Getting Started with BLW
Everything you need to know to begin your baby led weaning journey with confidence!
Signs Your Baby is Ready
Most babies are ready to start BLW from around 6 months, but look for these signs:
They Can Sit Upright Independently
Your baby can sit in a high chair without support
Long Tongue-Thrust Reflex
They no longer automatically push food out with tongue
They Show Interest In Food
Your baby watches others eat and reaches out for food
Good Head Control
Your baby can hold their head steady and turn it side to side
Core Principles of BLW
The foundation of successful baby led weaning.
1. Baby is in Control
Let your baby decide what, how much, and how fast they eat. Never force or pressure them to eat. They'll eat when they are hungry and stop when they're full.
Self-Regulation
2. Food Before One is Just for Fun
Breast milk or formula remains the primary source of nutrition in the first year. Solid foods are for exploration, practice and fun.
Low Pressure
3. Include Baby in Family Meals
Whenever it is possible, let baby join family mealtimes. They learn by watching and being a part of the social experience of eating together.
Social Learning
Offer a Variety of Foods
Expose your baby to different flavours, textures, and colours. This will help them to develop a well-rounded palate and reduce picky eating later.
Variety
Feeding Techniques & Methods
How to prepare and serve food for baby led weaning
Food Size & Shape
Cut foods into pieces no larger than an adult sized finger. This makes it easy for babies to grasp foods with their whole fist and leave some sticking out the top to bit
- Stick-shaped pieces about 2 inches long and 0.5 inches wide
- As pincer grasp develops (~8-10 months), offer smaller pieces
- Avoid round, hard shapes that could block babies airway
Texture Guidelines
Foods should be soft enough to squish between your fingers, but not so mushy they fall apart. Think of the consistency:
- Ripe avocado, banana, or well-cooked sweet potato
- Steamed until fork-tender for harder vegetables
- Meat should be moist and tender, cooked slowly or ground
Meal Structure
Offer 2-3 foods at each meal, including different food groups:
- A protein (meat, fish, eggs, beans, tofu)
- A fruit or vegetable
- A carbohydrate (bread, pasta, rice, potato)
Important Note
Always supervise your baby during meals. Never leave them alone while eating
Best First Foods for BLW
Safe & nutritious foods to start your BLW journey
Vegetables
- Steamed Broccoli Florets
- Roasted Sweet Potato Wedges
- Steamed Carrot Sticks
- Cooked Green Beans
- Avocado Slices
Fruits
- Banana Spears
- Ripe Pear Slices
- Steamed Apple Wedges
- Mango Strips
- Melon Sticks
Proteins
- Scrambled Eggs (well-cooked)
- Chicken Strips (moist, shredded)
- Flaked Fish (boneless)
- Lentils (mashed or whole)
- Tofu Strips
Carbohydrates
- Toast Strips with Butter
- Pasta (large shapes)
- Rice Cakes
- Oatmeal Fingers
- Pancakes Cut into Slices
Foods to Avoid (First Year)
- Honey (risk of botulism)
- Whole nuts (choking hazard - nut butters are okay)
- Added Salt or Sugar
- Whole Grapes or Cherry Tomatoes (cut lengthways)
- Raw Apple or Carrot (too hard)
- Popcorn (choking hazard)
Introducing Allergens
Current research suggests introducing common allergens early (around 6 months) and often. Introduce one new allergen at a time, in small amounts and watch for a reaction.
- Peanuts
- Dairy
- Soy
- Fish
- Eggs
- Tree Nuts
- Wheat
- Shellfish
Setting Up for Success
Essential equipment and tips for BLW mealtimes
Sturdy High Chair
Find one that allows your baby to sit upright with their feet supported
Bibs (Long-Sleeved)
Catch mess and protect clothes - silicone bibs work great!
Splat Mat
Place under the high chair for easy cleanup
Open Cups
Start practising with small open cups for water
Creating the Right Environment
Make sure you create a positive and healthy environment for your baby
Choose the Right Time
Start when your baby is happy and alert, not overtired or overly hungry. Mid-morning or early afternoon often works well.
Eat Together
Sit with your baby and eat your meal too. They learn by watching you and enjoy the social aspect of shared meals.
Stay Calm About Mess
Mess is learning! Expect food to end up everywhere. This exploration is how babies learn about food textures, temperatures and tastes.
Pro Tips
- Strip baby down to their nappy in warm weather for easier cleanup
- Keep a warm cloth or baby wipes handy for quick face and hand wipes
- Take photos and videos - these moments are precious and fleeting!
BLW Timeline & Progression
What to expect as your baby grows
6M
6 Months: Starting Out
Begin with simple, single-ingredient foods. Baby uses palmar grasp (whole hand). Most foods end up on the floor - this is normal! Focus on exploration, not nutrition.
1-2 meals per day
7-8M
7-8 Months: Building Skills
More foods makes it to the mouth. Start introducing more variety and combination meals. Begin offering water with meals in an open cup.
2-3 meals per day
9-11M
9-11 Months: Pincer Grasp
Pincer grasp develops (thumb and index finger). They can now handle smaller pieces. Eating becomes more efficient. Your baby will start eating more substantial amounts.
3 Meals + 1-2 snacks
12M+
12 Months+: Family Foods
Baby should be fully integrated into family meals. They can handle most textures and foods. Solid foods become primary nutrition source. They may show preferences and dislikes.
3 meals + 2 snacks