Mama Adoptation

100 Foods Before 1: Baby-Led Weaning List + Planning Tips

100 foods before 1

As a parent, I understand the excitement and challenges of introducing solid foods to your baby. That’s why I’ve compiled the “100 Foods Before 1” list to simplify and infuse enjoyment into the baby-led weaning journey.

Unlike traditional spoon-feeding, baby-led weaning encourages babies to explore and self-feed from the very beginning. This approach not only fosters independence but also helps babies develop their motor skills, learn about different tastes and textures, and establish a healthy relationship with food. 

In this blog post, we’ll provide you with a comprehensive list of 100 foods before 1, suitable for baby-led weaning, along with essential planning tips for a successful journey.

100 Foods Before 1:  Baby start eating foods

Baby-Led Weaning: What does it mean?

Baby-led weaning is a process of shifting your babies from spoon feeding to actual solids. It is an alternative method to introduce complementary foods, in which babies can feed themselves hand held food items.

What are The Advantages of Baby-Led Weaning?

As an alternative to introducing solid foods to infants, baby-led weaning is becoming increasingly popular among parents and caregivers. This method has several benefits:

1. Improves Self-Regulation: Baby-led weaning helps infants understand their hunger and fullness cues by allowing them to self-feed and decide how much to eat. This can contribute to healthier eating habits later in life.

2. Improve Motor Skills: Children develop fine motor skills and hand-eye coordination by grasping, picking up, and manipulating food.

3. Encourages Exploration: Introducing babies to a variety of textures, flavors, and smells promotes a diverse palate and a willingness to try new foods.

4. Promote Independence: Babies gain confidence and independence by feeding themselves. This can positively impact their self-esteem and fee them free

5. Family Involvement: Baby-led weaning encourages family meals and social interaction. Babies can join the family at the dinner table, promoting a sense of togetherness.

6. Reduces Mealtime Stress: Mealtimes can become less stressful for both babies and parents. There’s less concern about how much the baby is eating, as they regulate their intake.

7. Nutritional Benefits: Baby-led weaning introduces babies to whole, unprocessed foods, which can provide essential nutrients and encourage healthier eating habits from an early age.

8. Less Wasteful: With baby-led weaning, there’s often less food wastage because babies tend to eat what they need and leave the rest.following 

9. Lower Risk of Overfeeding: Baby-led weaning may reduce the risk of overfeeding, as babies are in control of their food intake, potentially lowering the likelihood of childhood obesity.

10. Enjoyable Learning Experience: Baby-led weaning is an enjoyable learning experience for both babies and parents. It allows for a more natural and less regimented approach to introducing solids.

Useful Link: Why Does My Baby Cry When Eating Solid Food?

Solid Foods, Here We Come: When is the Right Time?

Introducing solid foods to your baby is a significant milestone in their early development. It’s an exciting moment, but it can also bring questions and uncertainties for parents.

Baby led weaning should start from 6 months. 

No Rush: Why It’s Okay for Your Baby to Wait on Solids?

The journey of parenthood is filled with milestones,while it’s natural to feel excited about this transition, it’s equally important to recognize that there’s no need to rush into it.

 In this article, we’ll explore the reasons why it’s perfectly okay for your baby to wait on solids and embrace the timeline that suits their individual needs.

Why It’s Okay to Wait:

1. Gut Development: Babies are born with immature digestive systems, and waiting until around six months allows their gut to develop fully. This development is crucial for processing and absorbing solid foods effectively.

2. Breast Milk or Formula is Complete Nutrition: For the first six months of life, breast milk or formula provides all the essential nutrients your baby needs. There’s no rush to introduce solids because these liquids are nutritionally complete and tailored to your baby’s growth and development.

3. Reduced Risk of Allergies: Waiting until around six months to introduce solid foods can potentially reduce the risk of food allergies. This delay gives your baby’s immune system more time to mature and become better equipped to handle new foods.

4. Prevention of Choking: Babies have a natural tongue-thrust reflex that pushes foreign objects out of their mouths. Waiting until your baby has better tongue control helps reduce the risk of choking on solid foods.

