Nutrition is critical during the first two years of a baby’s life. This is because the brain and body grow the fastest during this time. Thus, nutrition greatly influences growth and development, including mental function and performance.
For the first time in history, the official US nutrition guidelines1 include infants under two years of age. Here are the main highlights of the latest nutrition guidelines for babies.
Breast is Best
Breastfeeding is the most powerful way to provide infants with the nutrition they need to grow and thrive. Human milk contains many things, such as antibodies not found in formula. Maternal milk also changes in composition over time to provide growing infants with adequate nutrients during different growth stages.
Recommendations are to exclusively breastfeed (no other food, formula, or water) for at least six months. Babies can be breastfed for as long as the mom and baby mutually desire (2 years or longer).1-3
Breast milk is not always available, and many women may not be able to or choose not to breastfeed. Commercial infant formula is the next best choice as the FDA regulates it to meet the nutrition needs of babies.
Infant Formula
If an infant formula is chosen, make sure it contains iron (required by US manufacturers). DHA is also an important fat required for brain development and should be in the formula. Babies can be weened from formula by their first birthday, as it is not needed after the 1st year.1
Babies should not be given homemade formula or cow or plant milks to substitute for commercial infant formula as they do not contain the proper nutrients required by babies.
First Foods
Around six months of age is a good time for most babies to start solid foods since this is a time when they develop more oral skills. A baby will show signs they are ready for solid foods when they can:
- Control head and neck
- Sit up alone or with support
- Bring objects to mouth
- Grasp small objects
- Swallow food rather than pushing it back out onto chin
First foods should include items rich in iron and zinc,1 such as fortified cereal and grain products, pureed beans and soy, and, if desired, meats.
Transitioning to solids – Variety is key!
As babies develop and practice more skills around eating, textures can transition from pureed to mashed and lumpy foods and on to more complex textures.
Offer a variety of foods to introduce different tastes, textures, and colors. Know that it can take 8 to 10 times exposures to a new food before acceptance.1
Avoid giving babies these foods because they are choking hazards:
- Hot dogs
- Candy
- Popcorn
- Raisins
- Whole corn
- Hard veggies or fruit like raw carrots
- Uncut small tomatoes, grapes or berries
- Whole or chopped nuts and seeds
- Chunks or spoonfuls of nut/seed butters and other very sticky foods
Common allergy foods
Potential allergens, including soy, peanuts, eggs, wheat, and others, should be introduced one at a time when other foods have been tolerated.1
The latest advice is the early introduction of a potential allergen, rather than delaying or avoiding exposure.1 Talk to your doctor about this process, especially if there is an egg allergen, eczema, asthma, or other sign of a potential allergy.1
Foods to avoid in the 1st year
A few foods should be avoided in the first year:
- Cow milk – it has a high protein load that is hard on tiny kidneys; it is also low in iron and can can cause blood loss in the intestine
- Honey – is a natural source of a bacteria that can cause Botulism can be harmful to babies
- Unpasteurized products – milk, cheese, and juice not pasteurized can contain harmful bacteria
Feeding 1 to 2 year-olds
Babies will develop many skills between the first and second years of life, such as drinking from a cup, using a spoon, and finger feeding.
It is important to get the healthy foods in first to get all the nutrients they need into their tiny tummies. Offering a wide variety of foods daily, including:
| Food | Amount each day* |
| Veggies | 0.7 to 1 cup |
| Fruit | 0.5 to 1 cup |
| Grains | 1.75 to 3 oz |
| Dairy/calcium-rich soy | 1.7 to 2 cup |
| Protein | 2 oz |
| Oils | 2 tsp to 1 Tbsp |
Limit foods high in sodium (snacks like crackers), sugary beverages, and juice (half to 1 cup; use 100% juice) since these are foods that are often overconsumed at this age.
Caution with seafood that may contain high levels of mercury, which accumulates in the body, particularly in the brain of infants. See FDA advice on what types of fish are high in mercury.
To prevent cavities, limit the amount of time that sugars from juices and other sugary foods remain on teeth (e.g., avoid prolonged bottle and sippy cup use), and make sure to have good dental hygiene.
Nutrients lacking in the diets of U.S. babies
Vitamin D is necessary for calcium balance in the body and supports bone health; it also supports immune function and cell growth. Vitamin D is also under-consumed by older infants (6 months and older).1
Breast milk is low in vitamin D. Thus, it is recommended that breastfed babies be given a daily vitamin D supplement during breastfeeding and potentially into childhood.1
Sources of vitamin D
- Fortified foods (juice, plant milks, dairy)
- Mushrooms exposed to UV light
- Supplements
Potassium is under-consumed on average by US infants older than six months.1
Potassium is critical to fluid balance, which affects blood pressure, is needed for the heart to function and nerve transmission, and is important for building muscle and maintaining growth.
