Proper nutrition during the first year of life lays the foundation for healthy growth, strong immunity, brain development, and long-term well-being. Yet for many parents—especially first-time moms and dads—figuring out what to feed a baby at different stages can feel confusing and overwhelming. When should solids start? What foods are safe? How do you build a balanced first-year diet?
This comprehensive guide breaks down everything you need to know about feeding your baby from birth to 12 months, following doctor-approved and WHO/AAP nutrition recommendations. Whether your baby is breastfed, formula-fed, or transitioning to solids, this resource will help you make informed and confident decisions.
Why Proper Nutrition in the First Year Matters
The first 12 months are a period of rapid growth. Babies triple their birth weight and develop essential neurological pathways that affect learning, behavior, and immune function for life. Proper nutrition ensures:
- Brain development — 60% of a baby’s energy intake goes to the brain.
- Strong immunity — nutrients like vitamins A, C, D, zinc, and DHA support immune health.
- Healthy digestion — feeding patterns shape the baby’s gut microbiome.
- Preventing deficiencies — especially iron, vitamin D, and healthy fats.
- Healthy eating habits — preferences formed in the first year influence future food choices.
This guide is divided by age to help you understand exactly what your baby needs at every stage.
0–6 Months: Exclusive Breastfeeding or Formula Feeding
Breastfeeding: The Gold Standard
Health organizations recommend exclusive breastfeeding for the first 6 months. Breast milk provides:
- Ideal nutrition balance
- Immune-boosting antibodies
- Easy digestion
- Reduced risk of infections and allergies
- Bonding and emotional comfort
Colostrum, the first milk, is rich in antibodies and acts as a natural vaccine for your newborn.
How Much Breast Milk Does a Baby Need?
- Newborns: 1.5–3 oz every 2–3 hours
- 1–2 months: 4–5 oz per feed
- 3–5 months: 5–6 oz per feed
- By 6 months: consistent feeding every 3–4 hours
Your baby will feed on demand, and intake varies.
Formula Feeding
If breastfeeding isn’t possible or preferred, baby formula is the safe alternative.
Types of formula:
- Cow’s milk–based (most common)
- Soy formula (for lactose intolerant or vegan families)
- Hydrolyzed formula (for allergy-prone babies)
How Much Formula Does Your Baby Need?
A general rule: 2.5 oz of formula per pound of body weight per day.
Example:
A 10-lb baby needs ~25 oz/day.
Vitamin D Supplement
Both breastfed and partially breastfed babies need 400 IU Vitamin D daily (doctor-recommended). Formula-fed babies may not need additional vitamin D once they consume 32 oz/day.
4–6 Months: Signs Your Baby Is Ready for Solids
Most babies are developmentally ready for solids around 6 months, but some may show readiness between 4–6 months.
Signs Your Baby Is Ready:
- Sits upright with minimal support
- Good head and neck control
- Shows interest in your food
- Can close lips around a spoon
- Loss of tongue-thrust reflex
Always consult your pediatrician before introducing solids early.
6–8 Months: First Foods to Introduce
This is an exciting milestone! Your baby begins exploring flavors and textures while still getting most nutrients from breast milk/formula.
Best First Foods:
1. Iron-Rich Foods
Babies are born with iron stores that begin to deplete around 6 months.
- Iron-fortified baby cereals (oat, rice, barley)
- Pureed meats: chicken, lamb, turkey, beef
- Lentils and beans (smooth purees)
- Spinach puree
2. Healthy Fats
Critical for brain and nervous system development.
- Avocado
- Full-fat yogurt (no sugar)
- Olive oil added to purees
- Pureed salmon (DHA-rich)
3. Vegetables
Start mild-tasting vegetables first.
- Carrots
- Sweet potatoes
- Pumpkin
- Green beans
- Peas
4. Fruits
Introduce after veggies to build vegetable acceptance.
- Banana
- Pear
- Apple
- Mango
- Papaya
Texture Progression
- Start with thin purees
- Gradually move to thicker mashes
- Introduce soft mashed foods by 7–8 months
How Often to Feed
- 1–2 solid meals/day
- Breast milk/formula remains primary nutrition
8–10 Months: Expanding Flavors & Textures
Your baby becomes more curious and adventurous with food.
