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

As a new mom, I was overwhelmed with the idea of starting my baby on solid foods. There were so many conflicting opinions and guidelines to follow. That’s when I stumbled upon the concept of baby-led weaning and the “100 Foods Before 1” approach.

Baby-led weaning is a method of introducing solid foods to babies that allows them to self-feed and explore different textures and flavors at their own pace. The “100 Foods Before 1” list provides a comprehensive guide to different nutrient-rich foods that can be offered to babies before their first birthday. In this article, I will share some planning tips for incorporating this approach into your baby’s diet and helping them develop healthy eating habits for life.

What is Baby-Led Weaning?

Baby-led weaning is a popular feeding method that has gained popularity in recent years. It involves allowing babies to self-feed with appropriate foods from the moment they start solids, usually around six months of age. The approach is compatible with the baby’s natural development and encourages independence and exploration.

With baby-led weaning, parents provide healthy finger foods that are cut into manageable pieces for their little ones to pick up and eat on their own. This approach allows babies to learn about different textures, colors, smells and tastes in a relaxed and enjoyable manner without being force-fed or spoon-fed by an adult.


  • One of the major benefits of baby-led weaning is its compatibility with busy parents’ lifestyles. Unlike traditional spoon-feeding methods where parents have to spend a lot of time preparing purees or feeding their babies, this technique frees up a parent’s time as the baby learns how to feed themselves independently.
  • It allows infants to develop their fine motor skills by grasping and manipulating food with their hands. It also promotes healthy eating habits early on as babies learn to recognize different textures and tastes through experimentation. Additionally, studies have shown that children who were introduced to solids through BLW are less likely to be picky eaters compared to those who were spoon-fed.
  • It can help improve food acceptance in babies.
  • Baby-led weaning promotes healthy eating habits from the start. Babies are able to explore different textures, flavors, and colors of food on their own terms, which can lead to a more varied diet and less picky eaters in the long run. Additionally, this method helps regulate portion sizes and encourages babies to listen to their own hunger cues.

Time To Start

The American Academy of Pediatrics recommends starting solid foods around 6 months of age, but with baby-led weaning, you should wait until your baby shows signs of readiness.

Baby Readiness Signs

It’s important to look for signs that your baby is ready for solid foods. These signs include things like the ability to sit up unassisted, showing interest in food during family meals, and being able to grasp objects and bring them to their mouth. It’s also important that your baby has good head control and can swallow food without difficulty.

Safety Guidelines

It’s recommended to wait until the baby is around six months old before starting baby-led weaning. At this age, they have better head control and can sit unsupported – making them less likely to choke during meals. Parents should introduce only one new food at a time and monitor their children for any signs of allergies or intolerances. It’s also advisable not to give certain foods such as nuts or honey until after the first year due to the risk of allergic reactions.

Recommended Gear

There are a few key items that can make the process easier and safer.

Simple & Safe Baby-Led Weaning Book: This book provides step-by-step guidance on how to introduce solids safely and confidently through baby-led weaning. It includes simple recipes and tips for handling common challenges such as choking hazards.

100 Foods Before 1

Bumkins SuperBib: Using products like Bumkins SuperBib can help protect your child’s clothes from food spills and stains during mealtime. These bibs are made with waterproof material and come in a variety of fun designs, making them both practical and stylish for babies.

100 Foods Before 1

Tiny Twinkle Full-Sleeve Smock: One important tool for successful BLW is the Tiny Twinkle Full-Sleeve Smock, a specially designed garment that protects infants’ clothing from food spills and stains during meal times. The smock features long sleeves with elastic cuffs that keep food out while allowing free movement of the baby’s arms, as well as a large front pocket, to catch any stray bits of food.

100 Foods Before 1

Moonsea Splat Mat: The mat can be placed on the floor under the high chair, preventing food from falling onto the floor and making cleanup much easier. The Moonsea Splat Mat is made from high-quality, non-toxic materials that are safe for babies to come into contact with. It also features a waterproof backing, which means any spilled liquids won’t seep through onto your floors or carpets.