5. Easing the Transition: Waiting until your baby shows signs of readiness, such as sitting up with support, showing interest in food, and losing the tongue-thrust reflex, makes the transition to solids smoother and more enjoyable for both you and your baby.

What are the negatives of baby-led weaning?

While baby-led weaning has gained popularity for its numerous benefits, it’s essential to be aware of its potential downsides and challenges:Here are top 7 concerns 

1. Choking Hazard:

 One of the most significant concerns with baby-led weaning is the risk of choking. Babies may not have the skills to chew and swallow certain foods safely. Parents must be vigilant and knowledgeable about which foods pose choking hazards and how to minimize those risks.

2. Nutritional Adequacy:

 Ensuring that your baby gets all the necessary nutrients can be challenging with baby-led weaning. Babies may not consume adequate iron and other essential nutrients from finger foods alone, which could lead to nutritional deficiencies if not carefully managed.

3. Mess and Wastage:

 Baby-led weaning can be messy, and a significant amount of food may end up on the floor or uneaten. This can be frustrating for parents and may feel wasteful.

4.Limited Food Variety:

 Babies may be slow to accept certain textures and flavors, which could limit the variety of foods they consume. This may be a concern for parents who want to expose their babies to a wide range of tastes early on.

5. Longer Meal Times: 

Baby-led weaning often results in longer meal times compared to traditional spoon-feeding, as babies explore and play with their food. This can be challenging for parents with busy schedules.

6. Food Waste:

 Baby-led weaning can lead to food waste as babies experiment with foods, and not all of it ends up being consumed. This may not align with efforts to reduce food waste at home.

7. Messy Mealtimes:

 Expect messy mealtimes as your baby learns to self-feed. Cleaning up after each meal can be time-consuming.

Is Your Infant Ready for Introducing Solid Foods?

6 Months guidelines:

Most infants typically reach a stage of development where they are ready to begin exploring a more diverse menu beyond breast milk or formula. However, it’s essential to remember that this is a guideline, not a strict rule.

You can notice these readlines before shifting them to solids:

  • Your baby is able to sit without some support.
  • Your baby is able to hold your neck steady.
  • Loss of the Tongue-Thrust Reflex: when they allow themselves to swallow objects.
  • Loss of the Tongue-Thrust Reflex: when they allow themselves to swallow objects.
  • Loss of the Tongue-Thrust Reflex: when they allow themselves to swallow objects.
  • Your baby is able to grasp objects.

What is the Best First Food for a Baby?

You should introduce one food item at a time.Fortified iron cereals, poultry and beans are the first food recommended  for the baby.

The best first food for a baby is typically a single-grain baby cereal, such as rice cereal, mixed with breast milk or formula.

 Some parents choose to start with pureed fruits or vegetables like mashed bananas or sweet potatoes. These can also be suitable first foods, especially if your baby shows a strong interest in them.

Ultimately, the best first food for your baby should align with their readiness signs, your pediatrician’s recommendations, and your family’s feeding preferences.

Safe and Fun Mealtime for Baby: A Safety Guidelines to BLW

When introducing solid foods to your baby, safety is paramount. With the right precautions, Baby-Led Weaning (BLW) can actually be a safer option than traditional spoon-feeding with purees for parents concerned about choking.

Safety Guidelines for BLW:

1. Wait for Signs of Readiness: Begin BLW when your baby exhibits signs of readiness including  good head control, sitting with support, loss of the tongue-thrust reflex, and showing interest in food.

2. Consult with a Pediatrician: Before starting BLW, consult with your pediatrician. They can provide personalized guidance based on your baby’s unique health and developmental needs.

3. Start with Appropriate Foods: Offer age-appropriate foods that are easy to grasp and don’t pose choking hazards. Soft, cooked fruits and vegetables, and strips of meat or poultry are good choices.

4. Avoid Common Choking Hazards: Cut foods into manageable sizes to prevent choking. Be vigilant about potential choking hazards, and never leave your baby unattended during meals.

