From pregnancy through a child’s second birthday, experts say the first 1,000 days of life are among the most important for growth, brain development and long term health.
That critical window actually begins before pregnancy, according to Judy Simon, a clinic dietitian with UW Medical Center, who says nutrition plays a major role in laying the foundation for a child’s development.
“These first thousand days are very critical in the health of a child because their healthy neurodevelopment is dependent on it, on the nutrition sources that they receive,” Simon said.
Simon said several nutrients are especially important during pregnancy, including folate, also known as vitamin B9, along with iron and zinc. She also highlighted choline, iodine and omega-3 fatty acids, which help support early brain development.
“We get folate from things like green leafy vegetables, lentils and beans, and even some fruit,” Simon said. “But it’s recommended that all women of childbearing age who could potentially be pregnant actually even have a supplement that does have some folic acid.”
Nutrition remains important after birth. Simon recommends breast milk or a high quality infant formula during the first months of life, with solid foods introduced around six months of age.
As children begin eating more foods, variety matters, even for picky eaters.
“We have some data that there’s a lot of kids the first year of life maybe they’re eating less than one vegetable a day and they’re consuming high sugary drinks,” Simon said.
The American Academy of Pediatrics has identified 14 nutrients that support early brain development. Dairy foods provide seven of those nutrients, including protein, zinc, selenium, iodine, choline, vitamin B12 and vitamin A.
In addition to supporting brain development, dairy products provide nutrients that contribute to bone health, muscle growth, immune function and healthy development throughout infancy and early childhood.
Key nutrients commonly found in dairy foods include:
- Calcium
- Vitamin D
- Protein
- Phosphorus
- Zinc
- Selenium
- Vitamins A and B12
With the new school year approaching, Simon encourages parents to plan ahead and model healthy eating habits for their children.
“Kids might feel more comfortable with the foods they know, but I think for families to keep reintroducing, trying new foods and parents need to be the role models,” she said.
Simon acknowledges that feeding children isn’t always easy and says parents shouldn’t strive for perfection. Instead, she says the focus should be on consistently offering nutritious foods during a critical period of growth.
“We have this amazing window in a child’s life from preconception to those first two years where their brains are increasing so rapidly that what we feed them can really have a positive impact on their health,” Simon said.
Experts say the choices families make during those first 1,000 days can influence not only a child’s physical growth, but also cognitive development.
By focusing on nutrient-rich foods and establishing healthy eating habits early, parents can help set the stage for a healthier future.
©2026 Cox Media Group
