# First foods

**What should our baby's first foods be?**

What you offer first when starting solids, such as iron-rich foods, fruit and vegetables, or infant cereal.

In short: Parents choose between 2 main approaches: Iron-rich foods first; Fruit, vegetables and rice cereal first. Evidence: well established. Guidance and evidence agree. The real question is whether you'll follow it. Best settled: 0–6 months.

- Area: Feeding the baby
- Evidence: Well established
- Best settled: 0–6 months
- First published: 2026-10-03
- Last updated: 2026-10-05
- Page: https://www.raisingyourchild.com/topics/feeding-the-baby--first-foods

## First foods: what are the options?

1. **Iron-rich foods first**: You begin with foods high in iron, such as meat, beans or fortified cereal.
2. **Fruit, vegetables and rice cereal first**: You begin with fruit, vegetables and rice cereal.

## First foods: what does the evidence say?

**Well established.** Guidance and evidence agree. The real question is whether you'll follow it.

Canada: iron-rich foods first, twice a day or more

Sources:

- [Health Canada](https://www.canada.ca/en/health-canada/services/canada-food-guide/resources/nutrition-healthy-term-infants/nutrition-healthy-term-infants-recommendations-birth-six-months/6-24-months.html)

## What else is worth knowing?

Babies' iron stores run down at around six months, which is why iron-rich foods are often suggested first. Beyond that, the order of foods matters less than offering variety. Texture and safe shapes matter more than the specific food.

## Questions to ask each other

- What foods would we like our baby to try first?
- How important is it to us to offer iron-rich foods early?
- How do we feel about mixing in infant cereal?

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General information, not medical advice. Two parents can each answer this and compare: https://www.raisingyourchild.com/explore?cat=feeding-the-baby&topic=feeding-the-baby--first-foods