6-Month Baby Food Chart: First Foods, Exact Portions & Expert Feeding Tips for First-Time Parents

A 6 Month Old Baby’s Food Chart (First Month of Solids)

At 6 months, breast milk or formula remains your baby’s main nutrition, while solid foods are introduced to help them learn new tastes, textures, and digestion skills. The first month of solids is about exploration, not full meals. Foods are introduced slowly, one at a time, to help your baby adjust and to watch for any signs of allergy or discomfort.

30-Day Step-by-Step Feeding Progression (Text Version)

Week 1: Single, Naturally Sweet Foods

Begin with gentle, low-allergen fruits that are easy to accept.

• Days 1-3: Steamed apple purée: soft, skinless, and easy to digest
• Days 4-7: Mashed ripe banana: naturally soft, filling, and nutrient-rich

Week 2: Starchy Vegetables

Introduce mild vegetables with slightly earthy flavors, always steamed and smoothly puréed.

• Days 8-10: Carrot purée: rich in beta-carotene for eye and immune health
  
• Days 11-14: Pumpkin or bottle gourd (lauki): light, cooling, and easy to digest

Week 3: Grains and Millets

Now add energy-rich carbohydrates to support growth.

• Days 15-17: Rice kanji: well-cooked and mashed for energy
  
• Days 18-21: Malted ragi porridge: calcium-rich for bone development

Week 4: Proteins and Simple Combinations

Introduce plant protein and simple mixed meals.

• Days 22-24: Moong dal water, then mashed dal: gentle and easy to digest
  
• Days 25-30: Rice-dal khichdi: a soft, balanced first complete meal

This table shows a gentle, one-month feeding progression for 6-month-old starting solids. Foods are introduced slowly and in small amounts, beginning with simple fruit and vegetable purées. Breast milk or formula remains the main nutrition, with solids supporting learning and nutrient exposure. New foods are added every few days to check tolerance and digestion. As the month progresses, textures and combinations gradually increase to support growth and nutrient needs.

Why Six Months Is the Right Time to Start Solid Foods

Around 6 months, a baby’s digestion, kidneys, and motor skills are mature enough for solids. Sitting with support, good head control, loss of tongue-thrust, and interest in food make starting solids safe and beneficial.

This table shows that around 6 months, babies are ready for solids because their digestion, kidneys, and swallowing skills have matured. They can safely handle thicker foods, swallow instead of pushing food out, sit with support to reduce choking risk, and show interest in food, signs they’re ready to start learning how to eat.

Nutritional Requirements and the Micronutrient Gap in a 6 Month Old Infant

The primary driver for introducing solids at six months is the emerging energy and nutrient gap. By this stage, the infant has often doubled their birth weight, and the concentration of certain minerals in breast milk, while highly bioavailable, is no longer sufficient to meet the absolute requirements for rapid growth. 

The Need for Zinc and Iron for a 6 Month Baby

By 6 months, a baby’s iron stores are depleted, so iron from food is essential for growth and brain development. Pairing iron-rich plant foods with vitamin C-rich fruits or vegetables improves absorption and meets your baby’s needs.

Protein Quality and Energy Density for a 6 Month Old 

Babies need protein and energy at 6 months for growth and immunity. Combining cereals and pulses provides complete protein, but foods must be prepared to stay energy-dense yet easy to swallow so babies get enough nutrition in small amounts.

Key Nutrients in Common First Foods for a 6-Month-Old Baby

Why Texture Matters More Than Quantity

Amylase Rich Foods (ARF) - Texture Without Dilution

Amylase Rich Foods help solve this problem in a gentle, natural way. These are made from germinated grains, which develop a natural enzyme that breaks down starch. When a small amount of this germinated grain powder is mixed into a thick porridge, it changes the texture of the food. The porridge becomes smoother and more fluid without adding extra water. This means your baby can swallow it easily while still getting the calories and nutrients they need in a small amount of food.

At around 6 months, babies need foods in addition to breast milk or formula.

The challenge is:

• Your baby’s tummy is very small
  
• Thick foods fill them up before they get enough calories
  
• Very watery foods don’t give enough energy

So for your 6 month old, you need foods that are easy to swallow, not too thick, but still high in energy.

What are Amylase-Rich Foods (ARF)?

