CHILD NUTRITION GUIDE 2025: BUILDING STRONG FOUNDATIONS

Introduction                  

CHILD NUTRITION GUIDE 2025 – Kids need good food to grow up healthy and strong, just like adults do. But because they’re still growing, the amount and type of nutrients they need can change as they get older. Babies, for example, only need a little bit at first.

Child nutrition is all about giving children the right kinds of foods based on their age, activity level, and individual needs. Foods that are full of vitamins and minerals — without too much sugar, salt, or unhealthy fat — are called nutrient-dense foods. These are a big part of healthy child nutrition, as they help kids get the nutrients they need without eating too many empty calories.

When kids eat balanced, nutritious meals, it supports their brain development, strengthens their bodies, and helps them stay active and happy. Good child nutrition plays a key role in helping them grow, learn, and feel their best every day.

Nutrition for infants (0 – 6 months):

The first and the best child nutrition is breastfeeding. It provide strength, power, immunity  and support in building strong foundation of child’s growth.

Breastfeeding: Breastfeeding is the best source of nutrition for most infants. It helps protect babies and make their brain strong. It is recommended that infants are fed only breast milk for about the first 6 months. Infants can be introduced to solid foods at about 6 months and can continue to be fed breast milk for 1 to 2 years. It gives a strong brain foundation.Breastfeeding is a skill that takes time to get the hang of. Lots of mums wonder if their baby’s feeding well and getting enough – especially in the first few days. This is the best child nutrition in early time.

Exclusive breastfeeding It is defined as the first child nutrition which practice of only giving an infant breast-milk for the first 6 months of life (no other food or water) – has the single largest potential impact on child mortality of any preventive intervention Breastfeeding works best when it starts within the first hour after birth and continues for up to two years or more, giving your baby the healthiest start in life

It serves as a child’s first immunization – providing protection from respiratory infections, diarrhoeal disease, brain development and other potentially life-threatening ailments. Exclusive breastfeeding also has a protective effect against obesity and certain noncommunicable diseases later in life and this is the best nutrition of your child.

Nutrition for Infants (6 Months – 2 Years): Weaning and Introducing Solids

Introducing Solids (6–12 Months):
When a baby reaches around 6 months of age, it’s usually the right time to begin introducing solid foods—often referred to as weaning or complementary feeding. This process should always involve collaboration with parents or carers. While starting solids is exciting, breast milk or formula should still remain a key part of the baby’s diet during this stage.

Before beginning solids, make sure the baby is ready. They should be able to:

• Sit up and hold their head steady.
• Use their eyes, hands, and mouth together—so they can see food, grab it, and bring it to their mouth.
• food intake, instead of pushing it out with their tongue.

Supporting a Child’s Developing Diet

Introducing solid foods is a big step in a baby’s growth. It helps them build important skills like chewing and biting, and introduces them to a world of new tastes and textures.  It’s essential to keep open communication with parents or carers about their child’s progress. Avoid assuming a baby is ready based only on their age. Instead, work with families to decide when and how to begin solid foods.

Talk to them regularly about what foods have already been tried at home and how their baby is responding. Follow the baby’s lead if they turn their head away or close their mouth tightly, they’re probably telling you they’ve had enough.

Introducing Your Baby’s First Solid Foods (Around 6 Months and Beyond)

Starting solids in diet is a big startup in your baby’s growth. Around 6 months old is usually the right time to begin offering foods other than breast milk or infant formula. At this stage, babies start needing extra nutrients—especially iron—to support healthy growth.

However, it’s important not to start too early. Giving solid foods before 4 months can be risky, as babies may not yet be developmentally ready. It can increase their chances of becoming overweight or even getting sick.

How to Know When Your Baby Is Ready

Your baby will show signs when they’re ready to take the next step. You might notice them:

• Chewing motions with their mouth
• Moving food around in their mouth
• Swallowing food instead of pushing it out

Working Together With Parents and Carers

Every baby is unique, and their journey with food will look different. Age is just a guideline—some babies may be ready a little earlier, others a bit later. What matters most is going at their pace.

That’s why regular conversations with parents or carers are so important. Together, you can track the baby’s progress and build their confidence in eating.

Getting Started: What to Offer First

A simple fruit or vegetable purée is a great place to start. Try introducing slightly bitter veggies like broccoli, cauliflower, or spinach early on. These help babies get used to a variety of flavors—not just the naturally sweet ones like carrot or sweet potato.

Moving On to Textures and Finger Foods

Once your baby is comfortable with puréed food, it’s a good idea to begin offering mashed or soft finger foods. Introducing different textures early on helps babies learn to chew, move food around their mouths, and swallow more effectively.

This also supports their mouth and muscle development, and can reduce the chances of them becoming picky eaters or developing sensory issues with food later on. Every baby adjusts at their own pace, so be patient. From around 6 to 7 months, start offering lumpier textures—but always supervise closely to ensure they’re eating safely.

Nutrition for Children Aged 2 Years and Above

By the age of 2, children are ready to enjoy a wide variety of foods. Their digestive systems are fully capable of handling all the main food groups, and this is a great time to lay the foundation for a lifetime of healthy eating habits. While they’re becoming more independent in what they eat, they still rely on adults to offer the right balance of nutrition.

What Should Be on Their Plate?

