Starting solid foods is often an exciting time for both children and parents. Food introduction is an individual process where the child's interest, curiosity and development are the guiding principles. But how do you really know when it's time to start trying foods and what's appropriate to start with?
The first six months
During the first six months of a baby's life, exclusive breastfeeding is recommended, and then you can start introducing foods while breastfeeding continues. Breastfeeding is recommended to continue, preferably up to a year or for as long as the mother and child wish. Breast milk provides all the nutrients the baby needs to grow and develop during the first six months, with the exception of vitamin D, which needs to be added in the form of D drops.
For children and parents who cannot or do not want to breastfeed, there is infant formula that provides all the energy and nutrition that the child needs during the first six months. Infant formula is designed to mimic the nutrient content of breast milk as much as possible. There are different types of formula - and through your child health center (BVC) you should be able to get advice and support regarding bottle feeding. Are you curious about Unna's organic and Swedish-produced formula - click here!
When is it time to start eating?
Children who show interest in food early
Around six months of age, it is time to start introducing regular food, but some children show an interest in food earlier than that. According to the Swedish National Food Agency, the earliest you can let your child taste tiny taste samples, also called taste sensations, is 4 months of age. If your child is curious about food before 6 months of age, you can offer a small amount of the family's food, about a teaspoon, and let your child taste it from your finger. Remember that the taste sensations should be small taste samples, so as not to compete with breastfeeding or formula. If your child does not show an early interest in food, you can wait until the child is 6 months old.
At 6 months — time to let your baby explore regular foods
From the age of 6 months, the recommendation is to start offering regular food. Starting with food is an individual journey where the child's curiosity, interest and development should show the way. Initially, food introduction is about playfully testing new flavors and textures, but also about practicing eating from a spoon and learning to chew. Learning to eat can take time, and it is good to continue breastfeeding or giving breast milk formula during this period. Since breast milk and formula provide a lot of nutrition and energy, you as a parent do not need to worry if food introduction progresses slowly. Remember that all children are different, some children are curious about food and want to try new flavors right away, while others are not the least bit interested at first.
The taste journey begins – what can the child try?
There is no right or wrong way to start with food. You don't have to introduce one food at a time, but you can let your child try different foods. At first, it's fine to offer small samples of the family's food - it doesn't matter if the food contains a little salt for small samples. The most important thing is that the food has a soft consistency so that the child doesn't risk choking. For example, you can offer mashed root vegetables and vegetables, or boiled, mashed or blended fish, chicken, lentils and beans or baby porridge.
Certain foods should be avoided in the first year. You can read more about which foods young children should avoid on the Swedish National Food Agency's website.
Offer new flavors many times
During your baby's first year, there is a great opportunity to introduce many different flavors and lay the foundation for good eating habits. In fact, research shows that by starting to introduce many different flavors and textures early, the chances of your child eating more varied foods later in life increase.
Getting your child used to new tastes is an exciting journey that often requires both patience and time. Children have a preference for sweet and fatty foods from birth, and sweet foods are often popular. Therefore, it may be smart to start by introducing foods with more complex and bitter flavors such as broccoli, cauliflower, or lingonberries. Since children already have a preference for sweets, it may be wise to wait to offer foods with a sweet taste, such as fruit purees, until other flavors have been accepted.
New flavors often need to be offered many times, if the child grimaces, gags or spits out, it does not necessarily mean that the child dislikes the food. The child may need to try new foods several times before they accept it. Don't give up, keep trying, sooner or later the child usually dares to taste and find their favorites.
Increase the amounts gradually
When you start introducing regular foods, it's important to let your baby adjust at their own pace. Start with small amounts and gradually increase, until the food can eventually replace a full meal of breast milk or formula.
All babies are different, some quickly transition to regular food, while other babies want to continue breastfeeding or formula feeding for a longer period. There is no right or wrong way, so start from the baby's signals and needs.
Food with more chewy resistance
When your baby is around 8 months old, or earlier if they are ready, it is a good idea to start introducing foods with a bit more chew resistance and a coarser texture. Coarsely chopped or grated foods usually work well. If your baby is sitting up, can grasp things and reaches for food, this is a great time to offer pick-friendly foods in pieces. This helps your baby practice putting food to their mouth and breaking down and chewing food.
If you want, you can also offer food to suck and chew on. It is important to offer pieces that are large enough and firm enough so that the child cannot dislodge pieces of food that could get stuck in the throat. Even if the child does not have teeth, foods that offer a lot of resistance can still help develop the child's eating ability, for example a large mango seed or a large peeled carrot.
Let the child explore the food
Some children do not like being spoon-fed and may show disinterest in eating. As a parent, you can allow your child to be more involved in the meal by loading the spoon with food that the child can then bring to their mouth on their own. Allowing your child to touch, feel and hold the food themselves is often positive for their eating development. Let your child explore the food with all of their senses.
Porridge and gruel in the first year
Iron is an important nutrient that young children may have difficulty getting enough of. Young children have a high need for iron and at around 6 months of age, the child's innate iron stores begin to decrease and need to be replenished through food. The Swedish National Food Agency therefore recommends iron-fortified baby porridge and gruel for children under one year of age. One serving of enriched powdered porridge or gruel contains about a third of a young child's daily iron needs. Read more about Unna's gruel and porridge here!
When introducing porridge or gruel, it is good to do it step by step. Start with a few teaspoons a day to let the child get used to the new taste and consistency. When it feels safe and the child shows interest, you can gradually increase the amount. A portion of enriched baby porridge is a nutritionally complete meal that is good for breakfast, a snack and/or for an evening meal. Feel free to serve the porridge with mashed/chopped fruit or berries adapted to the child's age.
It is usually recommended that the number of porridge or gruel meals should not exceed three per day. This is because the child also needs to practice eating different types of food, encountering different flavors and chewing food with firmer consistencies.
5 tips for introducing food
1. Follow the child's curiosity and development
Start with food when the baby shows interest. The recommendation for food introduction is around 6 months of age, but small taste samples (taste sensations) can be offered as early as 4 months if the baby is curious.
2. Start small and increase the amount gradually
Start with small amounts of food, such as a pinch of spice, and gradually increase the amount. Continue to breastfeed or give formula in parallel during the transition to regular food.
3. Offer new flavors many times
Introduce different flavors and textures to promote a varied diet over time. New flavors may need to be offered several times before the child gets used to them, don't give up if the child frowns at first!
4. Practice chewing and eating on your own
Once your child is sitting up and showing interest, you can offer food that is more chewy and easy to pick. Let your child explore the food with their hands and try to encourage independent eating, even if it gets messy.
5. Focus on iron-rich meals
Young children have a high iron requirement, so it is important that their food contains iron. Enriched baby porridge or gruel are good options, but it is also a good idea to supplement with iron-rich foods such as meat, beans, lentils or tofu.
References:
Swedish National Food Administration. (18 June 2025). Infants
https://www.livsmedelsverket.se/matvanor-halsa--miljo/kostrad/barn-och-ungdomar/spadbarn
National Handbook for Child Health Care. (June 18, 2025). Food introduction.
https://www.rikshandboken-bhv.se/amning-och-nutrition/mat-och-dryck---oversikt/matintroduktion