ARF is a natural powder made from sprouted grains (like wheat, ragi, or bajra).
When grains are sprouted, they develop a natural enzyme called amylase.

How does ARF help your baby?

Normally:

• Thick porridge are hard to swallow
  
• Thin porridge is low nutrition

ARF solves this problem. When you add a small pinch of ARF to cooked porridge:

• It thins the food naturally
  
• The food becomes smooth and runny
  
• But the nutrition stays high

So your baby can eat more comfortably, get more calories in fewer spoonfuls and stay full and satisfied longer. This means better growth without forcing your baby to eat more volume

Is ARF safe for Your Baby?

Yes, when prepared properly:

• It uses common grains
  
• No chemicals
  
• No added sugar
  
• Recommended by nutrition experts 
  

How Can You Use ARF

• Cook a normal thick porridge (ragi, wheat, rice, etc.)
  
• Let it cool slightly
  
• Stir in ½-1 teaspoon of ARF
  
• Wait a minute, it naturally becomes thinner
  
• Feed immediately
  
• Always prepare fresh and feed warm, not hot.
  

Why are sprouted grains used in ARF?

Sprouting:

• Makes grains easier to digest
  
• Unlocks natural enzymes
  
• Improves nutrient absorption

That’s why ARF works better than just grinding raw grains.

How Much to Feed a 6 Month Old, How Often, and Knowing When Your Baby Is Full

When starting solids, one of the most common mistakes parents make is thinking their baby can eat much more than they actually can. A 6-month-old’s stomach is still very small, and solid food is meant to complement, not replace, milk.
At this age, breast milk/ formula must remain your baby’s main source of nutrition. It provides:

• Essential immune protection that solids cannot offer
  
• High-quality fats that are crucial for brain development

Solid foods are added slowly to teach eating skills and digestion, not to fill the baby up.

How Much Food to Offer to a 6 Month Old? (Volume Guidelines)

When You First Start;

• Begin with only 1-2 teaspoons of semi-solid food
  
• Offer this once or twice a day

This small amount helps your baby’s stomach adjust without stress.

As Your Baby Gets Comfortable;

• Gradually increase to 2-3 tablespoons per meal
  
• This equals roughly 30-45 ml

You should increase quantity only if:

• Your baby shows interest
  
• Swallows comfortably
  
• Does not show signs of discomfort
  

By the End of the Sixth Month

• Your baby may eat up to 125 ml per meal
  
• This is about half of a small bowl/ katori
  
• This can be offered twice daily

Remember: reaching this amount is a maximum, not a requirement. Every baby progresses differently.

How Often to Feed Solids to a 6 Month Baby (Frequency of Feeds)

A breastfed 6 month baby should receive solid foods 2-3 times per day. Because the diet is vegetarian, each solid meal should be nutrient-dense, meaning small volumes and high nutritional value. Breastfeeding/ formula continues as usual. Even after starting solids:

• Your baby should continue to breastfeed on demand
  
• This usually means 8 or more breastfeeding sessions in 24 hours

Breastfeeding/ formula remains essential for:

• Nutrition
  
• Hydration
  
• Comfort
  
• Immunity

Solids fit around breastfeeding/ formula, not the other way around.

Understanding Behavioral Nutrition and Responsive Feeding in a 6 Month Baby

When we talk about feeding your baby, along with the right nutrients, it’s also about the emotional and psychological side of eating. How you interact with your baby during meals matters. Responsive feeding is the method where you pay close attention to your baby’s hunger and fullness signals and respond to them quickly and supportively. This helps your baby learn to trust their body’s signals, develop healthy eating habits and avoid future problems like overeating, picky eating, or food aversions.

How Do You Know If Your 6 Month Baby is Hungry or Full?

Your baby will naturally give signals when they are hungry or full. Learning to read them is key. Hunger Cues (your baby is ready to eat):

• Leaning toward the spoon or bowl.
  
• Opening their mouths wide when food comes near.
  
• Reaching for the food.
  
• Showing excitement, smiling, or vocalizing when food appears.

Fullness Cues (your baby has had enough):

• Turning their head away from the spoon.
  
• Pushing the spoon or bowl away.
  
• Closing the mouth firmly.
  
• Playing with food instead of eating it.

Tip: Trust these cues. They are your baby’s way of saying “I’m hungry” or “I’m done.” Responding to them helps your baby learn to eat the right amount.

