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Food is fuel, yes—but for babies and young children it’s also wiring for the brain, scaffolding for immunity, and the daily practice of listening to hunger/fullness cues. Australia’s leading resources—NHMRC Infant Feeding Guidelines, the Australian Dietary Guidelines (via Dietitians Australia), and the Get Up & Grow collection—give parents a clear, evidence-based path from birth through the early years.
Below, you’ll find the “what and why,” plus parent-tested tactics to make healthy eating doable on busy days.
Food and nutrition during infancy and the early years is one of the most important investments parents can make in their children’s future. What young children eat shapes their growth, their brain development, their immunity, and even the relationship they build with food for the rest of their lives. Across Australia, three national resources provide clear, evidence-based guidance: the NHMRC Infant Feeding Guidelines, the Australian Dietary Guidelines, and the Get Up & Grow collection designed for families and early childhood services. Together, these resources form a roadmap that parents can use to nourish their children confidently from the very first months through to the preschool years.
Picky eating is a common challenge during toddlerhood, and while it can be stressful for parents, it is usually a normal part of development. Children at this age are asserting independence, and one of the easiest ways to do so is to refuse food. The trick is patience and persistence. It often takes 10 to 15 exposures before a child will accept a new food. Keep portions small, offer new foods alongside familiar ones, and avoid pressure. Invite children to help with preparation, even if it is just tearing lettuce leaves or stirring with a spoon. Involvement increases ownership, and ownership increases willingness to taste. Parents should also trust appetite variability. Some days toddlers seem to eat very little, other days they eat a lot. What matters is the pattern over weeks, not any single meal. Provide structure with regular meal and snack times, and let children decide how much to eat from the healthy options offered.
Food is never just nutrients—it’s love, connection, and culture. Sitting at a table together, sharing food that reflects family traditions, letting children learn through mess and repetition, and providing them with a wide range of healthy options creates not only healthy bodies but also strong, happy relationships with food. The national guidelines provide the science, but it’s parents who turn that science into everyday rituals. By following the Infant Feeding Guidelines, embracing the five food groups from the Australian Dietary Guidelines, and using the practical tools of Get Up & Grow, families can be confident they are giving their children the best possible foundation.
During the first year, drinks should be limited to breastmilk, formula, and small amounts of cooled, boiled water with solids. Juice, cordial, and soft drinks are not suitable, and cow’s milk should not be the main drink before 12 months. Safety is important too: bottles in bed increase the risk of tooth decay and choking, and food should never be given in sleep spaces. Parents often find mealtimes in the first year messy and sometimes stressful, but it is important to relax and follow the baby’s cues. Lean into their curiosity when they show interest in new foods and pause when they turn away. Mess is not a failure, it is sensory learning. Expect food to be squished, smeared, and explored before much of it is eaten. This is how babies learn about taste, texture, and trust.
Breastfeeding.
The journey begins at birth. Breastfeeding is recommended exclusively for around the first six months of life. Breastmilk is perfectly designed for babies, providing not only the nutrition they need but also immune protection, bonding, and comfort. For parents who are unable or choose not to breastfeed, commercial infant formula is a safe alternative, but it is important to prepare it correctly to reduce the risk of contamination. Around six months, but not before four months, babies are ready to start solids. This is often called “complementary feeding” because the idea is not to replace breastmilk or formula but to add other foods alongside it. At this point, iron becomes especially important, because babies’ stores begin to run low. Pureed meats, poultry, fish, legumes, or iron-fortified cereals are recommended as first foods. These can be followed by a wide variety of vegetables, fruits, grains, dairy ingredients, and healthy fats, moving from smooth purees to mashed and then soft finger foods as babies’ skills improve. Parents sometimes worry about allergies, but current advice is clear: introduce common allergens such as peanut and egg in the first year of life, when the baby is well and developmentally ready. Continue to offer these foods regularly if tolerated. This practice, far from increasing risk, has been shown to help reduce the likelihood of developing allergies.
