My Little Me – Starting Solids & First Foods Tracker for NZ Parents
Track your baby's first foods journey with confidence. My Little Me is a free starting solids tracker and baby food app designed for New Zealand parents introducing solid foods. Whether you're doing baby led weaning (BLW) or spoon-feeding, we help you track first foods for babies, plan meals, and access expert resources — a great free alternative to Solid Starts.
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, WatermelonVegetables – 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, ZucchiniDairy – Butter, Cheese, Cottage Cheese, Cow's Milk, Goat Cheese, Greek Yoghurt, RicottaHerbs & Spices – Basil, Cinnamon, Ginger, Mint, Paprika, Rosemary, TurmericCommon Allergens – Almond Butter, Cashew Butter, Chia Seeds, Honey (NOT safe under 12 months – botulism risk), Peanut ButterProtein – 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.
Pages
Please enable JavaScript to use the full interactive experience.