Healthy foods for babies one year

12 Healthy and Practical Foods for 1-Year-Olds

Foods that help meet toddlers’ nutritional needs can include fruit, hummus, whole-grain pancakes, and yogurt.

Your 1-year-old is changing, growing, and discovering at a whirlwind pace. Making sure they’re getting the foods they need may be a concern.

Inconsistent food choices and a fickle appetite are par for the course at this age. As frustrating as it might be, this is entirely normal as your toddler establishes independence and learns to discern their body’s fullness and hunger cues.

By the time they reach 12 months, toddlers need about 1,000 calories, 700 mg of calcium, 600 IU of vitamin D, and 7 mg of iron each day to support proper growth, according to the American Academy of Pediatrics (1).

With so much going on, you might be wondering how to best feed your 1-year-old without spending all day in the kitchen or chasing after them.

Here are 12 healthy and practical foods for 1-year-olds.

Around this time your 1-year-old starts to develop their pincer grasp, which involves pinching and maneuvering food with their fingertips, as they endeavor to self-feed. This is a great time to introduce finger-friendly foods.

Softer, fresh fruits are wonderful options for this transitional time and beyond. They not only deliver needed nutrients and a host of beneficial plant chemicals but also help cement healthy eating habits (2).

Slice bananas, clementines, strawberries, peaches, or mango, and slowly introduce them to your child. Avoid large pieces of fruit, as they may pose a choking hazard. Cut grapes into halves or quarters and never feed these to your child whole.

If your child doesn’t immediately take to the new fruit, don’t stress. In fact, studies show a child typically needs to be exposed to a new food 6–15 times before accepting it into their diet (3).

Soft fresh fruits can also be easily made into a smoothie or make an excellent snack when you’re on the go.

However, according to the Centers for Disease Control and Prevention, make sure your child eats any cut-up fruit within 2 hours after being out of the fridge. If you’re outside and it’s over 90°F (32°C), that time shrinks to within 1 hour (4).

Summary
Soft, bite-sized bits of fruit are excellent choices, especially as your child experiments with self-feeding. Be sure they eat any cut-up fruit that’s been out of the fridge within 2 hours, or within 1 hour if you’re in hot temperatures.

As your child may be slowly weaning off breast milk or formula, it’s a good time to introduce cow’s milk.

Milk and yogurt are great sources of protein and bone-building calcium, which also benefits their developing teeth. One glass (244 ml) of whole milk offers 39% of the Daily Value (DV) for calcium that your 1-year-old needs each day, as well as 8 grams of protein (5).

While you may continue to offer breast milk until 2 years of age or longer, whole fat dairy milk or yogurt may also be introduced at mealtimes or as a snack. Yogurt can be topped with diced fresh fruit or a drizzle of honey.

Honey can be introduced now at this age, but be sure to never feed it to a child under 12 months of age. Doing so can put them at risk of botulism, a serious infection (6).

Though dairy is generally safe at this age, be sure to watch for signs of a casein allergy.

Casein is a protein in milk. It’s different from lactose, which is a sugar found in milk that many adults don’t digest well (7).

A casein allergy manifests in about 2–3% of children under the age of 3, although more than 80% outgrow it. It seems to be most prevalent in children who were introduced to cow’s milk in infancy when breastfeeding was not an option (7, 8).

Be sure to introduce new foods, including milk and dairy products, to your child slowly. In fact, it’s a good idea to do so one food at a time and wait 3–5 days between the introduction of another new food to see how their body reacts (7).

Symptoms of casein allergy include wheezing, hives, vomiting, and diarrhea. If your child experiences these or other reactions when you are introducing them to a new food, stop feeding them this food and speak to their healthcare provider (7, 9).

Also, consult your child’s pediatrician before giving them plant-based milk alternatives, as these are generally not recommended for toddlers due to their lack of essential nutrients for growth.

Summary
Whole milk and yogurt are great options as your child weans off formula or breast milk. These provide protein and support bone growth. You can offer them at mealtimes or as snacks.

Little ones won’t master the jaw-grinding motion, which helps with proper chewing, until they’re about 4 years old. In the meantime, their food must be mashed or cut up into small, easy-to-chew pieces (10).

