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Kids Health Info

Nutrition – babies and toddlers

  • Key points

    • Babies and toddlers need nutrients to grow and develop. They do not need anything but breastmilk or formula for around their first six months of life.
    • Your baby may start showing signs they are ready for solid foods at around six months of age, such as holding their head and neck steady.
    • From 12 months old, solid foods should make up most of your child’s diet, and water should be their main drink.
    • Most children do not need special ‘toddler foods’ or ‘toddler formulas’ sold at the supermarket.
    • It is normal for your toddler's appetite to change each day. Offer them a range of food from the five food groups, and let them decide how much they want to eat.
    • If you are worried that your child is not growing or developing as you expect, you should speak to their doctor or a Maternal and Child Health Nurse.

    Feeding babies and toddlers

    Babies do not need anything but breastmilk or formula for around their first six months of life. These liquids contain all the important nutrients they need to grow and develop.

    From around six months of age, babies and toddlers need more nutrients than breastmilk or formula alone can provide. Most babies show signs they are ready for solid foods around this time.

    By 12 months, solid foods such as vegetables, fruits, grains, dairy and meat or meat alternatives should make up most of their diet, and water should be their main drink.

    Beyond nutritional value, food can be an engaging experience for toddlers. Introducing your child to a range of textures and flavours helps to set them up with good eating habits into the future. It also:

    • Develops their sense of taste and smell
    • Improves motor skills, such as gripping and chewing
    • Teaches them to eat many different foods.

    What are nutrients?

    Nutrients are substances found in food. The body breaks down food into nutrients during digestion and uses them to fuel many processes. For babies and toddlers in particular, nutrients play a crucial role in growth, brain development, and eyesight.

    There are two main groups of nutrients:

    1. Macronutrients: Nutrients the body needs in large amounts, such as carbohydrates, proteins, and fats. These provide the body with energy.
    2. Micronutrients: Nutrients the body needs in smaller amounts, such as vitamins and minerals.

    Many foods contain both macro and micronutrients. For example, eggs are rich in protein, as well as iron and many different vitamins.

    What should I feed my child?

    Moving to solid foods

    By around six months of age, most babies show signs that they are ready to start solid foods. Some signs include:

    • Holding their head and neck steady
    • Sitting up with support
    • Reaching for your food
    • Opening their mouth when you offer them food.

    It is important to wait until your baby shows these signs before you feed them solids. Younger babies cannot chew or swallow properly, and their digestive systems are not ready to break down solid food.

    Every family is different in how they transition their baby from liquids to solid foods. You could start with smooth mashes or purees before introducing thicker and lumpier textures. It is a good idea to serve your child the same vegetables you are eating, but prepare them according to their needs. For example, you could roast some sweet potatoes for yourself and mash some for your baby.

    The five food groups

    You should offer your baby a range of foods when they first start eating solids. This stage is about introducing them to new tastes, textures, and food types. However, most of their nutrition still comes from breastmilk or formula.

    Solid foods should make up most of their diet when they reach 12 months old. Offer them foods from the ‘five food groups’ every day:

    1. Vegetables and legumes/beans – such as carrots, broccoli, and lentils
    2. Fruit – such as banana, apple, and avocado
    3. Grain (cereal) foods, mostly wholegrain – such as oats, rice, and semolina
    4. Lean meat and poultry, fish, eggs, nuts and seeds – such as beef, fish, chicken eggs, and nut butters
    5. Milk, yoghurt, cheese and/or alternatives – such as cow's milk, cheddar cheese, and yoghurt.

    Your toddler's appetite will change each day; offer them a variety of foods and let them decide how much to eat. There is no need to worry if they eat more one day and less the next. Instead, focus on what they eat throughout a full week.

    Drinking water

    Water should become your baby's main drink when they are 12 months old. It is important for digestion, among many other functions. Aim to give your child about four cups, or 1L (litre), of water each day. They will need more if you live in a hot climate.

    Higher risk foods and drinks for toddlers

    Some foods and drinks are more harmful for toddlers, such as:

    • Choking hazards
      • For example, small foods such as whole nuts, popcorn and grapes. These can block their airway.
      • You can squash foods such as blueberries or cut grapes in quarters lengthwise to lower choking risk.
    • Very hot food and drinks
      • Toddlers are more sensitive to temperature. Food and drinks that are too hot can burn their mouth and throat.
      • Make sure food and drinks are not too hot before giving them to your toddler. You can check by trying them yourself first or putting some on your hand.
    • Fruit juice and soft drinks (fizzy drinks)
      • Many fruit juices and soft drinks are high in sugar.
      • The only drinks they need are breastmilk or formula, water and cow’s milk or a milk alternative with added calcium.
    • Foods and drinks with high levels of fat, saturated fat, added salt or added sugar
      • You should focus their diet on the nutrients they need.
      • Limit lollies, pastries and other treat foods.
      • Avoid toddler foods with added salt or sugar.

    When to get help

    See a doctor or health professional if:
    • your child has signs of a food allergy, such as a rash, tingling feeling in or around their mouth, or facial swelling.
    • you do not think your child is eating a balanced diet and you are worried about nutrition deficiencies.
    • you are worried your baby is not drinking enough breastmilk or formula.
    • you are worried your child is not growing or developing as expected.

