It’s a busy weekday morning—your toddler is in their highchair, breakfast is on the table, and you’re trying to get everyone out the door. In the rush, it’s tempting to reach for the quickest snack or let the day’s meals just happen. But here’s the truth: the eating habits we help kids build in these early years can shape their health and preferences for the rest of their lives.
Why Early Nutrition Matters
From the moment babies start eating solid foods, every bite helps shape their growth, brain development, and relationship with food. The earlier we introduce a variety of healthy foods, the more likely children are to enjoy and choose them later in life.
Fruits and vegetables are essential for children’s health. They’re packed with vitamins, minerals, and fiber that support everything from strong bones to healthy digestion. And they don’t have to be fresh off the vine; frozen and canned can be just as nutritious.
Just remember:
- Choose low-sodium canned vegetables.
- Look for fruits with no added sugars.
How Much is Enough?
Kids’ fruit and vegetable needs vary by age and activity level, but here’s a general guide:
12–23 months: ½–1 cup fruit, ⅔–1 cup vegetables daily
2–4 years: 1–1½ cups fruit, 1–2 cups vegetables daily
Think of it like filling their plates with a rainbow—bananas, carrots, spinach, strawberries, sweet potatoes—each color brings unique nutrients.
First Foods and Picky Phases
At around 6 months, babies can start trying “complementary foods” alongside breast milk or formula. There’s no strict order to follow; just focus on variety. By 7–8 months, they can enjoy small portions from different food groups: fruits, veggies, grains, protein, and dairy.
As they grow, some children may hit a picky eating stage: refusing certain foods, avoiding mixed textures, or wanting their food “not to touch.” This is normal and often passes by age 5. Keep offering the foods, even if they’re rejected at first. It can take several tries before a child accepts a new taste.
What About Drinks?
6–12 months: Offer water (4–6 oz/day) plus breast milk or formula.
12+ months: Add pasteurized whole cow’s milk or fortified soy milk.
Fruit juice? Wait until after their first birthday, and only serve 100% juice in small amounts.
Avoid sugary drinks like soda, sweet teas, or flavored milk; they add calories without important nutrients.
Set the Example
Children often copy what they see. If they watch you eating fruits, vegetables, and balanced meals, they’re more likely to do the same. Make family meals a time to model healthy choices and enjoy food together.
The Bottom Line:
Good nutrition doesn’t have to be complicated or perfect; small, consistent choices make a big difference. By introducing healthy foods early, offering variety, and showing kids that meals can be both nutritious and tasty, you’re setting them up for a lifetime of better health.
Our health providers are here to help you and your family stay as healthy as possible. Walk in or reserve a time with Hold My Spot.
Sources:
CDC.gov, CDC.gov, Mayo Clinic, MyPlate.gov, Nutrition.gov, U.S. Department of Agriculture