Nutritionist created guide to 1 year old baby food, including meal ideas for 1 year olds, baby food chart, a menu, FREE printable meal planner and recipes including breakfast ideas for 12 month old, lunch ideas, dinner ideas and snacks.
*This post has been reviewed byDora Babic-Cikos, PhD Nutritional Science
Jump to:
- Daily Nutritional Guidelines For 1 Year Olds
- Foods to Avoid
- FAQ
- What is a 1 year old baby food menu?
- Meal Plan for 1 Year Old
- Feeding tips
- Recipes and Meal ideas
- More 9-12 month old baby recipes
- Comments
Daily Nutritional Guidelines For 1 Year Olds
At 12 months old your baby should be eating about 1000 calories per day, of which half should come from healthy fats (as reported by American Academy of Pediatrics).
Healthy fats include olive oil, avocado, nut butters (nuts are a choking hazard) and full fat dairy.
These fats should not come from heavily processed fats, fast food, fried food or packaged food.
At this age your baby may be weaning off breastfeeding, if not you can continue breastfeeding until you are ready to wean.
With regards to formula, it should be replaced with full-fat cow's or goat's milk.
Foods to Avoid
At this age a baby can eat mostly anything but do avoid:
- Low-fat milk and dairy products – cause excessive intake of protein and low intake of essential fats
- High salt – kidneys not sufficiently developed
- Fruit juices – high sugar content
- Unpasteurized products – can contain dangerous bacteria
- Smoked & cured meats / processed food – excessive salt intake
- High mercury fish (fresh tuna, halibut, grouper, shark) – excessive intake of mercury
- Chocolate, especially dark – caffeine content
FAQ
How much milk should a 1 year old drink?
At 1 years old the child should be switching from formula to full fat cow's or goat's milk.
They should have approximately 2 servings of dairy per day where 1 serving is equivalent to:
- 1 cup milk
- 1 cup yogurt
- 1.5 oz (40g) hard cheese
- ½ cup ricotta cheese
- 2 cups cottage cheese
If you have been breastfeeding you can continue to breast until you are ready to wean.
How much water should I give a 1 year old baby?
Once babies reach 1 year of age, water requirements start to rise rapidly.
However, the food they are eating also contains water which contributes to these requirements.
Ideally, with the sample meal plan below, you would also give your child up to 20 oz (600ml) of water (assuming your child is getting breastmilk/formula – if not, add in another 3-4 oz / 90-120ml).
What is a 1 year old baby food menu?
The sample menu below isbased on theFAO/WHO/UNU Energy Requirementsfor anaverage12-month-old who weighs 25.4 lbs (11.5 kg).
This meal plan was developed byDora Babic-Cikos, Phd, our resident nutritionist.
If your baby is bigger or smaller than this that is ok. Every baby is different and this is just an average.
This isnota personalized plan, so please bear thisdisclaimerin mind.
By 12 months, you may have already chosen to remove breastmilk and/or formula from your child's diet and you may have started to wean from the bottle.
For this reason, the sample menu includes alternatives to replace breastmilk/formula.
These are based on approximate energy needs at this age, but if your child needs less or wants more food/breastmilk/formula throughout the day, allow them to guide you.
The amounts per meal can also be split into multiple meals.
Because of physical differences, growth spurts, or teething, your child may need/want more or less food than what’s proposed. This is completely normal as every child is unique.
The idea is to offer the proposed average amount of food needed and to go from there.
If however, you need or want personalized advice or have any concerns related to eating, please speak to your pediatrician or a pediatric nutritionist.
Meal Plan for 1 Year Old
Breakfast – Apple Cinnamon Overnight Oats (click here for recipe)
- 4 tablespoon rolled oats
- 1 teaspoon chia seeds
- 1 teaspoon flaxseed
- 1 apple medium-sized
- 1 cup whole milk
- ½ teaspoon cinnamon
Lunch – Salmon Cheese Pasta
- 1.8 oz salmon
- ½ cup whole wheat pasta
- 1 medium cucumber
- 2 tablespoons grated goat cheese
Snack
- 1 small pear
Dinner – Potato Carrot Lamb (click here for recipe)
- 1.8 oz lamb, lean meat, without skin and bone
- 1 medium-sized potato
- 1 medium-sized carrot
- ⅛ medium-sized onion
- 2 teaspoons olive oil
Before bedtime
- 1 cup milk
Feeding tips
- offer solid foods one by one to control for allergies
- offer finger food or bite sized pieces with child appropriate cutlery
- offer small servings of food so child does not get overwhelmed
- always be present when baby is eating
- avoid salt and sugar
- have a great bib to minimize cleaning
- teach them to drink little sips from an open cup from the beginning
- notice when baby is full because they will start turning their head away, clamp lips, throw food on the floor, spit food out, push food away
- start teaching them simple baby sign language (teaching the signs for "eat", "water" and "milk" can be helpful to allow your baby to tell you when they are hungry)
Meal Planner & Baby Food Chart
You can easily create kid friendly meals for your baby by using the below baby food chart for 1 year old baby.
