The Dietary Guidelines is developed to help all Americans. The Dietary Guidelines is based on scientific evidence on health-promoting diets in people who represent the general U.S. population, including those who are healthy, those at risk for diet-related diseases, and those living with these diseases.

There are 4 overarching Guidelines in the 2020-2025 edition:  

• Follow a healthy dietary pattern at every life stage.  
• Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
• Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.
• Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

There are Key Recommendations supporting the 4 Guidelines, including quantitative recommendations on limits that are based on the body of science reviewed. The Guidelines recommend:

• Limiting added sugars* to less than 10% of calories per day for ages 2 and older and to avoid added sugars for infants and toddlers;
• Limiting saturated fat to less than 10% of calories per day starting at age 2;
• Limiting sodium intake to less than 2,300mg per day (or even less if younger than 14);
• Limiting alcoholic beverages* (if consumed) to 2 drinks or less a day for men and 1 drink or less a day for women.

* The Dietary Guidelines for Americans, 2020-2025 recommend limiting intakes of added sugars and alcoholic beverages, but do not include changes to quantitative recommendations from the 2015-2020 Dietary Guidelines for these two topics, because the new evidence reviewed since the 2015-2020 edition is not substantial enough to support changes to the quantitative recommendations for either added sugars or alcohol.

This is the first time the Dietary Guidelines has provided guidance by stage of life, from birth to older adulthood, including pregnancy and lactation. The Dietary Guidelines for Americans, 2020-2025 provides guidance across all of the life stages and is organized by chapters for each life stage. The edition also emphasizes that it is never too early or too late to eat healthy!

This edition has a call to action: “Make Every Bite Count with the Dietary Guidelines.” The Dietary Guidelines, 2020-2025 focuses on choosing healthy foods and beverages rich in nutrients, and staying within your calorie limit. Which is why the Dietary Guidelines calls on every American to Make Every Bite Count!

Making choices rich in nutrients should be the first choice. There is very little leeway for extra calories from added sugars, saturated fats, and if consumed, alcohol. Most of the calories a person eats each day (~85%) are needed for foods rich in nutrients that help the person meet food group recommendations. Only a small amount of calories (~15%) are left over for added sugars, saturated fat, and, (if consumed) alcohol.

It’s about the pattern of eating, not just healthy choices here and there. The Dietary Guidelines focuses on the combination of foods and beverages that make up an individual’s whole diet over time, and not single foods or eating occasions in isolation. Research shows that the ongoing pattern of an individual’s eating habits has the greatest impact on their health. 

Most Americans still do not follow the Dietary Guidelines. The average American diet scores a 59 out of 100 on the Healthy Eating Index (HEI), which measures how closely a diet aligns with the Dietary Guidelines. Research shows that higher HEI scores can improve Americans health.

There are 3 Key Dietary Principles that can help people achieve the Dietary Guidelines. To help improve Americans’ eating patterns, the Dietary Guidelines suggests:

• Meet nutritional needs primarily from foods and beverages.
• Choose a variety of options from each food group.
• Pay attention to portion size.

The Dietary Guidelines is meant to be adaptable to personal preferences, cultural foodways and budgetary considerations. The Dietary Guidelines framework purposely provides recommendations by food groups and subgroups—not specific foods and beverages—to avoid being prescriptive. This framework approach ensures that people can “make it their own” by selecting healthy foods, beverages, meals, and snacks specific to their needs and preferences.

Current low intakes of nutrient-dense foods and beverages across food groups has resulted in underconsumption of some nutrients and dietary components. Calcium, potassium, dietary fiber, and vitamin D are considered dietary components of public health concern for the general U.S. population. In addition, iron is a nutrient of public health concern for infants, particularly those receiving mostly human milk, and women of childbearing age.

The following lists provide examples of a variety of nutrient-dense foods and beverages that are some of the highest sources of these dietary components. Health professionals are encouraged to use these lists to help Americans identify foods and beverages they enjoy—those that reflect their personal preferences and cultural traditions—and that also help meet their food group and nutrient needs.

