The 100 Foods

Every food in the plan

When each food can start, how to serve it safely, and which ones are iron foods or common allergens.

Vegetables (22)

Carrot (Gajar)
from 6 months
Steam very soft; smooth mash/puree, or finger-length sticks (palm grip)
Sweet potato (Shakarkandi)
from 6 months
Steam very soft; smooth mash/puree, or finger-length sticks (palm grip)
Potato (Aloo)
from 6 months
Steam very soft; smooth mash/puree, or finger-length sticks (palm grip)
Beetroot (Chukandar)
from 6 months
Steam very soft; smooth mash/puree, or finger-length sticks (palm grip)
Bottle gourd (Lauki / Doodhi)
from 6 months
Peel/deseed as needed, steam silky-soft; mash or soft wedges
Pumpkin (Kaddu)
from 6 months
Peel/deseed as needed, steam silky-soft; mash or soft wedges
Butternut squash
from 6 months
Peel/deseed as needed, steam silky-soft; mash or soft wedges
Spinach (Palak)
from 6 months
Blanch, puree fine into dal/khichdi (no stringy bits)
Iron
Fenugreek leaves (Methi)
from 6 months
Blanch, puree fine into dal/khichdi (no stringy bits)
Iron
Cauliflower (Phool gobi)
from 6 months
Steam very soft; mash, or whole floret to grip (stalk = handle)
Broccoli (Hari gobi)
from 6 months
Steam very soft; mash, or whole floret to grip (stalk = handle)
Green peas (Matar)
from 6 months
Mashed/puréed only (round!)
Iron
Green beans (Fansi)
from 6 months
Steam very soft, finely chopped/mashed; whole soft bean to grip
Moringa leaves (Sahjan patta / Moringa)
from 6 months
Cooked pulp scraped off pod, mashed into dal
Iron
Tomato (Tamatar)
from 6 months
Cooked into dal/sabzi, skin+seeds strained
Brinjal (Baingan)
from 6 months
Peel/deseed as needed, steam silky-soft; mash or soft wedges
Capsicum (Shimla mirch)
from 6 months
Roasted soft, skin off, puréed/strips
Onion (Pyaaz)
from 6 months
Well-sauteed/bloomed into dishes only
Zucchini (Vilayati turai)
from 6 months
Peel/deseed as needed, steam silky-soft; mash or soft wedges
Cucumber (Kheera)
from 6 months
—
Mushroom (Khumb)
from 6 months
—
Iron
Okra (Bhindi)
from 6 months
Cooked very soft, chopped fine (mucilage helps swallowing)

Fruits (23)

Avocado (-)
from 6 months
Ripe, mashed; or large soft wedge to gnaw
Banana (Kela)
from 6 months
Mashed; or half-peeled whole banana to self-feed
Apple (Seb)
from 6 months
Stew/steam till soft, mash; raw ONLY fine-grated
Pear (Naashpati)
from 6 months
Stew/steam till soft, mash; raw ONLY fine-grated
Mango (Aam)
from 6 months
Ripe, mashed; or large soft wedge to gnaw
Papaya (Papita)
from 6 months
Ripe, mashed; or large soft wedge to gnaw
Sapodilla (Chikoo)
from 6 months
Ripe, mashed; or large soft wedge to gnaw
Watermelon (Tarbooz)
from 6 months
Deseed; thin soft slices or mashed
Grapes (Angoor)
from 6 months
—
Orange (Santra)
from 6 months
Segments with membrane+seeds removed, quartered; or mashed into food
Lemon (Nimbu)
from 6 months
Few drops squeezed over food (vit-C pairing)
Peach (Aadu)
from 6 months
Ripe, mashed; or large soft wedge to gnaw
Lychee (Litchi)
from 6 months
—
Pomegranate (Anar)
from 6 months
Arils crushed/pressed into dahi (round seeds)
Indian gooseberry (Amla)
from 8 months
Steamed, grated tiny into rice/dahi; or juice-drops in food
Coconut (Nariyal)
from 6 months
Finely shredded/desiccated stirred into porridge; malai blended
Iron
Strawberry (Strawberry)
from 6 months
Mashed or quartered; flatten round shapes
Blueberry (Blueberry)
from 6 months
Flattened/squashed each berry, or mashed
Raspberry (Raspberry)
from 6 months
Mashed or quartered; flatten round shapes
Pineapple (Ananas)
from 6 months
Ripe core-off thin crushed/grated; big wedge to gnaw supervised
Kiwi (Kiwi)
from 6 months
Ripe, mashed; or large soft wedge to gnaw
Figs (dried / anjeer) (Anjeer)
from 6 months
Fresh: ripe mashed. Dried: soaked+blended paste
Iron
Prunes (Sukha aloo bukhara)
from 6 months
Soaked, puréed into porridge/dahi

Grains & starches (10)

Sweet corn (Bhutta / Makka)
from 6 months
Puréed/creamed corn (kernel skins strained)
Rice (Chawal)
from 6 months
Smooth porridge, thin then thickening
Finger millet (Ragi / Nachni)
from 6 months
Soft porridge/sheera; thin soft chilla strips to grip
Pearl millet (Bajra)
from 6 months
Soft porridge/sheera; thin soft chilla strips to grip
Iron
Sorghum (Jowar)
from 6 months
Soft porridge/sheera; thin soft chilla strips to grip
Iron
Oats (Oats)
from 6 months
Smooth porridge, thin then thickening
Iron
Semolina (Suji / Rava)
from 6 months
Smooth porridge, thin then thickening
Allergen · Wheat
Whole wheat flour (Atta / Gehun)
from 6 months
Soft porridge/sheera; thin soft chilla strips to grip
Allergen · WheatIron
Amaranth (Rajgira)
from 6 months
Soft porridge/sheera; thin soft chilla strips to grip
Iron
Quinoa (Quinoa)
from 6 months
Smooth porridge, thin then thickening
Iron