These meal plans were developed byDora Babic-Cikos, Phd, our resident nutritionist.
Once your child hits the 12 month / 1 year mark their nutritional recommendations increase a bit from 11 months.
Below you will see our sample 1 year old baby food menu, but you can also download print andstick to your fridgethis easy to use meal planner for your baby.
Click here to download thePDF Meal Planner for Baby.
Recipes and Meal ideas
Below you will find a range of kid friendly breakfast, lunch, dinner and snack ideas for your one year old baby.
Breakfast ideas for 1 year old
Banana Spinach Pancakes Baby Recipe
A great way to add nutritious spinach to a baby recipes. These healthy spinach pancakes are made with just 4 ingredients - banana, oats, egg and spinach and in 10 minutes. Perfect for6 month old baby-led weaning, toddlers, kidsand even adults love them.
Check out this recipe
Yogurt Blueberry Overnight Oats for Baby
5 min prep, these healthy blueberry overnight oats with yogurt for baby, toddlers, kids and parents are perfect to make the night before so when you wake up you have breakfast ready – it's as easy as opening the fridge.
Check out this recipe
Peanut Butter Overnight Oats
5 min prep, super nutritious Peanut Butter Overnight Oats loaded with vitamins and minerals provides a healthy breakfast for baby (or toddler) and parent
Check out this recipe
Banana Oat Pancakes For Babies Recipe
Easy, healthy baby banana pancakes for baby are made with just 3 ingredients - oats, bananas and eggs. Made in 10 min, perfect for 6 month old baby-led weaning , toddlers and even adults love them. Great with peanut butter and fruit, as breakfast or on-the-go snack. Once you make them they will become a staple in your kitchen. Can be made with no egg (vegan), and are gluten-free and naturally dairy-free.
Check out this recipe
Applesauce Oatmeal Cookies Recipe
3 ingredients, one bowl, no mixer, 5 min to prep, no sugar - we made delicious soft cookies that are perfect for baby-led weaning. These healthy vegan applesauce oatmeal cookies are great for babies and toddlers 6 months old + and older kids, for breakfast or snack. Made only with applesauce, banana, oats, cinnamon and baked in 12 minutes.
Check out this recipe
Easy Cheese & Egg Quesadilla
Incredibly cheesy, yet crunch and crispy this super easy Cheese and Egg Quesadilla will keep yourself and your child nourished, happy and full.
Check out this recipe
Sweet Potato Pancakes for Baby
The BEST, super easy, and nutritious sweet potato pancakes – perfect for baby-led weaning, finger food and to take on-the-go.
Check out this recipe
Spinach Mozzarella Omelet
Eggs are a fantastic food to include in your child's diet – they are just so versatile! So for their very first omelet, check out our simple recipe here.
Check out this recipe
Apple Banana Oatmeal
A great, high-calorie breakfast that's quick to make and a perfect start to the day for a 6-month-old and up!
Check out this recipe
1 year old lunch ideas and dinner ideas (and for parents)
Easy Red Lentil Soup Recipe for Baby
10 min prep, 30 min to cook this nutritious, tasty and easy Red Lentil baby soup recipe is perfect for a 6 month old baby and older. Can be given if you are doing baby-led weaning, for toddlers, kids and it is so delicious adults will love it. Make a big batch and freeze it for days you don't want to cook. It's naturally vegan, dairy-free, and gluten-free.
Check out this recipe
Mini Zucchini Pizza Bites
This easy, healthy Mini Zucchini Pizza Bites recipe is a perfect appetizer, snack, or even lunch and dinner for baby, toddlers, kids and the whole family. Made in 4 easy steps they will become a part of your family menu.
Check out this recipe
Mediterranean Summer Salad with Eggplant
10 min to prepare, 30 min in the oven for an easy, refreshing Meditteranean summer salad with roasted eggplant, zucchini, olives and grain. Perfect for a crowd, for parents, toddlers, adaptable for picky eaters and baby-led weaning for lunch or dinner.