A few notes about these lists:

• Portions listed are not recommended serving sizes. 
• Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 130 mg of calcium; 280 mg of potassium; 2.8 g of dietary fiber; 80 IU of vitamin D; and 1.8 mg of iron. Smaller portions are generally one half of a standard portion. 
• Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.
• Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods (e.g., nuts, popcorn) could be a choking hazard.

Standard Portions

Calcium: Nutrient-dense Food and Beverage Sources, Amounts of Calcium and Energy per Standard Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 130 mg of calcium. Smaller portions are generally one half of a standard portion.

Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Smaller Portions

Calcium: Nutrient-dense Food and Beverage Sources, Amounts of Calcium and Energy per Smaller Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 130 mg of calcium. Smaller portions are generally one half of a standard portion.

Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice> from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Standard Portions

Potassium: Nutrient-dense Food and Beverage Sources, Amounts of Potassium and Energy per Standard Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, (e.g., nuts, raw carrots), particularly young children for whom some foods could be a choking hazard.

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 280mg of potassium. Smaller portions are generally one half of a standard portion.

Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Smaller Portions

Potassium: Nutrient-dense Food and Beverage Sources, Amounts of Potassium and Energy per Smaller Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, (e.g., nuts, raw carrots), particularly young children for whom some foods could be a choking hazard.

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 280 mg of Potassium. Smaller portions are generally one half of a standard portion.

Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Standard Portions

Dietary Fiber: Nutrient-dense Food and Beverage Sources, Amounts of Dietary Fiber and Energy per Standard Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, (e.g., nuts, popcorn), particularly young children for whom some foods could be a choking hazard

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 2.8 g of dietary fiber. Smaller portions are generally one half of a standard portion.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Smaller Portions

Dietary Fiber: Nutrient-dense Food and Beverage Sources, Amounts of Dietary Fiber and Energy per Smaller Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, (e.g., nuts, popcorn), particularly young children for whom some foods could be a choking hazard.

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 2.8 g of dietary fiber. Smaller portions are generally one half of a standard portion.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Standard Portions

Vitamin D: Nutrient-dense Food and Beverage Sources, Amounts of Vitamin D and Energy per Standard Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 80 IU of Vitamin D. Smaller portions are generally one half of a standard portion.

Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Smaller Portions

Vitamin D: Nutrient-dense Food and Beverage Sources, Amounts of Vitamin D and Energy per Smaller Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 80 IU of Vitamin D. Smaller portions are generally one half of a standard portion.

Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Standard Portions

Iron: Nutrient-dense Food and Beverage Sources, Amounts of Iron and Energy per Standard Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 1.8 mg of iron. Smaller portions are generally one half of a standard portion.

Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Smaller Portions

Iron: Nutrient-dense Food and Beverage Sources, Amounts of Iron and Energy per Smaller Portion

All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

Some foods or beverages are not appropriate for all ages, particularly young children for whom some foods could be a choking hazard.

Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 1.8 mg of iron. Smaller portions are generally one half of a standard portion.

Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Make your health a priority during this special time.

Making healthy food choices and staying active will support your baby’s growth. This will also help you stay healthy during your pregnancy and while breastfeeding/ lactating.

Eat Healthy

• Healthy choices include fruits, vegetables, whole grains, protein foods, and low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions).
• Include a variety of protein foods such as seafood, lean meats, poultry, beans, peas, lentils, nuts, and eggs.
• Limit foods and beverages higher in added sugars, saturated fat, and sodium.

Should I eat seafood during pregnancy?
Eating seafood during pregnancy may help your baby's growth. Seafood is a healthy protein source for you during pregnancy and while breastfeeding/ lactating. Choose options lower in methylmercury, like cod, salmon, tilapia, or herring. 

Get Your Plan

You may have different calorie needs during pregnancy and while breastfeeding/ lactating. Work closely with your healthcare provider to learn the right eating plan for you.

