The key to a healthy menu for a 1-year-old is variety. When your child eats various fruits, vegetables, meats and dairy products, she is going to get a wide range of nutrients, vitamins and minerals. Portion sizes will depend on your child's size. Larger toddlers require more food; smaller children require less. In general, your 1-year-old will have a serving that is a fourth the size of an adult's serving. When designing menus for your 1-year-old, try to adapt what the rest of the family is eating.
Breakfast
Vary your child's breakfast so she gets as many options as possible, expanding her palate and increasing her nutrient intake. Eggs are a great choice for iron. Increased absorption of iron is achieved when iron-rich foods are paired with strawberries or oranges because they contain vitamin C. You can also serve a slice of whole grain bread with some nut butter like peanut, almond or sunflower seeds butter and a small amount of sugar-free jelly, with fruit on the side. Another breakfast menu could be oatmeal or dry cereal with whole milk and a banana.
Lunch
Sandwiches, soups, steamed vegetables and leftovers are great lunch menus. Grilled cheese, tuna, sliced turkey or grilled chicken on a slice of multigrain bread will ensure a lunch with iron-packed foods. Add steamed or fresh spinach with halved cherry tomatoes and lentil or black bean soup. Your 1-year-old will eat as much as she needs based on her size and activity level.
Dinner
Dinner for your little one does not need to vary much from the rest of your family's dinner options. His food may need to be cut into smaller pieces or steamed a little longer to make it softer, but otherwise, your 1-year-old can eat just about anything you do. He will be learning to use utensils and will learn about family interactions at the dinner table if included. Some foods to make for dinner are meatloaf, salmon, chicken or tofu with pasta, rice or quinoa and vegetables steamed or raw.
Snacks
Most 1-year-olds will snack two or three times throughout the day. A snack might be a piece of cheese and some fruit. Your little one might like yogurt as well. Graham crackers with peanut butter and honey or sliced vegetables and hummus are also good snacks to provide. Allowing your child to choose from a variety of healthy snacks will help him learn to make choices, eat a variety of foods and consume enough calories to meet his energy requirements.
Beverages
If your baby is not breast-feeding anymore, whole milk is a beverage to include in his diet. However, do not give your child more than 32 ounces of cow's milk per day or you risk exposing her to anemia. Juices can also be given to 1-year-olds, though they will contribute to her calorie intake and may fill her up so she's not hungry for other foods throughout the day. Provide water between meals, especially if your child is not breast-feeding.
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