Food and Your Life Stages in Grand Rapids, Michigan

Eating well looks different at every age. In Grand Rapids, MI—where we experience cold, snowy winters, warm summers, and an active, family-centered community—your nutrition needs change as you move from infancy through older adulthood.

Local healthcare systems like Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, and Mercy Health regularly see how good nutrition supports healthy growth, disease prevention, and recovery. The Kent County Health Department and Grand Rapids Public Health also provide community nutrition resources and programs.

Below is a life-stage guide to nutrition, adapted for families living in and around Grand Rapids.

General Nutrition Basics for All Life Stages

Across all ages, a healthy eating pattern in Grand Rapids should include:

  • A wide variety of nutritious foods every day
  • Enough energy (calories) from mostly carbohydrates such as wholegrains, fruits, and vegetables
  • Essential fatty acids from foods like oily fish (salmon, trout), nuts, seeds, and avocado
  • Adequate protein for cell maintenance and repair (lean meats, poultry, fish, eggs, tofu, beans, lentils, dairy)
  • Vitamins and minerals, especially iron, calcium, vitamin D, iodine, and zinc
  • Plant-based phytochemicals from fruits, vegetables, wholegrains, nuts, and legumes, which may help protect against heart disease, diabetes, some cancers, arthritis, and osteoporosis

In West Michigan, where winters are long and sunlight is limited, vitamin D is especially important. Many residents may need vitamin D–rich foods (fatty fish, fortified milk) and sometimes supplements—ask your Grand Rapids healthcare provider.

Babies: Birth to 6 Months

Breastfeeding and Infant Formula

Babies usually double their length and triple their weight between birth and one year of age. This rapid growth requires nutrient-dense feeding:

  • Breastmilk is recommended as the exclusive source of nutrition for about the first 6 months of life.
  • When breastfeeding is not possible, a commercially prepared infant formula is the recommended alternative.

Breastmilk or properly prepared infant formula usually provides enough fluids, even in summer or during indoor heating in winter.

Fluids and Juice

  • No fruit juice is recommended for babies under 6 months.
  • Additional water is usually not needed for healthy, breastfed or formula-fed infants unless advised by a doctor.

If you have concerns about feeding, lactation consultants are available through Corewell Health, Trinity Health Grand Rapids, and local WIC clinics in Kent County.

Babies: 6 to 12 Months

Around 6 months of age, babies need more nutrients than breastmilk or formula alone can provide.

Introducing Solid Foods

  • Start solids around 6 months, while continuing to breastfeed or offer formula.
  • Continue breastfeeding to 12 months and beyond, or as long as parent and child desire.
  • Use culturally appropriate foods and preparation methods common in Grand Rapids’ diverse communities, as long as they are nutritionally adequate and safely prepared.

Iron- and Zinc-Rich First Foods

As babies are weaned, iron stores may drop. To maintain healthy iron and zinc levels, offer:

  • Iron-fortified infant cereals (often rice or oat-based)
  • Pureed meats and poultry
  • Cooked plain tofu
  • Legumes (pureed beans, lentils, soybeans)

Foods can be introduced in any order, as long as the texture is right for the baby’s stage (smooth purees at first, then thicker textures and soft lumps).

Safe and Unsafe Foods

  • Avoid cow���s milk as a drink before 12 months (small amounts can be mixed into cereal or custards).
  • All dairy used should be pasteurized and full-fat for this age group.
  • Do not add salt or sugar to baby foods.
  • Do not give honey before 12 months (risk of botulism).
  • Avoid whole nuts, seeds, popcorn, and other hard foods to reduce choking risk.
  • Whole fruit is better than fruit juice; avoid juice and sugar-sweetened drinks.

Introducing New Foods and Allergy Awareness

  • Introduce one new food every 3–4 days to watch for allergic reactions.
  • Common allergenic foods include peanuts, tree nuts, eggs, cow’s milk, shellfish, and soy.
  • Early introduction of peanut and egg (in appropriate texture) is often recommended—talk with your pediatrician at Helen DeVos Children’s Hospital or another Grand Rapids pediatric clinic, especially if there is a family history of allergies.

If you are worried about your baby’s growth, feeding, or possible allergies, see your Grand Rapids pediatrician or a registered dietitian.

Food for Young Children (1–5 Years)

Once children are eating a variety of solids, focus on:

  • Offering a wide range of foods: fruits, vegetables, wholegrains, dairy, lean meats, fish, eggs, beans, and lentils
  • Encouraging regular meals and snacks rather than grazing on snack foods
  • Limiting sugary foods and drinks, especially sticky or acidic ones (gummies, candy, soda, sports drinks)

Picky Eating

Picky eating is common in toddlers and preschoolers:

  • A child may need to see or try a new food 8–15 times before accepting it.
  • Offer small portions of new foods alongside familiar favorites.
  • Avoid battles over food; calmly offer and re-offer.