To support healthy growth and development, children over 2 should be eating a well-balanced diet that includes:

Protein

Include a variety of protein sources such as:

• Lean meats (like chicken or turkey)
• Eggs
• Beans and peas
• Tofu or soy products
• Fish (choose low-mercury types)
• Unsalted nuts and seeds (ensure they’re safe to avoid choking)

These foods help build muscles, repair tissues, and support brain development.

Fruits

Encourage your child to eat fruits in different forms—fresh, frozen, canned (in juice, not syrup), or dried. Dried fruit is more concentrated, so a small amount goes a long way around ¼ cup counts as one serving. Offering a range of fruits introduces them to different flavors and nutrients.

Vegetables

Aim to serve a rainbow of vegetables each week, including:

• Leafy greens (like spinach)
• Root vegetables (like carrots or sweet potatoes)
• Legumes (like peas and beans)
• Cruciferous vegetables (like broccoli and cauliflower)

Canned or frozen veggies are convenient, but check labels for low-sodium options.

Grains

Choose whole grains as often as possible:

• Whole-wheat bread, pasta or wraps
• Brown or wild rice
• Oats or oatmeal
• Popcorn (plain and age-appropriate)

Whole grains provide fiber and keep kids fuller longer.

Dairy (or Alternatives)

Offer low-fat or fat-free milk, yogurt, and cheese. For children who don’t consume dairy, look for fortified plant-based options like soy drinks. These provide calcium and vitamin D for strong bones and teeth.

What to Watch Out For

Even with a healthy variety of foods, it’s just as important to keep an eye on ingredients that could have long-term effects on your child’s health:

Added Sugars

Not all sugars are created equal. The natural sugars in fruits and milk are fine—but added sugars (like corn syrup, honey, and brown sugar) should be limited. To reduce sugar intake:

• Choose cereals with little or no added sugar.
• Avoid sugary drinks like soda and fruit-flavored beverages.
• Stick with 100% fruit juice and limit servings to small amounts.

Saturated Fats

Saturated fats, found in things like red meat, butter, and full-fat dairy, can increase the risk of health issues later in life. Try to:

• Cook with healthy fats like olive or vegetable oil.
• Offer grilled or baked meals instead of fried.
• Limit fast food and processed snacks.
• Choose lean cuts of meat and opt for fish or plant-based proteins often.

Excess Salt

Many packaged and processed foods are surprisingly high in sodium. Too much salt can raise blood pressure—even in young children. To help reduce salt:

• Offer homemade meals over processed ones.
• Choose snacks like fresh fruits, yogurt, or unsalted crackers over chips
• Check nutrition labels and aim for lower-sodium products.

Creating a Healthy Meal Plan for Young Children

A great way to ensure kids get the nutrition they need is to plan meals thoughtfully.

Balance is Key

Each meal should include foods from the 4 main food groups:

1. Fruits and Vegetables
2. Starchy Foods (like bread, pasta, or potatoes)
3. Protein (like meat, eggs, beans)
4. Dairy or Dairy Alternatives

Mealtimes Matter

When children eat together—especially with peers—they’re more likely to try new foods. A child who refuses broccoli at home might enjoy it in a group setting, just by seeing their friends eat it.

Menu Planning

Planning meals and snacks ahead of time:

• Ensures meals are balanced and varied
• Helps with food shopping and prep
• Supports consistent nutrition, even if children attend care settings part-time

Whether a child is in care for just a morning or all week, each meal should contribute to their overall healthy diet.

Portion Sizes for Children (1 to 5 Years Old)

It’s not just about what kids eat—but how much. Children’s portion sizes are smaller than adults’, and it’s important to let their appetite guide how much they eat.

A good rule of thumb:

• A portion is roughly the size of the child’s clenched fist
• For a snack, half a piece of fruit or a tablespoon of vegetables is enough
• Start small, and let them ask for more if they’re still hungry

Avoid pressuring them to “clean their plate” or rewarding them with dessert for finishing food. These habits can lead to unhealthy relationships with eating.

From Baby to Big Kid: Meal Routines

Between 7–9 months, babies typically begin to eat 3 small meals a day. By around 10 months, they should be comfortably eating breakfast, lunch, and dinner—alongside milk feeds. These routines continue to grow as children turn 2 and older.

Including meals inspired by global cuisines can also help develop a child’s taste buds and sensory experiences. It’s a great way to celebrate diversity while supporting healthy eating habits.

Final Thought

Feeding children over 2 is about more than just nutrition—it’s about helping them develop a healthy relationship with food, learning how to listen to their body, and encouraging variety, balance, and enjoyment at mealtimes. With the right habits now, you’re helping to set the stage for a lifetime of good health.

According to the World Health Organization (WHO)

For infants and young children

In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important:

• Infants should be breastfed exclusively during the first 6 months of life.
• Infants should be breastfed continuously until 2 years of age and beyond.
• From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Salt and sugars should not be added to complementary foods.

Conclusion:

Good nutrition is one of the most important things a child needs to grow up healthy and strong. The food children eat affects how they grow, how they learn, and how well their bodies fight off illness. When kids get the right nutrients, they have the energy to play, learn, and reach their full potential.

But when they don’t get enough healthy food—or get too much of the wrong kind—it can lead to serious problems that last a lifetime.

That’s why it’s so important for parents, schools, and communities to work together to make sure every child has access to nutritious food. Helping kids eat well today means giving them a better chance at a happy, healthy future