Food Groups, Portions & Drinks by Age

Dairy — 2 to 2½ cups — Milk, yogurt, cheese. Whole milk recommended until 24 months; after 24 months, lower-fat options can be considered — follow the family’s plan.

Grains — 2 to 3 servings — About half whole grains. A serving is approximately a slice of bread, half a cup of cooked rice or pasta, or a half-cup of cereal.

Fruits — 1 cup — Fresh, frozen, or canned in 100% juice (drained). Whole fruit preferred over juice.

Vegetables — 1 cup — A variety of colors and types across the week. Cooked is fine; raw is appropriate for some vegetables only after texture and chewing develop further.

Protein — 1½ to 2 ounces — Meat, poultry, fish, eggs, beans, lentils, tofu, nut butters (thinly spread).

Fats and oils — About 3 teaspoons — Olive oil, avocado, butter in moderation, natural fats in protein sources.

0–6 months — Breast milk and/or iron-fortified infant formula only. No water, no juice, no other drinks.

6–12 months — Breast milk and/or formula remains primary. Small amounts of water (4–8 oz/day) introduced with meals once solids start. No juice recommended; if any, no more than 4 oz of 100% fruit juice per day. No cow’s milk as a primary drink.

12–24 months — Whole milk and water as primary drinks. Up to 4 oz of 100% fruit juice per day, if any — juice is not needed at this age, and the AAP caps ages 1–3 at 4 oz/day. No plant-based alternatives unless prescribed or by family preference; if used, must be fortified to match the nutritional profile.

2–5 years — Skim or low-fat milk and water as primary drinks. Up to 4–6 oz of 100% fruit juice per day if any. No sugary drinks, no flavored milks, no caffeinated drinks, no plant-based alternatives unless fortified.

Full tables: Volume 1, Unit 4, Lesson 4.3 (USDA DGA 2025–2030; AAP beverage guidance).