Nourishing First Steps

A Meal-Wise Guide to Feeding Babies from 6 Months to 1 Year

Baby’s First 100 Foods Checklist (6–12 Months)

Introduce one food at a time

Follow the 3-day rule

Start with small quantities

Offer textures according to age

Grains & Cereals (15)

• Rice

• Ragi

• Oats

• Wheat

• Barley

• Jowar

• Bajra

• Suji (semolina)

• Poha (flattened rice)

• Broken wheat (dalia)

• Corn

• Millet mix

• Quinoa

• Brown rice

• Idli rice

  Pulses & Proteins (15)

• Moong dal

• Toor dal

• Masoor dal

• Chana dal

• Urad dal

• Paneer

• Curd

• Egg yolk

• Whole egg

• Peanut (powdered)

• Soy

• Chickpeas

• Green peas

• Fish (well cooked)

• Almond powder

  Vegetables (25)

• Carrot

• Pumpkin

• Bottle gourd (lauki/sorakaya)

• Ridge gourd (beerakaya)

• Snake gourd

• Tomato

• Potato

• Sweet potato

• Beetroot

• Spinach

• Fenugreek leaves (methi)

• Drumstick

• Ivy gourd (dondakaya)

• Cabbage

• Cauliflower

• Green beans

• Capsicum

• Onion

• Garlic

• Green peas

• Zucchini

• Broccoli

• Brinjal

• Cucumber

• Okra

  Fruits (20)

• Banana

• Apple

• Pear

• Papaya

• Mango

• Sapota (chikoo)

• Avocado

• Pomegranate

• Watermelon

• Muskmelon

• Peach

• Plum

• Orange

• Sweet lime (mosambi)

• Grapes (mashed, skin removed)

• Strawberry

• Blueberry

• Guava

• Kiwi

• Dates

  Fats, Seeds & Extras (10)

• Ghee

• Butter (small amounts)

• Olive oil

• Coconut oil

• Sesame seeds (powdered)

• Flaxseed powder

• Chia seeds (soaked & powdered)

• Cashew powder

• Walnut powder

• Sunflower seed powder

  Herbs & Mild Flavors (5)

• Cumin

• Coriander

• Mint

• Curry leaves

• Ginger

  Traditional Add-ons (10)

• Khichdi

• Idli

• Dosa

• Upma

• Poha

• Vegetable pulao

• Curd rice

• Paneer bhurji

• Dates + nuts powder laddu

• Vegetable paratha

  A summary of the key Indian (ICMR / NIN)-aligned guidance on complementary feeding, written in a clear, parent-friendly way for your Nourishing First Steps series:

  1. Exclusive Breastfeeding First

  Breastfeed exclusively for the first 6 months. 

  This gives babies essential nutrients and immunity.

  2. Start Complementary Foods at 6 Months

  Begin homemade semi-solid complementary foods soon after 6 months of age (in addition to breast milk).

  This aligns with WHO’s guidance that breast milk alone is no longer sufficient after 6 months, and complementary foods should join continued breastfeeding.

  3. Types of Complementary Foods

  Offer a variety of nutrient-rich, age-appropriate foods such as:

  • Grains (rice, ragi, millets)

  • Pulses (dal, moong)

  • Vegetables & fruits

  • Dairy (curd, paneer)These should be homemade and hygienic, with increasing texture over time.

  4. Frequency & Progression (ICMR–informed)

  Start with 2–3 meals per day at 6–8 months alongside breastfeeds.

  Increase to 3–4 meals + snacks by 9–11+ months, matching WHO/IYCF recommendations for meal frequency.

  5. Continue Breastfeeding

  Breastfeeding should continue alongside complementary foods up to 2 years or beyond, providing ongoing nutrition and protection.

  6. Home Foods & Variety

  ICMR/NIN emphasises a diverse diet — cereals + pulses + vegetables/fruits + dairy — to meet nutrient needs. No added sugar; keep foods healthy and balanced.