My Little Me – Baby Food Hub
Track your baby's first foods journey with confidence. My Little Me is a free, interactive web app designed to support parents introducing solid foods to their baby.
Features
- First Food Checklist – Track which foods your baby has tried across 8 food groups: Vegetables, Fruits, Proteins, Dairy, Herbs & Spices, Common Allergens, and Other Foods. Record reactions (loved, liked, neutral, disliked, or allergic) for up to 5 attempts per food.
- Food Library – Browse 90+ baby-safe foods with detailed nutritional information, age-appropriate preparation tips, allergen warnings, choking risk assessments, and both BLW and spoon-feeding guidance.
- Meal Planner – Plan your baby's weekly meals for breakfast, morning tea, lunch, afternoon tea, and dinner. Save favourite meals for quick reuse. Track naps alongside meals.
- Knowledge Centre – Expert articles on starting solids, baby-led weaning, iron-rich foods, feeding milestones, foods to avoid, introducing water, superfoods for babies, and family meal ideas.
- Progress Statistics – Visual dashboard showing how many foods your baby has tried, reactions breakdown, and food group completion.
- PDF Export & Sharing – Download or email your checklist and meal plans as beautifully formatted PDFs. Share checklists with partners, caregivers, or family.
Track your baby's food journey and record their reactions to new flavours. Our interactive checklist covers 90+ foods across 8 food groups.
Food Groups
- Fruit – Apple, Apricot, Avocado, Banana, Blueberry, Cherries, Feijoa, Grapes, Kiwifruit, Lemon, Mango, Nectarine, Orange, Passion Fruit, Peach, Pear, Pineapple, Plum, Raspberry, Strawberry, Watermelon
- Vegetables – Asparagus, Beetroot, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Capsicum, Carrot, Cauliflower, Cucumber, Eggplant, Garlic, Green Beans, Kale, Kumara, Leek, Lettuce, Mushrooms, Onion, Parsnip, Peas, Potato, Pumpkin, Silverbeet, Spinach, Spring Onion, Swede, Sweet Corn, Sweet Potato, Tomato, Zucchini
- Dairy – Butter, Cheese, Cottage Cheese, Cow's Milk, Goat Cheese, Greek Yoghurt, Ricotta
- Herbs & Spices – Basil, Cinnamon, Ginger, Mint, Paprika, Rosemary, Turmeric
- Common Allergens – Almond Butter, Cashew Butter, Chia Seeds, Honey (NOT safe under 12 months – botulism risk), Peanut Butter
- Protein – Beef, Chicken, Chickpeas, Black Beans, Edamame, Eggs, Kidney Beans, Lamb, Pork, Quinoa, Salmon, Sardines, Shellfish, Soy, Tofu, Tuna, Wheat, White Fish
Create up to 6 checklists per account. Share checklists with partners and caregivers. Record up to 5 reactions per food to track your baby's preferences over time.
A comprehensive directory of 90+ baby-safe foods. Browse alphabetically or filter by food group and nutritional category. Each food includes nutritional information, age-appropriate preparation tips, BLW and spoon-feeding guidance, allergen warnings, and choking risk assessments.
Fruit
- Apple
- Rich in fiber, vitamin C, potassium, and antioxidants. 6-8 months: steam or bake until very soft. Choking risk: HIGH when raw — always cook for babies under 10 months.
- Apricot
- Excellent source of vitamin A, vitamin C, and beta-carotene. Very high in vitamin A for eye health and immune function. From 6 months.
- Avocado
- Rich in healthy monounsaturated fats, folate, vitamin K, vitamin E, and potassium. Excellent first food — no cooking needed. From 6 months. Superfood.
- Banana
- High in potassium, vitamin B6, vitamin C, and fiber. Natural sugars provide quick energy. Excellent from 6 months as a first food.
- Blueberry
- Very high in antioxidants, especially anthocyanins. Good source of vitamin C, vitamin K, and fiber. Choking risk: HIGH — always flatten or mash for babies under 12 months. Superfood.
- Cherries
- Good source of vitamin C, potassium, and antioxidants. HIGH choking risk — always remove pits and cut into quarters lengthwise.
- Feijoa
- Rich in vitamin C, fiber, and potassium. Unique New Zealand fruit. Scoop out ripe flesh and mash. From 6 months.
- Grapes
- Contains vitamin C, vitamin K, and antioxidants. EXTREME choking risk — ALWAYS cut into quarters lengthwise until age 4-5. Never serve whole.