Ask About Supplements

In addition to eating a healthy diet, your doctor may want you to take a prenatal supplement. This is to make sure you get enough of the vitamins and minerals that you need for a healthy pregnancy.  

After pregnancy, your need for some vitamins and minerals may decrease. Your doctor may advise you to switch to a multivitamin supplement while breastfeeding/ lactating. Talk to your healthcare provider about what is right for you.

Make Safe Choices

• Food Safety During Pregnancy
  You and your unborn child are at greater risk for the effects of foodborne illness (also called food poisoning). Keep food safe and follow safe food handling and cooking practices to lower your chance of getting a foodborne illness.
  • Make sure that seafood, meat, poultry, or eggs have been cooked to the recommended safe internal temperatures.
  • Avoid eating or drinking these items:
    • Unpasteurized (raw) juice or milk
    • Raw sprouts
    • Some soft cheeses made from unpasteurized milk
  • Reheat deli and luncheon meats and hot dogs to steaming hot or 165 °F.
• Food Allergies in Your Child
  Unless advised by your doctor, you do not have to restrict your food and drink choices during pregnancy or while breastfeeding/ lactating to keep your child from getting food allergies.
• Alcohol
  Pregnant women and women who may become pregnant should not drink alcohol. Drinks that have alcohol include beer, wine, liquor, mixed drinks, and malt beverages. No amount of alcohol is safe for your baby when you are pregnant. Talk with your doctor if you are thinking about drinking alcohol while you are breastfeeding/ lactating.
• Caffeine
  Caffeine is found in coffee, tea, and soda. Ask your healthcare provider about having caffeine during pregnancy and while you are breastfeeding/ lactating.

Start your infant off on the path of lifelong healthy nutrition.

The first year of a child's life is very important time for proper growth and development. Since infants eat and drink such small amounts at this stage, it’s important to make every bite count!

Birth to 6 Months

• From birth to about 6 months, feed infants only breast milk. Continue to feed them breast milk through at least the first year of life, and longer if you want to. Learn about safe handling and storage of breast milk.
• If breast milk is not available, feed infants iron-fortified infant formula during the first year of life. Learn more about preparing and storing powdered infant formula.
• Give supplemental vitamin D to breastfed infants beginning soon after birth. If your infant receives both breast milk and iron-fortified formula, they may still need more vitamin D. Ask your healthcare provider if this is needed and for how long. 
• Do not use homemade infant formulas or those improperly and illegally imported. Toddler milks or formulas should not be fed to infants, as they are not made to meet the nutritional needs of infants.

Around 6 Months

• At about 6 months, infants will begin to show signs that they’re ready for solid foods. Every child is different. Here are some signs to look for:
  • Being able to control their head and neck
  • Sitting up alone or with support
  • Bringing objects to their mouth
  • Trying to grasp small objects, such as toys or food
  • Swallowing food rather than pushing it back out
• Foods to avoid that can be a choking risk for young children include hot dogs, candy, nuts and seeds, raw carrots, grapes, popcorn, and chunks of peanut butter. Take steps to decrease choking risks by:
  • Offering foods in the appropriate size, consistency, and shape that makes them easy to chew and swallow
  • Making sure the infant is sitting up in a highchair or other safe, supervised place
  • Ensuring an adult is supervising at mealtimes
  • Not putting infant cereal or other solid foods in an infant’s bottle
• Avoid feeding infants any foods that contain raw or cooked honey. Honey can contain the Clostridium botulinum organism that could cause serious illness or death among infants. Also avoid unpasteurized foods or beverages, such as unpasteurized juices, milk, yogurt, or cheeses, as they could contain harmful bacteria.
• Avoid raw (uncooked) foods and wash fruits and vegetables thoroughly before feeding them to your child.

