Infants - birth to 2 years old
Some tips and precautions for feeding your infant:
- Breastfeeding is best for the first 6 months. If this is not possible, your physician will assist you with choosing the right baby formula.
- Don’t give cow’s milk or goat’s milk for the first 12 months due to serious health risks such as anemia or allergy.
- When milk is introduced, give only whole milk until age 2.
- No need for solid foods, juice, or additional water for the first 4 to 6 months unless your physician instructs otherwise.
- Don’t put baby cereal into formula or milk in a bottle unless instructed by physician.
- Don’t give baby a bottle of juice at bedtime – this can lead to tooth decay.
- For the first 12 months, do not give honey due to the risk of botulism.
- When feeding baby foods, use a clean spoon to transfer the food from the jar to a bowl. Do not reheat baby’s half-eaten food for a later meal. (Saliva will breed bacteria.)
To help reduce the risk of food allergies, especially if they are common in your family:
- Avoid cow’s milk, goat’s milk, and other milk products for first 12 months.
- Avoid citrus fruits, citrus juices, strawberries, wheat, and egg whites for first 12 months.
- Avoid peanuts, nuts, and shellfish until age 3.
Consult your child’s physician or pediatrician for individual recommendations regarding introduction of foods that may cause allergies.
Baby Feeding chart for the first 2 years |
AGE/STAGE |
CEREALS
& GRAINS |
FRUITS |
VEGETABLES |
PROTEIN/
MEAT |
DAIRY |
Birth to about
4-6 months old |
Breastfeeding is best. If not able to breastfeed, give baby infant formula.
The American Academy of Pediatrics recommends that an infant not be started on solid foods until after 6 months of age. Many pediatricians still start babies on solids around 4 months of age. |
4 to 6
months old
Introduce one food at a time and observe for allergies and reactions.
Then try mixing together the foods you have already introduced without allergies or reactions. |
- Rice
- Barley
- Oats
Rice and Oatmeal
cereals are the least of the allergenic grains and thus most babies are started out with those cereals. |
- Apples
- Bananas
- Pears |
- Sweet Potatoes
- Acorn / Butternut Squash
- Green Beans |
|
- Continue breastfeeding or formula |
6 to 8
months old
Serve only pureed foods to prevent choking. |
- Continue with Rice
- Barley
- Oats |
- Apricots
- Avocados
- Nectarines
- Peaches
- Plums
- Prunes |
- Carrots
- Peas
- Pumpkin
- Yellow Squash
- Zucchini
Always serve vegetables cooked until after 12 months old or when baby can chew well enough so that no choking hazard is present. |
- Chicken
- Turkey
- Tofu
Always serve meats cooked with no pink areas: NEVER give a small baby/child raw meat or fish. |
- Continue breastfeeding or formula |
8 to 10
months old |
- Rice
- Barley
- Oat
- Farina
- Graham crackers
(without Honey)
- Low salt multi-grain crackers
- Multi-grain or plain Cheerio’s
- Wheat germ
- Wheat or Multi Grain toast |
- Blueberries-pureed
- Cantaloupe
- Kiwi
- Mangos
- Papaya
Fruits may be served raw after 8 months. Bananas and avocados do NOT need to be cooked. |
- Asparagus
- Broccoli
- Cauliflower
- Eggplant
- White potatoes |
- Egg Yolks (not whites)
- Beans / Legumes (split peas lentils etc)
- Lean Beef
- Pork
- Ham (natural Ham: watch for preservatives and sodium content!) |
Continue breastfeeding or formula.
Introduce Plain Whole Milk Yogurt
- Cream
- Cheese
- Cottage
- Cheese
- American
- Colby
- Light - Cheddars
Avoid soft aged cheeses such as Brie... |
10 to 12
months old |
- Pastas
- Wheat cereals
- Bagels |
- Berries
- Dates
Cherries: remove pits and cut in quarters
- Grapes: cut in quarters to prevent choking |
- Artichokes
- Beets
- Corn
- Cucumbers
- Spinach
- Tomatoes (acidic, not necessarily an allergen!) |
White Fish such as
Cod, Haddock
Serve meats cut or chopped to prevent choking. Cut hot dog slices into quarters |
Continue breastfeeding or formula.
