What Can 8-Month-Old Eat: Nutritious Food Choices for Your Baby

8-month-old baby eating baby cereal

Handling your 8-month-old’s transition to solid foods can be an exciting journey into a variety of tastes and textures. In this guide, we’ll uncover the nutritious food choices that will both delight and nourish your little one, answering the question of “what my can 8 month old eat.” Expect to learn about the best options like iron-fortified cereals and creamy yogurt, as your baby broadens their dietary horizons.

Snapshot of Healthy Foods for 8-Month-Olds

At eight months, your baby is ready to explore a world of flavors and textures with baby solid foods. Here’s a quick snapshot of the best baby foods for your little one:
  • Best for Iron: Fortified Infant Cereals

  • Best for Protein: Meat Purée

  • Best for Fiber: Mashed Fruits

  • Essential Dairy: Yogurt and Cheese

  • Healthy Grains: Soft Cooked Quinoa

Each of these foods offers essential nutrients for your baby’s growth and development, and introducing a variety of food groups can help create a balanced diet.

Best Iron-Rich Food: Fortified Infant Cereals: 


  • Contains essential nutrients such as iron, fiber, complex carbohydrates, and B vitamins

  • Easy to digest and versatile in a baby’s diet

  • Can be consumed from 6 months onwards


  • Provides the necessary iron for an 8-month-old baby’s development

  • Easily digestible and versatile in a baby’s diet

  • Can be offered as part of a diverse daily menu


  • Carefully choose a brand certified with the Clean Label Purity Award, to ensure it's certified safe from heavy metals.


Our Super Cereals for Babies 6 months and up, are an ideal way to introduce your little one to solids - especially during the crucial time when every bite counts. Made from real, whole foods, these are the 1st baby cereals in the US, certified safe from heavy metals - giving you real peace of mind. These cereals come in a variety of flavors, ranging from vanilla to mango, banana, or original - and are easy to digest for your little ones.

Holistic Nutritionist and Mom, Dr. Nany Lin, PhD says,"Else Super Cereals are a game-changer for baby's first solid food. They give you real peace of mind from heavy metals and from toxins, since they're certified safe by the Clean Label Project." 


8 month old baby cereals certified safe from heavy metals


Fortified infant cereals are a lifesaver. They’re easy to prepare, and babies usually love the taste. More importantly, they are a great source of iron. With iron playing a crucial role in baby’s brain development, you can include fortified cereals in their daily menu. 


8-month-old baby with spoon

Best Protein Source: Meat Purée

Price: Varies


  • Rich in high-quality protein for tissue repair and organ development

  • Can be easily mixed into baby’s meals, making it a convenient infant formula alternative

  • Suitable for infants due to its smooth texture


  • Provides essential nutrients for growth

  • Easy to prepare and mix into meals

  • Well-received by babies due to its texture


  • Preparation can be time-consuming

As your baby starts to grow, protein needs increase. That’s why you could explore a meat purée. Rich in high-quality protein, these can be vital for tissue repair and organ development. You'll find it easy to mix into meals, and the smooth texture can be perfect for developing oral skills. 


Best Fiber Source: Mashed Fruits


  • Provides significant amounts of fiber, essential vitamins, and hydration

  • Offers a variety of flavors and textures

  • Needs to be introduced cautiously due to potential allergies


  • Supports digestive health

  • Provides a variety of flavors and textures

  • Typically well-accepted by babies


  • Potential allergies


Babies love variety. And what better way to introduce them to different flavors and textures than with mashed fruits and raw vegetables? From raspberries and pears to avocados, each fruit brings a new taste experience for babies. Not only do they provide essential vitamins and fluids, but the high fiber content is great for  digestive health. While uncommon, be careful of potential allergies, introducing one fruit at a time and watching for any adverse reactions.

Essential Dairy: Yogurt and Cheese


  • Provides essential calcium for bone development

  • Comes in different forms: unsweetened plain yogurt, grated natural cheese, and cottage cheese


  • Supports bone development

  • Comes in different textures that are well-received by babies


  • Processed cheese slices or spreads, often used in hot dogs, are high in sodium

When it comes to dairy, not all products are created equal. While yogurt and cheese provide essential calcium for baby’s bone development, be careful with the types you choose. 

Unsweetened plain yogurt mixed with some mashed fruits are usually a hit with babies. If your baby has been exclusively breast-fed, watch for any adverse reactions with the introduction of milk protein-containing foods.


Healthy Grains: Soft Cooked Quinoa


  • Complete plant-based protein source containing all nine essential amino acids

  • Provides additional nutritional benefits like high fiber content, zinc, folate, and phosphorous

  • Easy for infants to eat due to its soft texture


  • Provides a complete protein source

  • Supports growth and development

  • Safe for babies with gluten sensitivities


  • Some babies may not like the texture

Introducing your baby to quinoa is an adventure. As a complete plant-based protein source, it provides all nine essential amino acids needed for growth. Plus, it is packed with additional nutrients like:

  • high fiber

  • zinc

  • folate

  • phosphorous

The soft texture of the soft food is easy to consume, but it can take a while for baby to get used to it. But once they do, it became a staple in his diet, especially since it’s naturally gluten-free.


