Food and Eating for Every Life Stage

As we grow, our nutrient needs change. Here’s how you can support good eating habits, from birth to older adulthood.

How should I feed my baby?

Birth to Six Months

For the first six months, breastmilk is the only food your baby needs. The longer you breastfeed, the more health benefits it brings to both you and your baby. You can find more tips and support on our breastfeeding page.

If you’ve decided to use formula, check out the guide on Infant Formula: What You Need to Know. It has helpful information on choosing and using formula safely.

Why is vitamin D so important for my baby?

Vitamin D helps babies grow strong and healthy bones. Here’s what you need to know:

• Babies who drink only breastmilk need a daily vitamin D supplement of 400 IU until they are two years old

• Babies who have both breastmilk and formula also need a daily vitamin D supplement of 400 IU until they are two years old

• Babies who drink only formula don’t need a supplement—formula already has enough vitamin D

6 Months to One Year

You can start giving your baby solid foods when they are around six months old and showing signs they are ready. 

Your baby may be ready for solid foods if they can:

• Hold their head up on their own

• Sit up and lean forward

• Open their mouth when food is offered

• Pick up food and try to put it in their mouth

• Show sings that they are full, like turning their head away or refusing food

When starting solids, focus on iron-rich foods like meats, beans, or iron-fortified cereals. For more tips, check out our guide to feeding your baby solid foods.

How should I feed my child or teen?

If you are worried about your child's eating habits, you can find contact information on registered dietitians, talk to one of our public health nurses or talk to your health care provider.

Toddlers and Preschoolers

Your child is learning how to eat and starting to form their own food preferences. You can help them by sharing feeding responsibilities:

• You decide what foods to offer, when meals and snacks happen, and where your child will eat

• Your child decides which foods to eat and how much they want

Here are some simple ways to make mealtimes easier and support your child’s healthy eating habits:

• Offer a meal or snack every two to three hours

• Seat your child at the table without distractions like TV, tablets, or toys

• Let your child decide how much or how little to eat

• Do not pressure your child to eat a certain amount of food or types of foods

• Encourage your child to say "no thank you" or "more please"

• Allow your child to feed themselves

• Eat together as a family whenever you can

Kids grow and change at their own pace, and that’s totally normal! Instead of worrying about their height or weight, focus on what makes them special—their strengths, skills, and all the things they’re great at. This can really help them feel good about themselves.

Learn more about how to support your child in having a positive relationship with food and their body.

School Age Children

Learn about packing school lunched in School Lunches Your Kids Will Munch.

Support your child in having a positive relationship with food and their body by following these tips.

Teens

Learn about How to Talk to Teens About Food.

What should I eat during pregnancy?

When you're pregnant, the food you eat helps you and your baby grow strong and healthy. Choosing a variety of foods when you are pregnant has many benefits:

• It supports you baby's growth and development
• It helps you feel energized and stay healthy'
• It lowers your risk of health problems, like low iron

Learn more about eating healthy during pregnancy.

Where can I find information on food and eating for adults?

UnlockFood and Canada's Food Guide have nutrition information and recipes.

Learn about nutrition for older adults.