100 Foods Before 1

WeeSprout Suction Plates: To make baby-led weaning more comfortable and less messy for parents, WeeSprout has introduced suction plates that are perfect for mealtimes with little ones. These plates come in various colors and sizes, with strong suction cups that keep them firmly in place on any flat surface. The divided sections help separate different kinds of food so that your child can enjoy a variety of flavors during each mealtime. The WeeSprout suction plates are made from high-quality silicone material that is safe, durable, and easy to clean.

100 Foods Before 1

Tips for Getting Started

When it comes to baby-led weaning, many parents can feel overwhelmed. However, with the right research and preparation, meal prepping can become much easier. The first step is to learn more about the concept of baby-led weaning and how it works. This involves understanding that babies are capable of feeding themselves and that they should be allowed to explore different foods on their own terms.

Once you have done your research, it’s time to prepare for messes. Baby-led weaning can be a messy process as your little one learns how to eat independently. To make things easier, invest in some bibs or smocks that will help keep clothes clean during mealtime. You may also want to put down a tarp or mat under your baby’s high chair, which will catch any food that falls on the floor.

Trust your baby’s instincts, babies are born with the ability to self-regulate when it comes to eating, so they know how much food they need and when they are full. This means that as long as you offer healthy and safe options, your baby will naturally gravitate towards the foods they enjoy and eat until they feel satisfied.

Have fun with the process! Baby-led weaning should be a positive experience for both parent and child.

How To Introduce 100 Foods in the First Year

Introducing different foods to babies is an exciting milestone for parents. It’s a crucial time to expose them to new tastes, textures, and sensations that will help develop their palate. However, many parents are unsure about when and how to introduce 100 foods in the first year of life.


Make sure you have a clear plan of the types of foods you want to introduce each month. This will help you keep track of what your baby has tried and what they may need more of. Don’t forget to include a variety of fruits, vegetables, grains, proteins, and healthy fats.

Record Keeping

Record-keeping is crucial as you introduce new foods because it enables you to track any adverse reactions, allergies, or problematic symptoms that may arise. A simple way of doing this is by creating a food journal where you note down each food introduced and the date, portion size, and any noticeable reactions such as vomiting or diarrhea.

Gradual Introduction

Start with pureed or mashed fruits and vegetables before progressing to soft solids like rice cereal. This gradual introduction ensures that your baby’s digestive system adapts appropriately without causing discomfort.

100 Foods Before 1

The “100 Foods Before 1” approach refers to introducing a wide variety of foods to infants before they turn one year old. This helps expose them to different flavors and textures and encourages healthy eating habits. While I can provide a list of foods that are commonly introduced during this period, it’s important to consult with a pediatrician or a qualified healthcare professional for specific recommendations tailored to your child’s needs.

Here’s a list of foods that can be included:

