This menu provides general guidelines for feeding a 1 year old. The amount a child eats will vary depending on how hungry he is. The serving sizes below are meant to provide guidelines for the portion size of foods appropriate for a child of this age. When preparing lunch, put a little bit aside as a baby appetizer for dinner. If dinner is running late and he’s hungry, you can stall while he stays content in his high chair. Any easy to prepare healthy finger foods can serve as appetizers. Try chopped olives (rinse to lower salt content), avocado or petite baby peas (frozen). Some other ideas for healthy finger foods include cheerios, low fat string cheese, shredded oats, 1/2 of a hard boiled egg etc.
General guidelines for feeding a 1 year old:
*Speak to your healthcare professional for individualized recommendations.
Breakfast: 1 – 2 tbsp blackberry applesauce; 1/4 cup Cheerios or toasted O’s cereal; 1/2 cup whole milk yogurt
Snack: 1/2 ounce cheddar cheese; 4 wheat crackers (no trans fats); 1/2 cup whole milk or breast milk
Lunch: 1 ounce roasted chicken minced; 1 tbsp of brown rice and 1-2 tbsp of black beans with minced tomatoes and 1/2 tsp olive oil; 1 to 2 tbsp cooked yellow peppers; 1/2 cup whole milk or breast milk; 1/2 banana
Snack: 1/2 slice whole wheat toast with 1 tsp of non-hydrogenated margarine; 4 ounces of frozen mango chunks defrosted; 1/2 cup whole Keifer milk
Dinner: 1 Tbsp serving of olives; rinse well & chop; 1 1/2 ounce chicken thigh minced; 1 to 2 tbsp mashed sweet potato mixed with 1 tbsp of sour cream or whole milk yogurt or mashed avocado; 1 to 2 tbsp of chopped green beans; 1/2 cup whole milk or breast milk
Melissa Halas-Liang, MA, RD, CDE, CNSD is a Registered Dietitian and Certified Diabetes Educator with a Masters in Nutrition Education. She is founder of SuperKids Nutrition Inc. where she is “saving the world, one healthy food at a time.” Read more about her children’s books and visit her blog Melissa’s Healthy Living.
Jigna Merchant, BS, MS is a Nutrition Scientist for Mead Johnson Nutritionals in Evansville, Indiana.