As parents, ensuring your baby receives the best nutrition is a top priority, especially when practicing Baby-Led Weaning (BLW). While the primary source of nutrition for babies under 1 year is breastmilk, it’s important to focus on adding variety to their meals and gradually transitioning them to family pot meals.


Understanding the Basics of BLW

Before addressing nutritional concerns, it’s crucial to understand the principles of Baby-Led Weaning (BLW). BLW encourages self-feeding with age-appropriate foods, allowing babies to explore and play with food. Safety is paramount.

Prioritize Nutrient-Rich Foods

When planning meals for your baby, prioritize nutrient-rich foods from all food groups. Fresh, home cooked meals should include a mix of fruits, vegetables, lean proteins, whole grains, and healthy fats. Variety from each food group ensures a well-rounded diet.

Balanced Meals

Strive for balanced meals that include carbohydrates, proteins, and fats. For example, offer options like paneer paratha strips with curd or a small portion of well-cooked chicken with mashed peas and steamed rice.

Include Iron-Rich Foods

Iron is crucial for growth and brain development. Incorporate iron-rich foods such as eggs, lean meats, poultry, fish, beans, lentils, and leafy greens. Pair these with vitamin C-rich foods for better iron absorption.

Calcium Sources

Support bone development with calcium-rich foods like dairy products (curd, paneer, cheese) and leafy greens (spinach, methi).

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for brain development. Add sources like flaxseeds, walnuts, chia seeds, or fatty fish (salmon) to your baby’s diet. These can be mixed into various dishes.

Vitamin D

Ensure your baby gets enough vitamin D through safe morning sunlight exposure or as recommended by your pediatrician.

Offer a Rainbow of Vegetables

Vary the types and colors of vegetables to maximize nutrient intake. Include yellow (pumpkin, sweet potato), green (spinach, methi, chawli), and red (beetroot, red cabbage, red beans) foods.

Monitor Growth and Development

Regularly consult your pediatrician to monitor your baby’s growth and development. They can provide guidance on your baby’s nutritional needs based on their progress.

Stay Calm and Patient

Picky eating is common among babies. Don’t be discouraged if your baby rejects certain foods. Continue offering variety and remember that it can take multiple exposures for your baby to develop preferences.


Worrying about your baby’s nutritional intake is a common concern in BLW. By understanding BLW principles, focusing on nutrient-rich foods, and offering a well-balanced diet, you can provide essential nutrients for your baby’s healthy growth and development. Every baby is unique, and mealtime is a learning journey for both of you. Stay patient, offer a variety of foods, and consult with your pediatrician for specific concerns. With time and guidance, you’ll navigate the BLW journey with confidence and ensure your baby receives the best possible nutrition.