    Look after your teen at home if:
    • they eat a varied diet that includes foods from each of the five food groups.
    • they are growing and developing as expected.

    Common questions about nutrition for babies and toddlers

    What are the most important nutrients for babies?

    Some of the most important nutrients for babies are iron, zinc, and vitamins D and B12. Iron helps to carry oxygen around the body inside red blood cells. Most babies are born with a store of iron that lasts about four to six months. Zinc is a key mineral for growth and development. Babies are usually born with about four months' worth of zinc. Vitamin D builds strong and healthy bones, while vitamin B12 helps the body make new red blood cells and supports the brain. Most babies get enough vitamin D and B12 from breastmilk or formula. After about six months of age, babies often need to eat foods rich in iron, zinc and vitamin B12; they will get most of their vitamin D from the sun.

    Which foods should I introduce to my baby first?

    There is no ‘right’ or ‘wrong’ order to introduce new foods to your child. However, it is a good idea to prioritise iron-rich foods such as meats, fish, eggs, and beans.

    My baby has started eating solids. Should I stop breastfeeding?

    Babies should continue having breastmilk or infant formula until they are 12 months old – even if they are eating solids. From 12 months, you can stop bottle and formula feeds. You can keep breastfeeding or giving your baby breastmilk or small amounts of cow's milk in a cup, but water should be their main drink.

    Does my toddler need special toddler foods or toddler formulas?

    Most toddlers do not need special toddler foods, milks or formulas. These products are often expensive, ultra-processed and contain added ingredients your child does not need, like sugar and salt. Your child's doctor or Maternal and Child Health Nurse will advise you if they need any special foods or formulas.

    How much food should my toddler eat each day?

    There is no perfect amount for toddlers to eat. As a guide, plan to give them three meals per day and two or three healthy snacks. They may skip meals on some days or want extra snacks on other days.

    How do I know when my toddler is full?

    Toddlers may not tell you when they are full in words, but they often show signs they have finished eating. For example, they may turn away from their food or push it away, play with it, close their mouth or shake their head. It is best to let your toddler guide how much they want to eat.

    I think my toddler has a food allergy. Should I avoid feeding them certain foods?

    If you think your toddler has a food allergy, you should speak with their doctor or a Maternal and Child Health Nurse. It is not recommended to cut out foods or food groups without medical advice, as you may affect your child’s nutrient intake. Do not re-offer your toddler a food that caused a severe allergic reaction without speaking to a health professional first.

    Call an ambulance (000) immediately if your child has signs of a severe allergic reaction, such as trouble breathing and/or noisy breathing, wheeze or persistent cough, or throat swelling.

    My toddler is a very fussy eater. Should I be worried?

    It is common for toddlers to be picky or unsure about new foods. You may need to offer your toddler a new food up to 10 times before they feel comfortable eating it. Try to be patient and do not give up if they do not eat something new right away.

    If you are having trouble getting your toddler to eat anything new, or you are worried they are not growing as expected, speak with their doctor or a Maternal and Child Health Nurse.

    What is baby-led weaning?

    Baby-led weaning is an approach to starting solids that focuses on giving babies finger foods, rather than purees and mashes. Safe preparation is an important part of baby-led weaning; foods need to be cooked or cut in certain ways to lower the risk of choking. For example, strips of steak should be well-done so babies can chew and suck on them without breaking off chunks. If you are thinking about baby-led weaning, it is a good idea to speak to your child’s doctor or a Maternal and Child Health Nurse first.

    My toddler seems to gag a lot when they eat solid foods. Is this normal?

    Gagging is when the mouth or the back of the throat tenses up to block food or objects from getting through. It is a normal and healthy reflex. Choking is different to gagging; it is when food blocks or gets stuck in the windpipe. The best way to tell them apart is by sound. Gagging is loud, like a cough or retch, while choking is usually silent.

    How can I reduce the risk of my toddler choking?

    You can reduce the risk of your toddler choking by preparing their food according to their abilities. For example, do not give them solid and small foods that may block their windpipe, such as popcorn. Foods like grapes can be risky if they are left whole, but safer if they are cut into quarters lengthwise or squashed.

    Are pre-packaged foods safe to feed my toddler?

    There are many pre-packaged foods designed specifically for toddlers. Some of them are a healthy choice, made with extra nutrients that toddlers need. However, many contain high levels of sugar or ingredients that your child does not need. It is important to look at the nutrition information before feeding your child pre-packaged foods.

    For more information


    Developed by The Royal Children’s Hospital (RCH) Nutrition and Food Services department. We acknowledge the input of RCH consumers and carers.

    Reviewed April 2026

    Please always seek the most recent advice from a registered and practising clinician.


Disclaimer

This information is intended to support, not replace, discussion with your doctor or healthcare professionals. The authors of these consumer health information handouts have made a considerable effort to ensure the information is accurate, up to date and easy to understand. The Royal Children's Hospital Melbourne accepts no responsibility for any inaccuracies, information perceived as misleading, or the success of any treatment regimen detailed in these handouts. Information contained in the handouts is updated regularly and therefore you should always check you are referring to the most recent version of the handout. The onus is on you, the user, to ensure that you have downloaded the most up-to-date version of a consumer health information handout.

Updated July 2025

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