Healthy eating in childhood: how to build good habits from the first months

Food plays an important role in growth, development and in building the habits a child may carry for life.

For the first six months, breast milk is recommended as the only food. From 6 months, a new phase begins: introducing other foods while continuing breastfeeding until age two or beyond, when possible.

This period doesn't have to be a race to get the child to try everything at once.

Above all, it's a time to discover flavors, smells, colors, textures and the child's own relationship with food.

What is healthy eating for children?

According to the “Guia Alimentar para a População Brasileira” (Dietary Guidelines for the Brazilian Population), the diet should be based mainly on fresh or minimally processed foods.

Fresh (in natura) foods are those obtained directly from plants or animals and eaten without significant changes.

Some examples are:

• fruits;
• leafy greens;
• vegetables;
• eggs;
• meat;
• beans and other legumes.

Minimally processed foods go through processes that help with preservation or preparation, but without added ingredients such as sugar, salt or fats.

Examples are:

• rice;
• dried beans;
• pasteurized milk;
• oats;
• flour;
• chilled or frozen meat;
• frozen fruits and vegetables with no added ingredients.

The more the family's eating routine is based on these foods, the easier it tends to be to offer the child a varied and nutritious diet.

Eating from 6 months

At six months, breast milk is still important, but on its own it no longer meets all of the child's nutritional needs.

This is when so-called complementary feeding begins.

The child starts trying foods while continuing to receive breast milk.

At this stage, there's no need to prepare food that is completely different from what the family eats.

With adjustments to texture, seasoning and preparation, many of the same foods eaten at home can be part of the baby's meals.

How to offer first foods?

At the start of introducing solids, food can be offered mashed with a fork.

There's no need to blend or sieve the food.

As the child develops the ability to chew and handle food, the consistency can gradually progress.

The idea is for them to experience different textures and gradually move toward eating the family's food.

The 12 steps to healthy eating before age 2

The “Guia Alimentar para Crianças Brasileiras Menores de Dois Anos” (Dietary Guidelines for Brazilian Children Under Two) presents twelve main recommendations to guide families.

1. Breastfeed until age two or beyond

Whenever possible, offer only breast milk until six months.

After that, breastfeeding can continue alongside other foods until age two or beyond.

2. Start offering foods at 6 months

From this age, introduce fresh or minimally processed foods along with breast milk.

The greater the variety of healthy foods offered over time, the more opportunity the child will have to get to know different flavors and textures.

3. Choose water

After six months, offer safe drinking water when the child is thirsty.

Soft drinks, sugary drinks, fruit-flavored drinks and packaged juices should not take the place of water.

Even fresh juices don't replace whole fruit in everyday life.

4. Start with mashed foods

At the start of complementary feeding, food can be mashed with a fork.

The texture should progress gradually as the child develops.

5. Avoid sugar before age 2

Brazil's Ministry of Health recommends not offering sugar or preparations containing sugar to children under two.

This includes sugar added at home and also processed products that contain sugar in their ingredients.

6. Avoid ultra-processed foods

Ultra-processed foods usually have many ingredients and may contain large amounts of sugar, sodium and fats.

Examples include:

• sandwich cookies with filling;
• packaged snacks;
• soft drinks;
• instant noodles;
• sweets;
• some dairy drinks;
• sugary cereals;
• processed meats.

The earlier these products become part of the routine, the greater the chance they end up taking the place of more nutritious foods.

7. Whenever possible, offer the family's food

The child doesn't need a completely separate menu.

A diet based on rice, beans, vegetables, leafy greens, meat, eggs, fruit and other natural foods can be shared by the family, with the adjustments needed for the child's age.

Besides making the routine easier, this helps the child see healthy eating as a natural part of home life.

8. Make mealtime a positive moment

Eating is also learning.

Avoid turning meals into a battle, a demand or a negotiation.

The child is learning about foods, how to use cutlery, how to notice textures and how to understand their own hunger and fullness cues.

This process can involve mess, refused foods and a lot of experimenting.

And that's okay.

