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Healthy eating: The early years

Growing Up Healthy 
Infancy and childhood are key periods for growth, development, learning, and discovering a variety of foods. 
Helping your child develop a healthy eating pattern right from the start can set the stage for a lifetime of healthy eating habits. 

First 6 months 

Breastmilk

  • For the first 6 months of life, breast milk is the only food your baby needs.
  • Breast milk protects against illness and is recommended until age 2 years or older.
  • Breastfeeding is good for mothers too. It may decrease your risk of developing type 2 diabetes.
  • Non-breastfed babies should have store-bought iron-fortified infant formula. It is important to ask your healthcare provider how to choose, safely prepare, and use infant formula. ​​

Vitamin D

  • Breastfed babies, or babies that are partially breastfed, require a vitamin D supplement of 10 micrograms (µg) or 400 international units (IU) each day until they are 2 years of age.
Learn more about breastfeeding, its benefits, and more on infant nutrition. If you are having trouble breastfeeding, contact your healthcare professional. ​

6 months to 1 year

Introducing solids

  • At about 6 months of age, most babies are ready to start trying solid foods. Learn more about how to tell if your baby is ready. 
  • Start with foods that contain iron. Iron is important for growth and development. Offer iron-rich foods at least twice a day. Good sources of iron include:
    • Pureed, mashed, or finely chopped cooked meat, chicken, turkey, or fish
    • Mashed cooked egg, tofu, and legumes (beans, peas, lentils)
    • Iron-fortified infant cereals 
  • Start with small amounts of food and slowly increase the amount over time. Trust your baby’s appetite. Let your baby decide whether and how much to eat.​

Offer a variety of foods

  • Continue to introduce a variety of nutritious foods (vegetables, fruits, whole grain products, whole milk yogurt, cottage cheese, pasteurized cheese). Do not offer cow’s milk before 9 months. 
  • Offer a variety of textures (pureed, ground, finely minced, lumpy, soft finger foods).  
  • Babies can eat many of the same foods as the rest of the family unless they are unsafe (see special considerations lower). Serve food without added salt and sugar.  
  • Choose foods that are close to the way nature made them. 
  • Make traditional foods part of everyday eating.  
  • Babies can begin to drink water from an open cup. 
  • Eat together. Babies learn how and what to eat by following your example. Your baby is also learning about your family habits and traditions.  

Breastmilk

  • ​ Continue to breastfeed for the first 2 years and beyond. If your baby is formula-fed, continue feeding store-bought infant formula for the first 9 to 12 months. ​
Learn more about how to introduce solid foods, how to prepare homemade baby food, how to feed toddlers and more. ​​

1 to 2 years

Offer a variety of foods

  • Toddlers can be offered the same food that you and the rest of the family enjoy unless they are unsafe (see special considerations lower).
  • Offer a variety of foods from all food groups
    • Vegetables and fruits,
    • Whole grain products such as oats, brown rice, and whole grain bread, pasta, cracker and cereals
    • Protein foods such as meat, poultry, eggs, cow's milk, yogurt, cheese, tofu, legumes (beans, peas, lentils), and nut butters (spread thinly on toast or crackers)
  • Include healthy fats such as nut butter, fatty fish, avocado, and vegetable oils.
  • Choose foods that are close to the way nature made them.
  • Make traditional foods part of everyday eating.
  • Offer 3 meals and 2 to 3 small snacks each day. Find inspiration for choosing healthy foods and building balanced meals from Canada’s Food Guide. 
  • Eat together. You are a healthy role model. Embrace the messiness as they explore and learn how to eat by themselves. ​

Offer healthy beverages

  • Continue to breastfeed for the first 2 years and beyond. 
  • When your baby is eating iron-rich foods every day, you can begin to offer pasteurized 3.25% whole cow milk with meals and snacks. Offer no more than 3 cups (750 ml) each day.
  • Offer water between meals when your toddler is thirsty. Limit juice and avoid sugary beverages like pop. ​

Trust your toddler's appetite

  • ​Your child's appetite will be very different from one day to the next. Trust that they know how much they need to eat.
  • You are responsible for what, when, and where to eat. Allow your toddler to be responsible for how much and whether to eat the foods offered. ​
 Learn more about how to introduce solid foods, how to prepare homemade baby food, how to feed toddlers and more. ​

Special considerations for the early years

  • Introduce common food allergens (milk and milk products, egg, peanut, tree nuts, soy, fish, shellfish, wheat, sesame) one at a time. Wait a few days before introducing another one. Learn more about food allergies.
  • Children under the age of 4 years are at a high risk of choking. Be aware of choking hazards and always be present while your child is eating. Sit your child at the table or in a high chair. 
  • Cook all meat, eggs, poultry, and fish well. Do not use products with raw eggs or raw sprouts. 
  • Fish is an important source of nutrients, but some fish need to be eaten in smaller amounts. Learn more about mercury in fish.  
  • Do not offer unpasteurized juices, milk, or milk products.
  • Do not offer tea, coffee, iced tea, soda/pop, sports drinks, energy drinks, hot chocolate and other drinks with caffeine or artificial sweeteners. 
  • Do not offer honey to infants less than 1 year of age.
  • Do not offer highly processed foods to young children. They are usually high in salt, sugar, and/or saturated fat.

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  • Home
  • About KSDPP
    • About CAB
    • Upcoming Events
    • Photo Gallery
    • Meet the Team
    • Funding
    • Donations
    • Job Opportunities
    • Website Translation
    • Contact Us
  • Community
    • Programs >
      • Project Playground
      • Brown Bag Lunch
      • Men's Get Fit
      • Racers For Health
      • Family and Friends Skating
    • Policies
  • Healthy Lifestyles
    • Diabetes Information
    • Healthy Eating >
      • The Early Years
      • Children
      • Youth
      • Adults
      • Older Adults
      • Recipes and Resources
    • Movement >
      • The Early Years
      • Children and Youth
      • Youth and Adults
      • Older adults
      • Families
      • Resources
    • Sleep >
      • The Early Years
      • Children and Youth
      • Youth and Adults
      • Older Adults
      • Families
      • Resources
    • Sedentary Behaviour >
      • The Early Years
      • Children and Youth
      • Youth and Adults
      • Older Adults
      • Tips
  • Research & Training
    • Overview
    • KSDPP Code Of Research Ethics
    • KSDPP Annual Research Report
    • Community Mobilization Training
    • Quebec NEIHR
    • Quebec Indigenous Mentorship Network Program (QIMP)
    • Indigenous Youth Mentorship Program (IYMP)
    • Skátne Ionkwaweientehtaonhátie (for youth under 35)
    • Awards
    • Publications
    • Posters
    • KSDPP Webinars