Dental Health

To help prevent tooth decay:

  • Brush teeth twice daily with fluoride toothpaste (age-appropriate amounts).
  • Avoid putting a child to bed with a bottle.
  • Limit fruit juice; water and milk are the best drinks.
  • Schedule regular dental checkups with a Grand Rapids pediatric dentist.

Weight and Activity

In Kent County, as in the rest of Michigan, childhood obesity is a concern. To support healthy growth:

  • If a child is gaining too much weight for their growth pattern:
    • Limit energy-dense, nutrient-poor snacks (chips, sweets, fast food).
    • Increase physical activity—indoor play in winter (YMCA, community centers) and outdoor play in parks and trails when weather allows.
    • Limit screen time, including TV, tablets, and phones.

Reduced-fat milk is not recommended under age 2, due to high energy needs and rapid growth.

Food for Children Entering Their Teenage Years (9–13 Years)

As children in Grand Rapids enter late elementary and middle school, they often become more active and independent:

  • Growth spurts require extra calories and nutrients.
  • For girls, the growth spurt often begins around 10–11 years; for boys, around 12–13 years.

Encourage:

  • Nutrient-dense foods instead of “empty calories”:
    • Wholegrain breads and cereals
    • Fruits and vegetables
    • Beans and lentils
    • Nuts and seeds (if no allergies and safe from choking risk)
    • Fish and lean meats
  • Water as the main drink; limit soda, energy drinks, and sweetened beverages.

Food for Older Teenagers and Young Adults

Moving into high school, college (e.g., Grand Valley State University, Calvin University, Aquinas College), or the workforce often changes eating patterns:

  • More fast food and takeout
  • Irregular meals
  • Higher alcohol exposure in late teens and early 20s

Recommendations:

  • Limit alcohol intake; for those under 21, alcohol is illegal and unsafe.
  • Reduce saturated and trans fats (fried foods, some fast foods, baked goods).
  • Stay physically active—use local gyms, trails, and parks year-round.
  • Focus on foods rich in:
    • Iron (lean red meat, beans, fortified cereals)
    • Calcium (milk, yogurt, cheese, fortified plant milks)
    • Vitamin D (fortified foods, fatty fish, supplements if needed in winter)

Establishing healthy habits now can help prevent obesity, heart disease, and diabetes later in life—conditions that are common in Michigan.

Food for Pregnancy

Local OB/GYN practices and hospitals in Grand Rapids (Corewell Health, Trinity Health Grand Rapids, Metro Health) emphasize that pregnant people should focus on nutrient quality, not “eating for two.”

Weight Gain and Energy Needs

In the United States, typical recommended weight gain in pregnancy is about 10–13 kg (22–28 lb) for someone with a healthy pre-pregnancy weight, but this varies by BMI. Talk to your prenatal care provider for a personalized target.

Guidelines:

  • No crash dieting—this can harm both you and your baby.
  • Avoid “eating for two”; you only need about an extra 300–450 calories per day in the second and third trimesters (roughly a glass of milk and a sandwich, or a yogurt plus a handful of nuts).
  • Focus on diet quality: wholegrains, lean proteins, fruits, vegetables, dairy, and healthy fats.

Key Nutrients in Pregnancy

  • Folate (Folic Acid)

    • Important 3 months before conception and in the first trimester to reduce the risk of neural tube defects such as spina bifida.
    • All women of childbearing age should eat high-folate foods: green leafy vegetables, citrus fruits, beans, lentils.
    • If planning pregnancy, aim for 400 micrograms (µg) of folic acid per day, and 600 µg/day during pregnancy, usually from:
      • A prenatal supplement (discuss with your doctor)
      • A diet rich in folate
    • In the U.S., most bread-making flour is fortified with folic acid to help women reach recommended intakes.

  • Iron

    • Needed for oxygen transport and to support increased blood volume.
    • Sources: lean red meat, poultry, fish, beans, lentils, fortified cereals.
    • Vitamin C (from oranges, berries, peppers) helps increase iron absorption.
    • Iron supplements may be recommended by your doctor—do not start them without medical advice.

  • Vitamin B12

    • Especially important for those who are vegan or vegetarian.
    • Sources: animal products and fortified plant milks or cereals.
    • Vegans usually need a B12 supplement in pregnancy.

  • Iodine

    • Important for thyroid function and baby’s brain development.
    • Food sources: seafood, iodized salt, some breads.
    • Many pregnant people need an iodine supplement—talk with your OB or midwife.

  • Calcium and Vitamin D

    • Essential for baby’s bone development and protecting maternal bone health.
    • Sources: milk, yogurt, cheese, fortified plant milks, leafy greens, canned fish with bones.
    • Vitamin D is especially important in Michigan due to limited winter sun; supplements are often recommended.