Do Not Force-Feeding

It can be tempting to make your baby finish the spoonful or distract them with a screen to get them to eat, but this does more harm than good. 

• Force-feeding overrides their natural ability to know when they’re full, which can lead to obesity later.
  
• Using distractions like TV or phones can prevent your baby from learning how to pay attention to their own hunger/fullness signals.
  
• Forcing food can also create negative associations with certain foods, making your baby reject them more in the future.
  

Handling Food Rejection in a 6 Month Old Baby

Babies may refuse food, and that’s normal! Don’t panic or pressure them.

Here’s what to do:

• Stay neutral; don’t react with frustration or coaxing.
  
• Withdraw the food if they turn it away.
  
• Try again later, reintroduce the food after 2-3 days.
  
• Remember, it can take 10-15 exposures for a baby to accept a new flavor.

Tip: Keep offering a variety of tastes and textures, but always let your baby guide how much they eat.

Food Safety and Hygiene While Feeding a 6 Month Infant

When starting solids at 6 months, food safety is critical because your baby’s immune system is still developing. Always prepare food fresh, use clean, sterilized utensils, and wash hands before cooking or feeding. Use only boiled and cooled water, cook foods thoroughly until soft, and avoid mixing raw and cooked foods. If storing food, refrigerate promptly and reheat until steaming hot before feeding. These steps greatly reduce the risk of infections like diarrhea.

Things You Should Not Offer To a 6 Month Old Baby 

No salt: Strains immature kidneys; natural sodium in foods is enough.
No sugar or jaggery: Increases cavity risk and creates preference for overly sweet foods.
No honey: Can cause infant botulism, leading to serious illness.
No animal milk as a drink: May cause intestinal bleeding and reduce iron intake.

Strategic Nutrient Pairings for the Vegetarian Infant

For babies, the main concern is how well they can absorb minerals from their food. Some natural substances in foods, like phytates (found in grains) and oxalates (found in certain greens), can stop the body from absorbing iron and zinc properly.

Enhancing Bioavailability in a 6 month infant:

• Soaking and Sprouting: These traditional methods help reduce phytates and increase enzymatic activity, which makes minerals in the food easier for your baby’s body to absorb.
• The Vitamin C Synergy: Vitamin C (ascorbic acid) helps iron become more soluble. You can improve your baby’s iron intake by adding a squeeze of lemon in khichdi or giving a few spoonfuls of orange or amla juice after a meal.
• Fat Integration: Healthy fats are necessary for absorbing fat-soluble vitamins (A, D, E, K) and for brain myelination. Adding half a teaspoon of homemade ghee or a drop of cold-pressed oil to vegetable purees increases the energy and nutrient delivery of the meal.

Fermented Foods and Probiotics Are Good For Your Baby

At six months, your baby’s gut microbiome is changing a lot as it gets used to different plant fibers. Fermented foods, like homemade curd (dahi), are very helpful at this stage. Curd provides:

• Easily digestible protein
  
• Calcium
  
• Probiotics, which support intestinal health and can help with common weaning issues like constipation

Even though whole milk is delayed, plain, full-fat curd can be safely introduced from 6 months.

Conclusion

Starting solids at around six months is an exciting milestone in your baby’s growth and development. This stage is about more than just nutrition; it’s about teaching your baby new tastes, textures, and the skills needed for lifelong healthy eating. Breast milk or formula remains the cornerstone of nutrition, while thoughtfully introduced solids fill the emerging nutrient gaps, particularly iron, zinc, and protein.

For Indian families, careful planning and strategies like sprouting, combining grains and pulses, using amylase-rich foods, and pairing iron-rich foods with vitamin C ensure your baby receives balanced, nutrient-dense meals. Equally important is responsive feeding, observing your baby’s hunger and fullness cues, avoiding force-feeding, and keeping mealtimes safe and enjoyable.

With patience, consistency, and attention to hygiene, you can confidently guide your baby through this transition. The habits, tastes, and skills your little one develops now lay the foundation for a lifetime of healthy growth, curiosity about food, and positive eating experiences.

Disclaimer: This content is provided for general informational purposes only and does not constitute medical advice. It is not intended to replace consultation with a qualified healthcare professional. Always seek the advice of a pediatrician or other qualified medical provider with any questions regarding a child’s health, nutrition, or development.