About This Guide
Nutritional needs change dramatically throughout childhood. This guide follows WHO, AAP (American Academy of Pediatrics), and IOM guidelines. Always consult your paediatrician for personalised advice, especially for children with allergies or medical conditions.
Infants 0–12 Months
Breast milk or formula is the primary nutrition source. Complementary foods begin around 4–6 months.
0–4 Months — Exclusive Milk
Breast milk or iron-fortified formula is the only food needed. The digestive system is not ready for solids. Breast milk adapts its composition to your baby's needs at each feeding.
Vitamin D Supplementation
All breastfed infants need 400 IU/day vitamin D from birth. Formula-fed infants consuming <1L/day also need supplementation. Vitamin D deficiency causes rickets.
4–6 Months — First Solids
Signs of readiness: holds head steady, shows interest in food, loss of tongue-thrust reflex. Begin with iron-fortified single-grain cereals or iron-rich purées. Start 1–2 tsp, once daily.
6–8 Months — Expanding Textures
Introduce a wide variety of flavours and textures. Offer 2–3 meals/day alongside continued breast milk or formula. Introduce potential allergens (eggs, fish, peanut) one at a time, watching for reactions.
8–12 Months — Finger Foods
Babies can now self-feed soft finger foods — an important developmental milestone. Cut foods into small (thumbnail-sized) soft pieces. 3 meals + 1–2 snacks. Continue breast milk or formula.
Foods to Avoid Under 12 Months
Toddlers 1–3 Years
1,000–1,400 kcal/day. Picky eating is normal. Offer variety without pressure — it can take 10–15 exposures to accept a new food.
Recommended Foods
Offer a variety daily. Serve age-appropriate portions — about 1 tbsp per year of age per food.
Toddler Choking Hazards & Avoid List
Children 3–12 Years
1,200–2,000 kcal/day based on age, sex and activity. Focus on variety, regular meals and developing healthy eating habits.
Dairy (2–3 cups/day)
- Low-fat milk as main drink
- Yogurt (unsweetened preferred)
- Hard cheese as a snack
- Fortified plant milks if dairy-free
Protein (4–5 oz eq/day)
- Lean chicken, turkey, lean beef
- Fish 2x/week (salmon, tuna)
- Eggs 4–5x/week
- Legumes (beans, lentils) 3x/week
Grains (4–6 oz eq/day)
- Make half whole grains
- Oats for breakfast
- Whole wheat bread
- Brown rice or quinoa
Vegetables (1.5–2.5 cups/day)
- Eat a rainbow of colours
- Leafy greens 3–4x/week
- Starchy veggies in moderation
- Raw carrot & celery as snacks
Fruits (1–2 cups/day)
- Fresh or frozen preferred
- Berries for antioxidants
- Citrus for vitamin C & folate
- Limit juice to 4–6 oz/day
Hydration (1.2–1.7 L/day)
- Water as the primary drink
- Milk counts toward fluids
- Avoid sugary drinks & juice
- Increase during sports
Teens 13–19 Years
Rapid growth demands peak nutrients. This is the most critical window for bone density — 90% of adult bone mass is built by age 18. Iron needs are especially high for girls.
Calcium & Bone Health
- 3 cups dairy or fortified alternatives daily
- Sardines with bones (calcium-rich)
- Kale, bok choy, broccoli
- Fortified orange juice (1 cup)
- Tofu set with calcium sulphate
Iron — Especially for Girls
- Lean red meat 2–3x/week
- Fortified breakfast cereals daily
- Spinach, lentils, kidney beans
- Pair plant iron with vitamin C
- Avoid tea/coffee with iron-rich meals
Brain & Cognition
- Fatty fish 2x/week (omega-3 DHA)
- Eggs for choline
- Blueberries, dark leafy greens
- Whole grains for steady energy
- Avoid ultra-processed snack foods
Muscle & Growth
- Protein at every meal
- Greek yogurt as a protein-rich snack
- Legumes for plant protein + iron
- Eggs, chicken, fish, lean beef
- Milk post-exercise for muscle recovery
Teen Nutrition Wins
Common Teen Diet Pitfalls
The Bone Density Window
90% of peak bone mass is achieved before age 18. Adequate calcium (1,300mg/day) and vitamin D during the teen years is the single most important dietary strategy for preventing osteoporosis in later life. This window cannot be fully recovered later.