  1. Avocado
  2. Sweet potato
  3. Banana
  4. Apple
  5. Pear
  6. Butternut squash
  7. Carrot
  8. Peas
  9. Spinach
  10. Broccoli
  11. Cauliflower
  12. Green beans
  13. Zucchini
  14. Pumpkin
  15. Blueberries
  16. Strawberries
  17. Raspberries
  18. Mango
  19. Papaya
  20. Kiwi
  21. Pineapple
  22. Watermelon
  23. Cucumber
  24. Bell peppers (red, green, yellow)
  25. Tomato
  26. Lentils
  27. Chickpeas
  28. Black beans
  29. Quinoa
  30. Brown rice
  31. Oatmeal
  32. Whole wheat bread
  33. Greek yogurt
  34. Cottage cheese
  35. Tofu
  36. Chia seeds
  37. Flax seeds
  38. Almond butter
  39. Peanut butter (if there are no allergies)
  40. Eggs (cooked thoroughly)
  41. Chicken (pureed or finely shredded)
  42. Turkey (pureed or finely shredded)
  43. Beef (pureed or finely shredded)
  44. Salmon (pureed or finely shredded)
  45. Cod (pureed or finely shredded)
  46. Cheese (soft varieties like cottage cheese or cream cheese)
  47. Yogurt drops (frozen yogurt)
  48. Oat puffs
  49. Rice cakes (unsalted)
  50. Teething biscuits (low-sugar)
  51. Whole grain pasta
  52. Hummus
  53. Cereal (iron-fortified, such as rice or oat cereal)
  54. Barley
  55. Couscous
  56. Corn
  57. Melon
  58. Paprika
  59. Turmeric
  60. Cinnamon
  61. Nutmeg
  62. Basil
  63. Cilantro
  64. Mint
  65. Thyme
  66. Parsley
  67. Ginger
  68. Garlic
  69. Onion (cooked and pureed)
  70. Olive oil (used sparingly)
  71. Coconut milk (unsweetened)
  72. Unsweetened applesauce
  73. Greek yogurt with fruit puree
  74. Cottage cheese with fruit puree
  75. Veggie omelet (finely chopped vegetables with scrambled eggs)
  76. Chicken and vegetable soup (low-sodium, homemade)
  77. Lentil soup
  78. Fruit smoothies (blended with yogurt or breast milk/formula)
  79. Homemade mashed potatoes
  80. Steamed fish with mashed vegetables
  81. Tofu and vegetable stir-fry
  82. Tomato and vegetable pasta sauce
  83. Guacamole (mashed avocado with tomato and lime juice)
  84. Mini meatballs (made with ground chicken or beef)
  85. Mini veggie burgers
  86. Baked sweet potato fries
  87. Homemade fruit popsicles (pureed fruit with water)
  88. Quinoa and vegetable salad
  89. Chicken or turkey meatloaf (finely minced)
  90. Bean chili (mild and low-sodium)
  91. Soft-boiled eggs
  92. Soft fruits (such as ripe peaches or plums)
  93. Steamed asparagus
  94. Steamed cauliflower florets
  95. Mashed peas and carrots
  96. Roasted beets
  97. Steamed edamame
  98. Whole grain pancakes or waffles (no added sugar)
  99. Fruit and vegetable muffins (made with whole-grain flour)
  100. Homemade fruit and vegetable puree combinations

Remember to introduce one food at a time, waiting a few days between new foods to monitor for any potential allergies or sensitivities. Gradually increase the variety and complexity of textures as your baby grows and becomes more comfortable with solid foods.


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

You may feel pressure to start feeding your baby solids as soon as possible. However, with the growing popularity of Baby-Led Weaning, there is a shift in thinking that suggests waiting a little longer may be okay. Baby-Led Weaning involves introducing solid foods to babies at around six months of age when they are developmentally ready and allowing them to self-feed.

Babies digestive systems are not fully developed until around six months of age. The introduction of solids before this time can cause digestive discomfort, allergies or even choking hazards. Waiting until the baby is physically ready helps ensure that they can safely swallow and digest food. It encourages healthy eating habits from an early age.

What is the Best First Food for a Baby?

Some popular choices include cereals, rice, barley, sweet potato, banana, and apple. Cereals are often recommended as a first food due to their easy digestibility and iron content. Rice cereal is particularly popular because it is bland and can be mixed with breast milk or formula for added nutrition. Barley cereal is another good option because it contains more fiber than rice cereal.

Sweet potatoes are also a great choice for a first food as they are packed with nutrients like vitamin A and potassium. They have a naturally sweet taste that babies tend to enjoy and can be easily pureed or mashed into a smooth consistency.

How to Handle Mealtime Mess With Baby-Led Weaning?

Mealtime can be both exciting and nerve-wracking when introducing baby-led weaning to your little one. While it is crucial to provide a variety of nutritious foods for your child, mealtime mess is inevitable. However, there are ways to handle the mess with ease.

Cover surfaces where your baby will be eating. This can include placing a plastic mat or newspaper under their high chair or using a splat mat around the area. This way, any spills or crumbs can easily be cleaned up without ruining your floors or carpets.

Dress for the occasion. It is recommended to dress your baby in an easy-to-clean outfit during mealtimes as food stains are bound to happen. Consider using bibs that have catch-all pockets so that any dropped food is collected rather than landing on clothing.

Get low! Whether you’re sitting on the floor or using a highchair, make sure you’re at eye level with your baby. This way, you can easily interact with them while also keeping an eye on what they’re doing. Being close to the action will also make cleaning up easier as it won’t require any bending over or reaching across the table.

