Your baby’s first foods should contain nutrients like iron, calcium, selenium, zinc, choline, Vitamin D/A/C, prebiotics and probiotics, healthy fats, and protein.

Here’s our expert-recommended Best First Foods.

Moong

Moong dal and whole moong are very rich in zinc, folate, iron, fiber, protein, and carbs. Fiber helps build and support a healthy gut, while zinc and folate help improve immune function and neurodevelopment.

Moong is also rich in antioxidants. Sprouting moong helps improve nutrient absorption and aids digestibility.

How to serve:

• Offer well-cooked, tender, and soft moong dal
  
  

• Offer whole moong that’s been sprouted, cooked, and mashed
  
  

Khichdi

This is a perfect first food as it includes both rice and dal. Dal (lentil) is rich in iron, while rice offers complex carbs and complete protein.

How to serve:

• Khichdi balls (well mashed) are a good option in baby-led weaning and spoon-led weaning.
  
  

• Offer mashed khichdi in a bowl and let your baby scoop it with their fingers.
  

Finger millet (Ragi)

Among the various millets, ragi is a common choice when introducing solids to infants in Indian homes. Rich in iron, calcium, B vitamins, magnesium, phosphorus, manganese, and zinc, ragi is also a great non-dairy source of calcium.

The nutrients in ragi boost immunity, metabolism, and energy levels. Its soluble fiber helps regulate bowel movements.

How to serve:

• Make ragi porridge using ragi flour or atta
  
  

• Make chapati or dosa using ragi flour or atta
  
  

Bananas

It’s no secret babies love bananas! Bananas are an excellent first solid food for babies because they’re soft, nutrient-dense, and easy to digest. They provide carbs, B vitamins, Vitamin C, potassium, and magnesium, supporting bone health, muscle development, and neurological growth.

Bananas also contain pectin, a natural prebiotic that supports gut health.

How to serve:

• Mash ripe bananas and serve on a spoon or in a bowl
  
  

• Mix with millet porridge or cereal
  
  

• Serve long pieces coated with powdered nuts or seeds for better grip
  
  

Bell Peppers

Rich in antioxidants and vitamins A, C, B6, and folate, bell peppers support vision, digestion, and brain development. One pepper contains over 100% of a baby’s Vitamin C needs.

How to serve:

• Roast and cut into big strips for introducing food to baby chart weaning styles
  
  

• Mash and mix into dal or porridge
  
  

Red lentil (Masoor)

Masoor is a staple in India and one of the easiest options when introducing solids to infants. Rich in iron, plant-based protein, and complex carbs, it fuels your baby with sustained energy. Its fiber content supports digestion, while folate, B vitamins, and minerals (phosphorus, manganese, zinc) boost neurological and immune health.

How to serve:

• Cook soft dal at home and mash if needed
  
  

• Mix with rice for a balanced feeding infants chart meal
  
  

Kidney beans (Rajma)

Rajma is a powerhouse when planning best foods for infants. With protein, fiber, folate, iron, and zinc, kidney beans strengthen blood health, growth, and immunity. The antioxidants in their red skin further support your baby’s overall wellness.

How to serve:

• Always soak overnight before cooking
  
  

• Slightly flatten cooked beans and serve with rice
  
  

Eggs

Eggs are excellent for infant nutrition, packed with choline, selenium, lutein, and zeaxanthin — crucial for brain and eye development. Yolks are also one of the few early sources of Vitamin D.

How to serve:

• Always serve fully cooked, never runny
  
  

• Mash hard-boiled egg with breastmilk/formula
  
  

• Scrambled or omelet after a few starter foods have been introduced
  
  

Pumpkin

Pumpkin is a carotenoid-rich food that helps with Vitamin A absorption. It’s also a good source of Vitamin E, C, B6, potassium, iron, and folate — making it a perfect vegetable when introducing foods at 6 months.

How to serve:

• Add to dal or sabji in large soft pieces
  
  

• Mash or puree into rice and porridge
  
  

• Roast wedges for finger foods
  
  

Chicken liver or drumstick

Chicken liver is an excellent early option for infant nutrition as it’s rich in heme iron, zinc, copper, choline, Vitamin A, and selenium. A drumstick (with little meat) helps babies practice oral motor skills.

How to serve:

• Remove sharp bones/cartilage
  
  

• Serve liver well-cooked and pureed
  
  

• Give trimmed drumstick for gnawing
  
  

Pearl millet (Bajra)

Bajra is iron-rich and one of the most nourishing grains on any introducing food to baby chart. It also provides protein, fiber, calcium, and healthy fats for growing bones and muscles.

How to serve:

• Prepare bajra khichdi with flour
  
  

• Mix with dal or vegetables for variety
  
  

Sesame seeds

Sesame seeds are nutrient-dense — high in calcium, iron, zinc, folate, and antioxidants. They also provide healthy fats, making them a valuable addition to feeding infants.

How to serve:

• Add powdered sesame to porridge
  
  

• Make a thin paste (like tahini) and mix with meals
  
  

Amaranth (Rajgira)

An ancient grain, amaranth is naturally gluten-free and packed with protein, folate, iron, zinc, and manganese. It is a wholesome part of feeding infants chart plans.

How to serve:

• Make rajgira porridge with flour
  
  

• Cook into khichdi with rice/dal
  
  

Peanuts

Peanuts, though a common allergen, are rich in healthy fats, protein, magnesium, and Vitamin E. Early introduction (with caution) can help prevent allergies later.

How to serve:

• Add ground peanuts to porridges
  
  

• Mix peanut paste into sabzis
  
  

• Offer homemade thin peanut butter spread
  
  

Mango

Mango is nutrient-dense and naturally sweet — one of the most loved baby solid foods. Rich in Vitamins A, C, E, and folate, it supports immunity, digestion, and brain development.

How to serve:

• Offer coated wedges (nuts/coconut) for grip
  
  

• Give the mango pit to gnaw for oral development
  
  

Pomfret

Pomfret (butter fish) is low in mercury and high in protein, omega-3 fatty acids, Vitamin D, B12, and A — making it one of the best seafood options for feeding infants.

How to serve:

• Ensure it is well-cooked and completely deboned
  
  

• Serve mashed or flaked with rice
  
  

Chickpeas (Kabuli Chana)

Chickpeas are high in protein, fiber, folate, and iron, supporting immune health and red blood cell development. They’re a staple choice in many introducing foods routines.

How to serve:

• Soak overnight and cook until soft
  
  

• Mash or flatten to reduce choking risk
  
  

Curd

Curd is probiotic-rich and excellent for gut health, while also offering calcium, Vitamin A, B12, and zinc. It’s a cooling and safe option in infant nutrition from 6 months onward.

How to serve:

• Mix with rice or millet
  
  

• Serve plain in a bowl for scooping
  
  

• Add fruits or powdered seeds
  
  

FAQs

Q1. What are the best foods to start eating healthy?
The best foods to start are simple, nutrient-rich options such as moong dal, ragi porridge, bananas, pumpkin, and lentils. These best foods for infants provide iron, protein, healthy fats, and fiber, making them perfect for a strong start in infant nutrition.

Q2. Should you introduce food at 4 or 6 months?
Most experts recommend when to introduce solids to infants is around 6 months, as babies at this stage usually show readiness cues like sitting with support, good head control, and interest in food. Introducing earlier than 6 months should be discussed with your pediatrician.

Q3. Can I start puree at 5 months?
Yes, some parents begin feeding infants purees at 5 months if the baby shows signs of readiness. Soft, single-ingredient purees like banana, pumpkin, or moong dal are safe early options. Always consult your pediatrician before starting.