You hear a report about school-aged kids’ poor nutrition and think “that’s so far away” for your little baby or toddler. But because most food learning occurs during the first 5 years of life, what you do from day one can affect your child’s health – and what they eat – when they get older.
So let’s go through each of the stages of growth and see how you can increase the odds that your kids will grow up to be healthy adults.
Infants: Birth to 6 months:
Everyone knows that infants need breast milk or formula the first few months of life. While breast milk is still the preferred nutrition source, formula is a good second choice.
Nutrition highlights: The AAP recommends 400IU of vitamin D* daily for breastfed infants. Nursing moms who don’t eat fish should consider fish oil supplements that contain at least 300mg of DHA* because levels in breast milk are directly related to mother’s intake. Many formulas are fortified with DHA to enhance brain health.
Feeding Tip! Try not to overfeed or underfeed your baby. If baby is crying and feeding time was recent, try other ways of soothing before feeding. On the other hand, if nothing else will calm your baby, by all means see if they need milk. Basically, let baby – not a schedule– guide you in how much milk he or she needs.
Infants: 6 to 12 months
At 6 months babies’ iron stores deplete and they need nutrition from additional sources. This is a time of rapid food transitions starting with watery-textured food, gradually increasing to puree, advancing to lumpy puree and finally moving up to soft, cut up finger foods. See our Infant Feeding Guide for step-by-step advice.
Nutrition highlights: After 6 months, babies will need more than half of the following nutrients from complementary foods: Iron (iron fortified cereals, meat), vitamin D (supplements, formula), B6 (cereal, whole grains, enriched grains), niacin (cereal, egg yolks, turkey), zinc (some cereals, meat), vitamin E (vegetable oils, avocado, cereals) and phosphorus (cereal, fish, meat and eggs).
Feeding Tip! Most babies are accepting of a variety of tastes and textures so take advantage of it. Research shows that the more flavors introduced early in life, the more likely it is children will accept new foods later. Remember, this is a rapid transition time so when your child is doing well step up the texture to guide him or her to the next stage (without forcing of course!).
Toddlers: 1 to 3 years:
Toddlers under 2 still need a high fat diet (30-45%) including whole fat dairy products. After one, children are either drinking whole milk (2-3 cups per day) or breast milk (after 2 they can switch to low fat dairy). If a toddler has progressed to finger foods, he or she can eat what the whole family eats, but watch for choking hazards. Gradually increase the consistency of food as they get older, cut up food into small pieces and always supervise at mealtime. See Toddler Feeding Section for more detailed guidance.
Nutrition highlights: Children under 2 are still at risk for iron deficiency so include iron-fortified cereal with a vitamin C-rich fruit or veggie (cantaloupe, tomatoes, strawberries, oranges, kiwi and broccoli), green veggies and meat. After turning one, growth rate decreases. Somewhere between 18 months and two years of age, toddlers get skeptical of certain foods. Babies no longer drinking DHA-supplemented formula or breast milk can get the DHA** by eating fish including salmon, light tuna and halibut.
Feeding Tip! Eating a variety of foods takes time and repeated exposure just like other learned behaviors (like reading and writing). Protect your child’s natural ability to self-regulate food by providing regular meals and snacks and letting them decide “how much” to eat. Instead of eating special food, toddlers greatly benefit from eating with the family.
Preschoolers: 3 to 5 years
If you’ve continued to expose your little ones to a variety of foods without trying to get them to eat less or more, you’ll watch them grow in to more adventurous eaters. On the other hand, if there’s been ongoing tension at the table their eating habits may get worse. For more specifics on what to feed see MyPyramid for Preschoolers.
Nutrition highlights: This is a time when kids become more independent, notice what their friends are eating and start to eat food outside of the home. Studies reveal that children at this stage are more likely to eat higher quantities of fat, saturated fat and sugar from sweets and sweetened beverages. It’s important to maintain balanced meals and snacks at home to reinforce the foundations of healthy eating.
Feeding Tip! Preschoolers want to be just like their parents so eat with them as often as possible. This is the perfect time to have your child help pick out food and prepare dinner – skills they will need later in life!
School-aged Children
Once your child is in school full time they will be eating more meals outside the home. Much of the work you’ve put in will start to pay off. If you’ve made mealtimes pleasant and provided your child with a variety of foods – without being controlling – they are likely to be competent eaters outside of the home. For more specifics on nutrition needs at this stage see MyPyramid for Kids.
Nutrition highlights: Research surveys reveal the five nutrients most likely to be low in school-aged children are vitamin E (nuts, seeds and vegetable oils) calcium (dairy products), magnesium (nuts, whole grains, beans), potassium (dairy, fruits, veggies and whole grains) and fiber (beans, whole grains, fruits and vegetables). After age 8, calcium needs increase (e.g., 3 cups of milk products daily). 80% of school-aged children do not consume the recommended amount of fruits and vegetables. Sweetened beverages often replace milk as the beverage of choice.
Feeding Tip! Adolescents who eat dinner with their family on a regular basis have better diets and lower weights than those who don’t. Serve fruits and vegetables with every meal and have the family eat together most nights.
*The AAP recommends all kids drinking less than 4 cups of milk day be supplemented with 400 IU of vitamin D.
**Most children and adults do not consume enough DHA and EPA from fish sources. If you and your children do not consume fish a couple of times per week talk to your doctor about supplementation.
Subscribe to Raise Healthy Eaters (or tell a friend) for more child-feeding tips.
References
Butte N, Cobb J, Dwyer J, Graney L, Heird W, Rickard K. The start healthy feeding guidelines for infants and toddlers. Journal of the American Dietetic Association. 2004;104(3): 442-450.
Krebs NF and Habidge MK. Complementary feeding: clinically relevant factors affecting timing and composition. American Journal of Clinical Nutrition. 2007;85(2):639S-645S.
Birch SR, Daniels MW, Gilman AH, Lichtenstein KT, Steinberger J, Stettler N, Van Horn L. Dietary recommendations for children and adolescents: A Guide for Practitioners. Pediatrics. 2006:117:544-59.
Secrets of Feeding a Healthy Family: Orchestrating and Enjoying the Family Meal by Ellyn Satter, MS, RD, LCSW.
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