- Stronger Cheddars
- Gouda
- Monterey Jack
- Muenster
- Provolone |
12 months to
2 years old |
Continue to introduce variety.
Avoid dry, crusty foods such as hard pretzels, popcorn, etc |
- Citrus
Continue to introduce variety.
Cut raw fruits into smaller pieces to prevent choking. |
Continue to introduce variety
Serve shredded raw carrots, finely cut pieces of celery or pepper, etc. |
- Whole Eggs
Avoid nuts and nut butters until age 3 to prevent choking and allergies.
Avoid shellfish until age 3 to prevent allergies. |
Whole Milk
Never give a child under the age of 2 yrs old low fat or skim milk products. The fat in whole milk is necessary for a child’s growth and development. |
For more information about feeding your baby,
visit http://www.babycenter.com/baby-solid-feeding-basics.
Those wonderful 2 to 3 year olds
This is the age when children can start to explore and discover good foods and good eating habits that will last a lifetime.
Appetites might vary from one day to the next, but most 2 to 3 year olds do well with three meals and two snacks a day. Routine is important!
Offer a variety of foods from each food group to ensure a balance of nutrients, including vitamins and minerals. Fruits and vegetables make great snacks. Offer water when your child is thirsty.
Serve child-sized portions and let your child ask for more.
Energy requirements are about 1,000 to 1,400 calories per day for most 2 to 3 year olds. More active children will need the higher amounts of each food group. Click Here for more specific recommendations based on age, gender, and activity level.
These are the recommended servings from each food group:
Grains: |
|
3 to 5 ounce equivalents per day |
One ounce equivalent =
1 slice of bread
1/2 cup noodles, grits or rice
1 cup dry cereal.
|
| Half of the grains should be whole grains. |
|
Vegetables: |
|
|
1 to 1 1/2 cups per day in divided portions |
Include a dark-green vegetable every day and a yellow, orange, or red vegetable several days a week.
|
|
Fruits: |
|
|
1 to 1 1/2 cups per day in divided portions |
Fresh, frozen, or canned fruits or 100% fruit juice are all good choices.
|
|
Milk: |
|
|
2 cups per day in divided portions |
The following may be substituted for 1 cup of milk:
1 cup yogurt
1 1/2 ounces natural cheese or 2 ounces processed cheese
1 cup soy or rice milk fortified with calcium, vitamins A and D, other nutrients
(compare nutrients to milk labels to ensure equivalent %DVs)
|
| Most milk group choices should be low fat or fat free for children over 2 years of age. |
|
Meat/Beans/Nuts: |
|
|
2 to 4 ounce equivalents per day |
One ounce of lean meat, poultry, or fish
1 egg
1 tablespoon peanut butter
1/4 cup cooked beans
|
|
Oils: |
|
|
2 to 4 teaspoons per day |
Some foods such as nuts and fish are naturally high in oil. Some foods include fats as part of the recipe. Butter, mayonnaise, and salad dressing are mainly oil.
|
|
Discretionary calorie allowance: |
|
165 to 170 calories per day |
This is the amount of calories that are left after meeting the requirements from all of the food groups. It’s best to offer foods that are low-fat and with no added sugars to meet your child’s remaining calorie needs
|
|
Caution: Some foods could cause choking such as hot dogs, chunks of meat, nuts and seeds, raw carrots and celery, whole grapes, hard candy, peanut butter, popcorn, hard pretzels and other dry foods. Introduce these foods only when your child is able to chew well.
Serve meals while children are sitting down – eating while running, laughing, crying, or lying down can cause choking.