Oatmeal is a wonderful option as your child makes this transition into chewing. It’s easy to swallow and boasts an impressive nutritional profile with a hearty heap of protein, carbs, vitamins, minerals, and healthy fats (11).

What’s more, oats provide ample amounts of fiber, which helps keep their digestive tracts healthy and regular (12).

While premixed packages are tempting, opt for your own homemade blend when possible to limit their intake of added sugar. If you’re strapped for time, consider making overnight oats by simply soaking them in the fridge overnight.

Mixing your oats with milk instead of water will also pack a bit more nutrients into your child’s bowl. Serve these topped with diced strawberries, bananas, or your child’s favorite raw fruit.

Summary
Oatmeal is a nutritional powerhouse and offers an easy-to-swallow texture, which is helpful as your child develops the skills for proper chewing. Opt for homemade oatmeal over packets to limit added sugar, or try overnight oats.

Pancakes are popular among kids, and whole grains are a rich source of vitamins, minerals, and fiber. Thus, whole grain pancakes are a natural solution to what to serve your 1-year-old (13).

Whole grain pancakes deliver gut-friendly prebiotics, which help feed beneficial gut bacteria. They’re also finger-friendly when cut into bite-sized pieces (14).

Whip these up or buy a mix with 100% whole grains. After sizzling them on a skillet or griddle, top them with freshly sliced soft fruits, applesauce, or a drizzle of honey.

You can even smear a very thin layer of creamy nut butter to add extra protein. Although, given that tree nuts are a common allergen, be sure to introduce this food into their diet slowly.

Summary
Whole grain pancakes are a practical and healthy choice for your 1-year-old. Whip up your own mix or buy a premade 100% whole grain mix. Top them with your child’s favorite soft fruit, a thin layer of nut butter, or a drizzle of honey.

Eggs are a powerhouse food for kids and adults alike.

They support eye health and proper brain development, and they’re rich in protein, healthy fats, and a host of other nutrients (15, 16, 17, 18).

Scramble them or serve them hard-boiled and peeled. Be sure to cut either of these into bite-sized pieces, especially as your toddler endeavors to self-feed.

Note that eggs are among the eight most common allergy-causing foods for children. Most children outgrow the allergy, but it’s important to watch for symptoms, which can include hives, nasal congestion, digestive issues, coughing, wheezing, and shortness of breath.

Eggs can but rarely cause anaphylaxis, a severe life threatening reaction that can constrict airways or cause lightheadedness or loss of consciousness. Speak with a pediatrician if you are concerned about an egg allergy (19).

Summary
Eggs are excellent for toddlers and adults alike. They’re particularly supportive of eye health and proper brain development. Plus, they boast an impressive nutritional profile and can be part of a healthy meal or snack.

Tofu is a great source of iron, calcium, and protein — with firm tofu boasting the greatest concentrations (20).

A 2-ounce (56-gram) portion of firm tofu provides almost 1 mg of iron, or nearly 14% of the DV for your child. The same serving also provides 12% of their daily calcium needs (20).

Served sweet or savory, tofu is wonderfully versatile. Silken tofu can be blended into smoothies or mashed into bananas, avocado, or cottage cheese. Its flavor is neutral, so all this will do is provide some hearty nutrition.

Toss cubed firm tofu into soups, or stir-fry it with your favorite gentle seasonings. You can also break firm tofu up with your hands and scramble it with your favorite soft vegetables, such as diced bell peppers, tomatoes, and onions.

If your child has a diagnosed soy allergy, you want to avoid tofu. If this allergy runs in your family, you should speak with your pediatrician.

Summary
Tofu, whether silken or firm, is packed with iron, calcium, and protein. It is wonderfully versatile and can accompany sweet or savory dishes. Add silken tofu to smoothies or scramble firm tofu with soft veggies.

Soft bits of chicken or ground turkey can be great ways to incorporate more protein into your child’s diet. This nutrient is needed for proper growth (21).

Begin by feeding them puréed chicken, turkey, or soft cuts of meat. Poach the protein first, then add milk, broth, or yogurt to soften this mix in the blender or food processor. As they get more comfortable with self-feeding, sauté ground meat or cut it into small, bite-sized pieces.