- Kiwifruit
- Exceptionally high in vitamin C, vitamin K, and fiber. Contains actinidin enzyme that aids protein digestion. Superfood. From 6 months.
- Lemon
- Very high in vitamin C. Use tiny amounts as flavoring only — never serve straight. Helps with iron absorption.
- Mango
- Excellent source of vitamin A, vitamin C, and folate. Natural sweetness is appealing. Superfood. Excellent from 6 months.
- Nectarine
- Contains vitamin A, vitamin C, potassium, and fiber. From 6 months when cooked, raw from 8 months when very ripe.
- Orange
- Excellent source of vitamin C, folate, and potassium. Remove membrane and seeds. From 6 months.
- Passion Fruit
- High in vitamin C, vitamin A, and antioxidants. Strain pulp to remove seeds for young babies. From 6 months.
- Peach
- Good source of vitamin A, vitamin C, and fiber. From 6 months when cooked, raw from 8 months when very ripe.
- Pear
- Good source of fiber, vitamin C, and potassium. Contains sorbitol which can help with constipation. Excellent from 6 months.
- Pineapple
- Excellent source of vitamin C, manganese, and bromelain enzyme. May cause mouth irritation (not an allergy). From 6 months.
- Plum
- Good source of vitamin C, vitamin K, and fiber. Contains sorbitol to help with constipation. From 6 months when cooked.
- Raspberry
- Very high in fiber, vitamin C, and antioxidants. Soft texture is ideal for self-feeding. Superfood. From 6 months.
- Strawberry
- Very high in vitamin C, manganese, and folate. May cause temporary mouth rash (usually not allergy). From 6 months.
- Watermelon
- Very high water content, contains vitamin C, vitamin A, and lycopene. Always remove all seeds. Great for teething. From 6 months.
Vegetables
- Asparagus
- Rich in folate, vitamin K, vitamin A, and prebiotics. Steam until very soft. Great finger food from 6 months.
- Beetroot
- Contains folate, iron, vitamin C, and betalains. Will cause red/pink stools — this is normal. Superfood. From 6 months.
- Bok Choy
- Rich in vitamin A, vitamin C, vitamin K, and calcium. Steam until very soft. From 6 months.
- Broccoli
- Rich in vitamin C, vitamin K, folate, and fiber. Floret shape is perfect for baby-led weaning. Superfood. From 6 months.
- Brussels Sprouts
- High in vitamin C, vitamin K, folate, and fiber. Steam or roast until very soft. From 6 months.
- Cabbage
- Good source of vitamin C, vitamin K, and fiber. Cook until very soft. May cause gas initially. From 6 months.
- Capsicum
- Excellent source of vitamin C and vitamin A, especially red varieties. Roast and peel before serving. From 6 months.
- Carrots
- Extremely high in beta-carotene and vitamin A. HIGH choking risk when raw — ALWAYS cook until very soft. From 6 months.
- Cauliflower
- Good source of vitamin C, vitamin K, and choline for brain development. Mild flavor. From 6 months.
- Cucumber
- Very high water content with vitamin K. Peel and remove seeds. Cool cucumber soothes teething. From 8 months.
- Edamame
- Rich in plant-based protein, fiber, folate, and iron. Allergen (soy). Always remove from pods and mash. From 6 months.
- Eggplant
- Contains fiber, manganese, and nasunin antioxidant. Roast until very soft. From 6 months.
- Green Beans
- Good source of vitamin C, vitamin A, and fiber. Steam until very soft. Great finger food from 6 months.
- Kale
- Very high in vitamin K, vitamin A, vitamin C, and calcium. One of the most nutrient-dense foods. Superfood. From 6 months when cooked.
- Kumara (Sweet Potato)
- Extremely high in beta-carotene and vitamin A. One of the top recommended first foods worldwide. Superfood. From 6 months.
- Leek
- Good source of vitamin K, folate, and prebiotics. Cook until very soft. From 6 months.
- Lettuce
- Contains vitamin K and folate. Only for experienced eaters. From 10-12 months.
- Mushrooms
- Good source of B vitamins, selenium, and vitamin D. Always cook thoroughly — never raw. From 6 months.
- Onion
- Contains vitamin C, folate, and prebiotic fiber. Always cook — never raw for babies. From 6 months.
- Parsnip
- Good source of fiber, folate, and vitamin C. Naturally sweet when roasted. From 6 months.
- Peas
- Good source of plant protein, fiber, vitamin C, and iron. Mash or flatten — round shape is choking hazard. From 6 months.
- Potato
- Good source of potassium, vitamin C, and vitamin B6. Very versatile. From 6 months.
