Baby-Led Weaning vs. Purees: A Registered Dietitian’s No-Stress Guide to Starting Solids
Greta, around 6 or 7 months, eating quinoa with yogurt and ground meat.
Starting solids can feel exciting... and also a little overwhelming. Should you follow baby-led weaning? Start with purees? Introduce allergens ASAP or wait? How do you know if your baby is even ready?
Hi, I’m Sammie—a Registered Dietitian and mama of two—and I’m here to say: you can do this. There’s no one “perfect” way to feed your baby, and what matters most is responsive feeding and your confidence as a parent.
Let’s break down what you really need to know.
BLW vs. Purees: What’s the Difference?
Baby-Led Weaning (BLW) means offering soft, appropriately-sized finger foods from the start and letting your baby feed themselves.
Traditional Purees typically involve spoon-feeding smooth or mashed foods, gradually increasing texture over time.
The good news? Both can be totally appropriate and safe when done with care. I personally used a mix of both depending on the day, the food, and (let’s be honest) the mess. (Hi, yogurt.)
How to Know Baby is Ready to Start Solids
Most babies are ready around 6 months, but readiness isn’t about age alone. Look for these signs:
Baby can sit up with minimal support
Good head and neck control
Shows interest in food (reaches, watches you eat, opens mouth when food is near)
Loss of tongue-thrust reflex (they’re not immediately pushing food out of their mouth)
What to Offer First?
Choose soft foods that squish easily between your fingers and are about the size of your pinky finger. A few ideas:
Steamed sweet potato sticks
Ripe avocado slices
Banana spears
Scrambled eggs
Oats, lentils, soft toast strips, etc.
And, if you’re offering pureed foods, aim to get your little to feed themselves, either with their hands or with some utensils! When I offered purées, I utilized these utensils (affiliate link) which I HIGHLY recommend!
Choking hazards to avoid until about age 4:
Whole nuts
Raw, hard veggies
Whole grapes
Hot dogs
Spoonfuls of peanut butter
Popcorn
Hard candies
Really, any round, spherical shape that could block the airway. I used this tool constantly to quarter foods like grapes and tomatoes. I’m not a kitchen gadget gal, but this saved me.
Gagging vs. Choking
Gagging is normal—even a good thing. It’s part of learning to move food around the mouth safely. Babies have a super sensitive gag reflex early on to protect them. If gagging freaks you out, I recommend watching some youtube videos of kiddos gagging so you know what it looks like and kind of desensitize yourself to it.
Choking, however, is quiet. You may see signs like:
Inability to cough or cry
Blue or dusky lips
Panic or silent struggling
✅ I recommend all parents get infant CPR certified—not because it’s likely to happen, but because confidence changes everything.
What About Allergens?
Introduce common allergens (peanut, egg, wheat, dairy, soy, etc.) early and often—one at a time, and ideally when baby is healthy (no illness or rash).
Start with tiny amounts, like a smear of peanut butter mixed in oats, and monitor for a few hours.
Allergy signs to watch for (typically, you wouldn’t see these until the 2nd or 3rd exposure):
Hives
Vomiting
Swelling of lips, face, or tongue
Difficulty breathing (seek help immediately)
Responsive Feeding: The Most Important Thing
No matter how you serve food, responsive feeding matters most.
That means:
Offering food without pressure
Letting baby decide how much (or whether) to eat
Watching for hunger and fullness cues
Allowing them to feed themselves when possible (yes, even if it’s messy!)
This helps kids develop trust in their body and a positive relationship with food—for life.
A Quick Note on “100 Foods Before 1”
You may have heard that you need to introduce 100 foods before age 1. Please don’t stress about that number—it’s not a gold standard. Introduce what feels safe and manageable for your family.
Don’t Forget the Setup!
Make sure baby is:
Sitting upright in a safe, secure high chair
Supported at the hips, knees, and feet (ideally with a footrest)
Seated comfortably—you’d be surprised how many feeding struggles are actually posture struggles
Sit with your kiddo as often as possible! Family meals and MODELING are super beneficial!
My Biggest Advice?
Choose what feels good for you. Whether it’s BLW, purees, or a combination, a confident, comfortable parent is the best feeding approach there is.
Your baby doesn’t need perfection. They need presence, patience, and practice. You’ve got this! Plus, think of all the cute, messy baby photos you’re about to take!