Avoid any tough or stringy cuts of meat, as these might be too difficult for your child to chew or swallow. Also, steer clear of spicy or strong seasonings, which might upset their gentle stomachs.

Summary
Softer cuts of meat like chicken or turkey can be a fountain of protein for your growing tot. Feed them puréed poached meats. As they get better at chewing, sauté ground or small bite-sized pieces. Avoid strong flavors.

Avocados are a fantastic food to feed your 1-year-old. Their creamy texture is especially helpful during this transitional period, while their impressive nutritional profile supports your child’s growth (22).

What’s more, 30–40% of your toddler’s calories should come from fat, according to the American Heart Association (23).

Avocados are packed with healthy fats, which benefit your child’s brain and heart. Half a cup (75 grams) of diced, raw avocado provides nearly 9 grams of healthy unsaturated fats (24).

Cube or mash them and smear them on whole grain toast or a cracker. Experiment with blending avocado with other soft-textured fruits and vegetables, such as cooked butternut squash or sweet potato.

Summary
Avocados pack healthy fats and fiber while providing an ideal transitional texture for your toddler. Cube or mash them or blend them with other favorite fruits and veggies.

As your tyke weans off breast milk or formula, they need to hydrate. Water is an optimal choice. Fill up their sippy cups and replenish as often as they need.

Your 1-year-old should be getting at least one 8-ounce glass (237 ml) of water a day. They may need more if they’re active, ill, or in hot temperatures. Also, they will need more as they get older (25).

When in doubt, check their diapers — they should be urinating at least every 6 hours.

Summary
Water should be provided as your tyke weans off breast milk or formula. At this age, they should get at least 1 cup (237 ml) each day.

Steaming vegetables, such as broccoli, peas, and carrots, is an excellent way to introduce your child to this important food group.

Broccoli, carrots, and peas pack fiber and vitamin C. What’s more, carrots contain lutein, which supports eye health, while peas pack muscle-building proteins (26, 27, 28).

Venture out with other veggies, including steamed parsnips, sweet potatoes, and butternut squash, too. Serve these with a lemony yogurt dip or hummus.

You’ll want to hold off on serving any of these raw, as they’re still too tough to chew.

Summary
Steaming veggies softens them to an ideal texture for your growing tot. Broccoli, carrots, and peas are great choices, but feel free to venture out.

Half a cup (130 grams) of mashed beans provides nearly 39% of the DV for iron for your child (29).

Mashed beans — whether they’re black, kidney, or white beans — are a rich source of iron, which your child needs to keep their blood cells healthy (30).

Serving these alongside a food high in vitamin C, such as broccoli, diced tomatoes, or mashed sweet potatoes, will help them absorb iron much more efficiently (31).

This iron and vitamin C combo is especially important if your toddler doesn’t eat meat, as the body absorbs heme iron from animal sources more efficiently than nonheme iron from plant sources (31, 32).

Summary
Mashed beans boast impressive nutrients, including iron. This is especially important for your child’s health and helps keep their blood cells healthy. Eat beans with vitamin-C-rich foods to help boost iron absorption.

Hummus blends chickpeas and sesame butter, which pair to provide a bounty of protein, healthy fats, vitamins, and minerals (33).

Spread hummus on some whole grain crackers or serve it alongside your child’s favorite protein source, a piece of cheese, or steamed veggie.

There are great store-bought options, but if you’re feeling inspired, this is an easy one to whip up. Simply combine a bit of garlic, sesame butter (tahini), chickpeas, and olive oil in a food processor until smooth.

Still, keep in mind that sesame seeds, which are used to make sesame butter, are among the top 10 most common food allergens, accounting for 17% of food allergies in children. Only 20–30% of affected kids outgrow it (34).

For this reason, be sure to introduce this and other sesame-containing foods to your child in very small amounts and watch for common reactions like hives and vomiting (34).

Summary
Hummus is a great food to introduce at this age, as it provides a bounty of protein, healthy fats, and other nutrients.