- Pumpkin
- Very high in beta-carotene and vitamin A. Natural sweetness loved by babies. From 6 months.
- Silverbeet
- Rich in vitamin K, vitamin A, iron, and magnesium. Cook until very soft. From 6 months.
- Spinach
- Very high in vitamin K, vitamin A, folate, and iron. Pair with vitamin C foods for iron absorption. Superfood. From 6 months.
- Spring Onion
- Contains vitamin K, vitamin C, and folate. Cook until soft. From 6 months.
- Swede
- Good source of vitamin C, potassium, and fiber. Naturally sweet when roasted. From 6 months.
- Sweet Corn
- Contains fiber, B vitamins, and vitamin C. Mash kernels for younger babies. From 6 months.
- Tomato
- Good source of vitamin C, potassium, and lycopene. Cherry tomatoes: ALWAYS quarter. From 6 months.
- Zucchini
- Contains vitamin C, potassium, and fiber. Mild flavor, easy to digest. From 6 months.
Dairy
- Butter
- High in fat-soluble vitamins A, E, and K2. Contains butyrate for gut health. Use unsalted, from 6 months as ingredient.
- Cheese
- Rich in protein, calcium, and vitamin B12. ALLERGEN (dairy). Choose pasteurized, mild varieties. From 6 months.
- Cottage Cheese
- High in protein, calcium, and probiotics. ALLERGEN (dairy). Choose full-fat, low-sodium. From 6 months.
- Cow's Milk
- Excellent source of calcium, protein, and vitamin D. ALLERGEN. As main drink: from 12 months ONLY. Small amounts in cooking from 6 months.
- Goat Cheese
- Contains protein and calcium. Often easier to digest than cow's milk cheese. ALLERGEN. From 6 months.
- Ricotta
- Good source of protein and calcium, lower in sodium. ALLERGEN (dairy). Smooth texture ideal for babies. From 6 months.
- Greek Yoghurt
- Very high in protein, probiotics, and calcium. ALLERGEN (dairy). Choose plain, full-fat. Superfood. From 6 months.
Herbs & Spices
- Basil
- Contains antioxidants, vitamin K, and anti-inflammatory compounds. Adds flavor without salt. From 6 months.
- Cinnamon
- Contains antioxidants. Adds sweetness without sugar. Ceylon cinnamon preferred. From 6 months in small amounts.
- Garlic
- Contains allicin with antimicrobial properties. Always cook — never raw for babies. From 6 months.
- Ginger
- Contains gingerol with anti-inflammatory and digestive properties. Use tiny amounts. From 6 months.
- Mint
- Contains menthol and antioxidants. Refreshing flavor. Chop finely. From 6 months in small amounts.
- Paprika
- High in vitamin A and antioxidants. Use sweet/mild paprika only. From 6 months.
- Rosemary
- Contains antioxidants and anti-inflammatory compounds. Remove woody stems. From 6 months.
- Turmeric
- Contains curcumin, a powerful anti-inflammatory. Pair with fat for absorption. Will stain everything! From 6 months.
Common Allergens
- Almond Butter
- High in healthy fats, protein, and vitamin E. ALLERGEN (tree nut). Always thin — thick nut butter is a choking hazard. Early introduction recommended. From 6 months. Superfood.
- Cashew Butter
- High in healthy fats, protein, iron, and zinc. ALLERGEN (tree nut). Always thin before serving. Early introduction recommended. From 6 months.
- Cow's Milk
- ALLERGEN. As a main drink: from 12 months ONLY. Small amounts in cooking from 6 months. Always full-fat under age 2.
- Eggs
- Complete protein with choline for brain development, iron, vitamin D, and B12. ALLERGEN. Must be fully cooked — no runny yolks. Superfood. From 6 months.
- Honey
- ⚠️ NOT safe for babies under 12 months — risk of infant botulism. No exceptions, not even in cooked or baked foods. STRICTLY from 12 months ONLY.
- Peanut Butter
- High in protein, healthy fats, and vitamin E. ALLERGEN. Always thin — never thick spoonfuls. Early introduction reduces allergy risk. Superfood. From 6 months.
- Shellfish
- Excellent source of protein, zinc, iron, and B12. ALLERGEN — often severe and lifelong. Cook thoroughly. From 6 months.
- Soy
- Complete plant protein with iron and fiber. ALLERGEN. Silken tofu is excellent first food. Avoid soy sauce (high sodium). From 6 months.
- Wheat
- Good source of carbohydrates, fiber, and B vitamins. ALLERGEN (different from celiac disease). From 6 months.