5. Supervise Closely: Always supervise your baby during mealtime. BLW involves exploration, and your baby may not yet have the coordination to handle all foods independently.

6. Introduce One Food at a Time:  Begin with a single food item and wait a few days before introducing another. This helps you identify any potential food allergies or sensitivities.

7.Limit Salt and Sugar:  Minimize added salt and sugar in your baby’s meals, as their developing taste buds are sensitive. Avoid highly processed or spicy foods.

8. Offer a Balanced Diet: Over time, aim to provide a variety of foods from different food groups to ensure your baby receives a balanced diet.

9. Create a Safe Feeding Environment: Ensure that your baby is seated securely in a high chair or booster seat with appropriate safety restraints. Avoid feeding while your baby is in a moving car or stroller.

10. Encourage Chewing and Swallowing: Babies might initially gag as they learn to manage solids. This is a natural reflex and different from choking. Encourage your baby to chew and swallow by offering appropriate textures.

11. Be Prepared for Mess: BLW can get messy. Use bibs, a drop cloth under the high chair, and be ready for frequent cleanups.

12. Learn Infant CPR: It’s a good idea for caregivers to learn infant CPR, just in case.

How to Handle Mealtime Mess With Baby-Led Weaning?

Handling meal time mess with baby led weaning can be a tough task or challenging but you can follow these relaxation and preparation approaches to make the process easier.

1. Use a High Chair with a Tray:

 Invest in a high chair with a removable tray that’s easy to clean. This will contain most of the mess and make cleanup more manageable.

2. Bibs and Coveralls:

Put your baby in a bib or coverall designed for messy eating. These can help protect their clothes from food stains and spills.

3. Spread a Drop Cloth:

 Place a large, easy-to-clean drop cloth or plastic mat under the high chair to catch falling food. This can be particularly helpful if you have carpeted floors.

4. Keep Cleaning Supplies Handy: 

Have a stash of wet wipes, paper towels, and a damp cloth nearby to clean up spills and wipe down your baby as needed.

5. Embrace Messy Play:

 Understand that mess is a natural part of BLW. Let your baby explore food textures and play with their food within reason. This sensory experience is essential for their development.

6.  Use Easy-to-Clean Dishes:

 Opt for dishes and utensils that are easy to clean, such as silicone plates and bowls. Avoid using fancy or fragile tableware during BLW.

What Is The Role Of Breastfeeding And Formula In Baby-Led Weaning?

As a parent who has experienced BLW and learnt from this , I want to advise all the mothers to continue giving breast milk or formula to their babies. No doubt they will be shifting to solids but breast milk contains all the essential nutrients which babies need the most.

Starting the Adventure: Introducing Solid Foods to Your Baby

Here you go ! It’s time to finally introduce solids to your baby. There is no need to panic because I will guide you properly on how to start, manage and track the progress of BLW regarding  my own research and experience.

Start Slow and Gradual

Keep in mind ! start slow with introducing one meal at a time. This is the time to find out if your baby is allergic to any food items. It’s preferable to notice your baby’s reaction while giving them one by one food.

Make a plan

Plan your baby’s weekly meal. You can choose some food items which you want to introduce to them.Then research on some new recipes to prepare meal for them while  using all the nutrients full of ingredients.

Track a Progress

As a parent I will advise you to track progress just in case you can later check how much improvement is done.

All you have to do is note these food items on a paper or your diary.

You can list down the number of food items, and write down their reaction and allergies in front of specific food items.

100 Foods Before 1 Challenge

One hundred foods in the first year of a baby sounds unmanageable,but if you highlight those foods which your baby likes then definitely you can reach a hundred food items in no time.

Here I’m going to mention one hundred foods which you can give to your babies or not in the first year of this journey.

