Food library

✨Allergens

• 🥚 Egg 2×/week Tolerated since 2026-06-13

  Well-cooked only — hard-boiled or scrambled, never raw or runny. ASCIA priority: introduce soon after starting solids.

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• 🥜 Peanut 2×/week To try

  Smooth peanut butter thinned with water, or stirred into purée/yoghurt. Never whole nuts or thick globs (choking). ASCIA priority allergen.

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• 🧀 Cow's milk (dairy) 1×/week To try

  Yoghurt, cheese, custard. NOT cow's milk as a main drink before 12 months.

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• 🌰 Tree nuts 1×/week To try

  Smooth nut paste/butter thinned or mixed into food. No whole nuts.

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• 🫛 Soy 1×/week Introduced since 2026-06-13

  Tofu, soy yoghurt, or well-mashed edamame.

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• 🫓 Sesame 1×/week To try

  Tahini thinned with water, or smooth hummus.

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• 🌾 Wheat 1×/week Introduced since 2026-06-13

  Soft-cooked wheat foods: wheat cereal, bread fingers, well-cooked pasta.

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• 🐟 Fish 1×/week To try

  Well-cooked and boneless — check very carefully for bones. Iron-rich.

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• 🦐 Other seafood / shellfish 1×/week To try

  Well-cooked prawn or shellfish, finely chopped.

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🥬Vegetables

• 🎃 Pumpkin To try

  Steam/roast until soft, mash.

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• 🍠 Sweet potato Tolerated since 2026-06-13

  Steam/roast until soft, mash.

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• 🥕 Carrot To try

  Cook until soft — no hard raw chunks (choking).

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• 🥔 Potato Tolerated since 2026-06-13

  Boil and mash.

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• 🥦 Broccoli To try

  Steam until soft; soft florets make good finger food.

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• 🥬 Cauliflower To try

  Steam until soft, mash or soft florets.

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• 🥒 Zucchini To try

  Steam or sauté until soft.

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• 🫛 Peas To try

  Cook and lightly mash.

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• 🥬 Green beans To try

  Cook until very soft.

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• 🥬 Spinach / leafy greens To try

  Cook and finely chop or purée. Iron-rich.

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• 🥬 Parsnip To try

  Steam/roast until soft, mash.

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• 🥬 Beetroot To try

  Cook until soft, mash (expect colourful nappies!).

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• 🫑 Capsicum To try

  Roast/steam until soft, peel skin.

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• 🌽 Corn To try

  Off the cob, lightly mashed.

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• 🥑 Avocado To try

  Ripe, mashed — easy first food.

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🍓Fruit

• 🍐 Pear To try

  Ripe and soft, or lightly stewed.

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• 🍎 Apple To try

  Stew/cook until soft — no hard raw chunks (choking).

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• 🍌 Banana To try

  Ripe, mashed — easy first food.

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• 🍑 Peach To try

  Ripe and soft, or stewed; remove skin.

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• 🍓 Apricot To try

  Ripe and soft, or stewed.

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• 🍓 Plum To try

  Ripe and soft, or stewed; remove stone.

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• 🍈 Rockmelon To try

  Ripe, soft pieces.

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• 🍉 Watermelon To try

  Soft pieces, remove seeds.

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• 🥭 Mango To try

  Ripe, soft pieces or mashed.

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• 🫐 Blueberries To try

  Squash or halve — don't serve whole (choking).

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• 🍓 Strawberries To try

  Mash or cut small.

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• 🍊 Orange To try

  Small segments, membrane/pith removed.

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• 🥝 Kiwi fruit To try

  Ripe, soft pieces.

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• 🍇 Grapes To try

  ALWAYS quarter lengthways — never whole (choking).

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🌾Grains & cereals

• 🥣 Iron-fortified baby cereal To try

  Mix with breast milk/formula. Key iron source.

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• 🌾 Oats / porridge To try

  Cook soft with milk or water.

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• 🍚 Rice To try

  Well-cooked, soft.

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• 🌾 Quinoa To try

  Well-cooked, soft. Good protein + iron.

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• 🍝 Pasta To try

  Soft-cooked (note: usually wheat).

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• 🍞 Bread / toast fingers To try

  Soft fingers or lightly toasted (note: wheat).

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🍗Meat & protein

• 🍗 Chicken To try

  Well-cooked, finely shredded or puréed. Iron-rich.

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• 🥩 Beef To try

  Well-cooked, finely minced/puréed. Iron-rich.

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• 🍗 Lamb To try

  Well-cooked, finely minced/puréed. Iron-rich.

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• 🥓 Pork To try

  Well-cooked, finely minced/puréed.

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• 🦃 Turkey To try

  Well-cooked, finely minced/puréed. Iron-rich.

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🫘Legumes

• 🫘 Lentils To try

  Well-cooked and soft. Iron-rich.

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• 🧆 Chickpeas To try

  Well-cooked, mashed (or as hummus). Iron-rich.

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• 🫘 Kidney / mixed beans To try

  Well-cooked, mashed. Iron-rich.

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