Foods and Drinks to Encourage

At a glance

Your child needs a variety of foods for proper growth and development. Healthy eating patterns that your child starts now will help promote healthy eating habits in the future.

Assorted fruits and vegetables cut up into chunks, placed by small jars containing pureed versions of the same food.

Foods to encourage

Offer your child a variety of fruits, vegetables, whole grains, proteins, and dairy products. Consider making a rainbow of different-colored foods on your child's plate. Here are a few examples:

  • Fruits: bananas, strawberries, pears, oranges, melons, or avocados.
  • Vegetables: cooked spinach, carrots, beans, peas, lentils, yams, or beets.
  • Whole grains: whole grain breads, crackers, or pastas.
  • Proteins: soft, small pieces of beef, lamb, chicken, fish, turkey, eggs, or tofu.
  • Dairy: pasteurized cheeses or yogurts, including soy-based yogurt.

Once your child is 12 months old, they may be eating more of the foods that you eat. Eating a healthy diet sets a good example for your child. Continue to offer a variety of healthy options and allow your child to choose foods to eat.

Use the MyPlate Plan tool for guidance on what and how much your child should eat each day. For ideas on different meals or snacks for your child, visit the USDA's MyPlate Recipes page.

Starting solid foods

It is important to provide foods that match your child's eating skills. At first, foods may need to be soft and mashed or bite-sized. Visit Tastes and Textures for more information.

When your child is 6 to 12 months, some types of foods and drinks are better for your child than others. Watch these videos from 1,000 Days.

Drinks to encourage

If your child is 6 to 12 months old, you can offer them:

  • Breast milk (if you are still breastfeeding) or infant formula.
  • Water (4 to 8 ounces a day).

Cow’s milk and milk alternatives

Once your child is 12 months old, you can begin offering pasteurized, plain whole cow's milk or fortified, unsweetened soy drinks. Once your child is 24 months old, start serving them low-fat (1%) or fat-free dairy milk.

Sugar-sweetened beverages

Infants and young children should not have added sugars in their diet.

Many beverages can contain added sugars. Sugary drinks include regular sodas, fruit drinks, sports drinks, energy drinks, and sweetened waters.

Beverages with no added sugars are the best choice. These include water and unflavored milk. Low-lactose or lactose-free milk and unsweetened, fortified soy beverages are also healthy choices. Learn how you can Rethink Your Drink.

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Content Source:
National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP)