Use this sample day of meals for a 9 month old as a guide to feeding your baby! The table with nutrient needs for this age can also help you plan future meals in the months to come.
Even though your little one has likely started showing teeth and from time to time even tries a bite out of his favorite humans, your baby is still in need of some breast milk or infant formula. In fact, according to WHO about half of the calories should still come from breast milk and/or infant formula.
Introducing Foods to Your Baby
Having said that at the age of 9 months, your baby has likely already taken a bite out of life and has been exploring the food scene for around 3 months. Now they are eager for more complex and adventurous flavors and textures, so don’t be afraid to introduce new foods, spices and feel free to let your child self-feed finger foods and get messy. But before we get to some practical advice on meal plans and ideas let’s talk numbers.
(If you can’t care less about numbers or if you are tired enough and just want to get to the point I got you. Just scroll straight down to see the sample meal plan that is sure to make your days with your little one a tiny bit easier.)
Daily Nutrient Needs for Infants and Toddlers
According to the New Dietary Guidelines 2020-2025, in order to meet requirements of iron, zinc, potassium and choline within the energy intake range of 124 kcal/day to 484 kcal/day here is the proposed amounts of each food group consumed daily.
|Food Group||Daily Amounts||Notes|
|Fruits||⅛ to ½ cup||Choose High Potassium at least once a day |
Fruits: kiwi, papaya, nectarines / peaches, banana, apricot, melon
|Vegetables||⅛ to ½ cup||Choose High Potassium at least once a day|
Vegetables: beets, cauliflower, eggplant, carrots, broccoli, asparagus, mushrooms
|Grains||½ to 1 oz||½ fortified infant cereal and at least ¼ whole grains|
|Protein foods (meats, poultry, seafood, eggs, nuts, and seeds)||2 to 3 oz||Majority from meats rather than poultry|
|Dairy||½ cup||Pasteurized, cheese or yogurt|
|Added oils and fats||0 to 7 ¾ g||Plant oils: extra virgin olive oil, avocado oil (best for cooking)|
|Vitamin D||400 IU||Recommended for Breastfed babies|
I can already see you scratching your forehead and wondering, “Do I really need another computational task in my life right now?”. To make it easy for you, for your family and for anyone who is taking care of your little one here is a Sample Meal Plan that matches the above guidelines.
Sample Meals for a 9 Month Old
|Morning||Breast Milk + Vitamin D 400 IU OR Infant Formula|
|Snack||4 Tbsp fortified infant cereal with 2 Tbsp mashed ripe banana and a pinch of cinnamon|
|Breakfast||Omelet: 1 oz whole egg with 1 sautéed sliced mushroom and 1 Tbsp sautéed finely diced broccoli|
|Midmorning||Breast Milk OR Infant Formula|
|Lunch||1 oz roasted beef with 2 Tbsp steamed sweet potato and cauliflower mash with a dash of garlic powder|
|Snack||¼ cup full fat Greek yogurt with 5 mashed raspberries and 1 Tbsp mashed avocado Breast Milk OR Infant Formula|
|Dinner||½ oz homemade hummus (chickpeas + tahini + cumin + lemon juice + garlic) with ½ oz roasted chicken thigh small pieces|
|Before bed||Breast Milk OR Infant Formula|
Give sips of water from an open cup throughout the day and after meals. Pumped breast milk or formula can also be served in a sippy cup if your child has mastered not spilling or drinking.
Worried Baby Isn’t Eating Enough?
Your baby is pushing the spoon away after just a few bites? Or perhaps, after a full serving of hummus, they are still begging for more? Do not fret! Babies are Intuitive Eaters which means that at this age they still know exactly how much food they need even better than adults do. Let them explore their hunger and fullness cues and follow their lead with these helpful tips. You will be impressed by your little bundle of joy.
Introducing Foods to Your Baby
Introduce new baby foods one by one. If there are more than one food items in this list that your baby hasn’t tried yet, omit them from the recipe and include them one by one to monitor allergic reactions. If there is only one ingredient in this meal plan that your little one hasn’t tried yet and your baby is not considered high risk for severe food allergies by your pediatrician, then you can go ahead and try this meal plan.
Meal Plans for Babies, Toddlers, Kids, and Teens
Do you have other kids that are older than 9 months? Check out some of our other popular meal plans!
- Food and Meals for a One Year Old Baby & Toddler
- Sample Daily Menu For Your 1 Year Old Child
- Sample Menu for a 2-Year-Old Child
- Sample Day of Meals for a 2-Year-Old Child
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- Healthy Meal Plan for Kids – 7 to 8 Years Old
- Healthy Meal Plan #2 for a 7-8-Year-Old
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