Baby led weaning (BLW) is a process of introducing solid foods to infants that emphasizes self-feeding. Instead of spoon-fed purees, babies are given soft finger foods to explore and eat at their own pace. This method has gained popularity due to its numerous benefits, including improved motor skills, increased self-feeding abilities, and a positive relationship with food. This article presents the best 20 BLW foods for different ages and a sample meal plan and recipe ideas for parents who want to try this approach.
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Age range for Baby-Led Weaning (usually 6 to 12 months)
Introducing solid foods to babies using baby-led weaning (BLW), the recommended age range is usually between 6 to 12 months. At around 6 months old, babies are developmentally ready to explore solid foods. By this age, they can sit up unassisted. They grasp objects and bring them to their mouth. The ability to self-feed is an essential aspect of BLW. Allowing babies to feed themselves with soft finger foods can help improve their motor skills and encourage healthy eating habits. Babies can handle a wider variety of foods and textures as they age and develop more advanced motor skills.
Best BLW Foods for 6 Months Old:
When starting baby-led weaning (BLW) at 6 months old, choosing foods that are easy to grip and swallow and provide vital nutrients for growing babies is essential. Here are some of the best BLW foods for 6-month-old babies:
1. Soft-cooked carrots – Sliced into sticks, cooked carrots are easy for babies to grasp and a good source of beta-carotene.
2. Mashed avocado – high in healthy fats and easy for babies to mash with their gums.
3. Cooked sweet potato – soft and easy to cut into small pieces. Sweet potatoes are enriched with high in vitamin A and fiber.
4. Banana – naturally sweet and easy to mush with gums. Bananas are enriched with high in potassium and vitamin C.
5. Cooked peas – small and easy to grasp, peas are a good protein, fiber, and iron source.
6. Soft-cooked – apples are high in fiber and vitamin C and can be sliced into sticks for easy handling.
7. Whole grain toast – cut into strips, toast is easy for babies to hold and a good source of carbohydrates.
8. Cooked broccoli – steamed and cut into small florets, broccoli is a good source of vitamins C and K.
9. Scrambled egg – soft and easy to chew. Scrambled eggs provide protein and healthy fats.
10. Cooked butternut squash – cut into cubes, butternut squash is one of the best vitamin A and potassium sources.
11. Soft-cooked green beans – sliced into small pieces, green beans are an excellent fiber and vitamin C source.
12. Baked salmon – flaked into small pieces, baked salmon fish is rich in omega-3 fatty acids and protein.
13. Cooked asparagus – cut into small pieces. Asparagus is a good source of folate and vitamin K.
14. Roasted chicken – shredded into small pieces. Roasted chicken is high in protein and iron.
15. Cooked lentils – soft and easy to mash, lentils are a good protein, fiber, and iron source.
16. Soft-cooked pear – a good fiber and vitamin C source, pears can be sliced into sticks for easy handling.
17. Cooked quinoa – a good source of protein and fiber, can be mixed with soft fruits or vegetables for added flavor.
18. Soft-cooked zucchini – sliced into sticks, zucchini is a good source of vitamin C and potassium.
19. Cooked black beans – soft and easy to mash, black beans are a good protein, fiber, and iron source.
20. Soft-cooked brown rice – a good source of carbohydrates and fiber, brown rice can be mixed with soft fruits or vegetables for added flavor.
Choosing foods that are easy to grip and swallow and provide essential nutrients for growing babies is essential.
Best BLW Foods for 7 Months Old:
Regarding BLW, it’s essential to start with simple, easy-to-digest foods. Here are some of the best BLW foods for babies starting at 7 months old:
1. Mashed avocado: Avocado is a great first food for BLW. It’s high in healthy fats, essential for brain development, and easy to mash and swallow.
2. Cooked sweet potato: Sweet potatoes are soft, easy to cook, and loaded with vitamins and minerals, including vitamins A, C, and potassium.
3. Cooked carrots: Cooked carrots are easy to chew and swallow and are a good source of beta-carotene.
4. Soft-cooked apples: Soft-cooked apples are a good source of fiber and vitamin C. They can be sliced into small sticks easy for babies to hold and chew.
5. Cooked peas: Peas are a good protein, fiber, and iron source. They’re small and easy for babies to pick up and eat.
6. Banana: Bananas are soft and easy to mush with gums, making them a perfect first food for BLW. They’re high in potassium and vitamin C.
7. Whole grain toast: Toast can be cut into easy strips for babies to hold and chew. It’s a good source of carbohydrates, which are essential for energy.
8. Cooked broccoli: Broccoli is a good source of vitamins C and K and fiber. It can be steamed and cut into small florets for easy handling.
9. Scrambled egg: Eggs are a great source of protein and healthy fats. Scrambled eggs are soft and easy to chew, making them an excellent first food for Baby-Led weaning.