Don’t introduce peanuts and shellfish until age 3 to prevent the risk of allergies.
Growing 4 to 8 year olds
Learning to read and write opens up a whole new world of possibilities. At the grocery store, kids can use their skills to find products on the shelves. At home, let them help in the kitchen by measuring and stirring ingredients. Involve them in meal planning.
Children who eat breakfast perform better in school, have better overall health, and are better able to maintain a healthy weight. A simple breakfast of milk, cereal, and juice or fruit gives a good start to the day. Offer foods in different forms or add pureed vegetables to recipes to expand the variety for picky eaters.
Losing baby teeth can be difficult for some children. Serve softer foods or help them cut tougher foods into small pieces to help with eating
After sitting at a school desk for several hours, children need to get exercise. Encourage outdoor play. Take walks together.
Children 4 to 8 years old need about 1,200 to 1,800 calories per day. More active children will need the higher amounts of each food group. Click Here for more specific recommendations based on age, gender, and activity level.
These are the recommended servings from each food group:
Grains: |
|
4 to 6 ounce equivalents per day |
One ounce equivalent =
1 slice of bread
1/2 cup noodles, grits or rice
1 cup dry cereal.
|
| Half of the grains should be whole grains. |
|
Vegetables: |
|
|
1 to 2 1/2 cups per day in divided portions |
Include a dark-green vegetable every day and a yellow, orange, or red vegetable several days a week.
|
|
Fruits: |
|
|
1 to 1 1/2 cups per day in divided portions |
Fresh, frozen, or canned fruits or 100% fruit juice are all good choices.
|
|
Milk: |
|
|
2 to 3 cups per day in divided portions |
The following may be substituted for 1 cup of milk:
1 cup yogurt
1 1/2 ounces natural cheese or 2 ounces processed cheese
1 cup soy or rice milk fortified with calcium, vitamins A and D, other nutrients
(compare nutrients to milk labels to ensure equivalent %DVs)
|
| Most milk group choices should be low fat or fat free for children over 2 years of age. |
|
Meat/Beans/Nuts: |
|
|
3 to 5 ounce equivalents per day |
One ounce of lean meat, poultry, or fish
1 egg
1 tablespoon peanut butter
1/4 cup cooked beans
|
|
Oils: |
|
|
4 to 5 teaspoons per day |
Some foods such as nuts and fish are naturally high in oil. Some foods include fats as part of the recipe. Butter, mayonnaise, and salad dressing are mainly oil.
|
|
Discretionary calorie allowance: |
|
170 to 195 calories per day |
This is the amount of calories that are left after meeting the requirements from all of the food groups. It’s best to offer foods that are low-fat and with no added sugars to meet your child’s remaining calorie needs
|
|
Changing 9 to 13 year olds
At this age, children become involved in sports and school activities. You can help them set limits that will enable your family to eat meals together. Encourage your pre-teens to make some of the simpler meals for your family and allow them to try new recipes. Supervise a younger child’s use of knives, oven and stovetop.
Establish good eating habits. Limit soft drinks and encourage non-fat milk or fortified non-dairy alternate for adequate calcium and vitamin D intake. Remind them to pack fresh fruit and carrot or celery sticks for lunch. Explore together the possibilities for serving different vegetables at dinner. Provide a steady supply of fresh fruit for snacks.
Limit TV and video games. Encourage outdoor activities. Toss and catch a ball or ride bicycles together.
The energy requirements for 9 to 13 year olds can range from 1,600 to 2,200 calories per day. Click Here for more specific recommendations based on age, gender, weight, height, and activity level.
