Baby Weaning Food Guide
- Debarati Das
- Feb 22
- 11 min read
Dr Debarati Das | Pediatrician & Health Educator
Evidence-Based Guide | 2025–26
1. When to Start
Begin complementary foods at 6 months while continuing breast milk to at least 2 years.
All 3 readiness signs must be present
Sits upright with minimal support and holds head steady
Shows clear interest in food — watches others eat, reaches toward food
Tongue-thrust reflex is gone — no longer automatically pushes food out
2. Prioritise Iron from Day 1
By 6 months, a breastfed baby's iron stores are substantially depleted. Breast milk alone does not provide enough iron after this point. Every solid meal must include an iron-rich food from Day 1. Formula-fed babies carry lower risk as formula is iron-fortified.
Every meal from Day 1 must have at least one iron-rich food. Always pair plant iron with Vitamin C — this increases absorption by up to 3×.
Food | Iron / 100g | How to serve at 6 months | Vitamin C pairing |
Masoor dal (red lentil) | 7.6 mg | Thick smooth puree — ideal first solid | Drops of lemon after cooking |
Moong dal | 4.4 mg | Thick smooth puree (once cleared individually) | Fresh tomato puree stirred in |
Ragi (finger millet) | 3.9 mg | Thick cooked porridge — yogurt consistency, not runny | Pinch of amla or drops of lemon |
Chana dal | 5.4 mg | After 7–8 months — pressure cook, blend smooth | Tomato base or lemon |
Rajma / kidney beans | 8.2 mg | After individual ingredients cleared — mash very well | Lemon after serving |
Egg yolk — from 6 months | 2.7 mg | Hard-boiled yolk mashed into a familiar food | Tomato or amla alongside |
Spinach / Palak | 2.7 mg | Blanch, blend, stir into dal | Always pair with tomato or amla |
Iron-fortified ragi / oat cereal | Varies | Cook per pack — reliable daily base | Add mango or papaya puree |
3. Introducing New Foods: Two-Track Approach
Track A — Non-Allergenic Foods: Introduce Daily
Vegetables, fruits, cereals (rice, oats, ragi), and dals can be introduced every day — one new food per day. Rapid dietary variety is the goal.
First 2–3 weeks: offer each new food as a single ingredient
Once 4–6 foods are individually tolerated, begin combining them
The more variety in the first weeks, the broader the palate accepted later
SINGLE INGREDIENT RULE (weeks 1–3): One new food per day, each offered alone. If a reaction occurs, you must know which food caused it. Introduce rice alone, moong dal alone — only then combine. Combined dishes (like khichdi) from Week 3–4 once individual ingredients are cleared.
Track B — Allergenic Foods: One at a Time, 3–5 Days Observation
Introduce allergens early — from 6 months — one at a time, with a 3–5 day observation window before introducing the next allergen. Non-allergenic new foods continue daily during this time.
Once each allergen is tolerated, keep it in the diet at least 2–3 times per week. Removing a tolerated allergen can cause tolerance to be lost within weeks.
Allergen | Form | Starting dose | Observe | Maintain |
Egg yolk (6 months) | Hard-boiled yolk mashed into dal or puree. Introduce egg white in well-cooked scrambled egg after yolk is tolerated for 3–5 days. | 1/4 tsp yolk mashed into food | 3–5 days yolk, then 3–5 days white | Min 2×/week |
Peanut | Smooth peanut butter (no chunks/salt) stirred into porridge | 1/4 tsp well-mixed in porridge | 3–5 days | 2–3×/week |
Cow's milk protein | Fresh curd or soft paneer — not cow's milk as a drink | 1 tsp fresh curd | 3–5 days | Daily |
Wheat | Suji porridge or soft chapati soaked in dal — no salt/sugar | Small serving suji porridge | 3–5 days | Several times/week |
Sesame (til) | Thin til paste stirred into porridge | 1/4 tsp paste in food | 3–5 days | 1–2×/week |
Soy | Soft tofu well cooked, mashed into vegetables | 1 tsp mashed tofu | 3–5 days | 1–2×/week |
Fish (boneless) | Well-cooked boneless rohu/rawa — flaked and mashed fine | 1 tsp mashed fish | 3–5 days | 1–2×/week |
Tree nuts | Smooth cashew or walnut paste in porridge — never whole nuts | 1/4 tsp paste | 3–5 days | 2×/week |
Shellfish (if family eats) | Well-cooked prawn mashed fine | 1 tsp mashed | 3–5 days | As available |
Egg introduction — step by step
Step 1: Hard-boil egg 15 min. Separate yolk. Mash smooth with a few drops of breastmilk or water. Mix 1/4 tsp into familiar masoor dal puree.
Step 2: Over 3–5 days, increase yolk amount to 1 full yolk if no reaction (hives, vomiting, swelling).