First Foods

• Complementary foods are foods other than breast milk or infant formula given to infants to help them get the nutrients they need. 
• Start your infant on nutrient-dense complimentary foods. Include foods, flavors and textures from all food groups.
• Include foods rich in iron and zinc, particularly for breastfed infants. Some examples are fortified infant cereals, meat, and beans.
• Introduce potentially allergenic foods along with other complimentary foods. This may reduce their risk of becoming allergic to these foods. These types of foods are:
  • Eggs
  • Cow milk products
  • Peanuts
  • Tree nuts
  • Wheat
  • Shellfish (like shrimp or crabmeat)
  • Fish
  • Soy
• However, wait until they are 12 months old or older to introduce them to cow milk and fortified soy milk.
• Since taste preferences develop early in life, avoid feeding infants foods and beverages with added sugars and limit those higher in sodium.

MyPlate Tips

Beverages

What your baby drinks is just as important as what your baby eats. Before 12 months of age, pediatricians agree that breastmilk, infant formula, and small amounts of plain water are the only beverages little ones should drink. Juice is not recommended -- even 100% juice. And experts recommend avoiding cow's milk until your baby turns 1 year old.

Added Sugars

Did you know that experts say there is no room for added sugar in a baby or toddler's diet? To keep sugar out of your child's diet, avoid sweet bakery goods. Once your baby starts eating foods around 6 months, offer your child small pieces of cut fresh fruit. Fruit is naturally sweet!

Introducing Foods - Safety

As you introduce foods around 6 months, remember safety first! You can make eating safer for your baby by steaming or cooking hard foods like carrots until they are soft, and by finely chopping, grating, mashing, or pureeing foods.

Vitamin D

Provide your baby with a vitamin D supplement soon after birth. Place a drop into a bottle, on your nipple, or in your baby's mouth once a day. Ask your doctor how much is right for your little one.

Allergenic Foods

When you start introducing foods around 6 months, experts recommend introducing peanut-containing products to infants before they turn 1 year old. Try mixing a small amount of creamy peanut butter with warm breastmilk or formula into a bowl of iron-fortified infant cereal. Make sure it's not too thick so your baby can enjoy it safely. Science shows that offering your baby foods like nut products -- as well as eggs, seafood, soy, and pasteurized yogurts or cheeses -- could prevent an allergy later in life.

Iron and Zinc

Did you know that offering your baby iron- and zinc-fortified infant cereal is a great first food? It provides two nutrients many young babies need and is a great way to start off introducing foods at around 6 months.

Introducing Foods - Timing

It is recommended that babies start eating foods at about 6 months. If your baby shows signs earlier, you can start foods as early as 4 months, but not any younger.

Brain Development

A baby's brain grows quickly. Help boost your child's mind by offering some first foods at about 6 months that contain important fatty acids, like cooked salmon, shrimp, tilapia, and trout. Offer your baby one ounce of fish once or twice a week. One ounce is about the size of three dice.

Developmental Readiness

Want to know if your baby is ready to start trying food? Look for if they can control their head and neck, sit up in a chair, and are grasping objects and bring them to their mouth. You just might have an active eater on your hands! Most babies start eating foods at about 6 months. If your baby shows signs these signs earlier, you can start foods as early as 4 months, but not any younger.

Variety - Foods, Flavor, Texture

Have fun feeding your baby their first foods starting at about 6 months. Expect the mess and remember that if at first you don't succeed -- try, try again! Sometimes a food has to be introduced up to 10 times before a baby likes it.

Introducing Foods - Safety

When it comes to introducing foods to your baby around 6 months, make sure they won't choke. Avoid foods like hot dogs, candy, nuts, seeds, grapes, popcorn, raw carrots, and chunks of peanut butter.

Honey

Honey is not safe for babies. Experts suggest waiting until your baby is at least 1 year old before offering them honey.

Introducing Foods - Safety

Infant cereal is a great option once babies start eating food at about 6 months. But putting infant cereal in a baby's bottle is not recommended and could cause your baby to choke. Experts recommend only putting breastmilk or formula in bottles.

Unpasteurized Foods

Some unpasteurized yogurts or cheeses may contain harmful bacteria. So, once your baby starts eating food at about 6 months, keep your baby safe by feeding only those that say "pasteurized" on the packaging.