Choosing the Right Foods for Your 8-Month-Old

Choosing the right foods for your 8-month-old can feel like navigating a maze. But don’t worry, you’re not alone. You can prioritize breast milk or formula, as they continue to be a main source of nutrition for your baby. However, this should be complemented with a variety of solid foods that offer different tastes and textures.

Some examples of solid foods to introduce to your 8-month-old are:

  • Pureed fruits and vegetables

  • Soft cooked grains like rice or oatmeal

  • Mashed or pureed meats and poultry

  • Yogurt or cheese

Remember to introduce new foods one at a time, eat food mindfully, and watch for any signs of allergies or intolerances.

When introducing new foods to your baby, remember these tips:

  • Serve them in small portions.

  • Don’t be discouraged if your baby doesn’t take to a new food right away. It can take multiple attempts before they accept it.

  • Encourage self-feeding. Letting your baby finger feed or hold a spoon prepares them for the toddler years and supports healthy eating habits.

But remember, every baby is unique. What works for one might not work for another. Always pay close attention to your baby’s hunger cues and establish a feeding schedule that suits your baby’s needs.

Understanding Baby's Nutritional Needs

else nutrition super cereals for babies 6 months and 8 months


Understanding your baby’s nutritional needs is key when introducing solid foods. An 8-month-old baby requires between 750 and 900 calories daily. While breast milk or formula contributes 400 to 500 of those calories, the rest should come from solid foods rich in iron and zinc such as fortified cereals, meats, and fish.

Fortified infant cereals are an essential source of iron that supports your baby’s growth and brain development. They also provide fiber, complex carbohydrates, and B vitamins. Similarly, meat purée is a nutrient-rich option that provides necessary bioavailable zinc and iron, supporting immune function and cognitive development.

Considering the critical role that iron and zinc play in an 8-month-old baby’s development, a balanced diet incorporating foods like fortified infant cereals and meat purée can meet these nutritional requirements effectively.

Considering Food Texture and Baby's Oral Development

When introducing solid foods, it’s important to consider the texture of the food and your baby’s oral development. Babies are ready for solid foods around 6 months if they can sit with some support, show interest in food, and have the ability to move and swallow food using their tongue.

Introducing eating solid foods, such as soft finger foods, can be done when babies demonstrate the ability to sit up unassisted and the tongue-thrust reflex has disappeared. However, to prevent choking risks, foods should be soft, easily dissolvable with saliva, and cut into pieces no larger than half an inch.

Always supervise your baby during feeding, ensuring the offered baby food matches their chewing and swallowing abilities as their oral skills develop, which is crucial for a healthy baby’s diet.

Allergenic Foods: When and How to Introduce

Introducing allergenic foods to your 8-month-old is a cautious process due to potential food allergies. Allergies can be triggered by foods such as:

  • cow’s milk products

  • eggs

  • fish

  • shellfish

  • tree nuts

  • peanuts

  • wheat

  • soy

  • sesame

These items have the potential to cause allergic reactions in some individuals. It’s advisable to introduce one new allergenic food at a time to your baby, and monitor for allergic reactions over a period of 2 to 4 days before trying another new food.

Specifically, cow’s milk should not be given to babies under one year due to possible harm to their intestines, lack of/poorly bioavailable micronutrients, and difficulty in digestion. Stick to breast milk or formula until your baby’s first birthday.

Remember, every baby is different. Always discuss with your pediatrician about when and how to introduce allergenic foods based on your baby’s health and family history of allergies.


Feeding your 8-month-old can be a rewarding journey as you watch them explore new tastes and textures. From iron-rich cereals to protein-dense meat purée, fiber-filled fruits, essential dairy, and healthy grains like quinoa, introducing a variety of foods can help ensure your baby gets the necessary nutrients for their growth and development.

Remember, every baby is unique and what works for one might not work for another. Always pay close attention to your baby’s needs, preferences, and reactions to different foods. And most importantly, enjoy this special time with your baby. Happy feeding!

Frequently Asked Questions

What food should I pack for my 8 month old?

You can pack soft foods such as yogurt, oatmeal, mashed banana, mashed potatoes, or thicker pureed vegetables for your 8-month-old to expand their diet. 

When should I introduce solid foods to my baby?

You can introduce solid foods to your baby around 6 months, when they can sit with support, show interest in food, and swallow food using their tongue. It's an exciting milestone!

How should I introduce allergenic foods to my baby?

Introduce one new allergenic food at a time and monitor for allergic reactions over 2 to 4 days before trying another new food. It's important to take it slow to identify any potential allergies.

How many calories does an 8-month-old need?

An 8-month-old baby needs between 750 and 900 calories every day to support their growth and development.

Can I give cow's milk to my 8-month-old?

No, it's best to stick to breast milk or formula until your baby's first birthday to avoid potential harm to their intestines and digestion.


This article was reviewed by Kayla Bridges, DCN, MS, RD-AP. Kayla Bridges is Director of Medical & Scientific Affairs at Else Nutrition, North America.

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