New Foods to Add:
- Scrambled eggs or hard-boiled egg mash
- Soft fruits (banana, peach, berries mashed)
- Steamed vegetable finger strips
- Well-cooked pasta pieces
- Soft cheese (pasteurized)
- Tofu pieces
- Yogurt + fruit
- Lentil stew mashed
Protein Sources
- Chicken
- Fish (low-mercury options like salmon)
- Beef
- Egg
- Beans and lentils
Finger Foods
Babies begin developing the pincer grasp now.
Safe finger foods:
- Soft-cooked veggies
- Small pieces of ripe fruit
- Mini pancakes (sugar-free)
- Soft rice balls
- Toast strips
How Much to Feed
- 2–3 meals/day
- 1–2 healthy snacks (optional)
- Continue breastfeeding/formula
10–12 Months: Almost Ready for Family Meals
By this stage, babies enjoy wider variety and can eat many foods the family eats—just prepared safely.
Foods to Offer
- Whole grains (oats, quinoa, brown rice)
- Mini chapati strips or soft bread
- Cooked fish, chicken, beef
- Dal, khichdi, mashed curry vegetables
- Fruits (cut to prevent choking)
- Mild spices like turmeric, cumin, garlic (in moderation)
Textures
- Soft chunks
- Small bite-sized pieces
- Mixed dishes like khichdi, porridge, pasta with veggies
Calcium-rich Foods
- Whole milk (only after 12 months)
- Until then: yogurt, cheese, tofu
Daily Feeding Structure
- 3 meals
- 2 snacks
- 20–24 oz breast milk or formula
Allergenic Foods: When and How to Introduce
Research shows early introduction reduces allergy risk.
Introduce these foods between 6–12 months:
- Peanut (smooth peanut butter mixed into puree)
- Egg
- Fish
- Dairy (yogurt, cheese)
- Wheat
- Soy
Introduce one new allergenic food every 3–5 days, watching for reactions:
- Rash
- Vomiting
- Swelling
- Difficulty breathing
If severe symptoms occur: call a doctor immediately.
Foods to Avoid in the First Year
❌ Honey — risk of botulism
❌ Cow’s milk as a drink before 12 months (OK in cooking)
❌ Salt — babies’ kidneys can’t handle it
❌ Sugar, chocolates, juices
❌ Choking hazards:
- Nuts
- Popcorn
- Grapes (must be sliced lengthwise)
- Hard raw veggies
- Whole hotdog pieces
Sample Feeding Schedule (9–12 Months)
Morning
- Breast milk/formula
- Oatmeal with fruit puree
Lunch
- Lentil soup + mashed veggies
- Soft rice or pasta
Snack
- Banana slices
- Yogurt
Dinner
- Mashed fish/chicken
- Soft cooked vegetables
- Avocado pieces
Before Bed
- Breast milk or formula
Hydration: How Much Water?
- Under 6 months: no water
- 6–12 months: 2–4 oz/day (offered with meals)
- Breast milk/formula still covers hydration needs
Signs of Nutrient Deficiency
Iron Deficiency
- Pale skin
- Fatigue
- Poor appetite
Vitamin D Deficiency
- Weak bones
- Frequent illness
- Delayed milestones
Protein Deficiency
- Slow weight gain
- Muscle weakness
Consult a pediatrician if you notice any of these.
Healthy Eating Habits to Build in the First Year
- Offer variety of flavors
- Introduce bitter vegetables early
- Avoid screens during mealtimes
- Allow baby to self-feed (messy eating = learning!)
- Avoid pressure or force-feeding
- Follow baby’s hunger cues
Developing good eating habits early can prevent picky eating later.
Final Thoughts
Feeding your baby from 0–12 months is an incredible journey filled with discovery—for both parent and baby. By introducing the right foods at the right stages, offering variety, and keeping safety in mind, you can support strong growth, brain development, and a lifetime of healthy eating habits.
Remember:
Every baby is unique. Always follow your baby’s cues and speak with your pediatrician about any concerns or diet changes.