Starting Solids: 5 Essential Nutrients Your Baby Actually Needs (And How to Include Them)

Written by Jenny Janov, Pediatric Dietitian & Advisor at Bébé Foodie

Starting solids often comes with a lot of questions:

Is my baby getting enough nutrients?
What foods actually matter most right now?

You might also hear two things at the same time:
 "Milk is still the main source of nutrition”
“Nutrients are really important now”

And that’s where things can feel unclear.

If everything matters… where do you even start?

The good news is that you don’t need to track every nutrient or build perfectly balanced meals. Breastmilk or formula still provides a large portion of their nutrition during the first year.

But as solids become part of the routine, there are a few key nutrients that deserve extra attention, especially between 6 and 12 months when babies are growing rapidly and their nutritional needs begin to shift.

And if you had to focus on a few key nutrients when starting solids, these are the ones that tend to matter most.

To make this easier, we’ve also created a simple visual cheat sheet you can keep on hand while planning meals

In this guide, we’ll walk through five nutrients that play an especially important role in early development.

What changes around 6 months when starting solids (and why nutrients matter more)

During the first months of life, babies rely almost entirely on breastmilk or formula.

But around 6 months, a few things start to change:

• Iron stores begin to decline
  

• Brain development continues to happen a rapid pace — did you know a baby’s brain doubles in size by the first year?
  

• Bone growth and development increase
  

• Solids increasingly provide more meaningful nutrition
  
  

This is why nutrient-dense foods become more helpful around this stage. Babies need each calorie to provide these and other nutrients for growth and development.

You don’t need every meal to “check all the boxes." Instead, think of it as building a rhythm over the week, where a variety of foods naturally covers baby’s needs.

Iron for babies: why it matters and best iron-rich foods to start with

Why iron becomes especially important after 6 months

Iron is a critical nutrient for everyone, but especially for growing and developing babies. We wrote a full blog post on iron where you can ready more, but in general, iron supports:

• oxygen transport in the blood
  

• brain development
  

• growth and energy
  
  

Around 6 months, babies’ natural iron stores begin to decrease, which is why iron-rich foods become especially important. According to the National Institutes of Health, iron needs increase during infancy as growth and development accelerate.

Iron-rich foods you might include when starting solids

There are two forms of iron: heme iron and non-heme iron.

Heme iron is found in iron sources and is more easily absorbed, so can be easier to meet iron requirements.

Non-heme iron comes from plant sources. Non-heme sources are absorbed a little less efficiently.

Both sources can provide your baby with valuable iron, as well as each bringing along with it different nutrients, so providing both animal and plant-based sources is encouraged.

Animal sources of iron (heme iron)

• beef
  

• liver (chicken or beef)
  

• lamb
  

• poultry
  

• sardines
  

• eggs
  
  

Plant sources of iron (non-heme iron)

• lentils
  

• beans
  

• chickpeas
  

• quinoa
  

• spinach
  

• tahini
  

• green peas
  

• nuts
  

• oatmeal (especially fortified oatmeal)
  
  

Pairing plant sources with vitamin C foods (like tomatoes or peppers) can help improve iron absorption.

👉 If you want a quick reference of iron-rich foods (both animal and plant-based), you can download our visual guide here. Many parents keep it on their phone when planning meals.

Simple ways to add iron-rich foods to baby meals

There are many simple ways to incorporate iron-rich foods into your baby’s diet everyday. Here’s some ideas:

• ground beef mixed into soft rice or pasta
  

• lentils mashed with olive oil
  

• hummus spread on toast fingers
  

• shredded chicken with roasted vegetables
  

• quinoa and cooked spinach
  
  

Even small portions can contribute meaningful iron when offered regularly.

Omega-3 for babies: supporting brain development from the start

Why omega-3 fats matter during the first year

Omega-3s are a type of polyunsaturated fat.

Fat in general is especially important for babies because it provides a concentrated source of energy and supports rapid growth during the first year of life.

Certain omega-3 fatty acids — particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) — play an important role in early development.