100 Foods Before 1 Challenge


Certainly! Here’s a list of various fruits that are suitable for Baby-Led Weaning (BLW):

1. Banana slices

2. Avocado chunks

3. Apple slices (cooked or raw)

4. Pear slices (cooked or raw)

5. Peach slices (cooked or raw)

6. Plum halves (pitted)

7. Mango chunks

8. Watermelon cubes

9. Cantaloupe chunks

10. Kiwi slices

11. Papaya chunks

12. Blueberries

13. Strawberries (quartered)

14. Grapes (sliced lengthwise)

15. Orange segments

16. Pineapple chunks

17. Raspberries

18. Blackberries

19. Cherries (pitted)

20. Apricot halves

21. Cooked and mashed sweet potatoes with fruit puree

22. Cooked and mashed pumpkin with fruit puree

23. Cooked and mashed butternut squash with fruit puree

24. Cooked and mashed carrots with fruit puree

25. Cooked and mashed peas with fruit puree


Certainly! Here’s a list of vegetables that are suitable for Baby-Led Weaning (BLW):

1. Sweet potato wedges

2. Carrot sticks

3. Broccoli florets

4. Zucchini strips

5. Cucumber spears

6. Bell pepper strips

7. Cooked green beans

8. Cooked asparagus spears

9. Cauliflower florets

10. Steamed spinach leaves

11. Cherry tomatoes (quartered)

12. Pea pods

13. Pumpkin chunks

14. Eggplant slices

15. Corn on the cob (cut into wheels)

16. Cooked beets (cut into strips)

17. Baby corn cobs

18. Cooked edamame beans

19. Cooked butternut squash

20. Cooked peas

21. Roasted red pepper strips

22. Cooked and mashed potatoes

23. Cooked and mashed carrots

24. Cooked and mashed peas

25. Cooked and mashed sweet potatoes

26. Cooked and mashed pumpkin

27. Cooked and mashed butternut squash

28. Mashed avocado mixed with vegetables

29. Spinach and cheese stuffed mushrooms

30. Sliced cucumber rounds

31. Soft-cooked green beans

32. Minced steamed broccoli

These vegetables can be offered in various shapes and forms, such as sticks, chunks, or mashed, depending on your baby’s age and ability to handle different textures.

Meats and protein:

Here’s a list of meats and protein-rich foods that are suitable for Baby-Led Weaning (BLW):

1. Cooked and shredded chicken

2. Soft-cooked chicken strips

3. Ground turkey or chicken meatballs

4. Cooked and diced turkey or chicken

5. Grilled chicken strips

6. Cooked and flaked salmon

7. Flaked tuna (in water, low-sodium)

8. Cooked and flaked white fish (e.g., cod, tilapia)

9. Scrambled eggs

10. Omelet with vegetables and cheese (cut into small pieces)

11. Soft-cooked egg yolk

12. Tofu cubes or strips

13. Lentil patties

14. Cooked and mashed beans (e.g., black beans, pinto beans)

15. Cooked and mashed lentils

16. Chickpea patties or falafel (cut into small pieces)

17. Mashed sweet peas

18. Soft-cooked edamame beans

19. Cooked and mashed quinoa

20. Chia pudding

21. Greek yogurt (full-fat, plain)

22. Cottage cheese

23. Cooked and mashed black-eyed peas

24. Soft-cooked ground beef or turkey

25. Ground beef or turkey meatballs

26. Sliced deli turkey or ham (cut into small pieces)

27. Cooked and minced beef or pork

28. Cooked and shredded beef or pork

29. Nut butter (spread thinly on toast or crackers)

30. Soft-cooked lentil or chickpea pasta


Here’s a list of starchy foods suitable for Baby-Led Weaning (BLW):