Foods and Substances to Avoid in Pregnancy

  • Alcohol – no safe amount is known; do not drink at all during pregnancy.
  • Listeria-risk foods, which can cause serious infection:
    • Soft cheeses made from unpasteurized milk
    • Unheated deli meats
    • Cold smoked seafood
    • Unpasteurized juices or milk
  • High-mercury fish (such as shark, swordfish, king mackerel); choose low-mercury options like salmon, trout, and light canned tuna.
  • Smoking and vaping – avoid completely.

Staying physically active (walking, prenatal yoga, swimming) is beneficial if your pregnancy is uncomplicated. Always discuss activity levels with your Grand Rapids prenatal care provider.

Food for Breastfeeding

Breastfeeding increases your body’s energy and nutrient needs. In West Michigan, lactation support is available through local hospitals, WIC, and community health centers.

Energy and Nutrient Needs

  • Breastfeeding burns extra calories—eat enough food to maintain energy and milk supply.
  • Choose nutrient-dense foods rich in:
    • Folate
    • Iodine
    • Zinc
    • Calcium
    • Vitamin B12 (especially if vegan or vegetarian)

If you are vegan and breastfeeding, you should take a vitamin B12 supplement and often iodine and vitamin D, as advised by your doctor or dietitian.

Fluids and Alcohol

  • You typically need 750–1000 ml (about 3–4 cups) of extra fluid per day on top of your usual needs.
  • Drink water regularly; breastfeeding can increase the risk of dehydration and constipation.
  • Continue to avoid alcohol while breastfeeding, or discuss safe timing and amounts with your healthcare provider.

Food for Menopause and Midlife

After menopause, thinning of the bones (osteoporosis) is common, especially in northern climates like Michigan where vitamin D is often low. Nutrition and exercise play a major role.

Bone Health

  • Eat foods rich in calcium, such as:
    • Milk, yogurt, cheese
    • Fortified plant milks
    • Leafy green vegetables
    • Canned fish with bones
  • If needed, take calcium and vitamin D supplements as prescribed by your doctor.
  • Do weight-bearing exercises (walking, light jogging, strength training) to strengthen bones and maintain a healthy weight.

Managing Menopause Symptoms

A high-fibre, low-fat, low-salt diet may support overall health. Some women find relief from hot flushes and other symptoms with phytoestrogen-rich foods, including:

  • Soy products (tofu, tempeh, soymilk)
  • Chickpeas
  • Lentils
  • Flax seeds
  • Wholegrains (cracked wheat, barley)

Include plenty of wholegrains, legumes, fruits, vegetables, and low-fat dairy as part of a balanced diet.

Food for Older Adults

Many older adults in Grand Rapids find their appetite decreases with age, making it harder to get enough nutrients.

Nutrient-Dense Choices

Focus on foods that provide a lot of nutrients in a small volume:

  • Eggs
  • Lean meats, poultry, fish
  • Liver (occasionally)
  • Low-fat dairy foods
  • Nuts and seeds (if tolerated and safe)
  • Beans and lentils
  • Fruits and vegetables
  • Wholegrain breads and cereals

Staying Active and Hydrated

  • Be as physically active as possible to maintain muscle mass and appetite—indoor walking at malls or community centers can help during icy winters.
  • Drink adequate fluids, mostly water; older adults may not feel thirsty even when they need fluids.

Bowel Health and Salt

  • Choose foods naturally high in fibre (wholegrains, fruits, vegetables, legumes) to support bowel health.
  • Limit table salt, especially during cooking, to help manage blood pressure—a common issue in Michigan’s aging population.
  • Limit energy-dense, nutrient-poor foods such as cakes, sweet biscuits, and soft drinks.

Social Eating

  • Share mealtimes with family and friends when possible—this can improve appetite, mood, and overall quality of life. Grand Rapids senior centers, churches, and community groups often host shared meals and nutrition programs.

Local Resources in Grand Rapids, MI

If you need help with nutrition at any life stage, consider:

  • Your GP / primary care doctor (Corewell Health, Trinity Health Grand Rapids, Metro Health, Mercy Health)
  • Registered dietitians in Grand Rapids hospitals and private practices
  • Kent County Health Department and Grand Rapids Public Health nutrition and WIC programs
  • Community health centers and senior centers offering nutrition classes and support

Key Points

  • Nutrition needs change throughout life—from infancy to older age—and should be adjusted for each life stage.
  • For babies: avoid whole nuts, seeds, and hard foods to reduce choking; introduce solids around 6 months and focus on iron-rich foods.
  • If planning pregnancy, aim for 400 µg/day of folic acid, increasing to 600 µg/day when pregnant, to support normal growth and development of the baby.
  • Pregnant people must meet calcium and vitamin D requirements to protect their own bones and support the baby’s development.
  • In Grand Rapids, seasonal changes, limited winter sunlight, and local health trends make vitamin D, physical activity, and balanced, nutrient-dense eating especially important at every life stage.