Nurturing Curiosity

“Babies are naturally curious about food, and this is something we should embrace. What I didn’t realize as a new parent is that children enter a phase called neophobia at around two years old. This is when they become cautious or even picky about unfamiliar foods. By starting early with first tastes and texture exploration, you can help lay the groundwork for a more adventurous eater,” says Ann Fernholm, science journalist and author of “The Big Book on Children and Food”, co-written with speech therapist Kajsa Lamm.

“Eating is often taken for granted, but it’s actually one of the most complex skills our bodies perform. Just like learning to walk or ride a bike, eating involves practice and support,” explains Kajsa Lamm.

TIP 1: Let Your Baby’s Appetite Guide the Start

Every child develops at their own pace. When your baby begins to show interest in food, that’s your cue to gently start introducing them to new tastes.

Start Small: First Tastes, Not Full Meals

Think of these early feeding experiences as an introduction to taste rather than nourishment. A small dollop of purée on your finger is enough to get started. This allows your baby’s tongue to practice new movements while keeping the experience simple and enjoyable. 

If you choose to use a spoon, ensure it’s small and flat, as your baby’s motor skills to handle a deeper spoon are not fully developed yet. Breast milk or formula will still be your baby’s primary source of nutrition during this phase.

TIP! A silicone spoon can be a gentle and practical option for first-time tasters.

Oral Motor Skills: Why They Matter

“Try swallowing food without the ability to move your tongue from side to side—it’s nearly impossible. Babies need to develop the ability to move their tongues laterally to handle food effectively. This requires practice and time,” says Kajsa Lamm.

Developing these motor skills is a gradual process, with significant progress typically seen around three to four years of age.

TIP 2: Babies Can Taste (Almost) Everything

Babies don’t have preconceived notions of what’s “good” or “bad.” A grimace doesn’t necessarily mean they dislike the taste—it’s just new to them! With a few exceptions (see below), babies under one year can try many of the same flavors you enjoy.

Let Them Mimic You

“You are your baby’s role model for exploring the world of flavors. Take a bite yourself and show them how fun and delicious it is. Babies love to imitate, and this can make the experience exciting for them. If they hesitate, simply try again another day,” advises Lamm.

Make Vegetables a Staple

"Broaden their palate by including bitter, sour, and complex flavors like broccoli, cauliflower, turnips, and beans. Research suggests that introducing these tastes early increases the likelihood of acceptance and enjoyment later in life."

Forget the ‘One Flavor at a Time’ Rule

Who wants to eat the same thing every day? Not babies! Studies suggest that offering a variety of flavors increases openness to trying new foods—and this openness can last into adulthood. Choosing flavors the whole family enjoys can also make mealtimes easier and less chaotic.

Sample Two-Week Menu for First Tastes

Week 1:

• Day 1: Carrot and avocado
• Day 2: Sweet potato and peas
• Day 3: Avocado and banana
• Day 4: Carrot, broccoli, and potato
• Day 5: Cauliflower and green beans
• Day 6: Sweet potato and broccoli
• Day 7: Avocado and pear

Week 2:

• Day 1: Banana mashed with peanut butter
• Day 2: Turnip and apple
• Day 3: Broccoli, carrot, and sweet potato
• Day 4: Green peas and mashed potato
• Day 5: Avocado, carrot, and cauliflower
• Day 6: Pear, banana, and broccoli
• Day 7: Sweet potato and broccoli

Practice Makes Perfect

Don’t be discouraged if your baby makes a face or spits out a new food. This is normal! It often takes up to 10 tries before a baby accepts a new taste. Stay positive, smile, and keep offering new foods.

TIP! Consider using a mesh feeder so your baby can explore fruits and vegetables without choking.

The Salt Warning: Don’t Worry Too Much

Babies between 4–6 months eat very small amounts of food, so the salt content in their first tastes isn’t a big concern. It’s fine to mash vegetables with unsalted butter or oil. As their intake increases, avoid adding extra salt to home-cooked meals.

TIP 3: Moving from Purées to Textures

By six months of age, most babies are ready to explore textures and begin chewing. Introduce soft, manageable pieces of food to help them practice.

Keep It Safe

Make sure food is either large enough to gnaw on or small and soft enough to prevent choking. Slowly but surely, your baby will develop the skills to handle different textures.

Try this to start with larger pieces of food: 

• A large boiled broccoli tree to hold and gnaw on
• Fish, meat or chicken patties cut into small pieces
• Crumbled feta cheese
• Ripe pear in small pieces
• Avocado
• Boiled egg

Foods to Avoid for Babies

• Honey
• Unpasteurized milk
• Green potatoes or potato skins
• Spinach and other leafy greens (in large amounts)
• Foods high in added sugar
• Rice cakes and rice drinks (due to arsenic traces)

Takeaway: Create a Lifelong Love for Food

By introducing a variety of first tastes early on, you help your baby develop a positive relationship with food. Keep mealtimes relaxed, enjoy the process, and remember that every baby is unique. With patience and consistency, you’ll set the stage for healthy eating habits that last a lifetime.

The information provided in this text is based on expert interviews and official recommendations, such as those from the Swedish National Food Agency. It is intended for informational purposes only and should not replace professional medical or nutritional advice. Always consult your healthcare provider or pediatrician if you have specific concerns about your child’s diet or health.