Good nutrition in childhood doesn't mean eating a lot — it means eating in a way that is "complete and balanced" for the child's age. A child who receives the right nutrients grows well, has good immunity, and can concentrate on learning. Conversely, eating very sweet or very salty foods, or a lack of variety, can affect weight, teeth, and long-term health.
Breast milk is the best food for the first 6 months
During the first 6 months, breast milk alone provides all the nutrients an infant needs, and it also contains antibodies that help protect against infection. Infants are therefore advised to receive breast milk exclusively until around 6 months of age, with no water or other food needed before then. If there are limitations to breastfeeding, you should consult a doctor about a suitable alternative.
Starting complementary foods after 6 months
At around 6 months of age, your child's digestive system is ready for foods other than milk, so you can begin offering "complementary foods" alongside breast milk.
- Start with finely puréed foods such as mashed rice, mashed vegetables, and mashed ripe fruit, one type at a time so you can watch for allergies.
- Gradually add meat, eggs, and liver, and increase the texture of food with age to develop chewing.
- Don't add sugar or salt to an infant's food, so your child learns to know the natural flavour of food.
A balanced diet from all 5 food groups and variety
As your child grows, they should get all 5 food groups every day so they receive the nutrients their body and brain need.
- The rice and starch group provides energy — for example rice, noodles, and bread.
- The meat, egg, and bean group provides protein to build muscle and support growth.
- The vegetable group provides vitamins and fibre and helps the digestive system.
- The fruit group provides vitamins and natural sweetness in place of sweets.
- The fat group, in moderate amounts, helps absorb vitamins and provides energy.
- 0–6 months: breast milk only · after 6 months: start complementary foods alongside breast milk
- Eat from all 5 food groups, with variety and in amounts appropriate for age
- Avoid very sweet and very salty foods, soft drinks, and crunchy snacks
- Make milk and clean water the main drinks
Foods and drinks to avoid
Some foods are high in energy but low in nutrients, and can build into poor eating habits over the long term.
- Very sweet treats, candy, sweet drinks, and soft drinks cause tooth decay and raise the risk of excess weight.
- Very salty foods, crunchy snacks, and frequent instant noodles are high in sodium.
- Very oily fried foods and processed foods eaten regularly.
Make milk and clean water the main drinks, instead of drinks that are high in sugar.
Build good eating habits from an early age
Have your child eat at regular times, sit and eat together as a family, avoid screens during meals, and let parents set an example by eating vegetables and fruit. Habits instilled in childhood often stay for life.
Signs that you should take your child to see a doctor
- Weight not increasing or decreasing, or weight/height below the expected range for age
- Clearly smaller than the standard, or the growth curve changing direction abnormally
- Chronic loss of appetite, eating very little for a prolonged period
- Food allergy symptoms such as rash, swelling, vomiting, or loose stools after eating certain foods
- Fatigue, pallor, or unusually frequent illness
Doctor Chat Clinic cares for children's health, with health check-ups, growth assessment, and childhood vaccination services given by a doctor. If you are concerned about your child's weight, height, or eating, you can consult us for nutrition advice tailored to each child.