As your little one grows and begins solids, it is just as important to be feeding them nourishing foods as it was while you breastfed them. Below are guidelines to help you do just that!

As a reminder this information is based off the Nourishing Traditions books & work of Weston Price. I take no credit for their work.

General Principles

• Begin solids around 6 months of age, when the baby shows readiness (can sit up, shows interest in food, has lost the tongue-thrust reflex).
• Introduce foods slowly and simply, allowing baby’s digestive system to adjust.
• Prioritize nutrient-dense, animal-based foods, as these are most easily digested and rich in the nutrients babies need for rapid growth.

Recommended First Foods

1. Egg Yolk (from pasture-raised hens)

• Start around 6 months.
• Rich in choline, cholesterol, and DHA for brain and nervous system development.
• Avoid the egg white initially, as it is harder to digest.
• Add a pinch of grated liver (frozen for 14+ days first, then finely grated) for extra B12, iron, and fat-soluble vitamins.

2. Liver and Other Organ Meats

• Pasture-raised, grass-fed liver is one of the most nutrient-dense foods for babies.
• Can be offered as small, gently cooked purées or mixed with egg yolk.
• Provides iron, zinc, vitamin A, and essential fatty acids.

3. Pureed Meats and Bone Broth

• Start with slow-cooked meats (lamb, beef, chicken, turkey).
• Puree with homemade bone broth for easy digestion and added minerals.
• Traditional cultures often pre-chewed meat for infants—pureeing with broth mimics this.

4. Bone Broth

• Rich in collagen, minerals, and gut-healing compounds.
• Excellent base for purees.
• Supports digestion and joint/skin health.

5. Cod Liver Oil (High-Quality, Fermented or Extra-Virgin)

• Small amounts can be introduced after 6 months.
• Provides vitamins A & D, and omega-3s for immune and brain health.
• Traditionally used by many cultures for infants.

6. Vegetables (Well-Cooked & with Fat)

• Start with soft, cooked vegetables like carrots, sweet potatoes, zucchini, squash, peas.
• Always serve with butter, cream, or lard—babies need fat to absorb fat-soluble vitamins.
• Avoid raw vegetables early on, as they are harder to digest.

7. Fruits (Cooked First)

• Soft, cooked fruits like apple, pear, or banana can be given occasionally.
• Should be introduced after animal foods, as too much fruit can crowd out nutrient-dense options.

8. Raw Dairy (if tolerated)

• Around 9–10 months, some babies may tolerate raw kefir, yogurt, or raw milk cheese.
• Provides probiotics, calcium, and fat-soluble vitamins.
• Always choose raw from grass-fed animals if available, as pasteurized dairy can be difficult to digest.

9. Grains (Wait Until After 1 Year)

• Traditional societies did not feed grains to babies until at least one year old, after the digestive system matured.
• When introduced, grains should be properly prepared (soaked, sprouted, or fermented).
• Good first grains: soaked oats, sourdough bread, soaked rice.

Foods to Avoid in the First Year

• Commercial baby cereals (nutrient-poor and hard to digest).
• Pasteurized dairy.
• Soy products.
• Processed foods and seed oils.
• Refined sugar and fruit juices.

Conclusion: If you are on track with eating optimally throughout your pregnancy, and stick with it as your child grows, you will be giving them an incredible head start for both body and brain health in their life!

Written by: Katelyn