Inside: What do one-year-old’s eat? Here’s a helpful guide to explain what one-year-old’s need to eat and how to feed them. You’ll leave feeling confident you know how to feed your child well.
If you’re struggling through the feeding transition between babies and toddlers, you’ve come to the right place! Babies start out having their very own type of food and then somehow, we need to get them to eating whatever we’re eating. That can be a bumpy and messy process!
Although it may seem overwhelming at first, I’ll show you a few tricks you can use, to make it easy to put together foods for your one-year-old.
How Does Being One Affect How One-Year-Olds Eat?
One-year-olds are special kiddos. They are learning so many things. Walking and talking is coming down the road for them and they are learning to use their hands. We can use these important developmental skills to our advantage while we are feeding them.
One-year-olds have a pincer grasp, which means they can now grip food between their forefinger and thumb. They can pick up small things, like pieces of food and put them into their mouths. They want to use that grasp, and we want them to eat, so it’s a great time to transition them to table food if you haven’t already.
“Table food” is solid food that the family is eating that is safe for your little one (chopped into small pieces).
If you’re toddler isn’t eating, that’s also normal! Toddlers begin to change their eating habits and many develop a fear of foods.
Related: Get your Picky Toddler on the Road to Eating More Foods
What Balanced Meals Do One-Year-Olds Eat?
One-year-olds have very small stomachs, so it’s important to use every bite wisely! Toddlers need plenty of iron-containing foods as well as dark green and orange foods to help them get all of their needed nutrients.
Toddlers also need plenty of fat for their brain development. They need protein and energy to help with their growth.
Choose less processed foods for your one-year-old whenever possible, to help them get all the nutrients they need.
Here’s a meal formula that you can use for meals and snacks when you’re thinking about what to feed your toddler:
Protein food + fat source + fruit and/or veggie + energy food = balanced meal
Need meal ideas for your one-year-old that the whole family can enjoy? Check out my Real Easy Weekdays meal plan.
Protein foods that your one-year-old can eat (when cooked soft)
Here are few ideas for protein foods that your one-year-old can eat. Make sure they are cooked soft and diced or served in safe ways, so that they are safe.
- Eggs
- Chicken
- Fish
- Beef
- Pork
- Lamb
- Beans (cooked soft)
- Hummus
- Lentils
- Peanut butter or nut/seed butters (spread thinly on bread)
- Dairy
- Tofu
- Ground nuts or seeds mixed into other foods like yogurt or applesauce
Make sure there is a protein food available at every meal and snack.
Fat sources that your one-year-old can eat
Here are a few ideas for fat sources for your one-year-old. Adding fat to your cooking will help their bodies absorb fat soluble vitamins, as well as help them get enough fat for their brain development.
- Olive oil
- Avocado oil
- Coconut oil
- Butter
- Ghee
- Fatty fish (salmon, sardines)
- Avocado
- Full-fat dairy
- Nut and seed butters spread thinly on bread or mixed into other foods
Fruits and veggies to serve one-year-olds
Any and all fruits and veggies can be helpful for making a balanced diet for your one-year-old. We especially want to make sure they are being offered orange and dark green veggies daily. Here’s a quick list of some common orange and dark green veggies. These should all be served to one-year-olds cooked and soft enough to squish between a thumb and forefinger.
- Carrots
- Sweet potatoes
- Pumpkin
- Broccoli
- Cooked greens
Additionally, making sure you are serving plenty of fruits and veggies that have vitamin C are really important. Vitamin C helps your child absorb iron into their body.
Try your best to add on a fruit or veggie (or both) at every meal and snack.
Energy foods that one-year-olds eat
Energy foods are foods that give kids energy – like grains, starchy veggies, and fruits. It can be easy to fall into the trap of feeding toddlers JUST crackers or o’s cereal for snack. This fills their bellies up, but doesn’t leave much room for more nutrient-dense foods.
Nutrient dense means there are a lot of vitamins, minerals, and nutrients in a small amount of food.
Some energy foods are more nutrient dense than other foods, having a balance of energy foods can be helpful. Here are some common energy foods for one-year-olds.
- Quinoa
- Oats (cooked)
- Sweet potatoes
- Beans/peas/lentils
- White potatoes
- Rice (prefer white rice for small children to reduce their exposure to arsenic)
- Bread
- Soft dried fruit that has been cut into small pieces half the size of a pinky finger, or cooked and softened, or cooked into things
- Homemade muffins
Free Child Feeding Guide: From Stress to Success: 4 Ways to Help Your Child Eat Better Without Losing Your Mind
Preventing Choking When Deciding What to Serve Your One-Year-Old
When deciding what your one-year-old will eat, make sure that you are not serving any choking hazards.
The most common choking hazards according to the CDC are:
- Carrot sticks
- Whole grapes and cherry tomatoes
- Large pieces of raw fruits and veggies
- Popcorn
- Chips
- Whole nuts and seeds
- Tough meat
- Chunks of nut butters
- Hot dogs and sausages
- Chunks of cheese
- Gum
- Hard candy, chewy candy
To prevent choking:
- Modify – soften or dice
- Sit – make sure your child is sitting in a chair while eating
- Avoid some foods that cannot be modified
- Be prepared if something does happen
What Do One-Year-Olds Eat?
Here is a sample menu of what a one-year-old can be served in a day. I have NOT included portion sizes here. Why not? Because it’s your child’s job to decide how much to eat. Start with small portions – about 1 tablespoon of each type of food on their tray or plate. Watch them to know when they want more of a specific type of food.
Sample menu for a one-year-old
Below is a basic sample menu for a one-year-old. Your child may eat more or less often than this and that is okay! Every child is different.
Breakfast: Oatmeal made with coconut oil and some peanut butter mixed in, served with whole milk and strawberries
Morning Snack: frozen peas cooked mixed with butter, shredded apple
Lunch: Bread with almond butter, frozen carrots, cooked and mixed with olive oil
Afternoon Snack: Diced avocado, o’s cereal
Dinner: Soft-cooked chicken, rice mixed with butter, steamed broccoli tossed with olive oil, full-fat milk
Find more meal suggestions for healthy toddler snacks and kid lunch ideas.
I Have Feeding Problems Beyond What to Give my One-Year-Old to Eat
Deciding what to feed your one-year-old is only half the battle right?
If you are experiencing any of the following, here is more help!
- My toddler is throwing food!
- What should I feed my picky toddler?
- What’s a good toddler eating schedule?
What is your one-year-olds favorite food? Let me know in the comments below!