A lot is going on with your 1-year-old. They’re experimenting with feeding themselves, learning to sense hunger and fullness, and asserting their independence, among several other developmental milestones.

As you navigate this period of growth and change, there are many practical and healthy food choices, including fresh, soft fruits, steamed veggies, tofu, and eggs.

The key points are selecting foods that are easy-to-chew, soft, and highly nutritious.

It’s a good idea to introduce new foods in small amounts and one at a time. With each new food, watch for adverse reactions, and stop feeding them this food if you observe signs of intolerance or allergy.

However, if you suspect it’s simply a matter of taste, or if your child doesn’t immediately take to these or other new foods, keep trying. It might take 6–15 exposures to a new food for your child to accept it into their diet.

Don’t stress if their appetite is fickle or their food choices vary like the wind — this is all part of their process.

Healthy Foods For 1 year Old (with recipes and sample meal plan)

As you transition from feeding a baby to feeding a toddler, here are some easy and healthy foods for your one year old. I've also included tips to help you navigate through this tricky phase.

Jump to:

Feeding a 1 year old
How to build a one year old's plate
Breakfast Ideas for 10 Months and Up
Lunch Ideas for 10 Months and up
Snack Ideas for One Year Olds
Dinner Ideas for 10 Months and Up
Food Menu for 1 Year Old Baby
Milk for 1 Year Old
Frequently Asked Questions

Feeding a 1 year old

Perhaps your baby was an amazing eater and ate everything that was put in front of them. Then they turned into a toddler.

Feeding a one year old can be tricky for many reasons.

Growth rate slows down a lot compared to infancy when they triple their birthweight. And because they’re not growing as fast, you may notice a decrease in their appetite (or not!)

Your toddler is becoming their own person, and they love to test boundaries. Their favorite word may be "NO!" Their interest in food decreases as they just want to explore the world!

They are developing their food preferences, and appetite can be very erratic and unpredictable. One day they love a certain food but want nothing to do with it the next. They may be a bottomless pit one day and live on air the next.

I say all this to highlight that if you notice a change in your child's eating, it is a NORMAL and expected part of development!

So don't be quick to say that your child is turning into a picky eater, and please don't feel like you failed or did something wrong.

The BEST thing you can do is to continue offering balanced meals and allow your child to decide what and how much to eat, even if it's just one or two bites. And whatever you do, don't pressure them! It will only backfire.

Here are some helpful resources to guide you through this stage:

Toddler refuses to eat: what to do
Help your child eat better with a feeding schedule

Is your toddler becoming picky?

Arm yourself with these strategies that will transform your mealtimes!

YES, PLEASE!

How to build a one year old's plate

While I say 1 year old, these meal ideas are also suitable for babies 10 months and up who have transitioned from purees to table foods and are chewing fairly well. It's not like your baby turns one and you have to feed them differently from what you have been doing.

On the other hand, if your child is over 9 months old and struggling to move beyond purees, join my email series that will guide you through this essential transition.

Here's a formula for building a balanced meal:

Protein/Fat + Complex carb (e. g. whole grains, beans, lentils, starchy vegetables) + Fruit and/or Vegetable

Specific examples of foods for each of these components can be found in this master list of finger foods.
Follow this formula every time to ensure that your child is getting exposed to a variety of foods and nutrition.
And this is VERY important - Do make sure to serve at least one food that your child likes most of the time.

Breakfast Ideas for 10 Months and Up

If you find yourself in a breakfast rut, you are so NOT alone! And there's nothing wrong with serving the same meal day in and day out if it means you get to preserve your sanity.

But if you are looking for quick and EASY ways to incorporate variety into your child's diet, these breakfast ideas are for you!

Lunch Ideas for 10 Months and up

Here is some inspiration to help you build your list of easy, go-to meals that are yummy and healthy. Be sure to take into consideration your child's appetite, chewing abilities, food preferences, and allergies.

While cutting food into bite-sized pieces certainly makes it easier for your little one to eat, I encourage you to offer larger pieces of food as well. This will help your child learn to take bites.

Snack Tray Lunch

There is no need to cook anything and you can get a well-balanced meal on the table in 5 minutes!

