Baby food diversification: 8 key tips to get started right

– Getting started

The introduction of solid foods usually begins between 4 and 6 months. This window is broad and flexible, but also fairly strict: starting after 6 months is not recommended because, at that age, milk alone no longer meets a baby’s (rapidly increasing) developmental needs.

In fact, between 6 and 18 months is when babies can truly explore, taste, and fully awaken their palate! This is the time to try everything with them, when their curiosity is at its peak. Later on, their personality may assert itself more, their tastes will become more refined, and you might simply get a firm “no”… But their food journey is, of course, only just beginning.

– Milk, an essential food

Milk remains the main source of nutrition for infants—whether breast milk or formula—even when starting solids! In the beginning, babies will simply taste small amounts… It may take several weeks before they actually eat a full portion of purée or compote.

Milk plays a crucial role in their development and should remain part of their diet until around age 3. Did you know? Until 6 months, babies don’t drink water. Their hydration comes entirely from breastfeeds or bottles of formula!

– The importance of allergens

If there are known allergies in the family, it’s important to discuss them with your pediatrician before starting solids—they will guide you on when to begin.

Official recommendations regarding allergen introduction have changed, and it is now strongly advised to introduce certain foods early on. This includes peanuts, almond or hazelnut powder, gluten, eggs, etc. Early introduction has been shown to improve tolerance in children.

– No salt for babies

Salt is not recommended for young children for several reasons. Even for adults, too much salt isn’t ideal—but for babies, it’s strictly off-limits.

Foods already naturally contain small amounts of salt. Additionally, a baby’s kidneys are not yet fully developed and may struggle to process it. Finally, avoiding salt helps babies appreciate the natural taste of foods—the goal is for them to enjoy the true flavors of fruits and vegetables.

According to official guidelines, the recommendation is about 1g of salt per day up to age 1, then 2g up to age 3—which is essentially none! By comparison, adults should consume about 5g per day but often eat between 8 and 19g.

Want to enhance your baby’s purées and compotes? Spices are your best friends!

– A big yes to spices!

There is absolutely no reason not to have fun with spices, herbs, and seasonings! On the contrary, take advantage of your baby’s curiosity to introduce new flavors.

Start with mild, non-spicy options: cinnamon, vanilla, anise, for example. For savory dishes, try mild curry, turmeric, or za’atar. Of course, avoid pepper and chili for now!

Fresh herbs can also elevate recipes: parsley, cilantro, basil… And don’t forget thyme, rosemary, and bay leaf! All of these add a delicious touch to your baby’s meals—have fun with it!

– Protein

Introduced early in the form of smooth purées, animal proteins (meat, fish, and eggs) are very important in a young child’s diet. They are generally introduced at lunchtime alongside vegetables between 4 and 6 months, depending on your pediatrician’s advice.

Chicken, ham, turkey, etc., are good options. As for fish, some should be avoided (such as swordfish and shark due to heavy metal content), while others should be limited (such as tuna, monkfish, or ray).

Eggs are an excellent source of protein, rich in vitamins and trace elements. They should be well-cooked (omelet or hard-boiled) and offered in small quantities.

– Texture progression

Babies usually start with smooth fruit or vegetable purées, then gradually move to more textured foods, followed by soft chunks and eventually firmer pieces—all between about 6 months and 1 year.

In recent years, Baby-Led Weaning (BLW) has become increasingly popular. The idea? Let babies explore food on their own with non-puréed options.

Whatever method you choose, listen to your child. In reality, many parents combine both approaches in everyday life.

– Don’t force… but offer again

We can sometimes have high expectations for these shared moments—and disappointment can happen! However, babies should never be forced to finish a plate or eat something they don’t like.

A baby is an individual who needs time and has their own moods—and that’s perfectly normal. The key advice is to offer foods multiple times without giving up.

– The importance of DHA

Have you heard of DHA? We often talk about “good fats” without really knowing what that means… And yes, fat tends to have a bad reputation—but unfairly so! What should actually be limited are sugary, salty, and processed foods.

Babies, on the other hand, truly need these good fats—they are essential. DHA is an omega-3 essential fatty acid that the body cannot produce on its own. In other words, it must be provided through the diet.

A simple solution is using Quintesens baby oil, which is specially designed for babies aged 4 to 36 months and helps take the mental load out of daily nutrition. Just add a teaspoon of oil to your baby’s meals (after cooking, as oil should not be heated in order to preserve all its benefits).

This is extremely important, as DHA plays a key role in memory, as well as in the healthy development of the brain, vision, and nervous system. DHA products also exist for the whole family (pregnant women, breastfeeding mothers, adults…), because getting enough DHA is a lifelong need!