Introduce Your Baby to 100 Foods Before They Turn 1

Some parents set themselves the goal of introducing their baby to 100 foods before they turn one year old. This goal can help reduce food allergies through exposure, ensure critical nutrients (like iron) come from different sources, and introduce different textures and flavors for babies to explore.

Tracking which foods your baby has tried is vital to conquering this challenge, whether through an app like Evernote or traditional pen-and-paper methods.


No matter whether you use baby-led weaning or pureeing first foods, it is essential that your little one experiences as many varieties of food as possible so they become confident, enthusiastic eaters in later years.

Keep track of your baby’s food with an app on your phone, paper and pen, or just remembering! Doing this will help you work towards introducing 100 foods before 1. Don’t be fooled into thinking reaching this milestone by their first birthday is important; rather it helps expose your child to an array of food that reduces allergy risks while supporting sensory development through eating.


Providing your baby with various foods and textures is beneficial in many ways, from decreasing their risk of allergies through exposure to ensuring they do not develop deficiencies (particularly iron), supporting sensory development, and creating a balanced, nutritious diet for life.

However, the most crucial thing to remember is that this is not about exposing them to 100 foods by your baby’s first birthday – instead, it should focus on providing them with exposure to various types of food in an engaging and relaxed way so they can grow into enjoying different flavors and textures with their family as they get older.


Nuts are nutrient-dense foods with high amounts of fat (45% for cashews and pistachios and 74% for macadamia nuts, respectively). Furthermore, nuts contain phenolic compounds, vitamins, and minerals, making them valuable sources of protein, fiber, folate, and omega-3 fatty acids.

Epidemiological studies have demonstrated a protective effect of nuts consumption against coronary heart disease, gallstones, and diabetes among women and hypertension among men. Nut consumption also decreases postprandial glucose and insulin excursions and improves vascular reactivity.

More recently, epidemiologic and interventional trials indicate that regular consumption of nuts may positively influence new cardiovascular risk factors like oxidative stress, inflammation, and insulin resistance – this likely stems from their unique composition.


Milk and its foods, such as cheese, yogurt, ice cream, butter, and condensed and dried milk, are sources of protein, fat, and sugar; they also offer essential nutrition, such as calcium, which aids in building strong bones in children and adults alike.

Contrary to what may appear on Pinterest and Instagram, weaning is not about forcing 100 different foods on your child before they turn 1. Instead, the focus should be on providing your little one with food in an enjoyable and non-threatening way that allows them to explore foods at their own pace and become confident eaters over time – including providing them with healthy dairy foods during weaning.


Pinterest and Instagram are filled with beautiful weaning guides challenging parents to introduce their baby to 100 foods before their first birthday. The goal is to avoid allergy triggers through exposure, provide all essential vitamins (particularly iron), and provide them with various flavors.

Food (also referred to as nourishment or sustenance) includes fares such as fare, grub, chow, kai (NZ informal), maintenance and victual, care, and food, as well as eating products such as eatable diet supplements, and nutritional products such as stuff such as core nucleus kernel heart substance marrow, etc. Enjoy! Use our 100 Foods Before 1 Chart as an invaluable guide in tracking your baby’s culinary adventures – available as a digital download! Please keep track of their culinary adventures using this fun chart available as a digital download! Please keep track of their culinary adventures using this handy 100 Foods Before One chart with digital download options! Enjoy! Keep track of your culinary experience using this convenient 100 Foods Before One chart, available exclusively in digital download format!


Bread is a staple food prepared from dough that has been baked. Breads may be composed of different flour types – wheat flour is the most frequently used. While there are numerous styles of bread globally, ranging from flatbreads like Indian lambing and French croissants to French-style baguettes – bread products provide essential starchy carbohydrates. It should become part of their daily diet when the baby tastes them around six months old. Since shop-bought varieties may contain added salt content, select those with lower levels per 100g when purchasing commercially prepared products.

Look out for bread made with sprouted grains that contain protein, B vitamins, and minerals such as iron.


There’s nothing cuter than seeing an excited infant covered in pasta noodles and sauce (your kitchen floor may look less appealing, but that’s okay!). Pasta provides energy-boosting carbohydrates while providing babies essential iron, fiber, folate, protein, and B vitamin benefits. Pasta can also make an ideal baby-led weaning food, allowing for iron, folate, protein, and B vitamins in one convenient dish! Pasta dishes from Egypt to India to Mexico to Italy all include pasta as part of their cuisines’ repertoire: from Koshari to Seviyan Kheer (for instance!) to Sopa de Fideo in Mexico to classic spaghetti Bolognese in Italy, pasta is part of every culture’s culinary landscape!


In this episode, I’ll explain how and why the Hundred Foods Before One Approach began. This program, run by Dawn Winkelman, aims to get babies eating their 100th food by their first year of life.

Reasons for starting early include reducing allergies through exposure, assuring no nutritional deficiencies (in particular iron) arise, and helping your baby become familiar with various flavors and textures to form positive associations between eating and the baby’s experience. You can track their culinary journey with this helpful checklist while celebrating milestones!