Check out my Ultimate Snack Tray Ideas for tons of ideas!

Savory French Toast (with veggies)

Add vegetables to a classic kid-favorite breakfast! This savory vegetable French toast or eggy bread is an EASY and fun way to use up leftovers!

Tip: Don't stop serving those foods that your child won't eat or else they will never learn to like them. Instead, serve a small portion (even just one piece) WITH foods that they do enjoy. Even if they don't eat it, just seeing counts as exposure.

For example, this plate was from when my son was learning to enjoy meat and broccoli.

Pizza

If your child is learning to accept mixed foods, try serving it deconstructed along with a small piece of cooked flatbread pizza (top left) for exposure.

Recipe: Chicken Pesto Flatbread Pizza

Veggie Nuggets

Kids love finger foods and dips. If you have a picky eater, these baked veggie nuggets just may get them to gobble up their vegetables.

Pictured: beet hummus, purple sweet potatoes, shredded chicken, apple

Hummus grilled cheese sandwich

Spread your favorite hummus on bread, add some cheese and voila! Hummus grilled cheese! I have included some veggie-forward hummus recipes to try as well as step-by-step instructions and cooking tips.

Also, be sure to check out this master list of sandwich ides!

Waffles

I love developing veggie-loaded recipes, and if you've never added veggies to your waffles, now is the time!

Pictured: Vegetable waffles with tofu and sweet potatoes.

Breakfast for dinner

Simply changing the way you plate your child's food can invite more fun and encourage your perhaps fussy or picky eater to try a greater variety of foods without much effort on your part!

Zuccchini and Corn Fritters

While they won't be crispy once refrigerated, these zucchini fritters taste delicious cold and make for an easy make-ahead lunch.

Muffins

Muffins are another fabulous make-ahead option! All of my baked goods recipes are freezer-friendly so all you have to do is reheat.

These spinach muffins are super fluffy and moist and packed with nutrition.

For more ideas:

Easy toddler lunch ideas that you can enjoy at home or pack for preschool

Snack Ideas for One Year Olds

Before one, babies do not need snacks. 3 meals and breastmilk/formula is enough.

Once they turn one, You will need to plan on feeding them every 2-3 hours. While most kids need about 2 snacks per day, yours may need just one. Or perhaps none.

My daughter is currently 21 months old and doesn't care much for snacks. She brings her appetite for meals. She's happy and growing. All this to say, follow your child's lead on how many snacks they need, if any at all.

Healthy Snack Ideas for Toddlers

Dinner Ideas for 10 Months and Up

Say no more to cooking separately for your little one with these family meals!

Meatballs

If your meatballs turn out dry and tough more often than not, you need to try these tips and this turkey meatball recipe!

15 Minute Creamy Broccoli Pasta

Your child doesn't like broccoli or doesn't like foods touching each other? You can separate the broccoli from the pasta.

Recipe: 15 Minutes One Pot Creamy Broccoli Pasta

Sloppy Joes

Cut into smaller, more manageable pieces if your child has a difficult time biting into burgers (or sandwiches). But do continue offering larger pieces for exposure and practice.

And again, if your child is not a fan of foods touching, try serving it deconstructed.

Recipe: Healthy Sloppy Joes

Mushroom Quinoa Risotto

This 30 minute mushroom quinotto or quinoa risotto is much easier to make compared to traditional risotto and requires zero stirring! Its thick consistency is perfect for spoon practice.

Served with butternut squash

Tip: Encourage your child to sprinkle the parsley and squeeze the lemon into their bowl by modeling!

Chicken quinoa casserole

With a little prep work beforehand, this quinoa casserole comes together so easily!

Beef Fajitas

I'm showing a lot of deconstructed meal ideas because they are a great way to expose your toddler to a variety of foods while supporting their desire for independence and control.

If your child doesn't have any issues with mixed foods, then yay! It makes your job much easier. This is why I encourage you to serve mixed foods early on and often.

Recipe: Pressure Cooker Steak Fajitas

More Dinner Ideas for Toddlers

Here is a sample one day meal plan that includes 3 meals and 2 snacks. Remember you don't HAVE to offer 2 snacks. Always follow your perfectly unique child's lead.

