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Eating plays a huge part in our lives as grownups. On top of, you know, keeping us alive and giving us the energy to power through each day, food is central to how we connect with one another and share our cultures. In other words, it’s a huge deal when our little ones can finally join us in those rituals! So, once your baby is ready to start solids, where do they begin to learn how to partake?

The good news is that babies—despite being on a liquid-only diet the first 4 to 6 months of their lives—will instinctually learn to eat. But learning to eat is so much more than getting the hang of using a fork or spoon or which foods you put on the highchair tray. And parents can play a role in guiding their little ones not just through those mechanics, but also in establishing a happy, healthy relationship with food. Here’s where to start!

Set up a safe “classroom” for eating.

Use a sturdy highchair where your baby can sit upright, not slumped. Aim for a “90–90–90” position: roughly 90° at hips, knees, and ankles, with foot support (a footrest or box). This helps Baby focus on chewing and swallowing. Always stay with your baby while they’re eating.

Create a calm, responsive vibe.

Teaching your baby to eat starts with their environment—one that’s welcome, calm and free of distractions and pressure. Turn off the TV and put away phones. Sit down with your baby and eat too (they love to copy you!). Watch them for hunger (leaning in, excited arms, focused on food) and fullness cues (turning away, sealing lips, throwing food, pushing spoon away). If they’re full or not interested, it’s okay to end the meal. That’s part of teaching them to listen to their body. This is known as responsive feeding, and it’s thought to lay the groundwork for future healthy eating habits.

Let Baby practice (prepare for it to be messy!).

Babies don’t just need nutrients—they need lots of chances to practice chewing, moving food around in their mouth, and self-feeding.

Use spoon-feeding as a lesson, not a test. Start with very small spoonfuls and let your baby explore. If they roll food around or spit it out, that’s okay—it’s part of learning. Bring the spoon toward Baby’s mouth and pause to let them lean forward and open up. Let them hold a second spoon to practice, even if they mostly play with it. End the meal if your little one turns away, cries, or clamps their mouth shut—forcing bites can undermine their ability to self-regulate.

As soon as your baby can sit up and bring objects to their mouth, the American Academy of Pediatrics (AAP) says you can offer soft finger foods so they can start feeding themselves. self-feeding in a supportive way helps children develop autonomy and healthy eating habits. Make sure pieces are soft, slightly larger than a chickpea, and easy to mash between your fingers to lower choking risk.

Try soft, easy-to-smush pieces like:

  • Very ripe banana pieces or avocado
  • Well-cooked sweet potato, carrots, or peas
  • Scrambled egg or shredded, tender chicken

Related: Why Babies Throw Food—and What to Do About It

Progress textures as skills grow.

One big part of “teaching” your baby to eat is gradually moving up in texture as their skills improve. Don’t panic if your baby coughs or gags a bit as they adjust to thicker or lumpier foods— gagging is often a normal protective reflex when babies are learning new textures. Keeping textures too smooth for too long may delay oral skills and can be linked to fussier eating later, while age-appropriate texture progression supports normal development.

A rough texture progression might look like this:

  • Around 6 months: Thin purees
  • 6–8 months: Thicker purees and soft mashed foods
  • 8–10 months: Soft, finely chopped foods and more finger foods
  • 10–12 months: Soft “table foods” the family eats, served in safe sizes (read up on baby-led weaning)

Teach your baby to listen to their belly.

One of the most powerful lessons you can teach your baby about eating is body trust: Eat when you’re hungry, stop when you’re full. Responsive feeding patterns throughout the day have been linked with healthier growth and better diet quality in later childhood.

Follow the “you provide, they decide” approach (sometimes called the “division of responsibility in feeding”). The gist: You decide what foods are offered, when they’re served, and where Baby eats. Then, your baby decides whether to eat and how much from what you’ve offered.

Here’s how to do it:

  • Offer regular meal and snack opportunities.
  • Watch hunger and fullness cues and respect “all done.”
  • Avoid pressure (“just one more bite”), bribes, or using food as a reward.
  • Keep screens away at meals so Baby can focus on their internal cues.

Keep mealtimes relaxed and fun.

You’re not just teaching skills—you’re shaping how Baby feels about food, and a positive emotional tone around food supports healthier eating patterns.

Eat together when you can. Babies learn by watching you taste and enjoy a variety of foods. Use friendly narration: “You’re squishing that avocado—so soft!” Expect—and accept—mess. Don’t scold or over-clean during meals, so babies feel safe exploring! And offer repeated exposure to foods (sometimes 10–15+ tries!) without pressure. Babies often need many looks, touches, and tastes before fully accepting new flavors.

A Sample Learning to Eat Day (6–9 Months)

Every family is different, but here’s an example aligned with expert guidance that shows how solids fit around breastmilk or formula feeds:

  • Morning: Breast or bottle feeding
  • Breakfast “lesson”: A few spoonfuls of iron-fortified oat cereal mixed with breastmilk or formula + mashed fruit
  • Midday: Breast or bottle
  • Lunch practice: Mashed sweet potato and soft, finely shredded chicken; Baby also gets a soft piece to squish and self-feed
  • Afternoon: Breast or bottle
  • Dinner practice: Mashed beans and avocado; family eats together, modeling enjoying the same foods (in grown-up form)
  • Bedtime: Breast or bottle

Follow Baby’s cues—they may take more or less, or need fewer/more solid “lessons” in a day.

You'll bring the structure, safety, and good-for-Baby foods, and your little one will bring curiosity, appetite, and a whole lot of mess. Together, you'll build the foundation for a lifetime of happy eating!

More on Feeding Babies:

 

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REFERENCES

  • Team 4 Kids: What Is Postural Stability? How to Improve a Child’s Posture While Sitting
    East London NHS Foundation Trust: 90‑90‑90 Posture Guide
  • American Academy of Pediatrics: Is Your Baby Hungry or Full? Responsive Feeding Explained
  • Today’s Dietitian: Infant Nutrition — Responsive Feeding, Today’s Dietitian, March 2023
  • Food Research Lab / Infant & Young Child Feeding Guidelines in the USA — Complete Factsheet
  • American Academy of Pediatrics: Starting Solid Foods
  • Centers for Disease Control and Prevention: When, What, and How to Introduce Solid Foods to Infants
  • Children’s Wisconsin: Choking vs Gagging — What Parents Need to Know When Introducing Solid Foods to Children
  • Stanford Children’s Health / Bayside Medical Group: Introduction to Solid Foods (Parent Guide)
  • Healthy Eating Research: Feeding Guidelines Report

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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.