Establishing Good Nutritional Habits for Babies and Children

Babies, toddlers, children and teens adults, too are their healthiest if they eat a variety of wholesome foods.   Since the early years of your child’s life are such an important period of growth, make sure the baby’s diet includes foods rich in vitamins, proteins, carbohydrates, fats, and fiber. To answer the ever-asked question, “How much should I feed my child?”, we’ve compiled a list of recommended foods and servings for various age groups.

Baby Food Chart For Baby’s First Year

Recommended Foods for a 1-year-old

Food Servings
Per Day
Milk and cheese
1.5 oz. cheese/ 1 c. milk, 1/2c.
4
Meat group (protein foods)
1 egg, 2 T lean meat, fish, poultry
3 or more
Fruits and vegetables At least 4, including…
Vitamin C source (citrus fruits, berries, tomato, cabbage, cantaloupe), 1/3 c. citrus 1 or more, twice as much tomato as citrus
Vitamin A source (green or yellow fruits and vegetables), 2 T 1 or more
Other vegetables (potato and legumes), 2 T
or other fruits (apple, banana, etc.), 1/4 c.
2
Cereals (whole-grain or enriched)
Bread, 1/2 slice
Ready-to-eat cereals, 1/2 oz.
Cooked cereal (including macaroni, spaghetti, rice, etc.), 1/4 c.
At least 4
Fats and carbohydrates
Butter, margarine, mayonnaise, oils
(1 T = 100 calories)
To meet caloric needs
Desserts and sweets
Pudding or ice cream, 1/3 c.,  2 – 3″ cookies,  Cake, 1 oz.
Pie, 1-1/3 oz. , Jelly, jam, honey or sugar, 2 T
1

Recommended Foods for a 2-3-year-old

Food Servings
Per Day
Milk and cheese
(1.5 oz. cheese/ 1 c. milk), 1/2 – 3/4 c.
4
Meat group (protein foods)
1 egg, 2 T lean meat, fish, poultry, Peanut butter, 1 T
3 or more
Fruits and vegetables At least 4, including…
Vitamin C source (citrus fruits, berries, tomato, cabbage, cantaloupe), 1/2 c. citrus 1 or more, twice as much tomato as citrus
Vitamin A source (green or yellow fruits and vegetables), 3 T 1 or more
Other vegetables (potato and legumes), 3 T
or other fruits (apple, banana, etc.), 1/3 c.
2
Cereals (whole-grain or enriched)
Bread, 1 slice
Ready-to-eat cereals, 3/4 oz.
Cooked cereal (including macaroni, spaghetti, rice, etc.), 1/3 c.
At least 4
Fats and carbohydrates
Butter, margarine, mayonnaise, oils
(1 T = 100 calories)
To meet caloric needs
Desserts and sweets
Pudding or ice cream, 1/3 c.,  2 – 3″ cookies,  Cake, 1 oz.
Pie, 1-1/3 oz. , Jelly, jam, honey or sugar, 2 T
1 1/2 portions

Recommended Foods for a 4-5-year-old

Food Servings
Per Day
Milk and cheese
(1.5 oz. cheese/ 1 c. milk), 1/2 – 3/4 c.
4
Meat group (protein foods)
1 egg, 2 T lean meat, fish, poultry, Peanut butter, 2 T
3 or more
Fruits and vegetables At least 4, including…
Vitamin C source (citrus fruits, berries, tomato, cabbage, cantaloupe), 1/2 c. citrus 1 or more, twice as much tomato as citrus
Vitamin A source (green or yellow fruits and vegetables), 4 T 1 or more
Other vegetables (potato and legumes), 4 T (1/4 c.)
or other fruits (apple, banana, etc.), 1/2 c.
2
Cereals (whole-grain or enriched)
Bread, 1 1/2 slices
Ready-to-eat cereals, 1 oz.
Cooked cereal (including macaroni, spaghetti, rice, etc.), 1/2 c.
At least 4
Fats and carbohydrates
Butter, margarine, mayonnaise, oils
(1 T = 100 calories)
To meet caloric needs
Desserts and sweets
Pudding or ice cream, 1/3 c.,  2 – 3″ cookies,  Cake, 1 oz.
Pie, 1-1/3 oz. , Jelly, jam, honey or sugar, 2 T
1 1/2 portions