7 am - Breakfast: 2 minute oatmeal with fruit and milk
9:30am - Snack: Sweet potato cakes with peanut/nut/seed butter
11:30am - Lunch: Beetroot pesto pasta with broccoli and tofu
2:30pm - Snack: Dry cereal + cheese
5:30pm - Dinner: Hamburger Helper + milk

Milk for 1 Year Old

The American Academy of Pediatrics recommends 16-24 ounces per day.

It is best to serve the milk WITH the meals. Milk is filling and so if offered throughout the day, it can sabotage their appetite and lead to grazing and not eating their meals.

As you transition from breastmilk and/or formula, start by offering a small amount for your child to get used to the taste and to limit waste.

Also, if your child doesn't like milk, that's OK! Milk is a convenient way to provide the key nutrients that they need. However, as long as your child is getting the adequate amounts of protein, fat, calcium, and vitamin D through food, it's not required.

Here's a deep dive on the best milk for toddlers, including non-dairy options.

I also want to add that if you are breastfeeding and want to continue, do it!! Yes food takes priority BUT breastmilk still provides nutrition and protection against disease.

Frequently Asked Questions

How much should a 1 year old eat?

At 1 year of age, solid foods are now the main source of energy and nutrition.
The American Academy of Pediatrics recommends that your baby consume around 1000 calories each day, and half of the calories should come from healthy fats.

And while there is a recommended serving size for toddlers, it is completely up to your child to decide how much and if they are going to eat. It is NOT your job to "get" your child to eat. Your job is to offer a variety of foods and set a predictable and consistent mealtime routine.

It is very normal for their appetite to fluctuate, so consider their food intake over the course of a week rather than by each meal or day, even.

To minimize mess and to make the meal less intimidating, start with small portions and offer more if your child asks.

If your baby is growing, following their unique growth curve, and happy, they are eating the amount of food that’s RIGHT for them, even if it’s less or more than the recommendations or what you think they need to be eating

What foods should a 1 year old avoid?

All of the choking hazards that you avoided as a baby continue to apply. Some foods can be modified to be safe while some need to be avoided completely until age 4.

Whole nuts and seeds - finely grind
Nut butter - thin it out
Chunks of cheese - grate or cut into small pieces
Big chunks of raw/hard fruits and vegetables - thinly slice or grate
Round foods (e.g. cherry tomatoes, grapes) - quarter
Stick and hard foods (e.g. candy and gum)
Popcorn
Hot dogs - cut lengthwise and into small pieces

And make sure they are sitting down when eating. They should never be running, walking, playing, or lying down while eating.

Also try to avoid added sugars as much as possible until age 2.

I hope this post was helpful, and I'd love to hear your thoughts! Let me know by commenting below!

Proper nutrition of a child is a guarantee of health - Children's City Polyclinic No. 1

Every parent wants his child to grow up healthy, smart, happy.

From childhood, we must teach our children to choose from the variety of foods that are really good for health. The nutrition of children is somewhat different from the nutrition of adults. If the child's nutrition system is built correctly, then the child develops normally, both physically and mentally.

Make your family's way of life by introducing your child to proper nutrition every day. There is no need to arrange constant lectures from this on the topic of what is useful and what is harmful. By actively communicating with your child, setting an example, you instill good eating habits.

Only good things should be spoken at the table. The situation should help the child to relax, then the appetite will be good and the mood will be friendly. Children can help you with serving and decorating dishes. When serving vegetables and fruits, ask the children what vitamins and minerals they contain and why they are so useful. In order to organize the proper nutrition of the child, you need to follow several important rules:

Rule 1

Food should be varied.

This is an important condition for the child's body to receive all the substances necessary for growth and development. Every day, the child's menu should include: fruits and vegetables; meat and fish; milk and dairy products; grain products (bread, cereals, cereals). Insufficiency or excess of food consumed by a child can adversely affect the activity of the gastrointestinal tract, contribute to metabolic disorders, increase overweight (even to various degrees of obesity) or lead to malnutrition.

If the child refuses, there is a healthy dish, offer him to experiment and make the dish unusual.