These fats are key building blocks for the brain and nervous system, and they help support:

• brain development
  

• vision
  

• nervous system growth
  
  

In fact, DHA is a major structural component of the brain and retina, and research shows omega-3 fatty acids play an important role in early brain development. During infancy — when the brain is growing rapidly — getting enough omega-3 fats helps support these important developmental processes.

Foods that naturally provide omega-3s for babies

While babies receive omega-3s through breastmilk or formula, introducing omega-3-rich foods once solids begin can help continue supporting healthy development.

Fatty fish such as salmon, sardines, trout, and mackerel are among the richest natural sources of DHA and EPA.

Plant foods like chia seeds, flaxseeds, walnuts, and hemp seeds provide ALA, another form of omega-3. The body can convert ALA into DHA and EPA, although the conversion is limited, which is why including a variety of omega-3 sources can be helpful.

Easy ways families often include omega-3 foods in baby meals

• flaked salmon mixed into mashed potatoes
  

• sardines mashed with avocado
  

• chia seeds stirred into yogurt or oatmeal
  

• ground flax mixed into pancakes or muffins
  
  

Offering fish once or twice per week can go a long way toward supporting healthy fat intake.

Calcium for babies: building strong bones during the first year

Why calcium matters during the first year

Your baby’s bones are growing and also developing rapidly during the first year of life. Baby’s often grow about 10 inches and 50% of their birth length. Their bones also strengthen, allowing babies to lift their heads, start crawling, and standing.

Calcium is one nutrient that is especially important for all this growth and development.

Calcium supports:

• bone growth and development
  

• tooth development
  

• muscle and nerve function
  
  

Babies 7–12 months need about 260 mg of Calcium per day, though much of this still comes from breastmilk or formula.

Calcium-rich foods babies can explore when starting solids

Dairy is a great source of calcium for babies, but there are plenty of other plant-based sources too. Here are some foods with Calcium:

• yogurt
  

• kefir
  

• canned salmon or sardines
  

• chia seeds

• tahini
  

• beans
  

• cheese
  

• tofu
  
  

Vitamin D helps the body absorb calcium, which is why these two nutrients often work together.

Simple ways to include calcium foods in everyday meals

• plain yogurt with mashed fruit
  

• tahini mixed into hummus
  

• chia pudding
  

• salmon mixed into pasta or rice
  

• cheese quesadilla
  
  

Choline for babies: the overlooked nutrient for brain development

Why choline supports early brain development

Choline doesn’t get as much attention as iron or calcium, but it plays a major role in brain development and memory formation. It helps build cell membranes and supports the production of neurotransmitters, which are chemical messengers that allow brain cells to communicate with one another.

Because babies’ brains are developing rapidly during the first year of life, getting enough choline helps support these important processes.

Babies 7-12 months need roughly 150 mg per day of choline.

Foods that naturally provide choline for babies

The good news is that choline can be found in a variety of everyday foods, and many which also contain other nutrients previously mentioned:

• eggs
  

• liver
  

• salmon
  

• beef and poultry
  

• beans and lentils

• yogurt
  

• quinoa
  
  

Eggs are one of the most concentrated and convenient sources, which is one reason (in addition to early allergen exposure) they’re often recommended as an early food.

Simple ways to include choline foods in baby meals

• soft scrambled eggs
  

• egg mixed into rice or oatmeal
  

• lentil soups
  

• yogurt bowls
  

• beef meatballs
  
  

Vitamin D for babies: how much they need and how to get it

What vitamin D does in a baby’s body

Vitamin D supports several important functions in a baby’s growing body.

One of its main roles is helping the body absorb calcium and phosphorus, two minerals that are essential for building strong bones and teeth.

Vitamin D also plays a role in immune function, helping support the body’s ability to respond to infections and maintain overall health.

Babies 0-12 months need about 400 IU (10 mcg) per day.

Foods that provide vitamin D for babies

• salmon
  

• sardines
  

• trout
  

• egg yolks
  

• fortified dairy products
  
  

Ways babies often get enough vitamin D

There are relatively few foods that naturally contain vitamin D. Most people get the majority of their vitamin D from sunlight.