Sources of potassium
- Fruit (especially citrus, tomatoes, bananas)
- Vegetables (especially potatoes)
- Dairy
- Legumes (beans, lentils, soy)
Choline is involved in numerous reactions, including supporting B vitamins in DNA production. The brain requires choline for nerve health and development. The body can produce choline, but not enough of it. Babies 6 to 12 months of age, on average, tend not to eat enough choline.1
Sources of choline
- Eggs
- Dairy
- Soybeans
- Cruciferous veggies (broccoli, cabbage, Brussels sprouts).
Fiber is necessary for a healthy gut. Unfortunately, babies 1 to 2 years of age in the US do not consume enough fiber.1 Babies 1 to 2 years need 19 grams of fiber.
Sources of fiber
- Veggies
- Whole grains
- Whole fruits, especially pears
- Legumes – lentils, peas, beans, and soy
Iron is critical for proper growth and development. It is part of red blood cells that transport oxygen; it supports the immune system and is involved in numerous enzymes that make proteins, collagen, hormones, and neurotransmitters.
Healthy, full-term babies typically have enough iron stored in their bodies to last about six months. Thus, babies are at risk for iron deficiency when solid foods are introduced around six months of age.
Breastfed babies may be at a higher risk for iron deficiency due to breast milk being low in this mineral. In the US, it is estimated that 77% of breastfed infants have inadequate iron intake after solid foods are introduced.1
Sources of iron
- Potatoes
- Whole and fortified grains and cereals
- Meats & poultry
- Legumes (beans, lentils, soy)
Zinc supports growth and development, is involved in wound healing, supports immune function, is involved in DNA and RNA production and gene expression, and is needed for over 100 enzymes in the body.
Foods rich in zinc should be included when solid foods are introduced. Breastfed babies, in particular, are at risk for low zinc status by six months because breastmilk concentrations decline over time.
It is estimated that 54% of breastfed babies in the US have inadequate zinc intake.1
Sources of zinc
- Eggs
- Whole and fortified grains and cereals
- Meats & fish
- Nuts and seeds
Foods that are lacking in the diets of US babies
Whole grains
95% of babies over one year of age are not meeting whole grains, while intake of refined grains exceeds recommended amounts in most babies (e.g., white flour products, savory and sweet snacks, crackers, bread, and tortillas).1
Refined grain and cereal products are the largest contributors to added sugar and salt. Exposure to high amounts of sugar and salt may contribute to very salty and sweet preferences later in life (can lead to a higher risk of obesity and high blood pressure).1
Most foods with added sugar not only add extra and often unnecessary calories, but they can also fill up bellies with foods that lack nutrients.
Ways to increase whole grains
- Try whole grain and cereal products that you might not typically eat – products containing millet, oats, wheat, barley (not pearled), and brown rice, instead of the white stuff (e.g., white rice, bread, pasta, crackers)
- Experiment with different brands to find whole grain products that taste good. We love Ole Xtreme Wellness Wraps.
Fruit and veggies
In the US, 40% of babies 1 to 2 years of age do not meet recommendations for fruit, and 90% of babies do not meet recommended amounts of veggies.1
Ways to increase fruits and veggies
- Offer fruits and veggies as snacks instead of crackers or other snacks
- Discover how to make veggies delicious
- Use only 100% juice instead of sugary drinks
Optimize your baby’s health with proper nutrition
Parents can optimize their baby’s health, growth, and development by giving the right foods. Good nutrition is critical throughout life but is extremely important during the first two years of life when babies are growing fastest.
Breastfeeding or providing iron-fortified commercial infant formula can start life on the right foot. Then offering a variety of nutrient-rich foods can help ensure adequate nutrition for growing babies.
Give your baby the best chance at life by feeding them right!
Eat well to be well.
Although created by US Registered Dietitians and PhD-level Nutritional Biologists, the content presented is only for informational purposes and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
References
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at https://DietaryGuidelines.gov.
- American Academy of Pediatrics. Executive Summary: Breastfeeding and the Use of Human Milk. Pediatrics 2012; 129(3) 601.
- World Health Organization. Breastfeeding. 20 Feb 2018. https://www.who.int/news-room/facts-in-pictures/detail/breastfeeding. Accessed Aug 2021.