1. Cooked and mashed sweet potatoes

2. Sweet potato wedges

3. Cooked and mashed potatoes

4. Potato wedges

5. Cooked and mashed butternut squash

6. Butternut squash chunks

7. Cooked and mashed pumpkin

8. Pumpkin chunks

9. Cooked and mashed carrots

10. Carrot sticks

11. Cooked and mashed peas

12. Pea pods

13. Cooked and mashed corn

14. Corn on the cob (cut into wheels)

15. Whole-grain toast strips

16. Brown rice cakes

17. Cooked brown rice

18. Cooked quinoa

19. Oatmeal fingers

20. Cooked pasta (e.g., whole wheat or vegetable-based)

21. Couscous

22. Farro

23. Rice pudding

24. Whole-grain muffins

25. Whole-wheat pita bread (cut into triangles)

26. Cooked farro

27. Cooked barley

28. Whole-grain waffles (cut into strips)

29. Whole-grain pancakes (cut into small pieces)

30. Cooked lentils

31. Cooked brown rice noodles

32. Quinoa cakes


Here’s a list of legumes suitable for Baby-Led Weaning (BLW):

1. Cooked and mashed beans (e.g., black beans, pinto beans)

2. Cooked and mashed lentils

3. Chickpea patties or falafel (cut into small pieces)

4. Soft-cooked edamame beans

5. Cooked and mashed quinoa

6. Chia pudding

7. Hummus (as a dip for veggies or whole-grain bread)

8. Cooked and mashed black-eyed peas

9. Lentil patties (cut into small pieces)

10. Cooked and mashed green peas

Legumes are a great source of plant-based protein, fiber, and other essential nutrients. Ensure that legumes are cooked until they are soft and easy to mash or chew for your baby, reducing the risk of choking. Always supervise your baby during mealtimes when offering legumes or any other solid foods.

Baked items:

When considering baked items for Baby-Led Weaning (BLW), it’s important to choose items that are appropriately prepared to minimize choking hazards and are suitable for your baby’s age and ability to handle different textures. Here are some baked items that can be adapted for BLW:

1. Whole-Grain Muffins:  Bake muffins with whole-grain flour and add mashed fruits or vegetables for extra flavor and nutrition. Cut them into small, manageable pieces.

2. Whole-Grain Pancakes: Make small, soft pancakes using whole-grain flour. Ensure they are cut into small, baby-friendly pieces.

3. Whole-Grain Waffles: Prepare whole-grain waffles and cut them into strips or small squares for easy handling.

4. Oatmeal Fingers: Bake oatmeal bars or fingers with added mashed fruits. Cut them into finger-sized portions.

5. Homemade Baby Cookies: Create soft, sugar-free cookies using ingredients like oats, mashed bananas, and a dash of cinnamon. These can be softened with breast milk or formula and offered in small pieces.

6. Mini Quiches: Make mini quiches with cooked and finely chopped vegetables and cheese. Ensure they are cut into appropriate portions.

7. Mini Frittatas: Bake mini frittatas with a variety of vegetables and cheese. Cut them into small, bite-sized pieces.

8. Mini Meatloaf Muffins: Prepare mini meatloaf muffins using ground meat, breadcrumbs, and finely grated vegetables. Ensure they are cooked until tender and cut into small portions.

9. Soft Bread Rolls: Choose soft, whole-grain bread rolls and cut them into small pieces. You can offer them with a thin spread of hummus or mashed avocado.

10. Soft Tortillas: Use whole-grain tortillas and fill them with baby-friendly ingredients like mashed beans, cheese, or finely chopped vegetables. Cut them into small, manageable pieces.

Foods to avoid or limit in the first year:

During your baby’s first year, it’s important to be mindful of foods to limit or avoid to ensure their safety and well-being. Here are some foods to be cautious about:

Foods to Limit:

1. Honey:

 Avoid giving honey to infants under one year of age as it may contain spores of Clostridium botulinum, which can lead to infant botulism, a rare but serious illness.

2. Cow’s Milk:

 Whole cow’s milk is not recommended as a primary drink before the age of one. You can introduce small amounts of plain yogurt and cheese after around six months, but avoid cow’s milk as a main beverage.

3. Sugary Foods and Drinks:

 Limit or avoid foods and drinks with added sugars. This includes sugary snacks, candies, and sweetened beverages.

4. High-Sodium Foods: 

Babies’ kidneys are not fully developed, so it’s best to limit high-sodium foods like processed meats, salty snacks, and heavily salted dishes.