But because babies under six months shouldn’t be exposed to direct sunlight, dietary sources and supplements often play an important role.

How to include these key nutrients in your baby’s everyday meals

A simple week of nutrient-rich foods for babies around 6–7 months

When babies first start solids, meals are usually simple and small.

Instead of focusing on exact nutrient totals each day, it can help to think about introducing key foods throughout the week. Over several days, these foods naturally provide the nutrients babies need.

Some babies are eating 1 meal, some 2. The following is what a week might look like with one meal a day to provide a good balance of all the important nutrients included in this article, while still including a variety of other foods and nutrients.

Day 1: Oatmeal with peanut butter and mashed banana
→ iron and choline

Day 2: Scrambled eggs with avocado and spinach
→ iron, choline and vitamin D

Day 3: Flaked salmon mixed with rice and zucchini
→ omega-3’s, choline, vitamin D, and calcium

Day 4: Mashed lentils with sweet potatoes
→ iron and choline

Day 5: Plain yogurt with mashed berries and chia seeds
→ calcium, omega-3’s, and choline

Day 6: Ground beef mixed with potatoes and spinach
→ iron and choline

Day 7: Hummus with soft carrots and toast strips
→ iron and calcium

A gentle rule of thumb for offering nutrient-rich foods

• an iron-rich food most days
  

• fish once or twice a week
  

• eggs a few times a week
  

• dairy or calcium-rich foods a few times a week
  

• a variety of vegetables, grains, and healthy fats
  
  

This kind of variety helps cover many nutritional bases without needing a complicated meal plan.

What a day of eating can look like at 8-9 months

A simple example of a day of meals

By around 8–9 months, many babies are eating two or three small meals per day, and may begin exploring snacks.

Portions are still small, and appetite varies widely from day to day. The goal is simply to offer a variety of nutrient-rich foods and allow babies to explore them at their own pace.

Breakfast

Soft scrambled eggs with avocado and toast strips

Lunch

Salmon rice bowls with steamed or pureed carrots and broccoli

Dinner

Ground beef with lentils and roasted peppers

 

Not every day will look like this.

Some days babies eat enthusiastically. Other days they may only taste a few bites. That’s normal.

What matters most is offering a variety of foods over time, allowing babies to explore flavors and textures while gradually meeting their nutritional needs.

What a day of eating can look like at 10-11 months

An example day of meals and snacks

Breakfast

Oatmeal with almond butter and berries

Morning Snack

Cottage cheese with chia seeds and fruit

Lunch

Salmon with sweet potatoes and broccoli

Afternoon Snack

Hummus with whole-grain crackers and steamed carrot sticks

Dinner

Chicken, quinoa and steamed green beans

Supporting your baby’s nutrition during the first year

When starting solids, it’s easy to feel pressure to get everything “right.” But meeting your baby’s nutrient needs doesn’t require complicated meal planning.

Offering a variety of foods like eggs, fish, beans, meats, dairy, grains, fruits, and vegetables throughout the week naturally supports many of the nutrients babies need during this stage of rapid growth.

Over time, these small, everyday meals add up.

 

Written by Jenny Janov, MPH, RD

Pediatric Dietitian & Advisor at Bébé Foodie

 

Jenny is a Registered Dietitian Nutritionist with over 15 years of experience, specializing in pediatrics. She studied nutrition at UNC Chapel Hill and worked in hospitals and clinics across California, including UCSF and Stanford. Passionate about helping families, she guides them in making positive nutrition choices and setting achievable goals. As Bébé Foodie’s pediatric dietitian, she helps create expert-backed guidance for parents navigating their child's food journey. Now based in Bend, OR, she enjoys the outdoors, running, snowboarding, paddleboarding, cooking, and time with her husband and two boys.

 

This blog post is for information purposes only and shouldn’t be used as personal, health, nutritional, or medical advice. Always consult with your pediatrician before making any decisions about your child's health or readiness for various foods.