Exclusive breastfeeding is recommended around the first 6 months, with continued breastfeeding alongside complementary foods thereafter. If breastfeeding isn’t possible or chosen, use commercial infant formula prepared safely. Ask your GP/CHN for support that aligns with your family’s needs.
Introducing solids (around 6 months, not before 4 months).
Start with iron-rich foods—pureed meats, poultry, fish, legumes, or iron-fortified cereals—because baby’s stores begin to drop. Gradually add vegetables, fruit, grains, dairy (as ingredients), and healthy fats. Offer varied textures as skills develop.
Allergy introduction.
Introduce common allergens (e.g., peanut, egg) in the first year, in age-appropriate forms, when baby is well. Continue offering tolerated allergens regularly. This approach is associated with reduced allergy risk for many children. (Always seek personalised medical advice for high-risk infants.)
Drinks.
Breastmilk or formula and small amounts of cooled, boiled water with solids. Avoid juice and soft drinks. No cow’s milk as a main drink before 12 months.
Safe sleep & feed interface.
Skip bottles in bed (tooth decay, choking risk); feed upright; and keep sleep space free of food/teats.
Parent tips that work:
Make a weekly “first foods” tray and rotate (meat + veg + grain).
Follow baby’s cues—lean into curiosity; pause when they turn away.
Expect mess. It’s not a failure; it’s sensory learning.
Once children turn one, they begin to eat more like the family. The Australian Dietary Guidelines provide the blueprint for this stage. The five food groups—vegetables and legumes, fruit, grain foods (preferably wholegrain), lean meats and alternatives such as fish, eggs, nuts, and legumes, and dairy or alternatives—form the building blocks of balanced meals. Children should be offered a wide variety from each group every day. What this looks like in practice is simple meals built from everyday ingredients: porridge with fruit and milk for breakfast, eggs on wholegrain toast, or yoghurt with berries; lunches of pasta with vegetables, dhal with rice, or sandwiches filled with cheese and salad; snacks like carrot sticks and hummus, fresh fruit, or yoghurt; dinners such as stir-fries with brown rice, baked fish with sweet potato and green beans, or hearty vegetable soups. Water should be the default drink, and milk remains important for calcium and protein, but sugary drinks and heavily processed foods should be kept as occasional treats rather than everyday fare.
Once toddlers join family meals, the five food groups become your flexible template:
Vegetables/legumes; 2) Fruit; 3) Grains (prefer wholegrain); 4) Lean meats/eggs/nuts/legumes; 5) Dairy or alternatives. The ADG promotes variety, balance, and limiting discretionary (high salt/sugar/fat) foods and sugary drinks.
What this looks like on a plate:
Breakfast: Porridge with fruit + milk; or eggs on wholegrain toast.
Lunch: Leftover veg-packed pasta; dhal with rice; salad plate.
Snacks: Yoghurt; veggie sticks and hummus; fruit.
Dinner: Stir-fry + brown rice; baked fish + sweet potato + greens.
Picky eating?
Totally normal. Keep portions small, offer new foods alongside favourites, and re-offer without pressure (it can take 10–15 exposures for acceptance). Invite kids to prep—washing spinach, tearing herbs—so they “own” the food. (Dietitians Australia has parent-friendly explainers and a “find a dietitian” tool if you need bespoke help.)
Portions & growth.
Trust appetite variability—toddlers “graze and surge.” Provide structure (regular meal/snack windows) and let children decide how much to eat from the healthy options you provide.
The Get Up & Grow collection is a parent goldmine: family books, posters, translated resources, recipes, and active play ideas—designed specifically for early childhood. It links healthy eating to movement and sleep, and it’s continually updated online. There’s also an Aboriginal and Torres Strait Islander collection developed with community.
How to use it:
Print the family book section you need (fussy eating, lunchboxes).
Share the posters with grandparents/babysitters for consistency.
Pick one active play idea a day (obstacle course; nature walk) to link food with movement.
Time-poor dinners.
Batch-cook a base (e.g., tomato-veg sauce) and spin it into pasta, chilli, or shakshuka through the week.
Budget pressures.
Frozen veg, tinned beans, and in-season produce punch far above their price. Plan around store specials and build meals from the pantry out.
