Understanding nutrition for babies over 6 months

Introducing complementary foods around six months is typical, as babies start to show signs of developmental readiness around that time. Even after starting solids, breastmilk and/or formula is a baby’s primary source of nutrition. However, solid foods are introduced at this age to complement and support their evolving nutritional and developmental needs.

You can introduce solid foods using purees or soft finger foods if you prefer baby-led weaning (BLW). BLW is an approach to introducing solids where babies are given solid foods to feed themselves, instead of pureed foods fed by a spoon (spoonfeeding). This approach promotes independence at mealtimes and encourages babies to explore textures and flavors with finger foods. 

“There is no single way to introduce food to your babies, and the decision to introduce purees or foods according to BLW is a personal decision that can be decided between the parents and their pediatrician based on the baby’s developmental readiness and medical history,” says Summer Health pediatric dietitian, Nicole Silber, RD, CSP, CLC. This perspective is important because it highlights that both feeding methods are appropriate, and the choice is dependent on your baby’s needs and your family’s preferences.

If you start with purees, try thin, smooth textures. Once your baby shows they can eat these comfortably, you can gradually introduce thicker and chunkier purees or mashed foods. Aim to introduce finger foods before your baby reaches 9 months. It can be more challenging for them to adjust to new textures after this age. 

Breastfed babies should continue receiving 400 IU of vitamin D each day. Formula-fed babies may need supplemental vitamin D if they consume less than 32 ounces of infant formula daily.

Nutrition for 6 to 9 month old

Eating solid food gives babies an opportunity to practice oral motor and fine motor skills and hand-to-mouth coordination. Eating is also a sensory experience, where they can explore their senses through food. “I always recommend offering flavorful foods to excite those young taste buds, whether it be from adding in some herbs into their purees or finger foods,” says Silber.. 

As babies approach nine months and gain more experience with solids, they begin to transition towards a diet of solid foods and gradually begin the weaning process (from breast milk or formula). This transition happens slowly over the next several months. You may notice your baby drinking less milk each day—whether it’s fewer ounces from a bottle or shorter breastfeeding sessions.

Transitioning from baby food to finger foods

Whether you start solids with purees or baby-led weaning, offering finger foods is an important developmental step. When offering finger foods, the goal is to provide options that babies can easily pick up. At 6 months, babies can grasp food with their whole hand, a skill known as the palmar grasp. During this stage, it's best to serve foods they can easily pick up and hold, such as long spear-shaped pieces of food.

Around 8 or 9 months, you’ll notice your baby practicing the pincer grasp, which allows them to pick up small pieces of food with the index finger and thumb. At this age, cut foods into small pea-sized pieces so they can work on this developing skill.

Allergen introduction

This stage is also an important time to introduce allergens. Starting solids can be a source of worry and anxiety for many parents because of the fear of potential allergic reactions. It’s important to note that most foods aren't considered allergens, and only 8% of children in the United States are affected by food allergies. Recent research suggests that introducing allergenic foods early and frequently can significantly decrease the risk of developing a food allergy.

We recommend offering allergens to your baby when they start solids at six months. The nine major allergens include:

• Cow’s milk

• Wheat

• Egg

• Soy

• Sesame

• Tree nuts

• Peanuts

• Fish

• Shellfish

While allergens don’t have to be the very first foods offered, they should be offered within the first month of starting solids (at 6 months). First start with non-allergenic foods (unless otherwise instructed by a medical professional), so that your baby builds eating skills. If your child has severe eczema or has had a previous allergic reaction, consult your local or Summer Health pediatrician before proceeding with allergen introduction. 

What nutrients do babies need between 6 and 9 months?

• Protein: Protein helps build muscle, strengthen the immune system, and provides satiety. Include a source of protein in every meal, such as: chicken, fish, eggs, beans, lentils, dairy, or tofu. 

• Grains: Grains, or carbohydrates, are the body’s preferred source of energy. Opt for whole grains, which are higher in fiber to support digestion and gut health. Great choices include: brown rice, quinoa, rolled oats, or serve whole wheat breads or pastas.

• Fruits and vegetables: Packed with essential vitamins, minerals, antioxidants, and fiber, fruits and vegetables are a must at every meal. Aim for a variety of colors to ensure a diverse range of nutrients. Some examples of colorful fruits and vegetables: Red bell peppers or watermelon, orange persimmons or sweet potatoes, yellow squash or bananas, green broccoli or grapes, blue blueberries, purple eggplant, white asian pears, and pink apples. 

• Healthy fats: Fats are essential for energy, brain development, and absorbing key nutrients like calcium. Include healthy fats such as: fatty fish (salmon), olive or avocado oil, avocado, nuts, chia seeds, and flaxseeds. 

How many meals do babies need each day?

• 6 months: One meal per day

• 7 months: One meal per day

• 8 months: Two meals per day 

• 9 months: Two to three meals per day

Breast milk and formula are more nutrient-dense than most solid foods. For example, 1 oz of breast milk has more nutrients than 1 ounce of apple puree. This is important because the majority of a baby’s calories should come from milk during the first year to support healthy growth and development. This is a helpful reminder not to push solids too aggressively at the start. Instead, solids should complement breast milk or formula, not replace it.

All babies will progress differently with solids. Some are more eager for it, and others have a slower acceptance. Pay attention to your baby's hunger cues to determine if they are ready for more food. 

In some cases, babies who are slow to gain weight or struggling with breastfeeding or bottle-feeding may benefit from extra solid food to help replace the calories and nutrients they're not getting from milk. Consult your pediatrician before making this dietary change. 

When to add another meal to your baby’s feeding 

Add another meal of solid food when your baby becomes more comfortable with eating and start showing signs that they want more food (such as getting fussy between milk feeds or crying for more solids during mealtime).

