This list of healthy finger foods for 1 year olds will help you make complete, nourishing meals for your baby! Easy ideas with sample meal plan included!
How fun is it to feed your baby new foods? It’s seriously amazing watching them taste new things for the first time. Every thing they do and try is brand new for them. Even when they spit out those veggies, it’s still so fun to watch!
Now that my baby girl is 12 months old, she has starting eating a lot more “real food” and has been breastfeeding less and less. It’s so fun, but it’s also a lot of work getting 3 meals a day ready for that girl!
Looking for the meal plan? Download the printable version here!
RELATED: Homemade Baby Food: Quick Start Guide
Although it’s been work, I’ve really made sure every meal for her is balanced and nourishing. Even though half of it may end up on the floor, offering a variety of foods for your baby will help her get used to trying new foods, and not get tired of the same old thing day after day.
Here are the 3 things I make sure she is always offered at meals:
1. Carbohydrates
Babies need carbohydrates. They are one of the most important foods for 1 year olds. Carbs are used for muscle growth and brain development, as well as just general energy levels. Your baby needs those carbs every day to stay active and to keep learning all the new things!
I give my little girl about 1/4 cup of a carb-containing food with every meal.
However, not all carbohydrates are good for little 1 year old babies. Added sugars and juices are not recommended for kids this young. They should be getting their carbs from healthy sources, such as:
- Whole wheat bread
- Brown rice
- Beans
- Quinoa
- Whole grain pasta
- Hot cereals, such as oatmeal
- Potatoes/Sweet potatoes
- Peas
- Corn
- Beans
- Fruit
- Whole milk or breast milk
- Almond flour banana muffins
2. Protein
Babies need protein to help them grow. Plain and simple. Protein is also used to promote healthy immune systems and fight infections. I give my 12 month old about 1/2 cup of a protein food per meal. Some great protein sources include:
- Beans
- Quinoa
- Nut butter
- Eggs
- Fish
- Meat (chicken, pork, beef, turkey)
- Whole milk
- String cheese
- Yogurt
- Protein Breakfast Cookies
3. Healthy Fats
Your 1 year old needs fats in their diet not only for calories, but also to get fatty acids essential for brain development. Fat also allows them to absorb fat-soluble vitamins A, D, E, & K. These are all essential for healthy growth and the ability to learn new things.
Fortunately, fat comes along with all the protein sources listed above. I often add more fats to her plate, either by cutting up some avocado or cooking her veggies in olive oil. Here are some other great sources of additional fats:
- Coconut milk/oil
- Olive oil
- Avocado/avocado oil
- Chia seeds
- Flaxseed
*** A note on safety. Babies need to be supervised and seated while eating. They can still choke on many foods, so I would advise you to chop all of your baby’s food into pieces about the same size as the end of her pinky finger. See The American Academy of Pediatric’s website for more information on feeding your baby safely.
What My 1 Year/12 Month Old Eats In A Day
Want the printable version? Download the sample meal plan here.
Breakfast:
- 1/2 of an orange (chopped into small pieces)
- 1 egg, scrambled in avocado oil
- 1/4 of an avocado (chopped into small pieces)
or
- 1/4 of an avocado (chopped into small pieces)
- 1/4 cup mango (chopped into small pieces)
- 1/2 cup protein breakfast cookie (chopped into small pieces)
Snack:
- Breast milk (I nurse her, so the amount is unknown)
Lunch:
- 1/4 cup blueberries (chopped into small pieces)
- 1/2 cup cooked chicken (chopped into small pieces)
- 1/2 cup green beans, cooked in olive oil (chopped into small pieces)
or
- 1/4 cup peaches (chopped into small pieces)
- 1/2 cup garbanzo beans (chopped into small pieces)
- 1/2 cup broccoli, cooked in olive oil (chopped into small pieces)
Snack:
- Breast milk (I nurse her, so the amount is unknown)
- 1/4 cup green smoothie
Dinner:
- 1/2 cup cooked ground beef
- 1/4 cup black beans (chopped into small pieces)
- 1/4 cup tomato (chopped into small pieces)
- 1/2 small corn tortilla (shredded into small pieces)
or
- 1/2 cup cooked ground turkey
- 1/4 cup cooked ramen noodles (roughly chopped)
- 1/4 cup cooked mushrooms (chopped into small pieces)
- 1/4 cup cooked sweet potato (chopped into small pieces)
Bedtime Snack:
- Breast milk (I nurse her, so the amount is unknown)
When looking at the sample meal plan above, you may be thinking, “my baby is not going to eat all that”! Believe me, there are some days my baby girl won’t hardly touch her food, and there are days that she will eat everything. She also has stretches of days that she eats her eggs really well. Then, all of a sudden, the dog gets to eat all her eggs. It’s all normal!
