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. 

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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. ​

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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. ​​

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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. ​

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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.