How Many Meals Should My Baby Have? A Nutritional Guide by Age

Introducing solids is an exciting but sometimes overwhelming milestone. How much should babies eat? What nutrients are most important? This guide simplifies meal recommendations based on expert advice from the National Health and Medical Research Council (NHMRC) and Clinical Paediatric Dietetics.

At first, starting solids is about exploring flavours and textures rather than replacing milk feeds. Babies should begin with just a few teaspoons of food and gradually increase to 1/2 cup per meal by 9–12 months.

6–12 Months – A Gradual Shift from breastmilk and formula to Solids

Milk—whether breast milk or formula—remains a baby’s primary source of nutrition until around 12 months. However, the number of milk feeds will gradually decrease as solid food intake increases.

Feeding Frequency by Age

Note: This table may reflect the feeding patterns of bottle-fed babies.

Feeding patterns may differ depending on your baby's needs, including whether they are breastfed, formula-fed, or a combination. The number and timing of feeds should be adjusted based on your baby's growth, hunger cues, and daily routine.

Progression of solids

6 to 9 Months – Learning to Eat

At this stage, food is about exploration. Babies start with small tastes (1–2 teaspoons) and gradually increase to ¼ –½ cup per meal as they get comfortable with different textures.

What to Feed?

• Iron-Rich Foods (to prevent deficiency): Pureed meats, mashed lentils, tofu, iron-fortified cereals
• Soft Vegetables & Fruits: Mashed pumpkin, sweet potato, banana, cooked apple
• Grains & Dairy: Soft-cooked rice, porridge, plain full-fat yogurt (no added sugar)
• Healthy Fats: Nut butters (thinly spread), avocado

TIP: Start with smooth purées and progress to mashed and soft finger foods by 7–9 months.

9 to 12 Months – Eating More Independently

By this stage, babies eat more solids and drink less milk, getting closer to a toddler’s diet.

What to Feed?

• Chopped or shredded meats (chicken, beef, fish)
• Whole grains (brown rice, quinoa, oats, whole wheat pasta)
• Dairy (cheese, yogurt, full-fat milk in foods but not as a drink)
• Soft-cooked legumes, eggs, nut pastes
• Chopped or grated fruits & vegetables

TIP: Encourage babies to use a spoon and drink from a cup from 6 months to practice their skills. By 12 months, their skills will have further developed and they should be eating mostly family meals with slight modifications (e.g., no added salt/sugar, softer textures).

12+ Months – Transitioning to a Toddler Diet

By one year, food should be the main source of nutrition. If breastfeeding, continue as desired. If using formula, you may choose to transition to full-fat cow’s milk in a cup.

What to Feed?

• 3 meals + 2 snacks per day
• Balanced diet including all five food groups
• More independence with feeding (finger foods and utensils)

NHMRC Sample Daily Food Patterns for Infants (7–12 Months)

The National Health and Medical Research Council provides these recommendations:

Note: Babies can have unsaturated spreads, oils, or nut paste (½ serve per day), but whole nuts and seeds should be avoided until 5 years of age due to choking risks.

Nutritional Recommendations for Infants by Age Group

Should you supplement Vitamin D?

• Breast milk contains low levels of Vitamin D, and infants who are not exposed to direct sunlight may not produce enough. Formula-fed babies may get enough from fortified formula, but breastfed infants should receive supplementation to prevent Vitamin D deficiency.
• Recommendation: The NHMRC and health authorities recommend that breastfed infants receive a daily Vitamin D supplement of 400 IU (10 mcg), especially if they have limited sun exposure.

What you now know:

• Start with a few teaspoons and increase to ½ cup per meal by 9–12 months.
• Iron is the most critical nutrient at 6 months but offering variety means your babies diet will be nutrient dense.
• Texture progression is key—start with purees, then mashed foods, then finger foods.
• Milk is still important, but by 12 months, food should be the primary source of nutrition.
• Encouraging self-feeding helps to develop independent feeding skills.

By following these evidence-based recommendations, you can confidently support your baby’s nutritional needs and development at every stage. Happy feeding!

References:

1. Shaw V, editor. Clinical Paediatric Dietetics. 5th ed. Chichester (UK): Wiley Blackwell; 2020. Chapter 2.
2. National Health and Medical Research Council. Infant feeding guidelines [Internet]. Canberra (AU): National Health and Medical Research Council; [cited 2025 Feb 22]. p. 86-88. Available from: https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n56_infant_feeding_guidelines.pdf

This blog post is general in nature and for informational purposes only. It is not intended as a comprehensive and exhaustive set of guidelines. This blog post has been prepared in consultation with a qualified paediatric dietician. However, it is not tailored to individual circumstances and no material found in this post is intended to be a substitute for professional medical or health advice. If you require immediate medical attention, please contact emergency services immediately or seek alternative and appropriate medical services.