Dals, beans, eggs, fish & meat (17)

Yellow lentil (Moong dal)
from 6 months
Well-cooked, thin khichdi/soup consistency; ghee tadka ok (no salt)
Iron
Red lentil (Masoor dal)
from 6 months
Well-cooked, thin khichdi/soup consistency; ghee tadka ok (no salt)
Iron
Split pigeon pea (Toor / Arhar dal)
from 6 months
Well-cooked, thin khichdi/soup consistency; ghee tadka ok (no salt)
Iron
Split chickpea (Chana dal)
from 6 months
Well-cooked, thin khichdi/soup consistency; ghee tadka ok (no salt)
Iron
Black gram (Urad dal)
from 6 months
Well-cooked, thin khichdi/soup consistency; ghee tadka ok (no salt)
Iron
Chickpeas (Kabuli chana)
from 6 months
Pressure-cook very soft; mash/puree, skins loosened
Iron
Kidney beans (Rajma)
from 6 months
Pressure-cook very soft; mash/puree, skins loosened
Iron
Tofu (Tofu)
from 6 months
Mashed/crumbled into dishes; soft strips to grip
Allergen · SoyIron
Egg (Anda)
from 6 months
Fully-cooked yolk mashed into food; soft omelette strip to grip
Allergen · EggIron
Fish (low-mercury) (Machhli)
from 6 months
Cooked, flaked, ALL bones checked; mashed into rice/khichdi
Allergen · Fish
Chicken (Murgi)
from 6 months
Slow-cooked, pureed or finely shredded, kept moist
Mutton (Mutton)
from 6 months
Slow-cooked, pureed or finely shredded, kept moist
Iron
Prawn / Shrimp (Jhinga / Eral)
from 6 months
Well-cooked, minced/finely chopped into rice
Allergen · Shellfish
Black-eyed peas (Lobia / Chawli)
from 6 months
Pressure-cook very soft; mash/puree, skins loosened
Iron
Liver (chicken/mutton) (Kaleji)
from 6 months
Well-cooked, puréed/pâté into khichdi (tiny portions)
Iron
Lamb (Lamb)
from 6 months
Slow-cooked, pureed or finely shredded, kept moist
Iron
Edamame
from 6 months
Boil or steam, shell the pods; mash or puree the beans (thin with milk or a little oil)
Allergen · SoyIron

Dairy (3)

Yogurt (Dahi)
from 6 months
Plain, full-fat, unsweetened; spoon or preloaded spoon
Allergen · Dairy
Paneer (Paneer)
from 6 months
Crumbled fine/mashed into sabzi
Allergen · Dairy
Mozzarella (Fresh, pasteurised)
from 6 months
Fresh pasteurised; wide flat slices to gum, or finely shredded into food (no melted globs)
Allergen · Dairy

Nuts, seeds & fats (11)

Ghee (Ghee)
from 6 months
1/2 tsp melted into khichdi/dal
Ground flax (Alsi)
from 6 months
Finely ground, stirred into porridge/khichdi
Smooth peanut butter (Moongphali)
from 6 months
Thin smooth layer stirred into warm porridge (never spoonfuls)
Allergen · Peanut
Ground sesame / tahini (Til)
from 6 months
Thin smooth layer stirred into warm porridge (never spoonfuls)
Allergen · SesameIron
Almond (Badam)
from 6 months
Thin smooth layer stirred into warm porridge (never spoonfuls)
Allergen · Tree nut
Chia (ground or soaked) (Chia)
from 6 months
Soaked/hydrated first (gel), stirred into porridge
Iron
Pumpkin seeds (ground) (Kaddu ke beej)
from 6 months
Finely ground, stirred into porridge/khichdi
Iron
Walnut (Akhrot)
from 6 months
Thin smooth layer stirred into warm porridge (never spoonfuls)
Allergen · Tree nut
Olive oil
from 6 months
Coconut milk (for cooking) (Nariyal doodh)
from 6 months
Small amount stirred into purees or porridge as a cooking ingredient
Unsalted butter (Makhan)
from 6 months
Allergen · Dairy

Spices & herbs (14)

Spices and herbs are never a dish of their own: a pinch, cooked into baby's food. Whole spices are always ground, or lifted out before serving.

Turmeric (Haldi)
from 6 months
Cumin (powder) (Jeera)
from 6 months
Coriander leaves (Dhania)
from 6 months
Asafoetida (Hing)
from 7 months
Cinnamon (Dalchini)
from 6 months
Ginger (Adrak)
from 6 months
Garlic (Lehsun)
from 6 months
Cardamom (Elaichi)
from 6 months
Mint (Pudina)
from 6 months
Ajwain (carom) (Ajwain)
from 6 months
Saunf (fennel) (Saunf)
from 6 months
Saffron (Kesar)
from 6 months
Curry leaves (Kadi patta)
from 6 months
Black pepper (ground) (Kali mirch)
from 6 months

First Nivala offers general guidance, not medical advice — consult your paediatrician if you have any doubts, especially around allergies, reflux, low weight gain, or any feeding difficulty.

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