So, with the help of dried fruits and nuts, you can put a funny face on porridge, use ketchup and greens to draw a pattern on scrambled eggs, put mashed potatoes on a plate in the form of a snowman figure, etc.

What should not be used in children's nutrition:

Offal, except liver, tongue, heart; blood, liver, raw smoked sausages.
Deep-fried foods and culinary products, chips.
Curds, condensed milk with vegetable fats.
Koumiss and fermented milk products containing ethanol (more than 0.5%).
Cream confectionery containing vegetable protein.
First and second courses based on fast food concentrates.
Vinegar, mustard, horseradish, hot peppers and other hot spices and food products containing them, including hot sauces, ketchups, mayonnaises and mayonnaise sauces.
Pickled vegetables and fruits.
Natural coffee and carbonated drinks, apricot kernels, peanuts.
Products, including confectionery, containing alcohol.
Food products containing a large amount of food additives in their composition (information is indicated by the manufacturer on consumer packaging).
Dry concentrates for cooking first and second courses (soups, Dosherak vermicelli, cereals).

Rule 2

The child should eat regularly.

Compliance with the diet of children is of great importance for the absorption of nutrients by the body. Preschool children are recommended to eat 4-5 times a day, every 3 hours, at the same time, distributing the diet as follows: breakfast - 25%, lunch - 35%, afternoon snack - 15%, dinner - 25% . At school age, it is advisable to have four meals a day, every 4 hours with an even distribution of the daily ration: breakfast - 25%, second breakfast - 20%, lunch - 35%, dinner - 20%.

Try to stop snacking and teach your child to eat only at the table. If this still doesn't work, offer fruit, biscuits, juice for a snack - food that will help drown out hunger, but will not ruin your appetite.

Proper organization of meals at school in the form of hot school breakfasts and lunches is an important health-improving measure for student children in extended day groups, whose diet should be 50-70% of the daily norm, which, unfortunately, parents do not have enough are paying attention. Eating sandwiches, pizza, chips, chocolate bars is harmful because - this food is inferior in composition and also irritates the stomach, contributing to the development of gastritis.

Rule 3

A child's diet should replenish his daily energy expenditure.

If your child is overweight, limit the amount of sweets and high-calorie desserts, empty the refrigerator. Put a bowl of fruit on the table, a plate of whole grain bread. Children can eat fruits without any restrictions, it is almost impossible to overeat them, and they are very useful. With a lack of any mineral substance or vitamin, the child himself will ask for the apple or even greens he needs.

Try to get your child involved in sports, take walks together, even if little by little, but regularly.

Thus, building proper nutrition for children requires taking into account the characteristics of the child's body, knowledge of certain rules and principles of healthy nutrition.

Material prepared by the editorial and publishing department of GBUZ JSC "CMP" - 2020

Healthy proper nutrition for children - recommendations on the basics of rational child nutrition, basic rules

Published: 02/10/2021

Reading time: 6 min.

Number of reads: 26131

Author of the article: Ponomareva Yuliya Vladimirovna

Pediatrician, candidate of medical sciences, allergist-immunologist

Health is the greatest value in human life. Each parent considers it their primary task to do everything so that the baby grows up healthy and happy. What determines this indicator, and how can it be influenced? Of course, there are conditions that are very difficult to change, such as our genes and mom's health during pregnancy.

But, according to scientists, the most important factors that affect health are manageable. First of all, it is lifestyle and nutrition. Food determines how our body will implement the instructions laid down in the genes. According to this principle, using the "building blocks" of nutrients, the growth and development of a small person takes place. In addition, nutrition in early childhood determines the characteristics of metabolism in adulthood, that is, it has a long-term impact on human health. Let's discuss what is included in the concept of "healthy nutrition" for children in the first year of life. 9Ol000 healthy food

Proper nutrition for children at any age is based on a daily balanced intake of basic nutrients: proteins, fats and carbohydrates. These essential nutrients are absolutely necessary for the maintenance of the body's vital processes, are a source of energy, and are also used as building material for cells. Fiber, as well as micronutrients in the form of vitamins and minerals, do not have nutritional value, but are very important for the smooth and rational functioning of the body.

