10-Month Baby Food Chart: 30 Days of Feeding Made Simple

10 Month Baby Food Chart: A 30-day, Time‑Based Solid Feeding

This 10-month baby food chart includes breast milk/formula feeds with solid meals. At 10 months, breast milk is the most important source of nutrition and should be offered on demand, typically amounting to 3-4 feeds per day.

Here is a daily time-based solids feeding routine you can follow for your 10 month old:

30-Day Baby Food Schedule

To use the 10-month food chart effectively, you should view it as a flexible framework rather than a rigid set of rules. Your baby’s appetite may vary from day to day based on their energy levels, teething, or growth spurts.

• Use this chart as a guide, not a rulebook. A baby's appetite can change daily.
  
• Follow baby’s hunger & fullness cues. Never force-feed.
  
• Breast milk/formula is still important. Offer solids after or between milk feeds (about 3-4 milk feeds/day).
  
• Start with 1-2 spoons, increase slowly. Texture should be soft, mashed, or small finger foods.
  
• Always feed the baby upright and supervised. No salt or sugar.
  

Let the baby self-feed, touch, and explore food. Mess is part of learning

Textures & Portion Recommendations for a 10-Month old Baby

FOOD TEXTURE
At 10 months, babies should slowly move away from smooth purees.
Soft & slightly lumpy foods
Food should be well-cooked and soft enough to mash easily with a fork.
Small soft lumps are important because they help your baby learn to chew.

Finely chopped foods

Vegetables, fruits, and proteins can be finely chopped or mashed with small pieces.

Finger foods

• Babies at this age can pick up food with their fingers.
  
• Offer soft foods cut into long thin strips (finger size) so the baby can hold and bite.
  
• Examples: soft fruit strips, cooked veggie sticks, soft paneer/tofu strips.

Choking safety

• Always cook food until soft
  
• Avoid hard foods like raw carrots, nuts, popcorn
  
• Grapes, cherry tomatoes, etc. must be cut into small pieces or quarters

PORTION SIZE (How much food to give to your 10-month old baby):

Breast milk or formula is still important, but solid food quantity increases now.

Per meal quantity:

About ½ cup (125 ml) of food per meal

Meals per day:

3-4 meals + 1-2 small snacks (depending on baby’s appetite)

Food group portions:

• Grains/Cereals: ¼ to ½ cup per meal
  
• Fruits & Vegetables: ¼ to ½ cup per meal
  
• Proteins (dal, beans, tofu): 2-4 tablespoons per meal
  
• Dairy (curd/paneer/cheese): 2-3 tablespoons per day
  

Follow your baby’s cues

• Always start with 1-2 spoons and increase slowly.
  
• If the baby turns head away, closes mouth, or pushes food; stop feeding.
  
• Some days the baby eats more, some days less. That’s normal
  

Best Finger Foods for a 10 Month Old Baby

Steamed Vegetables: 

Offer vegetables that are well cooked and very soft.
Cut them into long strips (finger size).

Examples:

• Broccoli florets
  
• Cauliflower
  
• Carrot sticks
  
• Zucchini (lauki) spears

Soft Fruits

Choose ripe fruits that mash easily between fingers.

Peel and cut into thick slices or strips.

Examples:

• Ripe banana halves
  
• Avocado slices
  
• Peeled pear pieces
  
• Mango strips

Complex Carbohydrates (Energy foods)

These keep the baby full and active. Make sure they are soft.

Examples:

• Whole-wheat toast cut into fingers
  
• Soft-cooked pasta shapes (like fusilli)
  
• Steamed sweet potato wedges

Protein Finger Foods (for growth)

Proteins should be soft and easy to break.

Examples:

• Small cubes of soft/silken tofu
  
• Paneer strips
  

Breast milk or formula is still important at 10 months. But after 6 months, solid foods must provide extra nutrients needed for growth and brain development.

IRON

Iron supports brain development and healthy blood.
Babies’ iron stores start reducing after 6 months.

Food sources:

• Iron-fortified cereals
  
• Dal, lentils, chickpeas, beans
  
• Tofu
  
• Spinach & green leafy vegetables

Tip: Always give iron foods with Vitamin C (tomato, citrus fruit, bell pepper) to improve absorption.

Vitamin B12 & Vitamin D

Vitamin B12

Important for nerves and red blood cells.
Sources: curd, cheese, fortified cereals

Vitamin D

Helps absorb calcium and build strong bones.
Most breastfed babies need a daily Vitamin D supplement as advised by the doctor.

Protein

Protein helps in growth and muscle development.
Combine grains + pulses

Examples:

• Rice + dal
  
• Roti + chana

This combination gives all essential amino acids needed for growth.

ZINC & CALCIUM

Zinc (immunity & growth)

Sources: chickpeas, lentils, seeds, fortified cereals

Calcium (bones & teeth)

Sources: curd, cheese, ragi, calcium-set tofu

Healthy Fats (OMEGA-3)

• Fats are very important for brain development.
  
• Do not restrict fats before 2 years of age.

Sources:

• Ground flaxseed powder
  
• Chia seed powder
  
• Finely ground walnuts
  
• Small amounts of soy or mustard oil in food
  

What are the foods I should avoid for my 10-month-infant?
Some foods can be unsafe, hard to digest, or increase choking risk at this age.
Please avoid the following foods until your baby is older.

1. FOODS THAT CAN CAUSE INFECTIONS

Honey

Do NOT give honey (even in small amounts) before 12 months.
It can cause infant botulism, which is very dangerous.

Unpasteurized foods

Avoid unpasteurized milk, cheese, and juices.
These may contain harmful bacteria.

Rice-based drinks

Avoid rice drinks for babies and young children due to arsenic content.

2. Choking Hazards

Avoid foods that are hard, round, sticky, or small.

Whole fruits & vegetables

• Whole grapes
  
• Cherry tomatoes
  
• Whole berries
  
• Raw carrots or apple chunks

Nuts & seeds

• Whole nuts or seeds (unsafe until ~5 years)
  
• Nut butters in thick spoonfuls
  

If used, spread nut butter very thinly

Hard & crunchy foods

• Popcorn
  
• Chips
  
• Hard crackers
  
• Hard or chewy candies

3. Foods not good for the baby’s body:

Added salt

Do not add salt to baby food.
Baby kidneys are still developing.

Added sugar

Avoid biscuits, cakes, sweets, sugary cereals.
They cause tooth decay and give no nutrition.

Cow’s milk & plant milks as drinks

Cow’s milk, almond milk, soy milk, oat milk
Should not replace breast milk or formula before 12 months.

Fruit juice

Avoid juice before 12 months.
Whole fruits are better and more nutritious.

Caffeine

Never give tea, coffee, soda, energy drinks, or sports drinks.