New parents often have a lot to think about, including offering the best foods for their babies. The good news is that once you understand the essential nutrients, it becomes much easier to meet their needs.

For their first six months or so, babies get all the nutrients they need to thrive from breast milk and/or formula. During those first few months, everything can feel like a whirlwind, and it’s comforting to know that when it comes to feeding your baby, you’re mostly set.

But once you begin the transition to solids, things can feel a bit more complicated. While breast milk and/or formula will remain the primary source of your baby’s nutrition for the first 12 months, you’ll gradually introduce more solid foods to help meet their growing nutritional needs.

This shift can feel overwhelming, as you may find yourself trying to figure out which foods to introduce and how to ensure your baby is eating enough — especially if they have a less-than-enthusiastic appetite.

How Much Should Babies Eat?

When it comes to solid foods, every baby is different. Some little ones may be eating all the time, others might eat very little most of the time, and some could eat like a mouse one day and a horse the next. Some babies are adventurous eaters, loving everything from meats to vegetables, while others are much more selective.

The most important thing to remember is that as long as you offer a variety of wholesome foods and allow your baby to eat according to their appetite, almost all healthy babies will eat what they need to grow and thrive. As long as your child is growing at a healthy rate — following their own growth curve (your pediatrician can help monitor this) — they are likely getting the nutrition they need.

Don’t worry about meticulously tracking every meal or obsessing over how many servings of each food group your baby consumes each day. Instead, take a broader approach and look at their intake over a few days, rather than obsessing over every single meal. Focus on providing a good mix of baby-friendly foods, and resist the urge to push, measure, or count servings.

How Much Should a 0- to 6-Month-Old Baby Eat?

For the first six months, breast milk and/or formula will provide all the nutrients your baby needs. Some babies will eat more than others, while some may prefer to graze — eating smaller amounts more frequently.

In general, babies will drink more as they grow older and can go longer between feedings. Their milk intake typically increases by about 1 ounce each month until they reach 7 to 8 ounces per feeding.

Don’t get stressed about specific numbers, though. A baby growing at a healthy rate is likely getting enough to eat.

Here’s a general idea of how much your baby may consume from newborn to 6 months:

• Newborns: Eat 2 to 3 ounces every 2 to 3 hours.
• 1-Month-Olds: May eat 3 to 4 ounces every 2 to 4 hours.
• 2-Month-Olds: Typically consume 4 to 5 ounces every 3 to 4 hours.
• 3-Month-Olds: May drink about 4 to 5 ounces every 3 to 4 hours.
• 4-Month-Olds: Generally eat 4 to 6 ounces every 4 to 5 hours. (While many experts recommend waiting until 6 months to introduce solids, you can begin solids earlier if your pediatrician approves. Start with just 1 tablespoon, no more than twice a day.)
• 5-Month-Olds: Will likely consume 6 to 7 ounces every 4 to 5 hours.
• 6-Month-Olds: Can drink 7 to 8 ounces every 4 to 5 hours, plus begin solids with 1 to 9 tablespoons of cereals, fruits, and vegetables.

If you’re opting for baby-led weaning, you’ll introduce soft, gummable finger foods after 6 months, instead of purées.

How Much Should a 7- to 12-Month-Old Baby Eat?

By 7 months, many babies are developmentally ready to sleep through the night without needing a nighttime feeding (but always check with your pediatrician before dropping night feedings).

Between 7 and 12 months, babies will still rely mostly on breast milk and/or formula for their nutrition, but they’ll also be experimenting with solids, using both hands and later their pincer grasp to feed themselves.

Here’s a breakdown of what your baby might eat between 7 and 12 months:

• 7-8 Months: Typically drink about 24 to 36 ounces of breast milk or formula per day (around 4-6 nursing sessions if breastfeeding), plus 4 to 9 tablespoons of cereals, fruits, and vegetables, and 1 to 6 tablespoons of meat/proteins.
• 9-10 Months: Likely consume 24 to 30 ounces of breast milk/formula per day (3-5 nursing sessions if breastfeeding), along with 1/4 to 1/2 cup of grains, fruit, vegetables, dairy, and proteins.
• 11 Months: Usually drink 16 to 24 ounces of breast milk/formula per day (3-5 nursing sessions if breastfeeding), plus more solids (about 1/4 to 1/2 cup each of grains, fruits, vegetables, dairy, and proteins).
• 12 Months: Can drink up to 24 ounces of breast milk/formula per day (3-5 nursing sessions if breastfeeding), but many babies begin to wean and start drinking cow’s milk. They will also eat 1/4 to 1/2 cup of grains, fruits, vegetables, dairy, and proteins.

What Are the Most Important Nutrients in a Baby’s Diet?

There are no “unimportant” nutrients, but certain nutrients are especially essential for your baby’s growth and development. Here are the key nutrients your baby needs to thrive. When introducing these foods, make sure they are prepared appropriately for your baby’s age, and introduce new foods one at a time while watching for any signs of allergic reactions, particularly with common allergens like nuts, dairy, and wheat.

Protein: Your baby is still getting most of their protein from breast milk and/or formula. However, as your baby approaches their first birthday, now is a good time to introduce other protein-rich foods like eggs, meat, chicken, fish, and tofu. Whole milk cottage cheese and ricotta are also great sources of protein.

Calcium: Breast milk and formula provide sufficient calcium for your baby during the first year. Baby-friendly calcium-rich foods include whole milk cheese (cheddar, muenster, etc.), whole milk yogurt, and cottage cheese.

Whole Grains & Complex Carbohydrates: Whole grains like bread, cereal, pasta, rice, quinoa, lentils, beans, and peas offer essential vitamins and minerals. They are a great source of energy and protein and are essential to a balanced diet.

Vitamins A, B, C, and E: These vitamins help your baby’s development. Vitamin A supports brain and eye health, while B vitamins help with energy. Vitamin C boosts the immune system, and vitamin E protects the skin and supports growth. Feeding your baby a colorful variety of fruits and vegetables is key to ensuring they get all of these vitamins.

High-Fat Foods: Babies get most of the fat and cholesterol they need from breast milk or formula. As they start eating solids, it’s crucial to include fat-rich foods like full-fat dairy (cheese, yogurt) and healthy fats like avocado and oils (canola or olive oil) to support brain development.

Iron: While formula-fed babies receive sufficient iron, breastfed babies may need additional sources. Talk to your pediatrician about whether your baby should take an iron supplement. Once solids are introduced, iron-rich foods like meats, egg yolks, and fortified cereals should be included.

Omega-3 Fatty Acids: Omega-3s, particularly DHA, support brain and eye development. These essential fatty acids are found naturally in breast milk and some formulas but can also be found in foods like fish (salmon), flaxseed, and DHA-enriched foods.

Fluids: For the first six months, breast milk or formula is the sole source of your baby’s hydration. Once your baby starts solids, small amounts of water, as well as juicy fruits and vegetables, can help with hydration. During hot weather, offer extra water to ensure your baby stays hydrated.

What Should You Do If You Think Your Baby’s Not Eating Enough?

If your baby is growing along their own healthy growth curve (which your pediatrician will monitor with a growth chart), they are likely getting enough to eat. However, if you’re concerned that your baby isn’t eating enough, it’s important to talk to your pediatrician. They can help assess your baby’s progress and may refer you to a nutritionist or feeding center for further support.

Trust your instincts, but always seek guidance from professionals when you feel uncertain.