- White Fish
- High in protein, omega-3s, iodine, and B12. ALLERGEN (fish). Check very carefully for bones. From 6 months.
Protein
- Beef
- Excellent source of heme iron, protein, zinc, and B12. Crucial for brain development. Superfood. From 6 months.
- Black Beans
- High in plant protein, fiber, folate, and iron. Mash for younger babies. Superfood. From 6 months.
- Chia Seeds
- Very high in omega-3s, fiber, and calcium. Always soak or grind — never dry. Superfood. From 6 months.
- Chicken
- High in protein and B vitamins. Dark meat has more iron. Cook thoroughly. From 6 months.
- Chickpeas
- Good source of plant protein, fiber, folate, and iron. Mash or blend into hummus. From 6 months.
- Kidney Beans
- High in protein, fiber, folate, and iron. MUST be fully cooked — raw kidney beans contain toxins. From 6 months when mashed.
- Lamb
- Excellent source of heme iron, protein, zinc, and B12. Grass-fed contains omega-3s. Superfood. From 6 months.
- Pork
- High in protein and exceptionally high in thiamine (B1). Must be thoroughly cooked. From 6 months.
- Quinoa
- Complete plant protein with all essential amino acids. Good source of iron and fiber. Gluten-free. Superfood. From 6 months.
- Salmon
- One of the highest food sources of omega-3 DHA for brain development. High in vitamin D. ALLERGEN (fish). Superfood. From 6 months.
- Sardines
- Very high in omega-3s and calcium (from edible bones). Lowest mercury fish. ALLERGEN (fish). Superfood. From 6 months.
- Tofu
- Good plant-based protein with calcium and iron. ALLERGEN (soy). Silken from 6 months, firm strips from 8 months.
- Tuna
- High in protein and omega-3s. ALLERGEN (fish). Choose light/skipjack for lower mercury. Limit 2-3 servings per week. From 6 months.
Plan and track your baby's meals throughout the week. Schedule breakfast, morning tea, lunch, afternoon tea, and dinner for each day.
Meal Planner Features
- Plan meals for every day of the week
- Save favourite meals for quick reuse
- Track milk feeds and naps alongside meals
- Quick-add from weekly meal history
- Export daily or weekly plans as PDF
- Email meal plans to caregivers
- Download blank meal planner templates
Knowledge Centre Articles
Starting Solids: Signs Your Baby is Ready
At around six months, your baby will start to need solid foods. Signs of readiness include showing interest in food, good head control, sitting with less help, and decreased tongue-thrust reflex. Ministry of Health guidelines recommend starting solids no earlier than 4 months and no later than 7 months.
Feeding Milestones: Stages of Your Little One's Solids Journey
Stage 1 (6 months): smooth purees. Stage 2 (7-8 months): soft mashed and lumpy foods. Stage 3 (8-9 months): finger foods and attempting to use a spoon. Stage 4 (10-12 months): transitioning to family foods with chopped, bite-sized portions.
What is Baby Led Weaning?
Baby Led Weaning allows the baby to self-feed with graspable pieces of age-appropriate solid foods. Key principles: self-feeding, whole foods, and shared family meals. Benefits include motor skill development, exploration of textures and flavours, and healthy eating habits.
Superfoods for Super Babies
Top nutrient-dense foods: avocado (brain development), kumara (eye development), spinach (iron), berries (antioxidants), salmon (omega-3s), quinoa (complete protein), eggs (choline), broccoli (vitamins A & K), sardines (protein), and nut butters (healthy fats).
The Importance of Iron: Iron-Rich Foods for Babies
Iron reserves deplete around six months. Haem sources: beef, lamb, chicken liver, eggs, fish. Non-haem sources: tofu, spinach, kale, legumes, cashew butter. Pair with vitamin C-rich foods to maximise absorption.
Why You Should Eat as a Family at Least 4 Times a Week
Family meals encourage healthy eating habits, strengthen bonds, and boost children's development including social skills, language skills, and emotional regulation.
Foods to Avoid When Starting Solids
Avoid honey (botulism risk until 1 year), cow's milk as main drink (until 1 year), high-mercury fish, unpasteurized dairy, high-sodium foods, added sugar, and choking hazards like whole nuts, round foods, and sticky foods.
Introducing Water to Babies
0-6 months: breastmilk/formula only. 6-12 months: start with 30-60ml/day, increasing to 200ml by 12 months. Experiment with open cups or straw cups. Offer after meals. Avoid sugary or caffeinated beverages.
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