Best food for 6 to 9 month old infants

The goal during this stage is to introduce babies to a variety of new foods that provide different flavors and textures. This not only helps to expose them to diverse nutrients from different food groups, but also encourages the development of their tastes and preferences. Exposure to new foods lays the foundation for healthy eating habits as they grow.

Iron-rich foods for babies

Iron is an important nutrient for growth, especially for breastfed babies since breast milk contains lower levels of iron compared to formula. Iron helps support healthy brain development and overall growth. To ensure your baby gets enough iron, you can offer iron-rich foods such as:

• Iron-fortified infant cereals

• Eggs

• Beef

• Liver

• Beans and lentils 

Allergens in food for babies

Early introduction of potential allergens may help prevent future food allergies. The nine common allergens are:

• Eggs

• Wheat

• Dairy

• Soy

• Fish

• Shellfish

• Peanuts

• Tree nuts

• Sesame

Nutrient-dense foods for babies

Babies eat small amounts of food. Therefore, it’s essential to offer nutrient-dense foods that pack a lot of nutrition into each bite. Nutrient-dense foods are rich in vitamins, minerals, and healthy fats, and are higher in calories. 

• Eggs

• Nut butters (thinned with water)

• Beef 

• Chicken

• Avocado 

• Whole milk yogurt 

Feeding skills: 6 to 9 months

• Palmar grasp: By six months, babies develop the ability to use their whole hand to bring food to their mouth.

• Pincer grasp: Around 9 months, babies start practicing picking up smaller pieces of food (like a cheerio) with their index finger and thumb, and bring it to their mouth. 

• Cup-drinking: This is a good time to introduce an open cup or straw cup. Babies can start learning how to bring the cup to their mouth, place their lips around the rim or straw, and take small sips of water.

Meal planning: for 6 month old infants

At this stage, aim for one solid meal each day, featuring one or two foods. In the early stages, try introducing 5 to 6 new foods each week to provide your baby with a variety of flavors, food groups, textures, and potential allergens.

The best time for solid food is between milk feedings—when your baby isn’t too hungry or too full. It’s also important to feed your baby when they’re curious and interested in eating. If they’re fussy or overtired, they won’t have the patience to focus on their food. A good place to start is to introduce solid foods 30 to 90 minutes before or after a milk feed.

The focus is on the quality of the meal rather than the quantity. At this age, your baby will probably only eat a few spoonfuls or bites.

Suggested pureed foods:

• Mashed banana 

• Butternut squash puree 

• Carrot puree 

• Mashed roasted sweet potato

• Iron-fortified cereal mixed with breast milk or formula 

• Unsweetened applesauce with thin, unsweetened, no salt-added peanut butter (thinned)

Suggested foods for BLW:

• Banana spears

• Roasted butternut squash spears 

• Moist shredded chicken 

• Scrambled eggs 

• Shredded cheese

Meal planning: 7 to 9 month infants

Once your baby is comfortably eating one meal a day, you can begin introducing two meals a day, typically between 7 to 9 months, and then a third meal around 9 and 10 months. At this stage, your baby will be eating enough to enjoy multiple foods in each meal. For example, you might offer oatmeal with banana, chicken with zucchini, or yogurt and mashed fruit. Their portions will gradually increase from just a few spoonfuls or bites to about 2 to 4 ounces at each meal, and eventually 4 to 6 ounces per meal.

Feeding tips for babies

• Share family meals: Babies learn from watching and imitating. Plus, eating together builds healthy eating habits and reduces the burden of cooking two separate meals.  

• Involve your baby in the kitchen: Set your baby up in a high chair near you while you cook. Give them safe items like a wooden spoon to play with to keep them engaged and encourage interest in food from an early age.

• Embrace the mess: Babies learn from exploring their food with their hands before they eat it. Food play is developmentally appropriate, and mess is part of the process. 

• Add flavor: Don’t be afraid to offer bold, exciting tastes. Most herbs and spices are safe for babies—just avoid honey as well as added salt before 12 months, and continue to limit it as best you can to reinforce healthy eating habits. Use oils (olive, avocado, coconut) or fresh or dried herbs to flavor your baby's meals. 

• Expect change: Every phase of eating is just that—a phase. What your baby loves today might not be their favorite tomorrow, and that’s totally normal. Stay flexible and continue offering variety. 

• Follow their lead: Babies are excellent at regulating their hunger and fullness. They naturally eat when they're hungry and stop when they're full. Let them eat as much or as little as they want, and they'll give you cues when they're satisfied or still hungry. Hunger cues may include smacking their lips, sticking out their tongue, licking their lips, or showing interest in that uneaten sandwich on your plate. Fullness cues might involve turning their head away from the spoon, closing their mouth, or becoming fussy or irritable in the highchair.

• Be mindful of added salt and sugar: When preparing family meals, set aside a portion for your baby before adding salt or sugar. Babies should avoid excessive salt intake because they have developing kidneys, and it may be difficult to filter out excess salt. It's best to steer clear of foods with added sugars to promote healthy eating habits.

• Gagging is normal: It's completely normal for babies to gag, make funny faces, or even spit out food during the first few months of starting solids. Babies who eat finger foods are more likely to gag, but that doesn't mean they're choking.

• Choose a high chair with good support: This includes a backrest and footrest to help your baby focus on eating without struggling to stay upright. Adequate support ensures they’re comfortable and can concentrate on the meal rather than trying to keep themselves balanced.

When to consult a pediatric dietitian for your infant

Consult your pediatrician or pediatric dietitian if you:

• Are unsure whether your baby is eating age-appropriate foods

• Need support with the weaning process

• Want ideas for nutritious and safe foods 

• Notice your baby is strongly resisting solids or mealtimes

Summer Health