The first 1,000 days of a child's life are considered crucial for their cognitive, social and emotional development. That's when the brain's structure and capacity are determined. By children's third birthdays, their brains triple in size from when they were born. That's why there's so much emphasis on what to feed your baby for optimal brain health.

A young child's brain is much more vulnerable to nutrition deficiencies than an older person's brain. Infants should consume only breast milk or formula for their first six months. After that, you might start introducing foods like yogurt, cheese, iron-fortified cereal, and pureed or soft fruits and vegetables while still giving your child breast milk or formula.

At 12 months, infants can transition to whole milk as their primary beverage, in addition to water, if their family is no longer breastfeeding. You can also continue breastfeeding, even if it's not the main nutrition source. The American Academy of Pediatrics recommends continuing to breastfeed for two years or even longer, if both the mother and child are willing and able to do so. Talk to your child's healthcare professional or a dietitian if you have concerns about your child's eating or growth and remember to bring up questions at each well child visit. Your child's healthcare professional is well prepared to answer questions about nutrition for your child.

The American Academy of Pediatrics lists 14 nutrients important for early brain development in the first 1,000 days. They are protein, glucose, zinc, choline, selenium, vitamin B12, iodine, vitamin A, iron, vitamin B6, long chain polyunsaturated fatty acids, copper, vitamin K, and folate. Here's a look at how to get some of them.

Protein, fat and carbohydrates

Protein, fat and carbohydrates are macronutrients, which are the nutrients that a child's body needs in a large quantity. Little children, even those who are picky eaters, often accept milk, cheese and yogurt. Whole or low-fat dairy products provide all three macronutrients in one bite or gulp.

• 1 cup of whole milk gives 8 grams of protein, 8 grams of fat and 11 grams of carbohydrates.
• A 6-ounce container of plain whole-milk yogurt has 6 grams of protein, 6 grams of fat and 8 grams of carbohydrates.
• A 1.5 ounce serving of cheddar cheese (42 grams) has about 10 grams of protein, 14 grams of fat and 0.75 grams of carbohydrates.

Dietary Guidelines recommend that toddlers 12 to 24 months aim for 1 2/3 to 2 servings of dairy a day, and children two to three years old aim for 2 to 2 1/2 servings.

Iodine

Iodine is an essential nutrient for thyroid health and central nervous system development. A moderate to severe deficiency in children can lower IQ by about 12 to 13.5 points.

People commonly get iodine from dairy sources and iodine-fortified (iodized) table salt. If you cook with or season with salt, be sure to buy iodized salt . Other sources of iodine include, seafood, eggs, cheese, milk and yogurt.

Vitamin A

Vitamin A plays an important role in cell growth and communication, which is how cells send messages to one another. High concentrations of vitamin A are found in sweet potatoes, pumpkin, spinach, carrots and milk. Milk and cereal are often fortified with vitamin A, so they are a common source of vitamin A for kids. Vitamin A also is in leafy green vegetables and orange and yellow fruits and vegetables.

Iron

Iron is a mineral that contributes to brain development. An iron deficiency in babies and toddlers can lead to slower psychological development, social withdrawal and difficulty concentrating. Toddlers can get iron in fortified breakfast cereal and bread products, beans, lentils, peas and meat.

Drinking milk beyond the daily recommended amounts may cause a child to be less interested in eating other nutritious foods, which can lead to iron deficiency and anemia. The amount of milk they need will depend on your child's age. The daily recommendation for toddlers 12-23 months is 1 2/3 to 2 cups of milk or dairy per day. If your child consumes more than this or seems to forgo balanced meals in favor of drinking milk, consider talking to your child's healthcare team, including a dietitian, about whether your child might benefit from an iron supplement or diet changes.

Zinc

Zinc is another mineral that teams up with iron to support cognitive and motor development in children. It's in meat, dairy foods like milk and yogurt, beans and eggs. Zinc deficiency in a child's early years is linked to difficulty with learning, attention, mood and memory.

Infants who are breastfed or given formula and children who eat a variety of foods typically get all the nutrients they need to support their growth and brain development. For more information about feeding your baby, check out this conversation with Mayo Clinic pediatricians.

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April 02, 2025