Published March 1, 2022

Every five years, the US Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) update the Dietary Guidelines for Americans based on current science. A fundamental premise of the Dietary Guidelines is that everyone can benefit from shifting food and beverage choices to better support healthy dietary patterns.

The 2020–2025 version is unique in that it contains recommendations for each life stage, including for infants and toddlers. Nutrient needs constantly change throughout our lifetime, and we need to evaluate nutrition at each life stage. Additionally, early food preferences influence later food choices, and establishing a healthy dietary pattern early in life may have a beneficial impact on promoting good health and preventing disease.¹

Birth to six months.

Feedings. For about the first six months of life, it’s recommended to feed infants human milk exclusively, or iron-fortified infant formula if human milk is not available.

Supplement as needed. Infants who are exclusively fed human milk, or a combination of human milk and infant formula, may need a vitamin D supplement. Check with your pediatrician for specific recommendations.

Six to twelve months.

Complementary foods. At about six months of age, infants should be introduced to complementary foods — such as baby cereals, vegetables, or fruits — to ensure adequate nutrition and exposure to flavors, textures, and different types of food experiences. Giving your baby variety makes them less likely to be a picky eater later.²

Include foods with iron and zinc (especially for infants fed with human milk), such as meats like turkey, chicken, and beef, as well as iron-fortified cereals.

Use caution with some foods. Don’t offer foods that can be a choking risk such as hot dogs, candy, nuts and seeds, raw carrots, grapes, popcorn, or chunky peanut butter. Also, don’t give them honey or unpasteurized foods and beverages. Cow’s milk is also not recommended until one year of age.

Toddlers and preschoolers.

It’s important for toddlers and preschoolers to eat a variety of fruits, vegetables, grains, proteins, and dairy or fortified soy alternatives. Choose options for meals, beverages, and snacks that have limited added sugars, saturated fat, and sodium.

Picky eating is typical for many toddlers and preschoolers as they grow up and become more independent. Your preschooler may not eat the exact amounts suggested every day. Just try to increase the amounts over time.

Try these tips for picky eaters. Offer different foods from day to day. Encourage your child to choose from a variety of foods.

Serve foods in small portions at scheduled meals and snacks. Your child may be willing to try new foods. Try serving a new food alongside a familiar food in the same meal. It may take up to a dozen tries for a child to accept a new food, but in the long run it will be worth it. As they continue to grow, kids need to eat a balanced diet.

Kids and teens.

Added sugars are a concern with kids. See our tips for subtracting added sugars from your kids’ diet. Treat your kids to our Publix Aprons^® Apples with Almond Butter Dip for a tasty snack without added sugars.

Teens are at greater risk of dietary inadequacy than are other age groups. The teen years are a time of rapid growth and development, so eating a balanced diet including calcium, vitamin D, iron, zinc, and iodine is recommended. Find out more about teen nutrient needs.

Many teens are in a rush in the morning and skip breakfast. Try recipes you can make ahead and pick up on the way out the door, like our Kids PB-Berry Smoothie, containing 9 grams of protein per serving. Or try our Overnight Apple-Berry Oats. It’s a good source of iron and an excellent source of calcium.

Adults.

Following a healthy dietary pattern, engaging in regular physical activity, and managing body weight are critical during this life stage. Maintaining healthy habits is important and may help lower your risk of cancer, diabetes, heart disease, and high blood pressure.³

Men and women have unique nutrient needs. Find out more about men’s health. Women require a different level of nutrients, including calcium, vitamin D, iron, folate, and omega-3s, that are especially important during pregnancy and lactation.

Try our Pecan-Berry Salmon with Orange Quinoa Salad for a meal containing vitamin D and iron.

Older adults.

With older adults, there are concerns about not getting enough protein, vitamin B12, or fluids. Here are some tips for a healthy diet.

Get enough protein throughout the day to maintain muscle mass. Our Cowboy Chicken and Rice is a quick and easy meal packed with 30 grams of protein per serving. Find tips for adding protein to your diet.

Getting sufficient levels of B12 is also a concern with older adults because the ability to absorb this nutrient may decrease with age, and medications may also cause decreased absorption. Get more B12 by including more protein and foods fortified with vitamin B12, such as breakfast cereals. Check with your physician to determine what, if any, supplements may be appropriate.

Dehydration is a concern with older adults. Many factors may cause older adults not to drink enough fluids throughout the day, including a decreased sense of thirst, concerns about bladder control, or issues with mobility.

No matter your age, drink water as often as you can. Low-fat or nonfat milk, including lactose-free options or fortified soy beverages, and 100% juice can also help you stay hydrated. You can also get water from the foods you eat including fruits, vegetables, and soups.

For the love of you.

Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.

Sources

¹ U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th ed. December 2020. Available at DietaryGuidelines.gov.

² American Academy of Pediatrics. Healthy Habits to Master in Your Baby's First Two Years. HealthyChildren.org. September 1, 2017.

³ U.S. Department of Agriculture (USDA). Adults. MyPlate.gov. Accessed November 23, 2021.

⁴ Which Fish Is Richest in Omega-3s? Seafood Nutrition Partnership. Accessed November 23, 2021.