Check out this recipe
Oven-baked Spanish Tortilla (Spanish Omelette)
A healthy and filling meal you can prepare in no time to feed the whole family. A twist on the classic Spanish tortilla that takes 10 min of prep and 45 min in the oven. Easy, delicious oven-baked Spanish tortilla.
Check out this recipe
Vegetarian Crispy Roasted Chickpea Gyros
10 min prep, 30 min in the oven, easy delicious vegetarian recipe that you can deconstruct for baby, toddler and serve to parents for lunch or dinner.
Check out this recipe
Zucchini Cake
Add more vegetables to your child's diet with this simple yet delicious zucchini cake – a perfect healthy snack to take with you while you're out and about!
Check out this recipe
Best Sheet-Pan Vegan Tofu Fajitas
Packed with protein-packed tofu, a medley of colorful vegetables, and a homemade fajita seasoning, these vegan tofu fajitas are not only a feast for your taste buds but also a healthy addition to your weeknight dinners.
Check out this recipe
Easy Salmon Leek Quiche
Easy Salmon Leek Quiche with a simple homemade crust that will make you feel like a pro. Suitable for baby-led weaning and toddlers.
Check out this recipe
Cheesy Broccoli Bites
Cheesy broccoli bites are the perfect way to pack in some veggies into your day – they are delicious, easy to make and ideal for when you're out!
Check out this recipe
Baked Sweet Potato Fries for Every Day
Super simple, healthy and delicious. 10 min prep, 30 min in the oven, for Baked Sweet Potato Fries that your whole family will love.
Check out this recipe
Creamy No-Rice Shrimp Risotto (Oven-baked)
Made entirely using a hands-off oven method so you don't have to spend to much time in the kitchen yet you get a healthy, delicious and nutritious family dinner in just 10 minutes of preparation time and one that can be served for baby-led weaning, 9-12 month old baby, toddlers, picky eaters and the whole family.
Check out this recipe
Roasted Butternut Squash and Carrot Soup
5 minutes of prep, 45 minutes in the oven and you have a delicious creamyRoasted Butternut Squash and Carrot Soupmade with roasted veggies (garlic, onion, carrots, fresh butternut) and apples and heartwarming spices.
Check out this recipe
Best Red Lentil Vegan Bolognese
Rich and hearty, this delicious red lentil vegan bolognese tastes like the original, no joke. Made with healthy vegetables such as mushrooms, carrots, celery, and walnuts and finished with flavorsome bolognese herbs. The whole dish tastes almost exactly the same as an authentic bolognese yet it is healthy, vegan, and loved by babies, kids, and adults. Even my husband, who adores the original bolognese, now prefers this as it makes him feel full but light.
Check out this recipe
Snacks recipes for one year old baby
10 min No-Bake Energy Balls
Super easy no-bake energy balls are a perfect energy booster for babies and toddlers and help their digestive systems work.
Check out this recipe
Frozen Blueberry Yogurt Popsicle
Ready in 10 min, calcium & potassium rich, this homemade frozen fruit yogurt popsicle recipe for babies and toddlers is a big win. A perfect healthy summer snack for kids made from just 3 ingredients - blueberries, banana and yogurt with the addition of optional sweetener.
Check out this recipe
Banana Peanut Butter Oat Milk Smoothie
Our favorite household breakfast smoothie - this Peanut Butter Banana Oat Milk Smoothie is great for a quick yet filling breakfast for kids and adults. The ingredients can also be tweaked so in case you are looking for weight gain smoothies for toddlers or yourself.
Check out this recipe
Spinach Cornbread Muffins
15 min prep, 1 bowl, healthy and nutritious Spinach Cornbread Muffins that are great for babies and toddlers (and you will love them too)
Check out this recipe
Banana Spinach Blueberry Smoothie
In this blog post, we'll explore the wonders of aBanana Spinach Blueberry Smoothiethat combines the goodness of spinach, the sweetness of blueberries, and the creaminess of almond milk.
Check out this recipe
Easy Hazelnut Butter Recipe
Easy, delicious homemade hazelnut butter recipe is a great replacement for the overused peanut butter. Read our post for nutritional info, step-by-step instructions, storage, hazelnut butter flavor combinations and delicious ways to use it in everyday eating.
Check out this recipe
If you have a younger baby see here more homemade baby food recipes.
More 9-12 month old baby recipes
- Salted Garlic Crunchy Roasted Peas
- Baked Spinach And Ricotta Patties With Parmesan Cheese
- Sweet Potato Pancakes for Baby
- Nutrient-Packed Blueberry Beet Smoothie
See more9-12 month old recipes