Protein food

Animal protein is the most complete and must be consumed daily with food. Its main source in the first year is mother's milk, so it is very important to support breastfeeding of the baby, especially in the first 6 months of life. In the second half of the year, complementary meat and dairy products are the main sources of high-quality protein. Different types of meat differ in protein content and amino acid composition, therefore, for a balanced diet, 3-4 types of meat should be present in the baby’s weekly diet.

Cottage cheese can be administered to children older than 6 months up to 50 grams per day, it is better if it is offered to the baby as part of delicious dairy desserts specialized for this age or in combination with vegetables, fruits and cereals. From 8 months, fermented milk drinks for baby food can be introduced into the diet of a healthy child. Preferably, they are enriched with probiotic cultures that affect the qualitative and quantitative composition of their own microbiota.

Whole cow's milk (and milk from other mammals) should not be used in the first year of life, as it can cause allergic diseases and serious stress on the baby's kidneys.

Carbohydrates

These are the main sources of energy, in addition, they are an essential component of all cells of living organisms. In the pyramid of a balanced diet, it is this group of nutrients that is the basis of the diet. All carbohydrates can be divided into simple (monosaccharides) and complex (polysaccharides). The first group - quickly increases the content of glucose in the blood and has a sweet taste. An excess intake of simple sugars adversely affects human health, so try to accustom your baby to the natural taste of dishes and give preference to foods low in this carbohydrate.

On the contrary, the second group, complex carbohydrates, provides a slow supply of glucose, thereby giving long-term saturation and more efficient functioning of all organs and systems.

This is important! Cereal products are the main sources of polysaccharides. Throughout the day, virtually every meal includes these important nutrients. It is necessary to include dishes based on various cereals in the baby’s menu in order to enrich the diet as much as possible and make it diverse.

In the Bebi Premium baby food line, you can find both single-grain cereals and multi-grain products; based on baby milk and dairy-free. A specially developed recipe takes into account the age needs of the child, as well as the peculiarities of the regimen of each baby - cereals for the morning intake "Active Day", "Delicious Lunch" or nightly cereals for healthy sleep.

Fiber

Fiber is also a complex carbohydrate, despite its lack of nutritional value, it is an absolute essential part of a healthy diet for children. They are needed by beneficial intestinal microorganisms that live in partnership with the human body and regulate the functioning of the gastrointestinal tract, are part of the immune defense and synthesize beneficial substances. Most vegetables and fruits are rich in fiber.

This is important! In the daily menu of a baby in the second half of life, vegetables in an amount of up to 200 g and up to 100 g of fruit should be present.

Many grains are also a source of fiber, especially whole grains. Buckwheat, corn, oatmeal and barley porridge enrich the diet with these beneficial carbohydrates. Fortified foods, which include probiotics, also play an important role in increasing the vital activity of one's own microflora.

Fats

In the diet of a child of the first year of life, fats of vegetable and animal origin must be present. In addition to high energy capacity, these substances are needed for the synthesis of their own lipids - the structural components of cell membranes, precursors of hormones and vitamins, immune components, and structures of the nervous tissue. The baby receives animal fats as part of mother's milk and other adapted dairy products, egg yolk and meat products. Vegetable oils and fatty sea fish provide the growing body with polyunsaturated fatty acids that are not synthesized in the body, but are absolutely necessary.

Vitamins and minerals

Micronutrients, these are the most important biologically active substances. Vitamins and minerals are part of enzymes, hormones and other regulators of metabolic processes. Their number in the body is strictly normalized and requires daily replenishment. The child's body is in the phase of growth and mental development, so the deficiency of even one of these substances adversely affects health.

This is important! Vitamins and minerals are found in foods but are often destroyed during storage and cooking. Therefore, fortified complementary foods of industrial production play an important role in the intake of these substances. All cereals of the Bebi Premium line contain the most necessary vitamins and minerals for the normal functioning of the child's body.

Healthy food - safe food

In addition to the necessary substances, food may contain various additives that not only have no nutritional value, but also pose a danger to the human body. Air, water and soil pollution negatively affect the quality and safety of food.