Recommended Foods for a 6-9-year-old

Food Servings
Per Day
Milk and cheese
(1.5 oz. cheese/ 1 c. milk), 1/2 – 1 c.
4
Meat group (protein foods)
1 egg, 2-3 oz lean meat, fish, poultry, Peanut butter, 2-3 T
3 or more
Fruits and vegetables At least 4, including…
Vitamin C source (citrus fruits, berries, tomato, cabbage, cantaloupe), 1 med. orange 1 or more, twice as much tomato as citrus
Vitamin A source (green or yellow fruits and vegetables), 4 T 1 or more
Other vegetables (potato and legumes), 1/3c.
or other fruits (apple, banana, etc.), 1 medium
2
Cereals (whole-grain or enriched)
Bread, 1-2 slices
Ready-to-eat cereals, 1 oz.
Cooked cereal (including macaroni, spaghetti, rice, etc.), 1/2 c.
At least 4
Fats and carbohydrates
Butter, margarine, mayonnaise, oils, 2T
(1 T = 100 calories)
To meet caloric needs
Desserts and sweets
Pudding or ice cream, 1/3 c.,  2 – 3″ cookies,  Cake, 1 oz.
Pie, 1-1/3 oz. , Jelly, jam, honey or sugar, 2 T
3 portions

Recommended Foods for a 10-12-year-old

Food Servings
Per Day
Milk and cheese
(1.5 oz. cheese/ 1 c. milk), 1/2 – 1 c.
4
Meat group (protein foods)
1 egg, 3-4 oz lean meat, fish, poultry, Peanut butter, 3 T
3 or more
Fruits and vegetables At least 4, including…
Vitamin C source (citrus fruits, berries, tomato, cabbage, cantaloupe), 1 med. orange 1 or more, twice as much tomato as citrus
Vitamin A source (green or yellow fruits and vegetables), 1/3c. 1 or more
Other vegetables (potato and legumes), 1/2c.
or other fruits (apple, banana, etc.), 1 medium
2
Cereals (whole-grain or enriched)
Bread, 2 slices
Ready-to-eat cereals, 1 oz.
Cooked cereal (including macaroni, spaghetti, rice, etc.), 3/4 c.
At least 4
Fats and carbohydrates
Butter, margarine, mayonnaise, oils, 2T
(1 T = 100 calories)
To meet caloric needs
Desserts and sweets
Pudding or ice cream, 1/3 c.,  2 – 3″ cookies,  Cake, 1 oz.
Pie, 1-1/3 oz. , Jelly, jam, honey or sugar, 2 T
3 portions

Recommended Foods for a 13-15-year-old

Food Servings
Per Day
Milk and cheese
(1.5 oz. cheese/ 1 c. milk), 1/2 – 1 c.
4
Meat group (protein foods)
1 or more eggs, 4 oz or more lean meat, fish, poultry, Peanut butter, 3 T
3 or more
Fruits and vegetables At least 4, including…
Vitamin C source (citrus fruits, berries, tomato, cabbage, cantaloupe), 1 med. orange 1 or more, twice as much tomato as citrus
Vitamin A source (green or yellow fruits and vegetables), 1/2c. 1 or more
Other vegetables (potato and legumes), 3/4c.
or other fruits (apple, banana, etc.), 1 medium
2
Cereals (whole-grain or enriched)
Bread, 2 slices
Ready-to-eat cereals, 1 oz.
Cooked cereal (including macaroni, spaghetti, rice, etc.), 1 c.
At least 4
Fats and carbohydrates
Butter, margarine, mayonnaise, oils, 2-4T
(1 T = 100 calories)
To meet caloric needs
Desserts and sweets
Pudding or ice cream, 1/3 c.,  2 – 3″ cookies,  Cake, 1 oz.
Pie, 1-1/3 oz. , Jelly, jam, honey or sugar, 2 T
3-6 portions