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How Much Should an 8-Month-Old Eat: An Essential Guide

Anna Westerhaus

Smiling 8-month-old baby receiving a gentle tummy massage from a parent's hands, highlighting a moment of bonding and comfort.

As your baby hits the 8-month mark, you'll notice exciting developmental leaps—from mastering the art of crawling to expressing joy and curiosity about the world around them. As your Little one transitions from a liquid-based diet to exploring solid foods, their dietary needs begin to evolve.

At this age, your baby is not only learning to chew and swallow different textures but also discovering a delightful array of flavors and sensations. This important stage is the perfect time to introduce a variety of nutrient-rich foods that will support their growth and development.

From soft, mashed fruits and vegetables to finely chopped proteins and whole grains, the options for expanding your baby's palate are endless. Introducing solid foods to your baby can be both exciting and challenging for parents. How much should your 8-month-old be eating, and what are the best foods to offer?

Essential Takeaways:
  • What to Feed Your 8-Month-Old Baby: By 8 months, your baby is ready for more diverse and substantial meals. This age is perfect for introducing a variety of textures and flavors that cater to their developmental needs, such as soft chunks of vegetables and fruits, well-cooked grains, and tender meats.
  • Foster Independence with Reusable Food Pouches: Encourage your baby’s self-feeding skills and independence with our reusable food pouches. These pouches are ideal for on-the-go meals and help your 8-month-old become accustomed to various tastes and textures without the mess.

This comprehensive guide will answer all your questions, providing expert insights on portion sizes, meal planning, and feeding strategies to ensure your Little one receives a balanced and nutritious diet during this important phase.

Understanding an 8-Month-Old’s Nutritional Needs

At 8 months old, your baby's nutritional needs are rapidly evolving as they transition from a primarily milk-based diet to incorporating more solid foods. During this important stage of growth and development, it's essential to ensure that your Little one receives a well-balanced diet rich in key nutrients.

Here's a breakdown of the key nutrients important for 8-month-olds:

  • Iron: Iron is essential for your baby's cognitive development, immune function, and overall growth. Your baby's iron stores from birth begin to deplete around 6 months, so you’ll want to start introducing iron-rich foods, such as fortified cereals, lean meats, beans, and leafy greens.
  • Protein: Your baby also needs protein for building and repairing tissues, supporting muscle growth, and ensuring proper brain development. Offer your Little one a variety of protein sources, including finely chopped or shredded cooked meats, poultry, fish, eggs, dairy products, and plant-based alternatives like beans and tofu.
  • Vitamins and Minerals: Vitamins and minerals play vital roles in various bodily functions, including immune system support, eye health, digestion, bone development, and overall growth. Ensure your baby receives an adequate intake of vitamins A, C, D, and B vitamins, as well as minerals like zinc and calcium, through a varied diet rich in fruits, vegetables, and whole grains.

While introducing solid foods, breast milk or formula remains an essential part of your baby's diet, providing essential nutrients and hydration. As your baby's solid food intake increases, the amount of breast milk or formula they consume may gradually decrease.¹

Learn More: Read Our Infant Feeding Guides

Is your baby younger than 8 months old? Check out our other comprehensive guides on feeding younger infants:

How Much Should a 4-Month-Old Eat: Essential Guide

The Ultimate Guide: Feeding Your 6-Month-Old Baby

Recommended Daily Food Intake for 8-Month-Olds

At 8 months old, your baby's appetite and dietary needs will vary based on individual growth rates and development. Here are some general guidelines for daily food intake:

  • Breast Milk or Formula: Continue offering breast milk or formula as the primary source of nutrition, aiming for 24-32 ounces (710-946 ml) per day in addition to solid foods.
  • Fruits and Vegetables: Offer 4-8 tablespoons (60-120 ml) per day of mashed or finely chopped fruits and vegetables. Introduce a variety of colorful options to provide essential vitamins and minerals.
  • Grains: Provide 4-8 tablespoons (60-120 ml) per day of iron-fortified infant cereals or soft, cooked grains like rice, pasta, or bread. These grains offer energy and essential nutrients like iron and B vitamins.
  • Proteins: Offer 2-4 tablespoons (30-60 ml) per day of cooked, finely chopped or mashed meats, eggs, or plant-based protein sources. Protein is crucial for muscle growth and overall development.
  • Dairy: Include 4-6 ounces (118-177 ml) per day of yogurt, cheese, or pasteurized whole milk (if not breastfeeding). Dairy products provide calcium and vitamin D for strong bones and teeth.

It's essential to remember that these are general guidelines, and your baby's appetite and intake may vary from day to day. Always pay attention to your baby's hunger and fullness cues and adjust portion sizes accordingly.² ³

By providing a balanced and nutrient-rich diet, you'll be setting the foundation for your baby's healthy growth and development during this exciting stage of life.

Sample Meal Plans and Ideas for 8-Month-Olds

Introducing a variety of flavors and textures is an exciting journey for both you and your Little one. Here are some delicious and nutritious meal ideas to help you plan a balanced diet for your 8-month-old:


  • Mashed banana mixed with iron-fortified infant cereal and a dollop of plain Greek yogurt.
  • Soft-cooked egg yolk with mashed sweet potato and steamed broccoli florets.


  • Pureed lentil soup with soft whole-wheat bread pieces for dipping.
  • Finely chopped chicken breast mixed with mashed avocado and cooked brown rice.


  • Baked cod or salmon flakes mixed with mashed peas and carrots.
  • Shredded turkey breast with mashed butternut squash and soft, cooked quinoa.