Embrace the mess! Let your baby explore their food without worrying about the aftermath. Allow them to touch, squish and explore different textures and tastes. This is all part of the learning process when it comes to eating solid foods.

Clean up! Invest in a high chair or booster seat with a removable tray for easy cleaning. Spread out a large, washable mat underneath your baby’s eating area, such as a plastic tablecloth or silicone placemat. Keep plenty of bibs and wipes within reach so you can quickly clean up any spills or food smears.

My Journey and Key Tips for BLW

My Journey towards Baby-Led Weaning (BLW) began with hours of research and reading. As a first-time mom, I wanted to make sure that I was making the right decision for my child. The concept of BLW seemed like the perfect fit for our family as it allowed my little one to explore her food preferences and develop her feeding skills independently.

Once I had made up my mind, the next step was to educate my family members about what BLW entails. It was important for me that everyone involved in my daughter’s care understood what we were doing and why we were doing it. This helped create a supportive environment where we could all work together to ensure our baby’s success.

One key tip that helped me prepare for the messiness of BLW was investing in good-quality bibs and high chairs.

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

Breastfeeding is a natural and healthy way to feed a baby. It provides the essential nutrients needed for growth and development, while also offering protection against infections and diseases. Breast milk contains the perfect balance of proteins, fats, vitamins, and minerals that are tailored to meet a baby’s specific needs. The act of breastfeeding also helps to build a strong bond between mother and child.

Formula feeding can be an effective alternative for mothers who cannot breastfeed or choose not to do so. The formula is produced using a combination of ingredients that mimic the nutrients found in breast milk. While it may not provide all of the same benefits as breastfeeding, formula feeding can still help support healthy growth and development in babies.

Baby-led weaning is an approach to introducing solid foods that allow infants to self-regulate their food intake by choosing what they want to eat from a range of healthy options provided by their parents or caregivers.

How to Overcome Common Challenges in Baby-Led Wean?

Baby-led weaning is a popular feeding method that involves allowing babies to self-feed and choose what foods they want to eat. While this approach can be beneficial for promoting healthy eating habits and developing fine motor skills, it can also present some challenges for parents. Fortunately, with patience and persistence, many of these common obstacles can be overcome.

One of the key ways to make baby-led weaning successful is by offering a variety of textures and flavors. Babies need exposure to different types of food in order to develop their palates and learn how to chew and swallow effectively. This means including soft fruits, cooked vegetables, meats, grains, and other nutritious options on the menu. By mixing things up regularly, you’ll help your baby stay interested in trying new things.

Another important tip is to let your baby touch, smell, and taste the food before deciding whether or not they want to eat it.

Should Babies Have Snacks?

Some parents swear by them, while others believe that babies don’t need snacks and should only be offered meals at designated times.

There are pros and cons to giving your baby snacks. On the one hand, snacks can help keep your little one full and satisfied between meals, which can prevent fussiness and irritability. Snacks can also provide an opportunity for your baby to try new foods and textures, which is important for their development.

On the other hand, some experts argue that snacking too frequently can lead to overeating and poor eating habits later in life. Additionally, some snack options (like sugary or processed foods) aren’t healthy choices for anyone – including babies.

Is a Vegetarian/Vegan Diet Appropriate for Babies Under 1 Year?

A vegetarian or vegan diet is becoming increasingly popular among adults and even children. However, when it comes to babies under 1 year old, there are a few things to consider before introducing such a diet. The first thing to note is that breast milk is the most appropriate food for infants up until six months of age. After six months, complementary foods can be introduced alongside breast milk or formula.

If parents choose to raise their baby on a vegetarian or vegan diet after six months of age, they must ensure that the baby receives adequate nutrients for healthy growth and development. This includes protein, iron, calcium, vitamin D, and vitamin B12.


Overall, creating a list of 100 foods before 1 for baby-led weaning can be an overwhelming task, but it doesn’t have to be. By keeping in mind your baby’s development and trying new foods gradually, you can ensure that they are getting the nutrients they need while also learning important self-feeding skills. Involving your child in meal planning and preparation can make the process more enjoyable for both you and your little one. Remember to trust your instincts and have fun with this exciting stage of your child’s development. So go ahead and start planning those meals – your baby will thank you for it!

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