Step 3: After yolk tolerated — introduce egg white. Offer well-cooked soft scrambled whole egg. Start with 1/4 tsp white, increase gradually. Observe 3–5 days.
Step 4: Once whole egg cleared — maintain at minimum 2×/week. Hard-boiled, scrambled, omelette strips — all fine.
4. Texture Progression
Progress textures quickly — do not stay at Stage 1 beyond 2 weeks. Missing the sensitive texture window (6–9 months) leads to long-term feeding difficulties and food refusal.
Do NOT start with watery dal water or rice water. Day 1 texture must be THICK smooth puree — yogurt consistency. Thin liquids do not support oral motor development.
Stage | Age | Consistency | Indian examples |
1 — Thick Smooth Puree | 6 months — Day 1 | Thick and smooth. Stays on tilted spoon 1–2 sec. NOT watery — yogurt consistency. | Thick masoor dal puree, mashed banana, thick ragi porridge, smooth sweet potato |
2 — Thick Mash | 7 months (~2 weeks in) | Fork-mashed. Small soft grains and gentle lumps welcome. | Fork-mashed khichdi (once cleared), lightly mashed banana, mashed cooked vegetables |
3 — Soft Lumps + Finger Foods | 8 months (~6–8 weeks in) | Visible soft lumps, squish between gums. Soft finger foods at every meal. | Soft idli pieces, small paneer cubes, chapati strips in dal, steamed carrot sticks |
4 — Family Foods | 9–12 months | Soft family foods chopped small. Mix of textures. Pea-sized pieces from 9 months. | Dal-rice, soft sabzi, small chapati pieces, soft dosa, quartered soft fruit |
Finger foods from 6 months: squish test — must squish flat between finger and thumb. Strip/stick shape for 6–8 months; pea-sized pieces from 9 months.
5. Volume of Feeds
Volume is demand-led — escalate based on what baby accepts. Breast milk or formula remains the primary nutrition source until 9–10 months.
Start with 1–2 tsp. If baby opens mouth for more — offer more. You can move from 2 tsp to 2 tbsp within the first week if baby wants more.
Age | Start | Progress to | Meals / day |
6 months — first 1–3 days | 1–2 tsp | Increase same day or next if accepted | 1 |
6 months — weeks 1–4 | 2–3 tsp rising | 2–3 tbsp, escalate freely | 1–2 |
7 months | 3–4 tbsp (~60 ml) | Up to 1/2 cup (120 ml) | 2–3 |
8 months | 1/2 cup (120 ml) | Up to 3/4 cup | 3 + 1 snack |
9–10 months | 3/4 cup (175 ml) | Up to 1 cup | 3 + 1–2 snacks |
10–12 months | ~1 cup (240 ml) | Baby sets intake | 3 + 2 snacks |
6. Hunger and Fullness Cues
Never force, bribe, or distract with screens to get more food in. Feed with full awareness of baby's signals.
Offer more — hunger signs
Opens mouth eagerly and leans toward spoon or food
Finishes quickly and looks at the bowl expectantly
Gets briefly fussy between spoonfuls
STOP — fullness signs
Turns head away from spoon
Closes mouth or presses lips together
Pushes bowl, spoon, or food away
Gets distracted and disengages
Slows dramatically or stops swallowing
Never force feed past fullness. Hitting a volume target matters less than building a healthy relationship with food.
7. Feeding Schedule by Age
Phase 1: 6–7 Months — Single Ingredients, Iron First
Week | Foods to introduce (one new food daily) | Texture | Volume | Notes |
Week 1(Days 1–7) | Day 1: Masoor dal (single)Day 2: Ragi porridge (single)Day 3: Mashed banana (single)Day 4: Sweet potato puree (single)Day 5: Mashed pear (single)Day 6: Carrot puree (single)Day 7: Courgette / lauki puree (single) | Thick smooth throughout — NOT watery | 1–2 tsp Day 1. Escalate to 2–3 tbsp by Day 7 if accepting. | One new food every day. Iron-rich at every meal. No mixing yet. |
Week 2(Days 8–14) | Day 8: Moong dal (single)Day 9: Pumpkin puree (single)Day 10: Apple puree — cooked (single)Day 11: Mashed papaya (single)Day 12: Rice — plain (single)Day 13: EGG YOLK (allergen — 3–5 day watch starts)Day 14: Continue yolk + add broccoli puree | Still thick smooth — slightly less blended | 2–4 tbsp. Offer more when hungry. | Non-allergen foods continue daily. Yolk only — no white yet. Observe 3–5 days. |
Week 3(Days 15–21) | Introduce egg WHITE (in soft scrambled whole egg) if yolk tolerated.Add: beetroot puree, mango puree, soft avocado.Begin PEANUT BUTTER (allergen) once egg cleared.Begin combining cleared foods: masoor dal + rice. | Moving toward thick mash | 4–6 tbsp. Escalate freely. | First combinations of cleared ingredients. Continue daily new non-allergens. |
Week 4(Days 22–28) | Curd (allergen — 3–5 day watch).Add: moong dal + carrot together, spinach + dal.Continue rotating all cleared allergens 2–3×/week. | Thick mash — fork mash | Up to 1/2 cup if hungry | 2 meals/day. Combined dishes growing. Khichdi now appropriate. |
Phase 2: 7–9 Months — Combinations, 3 Meals
Textures move to thick mash (7m) then soft lumps and finger foods (8m). Three meals per day by 8 months. Combined dishes now appropriate as individual ingredients are cleared.
