Choosing the best purees for starting solids can help you nourish your little one during this exciting milestone. Purees are a great choice for families because they’re easy to prepare, packed with nutrients, and help babies transition to different textures with minimal choking risks

Whether you’re making purees from scratch or choosing storebought options, this post will guide you through your baby's nutritional needs and superfood combinations for nutrient-rich purees.

How to Know Baby is Ready to Start Solids

Every baby develops at their own pace, but the American Academy of Pediatrics (AAP)recommends starting solids at 6 months old.

Here’s how to know if your baby is ready:

• Head and neck control- Baby can sit up without support

• No tongue thrust reflex - Baby no longer pushes food out of their mouth immediately

• Interest in food- Baby reaches for food and opens their mouth when holding food

Key Nutrients for Purees

Regardless of when your baby starts solids, the main priority is to expose them to a variety of textures and flavors. This supports their nutritional needs and helps them develop new oral-motor skills. 

During this critical stage, a few key nutrients stand out:

Iron

By 6 months, an infant's iron stores from birth begin to run low, and breast milk alone isn't enough to meet their needs, making iron-rich foods essential (1). 

• Meat: bison, chicken, lamb, pork, turkey, venison

• Fish: mackerel, salmon, sardines, trout

• Legumes: black beans, black-eyed pea, chickpea, edamame, lentils, kidney bean, navy bean, peas, pinto bean

• Seeds: hemp seeds, pumpkin seeds

• Nut butters (smooth): cashew, peanut, sunflower (tahini), almond

• Iron-fortified grains: oatmeal, iron-fortified cereal

• Spinach

Fiber and Prebiotics 

Gut health is incredibly important when your little one starts solids. Prioritizing foods with prebiotic fiber that fuel good gut bacteria can help promote a healthy microbiome for the rest of their life (2). 

Plus, big diet changes when starting solids can lead many infants to struggle with constipation. Adding fiber-rich foods can help soften stools and make them easier to pass.

• Growing Up Prebiotics

• Pears

• Prunes

• Peaches

• Apples

• Raspberries

• Sweet potatoes

• Avocado

• Carrots

• Peas

• Broccoli

• Lentils

• Black beans

• Chickpeas

• Oatmeal

• Quinoa

Allergens

The top 9 allergen foods should be introduced as soon as solids begin. Early and frequent exposure can help lower the risk of long-term allergies (3).

• Milk

• Eggs

• Peanuts

• Tree nuts

• Soy

• Wheat

• Fish

• Shellfish

• Sesame

Zinc

Just like iron, zinc stores begin to decrease around 6 months old, making it important to provide zinc through solid foods. Zinc is critical for developing your baby’s immune system and preventing infection (4).

• Beef

• Chicken

• Turkey

• Lentils

• Chickpeas

• Tofu

• Quinoa

• Oats

• Yogurt

Foods to Avoid When Starting Solids

Some foods should be avoided when starting solids due to safety and health concerns: 

• Honey: Contains a bacteria that could put babies at higher risk for botulism infection 

• Added sugar:The AAP recommends no added sugar for the first 2 years of life

• Excess salt: Baby’s kidneys are still developing and can’t tolerate excess salt for the first year of life.

• Choking hazards: Foods that are hard and small like grapes, popcorn, string cheese, hard candy, gummy candy, nuts, and seeds should be avoided

• Unpasteurized dairy:Dairy that hasn’t gone through a pasteurization process could have bacteria that baby’s developing immune system isn’t strong enough to fight. 

• Caffeine: Caffeine has no nutritional value and could be harmful for kids

Superfood Combinations - Best Purees for Starting Solids

These purées incorporate the key nutrients and allergens that babies need most when starting solids. You can make a single-ingredient puree by mashing any of the above listed foods with olive oil, water, or breast milk or combine 2-3 ingredients for added variety. 

To make the most of these puree ideas, try blending inGrowing Up Prebiotics. It’s a tasteless and textureless supplement that packs two powerful prebiotics to optimize your little one’s gut health.

• Chicken + Sweet Potatoes + Cinnamon

• Turkey + Carrots + Ginger

• Lentils + Pears + Cinnamon

• Chickpeas + Avocado + Lemon

• Beef + Broccoli + Garlic

• Black Beans + Quinoa + Cumin

• Tofu + Spinach + Nutmeg

• Lamb + Sweet Potatoes + Rosemary

• Pears + Prunes + Cinnamon

• Peas + Carrots + Ginger

• Yogurt + Raspberries + Vanilla

• Black-eyed Peas + Apples + Cinnamon

• Chicken + Lentils + Thyme

Summary

Purees can be a great way to give your baby the nutrients they need when starting solids. Prioritizing iron, prebiotic fiber, allergens, and zinc can help support your baby’s nutrition and set a strong foundation for their growth.