THE POWERFUL BENEFITS OF HEALTHY EARLY CHILDHOOD NUTRITION

The early years of a child’s life, especially between birth and the age of 3, is full of firsts: smiles, steps, words, and foods. These milestones can be joyful to experience, but for parents and caregivers, they can also come with questions and even worries. 

What should a baby’s first food be? What should they be eating as they grow? When should certain foods, especially ones known to be allergy risks, be introduced? How do I know if my child is getting all the nutrients they need?

As early childhood professionals, we know that nutrition in the first years of life is not just important for filling tummies — it’s also critical to building strong bodies and healthy brains. Additionally, some families face financial challenges to accessing healthy foods for their children. 

This article will explore the importance of well-balanced nutrition for kids under 5 years old and community resources that may be available to help families access the healthy options they need.

Nutrition is important starting at day one.

From birth through a child’s first year, breastmilk or infant formula should be the main source of their nutrition. Breastmilk and baby formula are composed of the right amounts of essential fats, proteins, vitamins, and minerals to help babies’ brains and bodies develop. Pediatricians recommend exclusive breastfeeding for at least the first 6 months of a baby’s life followed at some point by gradually adding in small amounts of solid foods alongside breast milk or formula through at least the first year.

However, there’s no reason to rush the journey to introducing solid foods for your baby if they aren’t ready. The first step can be talking with your child’s pediatrician to understand what they would recommend. Every baby develops at their own pace, so there is not a set “perfect” age when solid foods need to be on your baby’s plate. Signs of solid-food readiness typically include good head control, sitting up with support, and showing interest in what people around them are eating.

Introducing Solid Foods

Solid foods usually begin to be explored sometime between 6-9 months. Trying pureed fruits, vegetables, whole grains, and protein sources like beans, lentils, eggs, or finely mashed meats exposes your baby to different food textures and flavors, helping them to develop preferences for healthy foods from the start.

Early childhood educators often remind parents that mealtime is not just about eating healthy foods, it’s also a great time to make emotional and social connections. Sitting down to eat together with your child and talking to them about their day or the foods they’re eating promotes bonding and creates positive food experiences that can shape good habits for years to come. In fact, bringing your baby to the dinner table even before they can talk or eat solid foods is a great way to help them learn about meal times and togetherness.

Watching for Food Allergies

We’ve seen a shift in nutritional guidance in recent years when it comes to identifying potential food allergies. In the past, parents were advised to delay introducing common food allergens, like peanuts, eggs, or fish. But newer research shows that introducing these foods earlier — usually between 4 and 11 months — may actually reduce your child’s risk of developing allergies. For most children, small amounts of peanut butter (thinned with water or mixed into pureed fruit), cooked egg, dairy, and wheat can be gradually added to their meals safely.

Note: if your child has severe eczema or a known allergy, you should talk with your pediatrician before introducing new foods. In fact, we’d advise all parents and caregivers to discuss introducing solid foods with your child’s doctor before introducing any so they can share their tips and what to do if your child does show signs of an allergy.

Nutrition for ages 1 to 3

From ages 1 to 3 years old, your toddler’s world gets much bigger and more diverse — and so does their nutritional needs. This is an important window of their nutritional growth when children start forming eating habits that may persist for a lifetime. Over the course of these years, their diets will begin to mirror their family’s, and focusing on balance and variety is important.

Here is what a well-rounded toddler meal plate might include:

• Fruits and vegetables for vitamins and fiber

• Whole grains, like oats, brown rice, or whole-wheat bread

• Protein from beans, meat, tofu, eggs, or dairy

• Healthy fats from avocado, cheese, full-fat yogurt, or nut butters
  

Of course, toddlers also often go through phases of very picky eating — this is normal. Continue offering them a variety of foods, even ones they may not love, without pressure. It can take many tries before a child will accept something new. Be patient, show them how much you love a variety of foods, and let them explore with all their senses…even several times over.

Nutritional Links to Proper Development

Research has proven that good nutrition in the early years of life supports much more than a child’s physical growth. Specific nutrients like iron, zinc, vitamin D, and healthy fats found in breastmilk, baby formulas, and whole foods are critical for brain development, attention span, language skills, and even emotional regulation. Young children who eat diets rich in beneficial nutrients are more likely to be alert, curious, and ready to learn when they enter preschool and kindergarten.

We also know that food insecurity (when families have a hard time finding or paying for healthy foods) makes it difficult to offer kids healthy choices. That’s why many communities and early childhood programs partner with food pantries, WIC, and SNAP to offer support to help families meet their children’s dietary needs. If you are struggling, you’re not alone — contact us for resources in southwest Iowa that may be available to help.

Simple tips to help busy families offer healthy meals.

• Plan ahead when possible. Cook extra portions at mealtime to freeze for leftovers on busy days.
  

• Make mealtimes predictable. If not every meal, plan for at least one meal that the family will eat together every day, if possible. Simple family routines help children feel secure and more willing to try new foods they see others enjoying.
  

• Offer water to drink instead of sugary juices or soda. Juice and soda can fill a small stomach with more sugar than they need in a day. Water is one of the healthiest drinks available — and for the most part, it’s free!
  

• Model healthy choices for young children. Kids are more likely to try foods that they see others enjoying, so let them know which healthy foods you love.
  

• Let kids help with meal preparation. As soon as they are old enough to help, encourage kids to help add ingredients into meal dishes and/or set the table, and watch their pride grow as a result of helping out!

Make mealtimes count and be healthy for mind, body, and soul.

What matters most about building a love for nutritious foods is creating a foundation of connection, consistency, and healthy options. We see it every day — when children are well-nourished, they are more likely to thrive physically, socially, emotionally, and intellectually.

Want more information on how to help your baby grow and thrive? Download our free resources on breastfeeding basics and important development milestones!