10. Cooked butternut squash: Butternut squash is a good vitamin A and potassium source. It can be cut into cubes that are easy for babies to hold and eat.
These are just a few examples of the many BLW foods suitable for babies starting at 6 months old. The key is to choose soft, easy-to-chew foods that are nutrient-dense and free from added sugars, salt, and other additives. It’s important to note that while many babies are ready to start solid foods at 6 months old, others may need more time. Every baby is different, and following your baby’s cues and introducing solid foods at their own pace is essential. It’s also important to consult your pediatrician before starting any new feeding routine, including Baby-Led weaning.
Sample BLW Meal Plan for 7 Months Old:
Here is a sample meal plan for a 7-month-old baby who is starting with BLW:
Breakfast:
- Mashed avocado
- Soft-cooked apple sticks
Lunch:
- Cooked sweet potato cubes
- Cooked peas
Snack:
- Banana slices
Dinner:
- Scrambled egg
- Cooked butternut squash cubes
As your baby grows and becomes more comfortable with solid foods, you can introduce a wider variety of foods and textures. Always supervise your baby during mealtimes and cut foods into small, manageable pieces to avoid choking hazards.
Best BLW Foods for 9 Months Old:
At 9 months old, babies become more independent eaters and may have developed more teeth. Here are some of the best Baby-Led weaning foods for babies at this age:
1. Soft-cooked carrots: Carrots are a good vitamin A and beta-carotene source. They can be cooked until soft and cut into small sticks or cubes.
2. Soft-cooked broccoli: Broccoli is a good source of fiber and vitamin C. It can be steamed or boiled and cut into small pieces.
3. Cooked brown rice: Brown rice is a good source of fiber and B vitamins. It can be cooked until soft and mixed with pureed fruits or vegetables for added flavor.
4. Cooked spinach: Spinach is a good source of iron and other vital nutrients. It can be cooked until soft and mashed or cut into small pieces.
5. Soft-cooked pear: Pears are a good source of fiber and vitamin C. They can be cooked until soft and cut into small, manageable pieces.
6. Cooked sweet potato: Sweet potatoes are a good source of fiber and vitamin A. They can be baked, boiled, or roasted and cut into small cubes.
7. Soft-cooked apple: Apples are a good source of fiber and vitamin C. They can be cooked until soft and cut into small, manageable pieces
8. Cooked chickpeas: Chickpeas are a good source of protein and iron. They can be cooked until soft and mashed or cut into small pieces.
9. Soft-cooked pumpkin: Pumpkin is a good source of fiber and beta-carotene. It can be cooked until soft and cut into small cubes.
10. Cooked cauliflower: Cauliflower is a good source of fiber and vitamins C and K. It can be steamed or boiled and cut into small pieces.
Sample BLW Meal Plan for 9 Months Old:
Here is a sample meal plan for a 9-month-old baby who is continuing with BLW:
Breakfast:
- Soft-cooked apple cubes
- Whole grain oatmeal
Lunch:
- Cooked brown rice mixed with pureed butternut squash
- Soft-cooked carrots
Snack:
- Soft-cooked pear cubes
Dinner:
- Cooked chickpeas
- Soft-cooked broccoli florets
Remember to continue introducing new foods and textures to help promote healthy eating habits and ensure babies get all the necessary nutrients. With Baby-Led weaning, babies can continue to learn to enjoy a wide range of flavors and textures while developing essential motor skills and a love of healthy food.
Best BLW Foods for 12 Months Old:
By 12 months old, babies will likely eat a wide range of foods and become more confident in their eating abilities. At this age, it is vital to continue offering a variety of textures and flavors to support healthy eating habits. Here are some of the best BLW foods for babies at 12 months old:
1. Whole grain bread: Whole grain bread is a good source of fiber and B vitamins. Cut it into small pieces or served as toast fingers.
2. Grilled meat: Grilled meat provides a good source of protein and iron. Cut into small pieces for easy eating.
3. Cooked pasta: Cooked pasta provides a good source of carbohydrates and can be served with various sauces and vegetables.
4. Cooked egg: Eggs are a good source of protein and can be scrambled or boiled and cut into small pieces.
5. Cheese: Cheese provides a good source of calcium and protein. Cut into small pieces or shredded for easy eating.
6. Cooked salmon: Salmon provides a good omega-3 fatty acids and protein source. Cut into small pieces for easy eating.
7. Cooked green beans: Green beans provide a good source of fiber and vitamin C. Steam or boil until soft and cut into small pieces.
8. Soft-cooked zucchini: Zucchini is a good source of fiber and vitamins C and K. Steam or boil until soft and cut into small pieces.
9. Cooked quinoa: Quinoa provides a good source of protein and can be mixed with pureed fruits or vegetables for added flavor.
10. Soft-cooked pear: Pears are a good source of fiber and vitamin C. Cooked them until they are soft and cut into small, manageable pieces.
