First Foods
What to start with, what to avoid, and how to build a varied diet in the first year - Including Singapore-friendly options your family already eats.
Why Iron-Rich Foods Come First
Iron stores from birth run out at around 6 months. Breast milk is low in iron after this point, and formula-fed babies are also transitioning. The first foods should prioritise iron - Not just sweet vegetables or fruit.
Best iron-rich first foods
- Pureed beef (100g) ~2.7 mg iron
- Pureed chicken (100g) ~1.3 mg iron
- Pureed fish - Salmon or snapper (100g) ~0.5–1.0 mg iron
- Iron-fortified oat cereal (30g) ~5–7 mg iron
- Pureed lentils (100g cooked) ~3.3 mg iron
- Pureed spinach (100g) ~2.7 mg iron - Pair with Vit C food to boost absorption
Good first foods (beyond iron)
- ✓Pureed sweet potato
Vitamins A & C, sweet flavour, easy texture - ✓Pureed butternut squash
Mild flavour, smooth texture - ✓Mashed ripe banana
No cooking, naturally sweet, convenient - ✓Pureed avocado
Healthy fats for brain development - ✓Congee with minced meat
A classic Singapore starter - Nutritious, familiar family food - ✓Pureed broccoli or peas
Iron + vitamin C - The combination improves iron absorption
Singapore-Friendly First Foods
You don't need to buy special "baby food" - Many everyday Singapore ingredients make excellent first foods with minimal preparation.
Separately minced (before seasoning) and pureed or softened - Excellent iron source
A traditional hawker dish that is perfect - Cook rice till very soft, add flaked white fish
Silken tofu can be mashed and served directly - Soft, protein-rich, no cooking
Common at Singapore markets - Boil and mash
Leafy greens - Steam and blend with water
Boil into broth for flavouring congee - Good calcium source
Common and cheap - Steam and puree
Pan-sear plain, flake - Excellent omega-3 and iron source
Foods to Avoid in the First Year
Honey
Avoid until 12 monthsRisk of infant botulism - Clostridium botulinum spores can germinate in a baby's gut and produce toxin. Harmless to adults.
Cow's milk as a main drink
Avoid until 12 monthsHigh protein and sodium load that immature kidneys cannot handle. Can be used as an ingredient in cooking.
Salt and added sugar
Avoid until 12 monthsKidneys are not mature enough to handle excess sodium. Salt also establishes preference for overly salty foods.
Whole nuts and whole grapes
Avoid until Until at least 4 yearsChoking hazard - Their size and hardness are exactly the right size to block a baby's airway. Nut butters and quartered grapes are fine.
Raw shellfish and raw fish (e.g. sashimi)
Avoid until 12 monthsHigh bacterial contamination risk before immune system matures.
Unpasteurised dairy (fresh cheese, raw milk)
Avoid until 12 monthsListeria risk is significant in infants.
High-mercury fish (swordfish, shark, king mackerel)
Avoid until First 2 years - Avoid entirelyMercury accumulates in the developing nervous system.
Very spicy food
Avoid until 12 months recommendedMild spices (cumin, turmeric, coriander) are fine. Chilli and bird's eye chilli are too intense for young babies.
Texture Progression
More from the Feeding Guide: