Breastfeeding: Exclusive breastfeeding for the first 6
months, then continue with complementary foods.
Formula Feeding: If breastfeeding is not possible, use
iron-fortified formula.
Complementary Foods: Start at 6 months with pureed
vegetables, fruits, and iron-fortified cereals. Gradually introduce
mashed foods and small pieces of soft foods.
Toddlers (1-3 years)
Meals: Small, frequent meals and snacks.
Dairy: Whole milk, yogurt, cheese.
Fruits and Vegetables: Variety of colors and types.
Protein: Soft meats, beans, peas, eggs.
Grains: Whole grains like oats, brown rice, and
whole-wheat bread.
Hydration: Water and limited juice (diluted).
Preschoolers (4-5 years)
Balanced Meals: Three meals and two snacks.
Dairy: 2-3 servings of low-fat or fat-free dairy.
Fruits and Vegetables: 1-2 cups each daily.
Protein: 2-4 ounces, including lean meats, beans, and
nuts.
Grains: 3-5 ounces of whole grains.
Hydration: Encourage water; limit sugary drinks.
School-Age Children (6-12 years)
Meals: Three balanced meals and healthy snacks.
Dairy: 2-3 servings of low-fat or fat-free dairy.
Fruits and Vegetables: 1.5-2.5 cups of vegetables and
1-2 cups of fruits.
Protein: 4-6 ounces from diverse sources.
Grains: 4-6 ounces, focusing on whole grains.
Hydration: Promote water; limit sugary beverages.
Adolescents (13-18 years)
Balanced Diet: Emphasize variety and balance.
Dairy: 3 servings of low-fat or fat-free dairy.
Fruits and Vegetables: 2.5-3 cups of vegetables and
1.5-2.5 cups of fruits.
Protein: 5-6.5 ounces, including lean meats, beans, and
nuts.
Grains: 5-7 ounces, with a focus on whole grains.
Hydration: Drink plenty of water; avoid excessive
caffeine and sugary drinks.
Adults (19-64 years)
Balanced Diet: Include a variety of foods from all food
groups.
Dairy: 2-3 servings of low-fat or fat-free dairy.
Fruits and Vegetables: 2-3 cups of vegetables and 1.5-2
cups of fruits.
Protein: 5-6.5 ounces of lean meats, beans, nuts, and
fish.
Grains: 6-8 ounces, focusing on whole grains.
Hydration: Drink plenty of water; limit alcohol and
sugary drinks.
Older Adults (65+ years)
Balanced Meals: Smaller, more frequent meals may be
beneficial.
Dairy: 3 servings of low-fat or fat-free dairy for bone
health.
Fruits and Vegetables: 2-2.5 cups of vegetables and
1.5-2 cups of fruits.
Protein: 5-6 ounces, including easily digestible
sources like fish, poultry, beans, and nuts.
Grains: 5-6 ounces of whole grains.
Hydration: Ensure adequate fluid intake, primarily
water, to prevent dehydration.
General Tips for All Age Groups
Limit Added Sugars and Salt: Reduce intake of sugary
snacks and processed foods high in sodium.
Healthy Fats: Choose sources like avocados, nuts,
seeds, and olive oil.
Physical Activity: Complement the diet with appropriate
levels of physical activity for overall health.
Regular Check-Ups: Consult with healthcare providers to
tailor dietary needs to individual health conditions and requirements.