What to feed my 1 year old?

What to feed my 1 year old – A Comprehensive Guide

Feeding a one-year-old can be an exciting and challenging experience for new parents. As a parent, it is crucial to ensure that your child eats a nutritious and balanced diet, providing them with all the necessary nutrients for healthy growth and development. In this article, we will discuss the best foods for your one-year-old, how much to feed, and some common food allergies to watch out for.

What should my 1-year-old eat?

The first year of a baby’s life is filled with plenty of transformations and growth. From the moment of birth, your child’s body will undergo significant changes, which will continue until they are a year old. Once your child turns one, their diet can be expanded to include most of the foods that you and your family eat. Below is a list of some nutrients and foods that should be included in your one-year-old’s diet:

  • Protein: Your 1-year-old requires adequate protein for growth and development. Protein sources such as meats, beans, eggs, and fish should be included in their diet.
  • Fruits and vegetables: Fruits and vegetables are essential sources of vitamins, minerals, and fiber for your one-year-old.
  • Grains: Whole-grain foods such as bread, cereal, and pasta can be included in your 1-year-old’s diet to provide them with the energy they need.
  • Dairy products: Dairy products such as cheese, yogurt, and milk are excellent sources of calcium for your one-year-old’s growing bones.

How much should my 1-year-old eat?

How much your one-year-old should eat depends on several factors, including their activity level, weight, and growth rate. However, the recommended daily calorie intake for a one-year-old is approximately 1,000 to 1,400 calories per day.

It is crucial to provide your child with several small meals throughout the day, including snacks in between. Small, frequent feeding helps regulate your child’s blood sugar levels and keeps them energetic throughout the day. Make sure the portion sizes are small and manageable, and don’t force your child to eat more than they want.

Food allergies to be aware of

Food allergies are common among children and can be life-threatening. Below is a list of some common allergens to be aware of:

  • Eggs
  • Milk
  • Shellfish
  • Tree nuts and peanuts
  • Wheat
  • Soy

If you suspect your child has an allergy, consult with a doctor, and seek immediate medical attention if you notice the signs of an allergic reaction. These can include hives, vomiting, diarrhea, difficulty swallowing, and difficulty breathing.

Preparing meals for a 1-year-old

Preparing meals for your one-year-old can be a fun and exciting experience. However, there are some things to keep in mind when preparing their meals:

  • Make sure all the food is appropriately cooked and prepared, with no visible signs of spoilage.
  • Avoid adding any salt, sugar, or seasoning to their food, as their taste buds are still developing.
  • Provide a wide variety of foods to help broaden their palate and expose them to new tastes and textures.
  • Avoid giving your one-year-old any hard, small, or round food that could cause choking, such as nuts or popcorn.
  • Supervise your child while they eat and ensure they are seated upright to reduce the risk of choking.

Tips to get your 1-year-old to eat healthy

As your child grows and develops, they may become fussy eaters, making it challenging to ensure they get a balanced and nutritious diet. Below are some tips to encourage healthy eating habits in your 1-year-old:

  • Make mealtime fun and exciting by trying new recipes and including your child in meal preparation.
  • Offer a variety of colors, textures, and flavors to pique their interest and broaden their palate.
  • Offer finger foods that are easy for them to hold and eat independently, such as cut-up fruit or cooked vegetables.
  • Limit the amount of juice and other sweet drinks you offer and instead encourage your child to drink water or milk.
  • Maintain a regular eating schedule to ensure your child gets hungry at meal times and can eat with enthusiasm.


Feeding your one-year-old can be challenging, but it is essential to provide them with a nutritious and balanced diet. Make sure to include a variety of protein, fruits and vegetables, grains, and dairy products in their diet, and pay attention to food allergies and safe food preparation. With time, patience, and some creativity, you will get your 1-year-old to enjoy healthy food and develop healthy eating habits that will last a lifetime.


  • What can I feed my 1-year-old for breakfast?
    For breakfast, you can offer your 1-year-old a combination of eggs, whole-grain toast, fruit, and yogurt.
  • Can I give my 1-year-old cow’s milk?
    Yes, you can give your 1-year-old cow’s milk. However, ensure that it is whole milk, as your child needs the fat for brain development. Limit the daily intake to 16 to 24 ounces per day.
  • What drinks should my 1-year-old avoid?
    Avoid giving your 1-year-old sweetened drinks, soda, tea, coffee, and flavored milk. Instead, offer water or milk.
  • What should I do if my 1-year-old refuses to eat?
    Encourage your child to eat but avoid forcing them. Let your child decide when they’ve had enough to eat, as this helps them learn how to listen to their bodies.
  • What are some healthy snack options for my 1-year-old?
    Healthy snack options for your 1-year-old include cut-up fruits and vegetables, cheese slices, yogurt, crackers, and peanut butter on whole-grain toast.


1. Centers for Disease Control and Prevention. (n.d.). Toddler Nutrition. Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/InfantandToddlerNutrition/toddler_growth.html

2. HealthyChildren.org. (2018, October 1). Sample One-Year-Old Feeding Schedule. HealthyChildren.org. https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Sample-One-Day-Menu-for-a-One-Year-Old.aspx

3. HealthyChildren.org. (2020, November 21). Food Allergies in Children. HealthyChildren.org. https://www.healthychildren.org/English/health-issues/conditions/allergies-asthma/Pages/Food-Allergies-in-Children.aspx

4. National Institute of Child Health and Human Development. (n.d.). Nutrition for the Growing Years: Toddler – 12 Months. National Institute of Child Health and Human Development. https://www.nichd.nih.gov/health/topics/nutrition/conditioninfo/toddler