Lunchbox fatigue.
Think “3-2-1”: three veg/fruit items, two protein/dairy, one grain. Rotate a new dip or spread weekly to keep interest high.
Sugar overload.
Make water the default. Keep sweet foods for occasional, planned moments—without moral language. (The goal is a calm, competent eater, not a perfect one.)
Food + culture.
Honour family dishes. Most cuisines map beautifully onto the five groups—pairing rice, lentils, vegetables, herbs, yoghurt, and spices in balanced, joyful ways.
Persistent struggles with weight gain, severe pickiness that limits growth or social life, suspected allergies/intolerances, or feeding stress that’s wearing everyone down—these are moments for a GP/child health nurse and, ideally, an Accredited Practising Dietitian. (Dietitians Australia maintains a national directory.)
The Get Up & Grow collection is a particularly parent-friendly resource. It offers family books, posters, recipes, and play ideas in plain language, with translations available for culturally diverse families. The collection links nutrition with active play and sleep, recognising that healthy habits work together. For example, it suggests family meals as a social occasion, turning off screens to focus on connection; it gives practical recipes for busy families such as simple soups, stir-fries, and fruit platters; it encourages parents to think about portion sizes that match small stomachs, not adult plates. For communities with unique cultural needs, there are tailored versions, including Aboriginal and Torres Strait Islander adaptations developed with local voices. Parents can print a section that’s relevant, like advice on fussy eating or lunchbox ideas, and share posters with grandparents or babysitters for consistency. Even small reminders, like a poster that says “water is the best drink,” reinforce the message across environments.
Everyday hurdles are real. Time pressure, budget, lunchbox fatigue, and fussy eaters can all make healthy eating feel like a battle. Solutions don’t have to be complicated. Batch-cooking a versatile base like a tomato-vegetable sauce allows you to turn it into pasta, chilli, or shakshuka across the week. Frozen vegetables, tinned beans, and seasonal produce are nutritious and budget-friendly. For lunchboxes, think “three-two-one”: three fruit or veg items, two protein or dairy, one grain. Rotate dips or spreads to keep it interesting. Water should be the default drink, and sweet foods can still have a place but planned and without moral language. The goal is a calm, competent eater, not a perfect one. Cultural traditions are important too. Family dishes are usually rich in vegetables, legumes, and grains, and can be adapted easily to align with dietary guidelines. Passing on these traditions not only nourishes bodies but also strengthens identity and belonging.
Parents sometimes wonder when to seek extra help. It’s time to call in support from a GP or Accredited Practising Dietitian if a child struggles to gain weight, refuses most foods beyond typical picky phases, shows signs of allergies or intolerances, or if feeding becomes a daily stress that disrupts family life. Professional advice can clarify what’s normal and what needs support, and services like Dietitians Australia provide national directories to help families find local practitioners.
Under 12 months: Breastmilk/formula + iron-rich first foods; introduce allergens in year one; water with solids.
12–24 months: Transition to family meals guided by the five food groups; water and milk as main drinks.
Preschoolers: Keep variety + structure; involve kids in cooking; keep snacks simple; protect appetite with spaced eating windows.
Healthy eating in early childhood is a mix of evidence and ritual: the right foods at the right times, offered without pressure, wrapped in family connection. Use NHMRC for the science of infancy, the ADG for the big-kid blueprint, and Get Up & Grow for day-to-day “how-to.” That trio will carry you—from first spoon to lunchbox legend.
Ultimately, the aim is not perfection. It is creating a relaxed, respectful, and nourishing environment where children listen to their bodies, enjoy a range of foods, and grow with confidence. Early nutrition is a journey of small, consistent steps, and those steps add up to habits that last a lifetime.
NHMRC: https://www.nhmrc.gov.au/health-advice/public-health/nutrition/infant-feeding-guidelines
Dieticians Australia: https://dietitiansaustralia.org.au/health-advice/what-are-australian-dietary-guidelines
Get up and Grow: https://www.health.gov.au/resources/collections/get-up-grow-resource-collection