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Exploring Flavors: A Guide to Baby's First 100 Foods Before One

Updated: Feb 26

Starting solid foods is an exciting milestone for your baby filled with curiosity, exploration, and the joy of discovering new flavors. Many moms wonder, "Okay, we're ready to start, but what foods do I actually give my baby to eat?" I felt the same with with all three of my children and immediately scoured the web for help. In this comprehensive guide, we'll explore the first 100 foods that are perfect for introducing your baby to the world of solids. Whether you give nutritious purees or delightful finger foods, this journey of feeding your child 100 foods before the age of one lays the foundation for a lifetime of healthy eating habits. My goal is to to make this transition smoother and more enjoyable for both you and your little one. You'll also receive a free PDF printable for you to download to help track your foods!

A counter with several dishes of baby food puree

I remember when I started introducing foods to my twins and there were several foods like eggs and meat that they absolutely hated the first few times they were offered. Now, at almost 5, those same foods are their favorites! We are about a quarter of the way through the chart with my daughter and she is obsessed with each new food, growing more excited the more she gets to try. Below are some helpful tips as you introduce these foods to your baby.

Tips for Introducing New Foods to Your Baby

Gradual Introduction:

  • Introduce one new food at a time and wait at least a day before introducing another. This is key to identify any potential allergies. Consult your pediatrician for a plan to introduce common allergens.

Start with Smooth Textures:

  • Begin with smooth purees and very soft finger food and gradually progress to more textured foods as your baby becomes comfortable with swallowing.

Be Patient and Persistent:

  • It may take several attempts before your baby develops a taste for a particular food. Be patient and continue offering a variety of flavors. The tracker sheet above includes 4 boxes next to each food to help you keep track of how many times your baby has tried the food.

A preview of a page that lists 100 foods

Example Food Introduction Stages

Stage 1: Single-Ingredient Purees

  1. Rice Cereal: A classic first food, easily digestible and fortified with iron.

  2. Oatmeal: Another iron-rich option that introduces a different texture.

  3. Sweet Potato Puree: Packed with vitamins, sweet potatoes offer a naturally sweet taste.

  4. Avocado Puree: A source of healthy fats, avocados introduce a creamy texture.

  5. Banana Puree: Easily mashed and loved by most babies, bananas are rich in potassium.

  6. Applesauce: A gentle introduction to the tartness of apples, providing fiber.

  7. Peach Puree: Soft and sweet, peaches are rich in vitamins A and C.

  8. Carrot Puree: A vibrant and nutritious choice, carrots offer beta-carotene.

  9. Butternut Squash Puree: Mild and easy to digest, butternut squash is rich in vitamin A.

  10. Pear Puree: A gentle fruit puree with a subtle sweetness.

Stage 2: Combination Purees and Beginning Finger Foods

  1. Banana and Avocado Smash: Mashed banana and avocado provide a mix of textures.

  2. Apple and Blueberry Puree: A delightful combination of sweet and tart flavors.

  3. Pea and Mint Puree: Introduce a hint of mint for a refreshing twist.

  4. Sweet Potato and Spinach Puree: Combine sweet potato with nutrient-rich spinach.

  5. Pear and Mango Puree: A tropical blend introducing the exotic flavor of mango.

  6. Carrot and Broccoli Puree: Pair the sweetness of carrots with the earthiness of broccoli.

  7. Zucchini and Apple Puree: A light and refreshing option with a hint of apple sweetness.

  8. Quinoa and Banana Puree: Introduce the protein-rich grain quinoa with banana.

  9. Prune Puree: Prunes are a natural remedy for constipation.

  10. Yogurt with Mashed Berries: Introduce dairy with the natural sweetness of mashed berries.

Stage 3: Exploring Textures with Soft Finger Foods

  1. Soft Cooked Pasta Spirals: A fun and safe way to introduce pasta.

  2. Well-Cooked Lentils: Protein-rich lentils offer a different texture.

  3. Soft Shredded Chicken: An excellent source of protein with a mild taste.

  4. Baked Sweet Potato Fries: Soft and easy for little hands to hold.

  5. Cottage Cheese Cubes: A protein-rich dairy option with a soft texture.

  6. Steamed and Mashed Cauliflower: A versatile vegetable with a mild taste.

  7. Mashed Watermelon: A hydrating and naturally sweet finger food.

  8. Soft Cheese Cubes: Introduce different cheese varieties in small, soft cubes.

  9. Diced Mango: A tropical fruit with a juicy and soft texture.

  10. Gentle Hummus with Soft Pita Bread: A protein-packed option for dipping soft bread.

Stage 4: Advanced Textures and Flavors

  1. Cooked and Flaked Salmon: Introduce fish for omega-3 fatty acids.

  2. Chopped Strawberries: A bite-sized fruit with a sweet and tart flavor.

  3. Mashed Black Beans: A source of protein and fiber for added texture.

  4. Soft Cooked Quinoa: A complete protein source with a slightly nutty flavor.

  5. Pumpkin Cubes: Soft cubes of pumpkin offer a seasonal and nutritious option.

  6. Tofu Strips: A plant-based protein source with a soft texture.

  7. Finely Chopped Blueberries:A nutrient-packed berry for advanced eaters.

  8. Greek Yogurt Parfait with Soft Granola: Layer yogurt and soft granola for added texture.

  9. Chopped Kiwi: A small and vibrant fruit with a unique texture.

  10. Mashed Chickpeas: A versatile legume offering a soft yet slightly grainy texture.

Grab your printable version of the 100 First Foods Tracker now!


Introducing your baby to the first 100 foods is a thrilling journey that lays the foundation for a lifetime of healthy eating habits. As you explore different flavors and textures, remember that each baby is unique, and preferences may vary. By gradually introducing a variety of foods and incorporating helpful products into your feeding routine, you're not just nourishing your baby's body but also fostering a positive relationship with food that will last a lifetime.

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