One-year-olds require a balanced diet rich in healthy fats to support their rapid growth and development. Approximately half of their caloric intake should come from fats, making it crucial to choose the right sources. While healthy fats found in foods like avocado, olive oil, fish, nut butters, and dairy are beneficial, unhealthy fats present in fried foods, fast foods, and processed snacks should be avoided.
Keeping a one-year-old’s daily caloric intake around 1,000 calories can help prevent overfeeding and potential weight gain. This article provides a sample menu designed for a one-year-old weighing approximately 21 pounds (9.5 kg) to help guide parents in making nutritious choices.
Sample Menu for a 1-Year-Old
Here’s a sample menu designed for a one-year-old. Remember that portion sizes are approximate and may need to be adjusted based on your child’s individual needs and appetite.
- 1 cup = 8 ounces = 240 ml
- 1 ounce = 2 tablespoons = 30 ml
- ½ ounce = 1 tablespoon = 15 ml = 3 teaspoons
- 1 teaspoon = ¹⁄³ tablespoon = 5 ml
Breakfast
A nutritious breakfast helps kickstart your child’s day with essential nutrients.
- ½ cup iron-fortified breakfast cereal or 1 cooked egg
- ½ cup whole or 2% milk
- ½ banana, sliced
- 2 to 3 large sliced strawberries
Snack
Snacks are important for maintaining energy levels between meals.
- 1 slice toast or whole-wheat muffin with 1–2 tablespoons cream cheese or peanut butter, or ½ cup yogurt with cut-up fruit
- Water or ½ cup whole or 2% milk
Lunch
Lunch should provide a good balance of protein, carbohydrates, and vegetables.
- ½ sandwich: sliced turkey or chicken, tuna, egg salad or peanut butter
- ½ cup cooked green vegetables
- ½ cup whole or 2% milk
Snack
Another snack in the afternoon helps bridge the gap until dinner.
- 1 to 2 ounces cubed or string cheese, or
- 2 to 3 tablespoons fruit or berries
- Water or ½ cup whole or 2% milk
Dinner
Dinner should be another opportunity to provide a variety of nutrients.
- 2 to 3 ounces cooked meat, ground or diced
- ½ cup cooked yellow or orange vegetables
- ½ cup whole-grain pasta or potato
- ½ cup whole or 2% milk
Important Considerations
This sample menu is a general guideline. Individual needs may vary. Always consult with your child’s pediatrician or a registered dietitian for personalized dietary advice. They can help you determine the appropriate portion sizes, address any specific dietary concerns, and ensure your child is receiving all the nutrients they need for optimal growth and development. Remember to introduce new foods one at a time to monitor for any potential allergies or sensitivities.