Meal | 7 months example | 8–9 months example |
Breakfast | Ragi porridge (thick mash) + mashed banana alongside | Ragi porridge + banana OR soft scrambled egg strip (once whole egg cleared) |
Lunch | Masoor dal + rice mash + 1/4 tsp ghee + lemon | Dal + soft rice + mashed sabzi + ghee + jeera tadka + tomato |
Dinner | Mashed sweet potato + moong dal (two cleared, combined) | Khichdi (moong dal + rice + veggies) + mashed sabzi + ghee |
Snack | Breastfeed or 1–2 tsp curd (once cleared) | Fresh curd OR soft fruit pieces OR soft paneer cubes |
Phase 3: 9–12 Months — Family Foods, Self-Feeding
Time | Meal idea | Iron source |
Breakfast 8 AM | Ragi porridge + mashed mango / banana / chikoo alongside | Ragi — fruit adds vitamin C |
Mid-morning 10 AM | Soft idli + diluted coconut chutney OR curd | Protein, calcium, probiotics |
Lunch 12 PM | Dal + soft rice + mashed sabzi + ghee + jeera tadka + tomato/lemon | Dal + lemon/tomato boost absorption |
Snack 3 PM | Soft fruit pieces (papaya, watermelon, pear) OR paneer cubes | Vitamin C supports day's iron |
Dinner 6–7 PM | Mixed dal khichdi + vegetables + ghee | Lentils — iron + protein |
Bedtime | Breastfeed on demand | Immunity and brain growth |
8. Food Ideas Once Single Ingredients Are Cleared
Suitable from 7–8 months. All ingredients must be individually introduced and tolerated before combining.
Dal and Grain Combinations
Dish | Ingredients | How to prepare |
Masoor dal khichdi | Pressure cook dal, rice, carrot together. Fork mash at 7m, soft lumps at 8m. Add ghee, lemon, and cumin tempering. No salt. | |
Moong dal + spinach rice | Moong dal + rice + palak + ghee + tiny pinch turmeric + lemon | Pressure cook moong dal, rice, blanched palak together. Mash. Add ghee and turmeric. Lemon at end for iron absorption. |
Ragi porridge — enriched | Ragi + banana + a few drops amla juice + 1/4 tsp ghee | Cook ragi to thick consistency. Mash banana in separately. Add ghee and amla drops. No sweetener needed. |
Chana dal + pumpkin | Chana dal + pumpkin + ghee + cumin + coriander powder | Pressure cook together. Mash smooth. Temper with cumin in ghee. Add coriander powder. Lemon at end. |
Mixed dal khichdi | Moong dal + masoor dal + rice + carrot + beans + ghee + cumin + turmeric | Pressure cook all together. Fork mash at 7m. Temper with cumin in ghee. Add lemon. Very complete iron + protein meal. |
Rajma + rice mash | Rajma + rice + tomato + ghee + cumin + coriander powder + lemon | Soak rajma overnight or min 6 hours. Pressure cook until very soft. Mash smooth. Mix with soft rice and tomato puree. Temper with cumin in ghee. Lemon to finish. |
Egg Preparations (Once Cleared)
Dish | Ingredients | How to prepare |
Hard-boiled yolk puree | Egg yolk + breastmilk or water + masoor dal puree | Boil egg 15 min. Mash yolk smooth. Mix into dal puree. First egg introduction. |
Soft scrambled egg | Whole egg (yolk + white) + 1/4 tsp ghee | Beat egg. Cook fully through in ghee on low heat. Mash or serve as soft strips alongside dal and rice. |
Egg omelette strips | Whole egg + finely chopped spinach + tiny pinch cumin | Beat egg with spinach and cumin. Cook flat in pan. Cool slightly, cut into finger-food strips. Once whole egg cleared. |
Egg khichdi | Whole egg + moong dal + rice + carrot + ghee + cumin + turmeric + lemon | Pressure cook khichdi (dal + rice + carrot). Scramble egg in separately and mix in. Add ghee, cumin tadka, turmeric, lemon. Complete iron-rich meal. |
Egg + sweet potato mash | Egg yolk + boiled sweet potato + ghee + pinch coriander powder | Mash boiled sweet potato. Mash in hard-boiled yolk. Add ghee and coriander. Vitamin A + iron in one bowl. |
Vegetable and Fruit Combinations
Dish | Ingredients | How to prepare |
Spinach + moong dal + tomato | Palak + moong dal + tomato + ghee + cumin + lemon | Pressure cook dal. Blanch and puree palak. Combine. Add tomato puree, cumin in ghee. Lemon at end. Double iron, vitamin C boost. |
