Picky eating is a normal part of child development. Almost every baby or toddler will go through some stage of refusing certain foods, resisting new textures, or sticking to a handful of favorites. 

That said, the way you approach feeding in the early months can make a big difference. Early feeding practices can set your baby up for success, help develop important oral skills, and even influence the duration or intensity of picky eating later on.

As I start solids with my third baby, I’ve been reflecting on the tools and strategies we’re using — and why. Whether you’re about to begin solids or you’re in the thick of it, here’s a look at what’s working for us.

How to Start Solids and Help Prevent Picky Eating

Feeding Skills Start Before the First Bite

Even before your baby is ready to officially start solids, they’re developing the skills they’ll need for eating.

Once my little one started bringing toys and teethers to his mouth, I offered baby feeding tools designed to strengthen oral muscles and encourage chewing.

Our favorite pre-feeding tools can be used as a teether, dipped into breast milk, formula, or purees, and even used as a “spoon.”

Why they’re great:

• • Support lips, tongue, cheeks, and jaw strength
    
  • Encourage munching, biting, and chewing motions
    
  • Provide sensory bumps for texture and tactile input
  • Baby-friendly handle makes self-feeding easier

Another option: ​baby-friendly breast milk popsicles​ (also great with formula and later with purees). The temperature took some getting used to but by the third try he was into it! The short, chunky handle was perfect for his little hands.

It’s Not Just About the Food

Yes, what you offer matters. But how you offer it — and how mealtimes feel — might be even more important. Babies learn to eat through exploration, and the early months when they start solids are about much more than just nutrition.

Here are a few guiding principles we follow:

• Offer food without pressure
  
• Expect — and embrace — the mess
  
• Re-offer foods multiple times, in different forms
  
• Encourage self-feeding whenever possible
  
• Watch for and respect your baby’s cues (done means done!)
  

This approach helps babies build trust with food and their bodies, laying the foundation for a healthy relationship with eating.

What We’re Offering (So Far)

There’s no one “best” first food for babies. The best choice is what works for you, fits your lifestyle, and feels doable. For us, that’s been a mix of whole foods and purees. I’m focusing on iron-rich foods and allergen introduction, while also sharing what the family is already eating.

Some early wins and experiments:

• Mashed banana mixed with breast milk + a side of whole banana
  
• Well-done steak strips (cut finger-length — a surprising favorite!)
  
• Cantaloupe slices cut with this genius tool
• Cucumber spears
  
• Purees mixed with peanut flour (for early allergen exposure)
  
• Whole milk Greek yogurt with cinnamon, later with tahini (sesame)
  
• Broccoli florets
  
• Omelette strips

My Favorite Feeding Tools

You don’t need special gear to start solids. That said, the right tools can make feeding easier, safer, and more enjoyable for both you and your baby. Here are some of my tried-and-true favorites:

A supportive baby seat: Ours sits safely on the counter, which is a game-changer during busy dinner prep.

Baby-friendly spoons: Thoughtfully designed for small mouths, they make self-feeding easier and safer.

Flexible baby-friendly plate: Keeps food contained while still giving baby the chance to explore.

The best open cup: Perfect for introducing water, with a design that makes it approachable for babies (my older kids still use it too).

Baby led weaning cutters: A nice option if you’re nervous about baby-led weaning, or just want another way to let baby practice chewing.

A book on allergen introduction: Helpful for navigating peanut, egg, sesame, and other allergens with confidence.

Final Thoughts on Starting Solids

Starting solids is exciting — and sometimes overwhelming. Between choosing the “right” first foods, figuring out baby led weaning vs. purees, and managing the mess, it’s easy to overthink it.

Remember: there’s no perfect way to start solids. What matters most is giving your baby opportunities to explore food, respecting their pace, and creating a safe, positive environment around eating. Those early experiences can help shape how your child relates to food for years to come.