BLW: Safe First Finger Foods - Veggies & Virtue

The following list highlights some of the healthiest, whole foods for infants – starting with fruits and vegetables.

This post will spell out some "starter" options plain and simple. No need to stress nor over-complicate feeding. No need to be confused over if and what they can safely manage at this age. No need to feel hardship in finding healthy foods to feed you tot at home and on the go.

These actionable, all-natural ideas are your go-to guide on what fruits and vegetables to introduce first. Get the complete printable here.

There are so many other wonderful first foods, including those that are iron-rich, which ideally are offered alongside fruits and vegetables at every meal. I cover all of these safe first foods to get started with on my free BLW Meal Builder printable. With this posted up on the fridge or inside a cabinet, you can begin practicing how to offer whole foods in their natural form (or close to) as the ideal way to get your infant accustomed to eating real foods right away.

This post provides you with a list of simple, safe first finger foods to share with your little eater.

Below is a list of some fruits and vegetables that make safe first finger foods. In general, you want all fruits and vegetables to be ripe or cooked until tender enough to pass the “squish test.” To do this, pinch between your pointer finger and thumb (mimicking the type of toothless pressure of an infant’s gums). If the fruit or vegetable squishes easily, the fruit is likely ripe enough or cooked well enough.

For more ideas on what dairy, grains, proteins, and other safe first finger foods, be sure you have printed out this BLW Meal Builder printable.

Fruits & Veggies

As a general rule, all of the following fruits and vegetables should be thoroughly washed prior to preparation. This includes items with peels like bananas and butternut squash, which may either be mouthed on while eating (if the peel is being offered to help prevent slipperiness), or cut through to prepare. Items with an asterisk indicate those that you may want to purchase organic. Regardless of whether you purchase organic or conventionally grown produce, be sure to wash all fresh produce thoroughly with water before preparing and offering to your infant.

Apples*: Peel apple then bake until tender, or peel and grate using a cheese grater. You may consider keeping the peel on so that the apples are less slippery, but babies will not be able to mouth through it so remove as needed once the flesh of the fruit has been consumed. Also try allowing them to self-feed applesauce!

Asparagus: Snap off coarse bottom ends, then break in half to provide baby with a 2-3” spear. Best when given grilled or roasted until tender but not stringy.