9. Watch for hunger and fullness cues

A child may show hunger by reaching for food, opening their mouth or showing interest in the meal.

When full, they may turn their face away, close their mouth, lose interest or push the food away.

These cues should be respected.

Forcing the child to finish their plate can make it harder for them to learn to recognize their own hunger and fullness.

10. Take care with hygiene

Wash your hands well before preparing or offering food.

Fruits, vegetables, utensils, surfaces and containers also need to be properly prepared and cleaned.

Care with food storage and preservation is especially important for young children.

11. Keep making healthy choices away from home too

Outings, school, trips and visits don't have to mean abandoning the eating routine.

Fruit, water and simple homemade dishes can be good options to bring along.

12. Protect the child from food advertising

Children don't yet have the maturity to fully understand the commercial intent behind an ad.

Characters, colorful packaging, free gifts and influencers can make ultra-processed products especially appealing.

That's why adults have an important role in helping the child build a more mindful relationship with these products.

Healthy eating from 2 to 10 years

After age two, some habits built during the introduction of solids remain important.

A healthy diet at this stage can include, every day:

• rice, cassava, potatoes, corn and other grains or tubers;
• beans, lentils, peas, chickpeas and other legumes;
• leafy greens;
• vegetables;
• fruit;
• eggs;
• meat and other protein sources;
• water throughout the day.

The Ministry of Health also encourages regular consumption of beans and other legumes, as well as fruit, vegetables and leafy greens.

Watch out for sugary drinks

Soft drinks, sweetened dairy drinks, boxed juices, powdered drink mixes and chocolate milk drinks can provide large amounts of sugar without the same nutritional quality as natural foods.

For most of the day, the child's main drink should be water.

Building this habit early is usually much easier than trying to change it later.

Ultra-processed foods: the less, the better

Some products that are very common in children's diets fall into the ultra-processed group.

These include:

• packaged snacks;
• sandwich cookies with filling;
• instant noodles;
• processed nuggets and burgers;
• hot dog sausages;
• ham;
• mortadella;
• salami;
• sweets and candy;
• soft drinks;
• sweetened drinks.

These products can be very tasty and convenient, but they shouldn't replace fresh foods and homemade dishes in the routine.

The importance of fruit, vegetables and leafy greens

Fruit, vegetables and leafy greens provide vitamins, minerals, fiber and different flavors for the child.

It's not a problem if they don't like a certain food right away.

Some children need to try the same food several times, prepared in different ways, before accepting it.

A refusal today doesn't necessarily mean that food will be off the menu forever.

Screen-free meals: why it's worth trying

Whenever possible, have meals in a calm environment and avoid TV, phones, tablets or video games during that time.

Without so many distractions, the child can pay more attention to the food and to their own hunger and fullness cues.

It's also a chance to talk and strengthen family bonds.

It doesn't have to be perfect every day.

What matters is trying to make it a habit most of the time.

Eating together teaches too

Children learn a lot by watching.

If they see adults regularly eating fruit, vegetables, beans and other foods, these foods become part of what they see as a normal meal.

Whenever possible, sit at the table with the child.

More than talking about healthy eating, showing it in practice usually makes a difference.

How to pack a more balanced lunchbox?

You don't need to come up with an elaborate combination every day.

A simple structure can help.

**Water.**

Depending on the child's age and routine, other options can be discussed with the family and with the professionals who follow the child's nutrition.

Avoid making soft drinks, sugary drinks and packaged juices regular lunchbox items.

Some options are:

• banana;
• apple;
• pear;
• mango;
• strawberry;
• grapes cut in a way that is safe for the child's age;
• guava;
• papaya;
• melon;
• carrot;
• cooked vegetables.

The choice can vary according to the child's preferences and what is available in your region and at that time of year.

Some possibilities are:

• bread with a homemade filling;
• tapioca;
• couscous;
• plain yogurt;
• homemade cake;
• homemade cheese bread (pão de queijo).

Amounts and combinations may vary according to age, routine and individual needs.

To vary snacks, try options such as:

• ricotta seasoned with herbs;
• shredded chicken;
• ground meat;
• chickpea spread;
• avocado;
• cheese with tomato and oregano;
• simply prepared tuna.