Foods to Avoid:

1. Choking Hazards: Avoid giving small, hard foods like nuts, whole grapes, popcorn, and raw carrots. Always cut or prepare foods in a way that minimizes choking risks.

2. Processed and High-Sugar Foods: Stay away from highly processed foods, fast food, and foods with excessive added sugars. These lack nutritional value and can set unhealthy eating patterns.

3. Raw or Undercooked Eggs and Meat: Avoid raw or undercooked eggs and meat to prevent the risk of foodborne illnesses.

4. Shellfish and Certain Fish: Skip shellfish and high-mercury fish (e.g., shark, swordfish, king mackerel, tilefish) during the first year. Opt for low-mercury fish like salmon, trout, and light tuna if introducing fish.

5. Caffeine and Carbonated Drinks: Avoid caffeinated beverages like coffee, tea, and soda, as well as carbonated drinks that may upset your baby’s stomach.

6. Alcohol and Tobacco Smoke: Babies should not be exposed to alcohol or tobacco smoke, including secondhand smoke.

7. Artificial Sweeteners: Steer clear of foods and drinks containing artificial sweeteners like aspartame or saccharin.

8. Large Amounts of Fruit Juice: Limit fruit juice to a minimum and offer it in a cup rather than a bottle. It’s best to provide whole fruits for fiber and nutrients.

Remember that your baby’s digestive system is still developing, and their dietary needs differ from those of older children and adults.


In summary, Baby-Led Weaning (BLW) offers a natural and enjoyable way to introduce solid foods to your baby. It promotes self-regulation, fine motor skills, and a diverse palate. However, it comes with challenges like choking risks and messiness. Be cautious, follow readiness signs, and continue breastfeeding or formula. Start gradually, track progress, and consider the “100 Foods Before 1” challenge. Here are lists of suitable foods and items to avoid or limit during your baby’s first year. BLW sets the stage for lifelong healthy eating habits, so embrace this journey with patience and excitement.

Read Also: What, When, How To Start Solid Food To Your Baby

Emiley Walker Author & Writer | Parenting and BabyCare at Mamaadoptation About I'm a passionate writer committed to using storytelling to support and uplift families on their fostering and kinship care journeys. At Mama Adoption, I create engaging content that empowers parents and caregivers navigating the joys and challenges of raising amazing children. Expertise Childcare Parent coaching Parenting Attachment parenting Parent-child Relationships Baby Products Newborn Baby Knowledge of different parenting approaches (e.g., authoritative, permissive, authoritarian) Strategies for managing and modifying children's behavior communication techniques Understanding child psychology Specialized knowledge in supporting children with disabilities Highlights Certified in Family dynamics, Parenting guide, Effective communication skills. Education Emily Walker holds a Master's degree in parenting guidelines from Air university where she cultivated her expertise in understanding child development, effective communication, and family dynamics. Her academic journey ignited a lifelong passion for unraveling the complexities of parenting and helping others on their parenting journeys. Experience Emily Walker's professional journey is marked by a wealth of experience: Nurse (RN) - Pediatrics or Mother-Baby Unit Babysitter Authorship: Emily has authored numerous articles, essays, and books on parenting guidelines, all crafted with a blend of academic knowledge and practical wisdom. Parenting Workshops: She has conducted workshops and seminars, both online and in-person, providing parents with actionable tools and strategies. Consulting: Emily has worked as a parenting consultant, offering personalized guidance to families facing unique challenges. Media Contributions: Her insights have been featured in various publications, including parenting magazines and television programs. Emily's Approach to Parenting: Emily advocates for: Positive Discipline: Promoting non-punitive methods for teaching and guiding children. Open Communication: Fostering open and respectful communication within families. Child-Centered Parenting: Prioritizing the well-being and development of the child while supporting parents in their roles. Thank you for visiting Emily Walker's author page. Join her on a journey of discovery and empowerment as she guides you through the fascinating world of parenting guidelines. Together, let's nurture the next generation with love, knowledge, and understanding.

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