLW be used for older children?

BLW is typically used for babies around six months of age, but it can be started later for older children. You will need to have more patience, depending on the baby.

Where can I find more information about BLW?

Here at Blwstore, we have an extensive archive of articles about Baby Led Weaning, but many other resources are available for BLW, including books, blogs, and free online workshops.