These are the recommended servings from each food group:
Grains: |
|
5 to 7 ounce equivalents per day |
One ounce equivalent =
1 slice of bread
1/2 cup noodles, grits or rice
1 cup dry cereal.
|
| Half of the grains should be whole grains. |
|
Vegetables: |
|
|
2 to 3 cups per day in divided portions |
Include a dark-green vegetable every day and a yellow, orange, or red vegetable several days a week.
|
|
Fruits: |
|
|
1 to 1 1/2 cups per day in divided portions |
Fresh, frozen, or canned fruits or 100% fruit juice are all good choices.
|
|
Milk: |
|
|
3 cups per day in divided portions |
The following may be substituted for 1 cup of milk:
1 cup yogurt
1 1/2 ounces natural cheese or 2 ounces processed cheese
1 cup soy or rice milk fortified with calcium, vitamins A and D, other nutrients
(compare nutrients to milk labels to ensure equivalent %DVs)
|
| Most milk group choices should be low fat or fat free for children over 2 years of age. |
|
Meat/Beans/Nuts: |
|
|
5 to 6 ounce equivalents per day |
One ounce of lean meat, poultry, or fish
1 egg
1 tablespoon peanut butter
1/4 cup cooked beans
|
|
Oils: |
|
|
5 to 6 teaspoons per day |
Some foods such as nuts and fish are naturally high in oil. Some foods include fats as part of the recipe. Butter, mayonnaise, and salad dressing are mainly oil.
|
|
Discretionary calorie allowance: |
|
130 to 290 calories per day |
This is the amount of calories that are left after meeting the requirements from all of the food groups. It’s best to offer foods that are low-fat and with no added sugars to meet your child’s remaining calorie needs
|
|
Adventurous 14 to 18 year olds
Teenagers like to make their own decisions and assert their independence, especially when it comes to eating. Good habits started in early childhood can reap benefits now.
Weight gain can become an issue unless teens maintain some type of regular exercise and make wise food choices. A cup of non-fat milk or fortified non-dairy alternate is a much better choice than a 12-ounce can of soda because it provides fewer calories and more nutrients. Fruits and vegetables deliver less fat than potato chips or other snack foods.
Eating at fast food restaurants can expand the waistline and shrink the wallet. Homemade sandwiches using whole grain bread and lean lunch meats are better alternatives.
Teenagers can easily use up 1,800 to 2,400 calories per day, especially if they are engaged in sports. Click Here for more specific recommendations based on age, gender, weight, height, and activity level.
These are the recommended servings from each food group:
Grains: |
|
6 to 8 ounce equivalents per day |
One ounce equivalent =
1 slice of bread
1/2 cup noodles, grits or rice
1 cup dry cereal.
|
| Half of the grains should be whole grains. |
|
Vegetables: |
|
|
2 1/2 to 3 1/2 cups per day in divided portions |
Include a dark-green vegetable every day and a yellow, orange, or red vegetable several days a week.
|
|
Fruits: |
|
|
1 1/2 to 2 cups per day in divided portions |
Fresh, frozen, or canned fruits or 100% fruit juice are all good choices.
|
|
Milk: |
|
|
3 cups per day in divided portions |
The following may be substituted for 1 cup of milk:
1 cup yogurt
1 1/2 ounces natural cheese or 2 ounces processed cheese
1 cup soy or rice milk fortified with calcium, vitamins A and D, other nutrients
(compare nutrients to milk labels to ensure equivalent %DVs)
|
| Most milk group choices should be low fat or fat free for children over 2 years of age. |
|
Meat/Beans/Nuts: |
|
|
5 to 6 ounce equivalents per day |
One ounce of lean meat, poultry, or fish
1 egg
1 tablespoon peanut butter
1/4 cup cooked beans
|
|
Oils: |
|
|
5 to 7 teaspoons per day |
Some foods such as nuts and fish are naturally high in oil. Some foods include fats as part of the recipe. Butter, mayonnaise, and salad dressing are mainly oil.
|
|
Discretionary calorie allowance: |
|
195 to 360 calories per day |
This is the amount of calories that are left after meeting the requirements from all of the food groups. It’s best to offer foods that are low-fat and with no added sugars to meet your child’s remaining calorie needs
|
|
|