  • Unsweetened applesauce with a sprinkle of cinnamon.
  • Soft, ripe mango or melon chunks.
  • Whole milk yogurt mixed with mashed berries.

When introducing new foods, prioritize safety by cutting foods into small, manageable pieces to prevent choking hazards. Always supervise your baby during mealtime and follow proper food handling practices, including washing fruits and vegetables thoroughly and cooking meats and fish until they reach a safe internal temperature. Avoid adding salt, sugar, or honey to your baby's meals.

Why Honey is Off-Limits for Babies Under One-Year-Old

While salt and sugar can affect their developing taste preferences and potentially lead to health issues later on, honey poses a different risk. Honey should be avoided in babies under one-year-old due to the risk of botulism, a rare but serious illness caused by bacteria spores commonly found in honey.

These spores can multiply in a baby's immature digestive system and lead to harmful effects. So, remember to steer clear of honey until your Little one reaches their first birthday.⁵

Introduce Allergenic Foods with Caution

Also, be mindful of potential food allergens and introduce them one at a time, watching closely for any adverse reactions. Common allergenic foods to introduce carefully include peanuts, tree nuts, eggs, dairy, wheat, soy, and fish.⁶

Common Feeding Challenges and Solutions

As exciting as it is to introduce solid foods, mealtime can sometimes pose challenges for both parents and babies. Here are some common feeding hurdles you may encounter and practical tips to help overcome them:

  • Food Refusal: It's normal for babies to be hesitant about new foods. Offer the same food multiple times, as it may take several exposures before they develop a taste for it. Experiment with different textures and flavors, and involve your baby in the food preparation process to pique their interest.⁴
  • Allergies: If you suspect your baby may have a food allergy, consult with your pediatrician. Common signs of an allergic reaction include hives, vomiting, diarrhea, or difficulty breathing. Use a food journal app on your phone to help identify potential triggers, and seek medical attention if severe symptoms occur.⁶
  • Transitioning to Chunkier Textures: Start with soft, mashed foods and gradually increase the texture as your baby becomes more comfortable with chewing and swallowing. Avoid forcing your baby to eat a certain texture if they seem resistant or uncomfortable.²
  • Mealtime Fussiness: Create a calm and distraction-free environment during mealtimes. Offer small portions and let your baby guide the pace. If they seem disinterested or full, don't force them to finish the meal. Even when life’s stresses are weighing on you, try to remain patient and positive. Your baby thrives in a happy environment, and your attitude can help shape their long-term relationship with food.⁴

Remember, every baby develops at their own pace, and it's essential to respect their individual preferences and hunger cues. With patience, consistency, and a positive approach, you can help your Little one develop healthy eating habits that will last a lifetime.

Start Your Baby Off Right with Lowcountry Littles


A baby holding a Palmetto Pouches, eagerly exploring new flavors and textures.


As your baby becomes more familiar with solid foods, fostering independence is key to their development. The Palmetto Pouch is designed to support this developmental stage, offering a mess-free solution for on-the-go meals.

This innovative pouch features a unique spoon-lid combo that allows your Little one to enjoy a variety of purees and smoothies, enhancing their motor skills and self-feeding abilities.

Why Choose The Palmetto Pouch?

At Lowcountry Littles, we understand the joys and challenges that come with feeding your baby. We've created The Palmetto Pouch to make mealtime a pleasure, ensuring it’s as healthy, convenient, and enjoyable as possible.

This tool not only simplifies feeding but also helps establish good eating habits from the start, contributing to your baby's health and development. Here's why The Palmetto Pouch is the ideal choice for your family:

  • Convenience on the Go: The innovative spoon-lid combo makes feeding easy, whether at home or out and about. It's ideal for encouraging self-feeding with less mess and hassle.
  • Safe and Sustainable: Crafted with the highest standards of safety, our food-grade silicone pouch is BPA, PVC, and phthalate-free. It's reusable and environmentally friendly, reducing waste compared to single-use alternatives.
  • Designed for Development: The soft silicone spout and spoon promote oral and motor development, suitable for babies' gums and emerging teeth.
  • Easy to Maintain: Cleaning is a breeze thanks to the seamless one-piece base that prevents food from getting trapped. Dishwasher safe, it supports a hygienic feeding experience every time.

Take the next step in your baby’s dietary journey. Shop The Palmetto Pouch today and make mealtime a delightful experience filled with Lowcountry charm.


  1. Centers for Disease Control and Prevention. (2023). When, What, and How to Introduce Solid Foods. Retrieved from
  2. Mayo Clinic. (2021). Solid Foods: How to Get Your Baby Started. Retrieved from
  3. University of Wisconsin-Madison. (n.d.). Feeding Your Baby From Six to Twelve Months. Retrieved from
  4. Cleveland Clinic. (Updated 9-13-2023). Feeding Your Baby: The First Year. Retrieved from
  5. WebMD. (2023). When Can a Baby Have Honey? Retrieved from
  6. Abrams, E. M., & Becker, A. B. (2015). Food Introduction and Allergy Prevention in Infants. CMAJ : Canadian Medical Association Journal, 187(17), 1297–1301. Retrieved from

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About the Author

Anna Westerhaus

Hi! My name is Anna Westerhaus and I am the Co-Founder of Lowcountry Littles and author of our Blog, the “Palmetto.” I am a stay-at-home Mom that hugs the border of being a Millennial and a Gen Z. Growing up an only child amidst the rising distractions of smart phones, social media, ecommerce, and increasing consumerism, there has been one simple desire I’ve had since being a little girl: to raise a big beautiful family of my own. Now that my mission is underway, my husband, John, and I have set out to remind the world of the goodness of family life through our business, Lowcountry Littles.