Sweet potato + carrot + ghee | Sweet potato + carrot + ghee + pinch coriander powder | Steam or pressure cook. Mash together with ghee and coriander. Vitamin A rich. |
Mango + ragi | Ragi + fresh ripe mango + ghee + amla drops | Cook thick ragi. Mash ripe mango and stir in. Add ghee and amla drops. Best iron + vitamin C pairing. |
Pumpkin + coconut milk + rice | Pumpkin + coconut milk + soft rice + pinch cumin | Pressure cook pumpkin and rice. Mash with coconut milk. Add tempered cumin. Mild, naturally sweet, well accepted. |
Avocado + banana mash | Ripe avocado + ripe banana | Mash both together. No cooking needed. Healthy fats + potassium + natural sweetness. Great finger food base. |
Beetroot + apple + carrot | Boiled beetroot + cooked apple + carrot + pinch cumin | Steam or boil all. Blend smooth. Add pinch cumin. Vibrant colour, good iron, vitamin C from apple. |
Papaya + curd | Ripe papaya + fresh curd | Mash papaya, mix with curd. Probiotic + vitamin C in one quick snack. No cooking needed. |
Protein Combinations (8 months+)
Dish | Ingredients | How to prepare |
Paneer + dal | Soft paneer + moong dal + ghee + cumin + lemon | Mash soft fresh paneer into cooked dal. Add cumin in ghee. Lemon at end. Calcium + iron together. |
Curd rice | Plain soft rice + fresh curd + pinch cumin + tiny pinch hing (small amount) | Mash cooked rice with curd. Add a pinch of cumin and tiny hing. Probiotic + carbohydrate. Cooling and easy to eat. |
Fish + rice + spinach | Boneless rohu or rawa + rice + palak + ghee + lemon + tiny pinch turmeric | Pressure cook rice and palak. Poach fish separately with turmeric. Flake fish finely, mix with rice and palak. Ghee and lemon to finish. DHA + iron + vitamin C. |
Chicken + dal + rice | Boneless chicken (minced) + moong dal + rice + ghee + cumin + coriander powder + turmeric | Cook minced chicken thoroughly with turmeric. Pressure cook dal and rice. Mix all together. Temper with cumin + coriander in ghee. High iron + complete protein. |
Tofu + vegetable mash | Soft tofu + carrot + sweet potato + ghee + pinch cumin | Steam vegetables until soft. Mash tofu and vegetables together. Add ghee and cumin. Good plant protein + vitamin A. |
Avoid Before 12 Months — Quick Reference
Avoid | Reason |
Salt | Immature kidneys cannot process it. No exceptions. |
Sugar | Dental decay and unhealthy palate habits. |
Jaggery | Contains sucrose — same effect as sugar despite being 'natural'. Causes dental decay and sweetener dependency. Avoid before 12 months. |
Honey | Risk of infant botulism. No exceptions before 12 months. |
Cow's milk as main drink | Low iron, high kidney load. Curd/paneer OK from 6m; milk as a drink from 12m. |
Watery dal or rice water | Incorrect starting texture. Use thick smooth purees from Day 1. |
Whole round foods (whole grapes, chickpeas, cherry tomatoes) | Perfect airway-blocking shape. Quarter or mash always under 5 years. |
Whole nuts or nut pieces | Choking hazard. Smooth pastes OK from 6m; whole nuts after 4–5 years. |
Fruit juices | High sugar, no fibre advantage. Avoid before 1 year. |
Tea, coffee, cola | Tannins block iron absorption. Never for babies or toddlers. |
Sterilising utensils after 6 months | Not required. Hot soapy water washing is sufficient after 6 months. |
Sources
WHO Complementary Feeding Guidelines 2023 | ASCIA Infant Feeding for Food Allergy Prevention 2026 | Indian Academy of Pediatrics (IAP) Guidelines | National Institute of Nutrition, India | SACN 2018 (Scientific Advisory Committee on Nutrition) | Northstone et al. ALSPAC Study — texture progression and feeding outcomes | Canadian Paediatric Society 2024
For informational purposes only. Always consult your paediatrician for individual advice.
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