Sample BLW Meal Plan for 12 Months Old:
Here is a sample meal plan for a 12-month-old baby who is continuing with BLW:
Breakfast:
- Whole grain toast with almond butter
- Cooked egg
Lunch:
- Cooked pasta with tomato sauce and ground beef
- Cooked green beans
Snack:
- Cheese cubes
- Soft-cooked pear slices
Dinner:
- Cooked salmon
- Soft-cooked zucchini
Remember, at 12 months old, and it’s vital to continue offering a wide range of foods to support healthy eating habits and ensure babies get all the nutrients they need. Introducing different textures and flavors is essential to help expand a baby’s palate and encourage a love of healthy food. With BLW, babies can continue to enjoy a variety of foods while developing essential motor skills and independence.
Baby-Led Weaning Meal Plan:
Planning meals for a baby who is doing baby-led weaning can seem daunting, but with a bit of preparation, it can be easy and fun. Here is a sample BLW meal plan for one day, including breakfast, lunch, dinner, and snacks, incorporating some of the best foods for each age range:
Breakfast:
- 6 months old: Mashed avocado on whole grain toast, cut into small pieces.
- 9 months old: Scrambled egg with whole grain toast fingers, cut into small pieces.
- 12 months old: Whole grain toast with almond butter and soft-cooked pear slices, cut into small pieces.
Snack:
- 6 months old: Mashed banana.
- 9 months old: Cheese cubes.
- 12 months old: Soft-cooked zucchini.
Lunch:
- 6 months old: Cooked sweet potato and mashed avocado, cut into small pieces.
- 9 months old: Cooked chicken with cooked carrots and quinoa, cut into small pieces.
- 2 months old: Cooked pasta with tomato sauce, ground beef, and cooked green beans cut into small pieces.
Snack:
- 6 months old: Soft-cooked pear slices.
- 9 months old: Cooked green beans.
- 2 months old: Cheese cubes.
Dinner:
- 6 months old: Cooked butternut squash and mashed banana, cut into small pieces.
- 9 months old: Cooked salmon with cooked sweet potato and peas, cut into small pieces.
- 12 months old: Grilled chicken with cooked brown rice and broccoli, cut into small pieces.
Always supervise your baby during mealtimes and consult with your pediatrician if you have any concerns about introducing new foods. With baby-led weaning, babies can explore a variety of flavors and textures while developing their motor skills and independence. This meal plan is just a starting point; you can adjust it to fit your baby’s preferences and needs. Enjoy the journey of introducing your little one to the beautiful world of food!
Best and Worst Baby-Led weaning Foods:
When it comes to baby-led weaning, some foods are better than others. Here are some of the best and worst foods for BLW:
Best Foods:
- Soft fruits and vegetables, such as avocado, banana, sweet potato, and cooked carrots.
- ·Cooked whole grains, such as quinoa and brown rice.
- Soft-cooked meats and fish, such as ground beef, salmon, and chicken.
- Cooked legumes, such as lentils and chickpeas.
- ·Dairy products, such as cheese and yogurt.
Worst Foods:
- Foods that pose a choking hazard include popcorn, nuts, whole grapes, and raw carrots.
- Foods high in salt, sugar, or unhealthy fats, such as processed snacks and sweets.
- Foods that are allergenic, such as cow’s milk, eggs, peanuts, and shellfish.
These foods should be introduced individually, and parents should watch for any signs of allergic reactions. It is essential to avoid choking hazards and allergenic foods when introducing new foods to your baby. You should always supervise your baby during mealtimes and ensure that food is cut into small pieces and cooked until soft enough for your baby to chew and swallow. As your baby grows and develops, you can gradually introduce new foods and textures, always mindful of their safety and nutritional value. With some planning and preparation, baby-led weaning can be a fun and rewarding way to help your baby develop healthy eating habits that will last a lifetime.
Final Thought
Baby-led weaning can be a great way to introduce your baby to various healthy foods and help them develop good eating habits. By allowing your baby to explore and feed themselves, you can encourage independence and help them learn to enjoy a wide range of flavors and textures. As discussed in this article, the best BLW foods will vary depending on your baby’s age and developmental stage. At 6 months old, mashed avocado, banana, and sweet potato can be great options. At 9 months old, you can introduce cooked eggs, soft cheese, and shredded chicken. And at 12 months old, your baby can try grilled meat, pasta, and a more comprehensive range of fruits and vegetables.
Of course, this is just a starting point. You can offer your baby many other healthy and delicious foods during their BLW journey. You can find many baby-led weaning recipes and meal ideas online from trusted sources such as Babyfoode, Baby-Led Feeding, and Yummy Toddler Food. Ultimately, the most important thing is to have fun and enjoy the experience of introducing your baby to new foods. With patience and experimentation, you can help your baby develop a love of healthy eating that will last a lifetime.
