Many parents worry about harmful substances in food. Children can be more sensitive than adults, but in the U.S., food safety standards help limit pesticide residues and regulate food additives—so most everyday foods are safe.
Some substances can also end up in food unintentionally, such as environmental contaminants. A practical way to reduce risk is to offer a varied diet, which helps avoid getting too much of any one contaminant over time.
Most foods are fine for children, but there are a few important things young children should avoid or limit:
Fish that may contain higher levels of contaminants
Fish is a healthy food for children, but some fish contain higher levels of mercury, which can affect the developing nervous system. U.S. guidance recommends choosing fish that are lower in mercury and avoiding high-mercury fish for young children.
Fish to avoid for children include:
- shark
- swordfish
- king mackerel
- tilefish (from the Gulf of Mexico)
For locally caught fish (from lakes, rivers, and coastal waters), always check local fish advisories, since contaminant levels can vary by location.
Children who eat a lot of locally caught fish
Mercury exposure is most likely to become a concern when children eat certain predator fish frequently—especially fish caught locally where advisories apply. If your family eats locally caught fish often, vary with store-bought lower-mercury options and follow local guidance.
“Herbal” or “health” products
Herbal products and “natural” supplements are not evaluated the same way as medicines, and many have not been tested for safety in children. Because children are still growing and developing, it’s best not to give children supplements, herbal remedies, or plant extracts unless a healthcare professional recommends them.
Coffee, black tea, cola, and energy drinks
Young children should avoid caffeinated drinks like coffee and large amounts of tea or cola. U.S. dietary guidance advises avoiding caffeinated beverages for children under age 2, and the American Academy of Pediatrics states that energy drinks have no place in children’s and teens’ diets.
Unpasteurized (raw) milk
Raw milk and products made from raw milk can contain dangerous germs such as E. coli, Campylobacter, and Salmonella. Children under 5 are at higher risk of serious illness, so raw milk should be avoided.
Rice cakes and rice drinks
Rice-based products can contain inorganic arsenic. Because infants and young children are more sensitive, U.S. guidance recommends limiting exposure by varying grains and not relying heavily on rice-based products (including rice cereals and snacks).
Salt
It’s still a good idea to limit added salt for young children. Too much sodium can contribute to unhealthy blood pressure patterns over time, and many processed foods are already high in sodium. Choose lower-sodium options when possible.
Added sugar (candy, sweet drinks, soda)
Try to avoid sugary drinks and sweets as long as possible. Added sugars provide calories without key nutrients and can affect dental health and appetite. Water is the best drink for thirst.
Green or damaged potatoes
Green or damaged potatoes can contain higher levels of solanine, which can cause stomach upset. Avoid using green potatoes and cut away damaged or green parts before cooking.
Water from a private well
If your home uses water from a private well, the water should be tested regularly. Contaminants like bacteria and nitrates can be especially risky for infants and young children. Follow local or state guidance on testing and treatment.
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