Healthy Eating Habits For You and Your Baby

woman preparing vegetables with baby

By Cheryl Tallman and Joan Ahlers

Harry Truman once said, “A nation is only as healthy as its children.” A growing health concern in the United States is the rapid rise in obesity. These conditions have risen to epidemic levels among all ages, including young children. One of the primary causes of overweight conditions in children is poor eating habits.

Interestingly, babies begin acquiring eating habits from their first bites of food and studies have concluded that by three years old, most of a child’s eating preferences are established. The message here is clear - if you want your child to have healthy eating habits, it is important to focus on them early.

Developing eating habits and food preferences is a learned process, like sleeping through the night, potty training, and other developmental skills. For your child to learn, active involvement from parents and caregivers is required, and it will take time. Ensuring your child has the ability to make healthy food choices is critical, and parents should set aside the time and devote the energy to effectively teach children these skills.

family eating dinner

For babies, developing healthy eating habits does not mean dieting, of course. Unless your baby’s diet is under the supervision of a healthcare provider, it is not necessary to count calories or choose low-fat or non-fat foods. Ensuring a healthy diet for babies is simply a matter of providing them with a good variety of healthy foods and limiting the consumption of most processed foods. Along with introducing your baby to a wholesome diet, here are some tips and activities that will support developing healthy eating habits for your baby.

Demonstrating Healthy Eating

1. Be a good role model. Babies learn through mimicking you and others around them. If you talk negatively about fruits and vegetables or don’t eat them much yourself, your baby will have a tough time accepting them. Remember, your baby will respond to what you like.

2. Take your baby to the store or local farm stands. Begin introducing your baby to different fruits and vegetables. Teach him the names of different types of produce. Talk to him about the wonderful colors, great smells and varied textures.

3. Talk positively about vegetables and fruits. Let your baby know what he is eating when you are feeding him, what vitamins and minerals he is getting and how important nutrients are for growing bigger and stronger.

4. Encourage drinking water. Water aids in digestion, regulates body temperature, delivers nutrients to cells and carries waste away. As your baby is introduced to solid food, the need for water is greater. Offer your baby 2 to 4 ounces of water at each meal. Get in the habit of offering water over juice.

5. Don’t give up. Babies’ tastes change on a daily basis. Just because your baby spit out peas one day does not mean he doesn’t like them. Unless he has demonstrated an allergic reaction, try the food again in a couple days – you may be pleasantly surprised.

6. Offer variety to ensure a balanced diet. All foods contain different vitamins, minerals, and nutrients. Eating a variety of healthy foods will naturally lead to a balanced diet. When your baby first starts eating, quantity is not as important as variety.

mother making salad with daughter

7. Don’t be in a rush. Many babies are slow eaters, and this is a good habit to encourage. Many of us do not plan enough time to eat meals and often finding ourselves shoveling food in; this is one of the worst eating habits that you can teach your baby. Instead, plan on of plenty of time for meals so you and your baby can relax and enjoy the experience.

8. Have a feeding schedule. Baby’s have small tummies and fluctuating appetites, so four to six mini meals in each day are recommended over three large meals. Establishing set times for these meals will help your baby learn a routine.

9. Never force babies to eat or finish all their food. Your baby will eat when he is hungry. And he will eat the types of food his body needs most. During meals, allow him to eat as much or little as he wants.

10. Make mealtimes a family event. Whenever it is practical, the whole family should eat together. This will encourage your baby to interact with others at mealtime and to begin experiencing a sense of social interaction.

About the Authors:

Cheryl Tallman and Joan Ahlers are sisters, the mothers of five children, and founders of Fresh Baby ( Raised by parents who love fresh foods and entertaining, their mom, a gourmet cook, ensured that they were well-equipped with extraordinary skills in the kitchen. Both with long track records of business success, they decided to combine their skills in the kitchen with their knowledge of healthy foods and children to create Fresh Baby. Cheryl and Joan put a modern twist on the conventional wisdom that when you make it yourself, you know it’s better. Their goal at Fresh Baby is to make the task of raising a healthy eater a little bit easier for all parents. Fresh Baby’s breastfeeding accessories and baby food making supplies provide parents with practical knowledge and innovative tools to support them in introducing their children to great tasting, all-natural foods, easily and conveniently. Visit them online at and subscribe to their Fresh Ideas newsletter to get monthly ideas, tips, and activities for developing your family's healthy eating habits!