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.
*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 plain yogurt
Snack: 1/2 ounce cheese; 4 100% whole grain wheat crackers (no trans fats); 1/2 cup whole milk, plain whole kefir milk or breast milk
Lunch: 1 ounce roasted chicken minced; 1 tbsp quinoa, buckwheat, or amaranth 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 100% whole wheat toast, sprouted bread with 1 tsp of olive oil (coat on top of bread); 4 ounces of frozen mango chunks defrosted; 1/2 cup whole kefir milk
Dinner: 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 and 1 tbsp of mashed avocado; 1 to 2 tbsp of chopped green beans; 1/2 cup whole milk, whole kefir milk or breast milk
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