Always consider the child's age and the precautions needed to prevent choking.

Try not to make these products regular items:

• packaged snacks;
• sandwich cookies with filling;
• soft drinks;
• packaged juices;
• chocolate milk drinks;
• hard candy;
• sweets;
• store-bought cakes;
• processed meats;
• very sugary dairy drinks.

There's no need to create fear or guilt around food.

The goal is for the most nutritious foods to be the ones that show up most often in the routine.

Let the child take part

The child can help choose fruit, organize the containers or decide between two healthy snack options.

This involvement helps develop autonomy and curiosity about food.

Even choosing a lunchbox or water bottle in a color they like can make this moment more interesting.

Iron in children's diets

Iron is essential for many functions in the body and is especially important during growth.

Foods that can provide iron include:

• meat;
• beans;
• lentils;
• peas;
• chickpeas;
• eggs and other foods, depending on the family's diet.

Combining iron sources with foods rich in vitamin C can also help the body absorb the iron found in plant foods.

What about iron supplements?

In addition to diet, some children may receive preventive iron supplements according to public health recommendations and the assessment made during child health checkups.

The need, the dose and the duration should not be decided by the family on their own.

Take the child to routine checkups so the health team can assess growth, diet, history and the need for supplements.

Do not give iron supplements without professional guidance, as too much can also cause problems.

What about vitamin A?

Vitamin A plays important roles related to vision, immunity, growth and development.

It is found in many foods, such as:

• pumpkin and squash;
• carrots;
• mango;
• papaya;
• dark green leafy vegetables;
• eggs;
• milk and dairy products;
• liver and other organ meats.

SUS (Brazil's public health system) also has the National Vitamin A Supplementation Program, aimed at groups and regions defined by health policies.

Supplements should not be given on your own initiative.

The team at your local primary care clinic (Unidade Básica de Saúde) can tell you whether your child is included in the strategy and when the dose is recommended.

What is NutriSUS?

NutriSUS is a strategy for fortifying children's food with powdered vitamins and minerals.

It uses a combination of micronutrients added directly to one of the child's meals.

The strategy is used in specific public health settings, including daycare centers taking part in the program's actions.

A child taking part in NutriSUS may need different guidance regarding the use of other iron supplements.

That's why it's important to tell the health team about all the supplements the child takes.

Supplements don't replace a varied diet

Iron, vitamin A and other micronutrients are important, but supplements don't replace balanced meals.

The foundation is still a varied diet, with different food groups and regular monitoring of the child's growth and development.

See the health team if the child:

• has persistent difficulty eating;
• refuses entire food groups for a long time;
• chokes often;
• has difficulty chewing or swallowing;
• is losing weight;
• is not growing as expected;
• has a known or suspected food allergy;
• needs to cut several foods from their diet;
• is a source of significant family concern about eating.

Pediatricians and nutritionists can help assess each situation individually.

Healthy eating doesn't have to be perfect

Building good eating habits doesn't mean making perfect meals every day.

There will be rushed days, refused foods and meals that don't go as planned.

What really matters is the pattern built over time.

Offer variety, keep healthy foods available and let the child get to know food without turning every meal into a battle.

A healthy relationship with food is also built with patience, example, autonomy and affection.

Important

This content is for educational purposes and does not replace individual assessment by a pediatrician, nutritionist or other health professional.

Nutritional needs may vary according to the child's age, growth, development, health conditions, diet and history.

Vitamin and mineral supplements should not be started, stopped or changed without professional guidance.

Sources consulted

• Brazil's Ministry of Health — “Guia Alimentar para Crianças Brasileiras Menores de Dois Anos”.
• Brazil's Ministry of Health — “Guia Alimentar para a População Brasileira”.
• Brazil's Ministry of Health — Healthy eating in early childhood.
• Brazil's Ministry of Health — National Vitamin A Supplementation Program.
• Brazil's Ministry of Health — Strategy for Fortifying Children's Food with Powdered Micronutrients — NutriSUS.