Why Your Baby Needs Real Food (Not Just Purees)

By: Dr. Alyssa McPeak

As parents, we all want to give our babies the best start when it comes to nutrition. For decades, the standard advice has been to start babies on jarred purees, cereals, or pouches around six months old. But more recent research — and what we see every day in practice — shows that babies benefit from real table food around the time they cut their teeth.

The Problems With Only Purees

When babies aren’t given opportunities to eat real foods and explore textures, we often see:

• Picky eating later in toddlerhood and beyond.

• Food and texture aversions (refusing certain textures or consistencies).

• An over-sensitive gag reflex, making mealtimes stressful.

• Increased risk of choking later on — because they haven’t practiced chewing and swallowing safely.

Purees are convenient and may fill a belly, but they don’t actually teach your baby how to eat. Babies need exposure to the sights, smells, tastes, and textures of food in its natural form.

There’s No Magic Age

Many parents hear “six months” as the go-to time to start solids. But the truth is: there isn’t a one-size-fits-all age.

Babies begin producing the enzymes needed to digest food when their first teeth appear. That’s your baby’s natural signal that their body is preparing for real foods. Every child is unique — some may be ready earlier, some later. Instead of watching the calendar, watch your baby.

Easy and Educational First Foods

When starting solids, think about foods that are:

• Nutrient-dense

• Easy to grasp

• Safe to chew, mash and swallow

• Educational (helping your baby learn what food looks, feels, and tastes like)

Here are some great starter options:

• Avocado slices – soft, nutrient-rich, and easy to hold.

• Steamed carrots or sweet potato sticks – cooked until soft enough to mash between your fingers.

• Banana spears – naturally soft and rich in potassium.

• Shredded chicken or ground beef – tiny, soft pieces give babies an early introduction to protein.

• Steamed broccoli florets – the “tree” shape is fun for little hands, and the florets are easy to chew.

• Soft scrambled eggs – full of choline for brain development (unless there’s an allergy concern).

• Canned peas – teaches your baby the pincher grasp, soft, and plant-based protein.

Always supervise mealtimes, and let your baby explore with their hands and mouth. Eating is a full sensory experience, and messy meals are part of the learning process.

Helping Your Baby Build a Healthy Relationship With Food

Starting your baby on real foods supports:

• Oral motor development (chewing and swallowing skills).

• A healthy gut and microbiome.

• Confidence and curiosity with food.

• A lower risk of picky eating later in life.

Most importantly, it helps your child understand that food is nourishment, connection, and something to enjoy.

✨ At Roots Wholistic Health, we support families in every stage — from pregnancy to baby’s first bites and beyond. If you have questions about starting solids, baby’s development, or concerns about picky eating, we’re here to help guide you.