The important thing to remember is to offer her a variety of foods every day, and allow her to safely try new tastes and textures!
***And don’t forget to grab these cute divided plates off Amazon. They’re silicone, unbreakable, microwave, freezer, and dishwasher safe, and are completely BPA-free! They’re our favorite toddler plates in the Byrd house:
And don’t forget to pin this post for later!
What do you think of these healthy foods for 1 year olds? What does your baby eat in a day? Comment below!
xoxo Megan
cheryl says
I am happy to see you cutting up the food pretty small…my 1 year .old granddaughter doesnt know when to stop putting food in her mouth so more smaller bites is better than bigger bites. When her mouth gets full she gags and throws up…She is getting better tho when I tell her “only 1” she is beginning to understand. Some meals you see for toddlers are giving them bigger bites like sandwiches cut into 1/4 pieces…mine would put the whole 1/4 into her mouth…
Megan Byrd, RD says
My little girl used to do that all the time and then gag. She still does it sometimes but not nearly as much as she used to! I always had to watch her closely and make sure the bites were tiny just to keep her safe! Now that she’s older (almost 3!) it’s easier to tell her to just take bites haha
DeAnn says
My little guy just turned 1 and its obvious he’s done with baby food! I know he’ll eat my food so it’s time for him to graduate. I didn’t know where to begin on meal planning for a baby with no teeth, but your meals are pretty much what adults eat… only chopped up into smaller pieces!! 🤯 Problem solved. Thanks! Sometimes I overthink things.🧡
Megan Byrd, RD says
I’m so glad I could help, DeAnn. I pretty much just give my little whatever we’re eating, just modified to make it safe for her. It’s less work for us mamas! 🙂
Kristen says
I love these simple ideas! My baby just turned one and I am so stumped on what to feed her. How do you prepare the chicken for meals?
Megan Byrd, RD says
I’m so glad I could help! Typically, I either bake a couple chicken breasts or thighs with a little avocado oil and seasonings at 375 degrees for about 20-25 minutes. Or, I put homemade pesto on it and bake it the same way. My toddler loves the pesto kind. Pretty much any juicy chicken, she won’t eat dry meat AT ALL haha.
Shanti says
Hi good day! My baby was born premature 35 weeks, she is 13 months but she don’t eat much. Sometimes she does eat, but very little not enough to get all her vitamins and minerals in the food. she bottle feeds so in between i try her with some food most of the time she would take a few bites and then i have to throw away the rest it’s sometimes frustrating
Megan Byrd, RD says
That does sound so frustrating! I’ve found that consistency and repetitiveness is the key with little ones and picky eating. I hope this post helps!
Lorraine says
I have grown children and many grandchildren. I’m also a nanny. I have learned that once you cut out the bottles little ones will begin to eat more solid foods. I know it is scary when it appears that hey are not eating much but she will begin eating more of her tummy is not filled with milk.
Megan Byrd, RD says
I totally agree! And, all kids get interested in solid foods at different ages, so if they aren’t really into it yet, it’s okay to keep doing milk as well!